Ironman CDA

On Sunday, June 21st I completed a major milestone in my triathlon journey. I went out to Idaho and completed Ironman Coeur D'Alene. The experience was outstanding and I am still high on the experience and shocked at how challenging it was. Now, almost two weeks after the event, I am still so blown away I don't really know where to go next with this triathlon thing. You know I started this thing over two years ago and I remember thinking how crazy I was to attempt a half ironman. Now that I have finished the grand finally, I realize this is just a stepping stone as well and I can't begin to assess where I stand today or where I will go tomorrow.

My wife and I headed to Coeur D'Alene on the Wednesday before the race and took several days to get settled. We stayed at the Coeur D'Alene Best Western Inn and the accomodations were excellent. I got settled into the new surroundings but did my best to take advantage of the time shift so it would be easier to wake early on race day. For several of the days leading up to the race I was easily awake at 5:30 AM and thank god the hotel had a nice FREE breakfast which gave me something to do with my early morning time. Leading up to race day, I enjoyed my time checking out the town, eating some good food, and take in the whole Ironman experience. There was plenty to do like last minute training, picking up my bike from tribike transport, shopping in the Ironman village, surveying the course, testing out the swim course, bag prep, etc. I have to say the nerves and excitement leading up to the race were calmed by all the activity (somewhat), however I was nervous and my respect for the distance grew as the week passed by.

On race day, I arrived at the site at about 5:00 AM. There was a buzz in the air and chill as well! It was cold, probably in the low 60s and a bit windy. The lake was choppy and I was happy I swam in the chop two days prior. I got marked, checked out my bike, walked the transition area, and chilled out in the tent as I put on my wet suit. My pal Griff and I headed to the lake a bit early to make sure we had a decent spot to start from. The swim start area didn't seem too big and I was concerned that it would be very crowded when 2200 others packed in down there. I was right. I was able to do a little swim warm up, after I had two minor disasters: First, my wetsuit zipper broke and then, my goggle strap broke. Thankfully, Griff was able to get the suit zipped up and I was able to adjust the remaining strap to hold the goggles on my head. After the quick warm up I stood on the shore and took a moment to think about all the work I had done to get here. I remember thinking one major thought: "ENJOY YOURSELF". The gun went off and I was off and swimming.

The swim was choppy and very crowded. The first half of the loop was packed and I just did my best to stay relaxed and make progress. After the second turn point I caught some open water and cruised in with a little help from the wind! I made my first turn at 40 minutes. I crossed the timing mat, jumped back in the water, and felt good to be back at a second loop. I swam steady, but drafted a guy for a good part of the way. Unfortunately, I think he was moving a bit slower than I had to, but I figured I needed to take it easy and save energy for the day ahead. I came in the second loop at 45 minutes. Total swim time was 1:25:12.

T1 was interesting. For my first Ironman, I was not sure what to expect. I ran in, got the wetsuit stripped, picked up my bag quickly and made my way into the tent. I changed, took a piss, got some sunscreen and made my way to my bike. I have to say I thought I made decent progress through the transition, but my coach, Max, later asked if I stopped to make a sandwich because it took my 9:32 to transition. After thinking back on the whole experience I have no idea why it took me so long to get through that transition.

The bike went very smoothly. I kept my HR average at 139 for the entire ride and did my best to keep a comfortable cadence and use my gears on the hilly sections. After the first loop, I checked my average HR and it was 143 (just above my target) so I took it a bit easier on the second loop. I did a great job with my nutrition plan by eating a Gu every 20 minutes and a salt tab every hour. I used my aero bottle and never really had to tap into my reserves on the back of my seat. I think the only negative things on the bike was that I stopped to piss about 8 times and I fell off the bike trying to pick up my special needs bag. I have no idea why I didn't just pull over to restock. As for the removal of fluids, I couldn't find a good coasting hill and I was stuck riding with a large group of people for most of the ride. It just didn't seem feasible to piss on the go. I regret this because I spent a lot of time in the portajohns. Overall I was on the bike for 6:39:49.

The run was a different story. I transitioned out of T2 in 5:43. I took off my arm warmers and felt warm and really good at first. However, the weather took a turn for the worst and by mile 13 it was raining a cold drizzle! I was missing the arm warmers and things took a negative turn in my head. When I started on the run, I tried to diligently check my pace at every mile. I was trying to keep my HR below 145 and I succeded in doing so at about a 9:30 pace. Unfotunately, by mile 10 I was not able to eat another gel and I started to feel sick and asthmatic. My stomach felt a bit bloated, but just didn't want any food. I switched to cola and water and tried to plug along, but my pace slowed quite a bit and I stopped keeping track of the splits. I hd a hard time eating, breathing, and mentally I was shot and knew I would keep going, but lost the desire to do so at any given pace or intensity. From that point forward I kept my HR in the high 130s and stopped to walk through each transition area. One other thing that really bothered me on the run was how many times I had to piss as well. I must have spent 30 minutes in the portajohn. One thing I will always remember about this ironman was the run from about mile 18 -26. These were the hardest miles I have every experienced on flat terrain. It was cold, the course seemed to go on forever and the end was never in sight. I just kept moving forward and I thought a lot about all the work I put in to get me there. I wondered if it was worth it. I prayed a lot. I thought about my friends and family who were watching my progress at home on the www. I thought about my poor wife and my brother in law who were sitting at the end waiting for me to get to the finish line. I have to say I think all of these things got me through this. I thought about my friend Griff who was there competing for the second time. He was out there way ahead of me and I wondered how he found the motivation without his wife waiting at the end. I have to say I don't know if I would have finished if I were out there alone!

When I got to mile 24 I decided it was time to get moving at faster than a walkers pace! I met a guy out there who was sick on the side of the road. I gave him one of my fuel belt water bottles so he could rinse his mouth out. When he thanked me and handed it back, he started running again. I thought to myself: "if he can run after vomiting, you better get your ass moving and run to the finish strong". I got moving and I was amazed that I felt pretty good doing it. When I turned a corner in the neighborhood, someone yelled out to tell me I was only 2 turns away from the home stretch. He said: "two more turns and you will see the finish line". That second turn was one of the happiest moments in my day! I saw that finish and I had a new found power in my legs and I knew I was going to make it. The emotions carried me across the finish at a 4:55:41 and the next thing I knew a very nice volunteer grabbed my arms, placed a medal over my neck and literally walked with me all the way to the picture spot. She asked me if I was alone and when I told her my wife was here, she called her in to join me for the photo. That was the best part of the day! My wife stuck by me through this crazy adventure and she helped me out so much along the way! I was so happy to have that picture taken with her! I can't wait to see that picture! I can't believe I am now an Ironman finisher!

Here are all the data from the race:

SWIM	BIKE	RUN	OVERALL	RANK	DIV.POS.
1:25:12	6:39:49	4:55:41	13:15:48	1235	172

LEG	DISTANCE	PACE	RANK	DIV.POS.
SWIM SPLIT 1: 1.2 mi	1.2 mi (40:01)	2:06/100m
SWIM SPLIT 2: 2.4 mi	1.2 mi (45:11)	2:22/100m
TOTAL SWIM: 2.4 mi	2.4 mi (1:25:12)	2:14/100m	1359	177
BIKE SPLIT 1: 34 mi	34 mi. (1:55:21)	17.69 mph
BIKE SPLIT 2: 90 mi	56 mi. (3:21:20)	16.69 mph
BIKE SPLIT 3: 112 mi	22 mi. (1:23:08)	15.88 mph
TOTAL BIKE: 112 mi	112 mi. (6:39:49)	16.81 mph	1344	180
RUN SPLIT 1: 7.47 mi	7.47 mi (1:13:42)	9:51/mi
RUN SPLIT 2: 21.75 mi	14.28 mi (2:33:32)	10:45/mi
RUN SPLIT 3: 26.2 mi	4.25 mi (1:08:27)	16:06/mi
TOTAL RUN	26.2 mi. (4:55:41)	11:17/mile	1235	172
TRANSITION				TIME
T1: SWIM-TO-BIKE				9:32
T2: BIKE-TO-RUN				5:34

052509 - Brick

Memorial Day weekend went by fast and I felt like I did a lot of working out so I was not excited to do this brick.  I spent the day with the wife and checked out the new Star Trek movie before the workout.  In the late afternoon a big storm was brewing so I decided to put coach troy on for a little aerobic base workout.  I rode on the trainer for an hour and kept my HR in the high 130s to low 140s.  I then went outside for two loops around the reservoir in 30 minutes.  The legs opened up quickly and I felt fast on my feet.  After the workout I couldn't remember how just two hours earlier I was dreading it.  I guess if you just follow the plan, the exercise has a way of clearing the head of all the negative thoughts you are having about the exercise.  

052409 - Brick

This morning I got up at 6 AM and headed to Rock Creek Park for a brick.  I did the hilly loop 4 times and then went out to the end of Beach Drive.  I covered about 40 miles in 2 hours and 15 minutes and my average HR was around 143.  I then transitioned to the run and ran the hilly loop in 35 minutes.  I covered about 3.5 miles and my average HR was 146.  I felt really good to be out there early and now I am ready for a round of golf (Tee time is at 1:00).  

052309 - Brick

On Saturday morning I woke up early and headed out to Haynes Point for a ride.  My average HR was in the low 140s and I felt pretty sore in the legs.  I got home and took an hour off and then went for a 90 minute run.  I ran to Lincoln Park, around the National Mall and up 23rd street.  I felt pretty good on the run and tried to keep my HR in the upper 140s and lo 150s.  The weather was pretty warm (around mid 80s) and I was glad to start running in some heat.

052209 - brick

Yesterday I completed a brick after work.  I got out of work a little early and headed down to Haynes point for a 1 hour bike and a 45 minute run.  The legs were tired and sore.  I knocked down the bike with an average HR of 146 and I moved pretty quickly on the run with an average HR of 159.  I can't believe I am inside 1 month away from Ironman CDA.  I am feeling pretty tired and looking forward to the taper!

051209 - Bike

Went to Haynes Point for a 90 minute ride this evening.  I actually took my bike to work this morning so I could head out right after work.  I got out of work around 5:45 and got down to the point by 5:55.  I was happy to avoid the trip home before the workout.  This got me finished at around 7:30.  I kept a high cadence, my average HR was around 140 and my pace was around 18 MPH.  Another excellent weather day!

051109 - Swim, lift, bike, run

Yesterday I hit the pool in the morning for a 45 minute swim.  After work I hit the weights again and I have to say it was tough after two weeks away.  The legs were tired, but I got through it.  I rode on the bike for 15 minutes and kept a high cadence (90+).  I then went outside for a nice run with an average HR of around 145.  The weather was awesome! 

050909 - Kinetic Half Race Report

Raced in the Kinetic Half yesterday.  I was excited to do the first tri of the year and I was anxious to see how my training was going to pay off.  The race was in Lake Anna State Park in Virginia and the weather was perfect.  I got to the site around 6 AM and I was stressed out because I had a few problems finding the location.  I settled down, checked in, and quickly set up in transition.  I was able to get a light run in for a warm up and then I put on the wetsuit for the swim.  I only had about 15 minutes to get wet and warm up in the water, but I got a light swim in.  Right before the race started, I was still pretty nervy and I remember thinking that for future races I need to commit to a pre-race routine that involves an earlier arrival.

The race started and I was in the first wave.  I got in the water in the back of the pack and I really wish I hadn't.  I was bumping into people the entire start and it took me a long time to find a rhythm.  I didn't find any open water until the second turn buoy.  I made it to shore in about 17 minutes and had to run to the start for lap two.  I felt a lot better on the second lap and settled into a better rhythm.  I got out of the water in just under 37 minutes.  I ran out of the water and took a bit of time in T1 (2:26).  I jumped on the bike and got off to a rough start.  I looked down at my HR monitor and I had no heart rate data.  I looked down at my bike computer and I had no data there either.  I stopped quickly and tried to adjust the speed and cadence sensor.  It didn't fix anything.  I reset my watch and thankfully saw my HR at 155.  I decided I was going to just go and focus on my HR and off I went.  I was happy to see that the course was marked at every 5 miles.  When I hit mile 5, I looked down at my watch and saw that it took me 15 minutes.  I knew that the pace I was at was good.  For the rest of the ride, I kept checking off 5 mile segments and I continued to keep my HR in the 150-155 range.  My HR would spike on hills, but the rollers never went up forever.  I found myself getting out of the saddle and powering over the hills.  I finished the ride at 2:49:52.  

I transitioned at T2 in 1:41 and headed out for the run.  The run felt like it was constantly uphill and there was a lot of hot sun beaming down.  I was slow to start, hitting mile 1 at around 9 minutes, but I started to focus on 8 minute intervals and I hit each mile marker at around 8:30.  I loosened up after about 2 miles and I just kept focusing on each mile.  My HR was up in the low 160s for a lot of the run and I was worried because I was trying to keep it in the 155 range.  I couldn't!  I just kept going and finished the 3 loops in 1:46:39.

Overall, I completed the race in 5:16:54.  This was almost 45 minutes better than Timberman and I was ecstatic!  I felt really good at the finish and really ran hard for the last mile.  I had stuff left in the tank and I think I may have gone a little bit easy on the run.  However, the race was a great preparation for Ironman CDA because I dialed in my bike pacing and nutrition.  I stuck to the instructions of 1 gel every 20 minutes with 4-6 oz of water.  I also had about 1 salt tablet per hour and took in two at the second bike hour.  It was great to see that I could put out this effort and get this result.  Despite the early morning, I was really happy to race and can't wait for the next one!  It was also great to see my pal Griff get a PR with 4:57!  

040509 - Bike

Rode the espresso bike for 45 minutes and tried to do a hilly course.  I kept my HR up in the 140s for the entire ride.  I did have several downhills where I spun at over 100 RPMs for 60 seconds or more.  I also had a few hard climbs where I had to get out of the saddle.  Felt really good after the workout and I am looking forward to the race this weekend!

040409 - Run

On Monday I went to the gym after work and did a 45 minute run.  I warmed up a bit and then followed Max's instructions:  5 X 90 second intervals at threshold.  I have to say this was the first time I did a workout like this.  I cranked the treadmill up to around a 6 min mile pace and ran like hell for 90 seconds.  Then I ran at an easy pace for 3 minutes and repeated.  It felt good to get the legs moving fast!  I got my HR up in the high 170s on each interval.

050309 - Swim

Hit the pool on Sunday for a 45 minute swim.  I warmed up and then went for 30 minutes straight at a moderate pace.  I covered just over a mile in 30 minutes and felt good to get a long swim in.  I then cooled down and called it a day.

050209 - Brick

This morning I did a brick.  I rode the bike in Rock Creek Park and spent 105 minutes out there in the light rain.  I transitioned to the run and ran strong for 30 minutes over some hilly terrain.  I felt really good in this workout.  Took a gel every 20 minutes and kept my HR average in the upper 140s.  Also felt really good to go out and ride with a higher cadence.  Lately I have done a lot of rides in harder gears to work on leg strength.  Today I just focused on a cadence around 90 rpms.

050109 - Swim Bike

Today was an everything day.  I woke up this morning and was too tired to head to the pool so I decided to do everything after work.  I rode the virtual reality bike in the gym and did a 45 minute ride on a very hilly course.  The course had a 5 mile climb in it and I had my HR up in the 160s for most of the ride.  I transitioned to the treadmill and ran for 25 minutes and then ran home.  In total, the run was 45 minutes and my HR was around 150-155 the entire time.  I took some time to refuel and drink some water and then I headed to the pool.  I swam for 45 minutes and felt good to get a long swim in.

043009 - Run

Went for a 60 minute run after work. Headed down to the National Mall and ran to Lincoln Park and back. The legs were really tired after lifting, but I kept my HR in the mid 140s and loosened up quick. It was a nice cool day and I was happy it wasn't 90 degrees like the day before. As I was running I felt like I have been spending a ton of time on the bike lately. I remember how last year I did a lot more runs, but when I got to Timberman I was hurting on the run. I hope all the bike work pays off and keeps my legs fresh when I switch over to the run. I am really looking forward to the kinetic half for a good test!

042909 - Blogging Issues Again

Last week I didn't get to record my progress, but I did get in all but 1 workout (missed a swim).  I had a really good weekend workout on the bike and found some hills to work in the big chain ring.  I think the experience in CT showed me what my legs should feel like at the end of a workout.  I felt better on the weekend after a really rough week (allergies and recovery from the CT bike weekend).

Today I got my swim done in the morning and my lift, bike, run in the evening.  On the swim I went consistently for 45 minutes and felt really good and relaxed.  After work, I hit the weights hard and felt wobbly on the bike and run.  looking forward to racing soon!

041809 - 041909 Long Bike Rides

Last weekend I went to CT to ride with Griff.  I have to say it is only now that I recovered enough to write about it.  I arrived on Friday afternoon and felt a little crappy because of allergies.  I took a Claritin and found out the next day that that was a bad idea.  I think I pissed every 90 minutes on Friday.  

We woke up on Saturday and headed out around 9:30 for a 108 mile ride.  Unfortunately, we only completed 70 because I felt really bad and was not used to the hills.  We chatted with Max that evening and he asked a few very good questions.  He explained that I should have had a lot more to eat on Friday and the Claritin was a really bad idea.  I may have been dehydrated, but aside from all of that, I think the hills really hit me hard.  I was not used to riding on terrain like that and I learned a really good lesson about the importance of nutrition and hydration.  My HR average for day 1 was in the low 160s.  

Because we did not finish the full ride, we decided to head out on Sunday morning.  I had a better dinner and felt much better in the morning.  We headed out on similar terrain and knocked out 5o miles in just over 3 hours.  I tried to focus a bit more on my pace (rather than trying to keep up with Griff) and I took a gel every 20 minutes (rather than every 30 minutes on Saturday) .  I felt much better and my average HR was 141.  After a big burrito i was able to drive back home to DC.

I have to say I really was happy to get this experience under the belt.  I always chat with Griff about the crazy rides he is doing, but now I have a new found respect!  I also realized why I need to make some slight changes to my training to get in better quality rides.

Week of 041209 - Mixup

I didn't get to blog this past week, but I did get in some good work.  Sunday I got in a brick (2 hour ride and a 30 minute run) and a 45 minute swim.  On Monday I did a 60 minute ride after work and on Wednesday I did the typical 45 minute swim in the morning and lift, bike, run in the afternoon.  On Thursday I had a 90 minute bike on haynes point and on Friday I missed a day to commute up to CT for the training weekend.  Overall, I felt really good and looked forward to the weekend.

041109 - Brick

This morning I did a brick.  I rode the trainer for 30 minutes and then headed out to Rock Creek Park for a 90 minute run.  It was freaking pouring rain and cold!  I kept my HR above 150 and I think my average was round 150 for the entire brick.  The legs were tired, but I managed to get through the run.

041009 - Swim and Brick

On Friday I went to the pool before work and swam around 2300 yards.  I decided to just swim straight through and it felt good to get in a rhythm.  After work I took the bike out to Rock Creek Park and tried to do the little hilly loop.  I rode for 45 minutes and kept the HR below 140.  After the ride, I went out for a 45 minute run around the catholic/golf course/reservoir.  I ran at a pretty good pace and kept my HR in the upper 150s.  Felt really tired in the legs!

040909 - Bike

After work I went down to Haynes Point for a 90 minute bike.  Getting down there was a pain in the ass with all the traffic downtown.  I think the cherry blossom viewers really plug up the traffic.  I rode in pretty windy conditions for about 75 minutes around the point.  I kept it in the big chain ring and tried to keep my HR below 150.  Felt really tired in the legs and I am having some issued in the right knee.

040809 - Swim, Lift, Bike, Run

On Wednesday I hit the pool in the early AM and swam around 2300 yards.  After work I went to the trinity gym to lift, bike and run.  I am still squatting with 65 on each side and using 45lbs for step ups.  After that I did my lunges with a 50 lb dumbbell over my head.  I felt pretty tired in the legs, but loosened up after the bike.  I ran for 30 minutes with my HR around 148.

040609 - Brick

On Monday I did a brick.  I rode the bike for 60 minutes after work and ran for 30 minutes.  I stayed inside on the trainer and kept my HR aerobic.  Ran in the same HR zone and felt pretty worn out from the day before.

040509 - Swim

Made up my friday swim today.  I felt pretty good after the race so I went to the gym this afternoon and put in 45 minutes.  I didn't count laps, but I just swam straight for 45.  

040509 - Cherry Blossom 10 Miler

Checked off another PR this morning.  I ran in the Cherry Blossom 10 Mile Road Race and the day could not have been better.  The weather was around the mid 40s and warmed up as the race went on.  I got to the race around 7:20 and did some light running and stretching to get prepped.  I needed to wait to get in my corral because I was too late to be let in.  Fortunately, after the first wave went off, they let the red wave move up and I was able to get into the back of that wave.  My start felt good, but it was really crowded and hard to move forward.  I carefully moved my way up in the pack and really put the bobbing and weaving skills to work.  My HR was tracking around 160 for the first 1-2 miles.  I missed the first two mile markers so I had no idea what my pace was.  I made a decision to just watch my HR and forget about pace.  I moved my HR up in the high 160s and kept it between that and 173 for the rest of the race.  My average HR ended up being 169 and I finished just under 1:12.  I was really happy with the way I felt and I definitely ran hard for the entire run.  I was not sure how I would do with my HR that high for over an hour, but I learned that I was able to sustain it.  I got a bit tired toward the end, but once I hit the 8 mile marker I really pushed it for the last two.  I think I ran the last mile at just over 6 minutes.

040409 - Another Brick

Did another brick this morning.  Woke up at 7 AM and jumped on the trainer for 30 minutes of aerobic work.  I then went outside and ran to the Rock Creek Police Station.  Overall I spent 90 minutes running and my HR on the run tracked between 149 and 155.  My Average HR for the brick was 153.  Felt good and I am looking forward to see how I do tomorrow on tired legs.

040309 - Brick

Did an early morning brick yesterday.  I jumped on the trainer at around 7 AM and rode for 45 minutes.  Tried to do a variety of intervals (low gear/high gear work) and keep the HR up in the high 140s and low 150s.  I then transitioned outside for a run in the rain.  I covered around 6 miles in 45 minutes and kept my HR in the low 160s for much of the run.  The legs were tired, but I had a good workout.  Was glad to get it over because the parents were showing up in the evening.  Had to move the swim to the weekend so i am planning to do that on Sunday after the Cherry Blossom 10 miler!

040209 - Bike

Spent 90 minutes on the bike Thursday after work.  Went outside (finally) and rode down on Haynes Point.  I felt pretty good.  Kept the HR in the low 140s and tried to keep the cadence around 90 RPMs.  It was fun watching the guys from the Thursday night fast laps group fly past me at around 30 MPH.  I swear I can't imagine riding in a pack like that.  I was just about to get to the corner and I was moving at around 20 MPH when all of a sudden I heard someone yell: "On your left" and they flew right past me!  Those guys are machines!

040109 - Lift, Bike, Run

I am really happy that the work gym was redone!  They now have all new equipment and a nice smith machine.  I got my lifting done in around 35 minutes and biked home from work in the rain.  I then went out for a two loop run around the reservoir.  The lifting was very difficult today for some reason.  I think I saw some spots while doing squats.  When I got home and started the run, my legs felt wobbly and achy.  I kept my HR around 148 during the run and ran for 30 minutes.  I was happy it was over, and felt that I got some good work in.  I am really feeling weak in the legs.  I think I didn't eat very well today and maybe that has something to do with it.  

040109 - Swim

Hit the pool this morning for a 45 minute swim.  I covered 2500 yards and swam steady the entire time.  I wanted to swim without breaks and it made the time go a bit quicker.  Felt really good and focused on my stroke rather than speed.  However, I did spend some time trying to make sure to turn over quicker and get the HR up.  It was good to get this in the bag in the early AM before work.

032809 - Swim

On Sunday I made up for my missed Friday swim.  I swam for 45 minutes and got lost in the laps.  Not sure how much I covered. 

032909 - Run

Ran on Sunday for 45 minutes.  I did the reservoir loop 3 times and and kept the pace pretty easy.  My wife wanted to run with me so we went out together for an easy jog.  My average HR was only 128 and my max HR was 138.  I felt very tired on this run, but it felt good to get out for a recovery run.

032809 - Brick

I had a long brick today.  I rode the trainer for 90 minutes and moved outside for a 30 minute run.  I spent 75 minutes doing the Spinnervals Aero Base Builder workout and spent 15 minutes spinning at a high cadence.  My average HR on the bike was around 148.  After the transition, I kicked the effort up and ran two loops around the reservoir in 30 minutes.  My HR stayed right around 162 for the run.  I felt much better today and I think I am recovering well from the marathon.  Looking forward to an aerobic run tomorrow and that swim I missed yesterday.  I also plan to hit the hot tub after the swim to relax the legs a bit!

032709 - Brick

On Friday I missed my morning swim and went home after work for a brick.  I biked for 30 minutes and ran for 45.  On the bike, my HR stayed around 137 and on the run it stayed around 155 - 160.  I felt better than Thursday, but I needed to slow down the pace toward the end of the run because I was really feeling sore in the legs.  I covered the catholic - reservoir loop in just under 45 minutes.  I am planning to get the swim in on Sunday because I couldn't get it in today!

032609 - Bike

On Thursday I spent 90 minutes on the trainer.  The weather is still pretty crappy so I was stuck inside.  I kept my HR around 135 and my cadence in the upper 80s.  I was still feeling a bit tired so I tried to keep my effort in the recovery zone.

032509 - lift, bike, run

Hit the gym after work to lift, bike and run.  The lifting was a little rough, but I got through it in 40 minutes.  I then jumped on the bike for 15 and the treadmill for 15.  I was supposed to get 30 minutes on the run, but I needed to meet the wife and I ran out of time.  I kept my HR really low on the run (around 138).  It felt good to be running again and I was disappointed I had to cut it short.

032509 - Swim

Hit the pool this morning and covered 2100 yards in 45 minutes.  I was psyched to wake up easily and I was at the pool at 6 AM.  I didn't work as hard as a few weeks ago, but I did put a good effort in.  I think my body is still tired considering I crashed at 9:30 last night.  Swam 4 x 500s and with a 100 yard cool down lap.

032309 - Bike

On Monday I hit the bike again for a 45 minute spin.  I rode during my lunch break and kept the cadence in the upper 80s and the HR in the high 130s.  I felt quite a bit better and noticed that my recovery was quicker than expected.  Easing back into it, but ready for a rest day!

032209 - Bike

On Sunday I was pretty surprised I could do a ride because Saturday afternoon was a bit rough!  After the marathon I sprawled out on the couch and watched some March Madness!  There I was back on the bike Sunday afternoon.  I rode for 45 minutes and kept the HR well below 140.  It actually felt good to loosen the legs up and I was happy to get the active recovery work in.  

032109 - National Marathon Race Report

On Saturday I completed a major milestone.  The DC National Marathon kicked off at 7 AM and it was a brisk 35 degrees and sunny.  I got to the venue about 45 minutes early, hit the portajohn and took a light jog back to my car to warm up and drop off my warm clothing.  I got in line around 5 minutes before the start of the race and placed myself in the 7 minute to 7:40 area.  The gun went off and I was quickly off and running.  I loaded my fuel belt with GU and water and I honestly couldn't believe I was about to run a marathon.  Just 2 years ago I told people I would never attempt such a crazy feat and there I was, tackling a major milestone in my Ironman training!

I felt really good and well rested.  Prior to heading to the start, I ate a nice yogurt, cottage cheese, and strawberry breakfast.  I made sure to drink plenty of water and stretch out good.  I passed mile 1 at 8:15.  I heard someone mention the time and say: "let's pick up the pace".  I followed that someone and his buddy for the next 4-5 miles.  As I ticked off miles, I looked at my watch, quickly calculated my progress and determined when I would hit the next 8 minute mark.  You see I started this run with a goal of running at an 8 minute pace, but I noticed as time went on that I kept checking miles off at 7:30, 7:45, 7:50, 7:30 etc...

When I hit mile 13.1 I looked down at my watch and noticed that I was well ahead of my plan (1hr 40min)!  I thought to myself..."can I keep this pace up through the entire race".  My HR tracked steady in the 158 - 160 zone and I tried really hard to keep my HR under 160!  However, the next thing I knew I was at mile 20 and I was still running sub 8 minutes miles.  I felt good so I decided to keep up the pace.   I thought long and hard about going a little faster, but decided to wait until mile 24 to make that decision.  When I hit mile 24 I felt good.  I picked up the pace and ran around a 7 minute mile.  I started to feel some pain in my legs and a little cramping started to settle in.  I kept telling myself...You are strong and you are trained for this...Keep going.  I ran hard for the last mile and on a few occasions felt like my legs were going to cramp up and stop me in my tracks.  Thankfully it didn't happen and I crossed the finish line at 3:22 on the nose!  

I was very happy with this and very surprised at the accomplishment.  Never in my wildest dreams did I think I was capable of such a time.  I know that the training Max put me through and the sound nutrition advice was what got me there.  The prescription was one Gel every 20 minutes and 4-5 oz of water.  I enjoyed a number of vanilla bean, chocolate, and tri berry gels!  I am very much looking forward to the next race!  There is nothing like racing!

Thanks to Griff and Max for the motivation and encouragement in getting me here!

031909 - Run

On Thursday I had a last tune up run before the marathon.  I had plans to hang out with friends at Mister Days to watch the beginning of the NCAA tournament (an annual tradition) so I took the day off from work.  I ran in the morning and tried to take it very easy, but added two 1-2 minute pick ups to get my HR up over 155.  My average HR for was 144.  I felt really good and headed to the bar to watch the b-ball.  I did have a few beers, but took it easy to make sure I didn't overdo it.  I also tried to alternate in glasses of water to stay well hydrated.  Had a great time and felt relaxed and ready for the marathon.  I also took it very easy on Friday and made sure to have my traditional pre-race pasta and fish for dinner!  Enjoyed one helluva lobster fettucini dish at Maggiano's!

031809 - Brick

On Wednesday I went home after work and completed an easy brick.  I was in my marathon taper week, so all I had to do was a 30 minute bike and a 30 minute run.  I kept my HR average at 138 on the bike and 139 on the run.

031609 - Bike

Completed a 45 minute ride this morning before work.  I kept my HR average to 140 and my cadence average at 90 RPMs.  I shifted a lot during the workout to vary the stress on the legs.  I tried to do a number of 1 minutes intervals in hard vs. easy gears to keep it interesting.  I averaged about 18 mph.

031509 - Run

On Sunday morning I went for a long run in the AM.  I headed out around 8 AM and went from my house to the Rock Creek Police Station and back.  My HR stayed around 145 and I tried to take it easy.  Covered around 10.5 miles in 90 minutes.

031409 - Brick

On Saturday I had a brick.  I rode the bike on the trainer and did 90 minutes of the tough love video.  My HR stayed in the upper 150s during the bike.  After the bike ride, I went outside for 2 loops around the reservoir loop in 30 minutes.  My HR stayed in the lower 160s and I covered a little over 4 miles on the run.  I felt really good putting in my last hard workout before the marathon.  I am really looking forward to next Saturday.

031309 - Swim

Hit the pool after work and covered 2500 yards in 45 minutes.  Kept the HR up in the 150s.

031309 - Brick

With a flat tire at home, I decided to do my brick at the work gym.  I went during lunch and successfully completed a bike ride without a flat!  I rode the bike for 30 minutes and ran for 45 on the treadmill.  The gym has a new bike that has a screen and you actually steer the bike along a path.  It actually feels like you are riding outside and keeps me well entertained (trying to pass other riders on the screen).  It also has hills and you can change gears which makes it feel more like a real ride.  My average HR was 150 and my max HR climbed up in the high 170s when during the run.  I covered a little more than 5 miles while running.

031209 - Bike

So I went home on Thursday with a plan on how to fix my flat.  I had a hole in the rim tape and I learned that the tire was popping right at the same spot where the whole was.  The solution was to patch the hole with some electrical tape (temporarily).  Unfortunately it did not work!  I got home and fixed the tire.  I put the bike on the trainer (it was cold outside) and started doing the spinnervals aerobic base video.  35 minutes into the video my tire went flat.  I quickly pulled the bike off the trainer, placed the junker bike on it and finished the workout.  I have to say this was a tough week to get my workouts in!

031109 - Everything

On Wednesday I couldn't get my ass out of bed in the morning so I had to Lift, Bike, Run and Swim after work.  I lifted at work, biked home, ran the reservoir loop and finished at the gym, swam for 45 minutes and then ran 5 minutes home.  I felt pretty good throughout the workout.  I am still doing squats with 65 lbs on each side of the smith machine.  I am doing step ups with 45s and I am doing my lunges with a 50lb dumb bell over my head.  While lifting my HR hit 177 and I had an average of 129. The legs were a bit tight when I got on the bike and the light spin home loosened them up.  On the run I had an average HR of 146 and a max HR of 157.  I swam 2300 yards.

030909 - Bike

Last Monday I had to do a 90 minute bike.  I got home from work to find that I had a flat tire.  I kept a positive attitude and figured this was a good opportunity practice changing a tire.  It was also the first time I would ever use a CO2 cartridge.  I took the busted tube out, placed a new tube in, filled the tire with CO2 air and all of a sudden the tire went flat again!  Realizing that something was wrong with the rim, I decided to ride my junker bike.

I went into Rock Creek Park and cruised the hilly route a few times. My average HR was only 126 even though I felt like I was working pretty hard.  I just couldn't get my HR up.  My max HR was 153.  Felt pretty good despite the 3 hour run on Sunday. 

030809 - Run

Today was a breakthrough for me.  Max put a 3 hour run on my plan and I have been thinking about it all week.  I have never run for more than 2 hours and with the marathon just on the horizon, I was feeling a bit uncertain.  I have been thinking about that marathon like I thought about Timberman!  What will it be like?  How will my body respond?  What should my nutrition be?  How fast will I be able to go?  

Today cleared a lot of this up!  I left at around 4:00 this afternoon and the weather was perfect.  I was planning to get out early this morning, but due to the time change and an alarm clock malfunction, I needed to push it to the afternoon.  I headed out from home with 9 gels, 4 eight once bottles of water and a new pair of cushy socks!  I had instructions from Max to consume 1 gel with 4-6 oz of water every 20 minutes.  I followed those instructions precisely and mixed up the Gu flavors to keep from getting flavor fatigue.  I ate a combo of vanilla bean, chocolate, and tri-berry.  They were not tasty but they did the trick.  I headed out to rock creek park and ran 10.7 miles to the Masonic Temple.  I couldn't believe I was able to run that far in 90 minutes and the last mile or so was all up hill!  My HR on the first half stayed in the low 150s with occasional peaks around 160.  I made the turn feeling really good and headed home at a little quicker pace.  I got home in 2:57.40.  My average HR was 154 and my max HR was 169.  My time could have been a bit quicker because I stopped along the way to fill up a water bottle at a fountain and I hit a few red lights along the way.   I felt that my nutrition was perfect for the run and it was a good learning experience.  I would never have thought to eat that often on my own and this is just another perfect example of why working with Max is so helpful.  I was really happy with my pace and the way I felt.  I am very confident now for the marathon and I really enjoyed this part of the journey to Ironman CDA!  

030709 - Brick

Yesterday I had to do a brick.  The weather was freakin awesome so I went into Rock Creek Park and spent 2 hours in the great outdoors.  I rode for 90 minutes at a good clip and found that I was working pretty hard.  My HR was in the low 150s at the start and cooled down after about 1 hour. I covered 27 miles, kept an average cadence of 85 RPMs and my average speed was 18 mph.  What was really good about this ride was that I finished the route much quicker than I used to last year.  When I finished the out and back, I had 15 minutes to kill so I did 3 hill repeats up a monster.  This really shot the legs and when I started the run, it was a tough transition.  However, I ran for 30 minutes and covered 4 miles on a pretty hilly run.  My average HR on the run was somewhere in the low 150s, but I felt pretty good once I got going! 

030609 - Brick

This evening I did a 75 minute brick.  I rode the bike on the trainer for 30 minutes and kept my HR around 140.  I am still feeling a little soreness on the saddle, but muscled through it.  I ran for 45 minutes outside in shorts (thank god for the warm weather) and kept my HR around 145.  I covered 5.5 miles on the run.  I am really looking forward to working out this weekend in the great outdoors!  The forecast is 70s and sunny!

030609 - Swim

Hit the pool at 7 am and covered 2500 yards in 45 minutes.  I swam a 200 yd warm up and then did 5 x 100s on 130s with 10 seconds rest.  I then swam 1000 yards in 16 minutes and then 2 x 300s.  I cooled down with an easy 200.  My HR during this workout stayed around 150 - 160.  I felt really good and was happy to get the good workout in.

030509 - Run

I was supposed to bike for 90 minutes today, but I decided to avoid time on the ass and put some time in on the legs.  I was feeling a bit better this afternoon, so I went out for a 40 minute run around the catholic/soldiers home loop.  My HR monitor battery is dead so I went without any monitor.  I ran like hell and felt quite good.  The running did not seem to aggravate my health issue so I was happy with that.  Based on my perceived effort, I would guess that I kept my HR in the high 150s for the entire run.  

030409 - Missed Lift, Bike, Run

I decided to rest and stay away from the lifting, biking and running on Wednesday.  I read a bit online about my health problem and figured it would be best to avoid the strain.  I really felt guilty and wanted to go workout.  It was hard not to, but I want to make sure to rest so I would be prepared for the long run on Sunday.  With the marathon coming up, I really need that long run to get mentally prepared!

030409 - Swim

Went for a Swim on Wednesday and covered 2500 yards.  I was really feeling lousy, as mentioned in a previous post, but I figured, I could not do any further damage by swimming.  I started with a 200 yd warm up and then swam 1000 yards as fast as I could.  I was happy to complete 1000 in 15 minutes.  I then did a 300 and a set of 5 X 100 on 1:30 with 10 seconds rest.  I did another 300 and then a 200 yard cool down.  I am still trying to keep my swim pace up a bit to make better use of my two days per week in the pool.

030409 - Bike Gone Bad

On Monday night, I rode the bike indoors for 90 minutes.  I was pretty tired from the previous days run and I was not feeling very good.  Never the less, I jumped on the trainer, put a movie in the computer and rode steady with my HR at around 135-140 for the duration of the ride.  After this ride, I started to feel pretty bad and it resulted in screwing up my Wednesday and Thursday workout schedules.  Despite having Tuesday off, it was not enough.  I developed a bad case of serious "Pain in the Butt" and I stayed away from lifting and biking on Wednesday and Thursday. Finally today, I started to feel better, and was able to get a run in.  I hope my problem is gone for good.

030309 - Run

Went to the gym and ran on the treadmill last Sunday for 90 minutes.  I felt really good and tried to go at a solid pace.  I covered 11.75 miles in the 90 minutes and I varied the pace from 7.0 - 8.0 on the treadmill.  I found it pretty cool to watch my HR while I was at different paces.  When at 7.0 my HR stayed around 158 and when I kicked it up to 7.5 it jumped to the low 160s.  at 8.0 my HR was at 165 and stayed there for around 20 minutes.  I know this is not really a great gage for my HR/Pace, because I was running on flat ground, but it was helpful to see where my HR was at different paces.  Overall, I felt this was a good run indoors and I am really looking forward to the warmer weather to get outside!

022809 - Brick

Did a brick last Saturday evening.  Spent 60 minutes on the trainer and went out for a 30 minute run around the reservoir.  Kept my HR at around 145 for the duration.  

022809 - Swim

Jumped in the pool this morning to make up for the missed swim yesterday.  I went in with a goal to pick up the pace and I successfully covered 2600 yards in 45 minutes.  Here is what I did:

200 yd warm up

10 x 100 on 1:30 with 10 seconds rest

300 moderate pace

5 x 100 on 1:30 with 10 seconds rest

300 moderate pace

300 cool down.

I felt really good upping the yardage and I was quite tired during the work.  However, I am feeling like I really need to start working a little harder in the pool so this was a good workout overall.

022709 - Brick

I had a hard time getting out of bed this morning, so I missed my swim.  I am going to make it up tomorrow.  This evening, I went out for a brick.  I rode the work bike for 30 minutes and then went out on the National Mall for a 45 minute run.  My HR on the bike stayed around 145 and on the run, I averaged 145.  I did have the HR up in the 160s at the start of the run, but I was tired after the first 25 minutes and slowed down the pace.  My nutrition has been lousy this week and I think my workouts and mood is suffering because of that.  The fridge is not filled with a lot of options and I haven't been able to get my ass to the grocery store.  I also know I am not taking in enough water during the day and I better get this back in check next week.  It is going to be March and I only have 4 months to go!

022609 - Run

I was surprised that my plan had a run scheduled instead of a bike.  I am so used to the routine that I almost went home to ride the trainer.  It was a good thing I looked at the plan in the afternoon, because I would have been off schedule!  I guess with the Marathon near on the horizon, Max has got me kicking up the runs a bit.  I was very happy to get out last night for an hour run around the Catholic loop.  I extended it by adding the reservoir loop and completed the run in 58 minutes.  My average HR was only 145 and I was very surprised by that.  I covered just under 7 miles.

022509 - Swim

Hit the pool hard on Wednesday evening.  I did a quick warm up and then swam straight for 1 mile.  I felt like I was going at a good pace and completed the mile in just under 30 minutes.  I then did a number of 200s to close out the workout.  In all, I covered 2300 yards.  I am not sure if I am covering enough distance in my swim workouts and Max has cautioned me that my HR should be consistently above 150 in these workouts.  I am going to try to pick up the pace going forward.

022509 - Brick

Wednesday I hit the gym at work during lunch.  I rode the bike for 15 minutes and ran for 30.  While on the bike, I kept my HR around 140.  While running, I kept it around 145.  I covered a little more than 3 miles on the run.  Still tired and feeling lazy!

022409 - Brick

I took Monday off because I was traveling back from Vegas.  Therefore, Tuesday was a brick day and I was able to do a 30 minute run at the work gym and I biked at home on the trainer.  I kept my HR in the low 140s on the run and high 130s on the bike.  I felt pretty tired all day and I think I was adjusting from the time change.    

021609 - 022209 Tough Blogging

OK so the past week was a bit tough to blog.  I was a bit busy at work, and I went to Las Vegas this weekend so you know what they say...

What happens in Vegas stays in Vegas....

But anyhow, I actually did stick closely to my plan over the past week.  I only missed one swim workout.

Monday, I did my bike and run.  Tuesday, I took off.  Wednesday, I did a swim in the morning (covered 2300 yds) and tried out the new work gym for a lift, bike, run.  The new work Gym is MONEY bye the way.  They added a smith machine and they have a number of new bikes and treadmills.  Thursday, I completed my bike ride on the trainer and Friday, I missed my swim, but did a brick in the FLAMINGO fitness center.  The hotel was pretty old school, but they had a nice spinning bike and good treadmills to help me get through the workout.  On Saturday, I did another indoor brick and on Sunday, I went outside into the nice 70 degree morning to run for 75 minutes on the strip.   Vegas was pretty sweet!  The wife and I did a little gambling, but ate at a number of really good restaurants.   The Mesa Grill was excellent and Bouchon was one of the BEST ever ate at.   Needless to say... I was living outside the ZONE for the entire trip.  I also drank a little more than usual.  Anyhow, I flew home on Monday and switched my off day to accommodate.  Back to work on Tuesday!

021509 - Run

Yesterday I went out for a long run on the National Mall.  The weather was cool (high 30s) and It was a bit windy.  I covered around 8 miles in 75 minutes and kept my HR in the low 150s.  The legs were a bit tired from the long run on Saturday, but I muscled through.  Toward the end of the run, I slowed down a bit and kept my HR around 148 for the last 5-10 minutes.  I was happy to cover two long runs in two days and I was surprised at how good I felt after it.

021409 - Brick

Yesterday I started a brick at around 10:00 AM.  I rode the bike in the basement and spent 30 minutes on it.  My average speed was around 19 mph, my average cadence was 91 and my HR stayed in the low 150s.  I transitioned to the outdoors for a 90 minute run.  The weather was cool (around 40 degrees) and I was cool at the start.  It didn't take long to warm up and I was happy to cover 11.25 miles (average pace was around 8 minute miles).  My average HR was in the low 160s.

I was really happy with this long brick.  I am getting excited for the marathon and it was good to see what I could do in 90 minutes.  I feel like I am positioned to have a strong run in the marathon and I am happy with where I am in my training so far.

021309 - swim

Had a nice swim this evening.  I spent 45 minutes and decided not to count laps.  I just went and took a few breaks around every 4 - 500 yds.  I felt really good in the water and kept it casual.

021309 - Brick

This morning I got up at 6:30 and did a brick.  I spent 30 minutes on the bike and 45 minutes on the run.  On the bike I kept my HR around 145 and my cadence at 90 RPMs.  I transitioned slowly, had to bundle up for the cooler weather, and ran 5.5 miles in the 45 minutes (around 8:18 pace).  My HR stayed around 160 on the run, but dipped for a while to the lower 150s.  I felt pretty rested and enjoyed a nice big bowl of fruit, yogurt and cottage cheese after.  I also washed in down with the ultimate recovery drink (Chocolate Milk).  This is sort of becoming my morning Zone-ish breakfast!

021209 - Bike

Yesterday I had a long day at work, but once I got home I jumped on the trainer for 90 minutes.  Max sent me an email that day giving me a hard time for "going off the reservation" and noted that I may be falling into the common error of working too hard on my recovery days.  So I put on a movie (Stepbrothers) and took it easy for the long ride.  Despite my more casual approach, I was surprised to see that after the long workout, I maintained an average HR of 138, maintain an average cadence of 89 RPMs, and averaged almost 18 mph.  It was good to take it easier and I was happy to get through it because my legs were pretty tight from the lifting.

021109 - Lift-Bike-Run

Tonight was one of the hardest weight workouts I have ever had.  I upped my weight for the step-ups (moved to 45 lb dumbells) and that little change made a big difference.  Also, as I stated in my previous post, I was quite tired before I got started and that did not help.  I went to the gym and did the superset followed by lunges and crunches.  I seriously saw some spots in this workout and I wanted to freakin shoot myself!  It hurt and I did not have a lot of energy at all!  I was surprised I felt this way because I had my late afternoon snack at 3:30 (two polyo string cheeses an apple and a bunch of almonds).  Unfortunately, this did not give me the boost I needed for the weights.  I will say again that it was rough!

After the weights, I jumped on the bike for a 15 minute spin at a 90+ RPM cadence.  My HR was around 130 during the spin and after that I felt pretty good as I headed outside (IN SHORTS) for a 30 minute run.  I am loving this warm weather and I can't wait for Spring!  My HR during the run stayed quite low (around 140) and I moved at a decent pace (about 8:40s).  I covered 3.25 miles on the run and finished just below 30 minutes.

021009 - Swim

Yesterday I decided to skip my rest day and get my swim completed in the morning.  I went to the pool at around 7 am and did the usual routine.  I covered 2300 yards in 45 minutes and felt pretty good doing it.  After the swim, I was a bit tired and planned to do my lift-bike-run workout in the evening, but when I got news that my friends cancelled our dinner plans for Wednesday night, I realized I could use the rest and do my workout on Wednesday night instead.  Unfortunately, I found myself very moody in the evening and when me and the wife went out for a night on the town, I was not very good company.  I have noticed that I have been very tired lately and my tolerance for B.S. has been very low.  Work sucked on Tuesday, got frustrated with my wife, and realized that my frustration is probably due to the constant exhaustion I am feeling.  I hope this gets better, but I am going to make sure to keep myself in check mentally because I decided to pursue this goal and I need to live (happily) with the consequences.  I realized that this commitment is having a less positive impact on other areas of my life, but I am going to figure this out and work through it in a positive manner.   

020909 - Bike and Run

This morning I hit the trainer for an easy recovery ride.  I kept the chain on the big ring and the high rear gear and tried to keep my cadence up around 90 RPMs.  My HR average was 138 and my max HR was 146.  I took it easy to let my body recover from the hard weekend work and I was happy to get in the low intensity work effort.  After work, I ran home for a 30 minute run.  My HR average was around 145 and I kept it pretty light.  I covered around 3.5 miles.

020809 - 5K Time Trial

I had marching orders to deviate from my plan and do a 5K run on Sunday morning.  I was told to run as hard as I could, so I went down to Haynes Point for a 3.2 mile run.  I warmed up and realized the bike workout from the day before was still lingering in the legs.  I stretched out well, started the HR monitor and kicked it into high gear.  I was very psyched to see that I was able to finish the 5K in 22:12.  My HR average was 172 and I hate to say this, but I know I could have kept running after I finished.  This was my personal best and I have to say I am shocked that I can run that fast on tired legs.  I have had total confidence in Max from the start, but after this run and speaking to him Sunday evening, I am really excited about my progress and confident that I am well on my way to Ironman CDA!  

020709 - Brick

Saturday morning I did a killer brick.  Griff recommended that I try out the spinnervals "Tough Love" video so I downloaded it and gave it a shot for an hour and a half.  It was seriously the hardest bike workout I think I have ever completed.  I can not even imagine getting through the entire 3 hours.  My HR was around 160-165 for the entire 90 minutes and I was in rough shape right after.  I then changed into my running clothes (thank god for warm weather) and went out for a 30 minute run.  My wife wanted to run with me so I took it very easy and kept the HR average in the 135-140 range.

020609 - Brick

Last night I did a 75 minute brick.  I jumped on the trainer and rode for 30 minutes and then I went out for a run around the catholic/reservoir loop.  During the bike, I kept an average cadence of 92 and an average speed of 18 mph.  My HR was around 147 on the bike.  I then took about 4 minutes to change into some warm clothes and went outside for the run.  The run felt really good and at times I felt like I was hauling ass.  I covered 5.75 miles in 44 minutes.  My Max HR on the run was 169 and I think I kept the average to around 155-165.  A good deal of time was spent in the low 160s.  Overall, my average HR for the workout was 150.

020609 - Swim

Went to the pool at 7 AM on Friday and covered 2300 yards in 45 minutes.  Warmed up with a 300 and then did 5 x 100s at 1:25-1:30s.  I then did a moderate paced 500 and then repeated the 5 x 100 set.  I then did a 300 and a 200 cool down.  I felt really good in the pool, but the legs were a bit tired from the bike workout the night before.

020509 - Bike

Today I spoke to Griff and he mentioned that he recently acquired a spinnervals video.  I have been wanting to check them out so after the chat, I went online and learned that I could purchase them and download them onto the computer.  I bought a special 3 video deal and was psyched to get on the bike this evening to try one of them out.  Over the past several weeks, the bike rides have been tough on the trainer and I realized that I am not getting enough variety in my workouts.  Everything has been steady state!

So I jumped on the bike, warmed up for 10 minutes and then did the video guided workout.  It was a base endurance workout and I really enjoyed the guidance.  I worked a little harder than I normally would and saw some impressive results on the bike computer.  Overall, I rode for 90 minutes and kept an average cadence of 89 rpms.  My average speed was 19 mph and my HR average was 152.  It makes a big difference to  train with a video like this and I would highly recommend it for anyone doing indoor bike workouts.  I am really looking forward to checking out the other two videos as well.  One of them is called "Tough Love" and from what Griff says, it is a bear!  I am planning to hit that one on Saturday.

020409 - Lift-Bike-Run

I went to the gym Wednesday evening to lift, bike and run.  I had a week away from the lifting so I was ready to get back at it.  I did the squats on the smith machine with 65 lbs on each side and I did the step ups with 40 lb dumbells.  When doing the superset, my HR hit a max of 183.  I then did lunges while holding onto a 45 lb dumbell over my head and 9 sets of crunches.  Overall, I felt really strong while lifting, but I still feel some pain on the superset.  My average HR during the lifting was 137 and I was surprised by that because I did the whole routine in under 35 minutes.

Once I finished, I jumped on the bike for a 15 min spin at a cadence of over 90 rpms.  My HR stayed around 135 on the bike.  I then jumped on the treadmill, set the incline to 1% and ran for 30 minutes at an 8:30 pace.  I felt really good on the run and was happy to see that at this pace and incline, my average HR stayed at around 147.  Overall, my average HR on the bike/run was 141 and my max HR was 164.  

020409 - Swim

Went to the pool Wednesday morning at 7 AM and swam for 45 minutes.  I covered 2200 yards in that time and mixed it up with sets of 100s broken up by a 500.  When doing the 100s I kept my time under 1:30s and my HR around 150-160.  I felt good and refreshed when I got to the pool and was happy with the workout.

020209 - Run

I ran home from work today and it is getting cold again!  They are calling for a wintery mix this evening, but I was glad to get outside for a 30 minute run before the weather came in.  I ran from work to home, via the reservoir, and I felt really good.  I am still getting some tight soreness in my right calf muscle, but I need to stretch it out a little better.  This run was good because it is all pretty much up hill.  My average HR on the run was 150.  My max HR was 166 and I covered 3.5 miles.

020209 - Bike

This morning I got on the trainer for an hour.  I am really happy to have a cadence monitor now because I can really get some good feedback on how I am doing.  I started light and easy for the first 10 minutes and then I got going with an average cadence of around 91.  My average speed was 17 mph and my average HR was 143.  My max HR was 155.  I also finally got a new pair of bike shorts (sugoi brand) and I really liked them.  No more chaffing through the little hole I wore in my other shorts.  

020109 - Run

Sunday was a nice warm day so I jumped in the car and headed down to the national mall for a run.  It was about 55 degrees and sunny so I broke out the shorts.  I was scheduled to run for 45 minutes, but went for 55 minutes because I was enjoying the weather so much.  I ran from 2nd street to the lincoln memorial and then all the way to lincoln park and back.  I covered 6.5 miles and maintained a pace of around 8:30s.  My average HR was 156.

013109 - Brick gone wrong

I was supposed to do a brick today, but I had a clothing malfunction at the start of my run.  I spent 90 minutes on the bike and wore an old pair of spandex shorts (that I never wear) because both pairs of my bike shorts wore holes in them and I had to throw them out.  Everything was fine on the bike.  I kept my average cadence to 91, my average speed at 18 mph, and my average HR to 153.  I felt really good transitioning from the bike, but I kept those shorts on and put a pair of pants over them.  

When I got outside it was really cold and windy.  I started running at a solid pace and my HR was tracking near 170.  Then all of a sudden, at about 5 minutes into the run, I had a serious chaffing pain in my reproductive region!  I slowed down the pace, but it did not resolve itself.  Therefore, I bagged the run and walked home in a bit of pain.  Now I know why those tri shorts have that chamois bit sewn into them!  I am fine now, but I will not make that mistake again!  I am heading to the store immediately to buy some new bike shorts!

013009 - Bike/New Cadence Monitor

Last night I was happy to get home and see that my new Cateye C2V bike computer arrived.  It has a rear wheel cadence/speed sensor and it was really easy to install.  I was happy to finally be able to bike on the trainer with some new metrics.  I spent 30 minutes on the bike and kept my cadence average at 91.  I also kept an average speed of 18 mph.  My average HR was 148.

013009 - Swim

Got to the pool bright and early on Friday and had a great workout.  Covered 2200 yards in 45 minutes and broke it up with fast 100s and a couple of moderate paced 500s.  I am holding steady at 1:25 - 1:30 per 100s and I noticed that after doing some fast work, I feel pretty good doing the longer sets.  My HR on the 100's was around 150-160 and on the 500s it was in the 140s.

012909 - Missed Workout

Work got the better of me on Thursday and I was in the office until almost 8:00.  Not a good excuse, but that is what happened.  Took advantage of the rest though!

012809 - Brick

Spent 15 minutes on the bike and ran for 45 minutes.  Work was really crazy today and I was happy to get out of the office and to the gym.  My max HR was 142 and my average HR was 130.  I ran the 45 minutes at a 9:30 pace.  

012809 - Missed Swim

I was supposed to swim in the morning, but slept in and missed the workout.

012609 - Bike

Spent an hour and a half on the trainer this evening and I have to say it is so boring to ride on that thing for that long.  I felt really good for the first hour and then my concentration started to go.  In the first hour I did a good job of keeping my cadence high and I spent 1/2 hour in the aero position to try to get used to that.  I have been spending a lot of time sitting up and I figured I need to get used to riding in the aero bars again.  My max HR was 150 and my average HR was 140.  

I also had a successful day on the Zone diet.  I had a nice breakfast (yogurt, cottage cheeze and fresh fruit) and I ate the shrimp salad with fruit that I made the night before.  This evening, I had a really good chicken stir fry with lots of green veggies and for my late afternoon snack I ate a couple of hard boiled egg whites with an apple and banana.  I think the diet is working out so far and I felt I had enough food to get me through the long workout in the evening.  I burned over 1,000 calories on the bike an I think the late afternoon snack helped me get through it with enough energy.

012609 - Run

Ran for 30 minutes this morning before work.  It was cold as ice and I bundled up good and ran at a nice slow steady pace.  I covered just over 3 miles and kept my HR average to around 140-145.  Ran the Reservoir Loop and went around the filtration site to get my time in.  My HR monitor was all out of wack this morning so I do not have accurate numbers.

012509 - Run and The Zone!

It was very cold this morning so the wife and I went to the gym to run on the treadmill.  I ran for 1 hour and covered a little more than 7 miles.  I felt really good on the run and did two 8 minute segments at an 8 minute mile pace.  The rest was at around an 8:30.  My max HR was 164 and my average HR was 150.  Felt better than last night and I was happy to get the run completed before 10 AM.  

The other news of the day is I am trying to get started on the Zone diet.  My nutrition has been poor and I need something to focus on when preparing to eat.  I spent a good portion of this past week reading about the Zone and I went to the grocery store this evening with a detailed shopping list and a week of meal plans.  Over the weekend, I have been experimenting with Zone meals and I think I am going to be able to swing this thing.  So tomorrow, I am going to get an official start to eating on a schedule and keeping in the Zone!  I hope it gives me the energy I need because over the past several weeks, training has been pretty tough!

012409 - Bike and Run

Saturday was a busy day, but I got on the bike in the AM and hit the road for a run in the PM.  I biked indoors for 1 hour and 15 minutes and kept a high heart rate.  My max HR was 174 and my average HR was 156.  I did a steady ride and did a simulated 5 minute hill climb every 10 minutes. I would put it on the hardest gear and stand up for 2 minutes and then sit for 3 minutes.  Then I would put it back to an easier gear and spin at a high cadence while my HR dropped back into the high 140s.  

In the evening, I went outside in the freezing cold to run for 45 minutes.  I ran out of memory on my HR monitor so I am not sure what my HR data was, but I kept it very easy and I think my average was probably around 140.  I was really tired in the evening and it was hard to get myself out there, but I did get my 45 minutes in and finish a steady, but light, run.  I ran two times around the reservoir loop and up 1st street at the end to get in an extra 5 minutes.  Covered 4.5 miles in the run.

012309 - Triathlon Simulation

This morning I was so freakin lazy I could not get my ass out of bed.  I slept in and skipped my planned workout and quickly decided I was going to just get it all in after work.  I got to the gym around 5:45 and hopped into the pool for a 45 minute swim.  I decided to swim continuously and covered 2400 yards in 45 minutes.  I then jumped out, put dry clothes on and went to the gym for a bike and run.  I biked for 30 minutes and kept my cadence to 91-95 RPMs.  My HR stayed in the mid to upper 140s on the bike and when I jumped on the treadmill for a 10K pace run, I started it off at an 8 minute mile pace.  I was supposed to run for 45 minutes, but only got 35 in because the gym was closing and they kicked me out at 8:00 PM.  I kept my HR around 160-165 on the run.

I felt really good accomplishing this today and I am surprised I can keep an 8 minute mile pace after that long swim and steady bike.  I have to admit that in the last 15 -25 minutes of the run I was freakin bored and tired.  Now that it is several hours later, I am worn out and ready for a good nights sleep.  I hope I have enough in the tank for tomorrow mornings bike ride.  I think I am going to head out for some hills in rock creek park!

012209 - Bike

Spent one hour on the trainer this past Thursday and felt pretty good.  Watched the fourth Navy Seals show and that kept me occupied and helped the time go by quicker.  I tried to keep my cadence around 90 RPMs and did a few speed bursts.  I think my HR monitor wacked out in the beginning because it said my HR was at 205 when I got started.  Overall, my average HR was 138.

012109 - Swim, Lift, Bike, Run

This past Wednesday I hit the pool in the morning and swam 2200 yards in 45 minutes.  I was very tired from the long weekend project and I was not ready to get up early for a workout prior to work.  I did about 10 x 100s trying to keep my time below 1:30s and did so successfully.  After work, I went back to the gym for the lift, bike, run session.  The weights were tough, but I got through it easier than last week.  I completed my squats with 130 lbs plus the smith machine bar.  I held onto two 40 lbs dumbbells for the step ups and use 70 lbs plus a bar for the lunges.  During the lifting portion, my max HR was 181 and my average was 133.  After the lifting, I hoped on the bike for an easy 15 minute spin and then ran about 3.5 miles in 30 minutes.  My max HR on the run was 154 and my average HR was 148.

011909 - Bike and Run

On Monday, I needed to get a bike and a run in, and I had to start a painting project at the house.  I rode indoors for an hour in the morning.  Painted all day and then went for a run in the evening.  On the bike my max HR was 154 and I averaged 145.  On the 30 minute run, I hit a max HR of 156 and kept the average to 149.

011809 - Bike

Spent an hour on the bike last Saturday.  Rode indoors on the trainer.  Max HR was 169 and the average HR was 149.

011709 - Brick

Saturday morning was another cold one and I decided to combine my Bike and Run workouts into a Brick.  I hit the bike around 9:30 this morning and spent 1:15 minutes on the trainer.  I kept it on the big chain ring and tried to keep a high cadence.  Every 10 minutes, I would do a five minute simulated hill climb (standing for two minutes and sitting for three minutes).  I would place it on the hardest gear and go.  I would then get in the aero bars and spin at an easier gear for 5 minutes, sit up for 5 and then do it all over again at the next 10 minutes mark.  This really helped the time go faster and when I got finished I had a lot of burn in my legs.  I got changed into warm clothes, remembered to put my face mask on this time, and headed out for a 45 minute aerobic run on the Catholic, Soldiers Home Loop.  My average HR on the bike was 154 and my max HR was 190.  On the run, my average HR was 146 and my max was up around 170 on the hill.   

011609 - Missed my Swim

This cold of mine is still nagging and I just couldn't get myself to the pool on Friday night.  I bagged it and I am going to try to squeeze it in on Sunday instead.  Went home to have an early dinner and get some R & R!  Felt good to take a night off!

011609 - Brick

Friday morning I woke up a little late and got a brick started around 6:45 AM.  The weather outside was quite possibly the coldest it has been this year (10 degrees) and I knew I was going to have to go out for a run after a 30 minute bike.  So I got all my warm clothes together, put on my cycling attire and headed downstairs for 30 minutes on the trainer.  I kept my average HR to 140 and my max HR to 146 on the bike.  I then quickly put on warm clothes and headed outside into the arctic cold to run for 45 minutes.  At first I felt really good on the run.  I thought it really wasn't that bad out and then the wind picked up.  About halfway through it, I thought my face (the only exposed part of my body) was going to get frostbite!  I realized I was pretty stupid for heading out without my face mask.  At the end, I had a ring of frozen sweat on my jacket collar and my black fleece hat was covered with a frozen white spot on the forehead!  I was happy to get finished and into the warmth of the house!  I completed the Catholic, Old Soldiers Home loop in record time and had to add some distance to get to 45 minutes.  All in all, I completed 5.6 miles in 45 minutes.  My average HR was 163 and my max HR was 177.

011509 - Bike

Biked on the trainer this evening after work.  I am still feeling a little sick and I have this wicked sinus thing going on.  I think I am blowing snot out of my nose every 10 freakin minutes.  Despite this, I still got on the bike and spent 1 hour in the basement.  Kept my average HR to 142 and a max HR of 149.  Not looking forward to the early morning brick tomorrow.

011409 - Everything

Last night, the wife and I went out to Brasserie Beck and I think the combination of a late dinner, a few drinks, and a windy evening caused me to have a really hard time sleeping.  My house was built in 1904 and when the wind blows, those old windows really do nothing but rattle!  I don't think I ever fell asleep for more than 1 hour at a time.  

This morning, I was planning to hit the pool before work, but that did not happen!  Therefore, I had to do everything after work.  I have to admit that this morning I was so tired, and feeling so under the weather, that I was going to bag todays work all together.  Thankfully, I started to feel better in the afternoon and I went to the Gym for a very large Lift, Bike, Run, Swim workout.  I feel really good now that I completed this, because I am still on my plan and meeting my objectives!  

It was a victory to get through the whole thing in just over 2 hours of work.  The lifting hurt bad, and when I started running, I thought my knees were going to give up, but I kept my HR around 145 and got 1/2 hour in on the treadmill at a 9 min mile pace and a 1 % grade.  After the run, I jumped in the pool for 45 minutes and covered 2200 yards with an average HR of around 145 - 150.  I did a number of 500's at a moderate pace.  

Overall, I was happy to complete today's work, but I am worried that I may be coming down with a little cold.  The throat is sore and I am going to be pissed if I get sick for the 3rd time this winter.  These nagging colds are really starting to get to me! 

011209 - Brick

I was supposed to bike in the morning and run during lunch, but I was too lazy to get my but out of bed in the morning.  I got to work and it got to me, and the next thing I knew it was 3:30 and I didn't get to the gym for my run.  Therefore, I got home late and did both workouts back-to-back!  I started around 6:45 and biked on the trainer for an hour.  I kept my HR between 140 and 150 and when I headed outside for a run, I kept my HR between 140 and 145.  I was surprised that my HR was a bit lower than usual on the run.  The weather was freaking cold and I was glad after the 1/2 hour run was up.  I covered 3 miles in 30 minutes.

011109 - Run

Headed out the door at 9 AM this morning for an aerobic run.  Ran down North Capital Street, across Penn. Ave, up 12th street and across T street as I made my way back home.  I was happy to run down toward the Capital today, because as I hit Penn. Ave, I was surprised to see a very large group of police, military and people in general.  They were doing a rehearsal for next week's inauguration of President Obama.  It was neat to see the parade dry run and I ran along side the procession as I made my way across Penn. Ave.  I am glad I saw the dry run, because I am staying away from the real deal next week.  Word is we are going to have over 2 million people flooding our great city for the big event.  I am looking forward to hiding out in my house safely away from the ruckus!

Anyhow, back to the run!  I felt really good today and the legs seem to be recovering from this weeks workouts.  I kept an average HR of 149 and hit a max of 179 on the hill up from the mall. I covered 6.6 miles in 60 minutes. 

011009 - Run

Yesterday evening I went for a run outside.  The weather was crap, but my gym was closed so I was forced to run in the cold rain!  It started raining about 15 minutes before I planned to get out there, so I was pissed when I saw it start pissing down!  However, I needed to get a 45 minute aerobic run in so I put on some of my old golf rain gear on and headed out.  It actually wasn't as bad as it looked from inside.  My body warmed up quick and I completed the run feeling great!  My average HR was 147.  My max HR was 165 and I was out covered 4.9 miles in 49 minutes. 

011009 - Bike

Worked out in the basement yesterday morning and got 75 minutes in on the bike.  Felt pretty tired getting started, but woke up after about 10 minutes.  My legs feel shot from this past week's work!  However, My instructions were to keep the HR between 150-160 and I succeeded with an average HR of 157.  While riding, I completed 5 - 5 min. hill simulations by putting it in the small cog on the back wheel.  When doing these, my HR got up to a max of 179.  

010909 - Swim

Got to the pool at around 6:00 this evening and swam 2300 yards in around 45 minutes.  I warmed up with a 300 then did 10 x 100s on 1:30s and 15 seconds rest.  Toward the end, I faded and did the last two on 1:35s.  I felt really tired during this workout, but muscled through it.  I then did a steady 500 and a moderate 300.  I cooled down with a 200 yard swim at easy effort.

010909 - Brick

Got up early this morning for a brick and felt tired and worn out!  My legs were so sore from lifting that it was hard to walk down the stairs!  Despite this, I jumped on the bike for a 30 minute ride and then out for a 45 minute run.  I was surprised that my legs did loosen up and I worked through the pain within about 15 minutes of the workout.  While biking, I kept my HR in the high 140s and then I hit the road for a 10K pace run.  I successfully kept my HR up in the 165 range on the run and covered 5.6 miles in 45 minutes.  

I think the most interesting part of this run had to be the very end.  As I turned the corner of my street and stopped to stretch, I looked down on the ground and spotted a GUN!  I wasn't sure if it was a toy gun or something real, so I picked it up and brought it home and reported it to the police.  They came to pick it up this evening and it turns out to be an air (pellet) gun, but none the less, they were happy to get it off the street.  I guess there are some kids around using these things to scare people when they try to rob them.  Glad I found the gun and not the person using it!

010809 - Bike

Thursday morning I got up before work and spent an hour on the trainer.  It was a really tough workout because of the previous day's lifting!  My legs were very sore and now that I am riding in the big chain ring, my legs were really feeling the burn.  I still do not have a cadence monitor, but I did check my cadence every 10 minutes or so to see if I was in the 90 RPM range.  I found that whenever I did push it to 90 or over, My HR would climb to around 155 and I would slow it down to get back into the right HR zone.  I find that in order to keep my HR below 150 I need to keep a cadence of around 85-88.  Seeing this was supposed to be an active recovery workout, I tried to keep my HR in the upper 140s and ended up having an average HR of 144.

010709 - Lift, Bike, Run

Hit the Gym Wednesday evening and I have to say the past two weeks of light lifting and missed lifting workouts hurt!  I did my normal routine of Squats, Box Jumps and Step ups and then tried a new variation on the lunges to mix up the normal routine.  I felt good doing the work, but I was a bit tired that evening.  My HR peaked at 185 and my average HR was 137.   Following the lifting, I jumped on the stationary bike for a 15 min. spin at a low HR and then Ran for 30 minutes on the treadmill.  I covered over 3 miles on the treadmill and kept my pace at just over a 9 minute mile and my HR average to 148.  I am starting to feel really good about my running.  I didn't do much during the off season, and it feels good to be moving a bit on the legs.  

One bad thing about this workout was the influx of New Years Resolutioners at the Gym.  It is always funny to see them come in droves to ride the bike for 10 minutes or walk at a super slow pace on the treadmill.  One guy took up a treadmill for around 25 minutes and talked on his cell phone the entire time without even breaking a sweat!  I can't wait for a month from now when their will power fails them and I can have my choice of bikes and treadmills!

010709- Swim

Wednesday morning I hit the pool before work for a 45 minute swim.  I felt pretty good and started with a 300 yd warm up.  I then did 10 x 100 on 1:30s and 30 seconds rest.  I did another 300 at moderate pace, a fast 200 and cooled down with a slow 200.  I tried to focus on keeping my HR up in the 155 range and did so during the 100s.  However, I have a hard time keeping a high HR when doing longer sets like a 300.

010509 - Run

Went for a 30 minute run on the treadmill during a late lunch break.  The gym was freaking hot and I a bit worn out from the morning run.  However, I put the treadmill on 6.5 and ran just over 3 miles with an average HR of 144.  Felt good throughout the run and realized that I am able to push a little higher pace and keep my HR in the aerobic zone.  I am ready for my Tuesday of rest and recovery.  Hopefully, I will be refreshed by Wednesday which is LIFTING day!

010509 - Bike

This morning I spent an hour in my basement on the trainer.  I put the bike in the big chain ring and went into a middle back gear and tried to keep my cadence high.  I needed get my heart rate up and I successfully averaged 154.  I have to say I was very tired this morning and it was tough to get through the hour.  My legs were tired and the big chain ring gave them a good burn.  I was glad when the hour was over and happy to head upstairs for a little breakfast and a nice big chocolate milk.