Amilcar Herrera

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Here is my training today: (Jan 24, 2010)

• 1/8 mile warm up walk at 3.2 mph
• 3 mile run at 7.1 mph
• 1/8 mile cool down
• Total time: about 30 minutes

No other exercise was done.

Current weight: 142 lbs
Goal (to lose weight): 133-135 lbs
I need to work on my calorie intake. (There is a soup contest at Church tonight so I’m out on the calories…. I’ll start watching the calories on Monday 1/25/2010)

Keep on training

Amilcar

Here is my current weight: 142 lbs (I have gained 5 lbs since last Sept’09). My excuse - I got shingles 2 weeks before a half ironman race I was going to do. I had to stop exercising for several months and I was eating the same as when I was exercising a lot - the extra calories are showing up now….

My goal is to get back to 133-135 lbs by this summer (around mid July’10). I have started to exercise more consistently about 3 weeks ago and I will start to watch my calories - that should do it.

Here is a current picture of my right bicep.

I don’t look too badly right now but I need to drop a few lbs that are showing around my lower abs and waist. My waist was about 28.5″ and now it measures 30″ so I can loose the extra 1.5″

Train Hard becuase I will! - I am planning on doing a couple of triathlons this year.
1) Olympic Distance - Inter-rockin
2) Half Ironman - Tawas
- I might volunteer at Sanford or I might do it at the last minute, who knows.

Keep on training!

Amilcar

Here is the training (workout) performed this morning:

I only did running but I am planning on swimming for 40 minutes this evening or tonight.

This is my secret to improve speed and endurance…

- 0.125 miles warm up (3.0 - 3.2 mph)
- 4.75 miles run (7.2 mph)
- 0.125 miles cool down (3.0 - 3.2 mph)
- 5 sets of HIIT:(High intensity interval training)
1 set of “my normal HIIT” is:
* 0.125 miles at 9.2 - 9.4 mph (sprint)
* 0.125 miles at 3.0 - 3.2 mph
- 2 long sets of HIIT: this is my secret

1 set of “long HIIT” is:
* 0.25 miles at 9.2 - 9.4 mph (sprint)
* 0.125 miles at 3.0 - 3.2 mph
TOTAL RUN: 7 miles. Time to finish 1 hour, 9 minutes

I felt great when I finished

Keep on training!!

Amilcar

This morning the weather was a little “unpredictable” but I wanted to go out on the bike since last Sunday I got a flat tire (tube) and I had only riden 5 miles.

I bought a few replacement tubes and I was ready to go out bu Saturday morning. We got gone rain last night and the roads were a little wet earlier this morning but at around 8:00am everything seemed to fall into place so I got my stuff ready.

Went out at around 8:30am and I biked 35.25 miles, my usual route. My time, 1 hour and 53 minutes. (About 18.72mph) Not too bad but not too great, good for training though.

I felt pretty good after the ride even though my legs were a little sore since I can only go out once a week and I typically go out on Saturday or Sunday and the previous weekend I’ve had a flat…

Tomorrow, I am planning on running 7 miles in the morning and then swim for 40 minutes in the evening - we’ll see how that goes…

Keep on training and have fun!

Amilcar

I completed on July 12 my First Olympic Distance Triathlon in 2009. This event was held in Interlochen, Michigan and it’s called Inter Rockin. I received a very nice black T shirt from this race!

Below are some of my pictures during the race. Enjoy! I had lots of fun

Today is an easy day to help recover from yesterday’s workout and avoid burnout. Only 6 days left for the Olympic triathlon in Interlochen, Michigan on July 12, 2009!

Here it is: this is part of my taper training on this Olympic tri.

6:40am (I slept in) - 2 mile run @ 7.2 mph. That’s it

My plan for tomorrow (Tuesday) is 40 minute swim in the morning

Have Fun and enjoy your training!

I’ll be posting some pictures a few days after the event.

Amilcar

Here is part of my taper training for an Olympic triathlon on July 12, 2009 in Interlochen, Michigan.

Yesterday (Saturday) I rode my bike, here are my stats:
- 35.5 miles in 1 hour and 50 minutes. Speed: 19.36mph average. (not bad - but it was not windy so that helps). My usual time was 1 hour and 53 minutes, about 18.85 mph.

Have Fun Training

Amilcar

Here is my workout for today, a quick taper for an Olympic triathlon coming up on July 12, 2009 in Interlochen, Michigan (7 days from today). I’ve had a Cold for the past 2 weeks and I’m still recovering so I’m not at my best of training for this triathlon but my goal is to be under 3 hours - based on the level of training I’ve had this summer since I also fell off the bike about 8-9 weeks ago and I have almost full recovery right now. (My palm still hurts if I press on it but I have managed to do some “limited” push ups). I continued with some of my training about 2-3 weeks after I fell off the bike.

Today:

(Morning)

7:30am - 1/8 mile warm up (3.2mph walk) , 6.75mile run at about 7.2mph and 1/8 mile cool down (3.2 mph walk)

(Evening)

4:45pm - 40 minute swim in my pool. (swimming tether).Estimated distance - somewhere around 1,800 meters

Tomorrow (Monday) I’ll be running only 2 miles at around 6:30am.

Tuesday - Swim 40 minutes…

Wednesday…. we’ll see…

So far I think I’m doing well with my endurance but I’m not in my optimum for this event though…

Have Fun training!

Amilcar

I have finished training for triathlons a little while ago (about 6 weeks ago) and I have gone back to my “basic” lifting training and I have added more running.

I want to be running at least 7.5 miles in 1 hour (at least) by December 20, 08 so I have some time to continue to work on it.

I have been lifting one day, running the next (up to 5 miles) and then lifting again, rest and repeat - or something similar to that. I am using my 5X5 modified lifting program adding some heavy arm workout to add size to my arms and also adding my ABS workout.

Now, I also should be working on my diet or better yet, I should be working on “cleaning up my diet” because I have been eating a lot of junk, including sweets and saturaded fats - I have not been eating as much as I used to before I started working out early in 2005 but but much more that what I had been eating since I “cleaned my diet”.

Excess of sweets, carbs and saturated fats SLOW DOWN your metabolism - I have tested it and I know… so stay away from that stuff - I mean it!

I’ll try to continue to add more information in regards to my workouts in the next few weeks.

Keep on training!

Amilcar