Swim 121227

Wow, its been a long time since I posted a workout.  I have been active with lots of pull-ups and push-ups, just nothing worth posting here.  Swam today with my boys:

Warmup:
50/100/200 yard intervals, about 1:30/100 pace.

Main
500 yard steady - 9:00

Cool down:
100/50

Swim 121205

Have been busier lately with the holidays.  Swam tonight with the kids, got in 500 yards.  My general speed is where I left off but my endurance isn't up to snuff.  After a few easy lengths I can confirm that when I swam over the Thanksgiving holiday it was definitely more than a 25 yard pool.  While my endurance work has dropped off I have been maintaining my pull-up/push-up rountines

Run 121128

Ran 3.33 miles in 23:27(7:06 pace).  Run felt strong although my hip is still bothering me a little.

I have been drinking a protein smoothie in the morning, usually Vanilla Chobani yogurt/protein powder/frozen blueberries/spinach/splash of OJ.  I changed it up this morning and tried Vanilla Chobani yogurt/protein powder/frozen coffee/almond butter.  I liked the change up but I need to up the coffee flavor because the almond butter is too strong of a flavor.

My usual smoothie has about 35g protein with the added benefit of the blueberries and spinach, this one had 50g protein but lacked the fruit/veggie.  I think I will stick with my standard most days and only do the coffee once a week

Spin 121127

15 Hard Min in a low gear.  Legs felt like I had climbed a monster hill.

Bike 121125

Rode for an hour on the trainer -longest ride yet.  Varying intensity as I watch my Steelers drop another game without Big Ben.  Next weekend I want to add a speedometer to the rear wheel so I can really start to gauge my effort.

Swim 121124

Been on vacation so my work outs have consisted of lots of walking around Disney and pushups.  I did get in a solid 750 yard of swimming today  Ran .6 miles to the pool then did about 750 yard of swimming followed by another .6 mile run back.  The pool seemed a little longer than 25 yards but for purposes of recording I am going to say 25.  

Later in the day I got in about another 750 during various sets while hanging by the pool.

Spin 121118

10 min steady state. lots of pull-ups

Spin 121117

40 Min total

10 Min steady state
5 Min steady state on one gear easier
15 min of 30 sec on - high cadence, 30 sec off regular cadence
5 min steady state
5 min soft peddling cool down.

Longest ride on the trainer yet - boredom is going to be a factor this winter if I can't get running

Also did another 10 min of easy peddling while watching a movie with the boys.

Spin 121115

I didn't think I would get anything in today but managed to get 35 on the bike will watching TV tonight. Steady state with some "hill" work.  Next workout will need to include some intervals.

Spin 121114

Nothing really impressive today - 10 min steady state - followed by pull-ups and ab work.

Spin 121113

Rode the bike for 30 min

5 Min warm up
15 Min of 1 min on, 30 sec off
2 min recover
5 min of 30 sec on, 30 off at a lower gear
3 min cool down.

I have been getting back into pull-ups after a couple month hiatus.  Completing about 50 - 80 a day.

Pump It Up 5 and Dime

Ran a 5 mile road race this morning in support of diabetes.  Finished in 33:26(6:44 pace), which was good enough for first place.  Run was good, my right hip is still an issue and last half mile my left ITB was irritated - most likely due to my hip.  Day was foggy and cold but great for running.  Course was a nice rolling course through a corporate campus.  I thought I was in second for most of the race, turns out the guy just in front of me was a pacer from the timing company.

Spin 121109

Just 10 min steady state and some pull-ups.  5 Mile race this Sunday.

Spin 121108

30 min
10 Min steady state
10 min pyramid (drop a gear each min for 5 min then work my way back up)
2 min recovery
5 min steady state
3 min cool down easy spin

Spin 121107

Just 10 min steady state - stayed up too late watching the election results come in.

Spin 121106

On the bike again this morning,  30 min with the following break down:

5 Min warmup - easier gear, quick cadence
5 min steady state - dropping the gear
5 min of 30 on 30 off.  - 30 off was at the steady state gear, 30 on was two harder
5 min of stead state
5 min of 20 on 20 off - 20 on was high cadence 20 off was soft pedal
5 min cool down

I also did another 20 min last night of steady state.  Not really to work out but just to move my legs and avoid getting sucked into the internet.

I am looking forward to my hip feeling better so I can enjoy the nice running weather.

Spin 121105

Back on the bike for 30 min.  Longest "ride" yet, and definitely looking like I am going to need to get either a speedometer or power meter to really develop workouts.

I also figured out on Friday why the workouts were so tough the first few days - brake was locked on from when I put the trainer on the back wheel.  It was a palm to forehead moment.

Spin 121102

Up to 20 min and feeling good.  I think I have started to figure it out.  I warmed up on an easy gear for 3 min and then settled in.  If I continue to ride regularly I need to get a power meter to understand how hard I am pushing.

I will take tomorrow off the bike and either get back in the pool or attempt a run.

Spin 121101

Rode the trainer for 15 min this morning, definitely nice to ride my own bike inside.  I need to work on my positioning though - may need to adjust my seat.

Spin 10312012

Rode a trainer for the first time today.  Started with 10 min, not used to the consistent resistance.  If I keep up the motivation it will have me in good shape for the spring.  A lot tougher than the spin bikes at the gym.

It has been a quiet ten days for working out.  Other than calisthenics  I haven't done much. My hip is still bothering me but starting to feel better.

Gym121022

With a continuously running clock do a pull-up for each minute.

9 Rounds + 8.  Looked back though my notes and in 2009, I was doing 14 rounds+ .  That is depressing.

2012 Garnet Valley Fun Run

Ran in the annual Garnet Valley Fun Run.  My two year win streak is over but I did manage to still claim my age bracket. I finished the 2.9 mile course in 18:20, 2 minutes behind the winner.  I am pleased with the 6:22 pace considering the course was a mix of wet and soggy fields, roads, and track.  My oldest son A did the walk and my dad took second in his age bracket.

Run 121019

Hill Repeats in my Neighborhood

Warm up .7 Miles (5:40)

5 X
.20 Hill Sprint
.25 Run back down hill.

3:09/3:13/3:14/3:14/3:12

Compare to 121010

Tabata 121018

Pushups/Situps/Squats

19/15/14/11/11/10/10/10
12/12/12/12/12/12/12/12
15/14/14/14/14/14/14/12

Run 121017

Ran 3.59 miles in 25:55 (7:12 pace).  It was cold this morning but the pace felt strong but not my max.  I see to be falling into the 7:10 pace range whenever I run in cool temps versus the 7:25 pace during the summer.

Run 121016

Ran home from the car dealership 1.5 miles in 9:04 - 6:02.  Felt good today, lungs burned a little and it was the exact same pace as the last time on 120919.  I felt like I was going to break 9 min, but I guess having to cross the street a few times to avoid large trucks added up.  I also felt that I may have eased up too much from the .75 mile to 1 mile mark.

Run 121012

Ran 3.36 Miles in 24:02 - 7:09 pace.  Felt good, getting cold enough that I might need to start wearing gloves.

Tabata 121011

Thursdays are an early morning for work so just a quick tabata of push-ups/sit-ups/pull-ups.  Unfortunately, I don't remember all the numbers so I need to start writing them down.  I know that my push-ups and sit-ups were good but my pull-ups need work.

Run 121010

Hill Repeats in my Neighborhood

Warm up .7 Miles (5:54)

5 X
.20 Hill Sprint
.25 Run back down hill.

3:11/315/1:16/3:17/3:14

Run 121009

Ran 4.02 miles in 28:58, a 7:12 pace.  It was cold and raining which was perfect weather for me. I might be up for a 5k or 10 miler in November  - we will see.

Run 121007

Ran about 2.5 miles in 20 min with my dad in Providence, RI.  Nice city, and great morning for a run.

Tabata 121003

Tried a tabata this morning: push-ups/sit-ups/pull-ups/squats.

19/13/13/11/11/10/11/10
10/10/10/9/10/10/9/10
6/5/4/4/3/3/3/3

Squats weren't started due to phone call from work.  Depressing numbers from my Crossfitting days but sometimes the truth hurts, just need to get back on the horse.

Run 120929

Ran on the Beach in Avalon,NJ.  5.12 miles in 38:19(7:29).  I ran the first half at a 6:59 pace, felt good.

Run 120928

Did a quick run in the rain - 2.41 miles in 17:05(7:04 pace).  Please with pace, didn't feel like I was pushing it.

Run 120925

Ran 3.76 Miles in 27:50 (7:24 pace).  Good comfortable pace, didn't push it after sprints yesterday.  Need to get back to working my core more.

Run 120924

Hill Repeats in my Neighboorhood

Warm up .7 Miles

5 X
.20 Hill Sprint
10 Push-ups
.25 Run back down hill.

Forgot how much these suck.

Run 120920

Ran early today 3.53 miles in 25:20 - 7:11 pace.  Nice and cold this morning and pace felt good.

Run 120919

Ran home from the car dealership 1.5 miles in 9:04 - 6:02.  Felt good today, lungs burned a little but legs felt strong.

Intervals 120918

.75 Mile warm-up run in 5:48

2 Intervals of:
.25 mile Sprint
25 Push-ups
6 Pull-ups
.25 Run

4:42/4:56

Just something quick today

Marshman Triathlon 2012

I completed my third Marshman yesterday and was pleased with the results 1:03:24, 6th/49 in my age and 31st/389 overall.  Podium has to be a goal for next year.  My dad also did great in his first tri, 1:14:17 and 11th in his age group.  He is now hooked and looking to do more next year.

My Results
Dad's Results

My Race Report on Beginner Triathlete.

Bike 120911

AM: 6.5 Miles 22:15

Finally cool here, actually a little cold when I started.  I had the first incident of someone yelling at me during my commute, they felt I didn't stop sufficiently at a stop sign - as they rolled through it to yell at me.

90 Miler Articles 2012 Round 2 Plus YouTube

Two more articles from the Adirondack Daily Enterprise.

http://adirondackdailyenterprise.com/page/content.detail/id/532801/A-three-day--90-mile-adventure.html?nav=5008

https://www.adirondackdailyenterprise.com/page/content.detail/id/532752/True-classic-launched-for-the-30th-annual.html?nav=5003

Youtube:  http://www.youtube.com/watch?v=S_VWnt7e91E

2012 90 Miler Results

Macs Canoe Posted the results today for the 2012 Adirondack Canoe Classic.  They can be found here.

Congrats to everyone who finished!

90 Miler Articles 2012

Here is a race recap from Adirondack Daily Enterprise: link
North Country Public Radio: link

I still haven't seen any results posted, I am curious how everyone did.  I do know a lot of boats were pulled on the second day.

Bike 120907

AM: 6.5 Miles 22:30

It dried up but it is still crazy humid - when is fall going to be here.

Marshman Practice

I practiced the full Marshman course (minus the swim).  I set up my bike and gear in the field for transition, stripped down to my tri shorts and started at the beach where the swim exits.  The transition went well, my getting strapped into the bike shoes while riding was so-so.  I need to take the extra second to get my first foot fully strapped before taking off.

The ride was good, I slowed down twice because I wasn't sure of two turns.  Overall it took 38:02 which is 1min slower than I need.  Hopefully with others on the course I can lower that by a minute.

The second transition was a little off, I had to put my bike in the car but I felt the time was accurate ~2min, which is about 1 min slower than the last few transitions I did at Marshman.

Run was good - 13:10 which is 30 seconds slower than I wanted but was all I had in the tank.

Total time for the effort was 54:36 and assuming an 8 min swim it will put me around 1:02 min.  Would be happy with that.

Cannonball Run(Outlaw 90 Miler) Article

Doing the 90 miler in a day is called 'Cannon Ball Run'  Good article on it today in the Adirondack Daily Enterprise: Link.

Bike 120906

AM: 6.5 Miles 21:30
PM: 6.25 Miles 18:01

Finally dried up and I was able to ride into work.  Tested the new aerobars, need to make a couple of small adjustments tonight.

Just missed 18 min going home, need to keep pushing.

90 Miler starts tomorrow

Great article about the 30th year on the Adirondack Daily Enterprise: link.   It mentions some fun facts about long participating paddlers.

Same article also appeared in the Lake Placid News: link

My dad is heading up today to pit crew for a C4, hopefully we will be there next year.

Aerobars

I finally got a set of aerobars for my bike.  I decided on Profile Design's T1+ which I picked up during Performace Bike's Labor Day sale.  I even wrapped them myself when I mounted them.  Of course it has been raining since I got them so I haven't had a chance to try them out with the exception of testing the mounting on my street.

Run 120904

Ran 3.33 miles in 25:22, 7:37 pace.  It was miserably humid this morning.  It is amazing how much my time drops with temperature/humidity increases.  My best time for this course is 22:47 - almost 3 min faster.

Run 120931

Ran 2.07 miles with my dad in 16:52 to help him train for Marshman.

Run 120830

Ran 3.43 miles in 24:47, a 7:13 pace. Ran at night for the first time in a long time.

Canoe Classic's 30th Year

Article mentioning 30th Year.

http://www.wnbz.com/blog/2012/09/01/adirondack-canoe-classic-celebrating-30-years/

Bike 120829

AM: 6.5 Miles 21:30
PM: 6.25 Miles 19:00

Nice and cool.  I think a sub 21 min ride is close, but today was harder than I expected.  I guess that is what happens after two weeks off the bike.

No 90

Well, the 90 is out for us.  Due to the captains of our boat being out and not being able to transfer the registration from them to us we are out of the 90.  My dad and I are now shifting focus to the the Marshman Triathlon - his first.  Should be a lot of fun and only 3 weeks away.

Canoeing 120823

Dad and I are still following the same routine as the last few workouts, callouses are developing nicely.  

Canoeing 120822

Back on the Christiana in DE.  Same workout as previous weeks.  The 90 is now in limbo due to some registration issues and boat changes. My dad and I have decided to make the decision this Sunday on go or no go.

Swim 120818

Went swimming with the boys today.  While they played a game I snuck in a 500(8:42)  Nothing crazy but got the body moving and keeping consistent for the Marshman Tri in September.

Lums Pond Youth Triathlon

C and R finished their first Tri and I couldn't be prouder.  They did fantastic and both are interested in doing another which is a good sign :-).

Results here

Run 120816

Ran home from car dealership where my car is getting worked on.  Took a different route to cover two miles in prep for Marshman in September.  Completed 2.03 mile course in 12:30, or just about 6:15 pace.

Canoeing 120815

Same as yesterday, .25 mile run, 5.5 miles of paddling, and .5 mile run to finish.  It was incredibly foggy this morning.

Canoeing 120814

Out on the Christiana again this morning for an hour.  Same as the last few times, about .25 mile run, 5.5 mile paddle, followed by a .5 mile run.

Swim 120809

I did my longest wet suit free open water swim today - just over half a mile from Chapel Island on Upper Saranac Lake to our cabin.  Felt great and I learned a few things during the swim.  First, was that I need to control my first 50 meters to keep myself in rhythm.  I wasn't in a comfortable rhythm and it took me longer to readjust than when I was in the wetsuit.  Second, was that when I breathe primarily on the left I track straighter than when I breathe primarily on the right (I pull right).  Third, I can no longer say swim is a hindrance to my racing.

I did a lot of 50 yards here and there this week but it was nice to get one sustained swim in.

Bike 120808

I returned our boat rental at the top of Upper Saranac Lake and then rode back to our cabin - 9 miles. When I mapped it out I went the wrong way so I thought the trip was an overall elevation decline but while on the road I figured it out.  Ride went great though, just under 22mph for the ride and felt like I could have maintained the pace for awhile longer.

Lake Placid Mini Tri

Well I was back in Lake Placid this week for vacation and High Peaks Cyclery is still running their mini-tri series.  So naturally I wanted to give it a go to see if things have improved since I last did it.  The short answer is yes but by exactly how much I don't know.  For the first time I DNF which I will go into below.

Swim 8:06 / Bike ~36:30 / Run didn't start

Swim was good, I went at about 90% and still 2:30 faster than when I did this before.  For me this was a good test of doing an open water swim without a wet suit.  Given my result I will be skipping the wet suit for the Marshman.

Bike was good and bad.  Bad because I had a flat - my first on the road, ever.  It took me 15 min to change 5 of which was due to figuring out the CO2 cartridge. My actual bike time was the ~36:30 which was good because I was averaging well over 20mph.

Run by the time I got back to transition I was mentally out of it and decided to call it a day and get back to dinner with my family.

I was pleased with how I did, when looking at the final results I was disappointed the race didn't go better because I think I would have won the 30-39 age group.

Link to when I did this 4 years ago.

Canoeing 120803

Paddled on the Christiana this morning - about 5.25 miles in 1 hour.  Ran with boat about .75 miles.

Run\Bike 120802

Run 1.9 Miles in 12:42 (6:41 pace)
AM: 6.5 Miles 22:35
PM: 7.75 Miles 24 Min

Easy ride in, cool for a change but disgustingly humid. Ran home after dropping my car off for maintenance.  Run was good, didn't push it just a good even pace.

Bike 120731

AM: 6.5 Miles 22:10
PM: 7.7 Miles 23:00

Easy ride in, cool for a change.  I think a sub 21 min ride is close. Ride home was good too - maintained 20mph for the ride which is good.

Canoe 120730

My dad and I were back on the water yesterday.  We paddled for and hour and practiced portaging with a half mile of running with the boat.  It was great to be out in the boat again, looking forward to being in the Adirondacks versus the Christianna

Back to the 90

My dad and I are going back to the 90 miler this year.  We are not listed in the official participant list but will be joining another pair for a C-4.  I am excited because I haven't done the race in 4 years and the last time I did it was in a kayak.

Swim 120728

2x200
1x600
1x300
1x200

Swam in the outdoor pool which was nice except all the traffic cutting through the lanes. First real swim since  Syracuse, so the first 200 was rough to get back into a rhythm.

Bike 120726

AM: 6.5 Miles 22:35
PM: 6.25 Miles 19:20 Min

Easy ride in, humidty is starting to rise.  On the way in I wondered how far into the winter I will be able to ride.

Bike 120725

AM: 6.5 Miles 22:58
PM: 7.7 Miles 24 Min

Easy ride in, weather was great for a change. Rode a different course home that covered 8 miles.  Was nice to do something different but crossing the last major rode before home was a pain due to the steepness of the hill approaching the light.

Bike 120724

AM: 6.5 Miles 22:49
PM: 6.25 Miles 20:00

Took it easy riding home and timed all the lights - 90 seconds slower than all out.  That tells me that I need to   better figure out when to push the speed when going all out.

Bike 120719

AM: 6.5 Miles 23:25
PM: 6.25 Miles 18:35

Not quite as hot on the ride home.  Pushed it on the way home to take C to soccer practice and thought for sure I would break 18:20.

Bike 120718

AM: 6.5 Miles 22:25
PM: 6.25 Miles 19:40

Hot and humid today, air was like soup so I didn't push it on the way in.Pushed a little but on the way home but not too much.  Looked like a storm was coming but I it never came.  

Bike 120717

AM: 6.5 Miles 21:45
PM: 6.25 Miles 18:20

Fastest ride in by far and fastest ride home.  Almost broke 20mph average.  So now I know sub-18 min is a goal for the summer.

Bike 120716

AM: 6.5 Miles 22:45 (16.7)
PM: 6.25 Miles 19:05

Miserably muggy in the morning.  In fact I couldn't keep my sunglasses from fogging.  I pushed it on the ride home, if I hadn't had to ride behind a car for a quarter mile I may have broken 19 min.

Bike 120712

AM: 6.5 Miles 23:25 (16.7)
PM: 6.25 Miles 19:25

Kids Tri

I think I have convinced C and R to do a kids tri in August. Now I just need to help them get ready so they have fun.

Run 120711

Ran 4.4 miles in the evening. Not sure of the time but more than 30 and less than 35. I need to start working on my speed.

Bike/Run 120706

Easy bike and run 11 mile ride and about 2 miles of running. I did 1 mile in the middle of the ride and 1 at the end. I have also been getting in 50-100 yards of swimming off and on during the week out in the ocean.

Intervals 120703

As many rounds as possible in 20 min. 1/4 mile run 25 pushups 20 box jumps 15 burpees 10 pull ups 4 rounds plus run Did this workout at a park in OC. It was fun, I did it with Carie,my dad, and two neighbors.

Run 120701

Ran 5.33 miles in Ocean City in 40:16 (7:32). It was hot even n the morning. Need to make sure I run 3-4 times this week.

Bike 120628

AM: 6.5 Miles ?
PM: 6.25 Miles 20:00

Still haven't gotten home in under 20 min since my race.

Bike 120627

AM: 6.5 Miles 23:12 (16.8)
PM: 6.25 Miles 20:40

Another cool day, wind wasn't as bad heading home.

Bike 120626

AM: 6.5 Miles 23:40
PM: 6.25 Miles 21:40

Nice cool day, strong head wind coming home. Legs still tired from Sunday.

Ironman Syracuse 70.3 - My Results

My results

Will link to my race report later.  In summary:  Great swim, Good bike, Bad run.

Swim: 34:59
T1: 3:40
Bike: 2:58:06
T2: 2:01
Run: 2:22:25

My Race Report at Beginner Triathlete

Bike 120621

AM: 6.5 Miles 22:40 (17.1)
PM: 6.25 Miles 19:38 (18.1)

Today wasn't much hotter(82 vs. 80)  riding in, the humidity was brutal.

Bike 120620

AM: 6.5 Miles 22:50 (17.1)
PM: 6.25 Miles ~21

Today was hot riding in, much hotter and I won't be able to ride due to being in a heavy sweat coming into work.

Bike 120619

AM: 6.5 Miles in 23 Min (16.7 MPH according to bike)
PM: 6.25 Miles in  about 20 min (18.1 PMH)

After yesterday's ride the driveway grate where I cross Route 1 was a little dangerous as my wheel would easily fit in the grate which would send me into traffic.  I updated to take a longer route to a light where I can cross.

Last night I also think I figured out a way I can run home once a week once my Tri is over.

Bike 120618

AM: 6.2 Miles in 23 min
PM: 6.2 Miles in 20 min

Well after a week with my car in the shop I finally gave riding to work a try.  I found a way in to work that doesn't force me into a massive sweat.  Hopefully this will hold true as it gets hot out this summer since I am enjoying the ride.  Best of all it only takes me about 5 extra minutes to ride versus drive.

Father's Day Bike Ride 120617

As we have the last few years my dad and I rode together today. I rode 21 miles down to his house and then another 14 with him. I was able to average 19 on the way there and 17 overall.  Great ride and god final warm up for next weekend.

Run 120613

Ran 4.25 miles this morning at 7:40 pace.  Felt good and was glad to stretch my legs.

Swim 120610

WU: 500 (8:15)
Main: 1000 yard time trial - 16:35
CD: 500 (9:20)

Swim felt good, I am at a comfortable 50 sec/ 50 yard race pace.

Hike 120528

Hiked up Cadillac Mountain in Acadia National Park with Carrie.  We went up the steep West Face Trail, and came down via the southern ridge to Jordan Pond. Once we met the carriage road we followed it back to Bubble Pond parking where we started.

Maine Run I 120527

Ran 4.3 miles in 31:54(7:24 pace) from the Inn at Sunrise Point to the ferry in Lincolnville, ME.  Very hilly run but it was beautiful - mountains on one side and ocean on the other.  Even better was that it was sunny and mid 60's with a light breeze.

I was pleased with the pace but I should have done it before the wine tasting at Cellar Door Winery.

Course

Swim 120525

main: 3x400 (~7:00/~6:30/~7:15)
cd: 100

Weather is not helping me get out on my bike, but at least I am getting to the pool. It is amazing the confidence the race gave me with regards to being in the water.

Run\Swim 120523

Ran 3.58 miles in 30 min on the treadmill. Easy pace.

Swam
5x200 (50 Easy\50 Build\50 Easy\50 Hard)
50 Breast to cool down

Bike 120522

Rode 15.6 miles in about 1:02 with a local group of guys.  A few good hills and worked the stiffness out from this weekend's race.

Red Bank Olympic Triathlon

I completed my first Olympic distance triathlon and my longest open water swim.  I finished in 2:35:28

Swim: 24:50.9
T1: 2:22.3
Bike: 1:19:11.9
T2: 1:20.8
Run: 47:42.1

Full Results

Very please with my swim, I need to continue to work on my bike time.  I feel if I can get stronger on the bike it will improve my bike and run times.  Also, nutrition wise I felt good.  I drank a Gatorade Perform 1 just before race time, I forgot to my nutrition for the bike, ate Cliff shots at the start of the run. I can't make the nutrition mistake for the bike on my 70.3 in June.  

This was a great race, very relaxed and a nice community.  There weren't enough bike racks so my bike was in a grassy part of the transition area but that was my only complaint and not a big one.  I would definitely recommend this race to others.

Kennett Square 5k

This Saturday I was able to run the Kennett Square 5k with my oldest son A.  He did great and we finished the surprisingly hilly course in 39:28.

It was a beautiful day for a race and it was nice to see so many kids running in the STRIDE and Girls on the Run programs.

Run\Swim 120515

Run:
30 min run - 25 min @ 9min pace 5 min @ 8:15

Swim:
12x100 - 1:35 per 100

Swim 120515

6 x 500

Not a good swim, never felt like I was in a rhythm.

Bike 120512

Rode 17.2 miles in about an hour.

We were out camping and this was all I was able to squeeze in.  Had wheel trouble which I need to learn to fix.  Ride was good though.

Swim 120511

wu: 6 x 75, last 25 in each is backstroke. 
main: 3 x 700, 1 is RPE 3 (12:50), 2 is RPE4(12:30), 3 is RPE 5 (11:40) 
cd: 150 easy


2700 yards total


My last 700 was not at RPE 5, more like a 7 or 8.  I felt good and strong. 

Run 120510

Ran 7.67 miles in 59:30 - 7:45 pace.  Pace felt very comfortable and I felt good - like I could have easily continued for another hour at that pace.  It helped that it was a cool evening in the low 60's.

Run 120509

Run
45 Min - 5.36 miles.

almost ran outside this morning but it was a downpour so I headed to the gym.  I really dislike the treadmill.

Run\Swim 120508

Ran 3.6 in 30 min.

Swam 1600 yards in 30 min.

Both efforts felt good, my goal on my runs is to get back to a consistent race pace.  My ITB is feeling much better but I will continue to be careful with it. Bike to tonight.

Swim 120507

WU: 200 Swim\200 Kick\ 200 Pull\200 Swim
Main: 1900 ladder 300\275\250 . . . 25
Cool Down: 50

Good long swim, glad there wasn't a run or bike today!

Bike\Run\Swim 120506

Bike:
40.5 Miles in 2:13 - 18mph

5-10 min break

Run:
3.35 Miles in 26:40 - 7:57 pace

25-30 min rest break(drive to pool)

Swim:
1450 yards in 30 min.

I need to work on my nutrition, I struggled with energy on the bike.  This was s tough set of workouts.  I was please with the run being below 8 min, after the bike I didn't think I would have it in me.  Lots of work to do in the next 8 weeks.

Swim 120504

WU: 200 Swim\200 Kick\200 Pull\200 Swim
Main 1x 1250

As much as hope I don't need to, I need to accept that on long swim days I need to add at least 15 min to the prescribed time to get the work done.  I am a slooow swimmer.

Run\Swim 120503

Run:
20 Min 2.25 Miles

Swim 3x400 @ about 7:00 each

Run was about a third of what it was supposed to be. I am taking it a little easy to make sure my ITB heals quickly.

Bike\Run 120501

Spin:

53 Min
21.5 Miles
750 Cal

Run 1 mile in 9 Min.

ITB Band is still a little sore from Sunday.  Felt it start to get irritated at 1 mile so backed off.  Too close to race time to mess around.

Bike 120430

Evening group ride of 17.5 miles @15 mph.  Nice easy ride with a few hills.

Swim 120430

WU: 5x50
Main: 1x1500 25:55

Swim felt good, first 500 was in 8:20 then I settled in to a normal pace.  I focused on the entry of my arm in to the water.

Run 120429

Ran 6.25 miles in 45:51 (7:20) pace.  It was hot and the pace was tough. Ran the same course last August in 48:11.  

Bike 120424

Rode 17.1 miles in 1 hour.  Did Old Gradyville road and Dilworthtown road, glad to get on the road and practice some hills.

Bike/Run 120420

Did the bike run portions of the Tri-it Triathlon with Carrie and our friend Jess.  Carrie and Jess are doing the race in 6 weeks.

Bike Course
Run Course

We did the bike in about 42 minutes and the run in about 18-19 minutes.  Good flat course and I can see why it would be a popular one to do as your first race.

Bike 120417

Rode an easier pace today and did 12 miles in 48 min.  Tackled 1 big hill and I felt great the whole time.

Bike 120416

After a week off for no reason other than I was lazy, I was back on the bike today.  It was 90 degrees on the east coast - way to hot for April. I rode 15.1 miles in 46:57, a 19.3 MPH pace.  I need to keep pushing to 20mph before my races. I rode Old Gradyville road for the first time this year and it sucked as much as it did last year.

Run\Bike 120406

Spin:
52 Min
23.6 Miles
685

Run:
30 Min, 3.45 Miles

Was supposed to swim but forgot my @#$% swimsuit this morning.  I knew it was still drying when I went to be but forget it when I left the house.

Run\Swim 120405

Run:

30 Min - 3.76 Miles. Started at an easy 9 min pace and worked up from there.

Swim
wu: 300 swim, 300 kick 
main: 1 x 1250, RPE 4  
cd: 2 x 50, each slower than last


Week of swimming everyday is tiring. Looking forward to my next rest day. If the swim focused week has me this tired, I am not looking forward the run focused week next week.

Swim 120404

wu: 200 swim, 200kick, 200pull 
main: 16 x 50, descend 1-4, 5-8, 9-12, 13-16 
cd: 100 easy


Got stuck in the outside lane again - I hate the wall lane, I seem to have to work so much harder to maintain speed.

Bike\Swim 120403

Spin:
52 Min
22 Miles
868 Cal

Swim:
wu: 400 continuous. last 50 in each 100 is kick
main: 9 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
cd: 6 x 25, each slower than last

Swim 120402

Swim:
wu: 4 x 150 swim, kick, pull, swim 
main: 1650 ladder: start with 275, then 250, 225, ….until 25. 
Cd: 200 easy (50 swim, kick, pull, swim)


Beginning of a swim week.  I am now on Week #9 of the BeginnerTriathlete.com Half Ironman Plan.  Swim was ok, I was stuck in of the the edge lanes which I hate.

Swim 120331

1000 Yard Time Trial:
16:57 (8:27/8:30)

Last swim of the recovery week, next week is a lot of time in the pool. I would love to be able to maintain that pace in the water for my tri, will have to see how the next few weeks pan out.  I think I could break 7 min on 450 time trial, I may need to attempt it one morning.

Swim\Bike\Run 120330

Swim:
4x300 (abt. 5 min per set)

Spin:
50 Min
23 Miles
700 Cal

Run
3.25 Miles @9:13 (30:14

I pushed it in the swim even though it was supposed to be recovery.  I was trying to make sure I finished in time for the spin class. Spin class was good but it is tough to take it easy in the class, fortunately I had no issue taking it easy on the run.  I figured I did a little more than the Rumpass in Bumpass this morning - not a bad way to start the day.

Swim\Bike 120328

Swim:
wu: 50
main: 5x200(50 easy/50 build/50 easy/50 hard)
cd: 150

Spin:
30 min
345 Cal 13.3 miles

Swim was blah, I couldn't get a rhythm going and just felt out of sync.  Bike was easy, did 2 and half minutes on low gear, 2 and half on a high gear to keep off the boredom.

Bike\Run 120327

Spin:
30 Min
14.3 Mile
305 Cal

Run
3.2 miles in 30 min (9:13 pace)

Recovery Week in the training plan so it was nice and easy. Road rash is healing, elbow and knee are still sore.

Bike 120324

Rode 35 miles in about 1:45?  Bike said I had an average speed of 19mph which I am ok with as it is still early in the season.  I really need to get it up over 20 before the Tri in June.  The bad news is that I crashed when slowing to go over railroad tracks and pavement and skin don't mix well.  Also, had issues earlier in the ride with the cleats on my shoes.  They keep coming loose so I need to figure something out.

This is where my knee hit the road(post clean up), my jersey and under armor saved my back and arm (jersey is toast) under armor survived with only two tiny holes  The rest of my leg is just minor road rash and bruises.  Fortunately this happened right before a recovery week in my training cycle.  First bike wreck in 20 years . . .

Swim 120323

wu: 2 x 150, last 50 in each is backstroke. 
main: 3 x 500, 1 is RPE 3, 2 is RPE4, 3 is RPE 5 
cd: 150 easy


Times for the 500s 9:20/9:00/8:20.  Last one was a little faster than it should have been but I felt good.  

Run\Swim 120322

Run
10.3 Miles in 90 min (just under a 9 min pace)

Swim
WU: 100 swim/50 kick/100 swim/50 kick
Main: 10x100 (25 easy/25 build/25 easy/25 hard) on 1:50

Long day.  Run was at a good pace, one I should be able to maintain after a long bike.  Swim after was tough as I was fatigued.  I did eat a granola bar before the run and a pack of chews 45 min in.

Bike\Run 120320

Spin:

55 min
22.2 Miles
930 Cal

Run:
30 min 3.45 Miles

Felt good today

Swim 120319

Swim


wu: 4 x 75 
main: 500swim, 250kick, 250pull, 250swim, all RPE 4 


Blah workout today

Run 1203017

Ran a home course of 3.35 miles in 22:47, just under a 7 min pace.   Felt good to be getting outside again.

Swim 120316

Swim


wu: 200swim, 200kick, 200pull, 200swim 
main: 1 x 1500, RPE 4 (alternate 1 x 1000) 
cd: 50swim, 50kick, 50pull, 50swim


Shoulders are tired from the last swim workouts.

Run\Swim 120315

Run:
Long run combined with tempo effort. 
Wu: 20 minutes easy 
Main: 7 x (3t, 2r) 3t efforts should be RPE 6-7. 2r at RPE 2. 
Cd: 20 minutes easy

Covered 8.76 Miles

Swim:
wu: 300 continuous- (50/50 pull/50/50kick/100) 
main: 20 x 75 hold constant pace for each-so judge pace in the first few, RPE 5 
cd: 200 easy 50/50 pull/50 kick/50

Run was tiring, last 20 was definitely at an  easy pace.  Temp was at 7:24/8:57.  Swim started really rough and didn't think I would complete the whole thing. In the end I was pleased as the 75's were at a constant 70-75 sec interval.  I need to figure out some morning nutrition to keep my energy level up.

Swim 120313

Swim:
wu: 5 x 50 
main: 2 x 1000, both are RPE 4 

Swim felt great, first 1000 in 17:28, second in 18:14. At that pace my goal of a 40 min swim in the tri is a realistic goal. 

Daylight savings time is killing me, getting up this morning(and yesterday for that matter) has been rough and my last 2 workouts have not been complete. I missed yesterday and didn't bike tomorrow.

Bike 120311

30.1 miles at a 18MPH pace (1:40 min)

First ride outside.  Need to work on getting my climbing legs back,the legs were spent on the last hill or two.  Pace felt good and I was excited to get out on my new bike.

Run 120309

Run:

3.88 Miles in 30:48

Ran outside today at a nice easy pace.  Felt great to be outside and out of the gym for a run. I had to focus on lengthening my stride a little since I was off the treadmill.

Bike\Run 120308

Bike:
30 Min
14.3 Miles
360 Cal

Run:
60 Min
7.02 Miles

my iPod was reset and didn't have any music for the hour on the treadmill.  GI track is not liking these long runs.

Run\Swim 120307

Run:
30 Min 3.25 Miles.  Easy recovery

Swim:
2000 Yards in 35:00 min

Cut swim short was supposed to be 45 min. Run was kept easy as per my training plan.  Legs definitely felt heavy from the ride yesterday.

Bike\Swim 120306

Bike:
52 Min
853 Cal
21 Miles

Swim
30 Min continuous - 1500yards

Bike I kept in a hard gear because according to my training plan it was supposed to be a hard bike day. Swim was definitely a recovery.  Shoulders were a little sore from last night's swim.

Swim 120305

Core:
120 SWP
50 Situps

15 SPR

25 MBT 15#

3 Super Sets:

6 BP @ 155#

10 Reverse Curl 45#

Swim:
wu: 250 alternating each 50 swim and kick 
main: 400, 4 x 100, 300, 3 x 100, 200, 2x100 
long intervals are RPE 4, 100s are at RPE 7-8(alternate, remove 1st 400) 
cd: 3 x 75, each slower than last


Swim felt good, question is will tomorrow's bike and swim feel good in 7 hours?

Swim 120302

Swim:

WU: 100/100/200
Main: 8 x 100(25 easy/25 build/25 easy/25 hard)
CD: 6 x50

Today was supposed to be a swim bike but I was lazy and slept.  I got to pool later in the day.  This was the last week of prep and the road goes up from here for the next 4 weeks.  I will need to get disciplined and get to bed early.

Run 120301

Run
75 Min  - 9 Miles

Ran @ 8 min avg pace for the first hour then had to slow it way down for the last 15 including 5 min of fast walking.

Swim 120229

Swim:
wu: 4 x 75, last 25 in each is backstroke. 
main: 3 x 400, 1 is RPE 3, 2 is RPE 4, 3 is RPE 5 
cd: 150 easy


Core:
120 SBP
50 Sit-up
25 MBT 15#
15 SPR


3x10 Preacher Curl Bar+50/60/65


Today was a reminder that I need to put 15 min into basic core/strength training.  Swim was ok, during the cool down I practiced sighting in the water. 

Bike/Run 120228

Spin:
53:00
23.5 Miles
707 Cal

Run:
30 min 3.76 Miles

Legs felt heavy on the bike.  Today's spin class did a lot of high  cadence intervals.  Run was good, after about 10 min, I worked the bike fatigue out of them and was able to move my pace closer to 7:30.

Bike/Swim 120227

Run:
40:00 Min 5.04 Miles

Swim:
wu: 200swim, 200kick, 200pull, 200swim 
main: 1 x 1000, RPE 4 


Need to get up earlier but the snooze button is too easy.  Run was tough for the first 2 miles, then I was able to get in a groove at just over 7:30 pace.


Swim felt good but I REALLY hate kick drills.

Bike 120226

Spin:
91:00 min
1452 Cal
38.1 Miles

Felt great today.

BP @155# 8/6/6 - doing this after spin was a lot tougher than doing it before.

Bike 120224

Spin
 55:00
725 Cal
26.6 Miles

Core:
120 SBP
50 Situps
25 MBT 20#
15 SPT

Today was about keeping the RPM's higher than usual so the distance was up.  I skipped swimming because the pool was supposed to be closed for maintenance - but I got there and the maintenance was re-scheduled !@#@#!.

Run 120223

Run
5.1 Miles in 40:00

I had hoped to get outside this morning but I didn't make it.  Instead I went during my daughters soccer practice.  I had time for 50 min but my GI track was cooperating after 30 min. I did do 20 strides every 2:30 from 15:00 min mark to the 30:00 min mark.

Bike\Run 120221

Spin:
57:00
21.5 Miles
704 Cal

Run
30 Min
3.38 Miles
388 Cal

Today was mentally tough.  I did not want to get up - even though I was in bed asleep by 10.  On the bike I thought about stopping and going home and going back to bed and on the run for the first ten minutes I just wanted to walk.  Glad today is over.  I did end up doing a little bit of speed work during the run but not much.

Run\Swim 120220

Core:
105 SPB
20 Sit-Up
25 MBT 15#
15 SPR 15#

3 Supersets
5 SP @ 105#
10 Reverse Curl @ 45#

Run:
Easy pace - 40 min, 4.86 Miles.

Swim:

4 x 500, odds are RPE 3, evens RPE 5

Left shoulder was sore during the swim, run felt good.

Bike 120219

Strength:
3 Super Sets
8 BP 155#
8 Pull-ups

Spin
90 Min
35.6 Miles
1140 Cal

Got to the gym so had to do the first 30 min on the bike outside of a class - boring, especially since I didn't have headphones.

Swim\Bike 120217

Swim:
wu: 300 continuous. concentrate on form weaknesses. 
main: 10 x 100 descend 1-5 and 5-10 (every 1:55)
cd: 50

Spin:

52 Min

20 miles

790 Cal

Swim was good, bike was ok.

Run/Gym 120216

Core/Strength

3x10 Preacher Curls 60# +bar
2x25 Back Ext.
LSits 15/10/5 sec.

Run:
7 Miles
60 min
809 Cal

Run was good and kept a low pace, but one I am sure will feel tough at the end of my tri.

Swim\Gym 120215

Core:

105 SBP
25 MBT 15#
50 SU
15 SPT

Gym

3 Super Set
8 x 150# BP
10 Pull-ups

5 x95 Hang Clean -> SP
5 x105 Hang Clean -> PP
5 x115 Hang Clean -> PJ

Swim:
wu: 5 x 50 continuous, odds are breathe every side, evens bilateral. 
main: 2 x 500, 1 is RPE4(9:30), 2 is RPE 6 (9:10)
cd: 250 easy (50 Kick, 50 Pull, 25 Back, 25 Breast,100 Free)


Took me a while to warm up for the swim.

Run/Spin 120214

Spin:
53:30
23.5 Miles
785 Cal

Run
30 Min
3.35 Miles
388 Cal

On the run I kept reminding myself the goal wasn't to go as fast as I good but at a good pace.  Tomorrow's run should be better than last week's 1 hour run.

Run\Swim 120213

Core:
105 SPB
45 Sit-Up
25 MBT 15#
15 SPR 15#

3x5 105 SP

Run:
Easy pace - 40 min, 4.71 Miles.

Swim:
wu: 6 x 100, focusing on staying long in the water and kick 
main: 3 x 400, keeping each 400 even pace, ~7:20
cd: 1 x 100 pull


Run felt a lot harder than it should have.  I can feel the fatigue in my legs from yesterday and I really hate the treadmill.  Swim felt good once I warmed up.

Spin 120212

3 Supersets:
8 BP @ 155#
8 Pull-ups

Spin:
90 Min
39.2 Miles
1316 Cal

Spin was a long time on the saddle but it felt good overall, glad there was a rest day on Saturday.  Tomorrow's run is going to be a pain.  Spent some time looking at old Crossfit WOD trying to find a good 3-4 I can use for strength training while training for the Tri.

Swim/Bike 120210

Swim:
WU: 3x100 3rd length backstroke
Main: 3x400 6:52/6:54/6:58

Bike
45:00
20 Miles
716 Cal

Core/Strength:
105 SBP
15 SPR 15#
3x5 Hang Cleans 95/115/125

Felt great today - good night's sleep helped.  I felt fast in the water which is why I did the workout above.  I wasn't sure what I was going to do when I started but once I was in the water I knew what I wanted to do.  Bike was great and it was good to feel the transition from swim to bike.

Run 120209

Core:
105 SWB
25 MBT 15#
15 SPT
2x25 Back Ext.

3x5 OHSP/PP @ 105#

Run:
5 Miles in 41:12

Today was tough. My body is definitely fatigued after the last few hard days.  My core was sore, the OHSP were tough, and the run was supposed to be an hour but even at a reduced pace I had to cut it short. I am glad that I successfully forced my ass out of bed when I knew it was just a run day. I really hope another week of early mornings will get me back into a groove of going to bed early and getting up early.

Run/Swim 120208

Run:
20:00 Min 2.52 miles

Core:
105 SWB
45 Sit-ups
15 Side Plank Raises
25 MBT

3x8 BP @ 150# (8/8/6)

Swim:
wu: 2 x 75, last 25 in each is backstroke. 
main: 3 x 400, 1 is RPE 3, 2 is RPE 4, 3 is RPE 5 
cd: 150 easy


Tried to do super-sets but my legs were not willing to participate in dumbbell hang cleans.  So just did one set.  Today was supposed to be only swim but I am trying to make up the 40 min of run I missed on Monday.

Spin/Run 120207

Core:
105 SWB
45 Sit-ups
25 MBT 15#
14 SPT

Spin:
60 min
757 Cal
23.1 Miles

Run:
30 min
3.6 Miles

Got up early for a long workout and still ran out of time, need to be more efficient getting out of the house.  This was my longest aerobic workout since my Tri in October.

Super Bowl 5k

Ran a Super Bowl 5k in West Chester, finished in 21:07.  Full results here. Race felt good, should have started closer to the front, lost time for the first 1/4 mile getting through the starting traffic.  Slowest 5k I have run in a while. I ran the same course when I did the Dash for Diabetes in 2010(log entry)

Swam later in the day with my family, first full swim workout in two weeks tomorrow morning.

Spin/Gym 120204

Spin:

53:00
25 Miles
899 Cal

Core:
105 SBP
45 Sit-ups
25 MBT 15#
15 SPR 15#

Gym:
3 Supersets
6 BP @ 155#
5 Hang Clean 95#

Lifting after a hard spin definitely affected my strength.  Overall felt very good today. Also, great article from Inside Triathlon:

http://triathlon.competitor.com/2012/02/features/inside-triathlon-archives-no-fear_47244?utm_source=rss&utm_medium=rss&utm_campaign=http://triathlon.competitor.com/2012/02/features/inside-triathlon-archives-no-fear_47244

It discusses the mental aspects of competing and having to confront the fears of pushing yourself.  In all the sports I have done whether it is long distance canoeing/running/biking or short distance rowing or wrestling they all have moments where your body wants to quit but you have to go a little further.

Spin/Gym 120202

Spin:
50Min
700 Cal
18.3 Miles

Core
105 SBP
45  Sit-ups
15 SPT
25 MBT 15#

Gym
3 Supersets
5 OHSP @ 105#
8 Pull-ups

3x5 DL @ 225#

Spin class was tough as they kept the gear high - 16-18 for the majority of the ride. Starting next week I am going to be following a training plan I found but plan to keep up the 15 min of strength training.

Spin/Gym 120131

Spin Class
54:30
750 Cal
23 Miles

Core:
105 Swiss Ball Plank
25 Med Ball Twists 15#
15 Side Plank Raises 15#
40 Situps

3 Super Sets
6 BP @ 160#
10 Dumbbell Swings 40#

Finally got up in the morning - I really hope it gets easier

Run/Gym 120129

Warm up:
1 Mile in 6:30

3 Super Sets
10 BP @ 150# (3rd set only reached 8)
5 Squats @ 175# A2A

10 Hang Clean @ 100#
20 45# Plate Twists

Core:
105 Swiss Ball Plank
25 Med Ball Twists
40 Situps
15 Side Plank Twists

Run:
2 Miles in 15:16

Spin 120127

Spin Class
21.3 Miles
52:30
710 Cal

Core:

105 Swiss Ball Plank
25 Med Ball Twists
40 Situps
15 Side Plank Raises 15#


Still recovering from a head cold but glad I got out.

Run/Gym/Mini-Brick 120125

Warm up
1Mile in 6:33

3 SuperSets
5 Shoulder Press @ 105#
5 DL @ 225

Core:
105 Swiss Ball Plank
40 Situps
15 Side Plank Raises 15#
25 Med Ball Twists

Mini Brick
Spin @ gear 12 for 5 miles(10:15)
Run 1/2 mile in 3:50
Spin @ gear 10 for 2.5 miles (4:50)

Didn't lift as much as I wanted but got in a little longer cardio.  I am starting to get in to a pattern but I need to get the lifts in a dedicated routine versus - "Today I feel like doing ...."  Legs were heavy today, didn't lose much time on the warm up run but it took more effort.

Run/Gym/Spin 120124

Warm-up:
1 Mile in 6:31

3 Super-sets
6 BP @ 155#
10 DB Hang Cleans @ 40#

Core
105 Swiss Ball Plank
40 Sit-ups
15 Side Plank Twists
25 Med Ball Twists 15#

Spin
4 Miles in 8 Min, Gear 12

I know I need to get more cardio in but I can't get my mind in the right place to go back to mornings yet.

Gym/Run 120122

Warm up:
1 Mile in 6:31

3 Super Sets:
10 BP @ 145
5 Front Squat - A2A @ 105/115/125

DL 3x5 @ 205/205/215

Core:
Swiss Ball Plank 105
35 Situps
25 Med Ball Twists
15 Side Plank Raises +10#

Not much time but glad to get there, other than shoveling snow yesterday it was too quiet of a week with regards to hitting the gym.

New Ride

I went and bought a new bike today - Fuji Roubaix 1.0, will post pictures and other info when I pick it up.  Excited to have a new bike to race and train on!

Gym/Swim 120116

3 Super Sets of
6 BP 2 150#
10 Dumbell Clean & Jerk

Swim
50 yard warm-up
Steady State 2000 Yards in 36 min.

Pleased with the swim, I checked the clock on each 500 because I was surprised I was able to hold that consistent pace.

Spin 120114

Spin Class

60 Min(last 4 were cool down
680 Cal
24.2 Miles

Run/Gym 120113

Warm up:
1 Mile in 6:37

3 Super Sets
10 BP @ 140#
5 Squats @ 165#/170#/170# A2A

10 Hang Clean @ 95#
20 45# Plate Twists

Core:
90 Swiss Ball Plank
25 Med Ball Twists
25 Situps
15 Side Plank Twists
20 Arm Row Push-ups -15#

Run:
2 Miles in 15:12

Run/Gym/Swim 120111

Warm up:
1 Mile run in 6:45

3 Super Sets
Shoulder Press 5 @ 95#
Dumbell Swing 10 @ 35#/40#/45#

3x10 DL 135#/185#/205#

Core:
90 Swiss Ball Plank
35 Situps
15 Side Plank Raises

Swim
1x1000 in 18:45

The mixing up of work has been keeping me interested.  I just need to keep increasing the length of the cardio at the end.  It is good to be back in a routine with my core work again.

Run/Gym/Spin 120110

Warm up:
1 Mile run in 6:33

3 Super Sets
BP 6 @ 145#
Squat (A2A) 5@ 165#
1 Set BP 10 @ 135#
1 Set Hang Clean 10 @ 95#

Core:
90 Swiss Ball Plank
25 Med. Ball Twists
75 Crunch
15 Side PlankTwist

Spin:
21:30
10Miles
254 Cal.

I need to get to a spin class to get me going longer that 20-30 min or I need to get outside this weekend.  Depressing that I am now squatting what I used to clean.

Swim 120108

Took the kids to the pool and got in a quick 15 min swim:

Warm up 50
500 yard in 8:57 (not bad for me)
50 fast in  :40 (again not bad for me)

Run 120107

Ran 4.54 miles in 35:04 7:33 pace - it hurt. Biked 5 miles with my family.

Run/Gym/Spin 120105

Warm up
1 Mile run 6:44

Super Set
3x10 135# BP
3x5 Squat (135/155/165) A2A

Core:
75 Swiss Ball Plank
20 Side Med. Ball Twist(15#)
15 Side Plank Twist

Spin
20 min
275 Cal
8 Miles

Hodge Podge Workout but it did have a purpose.  Before my workout I reviewed last January's posts to get a frame of reference as to where I was at(It also reminded me I need to do a New Year's post, and a race recap of the Ironman Poconos). After reviewing what I was doing it mad me realize I need to work a little(a lot) harder, so instead of just riding the spin bike I pushed it.  Struggling through my core work was the hardest.  I feel motivated, I just need to transfer that to the mornings.

Swim/Gym 120102

Swim:

Warm up:
2x250 yards
1x500 yards

Mass Start 100's
8x 100 (From triathlon.competitor.com)
25 all out/50 just off race pace/25 build

Cool Down:
1x200 yards

Ran 1/4 mile to transition then lifting:
3x5 (45/95/115) Front Squat
3x5 (45/95/95) Push Press
25 back extension

I hate having to breathe heavy in the water.  I just need to get used to it.

Welcome 2012

Well, it is 2012 and it is following an OK year(2011) for me athletically. Competitively, I completed another sprint triathlon, ran a half marathon, 5k, a 4 miler, 10 mile canoe race with A and my dad,and most importantly a half Iron Man. I even brought home some hardware - 1st overall in one of the 5k's(same one as last year).  

My goals were listed here.  My Crossfit and strength goals again fell to the side as I shifted my training to get ready for my half Iron Man.

This year I am hoping for:

Competitively:

• Place in the 90 miler
• Finish another sprint triathlon(going back to the Marshman)
• Place in a road race in my age group.

Other:

• Get my body fat back to 7%
• 5k in under 18min
• Bench 200
• Complete a Spartan Race

This year I have one major goal that I am focused on:

• Complete Syracuse 70.3

Other than that I am sure I will compete in a few other road races but right now that 70.3 is all I am worried about as the Poconos one had the swim canceled and this one is in the summer versus my preferred season of the fall.