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.
Tuesday, June 14, 2011
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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