A Lot Of Miles!

 

"My body tells me no
But I won't quit
Cause I want more"
My Body by Young the Giant

Well, the last full week of 2012  was somewhat of a strange week for training. This past week I was only able to concentrate on one discipline - the bike. As expected, there was really no opportunity to hit the pool and I am still 4 days away from getting back in the pool. As much as it is my least favorite of the 3 disciplines, I am looking forward to getting wet again. As for my soleus, it is nearly 100% so I am still being careful on it. I tested it on Christmas Eve and got 10 minutes of easy running but could tell it was not ready yet. I have continued to roll it and try trigger point to help in recovery and it seems to be working. I am leaning towards Monday being my first attempt at a very easy 3 mile run. If I can get 12-15 miles this week, I will consider it a good week. This past week I also topped 10,000 miles (swim/bike/run combined) and 600+ hours of training, surpassing two goals I set for 2012. In the one year I have had my new car, I have put 4000 more miles on my body than the car!

New Training Totals:
Week
Bike - 7 rides/ 219 miles/ 9.73 hours/ 22.5 mph
Run - 0 runs/ 0 miles/ 0 hours
Swim -0 swims/ 0 miles/ 0 hours
Total - 7 workouts/ 219 miles/ 9.73 hours

2012
Bike - 281 rides/ 8899 miles/ 412.32 hours/ 21.6 mph
Run - 175 runs/ 1093.25 miles/ 131.55 hours/ 7:13 per mile
Swim - 133 swims/ 121 miles/ 59.58 hours
Total - 589 workouts/ 10113.25 miles/ 603.45 hours

Goals This Week (If a normal week)
Bike - 6-7 rides/ 170-190 miles
Run - 3-4 runs/ 12-15 miles
Swim - 3 swims/ 3 miles

2013 - Shit is about to get real!

#TeamUnattached

Foam Rollers - Damn That Hurts

   

Despite not running a step, this week's training still turned out very solid. The cramp I thought I had last week really wound up being a soleus strain. I have had this before but learned a few things to help speed up the recovery this go around. It has been feeling better everyday and tomorrow I start the rehab with weights. I will say this... rolling it out on the foam roller hurts like a bitch (a good hurt)! This is really my first experience with the foam roller but I can see myself using it more often it my post workout recovery process. With the lack of running, I did have my biggest week ( # of workouts & yards) in the pool. I also had one of the biggest weeks on the bike. I did also take my bike in for a quick tune-up before the fun winter months on the trainer.

New Training Totals:
Week
Bike - 7 rides/ 220 miles/ 9.81 hours/ 22.4
Run - 0 runs/ 0 miles/ 0 hours
Swim - 5 swims/ 5 miles/ 2.50 hours
Total - 12 workouts/ 225 miles/ 12.31 hours

2012
Bike - 274 rides/ 8680 miles/ 402.59 hours/ 21.6 mph
Run - 175 runs/ 1093.25 miles/ 131.55 hours/ 7:13 per mile
Swim - 133 swims/ 121 miles/ 59.58 hours
Total - 582 workouts/ 9894.25 miles/ 593.72

This week is week four of Base Building 1. This week will be a lower volume week. I am hoping that the rehab and rolling has helped the soleus so I can get 3-4 easy runs total 12-15 miles. Swimming over the next 8-10 days will be scarce if at all. The school pool is closed and not sure of my opportunities to swim during this stretch (another reason to get running again! Combining all 3 disciplines I should top 10,000 miles and 600 hours of working out after Wednesday's workouts.

Goals This Week
Bike - 6-7 rides/ 150-160 miles
Run - 3-4 runs/ 12-15 miles
Swim - ????

Kona or Vegas '13!

Hydration, Hydration, Hydration........

   

"I always loved the feel of sweat on my shirt
Stand back, son, and let a man work
Let a man work, is that so wrong
I woke up this morning shackled and drawn"
Shackled & Drawn - The Boss

For the most part, training continues to go well. I did have a minor setback in my running this week but leg feels about 99% as I write this blog. On Tuesday's easy run, my right calf cramped up 2.5 miles into a scheduled 9 miler. Unlike past years, I walked back to school instead of trying to finish the run. I believe a bit of dehydration caused the cramp and sometimes I get that when I start to move a lot of my training indoors on the bike. I need to do a better job of drinking water throughout the day.The cramp did not affect my swimming or biking. My swim continues to improve every week and my pace per 100 continues to drop during this endurance phase.

New Training Totals

Week
Bike - 7 rides/ 216 miles/ 9.7 hours/ 22.3 mph
Run - 1 run/ 2.5 miles/ .33 hours/ 8:00 per mile
Swim - 4 swims/ 4 miles/ 2.01 hours
Total - 12 workouts/ 222.5 miles/ 12.04 hours

2012
Bike - 267 rides/ 8459 miles/ 392.79 hours/ 21.5 mph
Run - 175 runs/ 1093.25 miles/ 131.55 hours/ 7:13 per mile
Swim - 128 swims/  116 miles/ 57.08 hours
Total - 570 workouts/ 9668.25 miles/ 581.42 hours

Goals For The Week
Bike - 5-6 rides/ 155-175 hours
Run - 3-4 runs/ 18-20 miles
Swim - 3-4 swims/ 3-4 miles

I will have to take advantage of every opportunity to swim this week. The pool at school closes after Friday and does not open again till January 2nd. Even if my least favorite of the disciplines, it could be a long time without getting wet. I will also begin running again this week but will take it day by day and hope to get back to 20 miles this week!

'13 = Vegas or Kona! 

Base 1 Underway

    

6 months from today until Ironman Eagleman 70.3 in Maryland.

It may seem like a long time off but the training for the race kicked off this past week. I am in Base 1 phase of training and this block will last 6-8 weeks. The focus during this phase is building and aerobic base with little to no speed work. In the pool, the emphasis is still on endurance but will put a bigger emphasis on technique. Using the buoy, paddles and flippers the past few weeks I have noticed and improvement in my stroke. And yes, I am still doing the flip turn every length!! My enthusiasm for running is growing again. I am consistently getting 4 days of running each week and completed a long run of 11.5 miles. in 1:28. I even did this over a rolling to hilly course. The bike continues to go well and and it remains a plus in my training.

New Training Totals:

Week
Bike - 5 rides/ 160 miles/ 7.2 hours/22.2 mph
Run - 4 runs/ 26.75 miles/ 3.33 hours/  7:28 per mile
Swim - 3 swims/ 3.25 miles/ 1.59 hours
Total - 12 workouts/ 190 miles/ 12.12 hours

2012
Bike - 260 rides/ 8243 miles/ 383.09 hours/ 21.5mph
Run - 174 runs/ 1090.75 miles/ 131.22 hours/ 7:13 per mile
Swim - 124 swim/ 112 miles/ 55.06 hours
Total - 558 workouts/ 9445.75 miles/ 569.37 hours

Goals This Week
Bike - 5 rides/ 160-170 miles
Run - 4 runs / 24-28 miles
Swim - 3-4 swims/ 3-4 miles

With the teams about to head home for winter break, I will be able to take advantage of a less hectic coaching schedule to build a solid aerobic base and start the 2013 race season with larger gas tank than last year!

Ironman 70.3 Worlds or Kona - It's on!

Transition To 2103 Training Complete

    

Yesterday was the final day of my transition from maintenance training to serious base training for the 2013 triathlon season. Compared to most, my training during the past 4-5 weeks may have been higher in volume but I still feel behind after my break from triathlons. The intensity has been on the low side through this stretch and will remain on the low side during the next 6-8 weeks of building some serious base. I also figured it best to start a little earlier than others but I need to take advantage of winter break and a less hectic coaching schedule. The focus will remain on volume of training and remain very low on intensity. With my goals  for the 2013  season, it will take a solid aerobic base before the quality begins.

New Training Totals

Week
Bike - 5 rides/ 156 miles/ 7 hours/ 22.3 mph
Run - 4 runs/ 24 miles/ 2.94 hours/ 7:22 per mile
Swim - 3 swims/ 3.25 miles/ 1.56 hours
Total - 12 workouts/ 183.25 miles/ 11.50 hours

2012
Bike - 255 rides/ 8083 miles/ 375.88 hours/ 21.5 mph
Run - 170 runs/ 1064 miles/ 127.89 hours/ 7:13 per mile
Swim - 121 swims/ 108.75 miles/ 53.46 hours
Total - 546 workouts/ 9255.75 miles/ 557.23 hours

Goals This Week
Bike - 5 rides/ 155-65 miles
Run - 4 runs/ 26-30 miles
Swim - 3-4 swims/ 3-4 miles

"A" Race - this is where the work will pay off
http://www.tricolumbia.org/events/?eid=2

70.3 Worlds or Kona or even both!

#Stop Me - stolen from Rich Airey 

The Real Training Begins Soon

 



Back in the Grove after a 5 day trip to South & North Jersey for Thanksgiving. Now that Thanksgiving has passed that can mean only one thing......winter will soon be here. OK, not the answer many of you were expecting but it is just a little peek inside the mind of a triathlete. Winters in Central PA can be very hit or miss. We could get record amounts of snow and bitter cold or, just as likely, we could have a mild winter and I could bike outside 75% of the time. Obviously, the winters  don't effect the swim but it can add numerous issues to biking and run training. If it is a harsh winter, that means hours upon hours of ass numbing riding on the indoor trainer. For the most part, I will still be able to get outside to run but once in a while you will get stuck on a "dreadmill".

With one more of basic endurance training to go until things step up a notch, training continues to go well. My swimming volume was on the low side as the holiday travel kept me away from a pool. The volume of running continues to climb and the length of my long run increases (11.75 miles). I still managed to get outside twice this week which helps mentally. Like any triathlete or cyclist, we will do anything to not get stuck on the indoor trainer.

New Training Totals
Week
Bike - 5 bikes/ 157 miles/ 7.25 hours/ 21.7 mph
Run - 4 runs/ 28.75 miles/ 3.47 hours/ 7:14 per mile
Swim - 2 swims/ 2.25 miles/ 1.05 hours
Total - 11 workouts/ 188 miles/ 11.77 hours

2012
Bike - 250 rides/ 7927 miles/ 368.88 hours/ 21.5 hours
Run - 166 runs/ 1040 miles/ 124.95 hours/ 7:13 per mile
Swim - 118 swims/ 105.5 miles/ 51.90 hours
Total - 534 workouts/ 9072.5 miles/ 545.73 hours

Goals For This Week
Bike - 5 rides/ 150-60 miles
Run - 3-4 runs/ 23-27 miles
Swim - 3-4 swims/ 3-4 miles

While the main focus of my early season still remains the Eagleman 70.3, I am hoping that the schedule workouts that I will be able to get a smaller race in May to shake off the cobwebs. Either way I know I will be ready to achieve my goals on June 9th!

Motivation

    

When the start of the 2013 race season is still 5-6 months away, you need to find many different things or ways to keep yourself motivated. Of course music playlist for workouts help especially when stuck on an indoor trainer on the bike for 2+ hours. There is the multiple times of watching Ironman videos on youtube. Another way to stay motivated is through constant tweets among talented triathletes on Twitter. One of my biggest motivators is watching the athletes I coach get out there everyday and work towards their goals. Sometimes I don't think they realize they may help me just as much as they believe I help them.

Motivation is very important during this stretch of maintenance and build of a base. Building volume through a lot of slow running, biking and swimming can be very mind numbing. This past week I completed my longest run in time and distance since the Ironman 70.3 race in July. I completed a 10.75 mile run at 7:20 per mile. I also am starting to see some big improvements in my swim. Just yesterday I completed a 25:00 swim at 92 seconds per 100. It is not blistering fast but when it is 2-3 seconds per 100 faster than what I was doing 4-5 weeks ago on an easy day. The bike still remains my strength at this moment.

New Training Totals:

Week
Bike - 5 rides/ 157 miles/ 7.01 hours/ 22.4 mph
Run - 3 runs/23.5 miles/ 2.87 hours/ 7:19 per mile
Swim - 4 swims/ 3.75 miles/ 1.84 hours
Total - 12 workouts/ 184.25 miles/ 11.72 hours

2012
Bike - 245 rides/ 7770 miles/ 361.63 hours/ 21.5 mph
Run - 162 runs/ 1011.25 miles/ 121.48 hours/ 7:`13 per mile
Swim - 116 swims/ 103.25 miles/ 50.87 hours
Total - 523 workouts/ 8884.25 miles/ 533.98 hours

Goals This Week
Bike - 5 rides/ 150-160 miles
Run - 4 runs/ 25-29 miles
Swim - 2-3 swims/ 2-3 miles

This week will present some different challenges to getting a lot of training as it is a holiday week. The pool will be closed after Tuesday so I will only have two chance to swim unless for some reason it is open Wednesday. Plus you have travels to New Jersey so I will check the weather to see if I bring the trainer with me. At least, where ever I am at running is easy to maintain. It may be a good week to work on the running volume and get in the habit of running more.

Ready to get the 2013 race season started! Kona or 70.3 World Championships and maybe both!

Flip Turns - Feeling Like A "Real" Swimmer

  

Finally.....it may not be pretty but I am able to execute my flip turn again. Does it make me any faster? Probably not but mentally it makes me feel like a "real" swimmer and if that helps me stay motivated to swim, I will take it. Now I have found it does make workouts a little more efficient and there is a lot less of a pause before heading off the wall for the next length of the pool.

There really is not a lot to report on the training side. The focus remains on building volume in all three disciplines. The only real change in training has been caused the weather change here in Central PA. With winter getting close, bike sessions are starting to be moved indoors and on the trainer. I hoping there will be days when I will be able to get outside as for some reason the indoor trainer is more ass numbing than riding outside for 5-6 hours. Run volume is increasing and just in the past 2 weeks, I have had 4 runs of 60-70 minutes. I am slowly working my way to my goal of being over 30 miles a week by the end of November.

New Training Totals
Week
Bike - 5 rides/ 157 miles/ 6.83 hours/ 22.9 mph
Run - 4 runs/ 24 miles/ 2.95 hours/  7:22 per mile
Swim - 3 swims/ 3 miles/ 1.56 hours
Total - 12 workouts/ 184 miles/ 11.34 hours

2012
Bike - 240 rides/ 7613 miles/ 354.61 hours/ 21.5 mph
Run - 159 runs/ 987.75 miles/ 118.61 hours/  7:12 per mile
Swim - 112 swims/ 99.5 miles/ 49.01 hours
Total - 511 workouts/ 8700.25 miles/ 522.23 hours

Goals This Week
Bike - 5 rides/ 145-165 miles
Run - 4 runs/ 26-28 miles
Swim - 3-4 swims/ 3-4 miles

This time of the year also marks the time when companies/teams start their process of accepting applications for potential sponsorship. There are several teams that I would love to be a part of but we will see what happens  after the applications are done. I may have some decent results but maybe my time off to be a runner and cyclist will affect that. But I still feel like 2013 will be an amazing year!

Kona or 70.3 World Championships!

The Easy Stuff Begins

  

"I was raised out of steel here in the swamps of Jersey, some misty years ago
Through the mud and the beer, and the blood and the cheers, I've seen champions come and go
So if you got the guts mister, yeah, if you got the balls
If you think it's your time, then step to the line, and bring on your wrecking ball"
Bruce Springsteen - Wrecking Ball

Of course it had to be a Bruce Springsteen song this week after seeing him in concert Thursday night. And to call it just a concert does not do it justice. As with the other two times that I saw Bruce, the only way to explain it to people is to call it an "experience". You leave his shows feeling uplifted like you were just at a church revival. As I watched him perform for 3.5 hours at age 63, I can only wish I have half as much energy as that man when I am 63! I have a hard time believing that there is a performer/band that gives more to their audience than Bruce Springsteen and the E Street Band!

This week also marked the start of officially building a base. It is now time to start putting easy miles in and start building some volume. Even though my early focus is on the 70.3 but after qualifying for Kona at that race and I going to need a extremely strong base so I can jump into Ironman training. My biking is fine at this point but I am going to concentrate on building more volume on the run and swim in particular. No way I will be able to competitive on the level I need to be in June if I am only putting in 23-27 miles a week.

New Training Totals:
Week
Bike - 5 rides/ 155 miles/ 6.83 hours/ 22. 7mph
Run - 4 runs/ 25.5 miles/ 3.13 hours/ 7:21 per mile
Swim - 3 swims/ 3.25 miles/ 1.56 hours
Total - 12 workouts/ 183.75 miles/ 11.52 hours

2012
Bike - 235 rides/ 7456 miles/ 347.18 hours/ 21.4mph
Run - 155 runs/ 963.75 miles/ 115.67 hours/ 7:12 per mile
Swim - 109 swims/ 96.5 miles/ 47.45 hours
Total - 499 workouts/ 8516.25 miles/ 510.90 hours

Goals This Week
Bike - 5 rides/ 150-170 miles
Run - 4 runs/ 25-28 miles
Swim - 3-4 swims/ 3-4 miles

After this week, I will also start a resistance training regimen. This will be the last week I will have track & field and cross-country going at the same time. I know if I am going to get back to Kona, I will need to get stronger.

Kona or Bust 2013! (Oh yeah - finally TdO?????)

Almost Time To Start On The Base

   

It finally to a force of nature to get me on the indoor trainer. This fall has been very seasonable and dry till this point and I have been able to ride outside everyday. Yeah, there were some chilly mornings but the saving grace this fall has been what I consider a lack of high winds. There have been some breezy mornings but nothing what I would consider truly windy. But for the next few days here we will be dealing with "Frankenstorm" or Hurricane Sandy. With all the social media out there now, I find it funny that somebody even created a twitter account for so called storm. Thankfully I will only need to be indoors for 3 days as one of the days is a track workout and swim day. Now, the big question is.....will I be able to avod the "dreadmill"???

Training continues to go well and I am getting excited to get started on my 70.3 training. My swim workouts have been going well and the only thing left is to start building some volume in my running. I am hoping that I can consistently be around 30-35 miles per week by the end of November then prepare to build to the 40-45 range.

New training totals:

Week
Bike - 5 rides/ 153 miles/ 7.13 hours/ 21.4 mph
Runs - 4 runs/ 23.5 miles/ 2.85 hours/ 7:16 per mile
Swim - 4 swims/ 4 miles/ 2.01 hours
Total - 13 workouts/ 180.5 miles/ 11.99 hours

2012
Bike - 230 rides/ 7301 miles/ 340.95 hours/ 21.4 mph
Run - 151 runs/ 938.25 miles/ 112.53 hours/ 7:12 per mile
Swim - 106 workouts/ 93.25 miles/ 45.88 hours
Total - 487 workouts/ 8332.5 miles/ 499.36 hours

Goals for Week
Bike - 5 rides/ 150-160 miles
Run - 4 runs/ 25-28 miles
Swim - 3-4 swims/ 3-4 miles

With track & field starting this week, I will be quickly working on a new training schedule. The academic year gets crazier now; but I would not have it any other way!

Kona in 2013!

Racing Clean - Only Way I Know

 



Will we ever believe again that any amazing performance or world record performance is clean? While we all wanted Lance to be clean, probably more for his cause, but then finding George Hincapie was right there with him is the icing on the cake. At least in cycling, who can you trust???? Then Runners World runs an article about a guy who dopes so he can win some money at low key races where he knows no testing will be done. And yesterday I read about a 51 year old age grouper in triathlons was caught for doping. Are we serious? What pisses me off more is the naive people who bash Lance through all of this like their respective sport is clean?? Get with it people, there is doping in every thing, it just sucks that we as fan cannot trust anyone any more......

One thing you can trust (I hope) is that I am doing this clean!  While I know I can be a very good age grouper but I do not see myself needing to dope as no major endorsements will be coming my way. I just have a few simple dreams left to achieve and I am pretty sure I can achieve them with sheer talent and genetics alone. Hopefully, as I work hard to achieve my dreams, along the way some new, proven clean athlete comes along and gives us something to believe in!

Here are my new clean training totals

Week
Bike - 5 rides/ 182 miles/ 8.27 hours/ 22.0 mph
Run - 3 runs/ 20.25 miles/ 2.39 hours/ 7:05 per mile
Swim - 4 swims/ 4 miles/ 1.98 hours
Total - 12 workouts/ 206.25 miles/ 12.64 hours

2012
Bike - 225 rides/ 7148 miles/ 333.82 hours/ 21.4 mph
Run - 147 runs/ 914.75 miles/ 109.68 hours/ 7:11 per mile
Swim - 102 swims/ 89.25 miles/ 43.87 hours
Total - 474 workouts/ 8152 miles/ 487.37 hours

Goals for Week
Bike - 5 rides/ 145-165 miles
Run - 4 runs 24-28 miles
Swim - 4 swims/ 3-4 miles

Say what you will, but as someone who had cancer I will continue to wear my Livestrong Bracelet! Maybe under wrong pretenses his success fueled the groups success but it is still something that needs to live on!The only difference now is I may gain more motivation from my "Lipstrong" bracelet since I know that guy (me) is doing it right.

If you need them I have more "Lipstrong" bracelets available and they are green. I joking made them in reference to my skin cancer (squamous cell carcinoma) in my lip the resulted in having 3/4 of my bottom lip removed.

Ready for 2013 race season! Kona or bust!

2013 Starting To Shape Up

   

7 month 3 week 4 days till EnduraFit Ironman 70.3 Eagleman......but who i counting?

After watching the streaming of the Ironman World Championships, I am counting and the time will not be able to go by fast enough. It will be a little time before I get into a very specific training schedule but current continues to go well. Currently, my focus is remaining very close to the volume I'll built up to while racing as I know I have some work to do to make up for 14 years away from triathlons. Now, while I was competing as a runner and cyclist during that stretch, I know my training was not triathlon specific.

My reasoning to register for Eagleman pretty much came down to it had slots for Ironman 70.3 World Championship and Ironman World Championship in Hawaii. My goal is to qualify for Kona over Vegas. While the physical training may not begin yet, the mental preparations are already underway.

In the meantime, training continues to go well. I am back into a swing of solid swim workout and a track workout every week. My swimming has improved a bit over the past few weeks and last Sunday I was able to swim 2000 yards in 30:00. My track workouts have helped me drop my average per mile pace for a run from 7:12-15 to 7:00-7:05. The bike continue to be my bet discipline right now as I have been averaging 22mph per ride September 1st. Even today with wind and 1200+ feet of climbing, I was able to average 21.3mph.

New Training Total
Week
Bike - 5 rides/ 150 miles/ 6.90 hours/ 21.7 mph
Run - 4 runs/ 25.5 miles/ 2.98 hours/ 7:01 per mile
Swim - 4 swims/ 4 miles/ 1.96 hour
Total - 13 workouts/ 179.5 miles/ 11.84 hours

2012
Bike - 220 rides/ 6966 miles/ 325.55 hours/ 21.4 mph
Run - 144 runs/ 894.25 miles/ 107.29 hours/ 7:12 per mile
Swim - 98 swims/ 85.25 miles/ 41.88 hours
Total - 462 workouts/ 7945.5 miles/ 474.67 hours

This Week's Goals
Bike - 5 rides/ 145-165 miles
Run - 4 runs/ 24-28 miles
Swim - 3-4 swims/  3-4 miles

Link to Eagleman 70.3:
http://www.tricolumbia.org/events/?eid=2

Let the fun begin soon!

2013 Race Season - Dreams Will Not Be Thwarted!

 

It kind of goes without saying that this week's music choice would be "The Boss"! Yesterday, iI borke down and decided that I had to purchase tickets for his show at the Bryce Jordan Center in State College, PA. The concert is November 1st and I am so pumped to see him with the E Street Band. I have seen him before but it was when he was touring with the studio band for Human Touch and Lucky Town. I know it won't be the  original band without the Big Man and Danny but how many more times will I have to see a legend such as Bruce in central Pa?

With my plans for the 2013 racing season this is also a very appropriate song and one of my favorite Bruce songs. I believe it is a song that so many can relate too! October 9th will be the beginning of my dream for the 2013 race season. On October 9th registration for the Ironman 70.3 Eagleman  opens up. I have that race in my sights as it will have qualifying slots for Kona and the 70.3 World Championships! Time to get to work!

It was another solid week of training and my motivation continues to rise. New training totals:

Week
Bike - 5 rides/ 178 miles/ 8.09 hours / 22.0 mph
Run - 3 runs/ 20.25 miles/ 2.38 hours/ 7:03 per mile
Swim - 4 swims/ 4 miles/ 2.02 hours
Total - 12 workouts/ 202.25 miles/ 12.49 hours

2012
Bike - 215 rides/ 6816 miles/ 318.64 miles/ 21.4 mph
Run - 140 runs/ 868.75 miles/ 104.32 hours/ 7:12 per mile
Swim - 94 swims/ 81.25 miles/ 39.96 hours
Total - 449 workouts/ 7766 miles/ 462.92 hours

Goals This Week
Bike - 5 rides/ 150-175 miles
Run - 4 runs/ 23-28 miles
Swim - 4 swims/ 3-4 miles

With my big aspirations for 2013, I know my training will need to be taken to the next level. Things have already started in that direction but still a long way to go. It seems like an eternity since I last toed the line in Kona, but I  am now certain it is time to return and correct my last race there!

"I said this train...
Dreams will not be thwarted
This train...
Faith will be rewarded"
Bruce Springsteen - Land of Hope and Dreams

Thinking About 2013 Racing Season Already!

 


I have finally decided that racing for 2012 is officially over. The change in weather and cooler mornings take away from ideal triathlon weather. As cool as some of my recent morning rides have been, I could not imagine completing them after a swim. Now my focus will be on planning my 2013 season, improving my swim and securing some sponsorship!

Knowing in the back of my mind that 2012 was pretty much done, my training remains focused. Knowing how long I have been out of triathlons, I still have some work to do before next year mostly on my swim and run. My bike training seems to continue to improve as I just completed my fastest month on the bike. For the month of September, I was able to average 22.1 mph over 708 miles! For the 3rd straight week, my track workouts continue to improve to the point where I believe I might be able to run a 17:00-15/5K next spring. Over the next few months, I will work on dropping my 1.2 mile swim by 3-4 minutes from this year's time. I know with my bike and run ability, I do not need to be the fastest  swimmer. I just need to be a little closer.

Training Totals

Week
Bike - 5 bikes/ 155 miles/ 6.91 hours/ 22.4 mph
Run - 4 runs/ 23.25 miles/ 2.72 hours/ 7:01 per mile
Swim - 3 swims/ 3.0 miles/ 1.50 hours
Total - 12 workouts/ 181.25 miles/ 11.13 hours

2012
Bike - 210 bikes/ 6638 miles/ 310.57 hours/ 21.4 mph
Run - 137 runs/ 848.50 miles/ 101.94 hours/ 7:12per mile
Swim - 90 swims/ 77.25 miles/ 37.94 hours
Total - 437 workouts/ 7563.75 miles/ 450.45 hours

Goals This Week
Bike - 5 rides/150-170 miles
Run - 4 runs/ 23-27 miles
Swim - 3-4 swims/ 2.75-3.0 miles

Potential Ironman 70.3 Races
Eagleman (70.3 and Kona Slots!)-  http://www.tricolumbia.org/events/?eid=2
Syracuse - http://ironmansyracuse.com/

My goal for 2013 will be a minimum of 6-8 races! Do I have it in me yet to take crack at a return trip to Kona?!

TdO '13

70.3 Or Kona In 2013?

   

Starting to believe that the season may be over. As much as I want to race one more time, the weather is starting to have a final say in my decision. I am not a fan of cold water and the temperatures are dropping overnight to a point where the water temperatures are getting to close to the point of unbearable. If I should call it a season, I am very pleased with how the season went and my results. I think the season went better than expected especially given the eye surgeries and missed swim training through April.

In the chance I may get another race, training continues to go well. The bike still continues to improve and I have never felt better on the bike. With the addition of track workouts, my running has become a lot stronger over the past 3-4 weeks. The swim remains my weakness but I hope to improve that a bit before the 2013 season.

New Training Totals

Week
Bike - 5 rides/ 160 miles/ 7.30 hours/ 21.9 mph
Run - 4 runs/ 22.25 miles/ 2.61 hours/ 7:02 per mile
Swim - 3 swims/ 2.5 miles/ 1.02 hours
Total - 12 workouts/ 184.25 miles/ 10.93 hours

2012
Bike - 205 rides/ 6483 miles/ 303.66 hours/ 21.3 mph
Run - 133 runs/ 825.25 miles/ 99.22 hours/ 7:12 per mile
Swim - 87 swims/ 74.25 miles/ 36.44 hours
Total - 425 workouts/ 7382.5 miles/ 439.32

Goals This Week
Bike - 5 rides/ 150-170 miles
Run - 4 runs/ 23-27 miles
Swim - 3-4 swims/ 2-3 miles

I will most likely know by the end of the week if the season is over. Either way I have started looking at potential races for 2013. I know there will be a 70.3 on there but debating if I am ready to take a crack at qualifying for Kona. Is one year of a comeback enough or do I wait till 2014?

TdO ' 13 - pushed back one more year!

And There Will Be One More (That's The Plan)

   

"So if you please take this moment; Try if you can to make it last
Don't think about no future; And just forget about the past
And make it last"

Social Distortion - "Reach For The Sky"

Decided to take this week off from racing, even though it was tempting to enter this sprint triathlon in New Jersey tomorrow. This sprint would have been more suitable for my strengths as it was only a 1/4 mile swim followed by a 17 mile bike then a 5K run.  But in doing some research , it definitely looks feasible for me to get 1 more race in this season. There is a sprint triathlon in New Jersey next Sunday and a sprint triathlon in Maryland on October 14th. I really want to race one more time because my training is still improving and everything seems to be clicking on the bike but also now on the run. 

This past week I probably had my best track workout since returning to running. I completed a workout of 7 x 1000 tempo with each one run in 3:45 (6:00 pace) with just 45 seconds rest. For the week, I averaged 6:52 per mile which is my fastest in a long time. On the bike, I continue to drop some good speeds on every ride. For the 2nd week in a row, I averaged well over 22mph per ride even on the hilly rides. I know my swim needs a good amount of improvement by I am currently doing enough to have decent swims. I will put a bigger emphasis of improving the swim as soon as the last race happens.

New Training Totals
Week
Bike - 6 rides/ 163 miles/ 7.37 hours/ 22.1 mph
Run - 4 runs/ 23 miles/ 2.63 hours/ 6:52 per mile
Swim - 3 swims/ 2.25 miles/ 1.07 hours
Total - 13 workouts/ 188.25 miles/ 11.07 hours

2012
Bike - 200 rides/ 6323 miles/ 296.36 hours/ 21.3 mph
Run - 129 runs/ 803 miles/ 96.61 hours/ 7:13 per mile
Swim - 84 swims/ 71.75 hours/ 35.38 hours
Total - 413 workouts/ 7197.75 miles/ 428.35 hours

Goals This Week
Bike - 5 rides/ 150-175 miles
Run - 4 runs/ 23-26 miles
Swim - 3 runs/ 2-2.5 miles

Two potential races:
http://www.hightstowntriathlon.org/   - September 23rd
http://www.setupevents.com/index.cfm?fuseaction=event_detail&eventID=2084  - October 14th

I have also started my search for a triathlon/time trial specific bike for the 2013 season! I will definitely be rocking the courses in 2013!

TdO ' 13!

320 Miles Driving, 1 WAWA Stop, 1 Hour & 20 Minutes Of Racing

  

4:45 Cup of coffee in hand and time to hit the road! Today started with a 160 mile drive the race site in Clinton, NJ. Today's adventure was the Skylands Triathlon, a 1/2 mile swim, 14 mile bike, 3.1 mile run.

Swim - 15:50 - 73rd fastest swim
I can only wonder how dangerous I could bee if I could swim. Maybe it was the long drive but I did seem to loosen up until the turnaround on the swim. The swim was just your basic out and back swim. The water temp was in the lower 70's so I opted out of a wetsuit not that it would have helped me today. The water was not unbearable but definitely cooler than what I have experienced thus far this year. I also opted out of the wetsuit as it was close to a 200 yard run to transition which is always fun barefoot.

T1 - 2:12 including the long run to bike and 75 yard run out of transition

Bike - 40:54 for 14.3 miles/21.0 mph - 6th fastest bike
Now my race has started! Once out of the state park, I just ate up a lot of the competition throughout the early hills of the bike course. The 14.3 mile course has a net elevation gain of 943 feet with one Cat 4 hill. I felt strong throughout the bike but still was cautious not to put too much into the bike and save some for the run. Once we reach the top of "the Hill", I was flying back to transition, covering the last 4,3 miles at 24 mph. My top speed during the ride was 43 mph. Spinning in over the last mile I felt the legs loosen up a bit for the run.

T2 - 1:01 - 2nd race with good transitions

Run - 19:47 for 3.1 miles - 5th fastest run split
Off the bike the legs felt ok but not fresh like they did for the triathlon 2 weeks ago. Regardless, I was able to reel in a couple of runners early in the run. Noticing that there were not many bikes racked when I headed, I knew there would not be that many people to real in on the run. After passing that last runner within the first mile, I did not catch another runner. Getting close to the run turnaround, I was able to see how many runners were ahead of me but you had to guess who was in the triathlon and who was in the duathlon. 

Total time - 1:20:09

Originally, I figured today would end my season but I am tempted to race again if I can find another race. If I  can't then it is time to start planning 2013 which includes getting better in the swim!

I will be rocking it 2013 regardless!

Ready For Final Race Of 2012

  

While I may not done as many races as I would have liked to have done for this season, I am happy with the results thus far. I am feeling very good going into tomorrow's race, Skylands Triathlon, in Clinton, NJ. Training continues to go well even with the craziness of the start of another semester at Susquehanna University. With the start of the school year and coaching, I have to take advantage of the time I have in the morning to train and focus on the quality. Following tomorrow's race, I will begin to focus on the 2013 season and determine if it is push for Kona or the 70.3 World Championships. Either way, I know I will need to increase the volume of training especially in the run and swim.

This past week was a very solid week of training. I was able to get the number of workouts I was scheduled and was a bit on the low side of goals. I  have been real happy with my run training the past weeks. I may not have high mileage but my pace per mile has been getting quicker even on easy runs. The swim continues to be a work in progress but I feel it getting quicker slowly.

New Training Totals

Week
Bike - 5 rides/ 154 miles/ 7.12 hours/ 21.6 mph
Run - 4 runs/ 22 miles/ 2.61 hours/ 7:07 per mile
Swim - 4 swims/ 3.5 miles/ 1.77 hours
Total - 13 workouts/ 179.5 miles/ 11.50 hours

2012 Totals
Bike - 194 rides/ 6159 miles/ 288.97 hours/ 21.3 mph
Run - 125 runs/ 779.25 miles/ 93.98 hours/ 714 per mile
Swim - 81 swims/ 69.5 miles/ 34.30 hours
Total - 400 workouts/ 7007.75 miles/ 417.25 hours

Goals For This Week
Bike - 5 rides/ 150-175 miles
Run - 4 runs/ 20-25 miles
Swim - 4 swims/ 2.5-3 miles

Race report tomorrow when I get home. Tomorrow's race is a .5 mile swim/ 14 mile bike/ 3.1 mile run - a nice way to start a day!

2013 is going to be BIG!  Kona? 70.3 WC's? Seems so far away but never to soon to start planning.

One To Go - 2013 Is Going To Rock!

  

I can't believe that for me next week's race will end the season. But I will admit that it has been a much better season than I expected. I also know that 2013 will be a killer season of races! Even as competitive as I can get, this year has been more fun than any other year I competed seriously. The results I have achieved thus far in my three races, has me already thinking about next year's races and goals. Whether it is returning to Kona or a first trip the 70.3 World Championships, I am going big in 2013! Many see it as cocky, but I know in another year it will be hard to touch me at races.

This week's training went extremely well as I focused a lot on a bit higher intensity with a little lower volume. This by far was my fastest week on the bike. My motivation for running is rising as I finally feel a little fast on my runs. Swimming is still in a maintenance phase but after this next week I will lay out a plan to get somewhat "fast" for 2013.

New Training Totals
Bike - 6 rides/ 178 miles/ 7.93 hours/ 22.4 mph
Run - 4 runs/ 17.5 miles/ 2.0 hours/ 6:51 per mile
Swim - 4 swims/ 3 miles/ 1.48 hours
Total - 14 workouts/ 198.5 miles/ 11.41 hours

2012 Totals
Bike - 189 rides/ 6005 miles/ 281.85 hours/ 21.3 mph
Run - 121 runs/ 757.25 miles/ 91.37 hours/ 7:14 per mile
Swim - 77 swims/ 66 miles/ 32.53 hours
Total - 387 workouts/ 6828.25 miles/ 405.75 hours

Goals For Week
Bike - 5 rides/ 150-160 miles
Run - 4 runs/ 20-25 miles
Swim - 4 swims/ 3 miles

Potential 70.3 Races:(more to be added)
Ironman 70.3 Raleigh - June 2, 2013
Ironman 70.3 Syracuse - June 23, 2013

No stopping now!

TdO '13! Maybe one day!

Race Report #3 - Keystone State Triathlon

   

This morning I headed down to Lewisberry, PA for a sprint triathlon. I traveled down with fellow Team IQC member Chris Bailey. Sometimes I wonder why I do this stuff when I am waking up at 4:00AM to make it to the race. Chris was swung by the Grove about 4:45AM to hit the road. With the forecast calling for some showers, we were both hoping that the showers would hold off till at least after the bike leg. We drove through one brief shower but as we got to the race site the roads were dry and I was still trying to be optimistic about the rain holding off.

The length of the race was .5 mile swim/ 18.2 mile bike/ 3.2 mile run

Swim(1/2 mile) - 15:20 not great but not bad. Water temperature was warm as it was announced that it was 81. Not that I was planning to use a wetsuit for the half-mile swim as I was hoping for faster transitions, but with water temperatures that warm, wetsuits are not allowed. I felt good at the start but about 150 yards into the swim my goggle were filling up with water. It was my fault as my goggles were sitting on top of the swim cap and could not form the proper seal around my eyes. So I had to flip over to clear goggles and hope that it would not fill back up. The swim was crowded as two races combined on our lap of the circuit.

Transition 1 - 1:08 - Finally a good transition other than struggling to get wet shirt on...oh yeah started raining during the swim.

Bike(18.2 miles) - 51:40/21.2 mph - The rain was steady during the bike with several downpours. Still a bit timid on the bike in those conditions after the crash last year, I rode a conservative bike. I felt very strong throughout the bike but with the conservative attitude on the downhills I was not able to shake some guys completely. Some of the crazy guys would hammer the downhills in the rain only to be crushed on every uphill by me. In dry conditions I am certain I would have dropped them on one of the uphills and just kept pulling away if the roads were dry. I struggled a bit to get into my shoes clipped on the pedals as my foot slipped off the wet shoes a couple of times. I felt very strong on second loop and was starting to feel confident for the run.

Transition 2 - 45 seconds. Now this is what I was looking for in a transition.

Run (3.2 miles) - The run was 95% trail running with only one true hill. I felt incredibly strong heading out of transition. The plan was to just go hard as long as I could and try to hold on. It never came down to any holding on as I felt smooth and strong the entire way. I ran down three people pretty early on in the room. By this time the rain had stopped (figures) but with the cloud cover it felt cool on the run. Even with the fast time, I was hoping there would be some mile markers on the trail to get an accurate measure of how steady the run was.

Overall, I am very pleased with the results of 7th overall and winning my age group. I also accomplished my time goal of breaking 1 hour 30 minutes. While the swim goggle incident cost me some time but that was my own fault, it would have been nice to see how hard I could have really hammered that course if not for the rain. I may get over that fear sometime.

If lucky enough, one more race this season....stay tuned!

Race On Tomorrow!

 

With a nice shake out run and bike this morning, I am feeling ready to race tomorrow. It has been real easy to be motivated to train this week with the start of preseason camp for the cross-country teams. After a few days, it was evident that the teams trained hard this summer and came to campus motivated to compete and get back the championships of two years ago! Both the men and women are young teams but they are talented and driven to succeed.

It was a crazy week of scheduling my workouts around two-a-days for the team and meals but training went incredibly well. Coming off working RunningWorks, my running has remained strong and the best I have felt in over a year. Something is really starting to click on the bike as I am cranking out some serious speeds even in small chain rain. It felt really good to get back into the pool as I completed my biggest week of training. My swim may not be the fastest tomorrow after having last week off but at least the comfort level is back.

New Training Totals:
Bike - 5 rides/ 150 miles/ 6. 69 hours/ 22. 4 mph
Run - 4 runs/ 21.25 miles/ 2. 49 hours/ 7:02 per mile
Swim - 4 swims/ 4 miles/ 2.17 hours
Total - 13 workouts/ 175.25 miles/ 11.35 hours

2012
Bike - 183 rides/ 5827 miles/ 273.93 hours/ 21.3 mph
Run - 117 runs/ 739.75 miles/ 89.38 hours/ 7:14 per mile
Swim -73 swims/ 63 miles/ 31.05 hours
Total - 373 workouts/ 6629.75 miles/ 394.36 hours

Goals This week
Race - 1/2 mile swim/ 18 mile bike/ 3.2 mile run
Bike - 5 rides/ 150-170 miles
Run - 4 runs/ 22-26 miles
Swim 4 swims/ 3-4 miles

Race report tomorrow!

From Camp Off To Camp On In 24 Hours

  

Another great week at RunningWorks Cross-Country Camp is in the books. It was a great week of hanging with good friends and working with inspired high school runners. As always, I come out of the week refreshed and ready for the start of Susquehanna University Cross-Country preseason, which begins today. Each year, I learn many new things at camp to bring back to SU and make the Crusaders a better program. This year both teams will be looking to return to the top of the Landmark Conference! Let the fun begin.....

As expected, my swimming was nonexistent at camp and I will be making up a lot this week to prepare for the triathlon this week. My cycling continues to go very well and I did not miss a beat this week on the bike. I think this week was a breakout moment for my current running status. I ran for 7 straight days and tallied 53.25 miles of running. I also did my first true workout (not counting brick workouts) in probably 5-6 months. Now, I may not average 53 miles every week but now I know I can physically handle it but I am also more motivated to add to my running.

New Training Totals:
Bike - 5 rides/ 155 miles/ 7.52 hours/ 20.6mph
Run - 7 runs/ 53.25 miles/ 6.59 hours/ 7:25 per mile
Swim - N/A
Total - 12 workouts/ 208.25 miles/ 14.11 hours

Bike - 178 rides/ 5677 miles/ 267.24 hours/ 21.2 mph

Run - 113 runs/ 718.5 miles/ 86.88 hours/ 7:15 per mile

Swim - 69 swims/ 59 miles/ 28.94 hours
Total - 360 workouts/ 6454.5 miles/ 383.06 hours

Goals This Week

Bike - 5 rides/ 160-175 miles

Run - 4 runs/ 28-32 miles

Swim - 4 swims/ 3-3.5 miles


If the schedule workouts I will be racing this Sunday at the Keystone State Triathlon - Sprint Distance. Hopefully this week will not be too crazy. I am also hoping to find two more triathlons for September to end the season with 5 races. I am already so pumped for the 2013 race season!

Keystone State Triathlon
http://www.trimaxendurancesports.com/KeystoneState.html

2012 QuakerMan Triathlon
http://www.genesisadventures.com/v4/main.php?left=triathlons&center=quakermantri

Need one more!

TdO ' 12,13, 14????? Who knows when it will happen.

Tomorrow = Camp On!

   

It is hard to believe that the summer is nearly over. Tomorrow, I will be heading to Canadensis, PA (Pocono Mtn.) to work at Running Works Cross-Country Camp for 7 days. It is always a fun week and a great prelude to my teams return at the start of preseason for the Crusader Cross-Country season. This week I will be working along side good friends who share the same passion about the sport of running as I do. It makes for a great opportunity to exchange coaching ideas and learn some new things. It will also be nice to ride and run in a new area and get some good climbing.

Training continues to go well leading up to my next race in 15 days. I will be racing a sprint distance (.5 mile swim - 18 mile bike - 3.2 mile run) at the Kestone State Triathlon. This week with staff meetings I missed two swim sessions but was able to get some great running and biking. As much I as hate the swim portion, knowing that I will lack swimming this week I really needed those swim sessions. At least I will have a week to get back in the pool the following week to prep for the race.

New Training Totals
Week
Bike - 6 rides/ 185 miles/ 8.35 hours/ 22.1 mph
Run - 4 runs/ 26 miles/ 3.09 hours/ 7:08 per mile
Swim - 2 swims/ 2 miles/ 1.1 hours
Total - 12 workouts/ 213 miles/ 12.54 hours

Bike - 173 rides/ 5522 miles/ 259.72 hours/ 21.3 mph
Run - 106 runs/ 665.25 miles/ 80.29 hours/ 7:14 per mile
Swim - 69 swims/ 59 miles/ 28.94 hours
Total - 348 workouts/ 6246.25 miles/ 368.95 hours

Keystone State Triathlon
http://www.trimaxendurancesports.com/KeystoneState.html

Hopefully I will be able to find two more races in September to finish off a great comeback season. With each training week and race I am realizing that next year's goals will be big! Stay tuned....

Another Race Done!

  


Brigantine Island Triathlon
Yesterday I competed in my second race since my return to triathlons. It was a race that competed in just my first year of triathlons way back in 1992. I was one of 508 individuals and 52 relay teams to jump in the water on a very hot muggy morning. It is a sprint triathlon as the distances were .25 mile swim, 11 mile bike and 4 mile run. I did not intend to use a wetsuit but I was surprised to see some people in them especially with water temps 80+.

Swim - .25 mile
It was warm swim in the back bay with the first 125-50 yards straight into the current. The current was not issue as much as the time interval between waves. I was in the 4th wave with 3:00 minutes between waves. I am not the strongest swimmer but to my surprise we swam into the wave before us before the first buoy and it slowed a lot of my age group down. It probably slowed me down by a good minute but I was happy with my swim given the traffic jam. My time was just over 8 minutes but to me the most important part was feeling much more comfortable in a mass swim start. My transition could have been faster but it was a good 150+ yard run to my bike and then another 75-100 yards to the bike exit.

Bike - 11 miles
Plain and simple I hammered the bike as I knew I could. I may have even been conservative on the first 3-4 miles but I felt incredibility strong on the bike. I don;t think you could have designed a flatter course but there were numerous turns on the course but I was able to take them all pretty fast. I made up for the slow swim with the 4th fastest bike split of the day. My time over the 11 miles was 27:54 or 23.7 MPH. It was also the first time I used my new aero helmet! Transition into the run was a bit better but I know I need to work on my transitions. I think if my transitions were where they were when I competed regularly in triathlons I could have saved 30-40 seconds which moves me up to 5th or 6th overall, so some serious work needed there.

Run - 4 miles
By the time the run started, the sun was out and baking all of us. The humidity at this point was very oppressive. I started out very conservative and just maintained a steady but slow pace. I was passing people on the run so in my head I thought I was moving faster than I actually wound up running. One thing that may have helped would have been mile markers on the run but there were none. I think that would have helped me to run the second half a little faster but I guess when you are passing people and nobody is passing you, you don;t realize how slow you are moving. I held a steady 7:11 per mile to hit 28:45 for the 4 miles but should have still run 15-20 seconds faster despite the conditions.

Total - 1:08:02 - 10th overall/ 2nd age group

Overall, I am happy with the race and felt like steps were taken in the direction of getting back to where I was 14 years ago. I do need to work harder on the run as I know some solid track workouts will make drastic improvements there. I hope to also have better transitions when I race again August 26th at Keystone State Triathlon. I have the option of sprint distance or Olympic distance.

http://www.trimaxendurancesports.com/KeystoneState.html

New training totals:
Week
Bike - 5 rides/ 151 miles/ 6.90 hours/ 21.80mph
Run - 4 runs/ 23.25 miles/ 2.80 hours/ 7:13 per mile
Swim - 4 swims/ 3 miles/ 1.60 hours
Total - 13 workouts/ 177.25 miles/ 11.3 hours

2012
Bike - 167 rides/ 5337 miles/ 252.37 hours/ 21.2mph
Run - 102 runs/ 639.25 miles/ 77.20 hours/ 7:14 per mile
Swim - 67 swims/ 57 miles/ 27.83 hours
Total - 336 workouts/ 6033.25 miles/ 356.40 hours

I am hoping to get in 2-3 more races before the end of the season. All I can say that the 2013 triathlon season is looking good at this point!

TdO '12

Race Time!

 

Normal week of training = Time to race again!

With a solid week of swimming, biking and running, it is now time to get everything ready to race again. It is not looking good Ironman 70.3 Boulder, so I better find something locally or somewhat local. Right now I am looking at two options for a possible race. The first option is the Wilkes Barre Olympic Distance or the Brigantine Sprint Triathlon. Both races are next Saturday but even though it requires more traveling I am leaning towards Brigantine as it was one of first ever races I competed when I started triathlons. The distances for Brigantine are 1/4 mile swim, 11  mile bike (pancake) and 4 mile run. In all, it is a race that will take 1 hour 5 minutes to 1 hour 10 minutes. I will make my decision on which race by Monday. After this race my next race will be 3 weeks after this one. I still have rime to get 3-5 more races before the end of the season.

As for training, it felt great to get back in the pool, even as much as it is my least favorite of three disciplines. After missing one week in pool, times came back quickly. I also added a bit of faster intervals to kick start my speed. The bike and run continue to remain strong but I could benefit from so more miles on the run. I think in the very near future I will need to add some speed work on the run.

New Training Totals
Week
Bike - 5 rides/ 180 miles/ 8.75 hours/ 20.6 mph/ 4741 feet of climbing
Run - 4 runs/ 26 miles/ 3.17 hours/ 7:19 per mile
Swim - 4 swims/ 4 miles/ 1.95 hours
Total - 13 workouts/ 210 miles/ 13.87 hours

2012
Bike - 162 rides/ 5186 miles/ 244.45 hours/ 21.2 hours
Run - 98 runs/ 616 miles/ 74.40 hours/ 7:14 per mile
Swim - 63 swims/ 54 miles/ 26.25 hours
Total - 323 workouts/ 5856 miles/ 345.10 hours

Brigantine Triathlon
http://brigantinenow.com/2012-brigantine-triathlon-details/

Wilkes Barre Triathlon
http://www.wilkesbarretriathlon.com/

Which one will it be?

TdO ' 12!

More race reports soon to follow.

Vacation Over

   

In a manner of speaking, vacation is over. this past week was the annual family vacation and for the second year in a row it was in the Poconos. This year we stayed in a house near Lake Harmony, PA. It was great for riding and running but for the week, I had no access to a pool. So for a week my swimming would suffer but since it is my least favorite event, I did not mind. With being in the mountains, training was a little slower but the intensity and volume were there. Two of my rides this past week totaled over 3000 feet of climbing each ride. It was also a very scenic change to training for 5 days. Of course, needless to say, it was a good week with the family and catching up with them. It was also a good opportunity to think about what happens next with the race schedule.

Training Totals
Bike - 5 rides/ 202 miles/ 10.05 hours/ 20.1 mph/ 6588 feet of climbing
Run - 4 runs/ 29 miles/ 3.525 hours/ 7:18 per mile
Swim - N/A
Totals - 9 workouts/ 231 miles/ 13.575 hours

2012 Totals
Bike - 157 rides/ 5005 miles/ 235/70 hours/ 21.2 mph
Run - 94 hours/ 590.5 miles/ 71.22 hours/ 7:14 per mile
Swim - 59 swims/ 50.5 miles/ 24.30 hours
Total - 310 workouts/ 5646 miles/ 331.22 hours

Goals For Week
Bike - 5 rides/ 195-205 miles
Run - 3-4 runs/ 28-32 miles
Swim - 3-4 swims/ 2.5-3.5 miles

If possible, I would like to possibly race this week but definitely the weekend of August 4th & 5th. I am still hoping for some good news regarding the Ironman 70.3 Boulder possibility. I know if given another chance I can qualify for the Ironman 70.3 World Championships in Las Vegas.

July 28th - Checking Schedules 
August 4th -  Brigantine Triathlon (if no Ironman 70.3 Boulder)
August 5th - Ironman 70.3 Boulder (????)
August 26th -  Keystone State Triathlon
September 8th - Quakerman Half Distance Triathlon or Olympic Distance
September 9th - Ironman 70.3 World Championships

These past 7 months of returning to triathlons have me motivated for a huge 2013. I know it may seem like a long way off but on just my first result at Amica Ironman 70.3 Rhode Island, I know returning to Kona will happen sooner than later. I am sometimes surprised how quickly the comeback has progressed given the medical setbacks in April.

Back to the pool tomorrow!

TdO '12!

No Time To Rest!

     

While waiting on word about the potential for Ironman 70.3 Boulder on August 5th, training picked right up after the race Sunday. Surprisingly, I felt strong this week in my training. I was able to keep the volume high but at the same time kept intensity to a minimum. I eased into every workout and as I loosened up I picked up the pace. I am hopeful to get into the race in Boulder since I will be my only chance to qualify for Ironman 70.3 Las Vegas, which is the World Championship race. If I can't get into Boulder, I have 2-3 races I am looking at for August but shorter distances. I know if I could get into Boulder, I should easily be able to qualify for Worlds as it would give me the 5 weeks of training I needed for my first 70.3.

New Training Totals:
Week
Bike: 5 rides/ 193 miles/ 9.30 hours/ 20.7 mph
Run - 3 runs/ 30 miles/ 3.68 miles/ 7:21 per mile
Swim - 4 swims/ 3.5 miles/ 1.86 miles
Total: 12 workouts/ 226.5 miles/ 14.84 hours

2012
Bike: 152 rides/ 4803 miles/ 225.63 hours/ 21.30mph
Run - 90 runs/ 561.5 miles/ 67.68 miles/ 7:14 per mile
Swim - 59 swims/ 50.5 miles/ 24.30 miles
Total: 301 workouts/ 5415 miles/ 317.61 hours

Goals This Week
Bike - 5 rides/ 190-200 miles
Run - 4 runs/ 28-32 miles
Swim - ??? (On vacation in Poconos so not sure if I have access to pool)

This week I also will start to work on some of things that I learned during my race. I know I need some more time on my feet running and start to get some solid speed workouts. I also need to work on a more concerted effort to watch my nutrition on the bike to prepare for the run that follows. I think a solid brick workout will be in order! I am looking forward to some nice riding and running in the Poconos.

Potential Races Ahead:
July Like to race one of the nest two weekends
August 4th Brigantine Triathlon (if no Ironman 70.3 Boulder)
August 5th Ironman 70.3 Boulder (????)
August 26th Keystone State Triathlon

More to be added!

TdO '12

Race Report - Successful Return!

   

It may not have been the time I was hoping to hit but given the weather and a tougher course than I thought, I think the race was a successful return to triathlons. While it was not as humid as the days leading up to the race, it was a hot day (68 degrees when I woke up at 4AM) and the water temp was 82 degrees (no wetsuit allowed).

5:00AM - Body Marking and Transition Set-Up (These races start to early!!!!)
Arriving at the race start, I had no idea what to expect from the day. I know I was prepared to finish the race but I was there to race. I am not one who can just do something to say they did it. I had been to the highest levels of triathlons prior to my 14 year hiatus.

6:25AM - Men's 40-44 Swim Start
I really hate the swim portion! It has and will always be my weakest of the three disciplines. Standing on the beach looking over the lake that morning, all I could think about was just get through swim. About 100 yards into swim I also remembered why I hate the swim start as you wrestle for clear space and have 100+ other swimmers beating the crap out of you for a little bit. I just kept telling myself stay calm and it will eventually clear slightly. I also had to assist another swimmer who panicked 150 yards into the swim until a lifeguard could to him. I just happened to hear yell for help when I popped my head up to sight a buoy. There is not much to say but it was a slow swim 38:43 and I had trouble sighting buoys for the first half as we swam directly into the sun. But I survived and it was now off to my best events.

Bike
Once on the bike I knew I was going to have to make up some time. The course was a lot hillier than what the course map showed. On the map, it said it was a total of 1300 feet of climbing throughout the race. They were a little off as it was 2744 feet of climbing. Once I realized how hilly it was going to be I altered my goal time, and set off through the field picking off riders quickly. Also, given how hot it was going to be on the run 80-85 degrees, I rode a little conservative to save my legs for the run. The hills were not to bad and I was able to climb them without taxing myself. There were some railroad crossings and potholes as we rode back into Providence which slowed everyone down for the last 5-6 miles. Coming into T2, I had went from 28th in my age group to 13th off the bike. My time on the bike was 2:40:15 or 21mph for the 56 mile (56.44 on my Garmin) bike leg.

Run
I will admit running out of T2 and going down a slight hill, I had doubts that my legs would survive the run. My longest training run to this date was 12.25 miles and that was with no biking beforehand. The run was a 2 loop course through Providence with the first 3 miles of each loop basically going up hill and there was not much shade on the course. I ran the first 3-4 miles without looking at splits and just on feel. It felt easy and conservative and something like 7:00 per mile pace. After mile 4, I looked at my watched and it was more like 6:40 pace. I was surprised to see that but also knew I had to back off a little relax. I felt strong through the first loop but the second loop was not as good. I lost sometime on the second loop but I just kept telling myself, there will be no walking today. I actually thought my run had slowed to 10:00 per mile pace but in all actuality it was 7:30 per mile. I finished the run with a time of 1:34:54.

Total race time: 4:58:57 - 10th in age group(120 total)/85th overall (1100 started)

I learned a lot from this experience. I know I need to work on my nutrition while on the to better prepare for the run. I know as my training improves, my swim and run will be better and top 3's in my age group will be there again. Overall, I think it was a good race given the set backs in April and then  finding out National Harbor was cancelled and compressing my training schedule by 5 weeks.

Breaking 5 hours on this day was a good race. I went there also hoping to qualify for the Ironman 70.3 World Championships in Las Vegas in September. Once I realized I was 10th in my age group, I figure there is no way the qualifying slots will drop that low so we set off for home. Well yesterday on twitter, I saw someone who did the race tweet he got his qualifying slow so I checked his results. Low and behold, he finished 14th in my age group so if I stayed I would have qualified. You have to be present for the qualifying slot roll-down. But to me at that time Sunday, I did not feel my performance was a championship qualifying performance and I still feel the same way. I wanted to qualify on my terms (not roll-down) and that was having a championships caliber race. I am my own worst critic, but if I were to get to Vegas for the championships, I would be going to compete at the highest level.

Better races ahead!

I'M BACK!

  

It is hard to believe that I have not competed in a triathlon since May 1998 in Bakersfield, CA. Sitting in my hotel room now and I kind of have indifferent feelings about the race. Please, don't get me wrong, I am pumped to be keeping tomorrow as I have missed being around triathlons and the awesome challenges they present but at the same time I am not new to the idea of competing. Yes, it will be my first triathlon in a long time but in the mean time I have competed as a runner (2:27 marathon and 15:18-5K PR's) and as a cyclist since that race. I am going into tomorrow with a time goal in mind and I will see where it places me if I can hit the time. I know my training has been awesome the past 10 weeks and I feel fresh after this week of taper.

New Training Totals
Week (May seem high but remember my week starts on Sunday so 7 day taper)
Bike - 5 rides/ 130 miles/ 6.25 hours/ 20.8mph
Run - 4 runs/ 19 miles/ 2.60 hours/ 7:18 per mile
Swim - 3 swims/ 3 miles/ 1.55 hours
Total - 12 workouts/152 miles/ 10.40 hours

2012
Bike - 147 rides/ 4610 miles/ 216.30 hours/ 21.3mph
Run - 87 runs/ 531.5 miles/ 64.00 hours/ 7:13 per mile
Swim - 55 swims/ 47 miles/ 22.40 hours
Total - 289 workouts/ 5188.5 miles/ 302.70 hours

Goals For This Week
To Be Determined After Race Tomorrow

Race report either tomorrow night or Monday depending on when I get home tomorrow night.

TdO '12!

Knowing how I can be, I am sure I will be planning my next race before I am even in the car headed home!

READY!

   

Well, after today the only thing left to do is taper. Funny thing is, taper is a word that most endurance athletes hate even though it means a good reduction of training volume. It would be an interesting study to find out why we hate tapering. Regardless of reasons, it is where I am at with just one week till Amica Ironman 70.3 Rhode Island.

This past week several workouts have given me complete confidence that 9 weeks was enough to get ready after finding out my original race was cancelled. It may not seem like a lot but on Thursday, I completed a very hilly 12.25 mile run at 7:15 per mile and have the confidence I can easily run 13.1 off the bike. In the pool, my interval times in workout dropped drastically from last week to this week and was able to hold pace from 100 yards to 400 yards. The bike continues to click on all cylinders and my comfort in the aero position increases. Today after climbing 900 feet in the first 11 miles of the ride I polished it off with the next 21 miles @ 24.5 mph! One thing I can say even with nearly 11 hours of workouts this week, I am feeling fresh!

New Training Totals:
Week
Bike - 5 rides/ 152 miles/ 6.99 hours/ 21.7 mph
Run - 3 runs/ 24.75 miles/ 2.99 hours/ 7:14 per mile
Swim - 4 swims/ 3.75 miles/ .95 hours
Total - 12 workouts/ 180.5 miles/ 10.93 hours

2012
Bike - 142 rides/ 4480 miles/ 210.01 hours/ 21.3 mph
Run - 83 runs/ 512.5 miles/ 61.70 hours/ 7:13per mile
Swim - 52 swims/ 44 miles/ 20.89 hours
Total - 277 workouts/ 5056.5 miles/ 292.6 hours

Goals This Week (Yes this is a taper....lol)
Bike - 5 rides/ 100-125 miles
Run - 3 runs/ 16-20 miles
Swim - 3 swims/  1.5-2.0 miles

Of course after this it will be time to find some more races.......I guess the real question will be can I come back a week later and compete in my hometown race that I have finished 2nd the last time I raced it 1994. Maybe Brigantine Triathlon August 4th on their 25th anniversary. And yes let's not forget TdO '12 but at this point, he doesn't want to Time Trial against me!

But first......Amica Ironman 70.3! First triathlon since Bakersfield 1998.....wow!

Hotel Booked....70.3 RI Almost Here!

 

Hotel booked! Two weeks to go, officially no turning back now!

With 14 days until Amica Ironman 70.3 Rhode Island, I am finally 100% confident that I am ready to achieve my goals even with having to move training schedule up 4 weeks. At the beginning of the year, I set a goal of going sub 4 hours 45 minutes for a 70.3.

Today, I wrapped up my biggest week of volume of time training with an easy and steady 35 mile ride. The week started off with a 62 mile ride which included to of the biggest climbs in Central PA, New Berlin Mtn Road and Jacks Mtn. With other hills and rollers, the ride had a total elevation climb of 3600 feet. This week also put the aero bars on the bike and felt so strong in the aero position. My running, while not high in miles, has been getting stronger with each week. I did get a run of 1 hour 24 minutes on a hot, humid morning and felt strong the entire way. Running has always been one of strengths so very confident, after recent brick workouts, I will be able to hold 7:00 per mile for the 13.1 off the bike. Despite being my weakest discipline, I am feel better in the pool. I had two solid swim workouts of some hard intervals.

Training Totals:
Week
Bike: 5 rides/ 192 miles/ 9.15 hours/ 21.0 mph
Run : 3 runs/ 24.5 miles/ 3.0 hours/ 7:21 per mile
Swim: 4 swims/ 3.5 miles/ 1.85 hours
Total - 12 workouts/ 220 miles/ 14.0 hours

2012
Bike: 137 rides/ 4328 miles/ 203.08 hours/ 21.3 mph
Run : 80 runs/ 487.75 miles/ 58.71 hours/ 7:13 per mile
Swim: 48 swims/ 40 miles/ 18.95 hours
Total - 265 workouts/ 4855.75 miles/ 280.74 hours

Goals This Week

Bike: 5 rides/145-55
Run : 3 runs/20-24 miles
Swim: 3-4 swims/3-3.5 miles

My goal this week is to reduce the volume by 20-25% but keep the quality up a little this week. I am looking to get another long run, mid-week, of 1:25-1:30 to give me a little more confidence on the run. I hope to get another two solid swim workouts to push the pace in the pool.

TdO '12! 

Hay Is Almost In the Barn!

   

Here it is, just three weeks until the Amica Ironman 70.3 Rhode Island and one week remains of heavy training. As training progresses incredibly now, I wish National Harbor 70.3 had not been cancelled because I am sure I could rip a 4:20-30  by then. As for now, I am realizing that a 4:35-40 is quite possible with my current training. I am not ready to concede yet but it may take a 4:30 to qualify for worlds but who knows in three more weeks barring any setbacks.

Yesterday's brick workout gave me confidence that training was right on line with my goals. The brick workout consisted of a 28 mile bike ride followed by a 6.25 mile run. I wanted to bike at my goal race pace and nailed that covering the 28 miles in 1:15 or 22.5 mph. Once on the run the plan was to hold 7:00 per mile pace for the run. At the beginning of the run, I settled into a relaxed strong rhythm of what I thought was the goal pace but I could not tell early on as my GPS was not working right. Finally, 8 minutes into the run the GPS started tracking and to my pleasant surprise I was steady at 6:35-40 pace and I held that pace for the entire run covering the 6.25 miles in 41:30. I am confident if slowed down to 7:00 per mile I can hold that pace for the entire 13.1off the bike. I know my biking is just about there as today (one day after brick) I did an easy 50 mile ride with 1900 feet of climbing at 75% of max heart rate and easily managed 20mph. Now, if I can get my swim where I want it  over the next three weeks, who knows???

Training Totals:
Bike - 5 rides/ 194 miles/ 9.31 hours/ 20.8 mph/ 4859 feet of climbing
Run - 3 runs/ 24.5 miles/ 2.94 hours/ 7:12 per mile
Swim - 2 swims/ 1.5 miles/ .76 hours
Total - 10 workouts/ 210 miles/ 13.01 hours

2012
Bike - 132 rides/ 4136 miles/ 193.93 hours/ 21.3 mph
Run - 77 runs/ 463.25 miles/ 55.71 hours/ 7:12 per mile
Swim - 44 swims/ 36.5 miles/ 17.1 hours
Total - 253 workouts/ 4635.75 miles/ 266.74 hours

Goals This Week
Bike - 5 rides/ 185-200 miles
Run - 4 runs/ 27-30 miles
Swim - 3-4 swims/ 2.5-3 miles

This week the trip planning gets underway! I am pumped for the 70.3 but wish I had an opportunity to race prior to the "A" race.  The cancellation of the National Harbor race really screwed things up but thankfully, it may have been over 10 years ago, I am not new to the distance.

TdO ' 12!

Inside One Month To Judgement Day

  

Two more weeks of serious training then two weeks of taper and the race will be here! The past 5 weeks have been flying by but training has been going very well. I am finally feeling at home in the pool again and have started on some workouts to jump start some speed (very little speed). I know The key to my race will be a solid swim and getting on the bike within 30-35 minutes. Biking continues to go extremely well and I know I am in shape to cover the course in 2:25-35. The key will be having a solid run and hoping to hold 7:00 per mile pace for the 13.1. I know it was a while ago but that just seems so slow given that I used to run the 13.1 of a half-ironman in 1:18-21, depending on terrain.  I will save that for the Ironman 70.3 World Championships on September 9th in Las Vegas.

My highlight workout this week was my 9 mile run on Friday morning. For six miles in the middle of the run, I alternated 1/2 mile repeats at 6:00 pace and 7:00 pace. I felt string after the workout and legs even felt good after sitting in the car for 8+ hours afterward.

New Training Totals:
Bike: 5 rides/ 190 miles/ 9.50 hours/ 20 mph
Run: 3 runs/ 21.5 miles/ 2.51 hours/ 6:57 per mile
Swim: 3 swims/ 2.5 miles/ 1.22 hours
Total: 11 workouts/ 314 miles/ 13.23 hours

2012 Totals
Bike: 127 rides/ 3942miles/ 184.63 hours/ 21.35 mph
Run: 74 runs/ 438.75 miles/ 52.77 hours/ 7:12 per mile
Swim: 42 swims/ 35 miles/ 16.34 hours
Total:  243 workouts/ 4415.75 miles/ 253.74
Total: 11 workouts/ 314 miles/ 13.23 hours
Goals This Week
Bike: 5 rides/ 180-195 miles
Run: 4 runs/ 25-30 miles
Swim: 3 swims/ 2-2.5 miles

Time to truly focus!

TdO '12 !

Nike Used This Song - So Why Not Me!

  

It is getting close to crunch time in my preparations for the big race. It is not just 5 weeks until the Amica Ironman 70.3 Rhode Island and things are looking good on the road for a great result. I say on the road more so because there is still some work to be done in the pool. This past week was my biggest week by volume since my return to training 5 weeks ago. Two workouts in particular give me a lot more confidence after this week. On Tuesday, on what was supposed to be a short 35-40 mile easy ride to meet the 4K for Cancer Team Seattle on their way into Selinsgrove turned into a 61 mile ride with the last 26 miles at 22mph after being in the saddle for nearly two hours. Somehow we biked by the group while they were eating lunch and had to hammer back to meet them before they got to town. We had one stretch where we covered 10 miles at 24mph and the legs felt great throughout the entire ride. The other workout was the brick workout to finish the week off today. On a windy morning I was able to complete a 23 mile ride at 21.7 mph and then top it off with a relaxed 3.5 mile run at 6:20 per mile and felt string throughout. I know there are some more serious workouts over the next 5 weeks but if things continue to progress at this rate my goal of sub 4:45 looks good!

Training Totals
Week
Bike - 5 rides/ 190 miles/ 9.39 miles/ 20.25 mph
Run - 4 runs/ 26.5 miles/ 3.23 hours/ 7:18 per mile
Swim - 2 runs/ 1.75 miles/ .88 hours
Total - 11 workouts/ 218.25 miles/ 13.5 hours

2012
Bike - 122 rides/ 3751 miles/ 175.12 miles/ 21.4 mph
Run - 71 runs/ 417.25 miles/ 50.26 hours/ 7:13 per mile
Swim - 39 runs/ 32.5 miles/ 15.12 hours
Total - 232 workouts/ 4201 miles/ 240.5 hours

Goals For Week
Bike - 5 rides/ 175-190 miles
Run - 4 runs/ 25-30 miles
Swim - 3 swims/ 2 miles

This week will mark the return to the track for a speed workout and the start of workouts in the pool other than just straight distance swims. I also need to work on travel plans for the race. I am looking forward to getting back on the bike tomorrow as I just had a new chain and cassette put on the bike and a tune-up. Might be time to tackle Jacks Mtn. now that I will have all my gears!

TdO ' 12! 

Seems More Realistic (Slightly)

  

With just 6 weeks till Amica Ironman 70.3 Rhode Island, it feels like training is coming together in all aspects and this goal of qualifying for Ironman 70.3 World Championships is more realistic. It may not have been my highest mileage on the bike but it was the best I have felt on the bike this year. I had several rides where I easily went over an hour to hour and a half at my goal 70.3 race pace, and it felt as I could have gone for well over 56 miles at that pace. I know I need to increase my long runs but my form and the ease at which my running seems to be moving is very encouraging. I finally feel ready to resume track workouts and increase my efficiency. Now swimming will always lag behind the other two disciplines, but not swimming for the entire month of April, I am finally comfortable in the pool and my pace per 100 yards is dropping.

In all reality, I am looking at just 4 more serious weeks of training with a two week taper. 4 hours 45 minutes or faster is still possible!

New training totals
Week
Bike - 5 rides/ 150 miles/ 6.86 hours/ 21. 9 mph
Run - 4 runs/ 23.5 miles/ 2.77 hours/ 7:05 per mile
Swim - 3 swims/ 2 miles/ .95 hours
Total - 12 workouts/ 175 miles/ 10.58 hours

2012
Bike - 117 rides/ 3561 miles/ 165.74 hours/ 21. 5 mph
Run - 67 runs/ 391.75 miles/ 47.03 hours/ 7:12 per mile
Swim - 37 swims/ 31 miles/ 14.24 hours
Total - 221 workouts/ 3983.25 miles/ 227.01hours

Goals For Week
Bike - 5 rides/ 170-190 miles
Run - 4 runs/ 25-28 miles
Swim - 2-3 swims/ 2 miles

Aside from track workouts, it is also time to practice with aerobars on the "Machine" and start actual swim workouts instead of just swimming as my endurance is good in the pool! Who knows, I may even find a small triathlon to test my fitness as well as get bike tuned up and new chain!

TdO ' 12!

Next Time, Jacks Under 16:00!

 


Dare I start this way, but minus any more medical setbacks I feel very good about the Amica Ironman 70.3 Rhode Island in 7 weeks. I gain a lot of confidence from today's ride which included a climb up Jacks Mtn. The climb itself started at mile 24 of a 54 mile bike ride and it is 2.5 miles in length and climbs 1120 feet.  Even with legs not feeling 100% after a hilly run yesterday I tackled the climb in 16:17, my fastest time up the hill. It is the 2nd fastest time on Strava up the hill. I also felt really good after a brick workout earlier in the week where I ran 3.25 miles off the bike at 6:15 per mile and it did not feel difficult or that I was pushing the pace. On friday, after 4 days of the pool being closed, I decided to jump in and swim a mile and I was pretty close to the same pace as I was prior to my eye issues. Now I just need to stay focused and consistent in my training.

New training totals:

Week
Bike - 6 rides/ 192 miles/ 9.52 hours/ 20.2mph
Run - 4 runs/ 23 miles/ 2.76 miles/ 7:12 per mile
Swim - 1 swim/ 1 mile/ .48 hours
Total - 11 workouts/ 216 miles/ 12.76 hours

2012
Bike - 112 rides/ 3411miles/ 158.87 hours/ 21.5mph
Run - 63 runs/ 367.25 miles/ 44.26 miles/ 7:13 per mile
Swim - 34 swim/ 29 mile/ 13.29hours
Total - 208 workouts/ 4015.25 miles/ 216.42 hours

Goals
Bike -4-5 rides/ 150-175 miles
Run - 4-5 runs/ 25-30 miles
Swim - 2-3 swims/ 1.5-2.0 miles

After this big week, I plan to drop down in volume a little this week in preparation for a huge 4 week cycle in lead up the the final 3 week push. It will be soon time to get bike in shop for tune-up and new chain so the machine will be dialed in as I fly across this course and of course when I fly up Jacks in under 16:00!

TdO ' 12 - Roads of Jersey will feel like riding downhill after this next cycle of training!

Eight Weeks Is Really Not A lot Of Time.

  

"Gonna rise up
Find my direction magnetically
Gonna rise up
Throw down my ace in the hole"
Eddie Vedder  "Rise"

This week I officially registered for the Amica Ironman 70.3 Rhode Island on July 8th. It is just 8 short weeks from today. Maybe I am crazy to think, that after the set back for basically all of April, that I can be ready for a race of this magnitude in just 8 more weeks. I guess I am about to find out how far I can physically and mentally push my body and mind over this stretch.

This past week was the second consecutive week of what I consider normal training. I was able to top 10 hours of training and managed to motivate myself to swim 3 times. By the end of the week, I was beginning to feel as comfortable in the pool as I did prior to the eye issues. Despite being indoors most of April, I have felt incredibly strong on the bike including the hills. The run is feeling better I know I need to get some more speed workouts and that will start this week. New training totals:

Week
Bike: 5 rides/ 150 miles/ 7.33 hours/ 20.5mph
Run: 3 runs/ 19.5 miles/ 2.36 hours/ 7:16 per mile
Swim - 3 swims/ 2 miles/ .94 hours
Total - 12 workouts/ 171.5 miles/ 10.63 hours

2012
Bike: 106 rides/ 3219miles/ 149.35 hours/ 21.6mph
Run: 59 runs/ 344.25miles/ 41.5 hours/ 7:14 per mile
Swim - 33 swims/ 28 miles/ 12.81 hours
Total - 198 workouts/ 3591.25 miles/ 203.66 hours

Goals for Week
Bike: 5 rides/ 150-165 miles
Run: 4 runs/ 22-25 miles
Swim - 2-3 swims/ 1.75-2 miles

I am still debating the Mon Tour 75 this upcoming Saturday. It is still mentally tough to see myself doing that race again after getting hit by the car last year with 6 miles to go. I guess it will be a late week decision as the weather will be a big factor. I also don't want to jeopardize my 70.3 training.

TdO '12 - Might be more fair for the other guy now as I my 70.3 will occur before it!!!

WTF? 9 Weeks - Enough To Get Ready For Ironman 70.3?

Friday evening, I received an email that really pissed me off. With no explanation within the email, I was notified of the cancellation of the Ironman 70.3 National Harbor. Even after the eye surgeries, I figured 13 weeks would be enough to get ready for the race with the ultimate goal of qualifying for the Ironman 70.3 World Championships in Las Vegas on September 9th. Now with this cancellation, I am pretty much left with one race left on the Ironman schedule to qualify for Vegas. The only race that fits my travel and coaching schedule is the Amica Ironman 70.3 Rhode Island on July 8th. This now leaves me with 9 weeks to get ready. Am I crazy to think it can be done???

This past week was my first week in a month that resembled a normal training schedule. I was able to finally return to the pool and get a few days of swimming. I was also able to get outside again on the bike. Surprisingly, my vision seemed to be pretty normal in regards to seeing to the side despite the blurred vision in the right eye. It was also good to get off the indoor trainer for the first time in a month. New training totals:

Week
Bike - 5 rides/ 147 miles/ 6.56 hours/ 22.4 mph
Run - 3 runs/ 17.5 miles/ 2.16 hours/ 7:24 per mile
Swim - 2 swims/ 1.25 miles/ .55 hours
Total - 10 workouts/ 165.75/ 9.27 hours

2012
Bike - 101 rides/ 3069 miles/ 142.02 hours/ 21.6 mph
Run - 56 runs/ 324.75 miles/ 39.14 hours/ 7:13 per mile
Swim - 30 swims/ 26 miles/ 11.87 hours
Total -187 workouts/ 3419.75/ 193.03

Goals for Week
Bike - 5 rides/ 145-160 miles/ 6.5-7.5 hours
Run - 3 runs/ 18-21 miles/ 2.0-2.5 hours
Swim - 3 swims/ 1.75-2.0 miles/ .75-1.0 hours

I guess it is now time to find out how far one can push the human body when training is move up by weeks. This should be a lot of fun!!

TdO '12!

Slowly Returning To Normal!

 

After what seemed like an eternity, things returned to normal (somewhat) this past week. While I am not at the mileage that I was hitting prior to the start of the eye issue, at least I was able to bike and run this week. I took one more week off from swimming, at least until I was cleared by my retina doctor. While it is constant in the back of mind, the eye seems to be responding well to the last procedure except for the fact that it is not tracking correctly. The doctors are a bit baffled by it but believe it should return to normal but as they continually inform me, controlling the pain I was in was the main concern. The red in the eye is beginning to clear, so hopefully in a few days I will be able to stop wearing sunglasses inside and outside.

This past week I was able to run three times in addition to five quality bike rides. The bike rides have been on the indoor trainer but they have been quality. I finally figured out a good tire pressure to mimic outdoor riding and the average heart rate during my rides last week was 141BPM. I kept the running to a few easy runs equaling 16 miles. I kept the runs very relaxed as I got my legs back under me after not running for 12 days.

Training Totals
Bike - 5 rides/ 138 miles/ 6.10 hours/ 22.6mph
Run - 3 runs/ 16 miles/ 1.97 hours/ 7:23 per mile
Total - 8 workouts/ 154 miles/ 8.07 hours

2012
Bike - 96 rides/ 2922 miles/ 135.47 hours/ 21.6mph
Run - 53 runs/ 307.25 miles/ 36.99 hours/ 7:13 per mile
Swim - 28 swims/ 24.75 miles/ 11.32 hours
Total - 177 workouts/ 3254 miles/ 183.78 hours

Goals for Week
Bike - 5 rides/ 140-155 miles/ 6.25-6.75 hours
Run - 3 runs/ 16-20 miles/ 2-2.5 miles
Swim - 2 swims/ 1.25-1.75 miles/ 1-1.25 hours

It is kind of scary to think that Ironman 70.3 National Harbor is 14 weeks away. I am very confident in my ability to get my run and bike quickly back to where it was 3 weeks ago but not swimming for this stretch has me concerned. I need to quickly get my swim going. I am not doing this race to just finish but I am going to compete and earn a spot to the Ironman 70.3 World Championships in Las Vegas! 

Something will eventually go right.

TdO '12

8 Days And Counting!

 

8 days and counting....the number of days in a row with no headaches or pain in the eye. It still looks like crap after 3 eye procedures in two weeks. Another plus over the past few days is my sense of taste is returning to normal as the last procedure and the tube shoved down my throat for the application of anesthesia/oxygen messed that up. I am sure some of the distorted sense of taste is due to the amount of drops in the eye over the past 2-3 weeks dripping nicely into my sinuses! But at least this last procedure seems to be working and I am cleared to get back into some normal triathlon training!

This past week, after taking the day off after the latest procedure, I decided I would just ride the bike on the trainer for an hour a day. I could maintain fitness and at the same time not produce a lot of jarring motions that may effect the eye. I am very anxious to get back into some normal training as I am down to 15 weeks until Ironman 70.3 National Harbor. Despite the setback in training over the past 3 weeks, I know that I can easily be ready in 15 weeks to accomplish my goals (sub 4:45)! This week as I get back into training I am setting some conservative goals for the week.

Training Totals
Week
Bike - 6 rides/ 136.75 miles/ 6.01 hours/ 22.8 mph

2012
Bike - 91 rides/ 2817.75 miles/ 130.88 hours/ 21.5mph
Run - 50 rides/ 291.25 miles/ 35.01 hours/ 7:15 per mile
Swim - 28 swims/ 24.75 miles/ 11.32 hours
Total - 169 workouts/ 3133.75 miles/ 177.21 hours

Goals This Week
Bike - 5-6 rides/ 135-160 miles
Run - 3-4 runs/ 15-20 miles
Swim - 2 swims/ 1.0-1.5 miles (if allowed to swim)

If the next two weeks go well, I will give some serious thought to racing the Mon Tour 75 Mile Race again. I need to get something on paper that resembles a race schedule to keep me motivated!

TdO '12!

Dare I Ask......What Next??????

  

Well, here it is the newest blog just a few days late. I am sorry for the delay but once again the eye decided it did not like cooperating and the shunt the doctors put in two weeks ago failed. The past two weeks have been all over the place with the eye. It has gone from times where I thought the eye was fixed to points where I had headaches that were more painful than getting hit by the car during the bike race last year. This weekend got so bad that it almost came down to the decision to remove the eye. This week the doctors tries a retrobullar alcohol injection and some laser surgery to help fix the eye. Let's see if I can get past 7 days without any issues. It sure would be nice to get back to some normal sleep and training.

Prior to the headaches returning Saturday I was able to get a solid week of training. I was able to get on the bike 6 days and run 4 days. I am still out of the pool and now guessing out of it for another week or two. Who knows how long this latest episode will hold me from getting back into full triathlon mode but I am starting to worry about the Ironman 70.3 on August 5th. Something has to eventually go my way.......right???

Training Totals
Week
Bike - 6 rides/ 163 miles/ 7.34 hours/ 22.2 mph
Run - 4 runs/ 18 miles/ 2.18 hours/ 7:15 per mile

2012
Bike - 85 rides/ 2647 miles/ 123.37 hours/ 21.5mph
Run - 50 runs/ 291.25 miles/ 35.01 hours/ 7:12 per mile
Swim - 28 swims/ 24.75 miles/ 11.32 hours
Total - 163 workouts/ 2963 miles/ 169.7 hours

This week I am not sure what I will be getting so I will set some low goals and hopefully I will be able to hit at least them. I know for sure that swimming won't be happening for the third straight week.  Here goes:

Bike - 5 days/ 125-150 miles/ 5.5-7 hours
Run - 3 days/ 15-18 miles/ 1.75-2 hours
No headaches! Back in the pool next week!

TdO '12.....Might be able to at least salvage that!!!!!!!!!!!

No Swimming Allowed!

  

Well, given that I was coming off eye surgery, my week still went very well. With 18 weeks till Ironman 70.3 National Harbor, this week was Base 1 - Week 1. The first three months of the year served to build a strong fitness level to begin serious triathlon training. It has been a long time since I have felt this strong with my cardiovascular fitness.The only thing that did not happen and won't happen for another week is swimming. It is the one thing I am not allowed to do post-surgery. Once cleared I will also begin to add some resistance training to the schedule. To be on the safe side, I did all of my biking on the indoor trainer. I hope to be back outside riding the bike sometime this week. The workouts on the bike have been effective, but extremely boring!!!

Training Totals:
Week
Bike - 5 rides/ 157 miles/ 7.25 hours/ 21.7 mph
Run - 3 runs/ 21 miles/ 2.56 hours/ 7:18 per mile
Total - 8 workouts/ 178 miles/ 9.81 hours

Year
Bike - 79 rides/ 2484 miles/ 116.02 hours/ 21.4 mph
Run - 46 runs/ 273.25 miles/ 32.83 hours/ 7:13 per mile
Swim - 28 swims/ 24.75 miles/ 11.32 hours
Totals - 153 workouts/ 2782 miles/ 160.77 hours

Goals This Week
Bike - 5-6 rides/ 170-185 miles/ 8.5-9.5 hours
Run - 3-4 runs/ 21-26 miles/ 2.5-3.0 hours
Swim - NA
(And no medical issues!!!!)

Motivation for training is very high as watching the coverage of Paris-Roubaix can get one amped to ride or workout! The Hell of the North would be a fun route to ride one day. After watching it, you can see why it is considered the one day classic to win!  Not sure if it can compare to the one day classic of the TdO '12!!

Racing season will soon be here!