Wednesday, June 30, 2010

day 174

Worked some OT tonight, so I missed the group ride. No big thing, since I've mostly just been doing my own thing when I get there anyway. I'm only doing 45min/15min bike/run bricks on wednesdays anyway, so the group ride would be double that. Rode indoors, started at 9pm. Long day.

BIKE- 45:00, 15.78miles, 221watts
RUN- 15:00, 1.5 miles

TOTAL- 1:00:00, 131bpm/847 cals

day 173

They were having a Triathlon Night at the P-shop last night, so I decided to go over. I had to rush around to get there, and cut my workout a bit short. The speakers were great, and I learned some things and talked to some people. I won a $25 gift card from the door prize pile. Good deal.

RUN- 40:00
SWIM- 500wu, 4x300, 1x500

Tuesday, June 29, 2010

day 172/week 27


TUESDAY- SWIM 500wu, 8x50 dr, 3x150@20 secs, 4x250@30 secs, 3x150 @20 secs, 8x50 dr, 300cd// RUN- 1:00 z2 (at 10 min, insert 5x6min z4@2min jog)

WEDNESDAY- BIKE 45:00 transition to RUN 15:00 z2

THURSDAY- SWIM 500 wu, 8x50 dr, 6x(50+100+150)@20 secs, 8x50 dr, 300cd//BIKE-1:00 z2 (at 25min, insert 30 min z4)

FRIDAY- SWIM 500wu, 8x50dr, 12x75 @20sec, 12x50 @15 sec, 12x25 @ 10sec, 8x50 dr, 300cd


SUNDAY- RUN 3:00 z1 to z2

Monday, June 28, 2010

days 169-171

FRIDAY: Up early, ran at 5am. RUN- 1:00:03, 6.18 miles (9:40/mile), 138 bpm, 1077 cals

SATURDAY: BIKE- 5:06:57, 84.69 miles (17.4 mph), 116 bpm, 6888 cals

SUNDAY: RUN- 2:20:29, 13.1 miles (10:37/mile), 139 bpm, 2304 cals

day 168

Heavy rain/thunderstorms forced my ride inside.

BIKE- 40:00
SWIM- straight 3000 (53:04)

Thursday, June 24, 2010

day 167

BIKE- 56:55, 16.55 miles (18.1mph), 127 bpm, 1376 cals
RUN- 1.50 miles, 15:02 (9:59/mile), 135 bpm, 257 cals

Tuesday, June 22, 2010

day 166

Felt hungry as I left the house for swim/run workout. Mistake. I got to the pool, did a 300 wu, then 5x400. Felt shaky, decided to call it at that. Got changed to run, but my legs didn't want to go. I started out, but felt extra shaky, and instead of forcing my body to do something it didn't want to do, I just bagged it.

Tomorrow is another day. And another day closer to 7/25.

Monday, June 21, 2010

day 165

Really, dude? Can you believe its WEEK 26? Christ.

TUESDAY- SWIM, RUN 1:00 z2 (at 10min, 5x6 z4 @2 min jog)
WEDNESDAY- BIKE 45min transition to RUN 15:00 z2
THURSDAY- SWIM, BIKE 1:00 z2 (at 30min, insert 25 min z4)
FRIDAY- SWIM, RUN 1:00 z2 (at 40min, insert 12 min z4)
SUNDAY- RUN 2:30 (z1 to z2)

Sunday, June 20, 2010

day 164

Scheduled 2.5 hour run. Decided to beat the heat and get out there early. Started at around 6:45 am, and at first, was going to try out some sort of run:walk ratio. Maybe a 5:1, 8:2, I don't know. Anyway, I felt I should give it one honest effort at controlling my pace a bit more, and staying at 10-11 min miles, right from the start. I walked 5 mins to start out, and then jogged at about a 10:30 or so for a while, and next thing I knew, I was over 1:00 in, and felt fine. I stopped for maybe a min or two, to slam a GU and regroup at the top of a hill, but other than that, I was moving right along. I ended up with my longest run to date, and felt like there was something left at the end. My legs were pretty shot afterwards, when I stopped, so I wore my compression sleeves around the house for a few hours after my shower. My legs are feeling OK, now, several hours later. All in all, a good confidence inspiring run today (for me, anyway, since I started out way back when, struggling to get through 3 miles straight.)

Heres the GPS link:

RUN- 2:24:07, 13.1 miles, (10:46/mile), 135bpm, 2274 cals

Saturday, June 19, 2010

day 163

BIKE- 86.51 miles, 5:12:09 (17.7 mph), 112 bpm, 6971 cals

day 162

SWIM- Straight 3500 (51:00)
RUN- 6.23 miles, 1:00:02 (9:36/mile), 136 bpm, 1080 cals

Thursday, June 17, 2010

day 161

SWIM (@Wenonah Lake, open water swim), swam 8 loops at about .2 per loop. Felt strong. Water was especially dirty and nasty tonight. Needed 2 Q-Tips to get all the shit out of my ears. I sighted a lot better tonight, although my goggles were fogging up. I used my old goggles, because I didn't want my new ones to get shitty. Good call.

Also, got some good news today. Jack at the shop has a 9 speed, 12x25 cassette to put on my bike in prep for Lake Placid. I've been using a 23 all this time, and I think the extra gear will make a difference.

day 160

BIKE, 13.79 miles, 46:14 (18.4mph), 123bpm
RUN, 1.69miles, 15:23 (8:58/mile), 141bpm

day 159

RUN, 6.05 miles, 56:51 (9:22/mile), 140bpm
SWIM, Did about 1650, stomach wasn't feeling right, so I bagged the rest. Not terrible.

Monday, June 14, 2010

day 158

week 25 of training plan:

TUESDAY- SWIM, 500wu, 8x50dr, 3x150@20secs, 4x250@30sec, 3x150@20secs, 8x50dr, 300cd/ RUN 1:00 z2, (at 10min, insert 8x3min z4@1min jog)
WEDNESDAY- BIKE 45:00 transition to RUN 15:00 (z2)
THURSDAY- SWIM, 3500 straight, BIKE, 1:00 z2 (at 35min, insert 20min z4)
FRIDAY- SWIM, 500wu, 8x50dr, 12x75@20sec, 12x50@15sec, 12x25@10sec, 8x50dr, 300cd/ RUN 1:00 z2 (at 45min, insert 10min z4)
SATURDAY- BIKE 5:30 z2 (at 5:15 insert 10 min z4)
SUNDAY- RUN 2:30, z1 to z2

day 151-157

Sunday- RUN, 2:22:18, 11.14 miles, (12:04/mile), VERY HOT. I pretty much sucked ass on this run.
Monday- REST
Tuesday- SWIM, 500wu, 8x50, 5x400, 300cd/ RUN, 59:15, 6.58 miles, (8:51/mile)
Wednesday- 45:00 bike/15:00 run, indoors, due to rain
Thursday- SWIM, OWS at Wenonah Lake, swam 5 loops at about .2 per. So, about a mile. / BIKE- 1:00, no #'s on that.
Friday- Skipped, needed a serious mental health break.
Saturday- BIKE (w/Richard and John K.), 4:43:36, 72.57 miles, 15.4 mph
Sunday- RUN (another hot one), 2:14:02, 11.76 miles, 10:51/mile, 142bpm

Saturday, June 5, 2010

day 145-150

Whew. This week went by fast.

Been TOTALLY slacking on this blog. wtf, Joe? I dunno. Just busy, I guess.

Anyway..Tuesday was kind of a bad day for me. Had some issues with my back, after mowing the lawn for the first time in 20 years on Monday. I know, long story, but basically my brother had a landscaping business that he doesn't have anymore. I went to the pool anyway, and did get in about a 1650 or so, before giving it up for the night due to back soreness. I bagged the run for Tuesday.

Wednesday, did a brick workout. Was supposed to do 45 ride/15 run, but I was feeling social that night, and wanted to ride with the group. Ended up having a nice 1:30 ride, and felt great. Ran 15:00 on the track after. BIKE 1:35:23, 29.22 miles, 19.1mph, 120bpm, 2499cals//RUN 15:29, 1.71 miles, 9:03/mile, 145 bpm, 293cals

Thursday, SWIM 3500 straight, (bout an hour, forgot my watch, duh), BIKE- 1:04:06, 17.79 miles, 17.0mph, 119bpm, 1360cals

Friday- SWIM- 500wu, 8x50, 12x75@20secs, 12x50@15secs, 12x25@10secs, 200cd / RUN- 57:23, 5.85miles, (9:44/mile), 142bpm, 1014cals

Saturday- BIKE- 3:56:18, 63.23, 16.1mph, 113bpm, 5073cals

Wednesday, June 2, 2010

day 144

Went to the Nav-e-Sink distance swim festival in Rumson, NJ. I competed in the 2.4 mile race, and finished in 1:08:29, which was better than my goal of 1:20. I figured I could do about what I did, I was just worried with the open water aspect, and my sighting issues, that my time would be slow. I felt fine after, and I really didn't push that hard to get that 1:08. My average HR was 126 bpm.

Happy with the race, overall.

Monday, May 31, 2010

day 143

BIKE- 3:49:24, 61.87 miles, 17.1 avg/mph, 117 bpm, 4795cals

day 142

Skipped swim, due to Nav-e-Sink swim race on Sunday.

RUN- 1:00:07, 6.70 miles (8:55/mile), 141bpm, 1157 cals

day 141

Swim- easy 2000
BIKE- 56:43, 16.48 miles, 17.7 mph, 121 bpm, 1285 cals

Wednesday, May 26, 2010

day 140

SWIM- 500 wu, 12x75 @20secs, 12x50 @15secs, 12x25 @10 secs, 200 cd
RUN- 49:05, 5.05 miles (9:33/mile), 137 bpm

Cut it short, had to pee really bad in the middle, so I stopped for a nature break. Tried to make it to the porta potty, but someone tipped it over. Peed in the woods instead.

day 139, week 21

TUESDAY- SWIM, RUN 1:00 z2 (at 10:00, insert 3x6min z4 @ 2min jog)
WEDNESDAY- BIKE 45:00 (z2) transition to RUN 15:00 (z2)
THURSDAY- SWIM, BIKE 1:00 (at 15:00 insert 4x7min z4 @ 4 mins spin)
FRIDAY- SWIM, RUN 1:00 z2 (at 45min, insert 10min z4)
SATURDAY- BIKE 4:00 (z2)
SUNDAY- RUN 1:45 (z1 to z2)

This plan will most likely change somewhat, since I've registered to do a 2.4 open water swim in Rumson, NJ on Sunday morning. I will probably not swim Friday, and I'm not sure about running on Sunday after the swim. I might just swap it out and run Monday instead.

day 138

Sorry this is late. Sunday, a group of us went over to Philly to ride some hills...Manayunk to Valley Forge. Definitely what I need to do more of. My training is going well, but now, I really need to start working on the climbing aspect. First, for my legs. Second, for my bike. I have a 23 cog on the back, and I really need to look into swapping that out to give myself some gears for these climbs. I mean, I'm getting it done, somehow, this way...but I think to save my legs a little bit after climbing, I will need to add some granny gears to the mix.

BIKE- 60 miles, Manayunk to Valley Forge and back.

Saturday, May 22, 2010

day 137

RUN- 11.22 miles, 1:56:39, 10:23/mile, 125bpm, 1931cals

day 136

SWIM- 500wu, 8x50 @ 1:00, 300, 400, 500, 600 @ 1:00 rest, 300 cd
RUN- 6.45 miles, 58:29, 9:04/mile, 149bpm, 1093cals

Thursday, May 20, 2010

day 135

Swim workout skipped.

Tried to redeem myself by having a nice ride. (1:00 scheduled). Rode for 30 mins and quit. Not feeling it. No one to blame but myself.

Will try again tomorrow.

Wednesday, May 19, 2010

day 134

BIKE 45:00, RUN 15:00

Pretty uneventful. Indoor workout. forgot to stop HR monitor, so my numbers are jacked. No biggie.

Tuesday, May 18, 2010

day 133

SWIM, straight 3000... 51:15
RUN- 1:00 z2, with 4x4.5min z4 @ 1 min rest starting at 10:00. (135bpm, 836cals)

Monday, May 17, 2010

day 132, week 20

Weighed in at 209 this morning. :)

TUESDAY- SWIM, RUN 1:00 Z2 (at 10:00, insert 4x4.5 min z4 @ 1 min jog)
WEDNESDAY- BIKE 45:00 (z2) transition to RUN 15:00 (z2)
THURSDAY- SWIM, BIKE 1:00 (z2) (at 10:00, insert 8x4min Z4 @ 2min spin)
FRIDAY- SWIM, RUN 1:00 Z2 (at 45:00, insert 10:00 z4)
SATURDAY- BIKE 4:00 z2 (at 4:45, insert 5 min Z4)
SUNDAY- RUN 2:00 z1 to z2

days 128-131

Ok, I'm getting lazy..I know. Totally slacking on the info here. But, I promise I'll be better from here on out. Really, I get all pissed off when I don't take pictures and stuff. Because, my rides always have good roadkill, and theres this Turkish-American Association building that is in the middle of hick land that always intrigues me. It happens to be not far from the place where you can get your deer meat carved up. I don't know. Just always makes me smile when I ride past there.

DAY 128

Thursday, I got word of an open water swim being held nearby. I want to get as much open water swimming in as I can, since I had a small issue with "sighting" during the race last week. (those problems would continue, probably even worse, since I was swimming this time in a clockwise rotation, and I breathe to the left). The lake is called Wenonah Lake, and from what I heard, its pretty nasty. Figuring it couldn't be much nastier than the Cedarville Lake swim of the Devilman race, I decided to check it out with Bry and Karen. It was pretty well organized, and everyone was a little hesitant to get into the water at first. The water temp was in the low 60's, and the lake was murky, as expected, since nobody has been swimming in it since last summer. I hopped in, and as soon as I put my face in I wanted to get out. It was SOOO COLD! Like, crippling cold. AND...there were dudes without full sleeve wetsuits in there. Those guys are just a bit more manly than I am. Anyway, I swam 4 laps in there, totalling about a mile, and I was out and OK with being done. I was able to play around in my wetsuit a little bit (swimming intervals and stuff), to see the difference it makes. At times, I felt like I was speeding along. Amazing difference that wetsuit makes. I still sight for shit, so I need to work on that.

SWIM- 4 laps at Wenonah Lake (OPEN WATER), cold, with mucho grande shrinkage.

DAY 129
I decided I was going to run in the AM and swim in the PM. Got a late start on the run, so I only did 45:00. Then, during work, I found out that Rowan Rec Center was closed friday night, to prep for Graduation on Saturday. So Friday kinda sucked in Joe Training world.

RUN- 44:56, 4.57 miles, 9:38/mile, 139 bpm, 792 cals

DAY 130
Ran Saturday, instead of SUnday, since I had to work. Swapped bike/run this weekend.
RUN- 1:10:15, 7.31 miles, 9:32/mile, 137 bpm, 1273 cals

DAY 131
Got a call from Ben on Saturday asking if I was riding SUnday. I told him my plan of 4 hours, zone 2. Made sure that Sid Vicious wasn't gonna come along, as he would surely blow it up. Ben is a great guy to ride with, since he understands the importance of staying in heart rate zones while working out. We had a good ride, shooting the shit for nearly 4 hours, while struggling at times in a slight wind. Nice comfortable pace.
BIKE- 3:53:48, 64.90 miles (17.2mph), 122bpm, 7534 cals

Wednesday, May 12, 2010

day 127

Easy effort.

BIKE: 45:00/ RUN: 15:00

114bpm, 610 cals

day 126

RUN (am) 59:14, 5.86 miles
SWIM (pm)- 500 wu, 7x125, 7x75, 175 cd

Monday, May 10, 2010

day 125/week 19

Back to it.

TUESDAY- SWIM, RUN 1:00 (z1 to z2)
WEDNESDAY- BIKE 45:00 transition to RUN 15:00 (z2)
FRIDAY- SWIM, RUN 1:00 (z2)
SATURDAY- BIKE 4:00 (z2)
SUNDAY- RUN 1:30 (z1 to z2)

*Will most likely flip flop Saturday and Sunday, since I have to work this Saturday.

Sunday, May 9, 2010

NJ Devilman "half-lite" Race Report

Well, yesterday was my first training race leading up to IRONMAN- Lake Placid. The race was called the NJ Devilman "half lite" triathlon, held in Cedarville, NJ. The distances were .8 mile swim, 40 mile bike, 8.8 mile run.

I was asked on Friday about my expectations for this race. I kinda knew what I was capable of, but I wanted to be realistic, since this was my longest race ever, and my first tri in a couple of years. I've been doing all of the things I need to do, but you still have to go out there on race day and put it all together. So, when asked, I thought about it some, and came up with what I felt was a reasonable goal. 23-30:00 swim, 2:00-2:15 bike, and a 1:20-1:30 run. With transitions in there, I expected to be somewhere in the 4 hour to 4:30 range for the race. I actually set the OVER/UNDER at 4:15, based on what I felt was a good guess.

I was really nervous driving down. I was able to calm down some by the time I got to the race site, but then the excitement of the packet pickup, and transition set up got me going again. This resulted in a couple of pre-race trips to the port-o-potty (as expected). I finally settled down, and the clock seemed to be ticking fast. Before I knew it, it was 7:45, and it was time for the "pre-race meeting". I listened, (well, half listened) to the instructions of the race director, all the while fiddling around with my wetsuit. (This would be my first time in the water in it). After the National Anthem, the racers and spectators headed over to the lake for the start of the sprint tri that was going off before ours. I still had about another 25 mins before my race would start. I talked to a couple from Maine, the guy was doing IM Austria in July. They seemed cool, and he told me his brother lives ON the IMLP bike course, so they go up every year to cheer the IM hopefuls. I told them to remember me, since I'll need all the help I can get.

So, finally it was time for my race to start. It came up quick, and as I jumped into the water, I realized how cold it was. I could really only feel it on my feet, so I guess the wetsuit did its job. The countdown wasn't long, and before I knew it, I was swimming. I started out comfortably, and after the typical cluster-f that is the first buoy turn, I started to get in my groove. On the back stretch, I was swimming along nicely, untouched, for a little bit. I decided to sight out the buoy, and I had a hard time finding it. It was supposed to be on my left, but I guess I got a little off course, and it was over to the right. I adjusted my course, and swam over to it. I probably lost a little time there, but I was more laughing at myself than frustrated. I swam around it, and continued on. From that point on, though, I made sure to sight more often, and the second loop went much better for me. As I was on the back stretch of the second loop, I started to get mixed in with the wave that started ahead of me, so that gave me a little confidence, since they started 5 mins before me. I finished strong, and before I knew it, I was out of the water and in transition.

I felt like I was taking forever in transition, but I didn't really sweat it, since I knew I had a long way to go, and seconds (even minutes) wouldn't kill me. (my transition ended up being around 3 mins or so, so it really wasn't "forever") I hopped on the bike and set out. I started my bike at around the same time as my buddy John, from work. We rode together for a little bit, reminding each other to "stay within" ourselves. It was super windy, but we started out with the wind at our backs a little bit. The course was a 20 mile "out and back", and we would do two loops. It was nice having that first 10 miles of tailwind, just to get going and get loose on the bike before the turnaround and battling that wind. They said the gusts were up to 40mph at times, and it felt like it was AT LEAST 41 mph. Jeez. I'm not exaggerating when I say that there were times it was hard to ride straight in the crosswinds. I ended up averaging around 19 mph, which I considered a win for me, given the conditions.

During the transition to the run, I made my biggest mistake of the day. I decided NOT to wear my sun sleeves, because, well, I don't know. I guess I was hot, and I guess I wanted to get out of there fast, but it ended up being a dumb decision, and I ended up paying the price with some nasty sunburn. I felt ok heading out on the run, I switched my Garmin over to RUN mode, and was off. I started out at a 9:30 pace, and ended up doing the first mile at around 9:15 or so. I felt pretty good up to about 3 miles, then the road turned right into that BRUTAL wind, which beat me down for the next two miles. At the turnaround (4.4 miles), I was telling myself that I was almost there, and it was a great feeling to run a few miles with that wind at my back. I started to crack a little at around 6-6.5 miles, and had to stop to pee on the side of the road. That seemed to work, because after that I found it in me to finish strong, with about a 9:30 for the last mile. I ended up running about a 10:00/mile pace, which included me "walking the water stops", advice given to me by several people. My run time was right at 1:30 for the 8.8 miles.

I finished the race in 4:17:03, a time that I was very happy with. Everything went according to plan...and while I know I still have a long way to go to get to IMLP, at least I know that the plan I'm following is getting me there.

After laying around, and eating and drinking the post race grub, I decided to stick around to see the awards given out. I heard the name of a friend of mine from tri class (Pete), for coming in 3rd place/men's 50-55. I decided to head over one last time to check to see if they posted my results yet. They had, and that's when I saw my 4:17:03. Just for the heck of it, I wanted to compare myself with the other Clydesdale's (my division). I noticed the first place Clydesdale had a really fast time of around 3:25, but then there was a big drop off. The next Clydesdale finished just a few places ahead of me. I was shocked when I realized that I was 3rd place in Clydesdale division. Just as I was quadruple checking the list, the announcer called my name for "THIRD PLACE/CLYDESDALE". I went up, and I got a nice shiny bronze medal. What a bonus. I was pretty stoked, and very proud of myself. After all, it wasn't that long ago that I was on the podium for the DONUT DERBY, and now here I was...winning a 3rd place medal for a "real" race.

Friday, May 7, 2010

day 122

Easy run, 20:00

Race day tomorrow!

Thursday, May 6, 2010

day 121


Swim- easy 30mins
Bike- easy 40 mins

Wednesday, May 5, 2010

day 120

Felt really good tonight. I was felt so rushed, getting home from work...getting changed really quick to get back out the door and get to my workout by 6. Pretty much just took the bike off the roof and hopped on it and took off. Had a nice ride of 45 mins, then switched into my running shoes for a 15 min run. I wore the tri suit outside of the house for the first time (lol), but I did wear something over it, so as to not look like a total tri geek out there wearing a race suit on a short training ride. I wanted to get the feel of it before I wear it "fer real" on Saturday. Seemed to work out.

BIKE- 43:31, 12.85 miles (18.3 mph...I was averaging over 19.5, but I did some easy spinning back to my car and rode the bike over to the track to run. *Not to make excuses...just sayin')
RUN- 15:00, 1.80 miles (8:12/mile)

day 119

Day 119 is one that I would like to forget. I just wasn't feelin' it. When I first got to the pool, I decided that I was going to do an easy straight swim instead of working out with the class. After swimming a 300 warm up, I decided to just stick with the class, and do the workout that Nick had for us. I just wasn't feeling so great...arms were heavy and it felt like every 25 was work! So, I decided to make up for it by having a good run. I start running and I felt like crap. My stomach was all acidic and I just couldn't get through it. So, I cut it short and bagged it.

So, anyway, I'll just move past that and focus on the rest of the week, and my race on Saturday.

Swim- crap
Run- crappier.

no worries.

day 118

This week's schedule:

TUESDAY- SWIM, RUN - 1:00 (z2)
WEDNESDAY- BIKE 45:00 transition to RUN 15:00
THURSDAY- SWIM 30:00 easy, BIKE 1:00 z1
FRIDAY- BIKE 15:00 (z1, bike check), RUN- 20:00
SATURDAY- RACE (NJ Devilman Half Lite Triathlon)
SUNDAY- EASY 30 min Run

Sunday, May 2, 2010

day 116/117

Slacking on posts this weekend, I guess. Had to work yesterday, and today had some stuff going on as well. Yesterday, during my lunch break, I stopped at REI and bought some "sun sleeves". The sun, and the damage it causes, has been on my mind a lot recently...with the death of my cousin Joe last month (melanoma), and my dad has also had some run in with some pre-cancerous spots. So, to play it safe, I read about "sun sleeves" and May being Melanoma Awareness Month, and decided to give them a try. I was a little skeptical about whether they'd make me hot (not in the "thats hot" kinda way, but in the temperature way). Anyway, I wore them today for the first time on my bike ride, and they worked out. It was weird, because when I was riding, I was not hot at all...but then after, just sitting there, they did get a little hot. I will definitely be using them more.


I'm starting to get nervous..and starting to think about things like, 1) what will I wear. 2) what should I eat during. 3) what should I expect, since I've never done an open water swim with a wetsuit (therefore, never transitioned in a wetsuit)...etc. I guess thats what this race is all about. Working out the kinks. Hopefully the weather works for me. Physically, I feel like I'm ready. I've done everything that I'm supposed to do up til now. The distances are totally do-able, and I feel like I could have a really good race. I guess we'll see how it goes.

Here's the info from the last two days:

DAY 116
RUN- (started my run at 5:23 am, since I had to work)- 1:28:40, 9.17 miles (9:40/mile) 136bpm, 1606 cals

DAY 117
BIKE- 3:22:48, 59.04 miles, 17.6mph, 124bpm, 4591 cals

Thursday, April 29, 2010

day 115

part 1, BIKE- (5:45am), 1:00:00,(z2, with 6x5:00 @z4 and 3:00 spin starting at 10:00), 21.79 miles, 123bpm, 672 cals
part 2, SWIM- (6:30pm)- 300wu, 2500 straight, 200cd

Wednesday, April 28, 2010

day 114

BIKE- 45:00, to RUN 15:00. Would have more info for you...if I remembered to stop my heart rate monitor. Boo.

Tuesday, April 27, 2010

day 113

SWIM (6am)- straight 2000 34:00, 1 mile in 27:44
RUN- (6pm)- 1:00:04, 7.15 miles (8:23/mile **Personal BEST**), 148bpm, 1241 cals

day 112


WEDNESDAY- BIKE 45:00 (z2) transition to RUN 15:00 (z2)
SATURDAY- BIKE 3:30 (z2)
SUNDAY- RUN 1:15 (z1 to z2)

day 111


Saturday, April 24, 2010

day 110

No wind today, which was good. I decided not to bring my garmin today, and just go by the info on my powertap. Well, when I pulled the bike off the roof, the powertap battery was dead, so I was sol regarding speed. That part kinda sucked at first, but after a while I just rode. Without worrying about speed, or power numbers, or any of that crap that we all worry too much about. And I just rode. It gave me that same joy I used to get as a kid, or when I'm out cruising around on my SS mtn bike. Just chillin.

Anyway, I will replace the battery. I will go back to worrying about numbers again. But, maybe I learned something. Every once in a while...go for a ride sans computer. Noted. ;)

BIKE- 2:48, 117 bpm, 1702 cals

Friday, April 23, 2010

day 109

skipped my swim this morning. just didnt have it in me to get up.

PM- RUN- 1:00:00, 6.51 miles, 9:13/mile, 143 bpm, 1128 cals

Thursday, April 22, 2010

day 108

Part 1, SWIM (6am)- 300 wu, 1650 (27:39)
Part 2, BIKE (8pm)- 1:00:00, 20.77 miles, 157watts, 111bpm

Wednesday, April 21, 2010

day 107

BIKE- 45:04, 15.61 miles, 127bpm, 212watts
RUN- 15:00, 1.45 miles

1:00:00, 124bpm, 769 cals

Tuesday, April 20, 2010

day 105 and 106, week 16

MONDAY- rest
TUESDAY- SWIM, RUN 1:00 (at 10:00, insert 5x3min z4 @ 1min jog)
WEDNESDAY- BIKE 45:00 (z4) transition to RUN 15:00 (z2)
THURSDAY- SWIM, BIKE 1:00 (z2, at :15, insert 5x5min z4 @ 3 min spin)
FRIDAY- SWIM, RUN 1:00 (z2, at 45:00, insert 10 min z4)
SUNDAY- RUN 1:30, (z1 to z2)

DAY 106

SWIM- 2000 straight. (34:00)
RUN- 1:00, 6.83 miles (8:47/mile), 148bpm, 1179 cals

Sunday, April 18, 2010

day 105

RUN, with Bry- 1:13:25, 6.45 miles, (11:23/mile), 122 bpm, 1130cals

Saturday, April 17, 2010

day 104

Windy as all get out on the bike today. I didn't cower. I took it like a man. Lol.

BIKE: 4:08:39, 67.56 miles, 16.5 mph (which was lucky, with crazy crazy wind), 113 bpm (huh?), 5,046cals

Friday, April 16, 2010

day 103

Wasn't really feeling it this morning with waking up. Was super tired when the alarm went off at 5:25...didn't really feel like getting out of bed, but did anyway. Figured I'd get some swimming in, even though my shoulders were sore from yesterday. It must have been that kind of morning for everyone, since the guy at the door of the Rec Center didn't open the doors til 6:05, which led me to getting in the water at 6:10. Since I had to be out by 6:45, that didn't leave me with that much time. I ended up just doing 4x400, with one time trial in there (6:13). Not bad.

Came home, and after breakfast went for a run. Had to do 1:00, and when I got started I felt pretty good. My first mile was like an 8:41, and I just felt strong from there. Ended up running 6.99 miles in 1:00, (8:35/mile), my best yet. (previous best was Sunday's 8:58 for a long run).

SWIM- 400 wu, 3x400 (#2 was TT, 6:13)
RUN- 1:00, 6.99 miles, 145bpm, 1206cals

Thursday, April 15, 2010

day 102

SWIM- straight 2000. Hit the mile @ 28:12, full 2000 in 34:13. Felt smooth and comfortable. Funny how I don't seem to warm up until 1000 or so. Then I get in a groove that I can maintain for a while. Thats a good thing, I guess.

BIKE- 1:00, 125 bpm, with 4x5min z4 intervals @ 3min spin, 183watts, 23.47 miles.

Wednesday, April 14, 2010

day 101

BIKE, 45:04, 15.79 miles, 120bpm, 184 watts
RUN- 15:15, 1.71 miles (8:53/mile), 136bpm

Tuesday, April 13, 2010

day 100

SWIM- 500 fins, broken 1650, 500 fins

Monday, April 12, 2010

day 99, week 15

TUESDAY- SWIM, RUN 1:00 (z2, at 10:00 insert 2x6min z4 @ 2min jog)
WEDNESDAY- BIKE 45:00 (z4) transition to RUN 15:00 (z2)
THURSDAY- SWIM, BIKE 1:00 (z2, at 15:00, insert 4x5min z4 @ 3 min spin)
FRIDAY- SWIM, RUN 1:00 (z2, at 45min insert 7.5 min z4)
SATURDAY- BIKE 4:00 (z2, at 3:50 insert 5min z4)
SUNDAY- RUN 1:30 (z1 to z2)

Sunday, April 11, 2010

day 98

Sunday RUN with the cult. I decided to step up and push myself to run with Karen, Jen, and Marco. Hung in there with them, and had a nice run. My best ever.

RUN- 1:12:29, 8.08 miles @ 8:58/mile, 146 bpm, 1396

Saturday, April 10, 2010

day 97

So, since I was supposed to do 3.5 hours on the bike, I decided to do a combo of the Pshop Wed AND Sunday loops. I knew it was going to be super-D-duper windy, but I bundled up and went anyway. I figured it would be an exercise in mental toughness if it was THAT windy. WELL, it was that windy, and I'm a big pussy. Thats what I learned today. Actually, I muscled through, but Jesus H., do I feel like crap now. To be fair, I guess a 15-20mph wind would do most people in on a 3.5 hour ride. That headwind...omg. I was on a flat road, doing 380 watts, and moving at 13.6 mph. FLAT ROAD.

Well, anyway...I feel tough now. :)

BIKE- 3:12:14, 52.09 miles, 123bpm, 3763cals

Friday, April 9, 2010

day 96

I was *supposed to do a 1:00 run and a long swim today. While I woke up at 5:30 for my run, I lasted a little more than 10:00 on the treadmill (it was cold and rainy) before bagging it. I didn't feel right...I was leg hurt...I was NOT motivated. I listened to my body (blah blah) and sat and watched Sportscenter instead.

After work, I went down to Rowan...determined to get a straight 3000 swim in, to get back on track. I hopped in, did a 100 warm up, and set my timer on my watch. A little more than 50 minutes later (and 120 laps), I was done and happy. I don't know if they used more chlorine than usual, or if I'm becoming pickled by chlorine or what, but my skin is all chalky. So bad that I had to use Vaseline on it after my shower. My face is pretty dry, but my arms are the worst. Better keep up with the moisturizer.

RUN- 10:00 then bagged.
SWIM- 100 wu, 3000 straight (50:02) Hit the mile in 27:12, and the 2500 in 41:15.

Thursday, April 8, 2010

day 95

Part 1- BIKE- (6am), 1:00:02, 22.98 miles, 126watts, 101bpm. Took it easy. Legs are tired. Watched the Hincapie Documentary ( A Ride With George) while on trainer. Very cool DVD, worth checking out. Big thanks to BR for sending that to me for my Birthday.

part 2- SWIM (6pm) 7x300

Wednesday, April 7, 2010

day 94

BIKE- 45:05, 15.73miles, 119 bpm, 201 watts
RUN- 15:43, 1.76miles (8:54/mile), 141bpm, 302 cals

Tuesday, April 6, 2010

day 93

SWIM- 500wu, Super SHitty 100TT (1:13), 4x (200, 100, 50, 2x25), 200cd
RUN- 5.67 miles, 1:02:15, 129bpm, 986cals

Monday, April 5, 2010

day 92/week 14

TUESDAY- Swim, RUN 1:00 z2 (at :10, insert 2x4.5 z4 @ 1.5 min jog)
WEDNESDAY- BIKE 45:00 (z4!), w/transition to RUN 15:00 (z2)
THURSDAY= SWIM, BIKE 1:00 (z2, at 15:00 insert 3x5:00 z4 @3:00 spin)
FRIDAY- SWIM, RUN 1:00 z2 (at :45, insert 7.5 min z4)
SATURDAY- BIKE, 3:30 z2 (at 3:20, insert 5:00 z4)
SUNDAY- RUN, 1:15 (z1 to z2)

Sunday, April 4, 2010

day 91

RUN- (bike path) 8.30 miles, 1:15:06, (9:03/mile), 145bpm, 1436cals

Saturday, April 3, 2010

day 90

Last day of Biggest Loser. Weighed in, was (-1) and finished in 3rd place. I would have had to lose like, 20 lbs this week to win. I'm happy with what I've done. My goal was to be 215 by IMLP and I weighed in at 212 on my scale friday morning. Decided to get out early this morning, for 3:00 on the bike. I rode with three other guys, and I was the only one who hasn't completed an IRONMAN. Crazy. Anyway, good ride, we mostly just chilled...I got used to the new bike. I forgot my chest strap for powertap/garmin, so I don't have a heart rate number. Kinda weird how I've turned all techie lately, huh?

BIKE- 2:54:49, 44.18 miles

Friday, April 2, 2010

day 88 & 89

DAY 88

SWIM- 2500 (straight/ 45:25)
RUN- 57:46, 4.95 miles (11:42/mile), 126bpm

DAY 89
SWIM (6am), 300wu, 12x100 @ 2:00, 300cd

Wednesday, March 31, 2010

day 87

BIKE- 45:00
RUN- 15:00

136bpm, 869cals

day 86

SWIM, 300wu, 100TT(1:07), (4x25@:35,2x50@1:00,4x25@:35,2x50@1:00)X3, 300cd

RUN, 45:00, (3x3:00z4 at 10:00), 136bpm, 636cals

Monday, March 29, 2010

day 85

Good week on the plan last week. Lost 1 more pound. Training felt good. Had my best run ever on Sunday with Roy. Feeling good, just tired. But thats how I'm supposed to feel...RIGHT?

TUESDAY- SWIM, RUN 45:00 Z2 (at 10:00, insert 3x3:00 Z4 @ 1 min jog)
WEDNESDAY- BIKE 45:00 transition to RUN 15:00
THURSDAY- SWIM, BIKE 1:00 Z2 (at 15:00, insert 2x5:00 z4 @ 3min spin)
FRIDAY- SWIM, RUN 1:00 (at 45:00, insert 5:00 z4)
SATURDAY- BIKE, 3:00 z2 (at 2:50, insert 5:00 z4)
SUNDAY- RUN, 1:15 (z1 to z2)

Sunday, March 28, 2010

day 84

RUN (w Roy @ Cooper River Park)- 7.8miles, 1:15:00, 9:38/mile, 135bpm

Saturday, March 27, 2010

day 83

BIKE- 2:00:03, 44.08 miles, 112bpm, 140 watts

Friday, March 26, 2010

day 82

6am SWIM- straight 1650 in 28:50.
6pm- RUN- 57:26, 5.33 miles (10:47/mile), 127bpm, 915cal

Thursday, March 25, 2010

day 81

SWIM- 200wu, 3x"broken 600" (300, 200, 100), 200cd
BIKE- 40:00, 128bpm, 512cals. kicked out of spin room after class was over. Rules are rules.

Wednesday, March 24, 2010

day 79/80

day 79
SWIM- 25 H, 25E, 50H,50E, 100H, 100E, 200H, 200E, 100H, 100E, 50H, 50E, 25H, 25E
(H=hard, E=Easy, counting strokes)
RUN- 45:00, 136bpm, 633cals

DAY 80
BIKE- 45:00, 16.37 miles, 205 watts
RUN- 15:00, 1.30 miles

Total: 1:00:00, 128 bpm, 775cals

Monday, March 22, 2010

day 78

Run/Walk - 1:00, 121bpm

This week:

MONDAY- RUN/WALK 1:00 (switched rest day to yesterday)
TUESDAY- SWIM, RUN 45:00 (at 10 mins, insert 5:00 z4)
WEDNESDAY- BIKE 45:00 (z2) transition to 15:00 RUN (z2)
THURSDAY- SWIM, BIKE 1:00 (z2, at :15, insert 5 min z4)
FRIDAY- SWIM, RUN 1:00 z1 to z2
SATURDAY- BIKE 2:30 (z2)
SUNDAY- RUN 1:00 (z1 to z2)

day 77

Rest day. Switched things around this week.

Saturday, March 20, 2010

day 76

Okay...first things first. I weighed in this morning for the Biggest Loser contest. I was 220.6, which is -1.4 for the week, and -30.8 from the beginning of the contest. I'm very happy with these results. As of now, it doesn't look like I'm going to be able to pull out a win in the contest. Even though I've lost around 12% of my body weight, I'm in THIRD place overall. The guy in the lead started out at 261, and weighed in at 221 this week. 40 POUNDS!! I'm ok with it, though. Yeah, the $500 prize would be nice (STILL two weeks to go, so you never know), but I feel like I've won already. These thirty pounds will help me (and HAVE helped me) become a better cyclist and runner in the end.

I also picked up my new ride this morning. The components were switched over from my old FUJI Professional to a LeMond Zurich. The bike was slightly used, but it was too good of a deal for me to pass up. Upgrading from aluminum with carbon rear triangle to a full carbon frame. Nice. A new bike is always exciting.

Swim today was pretty good. We warmed up with 300, then did a 300 TT. I controlled my swimming, and didn't really go "balls to the wall". I tried to pace myself for the 300 and came out ok. I had a 4:12. My first 100 was 1:17, the 200 in 2:45. So, I was happy with that time. After that, we did some drill work, and I think it totally beat up my legs. I went out for a road ride afterwards, and my legs felt so weak. Still, not a bad ride, and you can't beat the weather today.

Now, I'm gonna relax and watch some college hoops.

SWIM- 300 wu, 300 TT (4:12), 20x50 with assorted drill work.

BIKE- 1:20, 24.14 miles, 120 bpm, 1268cals

Friday, March 19, 2010

day 75

BIKE- 1:00:00 (easy spin), 101 bpm, 106 watts, 468cals

Thursday, March 18, 2010

day 74

SWIM- Broken 2000. (12 laps, 11, 10, etc.), focused on bi-lateral breathing and flip turns.
RUN- 59:19, 5.06 miles (11:42/mi), 126bpm, 869cals

Wednesday, March 17, 2010

day 73

BIKE- 45:00, 16.78 miles, 129bpm, 209 watts
RUN- 15:00, 1.35 miles,

TOTAL, 1:02:00, 127bpm, 783 cals

Tuesday, March 16, 2010

day 72

Part 1- 6am, SWIM: 500wu,300 DR (fins, working on bi-lateral breathing), 4x200 @20 seconds, 1x100, 300cd

Part 2- 9pm, RUN- 1:00:05, 6.08 miles (9:53 pace), 137 bpm, 1058cals

First run with Garmin 305. Inserted 5x1:00 PU at 10:00 with 1:00 jog.

Monday, March 15, 2010

day 71

Well, the first 10 weeks is over. Time to move on to the "BUILD PHASE".

Woke up today, and weighed in at 218, which is (-30) from where I was on day 1. Amazing. I knew I could lose a few pounds if I tried, but I never thought I'd be able to drop 30 in a little over 2 months.

Here is what I have in store for this week:

TUESDAY- SWIM, RUN 1:00 (z2, @ :10, insert 5x1 min Pick UP/ 1 min jog)
WEDNESDAY- BIKE :45 (z2) w/ transition to RUN :15 (z2)
THURSDAY- SWIM, BIKE 1:00 (z2, at :15, insert 5x1 min PU/1 min spin)
FRIDAY- RUN 1:00 (z2, @ :45, insert 5x1 min PU/1 min jog)
SUNDAY- RUN 1:15 (z1 to z2)

Sunday, March 14, 2010

day 70

RUN- 1:30:00, 129bpm, 1088cals

Saturday, March 13, 2010

day 69

Good news this morning! Was (-4) at my Biggest Loser weigh in. The downside though, was that, because I weighed in at 7:30, I didn't eat breakfast until 7:45. My swim workout starts at 8. I don't think I gave myself enough time to let my fuel sink in. When I got in the pool, my warmup was fine, but we were scheduled for a 200TT. I was going along fine, but felt weird, and did a :33 for the first 50. Something didn't feel right, and at the turn I swallowed a mouthful of water. I coasted back to the wall, and asked Nick if I could have a do over. I was going to go again in the next heat, but again, felt shitty. I definitely felt weak and shaky, and for once I listened to my body and just called it a day for my swim workout. No big deal, I knew I was going to have to do my bike later anyway. Just finished up on the bike..did an OK 1:30:00, didn't really push, in case this shaky thing is something more than just food issue. Still, a good workout. Oh, I did push at the end. I did 6x:15 sec all out sprints, and got up over 900watts on each.

Swim- 400 wu/ half of 2 200 TT lol
BIKE- 1:30:00, 35.34 miles, 118 bpm, 163 watts (1,029 max watts)

Friday, March 12, 2010

day 68

Skipped my workout last night, since I had a slight migraine hangover. I started to feel a headache at around 5pm, and took some excedrin. It worked, but the headache kinda lingered. I was really tired at 8pm, so I decided to just rest and focus on my run this morning. It worked, and I woke up without a headache. I had a nice run, although it was drizzly outside, and I was WAY overdressed.

RUN- 1:01:09, 124bpm, 712 cals

Thursday, March 11, 2010

day 67

I was *UNDER 220 today.

Part 1- SWIM (6AM) 200wu, 3x500

Wednesday, March 10, 2010

day 66

Well, my bike is at the shop. Parts are being switched out, and put onto a Lemond Zurich frame that I got from my buddy, Shawn. Full carbon, a definite upgrade from my Aluminium/carbon Fuji Professional. We considered setting it up as tri right from the start, but I'm thinking I want to ride it regular, then figure out what fitting needs to happen when I get the aero bars and stuff on there. We'll see.

Todays workout:

BIKE: 45:00, 17.79 miles, 121bpm, 191 watts
RUN- 30:00, 2.47 miles

TOTAL: 1:16:38, 123 bpm, 869cals

Tuesday, March 9, 2010

day 65

Walked IN to Rowan feeling tired and yawning. Wasn't sure about this workout tonight. I knew I was supposed to meet Bryan at 8 to run, but I really wasn't feeling it. I'm glad he showed up and helped me get through the hour run.

SWIM- 300 wu, 2x300 (before class), class workout= 15x(broken 75). We basically did 25's and 50's on VERY short intervals as Nick called them out. Very little break between. Very all out efforts. Nice workout of short distance swims. 300cd

RUN- 1:00, 135bpm, 827cals

Monday, March 8, 2010

day 64

Weighed in @ 222 this morning.

Had a solid week last week. Stuck to training plan, with little deviation...except for Saturday, because I was scheduled to work. I was supposed to do a 2:45 bike. I woke up early, determined to get 2:00 in on the trainer before work. I set my alarm for 4:40, and was on the bike watching Donnie Brasco by 5. I stayed on til 7 to get the 2:00 in. Other than that, followed the plan AND the diet plan to the "T". Lost 1.5 in the Biggest Loser comp, which puts me at around 10% since 1/13. I'm also working on a plan that would upgrade my bike by spring time...but we'll see how that goes and get back to you.

Here is week 10 (last week of the "base phase"):

TUESDAY- SWIM, RUN 1:00 (z2)
WEDNESDAY- BIKE 45:00 (z2) w/transition to RUN 30:00
THURSDAY- SWIM, BIKE 1:15 @100+rpm
FRIDAY- RUN 1:00 (z2)
SATURDAY- BIKE 3:00 (z2)
SUNDAY- RUN 1:30 (z1 to z2)

Sunday, March 7, 2010

day 63

RUN- 1:20, about 7 miles, 123 bpm, 963 cals

Saturday, March 6, 2010

day 62

BIKE- (@5am)- 46.12 miles, 118bpm, 156 watts

Took it easy the first hour, staying mostly in Z1. Stepped it up for hour 2.

Friday, March 5, 2010

day 61

Run/walk- 1:00:00, 118bpm, 634cals

Thursday, March 4, 2010

day 60

part 1- (11:15am)- BIKE- 1:00 (z1), 25.03 miles, 118bpm, 154 watts
part 2- (6:15pm)- SWIM, 600wu, 50 TT (:30), 7x300 (with drills to work on bilateral breathing)

Wednesday, March 3, 2010

day 59

BIKE- 45:00, 16.81 miles, 127 bpm, 209watts
RUN- 15:00, 1.3 miles

Total: 1:01:47, 127bpm, 763cals

Tuesday, March 2, 2010

day 58

Good start to my workout week. Got down to Rowan a little early, got in the pool at around 6:1o or so, and was able to get a nice 650 warmup. So, then, Nick came in...and sprung a pop quiz-like 100 time trial on us. I really wasn't mentally prepared, and since he gave us about 30 seconds to get ready...maybe that was the reason for my ONE SECOND drop in time. Haha. Just kidding. I ended up swimming a 1:08, which is slightly off my PB. I know for a fact that my turns were off, and thats probably where I lost the most time. My strategy was different this time...I decided not to go out all balls to the wall, like i usually do, and to take it easy and save some for the end. I kinda faded in the last 25, though. All good.

Anyway, after that, we did a nice interval pyramid workout in the pool. I definitely swam with my 1:00 run in mind. I took it easy, working at a comfortable pace for the most part. My run went well. I was able to keep my HR in zone 2, while running the whole hour at a nice steady, slow pace. I'm ok with the slow pace. My goal is to maintain that slow pace for hours. If I can do that, I'm in.

SWIM- 650wu, 100TT (1:08), 2x25, 2x50,2x75,2x100,2x200,2x100,2x75,2x50,2x25, 250 cd.
RUN- 1:00:00, 141bpm, 889 cals

day 57 (late)

Ooops. Long day yesterday (rest day)...Woke up at 220lbs. Wow. I never thought I'd see 230, let alone 220. AND...I'm still going down. Nice and slow. 2-3 a week. I like this.

I will be starting week 9 now. Getting tough to stick to without deviation. I had to switch things up last week due to back issues that started Thursday, got a little better with a trip to the chiropractor on Friday night, and I was "back" to normal on Sunday.


TUESDAY- SWIM, RUN 1:00 (z2)
WEDNESDAY- BIKE 45:00 (z2) transition to RUN 15:00 (z2)
THURSDAY- SWIM, BIKE 1:00 (z1 @ 100+ rpm)
FRIDAY- RUN 1:00 (z2)
SUNDAY- RUN 1:15 (z1-z2)

Sunday, February 28, 2010

day 56

Ran with Rich and Bry this morning. The rest of the cult was there, too...but they run faster than we do so they went off and did their own thing. Bry turned around at 30:00, and rich and I went out to 45:00. He has done many interesting things over the course of his life, and I love to talk about them while we run. Today, he was telling me the story of how, on his THIRD (!), trip across the country (East to West that time, which he will "never do again"), he was hit by a car in Des Moines, Iowa. They took him to the hospital, and the people of the town rallied around him to make sure he knew that they cared. His nurse was a special woman, whose husband was an Iowa State Trooper. When Rich was released from the hospital to fly back to NJ, the trooper gave him a police escort to the airport. Nice touch. Anyway, a year later, after recovering from his injuries, he flew back to Des Moines, and finished what he started a year earlier.

RUN- 1:31:08, 8 miles, 130bpm, 1195cals

Saturday, February 27, 2010

day 55

worked 10 hours today. Was going to blow off workout, just to give my back an extra day. Found some time, and worked out an easy 45:00 on the trainer. It was just a spin, and my HR was low low low. No worries. Back ok. Planning on running tomorrow at 8am.

bike 45:00, 16.8 miles, 96bpm, 114watts

Friday, February 26, 2010

day 54

skipped, due to back. I can barely walk, let alone run. Lets hope the chiropractor has 4wd to get thru the snow.

Thursday, February 25, 2010

day 53

Long day today...alarm went off at 5:25am, and I got on the bike at around 5:45. I rode for an hour, and when I got off, my back was really bothering me. My chiropractor is off on Thursdays, so I have to wait til Friday to get cracked.

Went down to Rowan after work to get some swimming in (tri class was cancelled due to snow). I had every intention of doing a straight 2500, but my back was too tweaked. I decided to dial it down some and do an easy 1250. (50 laps). I finished in 22:24, which isn't bad, considering my back was bothering me, and I was taking it easy. Afterwards, I had a nice talk with my "mentor", Rich, about some things that I'm going to have to prepare for. He helps me with confidence, and he's very positive when he talks about my abilities. Sometimes, you need to hear these things.

part 1 (6am)- BIKE (z1)- 1:00:00, 24.28 miles, 110bpm, 98rpm, 110 watts
part 2 (6pm) SWIM- 1250 (22:24)

Wednesday, February 24, 2010

day 52

BIKE- 45:00, 17.76 miles, 211 watts
RUN- 15:00, 1.27 miles

1:00:00, 134bpm, 834cals

Tuesday, February 23, 2010

day 51

swim, 200wu, 4x25, 4x50, 4x75, 1x300, 4x75, 4x50, 4x25, 200cd
RUN- 1:00:00, 143 bpm, 911 cals

Monday, February 22, 2010


well..woke up today weighing 223 on the scale, which is good for me. Had to deviate a little bit last week, THIS TIME due to head cold that I picked up from, maybe Thursday night thru SUnday. I was able to get workouts in, just didnt go as long as I was supposed to. No problemo.


WEDNESDAY- BIKE 45:00 transition to RUN 15:00
THURSDAY- SWIM, BIKE 1:00 (z1 @ 100rpm)
FRIDAY- RUN 1:00 z2
SUNDAY- RUN 1:00 z1 to z2

Sunday, February 21, 2010

day 49

Woke up with the head cold in tact...still wanted to get something in, so I decided on something different. Gave Steve a call at Caffeinated Cyclist, to see if I could come over and use his Computrainer. He has the IMLP course on there, so I figured that would be cool to try. Plus, I haven't really been on my bike since I got the powertap the information was uploaded and everything is working with that. So, thats good news as well.

I rode about the first 27 miles or so of IMLP course, trying to keep my HR pretty low. I think I did ok, I definitely could have pushed harder, but its all about keeping things at a steady pace. I doubt by July I'll be in a position to go out and bomb the course, so we'll just focus on getting through this one.

Thats the course profile up at the top. The part I rode was, about the middle of the 20 and the 40 mile mark. Yes, the fun starts after.

BIKE, 1:38:03, 28.04 miles, (which felt like 48.04 miles), 124 bpm, 1151 cals

DAY 48

Weighed in at P-shop on saturday morning. 230. thats a (-3) as far as the contest goes. I'm at somewhere around 8% loss. The contest there started a week after I started my training plan, so for official weight, I have been going by my start date, since that will continue long after the contest is over.

Had a bit of a head cold, and Nicole had a swim meet in West Chester that we had to be to by 11:15, so I decided to go to swim in the morning instead of bike. I have to work a few Saturdays coming up, and I don't want to miss too many time trials in the pool. (I like them). Today was another 100. I did a 1:07. I felt myself starting to fade a bit (tired from cold?), so a 1:07 is pretty good. "PDF" as Nick told me. (Pretty Damn Fast)

SWIM- 400wu, 100 TT (1:07), 4x25, 2x50, 2x100, 1x200, 1x300, 1x200, 2x100, 2x50, 4x25, 200 cd

Friday, February 19, 2010

day 47

eh...Fridays are cursed for me I think. Dealing with a bit of a stuffy nose...probably NOT a sinus infection. I'm tired, run down, and I had a weird pain in my hip.

RUN 20:00

Thursday, February 18, 2010

day 46

No Nick at class tonight. We were on our own to do a 7x300 workout. I decided to do a straight 2500 instead. Felt good during, my shoulder are just a teeny bit sore after. Finished the night with a 1:00 spin at low heart rate.

SWIM, straight 2500 (around 40:00)
BIKE, 1:00, 116 bpm, 639 cals

day 46

No Nick at class tonight. We were on our own to do a 7x300 workout. I decided to do a straight 2500 instead. Felt good during, my shoulder are just a teeny bit sore after. Finished the night with a 1:00 spin at low heart rate.

SWIM, straight 2500 (around 40:00)
BIKE, 1:00, 116 bpm, 639 cals

Wednesday, February 17, 2010

day 45

BIKE, 45:00, 17.11 miles, 122 bpm,
RUN, 15:00, 1.35 miles, 130bpm

TOTAL: 1:00, 123bpm, 728 cals

Tuesday, February 16, 2010

day 44

Back on the wagon. Last week is behind me. Tonight, felt strong....mentally, physically. No doubts about finishing.

SWIM- 300wu, main set= 2x25, 2x50, 2x75, 2x100, 1x200, 2x100, 2x75, 2x50, 2x25 , 200 cd
RUN- 1:00:00, 141bpm, 896 cals

Monday, February 15, 2010

day 43

Well, I'm glad that week went down the drain. All in all, it totally sucked. Yes, I was able to muscle through some workouts, but very disappointing as far as 1)weight loss, and 2) stamina during workouts. I guess I just have to look more forward than back.

I ate like shit this weekend. I didn't even weigh myself this morning, update on weight loss. You probably don't like to assume, but you can assume that my weight loss was not good.

Heres what this week has in store:

TUESDAY- SWIM, RUN 1:00 (z2)
WEDNESDAY- BIKE 45:00 (z2) transition to RUN 15:00
THURSDAY- SWIM, BIKE 1:00 (z1, 100+rpm)
FRIDAY- RUN 1:15 (z2)
SATURDAY- BIKE 2:30 (z2)
SUNDAY- RUN 1:15 (z1 to z2)

Sunday, February 14, 2010

day 42

(unscheduled) SWIM- 200wu, main set- 500, (2) 250's, then (5) 100's (on 1:45).
RUN - 30:00, 136bpm, 430 cals

Felt a lot better today.

Saturday, February 13, 2010

day 41

Well, I had a good run. I made it 40 days without skipping a workout. This week has been tough, though, and I've decided to "listen to my body", as they say. I'm feeling a little run down...tired...hungry...weak. I pushed through a couple of workouts this week, and had less than stellar results because of it. So, I figured it was just best if I leave today alone, skip it, and try to rest for tomorrow.

I think there are a few reasons for this:

1) SNOW- Over the past 7 days, we've received over 40 inches of snow. This last storm was the heavy, icy kind of snow, which made shoveling the driveway an effort. Also, working outside in the cold weather, constantly bundled up, takes its toll on the body...even when you're NOT training for an IRONMAN.

2) DIET - Since I'm almost 20 pounds lighter, I've decided to reduce my daily caloric intake by about 200 cals. I'm not sure this was such a good idea, since I only went down a pound at this weeks weigh-in. I think my body is retaining things that it wasn't before. (My non-scientific diagnosis, anyway).

3) LACK OF SLEEP- For some reason, I'm having a hard time sleeping. Its like my mind is always "on". Part of it may be from being on the run so just feels like my first chance of relaxation comes after 10pm on most nights.

I think all of this is piling up, and pulling me down. I'm hoping to snap out of it...but I just constantly have the feeling of needing a cup of coffee to pick me up. Hopefully, I will have better news tomorrow about how the old body is feeling. Maybe I can even get a good workout in to raise the spirits. Hope so.

Friday, February 12, 2010

day 40

Run/Walk 1:00, 120bpm, 680 cals

Thursday, February 11, 2010

day 39

So, the snow closed the Rowan campus, which closed the Rec center, which canceled my tri class for tonight. Wasn't able to get my swim on tonight, but was able to do the bike part of the workout on the trainer. I'm kinda bummed about the swim, since I have to work Saturday and I'm going to miss out on Saturdays class/time trial already. Bummer. I guess i will go in on sunday and swim a little maybe, then run on the track for an hour.

BIKE, 1:00:00, 24.87 miles, 114bpm, 100 cadence (NOTE: this is a zone 1 workout), watched the second half of the cycling classic film, American Flyers.

Wednesday, February 10, 2010

day 38

BIKE 45:00, 16.8 miles, 211 watts
RUN 15:00, 1.3 miles

1:00:00, 132 bpm, 821 cals

Tuesday, February 9, 2010

day 37

The plan called for a swim + 1:00 run. I felt fine during my swim warmup, then a feeling of lightheadedness kicked in, but I pushed through anyway. I swam like an angry fish during the main part of the workout (3 broken 300's, 100+ 2 50's + 4 25's), with the 100's in the 1:14- 1:20 range, the 50's in the 32-35, and the 25's as low as 14 seconds. I pushed, and I knew I wasn't feeling that good...and I knew I had to run after, which I totally wasn't looking forward to. When I got upstairs to the run portion, I sucked as bad as expected. I managed about 40 minutes, of flat out muscling through, before I said "fuck it" and gave in to myself. I struggled the whole time with thoughts and questions about whether this whole thing is a good idea or not. Maybe tomorrow will be better. I can only hope.

SWIM, 12oo wu, (3) broken 300's, 100cd
RUN, 40:00, 138 bpm, 589 cals

Monday, February 8, 2010

day 36

Weight: 225 this morning. Thats (-23) from day 1.

Seems like this next week we'll be stepping it up. My BE IRON FIT training program is getting all serious on my ass. Since I try not too look too far ahead, this was the first I've looked at it. I'm just going to focus, and put the base that I've laid down into play.


TUESDAY- SWIM, RUN 1:00 (z2)
WEDNESDAY- BIKE 45:00(z2) w/transition to RUN 15:00 (z2)
THURSDAY- SWIM, BIKE 1:00(z1) @100+rpm
FRIDAY- RUN 1:00 (z2)
SUNDAY- RUN 1:00 (z1 to z2)

Total hours= 9:00

Sunday, February 7, 2010

day 35

RUN, 1:00:00, 137 bpm, 855 cals

Saturday, February 6, 2010

day 34

Ran out of CYTOMAX. Had only one bottle cyto, 2 bottles water. I think it made a difference.

BIKE, 1:45:00, 39.79 miles, 124bpm, 198 cals.

Watched Jay and Silent Bob Strike Back while on the trainer. Oh yeah, today was a massive snow storm. 26.7 inches. Watch this clip:

Friday, February 5, 2010

day 33

Wasn't really feelin it this morning. I guess I was still tired from a long day yesterday...I might have to make note of this. (trying to do a long morning run AFTER a workout the previous night). I got a solid 35 mins into the run, then stopped to walk for a second because I felt I was pushing it too hard. I never really got back on track after that. Ended up walk/run the rest of the way. No biggie. Its better than nothing.

RUN 1:00:00, 121bpm, 615cals

Thursday, February 4, 2010

day 32

BIKE (6am) 45:00, 16.95 miles, 124bpm (z1), 164 watts
SWIM (pm), 100wu, 6x300 w/1:00 rest, 200 cd

1:00 run in am tomorrow. Ugh.

Wednesday, February 3, 2010

day 31

BIKE 30:00, RUN 15:00

dammit, forgot to turn my HRM timer off again, so no HR info. Was pretty steady in the zone though.

Tuesday, February 2, 2010

day 30

part 1 (6am)- SWIM, 200 wu, straight 1650 (29:54)

part 2 (5:30pm), RUN 45:00 @ Veterans Park in GT. Lost my heart rate info, because the chest strap fell down on me, and it was too cold out there to adjust it. I guess this is a good thing.

Monday, February 1, 2010

day 29

REST DAY! And its February. New inspirations.

Weighed in today at 227, which is (-21) from where I started on day 1. Very happy to get to the 20 lb mark in weight loss. I stayed on the mark for the 4 weeks, and the results are showing. I feel pretty good, for the most part, but I've been tired. These rest days are really something to look forward to and make the most of.

I was very happy with my time in the 100 the other day. 1:07.5 is my personal best to date. I will have one more chance to improve on that before we move on up to 200's and beyond. Also, did a 1:00 run yesterday on the treadmill. While I was not setting the world on fire with my pace, I was able to keep my heart rate down where it needed to be, which is ultimately the point at this stage.

Week 5 ramps things back up again. Here is what we're looking at:

WEDNESDAY- BIKE 30:00 w/transition to 15:00 RUN
THURSDAY- SWIM, BIKE 45:00 (z1 @ 100+ rpm)
FRIDAY- RUN 1:00 (z2)
SATURDAY- BIKE 1:45 (z2)
SUNDAY- RUN 1:00 (z1 to z2)

Sunday, January 31, 2010

day 28

RUN, 1:00:00, 5.15miles, 135bpm, 832 cals

Week 4 complete. :)

Saturday, January 30, 2010

day 27

SWIM, 400 wu, 100 time trial (1:07.5- personal best), broken 1200 (3x100, 4x75, 6x50, 12x25), 300 cd

BIKE- 1:30:00, 36.18 miles, 129 bpm, 167 watts

Friday, January 29, 2010

day 26

Feelin' kinda crappy..and didn't have a whole lot of time today, so I trimmed my 45 min run down to 30 mins. Nose a little stuffy, and last night had a migraine/barf-o-rama again after workout. Tomorrow is another day, 100 TT in pool, big ride.

RUN- 30:00, 135 bpm, 427 cals

day 25

SWIM- 50 TT (30.5), broken 1650 (11 laps, 10, 9, 8..etc) Got kicked out of the pool by HS swim team. Bummer.

BIKE- 30:00, zone 1, 114 bpm, 280 cals

Wednesday, January 27, 2010

day 24

BIKE- 30:00, 11.31 miles, 209 watts
RUN- 15:00, 1.25 miles

45:00, 129 bpm, 575cals

Tuesday, January 26, 2010

day 23

SWIM, 500wu, 2 sets of (4x25,2x50,1x100,2x50,4x25), 200cd
RUN, 30:00, 139bpm, 485cals

Monday, January 25, 2010

day 22


weighed in this morning at 233, which is 15 lbs less than on day 1. So far, so good with the weight loss/training combination. Haven't really been hungry, either. (for the most part).

NOTE: Training builds by about 1 hour per week for 3 weeks, then decreases by 1 hour every fourth week to allow for greater "adaptation". By week 10, we total 11 hours of training spread over 8 sessions.


TUESDAY- SWIM / RUN 30:00 (z2)
WEDNESDAY- BIKE 30:00 w/transition to RUN 15:00
THURSDAY- SWIM / BIKE 30:00 (z1 @100+ rpm)
FRIDAY- RUN 45:00 (z2)
SATURDAY- BIKE 1:30 (z2)
SUNDAY- RUN 1:00 (z1 to z2)

Sunday, January 24, 2010

day 21

So, the original plan was for a couple of old friends from high school to run with me this morning. Roy (Turkey Trot Guy), and Chuck, another guy from my school who is also in my tri class this time. Roy forgot about some plans that he had, so he couldn't run today, and I couldn't get a hold of Chuck to confirm for this morning. I guess maybe there was some confusion, because I showed up at 7 and no Chuck. I waited til 7:15, then called Bryan, to see what time the cult was running and where. I met up with him at a Rite Aid parking lot at 7:45 and we went to this other guys house and ran from there. I ran with Richard and Bry for about 20 mins, then Bry turned around and Rich and I continued to about 37:00 until we turned around. This was my longest run to date and I felt fine afterwards. Turned out OK...

RUN, 1:18:00, about 6.5 miles, 128bpm, 985cals

Saturday, January 23, 2010

day 20

First day of tri class. Love doing 50 time trials. Had my best time so far (29 seconds). Happy with that. LOST 4.4 lbs this week, this morning was weigh in for Biggest Loser.

SWIM- 300wu, 50TT (29secs), 4x50, then (3) broken 250's (1 100, 2x50, 2x25), 4x50, 200 cd
BIKE- (home, on trainer), 1:45:00, 41.89 miles, 122bpm, 168 watts, 97 cadence...all while watching the greatest movie of all time...Pulp Fiction.

Friday, January 22, 2010

day 19

another kinda crappy workout. was TIRED. worked almost 12 hours today. Came home and got on treadmill. Uninspired run/walk for 45:00.

Positive note: Tomorrow is the first Tri Class for the spring semester. Looking forward to getting back with the group.

run/walk. 45:00. HR too low worry about. Maybe I burned 500 cals if i'm lucky. no biggie.

Thursday, January 21, 2010

day 18

Woke up after having a bad dream about getting hit by a car by a texting teenager. Maybe it was all of this Oprah talk that has been going on lately. I really was feeling pretty unmotivated to get my swim in, but did it nonetheless. I realized today that swimming in the morning, unless its a straight swim, its hard to get the full workout done before work. This is ok, for now, since class starts Saturday. So, I guess I really won't have to worry about it for a while. I will be swimming with tri class on Tues/Thurs/Saturdays. I will resume my book program for swim after the tri class gets over. I really can't wait to do a 50 and 100 time trial.

part 1, 6:00am, SWIM, 300wu, 8x50, 7x100, 300cd
part 2, 8:30pm, BIKE, 45:00, 18.6miles, 99rpm, 112bpm, 496cals

Wednesday, January 20, 2010

day 17

BIKE, 30:00 (z2), 11.72 miles, 131bpm, 216watts
RUN, 15:00, 132bpm, 1.21 miles

total 45:00, 132bpm, 591cals

Tuesday, January 19, 2010

day 16

6am SWIM, 2500 yards straight swim (42:02), hit the mile at 27:12.

*12 hour work day*

9:30 pm, RUN, 45:00, 4.23 miles, 132bpm, 599cals

Monday, January 18, 2010

DAY 15

Rest day. weighed in today at 237, (-11) from where I started. This is what my week looks like.

WEDNESDAY- BIKE :30 (z2) to RUN :15 (z2)
THURSDAY- SWIM; BIKE :45 (z1, 100+rpm)
FRIDAY- RUN 1:00 (z2)
SATURDAY- BIKE 1:45 (z2)
SUNDAY- RUN 1:00 (z2)

Sunday, January 17, 2010

day 14

Run 1:00:00 (z2), 132bpm,786cals, 5.07 miles

Saturday, January 16, 2010

day 13

Weighed in with Biggest Loser contest at shop. OFFICIALLY down 9.4 from last Sunday. Good start.

SWIM- 300 wu, 3x100, 4x75, 6x50, 12x25, 200 cd
BIKE- 1:30:00, 34.88 miles, 124 bpm, 169 watts

Friday, January 15, 2010

day 12

Well, I gave it a go...layered up...and went outside for a run at 6am. It was 27* outside, and I felt pretty good. Towards the end, my lower lip was starting to get numb. Maybe it really was cold. I don't know. I had a hard time keeping my HR in the 140-145 range, so I had to stop and walk a couple of times (only for about 30 seconds each time. My HR came right down into the 120's) When I got home, I realized that all of my sweat had turned to frost. I feel tough or something now. ha.

RUN, 45:00 (6:00am), 146bpm, 625cals

Thursday, January 14, 2010

day 11

part 1- 6:15 am, BIKE, 30:00, 12.48 miles, 110bpm, 124 watts (zone 1)

part 2-6:15pm, SWIM, 300wu, 8x50 drills, 1x300 (4:41), 3x200 (in the 3:25 range), 1x300 (4:35), 8x50 drills, 200cd

Wednesday, January 13, 2010

day 10

Bike, 30:00, 11.43 miles, 207 watts
Run, 15:00

124 bpm, 567 cals

Tuesday, January 12, 2010

day 9

Tonight when I got to the pool, Mr. Swim was just getting there as well. He asked what my workout was, and after I told him about it, he decided to join me. I was glad that he did, since he kind of forces me to step up, and takes me out of my comfort zone when I'm trying to keep up with him. Good workout in the pool.

After that, I ran for 30:00 around the indoor track. I was able to better control my HR on this run for some reason. My target HR was 143, and I averaged 144. Not bad, and I was able to run the whole thing without walking or slowing too much to get the HR back down. Pretty happy with that.

SWIM: 300wu, 8x50drills, 16x25@10secs (every 4th one was a sprint), 1x400@60secs, 16x25@10secs(4th-sprint), 8x50 drills, 200 cd. - 2500 yards altogether.

RUN: 30:00, 144 bpm, 465 cals.

Monday, January 11, 2010



Thats how much I lost in week 1. 10.5 pounds. I think that qualifies as success when it comes to dieting. I guess I'm learning that sometimes I just eat to eat. Because it tastes good. Because theres some left. Whatever the reason, I keep eating. So I have been trying to stop. Stop before my stomach is completely full. Eating on a smaller plate, and eating slowly. Things I've never really done well in the past. I'm going to keep at it, and hopefully I can get lean as we head into spring and the training ramps up. I'm actually looking forward to seeing what I can do with less weight to carry up the big hills.

Anyway, week 1 is in the books. Here is what Week 2 has in store for me:

MONDAY (today)- rest day

TUESDAY- Swim (300wu, 8x50 drills, 16x25 @10sec, 1x400@60sec, 16x25@10sec,8x50 drills, 200cd) RUN 30:00 (Z2)

WEDNESDAY- BIKE 30:00 (Z2) transition to RUN 15:00 (Z2)

THURSDAY- SWIM (300 wu, 8x50 drills, 1x300@40sec, 3x200 @30sec,1x300@30sec, 8x50 drills, 200cd) BIKE 30:00 (Z1 @100+rpm)

FRIDAY- RUN 45:00 (z2)

SATURDAY- BIKE 1:30:00 (Z2)

SUNDAY- RUN 1:00:00 (z1 to z2)

Sunday, January 10, 2010

day 7

So, end of first far, so good. Other than the migraine on Tuesday and the vomit that followed, I had a pretty good week with training/diet. I basically tried some portion control techniques at dinner time, and changed (slightly) the way I ate throughout the day. I've had some weight loss, but I'm going to wait until my monday REST DAY weigh in to put the official weight on here.

Today, a nice steady run on the indoor track at Rowan. I signed up for the spring semester of the tri class, and they told me I was got the last spot. I think Nick was talking about expanding it, so it might NOT have been the very last spot, but I was glad that I got in nonetheless. I'm looking forward to that starting up again...its fun to hang out with those people, and there is A LOT of inspiration in that room. Good deal.

I need to calculate my zone 2 for running. I wasn't running that hard, but my heart rate was into my zone 3 for biking heart rate. I would expect them to be different, since I've been biking for a long time, and concentrating on running just over the last few months. I talked to Jack, and he's going to send me some info regarding run heart rate zones. If anyone out there knows, that would be great as well. Thanks.

RUN 45:00, 152 bpm, 747cals

Saturday, January 9, 2010

Day 6

bike, 1:00:00 (zone 2), 23.04 miles, 125bpm, 162 watts

Friday, January 8, 2010

day 5

boy did I so NOT feel motivated this morning. Once I got all of my electronic gadgets to cooperate with me (ipod, heart rate monitor), I felt a little bit better. And then, once I got through my warmup and started to run, I felt fine. So see, lesson learned. Push through. It will be worth it in the end.

RUN- 30:00 zone 2, 137bpm, 402 cals

Thursday, January 7, 2010

day 4

Scheduled off today, so I didn't have to wake up at 5:30 am to get part of my workout in. Thats a good thing.

Went to Rowan at around 12:30, feeling pretty good about getting this swim workout in. I felt great starting out, and did the 300 warmup. After the 8x50 of drills, I set a goal for myself with the 12x100's. I would swim on the 2:00's. Hopefully, I would keep my swims in the 1:30-1:40 range, which would allow for at least a 20 second rest for each 100.

I decided to push some on the first one, and when I finished I was at 1:21. I followed that with 2 or 3 in the 1:25 range, then a few at around 1:28, and eventually by 100 #6 or so, went over the 1:30 mark. My slowest was 1:34, and for #12 I pushed to a 1:28 again. I was VERY happy with this effort...felt strong...felt the drills working...very happy.

When I came home, I did part 2 of todays workout...30:00 bike, zone 1, 100+ rpm. check. A good day altogether.

SWIM- 300 wu, 8x50 drills, 12x100's (range=1:21-1:34), 8x50 drills, 200cd
BIKE- 30:00, 13.06 miles, 119bpm, 99 cadence

Wednesday, January 6, 2010

day 3

bike 30:00, run 15:00, 137 bpm (Z2), 688 cals

Tuesday, January 5, 2010

day 2

Part 1, AM run (Z2): 30:00, 139bpm, 484 cals

I seriously battled a migraine for most of the afternoon. I thought maybe I needed to eat something before going for my swim at 5:30. I usually don't eat BEFORE a pm workout, no matter how late the workout. So, in a sense, I broke my own rule. The swim itself was fine...felt good on the warmup and the drills, took it easy on the 100's (found out my "warmup" pace is about 1:35-1:45 per 100 yards. Faster than I thought). I still felt sick in the pool towards the end. The lifeguard told me they were getting ready for a meet in a few minutes, so I bagged the 2nd 400 of drills, and hit the cool down. No biggie.

I felt worse when I went to the locker room, and by this point, could only hope that I made it home before barfing. I made it to the parking in the out of the car...and barfed many times in front of the car, right there in the parking lot. Gross, I know. Ironic that this happens on what is technically my FIRST DAY of training. Nasty.

Part 2, PM swim, 300 wu, 8x50 drills, 12x1o0 (20 seconds rest)- all within 1:35-1:45 "easy" pace, 200cd. 5 barfs. :)

Monday, January 4, 2010

Week 1, Day 1

And so it starts...yes, it starts with a rest day, but it starts. I'm going to be following a program that I got from a book called beIRONfit, By Don Fink.

My starting weight is 248, as of this morning. I thought I'd be a little less, due to the amount of training that I've done. I really need to focus on nutrition as well as workouts during this next phase. I've taken some body measurements as well.

NOTE: I'm 6'4" and 37 years old.
Chest- 44 1/2
Waist- 44
Hips- 42 3/4
Thigh- 26 3/4

WEEK 1 looks like this:

TUESDAY- SWIM (about 2500 yards, with drills and intervals mixed), run 30:00 zone 2 HR
WEDNESDAY- 30:00 bike (Z2) with transition to 15:00 run (Z2)
THURSDAY- SWIM (2500, drills and intervals), BIKE 30:00 (Z1, 100+rpm)
FRIDAY- RUN 30:00 (Z2)
SATURDAY- BIKE 1:00:00 (Z2)
SUNDAY- RUN 45:00 (Z1 to Z2)

This program starts out at 6:00 in week 1 and builds up to 11.5 hours/week. The average is around 8.5 hours. My base training has prepared me for the "Intermediate" level of training. Hopefully, I will be successful, and this program will ultimately get me to the finish line at IRONMAN USA!

Saturday, January 2, 2010


Ok, so yes. My first chance of writing "2010" this morning, and I (of course), wrote 2009. Blew it. ANYWAY, today was tri-class (special, clinic "open house"). There were lots of people there, like 25...Half of them swam with Nick and did drills and technique stuff. The other half did a pyramid workout. I wore my watch, so that I could start to keep track of specific times for each part of the pyramid. I was happy, and able to stay consistent throughout. After the swim, we did a 1:00 spin sesh. Nothing crazy, and to tell you the truth...I really hate the spin bike. Its just not the same.

swim- 400 wu, 1000 pyramid (8x25, 4x50, 1x100...then back down)
*did the 25's between 19-21 seconds, the 50's around 40, and the 100's were 121 and 128...the VERY LAST 25, I went all out and did a sub-14. VERY happy with that.

bike- 1:00, 118bpm, 575 cals