Monday, November 30, 2009


So, its Monday night. I'm supposed to be in the water right now, but my ear has been bothering me enough to do something about it. I called the doctor at 5:15 to ask about a possible appointment in the morning, but the receptionist said they could squeeze me in tonight if I "didn't mind waiting". Well, my first thought was that I must be in for a looong wait if they warned me like that. (Since most doctors usually make you wait long anyway...)

So, I'm sitting in the waiting room as I type this, and, yes, I'm "waiting". I got here at 7:15, and its now around 7:45 or so. Hopefully, my name will be called soon.

No swim, 0:00, 65 bpm, 0 cals

Saturday, November 28, 2009


Today was 400 time trial in the pool. While I felt a little under the weather when I woke up, I was happy with my first 400 time of 6:13. I feel I can improve on that next week, but was happy about it.

swim, 250 wu, 400TT (6:13), (4) broken 400's- (1)100, (2) 75's, (2) 50's, (2) 25's, then 200 cd. Total yardage= 2450

Friday, November 27, 2009


I should have taken more pictures from Turkey Trot.

I have to get better at that.

Thursday, November 26, 2009


Moorestown X/C Turkey Trot 5k with Roy. We have been planning a run together for a while, and the other day, my cousin Frannie mentioned a Turkey Trot to benefit the Moorestown XC team on her facebook, so I thought we'd give it a go. It was very wet and muddy, and thankfully I remembered to wear my old running shoes. I forgot to pass my revelation on to Roy, though, and his good shoes got pretty muddy. Sorry, Roy.

I'm so glad Roy was able to come with me. He's a much better runner than I am, but he vowed to stay with me and help me through. I think he could have done much better if I wasn't there pulling him back, but he was a trooper. I started out feeling pretty good, my heart rate elevated quickly, and then kind of evened out. When we hit the first mile at 8:45, I was pretty happy. My only goal for the day was to finish under 30:00, as many of my training runs are in the 10-11 minute/mile pace. I decided to push for time, just to see where I stand. Around midway through mile 2, I started to get tired. The trail was tight, and it was hard to pass anybody. I got "stuck" behind a guy, which gave me some time to ease off and get back into breathing right. I didn't have it in me to speed past him, but when it opened up again, we went past and got back on our pace. We hit the 2 mile mark at 18:00 on the dot. I tend to break things up in my mind, so immediately, I told myself I'm doing well, and that I'm 2/3 of the way done. We had to go "out" a little more, then made the turn and I could see where the finish was. I tried to keep things smooth and steady, and as we made our way onto the track, I was pretty happy to be near the finish. The clock on the scoreboard showed 27:30, so I knew we'd have to pick it up to get in under 28. We sped up, and hit the finish line just at 27:59. After exchanging a high-5, I gave myself a few minutes of deep breathing before we could talk. I thanked Roy for his help...and I continue to thank him even now.


Somehow lost my heart rate information, but I remember the mileage breakdown.

1- 8:45
2- 9:15
3- 9:30

Roy helped with pacing. I'm sure he could go faster, but today I'm thankful that he stuck by me and helped me through my first timed 5k in a LONG time.

Happy Thanksgiving everyone.

11/25 tri class

Swim, 200wu, broken 1650, 200cd

Left right after swim, since I'm doing the Turkey Trot tomorrow at 9:45am with Roy.

Tuesday, November 24, 2009


Run,27:25,149bpm,474 cals

Monday, November 23, 2009

11/23 tri class

Swim, 200wu, (6) broken 250's, cd


Sunday, November 22, 2009


Bike (OUTSIDE...37 degrees and windy @8am)..27.5 miles, 1:30:00, 137bpm, 1326 cals

Saturday, November 21, 2009

a rare completely random update

Mid-November, and I've been at it for a few months now. Trying to lay down a base for when the "real" training starts in January. I have been looking over some books with training programs in them...and hoping to incorporate what I've been doing with Nick into this training program. One book I've been looking at is called IRON FIT, by Don Fink. He has three different (30) week programs in there to choose from. The first is "competitive program"...umm, no. The second is "intermediate program", ummm...maybe. And the third is "just finish program"....sounds good. When I was looking them over, I thought the "just finish" was right up my alley. Now, after training for a bit...I think I might be able to handle intermediate. I might ask some people to look at them for me, and give me an honest opinion about where I stand.

So far, so good on the swim. I've been doing about 3 training sessions a week in the pool, with an average of about 2,000 yards. We've mostly been doing intervals, which at first, were super hard...but now they're becoming easier and easier. I'm trying to work on my stroke as much as I can, to become more efficient and use my long ass arms...but sometimes I get caught up in going all out during interval work...which leads to not focusing on stroke as much. I don't see this as a bad thing, since going all out produces a higher heart rate, and I need swim cardio just as much as I need swim endurance.

The bike is the bike. I ride, I like it... I've been doing lots of indoor stuff...well, mostly indoor stuff for the last couple of months. I'm such a puss when it comes to riding the road bike in cold weather. I'd rather be on the mountain bike any day once the weather dips under 60. (told you i'm a puss). So, indoor miles are ok, too. Can't coast, and since I got the PT-300, I can measure watts and HR there too. So, I've been focusing on some watts based intervals, and keeping tabs on the average watts afterwards. I thought about not including my warm up into those numbers, and maybe that is something I should do...since the warm up produces low watts, and kills the average. But, then again, its all time on the bike...and in Lake Placid, I'm sure there will be plenty of times when I'm just spinning and not pushing....just because.

Ahh, yes...the run. My least favorite by far. I'm trying though. I've been running about 3 times a week, and the longest runs are about an hour. 5-6 miles. I'm not the fastest runner, and I don't think I ever will be...and to be honest, my goal for the run in LP is to just finish. By that time, I expect to be pretty worn out, and any fitness that I've built in the run will be replaced by a will to finish. I really am not expecting my run fitness to carry me across that finish line. I will, however, keep working, and you never know, maybe I can surprise myself.

Its hard to not put goals on yourself, other than "just finish". I like to have time goals for each, and it seems doable, but I have NO IDEA what to expect. Maybe by July..but for now, the goal is to JUST FINISH...and to survive.

Thursday, November 19, 2009


swim, 200wu, broken 1650, 200 cd
run (inside), 35:00, 140bpm, 551cals

Wednesday, November 18, 2009


bike (indoor) 22.14 miles, 1:00:06, 128 bpm, 165 watts (299max)

5:00 wu, 17 intervals of 1:00 on @225 watts, with 1:00 rest @ 175 watts, 8:00 @200 watts, 5:00cd

Tuesday, November 17, 2009


pissed. running on treadmill, and heard this loud *CRACK*. I think the piece that is under the belt cracked, because afterwards there was a squeak and a lot of FLEX. I got off of it and rode the bike for 15 mins. Stopped early, so I can write an email to HORIZON FITNESS. Ugh. Headache.


Well, last week they informed me that tri class would be moved to Mon-Wed-Sat from Tues-Thurs-Sat. It kind of messes up the flow of things in my house, since Nicole has swim Mon-Wed, and the routine was that i was taking her to swim on the days that I didn't have my class. Oh well, we must adapt.

Tonights swim was another tough one. I think Nick likes these 300's split up like this. First a 300, then (2) 150's, then (3) 100's, then (4) 75's, then (6) 50's, then (12) 25's. Its a very tough workout, especially when theres less than 10 seconds rest on those 25's. Feeling great in the water, though.

Tonight was the first time i got a big mouthful of chlorinated water in a while, though. I went to class on an empty stomach, and the water didn't sit so well with me. Ended up deciding to leave after the swim to get home and get something to eat. No big.

Swim, 200wu, (6) broken 300's, 100cd

Sunday, November 15, 2009


bike (indoor), 1:05:01, 23.44 miles, 120 bpm, 146 watts (315 max)

easy ride. 1o min warmup, 5 min cool down. watched eagles-san diego during. spent the most part of the ride at around 175 watts and 125-135 bpm.

11/14 tri class, with 300 TT in pool

This was going to be my first timed 300. My endurance for this stuff has been really improving since I first started. And I thought I was OK at the beginning of training. I mean, I could muscle through things, but now I feel like I'm really getting BETTER at it. These intervals have gone from being TOUGH, to almost tolerable, to actually kind of enjoyable. I love to push as hard as I can, especially during the final set. That being said, I was still a little nervous about doing a timed 300. My 200 time was 2:53, so when I was setting my goal for the 300, I had to consider that the third 100 would probably be a little slower than the first 2. I figured I'd be around 4:30, but set my goal at 4:45 since I didn't know what to expect.

I started out pretty hard on the first 50, then settled in for about 150 just cruising...I started to feel the burn at about the 225 mark, and when I hit the wall for the last 50, I decided to just go all out, knowing that I only had about 30-35 seconds to go. I ended up swimming a 4:30 on the dot, so my prediction was right on...and, of course, my goal was met.

Swim 500 wu, 200 drills, 300TT (4:30), (5) broken 300's (2 150's, 3 100's, 4 75's, 6 50's, 12 25's)
200 cd (This was probably my longest and hardest swim workout to date. After the all out 300, those intervals were TOUGH.)

run 15:00, just to get the legs moving.

Thursday, November 12, 2009

11/12 tri class

Swim, 200wu, (6) broken 300's
It went like this: (1) 300, (2) 150's, (3) 100's, (4) 75's, (6) 50's, (12) 25's. All out for each, with about 20 second to one minute rest between. Tough workout. Sore arms.

Followed that with about a 30 minute spin session. Nothing strenuous.

300 time trial on the pool on saturday.

Wednesday, November 11, 2009


Tired, tired legs tonight. Just put some spin in, while watching a movie called SMART PEOPLE. It was pretty good...kinda slow, which didn't really do anything to motivate me. Probably better to stay zone 1 today anyway.

easy bike (indoor), zone 1, 1:00:03, 21.68 miles, 121 bpm, 123 watts


Tuesday, November 10, 2009

11/10 tri class

First class since back from vacation. Went very hard during pool workout. Felt strong, and maintained intensity throughout workout.

Swim, 300wu, (2) broken 300's (100, 2 50's, 4 25's), a straight 300, then 2 more broken 300's. 300 cd

Run (outside), around 4 miles, 43:23, 143bpm, 673 cals

Monday, November 9, 2009


bike, (indoor) 1:00:02, 22.48 miles, 124 bpm, 145watts (687 max watts)

Sunday, November 8, 2009


Came back from Disney yesterday. I guess I should be happy that I got 2 workouts in during the week. The other days were too busy to sneak in a workout, plus I was spent from long days at the park.

bike (indoor), 1:00:00, 22.09 miles, 134bpm, 152 watts

Thursday, November 5, 2009

vacation workout

@the Beach Club in Disney:

Bike (indoor, LifeCycle "hill" workout, Level 12) 45:00.

Run (treadmill), 45:00, 4.21 miles

1:30:00, 125bpm, 1154cals

I *HATE* looking at myself in the mirror while doing the treadmill. Very bad for self image. I have a lot of work to do.

Monday, November 2, 2009


Run (around Disney Boardwalk loop), 30:00, 131 bpm, 425 cals