Have I been picked up by the Whambulance?

After reading a few other blogs from triathletees in the more northern states and Canada,

I think need a ride in this vehicle.



My new ride

It has been cold and extra snowy here in Philly.  Last year was bad with snow, but not as cold.  This year it SUCKS out loud.  As I am moving through a Prep phase of Ironman training I don't mind riding the trainer or stationary bike all that much, but can only take it for 1-1.5 hours before I start to go crazy.  As we all know the scenery never changes when you are standing still.  The trainer is out in my shed in front of an extra TV I saved, so I can watch movies or cycling DVD's.  So far I like watching the Lake Placid Ironman course from Troy Jacobson.  I feel like it gives me a pretty good sense of the course.  I won't ride my bike in the snow or cold, so I guess I am a wussy.  I don't think the risk is worth it right now.  I would much rather suffer through the mental challenge of a 90 minute indoor ride as opposed to freezing my jewels off or taking a nasty spill on black ice. 

The swim sessions are easy to get through since I have to go to the NE YMCA to get in the pool.  I have not won the POWERBALL jackpot yet, so no indoor pool at the house yet.  I break up my swim sessions into 100 yard intervals.  This seems to help the distance and time go by without too much "clock watching".

The area I am suffering through the most right now is the run.  I miss going outside for my normal 7 mile run at work.  The cold is not as bad, I will go out in 20-30 degree weather because I will layer the correct way.  But right now its the snow and ice covered roads.  I am not ready to risk it right  now.  If is was just snow I'd be ok with it.  Last year I trained for the BOSTON MARATHON running during/after snow and was fine.  Its the ice I stay away from.  I also don't feel comfortable running in the middle of the street because the sidewalks are not clear.  I don't recall car dodging being on the training program.

Wednesday 1/26--It was snowing again today.  They are calling for a pretty big snow storm broken into 2 parts, on in the morning and one at night.  When I got to work I did a good 40 minute weight training session, follwed by a 24 mile session on the stationary bike in 1 hour.  Once I got home, we closed early at work beacuse of the storm, I had to shovel for about 30 minutes.  This snow is a wet heavy snow.  There was a break for 3 hours in the afternoon before it started up again.  I went back outside to shovel at 10:30pm to try to get a head start on it so I could go to work on Thursday.  I came back in at 11:30pm, having shoveled about 4 inches on snow.

Thursday  1/27--what a punch in the face.  I woke up at 4am.  We had another 12-15 inches of snow on the ground.  It took me from 4:15am-6:45am to shovel out our cars, walkway, and driveway.  My plan was to get in a run and bike, but that was scrapped.  I went to work by 8:30am and returned home at 4pm.  I still had another hour of snow removal to deal with.  Living in a row home in Philadelphia, you physically run out of space to put this much snow.

Friday 1/28--man I thought I was in shape.  My arms and traps hurt so bad from all the shoveling yesterday and Wednesday.  I managed a 3 mile run followed by a 12 mile bike ride.  Just enough for me to feel halfway decent about not missing 2 days of workouts.

Tonight the whole family went out for a meal and some drinks.  After 3 days of being stuck inth house with no school, Cathy needed to escape and get some fresh air and a few cold adult beverages.  It was worth the $$. 

Time is flying by...26 weeks until IRONMAN Lake Placid.

It has been another week since my last posting.  I just can't seem to find the time.  Right now I am stuck indoors suffering through it.  It is a cold spell in Philly right now and I don't want to freeze to death outside.

Thursday 1/20--my legs were feeling pretty heavy this morning.  I ran 3 miles before work, and thats all could seem to get through.  I figured it was better than nothing.  I wanted to go outside, but it was like 20 degrees, so I stayed inside.
Friday 1/21--I woke up at 5am to shovel the snow again.  It took me 30 minutes at a fast pace to get it all done before I went to workout then work.  My legs felt much better so I was ready for a good workout.  I had a good fast 2.25 mile run, then did 20 miles on the bike in under 49 minutes, and finally I jump right back on the treadmill for another 2 miles.  All in all it was a good workout with a little brick at the end.

Saturday 1/22--I was scheduled to go for a bike ride on my trainer, but after 10 minutes I went back in the house.  My bike and trainer are in my shed.  It was only 7 degrees overnight and even with the space heater on the shed was freezing.  I could not seem to get warm.  Rather than risk injury or DEATH, I called it a day.  Cathy and I had a tickets to go to the Flyers game and I was looking forward to a day out with just the two of us.  It was a great day even though the Flyers stunk the place up, we had a good time.

Sunday 1/23--Having recovered from the game yesterday I headed to the local YMCA for a Brick session.  I did it in reverse order, so I ran 6 miles in just over 42 minutes then rode the stationary bike 18 miles in 45 minutes.

Monday 1/24..26 weeks to go.  I started following the official written plan today.  Since Monday's are always going to be a "off" day with only a weight training session, I started to follow that.  So all I did today was a good 45 minute weight training session.

Tuesday 1/25--It was an easy 7 miler today.  I always suffer through the treadmill runs, but today was pretty easy.

The IRONMAN Training Begins

So since the Disney Marathon, I have rested and recovered.  During this time I also started and nearly finished reading Joe Friel's book Your Best Triathlon: Advanced Training for Serious Triathletes.   I wanted to finish this book prior to writing my annual training program.  I knew I needed the extra insight prior to starting the Lake Placid portion of the training program.  I am glad I did because I picked up some great tips from Joe and hope to follow the plans he lays out in the book

Last week I only walked as my form of recovery exercise.  That was it.  No lifting weights, running, swimming, or biking.  I could feel that my body needed some rest and recovery, so I listened and let my body rest.

So far this week, its been a different story.  I have 27 weeks until Ironman Lake Placid and the real training starts at week 23.  right now the focus is on preparing for the training.  This will including getting back in the pool this week.  I have not been in any body of water since October 3, 2010, so I will need to clean up my technique during this initial phase.

Monday I got started off on the right foot.  I headed into work early and did a 45 minute weight training session then did a 45 minute session on the bike, covering 18 miles.  The weight sessions will focus on building some good strength and include all the major muscle groups with extensive core focus.  My bike session focused on maintaining a 100 RPM while keeping my HR in Zone 1 for the entire 45 minutes.  I am trying to lay down some steady state muscle endurance.

Tuesday was a cold snowy day in Philly with ice overnight, so there would be no running outside.  I headed to the hated treadmill for a 7 mile in under 47 minutes, and I made that.  On my way home I stopped at the YMCA for a 1 mile swim session.  It was not as bad as I imagined it.  I was only 1 minute slower in the mile than my last swim session before the 70 mile triathlon back in October 2010.  Overall I know I have alot of work ahead of me in the swim, especially if I want to crack 1:08 at Lake Placid.

Wednesday I woke up and was feeling the affects of 2 good days of training.  I completed my weight session as planned then got on the bike.  I rode 24 miles in an hour while maitaining 100 RPM for the entire ride.  I was sweating pretty good so I knew I was working pretty good.  I kept my HR in zone 1 as expected.

I know the Ironman is nothing to take lightly.  I was admittedly shocked when I looked at the total training plan I had just laid out.  I believe if I pay the price in the training I should have a great day.

Below is me at the Disney Marathon.  I had to get my picure with this guys since my kids love them so much.

Disney Marathon Report

Well another one down.  Who would have thought that in November of 2008 I would have completed my third marathon by now.  I am not sure I would have believed it.  Fifty, yes 50 pounds I have lost and kept off since November of 2008.  It's not been easy.  The early mornings to train before work or on weekends.  The races I have suffered through.  The money I have spent.  The bike I had stolen from my parents house at the shore.  The new scars on my body from crashes.  All worth it so far.

I just returned home from the 2011 Disney Marathon on January 9, 2011.  As most Disney projecs are this was awesome.  From my perspective, I had no issues with the organization, operations, transportation, volunteers, course directions, etc.  I would recommend it to anyone.  Read the participant manual and follow it.  There is alot of good info in there from when to get to the buses, to post race recovery tips.  All the material was worth reading.  The giveaways in the bag where a little weak, but that was my only gripe. 

Cathy and I arrived in Orlando on Friday around 10:30am.  We had an hour delay leaving Philly because of the snow and ice on the plane.  We had never been  through the de-icing process before, so we can check that off the bucket list now.  I am glad I purchased the upgraded seats in business class the day before the trip, it was worth every penny.  Once we arrived and got the rental car, we went right to Universal Studio's.  I told Cathy we could do anything on Friday she wanted, so she decided to go there.  It was a long line to get in since we had to purchase tickets for just that day.  We had a great day becasue it was just the two of us.  She was patient with my requests for water breaks and when I said we need to leave.  When we left the park, we stopped at Publix to get our supplies for the room--water, gatorade, snacks, celebratory beer, and soda.  We also picked up our dinner, rather than stopping again on the way to our hotel room.

Saturday was a light and easy day.  I went for an early 3.5 mile run before breakfast.  Once completed, I showered and we had breakfast then we headed to the runners expo at the Wide World of Sports Complex.  We picked up my bib and other info and stayed about an hour.  All the usual stuff that you find at other sports expo's; cheap socks, compression gear, t-shirts, etc.  This may have been the first expo that I did not purchase a single item for myself.  After the expo, Cahty wanted to shop at Downtown Disney for some gifts for the kids.  She is a fast shopper so I did not mind.  We made it back to the room at Pop Century resort for lunch by 1pm.  I had a light lunch then crashed for a nap that lasted until 3pm.  After the light lunch and rest time, we headed for a meal off Disney property.  We stopped at Bahama Breeze's because we had a gift cetificate from Christmas.  I had a light meal as to not over eat the day before the race.  It was scheduled to be a lights out early but we could not pull ourselves from the TV becasue of the shooting in AZ.

Sunday's wake up call came early, 3am to be exact.  I got up right away and ate a Clif Bar and drank 20oz of gatorade, as I would normally do before a long run during training.  I headed to the bus around 3:50am and was at EPCOT by 4:10am.  I did not feel tired, but eager.  I visited the port-o-potty before heading over towards the start area, so I was feeling light and ready.  It is about a 20-30 minute walk from where you drop your gear bag to the start, so your legs and awake by now.  Once at my corral I was ready and waiting.  I made one last dash to the woods, as did everyone else, even lots of ladies.  At 5:35am we got started. Check out the start video below.

I was feeling good until mile 5.  I had to stop in the port-o-potty again.  At the time I thought I was just anxious, since I was trying for a PR.  Those first 5 miles you run around the outside of EPCOT mostly, with alittle bit inside the park and then back past the start line to a different road.  The next 4 miles are straight out to the Majic Kingdom, so not much crowd support other than the occasional character or DJ at the mile markers.  As you start to enter the park you can feel the crowd noise getting louder.  As I turned onto "Main Street USA", I could feel my cadence quicken and my spirits were lifted.  I even stopped to have a picture taken with some characters beacuase I wanted to expience the entire race, not just "run the course."  Ten miles in and my GPS said I was at 1:11 so pretty close to my goal pace.  I has happy at that point.

After the Majic Kingdom, you exit the park on a side road and head towards Animal Kingdom.  It is again mostly side roads near some of the upscale hotels and the golf courses.  Along here I was soaking it in from the families of runners I did not even know.   I hit 13 miles and my GPS said 1:31 so I was slightly off a 3 hour pace but still close for a PR.  Then disaster hit.  Over the next 4-5 miles I had bad stomach pains and GI issues.  I made at least 3 trips to the port-o-potty's along this isolated stretch of the course.

Once I enterd Animal Kingdom I knew 3 hours was out of reach, but a PR was still within my sights.  I came out of that part of the course feeling pretty good knowing that there was only eight miles left to go.  Again you hit mostly highway, so it gets lonely.  I hit the 20 mile marker and started to take short walk breaks.  I was at 2:24 so I knew I need to push to get a PR, but still not out of reach.  By mile 22 I knew there would be no PR today.  I needed longer walk breaks just to keep moving forward.  I had 4 miles to go and most of it would at least have crowds to cheer you on. 

By now I am in Disney Studios along part of the back lot, then down the main street.  It's great because you see everybody waiting in line to get into the park, and here you come running out of it.  When leaving that park you run down the little pathway over to the Boardwalk Resort area.  This is great because the crowds are there with all the resort guests outside cheering you on.  Once around the boardwalk, you start to head back to EPCOT.  I had studied the map so I knew I only needed to hold on for just over another mile.  By now I am taking longer walk breaks and drinking pleanty of water/Powerade.  As I enter the back area of the park, I know its coming to an end.  I stop for one more walk break at mile marker 25.5.  Some guys runs up from behind me, gives a slap on the butt and says "come on your so close."  Thats the motivation I needed at the end.  I started running and made it around Spaceship Earth with a spring in my step.  Once turing to the right I could hear the finish area.  I crossed the line at 3:13 on my GPS, and officailly at 3:16:19.  I finished 232 out of 13,522 finishers.

I followed my pre-race nutrition plan and did not eat or drink anything new to my body, so I am not sure why I had these GI issues.  Maybe I had put too much pressure on a PR effort?  I am not sure.  My race nutrition plan was a GU every 4 miles (6 total) along with the Powerade along the course.  This was similar to other marathons and I had no issues in them.  Just one of those days I guess.  I was disappointed.  How did I get slower by 8 minutes from the Marine Corp Marathon.  I trained just as hard, follwed almost the same exact program.  I did triathlons, half marathons, olympic distance, etc. since the MCM.  How did my fitness level go down.  The only change I was aware I was heavier this time. 

At the MCM I weighed 168-170; Boston I was 172-174, this time I was 180.  A planned 10 pound weight addition (not gain) since the MCM.  After the 70 mile triathlon in October 2010, I wanted to add about 10 pounds of muscle to my body for the upcoming Ironman Training Program I start on February 1, 2011.  I fugured I could still turn in a 3:07 or faster marathon at Disney even at 180.  I was obviously wrong .

On our flight home from Orlando I started to read Joe Friel's book Your Best Triathlon: Advanced Training for Serious Triathletes.  This is his third book on triathlon training I have read.  On page 28, Joe explains how every 1 pound of extra weight, you add 2 seconds per mile to your time when running.  So did my extra 10 pounds of muscle cost me 20 seconds per mile at Disney?

Marine Corp Marathon          Time   3:08:32     Pace 7:11
Boston Marathon                   Time   3:10:20     Pace 7:15
Disney Marathon                   Time   3:16:19     Pace  7:29

You bet your ass it did.  Thanks Joe.  I know it wasn't my fitness that was lacking, or my mental state, but simply the extra weight.  Ten extra pounds per step cost me 20 seconds per mile overall.  What could I have run at 165 pounds?  Maybe a marathon PR at Ironman Lake Placid.

Love the Taper week!

I love finally hitting the final taper week.  The best part of monster month in a marathon training program is knowing that the taper immediately follows.  This week has been super nice. 

Monday was a total day of rest and recovery.  Other than working, I did no official training.  I took my bag to work, but just could not fit it in.  The post holiday crowd arrived at work early, all implementing their fitness resolutions.  I just could not justify taking a workout break.  I am sure my boss liked that one!  The bonus of working in the fitness industry is the access to equipment, the downside is January and Febraury when everyone wants to loose the weight they gained during the holidays in a short amount of time.

Tuesday was cold again, so I followed my past taper week plans and did a short 4 mile run on the treadmill in under 27 minutes followed by an shortened weight training session.  I only used my own body weight for the leg portions, as a way to keep my legs fresh and strong.  In all I worked out for about an hour.

Wednesday was only 26 degrees outside today with a 10 mph wind.  I wanted to get in one more 7 mile run outside, so I layered up and hit the road around 7:15 am.  My plan called for one more run of 7 miles in under 50 minutes which was nice.  I tested a pair of compression calf supports, 2XU brand.  They seemed to be pretty good and I did not develop any rash or irritation from them, so I am going to use them.  The last two marathons my calfs and glutes gave out before my quads, so I am willing to try anything.  I have trained all winter with a pair of compression shorts under my running shorts/pants to help my glutes and on the long runs (18,20,21 miles) I felt pretty good in that area so they will be a go.

My plan calls for another short run on Thursday(4 miles) followed by easy weights.  Friday is our day to travel.  I told my wife, Cathy, that Friday was her day (bribe for her support) and I would do anything she wanted.  She knows that Saturday will call for a day of a short run (4 miles) followed by the runners expo, then rest, rest, and more rest. I believe once we arrive in Orlando we will go to Universal Studios for most of the day.  Since the kids are staying home I don't have to go on all the kiddie rides, so no Disney World this time.  I have been trying to stick to the nutrition plan for the week and so far under caloric budget.  Starting Thusday I will increase the fruits and veggies, Gatorade, and cut out all soda/ice teas.  That last part is so hard because I love Mountain Dew as my morning "coffee".

I believe under 3 hours is realistic based on my training plan and how I feel right now.  The Marine Corp was 3:08 and Boston 3:10, and those courses have more hills than the Disney course  The weather right now in Disney should be perfect, 48 degrees at the start.  Ideal conditions for a PR!

Final Weeks

These were the last final weeks in training for the Disney Marathon.  On my 11 mile run on Saturday, I tested using the video on my iPod.  I was thinking of trying to video some of the characters for my kids at the Marathon so I need to test it out.  I am sure they would like that.  Overall it was a good taper week, with just under 7 hours of training.  Check out the video below. 

Its been a very busy week again.  I had my sister Jackie's birthday on Monday the 27th.  Oh yeah it was also a blizzard in Philadelphia and 12 inches of snow fell on Sunday afternoon and night, so I was busy shoveling.  I was also rear ended in my car at lunch time.  Poor girl slid on the slick road and nailed the back on my car.  Luckily no one was hurt.  I  did make it to work for a workout on Monday, but we closed because of the weather situation, bad drifting and high winds.  The rest of the week was slow at work as expected.

The week was good with my milage, about 34 miles in this taper down period.  I also had 2 weight training sessions and 1.5 hours of cycling.  All this along with builing a set of bunk beds for my girls and a loft bed for my son.  I tried to take it easy on New Years Eve as to not shatter everything in the last few weeks.  I also tried to hide at a family party on Saturday 1/1/11.  This way I would not be tempted to over eat or drink any beer.  This last week is always the toughest for me.  Low volume and nutrition challenges.  But I will do my best and still hope for around a 3 hour time on January 9th.



Emma sitting on her new bunk bed I built from scratch, no kit.



Conor's new loft bed!