I Unleashed Holy Hell

Today I unleashed holy hell.  I did 3 rowing pieces for my world rankings: 100 meter, 500 meter and 2,000 meter.  Here’s the set up…

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Rankings with other 50-59 year old Heavyweights (165+ lbs) males in the United States.

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Rankings with other 50-59 year old Heavyweight (165+ lbs) males in the World.

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Rankings with all ages Heavyweights (165+ lbs) males in the World.

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100 meter – this wasn’t hard but I don’t think I could have done more. I was capped by strength and power – I may have been able to do more back in June because OTF had us rowing like mad back then. Still happy about this though, most stoked about the stroke count and watts.

500 meter – I cracked on this – right down the middle. I know for a fact I was maxed out on this and paid a steep price after it was over. My peak was so high I couldn’t breathe after it was over and it took forever to come back down.  Proud of my power output and strokes on this one – felt like the butter flyer in me came back for a short visit from the past. The closeness of the intervals to each other proved to me (yet again) that suffering is an act of will, not fitness.

2000 meter – this didn’t hurt like the 500 and although I got tons of recovery before it started I don’t think I had much more in me for this.  I can’t help but think I went too fast on the first 500 but the next 4 were like a metronome so maybe I was close.  I don’t think anything at OTF can prepare me for this kind of effort – to go faster I would have had to train specifically for this. But still happy.

For my OTF friends, I figured out how to do this (it’s in the OTBeat App – Out of studio workout).  The 500 and 2,000 are in the red zone the 100 wasn’t long enough to get into red.

I can not express how happy I am right now! This is the base I start training for Leadville from – there’s no guarantees of success but the odds are good. I also really want to thank my Kim for always giving me a hall pass to scratch the itch of what I have under the hood and my bff Sarah for driving me like a sled dog. I seriously think I’m getting better as I age – super jacked about the future. Remember my friends: Go until you start to crack, then go again to see if in fact that was the line. Usually it’s not.

Thanks for reading this.
Happy Z

Seek Understanding Of Your Body

Today I want you to consider a thought for the next time you work out.  Regardless of your skills being at the professional, elite, average or weekend warrior level.

The thought is:  how do I feel right now?

Have that thought as you start the session – preferably during the warm up.  Ask the question and then listen to the answer your body gives you.  It won’t be an audible answer but over time you will learn to hear what your body is saying to you.  The warm up is a time to harmonize with your body and hear what it’s capable of on that particular day.

In the world of Orange Theory Fitness 1 Splat Point is 1 minute spent in the state of EPOC (in the world of cycling we called if Afterburn – you go hard enough that when you stop training you still keep burning calories).  OTF defines  2 heart rate zones that generate splat points – orange zone and red zone.  Orange zone HR is 84% to 91% of max and Red zone is 92%+ of max HR. OTF has also determined that 12 to 20 Splat points puts a person into EPOC for 24 to 36 hours.

On July 21 (image below) I earned 1 Splat point.   So by OTF standards my workout was crap on that day.  In real life I don’t remember specifically what happened that day but here’s what I do remember:

  • 7/21 was day 6 in a row of a 9 day stretch where I did OTF daily.
  • That week they had something called Peak Week.  They have workouts where your time to complete them determines your fitness level.  For example:  500 meter row, 2,000 meter row, maximum distance run in 24 minutes, etc.

About 2 weeks later (image below) I earned 120 Splat Points in 4 days.

Our bodies are machines.  We input macro nutrients (food), hydrate, give it rest (sleep) and the elite amongst us ingest compounds that fill in the gaps our macro nutrients leave (supplements).  Think of these inputs as fuel for the machine.  Well, when it’s time to take the machine for a drive you’ve got options – you can 20 mph or you can 120 mph, you can for 5 miles or you can go 500 miles – you get the point.  The point of having the machine is to take it out let it go wide open once in a while.  But you see all of the inputs I just mentioned are external inputs.  Our machine needs internal inputs also – inputs generated from within us.  The biggest input is harmony.  Harmony in our soul – a connection between a state of joy and output that science doesn’t have a complete answer for.  The one ingredient that takes the fuel and changes it to rocket fuel is harmony.

And you get harmony but asking yourself “…how do I feel right now?…”

See how that all fits together?

On both of the time frames above I started the day with “how do I feel right now?”  I listened to my body and heard it’s response but the outcomes were dramatically different.  On 7/21 my body probably said “…sorry dude I’m not feeling it right now…”  2 weeks later when I asked the same question my body probably said “…molon labe…”

Why is asking “how do I feel right now” so important?  Because if you can run the machine in harmony with how it feels, you’ll have a healthier outlook on the frequency and quality of your workouts.  That will lead to improvement, personal records and breakouts.  If you don’t ask the question and blindly drive your body session after session, you won’t progress long term and eventually you’ll quit.   And the world doesn’t need anymore quitters.

What other ways have to found to seek understanding of your body?  I would love to know.

Z
#zsthoughts

ps.  By the way I think I know what happened:  In the 2 weeks after Peak Week my body changed.  Meaning I broke down, then healed, then came back super strong.

Redefine Yourself

In 2007 when I turned 40 I decided to be a fund raiser for the Leukemia Society’s Team In Training program.  Because I used be their cycling head coach in Orlando I knew all about the program and one of my cyclists had become the coach.  So I was coached by Bob Cline to ride 100 miles all the while raising $5,000 for TNT.  During that journey I met a guy named Tim Caullo.  Tim owned a business that he hated (due to environmental policy changes) and we spent a bunch of time together cycling, paddling, etc.  He told me this true story.  Tim was struggling with his business and got a divorce and had to just out of his own head for a while.  So he went to Chile to go skiing.  One day on a mountain top a storm blew threw and in 10 seconds everything went from blue sky to blizzard.  During the blue sky time he met an older gentleman by the name of Herby.  Herby was from New York and had been in business for a long time and so Tim naturally opened up to him as we all do to strangers.  Herby listened very closely and finally said, “…I know what you need Tim.”  And then the blizzard blew in.  Tim tells me that as the wind picked up and Herby instantly disappears in a white cloud he can barely make Herby out but Tim is waiting for this secret Herby was going to tell him!  In the middle of the storm Tim heard Herbys voice say “you have to redefine yourself Tim”.  And that was it.  Tim came home and completely redefined his business and life.  BTW Herby was one of the founders of Ralph Lauren.

You may be thinking, what the hell are you talking about Z????

Here’s the deal I have always referred to myself as “a swimmer” or “a cyclist” or whatever I happen to be doing.  But in the 10 years since I’ve heard that story I’ve redefined myself a million times for business, family, etc.  But not as an athlete.  Today marked a significant accomplishment for me:  I completed my 9th consecutive Orange Theory Fitness workout in 9 consecutive days.  During the 9 days we had what they call Peak Week – basically a week of different tests to gauge your fitness.  In those workouts I hit the standard in 1 event as did Kim.  In the beginning of the year I was amazed if someone did an OTF workout back to back – now 6 months later doing a 9 day stretch is not just possible, I was able to hit those days hard.

Why is this important you may ask?  because we are all aging and if we choose not to redefine ourselves we will be redefined by our circumstances.  Circumstances like lack of mobility, power generation, muscular weakness, fatigue, obesity and on and on and on.  When I was younger I was defined by others by my ability to race and finish.  Now that I am 50 my nature hasn’t changed – I still need to compete – but I’ve completely redefined how I put effort out.

Redefine yourself.  And if you’re redefining yourself let me hear all about it 🙂

Peace, love and happiness.
z

#OTFstrong
#zsthoughts

 

 

 

Weight Loss Challenge – Day 33 through 39 Of 39

Orange Theory Fitness

 

This is a documentation of days 32 to 39.

Friday, June 2, 2017 to Thursday, June 8, 2017
I am writing this from a hotel room in Maryland at 9:47 am on Friday, June 9.  The last week has been a nightmare so I decided to just consolidate the relevant info into this 1 post.  First of all WLC finished for me yesterday after the 8:15 am class and my finishing weight was 198.2 lbs.  Although I started at 230# on April 22, I didn’t weigh in at OTF until April 26 when I was 224.4#

Friday, June 2 – Day 33
OTF in the morning with Sarah and burned 832 calories.

I had 4 meals each in the 575 calorie range.
For the day I burned 2,073 calories.
I took in 2,312 calories.
The net deficit was -239 calories.
I slept 7:08
I drank 256 oz of water.

Saturday, June 3 – Day 34
Plan Alpha Delta Zulu called for 256 oz of water.  We had Aikido weapons seminar all day but I could only stay for the first half.  Got trained by one of my favorite Sensei’s Ed Haponik – absolutely incredible with weapons.  Plus his gift is to teach so it makes what he teaches very sticky for me.

I had 4 meals each in the 575 calorie range.
For the day I burned 3,168 calories.
I took in 2,272 calories.
The net deficit was 896 calories.
I slept 7:08
I drank 256 oz of water.

Sunday, June 4 – Day 35
Plan Alpha Delta Zulu called for 256 oz of water.  OTF in the morning burned 797 calories.  Later we had Dan & Kath, owners of our OTF come over with their kids for a boat day.  Absolutely awesome people and the kids fit very well with ours.  In fact after we surfed a storm blew in and for hours we didn’t hear from the kids.  Til they got hungry.  Anyway, they are great people with a great story.

I had 4 meals each in the 575 calorie range.
For the day I burned 2,960 calories.
I took in 2,256 calories.
The net deficit was 704 calories.
I slept 7:08
I drank 256 oz of water.

Monday, June 5 – Day 36
Plan Alpha Delta Zulu called for 128 oz of water.  OTF in the morning burned 851 calories.  We had burpees and rowing in the workout.  As far as I’m concerned if all I ever did were burpees and row I would be happy.  Half through the workout coach Sarah walks up and says, “…I’m concerned for you.  How much energy do you need for your test on Wednesday?  You’re going too hard…”.  So I unplugged and cruised the rest of class but I felt like a gun and could have gone alot harder.  The reason was due to a kids swim meet that evening I had to skip Aikido and so my evening calorie expenditure wasn’t going to be there.

I had 4 meals each in the 575 calorie range.
For the day I burned 2,901 calories.
I took in 2,037 calories.
The net deficit was 864 calories.
I slept 8:53
I drank 128 oz of water.

Tuesday, June 6 – Day 37
I can’t put into words how stressed out I was today.  Plan Alpha Delta Zulu called for 64 oz of water.  Let’s just say I piss more than 64 oz a day but it was the plan so I stuck to it.  But the stress came in about Wednesday.  Not only did the plan call for me drinking only 33 oz all day, I had to perform my 2nd Kyu Aikido test at maximum output at 7 pm.  On top of that I had PRP shots in my knees and the right knee really hurt.  On top of that I had to do OTF in the morning and burned 708 calories to get my class done for the week.  And then Aikido in the evening and burned 395 calories.

I had 4 meals each in the 575 calorie range.
For the day I burned 3,146 calories.
I took in 2,207 calories.
The net deficit was 939 calories.
I slept 7:16
I drank 96 oz of water.

Wednesday, June 7 – Day 38
The day of truth!  I did my test, knocked it out of the park and burned 168 calories.  I blew off my eating plan – this far in the game with 24 hours to weigh in it didn’t really matter what I ate, I would just burn it up.  My main concern was being fueled for the test.  I had 2 planned out prepared proper meals.  At 3 pm I had my Almond milk smoothie, at 5 pm I had 4 scrambled eggs, a banana and blue berries.  By 5:30 pm I was on the phone with my sensei yelling “…big daddy is BACK…” into the phone!  Putting carbs into a depleted body works magic.  We went to Osaka after the test and I had sashimi.  My coach Sarah came over to meet the guys and visit because she lived nearby – super awesome treat to hang with her.  I’ll say this after the test was over the only thought I had was “dodge 1 more bullet and it’s done”.  I came home and did a Tim Ferris boil for 2o minutes and lost 4 pounds.

For the day I burned 2,641 calories.
I took in 2,441 calories.
The net deficit was 200 calories.
I slept 8:16
I drank 16 oz of water before 3 pm.  Then Rehydrate & Biocharge for the test and then 16 oz of Pelligrino with the sushi.

Thursday, June 8 – Day 39
I woke up at 5 am and weighed 202.4# to go to the YMCA and sit in the sauna and managed to do 6 reps of 10 minutes inside + 5 minutes outside.  I wish I had weighed in before because the amount of water that left my body was unreal!!!  In fact Lance (the drug bitch) used that technique to condition himself for racing in hot climates.  I was 100% depleted when I went to OTF – I stopped off at Publix and bought a grapefruit and ate that before class.  I did the class and blanked out about 30 minutes in.  At 45 minutes I came back from where ever I was with this 1 thought:  I didn’t go through the last 6 weeks of my life to end in a whimper.  So I decided to hit it hard in the last 15 minutes.  About 5 minutes from the end I saw Kim in the waiting room and I told her the end was near – as soon as the round was up, I was out the door and went to change.  And then the OTF lady weighed me in and took pics.  198.2#

In drive up to MD I ate 2 proper prepared meals a bunch of fruit and a few paleo cookies.  Ended up eating some hush puppies late at night when we got here.

Overall I am jacked at my results and performance and how much I learned.  So jacked up in fact that I have a very special announcement coming up very soon.  If you want to get it 72 hours before anyone else sign up here.

I appreciate you guys reading this and sorry for the botch up in the last 6 days.

z

ps.  Bottom line – This game was a huge win 🙂

For those who asked…yes I still have a training dairy and yes you can still see it.  It’s here and I usually update it every few days.

Weight Loss Challenge – Day 32 Of 39

Orange Theory Fitness

 

This is a documentation of day 32 of 39 (I update the morning after a day is complete)

Thursday, June 1, 2017 – Day 32
Aikido in the morning and burned 274 calories.  I moved very well and felt awesome!!!  I was super hungry last night after my last meal and Kim had me take 6 Catalyst and water.  It helped.

I had 4 meals each in the 575 calorie range b/c because meal 1 was too low in calories I had a snack.  So 5 eating points.
For the day I burned 2,782 calories.
I took in 2,263 calories.
The net deficit was 519 calories.
I slept 6:37
I drank 117 oz of water.
Bottom line – Today was a win.

For those who asked…yes I still have a training dairy and yes you can still see it.  It’s here and I usually update it every few days.

Weight Loss Challenge – Day 31 Of 39

Orange Theory Fitness

 

This is a documentation of day 31 of 39 (I update the morning after a day is complete)

Wednesday, May 31, 2017 – Day 31
OTF in the morning burned 772 calories and got 6 splat points.   Same deal as yesterday, lost and confused on my food.  Ended up cooking another 3 hours 🙁

I had 4 meals each in the 575 calorie range.
For the day I burned 2,818 calories.
I took in 2,098 calories.
The net deficit was 720 calories.
I slept 6:52
I drank 106 oz of water.
Bottom line – Today was a win.

For those who asked…yes I still have a training dairy and yes you can still see it.  It’s here and I usually update it every few days.

Weight Loss Challenge – Day 30 Of 39

Orange Theory Fitness

 

This is a documentation of day 30 of 39 (I update the morning after a day is complete)

Tuesday, May 30, 2017 – Day 30
OTF in the morning burned 771 calories and 4 splat points.  I think my lowered state of energy was being simply depleted.  Kim went to Joey’s funeral so I was mr. mom.  B/c Jeremy was closed last week I had to cook and holy crap that takes so much time!!!!  I cooked for 3 hours and my legs and back killed.  After picking Amira up from swim practice we went to Publix before picking up big kids from practice.  I was in Publix when my food alarm went off and my blood sugar caved.  I ended up eating 8 oz of Salmon and 2 cups of blue berries.  And I was in hog freaking heaven!!!  I miss fruit bad 🙁

I had 4 meals each in the 575 calorie range – this is a macro shift b/c I’m close to the end!
For the day I burned 3,063 calories.
I took in 2,735 calories.
The net deficit was 326 calories.
I slept 6:38
I drank 114 oz of water.
Bottom line – Today was a win.

For those who asked…yes I still have a training dairy and yes you can still see it.  It’s here and I usually update it every few days.

Weight Loss Challenge – Day 29 Of 39

Orange Theory Fitness

 

This is a documentation of day 29 of 39 (I update the morning after a day is complete)

Monday, May 29, 2017 – Day 29
OTF in the morning burned 868 calories.  Then wake surfed in the afternoon.  Then Aikido at night and burned 622.  This was also the first day I modified my eating – hard, hard, hard day.  I don’t remember much of it.

I had 5 meals each in the 480 calorie range, although I ran out of time to eat breakfast and was around 250 calories.
For the day I burned 3,672 calories.
I took in 2,082 calories.
The net deficit was 1,590 calories.
I slept 7:12
I drank 121 oz of water.
Bottom line – Today was ok.  Very drained.

For those who asked…yes I still have a training dairy and yes you can still see it.  It’s here and I usually update it every few days.

Weight Loss Challenge – Day 28 Of 39

Orange Theory Fitness

 

This is a documentation of day 28 of 39 (I update the morning after a day is complete)

Sunday, May 28, 2017 – Day 28
OTF in the morning burned 868 calories.  Then wake surfed my ass off all day long.

I had 5 meals each in the 480 calorie range, although I ran out of time to eat breakfast and was around 250 calories.
For the day I burned 3,301 calories.
I took in 2,733 calories.  Botched it up and had 2 PN peanut butter bars
The net deficit was 568 calories.
I slept 7:33
I drank 96 oz of water.
Bottom line – Today was win.

For those who asked…yes I still have a training dairy and yes you can still see it.  It’s here and I usually update it every few days.