New Year's Eve Run

Ran a 4.57 mile course in 35:33(7:48 pace), I feel my endurance isn't too bad but leg strength is far from where it needs to be. Hills hurt too much.

Compare to Sunday Run on 11/16/08 (33:28)

Spin 111229

Spin

40 min
510 Cal
16.5 Miles

First 15 minutes steady state between 100-105 RPM at gear 12
Next 15 minutes alternating every 30 seconds standing and sitting and increasing gear by 1 every 2 min - started at 15
Last 10 minutes steady state 85-90 RPM at gear 12.

Swim/Gym 111228

Swim

Warm-up:
1x50
2x500

5x50 on the min.
5x100 4 min interval(1:29 avg.)

Cool down;
1x250

Transition Run - 1/4 mile@7:00 pace
Front squat 3x5(45/95/115)
Push Press 3x5(45/95/95)
Dead lift 3x5(45/135/185)

Swim was good practice for being out of breath in the water, something I still have to get comfortable with.  Weight work was just to start adding weight to the motions, probably one more workout like that before starting on a dedicated program of weights.

Run 111224

Christmas Eve run with Carrie.  4.1 miles and a great running partner.  Finished with another .4 with Tupper - faster but conversation wasn't as good.

Spin/Run 111221

Spin
32 Min
405 Cal
13.2 Miles

Run 1 mile 7:40

I felt like I really pushed it on the bike, which meant I relived lunch for the last ten minutes and through out the run.  Overall I felt ok but a long way to go by June.

Swim 111218

I did the first 7 days of the 12 days of Christmas workout over at triathlon.competitor.com/

Sets of 75, and for the 7 days it should be 2100 yards(if my math is right)

1. Freestyle
2. Freestyle-drill-freestyle
3. Hypoxic, breathe every 3/5/3
4. Backstroke/freestyle/backstroke
5. Freestyle
6. Pull
7. Hypoxic, breathe every 5/7/5

The hypoxic breathing was tougher than expected.  Since I knew I wasn't doing the full workout I did pull for day 6.  It was a fun workout and I so want to try the full 12 days but I may not get it in until the new year.

Well I am definitely back into swimming but I need to get back to cycling and running quickly.

Swim 111212

Warm up:
100
200

1x800
1x600
1x50 - all out

Swim felt good, wasn't planning on two sets as I had planned on one long one.  However, I was asked to move from one pool to another.  I need to get the gym earlier because the pool closing ended my workout about 300 yards short.

Run 111210

Ran 5 miles in 36:46, a 7:35 pace.  Relatively flat course, my lungs felt like I was running a 6:30 pace and my legs thought I was going at 7:00 and my mind was hoping I was under 8:00. It was nice out, sunny and about 45

Course

Bike/Gym 111207

Spin
32:30
14 Miles
395 Cal

25 Back Ext
Followed by 5 reps each of:
Air Squat
Empty bar(EB) squat
EB Push Press
EB OHS
EB DL
EB Clean
EB BP

20 lb. Dumbell Clean and Jerk (5 each side)

Wow, what a reality check with how much fitness I have lost in the last 2 months.  The good news, is I think (fingers crossed) I mentally back on the horse and I know what I need to do to get ready for Ironman Syracuse.  Bad news is my rib is affecting my lifting - at least bench press and core work.  My other range of motion work was fine.

Swim 111205

Dragged my butt to the pool again - two Mondays in a row, am I back?

Ladder of yards
100
200
400
800
 3x50 on the min.

1650 total

Rib is starting to feel better. While in the pool the motivation is there but it isn't there pre-dawn like it needs to be.

Swim 111128

Swam with Jim, good to have someone to force me to get back out there.

Warm up 2x200
6x50 on 1:00
3x100 on 2:15
Cool down 250

Not as much as usual but a good way to get back in the water.

Run 111123

Ran ~3.5 miles very easy with Jim.

Raritan Canoe Race

I completed the Delaware and Raritan Canal Canoe Race yesterday with my Dad and oldest son A.  It was a gorgeous day for a canoe race - ~65 degrees and sunny. I will say the water was freezing so other than cold feet at portages we stayed dry.

The race itself is VERY informal and a quick 10.6 miles along the canal. There were a variety of boats - kayaks, C-2's, even Olympic canoes where the paddlers did all 10 miles on one knee.  Personally, we race in a cedar strip canoe named the "Slenda Glenda".  This was the same boat that I did the Long Lake Boat Regatta in a few years ago.  It was a lot of fun and great to race with both my dad and A.

Also, it was great to get moving again. After 6 weeks of limited activity, hopefully this will get my butt in gear again.

Garnet Valley Fun Run

Gorgeous day for a run.  I successfully defended my title and had a lot of fun.  I think next year I will be able to convince my whole family to join in.

Ironman 70.3 Pocono Moutains Photos

Photos are here.  I am bib 891

Run 111004

Did a nice easy run of 2.9 miles with Jim.  While I feel fine in general, once I was running I could tell my body is still recovering from the race.  We ran at about a 9:24 pace.

Ironman 70.3 Syracuse

I signed up for next year's Ironman 70.3 Syracuse before reviewing this year's Poconos race so I can't reconsider.  Only 9 months to go!

Ironman 70.3 Pocono Mountains - My results

My results are below, keep in mind the bike was only 55 miles so the speed was ~17.8 mph not 18.2.  

my Ironman 70.3 Pocono Mountains - Overall results

Swim - Canceled
Bike: 3:04:41
T2: 4:54
Run: 2:06:45(9:40 split)

Total: 5:16:20

I will log a full race report later.

(I was mid-chew on a Cliff bar in this photo)

Ironman Poconos 69.1

Just got the disappointing news that they canceled the swim portion of the race due to high water, fast current, and debris floating down the river.  In the past I would have been thrilled to not have to swim but after training for the swim for so long I want to do it.  Now I have to sign up for another race to officially complete a 70.3.  I am thinking of the Syracuse one next year - Ironman Syracuse.

Countdown to Ironman 70.3

So only three days left until the Ironman 70.3 Pocono Mountians. Butterflies hit every time I see the word Ironman.  There is speculation that the swim might be canceled, I really hope it isn't so I don't have the first time nerves again.  On the positive side the weather is right up my alley - low 50's.

Bike 110925

Rode 18 miles in 1:05.  Good last warmup ride before the weekend.  I really hope the weather cools, On Sunday it was hot and humid.

Ironman Poconos Athlete Guide

They released the athlete guide and when reading it last night I noticed they listed the following item under the running section:

"1. No form of locomotion other than running, walking or crawling is allowed. "

I love how crawling is listed as an approved method of traveling the course - here is hoping I don't need that one.

Swim 110921

Warm-up
50/100/200

1000 yards in just under 20 min.

Daytime workout threw me for a loop but felt good once I got going.

Philadelphia Rock n Roll Half Marathon

I ran the Philadelphia Rock n Roll Half Marathon on Sunday in 1:38:31, was hoping to break my PR of 1:37:19 but missed it.  I was on pace until mile 8 and lost all of my time between miles 8-10.  Overall race was good, two blisters were the biggest irritation of the day.

Also this was Carrie's ran first half-marathon, she did great and finished with our friends Jim and Jessica.

Link to my results

90 Miler Videos

www.youtube.com/watch?v=0b6Lvn8YMEs
www.youtube.com/watch?v=v81tqbu8Dvk
www.youtube.com/watch?v=taGIHTQ-v5k
http://www.youtube.com/watch?v=KZszUt53pac

Spin 110913

Spin Class

50 Min
18 Miles
625 Cal

A little shorter of a class this time. Legs felt stiff from Saturday.

Adirondack Canoe Classic Results

90 Miler results were posted yesterday, you can find them here courtesy of Mac's Canoes.  Most importantly is Boat 168 - my dad's which placed 3rd in the C-4 Mixed class by 5 seconds.

Run 110912

Ran for 30 mins with Jim ~ 3miles

90 Miler Articles

Reynolds Express takes First  . . . - Adirondack Daily Enterprise
College student participation in 90-Miler race grows - Adirondack Daily Enterprise
Hamilton College Canoe Team - Hamilton College
College student participation - Adirondack Daily Enterprise
Under the Microscope - Blog Post
Annual 90-Miler Comes to a Close - Adirondack Express

Adirondack Canoe Classic Photos

Joanne Kennedy had started posting photos of the 90 miler.  Day1 , Day 2, Day 3
Rand Snyder has a flicker set here.

2011 90 Miler Day 2

My dad is doing great and his C-4 is sitting in third.  Here is a link to an article from Long Lake:

90 Miler Day 2

Bike 110910

Rode 42 miles in approximately 2:25.  Legs felt pretty good but I could feel the fatigue on the last couple of hills.

3 weeks to go

2011 90-Miler Day One

Good luck to all the paddlers, articles are already coming out:

Concrete Canoe Racers in the 90

Swim 110907

Warm - up
50/100/200

1x2250 yards 43:55

Compare to 110824

Felt heavy in the water but eventually found my pace.

2011 Canoe Classic Starts Friday

My dad is again racing the 90 Miler this year - this time in a C4.  I am a little jealous this year and really hope to do it next year.

http://www.adirondackexpress.com/News/09062011_canoe_classic

Ride 110905

Rode 38 miles with my dad over a very hilly course. Finished the course in ~2:40 min.

Spin 110830

Spin Class
23.5 Miles
755 Cal
55 Min

If only I could maintain 25mph on the road!

Bike 110827

Got in a quick 15 mile ride before Irene started up.  Rode 10 of it with my dad.  It started raining during the last 5 miles but it was good to get in a little practice in case it rains during the race.

Swim 110826

Swim:
50/100/200 - Warm up
500
250 x50 on :50
250 (50 Kick/pull/breast/kick/pull)
250 x50 on :50
500

Total 2100 yards

Swim was good, and a good reminder I am slow.

Ironman 70.3 Pocono Mountains - Ironman 70.3 Pocono Mountains results

Place holder link to my entry.

my Ironman 70.3 Pocono Mountains - Ironman 70.3 Pocono Mountains results

my Ironman 70.3 Pocono Mountains - Overall results

Swim/Run 110824

Swim:
50/100/200 Warmup
2250 yards (41:50)

Run:
2.1 Miles in ~20 min
3.25 Miles in 25:16

Swim was great, at the end I felt like I could keep up the pace for awhile longer. Ran with my dog for the first interval and then ran the second.  Run felt good.

Run 110817

Ran 5.31 miles in 41:36(7:50 pace).

Ran today instead of swimming because I need to get my mileage up a little.  Run was good, much cooler in the morning and pace was nice and easy.

Spin 110816

Spin Class

23.5 Miles
815 Cal
56 min

Standard class today, nothing crazy.

Run 110813

Ran 6.25 miles in 48:20 (7:43 pace).  Muggy and humid outside - I hate hot weather.

Swim\Run 110813

Swim:
Warm-up: 50/100/200 yards
2x1000 yards (19:00/19:28)
Total: 2350 yards

Run:
2.1 Miles ~20 min

Slept well last night and unlike the last two mornings I didn't feel like a walking zombie when I got up.  Swim was a good steady state workout.  At the end of each 1000 I felt like I could have kept going which is good since next week I need to do 2x1250.

Run was just a light run with my dog, very easy pace.

Spin 110811

Spin Class

57 Min
760 Cal
20.5 Miles

Lots of heavy gears today

Swim 110810

Warm up:
50/100/200

500 yards
5 Intervals of 50 on 50 off.
3x (50 Kick/50 Pull/50 breast
500 Yards

Total 2300

Very tired today, not related to muscle fatigue but sleepy tired.  Never really felt like I was in a rhythm during my swim.  I had hoped to run afterwards but didn't have the energy.

Swim/Spin 110809

Swim:
1000 yards in ~19:00.  Swam 3 laps as a pseudo warm-up stopped for about 20 seconds to adjust my goggles and did another 17.  19 min includes the break.  Not as fast as last time but still pleased.  Will definitely need to figure out a warm up before the race.

Spin:
61 min
25 miles
915 Cal.

Spin class went great, felt great.  The swim before hand got me warmed up which helped versus my normal half awake start.

Run 110806

Ran 5.3 miles in in 40:26(7:38 pace)  I hate running in the summer or whenever it is over 70 degrees.  Way to hot.

Swim/Run 110805

Swim:
50/100/200 Warm up
1000 Yards - 17:56
150 yard Cool Down

Run(with dog)
1.5 miles easy

Today was a great swim day, in fact I think that is the fastest I have ever done 1000.  I wasn't aiming to go fast this morning but rather just do steady state.  However, I felt strong in the water and that I could have kept going further at that pace when I finished. Shortened swim because Carrie was heading out for  a 9 mile run at 6, I ran through our neighborhood with Tupper while the kids slept.

Spin 110804

Spin Class

52 Min
650 Cal
22.5 Miles

Quads were sore today.

Swim/Run 110803

Swim:
Warm up: 50/100/200
Speed Work 10x100 with ~15secs between intervals
Recovery 500yards
Speed Work 200(20sec)150(15)100(10)50

Total Yards 2350

Swim was good, the recovery between the 100s was a little long but I was still breathing heavy as I started each set. It was good to push myself as I really wanted to stop after the 6th interval.  The second round of speed work went really well.

Came home and took my dog for a 1.6 mile run, I didn't time it but it felt like a 8:30 pace.

Bike 110802

Spin Class:
21.7 Miles
660 Calories
51 Min

Today's class was a lot of interval work and limited climbing.  Legs were still a little heavy from Sunday.  Need to start doing brick work in the mornings.

Bike 110731

Just under 26 miles (25.83) in 1:37:00 - bike watch doesn't have seconds.  Tough as it was VERY hot but it was good to get in a long ride on the road.  Course was hilly and next time I want to bring a Gatorade as well as water .
Course is here.

Swim 110729

Warm up:
50/100/200
3x750 yards

Total: 2600 Yards

Good swim, again took until the 200 yard set of my warm up to shake the sleep out of my body.  I didn't keep exact time as I was more focused on just working on increasing my distance.  I would say the times were <15min, 15:30, and 16 min.  I didn't feel like I was any slower but I was swimming about 5 secs per lap slower.  I was in the end lane versus my typical middle lane.

Bike110728

Spin class:

55 Min
775 Cal
21.4 Miles

Better than Tuesday, looking forward to being on the road this weekend.

Swim 110727

Freestyle:

50
100
200
300
400
500
400
300

2250 total yards or a little over 1.25 miles.Between getting adjusted to the morning and warming up, the first three sets were tough.  But then I was able to get into my old rhythm of 1 Min/50yards and then it was just a matter of counting laps.  The ladder was a good way to get back in to it.  My next swim session will be longer sets.

Bike 110726

Spin Class
20.2 Miles
55 Min
785 Cal.

Finally started dragging my butt out of bed in the morning.

Adirondack Vacation

Just got back from a great vacation in Old Forge and Lake Placid.  My dad and I took the kids up to the High Peaks region and climbed Cascade and Porter mountains.  The kids and I  then met Carrie in Old Forge for a week with her family.

Spending the week driving up and down the Fulton Chain as we visited the ADK Museum in Blue Mountain, Hoss's in Long Lake, a day at Buttermilk Falls, and two days boating on First through Fourth lakes I was reminded how much I miss doing the Adirondack Canoe Classic.  I will hopefully be able to fit it in next year.

Run 110714

Ran home from Honda, still don't have my watched fixed but pace was good.  Didn't push it.

Bike 110711

Rode 17.25 miles in 45 minutes on the spin bike.  I hate working out at night but I need to get it in when I can.

Ocean Swim 110704

Swam a little more than 500 yards this morning in the ocean, even used my wetsuit.

OC Run 110703

Ran approximately 4 miles along side my kids while they road bikes on the boards. Mostly jogged but was able to get some intervals at 80% of my 5k pace.

ADK Canoe Classic Application Arrived

90 Miler application arrived in the mail.  If there was only a way to fit it in with all the training I am supposed to be doing for the Ironman Pocono Mountains.  The key words are 'supposed to be'.  I really plan on putting this race on next year's schedule, it has been a few years.

Intervals 110621

Ran intervals in my neighborhood, repeating this workout from about a year ago

.20 at race pace
.05 sprint up hill
20 push-ups
.05 mile jog
10 pullups 5 first round then 0
.20 at 80% race pace.

I did 6 intervals in under 30 min, not sure of the exact time. I had to pull the pull-ups out of the rotation due to the fact that my right bicep is still healing.  I haven't had my lungs burn this much in a long time. 

Run 110620

Ran two loops of the Rustin course with Jim.  Almost perfect splits of 16:38/16:41 of the 1.8 mile course.  Legs felt heavy from the last few days.  Finished with a two laps around the track, timed one at 1:13.

Side note, still doing daily push-ups and have been consistently at 60 for a few weeks.

Wake-up Call Weekend

So I did a tough run (temperature) and a ride I have done before.  Both were good points of reference and I don't like what they reference. Time to get serious and back on the horse with training.  I have a little over 3 months until the Ironman Poconos and no buffer to slack anymore.   I think this will be enough to get me moving again - at least I hope so.

Father Day Ride

We continued the tradition this year by doing a father's day ride early in the morning.  Last year I rode to my dad's house and they we went for a ride together. This year he came here and we did the whole thing together -16.1 in about an hour.

Run 110618

Went swimming the my family at the gym and ran home.  The course I ran is the same I ran here.  I have no idea of the time as my watch is broken but it definitely wasn't done in 41 minutes.  At the start my legs felt heavy but as the run progressed they felt better.  The real trouble was the heat as it was over 85.  I could handle the heat coming down on me but the heat off the pavement was a killer. I ended up walking about .25 mile of the last 2 miles.  I felt ok from a fatigue perspective but felt like I was redlining on over heating.

Run 110604

Ran 3.25 at West Goshen park in 23:52

Run 110602

Ran 3.25 miles with Jim in 26:50.

Final Anguilla Beach Run

Ran another two miles on the beach this morning before leavinn Anguilla.  Cooled off with 200 yard swim in the ocean, will definitely miss being on vacation.

Anguilla Bike Ride

Carrie and biked to a local pastry shop today(5/31) and then to Rendevous Bay for a walk and swim.  Swam in the afternoon.

Anguilla Swim

Swam .75 mile in the ocean.  Swam quite a bit after that while snorkeling.

Beach run

Ran 2 miles on the beach followed by alot of unstructured swimming while I was skin diving.

Run 110522

Ran 4.3 miles in about 31 minutes.  I need to kick it up a notch as I am starting to loose my conditioning.

Run 110511

Ran West Goshen park ~4.1 miles in 29:17.  I did interval work with the first and last mile easy, the middle miles I did intervals using the .1 mile posts.  .1 mile at a little faster than race pace, and then .1 mile easy.

Run 110508

Ran ~5 miles in 35:27 during my son's lacrosse practice.  It was 6 laps of a course a little more than .8 miles.  The first 2 were at a 6:50 pace and then my splits started to drop.

TD Bank Five Five Borough Bike Tour

My dad and I did the bike tour again this year (link to last year).  This year we included my oldest son A. who rode on the tandem bike with us.  My dad and I split duties on the tandem with he and A. on for the first half until the Astoria rest stop and then A. and I until the end.  It was a lot of fun and A. did great for 4 hours on the bike.

He even got into the spirit of racing as we chased down other tandems we saw.  We played cat and mouse with one for several mils before we finally stayed away..

Out and Back Party Run - Results

Results were posted here.

Finished 29th overall and 15th in my age bracket - very pleased with the results.

Course Details Here

Out and Back Party Run

My wife and I headed into the city last night for the 'Out and Back Party Run'(course) with our friends Jim and Jess.  After I met the three of  them at the train in Elwyn we headed into the city for Carrie and Jess's first race.  The weather was perfect,minus the 5 min rain shower just after we picked up our packets. I had decided I was going to push it this race and see what happened.  When the cannon went off for the start it was a mad dash and I attempted to stay towards the front and did a pretty solid job staying with the pack for the first mile.  The first mile marker was a little early as I ran it in 5:45 which was much faster than the pace felt.  I hit the 2 mile turn around at 12:20 which felt right for 2 miles.  On the way back I say Jim first and then Carrie and Jess, that was the nice part about an out and back course.  As I approached mile 3 I could feel the fatigue setting in and hit the mile marker at ~19:40.  My goal of 26:00 seemed to be fading except I kept telling myself that mile marker was short to the finish.  I ended up finishing in 25:46 by my watch so that mile was definitely short and other than being passed by 4-5 runners in the last mile the run was great.

Splits: 5:45/6:35/7:20/6:06

After finishing, I walked back down the course to cheer Jim as he came up to the finish - also beating his goal time.  We then waited for our wives and cheered them on as they came through the last quarter mile.  The after party was nice and a fun way to end the day.

Spin 110426

First spin class in 2 weeks this morning:

Time: 55:00 min
Distance: 21.50
Cals 675

Rumpass Race Report

I have to start off by saying this was a great race.  I really enjoyed the course and the location. My results were:


Swim: 00:16:32
T1:   00:02:27
Bike: 00:39:56
T2:   00:00:59
Run:  00:22:20

Total:01:22:12


Full Mens Results here.

Pre-Race:
We drove the course the day before and it is quite different then the area around home.  Hills were rolling without any real leg busters.  The run course does have a small trail section but looked good overall.  The biggest shock was that I had in my head that the race was on the warm side of the lake and I was wrong.  Thank good for the wet suit. The area was still very muddy from all of the rain the day/night before. The transition area was ok but the swim to transition area was a mess and so were portions of the run leading to the finish.  I somehow ended up with bib #2 so I had what I considered the best possible rack position in the transition area.  Turns out being a 'Z' pays off as they ordered the bibs in reverse alphabetical order.

Jim picked me up at 8:30 and we easily made it to the course by 9am.    Took my time in getting ready which almost led to two errors:

1. Almost got in my wet suit before body marking - this was a minor one.  
2. Waited to pick up my timing chip until the end.  I didn't head over to the tent until just before the transition area closed.  Turns out they needed my run bib to give me my chip, this led to a frantic sprint back to my stuff to grab my bib and get back before the transition area closed.

At this point we were only 15 min from race time and I had lost track of where Jim was - turns out he was warming up in the water.  By chance I saw my family who was there to cheer me on and gave them all a quick hug before darting off to the swim area to get ready with my wave.

Not having my dad there to pit crew was a big difference.  It is nice to have someone there to take care of the odds and ends while you focus on race prep.

Swim
Did I mention we were on the cold side?  Water was cold but the wet suit made up for it. This was my first time in the water with the wet suit and it made quiet a difference.  I don't remember ever feeling  the water above my knees or below my chest.  My wave was the second to go and I hung to back knowing I would be one of the slower ones.  When the wave started I felt great and other than the fact that I zig-zaged over the course the swim went well.  I swam freestyle for the majority of it which was good for me.  I even caught a few guys from the first wave.  Coming out of the water I heard Carrie yelling to me that Jim was 2 minutes up on me which was better than I thought.  I was worried I would be 4 minutes plus down after the swim.

T1
First transition was ok, I needed to put more body glide around my calves as I struggled a little to get out of my wet suit.  Overall I was in and out I relatively quickly.  I had hoped to shoulder my bike over the mud but the race marshals were reminding everyone they had to run with the bike.

Bike
The bike course was good an I as thankful we had driven it the day before so I knew were the hills were and where I could push a little harder on the flats.  I tried something different for this race.  I kept in a slightly easier gear than normal but kept my RPMs high.  This seemed to really help the lactic acid from building in my legs.  I was also able to stay in the saddle for most of the ride.  In hind sight I wish I had pushed a little harder on some of the flats to squeeze a little more time out.

T2
Second transition was great, less than a minute and 4th fastest for the day.  This is where it pays off to bike with toe cages and running shoes.  Can't complain about anything as I was in and out of the transition area so quick.

Run
Run was ok.  We didn't scout the run course before had so I was fully expecting the hills.  I re-caught some of the guys who passed me on the bike.  Towards the end of the run the sun was out and it was definitely getting warm.  I saw Jim as I was running back and he looked strong as he was going by.  Just like in the bike I think I left some time on the course and good have pushed a little bit more.  I need to work in some brick workouts  in my training to be able to know my limits better.

It was great having my whole family there at the end cheering.   Add in the fact that I was able to do the race with a good friend was even better.   I would definitely recommend this race to other and hope to do it again in the future.

Run 110423

Ran with my wife for 5.08 miles in 53:57 - 10:37 pace.  Body is sore from the 6 last night and 5 this morning.  Ready for a rest.

Really enjoyed running out in Ohio, flat to rolling hills.  Nice rural scenery and very little traffic.  Add in the cool weather and overcast skies and a good running partner - you couldn't ask for better conditions.

Run 110422

Ran 6 miles in 40:25 - 6:44 pace.  Rolling to flat course so my time was good.

Race Day Post

Rumpass in Bumpass is done. Great race. Finished in 1:22:12 and in the early results 144 out about 700.  Definitely a good wake up call for the fall. Will do a full race report when i am home and the offical race results are posted.

Pre-race ride

Took my dad's bike out for a quick ride to stretch my legs. Glad i did because the seat needed to be adjusted.  Also did a short run.

Rumpass Pre-Race Report

Day before and weather is rainy and freezing outside, so glad the spring race is tomorrow versus today.  I feel for everyone doing the international distance today.  Fortunately, tomorrow is still supposed to be sunny and 71 with water temp around 68.  Swam in the lake yesterday and water was great, can't wait to feel the difference with the wet suit.

Jim and I are heading out to drive the course and pick-up our packets later this afternoon. Anxious to see the bike course to get a feel for the elevation changes.

Since NCAA Wrestling Just Ended

Spin 110412

Spin class this morning:

Time: 57:30 min
Distance: 23.50
Cals 775

Good workout, race is only 5 days away.

Run 110410

Ran 4.07 miles in 28:18 - 6:57 pace. Pushed it hard and it felt great to stay under 7 min miles. My nagging injuries seem to be healed so I am keeping my fingers crossed.

Spin 110407

Spin class this morning:

Time: 52:00 min
Distance: 20.00
Cals 625

Today's class kept the gearing low and the rpms high working on intervals. Can't believe I made it to two classes this week with the way things have been going.

Spin 110405

Spin class this morning:

Time: 55:00 min
Distance: 22.00
Cals 780

This class is the only thing I am doing consistently lately. Between injuries and struggling with motivation This has been a bad few weeks for me. Its not helping that the Tri in Lake Anna is only two weeks away.

Great Article on Wrestling.

As a former wrestler, the sport continues to be one of my favorites.

Wrestling, Sport for Our Times

Spin 110329

Spin class this morning:

Time: 55:00 min
Distance: 22.00
Cals 630

Finished with 5x5 160# bench press(8 pull-ups between each set)

ITB feeling ok, still treating it. Dealing with various other tweaks to my hips and right foot. Getting old stinks.

Run 110326

Ran 3.5 in 29:08 on the paved path around Rustin High School with Jim. Then did 3 laps on the track of 200 meters full speed, 200 recovery pace.

ITB held up well, I started using a foam roller which seems to be helping.

Swim 110325

Warm-up:
300 Yards freestyle

Set One - no rest between:
1x50 Free
1x50 Breast
1x50 Free
1x50 Breast

Set Two (x3) - no rest between:
1x150 Free
1x50 Breast
1x50 Free
1x50 Breast

Set Three
1x100 Free

Set Four
1x 100 Kick on back
1x 250 Pull

Warm-down (x2):
1x50 Free
1x50 Breast

1x50 Free

Total 2100 yards

Back in the pool after a long break - too long. According to my training log it has bee 2 weeks. Can't afford to do that again. Swim was good, definitely staying confident in the water. I need to time trial in the next few weeks to get an idea of what to expect for the Rumpass in Bumpass

Spin 110322

Spin class this morning:

Time: 60:00 min
Distance: 21.50
Cals 805

Finished with 5x5 155# bench press(8 pull-ups between each set)

ITB feeling ok, still treating it.

Bike 110321

Rode 13.25 miles in 54 min. with Jim. It was a good ride with some hills mixed in. We took it easy for most of it and after watching him tackle the hills seated versus having to stand like I do I tried to find a gear that would allow me to do the same. I need to work on trying to keep the RPMs up on the hills. The low gears are good for short distances but I am worried about what they will do when I start stretching my rides to 30+miles. ITB band is still sore, but since I know how to treat it, it is already starting to improve.

Run 110320

Ran 10.05 miles in 1:15:19 - an exact 7:30 pace. I was hoping to sneak in under 15 but didn't make it. Endurance and energy felt good for the whole run. I did the 10 mile Dilworthton Road course the I usually cycle. The only negative for the day is that my left ITB is now severely inflamed and will probably sideline running for a several days - I guess that just means more time in pool this week.

Gym 110316

1 Mile Run 6:51

5x5 Bench Press 155#

Motivation is at a severe low for me. Need to get back on the horse as they say.

Bike 110313

Rode 18.25 Miles in 1:08(16.1 MPH). Wind was tough. Rode up Dilworthton Road in low gear (4) just to see if I could.

Swim 110311

Warm-up:

300 free
300 kick
300 pull

Set 1
5x100 IM(back/free/breast/free) 2:15 interval

Set 2
6x100 easy/60/70/80/90/100%

Set 3
4x25 free sprints

Set 4
4x50 Free fast kick

Cool Down
100 Free

Total: 2400 yards


Longer work out due to the kick drills. You know it is going to be rough when the lifeguard warns you that you will need to cut it short as they are handing it too you. Fortunately I know I am slow as brick in the pool so I didn't feel bad. I was also reminded that I hate kick drills

Spin 110310

Spin class

22.5 Miles
715 Calories
55 Min.

5x5 Shoulder Press 100# (Chin-ups between 10/8/8/8)

Spin 110308

Spin class

23.9 Miles
767 Calories
56 Min.

5x5 Bench Press 165#(5/5/4/3/3)

Spin/Run 110305

Really hit it hard today. Completed a spin class for 62min(25 miles) and then ran home from the gym - 5.5 miles in 41:03. Overall I felt good, but need to keep working on hydration.

Swim 110304

Warm up
200 Yards

Workout:
Free - 400y
Free - 4x100y (on 2:00)
Free - 300y
Breast - 4x75 (on 1:45)
Free - 200y
Back - 4x50 (on 1:15)
Free - 100y
Free - 4x25y (on :30)
Free - 100y

Total: 2300y

After missing two days due to struggling with motivation. Glad to be back in the swing of it. I hope to get in both a bike ride and run this weekend.

Spin 110301

Spin class this morning:

Time: 54:00 min
Distance: 22.50
Cals 700

Finished with 5x5 160# bench press(8 pull-ups between each set)

Bike felt good today.

Bike 110227

Back outside for another ride.  16.65 miles in 59:45.  Did Old Gradyville road and paid for it.  I forgot how touch that little climb is.  Yesterdays run put the hurt on my legs.  I was glad to get back out on the bike though.

Run 110227

Finally got out for a long run thanks to Jim.  I haven't had the motivation to get out for more than a few miles but got in over 8 yesterday.  Ran 3.4 by myself in 23:10 then ran 4.6 in 43:51 with Jim. I had a 90 sec walk between the two.  Was really glad to get the miles and the second half of the run tackled some great hills.

Swim 110225

Warm up:
1x500

8x75 every 1:45
Odds - Free/Back/Breast
Evens - Back/Breast/Free

Pyramids - 10 sec rest
1x100 1x200 1x300
1x300 1x200 1x100

Cool down
1x100

Good swim, wish I had the time to increase the pyramid to 400 at the peak.  I haven't been able to get my butt out of bed before 5, I will need to as the training starts to increase.

Spin 110224

Time: 53:00 min
Distance: 20.00
Cals 680

Finished with 5x5 100# push press.

Wasn't feeling it today on the bike, and I didn't like the instructor as much.  She was new so it may just take a little time to get used to her. I realize that as I up my endurance work in all three sports I need to shift my strength training to doing a little after each workout versus dedicated days.

Gym/Swim 110223

Warm up
1 Mile run 6:48

5x5 200# Squats (4 sets of 9 Chinups between)
5x5 160# Bench Press (4 sets 25 back extensions between)
Ab work:
105 Swiss Ball Plank
25 med. Ball Twists
15/side Med Ball Side Plank Raise
75 Crunches

Finished with 1100 yard swim in 22min.

Overall workout was good. Took me a little longer than usual to get into a good swimming rhythm.

Run from Honda

Took the car in this morning and did my usual 1.5 mile time trial and the results were disappointing: 9:32.  Slowest I have done that course in a long time.  Hope to see that drop back down as I start running more in my training.

First Ride of the Spring

Rode 12 miles in 45 min.  VERY windy, at times I had to peddle to go down hill.  Finished with a about 1.5 mile jog with Tupper.

Swim 110218

Warm up

300 yards

Freestyle - 6x50 on :60

Pull - 6x100 on 2:00 breath every 5 strokes

Kick - 1x300

Kick - 6x25 on :40

Freestyle - 1x150

Freestyle - 1x150

Freestyle - 6x25 on :40

Cool down

100 yards

Total 2200 yards.  Got some pointers on my flip turns to help my efficiency. Turns out I am pushing off before my upper body is extended and I am losing momentum.

Gym/Swim 110216

Warm up
1 Mile run 6:42

5x5 195# Squats (2:00 between set starts)(4 sets of 7 80# preacher curls between)
5x5 100# Overhead Press (2:00 between set starts) (4 sets of 9 Pull-ups between)

Ab work:
105 Swiss Ball Plank
25 med. Ball Twists
15/side Med Ball Side Plank Raise
75 Crunches
40 Sit-ups

Finished with 1000 yard swim in 20min.

Overall workout was really good. I need to rework my strength training to better account for my increasing triathlon work. Hamstrings were really tight from cycling yesterday.

Spin 110215

Finally got to try the new spin bikes and they were great.  The best feature is that you can see your watts(not total), cals, 'distance'  and gearing.  So I can now track everything better.

Time: 59:00 min
Distance: 24.5
Cals 710+

Gym 110214

Warm up:
1 Mile run in 6:53.

5x5 190# Squats (4 sets of 9 Chinups between)
5x5 155# Bench Press (4 sets 25 back extensions between)

Cut short by work.

Run 110213

4 Mile run with Jim in about 39 min.

Gym/Swim 110209

Warm up
1 Mile run 6:56

5x5 155# Bench Press(25 Back Extensions)
3x5 100# Push Press (10 Pull-ups)

Ab work:
105 Swiss Ball Plank
25 med. Ball Twists
15/side Med Ball Side Plank Raise
75 Crunches
35 Sit-ups

Finished with 1000 yard swim

Today was rough.  I missed yesterday's spin because I woke up to problems at work, and then didn't sleep well.  I muddled through my lifting but my swim was good.

Run 110206

Pre-Super Bowl 3.3 Miles with Jim and Tupper.  Did a few tempo intervals during the run.


Here we go Steelers, here we go!

Swim 110204

Warm up - 300 yards

First set
100 yards
200 yards kick - no board
100 yards

300 yards
4x75yards on 2"
200 yards
4x50 on 70'
100 yards
4x25 on 45'

Cool down
350 yards

Good work out.  Gave myself enough time to finish the whole thing.  I actually felt fast during some of the intervals.

Spin 110203

Hour class, last one on the old spin bikes.  I am curious what the new bikes will be like.  I guess I will find out on Tuesday.

Gym/Swim 110202

Warm up:
1 Mile run in 6:50.

5x5 190# Squats (2:00 between set starts)(4 sets of 5 85# preacher curls between)
5x5 105# Overhead Press (2:00 between set starts) (4 sets of 9 Pull-ups  between)  
3x5 225# Deadlift(1:30 between set starts) dropped to 225 after first set.

Ab work:
105 Swiss Ball Plank
25 med. Ball Twists

Finished with:
750 yard swim

Rumpass in Bumpass Signup

Signed up for my next sprint triathlon:

Rumpass in Bumpass

750M Swim
12 Mile Bike
5k Run

Gym 110131

Warm up:
1 Mile run in 6:55.

5x5 185# Squats (4 sets of 9 Chinups between)
4x5 155# Bench Press (4 sets 25 back extensions between)

Ab work:
105 Swiss Ball Plank
25 med. Ball Twists
15/side Med Ball Side Plank Raise
75 Crunches
35 Sit-ups

Miserable, felt absolutely miserable during this workout.  Don't know if it was being sick, lack of strength training over the past two weeks, not enough sleep, or all of the above.

Swim 110128

Warm up
300yards easy

12x50 yards every 60sec

4x25 every 25 sec
100 yards easy

4x50 every 55 sec

200 yards easy

4x75 every 90 sec

300 yards easy

Now that I am doing assigned workouts I need to start giving myself more time to complete the workout.  I had to cut the last set out due to time.  The workout was supposed to include:

4x100 every 120sec.

400 yards easy

Cool down 8x25 every 30 sec, ascending.

Shoveling 110127

Spent a 2 hours shoveling 16" of heavy wet snow.

Gym 110126

Warm up:
1 Mile run in 6:53.


5x5 180# Squats (2:00 between set starts)(4 sets of 7 80# preacher curls between)
5x5 100# Overhead Press (2:00 between set starts) (4 sets of 8 Pull-ups  between)  
3x5 240# Deadlift(1:30 between set starts) dropped to 225 after first set.

Ab work:
105 Swiss Ball Plank
25 med. Ball Twists
15/side Med Ball Side Plank Raise
75 Crunches
35 Sit-ups

Finished with:
5x 100 meter swim


I kept the weights where I left them from my last strength training session two weeks ago.  I am still feeling the effects of bronchitis. My run felt heavy and so did the weights.  By the end of the deadlifts I had no 'pop' left so I avoided the hang cleans.   I need to start incorporating more swim/bike/run so today I finished with a quick swim.  At that point my shoulders were spent.

Spin 110125

Back in the saddle.  Back to gym after being on vacation and sick.  I am still getting over my bronchitis but I am feeling well enough to start back up again.

Sick

Battling bronchitis for the past week, and have been away with my family.  I am hoping I feel OK by Friday.

Shoveling

Today's workout was shoveling myself out of the storm.  Gym was opening late anyway so I wouldn't have been able to make it before work.

Spin 110111

Good class, still feeling the effects of my cold.  One day it is ok and the next it is really wearing me down.  One thing about the class is that it is inconsistent.  One week we will go right until the end of the hour before cooling down and the next they cut is short and start cooling down 10 min early.

Gym 110110

Warm up:
1 Mile run in 6:54.

5x5 180# Squats (4 sets of 9 Chinups between)
5x5 165# Bench Press (4 sets 25 back extensions between)
3x12 Inverted Row

Ab work:
105 Swiss Ball Plank
25 med. Ball Twists
15/side Med Ball Side Plank Raise
75 Crunches
35 Sit-ups


As per my last workout - I dropped my squat by 10% and made sure I was getting full ROM.  Increased my chin-ups to 9 and reached a new plateau for my bench.  Next week will be 170 - very pleased about this one.

Run 110109

Fighting a head cold so this was a nice easy run with my dog Tupper.  3.25 in 28:07.

Swim 110107

Warm up:
400 Free
300 Pull
200 Kick
100 IM (Free/Breast)

Workout
20x50 with 15 sec rest

Cool down
25 Free
25 Breast
50 Kick
50 Pull
50 Free

Today's workout was provided by the lifeguard at the gym.  The cool down was supposed to be the double what I did but I ran out of time.  Looks like I will need to get up 15 min earlier on swim days. It was great having a workout provided.  The 20x50 was brutal.

Also afterwards the lifeguard was nice enough to correct my form an let me know I was driving my right leg down to far and that when it kicks it should be a shallower kick.  

Gym 110105

Warm up:
1 Mile run in 6:55.


5x5 200# Squats (2:00 between set starts)(4 sets of 6 80# preacher curls between)
5/5/4/4/4 110# Overhead Press (2:00 between set starts) (4 sets of 8 Pull-ups  between)  
3x5 250# Deadlift(1:30 between set starts)
1x5 140# Hang Cleans

Ab work:
105 Swiss Ball Plank
25 med. Ball Twists
15/side Med Ball Side Plank Raise
75 Crunches
35 Sit-ups

Today was mentally tough, even just getting to the gym.  Made some progress on the OHP but still plateaued at 110. Finished all 5 sets of the squats but the last few sets were not full ROM so I am dropping 10% and working back up.  Tomorrow used to be a rest day but I will be running or spinning as I work up to 6 days a week in prep for my triathlon.  

Spin 110104

Tuesday morning class.  Class was packed with all the people trying to maintain their New Year's resolutions. Unfortunately this meant the instructor kept the class a little short with extra stretching at the end.

Gym 110103

Warm up:
1 Mile run in 6:46.

5x5 195# Squats (4 sets of 8 Chinups between)
5x5 160# Bench Press (4 sets 20 back extensions between)
3x12 Inverted Row

Ab work:
105 Swiss Ball Plank
25 med. Ball Twists
15/side Med Ball Side Plank Raise
75 Crunches
35 Sit-ups


Still getting full ROM on the squats, but definitely approaching my max - said the same thing last week but I know it is coming soon. Next week will be a test to see if I can up my bench beyond 165. I am going to increase my chin-ups to 9 per set next week as well.