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.

Welcome 2013

Well, it is 2013 and it is following an pretty good year(2012) for me athletically. Competitively, I completed another sprint triathlon(Marshman), and Olympic Distance triathlon(Red Bank), 3 5k's (One with A), a 5 miler, and most importantly a half Iron Man(Syracuse). I even brought home some hardware - 1st overall in one of the miler and 1st in my age group in a 5k (same one as last year).  Although both wins were in smaller runs.

My goals were listed here.  My Crossfit and strength goals continue to fall to the side as I shifted my training to get ready for my half Iron Man. However over the last three months I have shifted to a higher protein and lower carb diet while I have dramatically increased my pull-up and push-up routines.

This year I am hoping for:

Competitively:

• Break 5:30 in half Iron Distance race - looking at Tupper Lake's Tinman in June
• Finish another olympic distance triathlon
• Place in a sprint triathlon in my age group.

Other:

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

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.  I am also kicking around the idea of going to the Olympic Distance age group nationals  which I qualified for this year.

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.

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 . . .

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.

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!

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.  

Countdown to Ironman 70.3

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

Wake-up Call Weekend

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

Since NCAA Wrestling Just Ended

Great Article on Wrestling.

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

Wrestling, Sport for Our Times

Shoveling 110127

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

Shoveling

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

Welcome 2011

Well, it is 2011 and it is following a good year(2010) for me athletically. Competitively, I completed another sprint triathlon, and ran 3 5k's. I even brought home some hardware - 1st overall in one of the 5k's.

My goals were listed here and I have crossed off the ones I completed.  My Crossfit goals fell to the side as I shifted my training to get ready for some triathlons.

Competitively:

• Place in the 90 miler
• Finish another sprint triathlon
• Finish another marathon
• Place in a road race in my age group.

Other:

• Get my body fat back to 7%
• Crossfit Total of 1000
• 5k in under 18min
• Bench 250

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

• Complete Ironman 70.3 Poconos

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.

My New Shoes

I just bought Vibram Five Fingers and I am anxious to take them for a run!

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Random WOD

Did the following:

5 Rounds of 5:

95# Shoulder Press
55# Dumbbell Swing
75#+bar Preacher Curl
Pull-ups

Did ab work between rounds (90 Sec SB Plank, 25 Med. Ball Twists, 50 Sit-ups, 15/Side Side plank twists)

Finished with 1 mile on the treadmill @ 7:30 pass and varying inclines. Need to get running outside the boredom factor on the treadmill is setting in after the first min.

Yet more shoveling

Shoveled another 90 min. today. My back is toast, hope the roads are clear to run this weekend.

More Shoveling

4 Hours of moderate to heavy shoveling out of the storm.

Trying to get back

So I haven't done anything but random sets of pushups for the past 5 days do to a variety of reasons. So today I decided to do a general workout to get moving again and get some general Crossfit motions down.

1000 meter Row damper@6 3:40
25 push-ups
10 pull-ups
50 sit-ups
25 back ext.
10x135# bench
10x135# DeadLift
10 Chin-ups
Side Plank knee raises - 20 each side
4x165# Bench(BW)
5x135 Clean with Front Squat
1 Mile run @ 7:30

Took body weight for first time since Sept.
Body Weight Bench Mark:
159.2 lbs, 8.9% body fat.

Welome to 2010

Well, it is 2010 and it is following a average year(200) for me athletically. Competitively, I completed a sprint triathlon, ran a 5k, and finished the Long Lake Long Boat Regatta. I even brought home some hardware - 1st in my age group for the 5k and 3rd overall in the LLLBR

My goals were listed here and I have crossed off the ones I completed

Competitively:

• Place in the 90 miler
• Finish another sprint triathlon
• Finish another marathon
• Place in a road race in my age group.

Other:

• Get my body fat back to 7%
• Crossfit Total of 1000
• 5k in under 18min
• Bench 250

So for this year I will carry over the uncompleted items and I am going to add the following to my competitive list:

• Complete another sprint triathlon and podium
• Complete an Olympic distance tri - this will be a stretch