The Dream-Day 140.7

Dream Recap:
12/11/10: While channel surfing, I stumble upon NBC's presentation of 2010 IM Kona. I'm moved beyond belief. I recall watching it years ago and seeing the Dick & Rick Hoyt story and blubbering like a baby. I ask myself whether I think I could do this.
12/31/10: Aggravate 3 herniated discs in my lower back skiing in Sun Valley, ID.
1/3/11: Consider 2011 goals, remember it's the 10th anniversary of 9/11, and decide I want to do something big to set an example for my children.
1/5/11: List my goals for 2011 in my iPhone. #1: Do 1/2 IM for the 3 reasons listed above.
1/11/11: Look for a race on Ironman website. Instead of registering for the 1/2 IM as planned, I stare at the full distance event in Florida for 45 minutes before saying WTF and registering (I learn fast that this is an expensive sport...only way in was to get a charity spot and pay double).
1/14/11: First of 6 private swim lessons with Joe Petrush. Best money I've ever spent.
1/14-3/29/11: Swim only and go through multiple back modalities including last chance cortisone injection that kicks in on 3/27 just days before my personal cut off of 4/1.
4/1/11: Hire Joe as my Tri coach.
4/3/11: First time I ever put on running shoes.
6/5/11: Sprint-my first Tri (Great South Bay-Long Island) 1:13:25. Place 9th in age group.
7/17/11: 1/2 IM (Musselman-Geneva, NY) 6:14:48. Major problems with food & heat. Last hr on bike & entire run was torture.
7/24/11: Get hit by car. Nobody, including the ass that pasted me, stops. Road rash central.
8/7/11: Olympic (NYC) 2:38:25. My favorite distance.
8/14/11: Injure right ankle (tendonitis) on 2 hr run in Punta Cana. Last run longer than 6 mi until IM.
9/11/11: 1/2 IM (Toughman-Westchester, NY). DNF (on purpose). Stopped after 4 miles. Hardest decision I had to make during training. Event was aptly named.
10/1/11-11/2/11: PT, accupuncture, and ART to help with various injuries (ankle, quad, and neck).
11/3/11: Leave for FL tapered and ready to do my best.
11/5/11: Dream becomes reality at 7:46pm 12:46:45.

Totals: 4/3/11-11/2/11
Swim: 115.72 miles
Bike: 3,089 miles
Run: 425.5 miles
345 hours
Gobs of money

Top 4 Take Aways
* Lived up to my commitment to never miss a workout, give it my best effort, and finish what I set out to do.
* Met and developed friendships with many other athletes that are as connected to others as much as they are dedicated to their training.
* Knowing that people care about me. The texts, emails, and FB messages blew me away.
* Heard from so many that I inspired them...The greatest gift of all.

For pics:
http://www.facebook.com/#!/media/set/?set=a.163290307101068.37266.100002603002364&type=1.

For videos:
http://www.youtube.com/watch?v=PnsziKGNCVs
http://www.youtube.com/watch?v=tmZwhHsSA1c
http://www.youtube.com/watch?v=zoYU1IS-0G0
http://www.youtube.com/watch?v=71sH0V5_4ts
http://www.youtube.com/watch?v=kuCbk7q7jPw
http://www.youtube.com/watch?v=fzcDecwDAKE

The Dream-Day 140.6

This has been taped to my mirror since Day 1. Thought it deserved to make the trip across the finish line with me. I did the modifications after the race.



The Dream-Day 140

Hmm, should I consider it a coincidence that the last post before IM is #140?

Several weeks ago, I rode 100 miles with new tri buddies Kasia Doherty and Joana Bekerman. During the ride, Kasia told me how she dedicates part of her races to certain people. What a great idea (that I'm copying).

So, here it is. My dedication list. Each name will be written on my forearms and my thoughts will focus on them as a tribute to their love, inspiration, and outstanding support. Couldn't have done it without them.

SWIM
Cynthia, my Controller, who's battling Cancer and is the bravest person I've ever met. 2.4 in the Gulf under the worst conditions is nothing by comparison.

BIKE
Mile 0-19       Gail, my wife.
Mile 20-39     Shane, my son.
Mile 40-59     Kendall, my daughter.
Mile 60-79     Madison, my youngest.
Mile 80-99     Mom
Mile 100-112 Dad

RUN
Mile 0-4         Phyllis, my mother-in-law.
Mile 5-9         Friends & Family.
Mile 10-14     Dominique Caramagno.
Mile 15-19     My coach, Joe Petrush.
Mile 20-24     People that inspire me.
Mile 25-26.2  People who never got the chance to dream.

The Dream-Day 139

Had my last run before leaving for FL tomorrow. A strong 3 1/2 miler around my neighborhood. Starting to think about my journey. How fast 10 months can go by. Everything that's happened to me along the way. All the great people I've met.

Came into work and the girls decorated the office and gave me a card wishing me well. I'll let the pics do the talking.

My office. My race mantra.

View from the outside of the building showing my race number.

The Dream-Day 138

Weekend wrap up edition:

Nice and easy 45 min bike ride Friday afternoon. I was delayed 10 mins because I couldn't find my sunglasses that I felt the need to put in a shoe in my closet. Am I kidding me? (more on losing my mind later). On a positive note, I dig this taper thing. Not nearly as crushed as with the long training sessions. As a result, my swimming is definitely stronger. Hate to admit it, but tonight was probably the most enjoyable swim I've had to date. It was still a difficult workout, but the fork would have to wait for another day.

Dom picked me up Saturday at 6:30am and we drove to the Heck for a 35 mile ride hoping to stay ahead of the rain and snow. The wind beat us out of bed and, judging by it greeting us with 18mph and a 30 degree wind chill factor, it apparently had a good night's sleep. Right before we started, I went to turn on my PowerTap which I left at home (starting to see a pattern?).

We took a few laps around the 3.75mi oval and then bailed for Union Ave. Great call on Dominque's part as the wind was less fierce. But, as we soon found out, nobody puts rain in the corner. With about 50 mins to go it started and quickly escalated. My Raynaud's rendered my thumbs useless and my other fingers weren't much happier. It was as if someone mashed them with a hammer.

We were almost finished (my frozen face tried hard to smile but couldn't) when I heard a sound like broken glass. I pulled over and didn't notice anything peculiar and rode the last mile to the car. After the ride, we went to Sunrise Tri to drop off my bike so TriBike could pick it up later to ship it to FL. Oh, the sound? That would be a broken spoke. Just happy it happened today. Dom treated me to a great diner breakfast. As we watched the snow come down heavily we sipped on our 2nd cup of coffee with relief that at least we didn't have to ride in that.

On the way home it hit me that I forgot to pick up my other bike at Sunrise Tri. There ya go. Scott's brain has left the building. Goodnight, folks. You've been a great crowd.

Saturday night, we had our annual Halloween party at the Kennedy's house. Their party is always off the charts. This years' theme was School Of Shock. I went as the Mdot and got plenty of stares. Translation: "WTF are you"? Given the departure of my grey matter I told them I'd have to think about it and promised to get back to them.

Today, another great swim, a quick shower, then a 2 mi run around Suffolk Co College and some trails covered with snow. Visited Cynthia (my Controller) in the hospital, watched a quarter of the Giant game and had to do my second 2 mi run before I barfed up my gall bladder.

The Dream-Day 137

I have made it quite clear how much I loathe running. It really is one of the most boring, non-pleasureable things I've ever done. Glad years 0-47 didn't involve this orthopaedically stressful snoozing activity. Still, vowing to never miss a workout, I hit the crappy weather incredibly grateful I only had two 2 1/2 mi runs.

The evening run simply sucked, but mercifully ended quickly. It was dark, raining, and cold...the trifecta of misery. Oh, and it involved running. So, I'm scratching my head in search of a word representing 4 things.

Pace was still pretty strong (for me). On both efforts, I added more hill work and averaged 8:10 (am) & 8:08 (pm).

Here are myy kicks for IM. Hideous for sure, but not nearly as fugly as the others.



The Dream-Day 136

Tuesday's runs were short (2 mi am & 2 mi pm). Felt strong and definitely held back. Short & fast is right in my wheelhouse. Good thing I've got a marathon coming up after a swim/bike "warm up" => not short.

Pace (am):
Mi 1 8:13
Mi 2 7:41

Pace (pm)
Mi 1 7:55
Mi 2 7:23

Today, back at the Heck for a 7-8 out of 10 effort. I bundled up more than I had to in order to simulate the heat that awaits. Not expecting 48 degrees with no humidity in FL.

Post training pic courtesy of timer, propped up camera on glove, and hatch. I am so ready to ditch the bike for my boards.

The Dream-Day 135

Saturday was a light day. Only a 70 mile ride which took 4 hours. Felt like daylight savings time x 10. So, I took advantage and left the house at 8. Triathletes around the world are left questioning my commitment.

Sunday, I had a 2 hr endurance swim knocking out 4,000 yards (2.3 miles) and then transitioned right into a 4 mi run. I spent the afternoon watching football to the delight of my blood pressure which remained even (the Giants weren't playing). At 5, I had my 2nd 4 mile run. I ran each lap at a dismal 9-9:15 pace but it felt much faster. Can you say training stress?

Tapering couldn't have come at a better time.

The Dream-Day 134

Man, it is so important to wake up each morning and be grateful for your health and for the health of those in your world. My Controller is having it really rough. She remains one of the bravest people I've ever met. As a numbers person, she knew from the diagnosis 3 years ago that her odds of making it were slim. Yet, she kept coming to work often in pain and great discomfort. Her commitment and loyalty to me are not of this Earth. I can only imagine how scary the last 3 years have been for her, let alone these past few weeks, as her health has rapidly declined.

What lies before me is nothing by comparison. As 11/5 comes rocketing ever closer my heightened anxiety, especially for the Gulf swim, has come along for the ride. But every time my inner monologue sends off the warning flares and sounds the alarm I think of what she's going through and the courage in which she's dealing with it.

That's why I've decided to dedicate the swim portion of the Ironman to her. I told her I was doing this during my visit to the hospital and it comforted me a great deal to how much it meant to her.

The Dream-Day 133

Survived last night's swim even though some of us nearly added to the fluid level when we looked up and saw we were done with our workout but there was still 10 min remaining. Coach Joe started us off with the Russian Cool Down.

Russian Cool Down (explained): 10lb rubber coated bricks are sent to the bottom of the pool (~ 20'). Spent swimmer puts hands over head, goes to the bottom, depressurizes ears, picks up brick, and does a squat push off to the surface. If Coach is in a sprite mood you may be asked to collect 2 at once. I've been on the short end of this before, but thankfully, not last night.

Today, I went to "The Heck" (Heckscher State Park) with Dominique. She had an hr bike and I had the first of two 4 mi runs. I finished up and had time to blast out Ab Ripper. Finished up run #2 around 6pm.

Tonight, I'm off to visit my Controller in the hospital. Really sad situation. Count your blessings and be grateful for every healthy day you have on this rock of ours.

The Dream-Day 132

After a much appreciated day off, I was back at it on Tuesday with morning and afternoon 3 1/2 mi runs. Then, at 7pm, I was off to our Fit Club (Fit Club Of Long Island - http://www.meetup.com/TeamKMOBFitClubofLongIsland/) where 23 nut jobs bounced around to a Beachbody program called Brazil Butt Lift by Leandro Carvalho. Good thing I couldn't participate. Don't want to overtrain (i.e. make an utter fool out of myself). Actually, it's really fun and I actually couldn't care less what I look like. I was impressed that we had some guys there that apparently felt the same way. However, I do have to admit they looked like a dry heave set to music.

Today, I wussed out, stayed dry, and did my 3x20' at 185+ watts on the trainer.

Really happy when I'm done. My butt, that is.

My new ride for IM FL. It's only money. Putting the finishing touches on my application for that 2nd job.

In a few minutes, I have a date with the LTC (liquid torture chamber).

The Dream-Day 131

My swim pal, Dave Pokorny, recommended his PT guy (John Fox) in Farmingdale who was nice enough to fit me in during his lunch time. John put me through a battery of tests and instantly noticed what I'm doing that's pissing off the posterior tibial tendon. He took me through 5 exercises that I'll do 2x/day to accelerate muscle memory and focus on better running mechanics between now and IM. Definitely could've used this knowledge when I started running in April. Can't turn back the clock. Oh, he wouldn't take any money. Solid guy.

After I left, I called Dr. Durlan Castro's office to see if I could get in for some ART (active release technique) to help with the ankle and quad. They were overbooked but had a late cancellation. Got in and have another appointment tomorrow. I think all the health care practitioners are silently rooting for me to continue my triathlon training. Rumor has it they're naming cars and boats after me.

This weekend's (what weekend?) training has been a beast. Yesterday, I had a 6 1/2 hr ride in 25 mph winds. Nice when it's behind you especially when it's on the return. Well, I had 1 of the 2. The ride back was simply hellacious. I was pulling major watts and, at times, going 10 mph. For non-cyclists reading this, imagine peddling hard and someone's trying to pull you backward. Coach Joe calls it imaginary hills. About 5 times, the wind came close to knocking me over. One of those times I was standing still at a light. Crotch survived but holding my mellon up for that long was pretty painful.

On the positive side, my nutrition was much better this week. The first 3 hrs I went with 1/2 Clif Bar (the choc chip with peanut butter was awesome) and 1 Fig Newton per hr then switched guns to 1/2  Clif Bar and 1 boiled new potato with parmesan cheese and salt (YouTube Dr. Allen Lim's recipe) per hr. Can't describe how friggin' happy I was to be done. Spent the rest of Saturday hobbling up and down the stairs. Actually stayed up until 10pm (after eating everything that wasn't nailed down, of course).

Today, by comparison, was pretty light. Only a 7am swim in the liquid torture chamber (affectionately known as LTC) followed by a 3 1/2 mi run. At 3pm, I finish up with a 4 miler.

Starting at 4, I vow to park my ass on the couch, watch football, and beg my daughter to fetch me food for the rest of the night. I anticipate a cash transaction to be involved. Wonder if she takes plastic.

The Dream-Day 130

"The Dream" is slowly turning into the train wreck.

Weds swim was horrid. Felt like someone strapped a 50lb boulder to my back. Quad isn't much better (going to Big Wave Dave's PT guy today for laser treatment) and ankle is the same...crappy. Others I talk too that are doing full IM (Arizona & Cozumel) are getting in major running miles while I've done virtually nothing. Of course, that only serves to weigh on me more. Yet, I still feel confident I'll finish, but how I finish will be the question.

To make matters worse, I'm ditching Perpetuem which leaves my bike fueling up in the air. Tomorrow, I have a 6 1/2 hr ride and I'll bring the kitchen with me to trial.

Back in the water tonight.  I'm focusing on increasing my hydration during the day and eating differently to see if that makes a difference.

Wish I had more upbeat news to blog about.

The Dream-Day 129

I think it took me this long to recover from Saturday's ride to get amped up to create my next post.

I felt like dog shit until Sunday late morning. I basically had a fitness hangover. I rallied hard to get my ass out of bed at 6am and to the pool for 7am training. I was not a happy camper and was really close to bailing, but like most of the swims lately, I wasn't afforded the time between sets to make my escape. I hit the wall, gasped for air, and 5 seconds later would hear the blood curdling demand of "GO!". Oh, happy days.

I finished up, took a quick shower, and then bolted for Golds to spend 2 lovely hrs on the dreadliptical. Talk about watching paint dry. I "ellipticalled" 12 1/2 miles, took another shower, and motored home to collect my youngest daughter, drop her off at dance, and then headed down solo to the University of Delaware to take my 2 undergrads out for dinner.

Monday was a rest day but I still did Ab Ripper X and 100 pushups in my hotel room before driving to my factory 50 mins away.

With 3+ weeks to go, Joe has me running 2x/day every other day. Each time I'll increase distance. That way, I can still get in a respectable weekly volume without crushing my ankle. Yesterday's runs were ok until my right quad (I hurt it a few months ago) decided it wanted in on the action and started to bother me. After the evening 3 miler it felt like a Charlie-horse. I had a bike workout scheduled this morning and reluctantly decided not to do it. I know that was the wise decision, but I still felt a huge slacker. I'll swim tonight, rest it again tomorrow, and hope for the best for Friday's bike. Saturday, I have a 6 1/2 hr bike so I've read my legs the riot act and told them to knock it off already.

The Dream-Day 128

Yesterday, I ran 3 mi very easy. That seems to be the point where the pain begins. So, after speaking with Coach Joe, I'll probably run that distance several times next week accumulating distance in frequency rather than in a few longer efforts.

Last night's swim went much better than I thought it would. Atypically, we had longer sets with the intensity dialed back slightly. We started out with 3x100s on 2:00 and then 4x400s on 8:00. Total was about 2,700 yards (1.5 mi). Most sets over 100 yards intimidate me because my endurance isn't nearly as strong as the short stuff which is more about anaerobic capacity. However, we had a great group (Frank The Tank, Dominique, and Pete) and my competitive genes got fired up.

Got home around 9:30 and promptly ate 4 pieces of chicken, a cup of whole grain rice, and asparagus. I think I digested that in 10 mins. How else can I explain devouring 3 bagels. Yes, I said 3. Went to bed around 11:30 cursing the alarm clock in advance of my 4:45 wake up.

Stumbled to the kitchen and had a bowl of cereal and fruit and then went back to bed for another hour of sleep. Before long rides and IM I like to eat something real about 2 hrs before I start. So, right on schedule, I took off at 6:45 for a 6:15 min ride. Felt pretty good after 2 1/2 hrs and then my stomach decided it didn't like Perpetuem any more. This left me with no appetite (not good) but I managed to force down fluids but not nearly enough. This, my friends, is a prescription for disaster. I gutted out (pardon the pun) the remainder of the ride and waiting for my appetite (and the feeling in my crotch) to come back.

Riiiiiiight. I have to do this after I swim 2.4 and before a 26.2 run. I'm not well.

The Dream-Day 127

Frickin' brrr. Heard the coast was clear (no Federali) so I hit Heckscher for a 2 hr ride. Tons of wildlife around this morning. Even ran into the rarely seen species of Coach Joe and Justin Schwartz (nice new ride, dude).

Had to don the jacket, long tights, barrier headband and, of course, my legendary lobster gloves. Much rather have it super hot. In fact, I am a bit concerned about going from the cool Fall weather to the heat of Florida as I've spent the Summer acclimating my engine to the stresses of heat.

Main set was 3x30 min above 185 watts (80% of threshold). Averaged 193, 189, and 185. Definitely a solid effort. The bike portion will be the longest of the 3, but it's the one I have the most confidence in. Hoping my undercarriage survives the onslaught. 6:15 min ride on Saturday will be a solid test.

If anyone has the keys to the thermostat I'd appreciate jacking that bad boy up around 5am on Saturday.

The Dream-Day 126

After 6 sessions, -500 large, and feeling no better, I've decided to cross acupuncture off my list. Still going to PT at least for the remainder of this week. Looked at my iPhone calendar this morning and saw that November 5th is officially on the radar. I can't believe it's been over 9 months since I clicked on the registration button.

32 days to go (what was I thinking?)

Had a good brick yesterday riding 90 min hard then running 3 mi. The 3 mi mark is when my ankle starts to hurt and it gets much worse from there. It'll be interesting to see how much pain I'll be able to endure. I'll have plenty of time to heal once this mess is over.

Today, it was back on the dreadliptical for 95 min. I've decided we don't have nearly enough words in our language that describe "suck". I'm sure I'll make some up during tonight's swim panic attack.

The Dream-Day 125

Sat night, I got to bed around 1am (I guess that would be Sunday) and made the executive decision to blow off 7am swim training at the college and swim an hour in the Long Island Sound after 1:45 on the Dreadliptical. I'm good for about 45 mins on that thing then all bets are off. Really happy Roseann joined me. Got in around 3000 yards before my fingertips froze.

Watched my G-Men squeak out a win against the Cardinals (wisely kept AED close by) and, after a 17 hr training week, elated about tomorrow's rest day (aka healing day).

The Dream-Day 124

Welcomed October with a 107 mi ride. Started out in light rain so I had to break out the light rain jacket I bought last week but planned on returning...not. Figures. Did a much better job this week of sticking to coach Joe's plan, but I wish it included mandatory company. 6+ solo really blows.

PT gave me the green light on Fri so I tossed in a 2 mi run off the bike alternating fast walking with running every 1/4 mi. Ankle held up ok, but the real test will be after mile 3. That seems to be the demarkation line. Nevertheless, I was really hurting after. Legs were shot. Not good news with 5 wks to go.

It's a strange feeling. I was ok until I finished. Then, within minutes ultra exhaustion, a tad queasy, and thighs sore as hell. Begs the question, I'm doing this again why? Wanted real food but didn't have much of an appetite even though I cooked 4277 calories.

Took a nap late afternoon then rallied for movie club at Danielle & Seth Forman's at 7. Saw "The Reader". Nice flick. My blog gives it an 8 out of 10.

The Dream-Day 123

The verdict is in. Definite swelling in the ankle tissue. Taking it as good news as the MRI could've shown a fracture or something that would've had my doc emploring me to bag the Ironman. For now, staying on course which is beating the crap out of myself in the pool and bike and incorporating fast walks and elliptical workouts to keep the running muscles involved. Hoping to start reintroducing short runs within a week and keep building. Dealing with pain will become a new challenge, but one that I'm actually getting fired up for.

As for the afforementioned elliptical (renamed "dreadliptical"), I did a 60 min workout this morning 20 min easy/20 min hard/20 min easy. Snoozeville.

The Dreadliptical. I think it was trying to tell me something (note distance).

SCC tonight to meet lane partners Frank "The Tank" Arcuri and Artie Whitmarsh for an hour of punishment. Then, I'll have an hour to feed before a 10:30 crashfest. I'm so much fun these days.

The Dream-Day 122

Last night's swim was hard, but a bit more manageable. Definitely made some gains in the drink by being pushed past capacity. What choice do I have, drown? It actually makes sense. Just like any new workout or harder intensity the first few times you're bound to get dinged. The improvements have no choice but to happen even though it's a real struggle getting there. Couldn't believe it, but I was even a bit sore after yesterday's 90' elliptical.

This morning, I repeated last Thursday's bike on the trainer. The goal was to do 6 sets holding 232 watts for 5 min on 4 min recoveries. Except for the first set (230 watts), I was able to hit 235-236 watts which was what I did last week. Starting at about the 3:30 mark of each set my thighs felt like they were going to ignite.

Revisited Zwanger & Pesiri Radiology for the MRI redo. The tech told me this beast costs 2.5 mil, the ROI is 8 mos, and they last about 10 years. Cha-Ching.

The hot dog bun. Grateful I didn't have to be all the way in. More grateful for the 20 min nap.

On a separate note, my pal Pete, dropped off this article. Give it a read and be prepared to say "holy shit" a few dozen times.

http://www.scribd.com/fullscreen/66810273?access_key=key-1h4szulrvqxibaodyvnk

The Dream-Day 121

After 6 months, I found myself back at Gold's gym in Deer Park to do a 90 min elliptical (gag) workout courtesy of coach Joe. It was amazing, but quite predictable, that the only thing that changed for most of the people I saw, was the calendar. Look, it's awesome that they're there, but someone has to explain to me why people spend time (which most are admittedly short on) and pay for things that aren't delivering on what they ultimately want. The kicker is hearing them complain that they can't lose the weight, can't get stronger, can't run faster, can't, can't, can't... My wish, of course, is for everyone to succeed, but that starts with a sound personal philosophy. "Can't" teach that one.

At 11, I had my 3rd acupuncture treatment and, at 4, went to PT. So far, they're not helping my ankle or wallet. At 8, I revisit the liquid torture chamber.

Tomorrow, going for MRI #2x because the genius that ran that monstrosity missed a few critical views. Really, why do it once when you can do it twice at 2x the price?

The Dream-Day 120

Today was a day of firsts.

Did my first open water swim at Sunken Meadow State Park. Got there while it was still dark, slide on the wetsuit, and swam 2 miles on glass. No worries except for 2 dudes surf casting. I think getting a hook in my grill would've been the equivalent to the road rash I got on the bike. I escaped being the catch of the day, hosed off, and drove directly to Heckscher to get my bike work in.

Today's mission was a repeat of last Tuesday. After a 10 min warm up, I had 2 x 20 min holding as much consistent power as I could. I was in my second set when I heard a strange sound. I had seen some tree removal going on and thought it was a chainsaw. Then, over the din of the Pink Floyd tunes I was cranking I heard it again. I thought nothing of it until I saw a police car pull up along side. Now, picture a 2 lane, 3.5 mile loop, I'm riding on the far left hand side, head phones are blarring, legs are moderately on fire. I have a mere 10 mins left of this torture when officer Krupke, the only other human inside the park, decides to test my knowledge of cycling law. Are you kidding me? I'm training for a freakin' Ironman, I'm wet, the place is abandoned, and the fuzz is reading me the riot act about how I didn't stop at a stop sign? I had this mental image of being led away in cuffs with me screaming, "Can I just finish my workout before we go?".

Almost as pathetic as getting pulled over in a park.

Then, just when you think it's not going to be your day, you get this text from your daughter away at college.

The Dream-Day 119

Am I a sage or what? Knew it wouldn't rain if I dropped coin on a rain jacket for yesterday's ride. Had about 5 1/2 hrs sleep, got up at 5am, and drove 25 min to SUNY Old Westbury to ride with new Tri chums Kasia and Joana. Thought we were riding flats and rollers for 6 hrs (insert Mr. Bill phrase here). Instead, it was a hilly (2942' vertical gain) covering 104 miles over 6+ hrs. Legs started barking at around the 4 hr mark. Then, just to throw gas on the fire, we rode the last hr inside the super hilly college grounds.

Both woman are strong riders, but Kasia blew me away as she motored up each hill. She's a freakin' machine. Once we were done (riding) they took off for a 1/2 hr run. Then, just for kicks, Kasia swam for an hour. Is it a sickness that I left feeling like I dogged it?

With Joana & Kasia (right)

Got home at 1:30 and at 4 decided to lie down and watch some tv. Maybe even take a nap. 14 hrs later, I woke up. I'm officially a mess.

No team swim practice today because of the Huntington Sprint Triathlon. So proud of my teammates Dominique, Roseann, and Meghan for killing it. Dom and Ro came in 2nd in their age group and Meghan took 3rd overall. Instead, I swam 2 miles solo at the college on 5x15 min at an easy pace and then tried aqua jogging for 15 min.

Kendall's heading back to UDel soon. Wish I could've spent more time with her.

The Dream-Day 118

Back at Sunken Meadow for a repeat of Tuesday's prance through the woods. This time, Coach Joe had me add a few minutes climbing, or should I say scaling, steep sand dunes. I did 3 sets each involving 136' vertical gain over .2 miles. Buuuurn city. In total, I covered 4.5 mi and climbed 1,200 vertical. The legs are already rebelling against tomorrow's 100 mi ride.

At 3, I blew off PT in lieu of blasting to Sunrise Tri to acquire $110 rain gear for my 6 hr ride pretty much guaranteeing no rain. Made it back with time to spare before my first round of acupuncture at Advanced Acupunture in Commack. With 30 min to kill, that meant only one thing...food. So, at 4pm, I hit up Bagel Boss for a toasted whole wheat everything with spicy tuna and a side of fruit. Not sure why I was so hungry after devouring a peach, graham crackers, and a protein bar 1 hr prior. Whatever.

At 4:30 I met Ms. Needles (Dr. Amy Jin). She tapped in several needles, wired me up for some electroshock (aka electrostim, and switched on the heat lamp. Hoping that 8000s of years practice pays off in my case.

The best part of the day by far was seeing my daughter, Kendall, who drove home from the University Of Delaware for the first time with a friend. Of course, the weather bit and for most of the day I was a nervous wreck, but she made it home safe and sound. Unfortunately, I had to take off at 7:30 for swim practice and couldn't hang with her that long. She's only been away for a month and yet she has already demonstrated incredible growth. So proud of her.

Swim practice turned out to be another crusher. Swam with Frank Acuri and Artie Whitmarsh for the first time. I have a hunch Frank is blood doping. I'll admit to wanting to sit out a few times, but before I have the chance "rest" is over and it's back out for more punishment. It's like doing an hour of wind sprints at 80% effort with 10 secs of rest in between. I know it's making me better, but it hurts like hell nonetheless.

The Dream-Day 117

I think it took a micro-second to justify the trepidation I had for swim practice last night. First time in the faster lane which translated into hard efforts followed by minimal rest in between. As my pal, Dominique put it, "It's hard because you just want to catch your breath and it's like ok go right now and you feel like you're gonna hurl." At times, I thought of sitting out, but managed to rally. The payoff was a feeling of major accomplishment. Yeah, it was really hard, but pushing yourself beyond capacity is the only way to grow.

Came home at 9:30pm, stuffed my gob, and crashed hard. Awoke at 6 for another "growth" lesson on the bike. Did 6x5 min at 10% over threshold on 4 min recoveries. Doesn't sound like much, but with my heart rate at 95% of max, it was a flippin' heart attack on a plate.

The Dream-Day 116

Fast walking has replaced running for the next several weeks. Hit the Sunken Meadow State Park trails at 6:15am for 70 min and completed 5.2 mi. For those playing at home that's a lightening quick 13.5 min pace. To put it into perspective, I think Neanderthals 600,000 years ago posted sub 13 min miles.


Kept looking over my shoulder thinking I'd get whacked.

At noon, I went to PT and sweated up a storm as the boys put me through some grueling leg work. These guys are fast learners as they've quickly learned that I'm not their average patient.

Tonight, it's day 1 in the faster lane at the pool. Can't believe I'm paying for a dose of that wonderful feeling of impending death. I'm actually kinda nervous.

The Dream-Day 115

Had a killer workout yesterday walking for an hour. Brought training alone to an whole new level. The words "sucked ass" don't even scratch the surface. I covered 4.5 mi and, at that rate, it will take me close to 6 hrs to walk the 26.2 mi at IM. I'm praying I don't stumble upon any firearms on the course.

In the afternoon, my therapy session focused on building strength in my core and small muscles of the lower leg and foot. The PT boys had me doing various balance drills while standing on either a Bosu ball or the foam mat below. Hope this crap works.

Today, Dominique picked me up at 5:30am for open water swim in Patchogue. It was there that the others were introduced to my "sucked ass" utterance. It was windy, overcast, about 60 degrees, and the water was rough. Those were the good parts. Today, SA=cold water + Renaud's. No joke. I definitely acquired another syndrome. My f'in fingers were purple and numb within seconds and it took me the better part of an hr with 90 degree heat blowing on them to regain feeling. You can imagine how devastated I was to learn that Thursday is the last open water swim.

After devouring a few of Dominique's blueberry muffins (a tad dry by her own admission) and 3 cups of coffee we hit Heckscher to do our bike workouts. Grateful that was over in an hr as I had 2x20' at best sustainable effort. On the way home, Dom mentioned how hungry she was. Well, I couldn't let my partner starve to death. So, I told her to b-line it to Maureen's Kitchen in Smithtown where we devoured pistachio pancakes with white chocolate chunks and an egg white omelette with spinach, tomato, feta, and onions.

At Maureen's Kitchen moments away from gastronomic glory.

Probably hitting the rack early tonight so I'm well rested. Look, Joe increased my walk to 70 min. So, lay off.

The Dream-Day 114

Not a good week, folks. Not sure what to make of my ankle. Doubting it's tendonitis and thinking it's more likely a stress reaction or shin splints. Either way, I'm told therapy is virtually the same. Won't run until 10/1. Focusing, instead, on PT 3x/wk, swimming, and cycling.

Ah, Fri happy hour at PT.



If PT doesn't work out, I was thinking the Wonder Twins could hook me up. Form of...

On the positive side, swim fitness has finally returned to about where it was before I "misplaced" it. That's bound to happen when races, pool closings, and a trip to the Dominican Republic get in the way. I think this was the first time since early July that I swam at the college 3x in the same week. I also included an open water swim on Thursday.

Biking continues as planned with power training twice weekly and a long (5 1/2 hr) ride coming on Saturdays. The other day, I left my house in the dark, cold (where the hell did that come from), and wind at 6:15am. I changed my strategy to mimic what I plan to do at IM by carrying 2 bottles (instead of 4) but added a small 10oz bottle carried in my bike shirt just in case. This reduced bike weight by 3lbs or 10% (huge). This unintended consequence is that it forces me to stop hourly to refill, stretch my chronically bad lower back, and regain feeling in my crotch (I know, TMI). To me, IM will be a test of endurance. So, a few more additional mins are meaningless.

After I got back from my 92 mi ride, I was thinking about my circumstances and, for the first time, seriously contemplated bailing on the whole thing. I knew from the start that running the marathon was probably not going to happen, but never imagined having to walk it. So, being simultaneously pissed off and pragmatic, I weighed my options.

Option 1: Stop training immediately, heal, and do it next year. I'd lose a lot of money as most of the fees (registration, air, hotel, etc) are non-refundable and then have to spend a lot more coin to register for 2012... The worst, though, is the thought of going through this entire process again and without knowing if I'll hold up.

Option 2: Refrain from running another 12 days, resume no matter what on 10/1, and suck it up. Meanwhile, continue swim and bike training as scheduled. Then, on 11/5, walk as much as necessary and complete this thing.

No brainer.

The Dream-Day 113

Forgot to put this on my 9/11 post. I woke up on race day and Steve had left this for me. All you P90Xers out there know this phrase all too well. For those that aren't, or haven't heard it before, it's a great attitude adjuster.

Yesterday, I went to Gold Coast physical therapy in Commack. The examination confirmed that my posterior tibia tendon is a bit put off. I was treated to an electrostim with ice cocktail and then Rich Ferriggi taped my foot in a way that curled my right foot inward in an effort to take pressure off the tendon. He indicated I have a dropped arch due, in part, to a very tight IT band which has made my foot work overtime in order to stay balanced and drive forward. He asked that I run 2 miles and then come in to see him for a functionality evaluation which will gauge various aspects of muscular balance.

So, today, I headed back to Heckscher State Park to ride 90' easy including a 10' blast at threshold. I finished up, threw the bike in the car, straped on the running shoes, and headed out for the 2 miler. Felt a little pain around the 1.3 mi mark but was able to complete the goal without much discomfort.

Bike iCam.

At 12pm, I was back at PT for the functionality eval which honed in on the muscular imbalance on my right side. The plan is to refrain from running this week, therapy, ice, anti-inflams, assorted stretches of the quad, calf, and IT band, and lots of praying (may be time to get religious).

The Dream-Day 112

Drove up to New City, NY Saturday afternoon to stay at my friend Steve's house. Not that it was close to the race site, but it saved me an extra hour of driving and a 2:30am wake up. Athough we don't see each other much, and don't have a lot of history together, Steve is one of those guys you definitely want as a friend. Great guy. As an unexpected bonus, I was treated to a few hours with his super cute and engaging 9 yr old, Andie (already a Broadway actress...really). I'd like to know who Leora's mail man was 10 years ago.

Steve & Andie at dinner. I offered to pay, but cowered under Steve's "not in my town".

After much prodding, Andie reluctantly gave me a private performance.

Satisfied afer checking my gear and nutrition for the 100th time, I crashed easily at 9pm courtesy of Dominique's "2 little helpers". I awoke at 3:25am, threw down oatmeal mixed with peanut butter and fruit, made a Starbucks Via Bold, and sped off for Croton Point Park. Arrived at 4:45am and, in the nearly pitch black and on very soggy ground, set up my stuff at transition. This is my 4th Tri in a little over 3 months. So, while I'm very comfortable with the process, I wasn't counting on the day being such a tug of war for me.

During the drive, instead of focusing on the race, I couldn't stop thinking about all the people who got up that morning and commuted to work not knowing it was their last day. They had an opening ceremony on the beach just before the swim start that was very moving and the weather couldn't have been better. Not a breath of wind, the sun was rising through unobstucted skies, and the view across the Hudson River was breathtaking. I don't remember much of the swim as my thoughts brought me back to 9/11/01. Might explain why I went off course a few times. I snapped back to reality as I approached the shore and ran 50 yards to the best portion of the course...the wetsuit strippers. Yes, volunteers that grab your wetsuit and whip it off like a pit crew changing a set of tires.

That's not me. Just giving you a mental image.

There were about 15 strippers, but somehow, none of them had any clients. Please understand, everything a triathlete does is methodical and hyper-calculated. I'm pretty much the poster boy for this. However, in this instance as I was breaking my (wetsuit) stripper cherry, I was forced to wing it...a phrase not in a Triathlete's lexicon. Today's definition of winging it: Find 3 super hot babes under 50 not wearing size XL neon yellow volunteer shirts. Check. It was at that moment that I openly announced my willingness to have the slowest transition time in history.

Nonetheless, I made it to transition (dammit), and rode the nearly 57 mile very hilly bike portion. Man, do I suck riding up hills. Felt like my bike weighed 300lbs. As I came into T2 I started to get pissed off knowing that my race plan only included running 2 miles because of the ankle injury. I managed to run 4 miles with a really nice triathlete training for her first full IM (Audra Sichler) that helped me stop even though I contemplated running through the pain. Thanks, again, Audra.

I was really disappointed but nothing compared to the damage my ego took as I walked the 4 mi back along what I called "the triathlete's walk of shame". I did find comic relief in the people lining the streets as they shouted "you can do it!" and "you're almost there!". Many others were walking too, but it was because they were toasted. Ironically, other than my ankle, I felt like I could've run all day.

The Dream-Day 111

Can't believe tomorrow is the 10th anniversary of 9/11. Vivid memories have increasingly started to flood my thoughts. Don't want to watch any video of the planes hitting the towers. Haven't been able to since right after the attack. It's our "where were you when Kennedy was shot" moment.

Yet, 9/11 remains as one of my big 3. It's 1 of the 3 reasons I signed up for this craziness. For me, it represents honoring those on Flight 93 that bravely forced down the plane headed for the DC and the thousands of others that lost their lives at the Pentagon and NYC.

For them, their dreams ended abrubtly and without warning. How many of them were training for the Ironman for the first time? How many watched Dick and Rick Hoyt and, through there blubbering said, "I'm going to do that". If there were just 1, and I truly believe there was, then the least I can do is to have them cross the line with me on November 5th.

Tomorrow, I race the 1/2 IM distance at the Westchester Toughman in Croton-On-Hudson, NY. I'm injured and will do the swim, bike, but only run a few miles. I've been all bent up about it for the past few weeks. Right now, I couldn't care less.

The Dream-Day 110

Still focusing on swimming and biking while resting the ankle. Scheduling an MRI to get the low down. I figure I should get something in return for my uber high insurance premiums.

Saturday, did a short but hilly ride with Dominique. We left late (9:30am) to accomodate her son's soccer game (yes, Dom, it is all about you). Surprised to find the roads empty and clear of Irene debris.

Sunday, I rode 2 hrs before meeting my wing man, Rob Karen, for a ride out to Westhampton. This dude is off the charts. He hardly rides but still manages to more than keep up. He hardly eats and clearly doesn't hydrate enough. Today, he "fueled" with an Egg McMuffin right before we headed out claiming, "It has everything you want...carbs, protein, and fat". Who am I to argue? Then, there's his ride. It's a nice bike, but you've got to be kidding me with the reflector on the handlebars and the heavy duty lock wrapped around the seat post.

Rob's bike complete with questionable reflector & lock. Oy.

Getting Rob this bad boy for his next birthday. Can't believe he doesn't already have one.

Made it into Westhampton and promptly had incredible baked goods and a coffee. Met up with Scott Alpert and our families for a great afternoon on the beach and then dinner with live tunes.

Monday, we had a Bar Mitzvah at Yankee Stadium and then watched the game from a luxury box. It's was like scoring first class airline tix. 11-10 Bombers. Wish I hadn't inhaled those a few hot dogs though. My 13 year old daughter reamed me out like I had just done crystal meth. Well deserved.

View from Suite 31.

The Dream-Day 109

Knocked out P90X Ab Ripper & Chest/Back this morning and heading to the college for swim training tonight. Hoping swim fitness improves because anxiety in the water sucks. The brain goes into survival mode and gets into a tug of war with your will to continue. I've come close to stopping on many occasions, but so far, I've been able to suck it up.

As I write this blog, I looked over and saw my daughter passed out on the couch with my dog Guinness "protecting" her. Priceless.

The Dream-Day 108

First open water swim since the hurricane. Domino Yacht Club took it's lumps. The dock is completely destroyed, but remarkably, the club was spared. My toe, however, wasn't. Little f'er crab or fluke punctured me.

Swim pal Steve Zwerman posing with dock destruction.

More dock damage.

After the swim, I went to Heckscher with Dominique and cranked out my ride. Just an hr at a moderate pace with a 10' hard effort after 30'.

The Dream-Day 107

Before Irene hit on Saturday, I rode easy on the trainer for 60' and then completed my brick workout with a 1.25 mi run to test out the ankle. It wasn't normal, but wasn't barking either.

Sunday, hurricane Irene knocked out the power. The brunt of the storm passed by mid afternoon. I spent the balance of the day doing a different kind of Triathlon (pool, roof/gutters, deck/driveway cleaning). My transition time wasn't very good as I had trouble starting the blower.

Monday, the roads were a mess. So, I did a 1 1/2 hr moderate ride on the trainer and then ran 1.5 mi. Ankle was the same as it was on Saturday. Then, we packed the car and headed down to the University Of Delaware to move my daughter, and seemingly ever bit of clothing she's ever owned, into college. We found out around 10pm that we could get into her building. Score! Even though we didn't get out of there until after 12:30am it was far better than dealing with all the crazies the next morning. Worse, I would've had to get up around 4:30am to get in my run. Tuesday, I left the hotel at 7am for an hr run. I felt pretty good the first 2 mi. No substantial ankle grief. Then, it started and got progressively worse. After the 6 3/4 mi I iced and commenced with the Advil. Spent the rest of the day shopping for more stuff for Kendall, had a late lunch, then headed home.

Bro & sis together at UDel. So happy they're happy.

Today, I visited my pal Dr. Scott Alpert. He took some xrays (negative), but suggested I probably have tendonitis. With the IM 2 months away, I have to make the wise decision to completely heal before trying to run again. I'm scheduled to do the Westchester Toughman (1/2 IM) on 9/11. I'll do the swim and the bike portion and probably run a mile or two just for the transition practice. I thought of bailing entirely, but part of what inspired me to do this crazy thing was the 10th anniversary of the attacks and a way to honor those who aren't able to realize their dreams. In the grand scheme of things, not finishing this event is small potatoes.

Mr. Happy getting xray'd.