The Recap at 9:06 AM
I've been without internet for the past few days, here's what I've been doing:
Friday for breakfast i made a 3 egg scramble with sausage and ham in it, water to drink. For lunch my dad made me this really good stir fry with shrimp, broccoli, asparagus, and mushrooms (minimum butter and seasonings) with water to drink. For dinner i just kinda snacked on some cashews, banana chips and peanut butter with water to drink. Friday was my day off.
Saturday morning i made a mixed scramble with 4 eggs, mushrooms, tomatoes, ham, sausage with water to drink. I did 1 hour of spin at the gym all out of the saddle, i pushed myself hard, its important to go beyond the comfort zone when trying to get back into shape. For lunch i snacked on carrots, tomatoes and a banana. I decided to do 1 cheat meal a week on my diet, so that night i had chicken wings with sweet tea.
Sunday's breakfast was just an apple and a bottle of water. Practice was indoor in tampa sunday morning:
warm up
2 lap burn pace (i fell down, ive been clumsy indoor)
squat drills
push starts with drop in
30 lap open
4 person relay - 5 laps x2
Sunday lunch was at zaxbys- i got a plain chicken salad with extra chicken and sweet tea. Outdoor practice was next:
Plyos:
progressive lateral jumps
baby steps with high jump after 5 steps
progressive up and overs
the above was set up like a circuit, we did it 4 times
one leg cross holds - at least 10 secs on each leg x 10
squat jumps x10
On skates:
pace line
boot taps
cross glides
slalom
single foot slalom
10k
Dinner that night was another stir fry, this time add chicken and 100% wheat pasta with orange strawberry juice.
Monday i had 2 bananas for breakfast and picked up my new motorcycle :-)
For lunch i had all you can eat chicken at sonnys with a plain baked potato and corn on the cob with water.
Gym workout:
treadmill tabata @ 12.5 mph
3x10 reps 1 leg box squats
10x down and over box jumps
20x lateral jumps over bench
20x 180 jumps knees to chest
20x down and outs
10x down up and outs
Indoor practice:
warm up
pace line - right foot, left foot
push starts with drop in
figure 8's
passing drill
15 lap open (i fell again, still clumsy apparently)
2 line relay
Did I say I decided to have ONE cheat meal a week on the diet?... lol monday night we went to a chinese buffet after practice.. i think it would be easier to write when i didnt have than what i did:
crawfish
egg rolls with sweet n sour
fried rice
sushi
fried peppered chicken
mango chicken
fried shrimp
fried talapia
vanilla pudding with strawberry sauce and a banana
ice cream
(one cheat meal was the plan, but i fell victim to the powers of the chinese buffet!)
Yesterday for breakfast i had 3 plain scrambled eggs with water. Lunch i just snacked on some carrots and strawberry orange banana juice.
Outdoor practice:
20k
squat drills
corner technique
Gym:
incline bench full sit ups x20
specials (scoops only) x10
reverse specials x10
side sit ups x10
dirty 30
2 candle sticks (trying to keep body off the bench as long as possible)
3 full russian leans going deeper than parallel (after 3 my hamstrings cramped
Dinner was a chicken breast, 2 plain baked potatos, soy milk, peanut butter, and banana chips.
Breakfast today was an apple and a banana.
 
ThursdayDinner at 6:45 PM
Before dinner I snacked on some cashews, banana chips and peanut butter with grape juice
Dinner was Seared ahi tuna, plain baked potato, diced tomatoes, water
Workout Number 2 at 4:04 PM
Tabata squat interval with 45lb bar lunges with 45lb dumbbell in each hand Baby steps with 45lb in each 20 dumbell squats with 45lb Split bench jumps squat 5 on top, bounce down and up x 10 Split bench jumps squat 5 on bottom, jump up and back down x 10
Yesterday & Today - Intro To Training at 1:31 PM
Yesterday morning for breakfast i had 3 plain eggs scrambled with water. For lunch i had 2 pork chops, pea and corn medley, applesauce and water. For dinner i had a grilled chicken breast, cold cut roast beef, tomatoes, guacamole, and a pickle with water and a sweet tea.
Dave and I somewhat finalized the last we wanna use for my boot - the M1. I skated indoor practice with renne in tampa and realized how out of shape i really am. Given i was on all oranges, i was technically terrible and my legs were on fire... but that was expected.
warm up
2 lap pace line right foot left foot
2 lap burn pace
squat drills
push starts with a drop in, finish at the 1/2 mark
15 lap open
5 laps x2 - 3 person relay
OFF SKATES:
step cross- balance on each leg in squat position for about 20 sec
1 leg jump ups
baby steps
broad jumps
2 foot jump onto wall- x10
back to back wall sits - 1min on, 30 sec off, 1 min on
TODAY
today for breakfast i had 2 eggs srambled with mixed fresh fruit. Lunch was a chicken salad- 2 chicken breasts, tomatoes, lettuce, banana peppers, jalapenos (no dressing) with water.
First workout today in the gym was:
spin 30min, medium tension - getting a good burn
immediately into jumps:
jumps from knee high box to ground to waist high box x10
jumps from knee high box to ground to waist high box with 90 degree rotation- trading sides each jump x 20
20 straight jumps to box and immediately back down at waist height
16 lateral jumps (left right) over a bench
* i weighed in today at 166, a little over a week ago i was 174. My ideal race weight is somewhere around 159, so with the training schedule and diet ive been on it should happen really quickly. I can already feel some of the benefits from the diet... i have more energy each day after my workouts, despite my legs' lactic threshold being stupid bad right now, i physically have pretty good energy.
Yesterday, Today- My Terrible Luck at 7:17 PM
Yesterday morning for lunch was quiznos- i had a turkey bacon and gauc with chips and a dr pepper
I was testing a new mold that dave just made in the morning and was rolling down the road really slow, i went to turn and i dont know what the hell happened, but i fell right on the same wrist i hurt just a couple weeks ago in NSC. Luckily no one saw me... not too bad haha.
I skated with tyler about 10k, i felt really good. Took it pretty easy, just worked on double push technique. Right now, i have to think about what im doing too much, everything should be happening naturally, its just going to take time.
That night i skated indoor practice. We didnt do any drills in particular, i really just spent the whole time trying to get the feel back for indoor and figure out what i wanted to change in the new last. We did do a few 10 lappers, i felt good in those, but wow indoor hurts the legs a little bit.
Dinner was pork chops at bonefish grill with a cesar salad and water.
Today
Today is the first day of the diet that i tried to get on a month ago, but with all the traveling it didnt work out...
Breakfast was 3 scrambled eggs and grape juice
Lunch was 2 grilled chicken breasts
Dinner was grilled salmon and white beans
All day long i was snacking on fruit and nuts- bananas, grapes, and cashews
At night, jenefer made me some fresh guacamole, so i snacked on that as well.
Banana chips and natural peanut butter
So more about the bad luck... earlier in the day i was doing some circles on the new boot, and was really close to the edge of the road, my foot slipped, caught the edge of the pavement, and i flew... this time i was kinda bloody and of course, hurt my wrist again.
Bad luck comes in 3's - Then, right before we skated today i was turning around in someones driveway right? WRONG, i was sliding and falling down on someones driveway. I was literally was going 5 mph, but i guess they were resurfacing their driveway and it was really really chalky or something- bam, right on my wrist. Im assuming that if it wasnt broken before, it probably is now lol i cant wait to have arthritis when im 35
The workout was good- the hardest workout since worlds, which isnt saying much. we just skated a solid 13 miles.
Ravioli and R & D at 7:47 PM
Yesterday on the plane they served some ravioli, nice and dry just how i like it hahah, i had 7-up to drink.
Brittany Bowe picked me up from the airport- I left my car at her place in boca raton while i was in colombia. When we got back to her place i had some dunkaroos... i haven't had them since i was in 4th grade, if you don't know what they are then I'm sorry your life has gone on thus far without the experience lol
This morning i woke up and drove to Dave simmons' house because we're working on creating a new stock last (a last is the shape that each stock is made out of) that is based upon my shoe and incorporates all the little tricks that i like in my boots. I have to say, the guy is pretty amazing at what he does; he is an artist when it comes to shaping a last. We grabbed lunch when i got in, this cool place on the water called the joint- i had a turkey club with pasta and water. Dinner was taco salad courtesy of chef jen simmons lol.
The progress of this stock design is coming along great, i want to get it to where I'm confident enough in the quality and shape of the design that i will be able to grab one off the shelf, put it on, and race with comfort and efficiency. I feel like people don't know what a great boot is 'supposed' to feel like, thats what Dave and i want to change. I have some new interests in the importance of pressure points related to power transfer into the skate, all of which will be incorporated into this design.
The upper (upper is the leather on the outside) is still being designed, but i fooled around with a gold marker and kinda liked the outcome...
The plan is to have a black and gold frame packaged with the boot. Should be pretty cool. I've been on my simmons for a while now, but wanted to see what other boots felt like so i did this...
Jokes aside, some are turned off by the price of a simmons, but i can assure you that it is a work of art. Would you rather spend less money on a boot that will give you countless head aches, falling apart and breaking in a year, or pay the worth of a quality product that you'll love and be able to re-sell or pass down?
Bucaramanga Airport at 10:07 AM
The airport in bucaramanga sits on top of a mountain that overlooks the city, its a really cool view. It only has 2 gates, so I do believe it is the smallest airport I've ever been in... There are more places to eat than there are gates to fly out of haha. I just ordered a filt mignon, we'll see how that goes. All in all the trip was incredible, the people who put on the clinic were very very nice- they offered me their bed to sleep in while I was there, which I graciously declined. I plan to go back to south america and do a tour of clinics in countries including colombia, venezuela, argentina, chile, brazil, and costa rice- if not more. Dinner last night was a few pieces of left over chicken. Breakfast today was frosted flakes. Lunch right now is filet and fries with nestea.
I LOVE COLOMBIA at 5:11 PM
Anybody who says our sport is dying is a) an idiot and b) apparently not colombian or has never been to colombia. I just went to watch the 8,9, and 10 year old nationals here in bucaramanga (yes just a 3 year window) which had over 400 participants.... maybe you didn't catch that the first time so here:
400 kids limited to the ages of 8,9, and 10
I got there and started signing a few autographs and that turned into zoo...
These kids were awesome, they were literally climbing over eachother trying to get an autograph and picture. After that, the organization wanted me to skate a few laps and say some words in front of the people, which was a great idea in theory... until the mob of kids got involved hahah
Theres a road around the outside of the track, i literally got pushed around the track while kids were running around me screaming, just losing their minds; it was one of the coolest things ive ever experienced. After the lap, i slowed down and after about 10 minutes managed to get all the kids off the track so they could play the national anthem and have me say a few words. After that i took a lap on the track shaking hands and giving high fives.
After that i had to crank off the track and back to the booth to finish up signing autographs. My shirt started off a medium and now its at least an XL from all the pulling and grabbing haha; i thought to myself, i couldn't imagine ACTUALLY being a legit famous person, it would be hard.
I wish there was as much passion in the states as there is in south america for this sport...
Here's a little clip, its hard to see, but u can sure hear em
Dinner, Breakfast, Lunch And A Little Workout at 4:19 PM
Dinner last night was el corral again, i cant stop eating it! Double cheese burger with onion rings and nestea
And there you have it ladies and gentlemen, the reason i skate is so i dont become a fat person haha
After dinner i went to a local track and skated around with some of the kids. I did put in about 20 hard minutes (well what i thought was hard) but i havent really touched my skates for a workout in well over a week, so it's probably just my inability to breathe that made my workout worht while lol
Breakfast today was just eggs with bacon, fresh fruit, and some juice (they spoil me)...
My favorite part is the mickey mouse place mat every morning
Lunch was this chicken place called frisby... fried of course (i wouldn't have it any other way haha)
Little Update From Colombia at 10:08 AM
Friday night i went to some person's wedding i didn't know, but it was all good, cause the food was delicious. Apparently Louisiana knows whats up with the seafood. I had some crab cakes, coconut shrimp, and a few crackers.
Saturday for breakfast before i started my drive to ocala, i ate some home made biscuits and a cinnamon roll, which were all pretty good if i may say so. The drive was a little rough because i was too stubborn to stop and eat anything, i wanted to get to Florida as quick as possible. The start of the drive was beyond obnoxious; the traffic had me yelling at people with the utmost aggression (yes i know they cant hear me, but for some reason i felt a lot better after). Once i got into Florida, the traffic was OK, plus it was a 3 lane highway so i was Ricky bobbying my way through those goons. i eventually had to stop to get gas so i picked up some chex mix and a bottle of water, such a nutritious meal. When i got into ocala, some friends wanted me to go out so of course dinner was greasy bar food; chicken tenders, jalapeño poppers, and potato skins- how i haven't had a heart attack yet i don't know.
Sunday morning my dad showed me around the new gym that he's just been made president of; it's a beautiful gym, maybe the nicest one Ive ever been inside. This place has EVERYTHING; tanning, manicures, pedicures, hot tub, a special tub for doing body fat percentages, like 3 aerobics rooms, a sick spin room, a palates room, a kids center, a bar with any kinda health food you could want, tons of exercise equipment... its awesome, needless to say, i will be utilizing it quite frequently while I'm in Florida. Breakfast was ihop- country fried steak, scrambled eggs, pancakes and water. Lunch was nothing because again, i was too stubborn to stop on my drive from ocala to Boca. Dinner was cheesecake factory- nachos and vanilla bean cheesecake with water.
Monday morning i headed to Miami airport to fly here to Colombia to teach a camp in bucaramanga; sounds like a ghetto, its actually a nice little city. Anyway, brunch was McDonald's- quarter pounder with cheese, nuggets, fries, and Dr pepper. That was really all i ate the whole day, which is probably why i felt like garbage when i woke up Tuesday morning; i was congested, neck hurt, i was really dehydrated- you know when your lips are cracked and stuff, yea that was me. Oh, before we went to the house from the airport, they asked if i wanted anything, i said juice, thinking they were going to buy some the next day... WRONG. We went to this drive up juice bar, honked, some chick comes over and takes the order, 2 minutes later she walks back with a glass (yes a glass glass) of the best juice I've had, maybe ever. We then just sat there while i drank my juice, which was slightly awkward haha, and then honked again, she grabbed the glass and we drove off.... ahhh Colombia.
The family that I'm staying with for the clinic is great, very hospitable. They made me eggs with bacon, cereal, fresh fruit all cut up and juice... and it was delicious. In the afternoon i went to a small track here with a team full of little kids and just skated around with them, took some pictures, kissed some babies, you know the day to day... For lunch, they took me to this awesome place that was apparently traditional Colombian food... it was just a bunch of different kinds of meat (no homo). Also, they make this little corn thing called an arepa, soo good with a little bit of pico on top. The night we had a conference where i sat in front of the coaches and skaters of the camp with a translator and just talked about equipment, training, and anything else they could come up with to ask me. For dinner we had some el corral, you white people reading this wont know anything about no el corral, its a burger place in Colombia that just clowns McDonald's or bk or wendys... its kinda like In-N-Out status; I had a doble con queso y tacineta, papas fritas, y nestea limon.
Wednesday was the first day of the clinic, which has been going great. It does kind of concern me however, that they have never seen over 1/2 the drills that I'm teaching here; If they are already as good as they are without really knowing HOW to skate, I'm a little scared to see what could happen when they do. Breakfast was just cereal and fresh fruit with juice. Lunch was fried chicken, i ate it with a plastic glove on (cause thats what they do here... apparently its 'safer' that way haha), coke and juice to drink. Dinner was pizza at a place that overlooked the whole city, it was a really cool experience. My nose was cashed from being in the sun all day long and i can tell I'm out of shape because between each one of the off skates exercises i was dizzy and wanted to fall over.
This morning i woke up early because i had to keep working on the burning the 76 disks for the people at this camp; everyone gets a tee shirt and a disk with the videos of all the drills on it. You don't realize how long it takes to burn 76 Cd's until you actually have to do it by the way. Breakfast was just eggs and bacon with juice. Lunch was fried chicken and arepa again, with coke and lulo juice- lulo is this tangy sour fruit in Colombia, I'm an addict.
Busy & Worthless haha at 4:13 PM
Alright, last time i wrote it was thursday afternoon so I'm going to try to catch this up as much as possible going on memory... I've been traveling from colorado to florida by car, updating the nsc site, doing all the bios etc, and visiting friends, thats where all my time has gone... no training unfortunately
Thursday night we had practice and i skated the new hyper wheels... i actually liked them, i wouldnt mind working with them next year maybe.
Pace line
50 lap open
3 man relay - everylap
2 man relay - 50 laps
This practice was the fastest ive been indoor in a really long time, not too sure why
Dinner that night was cheesesticks and quesdaillas
Friday i had jack in the box for breakfast:
sausage egg and cheese biscuit
stuffed jalapenos
hash browns
double cheeseburger
I cant remember what else i had to eat that day, but you can bet it wasn't healthy
Saturday i traveled back to colorado from seattle. I had mcdonalds for breakfast
chicken biscuit
hash brown
breakfast burrito
OJ
lunch was a bag of pineapple chunks
dinner was pizza from dominos
Sunday breakfast was a belgian waffle and water, lunch was left over pizza, dinner was sushi and water-- i think i drank about 5 dr peppers sunday as well
monday for breakfast i had scrambled eggs, hash browns and water
i started my drive from colorado to florida on monday, which is really the reason i decided to 86 the diet until i get back from teachin the clinic in colombia- its so hard to eat right when you're traveling
lunch was mcdonalds
nuggets
fries
dr pepper
dinner was left over turkey, potatoes, ham, and stuffing at ringers house- i also had a chic-filet orea shake-- those things are like crack
tuesday i drove from dallas to shreveport louisiana and then to broussard... breakfast was 2 belgian waffles and turkey bacon with water
lunch was long horn- firecracker raps and ribs with water
dinner was wendys
nuggets
fries
spicy go wrap
dr pepper
wednesday breakfast was hot wings , dinner was sushi and hibachi steak
thursday breakfast was quiznos- turkey, bacon, guac with chips and water, dinner last night was boiled crawfish... my first time ever eating crawfish, definately an experience. You have to yank the tail out and then peel and stuff, its work if you're a newbie like me.
Today breakfast was waffle house- texas bacon egg and cheese plate with a waffle and chicken biscuit, i drank water. Lunch was quiznos again, same sub... also a slice of pizza
ive been completely worthless lately when it comes to training and diet. I plan on fixing all that when i get back from colombia and get a real chance to start a legit training program again with renee.
NSC 1 Through Today at 1:57 PM
Monday i had so much to do for the event i literally just ate breakfast and nothing else the entire day. The event was really cool, considering the time frame miguel and I had to put on what we did, it went smooth. I can't wait for the next one, which should be sometime in january. I did end up falling a couple times and i rocked my wrist pretty bad, after that i was skating too timid, but it was the most intense racing i've been a part of in a really long time.
Tuesday i woke up and my entire body was sore... both of my wrists, my hips, burns on my legs... haha it was intense. I decided that i was in no mood to worry about my diet, and pretty much just 86'd that guy for a week or so... breakfast didnt happen because i woke up too late, lunch was sushi- i had 3 rolls and water, dinner was burger king- double cheeseburger, fries, cheezy tots, 8 tenders, bbq sauce and lemonade... i feel real sick after putting all that down, i think i grew an extra chin too. I didnt go to practice tuesday night because my body was battered, i wanted the rest.
Wednesday's breakfast was country fried steak, scrambled eggs, hash browns, a biscuit and water. Lunch was a few slices of pepperoni pizza from pizza hut with water, and dinner was a ahi tuna ceasar salad from outback with water. i went and did a 30 min private lesson outside, teaching double push... that went really well.
All in all, i realize how easy it is when you're younger and all you have to worry about is going to practice and skating hard. Not that i have many more responsibilities than i did when i was younger, but now its harder. Taking on the challenges of NSC leaves me with less time to be lazy, i'm finding i have to utilize the time i have each day more efficiently... i'm having to map out everything more carefully to maintain productivity. It will be nice to get to florida and be able to train around the clock with the weather permitting.
Today for breakfast i had some banana nut cereal with soy. Lunch was red robin- ceasar wrap, french fries, chips and guac, with water... i know, i know... food is my weakness
Yesterday And Breakfast Today at 9:45 AM
Yesterday I skipped breakfast, we got up really early and went to a meet to promotw NSC, whcih went really really well.
Lunch was mexican buffet, I tried to stay away from the bad stuff, but its mexican:
Chips and salsa, refried beans
Beef taco
2 beef things (yea I have no idea what they were)
Refried beans
Chicken fajitas
2 pieces of bacon (it was a brunch buffet)
Water
Dinner was outback steakhouse:
Sautéd mushrooms
NY strip
Dry baked potato
Water
Yesterday we went to the rink to set up the spot light for the NSC entrances and ironed a few things out. We skated around a little and let the guys get used to the floor... That's when it started sinking in how sick this event is going to be.
Today for breakfast I had to cheat the so called diet I'm on haha, I'm usually pretty disciplined with things, but hunger and maybe a little stress got the better of me-
Country fried steak
Scrambled eggs
Hash browns
Biscuit
Water
Now I'm goin to the rink to set up the computer for the live feed which should be really clear and smooth (we didn't go cheap on this event)
Support me tonight by coming to the event or if you can't make it, watch the live feed at www.pronsc.com
Thanks!
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发表于 2011-8-3 19:29
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