The Dream-Day 51

Between training and the Memorial Day weekend social docket training has been ratcheted up a few notches.

Got home from Ali Karen's wonderful Bat Mitzvah at 1am, passed out around 1:30, got up at 6, jammed down a double espresso, swam for 2 hrs til 9am, finished up a 1 1/2 hour run at 12:30pm, cleaned up, and then speed off to Bethel, NY (the site of Woodstock) to see Phish with my buddy, Scott.



We arrived at 5pm parking on a giant field and set up our pregame among thousands of 25-35 year olds. About an hour later (or 3 TGLs --> tequila, ginger ale, lemon) a grungy dude saunters up to us and says, "Hey, old guys, wanna buy some mushrooms?" I nearly choked from laughing so hard. Pulled myself together and had to give him a bit of a lesson in salesmanship.

The venue and the show were phenomenal. Scott and I plan on quiting our jobs and becoming Phish groupies. Phish in George, Washington in August? Hmm.

The Dream-Day 50

Took off at 6am for a 3 hr, 51 mile effort. Got back around 9:15, dashed into the shower, blended up a Shakeology, and left around 9:45am for my girl Ali's (actually a friend's kid), Bat Mitzvah service. I like the idea of throwing those 3 disciplines together. That, I could win. Huge multi-tasker. An afternoon hiatus and then the party tonight.

Drink? Mulling it over. Big training starts day bright and early tomorrow.

The Dream-Day 49

Coming off my first open water swim the Boys Club has unanimously confirmed my reinstatement. Man, those lines to use the lady's room were horrific. I don't know how they have the patience.

Anyway, the swim couldn't have been better. Temp around 70 and the water was like glass and warm. Had a hell of a time putting my wetsuit on and off. Actually had a major ab spasm taking off the damn thing. Coach told me to invest in 2 things: (1) Pam. Yes, the cooking spray. Apparently, triathletes spray their bodies with the stuff, and (2) A good razor. Leg and arm hair cause killer friction with the inside of the suit.

I find it quite ironic that triathletes, who are supposed to be among the toughest people on this rock, shave basically everything, render their bodies non-stick, and wear super tight skimpy clothes. Please don't alert the "ladies" on Bleeker St. And I thought the running shoes were gay (not that there's anything wrong with it).

Ran about 5 miles in the afternoon and it was a struggle. Heat adds a whole new element. Hoping for cool temps in FL.

The Dream-Day 48

Had a great run and swim yesterday. Power definitely improving. Was supposed to run 4 miles @ 8:20-8:50 pace, but averaged 7:18 while still holding back. It's a pretty simple formula and one I'm quite familiar with (P90X, Insanity, etc). Push the body beyond capacity and it will strive to adapt to that higher level.

The weeks are piling up and it's clear how the workouts have been designed.
Tues/Wed: Anaerobic (power)
Thurs/Fri: V02 max (build threshold)
Sat/Sun: Aerobic (endurance)
Mon: Thank G-d for recovery

Back & biceps with an Ab Ripper chaser this afternoon. Son returned from the University of Delaware last night. Hoping Mr. College will join me. What are the chances he's awake?

Tomorrow, I try not to repeat my wussy ways, and head into the Great South Bay for an early morning open water swim. Hoping to be reinstated into the boys club upon completion.

The Dream-Day 47

Back on the bike trainer. Knew I'd get crushed today. Coming off a rest day, Tuesday's are usually designed for that.

After a 20 min warm up, I had to give my best effort for 20 min. Then, after a brief recovery, I had to hold the average power I achieved (220 watts) for as long as possible. My goal was to beat 10 min. I lasted 12:29. Then, I had to repeat this mess over and over until I couldn't reach 10 min. Didn't take long. I crashed 8:34 into round #2.

<--- Scott after round #2.

Bookending the day with a chest, back, and ab workout at Golds.

The Dream-Day 46

Had a good few training days to end the recovery week. Today's is worth a mention. I headed to Sunken Meadow State Park for an easy 50 min run and was prepared to take my first open water swim (solo, I might add). Before the run, I strolled down to the boardwalk and looked out over an angry Long Island Sound. A few white caps, significant chop, strong breeze, 57/55 degree (air/water temps respectively), and my savior...a sign that read, "Swimming Prohibited". Easily my favorite phrase of the day.

Finished my run and made a beeline for the calm, warm, and perfectly unthreatening waters of the pool at Golds where I knocked out 4x500s before spending the rest of the afternoon at the screamfest. Sorry, dance competition.

Looking forward to my meeting with coach Joe on Tuesday to set up my race schedule.

Something tells me next week's training is going to be a beast.

The Dream-Day 45

Like I said, this week is more or less a recovery period as far as the bike and run are concerned. Still bringing it during my 3 swim sessions. Well, more like 2 of them. I found out last night the pool's closed on Sunday. No prob. I told coach Joe to just plot my work out and I'll do it on my own. No sale. He just smirked and told me we have a 7am open water swim in the bay (currently 55 degrees). Immediately thought of Seinfeld shrinkage episode.

The Dream-Day 44

With 6 weeks under my belt, coach Joe has elected to give me a "consolidation" week which basically translates to "ease up". Who am I to argue? Thank you sir, may I have another?

Still training all disciplines, but at reduced times and intensity. You don't have to be a rocket scientist to know that this is the calm before the storm. Heal then destroy. I'll go out on a limb and say that next week is going to be a killer.

Meeting with Joe next Tuesday to map out the events I'll be doing. Being the anal retentive creature that I am, I need to lock and load on my calendar. Keeps me focused and accountable. I'm certain there will be Spints (.5 mi swim, 10 mi bike, 3 mi run), Olympics (1 mi swim, 25 mi bike, 6 mi run), and a 1/2 Ironman (1.2 mi swim, 56 mi bike, 13 mi run) in the mix.

The Dream-Day 43

Yesterday, I knocked out a quick 4 mi run and came back to Damian's house of torture for an evening swim.

Today, thinking of coach Joe killin' the 1/2 IM in Majorca (hope it's not the other way around) as my swim buds and fellow triathletes Dominique & Rosanne and I set off for a 7am 40 miler in the hills of Northport on 5 hours of sleep. What was supposed to be a 2 1/2 hr endurance ride was immediately converted into an epic thigh mangler. Got home around 10, made some stellar oatmeal pancakes, slathered them with peanut butter (NOT the salty crap like Skippy) and then plunged head first into my trusty pillow. Total train wreck.

Tomorrow's swim and long run should be awesome (fist pump).

The Dream-Day 42

Headed down at 5:45am to Heckscher State Park to cycle. Arrived at 6:10, but didn't realize it opened at 7. I parked at a neighborhood nearby, saddled up, and rode in anyway. I've lived on Long Island for 45 years and I've never been to this place. It's really nice. Sprawling property, a great 4.5 mi bike loop on great pavement, plenty of running trails, performing arts center, beach area, etc. located right on the Great South Bay. I had the place to myself and trained for 1:15 min. I think I'll definitely make it back before I turn 92.

The Dream-Day 41

Cleared a major hurdle and actually executed my run this morning as prescribed. Proof that this doufus can actually learn and apply.

Brought my videographer to Suffolk Community College Aquatic Center for tonight's training. Thought it would be cool to show where the agony takes place.

Yours truly semi-ready for the punishment to come.

Coach Damian (yes, his name is Damian) dishing out the pain 666 style.

Typical training with lane mates. This is an L4 (6 out of 10) effort.

The Dream-Day 40

Dumb-ass move #1: Didn't heed coach's instructions for Sunday's run.
Result: Not good.

To recap, I was supposed to run very easy on Sunday, but noooooo. I had to be Mr. Competitive (sorry to steal your nickname, Rob) and just had to keep up with frickin' Howie. Not only did we run hard, but I felt the need to challenge him to a sprint at the finish.

All I thought about from the moment we ended was dumping Howie at his house and crawling into my bed not to reappear for 15 hours (cue buzzer). No dice. We were entertaining my sister and her family for Mother's Day and I had a mere 30 minutes to shower and rally.

Bottom line...my lead filled stumps didn't have enough time to recover for today's killer bike in "the lab", I said OW a lot, and, for the first time since I started training, had a private expletive filled verbal assault on my coach for giving me today's workout.

Not planning on blogging about Dumb-ass move #2.

The Dream-Day 39

Happy Mother's Day!

Nice finish to this week's training.

Swam at 8am and knocked out 1.5 miles. 75% of the workout was threshold work (RPE 6 out of 10) and 25% was intensity (RPE 10 out of 10) which was saved for last. Totally knocked the crap out of me.

Fueled up, picked up Howard (Mr. 8:09 pace for 1/2 marathon last week) Kurzrok and headed to Sunken "Ghetto" State Park for 1pm run. Legs felt heavy after yesterday's ride with coach Joe, but I knew I had to man up and try to keep up. Ran a respectable 8:50 pace (10s faster/mile than last weeks' 7 mile effort). To be honest, without him there, I would've been closer to a 10 min pace.

Rest and stretch tomorrow. Despite The Boomtown Rats, I'm loving Mondays.

The Dream-Day 38

Today's forecast called for rain and I was scheduled to ride with coach Joe.

Here's last night's texting exchange.
Scott: Joe, it's supposed to rain Sat. How about I switch Saturday's bike with Sunday's run?
Coach Joe: You gonna bag the race if the weather is bad that morning?
Scott: Ouch, I'll shut up now.
Coach Joe: I'll see you at the pool.
Scott: Ok, but only if it's not raining.

After disgarding my Jewishness (briefly), I manned up and prepped for a soak filled ride, but somehow weather.com and the rest of the "meteorologists" misfired and Joe and I took off at 8am for a 38 mile ride in gorgeous weather.

The Dream-Day 37

Had a good run this morning, but doufus forgot to charge the Garmin and it crapped out with about 12 mins to go. Just another thing to put on the list race day. That would definitely not be good.

Swam 2150 meters (1.3 mi) from 7-8pm. Here's the workout. Distances are in meters. Effort is listed as RPE (rate of perceived exertion 1-10 or a time trial). Rest between sets vary (10-60 secs depending on effort). These workouts rock and roll and are over before you know it.
7 min warm up: 250
1x150 RPE 7
1x200 RPE 7
1x150 RPE 7
1x200 RPE 7
2x150 RPE 7
1x300 RPE 7
2x50 RPE 10
1x50 RPE 2
1x100 Time Trial
1x50 RPE 2
2x50 RPE 10
1x50 RPE 2
4x25 hypo (swim as fast as you can without taking a breath or as few breaths as possible) RPE 10
1x50 cool down

The Dream-Day 36

Aside from it being the most boring 95 mins ever, I had a fairly easy endurance ride holding 175 watts for 3 sets 25 min each. It was a far cry (both literally and figuratively) from Tuesday's 220 watt massacre.

Got motivated for my 6th workout (slight exaggeration) of the day: Core Synergistics from P90X. CS takes about an hour, but it seemed to fly by given that most everything I'm doing now lasts longer.

Word of the day: SLEEP.

The Dream-Day 35

I beat the rain and had a solid run this morning. Joe said to go easy, but my friend Howard fired me up with news of his personal best in the 1/2 marathon (8:09 pace). Way to go, H! So, I ran the 1st 2 1/4 mi at 8:19 pace & 8:32 for the 2nd 2 1/4 (listen, there were hills).

At 7pm I hit the college and felt good in the pool. Anxiety (yes, I've been getting pangs of brief nervousness) has gone away. I think that's a function of getting familiar with how to execute the instructions and getting more fit in the water. I had finished the hour session that included a 10 min warm up and 2 min cool down. Within 48 min we knocked out 1,800 meters (~1.1 miles). The second wave of swimmers came in at 8pm and since attendance was light, Joe asked if I was up for more swimming. It almost sounded like a dare (maybe that's just how my warped brain translated it). In I went and banged out another 1,400 meters for a total of 3,400 or 2.1 miles (including warm up & cool down). Not bad for a non-swimmer. I exited feeling pretty good about myself until Joe brought me back down to Earth with "just wait...the harder and longer stuff is yet to come". Gee, thanks.

The Dream-Day 34

Started off the week with a very hard ride on the trainer. RPE (rate of perceived effort) 9 out of 10. Held 221 watts for 20 min x 2 sets (221 watts = 23 mph). Totally fried when I was done. However, this represented a 10% increase over last Tuesday's effort. So, definite improvement. Can't help but feel like Lance when I'm on the trainer. You know, the videos of him and his team in a wind tunnel with boat loads of wires coming out of a gazillion places. So, from now on, I'll refer to riding on the trainer as spending time in "The Lab". My lab, Guinness, approves.

At 7pm, it was off to our weekly community Fit Club where we did Core Synergistics from P90X. I hadn't done that in a while and it really kicked my ass. For my money, the toughest workout in the bunch. Plank to chattarunga run...yiiiiiiikes!

The Dream-Day 33

I can't believe it's May already. 30 days of training down...188 to go.

Great weekend of training.

Friday: Endurance swim of 1.2 mi concentrating mainly on form and a moderate 4 mi afternoon run.

Saturday: 2 hr endurance ride over 34 miles on *#&@ roads. Had to hold back from hammering it as the focus was on maintaining power within a range. This is precisely what the goal is for Ironman. Cover the 112 miles and then be fresh enough to run 26 without spending any time in the medical tent or having CSI draw a chalk outline around me.

Sunday: Solid swim training at the college and then a 7 mi run at Sunken Meadow State Park on a 9 min pace. The plan was to run a very easy 65 min with 5-1 min walks thrown in as needed.

Walk this.

I definitely did not stick to the script. I saved the walk after finishing the 7. I realize this isn't very much for some and it's certainly a far cry from 26, but this is the furthest I've ever run. In fact, it's probably the most I've run cummulatively before I started training.

The best part of the day was that my boy, James, manned up after a day/night of partying and ran with me. Congrats, again, on his son's (Big Man) Confirmation. That kid has serious dancing skills. It was a beautiful day, about 66 degrees, sunny, and right on the LI Sound. It was great to finally have a partner to train with. Was having difficulty coming up with interesting things to talk about to myself.
As a bonus, I saw the lovey Ann Visser on the boardwalk. She's another Tri animal. Maybe one day, she'll let me train with her. :)