The Injury-Day 3. Rode for 45 min at a comfortable pace to test out the thigh. No worse for wear, but still doesn't feel right. The ride was so uncharacteristically short it felt like I rode around the block.
Planning on running 7-8 miles tomorrow & swimming at night. Fingers are crossed.
Thursday, June 30, 2011
Wednesday, June 29, 2011
The Dream-Day 68
The Injury-Day 2. Quad feeling a little better. Didn't run this morning & will not go to swim training at the college tonight. So, because I have to do something, I started to think about everything since I began training on April 4th.
Thus far, this adventure has been one giant science experiment. What to train, how to train, when to train, what to eat, when to eat (my closet looks like a pharmacy), how often, how to deal with soreness, MRIs, injections, rest (newly defined & really difficult to do), sleep (waaaaay underrated), etc.
The thing that fascinates me the most is how quickly habits can be formed (good or bad) and how any deviation can create an imbalance in ones' day. For example, I didn't get up super early and train like I have for the past 86 days. I won't go home after work and immediately down a Shakeology exactly at 5pm as usual and then take off at 6:35pm for the college to swim. To say the least, I'm just out of sorts. Come to think of it, it's not as much as an imbalance as it is uncomfortable. I'm just a bit unsettled.
Let's take this to the another extreme. Those that are not active that really want to change how they look and feel need to reach a level of being uncomfortable and unsettled as this is what helps us grow physically, mentally, and spiritually. For the first 2 months, I was incredibly anxious in the pool and there were several times that I seriously thought of stopping. Instead, while in the pool and on the brink of panic, I focused on the big picture: Why am I doing this? Interestingly, that calmed me down and helped me push through. That was my way of handling it and not necessarily the way anyone else would deal.
Bottom line: If you want something bad enough embrace whatever is required to attain it. Getting up a little early won't kill you. Sprinting up a hill so hard you have to grab your knees to catch your breath won't kill you. Get uncomfortable or else you're just punching in and doing something your body won't take seriously. That's why you see so many people at the gym seemingly working hard, but not looking any different and, in many cases, worse.
Tomorrow's another day and hoping to get on the bike for an easy ride to test the thigh. What are you going to do?
Thus far, this adventure has been one giant science experiment. What to train, how to train, when to train, what to eat, when to eat (my closet looks like a pharmacy), how often, how to deal with soreness, MRIs, injections, rest (newly defined & really difficult to do), sleep (waaaaay underrated), etc.
The thing that fascinates me the most is how quickly habits can be formed (good or bad) and how any deviation can create an imbalance in ones' day. For example, I didn't get up super early and train like I have for the past 86 days. I won't go home after work and immediately down a Shakeology exactly at 5pm as usual and then take off at 6:35pm for the college to swim. To say the least, I'm just out of sorts. Come to think of it, it's not as much as an imbalance as it is uncomfortable. I'm just a bit unsettled.
Let's take this to the another extreme. Those that are not active that really want to change how they look and feel need to reach a level of being uncomfortable and unsettled as this is what helps us grow physically, mentally, and spiritually. For the first 2 months, I was incredibly anxious in the pool and there were several times that I seriously thought of stopping. Instead, while in the pool and on the brink of panic, I focused on the big picture: Why am I doing this? Interestingly, that calmed me down and helped me push through. That was my way of handling it and not necessarily the way anyone else would deal.
Bottom line: If you want something bad enough embrace whatever is required to attain it. Getting up a little early won't kill you. Sprinting up a hill so hard you have to grab your knees to catch your breath won't kill you. Get uncomfortable or else you're just punching in and doing something your body won't take seriously. That's why you see so many people at the gym seemingly working hard, but not looking any different and, in many cases, worse.
Tomorrow's another day and hoping to get on the bike for an easy ride to test the thigh. What are you going to do?
Tuesday, June 28, 2011
The Dream-Day 67
The Dream-Day 67 just got became The Injury-Day 1. Last week, I tweaked my quad stretching of all things. I was feeling pretty good, but last night it started to bark.
Still, I headed off at 5:15 this morning to swim in the bay with my bike in tow. The water was glass and I swam the furthest to date, 3,500 meters (2.17 mi). After consuming 3 of Dominque's awesome banana muffins I did something smart for a change and shut it down. I'm always telling people to listen to their bodies. I guess it's about time I listened to me.
I'll rest, ice it for a few days, and re-evaluate on Thursday. With the 1/2 IM 2 1/2 weeks away, I need to heal. Thinking of telling Roseann (see road rash post from 6/25/11) that I'm having sympathy pains.
Still, I headed off at 5:15 this morning to swim in the bay with my bike in tow. The water was glass and I swam the furthest to date, 3,500 meters (2.17 mi). After consuming 3 of Dominque's awesome banana muffins I did something smart for a change and shut it down. I'm always telling people to listen to their bodies. I guess it's about time I listened to me.
I'll rest, ice it for a few days, and re-evaluate on Thursday. With the 1/2 IM 2 1/2 weeks away, I need to heal. Thinking of telling Roseann (see road rash post from 6/25/11) that I'm having sympathy pains.
Sunday, June 26, 2011
The Dream-Day 66
Since my daughter's graduation started at 10, I decided (with Dominique's prodding) to run before swim training. This, coming from the woman that uttered this gem yesterday during our ride; "The 1/2 IM is in 3 weeks? Will I be ready?". From what I've read, most triathletes ask the same question. What interests me most is when they ask it and how often.
We met at the college just outside the swim venue & took off at 5:45am knocking out 10.2 mi over 90 min. Just for kicks, we hopped a fence encircling articially surfaced soccer fields. They looked so enticing and were a welcomed relief from the hard asphalt we usually run on.
Our timing was perfect. We got back in time to cool down, hydrate, jam some nutrition down our gullets, stretch, and change before hitting the pool to blast out 1.2 miles worth of intervals.
Finished exactly at 9am, showered, dressed, drove home to collect my son, blended up Shakeology, let the dog out, and drove to the high school, parked on a side street several blocks away, and still arrived as scheduled. Not bad.
We met at the college just outside the swim venue & took off at 5:45am knocking out 10.2 mi over 90 min. Just for kicks, we hopped a fence encircling articially surfaced soccer fields. They looked so enticing and were a welcomed relief from the hard asphalt we usually run on.
Our timing was perfect. We got back in time to cool down, hydrate, jam some nutrition down our gullets, stretch, and change before hitting the pool to blast out 1.2 miles worth of intervals.
Finished exactly at 9am, showered, dressed, drove home to collect my son, blended up Shakeology, let the dog out, and drove to the high school, parked on a side street several blocks away, and still arrived as scheduled. Not bad.
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| There she is in the middle fearing graduation hat head. |
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| University Of Delaware...here I come! |
Saturday, June 25, 2011
The Dream-Day 65
"Man plans and G-d laughs". One of my dad's favorite quotes. Innocently enough, four of us started on our 3 1/2 hr ride today at 6am. Things were going well until we were on this crappy road in Lloyd Neck. For those unfamiliar with this elite section of Long Island, the place is populated with the super rich, and unless you're riding or running through, even rich people aren't allowed in. With all of that wealth and statospheric taxes it perplexes me as to why the road hasn't been paved since Hoover was sworn in. Sure, it's concrete, but it's like the friggin' surface they used to lay tracks in for trolley cars.
So, we're all negotiating this thin strip of "road" and a few cars come angstrom units from Roseann. She's caught in no-mans land and suddenly most of her body parts became lifelong pals with the "road". Cops and an ambulance arrive, I call my pal, Dr. Scott Alpert, and he gets her fast tracked through the ER at Huntington Hospital. The 3 survivors finish our ride and then drive over to the hospital. Thank goodness nothing broken. Finger sprain and deep contusions of the shoulder, knee, hip, etc.
Ro trains with me and the others at the pool and we're all doing the 1/2 IM on 7/17 in Geneva, NY. As someone who has had his share of injuries, let's face it, they suck big time. At the hospital, I knew exactly what she was feeling before she even said a word about all the time and sacrifice she's put into her journey not to be able to achieve her goal. Well, sometimes this does happen. That's when we have to think of others who have it far, far worse. Those that, no matter what, will never walk or swim or bike or get out of a wheelchair. I know, it's trite, but being grateful for your health and the health of others in your world never gets old. Luckily for Ro, she should be able to compete.
That's what gets me up at crazy hours to do this. You never know what curveball is coming next. So, while you can...do what you can. Really, while you're able, set your sights on doing something and go after it. You'll gain a sense of accomplishment to go along with that super wide smile.
So, we're all negotiating this thin strip of "road" and a few cars come angstrom units from Roseann. She's caught in no-mans land and suddenly most of her body parts became lifelong pals with the "road". Cops and an ambulance arrive, I call my pal, Dr. Scott Alpert, and he gets her fast tracked through the ER at Huntington Hospital. The 3 survivors finish our ride and then drive over to the hospital. Thank goodness nothing broken. Finger sprain and deep contusions of the shoulder, knee, hip, etc.
Ro trains with me and the others at the pool and we're all doing the 1/2 IM on 7/17 in Geneva, NY. As someone who has had his share of injuries, let's face it, they suck big time. At the hospital, I knew exactly what she was feeling before she even said a word about all the time and sacrifice she's put into her journey not to be able to achieve her goal. Well, sometimes this does happen. That's when we have to think of others who have it far, far worse. Those that, no matter what, will never walk or swim or bike or get out of a wheelchair. I know, it's trite, but being grateful for your health and the health of others in your world never gets old. Luckily for Ro, she should be able to compete.
That's what gets me up at crazy hours to do this. You never know what curveball is coming next. So, while you can...do what you can. Really, while you're able, set your sights on doing something and go after it. You'll gain a sense of accomplishment to go along with that super wide smile.
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| Our hero. Check out the "road" under the stretcher & the "shoulder" under the guy in the white shirt. |
The Dream-Day 64
Good resistance workout last night. I can handle 2 activities/day. 3? Waste product (see Tuesday).
Ran 7.5 mi this morning with hills galore managing a 9:03 pace. Had to dial it back. Right quad was barking.
Damian destroyed me at the pool tonight. It was only just Roseann and myself and he pushed us hard. Love that. Ok, love that only when it's over. Can't tell you how many times I hit the wall gasping for air. Ro, of course, wasn't even breathing heavy. WTF?
Tonight, it's prom pics for middle daughter then off to the pool. Mr. Funster will hit the rack by 9:30pm so I can get up at 5 to meet some fellow triathletes for a 3 1/2 hr hill crushing ride. Aren't you jealous?
Ran 7.5 mi this morning with hills galore managing a 9:03 pace. Had to dial it back. Right quad was barking.
Damian destroyed me at the pool tonight. It was only just Roseann and myself and he pushed us hard. Love that. Ok, love that only when it's over. Can't tell you how many times I hit the wall gasping for air. Ro, of course, wasn't even breathing heavy. WTF?
Tonight, it's prom pics for middle daughter then off to the pool. Mr. Funster will hit the rack by 9:30pm so I can get up at 5 to meet some fellow triathletes for a 3 1/2 hr hill crushing ride. Aren't you jealous?
Thursday, June 23, 2011
The Dream-Day 63
Back at Heckscher State Park this a.m. to cycle. 4 sets 17 min ea holding 190-200 watts with 5 min recoveries. Even though ea effort was over 3x longer than Tuesday's ride from hell (6x5 min @ 235-245 watts), I faired much better. Could've been a result of my largest fan club to date cheering me on. Ok, not exactly fans/cheering, but when 9 deer show up munching grass a few yards away and there's not another human in sight, you take liberties.
As I've said before, Tues & Weds are crushers where sets are relatively short but very intense. Thurs & Fri, workouts are longer and efforts are slightly below threshold. Sat & Sun are really long and meant to build endurance.
I have 2 more weeks of training before I begin my first taper leading up to the 1/2 Ironman upstate NY on 7/17. The calm before the storm.
Tonight, as promised, I'll bang out Ab Ripper X and Shoulders & Arms from P90X.
As I've said before, Tues & Weds are crushers where sets are relatively short but very intense. Thurs & Fri, workouts are longer and efforts are slightly below threshold. Sat & Sun are really long and meant to build endurance.
I have 2 more weeks of training before I begin my first taper leading up to the 1/2 Ironman upstate NY on 7/17. The calm before the storm.
Tonight, as promised, I'll bang out Ab Ripper X and Shoulders & Arms from P90X.
Wednesday, June 22, 2011
The Dream-Day 62
Last night's Core Synergistics workout was abysmal. I was toast from the morning swim and bike. All I wanted to do was go to bed (at 6pm). Clearly too much in 1 day. I'll move my resistance workouts to my "rest" day and Thurs where I only have to bike.
After CS, my daughter had some friends over to swim. Woosy as I was, my anal retentive side was unrelenting in its pursuit of having me vacuum the pool and blow off the surrounding deck. Anal Retentive 1 - Coma 0.
This morning, I had a challenging run workout 5x1 mi on 7:50-8:20 pace with 1 min jogging between sets. Total: 5.84 mi.
Set 1: 7:51
Set 2: 7:49
Set 3: 8:09
Set 4: 8:17
Set 5: 8:20
After ea run (and bike), I upload data into a program called Training Peaks. It has a calendar that coach Joe uses to plan my workouts, has a food log, and various pods that measure various metrics.
So, according to my schedule, I'm in the pool tonight at the college. They're thinking of moving me into a faster lane. Not exactly what I had in mind.
After CS, my daughter had some friends over to swim. Woosy as I was, my anal retentive side was unrelenting in its pursuit of having me vacuum the pool and blow off the surrounding deck. Anal Retentive 1 - Coma 0.
This morning, I had a challenging run workout 5x1 mi on 7:50-8:20 pace with 1 min jogging between sets. Total: 5.84 mi.
Set 1: 7:51
Set 2: 7:49
Set 3: 8:09
Set 4: 8:17
Set 5: 8:20
After ea run (and bike), I upload data into a program called Training Peaks. It has a calendar that coach Joe uses to plan my workouts, has a food log, and various pods that measure various metrics.
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| Today's run data. Set 2 highlighted in blue. The results to the right show pace, distance, speed, ... |
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| Training Peaks calendar for the week. The 3rd column from the left shows today's run followed by SCC (swim at Suffolk Comm College) |
Tuesday, June 21, 2011
The Dream-Day 61
Slept in 'til 4:30 (screw 4am). Legs still rocked from weekend training and Beachbody workouts in LA.
Did the zombie shuffle over to the espresso machine, fed the dog, let her out, then drove 30 min to do a 2 mi open water swim.
Hosed off, changed into my bike gear & saddled up 30 min later at Heckscher State Park for a grueling interval workout. Each of the 6 sets were only 5 min long, but they were at thigh blasting intensity. I had 5 min recoveries in between ea (thank G-d) and needed at least a minute until the lactic acid thankfully began to receed out of the useless things dangling from my waist.
Tonight, Core Synergistics from P90X. Yeah, that's a freakin' killer too. I'm predicting lights out by 8.
Did the zombie shuffle over to the espresso machine, fed the dog, let her out, then drove 30 min to do a 2 mi open water swim.
Hosed off, changed into my bike gear & saddled up 30 min later at Heckscher State Park for a grueling interval workout. Each of the 6 sets were only 5 min long, but they were at thigh blasting intensity. I had 5 min recoveries in between ea (thank G-d) and needed at least a minute until the lactic acid thankfully began to receed out of the useless things dangling from my waist.
Tonight, Core Synergistics from P90X. Yeah, that's a freakin' killer too. I'm predicting lights out by 8.
Monday, June 20, 2011
The Dream-Day 60
Man, what a crazy and inspiring last few days.
Headed out to LA for the annual Beachbody Summit. I cannot describe how incredible it was. I am so grateful to be involved with a company that is comprised of really cool people that are changing lives, our country, and the world. Goes far beyond people doing P90X, losing weight, and getting ripped. It's all about helping others live happy, healthy, and fulfilling lives. No better feeling when you can impact someone's life like that.
I didn't realize just how socially conscious they are with worldwide efforts like RainCatcher where they jumped in to help bring rainwater harvesting systems to twelve schools in Kenya/Uganda and to 150,000 people, Doctors Without Borders, International Justice Mission, etc.
I wish everyone could catch even a glimpse of what I was so fortunate to take part in over the last 4 days.
That said, the training or "paining" continued, but in ways I wasn't anticipating.
Friday, June 17th
6am: Ran 6 mi through the streets of downtown LA.
12pm: Took a taxi to USC and swam for an hour. First time in a 50 meter pool.
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1:30pm: Couldn't find a cab back to the hotel. Starting walking and, after a mi & super ravenous, stumbled upon this burrito shack. Good thing. I had thoughts on gnawing on my forearm. One carne asada burrito with the works please.
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7am: Super workout outside with 3,000 people & all the Beachbody celeb trainers (Tony Horton, Shaun T, Leandro Carvalho, Brett Hoebel, etc.) for 1 1/2 hrs.
11:30am: Took Joe Wojcik back to USC for a 1:15 min swim. Banged out 2,700 meters (Joe did a paultry 4,000). Pissed.
1:30pm: Made Joe stop at Chanos for Round 2.
Headed out to LA for the annual Beachbody Summit. I cannot describe how incredible it was. I am so grateful to be involved with a company that is comprised of really cool people that are changing lives, our country, and the world. Goes far beyond people doing P90X, losing weight, and getting ripped. It's all about helping others live happy, healthy, and fulfilling lives. No better feeling when you can impact someone's life like that.
I didn't realize just how socially conscious they are with worldwide efforts like RainCatcher where they jumped in to help bring rainwater harvesting systems to twelve schools in Kenya/Uganda and to 150,000 people, Doctors Without Borders, International Justice Mission, etc.
I wish everyone could catch even a glimpse of what I was so fortunate to take part in over the last 4 days.
That said, the training or "paining" continued, but in ways I wasn't anticipating.
Friday, June 17th
6am: Ran 6 mi through the streets of downtown LA.
12pm: Took a taxi to USC and swam for an hour. First time in a 50 meter pool.
5:30pm: Shaun T Insanity/Asylum workout for 1 hr. Holy craaaaaaaaaap!!
Saturday, June 18th
5:30am: Woke up and gimped to get an espresso in the hotel lobby.7am: Super workout outside with 3,000 people & all the Beachbody celeb trainers (Tony Horton, Shaun T, Leandro Carvalho, Brett Hoebel, etc.) for 1 1/2 hrs.
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| The "alien" (in black) with Gail & Shane at the Super Workout. |
1:30pm: Made Joe stop at Chanos for Round 2.
Sunday, June 19th
6:15am: Woke up & crawled to get an espresso in the hotel lobby.
6:40am: Met Joe Wojcik & drove to Santa Monica to "run" for 70 min. Workout was supposed to be at an easy 9 min pace. Forgot I was in the presence of an alien. A-hole started off with an 8:05 mi and we finished the last 2 at 7:35s. I told him I was removing him from my contact list & didn't want to ever see him again.
1:45pm: Met Steve Edwards (fitness advisor for Beachbody). Had to thank him for responding to a message I had posted on the Beachbody website on a topic having nothing to do with Beachbody. The dude answered me in 3 hrs. Still can't get over it.
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| Steve Edwards |
2pm: Off to the airport, but not before making my cabbie stop for Round 3 at Chanos. Yes, they were that good.
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| Still wondering how I avoided being in one of these. |
Wednesday, June 15, 2011
The Dream-Day 59
Set a new personal record last night. Unconscious from 7:30pm until I got up at 5am for a dose of P90X's Ab Ripper X followed by a moderate 2 hr bike ride covering 37 miles. I bailed on Heckscher and the mildly upset deer and hit my old route along the Long Island Expressway service road. Almost forgot how much fun it was to dodge the assholish (is that a word?) commuters. I call them the people that are in a rush to die.
Tonight, swim training and then lights out by 9:30. Getting up at 4 to run and then off to the airport to catch an early flight to LA for the annual Beachbody Summit. For those of you that haven't checked out the front of this blog, I'm a Coach for Beachbody, the maker of P90X, Insanity, TurboFire, etc. While I'm there, I'll be hooking up with my pal Joe Wojick from Idaho and fellow Coach, Wendy Mader (2008 woman's amateur Kona Ironman winner), to train and pick their brains on everything IM. Should be a blast.
Tonight, swim training and then lights out by 9:30. Getting up at 4 to run and then off to the airport to catch an early flight to LA for the annual Beachbody Summit. For those of you that haven't checked out the front of this blog, I'm a Coach for Beachbody, the maker of P90X, Insanity, TurboFire, etc. While I'm there, I'll be hooking up with my pal Joe Wojick from Idaho and fellow Coach, Wendy Mader (2008 woman's amateur Kona Ironman winner), to train and pick their brains on everything IM. Should be a blast.
Tuesday, June 14, 2011
The Dream-Day 58
After swim training on Sunday, I ran with Dominique which totally crushed me for 2 days. We hammered hill after hill at a 9:05 pace for 9.3 miles climbing a total of 2,000 feet and my quads have been yelling at me ever since.
After a much needed off day, I was up at 4:45am today and in the drink at 6 for a 3,000 meter open water swim. Interestingly, every time I go the water gets rougher which is exactly what I want. I'm actually looking forward to training in some extreme surf just in case it's that way on 11/5. I'm a far cry from my wuss out of a few weeks ago.
I changed quickly, and with bike and gear already in the car, drove 20 minutes to ride in Heckscher State Park. Saw my pals again (2 deer). Must've pissed them off because they bolted into the woods after I said good morning. Skies were fugly, but sparred me the dousing I deserved having forgotten my rain gear. I started off the 5x8 min @ 220 watts (8-9 out of 10 effort) somewhat sluggishly, but rallied for a 225 and 232 average on the last 2 sets. Best so far.
Guess this training stuff works.
After a much needed off day, I was up at 4:45am today and in the drink at 6 for a 3,000 meter open water swim. Interestingly, every time I go the water gets rougher which is exactly what I want. I'm actually looking forward to training in some extreme surf just in case it's that way on 11/5. I'm a far cry from my wuss out of a few weeks ago.
I changed quickly, and with bike and gear already in the car, drove 20 minutes to ride in Heckscher State Park. Saw my pals again (2 deer). Must've pissed them off because they bolted into the woods after I said good morning. Skies were fugly, but sparred me the dousing I deserved having forgotten my rain gear. I started off the 5x8 min @ 220 watts (8-9 out of 10 effort) somewhat sluggishly, but rallied for a 225 and 232 average on the last 2 sets. Best so far.
Guess this training stuff works.
Sunday, June 12, 2011
The Dream-Day 57
Yesterday's Tour de Cure ride for diabetes was a perfect track for an endurance ride. 56 miles over flat terrain with a crap load of wind. Skies threatened rain but remained kind. My wing man, Rob, and I set out with 700 riders, but it didn't take long before we ditched everyone. After all, this was a workout.
This morning, it was back in the pool at 7am for some intense training over 2,100 yards.
At 9:30, I have a date with Dominique (another Tri freak) to run 85 min mixing in some hill work at a comfortable yet challenging pace.
I'm predicting passing out with some occasional drooling this afternoon. Not necessarily in that order.
This morning, it was back in the pool at 7am for some intense training over 2,100 yards.
At 9:30, I have a date with Dominique (another Tri freak) to run 85 min mixing in some hill work at a comfortable yet challenging pace.
I'm predicting passing out with some occasional drooling this afternoon. Not necessarily in that order.
Friday, June 10, 2011
The Dream-Day 56
Last night, I almost bailed on doing back and biceps, but I promised myself I wouldn't skip 1 workout. So, even though it wasn't the best effort, I did the best I could. That, my friends, is the ticket. Perfect time to remind you of one of my favorite quotes, "Struggle is a whole lot less painful than regret". So true.
Today, I worked abs and then went for my 60 min run of which 35 mins had to be at 8:20-8:50 pace. I started off like a snail but by min 10 I was ready. I've determined the first 10-20 mins of each swim, bike, and run basically suck. It was pretty warm and I stocked my Nathan running belt with 2 10 ounce bottles. I'm unclear on the theory of hydration over specific distances and specific temperatures, humidity, etc. So, I tested my own unproven theory of building resistance and thermo regulation by not having anything. Not sure if that was the right move and I plan to reach out to the Beachbody folks, my Coach, and others to dial this in. No question, the endurance events will demand spot on nutrition and hydration.
Tonight, I'm back in the pool. Endurance is creeping forward.
Tomorrow, I travel to Riverhead, Long Island for the Tour de Cure - a bike ride to raise money for diabetes. They're calling for rain. Should make the 55 miles interesting.
Today, I worked abs and then went for my 60 min run of which 35 mins had to be at 8:20-8:50 pace. I started off like a snail but by min 10 I was ready. I've determined the first 10-20 mins of each swim, bike, and run basically suck. It was pretty warm and I stocked my Nathan running belt with 2 10 ounce bottles. I'm unclear on the theory of hydration over specific distances and specific temperatures, humidity, etc. So, I tested my own unproven theory of building resistance and thermo regulation by not having anything. Not sure if that was the right move and I plan to reach out to the Beachbody folks, my Coach, and others to dial this in. No question, the endurance events will demand spot on nutrition and hydration.
Tonight, I'm back in the pool. Endurance is creeping forward.
Tomorrow, I travel to Riverhead, Long Island for the Tour de Cure - a bike ride to raise money for diabetes. They're calling for rain. Should make the 55 miles interesting.
Thursday, June 9, 2011
The Dream-Day 55
Think I screwed myself. Coach saw my run time at the sprint tri and told me I've been sand-bagging him with my training runs. He's vowed to make me pay. I told him prior runs were at strong efforts, but when the competitive juices start bubbling I can't really be held responsible. No sale on that lame-o explanation.
Now, I'm focusing on 1/2 IM in Geneva, NY 7/17. Totally different animal than the sprint.
Tuesday, I did 3 workouts. Met the gang at 6am for an open water swim of 3,000 meters (1.86 miles). Left them at 8am and darted to Heckscher State Park to bike 5 sets 8 mins each pushing 220 watts. I give that a 9-9.5 out of 10 on the Rate of Perceived Exertion scale. Then, around 6, did a chest, shoulder, and tricep workout. Made it to 10pm before passing out.
Wednesday, slept in until 5:50, then did Ab Ripper from P90X and ran. Coach increased my pace to 7:50-8:20 for 4 x 1 mile with 1 min jogging in between. Felt guilty about the sand-bagging so I gave him 7:40s. Swim training at the college at 7pm for a threshold workout totalling 1.2 miles.
Today, 5am wake up and then off for another ride at Heckscher for 3 x 20 min at 200 watts (8 out of 10 RPE). Beautiful morning. Awesome sunrise. All alone except for two pals I see every time I'm there early. Here's one.
Now, I'm focusing on 1/2 IM in Geneva, NY 7/17. Totally different animal than the sprint.
Tuesday, I did 3 workouts. Met the gang at 6am for an open water swim of 3,000 meters (1.86 miles). Left them at 8am and darted to Heckscher State Park to bike 5 sets 8 mins each pushing 220 watts. I give that a 9-9.5 out of 10 on the Rate of Perceived Exertion scale. Then, around 6, did a chest, shoulder, and tricep workout. Made it to 10pm before passing out.
Wednesday, slept in until 5:50, then did Ab Ripper from P90X and ran. Coach increased my pace to 7:50-8:20 for 4 x 1 mile with 1 min jogging in between. Felt guilty about the sand-bagging so I gave him 7:40s. Swim training at the college at 7pm for a threshold workout totalling 1.2 miles.
Today, 5am wake up and then off for another ride at Heckscher for 3 x 20 min at 200 watts (8 out of 10 RPE). Beautiful morning. Awesome sunrise. All alone except for two pals I see every time I'm there early. Here's one.
Sunday, June 5, 2011
The Dream-Day 54
...or, better known as, Triathlon 1 of 5. This was a sprint (750 meter swim, 11 mile bike, 3.1 mile run). Nutrition and strict adherence to pacing aren't critical in short events. So, Coach gave me the latitude to drop the hammer if I was up for it.
Got up at 4am and arrived at the marina in East Islip, NY at 5. It was pitch black and 54 degrees upon arrival. Made my way over to the transition area, found and racked my bike, and laid the rest of my stuff out in the narrow space allotted. Of course, being super anal, my layout was test driven at home last night. Bike shoes with 1 sock sticking out of each...check. To the left, water bottle (to rinse salt water off face) and hand towel (to wipe face and feet)...check. Just behind, running shoes real loose...check. In back, mesh wetsuit bag...check. On the bike, helmet upside down on aerobars with sunglasses and Garmin watch inside...check. After setting up everything, I collected my timing chip that they use to keep track of you as if you were under house arrest, and then got my number and age Henna tattooed.
Went back to transition area to warm up, stretch, spray myself with Pam cooking oil (I heard the sharks they just spotted off shore a few days ago love that stuff), put on my wetsuit, headed to the shore to check out the swim course, and swam about 5 minutes to relax.
There were 4 waves of athletes broken up by sex and age. My group of 170 went 3rd. It was my first time in the open water with so many people, but it was pretty benign. I was all geared up for a steel cage match that, thankfully, never came.
I exited the bay fine, peeled down my wetsuit while running towards the transition area, had a crappy transition to the bike, and peeled out. The bike ride was uneventful. In other words, I didn't crash and get mangled. I was pleased to get out of my shoes while still riding towards the dismount area and ran in my socks (much easier than bike shoes) back to the transition area.
I located my spot easily (I had scarfed the very end of the rack), re-racked my bike with the shoes still clipped to the pedals, slipped on my running shoes, and ran out of the transition to the run course. Coach told me to go for 8:30-8:45 pace. I gave him the mind bird and ran a 7:28 average pace and a 6:44 last mile. Not too bad for a non-running "old guy" (see 5/29 blog from Phish concert for the reference).
Here are my stats.
76th out of 542 (9th out of 61 in my age group)
Swim: 11:55 (134th fastest)
T1 (transition 1) 3:40 (slow, but I had to apply gel)
Bike: 33:04 (53rd fastest)
T2 1:41 (really slow, but saw a pair of jeans I just had to have)
Run: 23:08 (115th fastest)
Total: 1:13:25
Got up at 4am and arrived at the marina in East Islip, NY at 5. It was pitch black and 54 degrees upon arrival. Made my way over to the transition area, found and racked my bike, and laid the rest of my stuff out in the narrow space allotted. Of course, being super anal, my layout was test driven at home last night. Bike shoes with 1 sock sticking out of each...check. To the left, water bottle (to rinse salt water off face) and hand towel (to wipe face and feet)...check. Just behind, running shoes real loose...check. In back, mesh wetsuit bag...check. On the bike, helmet upside down on aerobars with sunglasses and Garmin watch inside...check. After setting up everything, I collected my timing chip that they use to keep track of you as if you were under house arrest, and then got my number and age Henna tattooed.
Went back to transition area to warm up, stretch, spray myself with Pam cooking oil (I heard the sharks they just spotted off shore a few days ago love that stuff), put on my wetsuit, headed to the shore to check out the swim course, and swam about 5 minutes to relax.
There were 4 waves of athletes broken up by sex and age. My group of 170 went 3rd. It was my first time in the open water with so many people, but it was pretty benign. I was all geared up for a steel cage match that, thankfully, never came.
I exited the bay fine, peeled down my wetsuit while running towards the transition area, had a crappy transition to the bike, and peeled out. The bike ride was uneventful. In other words, I didn't crash and get mangled. I was pleased to get out of my shoes while still riding towards the dismount area and ran in my socks (much easier than bike shoes) back to the transition area.
I located my spot easily (I had scarfed the very end of the rack), re-racked my bike with the shoes still clipped to the pedals, slipped on my running shoes, and ran out of the transition to the run course. Coach told me to go for 8:30-8:45 pace. I gave him the mind bird and ran a 7:28 average pace and a 6:44 last mile. Not too bad for a non-running "old guy" (see 5/29 blog from Phish concert for the reference).
Here are my stats.
76th out of 542 (9th out of 61 in my age group)
Swim: 11:55 (134th fastest)
T1 (transition 1) 3:40 (slow, but I had to apply gel)
Bike: 33:04 (53rd fastest)
T2 1:41 (really slow, but saw a pair of jeans I just had to have)
Run: 23:08 (115th fastest)
Total: 1:13:25
Friday, June 3, 2011
The Dream-Day 53
Game on! Just lock & loaded my race schedule leading up to the full IM. Had to beg/cajole/pay extra to get into some of these events. NYC was sold out months ago. I got ya sold out right 'eeeer.
The madness starts this Sunday!
6/5: Islip, NY - Great South Bay Sprint Triathlon (.47 mi swim, 11 mi bike, 3.1 mi run)
7/17: Geneva, NY - Musselman 1/2 Ironman (1.2 mi swim, 56 mile bike, 13.1 mi run)
8/7: NYC - NYC Olympic Triathlon (.93 mi swim, 24.9 mi bike, 6.2 mi run)
9/11: Westchester, NY - Westchester Toughman 1/2 Ironman (1.2 mi swim, 56 mile bike, 13.1 mi run)
11/5: The Dream
I told a vendor/friend of mine about this the other day. His response (ewww).
The madness starts this Sunday!
6/5: Islip, NY - Great South Bay Sprint Triathlon (.47 mi swim, 11 mi bike, 3.1 mi run)
7/17: Geneva, NY - Musselman 1/2 Ironman (1.2 mi swim, 56 mile bike, 13.1 mi run)
8/7: NYC - NYC Olympic Triathlon (.93 mi swim, 24.9 mi bike, 6.2 mi run)
9/11: Westchester, NY - Westchester Toughman 1/2 Ironman (1.2 mi swim, 56 mile bike, 13.1 mi run)
11/5: The Dream
I told a vendor/friend of mine about this the other day. His response (ewww).
"Don't forget to bring some of your Salk HealthDri panties for when you need to take a piss or shit in the middle of your run or bike ride, or you can call Larry and have him send you a full sample set so you can try them all and see which one works the best for your fat ass!!!"
Thursday, June 2, 2011
The Dream-Day 52
Good week of training thus far. Tuesday was a hellacious bike ride on my trainer where I re-enacted the now famous chalk outline pose from last week. Yesterday, I did 7 quick 1/2 mile run intervals where each effort was followed by a light jog. Today, left my place at 5:30am and joined several other crazies for a 6:30am open water swim.
The course was set up in a large rectangle 100 meters x 150 meters. We swim independently and did as much or as little as we wanted. Yours truly came out last (I know, shocking). Actually, they were collecting the buoys when I was 1/2 way into lap #6. F'ers. Anyway, my goals was to do 2,000 meters and I did 2,700 meters (1.7 miles). This afternoon, I owe a bike ride and a chest and back workout.
A few pics from this morning.
The course was set up in a large rectangle 100 meters x 150 meters. We swim independently and did as much or as little as we wanted. Yours truly came out last (I know, shocking). Actually, they were collecting the buoys when I was 1/2 way into lap #6. F'ers. Anyway, my goals was to do 2,000 meters and I did 2,700 meters (1.7 miles). This afternoon, I owe a bike ride and a chest and back workout.
A few pics from this morning.
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| Some of my fellow Tri nut jobs about to do battle. |
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| Damian doing his best impersonation of Jaws. |
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| Dominique getting educated on the all-knowing weather rock. |
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| Coach Joe on 3 hours of sleep. |
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| Post swim. I know, it's hard not to get fixated on the gay Tri top or the crooked googles. |
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