Boy it been a crazy couple of weeks. This is my first post since December 15, 2010! Where have I been? Well it is Christmas coming up and with 3 kids to get ready I have not had much free time. Staying on track with the marathon plan even though it's been cold as hell outside. I am wearing out my cold weather gear that's for sure.
I had to prep for my staff Christmas party on December 18. Not so bad you say, well I had to do my last long run in the morning, 21 miler (2:38 time). In the past the last long runs have not bothered me too bad, but this year they have. I ma not sure it is the cold (that's my guess) or the extra muscle I am carrying right now that has made my weight be around 180lbs vs 170lbs at other marathons.
The week of December 20th I was still able to get over 40 miles in total and two weight training sessions. I dropped the two bike sessions this week as to try to allow my legs to recover. The week was crazy because Christmas is quickly coming. I still needed my "Man's Night of Shopping" with my freind Brian. Usually we start at a local establishment then go out to shop for last minute gifts for our wives. This year we opted to do a tour of our local establishments and skip shopping. Luckily we had already done the shopping on our own before that night.
As Christmas Eve arrived I went for a good 14 miler as I really begin my taper. It was a nice run, still very cold outside. Cathy and I host her family for the Christmas Eve party, so I was able to clear my head during the run. The party was great. Telling Cathy's family of my impending Ironamn Training Program and what an Ironman is was interesting. The looks I got just telling them the distances you have to cover in the race was cool. I can only imagine what it will be like next year when I can tell them that I AM AN IRONMAN. Christmas morning was great with the kids. We spoil them way to much. I got two really cool gifts from Cathy, other than my new Cliff Lee Phillies t-shirt, one was a new gym bag with the USA Triathlon logo and the other was the movie "The Distance: A Triathlete's Story" which is all about training for an Ironamn from three different particpants perspectives. My mom completed the tri christmas gifts with compression socks. Trying to expalin to her what they are and where to order them was great. Probably my funnist gift was a new cycling jersey with Count Chochula, Frankenberry, and Booberry on it. My boss found it on the web and gave it to me. If nothing else I may look the part at Lake Placid.
I am desperately trying to eat good during the holiday's. Its not easy especially with the holiday selections of beer I have in the fridge. I can only try. During this last two weeks before the marathon I need to eat right as my training drops down some and I need to cut about 5 lbs. Trying to finish the year strong!
Monday, December 27, 2010
Wednesday, December 15, 2010
Ramping Back Up!
Last week was a planned volume down week so I only logged 7 hours of training time. My normal programs involve three weeks of a build up then a one week recovery. That meant that last week was a planned down week and my body needed it.
This week I got back to business and have a full week planned with one slight recovery day, Friday. The only problem is that this week it is FREEZING outside. Artic air from Canada makes it feel like the single digits with the wind chill. That means I will do more running on the treadmill and biking on the stationary bike at work.
Monday I was still feeling it from my run on Saturday. My legs felt heavy but I knew I needed to get moving. I did 60 minutes on the bike at a good 90-100 RPM rate and my sweat rate confirmed I was woorking hard. My heart rate average only 111, but I am focusing on the endurance of the ride right now since the marathon is under 30 days away. I am not focusing too much on the bike, just keeping the RPM high and building endurance, thats it.
Tuesday was mentally a killer for me. I have mentioned before how much I dislike treadmill running. Well today I needed to run 9 miles and it was just too damn cold to go outside, winds at 25 mph and wind chill temps around 10 degrees, no way for me. I don't mind the cold, but the wind kills me. So I did 9 miles on the treadmill. Usually once I get past 3 miles or so I settle into a nice pace and focus on form and speed. Today I didn't have that discipline. I found that I kept looking at the treadmill clock and distance, waiting for it to say 60 minutes or 9 miles. Mentally it was killing me. But I pushed thru it in just over 60 minutes. My HR avaeraged 137 so I was doing OK with my training zone.
Wednesday was a "triple header" for me. Again it is too cold to go outside, so I ran 4 miles on the treadmill. My heart rate was higher at 147, and I am not really sure why. My pace was no different from the other day. After my run, I went and did a weight training session. I go pretty vigorously in my sessions, keeping my HR at 119 on average. I work 4 movements and go from one to the next with no break in between and repeat that two times. Today's session was just under 40 minutes on my watch, but I missed 4-5 minutes easy because I forgot to start it. After the weights I hop on the stationary bike for 30 minutes at 90-100 RPM with a HR near 130 on average, again trying to just work on endurance. I adjust the level from a 3 up to a 10 during the workout. I subjectively do this by my sweat rate and how I feel, not just my HR.
Overall it has been a good couple days. With the holidays quickly approaching and my Marathon Program coming to a close, its good timing. It will be a busy couple weeks. My kids only have a few more days of school and "Santa" needs to build some toys before the big day comes, so I need to manage my time effectively. I am working hard on the nutrition frot, but sometimes I "jump" off the wagon and head for a cookie at work. This will be a real challenge the next 24 days as I head to Disney.
This marathon I will most likely be my heaviest at 182 lbs. The Marine Corp I was 169 on race day and Boston I was about 172. I am not "fatter", just heavier. I have always tracked my body fat % and weight to determine where I feel is my best racing weight. Right now I feel good, and I think 175 lbs is best for me. My BF% has maintained while adding some weight. I have added lean muscle mass to my frame with my current weight training program. The was an intended goal heading into late fall/early winter. I wanted some more muscle on my frame well before I start my real Ironman training programs.
Hopefully the winds die down and I can get outside Thursday. I want one more outside day before my long run on this weekend. This is the last long run of my program, 22 miles then I start to taper down. Looking forward to that.
This week I got back to business and have a full week planned with one slight recovery day, Friday. The only problem is that this week it is FREEZING outside. Artic air from Canada makes it feel like the single digits with the wind chill. That means I will do more running on the treadmill and biking on the stationary bike at work.
Monday I was still feeling it from my run on Saturday. My legs felt heavy but I knew I needed to get moving. I did 60 minutes on the bike at a good 90-100 RPM rate and my sweat rate confirmed I was woorking hard. My heart rate average only 111, but I am focusing on the endurance of the ride right now since the marathon is under 30 days away. I am not focusing too much on the bike, just keeping the RPM high and building endurance, thats it.
Tuesday was mentally a killer for me. I have mentioned before how much I dislike treadmill running. Well today I needed to run 9 miles and it was just too damn cold to go outside, winds at 25 mph and wind chill temps around 10 degrees, no way for me. I don't mind the cold, but the wind kills me. So I did 9 miles on the treadmill. Usually once I get past 3 miles or so I settle into a nice pace and focus on form and speed. Today I didn't have that discipline. I found that I kept looking at the treadmill clock and distance, waiting for it to say 60 minutes or 9 miles. Mentally it was killing me. But I pushed thru it in just over 60 minutes. My HR avaeraged 137 so I was doing OK with my training zone.
Wednesday was a "triple header" for me. Again it is too cold to go outside, so I ran 4 miles on the treadmill. My heart rate was higher at 147, and I am not really sure why. My pace was no different from the other day. After my run, I went and did a weight training session. I go pretty vigorously in my sessions, keeping my HR at 119 on average. I work 4 movements and go from one to the next with no break in between and repeat that two times. Today's session was just under 40 minutes on my watch, but I missed 4-5 minutes easy because I forgot to start it. After the weights I hop on the stationary bike for 30 minutes at 90-100 RPM with a HR near 130 on average, again trying to just work on endurance. I adjust the level from a 3 up to a 10 during the workout. I subjectively do this by my sweat rate and how I feel, not just my HR.
Overall it has been a good couple days. With the holidays quickly approaching and my Marathon Program coming to a close, its good timing. It will be a busy couple weeks. My kids only have a few more days of school and "Santa" needs to build some toys before the big day comes, so I need to manage my time effectively. I am working hard on the nutrition frot, but sometimes I "jump" off the wagon and head for a cookie at work. This will be a real challenge the next 24 days as I head to Disney.
This marathon I will most likely be my heaviest at 182 lbs. The Marine Corp I was 169 on race day and Boston I was about 172. I am not "fatter", just heavier. I have always tracked my body fat % and weight to determine where I feel is my best racing weight. Right now I feel good, and I think 175 lbs is best for me. My BF% has maintained while adding some weight. I have added lean muscle mass to my frame with my current weight training program. The was an intended goal heading into late fall/early winter. I wanted some more muscle on my frame well before I start my real Ironman training programs.
Hopefully the winds die down and I can get outside Thursday. I want one more outside day before my long run on this weekend. This is the last long run of my program, 22 miles then I start to taper down. Looking forward to that.
Saturday, December 11, 2010
Jason & Freddy Kruger were chasing me today!
Yesterday was a nice slight day off day. I only planned to do my weight training program as a way to save my legs for today's 20 mile run. I even skipped the dumbbell step ups as a way to preserve my legs alittle bit. The rest of the day was pretty busy at work as we are slowing down some as the holidays and cold wheather approaches. I only had 2 other staff memebers scheduled for the hole day, so I was on the floor until I had to go pick up Kristina at school to get her first pair on glasses.
Kristina picked out the frames so she was pretty excited to get them to show them off to everyone. There is lots of training involved, as we are never sure how much Kristina understands the "rules" sometimes. Now we are adding rules for the glasses. So far so good. Glad I bought the warranty.
Saturday was extremely busy. First on the training front, I needed to fit in a 20 mile run at some point today. The day started off with an 8AM dentist appointment for all three kids. The appointment was great. All three cavity free. The dentist said whatever we are doing to keep doing it. He did say Kristina will need braces in the next 6 months to a year. We not sure how she will handle that. Downs kids often get braces, so she should be OK. After the dentist, we picked up my neice and nephew to go vistit Mommom and Pop at the beach for a Lunch with Santa event at the Greater Wildwood Elks Club in North Wildwood, NJ.
The ride to the beach with 5 kids under 13 was relatively easy. Thank God for the DVD player in the Explorer and the Nitendo DS game system. It was a quite ride for the 90 minutes. Once we arrived at Mommom & Pops house we unpacked the car, made sure all the kids went to the bathroom and headed out to Lunch with Santa.
Lunch was crazy and long, had to be 100 kids there. My plan was to run by 2PM so I would not be out in the real dark. That planned BOMBED. Good news was the kids had a great time, and that is really all that matters. Here is Mommom with Brenna (neice), Mrs Clause, Kristina (daughter 10), Santa, and Emma (daughter 7).
I didn't head out for the run until 3:30PM, which meant I would be running in darkness for at least 1.5 hours on a dark road. Its amazing how fast I was running in the dark past the heavily wooded parts. The first 55 minutes I had light, then it gave way to darkness. In the dark I so aware of my surroundings, watching for cars, pot holes on the shoulder, people, dogs, wildlife, and Freddy & Jason! There were parts that lasted .75-1 mile at a time that were completely dark, no street lights, business lights, nothing. The only thing that could have been alittle scarier would have been if there was a cemetary.
The run was pretty good, 20 miles in under 2:26 or a 7:17 per mile pace. Near the end my ass and calves were starting to shut down again. This seems to happen when I go over 18 miles all the time. As I am writing this entry, my legs are elevated and my glutes are throbbing. Not a good feeling. A run in the dark when you can only see your GPS every 200-300 yards is interesting, especially in TOTAL darkness. I was well hydrated and had a 4 Gu's, one every 4 miles on average.
After the run it took me at least an hours to warm up from the run. There were times when I had the shivers even with jeans, t-shirt, and sweatshirt on. I know I will sleep like a baby tonight with no planned workout for Sunday.
Kristina picked out the frames so she was pretty excited to get them to show them off to everyone. There is lots of training involved, as we are never sure how much Kristina understands the "rules" sometimes. Now we are adding rules for the glasses. So far so good. Glad I bought the warranty.
Saturday was extremely busy. First on the training front, I needed to fit in a 20 mile run at some point today. The day started off with an 8AM dentist appointment for all three kids. The appointment was great. All three cavity free. The dentist said whatever we are doing to keep doing it. He did say Kristina will need braces in the next 6 months to a year. We not sure how she will handle that. Downs kids often get braces, so she should be OK. After the dentist, we picked up my neice and nephew to go vistit Mommom and Pop at the beach for a Lunch with Santa event at the Greater Wildwood Elks Club in North Wildwood, NJ.
The ride to the beach with 5 kids under 13 was relatively easy. Thank God for the DVD player in the Explorer and the Nitendo DS game system. It was a quite ride for the 90 minutes. Once we arrived at Mommom & Pops house we unpacked the car, made sure all the kids went to the bathroom and headed out to Lunch with Santa.
Lunch was crazy and long, had to be 100 kids there. My plan was to run by 2PM so I would not be out in the real dark. That planned BOMBED. Good news was the kids had a great time, and that is really all that matters. Here is Mommom with Brenna (neice), Mrs Clause, Kristina (daughter 10), Santa, and Emma (daughter 7).
The run was pretty good, 20 miles in under 2:26 or a 7:17 per mile pace. Near the end my ass and calves were starting to shut down again. This seems to happen when I go over 18 miles all the time. As I am writing this entry, my legs are elevated and my glutes are throbbing. Not a good feeling. A run in the dark when you can only see your GPS every 200-300 yards is interesting, especially in TOTAL darkness. I was well hydrated and had a 4 Gu's, one every 4 miles on average.
After the run it took me at least an hours to warm up from the run. There were times when I had the shivers even with jeans, t-shirt, and sweatshirt on. I know I will sleep like a baby tonight with no planned workout for Sunday.
Thursday, December 9, 2010
It's been a long week!
Its been a long COLD week here in Philly. Monday I was feeling a litlle tired but I knew I needed to get in at least one workout. I decided to lift weights as planned in my workout plan for the Disney Marathon. It was a good workout with tired legs. It was family night as cheerleading finally ended for Emma. We had purchased our Christmas tree on Sunday and tonight we put the lights, trim, and the star on it. It was great having Emma and Conor help. Kristina was more interested in the TV than helping with the tree. It was good to have some family time as we settle into no activities on Monday nights for a while.
Tuesday was freezing cold in the morning. I prefer to workout in the morning so when the temperature goes low I decide to do some of my weekly milage on the treadmill, even though I despise the treadmill. Its mentally tough for me to spend the time on the treadmill, I guess I can count it as my "mental" training for the Ironman. Family time again tonight, we put the ornaments on the tree. That was interesting because we let Kristina, Emma, and Conor do all the mid and lower part of the tree, and daddy had to put the ones up high. Cathy was the organizer and conductor of the festivities.
Wednesday brought some more freezing temperatures in the A.M. I decided to do another run on the treadmill. This time I seperated the workout into 3 different sessions. First I did a 4 mile treadmill run in under 27 minutes. I was trying to work on some speed training doing some Fartlek intervals. Next, I did my weight training session, trying to maintain my HR in the 120's. So I was working pretty hard. At the end of my weight session, I jumped right back on the treadmill for another 2 miles.
Thursday was the coldest morning of the week, under 25 degrees with a wind chill making feel like 20 degrees. I planned for the cold and took plenty of layers for an outside run. I don't like to go more than 2 runs without getting outside. I planned for an 8 miler in under 1 hour, and I achieved that goal. I planned on running a litlle slower because it was so cold outside and I have so many layers on. It was so cold that I think my water bottle had some ice in it.
Long run this weekend and I am taking my kids to the beach to see my parents and have lunch with Santa! I need to sneak that 20 mile run in on Saturday, especially since Sunday its going to rain and be nasty.
Tuesday was freezing cold in the morning. I prefer to workout in the morning so when the temperature goes low I decide to do some of my weekly milage on the treadmill, even though I despise the treadmill. Its mentally tough for me to spend the time on the treadmill, I guess I can count it as my "mental" training for the Ironman. Family time again tonight, we put the ornaments on the tree. That was interesting because we let Kristina, Emma, and Conor do all the mid and lower part of the tree, and daddy had to put the ones up high. Cathy was the organizer and conductor of the festivities.
Wednesday brought some more freezing temperatures in the A.M. I decided to do another run on the treadmill. This time I seperated the workout into 3 different sessions. First I did a 4 mile treadmill run in under 27 minutes. I was trying to work on some speed training doing some Fartlek intervals. Next, I did my weight training session, trying to maintain my HR in the 120's. So I was working pretty hard. At the end of my weight session, I jumped right back on the treadmill for another 2 miles.
Thursday was the coldest morning of the week, under 25 degrees with a wind chill making feel like 20 degrees. I planned for the cold and took plenty of layers for an outside run. I don't like to go more than 2 runs without getting outside. I planned for an 8 miler in under 1 hour, and I achieved that goal. I planned on running a litlle slower because it was so cold outside and I have so many layers on. It was so cold that I think my water bottle had some ice in it.
Long run this weekend and I am taking my kids to the beach to see my parents and have lunch with Santa! I need to sneak that 20 mile run in on Saturday, especially since Sunday its going to rain and be nasty.
Sunday, December 5, 2010
Long, cold Saturday run
Man was it cold Saturday. At the start of my run it was about 28 degrees with a 10MPH wind. Knowing it would be a long run in the cold, I woke up early to eat, warm up, and stretch. Before I hit the road I had a Clif Bar, 20 oz of Gatorade, and some water. I also took 4 Gu's with me on the run and my plan was to have 1 Gu every 4.5 miles, then the last one at 16 for the home stretch. That formula seems to work for me on long runs more that 12 miles. I was layered perfectly as I did not feel the cold until near the end. I believe that was due to the sweat on my clothes and the increase in head wind coming down the home stretch.
My goal was to run 18 miles in under 2:15 and I accomplished that goal. I finished in just under 2:12. I felt real good during the run. I ate and drank as planned and had no fuzziness or "bonking". Physically I felt strong and fit. I think the long runs are more a test of mental fitness that physical fitness. I understand that part of the training and realize how important it is. Running for 3 hours at significant effort is a test of mental focus if you have trained appropriately.
During the Marine Corp Marathon you hit a long stretch just past halfway with not much crowd support, so mental toughness comes in handy there. In Boston, I think Heartbreak Hill is more a mental effort than physical. Don't get me wrong, the hill is hard as hell, but it comes at 20-21 mile mark when you are mentally starting to fizzle out.
Sunday is a much needed day of rest and family time. We have to attend Emma's cheerleading competition for 7-8 year old girls. The rest of the day is devoted to the christmas tree and a birthday celebration for my newphew Matthew. His favorite "Uncle Billy" bought him tickets to his first Big 5 Basketball game at the famed Palestra for Wednesday night 12/8. We are sitting in the student section for the Penn vs Villanova game, so I know he will eat that up!
My goal was to run 18 miles in under 2:15 and I accomplished that goal. I finished in just under 2:12. I felt real good during the run. I ate and drank as planned and had no fuzziness or "bonking". Physically I felt strong and fit. I think the long runs are more a test of mental fitness that physical fitness. I understand that part of the training and realize how important it is. Running for 3 hours at significant effort is a test of mental focus if you have trained appropriately.
During the Marine Corp Marathon you hit a long stretch just past halfway with not much crowd support, so mental toughness comes in handy there. In Boston, I think Heartbreak Hill is more a mental effort than physical. Don't get me wrong, the hill is hard as hell, but it comes at 20-21 mile mark when you are mentally starting to fizzle out.
Sunday is a much needed day of rest and family time. We have to attend Emma's cheerleading competition for 7-8 year old girls. The rest of the day is devoted to the christmas tree and a birthday celebration for my newphew Matthew. His favorite "Uncle Billy" bought him tickets to his first Big 5 Basketball game at the famed Palestra for Wednesday night 12/8. We are sitting in the student section for the Penn vs Villanova game, so I know he will eat that up!
Friday, December 3, 2010
Gearing up for a long run this weekend
Had a good Friday workout today. Did a 4 mile run on the treadmill to start. I was going to skip running today because I have an 18 mile training run Saturday, but I changed my mind to hit my weekly planned milage goal. I need to log over 40 miles this week so I wanted to hit that mark and if I missed today I would have fallen short.
This is the big stretch in the marathon running program with runs of 18, 20, 22 miles over the next three weekends before I start to taper down. The 2 marathons I ran (Marine Corp 2009 & Boston 2010), the program I followed worked for me, shorter runs at slithly faster than marathon pace during the week (7, 8, 9 miles) and the long weekend run slightly slower than goal pace. I do try the 20 or 22 miler at marathon pace or close to it. This worked during those two races, so I am not changing it to much. I am hoping for under 3 hours in Disney, since its pretty flat.
After running I had a weight training session that lasted 40 minutes. I did skip one movement, dumbbell step ups, because I wanted to save my legs a little. The marathon weight program is working great, I have added weight this fall while maintaining my body fat %. As I get into the last 2 weeks of marathon training I will drop the seeions down to 2 per week as a way of staying healthy and strong during the taper.
Long run planned for Saturday 7am. 18 miles in under 2:15 is the goals. It is going to be 26 degrees in the morning so I will have to prep for that. If its as cold at Disney as it was last year, I know I will be prepared for that.
This is the big stretch in the marathon running program with runs of 18, 20, 22 miles over the next three weekends before I start to taper down. The 2 marathons I ran (Marine Corp 2009 & Boston 2010), the program I followed worked for me, shorter runs at slithly faster than marathon pace during the week (7, 8, 9 miles) and the long weekend run slightly slower than goal pace. I do try the 20 or 22 miler at marathon pace or close to it. This worked during those two races, so I am not changing it to much. I am hoping for under 3 hours in Disney, since its pretty flat.
After running I had a weight training session that lasted 40 minutes. I did skip one movement, dumbbell step ups, because I wanted to save my legs a little. The marathon weight program is working great, I have added weight this fall while maintaining my body fat %. As I get into the last 2 weeks of marathon training I will drop the seeions down to 2 per week as a way of staying healthy and strong during the taper.
Long run planned for Saturday 7am. 18 miles in under 2:15 is the goals. It is going to be 26 degrees in the morning so I will have to prep for that. If its as cold at Disney as it was last year, I know I will be prepared for that.
Thursday, December 2, 2010
Great run!
I had a great run this morning. Planned 8 miles at a good 7:15 pace and came in under that goal. It was tough to get moving at 6:30 am since it was so cold outside, around 27 degress but I knew I had to go. Since I did not want a repeat of Tuesday, I ate a Clif Bar and had a sports drink on my ride to work today. I figured that was plenty of calories for a run lasting under 1 hour. I woke up at 5 am to leave the house by 5:30 am, and along the way stopped at the store to get the food and drink. I have a 25 minute ride to work so I knew I would have enough time to eat, drink, and be ready by the time I hit work for a run around 6:30 am.
Even in the cold I amazed at how much I sweat. I need to make sure I continue to hydrate even though I am not "thirsty" often during my runs. I try to drink my entire 20oz. bottle during my runs that last 1 hr. More than that I adjust or refill where I can. When I came in from my run a couple members were asking me if its difficult to run in the cold. I gave the plan that works for me: run all year round so your body can acclimate to the change in temperatures during the change of seasons--fall/winter/spring/summer. If you only run inside on the treadmill, then its going to be dam cold/hot outside during your race.
My nutrition plan worked because I felt good running. My only issue continues to be a heel spur, but I work on that a few times a day by using a tennis ball on the arch of my foot and that seems to help. Its a busy night on the home front, 2 kids going to the Dr. for flu shots,1 kid staying home with me. Once my wife Cathy returns, we actually get a break from being parents for the night as my mom is coming for a sleepover with the kids and we get to go out to eat. I hope I don't accidently try to cut someone else's food for them. If I do I be sure to buy them a beer as an apology.
Even in the cold I amazed at how much I sweat. I need to make sure I continue to hydrate even though I am not "thirsty" often during my runs. I try to drink my entire 20oz. bottle during my runs that last 1 hr. More than that I adjust or refill where I can. When I came in from my run a couple members were asking me if its difficult to run in the cold. I gave the plan that works for me: run all year round so your body can acclimate to the change in temperatures during the change of seasons--fall/winter/spring/summer. If you only run inside on the treadmill, then its going to be dam cold/hot outside during your race.
My nutrition plan worked because I felt good running. My only issue continues to be a heel spur, but I work on that a few times a day by using a tennis ball on the arch of my foot and that seems to help. Its a busy night on the home front, 2 kids going to the Dr. for flu shots,1 kid staying home with me. Once my wife Cathy returns, we actually get a break from being parents for the night as my mom is coming for a sleepover with the kids and we get to go out to eat. I hope I don't accidently try to cut someone else's food for them. If I do I be sure to buy them a beer as an apology.
Wednesday, December 1, 2010
Still Burning the Turkey
Wednesday's workout:
Had a good double header today. Changed it up from the normal way I do it. First off, I started with the treadmill since it was raining like hell in Philly. I ran for 4 miles in 27 minutes and was feeling pretty good. After 4 miles I went right to lifting weights for 20 minutes. After the 1st half of my normal weight training session, I jumped back on the treadmill for another fast 2 miles in 13 minutes. Once the 2 miles were completed, I went right back to the weights to finish my program. It normally takes me 45-50 minutes to weight train, but I finished in two 20-minute sessions today. I finished off the workout with another fast 2 mile run in 13 minutes again.
Had a good session today. 8 mile run broken up into a few intervals of 4,2, & 2 miles. Tried to work on speed today on the treadmill. Weight training session was good and on target.
Tuesday:
Planned a 8 mile run today, but cut it off after 5 miles. I had to be at work by 5:50am to open for the members. I usually try to run by 7:30am on days I open. On my ride into work, I stopped and had a sports drink figuring I would have enough calories for a run. My mistake!
After running 1 mile I started to feel a little fuzzy and my legs were heavy. At the second mile I was struggling and took out a Gu and downed it with some sports drink. I still didn't feel good so I started to head back to work. By mile 4.5 I started to fell better but I had already decided to listen to what my body was saying to me. Maybe I did not have enough calories the day/night before. The last thing I ate was a banana at 7pm on Monday night. I suspect I did not have enough fuel in my tank to run 8 miles.
21 day challenge is going good. I feel like I am focused again on nutrition.
Had a good double header today. Changed it up from the normal way I do it. First off, I started with the treadmill since it was raining like hell in Philly. I ran for 4 miles in 27 minutes and was feeling pretty good. After 4 miles I went right to lifting weights for 20 minutes. After the 1st half of my normal weight training session, I jumped back on the treadmill for another fast 2 miles in 13 minutes. Once the 2 miles were completed, I went right back to the weights to finish my program. It normally takes me 45-50 minutes to weight train, but I finished in two 20-minute sessions today. I finished off the workout with another fast 2 mile run in 13 minutes again.
Had a good session today. 8 mile run broken up into a few intervals of 4,2, & 2 miles. Tried to work on speed today on the treadmill. Weight training session was good and on target.
Tuesday:
Planned a 8 mile run today, but cut it off after 5 miles. I had to be at work by 5:50am to open for the members. I usually try to run by 7:30am on days I open. On my ride into work, I stopped and had a sports drink figuring I would have enough calories for a run. My mistake!
After running 1 mile I started to feel a little fuzzy and my legs were heavy. At the second mile I was struggling and took out a Gu and downed it with some sports drink. I still didn't feel good so I started to head back to work. By mile 4.5 I started to fell better but I had already decided to listen to what my body was saying to me. Maybe I did not have enough calories the day/night before. The last thing I ate was a banana at 7pm on Monday night. I suspect I did not have enough fuel in my tank to run 8 miles.
21 day challenge is going good. I feel like I am focused again on nutrition.
Monday, November 29, 2010
Monday easy training day
Today is always scheduled as an off day, but as I have said before I usually listen to my body for when it needs a break. Having run 16 miles yesterday, my legs were somewhat stiff when I woke up at 5am today. Once I got dressed and ready to leave my legs loosened up nicely.
I got to work around 6am and started my weight program after catching up with co-workers and staff about their Thanksgiving weekends. I had a good training session with the weights and core area. Up next was a short session on the bike. When I got on the bike I realized my GPS was broken so I had to trust the bike's HR system. Not a big deal since it was a stationary bike. All in all a good 45 minute session with progressive resistance building up to a level 10.
Marathon is under 40 days away now.
By the way started my 21 day challenge today and so far it is successful, no junk food or beer.
I got to work around 6am and started my weight program after catching up with co-workers and staff about their Thanksgiving weekends. I had a good training session with the weights and core area. Up next was a short session on the bike. When I got on the bike I realized my GPS was broken so I had to trust the bike's HR system. Not a big deal since it was a stationary bike. All in all a good 45 minute session with progressive resistance building up to a level 10.
Marathon is under 40 days away now.
By the way started my 21 day challenge today and so far it is successful, no junk food or beer.
Sunday, November 28, 2010
2 Years and Counting
Who would have thought that just over 2 years ago I would wake up from a nice sound sleep to get dressed in the dark, go to the basement to perform dynamic warmup movements, then head out in the freezing cold to run 16 miles. Not me. When I first told people I was going to run a Marathon, they kind of chuckled at me. Now I get up at 5am to drink, eat, and stretch before I workout. I try to do this at least 5-6 days a week, but I always listen to my body. When it says rest I will. When it says push it, I do. Today was no different.
I woke up initially at 5am and had a bottle of water and a Clif Bar to start my nutrition and hydration plan. I did rest for another hour so that the temperature could rise some. I performed some dynamic stretching and movements in my nice warm basement, then went outside around 7am to get started. Todays goal was simple, 16 miles in under 2 hours. I always find the first 5 miles of a long run the hardest mentally. Once I get passed that first 35-40 minutes I am able to get in a zone and focus on moving forward.
The course I took today was normal one for me, most running performed on 9 miles of a dedicated walk/run path. The other miles are done on roads with plenty of shoulder space along with a bike lane. I feel safe running along the road because of the wide shoulder and bike lane, most of the drivers give me plenty of space. I am sure some of them wonder why this ass is out at 7am running in the cold. I am sure not many of them know what it takes to be a triathlete, let alone an Ironman. The last 2 miles today were a little tough, I could feel my calfs getting fatigued. But I sucked it up (Training Paynes favorite saying) and maintained my pace to the finish. During the run I ate 2 Gu's along with 20 oz of Gatorade to maintain my fluid and nutrition on the road.
Overall a good long run in under 2 hours so I met my goal for the day. Tommorrow starts a 21 day challenge for me to try to eat healthy, no junk food/soda/beer for the next 21 days. Trying to cut weight the right way to get back to 170lbs by the Disney Marathon, currently 182lbs. Feeling good as the long runs increase.
I woke up initially at 5am and had a bottle of water and a Clif Bar to start my nutrition and hydration plan. I did rest for another hour so that the temperature could rise some. I performed some dynamic stretching and movements in my nice warm basement, then went outside around 7am to get started. Todays goal was simple, 16 miles in under 2 hours. I always find the first 5 miles of a long run the hardest mentally. Once I get passed that first 35-40 minutes I am able to get in a zone and focus on moving forward.
The course I took today was normal one for me, most running performed on 9 miles of a dedicated walk/run path. The other miles are done on roads with plenty of shoulder space along with a bike lane. I feel safe running along the road because of the wide shoulder and bike lane, most of the drivers give me plenty of space. I am sure some of them wonder why this ass is out at 7am running in the cold. I am sure not many of them know what it takes to be a triathlete, let alone an Ironman. The last 2 miles today were a little tough, I could feel my calfs getting fatigued. But I sucked it up (Training Paynes favorite saying) and maintained my pace to the finish. During the run I ate 2 Gu's along with 20 oz of Gatorade to maintain my fluid and nutrition on the road.
Overall a good long run in under 2 hours so I met my goal for the day. Tommorrow starts a 21 day challenge for me to try to eat healthy, no junk food/soda/beer for the next 21 days. Trying to cut weight the right way to get back to 170lbs by the Disney Marathon, currently 182lbs. Feeling good as the long runs increase.
Saturday, November 27, 2010
Day after Thanksgiving Punisher
So after eating alittle too much on turkey day, I knew Friday's workout would be a punisher lasting at least 2:15 and most likely 2:30 hours. When the alarm went off at 5 AM, I admittedly hit the snoze a few times, then finally drug myself out of bed.
I arrived at work around 6:10AM. Only the die hard exercisers are here at this hour, especially on Black Friday. I went through the "punishers" opening act by doing a good 40-45 minutes of weight training. My program right now is focusing on running specific movements since the marathon is 40 some days away. I felt good during my lifting program and was ready to hit the road.
One problem, it was starting to rain and I was debating staying inside and just riding the bike or do an interval session with the treadmill and bike. As I was deciding, one of my staff members, Bill Strube, made a simple observation and statement. He said something along the lines of "You should go outsidde becasue it might rain on race day." That was all the motivation I would need. Usually I don't mind the rain, but in the cold it SUCKS. I have always made that coment to myself in the summer or spring, but late fall is cold. It was only like 40 degrees when I went outside. I was glad I did because it was just a light drizzle most of the time, so I was not that wet. Doing a 10 miler the day after Thanskgiving is not as easy as it sounds, 1:15 minutes of pain and suffering.
Once I returned from my run, I thanked Bill for his comments of motivation. I tooked a 15 minute break and then hopped on a stationary bike in hopes of doing 1 hr. After 15 minutes I realized I needed food and was under nurished from my run and weight training. Bill brought me over a Clif Bar, but I was feeling a little woozy and decided that after 41 minutes I would wrap it up. Trying to listen to my body, and my body was saying thats it. I stretched for a while then took a much needed shower so I could go to work. Thank god I was already at work, my comute is less thena 30 seconds.
I arrived at work around 6:10AM. Only the die hard exercisers are here at this hour, especially on Black Friday. I went through the "punishers" opening act by doing a good 40-45 minutes of weight training. My program right now is focusing on running specific movements since the marathon is 40 some days away. I felt good during my lifting program and was ready to hit the road.
One problem, it was starting to rain and I was debating staying inside and just riding the bike or do an interval session with the treadmill and bike. As I was deciding, one of my staff members, Bill Strube, made a simple observation and statement. He said something along the lines of "You should go outsidde becasue it might rain on race day." That was all the motivation I would need. Usually I don't mind the rain, but in the cold it SUCKS. I have always made that coment to myself in the summer or spring, but late fall is cold. It was only like 40 degrees when I went outside. I was glad I did because it was just a light drizzle most of the time, so I was not that wet. Doing a 10 miler the day after Thanskgiving is not as easy as it sounds, 1:15 minutes of pain and suffering.
Once I returned from my run, I thanked Bill for his comments of motivation. I tooked a 15 minute break and then hopped on a stationary bike in hopes of doing 1 hr. After 15 minutes I realized I needed food and was under nurished from my run and weight training. Bill brought me over a Clif Bar, but I was feeling a little woozy and decided that after 41 minutes I would wrap it up. Trying to listen to my body, and my body was saying thats it. I stretched for a while then took a much needed shower so I could go to work. Thank god I was already at work, my comute is less thena 30 seconds.
Thursday, November 25, 2010
Happy Thanksgiving!
Happy Thanksgiving Everyone!
I took the day off from working out and decided to eat. I will do my best as to not overeat. I feel my body is a little tired so I slept in today and I have a "triple header" planned for Friday, weights, 24 mile bike, then 8 mile run. I figured I could take off today and adjust the workout Friday so my volume stays the same.
I hope everyone enjoys their day today and has a great time with family and friends.
I took the day off from working out and decided to eat. I will do my best as to not overeat. I feel my body is a little tired so I slept in today and I have a "triple header" planned for Friday, weights, 24 mile bike, then 8 mile run. I figured I could take off today and adjust the workout Friday so my volume stays the same.
I hope everyone enjoys their day today and has a great time with family and friends.
Wednesday, November 24, 2010
Pre-Thanksgiving Workouts
Its been a good recovery week so far. Its also been pretty busy since it is Thanksgiving this week, so between work, kid events, and visiting my parents at the beach for th holiday, I am exhausted already.
Since the Philly Half Marathon is over now, I transistion my training program to preparing for the Disney Marathon in January.
Wednesday, November 24, 2010
A good workout today. Had a 3 mile run on the treadmill followed by a 55 minute session on the stationary bike at my gym. I worked on speed again on the treadmill, as I always do since it is so easy to do. Plus it keeps my mind off the "clock" on the face of the treamill. Pushed my heart rate to 160, so I was up near 10mph.
After the run I jumped right on the bike and used a varied resistance, but tried to keep my RPM at 95-100. This high RPM and varied resistance woul help push my HR rate to a sustained aerobic level. After my workout I did a good 10 minute stretch session and drank plenty of water.
Tuesday, November 23, 2010
As I was preparring to go for a run this a.m. at work, I put on my Road I.D. and then my GPS. I turned my GPS on and it immediately gave me a low battery signal. At first I thought I would just run on the treadmill. Then I decided I would run "off the grid", no GPS, HR monitor, no pace calculation, just my Times Ironamn watch. Suprisingly it was a great run on just feel. I was able to do my 7 mile run in 49.5 minutes, right on where I would be with my Garmin on. Just running on feel and knowing the mile splits where I run was all I needed.
Monday, November 22, 2010
My legs are feeling heavy this a.m. so I just did some weight training. Part of my Ironman plan is to get plenty of weight sessions in this winter as a base and foundation. I am assuming that as I get farther along in the Ironman training, I may have to decrease th eweights at points. This winetr I am going to make a real effort to get 2-3 days in per week.
Since the Philly Half Marathon is over now, I transistion my training program to preparing for the Disney Marathon in January.
Wednesday, November 24, 2010
A good workout today. Had a 3 mile run on the treadmill followed by a 55 minute session on the stationary bike at my gym. I worked on speed again on the treadmill, as I always do since it is so easy to do. Plus it keeps my mind off the "clock" on the face of the treamill. Pushed my heart rate to 160, so I was up near 10mph.
After the run I jumped right on the bike and used a varied resistance, but tried to keep my RPM at 95-100. This high RPM and varied resistance woul help push my HR rate to a sustained aerobic level. After my workout I did a good 10 minute stretch session and drank plenty of water.
Tuesday, November 23, 2010
As I was preparring to go for a run this a.m. at work, I put on my Road I.D. and then my GPS. I turned my GPS on and it immediately gave me a low battery signal. At first I thought I would just run on the treadmill. Then I decided I would run "off the grid", no GPS, HR monitor, no pace calculation, just my Times Ironamn watch. Suprisingly it was a great run on just feel. I was able to do my 7 mile run in 49.5 minutes, right on where I would be with my Garmin on. Just running on feel and knowing the mile splits where I run was all I needed.
Monday, November 22, 2010
My legs are feeling heavy this a.m. so I just did some weight training. Part of my Ironman plan is to get plenty of weight sessions in this winter as a base and foundation. I am assuming that as I get farther along in the Ironman training, I may have to decrease th eweights at points. This winetr I am going to make a real effort to get 2-3 days in per week.
Sunday, November 21, 2010
Philly Half Marathon Report
Today was a perfect day for a run in Philadelphia, cool and sunny in the early a.m. I just checked the official results and I finished with a chip time of 1:29:09, good for 148 out of 8,407. My GPS time was 1:28:48 since I had to go to the bathroom along the course and my GPS does auto pause when I am not running, so I clearly lost some chip time. Last year my time was 1:28:17, so I was a little slower this year.
Overall I was OK with my effort. I felt like I was running hard and smart. I am dissappointed that my time was not better. I woke up early (4:45am) to start eating and hydrating. I left my house by 5:15 a.m. and was in the parking lot near the race start by 5:45 a.m. I decided to stay near my car and the porta jon that was in th eparking lot, rather than deal with the crowds at the starting area. I headed for the start area by 6:30 a.m. so I could stretch and warm up.
I started in the 1st wave of runners and took the first few miles at an easy pace through the city's historical sites. I found myself near the 3 hour pacer and his pack for most of the run, so it was pretty easy to stay on pace. The hills leading out of center city into the college area around mile 6-7 are tough. I was staying just ahead of the 3hr pacer with his manly looking balloons. I knew the course and anticipated the college students in these areas. Nothing beats running in a morning race and having the students outside drinking beer and partying at 8am!
Running past the Philadelphia Zoo I knew there was 1 more killer hill, it is a hill used on the Philadelphia Triathlon bike course, so I knew some pain was coming. This last hill comes at 9-10 mile mark so it hits at a tough point for you legs. The hill crests and settles near Memorial Hall in Fairmount Park, so its a nice easy run followed by a steep downhill. Once I hit the bottom, I felt like I was fading some along the river, but I stayed with the 3 hr pacer group again. As I hit the final mile I knew a 1:28 or under was out of sight so I just wanted to finish strong and not get passed by anyone. That mini goal was accomplished along with staying under 1:30.
After the race I caught up with a guy who used to come to a gym I used to manage. We exchanged numbers so we can train together. He is a true runner, so I could benefit from training with him because he is a fast runner, I think he ran 1:25 today. Once I got home I took a nice recovery shower then polished off 2 big breakfast sandwiches with eggs and bacon, not the best recovery food, but I needed those. Took the kids to see the movie Megamind, so I able to sneak in some family time today as well.
Next up, get ready for the Disney Marathon in January.
Overall I was OK with my effort. I felt like I was running hard and smart. I am dissappointed that my time was not better. I woke up early (4:45am) to start eating and hydrating. I left my house by 5:15 a.m. and was in the parking lot near the race start by 5:45 a.m. I decided to stay near my car and the porta jon that was in th eparking lot, rather than deal with the crowds at the starting area. I headed for the start area by 6:30 a.m. so I could stretch and warm up.
I started in the 1st wave of runners and took the first few miles at an easy pace through the city's historical sites. I found myself near the 3 hour pacer and his pack for most of the run, so it was pretty easy to stay on pace. The hills leading out of center city into the college area around mile 6-7 are tough. I was staying just ahead of the 3hr pacer with his manly looking balloons. I knew the course and anticipated the college students in these areas. Nothing beats running in a morning race and having the students outside drinking beer and partying at 8am!
Running past the Philadelphia Zoo I knew there was 1 more killer hill, it is a hill used on the Philadelphia Triathlon bike course, so I knew some pain was coming. This last hill comes at 9-10 mile mark so it hits at a tough point for you legs. The hill crests and settles near Memorial Hall in Fairmount Park, so its a nice easy run followed by a steep downhill. Once I hit the bottom, I felt like I was fading some along the river, but I stayed with the 3 hr pacer group again. As I hit the final mile I knew a 1:28 or under was out of sight so I just wanted to finish strong and not get passed by anyone. That mini goal was accomplished along with staying under 1:30.
After the race I caught up with a guy who used to come to a gym I used to manage. We exchanged numbers so we can train together. He is a true runner, so I could benefit from training with him because he is a fast runner, I think he ran 1:25 today. Once I got home I took a nice recovery shower then polished off 2 big breakfast sandwiches with eggs and bacon, not the best recovery food, but I needed those. Took the kids to see the movie Megamind, so I able to sneak in some family time today as well.
Next up, get ready for the Disney Marathon in January.
Saturday, November 20, 2010
Getting ready for Philly Half Marathon
Friday November 19, 2010
Finished my last "triple header" before Sunday's Half Marathon. Pretty good workout with a 45 minute weight session, then a 5 mile run, lastly a 35 minute bike session. Feel like I am strong and ready for Sunday and hope to improve upon last years 1:28:17. I think if all goes well I can get to 1:27-1:27:30. Back in September I ran the Philly Rock & Roll Half and did 1:27:28, but that course is flatter than the Philly Half course.
Finished off the day with Cathy and I in our living room having a few cold beers with no TV, just listening to music and talking. Sometimes its hard to have a converstation during the week with three kids always needing our attention, but we know that Friday's are always our time to catch up.
Saturday November 20, 2010
Did my last run today before Sunday's race. Did a 5 miler in 35:36. Feeling good. I am getting ready to head out to the running expo with my main man Conor, my 4 year old coach. "Dad is this a boy's day out?" I love when I tell him its a boys only day. Today I need to focus on my nutrition and hydration plans. Even though it willl be cold Sunday for the race, you can easily dehydrate if you are not careful. I don't want to feel like a bloated sausage on Sunday morning by eating crappy today. Just stick to the plan and I expect to have a good race Sunday.
Finished my last "triple header" before Sunday's Half Marathon. Pretty good workout with a 45 minute weight session, then a 5 mile run, lastly a 35 minute bike session. Feel like I am strong and ready for Sunday and hope to improve upon last years 1:28:17. I think if all goes well I can get to 1:27-1:27:30. Back in September I ran the Philly Rock & Roll Half and did 1:27:28, but that course is flatter than the Philly Half course.
Finished off the day with Cathy and I in our living room having a few cold beers with no TV, just listening to music and talking. Sometimes its hard to have a converstation during the week with three kids always needing our attention, but we know that Friday's are always our time to catch up.
Saturday November 20, 2010
Did my last run today before Sunday's race. Did a 5 miler in 35:36. Feeling good. I am getting ready to head out to the running expo with my main man Conor, my 4 year old coach. "Dad is this a boy's day out?" I love when I tell him its a boys only day. Today I need to focus on my nutrition and hydration plans. Even though it willl be cold Sunday for the race, you can easily dehydrate if you are not careful. I don't want to feel like a bloated sausage on Sunday morning by eating crappy today. Just stick to the plan and I expect to have a good race Sunday.
Below is my coach Conor...looking cool at the Philly Marathon Runners Expo Saturday morning! He drives a hard bargain but is a great coach. His workouts of cleaning up after him, chasing him, playing Batman & Robin with him should payoff Sunday.
Thursday, November 18, 2010
Rest Day
Much needed rest day as part of my taper for this weekends half marathon. Busy day at work and this evening with the kids activities, I am Mr. Mom tonight. Will cath up on some reading and relaxing.
My hope is that this is what I am aiming for.
My hope is that this is what I am aiming for.
Wednesday, November 17, 2010
Double Header
Tuesday--November 16, 2010
Today I had a good interval session. Started off with a good treadmill 3 miler at a fast pace to work on speed. Pace was about 6:20 miles. I always try to run faster on the treadmill to work on speed since my body does not have to suffer the epounding of the road. After 3 miles(usually get bored after 3 miles on the tread), jump right onto stationary bike and hit it hard. Maintain a 100 rpm count with a good heart rate between 125-145. After 30 minutes, I get right back on the treadmill for another 3 miles. I try to maintain the same speed as the first 3 miles.
All in all a good speed/brick workout.
November 17, 2010
Today I had a great worlkout. It all started at 6am with a quick weight training session lasting 45 minutes. It was a good session as I am nearing the end of my current marathon training program, only 1 session remains in this program. Next week I transition into a different program.
After weight training I went for an easy 5 mile run. The run was easy and light as I am tapering for a 1/2 Marathon this Sunday. Kept my heart rate(HR) in the 150's at a pace of 7:15 minute miles.
Completing the run with some good energy to spare, I rode an indoor stationary bike for 30 minutes at a varied intensity level. Kept my HR in the 120-130 range at 90-100 RPM's. Nice steady workout this A.M.
It's nice being the Manager at a fitness center, get the perks of a free gym membership and the ability to workout at flexible times. I know that will come in handy as I progree through the Ironman preparations.
Today I had a good interval session. Started off with a good treadmill 3 miler at a fast pace to work on speed. Pace was about 6:20 miles. I always try to run faster on the treadmill to work on speed since my body does not have to suffer the epounding of the road. After 3 miles(usually get bored after 3 miles on the tread), jump right onto stationary bike and hit it hard. Maintain a 100 rpm count with a good heart rate between 125-145. After 30 minutes, I get right back on the treadmill for another 3 miles. I try to maintain the same speed as the first 3 miles.
All in all a good speed/brick workout.
November 17, 2010
Today I had a great worlkout. It all started at 6am with a quick weight training session lasting 45 minutes. It was a good session as I am nearing the end of my current marathon training program, only 1 session remains in this program. Next week I transition into a different program.
After weight training I went for an easy 5 mile run. The run was easy and light as I am tapering for a 1/2 Marathon this Sunday. Kept my heart rate(HR) in the 150's at a pace of 7:15 minute miles.
Completing the run with some good energy to spare, I rode an indoor stationary bike for 30 minutes at a varied intensity level. Kept my HR in the 120-130 range at 90-100 RPM's. Nice steady workout this A.M.
It's nice being the Manager at a fitness center, get the perks of a free gym membership and the ability to workout at flexible times. I know that will come in handy as I progree through the Ironman preparations.
Monday, November 15, 2010
Monday November 15, 2010
So today is 250 days until Lake Placid. I still can't believe I have entered this event since it was just a few years ago that I was barely able to run 2 miles and was 50 lbs heavier than I am now. November 2008 exactly. I started all this training in preparation for the Marine Corp Marathon in 2009 with a simple goal, to finish and beat Oprah's time.
While training for the MCM I started to cross train with biking and swimming. I eventually signed up for a sprint triathlon in summer 2009. While training I knew I was hooked on triathlon and race day only confirmed it. That sprint tri I rode on 15 year old Gary Fisher mountain bike, heavy as all hell. After the MCM I purchased a Trek 1.2 Alpha Road Bike for winter training. I still focused on running, since I had qualified for the Boston Marathon at the MCM. Immediatly after Boston (3:10:20) I mainly focused on tri specific training.
Most of 2010 I spent doing triathlons, with an occasional road race.
I used my backround in fitness and recieved my Level I USA Triathlon Certification. Now I enjoy helping others as well as myself.
My hope is this blog helps me stay motivated and on target to have a great day in Lake Placid. From all the other blogs I read, I know once you write it down and put it out there, you stay on target.
Here's to good training and cold beers!
Training Day:
Total body weight session--50 minutes
Cardio--recovery from 14 mile run on Sunday
While training for the MCM I started to cross train with biking and swimming. I eventually signed up for a sprint triathlon in summer 2009. While training I knew I was hooked on triathlon and race day only confirmed it. That sprint tri I rode on 15 year old Gary Fisher mountain bike, heavy as all hell. After the MCM I purchased a Trek 1.2 Alpha Road Bike for winter training. I still focused on running, since I had qualified for the Boston Marathon at the MCM. Immediatly after Boston (3:10:20) I mainly focused on tri specific training.
Most of 2010 I spent doing triathlons, with an occasional road race.
I used my backround in fitness and recieved my Level I USA Triathlon Certification. Now I enjoy helping others as well as myself.
My hope is this blog helps me stay motivated and on target to have a great day in Lake Placid. From all the other blogs I read, I know once you write it down and put it out there, you stay on target.
Here's to good training and cold beers!
Training Day:
Total body weight session--50 minutes
Cardio--recovery from 14 mile run on Sunday
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