Saturday, October 31, 2009


swim/ 400wu, 200TT (2:53), then I did 1000 yards, going hard for 100 then recovery for 100 (5 sets, no rest), 200 cd

bike/run 45:00 bike, 15:00 run, indoor. 131bpm, 740cals

Very happy with the 2:53. I was hoping to be under 3:00 for this. Was my first timed 200 EVER, so I had no idea of how to work the strategy of it all. I ended up just going, kinda feeling it out, and finishing strong. Overall, not bad. Next time, goal is 2:50, but I'm thinking by the time I get back from vacation, we'll be up to 300's as time trials. Bring it on!


Thursday, October 29, 2009

10/29 swim only tri class

Swim, (3) 500's then (3) 50's.

did the first 500 as a warmup/steady swim, 2:00 rest, then the 2nd 500 I did the first 200 hard, then recovered on a 100, then did another 200 hard. //2:00 rest// For the third 500 I did 300 steady, then the last 200 hard. I followed this with (3) intense, all out 50's. I was happy, since my last 50 I clocked @33 seconds.

Wednesday, October 28, 2009


bike. (indoor), 1:00:09, 21.49 miles, 126bpm, 154watts (433max)

Tuesday, October 27, 2009


run (treadmill) 10:00wu, 45:00 @6mph, 5:00cd / 5.12 miles, 131bpm, 773 cals

Monday, October 26, 2009


Easy, 1 spin, indoors, 40:00 @ 114avg bpm. Watched Sportscenter, got caught up on scores from yesterday. Bring on the Yanks.

Go Phils.

Sunday, October 25, 2009

10/25 the weather forecast was calling for sunny and 62. It should come as no surprise to anyone that I really don't like to ride when its cold outside. Yeah, they say the high was 62, but I would be riding at 9am. It was probably a little over 50 when I rolled out.

Immediately, I felt a chill on my legs. I was wearing tights, but it felt like the wind was blowing through them. Yes, wind. The wind would turn out to be brutal on this ride. The whole time I was riding, the wind seemed to be in my face. I would check the flags at schools, post offices, etc...and they were always blowing in a different direction. It was only for about 10 mins that I felt I had a really nice tailwind. The rest of the time, I was battling.

There is also the issue of the crap in the road from storms, etc. Leaves and branches, wet and dry, puddles, potholes...all of the above. Sure does seem like I'm complaining a lot, huh?

Anyway, it was worth it, because eventually I got to the lake up there. Nice, nice view.

BIKE, 1:41:00, 30.65 miles, 17.0 avg, 120 bpm, 1510cals

Saturday, October 24, 2009


Up early this morning, since I was scheduled to work. Decided a run on the treadmill would be the best for today.

Forgot to bring my ipod down with me, so I hit up the ON DEMAND and started watching 21 from Encore. I saw it before, so it wasn't hard to turn off after about 35-40 mins. Helped get me through. I ended up walking for the first 10 (usual warmup), then I ran for the next 35, which is becoming easier and easier for me.

I've been thinking about doing a 10k sometime at the end of November or early December, kinda just to use as a training run/test. I put a call in to a friend of mine, and we're gonna try to work something out between the two of us...and sign up for something. He's a lot stronger of a runner than I am, but said he's willing to go slow to help me out. Really, I think it depends on how much running I do on vacation. If I stick to my plan, and get some runs in, I hope to not lose too much of what I've built up. I don't want to go down there and eat crappy, not exercise, etc...because that will set me back. I'm building up both cardio and discipline by waking up, exercising, eating (somewhat) right...I don't want to fall into bad habits.

treadmill 45:00, (10:00 wu, 35:00 run), 3.7 miles, 122bpm, 511 cals

Thursday, October 22, 2009


I'm scheduled off today, since I have to work Saturday. Yes, this sucks for a bunch of reasons. First, I hate working Saturdays for "straight" time. Its one thing to give up your Saturday for OT, but on straight time, it sucks. Second, I have to miss my tri class...which also means I will miss the TT in the 200 free. This particular weekend sucks even more, since I was scheduled LAST Saturday (200 TT #1) as well.

I'm going to miss tri class tonight as well, since I'm going to see the movie about the Leadville 100 mountain bike race from this past August. I decided early in the day that I was going to head down to Rowan to get a swim workout in, sometime around 12. The pool is closed from 9-12 on weekday mornings, so 12 would be the earliest that I could get there.

The swim was good, and I did the same workout that I'd do if I were heading to class tonight. Ran into a guy I know, but haven't seen in a while, and shot the breeze with him for a little bit.

SWIM, 200wu, broken 1650, 200cd

Wednesday, October 21, 2009


Put the knickers on for an indoor spin on the PT-300 tonight. Rode a nice easy spin while watching the first few innings of the Phillies-Dodgers LCS game. (potential clincher for Phils).

Nice ride, had a good sweat.

BIKE (indoor), 22.42 miles, 1:00:00, 119bpm, 142 watts (276 max)


So, it's mid-October...The Phils are still in it, the temps are getting cooler, and it's been about a month and a half of tri-class training. I'd like to think I'm doing ok, although since I really have no idea what to expect with IRONMAN training...who knows? The swim workouts seem to be going well for me, as I've been hanging in there with the rest of the class with interval work. I've been really focusing on listening to every instruction Nick has been giving, and I think it's paying off. My swim cardio has been getting better weekly, and I have been making improvements in my TT times in the pool. As far as running goes, I'm lucky to have a group of people who are very strict in their training for this Half Iron event that's coming up (Beach to Battleship, in NC) on November 7. SO, when Tuesdays roll around, they HAVE to do a 50 min run, and it's been very easy for me to tag along and push myself there. My runs on my own could probably be a bit longer, but I'm really looking at these next 2 months as base training, in preparation for what i will HAVE to do in January.

My weight loss goals have been a little off...although its hard to tell, since I feel slimmer than before, and my upper body has changed a little from swimming (I feel the burn after every swim workout. Feels like I've lifted arms, chest, and shoulders on the same night.) I will continue to push, continue to do what I've been doing.

I've remained focused on the big picture. When a run sucks, or I feel shitty on the bike, I'm kinda pushing through, and really just remembering that its all hopefully going to pay off in the long run. It has definitely given me a new respect for all the people I saw finish at Lake Placid 2009. It just makes you realize that their race was not a one day event. There is so much that leads up to it.

As Bryan told me last week, I'm just at "the beginning of the journey". I know theres a long way to go, but I'm very excited about it, and I can't wait to get more into it.

I'm going to try to get better at writing things out, and taking more pics. I have a bit of training blog envy, since I've seen some REALLY cool ones lately.

Peace. Go Phils.

Tuesday, October 20, 2009

10/20 tri class

swim, 300wu, "pyramid" to 200, (4 25's, 2 50's, 2 100's, 1 200, 2 100's, 2 50's, 4 25's), 300 cd
run, 4 miles, 44:00 , 132bpm, 601cals

Monday, October 19, 2009


run, 45:00, 131bpm, 486cals

Sunday, October 18, 2009


Swim, 200wu, (3) 500's, 200cd

Thursday, October 15, 2009

10/15 tri class

Swim,200wu, broken 1650, 200cd
Bike 10:00, run 10:00, bike 10:00, run 10:00 (cut last 10run a little short)


Bike, 45:00, zone 1. Headache. Watched Glee, again. Shhh.

Tuesday, October 13, 2009

10/13 tri class

Swim, 300wu, (4) broken 300's, 300cd
Run (inside on track),35:00,151bpm,574 cals

Monday, October 12, 2009


bike (indoor), 1:00:00, 21.18 miles, 126bpm, 164watts (322 max watts)

Avg watts higher than usual, due to doing intervals during commercials of Phillies-Rockies game. Consistently working at around 250-275 for full commercial breaks.

Sunday, October 11, 2009


bike 45:00 (16.04 miles, some intervals, hr 121bpm, 140 watts. max 349)
run 45:00 (40 run, 5 wu/cd, 3.6 miles, 133bpm)

1:30:00, 1148 cals

Saturday, October 10, 2009

10/10 tri class

Left after swim, since today is Shanes birthday parties. Felt good in the 100TT(1:13,3 seconds faster than last week) but afterwards was burping up my breakfast during the broken 200's.

Swim, 200wu,300 drills,100TT(1:13),(5) broken 200's(100,then 2 50's), 200cd

Thursday, October 8, 2009

tri class 10/8

Swim, 200wu,broken 1650,200cd

Bike 10:00,run10:00,bike 10:00,run 10:00

Nice workout. Felt great in pool. Nick not at class, he's getting surgery on his ankle tomorrow in NYC. Saturday, 100TT in pool.

Wednesday, October 7, 2009


bike (indoor, PM), 1:00:00, 21.07 miles, 119bpm, 146avg watts(331max)

Watched glee while on the trainer, which may or may not be like singing Lady Gaga songs in the pool. It actually was pretty good. Funny.


I just created a bookmark to this from my blackberry. Just testing it out.

10/6, tri class

Tri class- swim, 200wu, (5) broken 300's, 200 cd.
run, 52:00 (w/Rich), about 4.5 miles, 821cals, 139 bpm

Found out Brian likes Lady Gaga songs.
Rich was wearing the CRAZIEST running tights ever.

Monday, October 5, 2009


bike (indoor), 1:00:00, 21.46 miles, 119 bpm, 147 avg watts, 374 max watts

Sunday, October 4, 2009

10/3 tri class

swim- 200 wu, 300 drills, 100 tt (1:16), (4) broken 250's, 200 cd. *broken 250's = 100, (2)50's, then (2) 25's. repeat.
bike- 45:00
run- 30:00

Friday, October 2, 2009


treadmill, 35:00, run 20:00 to test knee. HR128, 415cals


tri class.
swim (200wu, broken 1650, 200cd) "broken 1650"=11 laps, then 10, then 9 etc. 30 second rest between.
bike 35:00