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.
Monday, November 29, 2010
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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