M - Run (4.5 miles - 36:43)
T - Swim (1 mile - 33:55)
W - Missed
H - Swim (1 mile - 33:46)
F - Swim (Sprint workout/1 mile - 30:00)
S - Missed
S - Rest
Total Workouts: 4 (0 bricks)
Total Hours: 2 hrs 14 min
Swim Total 3 miles /1 hr 38 min
Bike Total: 0 miles / 0 hr 0 min
Run Total: 4.5 miles /0 hr 37 min
Ending Weight: 185 lbs.
On vacation in Florida with the family this week. You would think that being on vacation would allow me to get in tons of workout time, but this was not the case. I was able to get in a few swims and one run before heading out in the morning to one of Disney's Theme Parks. I mostly swam given the fact we were walking 8+ miles or so each day around the parks (carrying our two year old most of this time), which was stress enough on my back and legs. I was very good with my diet and avoided most of the junk food that comes with Disney and was able to drop another pound. So, while disappointed about only getting in 4 workouts and a mere 2 hours, I felt good that I did not digress too much and will be back at it upon my return to Boston next week.
Saturday, June 27, 2009
Saturday, June 20, 2009
Week 13 Results
M - Swim(1 mile - 33:57)
T - Run (4.5 miles - 37:16)
W - Swim (1 mile - 33:52)
H - Bike (36 miles - 2:05:00) / Run (4 miles - 31:35)/ Weights (30:00)
F - Run (8 miles - 1:02:38)
S - Bike (45 miles - 2:30:00)
S - Rest
Total Workouts: 7 (0 bricks)
Total Hours: 8 hrs 24 min
Swim Total 2 miles /1 hr 08 min
Bike Total: 81 miles / 4 hr 35 min
Run Total: 16.5 miles /2 hr 11 min
Ending Weight: 186 lbs.
The average athlete who qualifies for the Ford Ironman World Championship spends 18 to 30 hours training each week. He/she averages seven miles of swimming, 225 miles of biking and 48 miles of running for seven months leading up to the event. Up to this point (past 13 weeks), I have averaged 6.5 hours of training each week, 2.6 miles of swimming, 37.7 miles of biking and 17.5 miles of running. If I just looked at the past 5 weeks, the story is alittle better. I have averaged 8.5 hours of training each week, 3.0 miles of swimming, 63.6 miles of biking and 18.7 miles of running. While I certainly don't expect to put in the level of time and miles that a qualified (i.e. Professional) Ironman at Kona puts in, I will need to continue to up the effort as I get closer to IMSG.
I was challenged this week with more rain and our National Sales Meeting in Rhode Island (Mon - Wed) which prohibited me from getting in many 2x/day workouts. It did test my commitment as I had to wake up each morning at 5 AM in order to get in a swim or run in order to make it down to my meetings at 8 AM. I'm beat tired! Overall, a good week though and I was happy to see another 2 lbs. drop off. I'm heading on vacation to Florida with the family next week. Again, this will probably prohibit 2x/day workouts or biking. I will focus most of my effort on swimming and running.
T - Run (4.5 miles - 37:16)
W - Swim (1 mile - 33:52)
H - Bike (36 miles - 2:05:00) / Run (4 miles - 31:35)/ Weights (30:00)
F - Run (8 miles - 1:02:38)
S - Bike (45 miles - 2:30:00)
S - Rest
Total Workouts: 7 (0 bricks)
Total Hours: 8 hrs 24 min
Swim Total 2 miles /1 hr 08 min
Bike Total: 81 miles / 4 hr 35 min
Run Total: 16.5 miles /2 hr 11 min
Ending Weight: 186 lbs.
The average athlete who qualifies for the Ford Ironman World Championship spends 18 to 30 hours training each week. He/she averages seven miles of swimming, 225 miles of biking and 48 miles of running for seven months leading up to the event. Up to this point (past 13 weeks), I have averaged 6.5 hours of training each week, 2.6 miles of swimming, 37.7 miles of biking and 17.5 miles of running. If I just looked at the past 5 weeks, the story is alittle better. I have averaged 8.5 hours of training each week, 3.0 miles of swimming, 63.6 miles of biking and 18.7 miles of running. While I certainly don't expect to put in the level of time and miles that a qualified (i.e. Professional) Ironman at Kona puts in, I will need to continue to up the effort as I get closer to IMSG.
I was challenged this week with more rain and our National Sales Meeting in Rhode Island (Mon - Wed) which prohibited me from getting in many 2x/day workouts. It did test my commitment as I had to wake up each morning at 5 AM in order to get in a swim or run in order to make it down to my meetings at 8 AM. I'm beat tired! Overall, a good week though and I was happy to see another 2 lbs. drop off. I'm heading on vacation to Florida with the family next week. Again, this will probably prohibit 2x/day workouts or biking. I will focus most of my effort on swimming and running.
Monday, June 15, 2009
2009 Escape From Alcatraz Triathlon
Following is an excerpt from the "Escape From Alcatraz Triathlon" website: On June 14th, triathletes from around the globe will descend on San Francisco for one chance to attempt the impossible – ESCAPE from Alcatraz. The Escape from Alcatraz Triathlon attracts World Champions, Olympic Medalists and the best amateur triathletes from 50 states and over 40 countries. They will put their endurance to the ultimate test as they take on San Francisco’s icy waters, steep hills, and rugged terrain. Consistently ranked #1 in the US by Inside Triathlon Magazine, this event draws thousands each summer to find out who has what it takes to ESCAPE!
The 2009 Escape from Alcatraz Triathlon features a 1.5-mile swim through frigid waters from Alcatraz Island to the shores of the St. Francis Yacht Club, a grueling 18-mile bike ride, and a demanding 8-mile run through the trails of the Golden Gate Recreational Area. Set against the natural beauty of San Francisco, this thrilling triathlon is a virtual postcard of the City by the Bay.
My friend, Stan Hansen, got a lottery entry this year and completed The Escape for his 2nd time yesterday. His results were as follows:
Overall Time: 3:25:42
Overall Rank: 931
Swim Time: 46:20 (1:55 pace? - not sure what this means)
Bike Time: 1:08:13 (15.80 mph pace)
Run Time: 1:19:24 (9:55 min/mile pace)
Overall Time: 3:25:42
Overall Rank: 931
Swim Time: 46:20 (1:55 pace? - not sure what this means)
Bike Time: 1:08:13 (15.80 mph pace)
Run Time: 1:19:24 (9:55 min/mile pace)
Congratulations, Stan, on not being eaten by sharks and successfully completing this race. One of these days I would love to join you for this fun event.
Saturday, June 13, 2009
Week 12 Results
M - Swim (1 mile - 34:07)/ Run (8 miles - 1:04:37)
T - Bike (18 miles - 60:00)/ Run (4 miles - 31:25)/ Weights (30:00)
W - Swim (1 mile - 34:03)
H - Swim (1 mile - 33:53)/ Run (8 miles - 1:06:52)
F - Swim (1 mile - 33:36)/ Run (4 miles - 33:50)
S - Bike (35 miles - 2:00:00)
S - Rest
Total Workouts: 10 (0 bricks)
Total Hours: 9 hrs 1 min
Swim Total 4 miles /2 hr 15 min
Bike Total: 53 miles / 3 hr 0 min
Run Total: 24 miles /3 hr 15 min
Ending Weight: 188 lbs.
Still plugging along. Felt good about getting in 10 workouts this week. It rained most of the week so I wasn't able to do as much biking as I would have liked; however, this did enable me to get in one more swim workout. Feeling better about my swim and am able to consistently get in the 33 minute/mile range - just that much closer to a sub-30/mile. Finally got a new pair of running shoes (Asics Gel Nimbus 11) which is nice as my old ones were starting to cause some knee pain. Held steady this week at 188 lbs.; although, I did have a few moments at 185 post workout. My pants and shorts are all way too big now - looks like I'm in the Great Depression with my belt cinched up tight (I've now gone beyond the tighest hole and have punctured two additional/tighter holes in both my belts) causing my pants to fold up around my waist. I'm by no means skinny, but definitely feel good about the progress I'm making. I'll wait till I get to around 175 lbs before making any new purchases or taking my pants to the get altered. Spoke to Stan Hansen today on the eve of his Escape from Alcatraz triathlon. Good luck tomorrow, Stan! Also, my son and I will be celebrating our 9th and 39th birthdays on Monday. Somehow, I don't feel 39. I swear I could still put on some jeans, a T-shirt, and baseball hat and go back to high school. :-)
T - Bike (18 miles - 60:00)/ Run (4 miles - 31:25)/ Weights (30:00)
W - Swim (1 mile - 34:03)
H - Swim (1 mile - 33:53)/ Run (8 miles - 1:06:52)
F - Swim (1 mile - 33:36)/ Run (4 miles - 33:50)
S - Bike (35 miles - 2:00:00)
S - Rest
Total Workouts: 10 (0 bricks)
Total Hours: 9 hrs 1 min
Swim Total 4 miles /2 hr 15 min
Bike Total: 53 miles / 3 hr 0 min
Run Total: 24 miles /3 hr 15 min
Ending Weight: 188 lbs.
Still plugging along. Felt good about getting in 10 workouts this week. It rained most of the week so I wasn't able to do as much biking as I would have liked; however, this did enable me to get in one more swim workout. Feeling better about my swim and am able to consistently get in the 33 minute/mile range - just that much closer to a sub-30/mile. Finally got a new pair of running shoes (Asics Gel Nimbus 11) which is nice as my old ones were starting to cause some knee pain. Held steady this week at 188 lbs.; although, I did have a few moments at 185 post workout. My pants and shorts are all way too big now - looks like I'm in the Great Depression with my belt cinched up tight (I've now gone beyond the tighest hole and have punctured two additional/tighter holes in both my belts) causing my pants to fold up around my waist. I'm by no means skinny, but definitely feel good about the progress I'm making. I'll wait till I get to around 175 lbs before making any new purchases or taking my pants to the get altered. Spoke to Stan Hansen today on the eve of his Escape from Alcatraz triathlon. Good luck tomorrow, Stan! Also, my son and I will be celebrating our 9th and 39th birthdays on Monday. Somehow, I don't feel 39. I swear I could still put on some jeans, a T-shirt, and baseball hat and go back to high school. :-)
Saturday, June 6, 2009
Week 11 Results
M - Bike (40 miles - 2:30:00)
T - Swim (1 mile - 34:03)
W - Run (8 miles - 1:03:07)/ Weights (30:00)
H - Swim (1 mile - 35:07)/ Run (8 miles - 1:03:23)
F - Swim (1 mile - 34:00)/ Run (4 miles - 35:53)/ Weights (30:00)
S - Bike (40 miles - 2:30:00)
S - Rest
Total Workouts: 8 (0 bricks)
Total Hours: 10 hrs 15 min
Swim Total 3 miles /1 hr 43 min
Bike Total: 80 miles / 5 hr 0 min
Run Total: 20 miles /2 hr 42 min
Ending Weight: 188 lbs.
Solid workout week! Was able to get in 3 swims, two long bike rides, and a few runs including two 8 milers. Dropped some significant weight this week, passing through the 190 lbs threshold down to 188 lbs (that's 22 lbs. lost in 11 weeks or 2 lbs per week). At this rate, I should be able to get to around 175 lbs for prime "fighting" weight. I do feel like my swim has stagnated at around 34 min/mile. I had a very sluggish swim on thursday. I hope to work on my form a bit more to help improve my efficiency in this area. Spoke with Stan Hansen yesterday about his training. He too is on track and doing well - scheduled to do Escape From Alcatraz next week. I'll get his report on that and hopefully post it later.
T - Swim (1 mile - 34:03)
W - Run (8 miles - 1:03:07)/ Weights (30:00)
H - Swim (1 mile - 35:07)/ Run (8 miles - 1:03:23)
F - Swim (1 mile - 34:00)/ Run (4 miles - 35:53)/ Weights (30:00)
S - Bike (40 miles - 2:30:00)
S - Rest
Total Workouts: 8 (0 bricks)
Total Hours: 10 hrs 15 min
Swim Total 3 miles /1 hr 43 min
Bike Total: 80 miles / 5 hr 0 min
Run Total: 20 miles /2 hr 42 min
Ending Weight: 188 lbs.
Solid workout week! Was able to get in 3 swims, two long bike rides, and a few runs including two 8 milers. Dropped some significant weight this week, passing through the 190 lbs threshold down to 188 lbs (that's 22 lbs. lost in 11 weeks or 2 lbs per week). At this rate, I should be able to get to around 175 lbs for prime "fighting" weight. I do feel like my swim has stagnated at around 34 min/mile. I had a very sluggish swim on thursday. I hope to work on my form a bit more to help improve my efficiency in this area. Spoke with Stan Hansen yesterday about his training. He too is on track and doing well - scheduled to do Escape From Alcatraz next week. I'll get his report on that and hopefully post it later.
Saturday, May 30, 2009
Week 10 Results
M - Swim (1 mile - 33:43)
T - Bike (20 miles - 1:10:00) / Run (4.5 mile- 36:24) - Brick
W - Weights (30:00) / Swim (1 mile - 34:23)
H - Run (10.5 miles - 1:31:02)
F - Swim (1 mile - 34:32)
S - Bike (30 miles - 1:47:00)
S - Rest
Total Workouts: 7 (1 brick)
Total Hours: 7 hrs 27 min
Swim Total 3 miles /1 hr 42 min
Bike Total: 50 miles / 2 hr 57 min
Run Total: 15 miles /2 hr 07 min
Ending Weight: 192 lbs.
Spent most of the week at home this week on paternity leave. Although on "dad duty," I was able to workout everyday with a couple good bike rides and one long run. Drop another two pounds this week and even touched below 190 lbs after one of my swims. I continue to be happy with the progress I'm making.
T - Bike (20 miles - 1:10:00) / Run (4.5 mile- 36:24) - Brick
W - Weights (30:00) / Swim (1 mile - 34:23)
H - Run (10.5 miles - 1:31:02)
F - Swim (1 mile - 34:32)
S - Bike (30 miles - 1:47:00)
S - Rest
Total Workouts: 7 (1 brick)
Total Hours: 7 hrs 27 min
Swim Total 3 miles /1 hr 42 min
Bike Total: 50 miles / 2 hr 57 min
Run Total: 15 miles /2 hr 07 min
Ending Weight: 192 lbs.
Spent most of the week at home this week on paternity leave. Although on "dad duty," I was able to workout everyday with a couple good bike rides and one long run. Drop another two pounds this week and even touched below 190 lbs after one of my swims. I continue to be happy with the progress I'm making.
Monday, May 25, 2009
What's on my iPod?
Following is a list of songs currently on my iPod Shuffle that I listen to during my workouts:
AC/DC - Back in Black
AC/DC - You Shook my All Night Long
Aerosmith - Sweet Emotion
Beatles - Revolution
Beyonce - Singles Ladies
Birmingham 6 - Thunder Struck
Eminem - Sing for The Moment
Eminem - Loose Yourself
ABBA-esque - Take A Chance On Me
Flo Rida - Right Round
Jason Mraz - I'm Yours
The Killers - Mr. Brightside
Metro Station - Shake It
Miley Cyrus - See You Again
Miley Cyrus - 7 Things
Moby - Bodyrock
Pink - So What
The Police - Synchronicity I
The Police - So Lonely
Propellerheads - Spybreak
Ricky Martin - Livin' La Vida Loca
Rihanna - Don't Stop the Music
Rihanna - Take a Bow
Rihanna - Pon de Replay
U2 - Desire
Violent Femmes - Blister In The Sun
The Wiseguys - Start the Commotion
AC/DC - Back in Black
AC/DC - You Shook my All Night Long
Aerosmith - Sweet Emotion
Beatles - Revolution
Beyonce - Singles Ladies
Birmingham 6 - Thunder Struck
Eminem - Sing for The Moment
Eminem - Loose Yourself
ABBA-esque - Take A Chance On Me
Flo Rida - Right Round
Jason Mraz - I'm Yours
The Killers - Mr. Brightside
Metro Station - Shake It
Miley Cyrus - See You Again
Miley Cyrus - 7 Things
Moby - Bodyrock
Pink - So What
The Police - Synchronicity I
The Police - So Lonely
Propellerheads - Spybreak
Ricky Martin - Livin' La Vida Loca
Rihanna - Don't Stop the Music
Rihanna - Take a Bow
Rihanna - Pon de Replay
U2 - Desire
Violent Femmes - Blister In The Sun
The Wiseguys - Start the Commotion
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