ZOOT PRODUCT of the WEEK!!!!

http://lavamagazine.com/gear/first-look-new-shoe-and-wetsuit-offerings-from-zoot

Check everything out at the above link. I was fortunate enough to start training in the OTEC. They are exactly what I am looking for in a trainer. Coming from a running background, I want a fast and responsive shoe that is light and neutral. This one really does it for me and I plan to use it for my long miles on the roads and trails. Check 'em out!











(<--Ramsey trying to shove some non-paleo food down by throat after Clara held 6:10s for a 6k xc race...at almost 7months preggers)




Training Week






Monday - AM
Crossfit WOD @ TJ’S CF 5 Sets for Reps AMRAP Push Press (95/65) 30sec AMRAP Box Jump (24/20) 30sec Rest 60sec Recovery for 10min 5 Sets for Reps AMRAP Overhead Squat (95/65) 30sec AMRAP Push Up 30sec Rest 60sec -
PM
Swim CFE Program W/ 1000yd warmup with drills Main Set – 4x100 holding fastest time w/in 3secs & 3x200 fastest time w/in 5secs

Tuesday – AM
Crossfit WOD at TJ’s CF 6 Sets for Loads & Total Time (go heavy on thrusters and be Fast) A1. DB Thruster x 12 reps Unbroken (challenge yourself with heavy weight); rest 20sec A2. 200m Sprint; rest 20sec A3. 12 Burpees (as fast as possible); rest 3mins -
PM
Bike 2x Tabata Rounds on the trainer

Wednesday – AM –
OFF
PM - “Work out Wednesday”
- 6x800 main set with Mark Mac. 200recov jog...Comfortably averaged 2:25

Thursday – AM
Crossfit WOD at TJ’s Crossfit A1. Hollow Rocks 45-60sec x 5 sets; rest 90sec A2. Weighted Strict Pull Up (supinated) 21X0; 5 reps x 5 sets; rest 90sec “Hanging Fran” 21-15-9 Hang Cluster (95/65) Pull Up OMG…Had my first “coming to Jesus” crossfit moment. DNFed the workout and my heart rate did not go down for a long time. Thought I was going to visit my good friends in the ER at Marin General, again. -
PM
OFF

Friday – AM
Crossfit WOD at TJ’s CF A1. Clean Pulls @ 3030; 3 reps x 5 sets A2. KBS @ 10X3; 10 reps x 5 sets B. Tabata Mash Up Air Squat Deadlift (135/95) *8min Total – 20sec on/10sec off – alternate back and forth between two exercises. 272 total reps -
PM
Swam at the Olympic Club with Scott

Saturday –AM Crossfit WOD at TJ’ CF “Kelly” Five rounds for time of: Run 400 meters 30 Box jump, 24/20 inch box 30 Wall ball shots, 20/14 pound ball Time – 19:45 (On the left next to BMack)

THEN

CROSSFIT ENDURANCE RUN SEMINAR

Came away learning way more than I thought I would. Such cool people were involved – Brian Mackenzie, Kelly Starett, Bredon Mahoney. Education, informative, innovative, and fun…I plan to invest myself in CF/CFE with even more gusto than before.



Sunday – AM
Bike.
CFE Program
Warm up, drills into 8x 30secs ON and 20secs off



Review

5 CF WODS
2 Swims
2 Bikes
3-4 Runs

Nutrition
Staying very steady and close to an 80/20 model of Paleo.
Supplementing with First Endurance (Firstendurance.com) Multi-V, First Endurance Optygen, and good Fish Oils.
I’ve noticed that I have had more energy and that when others seem to be getting the flu, I remain healthy. (knock wood)

I’m getting increasingly excited, by the day, about the way training is going. Crossfit has been extremely beneficial in what I am trying to get my body to do for me. I’m feeling strong across the board – swim, bike, run, throwing Ramsey over my head, carrying groceries in, etc…
This week, I was fortunate enough to attend a Crossfit Endurance Seminar in San Francisco. I honestly did not think that I would learn as much as I did. I also did not expect to make any changes to my run form, but I will. It was also nice to meet, in person, the figures behind this movement. Kelly Starett (mobility.blogspot.com) was such a nice guy and an extremely cool host. TJ Murphy (Triathlete Mag Editor) was soaking everything in with a smile, the same way I was. It was common for us to smile, think to ourselves that we have it right, and share that the skeptics can say and post all they want. Then there was Brian Mackenzie(iamunscared.com). He is such an approachable guy that truly cares about his product helping others. He doesn’t hesitate to share his knowledge in the most non-bullshit type of way. This seminar was a game changer for me. I am going to use this program to compete well in professional triathlon this year. I’m sure of it.



(Reusable Bag WOD)

ZOOT Product of the Week
ZOOT Thermo Tight
This tight has been my "go to" for brisk NorCal runs, Crossfit sessions, jogs to the pool, and I have even felt comfortable enough to throw them under jeans during chilly outdoor coaching situations.
They provide extreme warmth paired with extreme mobility. They also maintain a flattering appearance with Zoot's high grade material and no male endurance athlete should be bashful to rock these in training or in the coffee shop. Get them while it's cold!













Training

1/3 – 1/9


Monday - AM – Warmup run to TJ’s Crossfit, about 1 mile.
5:15 AM class – Stretching, Conditions, Strength –
A1. DB Split Squat rear foot elevated; 30X1 x 4-6 reps per leg; 4 sets; rest 30sec….40lbs dumbbell
A2. Overhead Walking Lunges; 12 steps @ 20X1…..30lbs overhead
WOD - 100 KBS for time (53lbs)
*start every minute with 4 burpees
Then into a 1.5 mile run to the pool.
Quick/HARD 1500yd Swim Set
1 mile run home.
8 Mile Bike Commute to work
PM – 8 mile bike commute home

NOTE: Trying to think of an all-inclusive name for the workout I did… Any ideas? It would save a lot of typing for the future, as I am making this a 2x per week thing…
















(TJ Belger, owner of TJ's CF...cool dude)


Tuesday – AM – 9 mile run with Jake
- 8 Mile Bike Commute
PM - @ Home CF WOD – 100 Burpees, 100situps…Ramsey tried to join in several times.

Wednesday – AM – OFF
PM - “Work out Wednesday” w/ a good crew. Warmup, Drills/strides then…Mark and I did a 12x400m set with 100m jog recovery between the intervals. We avg. about 71sec per quarter and it felt very relaxed.

Thursday – AM – Warmup run to TJ’s Crossfit, about 1 mile.
5:15 AM class – Stretching, Conditions, Strength –
WOD A. Hollow Holds 30sec/30sec x 5sets
B. 2:30 x 3 sets 25 Double Unders (tuck jumps for sub)
AMRAP Front Squat (155/105) No racks
25 Double Unders
Rest 2:30
C. Tabata Push Ups
Quick/HARD 1500yd Swim Set
1 mile run home.
8 Mile Bike Commute to work

Friday – AM – Warmup run to TJ’s Crossfit, about 1 mile.
- Good warmup then the WOD
- 4 Sets: 5min Each
- Run 600m
- AMRAP
- 10 Box Jumps (24in)
- 10 Wall Ball (20lb)
- Rest 5 minutes (Practiced OH Squats)
I really enjoyed this workout and was happy to see fast splits on the 600, despite the workload and the fact it was 5 in the morning.
- Cool down mile home.


Saturday –AM –Dropped into SF Crossfit because I slept in until 9:30!!!! This caused me to miss the open times at TJ’s. I guess my body decided it wanted 12 hours of sleep…cool with me on the weekend.
In SF I did some warm up running and drills, then decided to work on my dreaded Overhead Squat. Kim, from SF CF, had be do 7x3 OHS with increasing weight. We really worked on form and I appreciated her help in trying to sort out this difficult exercise. We followed it up with 3x weighted situps and “good mornings”
PM – Crossfit Endurance, Bike WOD – 3x7mins best effort each time on the bike trainer w/ 3min recovery between each. Gotta admit, the legs are feeling stronger than ever. My friend Rich Airey, big CF/CFE dude and good guy, put it best after time trialing one of his fastest runs at the 13.1mi distance – “Get stronger = get faster…” I believe!

Sunday – PM - Long Run with some friends in SF – Clara & Ramsey for a bit, Scott, Aaron and Curt. Good route which included the “Escape from Alcatraz” run course…about 100 mins of running. Longer than the prescribed CFE workout but it was too nice to pass up.
PM - 30min Standup Paddleboard session off Chrissy Field in San Francisco. Finally got out on one of the coolest Christmas presents that I have ever received. Thanks Clara Babe!




(Carrying "the beast" with Bruncle Evan)


Review/Looking Ahead – So, it was back to the grind this week. I had to say goodbye to the long mornings of waking up slowly, watching cartoons, and general relaxation before heading out for a workout. I welcomed back the sight of 4:45am on my alarm clock, a preset coffee machine, a sleeping family as I creep out the door, and the smiles of over 400 kids that I teach and coach. I must say that I was pretty tired by Friday but I also recognize that I truly love what I do.
This week was enlightening in the sense that I am starting to TRULY believe in the training and lifestyle I have set for myself. I am not just having a blast and hoping for the best. I am having a blast but I am now starting to think that Glassman, Mackenzie, TJ Belger, and the Crossfit community really have it right. I started Crossfit with the hope that I would have some fun, use it as a supplement to my run/triathlon training, gain more time to spend with family/friends, and compete OK. Now, I am really starting to get excited about the positive developments happening with my training. This week I have completed some pretty challenging WODs, hard swim/bikes/runs, and have recognized that I am as strong and if not stronger than I was last year (while training 20+hours and being super anal). I am feeling strength throughout my whole body that I have not felt before. My 400s on Wednesday evening felt REALLY comfortable to the point that I think I could have done 30 of them at the same pace. Then Friday morning came and during my WOD, which included 600s, I felt fresh and was running them with ease at a fast pace. I am also seeing positive effects in the pool and on the bike. I am taking fewer strokes, getting more distance per stroke, and hitting times that I thought would be unattainable for a while after the swim strike I went on this fall. During single leg drills on the bike I felt like my mechanics are for superior to any pedal stroke I have ever taken. Another thing that I have noticed is that my energy is higher and my recovery is more efficient. This all could also be to the diet makeover that I’ve had in the last month. Following the paleo diet is very tough in the beginning. When you have been fed pizza, pasta, bagels, etc. your whole life and have been told that it’s good energy then it extremely difficult to convert. However, if you can get through the first couple weeks ,without cheating too much, then you start to adjust. Right now, my body and mind cannot handle the thought or input of any of the foods I listed.
Sample diet: Breakfast – 4 eggs, ½ avocado, green smoothie, and 1 cup of coffee.
Snack – Banana or orange with sunbutter.
Lunch – Salad greens with lean turkey, assorted veggies, sirachi* sauce
Snack – “Core” bar (thanks Magdalena!)
Dinner – Sautéed veggies, chicken –steak or fish
Guilty pleasure – Glass of red and some dark chocolate
In the words of a good friend of mine, and fellow crossfitter, Richard Airey, “get stronger=get faster”.
I am trying to commit to a strict protocol of 4-5 CF WODs, 2 CFE bike, 2 commuter bikes, 2 CFE swims, and 3 run workouts. Luckily, I am attending a Crossfit Endurance seminar next Saturday and I hope to piece this together with BMack’s help. The seminar is at SF Crossfit next Saturday, come on out!


















I’m already getting an antsy feeling to race! This is cool….

Train hard!!!

JP

New Year's Training

Training

12/27 – 1/2



So long Christmas, bring it on 2011!!!

Monday - AM – CFE Bike Hill Repeats. 6x White Hill, Fairfax
PM – Jogger Stroller run with Rams, Clara, Scott, and Seth. About 8 miles in the hills by the GG Bridge.

Tuesday – AM – TJ’s Crossfit – WOD 10-15mins – Seated Box Jumps
4 Rounds
15 Unbroken KBS (53)
15 Box Jumps w/ Step Down (24)
400m Run
15 Burpees
15 Unbroken Wall Balls (20)
Time: 19:22

Wednesday – AM – OFF
PM - Replaced “Work out Wednesday” because of high wind and expected low turnout...Went with a “WOD Sandwich” – 5mile tempo run – TJ”s CF WOD (a1 hollow rocks a2 strict pullups with slow count and weight9rounds+26reps of Jumping pullups and 20lbs med ball cleans for 10 mins) – 5mile tempo run

Thursday – AM – BRICK – (Bike)Hour on the trainer with CFE intervals – 1:15, 2:30, 5min x 3 holding the same effort throughout and taking equal rest. (Run) Hopped on the treadmill for some quick intervals – 4x400 at 75sec with equal rest. This workout felt very good and I held back a bit as it is the first time I’ve run off the bike in a while. I’m looking forward to doing this workout once a week with a bit more run volume on the end.
PM – Evening swim with Scott and Curt at the Olympic Club…a short one


(Brick Session in the home office. Rockin' the Zoot Speeds)


Friday – AM – 3000 yd swim set with Scott at the Olympic Club. Finally starting to feel like a swimmer again.
PM – Jogger stroller 6 mile run along the Bay with Rams, Clara, Scott and Curt.

Saturday –HAPPY NEW YEAR!!!!! AM –RACE – “Splash and Dash” 5 Mile in Berkeley, CA
I couldn’t believe that Clara actually was able to get me up and out the door. She was quite chipper and motivated, for a pregnant woman on a very small amount of sleep. Clara drove, I slept…and slept…and then finally 5 mins before the race, I pinned my number on and toed the line. This was a very low key race on a very dreary New Years morning. I was certainly feeling less than motivated to do anything besides get back into bed (I left everything I had back on the St.Francis Yacht Club dance floor).
The gun went off! A half mile into the race I noticed that Clara and a bunch of other runners were ahead of me. I figured that the race would hurt any way I approached it, so I went for it. Around the 2.5 mile mark I was finally in the lead and did not look back. I ended up winning by over a minute in a little under 28mins. That is slower than marathon pace but certainly was way more than that in effort. Clara, at 6 months pregnant with our baby girl, won the overall women’s title.

Sunday – OFF….As my alarm was blaring, I thought about how this was the last day for a while that I can hang out with Ramsey for an entire day. A couple of cartoons, building block projects, couple of meals with a couple cups of coffee later we decided that my 2-3hr long run was out, as was my morning CF WOD. We’ll pick up on that during this upcoming training week.


Review/Looking Ahead – This was the best Christmas break I have had since I was a child. I really enjoyed being with my family as much as I could while I had time off from work. I completely recognize that it is WAY more difficult to train when you are off from work. The option to be with my family over getting on the bike, onto the trails, or in the pool is a very easy one to pick. Despite that, I am beginning to feel some good strength from Crossfit, which is translating very well onto the bike and in the pool. The run is good too… ☺
I have mapped out a rough training blueprint for the month of January. Lots of WODs, runs, swims and bikes (including an addendum to my NY resolution – bike commute to work 4 days per week...no exceptions) coming up this New year….but most importantly, a ton of fun and quality time with my family and friends.
















'

("Bruncle"Evan 11, "Big Daddy" Jeff 26, Studly Ramsey 21 months, 'Big Mama" Clara 26, "Peanut"Riley -3 months...Petersons ready to tackle 2011!)

Happy New Year !

JP

Training Week +Zoot Tempo Review

Training Week 12/20-12/26...Xmas Style

Happy Holidays Everyone!
I have started to use this blog, as well as my own jeffpet.blogspot.com, as a weekly training log. To me it is more simple, easily accessed, and fun to share. Just a note on my training...I ususally keep the write ups pretty minimal. This makes it easier to keep and ,for your purposes, easier to follow. Also, along the way I will highlight my experiences with my sponsors' wonderful products, especially Zoot.
This past week I have really honed in my racing shoe for 2011 - the Zoot Tempo. Last year I had the opportunity to run in this shoe. However, for me, it seemed like more shoe than what I was used to. I raced in the Zoot "Race" in 2010. This month, I have had the privilege to run in the updated Tempo (the 4.0!) and I could not be happier with a shoe. From High School running through college with a Nike team and beyond, I have had the opportunity to try many different shoes. This one really feels well-rounded and the fit is perfect. I feel comfortable using it in a 5k, Marathon, maybe even on the trails as it has more support than any other racer I've used. Look for this shoe and do not hesitate on giving it a try!





Training

12/20 -12/16


Monday - AM – 10mile run on Tam with the doggie…We hammered!

Tuesday – AM – TJ’s Crossfit - WOD“Helen” Rx(400m run, 21 Kettle Ball Swims (53lbs), 12 pullups x 3) 8 minutes and 59 seconds of intensity…loved it…
PM – Jogger Stroller 9 miler on the bike paths

Wednesday – AM – 3000yd swim
PM – Track workout with the Wednesday Night Crew, “The Michigan “ Marin Style. Mile track interval, mile off the track in the hills at tempo, 1200m track, mile hilly tempo, 800m track, mile hilly tempo, 400m

Thursday – AM – TJ’s Crossfit – WOD 800m run, 25 95lbs Thrusters, 800m run, 25 95lbs thrusters, 800m run…this one put me on my arse.
PM – Evening swim with Scott and Curt at the Olympic Club…a short one because we spent too much time in holiday traffic from Bloomingdales and a little too much time relaxing in the hot tub.

Friday – AM – TJ’s Crossfit – WOD “Fight Gone Bad” Rx (3 rounds of 5x60secs of box jumps, row, wall ball with 20lbs ball, Sumo Deadlift High Pull, Push Press) Going for max reps in all and cals burned in the row – score 315
PM – Jogger Stroller 8 miler on the trails w/ Ramsey, Clara and Carolina…tough stuff

Saturday –AM –MERRY CHRISTMAS!!!! Played for a long time and ate a ton.
PM – Houston….we have a bike! Thanks so much Emily! 45 mins, with Tony DeBoom “stomps” on the trainer while Clara was on the neighboring treadmill.

Sunday – AM – Long Run on the trails, about 2 hours with pickups on the hills. Tons of new waterfalls. Very enjoyable…
PM – Crossfit Traveler’s WOD 50pushups,10situps,40p,20s,30p,30s,20p,40s,10p,50s


Review – Got in 4 CFs, 6 runs (mostly hard efforts), 2 swims, 1 bike, and a partridge in a pear tree. I already am feeling a difference in strenth because of Crossfit, especially in the pool.
It was a really great week off from work(day job as a teacher/coach) and although the training doesn’t depict this, it was restful and magical with my family. More of it this week with hopefully some more swims/rides…Happy New Year My Friends!

JP

Something Different...

Early New Year's Resoloution and a New Lifestyle


(Be Forewarned…I am not worried about grammar, sentence structure, or general flow.. I am here to provide REAL content for anyone who wants to read)

If you are reading this, you may have noticed that this is the only blog post on this page. A clean slate….I am embarking on my New Year’s Resolution early and the resolution is to be active and HAVE FUN. I think I have the first part of my resolute decision down, it is the second part that I struggle with.
How am I active?
In the past decade of my life I have been active in a variety of ways. I ran in high school and was very competitive with the top middle-distance runners in the country. This landed me down South where I went on to compete for the University of North Carolina cross country and track & field teams. Then, following college, I married my beautiful wife and began running as a “post-collegiate”. This was a weird time for me because you go from having all the time in the world to dedicate to your sport, having fun, being with the ones you love often, and relaxing… to….squeezing in workouts, juggling family/occupational responsibilities, never relaxing, and certainly not enjoying any activity that is not your primary sport. This model did not work for me. So, why not give triathlon a try? That I did and it was pretty cool… I had instant success, maybe not a good thing, and I really started to dedicate myself and obsess over training. During this time, I should mention that we had our first child, a studly young boy named Ramsey. However, my training did not suffer (I thought) because I would “just” start getting up at 4:30AM to get my workouts in. This worked for a while and 10 months after I started the sport, I won an “elite qualifying race” at the Pacific Grove Triathlon… http://www.youtube.com/watch?v=RR_-Qx2Tdv4 I was a “pro-triathlete”….
Going into triathlon, my goal was to turn pro and one day…MAYBE!!!...I could do this as a real profession…Delayed gratification has always been an underlying factor of sport for me. Whether in a race, or a goal down the road….
The days, weeks, and months went on. I trained day in and day out, 4:30 AM wakeups and 7pm double sessions. I was getting fit….However, things started being less fun….I thought, I’ve come this far and I really want to see where I can take this in 2010.
I had the equipment, I had amazing sponsors, I even had the support of my loving wife…I was going to do this….Then, our family took another step in increased growth when my, then 10yr old, brother came to live with us. I even had his support!!! So, on I went and on I went…mornings and evenings….Workout…work…workout…sleep…repeat

This is where I will transition this blog in the interest of time…..I was fit, I was strong and I was fast….yet, it was not fun anymore. The reason for getting into sports, I THINK, was no longer inside of me. Time for a change….
I turned to running, my first love and 1/3 the work I was doing for triathlon. It was kinda fun and I shared very common ground with my studette of a wife. Maybe I can take it somewhere? Pacific Association series? Olympic Trials Marathon qualifier? The groundwork was there, the 90mile weeks were coming easy, I hopped in a half-marathon after 3 weeks of training and ran 1:09, I had the support of many people along the way (thank you so much, sorry for being “uncoachable”!!), but something was missing. I began to avoid things – basketball with friends, surfing, social events, anything that would deter me from my path. If I asked myself the REAL question…are you being the best friend, father, husband, brother, teacher, coach, fun guy like you really always wanted to be (like Uncle Don!!!) ???? ….I would have to answer NO.
Also, I missed the total body-work and well-roundedness that triathlon had given me. I I didn’t feel “strong”… I didn’t feel like the best “athlete” that I could be. Where is the common ground??? How can I have my cake and eat it too!?!
That is where I am right now….. What is fun?
Fun is…. All of the above… For me, fun is – being a loving husband, a consistently present father and brother, a friend that you want to have a beer with, a teacher that gives his best every day, an after-school hoops compadre, a guy out in the lineup at Bolinas Beach, and being a competitor….
If I had 34 hour days then I think all of that is more than doable. But, I do not…So, how can I still get my competitive kicks off but also have room for fun…My answer ….Crossfit…. Crossfit makes you a better athlete in half the time… Crossfit is primal at it’s core and enlightening on it’s surface. It is also competitive as it’s own entity… Now, combine it with a few HARD runs, bikes and swims …I’m set…I’m sold and buying in…
I plan to use crossfit as my baseline for fitness and life. There is a word commonly used in crossfit… “unscared”. I plan to be “unscared” about taking this plunge into a completely different way of training. I am “unscared” to spontaneously race 50 miles(which I did 5 days ago) or Ironman or a 5k or a paddle race or any competition. I am “unscared” to cut my training in half. I am “unscared” to go out for a surf or play some hoops. I am certainly “unscared” of providing myself with fun, which I can then share with everyone around me.
I absolutely, whole heartedly believe that this is the key to balance in my life. I plan to follow this regime through a season of run races, triathlons, surf sessions, basketball games, and tons of fun with my family & friends.

And here’s a secret…I plan to do it better because of it…We'll see come Spring Triathlons.

I am in my early protocol stages of Crossfit. I am learning movements and activities that I have avoided for years. I am throwing everything I know about training for endurance sport out the window. I am excited, I am happy, I am having FUN, and I am “unscared”… I will post weekly about my journey… read, or read not….

So my New Year’s Resolution is to be Active and Have FUN…

Shout out!!! To my….family, friends, sponsors ( especially Zoot, what amazing an innovative stuff all the time...Winter, Spring, Summer, Fall) that have supported me throughout my spontaneity, naivety, indecision, short-lived passions, and time wasted… Much love!!!

JP

Addendum: I will be using Zoot more than ever in ALL of these ventures..Ultra Runs, Crossfit, Xterra, obviously triathlon, and in my general lifestyle... Many NEW and innovative posts will be highlighted here and at jeffpet.blogspot.com

Dear Zoot- I am impressed you make such nice winter clothing considering you might have gone surfing over lunch today. -Mark

2nd at Best-of-the-US Championships