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