The Dream-Day 22

Might have to rename today's title "The Wuss-Day 1". It was raining this morning so I opted for the "dreadmill". Some tough guy, huh? Really, what do you expect from a Jewish kid from the suburbs who wasn't allowed to play football, ride a motorcycle, or go in the ocean until 7 mins after eating (who came up with 7 mins anyway?).

"Dreadmill" circa 2156. May resemble my form.

I didn't read anywhere that all this training would sap grey matter. I drove 15 mins to Golds to swim tonight, scored a spot right in front of the building, was all fired up and ready to go, but realized it just might be necessary to have what was in my gym bag that I left behind in the garage. So, after 30 mins back and forth (and a whole lot of huffing, puffing, and shaking of my head in disbelief) I returned for this mess.

Warm Up RPE (Rate of Perceived Exertion) 3 or less
4x50 yds
3x100 yds
2x150 yds
(800 yds)

Main Set I RPE 6-7; rest for 2 min after each effort
2x150 yds
1x200 yds
1x50 yds
(1100 yds)
DO THIS 2 TIMES

Main Set II
4x50 yds FAST; rest for 30 sec after each effort
(200 yds)

Total: 2,100 yds (1.2 miles)

The Dream-Day 21

Week 2 is underway. Back on the trainer this morning for 2-20 min sets holding 180-190 watts. This was a relatively hard effort. 180-190 watts translated to an avg speed of 21.4 mph and about 750 cals burned. Joe calls this the "bread & butter" workout as it is designed to simultaneously build power and increase the ability to sustain it over long stretches of time. "Burn & hurl" is more like it.

This afternoon, it's off to the gym for chest, shoulder, and tri work. Not sure when to break it to Joe that I'm incorporating strength training. Can't be looking like Sebastian Coe (Google him).

The Dream-Day 20

Wrapped up the weekend with a solid morning swim and late afternoon run. I had the pool dude, Shane (no, not my Shane) take pics and video at Gold's Islip (see below). I'll upload the vids for Joe to evaluate. I'm probably done training there as I'm migrating to Suffolk Community College's awesome facility to swim 3-4x/wk at night.

I brought my running gear to the last day of the dance competition (a 7 hour extravaganza), did my best impersonation of Superman (no phone booth available) after Madzo's 6th number, darted out and made it back in time to see her last performance.

Today's a rest day. What's with that?
 

Are the Betty's giving me the cold shoulder?

 

Ah, yah, cold shoulder confirmed.



Hope no birds got into the building (see mouth).



Duh, it's supposed to look effortless (or I just may be super slow).

 



The Dream-Day 20A

Couldn't resist. The real athlete in the family. When I grow up I want to be just like her.






Ok, the leg is sick, but the abs? WTF?



The Dream-Day 19

After hitting the gym for abs, back, and bi's I fueled up and rode for 1 1/2 hrs covering 25 miles. A pedestrian 17 mph pace, but lots of hills. Oh, and any time DOT wants to clean up the streets would be appreciated. It's like a freakin' mine field out there.

It was a day of firsts. First ride of the season outside; First time riding with aerobars (definitely takes getting used to); First time riding with headphones (music while riding = awesome). Easy Mom, I could still hear the cars.

More dance competition tonight and all day tomorrow. Madzo (my youngest) scored a Platinum for both solos (highest award) and won an individual award called "Legs For Days." Can you get a scholarship for that?

The Dream-Day 18

Yesterday's training was another bike/swim sandwich. The morning bike had me do 2x 175-195watts for 20min on the trainer. For you HR people out there, it had me on the high end of my aerobic threshold (~86% of max). I gave it an 18 out of 20 on the Borg Scale (see previous post).

Swam at 5pm. This is what Joe gave me to do. As you can see, it's not about winging it. Every workout has purpose.

W/U 4x50 easy then 2x100 easy
Main Set:
5x100 on :20 rest, build effort in each 100
1x50 easy
4x100 on :15 rest, start fast then settle into a comfortable effort.
1x50 easy
1x300 steady pace.
C/D 2x50 easy
1900 yds total: 1.1 miles

Today, I had it easy. Run only. Totalled about 3 mi between brisk walking and running.

Tonight starts dance comp for my little one. Harder to watch than any workout. Crossing my fingers there's no outfit malfunctions and/or any meltdowns.

The Dream-Day 17

Hit the gym this morning for abs, chest, shoulders, and tricep work and did my scheduled run tonight. My left shoe is giving me grief so I'll stop by Runner's Edge tomorrow for them to triage.

I keep adding to my collection of gear. Today's purchase...a water bottle belt with a pouch to hold my iPhone. I know, super "metro" but functional.

Tomorrow morning I'm back on the bike trainer and I'll swim in the afternoon. It would be nice if it didn't rain every day. Where am I, Seattle?