Sorry but my computer had catastrophic crash....I am waiting for a new install disk from HP to reload all original programs. I'll get a post up ASAP.
Last Weeks stats are pretty good...13:41:45 of total training time with 13 total sessions. This included a 10 mile run on March 27, 2011 were I set a NEW PR for a 10-miler...1:08:05. This included my stop for a port-o-potty, only 30 seconds but still, my GPS said 1:07:39.
Stats--13:41:45 total time, 13 sessions total
Weights--1.5 hours, 2 sessions
Swim--2.3 hours, 7,301 yards
Bike--114.5 miles, 6 hours
Run--3.93 hours, 33 miles
Wednesday, March 30, 2011
Sunday, March 20, 2011
The luck of the Irish!
I just finished week 1 of my Base 2 Block of Ironman Training. I am training with a 3 week build and 1 week recovery and testing, for a total of 4 week blocks. This current week was week 5 of the total training plan. With the completion of this week, I will have 18 weeks to go until Lake Placid, and 12 weeks until Eagleman 70.3.
I felt really good this week. Having fully recovered from the GI bug that went through my house. Monday was a nice recovery day. I only did my scheduled weight training session, and skipped the recovery swim. The pool was so crowded again I did not want to fight to get in just 20 minutes of recovery swimming. I know in a couple weeks, once baseball starts, the pool traffic will decrease.
Tuesday was perfect day to get back to a "triple header." The weather is scheduled to be perfect this week, so I got out in the morning for a good 8 mile run. After work I went right to the Y for a swim session of 2400 yards in under 45 minutes. I am trying right now to improve my technique so I have the endurance for the 2.4 mile swim. After we ate, I did a nice 18 mile recovery ride on the trainer.
Wednesday called for a 75 minute ride, or roughly 30 miles. I wa not able to get that done early in the day, before work started, so I rode at night after I helped get the kids ready for bed. I had an optional 5 mile recovery run scheduled and decided to do this near lunch time because the sun was nice and bright and we had some staff issues at work going on. I added 2 miles to the run miles because I need to cut some miles from my Saturday run this week, and I was feeling really good during this run. I was trying to hold my speed down, but was moving really good with a low HR so I just went with it.
St. Patricks Day today and it was hard to miss out on the party. Brian had called yesterday to try to see if I could meet him for spirits and watch March Madness games. I was attending a conference close to home, and he would be at a meeting not far from me. I told him I had to pass. He did a good job of not pressuring me too much. I guess this is one of the sacrifices to be an Ironman. Thursday was a really busy day on the home front, so I only had time to get in a 1600 yard swim. I was scheduled for a run as well but could not get it in, so I pushed it to Friday morning as part of a BRICK workout.
Friday would be another "triple header" workout. I started off with a good 24.5 mile ride on a stationary bike at work, maintaining the appropriate HR. I then got changed and dressed for an outside run from my office. It was schedule for 7 mile run, but I added 1 mile because of the saturday palnned decrease, so I went 8 miles. I was feeling really good and fast, keeping a 7 minute mile average. It was weird, because most of my stand alone 8 mile times have been slower. I guess the bike really loosens my legs up. I squeezed in a weight training session after lunch.
Saturday was a really busy day. I woke up extra early, 5am, to get in a 10 mile run. I should have done 14 miles, but added those 4 miles to my weekday runs, because I knew I would be short on time. I was short on time because I was taking Emma to New York City and the American Girl Doll Store. What a crazy place that was. We need to catch and early train, and I only had 80 minutes in the moring to workout, so I did a run since the Y was not open yet. I skipped the 45 minute trainer recovery workout because I was pretty wiped from the day out in NYC with Emma. It was an adventure on the train because right outsidde of NYC, they had a power outage on the NJ Transit line we were on. We had to get off and take another train, the PATH, into the city. Emma was great during it all, but it added an extra hour to our travel time into the city. I was also scheduled for a swim, but I will make that up on Sunday.
Sunday I was at the Y right at 7am and in the pool by 7:10am. I did my schedule 1.5 mile swim in 45 minutes, so it was nice. I came home and helped around the house, taking Conor to get a hair cut and do the grocery shopping. Conor, along with Batman & Superman action figures, were great helpers. I even made time to take the girls to church and feed them lunch while Cathy had to take Conor to a birthday party. At lunch, I ate 2 pieces of pizza and had a Milkey Way candy bar and a soda. I figured I had to ride 70 miles, so I would burn it up during that afternoon ride. Cathy dropped Conor at home, then she went out to take of some lady things, manicure, shopping, returns, etc. I made my way to the trainer since I was Mr. Mom. The kids were pretty good for me so I made it through the session in 2:41. The trainer is a mental challenge for me and I know it will help on lap 2 at Ironman Lake Placid.
All total I think it was a pretty good week, over 13 hours and I missed 3 recovery type sessions or I would have been over 15 hours. Next week I start a new weigh training program with a different muscle group focus to specifically help with the swim. I still think I can make it through the swim in 1:15. Broke in a new pair of Nike Pegasus 27 Running Shoes this week. In the next few weeks, I will be getting a new pair of Zoot Tri specific shoes for shorter races this season, need to get new tri-specific cycling shoes, and have my bike re-fitted at the bike shop I go to.
Weekly Total: 13 total sessions, 180 miles total, 13:10 total time
Weights: 1.5 hours
Swim: 6400 yards, 2 hours
Bike: 142.5 miles, 5.6 hours
Run: 33.4 miles, 4 hours
I felt really good this week. Having fully recovered from the GI bug that went through my house. Monday was a nice recovery day. I only did my scheduled weight training session, and skipped the recovery swim. The pool was so crowded again I did not want to fight to get in just 20 minutes of recovery swimming. I know in a couple weeks, once baseball starts, the pool traffic will decrease.
Tuesday was perfect day to get back to a "triple header." The weather is scheduled to be perfect this week, so I got out in the morning for a good 8 mile run. After work I went right to the Y for a swim session of 2400 yards in under 45 minutes. I am trying right now to improve my technique so I have the endurance for the 2.4 mile swim. After we ate, I did a nice 18 mile recovery ride on the trainer.
Wednesday called for a 75 minute ride, or roughly 30 miles. I wa not able to get that done early in the day, before work started, so I rode at night after I helped get the kids ready for bed. I had an optional 5 mile recovery run scheduled and decided to do this near lunch time because the sun was nice and bright and we had some staff issues at work going on. I added 2 miles to the run miles because I need to cut some miles from my Saturday run this week, and I was feeling really good during this run. I was trying to hold my speed down, but was moving really good with a low HR so I just went with it.
St. Patricks Day today and it was hard to miss out on the party. Brian had called yesterday to try to see if I could meet him for spirits and watch March Madness games. I was attending a conference close to home, and he would be at a meeting not far from me. I told him I had to pass. He did a good job of not pressuring me too much. I guess this is one of the sacrifices to be an Ironman. Thursday was a really busy day on the home front, so I only had time to get in a 1600 yard swim. I was scheduled for a run as well but could not get it in, so I pushed it to Friday morning as part of a BRICK workout.
Friday would be another "triple header" workout. I started off with a good 24.5 mile ride on a stationary bike at work, maintaining the appropriate HR. I then got changed and dressed for an outside run from my office. It was schedule for 7 mile run, but I added 1 mile because of the saturday palnned decrease, so I went 8 miles. I was feeling really good and fast, keeping a 7 minute mile average. It was weird, because most of my stand alone 8 mile times have been slower. I guess the bike really loosens my legs up. I squeezed in a weight training session after lunch.
Saturday was a really busy day. I woke up extra early, 5am, to get in a 10 mile run. I should have done 14 miles, but added those 4 miles to my weekday runs, because I knew I would be short on time. I was short on time because I was taking Emma to New York City and the American Girl Doll Store. What a crazy place that was. We need to catch and early train, and I only had 80 minutes in the moring to workout, so I did a run since the Y was not open yet. I skipped the 45 minute trainer recovery workout because I was pretty wiped from the day out in NYC with Emma. It was an adventure on the train because right outsidde of NYC, they had a power outage on the NJ Transit line we were on. We had to get off and take another train, the PATH, into the city. Emma was great during it all, but it added an extra hour to our travel time into the city. I was also scheduled for a swim, but I will make that up on Sunday.
Sunday I was at the Y right at 7am and in the pool by 7:10am. I did my schedule 1.5 mile swim in 45 minutes, so it was nice. I came home and helped around the house, taking Conor to get a hair cut and do the grocery shopping. Conor, along with Batman & Superman action figures, were great helpers. I even made time to take the girls to church and feed them lunch while Cathy had to take Conor to a birthday party. At lunch, I ate 2 pieces of pizza and had a Milkey Way candy bar and a soda. I figured I had to ride 70 miles, so I would burn it up during that afternoon ride. Cathy dropped Conor at home, then she went out to take of some lady things, manicure, shopping, returns, etc. I made my way to the trainer since I was Mr. Mom. The kids were pretty good for me so I made it through the session in 2:41. The trainer is a mental challenge for me and I know it will help on lap 2 at Ironman Lake Placid.
All total I think it was a pretty good week, over 13 hours and I missed 3 recovery type sessions or I would have been over 15 hours. Next week I start a new weigh training program with a different muscle group focus to specifically help with the swim. I still think I can make it through the swim in 1:15. Broke in a new pair of Nike Pegasus 27 Running Shoes this week. In the next few weeks, I will be getting a new pair of Zoot Tri specific shoes for shorter races this season, need to get new tri-specific cycling shoes, and have my bike re-fitted at the bike shop I go to.
Weekly Total: 13 total sessions, 180 miles total, 13:10 total time
Weights: 1.5 hours
Swim: 6400 yards, 2 hours
Bike: 142.5 miles, 5.6 hours
Run: 33.4 miles, 4 hours
Sunday, March 13, 2011
Crazy Week!
This was a scheduled recovery and testing week, with light workouts scheduled. As I mentioned before, there was a nasty GI bug going through my family. All five of us were down for the count at different times.
I managed to get through Monday with my weight traininng session and looked forward to an easy night watching Emma at swim class. Unfortunatly she was sent home from school because she got sick during school. So it was an easy night with no extra trip to the Y for class. I tried to stay clear of everyone, since Cathy got sick while bringing Emma home from school.
Tuesday, I did my early morning run session before work started. Before I left work at the end of the day I called Cathy to see if she needed anything on my way home. She just needed me to get home to help take care of everyone. While talking to Cathy before dinner, I felt my tummy starting to go crazy. Before going to bed, I had been bitten by the "bug."
I spent all Wednesday in bed or the bathroom. I lost over 5 lbs during the day. Not the best way to do it. Like clockwork of a 24 hour bug, I started to feel better Wednesday night.
Thursday came and feeling no effects from the "bug" I stop at the Y from my swim session after work. Later Thursday night, I rode the trainer for 26 miles in 1 hour. I felt good and really did not think the "bug" took to much away from this days workouts.
Friday I was feeling good and strong when I woke up, so before work I ran 7 miles near my work then jumped on a bike at work for 1 hour, going 24 miles. I felt pretty strong during both workouts.
Saturday morning I went for a 1800 yard swim at 7:15 am. After coming home and resting, I took the girls out for some shopping. Shopping with a 11 and 8 year old for new sheets for their beds was interesting. They suffered through my shopping for new running shoes and work shoes, so I owed them. After shopping I went for a 12 mile run in the afternoon. Not to bad, 1:29 for the 12 miles, so I was happy.
Sunday we had to disinfect all the kids toys and play area. This way they don't just keep getting the "bug." After helping with that chore and giving the kids lunch, I jumped on the bike trainer. I went for 2.5 hours and 60 miles. The time went by pretty quickly as I watched the Atlantic 10 Men's Basketball Championship, way to go Spiders of Richmond. An old high school team mate coaches Richmond so it was great seeing them win that game. Near the end the mental challenge started. To make it through the 60 miles on an indoor trainer is tough.
I thought it was a good recovery week. It seemed like I hardly did anything and I did over 9 hours.
Weekly Totals: 9 sessions, 9 hours 16 minutes
Weights: 45 minutes
Swim: 1 hour
Bike: 110 miles
Run: 25 miles
I managed to get through Monday with my weight traininng session and looked forward to an easy night watching Emma at swim class. Unfortunatly she was sent home from school because she got sick during school. So it was an easy night with no extra trip to the Y for class. I tried to stay clear of everyone, since Cathy got sick while bringing Emma home from school.
Tuesday, I did my early morning run session before work started. Before I left work at the end of the day I called Cathy to see if she needed anything on my way home. She just needed me to get home to help take care of everyone. While talking to Cathy before dinner, I felt my tummy starting to go crazy. Before going to bed, I had been bitten by the "bug."
I spent all Wednesday in bed or the bathroom. I lost over 5 lbs during the day. Not the best way to do it. Like clockwork of a 24 hour bug, I started to feel better Wednesday night.
Thursday came and feeling no effects from the "bug" I stop at the Y from my swim session after work. Later Thursday night, I rode the trainer for 26 miles in 1 hour. I felt good and really did not think the "bug" took to much away from this days workouts.
Friday I was feeling good and strong when I woke up, so before work I ran 7 miles near my work then jumped on a bike at work for 1 hour, going 24 miles. I felt pretty strong during both workouts.
Saturday morning I went for a 1800 yard swim at 7:15 am. After coming home and resting, I took the girls out for some shopping. Shopping with a 11 and 8 year old for new sheets for their beds was interesting. They suffered through my shopping for new running shoes and work shoes, so I owed them. After shopping I went for a 12 mile run in the afternoon. Not to bad, 1:29 for the 12 miles, so I was happy.
Sunday we had to disinfect all the kids toys and play area. This way they don't just keep getting the "bug." After helping with that chore and giving the kids lunch, I jumped on the bike trainer. I went for 2.5 hours and 60 miles. The time went by pretty quickly as I watched the Atlantic 10 Men's Basketball Championship, way to go Spiders of Richmond. An old high school team mate coaches Richmond so it was great seeing them win that game. Near the end the mental challenge started. To make it through the 60 miles on an indoor trainer is tough.
I thought it was a good recovery week. It seemed like I hardly did anything and I did over 9 hours.
Weekly Totals: 9 sessions, 9 hours 16 minutes
Weights: 45 minutes
Swim: 1 hour
Bike: 110 miles
Run: 25 miles
Tuesday, March 8, 2011
The bug landed
Against my best efforts the GI bug running through my family found me this afternoon. Snuck in a run this early AM, so I don't feel bad for missing my swim session today. Hope this guy doesn't stay long.
Monday, March 7, 2011
Sickness is running wild!
There is a bug running through the house right now. Kristina and conor had it saturday and Sunday. Now Emma and Cathy have it. I am doing my best to stay clear of them. Its a nasty GI bug.
Sunday, March 6, 2011
Week 21 Down towards Ironman
Just finished week 21 of my 24 week program. Next week is testing and recovery week. This week was a good week of training. I made every workout count.
Monday I only did my weight training session. I am starting to come down to the end of this current program. The next program in weight training starts after next week's recovery week.
Tuesday was a good two session day. First I started off with a 10 mile run outside just after lunch. After leaving work, I stopped at the YMCA to complete my swim session. I was pretty tired during this session. I think the later run affected my swim ability. Usually, I run much earlier in the day, so I have longer to recover. Kristina had swimmimng tonight so I took her and watched from the sideline.
Wednesday was a good triple workout day. I changed it up slightly and ran 3 miles for my first workout. After the run, I jumped on the bike for a good 75 minute trainer session. I then jumped off the bike and ran 2 miles for a brick. I finished up the day with a weight training session before I headed home. I was glad there were no activities tonight becuase I was spent.
Thursday was a big difference. I fit my 8 mile run in in the early AM. It was cold outside, under 30 degrees, but little wind so it was nice. It made for my afternoon swim much better. I seemed to get stronger as I went along. Today is Kristina's birthday, so we had a busy night.
Friday was a busy day at work, so I had to do my weight session at lunch. When I got home I rode the traininer for 75 minutes, getting in 33 miles. We are one kid down since Kristina is at my parents house at the beach, so we ventured out to Chili's for diner. I am working on good nutrition so I had a house salad, chili, and NO BEER! That was a hard meal to through.
Saturday was a good start to the weekend. I hit the Y for my swim session by 7:15 am. I finished 2200 yards in 42 minutes. Hardly olympic worthy, but I am working on it. I need to get through the swim portion of the Ironman without sinking and being healthy enough to get on a bike and run a marathon. I went home and took a break then went for a 13 mile run. I actually went for an extra .75 miles during the run, for a total of 13.75.
Sunday was the toughest mental workout so far. I was scheduled to ride the trainer, its pouring here today, for 2 hours. Yesterday I had to go pick Kristina up at my parents house as she got sick. Not so bad. Then Conor got sick last night with projectile vomitting for 4 good hours or so. It lasted from 10PM unitl about 3AM. Needless to say I was a little tired this morning. I went back to sleep this morning, and even had a nap after lunch. I got on the trainer at 1:40PM. I rode for 2:15 minutes and went 56 miles. It was pretty tough mentally because I was tired from lack of sleep. Watching Batman cartoons with Conor made the time go by, but not as fast as I would have wanted.
Totals for the week
Weights: 3 sessions, 2 hrs, 15 minutes
Swim: 3 sessions, 5,800 yards
Bike: 3 sessions, 119 miles
Run: 4 sessions, 36.75 miles
Monday I only did my weight training session. I am starting to come down to the end of this current program. The next program in weight training starts after next week's recovery week.
Tuesday was a good two session day. First I started off with a 10 mile run outside just after lunch. After leaving work, I stopped at the YMCA to complete my swim session. I was pretty tired during this session. I think the later run affected my swim ability. Usually, I run much earlier in the day, so I have longer to recover. Kristina had swimmimng tonight so I took her and watched from the sideline.
Wednesday was a good triple workout day. I changed it up slightly and ran 3 miles for my first workout. After the run, I jumped on the bike for a good 75 minute trainer session. I then jumped off the bike and ran 2 miles for a brick. I finished up the day with a weight training session before I headed home. I was glad there were no activities tonight becuase I was spent.
Thursday was a big difference. I fit my 8 mile run in in the early AM. It was cold outside, under 30 degrees, but little wind so it was nice. It made for my afternoon swim much better. I seemed to get stronger as I went along. Today is Kristina's birthday, so we had a busy night.
Friday was a busy day at work, so I had to do my weight session at lunch. When I got home I rode the traininer for 75 minutes, getting in 33 miles. We are one kid down since Kristina is at my parents house at the beach, so we ventured out to Chili's for diner. I am working on good nutrition so I had a house salad, chili, and NO BEER! That was a hard meal to through.
Saturday was a good start to the weekend. I hit the Y for my swim session by 7:15 am. I finished 2200 yards in 42 minutes. Hardly olympic worthy, but I am working on it. I need to get through the swim portion of the Ironman without sinking and being healthy enough to get on a bike and run a marathon. I went home and took a break then went for a 13 mile run. I actually went for an extra .75 miles during the run, for a total of 13.75.
Sunday was the toughest mental workout so far. I was scheduled to ride the trainer, its pouring here today, for 2 hours. Yesterday I had to go pick Kristina up at my parents house as she got sick. Not so bad. Then Conor got sick last night with projectile vomitting for 4 good hours or so. It lasted from 10PM unitl about 3AM. Needless to say I was a little tired this morning. I went back to sleep this morning, and even had a nap after lunch. I got on the trainer at 1:40PM. I rode for 2:15 minutes and went 56 miles. It was pretty tough mentally because I was tired from lack of sleep. Watching Batman cartoons with Conor made the time go by, but not as fast as I would have wanted.
Totals for the week
Weights: 3 sessions, 2 hrs, 15 minutes
Swim: 3 sessions, 5,800 yards
Bike: 3 sessions, 119 miles
Run: 4 sessions, 36.75 miles
Thursday, March 3, 2011
Happy Birthday & February Stats
Today just a quick note about my inspiration. My daughter Kristina turns 11 today. The doctors originally told us she would not make it through birth, now she is 11. Man how time has flown by.
She had a great day today. She went to school on the bus as usual and then I brought her class some Dunkin Donuts Munchkins because she loves them and they are easy for the kids to eat. Kristina attends a school for special needs children, so some of them have difficulty eating larger items. After school Kristina came home to a nice suprise, pizza with her Mommom and Pop. After pizza, Kristina had some ice cream cake then opened her presents. She is now spending the next three days at Mommom and Pops down at the beach in Cape May Court House. She loves that, three days to do whatever she wants and get spoiled to death.
Now on to the February wrap us and stats:
Swim--16600 yards, 5.5 hours
Bike--332.89 miles, 16.5 hours
Run--93.10 miles, 11 hours
Strength--6.5 hours
Getting moving with the Prep Phase and Base I Phase of the Training Program. I already have logged my longest trainer rides to date as well as my most seesions in a week, and I am just getting started. So far I am feeling pretty good so far.
She had a great day today. She went to school on the bus as usual and then I brought her class some Dunkin Donuts Munchkins because she loves them and they are easy for the kids to eat. Kristina attends a school for special needs children, so some of them have difficulty eating larger items. After school Kristina came home to a nice suprise, pizza with her Mommom and Pop. After pizza, Kristina had some ice cream cake then opened her presents. She is now spending the next three days at Mommom and Pops down at the beach in Cape May Court House. She loves that, three days to do whatever she wants and get spoiled to death.
 |
| Kristina and Emma |
Swim--16600 yards, 5.5 hours
Bike--332.89 miles, 16.5 hours
Run--93.10 miles, 11 hours
Strength--6.5 hours
Getting moving with the Prep Phase and Base I Phase of the Training Program. I already have logged my longest trainer rides to date as well as my most seesions in a week, and I am just getting started. So far I am feeling pretty good so far.
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