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.