The Streak has Ended!

It's not Jolten Joe Dimaggio's, but after 24 straight days of working out I missed a day this week.  After last weeks EPIC 12.5 hours training and 14 workout sessions, I dropped to 9.5 hours training this week and only 9 workout sessions.  For good reason I guess.

I started off good on Monday, February 21 and rode over 24 miles on the stationary bike at work in 1 hour.  I skipped my planned weight session because I knew I was going to have a long day of work because I was taking off for three days in the middle to end of the week.  I also skipped the planned .75 mile recovery swim because there were no lap lanes available when I went to the NE YMCA with Emma for her swim class.  Usually I can get in a lane and share with someone, but tonight was jammed and the only lap lane already had 4 people trying to swim in it.

Tuesday, February 22 was a much better day with three workout completed.  I started with a good 8 mile run at work on the treadmill in under 54 minutes.   When I am indoors right now I am trying to work on speed most of the time.  I was focused at work because I am taking off until the 28th and needed to tie up all the loose ends before I leave.  After work I stopped at the Y and completed my planned swim session of 2,000 yards in under 40 minutes.  I was able to get home to make dinner for us.  Cathy then took Kristina to swim class and I rode the bike trainer for just over 45 minutes as a recovery workout.  I was able to complete 19 miles in that time.  Emma and Conor were great for me as I rode the bike, we watched Sponge Bob Square Pants and part of iCarley, what ever keeps them busy.

Wednesday was an early wake up, 3:40 AM.  My father and I left to travel to Durham, NC to see Duke and Temple play Basketball later that night.  On the way down I95, we had a stop at Richmond University to visit an old friend who is the Head Men's Basketball Coach there.  We drove only slighlty out of the way and visiting with Chris was great as he spent about and hour with us giving us a great tour of his arena and Basketball complex.  We arrived in Durham, NC and Duke University by 1 pm and toured the campus and book stores.  We had a late lunch since we figured we would probable eat something during the game.  I took a set of running gear because I wanted to get a run in, but I crashed after our late lunch and when I woke up, we needed to leave for the game.  Duke was a great trip for my father and I, we had a blast. 

Thursday was another early morning, 5:15 we left Durham, NC and headed back to Philly with no stops I was home by 1pm.  It was nice and sunny so I hit the trainer for a 24 mile ride then immediatley went for a 6 mile run off the bike.  This was a great way to shake off 15 hours of driving in 2 days and sitting on your ass.  As if I did not drive enough, I had to drive to my parents house at the beach to go to a meeting and cast my vote at the Greater Wildwood Elks Club 2011 Elections, not quite the US Presidential Election but important to my parents.  I finished my workouts by 3:30PM, and left for the beach by 4PM.  I was back home at 9:45PM, and exhausted. 

Friday, Febraury 25 I was still off from work but went in just to do payroll and tie up some loose ends.  We were heading to the Pocono Mountains in the afternoon, so I figured I could sneak in my swim workout in the morning.  That plan fell apart as Cathy called me on my way home.  She asked me to stop at Target and pick some things up that we would need for the weekend, and I needed to help her out with this since I was just away for 2 days enjoying myself and she was at home with 3 kids alone.  I skipped the swim but was able to fit in a bike trainer session of 26.25 miles in 1 hour.  We picked Kristina up from school at 2PM and were in the mountains by 4:15 PM.  Cold beer in hand by 4:16PM.  This was our 2nd year in a row doing a family reunion at a house in the Pocono's and we look forward to it.  Its great to see all of us together.

Saturday, February 26 I went for an 11 mile run in the morning before skiing and tubing could get in the way.  Running from the bottom of the valley to the top of the Resport was killing me.  At one point I looked at my GPS and I was "running" 4.5 MPH going up the road to the top.  Once I left the resort the hills were more rolling than straight up like the access road, but still a tough run.  I averaged just under 8 minute miles, usuallly I am closer to 7 minute miles.  Tubing with the kids was fun.  Me, Kristina, and Conor were together as Emma was with her bigger cousins for most of the day.  Below are Conor and Kristina, the best "Tubers" of the day!

Sunday, February 27 we packed up the car to leave the mountains around 11AM and decided to stop over at Cathy's dads house about an hour away, but on our way home.  He lives in the Pocono Mountains, so it was easy.  We had a nice lunch with him and played pool with the kids in his basement.  Once we returned home, the kids were cooked form the weekend.  The had their showers and jammies on early.  Thy girls had their dinner, then I hit the bike trainer for a 2 hour session, my longest on the trainer so far.  I went 52 miles in the time.  Cathy and Conor were resting since he had major GI issues all weekend, poor little fellow.

All in all I think I had a pretty good week.  Not great but I don't think I went backwards.  Especially for all the miles I logged driving.  I sure as hell just wanted to rest or veg out, but I forced myself to at least get on the bike.  The run in the mountains was an ass-breaker.  Especially going up the mountain on the roads.

Looking forward to a less than crazy week this week.

Week 1 down, 22 weeks to go!

Week 1 of Ironman Lake Placid has come and gone already.  As I mention briefly in my last blog I am now up to 22 straight days of training.  It is amazing how fatigued I am, but after a nap feel great. 

This week was awesome, 12.5 hours of training in total.  I think all of last year I only hit 11 hours 1 time.  It is much different training for an Ironamn v Marathon.  I drag myself to the pool because I have to.  This weeks training schedule was a good balance for me, and Cathy I seemed to adjust to it without much fan fair. 

Thursday was a good day of workouts.  I hit the treadmill for an easy 7 miler before work started.  At the end of the day I was starting to feel tired, but I made it to the NE YMCA and got right in the pool.  I knew if I went home first I would have never went back.  The swim workout was 2,000 yards in 39 minutes, not the best but OK with me.  I finished the work-week on Friday with a weights session followd by an hour on a stationary bike for 25.5 miles before work started.  I can't wait for the sun to come up earlier because I am much better in the early A.M. with workouts than the afternoon.

I made one adjustment over this weekend, switching Saturday and Sunday's workouts because of weather.  Saturday would have been a swim and run day, but it was windy.  Weather forecasters were calling for 50 MPH gustson Saturday and calmer on Sunday, so I opted to do my swim and run on Sunday.

Saturday was a nice long steady ride on the trainer at home.  It was 47 miles in 1:52.  This was the longest ride I had done training for any event indoors.  For the 70-mile triathlon last fall my longest rides were 40 miles outside.  During the ride Conor and I watched Star Wars:  The Empire Strikes Back.  It was great becuse we got all "his" Star Wars guys and was re-enacting the scenes on the table that is next to my bike.  I figured it was better to watch a movie he wanted to help keep him occupied and away from the bike.  He is a good helper, getting the remote for me when I ask as well as getting extra drinks when I need a refill.  He kept asking when I was bringing in his scooter so he could ride next to me.  I told him soon enough.  Saturday night was a nice relaxing night for us.  Cathy and I finally watched The Town.  She gave it to me at christmas, and we finally had the time to watch it without interuptions.  I am counting that as "Team Support Time" becuase without her support and extra time with the kids, this Ironman will never happen.

Sunday I woke up early and headed to the pool for my swim, 2,100 yards in 42 minutes.  Not to bad, but I know I need to get faster and more efficiaent.  This week I have just focused on being in the pool for a long duration.  I have not incorporated a ton of drills yet, that comes next week.  After the pool I went home and ate breakfast and rested for 30 minutes.  I finally got dressed and went for a 13 mile run.  Its was pretty cold and windy, 15-20 MPH wind.  The wind slowed me down, but I was also trying to run slowly.  My goal was to stay at 8 MPH, and my average was just that.  I run near the NE Airport and the wind was brutal coming off the runways, no tree cover to slow it down. 

After my workout I took the girls to church, then the entire family went to the mall for some Christmas gift card redeeming.  Emma was happy to shop in Justice and Claires.  Conor and Cathy opted for new sneakers and flip flops, and Kristina and I just wanted to go home, no purchases for us.  Nice BBQ Pork and veggies for din-din tonight and early bed time for me.  No school for the kids, so they get extra time after eating to play. 

Next week I need to re-do my training plan because of a trip to North Carolina to see Duke and Temple play basketball at Duke University.  My dad is going with me,so it will be a fun trip.  Drive 7 hours to watch a BBall game, sleep in the hotel and then drive 7 hours home the next day.  I have always wanted to see a game at Duke so that is the price I have to pay.  Well worth it.

Totals:
Weight 3 sessions--2:13 minutes
Swim 3 sessions--5800 yds
Bike 4 sessions--115.5 miles
Run 4 sessions--30 miles

19 Straight days!

I have gone 19 straight days without a day off from training.  This is the first full week of Ironman Lake Placid training.  Its also the first week I have been outside for some runs in a while. 

I also just scored 2 tickets to the Duke vs Temple Basketball game next week.  I'll have to change training next week because its, a 7 hour ride each way to Durham, NC. 

The training so far this week has been great, 6.5 hours in only 4 days, above normal for me.  I have logged 2 swims, 2 bikes, 3 runs, and 2 weight sessions.  Two days I did a triple, so that was new.  The swims are killing me however.  I stink at swimming, so my basic goal is to survive the swim and be healthy.

Last week of Preparations

It's all coming together now.  This week was great.  No nighttime activities for the kids and Cathy and I were actually able to talk to each other every night before was crashed for the night.  In a few weeks the swim classes, softball, and baseball will start so we will be enjoying these last few weeks.  This week was also the last week of my Ironman PREP phase in my training program.  Febraury 14 starts full on training with 23 weeks to go. 

Having finished Joe Friel's book Your Best Triathlon:  Advanced Training for Serious Athletes I am following his plan for Ironaman training.  After writting my own plan, since I am USA Triathlon Level I Certified, I found I was only off from what Joe has his athletes do by slightly.  I have reviewed countless training plans of other athletes and IM Finishers, and thinks Joe's plans are right on the money, especially after 30 years of training his athletes.  I know I will be prepared if I follow his plan and re-read each chapter in the book as I enter that particular phase.

I know how much time this will all take, but I just keep thinking about how I will feel come July 24, 2011 at the finish line.  Cathy and I have talked about the committment, and I have her full support.  I only need to make one consession in the training plans, I am not allowed to do my 100 mile rides into New Jersey, I must stay in Pennsylvania.  She is nervous at the route I will take in riding to the beach from our house.  Not much shoulder and plenty of road construction project underway.  I agreed and will not cross any bridges ito NJ.

Looking forward to next week!

Strong Weekend Finish

The weekend was a strong finish for training.  It all started with getting to the pool on Friday night. 

Saturday was another busy day.  We had a cheerleading competition for our daughter Emma.  This meant 4 hours in a high school gym for 7-8 year old girls cheerleading.  What a riot.  My son had a birthday party in the afternoon, so Cathy was taking him and I would stay home with the girls.  It again was crappy weather, so I would train inside today.  My plan was to get to the Y for a run, but I just could not fit in in.  I decided to bring my bike in from the shed. 

My motivation was way low all day.  Finally around 3:45 pm I felt an uptick in motivation.  I kept thinking that if I did not get in a ride, I may suffer on race day.  I was able to get in a solid 1 hour ride.  It was a little weird being back on my tri bike, as the past month I had been primarily on a stationary bike.  It felt good and the hour went by fast as I alternated between cadence, gearing, and effort.

Was that the sun today?  What a miracle.  It was 42 degrees and sunny when I went out for an easy 10 miler today.  It was great.  This was my first road run since the Disney Marathon almost a month agao.  The 10 miles went by in 1:10 so I had a good pace and an even HR.  It was nice to run along my route and see the snow melting and the sidewalks again.

It was a good finish on the weekend.  I tried to keep my motivation up and remember that I amy suffer during the training, but it will pay off on race day.

Swimming on a Friday Night?

Usually I end my week at home with our typical family meal of pizza and some beer (for the adults of course).  Tonight the end of the work week happy hour was a mile swim at the NE YMCA pool.   Years ago I would have been knee deep in beers at happy hour, but now I am in the lap lanes trying to get faster and more efficient in the pool.  You can't win and Ironman in the swim, but you can suffer the rest of the day if not properly trained.  I may not be the fastest swimmer at Lake Placid, but I won't sink either.  I can swim 100 yards in 1:50-1:54.  I know I can get faster if I work at it.

I ended my work week with a good finish.

Thursday 2/3--Did a good 7 mile run at work this morning.  My plan was to swim on my way home, but Cathy has not been feeling to good so she had a Dr appointment, so I had to get right home.  I needed to be Mr Mom and cook the food, do the homework, and bath the kids.  She would not get home until 6:30pm.  I decided to move the swim to Friday and get a haircut since my grey was flowing.  I did not leave until 7:15 and returned home at 8pm, and at that point decided to get to bed early and rest for Friday's big 3 workout.

Friday 2/4--Today would be the return of the "Triple Header."  I started the day with a good 45-minute weight training session.  After that I headed to the bike and completed 24 miles in 1-hour.  Keeping my HR at a 120BPM average, while maintaining 94-110 RPM's through various levels.  After work was over I headed to the NE YMCA for my happy hour swim.

I am planning to get outside this weekend, gonna try for the 10 mile run outside if the snow and rain hold off.  Also, I plan on bringing the trainer and bike indoors.  I need to get on it more often since its been so cold out in my shed and I figure if I bring it in this will help with that.

Happy Ground Hog Day...Did I already write this entry?

I only wish they played the movie Groundhog Day for 24 hours like they do with a Christmas Story on Christmas eve.

This is the same day for me.  The weather sucks everyday.  I am getting my prep training done acording to plan, but I really want to get outside.

Last Saturday I took the day off completely.  We had a ton of things to do around the house and with the kids, so I tried to earn some daddy and hubby points.  Later in the day we went over a friends house for some adult company and beverages.  Its always good to be a "regular guy" and not the "guy who has to get up at 5am and train so I can't have a beer".

Sunday 1/30--I made it to the NE YMCA around 8am and did a 7 mile run followed by a 17 mile bike workout on the stationary bike.  I don't think the staff likes the puddles I make, but being in the fitness industry I always clean up after my self.  I hate when people don't do that in my gym, so make sure I do it in others.  The lady today even gave me a "Thanks alot" after I was done wiping down each one when I finished.

Monday 1/31--I like the Monday off day in the training program.  Its only a weight training session.

Monthly totals:
Swim: 1600 yards
Bike: 122 miles
Run: 96.11 miles
Weights: 4.5 hours
Snow Shovel: 2.8 hours--not sure how that  helps Ironaman but my HR was up.

Now that the Disney Marathon is over and I took it pretty easy in January, I need to get down to business.  Ironman Lake Placid is in full focus right in front of me.  Each decision I make from this point forward will always have that in mind.

Tuesday 2/1--Had a good 7 mile run today on the treadmill again.  Working on foot turnover and speed.  I usually get 7 miles in in 47 minutes or under.  I will try to maintain that as my baseline tempo.  On my way home from work I stopped at the NE YMCA for a 1 mile swim.  Since swimming is my limiter, I will need to get in as much of this as I can.

Wednesday 2/2--Groundhog Day!  Again weather forces me to stay inside, an ice strom today.  I completed a 40-minute weight training session followed by 1 hour plus change on the bike.  I tried to get in 24 miles on the bike and did it.