After months of not being in water except for showering, I finally made it to the pool on base. Luckily the pool is heated and Okinawa doesn’t get below 60 degrees. Swimming will be a struggle for this triathlon as it is my weakest event and it is very technical to be a good swimmer. A 30 minute swim session left me extremely sore the next day, ontop of hitting up the boxing gym. I cannot believe I am on training day 20 already! 135 to go!
Suckered my friend into bicycling to the Stairway to Heaven here in Okinawa. After a little confusing from Google Maps taking us down wrong roads and not the best directions from a source my friend had, we made it to the Stairway to Heaven! There were a couple added hills we rode up while looking for the stair step but all in good training.
The hill will be easy to incorporate into the days I have to bike and run, this steepness will condition the legs and lungs faster than regular flat ground running. Sprints will work in the same manner to strengthen and condition.
By the way the sports drink I had on my ride today was absolutely terrible by itself. Next time if I do have to use I will mix it with fruit juice or Gatorade.
Tonight I decided to get back into the boxing gym and literally hit it hard! Afterwards we went out for a dinner with a friend that is leaving on Saturday. We tried raw chicken from the restaurant and it was surprising good with a little soy sauce.
After a long day I decided to do a hard effort for 35 minutes on the bike trainer then follow it with a 2 mile run. Trainer sessions are boring but a good show or music can make it a tad bit more enjoyable. Benefits of trainer sessions is it will discipline you to not stop pedalling but instead to change gears as needed. Trainer sessions also allow for uninterrupted cycling, not having stop at red lights or in traffic. Following up a trainer session with a run is quicker and easier than trying to go out for a ride then come back and go back out in a decent time.
New supplements, cookbook, and training schedule!
Looking at using this 24 week half Ironman training program as my guide. I will have to start a couple weeks into it. This program has a good balance between strength training, interval training, and endurance training.
The Paleo diet is the hardest part about the training so far. Between habits of boredom eating and a lifelong love for carbs it has been difficult to break out of these habits. I still boredom eat but it has been replaced with healthier snack options like fruits, veggies, and nuts.
Feels good to be back out on the bike and exploring this beautiful island. The bike gives me a sense of freedom while riding and seeing things that otherwise would be missed in a vehicle is another simple pleasure.
First video up of my training! I need to work on the audio in my next videos but let me know what you think!
Tonight after my workout of mostly pull-ups, push-ups, and kettlebell exercises. I made a delicious dinner of steak and sweet potatoes. Starting the diet has been a struggle adjusting to from my normal eating habits, the cravings for bread are ridiculous especially when walking past the bakery at the commissary. The dish would be easy to make a large amount then slice the steak to separate for meal prep containers. This dinner will definitely be added to my meals list though!
Favorite cut of steak
Extra Virgin Olive Oil
I started by marinating my steak in a light coating of tonkatsu sauce. After several hours I preheated the oven to 350 and began to saute the garlic and a medium layer of olive oil in a braiser pan for easy transition to the oven. Once the garlic is caramelized add in the onions for caramelizing. Cut up the sweet potato into cubes then throw into pan and season with parsley, thyme, salt and pepper. Cook until outside is golden brown and crispy. Push potatoes and onions to edge of pan to make a space in the middle for the steak. Place steak in pan then place in the oven for 10 minutes. Broil for another 5 to crisp everything up.
Next time I make this dish I will marinate my steak longer and add in a little vinegar to tenderize the steak better. I will also try just broiling the dish because the pan is already cooking the steak from the underside.
Please comment your suggestions and recommendation to the recipe!
I will update as I experiment with different techniques.