Run 141231

Ran 4.49 miles in ~ 31:30

http://www.mapmyfitness.com/workout/829847291

Swim 141230

Warm up:
500 Free
400 Pull
300 Kick
200 alt 25 free/non-free

Main
3 x 200 @2:30
4 x150 - 50 fast/east/fast @ 1:45
8 x 50 25 Free 25 non free(alt back/breast) @ :60

Cool Down
100 Free

Total 3100

Crossfit 141229

40 Rep Challenge

50# KB Swings
50# DB Thrusters(25 each arm)
95# Bent Rows
Lunges
Pull Ups
95# Front Squat
Bird Dogs

Run 40 yards plus flight of stairs after each
~23:00

Crossfit 141226

Strength:
Bench 5x5

5 x 145

WOD:

AMRAP 30 MIN

50 Flutter Kicks
15 Box Jump Burpees (24")
15 Dips
5x10 Battle Rope - Doubles/Singles(10 each side)/Singles underhand/Upper Cuts/Side to Side

5 Rounds + Flutter and 10 Burpee Boxes

Crossfit & Swim 141224

WOD 1:
 7 rounds of:

135# Deadlift Burpees
40 yard run + flight of stairs
10 12# Med Ball Slams

9:10

WOD 2:

As many rounds in 4 min

Partner 1:
15 Leg Levers
15 Sit-ups

Partner 2
Deadlift Hold  155#

2 Full rounds

Swim
12 x 25 :10 rest
12 x 50 Pull @ :60
6 x 75 @ :90

1350 Total

Swim 141223

Warm up

3 x 100 Free/50 Stroke

Main A:
3 x 250 Free :20 rest
250 Kick
250 pull

Main B:
3 x 150 (50 Free/50 Back/50 Breast)
1 x 150 Kick
1 x 150 Pull

Cool Down
150 Free

2600 Total.

Crossfit 141222

Set A:
AMRAP 7 min

21 50# KB Swings
15 Leg Levers
9 24" Box Jump

3 rounds plus KB Swings and 3 LL

Set B:
AMRAP 7 Min

9 65# Snatch
15 Lunges(each side)
21 25# weighted sit-ups

2 Rounds Plus snatch and 5 Lunges

Should have gone to 75 for Snatch, went let as I still don't trust my shoulder.

Crossfit 141218

Strength
Squat 5x5
135/155/155/165/165

WOD
6 rounds of
40 yard Farmers walk (Left/right overhead/shoulder/at side) 50R/40L/50R/50L/60R/60L
5 Burpees
15 135# DL

10 min

Left shoulder is still really weak.

Swim 141216

Warm up:
500 - Free
4 x 100 Kick

Main
50/50/100/100/200/200 Rest 30 sec
4 x 100 Pull
4 x 100 IM( did Free/Back/Breast/Free
6x75 Spint/Easy/Sprint @:60

Total 2700

Crossfit 141215

12 Days of Xmas

1 95# Clean
200 Meter Run/Row Alt (I did 1800 run/400 row due to rower being used)
3 Muscle up (subbed 9pull-up/dips)
4 40# DB Snatch
5 24" Box Jump Overs
6 Double Unders (18 singles)
7 man-makers 30# except 1 round of 25)
8 Lunges
9 Pull-ups
10 Burpees
11 95# Front Squats
12 65# Thrusters

1:07:30 Things moved well until man-makers were added on day 7.  Spent by day 10.

Totals
12 cleans

2200 m run/row

90 pull/dip

36 DB snatch

40 Box jump over

126 Singles Unders

42 Man makers!!!

40 lunge

36 pull-ups

30 burpees

22 front squat

12 thrusters

Run 141212

Ran  3.44 miles in 25:09(7:19 pace)

Legs tired from this morning.

http://www.mapmyfitness.com/workout/816567239

Crossfit 141212

Bench 5x5

135/145/155/155/155

WOD
AMRAP 15:00

15 24" box jumps
15 65# Overhead squats
40 yards bear crawl

3 rounds plus box jumps and 10 OHS

Bench was really weak.  Needed a spot on last two rounds.  Last round only got 3 @ 155, did last 2 at 135.  OHS was a challenge with the shoulder, it is slowly getting stronger though.

Crossfit 141210

Main

Partner workout

3 Sets of each (18 total min):

3 95# Hang Clean, partner finishes minute doing sit-ups
3 95# SDHP, partner finishes minute doing pus-ups
1 Bear (Hang Clean/Front Squat/Push Press/Back Squat/Push Press) partner finishes minute with Burpees

Counts for each set
38/33/31 Sit-ups

47/37/31 Push-ups

13/12/13 Burpees

Followed by 4 min of partner pull-ups.  You go until you have to stop, rest while they do the same. 55 pull-ups

Swim 141209

Warm up:

500 Free
3x100 Kick (50 front/50 back)
200 Pull

Main
2x200 @3:30
5x100 Pull @ 2:00
1x200 @ 3:30
12x50 (25 Back/25 Free) odds (25 breast/25 free) evens
1x200@ 3:15

2900 total

Run 141207

Ran 4.03 miles in 28:20 (7:02 pace)

Nice easy run while C warmed up for her game today


http://www.mapmyfitness.com/workout/813039601

Crossfit 141205

5 Rounds of:

25 Med Ball Slams(10#)
15 DeadLifts (185/185/135/135/135)
250 meter run
35 Double Unders (Subbed 105 Jumping jacks)

19:41

I had a cold the last two days and could feel it. After the first two rounds of DL I played it safe and dropped the weight as I could feel my back tighten.  I was going to sub 105 singles for the double unders but I couldn't get a rhythm going more than 3-5 at a time.

Run 141202

Ran 3.4 miles in ~25:00 min.  ~7:20 pace

Raining so left my phone in car and just ran,  I didn't focus on time, just enjoyed the run.

Swim 141202

Warm-up
300 Free
400 Pull
200 Kick

Main
8x50 25, climb out 3 push-ups then back in, 25 @ 1:15
1x500 (50 easy/50 fast)
6x50 Pull 25 Free/25 non-free(breast) @1:15
6x50 Kick @1:00

Crossfit 141201

3 Set of Breathing Squats:
45#/95#/145#

For time:
75 45# KB Swing
1 Mile Run
75 Toes to Bar

19 min

Toes to bar killed my time.

Crossfit 141128

20 Rounds of:

1Min Intervals:
3 45# KB Swing
3 45# Goblet Squat
5 Push-ups
5 Sit-ups to Standing
Rest Remainder of minute

Turkey Trot 10k

Ran the Wilmington MS 10k in 42:58 (6:55 pace)

Very pleased with the result, mile 3 was rough and brought down my time.  I took 6th in my age group and 46th overall(676).

Run 141125

Ran 3.38 Miles in 23:48(7:03 pace)

Great run, was flying the last mile and a half.

Swim 141125

Warm up:
500 Yards Free

Main 1:

10x50 25 Stroke/25 Free @ 1:00 Odds Breast, Even Back

Main 2:

4 x 250 yards Free (100 fast/50 easy/100 fast)

1 x 300 Pull

6 x 50 Kick (evens on back)

2600 Total

Run 141121

Ran 3.52 miles in 24:22 (6:55 pace)

Ran in the park - Windy!

http://www.mapmyfitness.com/workout/800815551

Crossfit 141121

5x5 Strength
Bent Over Row - 115#

Main:
21/15/9:

95# Front Squat
Burpees
Toes to Bar
Walking lunge
Bear Crawl

14:44

Back is still a little tight from dead lifts last week.

Run 141119

Ran 4.22 Miles in 30:59 (7:20 pace)

http://www.mapmyfitness.com/workout/799385009

Run was good, air was cold.

Swim 141118

Warm-up:
200 Free
200 Pull
200 Kick

Main Set 1:

2x200 @ 3:45
3x100 @ 1:45

Main Set 2:
:10 rest between each set
2x225 EZ
1x200 Fast
2x175 EZ
1x150 Fast
2x125 EZ (cool down)

2700 Total

The limited rest on the second main set helped cover the yards quickly, finished in just under an hour.  200 Kick during the warm up was tough.

Crossfit 141117

4 Rounds of

75 squats
50 Chest Press
40 Bent over rows
35 Shoulder presses

30:10

All reps were done with 45# plate

Crossfit 141114

5x5 DeadLift

255/255/255/265/265

AMRAP 10:00

20 yard walking lunge with 45# plate overhead
20 Flutters
5 Hand Release Push-up
3 115# Clean

5 Rounds exactly

Deadlift was definitely the max I could do 5x5.  In fact I went low on cleans as back was still tired.

Crossfit 141113

Another birthday WOD

38 Burpees

38 rounds of:
1 45# KB Swing(overhead)
1 KB Clean and  Press each arm (45# right 30# Left)
1 45# KB Gobblet Squat
2 45# KB Swing (should height)

16:40

After:
4 Min wall sit.
6 Min core

Had to go light on left shoulder but probably could have done 35#.  45# was good for right, couldn't have done the right any higher with the number of reps.

Run 141112

Ran 4.38 miles in 31:55 (7:16 pace).

http://www.mapmyfitness.com/workout/793205511

I have really slowed the last few months!  I am starting to put together a schedule to get my ass in gear for Lake Placid.

Swim 141111

Warm up:
400 with fins (100/50)

Main:
4x100 (odds free @ 1:50. evens IM @2:00)
8x50 Kick @60
4x100 (odds free @ 1:45. evens IM @1:55)
8x50 25 Drill/25 Free
8x50 @55

Cool Down
100 Free

Crossfit 141110

Strength
5x5 Shoulder Press 95#

WOD
4 Rounds of

25 Burpees
25 Squats
25 Situps
25 Pushups
75 Single unders

1 min rest between each round

My shoulder was angry this morning.

Swim 141109

Warm up:
400

Ladder
4x100 @1:50
6x75(3@1:20, 3 @ 1:30)
8x50 @:50 w fins
6x75(3@1:20, 3 @ 1:30) w fins
4x100 @1:50 w fins
Got my ass kicked in the pool! I had to resort to fins to keep up with my wife's uncle.

Crossfit 141107

Warm up:
31 Burpees

WOD:
31 rounds of:
100 Meter run
3 pull-ups
3 Dips
Situp
Pushup

25:50

Ran extra 100 at the end to make it an even 2 miles.

Crossfit 141106

5x5 Front Squat:

135/145/145/155/155

Main:

Tabata:
Wall Sits
Handstand
Situp - 9
Bottom Squat - 12 (rest position was bottom of squat)
Bent over row #45 - 13

Please my shoulder survived the handstands

Swim 141105

Warm up:

500  2x(200 swim/50 kick)
100 Kick 50 easy/50 fast

Main:
300 Pull
50 Kick
2x300 :45 rest (~5:15)
50 kick
2x200 :30 rest
50 Kick
3x100 @1:50 (~1:30)
50 Kick

Cool Down:
50 Breast
100 Swim

Total 2550

Crossfit 141103

6 Rounds for time

10 DL 185#
20 Wall Ball - 20#
600M run
100 Bicycles

a shade under 40 min.

The wall ball to run did me in! First 200m was brutal, but could practice for triathlon bike to run transition.

Crossfit 141031

Strength 5x5
135/155/155/155/155

AMRAP in 15Min

10 50lb KB
10 Box Jumps - over
10 Bent over rows( 1st two rounds at 135 then 115)
30 Single unders

7 Rounds.

First time back squatting in awhile.  May have been able to go heavier but stayed with full ROM.  Will go to 165 next time.

Swim 141028

300 Swim
200 Pull
4x150 (50 Kick/50 Fist/50 Swim)
3x300 Pull @ 6:00
100 recover
300 Swim
100 Recovery
3x100@1:50(all under 1:30)
50 Easy

2850 Total

Crossfit 141027

4 Rounds of

20 Pull-ups
600 meter row
100 Sit-ups
10 95# clean and jerk

Got through a fifth round up to 25 sit-ups in ~ 55 min.  Was supposed to be 6 rounds but didn't have enough time.

Run 141026

Ran 4 miles on the hotel treadmill in 29:40 ( 7:25)

Bike 141025

Rode the trainer for 1:15.

15 min warm up
15 min 1:00 on/:30 recovery
5 min recovery
10 min pyramid
30 min steady state.

Run 141024

Ran 1.9 miles in 12:18 (6:26 pace)

Ran home from car repair shop, slower than I wanted.  Need to push this back to a 6 min pace.

Crossfit 141024

Strength 5x5

Deadlift:
5x 225/235/245/245/255

WOD:
21/15/9
Dumbell Snatch(45 Right/37.5 Left)
Toes overhead

Core:
4 x 1 min plank/:30 seconds Mt. Climbers

Crossfit 141023

5x5 Bench

Warm up with 95#
5x5 @ 145#

Main:
21/15/9

Lateral Box Jump 12"
Dips
Squat Clean @ 95#

I am really weak - last set of Bench @ 145 was tough.  Depressing that I am not even at body weight. The main WOD went well, had to break the squat into 7's. Pleased with range of motion on squats, could probably have gone a little heavier. Lateral jumps were weak, in general I need to work on box jumps.

Swim 141021

Warm up:

400 Free

Main 1:
4x50 @ :40
4x50 @ :50
4x50 @ :60
8x25 kick @ :40

Main 2:
100 Free/Back (25/75)
100 Free/Breast (25/75)
100 Free
100 Free/Back/Breast/Free (25/25/25/25

Main 3:
4x100 Pull
4x50 Pull Breast
2x100 Timed Swim (~1:20/~1:22)

Cool Down:
Easy 100

Total 2500

Crossfit 141020

Warm up:
59 Burpees

Main:
66 Reps of
50# KB Swings
Knees to Elbows
Sit-ups
Pull-ups
110# Deadlift
20" Box Jump

Crossfit 141017

WOD 1:

3 Rounds of :

4 Min of AMRAP
12 Squats 95#
9 Push Press 95#
6 Toes to bar
10 Med. Ball Sit-ups
2 Min Rest

Finish:
4 min of

20 yard jog with 35# plates
10 Push-ups

Shoulder was not happy with toes to bar.

Run 141016

Ran 3.15 miles in 23:09 (7:20) pace.

Still working on getting my pace back to 7:00

http://www.mapmyfitness.com/workout/767448167

Crossfit 141016

Warm up

5x5
Bent over row @ 95/95/115/115
Single Leg Bridge

Main:
3 rounds of:

3 x 30 sec on /30 sec off 40# DB Snatch
21/15/9 Squat/Push-up

Thumb injury was a challenge on the snatch and push-ups.  Fortunately, the stitches are out in a week.

Swim 141014

Warm up:
500 (2x200/50 Kick)

Main:
300 Pull
100 Kick (50 easy/50 Fast)
2x300 @ 5:45
50 Kick recovery w/ 30 Sec rest
3x200 @ 3:50
50 Kick recovery w/ 30 Sec rest
4x100 @1:55
50 Kick recovery w/ 30 Sec rest
6x50 @ :55
50 Kick recovery w/ 30 Sec rest

3000 Total Yards

Crossfit 141013

Warm up:

38 Burpees

Main:

45 Rounds of:

115# Power Clead
Leg Raise
Squat
Pull-up

Work out wasn't too bad today.  I would have liked to have done 135 for the cleans but the shoulder wasn't willing to participate.

Run 141010

Ran 3.53 miles in 26:37 (7:32 pace)

Went out for a nice easy run, didn't use MapMyRun or looked at my watch while running.  It was a nice day to run - 60 and cloudy so I just went at a pace that I enjoyed. Great run.

Crossfit 141010

5 Rounds of  5 DB press

#40/45/55/55/55

21/15/9
24" Box Jump
#115 Pound Push Press
#50 KB Swing

Finished with 20 Burpees

No idea on time.  The 5 rounds of 5 was tough.  I have never had a strong BP and my shoulder is still rebuilding strength. Push press was tough and couldn't go unbroken on any of the sets.

Crossfit 141009

10 rounds for time

100 meter row
50 meter run (between erg and weights)
2 Squat cleans #115
3 Burpees
4 Air Squats
5 Leg Raises
6 pushups
150 meter run

Time - no idea

Swim 141007

Warmup
200 swim
200 streamline kick w/ fins
200 pull
2×50 drill of choice

Main Set
Do three rounds of the following, with 10 secs rest between each interval, 40 secs between each round. All freestyle (minus the noted 100 kick at the end of each round) with a hard but clean effort.

25 / 50 / 75 / 100 / 100 / 75 / 50 / 25 / 50 kick

Cooldown
150 easy

2500 Total.

Run 141006

Ran 3.94 miles in 28:40 (7:16 pace). Negative split each mile.

http://www.mapmyfitness.com/workout/757045593

Crossfit 141006

5 Rounds of  5:

DL 225/225/235/235/245
Leg Raise

3 Round for time:

20 Pull ups
10 Pistols (5 each leg)
30 SDHP - 45#

~13 min

Run 141003

Ran 3.29 miles 23:18 (7:05) pace.

http://www.mapmyfitness.com/workout/754147371

Crossfit 141002

Forgot to log this day and can't remember the 3 rounds.

Some mix of Goblet Squats, Sit-ups, Dumbell Snatch, Dumbell Clean, Overhead single arm walk w/ dumbell ~25 yards shoulder walk w/ dumbell ~25 yards

Swim 140930

Warm Up:
1x100
1x500

Main
1x400 Pull
4x125 25 Sprint, 100 smooth
2x75 Kick
1x300 - technique work
1x 100 IM(Breast/Back/Free/Free)

Cool Down
2x100

Total:
2250


First post Princeton Swim. Still not able to do much beyond freestyle and a little breast. I was able to complete 25 yards back stroke for the first time since my accident.

How come 1.2 miles seems easier in the open water?

Crossfit 140929

Strength:

5 rounds of
5 Bent over rows 115/115/125/125/125
5 One Leg Bridges

4 rounds of:
1 Min 40# KB Swing
1 Min Wall Sit
1 min L-Sit
1 min stair run

Bike 140928

Rode 1:05 on trainer while C got ready for soccer game

20 Min warm up
15 Min Interval 1:00 On/:30 recovery
5 Min steady state
10 min Gear Pyramid
10 Min Steady/Cool Down
5 Min Single Leg work

Run 140927

Ran 5.78 Miles in 45:35(7:53 Pace)

Ran while C warmed up for her game. I missed my turn and what was supposed to be a 3.5-4 mile run ended up to be almost 6. I moved well for the first 2.5 miles, but between figuring out how to get back and the heat I really slowed down.  I need to get my run endurance back up.

http://www.mapmyfitness.com/workout/747130503

Ironman Princeton 70.3

Swim:

Swim was great

T1:

Took my time in T1 and made sure I was all set. I didn't want to leave anything behind.

Bike:

First 35 Miles were great, then the suffering and lack of training kicked in.

T2:

Coming off the bike I could barely walk, so I took my time once I got back to my rack.

Run:

Run was what I expected - lots of walking.  Glad I was prepared with a hat, keeping my head cold with ice was key in finishing for me.

Marshman Triathlon 2014

I completed the Marshman for the 5th time this year - can't believe I have been doing triathlons for this long!  I finished 24th overall and 3rd in my age group.

Swim:
Very please with my swim of 6:40 - fastest I have done the Marshman swim.  It was also the most aggressive swim I have been in. I know I was bumping into other swimmer quite a bit in the first 100 yards.  My only regret is I didn't sight very well and probably lost 10 or more seconds  from taking the buoys too wide.

T1:
Wetsuit was much easier than Top of the Delaware.

Bike:
New bike course this year but still had some good hills.  I really need to work on the bike, this is where I lost all of my time.

T2:
Quick, I should have made sure my fingers weren't numb before coming in though, it slowed me down a little.

Run:
I did ok on the run, while faster than previous years, I felt I really slowed for the hill.  At the turn around I could see there was a pack behind me so it forced me to keep my pace high.

Full Results

My Results

Swim 140909

Warm up -

200 Free
100 Pull
100 Free

3 x 400 Free

1600 Meters

Swam at UMLY today as my normal pool is closed for maintenance. Was my first time using a 50 meter pool and it was so much nicer than the 25 yard pool. Plus it was outside.  I will definitely take advantage of this Y in the future.

Run 140908

Ran 3.23 in 21:39 (7:01 pace)

Cloudy and warm, more my kind of weather, Can't wait for fall.

http://www.mapmyfitness.com/workout/723826141

Run 140906

Ran 3.38 miles in 25:52 (7:39 pace)

Miserably hot and humid, but at least it was flat.

http://www.mapmyfitness.com/workout/720895025

Run 140904

Ran 3.66 miles in 27:04 (7:23 pace)

Hot and miserable.  I really hope its cool for Princeton or I am in trouble.

http://www.mapmyfitness.com/workout/718858581

Run 140903

Ran 3.02 miles in 21:07 (7:00 pace)

Bike 140831

Rode 11.3 miles around Lake Monticello this morning in 36:56(18.4 mph).  Great ride, lots of good short hills to keep the legs moving.

http://www.mapmyfitness.com/workout/712814327

Swim 140830

Swam ~2000 yards in Lake Monticello,

~350 yards warm up.

8x200 hard

~150 yards cool down

Great to get some open water swimming in. Plus it was no wet suit so it was great confidence builder.

Run 140828

First real run since the Boilermaker in July.  3.13 miles in 22:24 (7:09 pace)  I ran the same route earlier this year at 6:51 pace.  Heat was a factor but so was my lack of running lately.

http://www.mapmyfitness.com/workout/709293119

Swim 140826

Swam 1650 yards

Warm up:
1x50
1x200

Main
1x250
2x500

Cool Down
1x100
1x50

Shoulder is still giving me trouble from accident.  Swim was at an easy pace and was just a test to see if my 70.3 is even an option.

Top of the Delaware - 12 Seconds

Well in my first test back from my accident I figure I wouldn't push it and just the race as a warm up for Marshman and if healing goes well it would be good  for Princeton 70.3.   Well when all was said and done I finished in 2nd for my age group and 24th over all.  Great results but I missed first place by 12 seconds and it is all I have been able to focus on since the race. Replaying little mistakes and second guessing if I could have pushed harder on the run.  Losing by a minute or even half a minute is tough but I can move on from those. Losing by 12 seconds - 5 seconds/mile faster on the run or 1 second faster on the bike, or correcting 2 transition mistakes. Those opportunities are few and far between, will have to dig deeper next time.

Swim
The swim was a triangle swim in the Newark Reservoir, which is elevated from the area around it. I debated my wet suit as it was warm but I went with it.  Glad I did, I had a great swim and felt good in the water.  The exit was narrow and only one person at a time could get out. I pushed the last 50 yards to make sure I had a clear exit.

Due to the nature of how the reservoir was built it was a third of a mile run to the first transition. Most racers - including myself left a pair of shoes at the swim exit to make the run to the transition area. Here is were my first mistake cost me time. When stripping out of my wet suit, it caught on my ankle and after struggling for a few moments I realized when trying to pull it off I had caught my fingers in the timing chip strap. Once I only had the wet suit grabbed it came right off.

The run to transition was easy and fast, It was downhill so I pushed the pace hard and passed several people.

Bike
The transition to the bike was quick, no issues except as I exited transition I made my second mistake.  I didn't have my bike in a straight line as I mounted and missed the turn onto the road.  I had to break hard to avoid a barrier and then remount - losing a few as it turned out costly seconds.

The bike course was good, rolling hills and I was only passed by a hand full of racers and caught a few myself. This remains my weakest area and if I want to really get ready for Lake Placid I need to spend a lot of time on the bike.

Run
Transition to run was also smooth and coming out of the transition you immediately had to run up to third of a mile to the reservoir.  I paced the uphill climb, both to make sure I had a strong run at the top and to help my legs transition from the bike. I paced a few people on the way up and then as I crested the top I accelerated to my race pace - or what felt like it.  The run became a trail run shortly after reaching the top and I was catching some other runners. I couldn't see many people so mentally I don't think I pushed as hard as if I had somebody in sight. I did get stuck behind someone for a moment in the woods but they stepped aside once they realized I was there.

Coming out of the woods I could see others running around the top of the reservoir and I mistakenly thought the finish was half way around the top(I was thinking a 2 mile run not 2.6)  I saw one racer out in front and began to close the distance.  When I realized the course was longer I thought to my self I would try and catch them by the finish and I continued to close the gap.  When I got close enough I could see he was my age group and I thought I had to catch him. But with a  half mile to go the course had a switch back and as he turned he could see me and upped his pace.  I stayed with him the rest of the run but couldn't get any closer.   The uphill 100 yard climb to the finish was challenge but a great way to end the race.

Bike 140814

Rode 10.28 miles in 41:48 (14.8mph) with John.  Nice easy ride after my accident to stretch the legs.

http://www.mapmyfitness.com/workout/690403191

Swim/Run

First day back after my accident.  Took it very easy as my shoulder is not fully healed.  I just wanted to see if the 'Top of Delaware' tri was an option this weekend.  It is.

Swim

All Free
50/100/200/450/50 kick/100/50

The 450 was in 8:15, slower than I was but not bad considering the injury.

Run
1.5 easy miles

This was harder on the shoulder than the swim.  All the little arm swings when you run started to make it sore.

Ironman Lake Placid 2015

Well after sitting on the fence for awhile, I bit the bullet and signed up for Ironman Lake Placid next year. Actually I need to give my wife credit for forcing me to do it instead of just talking about it :-)

Now I just need to start training . . .

Accident

So I had my first real bike accident today.  While riding near Hither Hills State Park on Long Island I was hit by car.  Fortunately the driver stopped and made sure I was ok. I was left with some serious road rash and an injured shoulder. A trip to the hospital ruled out any breaks but led me to my first experience having to clean out road rash.

Bike/Swim 140729

Rode 15.5 miles (9.06 with A and another 6.44 on my own)

I swam 20 min of laps in the pool, didn't bother counting.

Bike 140728

Rode a total of

First covered 4.7 miles with A and then rode 20.2 in 1:01:33 (19.7mph) It was a good ride on Long Island. Route 27 has a great bike lane.

http://www.mapmyfitness.com/workout/665776211
http://www.mapmyfitness.com/workout/665473471

Run 140725

3 Rounds of:

100 Meters @ :30 (full speed then recovery)
15 Pull ups and inverted pike
15 push-ups

Was supposed to be 5 rounds but ran out of time, had to get to work for health check.

Crossfit Swim Run 140724

WOD:

5 Rounds of
10 Sets of:
     1 Turk Get up each side(40R/30L), 2 dumbbell Swings 40#, 2 dumbbell Squats 40#
 40 yards Bear Crawl

35:54

Swim - 1000 yards

Run (home from car dealership) 1.5 miles in 10:51 (7:15)  

Swim 140722

Warm up:
400 Free

Main 1

All Free w/Shirt for drag
100 @ 1:30
150 @ 2:15
200 @ 2:40
200 @ 2:40
150 @ 2:15
100 @ 1:30
50 @ :50

Main 2

5x100 IM @ 2:00
5x100 Pull @ 1:50 (w/ Shirt for drag)

Main3

6x75 Kick @ 1:30
6x50 Free @ :50

Total 3200 yards

Crossfit Swim 140721

Warmup:

77 Burpees

Main

AMRAP in 25 Min

5 Squat Cleans - 115#
10 T2B + 1 Pull up
15 45# KB Swing
20 4 Count Flutter Kicks
100 Single Unders

4 Rounds plus all but SU in round 5

Cool Down:

Core + 1000 Yard Swim

Swim Run 140719

Unintentional work out at the end of tubing with the family.  Swam about a third of a mile in the Brandywine followed by a 2 mile run in Vibrams's.

Crossfit 140718

WOD 1

5 Rounds for time of:

10 Pull-ups
5 Toes to bar pike
10 Push-ups
Wall climb
5 dips

~11 min

WOD 2
Partners

12 min
One partner does 30 battle rope (single or double arm, I alternated)
Other does sit-ups (I averaged about 13)

not positive but I think I got through 10 rounds

Finished with
Push-up Tabata with squat hold during rest - 15 max, 11 min.

My pull-ups are way down, I need to start doing them again at night

Crossfit & Swim 140717

1 Round for time of:

50 Push-ups with KB 30#
50 Arm rows each side with KB 30#
50 Clean Squats with KBs (60# total)
50 Push Press with KBs

14:45

5 min core

1000 yard swim.

Swim 140715

Today had a lot of short intervals in the workout sheet.  I don't even remember them all - other than I was tired a lot.  Total was 2800 yards

Boilermaker 2014

I ran the Boilermaker this weekend for the first time.  After living near Utica for 14 years, it took me going back for a reunion to finally run it.  Weather was ok, overcast +, breezy +, humid -, mid 70's -. I had hoped to run it at a 7:20 pace but finished with a 7:26 (1:09:24 chip, 1:09:54 gun).  Mile 8 is the one that killed my time.

I am not sure I will run it again unless with friends, it revalidated why I don't run races in July.

The race it self was a lot of fun, and the crowd/community support was probably the best I have seen. The post race beer was good too!

Crossfit 140711

WOD 1

As many round in 15 min of:
~400 M Run
10 ring pushups
12 Lateral Jumps over 18/12 in. bar
Jump over ~36in Parllel bars

5 rounds except 4 rounds of lateral jumps

WOD2
As many rounds in 15 min of:
~200M Karaoke
15 Air Squats
15 Battle ropes -Odd rounds single arms, even double

7 rounds

Lateral jumps were my weak spot, lacking power on the jumps.

Crossfit 140710

For Time

50 Squats with 35# KB
25 35# KB Snatch - each arm
50 Toes to Bar
25 35# KB Snatch - each arm

11:07

Toes to bar were the toughest part of this WOD, My grip kept giving out towards the end.

Swim 140708

Warm up:
300 Free
300 Alt 50 Breast/Back

Main 1:
3x200 Pull
4x150  Middle 50 fly/back/breast/free

Main 2:
4x100 Kick w/ fins
4x75 50 fast/25 easy

Main 3:
10 x 50 [2 x 25 Fly/ 25 BK
              2 x 25 BK/25 BR
              2 x 25 BR/25 Free
              2 x 25 Fly/25 Free
              2 x All Free]
100 Easy (cool down)

3100 Total

Shoulders were still tired from yesterday's workout.  Doing all the IM work didn't help.  My fly got a little better in that I made it the length of the pool without drowning.

Crossfit 140707

Strength
3 rounds of

10 Weighted Sit-ups 35#
10 Shoulder press (10 each side) 35# KB
1 Hang Clean (45/95/115)
3 Power Clean (45/95/115)
5 Squat Clean (45/95/115)

Main WOD
As many rounds as possible in 25 min:

20 Yards Walking lunge w/ 35# plate overhead
20 Yards Inch worm push-up
25 Weighted Sit ups -35#
25 Push-ups

Finished 4 Full rounds

Shoulders are very tired now. Very disappointed in the cleans. I attempted 135 and I was able to complete the hang clean but that was it.

Run 140704

Ran 9.39 miles in 1:10:14 (7:28 pace)

Wanted to get in a practice 15k before the Boilermaker.  Hit my target of 7:30 per mile and feel that a 7:15-7:20 for the Boilermaker is reasonable if the weather is good.

http://www.mapmyfitness.com/workout/633237033

Crossfit 140703

5 Rounds of
10 95# SDHP
10 95#Press/Push-Press

10 rounds of
5 Pull-ups
5 Push-ups

2 Rounds of
25 Wall Ball - 20#
25 Box Jumps

~22 min

Swim 140701

Warm Up
200 Free

Set 1
1 x 400 Pull
1 x 200 Kick

Set 2
8x50@1:15 3 Push-ups on deck at 25
1x500 (50 easy/50 hard)

Set 3
6x50 Pull (25 Free/25 non free)
6x50 kick @ 1:15

Set 4
6x50 25 then alternate deep water bob, 3 triceps push-ups 25

Total 2600 yards

I attempted butterfly for the first time - failed miserably.

Bike 140630

Ride with dad 10.6 miles in 42:54 (14.8 MPH)

http://www.mapmyfitness.com/workout/628355429

Crossfit 140630

Warm-up

3 rounds of:

3 DL (225/275/275)
12 push-ups
12 Jacks

As many rounds as possible in 30 min of:

2 225# DL
Run one flight of stairs
10 sit-ups
10 leg lifts

21 Full rounds, time called on 22nd round during sit-ups.

Run 140629

Ran 6.89 miles in 54:11 (7:51 pace). Ran along side A for the first four miles while he rode his bike.  Took it easy and just focused on putting in at least 10k.

http://www.mapmyfitness.com/workout/626796287

Crossfit 140627

6 Rounds of

.35 Mile Run
25 Burpees
10 Box Jumps

30:28

Cool Down .35 mile light run.

Crossfit 140626

Warm up

3 rounds of
3 Squat cleans - 135#
10 push-ups
10 sit-ups

Main
5 rounds of
10 45# dumbell snatch each arm
100 walk with dumbell

Cool Down
3x10 pull-ups
Core

Crossfit 140623

5 Rounds of:

10 KB Swing (35#)
2 Ring dips
15 KB
3 Ring
25 KB
5 Ring
50 KB
300 Meter Run

27:38 ~ 5:25 per round

Great work out, went unbroken through 3 rounds then head to divide up the 50 KB sets.

Bike Run Intervals 140622

Did three rounds of:
4 Mile bike (13:39/14:47/14:19)
1 Mile Run (7:26/7:39/7:25)(last mile was different course with elevation gain)

http://www.mapmyfitness.com/workout/617620209 (bike)
http://www.mapmyfitness.com/workout/617942299 (mile 1)
http://www.mapmyfitness.com/workout/617943319 (mile 2)
http://www.mapmyfitness.com/workout/617636079 (mile 3)

Run 140619

Ran 3.82 miles in 25:54 (6:46 pace)

Great run in a light rain.

http://www.mapmyfitness.com/workout/614018611

Bike 140618

Weekly Commute to Work

Ride there:
22.01 miles in 1:16:29 (17.3mph)

Ride home
22.1 miles 1:24:18 (15.7mph)

It was 90+ degrees on my ride home so I took it easy and did not push it. I also tried a new route to change things up.

Swim 140617

Warm up (750):

300 Yards Free
4x75 @130

Main 1(1500):

4x150 Pull @ 3:00
5x100 IM @ 2:10 (Free/Back/Breast/Free)
4x100 Kick @1:00 (fins)

Main 2 (750):
4x50 Easy (:55)
1x50 Hard

3x50 Easy (:55)
2x50 Hard

2x50 Easy (:55)
3x50 Hard

Main 3 (250):
10x25 sprint @:30

Cool Down:
50 Free

Total: 3300

Peer pressure can be good sometimes.  I committed to swim this morning and that commitment was the only thing that got my  butt out of bed this morning.  Also is was great swimming as a group, it pushed the pace more than if I had been alone.

Run 140616

Ran 4.01 miles in 28:30 (7:06 pace)

http://www.mapmyfitness.com/workout/609843139

It was 87 degrees outside which is way outside my comfort zone of 60.

Bike 140615

Ride to Parents House:

17.63 miles in 58:27 (18.1 MPH

http://www.mapmyfitness.com/workout/608361891

Ride with Dad:

20.14 miles in 1:30.35 (13.3mph)

http://www.mapmyfitness.com/workout/608539963

Annual ride with dad on Father's day, glad to get the miles in. Great to be able to ride with dad.

Crossfit 140613

5 Rounds for time:

 5 Pike Pushups
10 24" Box Jumps
15 Pull-ups
12 95lb DeadLift
 9 95lb Hang Clean
 6 95lb Split Jerk

28:30

My pull-ups were crap after the first round.  On the bar work, grip was biggest weakness as the round wore on.

Crossfit 140612

5 Rounds for time:

20 35# KB Clean and Press (10 each side)
20 35# KB Single Leg Lunge (10 each side)
10 35# KB swings
10 Burpees (jump over KB after each one.

21:30

Good work out. Kept a consistent pace, probably could have gone to 40#, went light because I didn't trust my shoulder strength.  Attempted run after but body said no after yesterday's ride.

Bike 140611

Rode to work today.

Ride there:

22.08 1:15:25 (17.6 MPH)

Ride Home:

22.29 1:22:11 (16.3 MPH)

Ride there was great except for the light rain. Ride home started great but I faded fast and hard the last two miles.  I really need to figure out my nutrition.  Both rides were my fastest so far.

Swim 140610

Swam 2750 yards:

Warm Up:
1x500 Free

Main 1:
6x75 yards free @ 1:25
6x50 yards Free @ 1:00 (25 Fast/25 Easy)

Main 2:
4x200 yards (100 IM/100 Free) @ 3:40
6x100 Pull @ 1:45

Cool Down:
1x100 Easy

Tired this morning and chest was sore from yesterday's workout.

Crossfit 140609

Crossfit at the Y, today's workout in 27:15

5 rounds of:

5 Burpees
5 65# Thruster into overhead squat
15 Toes to Bar
2 min row or run(rowed first ,ran 4)(1:49 pace/7:30 pace)

The thrusters I could have done the 'A' weight of 95# but I didn't have the strength for the overhead squat.

Crossfit 140606

For time:

21/15/9

Sit-up Burpees
135lb Deadlift
Pushups
300 meter run between rounds, 800 at the end.

13:25

I had to modify the burpees because of my rods, I coudn't roll into the sit-up portion so I did a wrestling sit-out with each one.  Deadlifts were good, I went with the lighter of two options(185 was the other) as I haven't done any dead lifts in more than a year.  Will go heavier next time.

Run 140605

Ran 3.77 in 26:42 (7:04 pace).

Between my cold and yesterday's bike today was a struggle. Legs felt heavy and fatigue sent in quickly.

http://www.mapmyfitness.com/workout/596627279

Bike 140604

Rode to and from work today:

Ride into work was 22 miles in 1:18:45 (16.8mph).  Definitely still feeling the remnants of my cold

http://www.mapmyfitness.com/workout/594928721

Then rode home in the afternoon 22.57 in 1:26:37 (15.6 mph), legs were feeling tired from the morning ride and I spent more time slowing for light and traffic. The good news is that unlike last time I rode home I didn't have to stop to eat as I monitored my nutrition during the day and brought a Cliff bar to eat as I rode.

http://www.mapmyfitness.com/workout/595615991

I need to get some long weekend rides in if I am going to be ready for the 70.3 in Sept.

Run 140602

Ran 3.2 Miles in the park in 22:20 (6:58 pace).

Between my returning chest cold and the heat it wasn't an enjoyable 3 miles.  I really really don't like the heat. I can't complain too much as I had the pace under 7min, but it felt like I was pushing a 6:30 pace the whole way.

http://www.mapmyfitness.com/workout/592538157

STRIDE 5k Challenge

After coaching R the last 3 months at STRIDE race day was finally here.  A had been joining us for all of the practices and he asked to run along with us. I was a new course from when A and I did two years ago.  After the first mile R ran ahead with some friend and finished in 37:57.  A and I continued at our own pace and finished in 41:48.  I was great to see both boys out on the course.

Race Results

Swim 140526

Swam 2000 yards at Wedgewood swim club, great to swim outside!

2x500
1x1000

Run 140525

Ran for 30 min ~4.25 miles.  I decided to just run for time and not worry about distance.  Was a HOT day which I really don't like.

Run 140520

Warm up:

2.35 Miles to Track in 18:36 (7:54 pace)
http://www.mapmyfitness.com/workout/576162769

Track Work out
4x400 Easy
6x600 with 200 recovery run between

Cool Down:
2.27 Miles Home in 18:09 (8:00)
http://www.mapmyfitness.com/workout/576204299

First track work out, didn't go crazy and glad I didn't

Swim/Crossfit 140519

Swim:
1x250 Free
1x250 Pull
1x500 Free

1000 Total

WOD #1
10 rounds of 100m run, 6 pull-ups, 6 dips
5 rounds of 95# front squat, 14 35# KB swings, 50 yard run
~27 min

Continued to use my swim as a warm up to my other work out.

Bike 140518

Rode 28.6 Miles in 1:37:56 (17.5 mph) Good hilly course. I ended up riding with some one I met on the road which was good company on the hills.

http://www.mapmyfitness.com/workout/573938719

Swim/Crossfit 140516

Warmed up with 1000 yard swim:

2x500

WOD:
5 Rounds of:
     6 Push ups
     25 Yard Walking lunge
     6 hand stand pushups(2 then 4 from pike)
     6 Cleans with Front Squat(95#)

30 35# KB Swings

10 min Core work

Last week my hamstrings were tight, now its my shoulders.  Getting my strength back up to snuff is going to leave me sore for awhile.

Run 140515

Ran  a 5k with R today.  He is getting ready for his STRIDE 5k on the 31st.  He did great, finishing in 35:25

http://www.mapmyfitness.com/workout/571113491

Swim/Crossfit 140515

Warmed up for the day with 1000 yard swim.

WOD:
50 round of:

30 lb Dumbell Snatch (each arm)
Push-up
Sit-up
Squat

Finished with 15 of a spin class.

I joined the group late so I don't know my exact time for the 50 rounds, need to give myself a little more time for transition from the swim.

Run 140514

Ran 4.09 miles in 27:43 (6:46 pace)  Had to push to maintain the pace, I am sure legs are tired from yesterday's ride.

http://www.mapmyfitness.com/workout/569759927

Bike 140513

Rode 45.45 miles (23.05/22.4) to and from work.  My average speed for the ride to work was 17.4 mph and coming home it was 15.4.  I bonked hard coming home and had to stop a Wawa for gatorade and a Snickers bar.

Ride to Work:
http://www.mapmyfitness.com/workout/568095151

Ride Home:
http://www.mapmyfitness.com/workout/568803013

Hopefully if I keep riding to work once a week it will get easier.

Crossfit 140509

Joined a group at the Y that does Crossfit style workouts 3 times a week.  Today was my first attempt.

Tabata:

Push Press (70 lb) - first set 10 then down to 6 for the last 4

Push-ups 10 - these I could handle

Side Lunges - 9

Sumo Dead Lift High pull - 8

Kettlebell (35lb) clean - alt arms - 6, last set 9

3 years away from Crossfit has had its affects.

Ran 140507

Ran 4.03 miles in 28:22(7:02 pace)

Hilly miserable run.  I was spent at the end.

http://www.mapmyfitness.com/workout/561813305

Run 140505

Ran 3.9 miles in 26:39 (6:50 pace). Really don't like that is warming up.

http://www.mapmyfitness.com/workout/559224923

Run 140502

Ran 3.22 miles in 22:09 (6:52) pace.  It is warming up and I don't like it.

http://www.mapmyfitness.com/workout/555861361

Run 140428

Ran 4.03 miles in 27:29 (6:48 pace)

http://www.mapmyfitness.com/workout/551637406

Run 140427

Ran 3.52 miles in 23:53 (6:47 pace)

Great run, love running when it is in that 40-50 temp range.  

Run 140425

Ran 3.77 miles in 25:39 (6:48) pace.

About the same pace as two weeks ago before I got sick, but .75 miles less and I couldn't have held the pace for more than another .25 miles. I feel like my 5 mile pace has definitely moved to a sub  7 min range.


http://www.mapmyfitness.com/workout/548531660

Run 140423

Ran in the park 3.17 miles in 21:45 (6:51)

First mile felt tough, the next two got progressively faster. First run since being sick and sinus issues. Not as fast as two weeks ago but not bad for the time off. Definitely felt fatigued.

http://www.mapmyfitness.com/workout/546299536

Swim 140422

Warm up:
200 Free
200 (25 Free/25 Alt Stroke

Main
2x200 Free :20 rest
1x400 Pool :30 rest
2x200 Free :20 rest
1x200 Kick :30 rest

4x50 free (25 sprint/25 easy)  on 1:00

Total 2000 yards

First swim since I was sick, didn't feel strong but it was good to get back in the pool.

Bike 140420

Rode home from my in-laws Easter brunch. I was hoping for a long run this weekend but between my cold and timing I went for another ride. It was another good practice ride for riding home from work as I started just outside Valley Forge National Park.

Rode 23.85 miles in 1:22:27(17.4mph) I am more comfortable with the route but the last 8 miles aren't as much fun as riding along the trail.

http://www.mapmyfitness.com/workout/542792936

Bike 140418

Rode 5 miles in VF National park with my family and then rode home.

Ride home was 24.06 miles in 1:26:07 (16.8mph) good ride and really enjoyed riding the Chester County Trail for about 10 miles of it. My legs are not in bike shape though and I have a lot of miles to put in before Princeton. Also, will be glad when the last of this cold is gone!

Glad to get in the mileage today and I now know the way home from work.

http://www.mapmyfitness.com/workout/540841312

Sick

I have not been slacking but rather suffering from a miserable cold. I was laid up for 3 days and then a sinus infection set in.  It made running unbearable and any kind of jarring was torture.  Hopefully will be better by the weekend.

Run 140409

Ran 4.42 miles in 29:57 (6:46)

Warmer than I like but pleased with the pace. Started out too fast but didn't realize it until the first mile was up, need to keep working on a more consistent pace. I could have maintained the pace up to 5 miles but would have been tough beyond that.

http://www.mapmyfitness.com/workout/531222274

Swim 140408

Warm up
1x500 Free

Main 1
1x400 Pull
1x100 Kick
1x200 (50 free/50 breast/50 free/50 back)
1x100

Main 2
5x50 @ :50
5x50 @ :55 (25 easy/25 hard)
5x50 @ :45 (fast) - did first 3 right on time, missed the forth and then got back on track
5x50 @ 1:00

Cool Down
4x50

Total 2500

When doing the main set 2, I felt during the :45 I was struggling to finish in 40-41 seconds, yet when I didn the 1:00 at the end I was not pushing hard to finish at 45. My form must be really off when I am trying to increase my speed.

Run 140407

Ran 6.02 miles in 43:31 (7:13 pace)

Great run, purposely controlled the pace and felt like I had plenty in the tank when I finished. I could definitely completed a 15k at that pace.  Weather was right in my sweet spot ~50 degrees, cloudy turning to light rain.

http://www.mapmyfitness.com/workout/529186090

Bike 140406

Rode 21.5 miles in 1:20:53 (16mph).  I was figuring out a route to work and covered the first portion today.  My house to the Chester County Trail.  Lots of hills with stop and go for lights and pot holes.

Definitely not in biking shape right now. Hopefully in a week or two I will be able to ride once a week to work which will really help the mileage.

http://www.mapmyfitness.com/workout/527952028

Run 140404

Ran 4.31 Miles in 29:29 (6:50) pace.

Great run, didn't feel that fast. Perfect weather 50 degrees and overcast.

http://www.mapmyfitness.com/workout/526134152

Run 140402

Ran 4.26 miles in 30:08 (7:04) pace.

Hills are getting better but average pace is holding at about 7:05.

Swim 140401

Warm Up
1x400 Free

Main 1
1x 400 Pull
1x200 Kick (150 with fins, 50 without)

Main
8x50 25 get out 3 pushups/25 3 pushups @ 1:10
1x500 Free - 50 easy/50 fast

Main 3
6x50 free with pull bouy 25 free/25 breast

Cool Down
1x100

Total 2300

Different kind of workout and my shoulders are tired!

Run 140331

Ran 4.02 miles in 28:19 (7:03 pace).

Run was good, I planned on taking the first mile easier than usual but had aimed for 7:20 but ran slightly slower at 7:32.  Please with the last 3 miles though.  Big step will be taking my pace beyond 4 miles.

Swim 140330

Warm up:

1x50
1x100
1x150

Main:
500 for time ~7:05 @ 450 and 7:54 for 500

Cool Down
1x50
1x100
4x50 - Stroke focus

Satisfied but not happy with 450 time.  I was hoping for a 6:45 450 but not there yet.

Run 140328

Ran 4.02 miles in 28:41(7:08 pace).  Two tough hills really dropped my pace in mile 2. It is alreay feeling to warm out . . .

http://www.mapmyfitness.com/workout/519236098

Swim 140327

Warm up:
500 yards Free

Main 1:
200 25 Back/25 Breast/rest Free
200 50 Back/Rest Free
200 50 Breast/ Rest Free
200 50 Back/50 Free/50 Breast/50 Free

Main 2:
10x75 Free 1-5 :10 rest 6-10 :15 rest

Main 3:
300 Pull
5x50 all out @1:00(:37-:39 active)

Cool Down:
150

Total: 2750

Really tried to focus on keeping my head looking down.

Run 140326

Ran 3.82 miles in 27:05 (7:05 pace).  Wind was awful, felt like it was a crosswind or in my face the whole time.

http://www.mapmyfitness.com/workout/517596701

Swim 140325

Warm up:
1x500 Free
4 x50 Drills (Pull/Kick/Pull/Kick)

Main 1:

2x 50 Fast/50 Easy (:45/:55)
2x 100 Fast/100 Easy (1:30/1:45)
2x 150 Fast/150 Easy (2:20/:2:40)

Main 2:

6x75 Free/Back/Breast/Free/Back/Breast
6x 50 Fast Free :40-:45

Cool Down
1x100

Total: 2750

Run 140324

Ran 6.3 miles in 47:01 (7:28) pace.

Wanted to get in a longer run and purposely targeted a 7:30 pace, was pleased I was able to keep a fairly consistent pace. I need to keep increasing the long run each week.

http://www.mapmyfitness.com/workout/515988479

Bike 140322

Rode twice today while C warmed up for tournament games.

Ride 1 10.34 in 33:59 (18.2 mph)
http://www.mapmyfitness.com/workout/513817531

Ride 2 8.14 in 26:51 (18.2 mpg)
http://www.mapmyfitness.com/workout/514033403
Total of 18.47 miles in  1:00:50

Second ride was much windier, surprised I was able to maintain the pace.

Boilermaker

I officially signed up for the Utica Boilermaker.  After living nearby during my childhood, I am going back for a high school reunion the same weekend.  Lets hope for a really cold July!

Run 140321

Ran 3.79 in 26:06 (6:53 pace).  First run of the year in a sub-7 pace. Weather is warming up - I hope it is a gradual warm up.

http://www.mapmyfitness.com/workout/513033961

Swim 140318

Swam at the Y:

Warm up:
500 Free

Main
4 x 200 Free @ 3:05-3:10

10 x 50 Pull on :55

4 x 150 @ 2:20-2:25

2400 Total

Bike 140315

First ride of the year 19.66 miles in 1:07:19 (17.5mph).  Did not go out to ride hard but to get the legs moving. Lots of work to do before races start.  Overall pleased with the ride.

The roads were in terrible shape, glad to stay upright with all the potholes and gravel on the road.

http://www.mapmyfitness.com/workout/507869267

Run 140314

Ran 3.73 miles in 27:39 (7:25 pace).  Ran this one at an easier pace, felt fatigued going into it and didn't have the energy to push. Was please with the run, felt good the whole time and just enjoyed it.

http://www.mapmyfitness.com/workout/506805251

Swim 140313

Warm up:
500 Free

Main

4x150 pull :20 rest
10x25 1/2 Fast 1/2 East :10 rest
5x100 -75 Race/25easy :20 Rest

Cool Down:
50 Kick
25 Back
25 Breast
50 Sighting practice

2000 Total

Run 140312

Ran 4.31 Miles in 30:54(7:10 pace)

Ran the first mile too fast and paid for it the rest of the run.

http://www.mapmyfitness.com/workout/505091079

Swim 140311

Warm up:
500 Free

Main 1
400 Free :50
300 Free :48
200 Free :46
100 Free :42

Main 2
4x50 Kick
4x100 Pull
4x75 Free/Back/Breast

Main 3
10x50 on :55

Total:
2900

Swim 140307

Swam at Y

Warm Up:
400 Free
100 Back

Main:
1400 Various - forgot to right it down and now my old age memory is setting in.

Cool Down:
150 Free

2250 Total.

Run 140305

Ran 4.02 miles in 28:51 (7:11 pace) in Valley Forge

First mile was really fast, hills are still really killing me. I need keep at them.

Swim 140304

Warm up:

400 Free
100 Back
100 Breast
100 Free

Main:
8x200 :30 rest between:
1.) 200 Free
2.) 2 x 100 Free/:10 Rest
3.) 4 x 50 Free/:10Rest
4.) 8 x 25 Free/:5Rest
5.) 8 x25 (Free/Back/Free/Breast) /:10 Rest
6.) 4x50 (Free/Back/Free/Breast) /:10 Rest
7.) 2x100(25Free/Back/Free/Breast) /:20 Rest - 1 Min rest instead of :30
8.) 200 Free

2300 Total.

Glad to get a swim in with other stroke practice but never felt a good rhythm in my swim.

Run 140303

Ran 3.76 miles in 26:41 (7:06 pace) Please with the run, irked that my phone died after 2.66 miles and I had to map the rest.  iPhone does not like the cold . . .

Swim 140301

I was at Bucknell this weekend for the 30th Anniversary of the Bucknell Crew team.  I did do the alumni row during the Erg Armageddon (1:30.1) for 500m - good enough to beat some but the young guys blew me away.  But when talking to some of the rowers who happen to also be triathletes now I found out the Bucknell pool had open swim hours.  Since I never swam there as a student I though I would as an Alumni.  Pool was beautiful, great facility.

Warm up:
1x50 Free
1x100 Free
1x200 Free

Main
10x100 1:35-1:40 pace with :10 rest

Cool Down
1x200(50Free/50Back/50Free/50Breast)
1x100 Free
1x50 Sighting
1x50 focus on breathing

Run 140227

Ran 4.26 miles in VFNP in 31:17(7:20 pace) averaged close to a 7:05 pace for most of the run except one hill on Innerline drive.

http://www.mapmyfitness.com/workout/494332433

Run 140225

Ran 3.11 in 22:29 (7:14 pace).  Felt good during this quick run.

Run 140221

Ran 4.22 Miles in 31:02 (7:21 pace)

Hills are still killing me but the pace is inching in the right direction. Need to keep pushing up the distance.

Run 140219

Ran 3.67 in 27:14(7:25 pace)  in Valley Forge.  Run felt good.

Ride 1401218

Rode the trainer for 35 min while watching TV.  First time on it in a month - I have a lot of cycling to take care of this spring!

Swim 140217

Swim
4x200 Yards free :20 rest
6x50 on :50
4x150 pull
2x50 kick
4x100 IM(Free/back/breast/free)
6x75 Free build 1:20

2650 Total

Swim 140215

Adapted from Triathlete.com

400 swim
300 (kick/drill/swim by 25)
100 (50 Tarzan Drill/50 Fingertip Drag)
4×200 swim w/ :30 rest (descend 1-4)
1×300 pull w/ :45 rest (2nd 300 is faster)
*1900 total*

Fingertip Drag:Swim regular freestyle. When your arm is out of the water (recovery phase) keep your elbow pointed toward the sky and your fingertips pointing down toward the water. Allow your fingertips (about 1/2 inch) to drag through the water from your hips all the way past your head.

Tarzan Drill:Swim freestyle with your head out of the water. Look forward as if you were sighting a buoy or landmark in open water. Keep your head out of the water for the entire 25 to strengthen your neck muscles for triathlon swimming!

Swim 140212

Swam at the Y

Warm up:
1x50
1x100
1x200
1x50

Main A
10x100 (:20 rest) ~1:30 to finish each 100

Main B
1x500 ~9:00

Cool Down:
1x200(50 Free/50 Back/50 Free/50 Back)
1x100 Breast
1x50

Run 140210

Ran 3.41 miles in 25:36(7:30 pace)

Much too slow at the start of the run, but love the cold air.

Run 140206

Ran 3.21 miles in 24:17 (7:33 pace). Run felt good, icy roads slowed me in spots.

Swim 140204

Swam 2000 yards

Warm up

1x50
2x50 Pull
1x200

Main
4x100 (50 pull/50free)
4x250

Cool Down
1x100
1x50 Breast
1x50 Pull
1x50 Free

Run 140131

Ran 3.67 Miles in 27:37(7:30) pace.  Felt ok, legs were a little tired from Wednesday.  Long way to go.

Run 140129

Ran 3.84 miles in 28:21(7:23 pace) first run with a sub-7:30 pace in awhile. Run felt good for a change.

Swim 140128

Swam 2000 yards

Warm-up
50 free
100 pull
200 free

Main
1x500 (8:25)
1x500, last 25 of each 100 hard (8:30)
1x500 (8:25)

Cool down
50 kick
50 pull
50 Free working on sighting.

Ride 140127

Rode 35 min on the trainer, steady effort.  Mixed in a little out of the saddle work.

Swim 140126

Swam 2500 yards - longest swim of the new year.

Warm up:

1x50

1x100 pull

1x200

Main A:

5x200. First two were 50 easy/50 hard middle one was 25 easy/25 hard last two were 50 easy/50 hard. 45 seconds rest between each 200

Main B:

1000 yards in 17:54 steady pace

Cool Down

1x50 pull

1x50 breast with dolphin kick

1x50 free with sighting practice.

Run 140123

Ran 3 miles in 22:45 at Valley Forge. VERY cold and windy. Really enjoying lunchtime runs again. My iPhone died again , I think it is revolting from the cold.

Run 140120

Ran at Valley Forge Park.

About 4.25 mile in 32 min. My phone died after a mile and a quarter.

Swim 140119

Warm up:
1x50 Free
1x100 Pull
1x200 (Free/pull/kick/free)

Main
3/500 (7:59/8:49/8:50)

Cool Down
50/50/100

Swam was good, first 500 was fantastic.  Might even be a PR.  I didn't plan on going that hard but 250 I felt strong and was in a good rhythm.

Run 140117

Ran 3.86 miles in 29:19(7:36 pace) way too slow.

Showers are in at work - for the first time in 3 and half years I will get back to lunch time workouts.  That should help as my triathlon training picks up.

Bike 140113

Rode on the trainer for 30 min at night.  Really need to get the second speedometer set up on the back wheel.

Run 140112

Ran 4.26 miles in 32:34(7:39)

Pace is a struggle right now as I am getting back into everything.

Swim 140111

Swam 1650 yards

400 Warm up 50/50/100/200
1 x 1000 Main Set
250 Cool Down

Rode 140104

Rode 30 min on the trainer.

Swim 140101

Swam 1500 yards

350 warmup

5x209

150 cool down