M - Missed
T - Bike (20 miles - 1:09:00)
W - Missed
H - Bike (65 miles - 3:43:00)
F - Missed
S - Missed
S - Rest
Total Workouts: 2 (0 bricks)
Total Hours: 4 hrs 52 min
Swim Total: 0 miles/ 0 hr 0 min
Bike Total: 85 miles/ 4 hr 52 min
Run Total: 0 miles/ 0 hr 0 min
Ending Weight: 171 lbs
Giving "taper" a new meaning. You would think with just 2 weeks left until the big day that I would be motivated enough to see this thru to the end. Well, for some reason, I had difficulty getting workouts in this week. It was a combination of work and family commitments, and lousy weather. I did get in a couple good bike rides including a 65 miler with Jess Hatch on Thursday; however, I didn't run or get in the pool at all this week. Camille and the kids are heading to Vermont next week for Spring Break which should allow me to workout without conflict. That said, I truly am now under two weeks until IMSG and need to be careful not to over exert myself, or worse, get injured. Feeling good and excited about the big day.
Saturday, April 17, 2010
Saturday, April 10, 2010
Week 55 Results - Rehearsal Day
M - Swim (2.0 miles - 1:07:03)/ Bike (40 miles - 2:20:00)- Brick
T - Missed
W - Run (8.0 miles - 1:03:55)
H - Missed
F - Missed
S - Swim (2.0 miles - 1:05:00)/ Bike (70 miles - 4:18:00)/ Run (11 miles - 1:54:00) - Brick
S - Rest
Total Workouts: 3 (2 bricks)
Total Hours: 11 hrs 47 min
Swim Total: 4.0 miles/ 2 hr 12 min
Bike Total: 110 miles/ 6 hr 38 min
Run Total: 19 miles/ 2 hr 57 min
Ending Weight: 173 lbs
Fun week. While I was hoping for a bigger week in terms of workouts and hours, I'm happy with the quality this week. The highlight of the week was my trip out to St. George where I met up with 6 of my friends for a boys' weekend. The main purpose of this trip was to pre-ride the bike course and get a good feel for the terrain so that I'm not surprised in three weeks. I ended up modifying Saturday's workout and expanding it to a full rehearsal day routine based on a recommendation from Jim Moss. Following is a write-up of Saturday's activities:
Swim - Rich Goode, Stan Hansen and Greg Hoole joined me for this leg. We opted to do a pool swim versus going to Sand Hallow. This decision was based on both safety (didn't want to get hit by a boat at 7 AM) and logistics (getting bikes there and back, etc). I ended up swimming 2 miles (1:05:00) in the new community req center in Washington. Felt good. Then headed back to my parents' place in Sun River (south of Bloomington and southern most part of St. George). Rested for about 40 minutes.
Bike - Rode with Rich and Greg the whole way with Stan and John Richards going part of the way. Rode from Sun River to the start of the Ironman bike loop via Green Valley (apx. 13 miles), then did the 45 mile loop and came back home. Total bike was 70 miles in 4:28:00. Pretty slow pace. The roads near Kayenta are in terrible condition. The hills near Gunlock are very steep. However, the worst part of the ride was the head wind (30 - 35 mph) all the way home from Veyo. While I was hoping to take advantage of the downhill, I ended up exerting quite a bit of strength even on the downhill. Overall, I really enjoyed the bike ride, but it was definitely a challenge. I can only hope we don't experience similar headwinds on 5/1. Rested for 1 hour.
Run - Ran with Rich Goode. Instead of running the actual marathon course (heavy traffic), we opted to simply run from Sun River out (1 hour) and back. I ended up doing 11 miles in 1:54:00. I felt better than expected for the first 8 miles but definitely hit a small wall at mile 8. I think this had less to do with my conditioning and more to do with my liquid nourishment. It was a warm/windy day and I didn't do great planning for placing my liquids. I had my friends place Gatorade at mile 4. Drinking at mile 4 and then again on the return at mile 8 was not sufficient.
Nourishment - I opted to try this first Ironman without Infinit (although my buddy Rich Goode is doing Infinit and seems to like it) and instead go with Gatorade/Gu/Bloks (bike only)/Salt Caps. This has worked out okay for me in training. I did the following: went through two Gatorade bottles on the first 40 miles (refilled with water at Veyo). Finished off another bottle and 1/2 over the remaining 30 miles. Basically, I'm drinking about 1 bottle every 20 miles/1.25 hours. Many of my fellow riders have commented on the fact that I don't drink enough liquids but it hasn't really bothered me. I need to conscientiously think about drinking, many times not drinking because I'm thirsty. I switched off between Bloks (3 at a time - cherry with caffeine) and Gu (chocolate) on the bike. I ate three 6-packs of Bloks and two Gus on the bike. On the run, I had a Gu at mile 6 and another at mile 10. Didn't have any stomach issues; however as mentioned, I did feel like I was about to hit a wall near the end of my run. Again, definitely didn't get enough to drink on the run.
The overall experience was great. I don't think this was a huge confidence booster, but it wasn't demoralizing either. I feel confident I can finish this thing; although, the race day weather element will play a big part in things. I think this is going to be a slow triathlon for everyone given the challenging course. While my main goal is to finish, I was thinking I could do this in apx. 14 hours (80 min swim/7 hr bike/5 hr run/20 min transitions); however, I now think it will be closer to 15 hours with the bike being closer to 8 hours.
T-minus 3 weeks and counting!!!!
T - Missed
W - Run (8.0 miles - 1:03:55)
H - Missed
F - Missed
S - Swim (2.0 miles - 1:05:00)/ Bike (70 miles - 4:18:00)/ Run (11 miles - 1:54:00) - Brick
S - Rest
Total Workouts: 3 (2 bricks)
Total Hours: 11 hrs 47 min
Swim Total: 4.0 miles/ 2 hr 12 min
Bike Total: 110 miles/ 6 hr 38 min
Run Total: 19 miles/ 2 hr 57 min
Ending Weight: 173 lbs
Fun week. While I was hoping for a bigger week in terms of workouts and hours, I'm happy with the quality this week. The highlight of the week was my trip out to St. George where I met up with 6 of my friends for a boys' weekend. The main purpose of this trip was to pre-ride the bike course and get a good feel for the terrain so that I'm not surprised in three weeks. I ended up modifying Saturday's workout and expanding it to a full rehearsal day routine based on a recommendation from Jim Moss. Following is a write-up of Saturday's activities:
Swim - Rich Goode, Stan Hansen and Greg Hoole joined me for this leg. We opted to do a pool swim versus going to Sand Hallow. This decision was based on both safety (didn't want to get hit by a boat at 7 AM) and logistics (getting bikes there and back, etc). I ended up swimming 2 miles (1:05:00) in the new community req center in Washington. Felt good. Then headed back to my parents' place in Sun River (south of Bloomington and southern most part of St. George). Rested for about 40 minutes.
Bike - Rode with Rich and Greg the whole way with Stan and John Richards going part of the way. Rode from Sun River to the start of the Ironman bike loop via Green Valley (apx. 13 miles), then did the 45 mile loop and came back home. Total bike was 70 miles in 4:28:00. Pretty slow pace. The roads near Kayenta are in terrible condition. The hills near Gunlock are very steep. However, the worst part of the ride was the head wind (30 - 35 mph) all the way home from Veyo. While I was hoping to take advantage of the downhill, I ended up exerting quite a bit of strength even on the downhill. Overall, I really enjoyed the bike ride, but it was definitely a challenge. I can only hope we don't experience similar headwinds on 5/1. Rested for 1 hour.
Run - Ran with Rich Goode. Instead of running the actual marathon course (heavy traffic), we opted to simply run from Sun River out (1 hour) and back. I ended up doing 11 miles in 1:54:00. I felt better than expected for the first 8 miles but definitely hit a small wall at mile 8. I think this had less to do with my conditioning and more to do with my liquid nourishment. It was a warm/windy day and I didn't do great planning for placing my liquids. I had my friends place Gatorade at mile 4. Drinking at mile 4 and then again on the return at mile 8 was not sufficient.
Nourishment - I opted to try this first Ironman without Infinit (although my buddy Rich Goode is doing Infinit and seems to like it) and instead go with Gatorade/Gu/Bloks (bike only)/Salt Caps. This has worked out okay for me in training. I did the following: went through two Gatorade bottles on the first 40 miles (refilled with water at Veyo). Finished off another bottle and 1/2 over the remaining 30 miles. Basically, I'm drinking about 1 bottle every 20 miles/1.25 hours. Many of my fellow riders have commented on the fact that I don't drink enough liquids but it hasn't really bothered me. I need to conscientiously think about drinking, many times not drinking because I'm thirsty. I switched off between Bloks (3 at a time - cherry with caffeine) and Gu (chocolate) on the bike. I ate three 6-packs of Bloks and two Gus on the bike. On the run, I had a Gu at mile 6 and another at mile 10. Didn't have any stomach issues; however as mentioned, I did feel like I was about to hit a wall near the end of my run. Again, definitely didn't get enough to drink on the run.
The overall experience was great. I don't think this was a huge confidence booster, but it wasn't demoralizing either. I feel confident I can finish this thing; although, the race day weather element will play a big part in things. I think this is going to be a slow triathlon for everyone given the challenging course. While my main goal is to finish, I was thinking I could do this in apx. 14 hours (80 min swim/7 hr bike/5 hr run/20 min transitions); however, I now think it will be closer to 15 hours with the bike being closer to 8 hours.
T-minus 3 weeks and counting!!!!
Saturday, April 3, 2010
Week 54 Results
M - Missed
T - Swim (2.4 miles - 1:22:00)
W - Missed
H -Swim (2.4 miles - 1:22:00)/ Run (11 miles - 1:26:06)
F - Bike (25 miles - 1:30:00)/ Run 5 miles - 38:40) - Brick
S - Bike (50 miles - 2:41:00)
S - Rest
Total Workouts: 5 (1 brick)
Total Hours: 9 hrs 00 min
Swim Total: 4.8 miles/ 2 hr 44 min
Bike Total: 75 miles/ 4 hr 11 min
Run Total: 16 miles/ 2 hr 05 min
Ending Weight: 173 lbs
A good week; although, nothing spectacular. Really needed to put in some big numbers this week, but was hampered with early week heavy rain and also a lot of work getting our home ready to sell. Fortunately, the later part of the week turned beautiful and I was able to get in some good workouts. Next week will be the biggest week of all; atleast that's the plan. Weather looks good for some early week workouts in Boston before heading to Cinci where I hope to get in some good runs. From there, I head to St. George to pre-ride the bike course. In fact, I plan on doing a rehearsal day on Saturday with a 1 hour swim, 90 mile bike (2 hill loops) and then a 2 hour run. Not sure how this will go given I was struggling with my simple 25 mile bike/5 mile run on Friday. Feeling good and getting excited.
T - Swim (2.4 miles - 1:22:00)
W - Missed
H -Swim (2.4 miles - 1:22:00)/ Run (11 miles - 1:26:06)
F - Bike (25 miles - 1:30:00)/ Run 5 miles - 38:40) - Brick
S - Bike (50 miles - 2:41:00)
S - Rest
Total Workouts: 5 (1 brick)
Total Hours: 9 hrs 00 min
Swim Total: 4.8 miles/ 2 hr 44 min
Bike Total: 75 miles/ 4 hr 11 min
Run Total: 16 miles/ 2 hr 05 min
Ending Weight: 173 lbs
A good week; although, nothing spectacular. Really needed to put in some big numbers this week, but was hampered with early week heavy rain and also a lot of work getting our home ready to sell. Fortunately, the later part of the week turned beautiful and I was able to get in some good workouts. Next week will be the biggest week of all; atleast that's the plan. Weather looks good for some early week workouts in Boston before heading to Cinci where I hope to get in some good runs. From there, I head to St. George to pre-ride the bike course. In fact, I plan on doing a rehearsal day on Saturday with a 1 hour swim, 90 mile bike (2 hill loops) and then a 2 hour run. Not sure how this will go given I was struggling with my simple 25 mile bike/5 mile run on Friday. Feeling good and getting excited.
Saturday, March 27, 2010
Week 53 Results
M - Run (11 miles - 1:25:49)
T - Run (8 miles - 1:06:09)
W - Swim (2.4 miles - 1:22:46)
H - Bike (50 miles - 3:00:00)
F - Missed
S - Swim (2.4 miles - 1:22:12)
S - Rest
Total Workouts: 5 (0 bricks)
Total Hours: 8 hrs 15 min
Swim Total: 4.8 miles/ 2 hr 44 min
Bike Total: 50 miles/ 3 hr 00 min
Run Total: 19 miles/ 2 hr 31 min
Ending Weight: 175 lbs
After last week's big numbers, anything I did this week was going to feel like a let down. I was hoping to put in more run miles this week but didn't end up going out after my swim today. We are in the process of getting our home ready to sell and there was just too much to do. The weather turned cold this week (30 - 40 degrees) with some rain. I took advantage of the only good day (Thur) for a ride with Jess Hatch. It felt good to get in two long swims. I made my reservations to go out to St. George on April 10th to pre-ride the bike course. I'm hoping to have Rich, Stan and Greg Hoole join me for this ride.
T - Run (8 miles - 1:06:09)
W - Swim (2.4 miles - 1:22:46)
H - Bike (50 miles - 3:00:00)
F - Missed
S - Swim (2.4 miles - 1:22:12)
S - Rest
Total Workouts: 5 (0 bricks)
Total Hours: 8 hrs 15 min
Swim Total: 4.8 miles/ 2 hr 44 min
Bike Total: 50 miles/ 3 hr 00 min
Run Total: 19 miles/ 2 hr 31 min
Ending Weight: 175 lbs
After last week's big numbers, anything I did this week was going to feel like a let down. I was hoping to put in more run miles this week but didn't end up going out after my swim today. We are in the process of getting our home ready to sell and there was just too much to do. The weather turned cold this week (30 - 40 degrees) with some rain. I took advantage of the only good day (Thur) for a ride with Jess Hatch. It felt good to get in two long swims. I made my reservations to go out to St. George on April 10th to pre-ride the bike course. I'm hoping to have Rich, Stan and Greg Hoole join me for this ride.
Saturday, March 20, 2010
Week 52 Results
M - Swim (1.5 miles - 48:25)
T - Run (11 miles - 1:20:57)
W - Bike (50 miles - 3:00:00)
H - Bike (60 miles - 3:43:00)
F - Run (5 miles - 38:00)
S - Bike (91 miles - 5:38:00)
S - Rest
Total Workouts: 6 (0 bricks)
Total Hours: 15 hrs 08 min
Swim Total: 1.5 miles/ 0 hr 48 min
Bike Total: 201 miles/ 12 hr 21 min
Run Total: 16 miles/ 1 hr 59 min
Ending Weight: 177 lbs
HUGE week on the bike! I was able to get in three killer rides (50 miler - solo out to Sterling and Wachusett Reservoir on Tuesday, 60 miler with Jess Hatch on Wednesday down around Sudbury, Wellesley, Dover, Holliston, Hopkinton loop, and a 90 miler this morning with Jess Hatch, Marko Zatylny and a bunch of Marko's Ropes & Gray colleagues - Sudbury, Wellesley, Dover, Sherborn, Needham, Concord, Sudbury). The weather has been spectacular - mid 60s! Today reached 67 degrees. I felt good on Tuesday, sluggish and sore on Wednesday, but felt great today. Doing 90 miles was a huge confidence boost going into the final stretches of my training. Only 40 days left!! I have noticed my weight is gradually creeping upward. I'm doing fewer, but longer workouts. I'm finding myself consuming a lot more calories and am convinced that the key to weight loss is shorter but more frequent workouts. Exercise and keep your metabolism going, but don't go overboard and push yourself into famish mode. Anyway, I'm thrilled with this week's results. I do feel the need to put in some more serious run time over the next few weeks. My 8 - 12 mile runs just aren't going to cut it. But in the meantime, it's good to be back outside on the bike.
T - Run (11 miles - 1:20:57)
W - Bike (50 miles - 3:00:00)
H - Bike (60 miles - 3:43:00)
F - Run (5 miles - 38:00)
S - Bike (91 miles - 5:38:00)
S - Rest
Total Workouts: 6 (0 bricks)
Total Hours: 15 hrs 08 min
Swim Total: 1.5 miles/ 0 hr 48 min
Bike Total: 201 miles/ 12 hr 21 min
Run Total: 16 miles/ 1 hr 59 min
Ending Weight: 177 lbs
HUGE week on the bike! I was able to get in three killer rides (50 miler - solo out to Sterling and Wachusett Reservoir on Tuesday, 60 miler with Jess Hatch on Wednesday down around Sudbury, Wellesley, Dover, Holliston, Hopkinton loop, and a 90 miler this morning with Jess Hatch, Marko Zatylny and a bunch of Marko's Ropes & Gray colleagues - Sudbury, Wellesley, Dover, Sherborn, Needham, Concord, Sudbury). The weather has been spectacular - mid 60s! Today reached 67 degrees. I felt good on Tuesday, sluggish and sore on Wednesday, but felt great today. Doing 90 miles was a huge confidence boost going into the final stretches of my training. Only 40 days left!! I have noticed my weight is gradually creeping upward. I'm doing fewer, but longer workouts. I'm finding myself consuming a lot more calories and am convinced that the key to weight loss is shorter but more frequent workouts. Exercise and keep your metabolism going, but don't go overboard and push yourself into famish mode. Anyway, I'm thrilled with this week's results. I do feel the need to put in some more serious run time over the next few weeks. My 8 - 12 mile runs just aren't going to cut it. But in the meantime, it's good to be back outside on the bike.
Saturday, March 13, 2010
Week 51 Results
M - Bike (20 miles - 1:09:56)
T - Run (9 miles - 1:09:10)
W - Missed
H - Missed - Sick
F - Missed - Sick
S - Missed - Sick
S - Rest
Total Workouts: 2 (0 bricks)
Total Hours: 2 hrs 19 min
Swim Total: 0 miles/ 0 hr 0 min
Bike Total: 20 miles/ 1 hr 10 min
Run Total: 9 miles/ 1 hr 09 min
Ending Weight: 175 lbs
Absolutely, positively lousy week! Pathetic. While the week started out okay with a short bike ride before heading to Cincinnati on business and then a nice run around downtown Cinci, the wheels fell off from there. I had early morning meetings on Wednesday and then ended up getting sick (again!), wiping out the rest of the week. Hoping to rebound next week. I'm also looking to get out to St. George in early April to ride the course one time before the actual event. More to come on that trip. Rich Goode emailed me yesterday saying that his employer (Cook Children's Hospital) is going to sponsor us with new tri uniforms which is sweet. The countdown continues. . .
T - Run (9 miles - 1:09:10)
W - Missed
H - Missed - Sick
F - Missed - Sick
S - Missed - Sick
S - Rest
Total Workouts: 2 (0 bricks)
Total Hours: 2 hrs 19 min
Swim Total: 0 miles/ 0 hr 0 min
Bike Total: 20 miles/ 1 hr 10 min
Run Total: 9 miles/ 1 hr 09 min
Ending Weight: 175 lbs
Absolutely, positively lousy week! Pathetic. While the week started out okay with a short bike ride before heading to Cincinnati on business and then a nice run around downtown Cinci, the wheels fell off from there. I had early morning meetings on Wednesday and then ended up getting sick (again!), wiping out the rest of the week. Hoping to rebound next week. I'm also looking to get out to St. George in early April to ride the course one time before the actual event. More to come on that trip. Rich Goode emailed me yesterday saying that his employer (Cook Children's Hospital) is going to sponsor us with new tri uniforms which is sweet. The countdown continues. . .
Saturday, March 6, 2010
Week 50 Results
M - Swim (2.4 miles - 1:20:56)
T - Bike (55 miles - 3:30:00)
W - Missed
H - Missed
F - Run (7 miles - 52:49)
S - Swim (1.5 miles - 52:00)/ Bike (45 miles - 2:45:00)/ Run (4.5 miles - 35:22) - Brick
S - Rest
Total Workouts: 4 (1 brick)
Total Hours: 9 hrs 55 min
Swim Total: 3.9 miles/ 2 hr 13 min
Bike Total: 100 miles/ 6 hr 15 min
Run Total: 11.5 miles/ 1 hr 18 min
Ending Weight: 174 lbs
Another great week. Not as big as last week, but still good. I was able to get outside for two bike rides. The first one in Dallas while I was there for work. I went out Tuesday afternoon with Rich Goode. This ride was actually quite depressing. I was hoping to do 70 or 80 miles, but ended up calling it quits after 55. My quads were totally thrashed. At first, I thought it was because I haven't been riding outdoors and my indoor trainer sessions just were adequate. However, after having a much better ride today outside, I'm thinking my problem possibly had to due with the fact that I rode Rich's friend's bike and didn't adjust the seat down to my height. It was just a tad too high, but enough to cause me to overwork my quads. At least that is the theory I'm going with. Rich rode strong and looks like he is on track to do well at the Ironman. We got a glimpse of Spring today with sun and 55 degrees. It was a great day to get outside for a brick workout. Heading to Cinci again next week (Mon - Wed).
T - Bike (55 miles - 3:30:00)
W - Missed
H - Missed
F - Run (7 miles - 52:49)
S - Swim (1.5 miles - 52:00)/ Bike (45 miles - 2:45:00)/ Run (4.5 miles - 35:22) - Brick
S - Rest
Total Workouts: 4 (1 brick)
Total Hours: 9 hrs 55 min
Swim Total: 3.9 miles/ 2 hr 13 min
Bike Total: 100 miles/ 6 hr 15 min
Run Total: 11.5 miles/ 1 hr 18 min
Ending Weight: 174 lbs
Another great week. Not as big as last week, but still good. I was able to get outside for two bike rides. The first one in Dallas while I was there for work. I went out Tuesday afternoon with Rich Goode. This ride was actually quite depressing. I was hoping to do 70 or 80 miles, but ended up calling it quits after 55. My quads were totally thrashed. At first, I thought it was because I haven't been riding outdoors and my indoor trainer sessions just were adequate. However, after having a much better ride today outside, I'm thinking my problem possibly had to due with the fact that I rode Rich's friend's bike and didn't adjust the seat down to my height. It was just a tad too high, but enough to cause me to overwork my quads. At least that is the theory I'm going with. Rich rode strong and looks like he is on track to do well at the Ironman. We got a glimpse of Spring today with sun and 55 degrees. It was a great day to get outside for a brick workout. Heading to Cinci again next week (Mon - Wed).
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