Where You Been?

It's the silly season. Life has been turned up to 11. Here are some quick points to make...

Marathon
So I did the Rehoboth Beach Seashore Marathon on December 11, the day after my 45th birthday. It was a cold day and I found Paul K. prior to the race so we hung for a while and did the first mile together. My goal time was 3:59:59 and my previous marathon PR was 4:24.

Here were the results... There were 619 finishers

oallplc name tag pace divplace/#fin/div/ #fin/gn
334 TOM COLLINS 4:12:02 9:37 52 70 M45-49 255 411 M

Full results are at www.lin-mark.com/results/resrb2010.htm

Body Composition
Tri 5
Abs 18
Quad 7
SU 5
35 mm = 11% bodyfat @ 197.8 lbs

Compare this to last two body comp tests. I'm getting leaner but didn't drop any weight from last weigh in. Though, I think this is to be expected as in colder months, I tend to gain weight. So, just holding the line would be a victory, at this weight.

Training
Here is this weeks schedule:

Mon row 5k sub 20 mins goal
Tues Run 10 miles
Wed off
Thurs 95# barbell squat press x 10 / row as many meters as possible in 2 mins / 2 mins off 3 rounds / 5 mins off then Pull-up x 10 / (no assisted, stay there til you get 10) As many box jumps as possible in 2 mins / 2 mins off / 3 rounds
Fri 60 min recovery ride
Sat off
Sun Run 13 miles / endurance pace

I'll try to write tomorrow to give an update on training status as I have cycled, ran and hit the rower.

This is why you train with other people

Yesterday, I had teed up a bike ride with some DC Tri people. When I woke up, it was a chilly 30 degrees or thereabouts. BRRR. But, because I had committed to meeting the group down at Georgetown by 10 am, I had to get up and get going. And, I'm glad I did. There were seven of us and I felt pretty strong and was pretty much on the lead part of the group the whole ride. This happened even though the cleat on my right shoe is worn out, evidently. On the hill by the Dalecarlia Reservoir, I tried to pull away from the two other guys on the front with me... but my shoe kept getting unclipped. Grrr. On inspection, the front of the clip was worn down so I had to adjust my stroke the rest of the ride. On hills, I couldn't only really "pull" on the left leg. I was still able to smoke up the Old Anglers Inn hill and separate from the rest of the group. It was a nice ride... though very chilly. But, a great example of why we train with other people... if I didn't have to meet the group, I may have stayed in my warm bed or done a less challenging ride later.

This morning, i was supposed to do a 13 mile run at a pace that put me under 1:55... my half marathon PR pace. Paul, who has been running with me on the long runs and who is also doing the RB Marathon, was joining me. We left the house at 10:25 am and it was chilly... AND windy.

We wound up doing a route that took us over 14 miles. About half of the route took us directly into a pretty strong gale, which I think was good practice for next week. Because I was bundled up appropriately again, the cold wasn't much of a factor. Downed half a water bottle of Accelerade and half a flask of Hammer Gel.

And, as you can see, I beat my PR pace. Again, I couldn't have done it without Paul. He really pushed me on the last 4 miles of the run. My mind was telling me that I was tired and to slow down, but as the results say, my body was still able to handle it.

Sub 4 hour marathon next week? We'll see... that is the goal. My marathon PR is 4:24 at the 2010 National Marathon on March 20 of this year.

Route
14.05 miles
2:02:18
8:42 minute miles
AVG HR 142

Like Air, Water & Food

I need to workout. It's that simple. If I don't get my workouts in, it's like going without air, water and food. I get restless and irritable. After the long run on Saturday, I was definitely wrecked for the rest of the evening. Sunday, I was still tender until about kickoff for Sunday Night Football. By Monday Night Football kickoff, I was chomping at the bit. I couldn't wait to get back out there. But, end of the month is very busy at work and I've had a lot happening around the house, too. So, I just couldn't get the workouts in. And, that made me feel kind of funky.

Until today.

After work, I did that 4 mile easy run. Felt GREAT and had to concentrate to hold back.

I did the modified neighborhood route.
4.86 miles
43:02
8:51 minute miles
HR meter was reading for first 10 minutes so I didn't get an average HR for this run.

Things have gotten chilly. I just hope it's not cold, wet and windy on race day next week. Forecast looks good right now.


Rehoboth Beach Weather Forecast

I Wanted to Quit...

But I didn't. Running 20 miles by yourself can get lonely. Though it was a lovely fall day and the course was nice, the last 4 miles was a war of attrition. At mile 18, I really wanted to pack it up and call it a day. But... I'm too dumb for that... I just kept going. The last 4 miles of today's run really was much like the Ironman shuffle. It culminates the highest volume week of running that I've ever had in my entire life.

I am on a mens retreat up in Pikesville, MD. We had a five hour block of personal time from 12:30 to 5:30. So, I scoped out a good trail that is about 15 minutes away from here by car. The North Central Railroad Trail is well marked and very peaceful. I highly recommend running it if out in the area. I think it was a good training run for the Rehoboth Beach Marathon as it was flat and was a crushed gravel, hard packed trail. Today was windy and cold but I was bundled up just right and did not have problems with being cold.

It was a 10 mile out and back.

3:08:05
9:24 minute miles

First 10 Mile Split
1:30:40
HR 140
9:04 minute miles

1:37:25
HR 144
9:44 minute miles

Though the pace was slower than previous long runs, I did a track workout Sunday and two 9.58 mile runs this week... Tuesday and Thursday. So... I came into today without much rest at all. Now we taper for that marathon and I do believe a sub-4 hour time is doable.

Have You Heard This One Before?

Same route as Tuesday. Pretty much the same results.

9.58 miles
1:25:32
8:55 minute miles
Avg HR 139

A little chillier this morning. Ran with a skull cap on but took it off about two miles in. Sipped on Accelerade every 20 minutes on the run.

Run Forrest, Run!

I think I dream about running now. When I'm in bed, my legs have the sensation of running.

Route
9.58 miles
1:25:05
8:52 minute miles
139 avg HR

I purposely ran slower than I could have. Haven't slept well lately. Hard to sleep when your legs think they're moving.

:-)

Short Work Week... Long Training Week

Mon off
Tues Run 10 miles / endurance pace
Wed 60 minute recovery spin / listen to music and keep cadence high. 100 plus.
Thurs Run 10 miles / endurance pace
Fri Row an easy 5k, 2:15 pace per 500 or slower.
Sat off
Sun Run 20 miles

Holding a Line

Today was a track workout. 6 x 1 mile... sub 8 minute mile goal... on 2 minutes rest. After 1 mile warmup... and then a mile cool down. Results...

1. 7:35.9 - 160 HR
2. 7:35.3 - 154 HR
3. 7:36.9 - 152 HR
4. 7:29.9 - 157 HR
5. 7:37.8 - 155 HR
6. 7:42.6 - 160 HR

Looks pretty consistent, doesn't it? Another BEAUTIFUL fall day. Great weather for running.

Tempo Run Friday

Got the tempo run in today at lunch time. Crisp, sunny, fall afternoon. Very comfortable running conditions.

Route (my normal weekday route)
6.33 miles
49:20
7:47 minute miles
avg HR 157

I have a gig tonight and stuff on my schedule tomorrow. But, I may try to slip in a bike ride. Track workout on Sunday.

A Tale of Two Runs

Yesterday... the longest run on this week's schedule.

Route
1:23:43
9.58 miles
8:44 minute miles
avg HR 143
max HR 161

Monday... did a little recovery run. Modified neighborhood route.
43:47
4.86 miles
9:00 minute miles
avg HR 138

So, because of the volume of "life" happening this week, I couldn't get in the regularly scheduled runs. I am cleared for full tempo run tomorrow, however. And then Sunday... track workout.

Week of November 15

Mon run 6 miles endurance pace
Tues row 5k Sub 20 mins is all that, start off slow and work hard late.
Wed Run 13 miles endurance pace
Thurs off
Friday Run 6 miles tempo pace (comfortably hard)
Sat 100 body weight squats / 50 pullups / 75 pushups
Sun 1 mile warm-up / 6 1 mile repeats with two mins rest between each. All sub 8 mins / 1/2 mile cool down

The Long Run

20.2 Miles
3:06:03
9:12 minute miles
Avg HR 138
Route

Had a hard time the last 4.5 miles.

Salvage Day

I've been 0 for the week thus far. Life has been on full steam ahead. This time change hasn't helped, either. Always hard for me to adjust. Not as hard as being a single parent, however.

I did get out today. BEAUTIFUL fall afternoon. Workout was 4 mile run under 32 minutes. Results:

4.01 miles
30:52
7:41 minutes per mile
avg HR 152

Hilly course, too.

Plan for Week of 11/8/2010

Mon 60 min recovery spin
Tues Run 6 miles endurance pace
Wed 185 dl x 10, pullup x 10, pushup x 10, dumbbell push press x 10 25# dbs, 500 meter row as many rounds as possible in 30 mins
Thurs Run 4 miles / goal time sub 32 mins
Fri off
Saturday Run 20 miles
Sun 60 min recovery spin

Miles of Intervals

Todays workout... on the track... mile intervals. 6 * 1 mile... each under 8 minutes on 2 minutes rest (run a mile under 8 minutes... rest for 2 minutes... run again...). Here were the results...

1. 7:21.5 - HR 159
2. 7:29.1 - HR 159
3. 7:34.7 - HR 158
4. 7:39.3 - HR 165
5. 7:44.1 - HR 164
6. 7:40.5 - HR 153

I find it interesting how the HR on the last interval was the lowest of all the sets.

Tempo Run Results

I didn't get 10 miles in on Friday... I had a late day at work and we had a gig so I did a 8.5 mile route.

8.53 Miles
1:12:06
8:27 minute miles
avg HR 128

That HR is lower than I expected.

TJ Book of Records

This is getting to be retarded...

16.925 miles
2:29:15
8:49 minute miles
avg HR 134

Route

Ran with Paul K. He was looking strong, too.

This is Getting to be Ridiculous

Tempo run after work. Stretched out the normal weekday route. Started running at 5:03 pm.

8.4 miles
1:09:51
8:20 minute miles
avg HR 145
max HR 164

I know for a fact that I've never run that far in less than 75 minutes.

72 degrees and humid... in late October

Crazy weather. Nice evening for a run. Felt a little strange in stomach today. I don't think I ate enough so it was like gassy... but not gassy. This was a different route than other mid-week runs. Essentially went in the other direction. A few more traffic stops on this route but it's a gradual uphill on the way back.

6.6 miles
52:58
8:01 minute miles
avg HR 148
max HR 165

Intervals

Track at Blair High School

Ran a mile... then did intervals on the track. 1/2 mile repeats... shooting for sub-4 minute times with 2 minute rests.

Time Avg HR
3:26 151
3:29 154
3:28 155
3:29 155
3;36 155
3:32 154
3;36 156
3:42 157

Mile back home. Nice workout.

This week's schedule...

Mon 60 min spin / indoors or out.
Tues Run 6 miles / tempo pace
Wed 1,000 meter row warm-up / kb squat press x 50 for time two 40# kb's / 50 pullups / 75 push-ups
Thurs Run 8 miles / tempo pace
Fri row 10 x 500 / 60 secs rest / goal pace all sub 1:55
Sat off
Sun Run 18 miles

Buzz Saw

Didn't make sub 20 minutes

I have etched the difference between the 2 1000 with the last 1000

I got about 4 minutes into yesterday's rowing routine and realized that I was in a fight with a buzz saw. I think I underestimated the workout going into it. I was thinking that Paul had given me a recovery workout and I'd plow right through it. NOT!!! Not only did I fail to "plow" through it... I didn't make the goal even with a strong final 1000m. As you can see, the second 1000m was where I dropped the ball. Way too slow. Avg HR was 146 with a max of 167.

Is TJ on EPO?

I'm just asking...

Recovery Run
6.33 miles
56:07
8:51 minute miles
avg HR 133
max HR 153

Another Week of Workouts

Mon 60 min recovery ride / indoors or out / just turn the pedals
Tues Run 6 miles recovery pace
Wed 185 deadlift x 10 / box jump 24" x 25 / 3 rounds as fast as possible (jonescrawl standard, which means stand proud on top of the box each jump, locking out the knees) / then 10 pullups & 20 pushups / 5 rounds / then 50 kb clean and presses 40# kb (25 each hand)
Thurs off
Friday Run 10 miles ez pace
Sat Row 5k goal sub 20 mins
Sun 1 mile easy warmup (4 laps) on the track / 8 x 800 meter repeats on 2 mins / goal pace sub 4 mins. (so two laps around the track, which is a half mile on a sub 8 min mile pace with 2 mins between each) 1 mile cool down

Hard to Argue with Results

The long run. Did a 15.15 mile route.

8:24 am start
15.15 miles
2:14:23 run time
8:52 per mile pace
136 avg HR
169 max HR

That is pretty much a TJ record right there. I don't think I've ever run sub 9 minute miles on a run that long.

It helps when you got a playlist like this on the iPod Shuffle.


Run Long, Rock Hard... or go home

Workout Installment Plan

90 minute cycle session was on the schedule yesterday. Unfortunately, I was going to run out of daylight so I got a quick 42 minute ride that took me over 12.5 miles with a avg HR of 128. I punted the cycling session to this morning.... which meant a two a day as I had a rowing workout to do, too.

I rode down Rock Creek Park to Hains Point... did a partial long loop and then headed back up RCP to home. It was windy and the temp was kind of nippy... perhaps high 40s... low 50s... don't know for sure. Rode by myself.

8:29 am Clip in
130 avg HR
157 max HR
28 miles
1:27:25 ride time
19.22 mph
avg cadence 87
1:27:25 ride time

After resting for a few hours, I set out for LA Fitness and did the row workout. I did do all sets under 2 minutes and was able to drop time each set.


Sub 2 minutes... faster each set


TJ postulates where this type of workout is heading.

Tomorrow... 15 mile run. Longest I've run probably since March 20... the National Marathon. Should be a nice morning for a run but I might be going solo.

Feeling Skinny

I'm starting to feel kind of skinny and I am getting comments from people about how much thinner I look. I guess that is what happens when your heart rate gets pegged at 175 when doing workouts such as yesterday's 300 in the gym. I thought that on the box jumps my heart was going to explode. I was operating at an oxygen deficit. Kind of like the same feeling I get when cycling up the Westernport Wall.

Today's run was a tempo run.

5.9 miles
48:33
8:13 minute miles
avg HR 151
max HR 164

Recovery Run?

I just can't help myself. Set out at 5:42 pm to do a "Recovery Run"... but it was a warm October evening and there were a lot of people out on the Sligo Creek Trail. So, what do Type A people do when they have someone up ahead of them? They try to pass them, of course!

6.33 miles
54:11
8:33 minute miles
avg HR 143

Here is how killer that Saturday workout was... I am just now (9:00 pm on Tuesday) feeling the soreness go away. Looking forward to doing a 300 workout tomorrow!

Results

Guys love to see results. Well, at least this guy does. I started training with Paul Timmons in August. One of the first things he did was weigh me in and looked at my body composition. Here are the numbers from August 6, 2010...

Weight 207 lbs.
Tri 6
Abs 22
quads 15
SU 24
Total 67mm = 18.2%

We checked in today and here are the results...

Weight 197 lbs.
Tri 5
Abs 17
Quad 10
Su 8
Total 40mm = 12.3%

Big difference. Granted... on August 6, I was coming off about 6 weeks of inactivity. And between August 6 and today I had been training for the Half Full and doing Paul's workout routine. Nonetheless, I am pleased with the results. The key for me is not to rest on my laurels. I still have a way to go and now that I'm on a routine that is working, I have to stick to it.

I left the beach this morning as I had to get home. One thing led to another and I didn't get out on my run until 1 pm. I hadn't eaten very well when I set out and I didn't have enough time to go the full 10 miles on my schedule. I felt a little light headed from lack of food (forgot to take the Gu that I planned and only had water on me) and decided it was best to not push it too hard. Plus, my body is still sore from yesterday's incredible workout.

I took this route, which has 6, 8 and 10 mile (or longer) options. I wound up doing 6.33 miles.

1:03 pm
6.33 miles
57:46
9:07 minute miles
avg HR 135
max HR 150

The Rehoboth Beach Marathon is my next race. It is on December 11... only two months away. I have got to start ramping up the volume so I can wind up with the results I'm trying to achieve. My marathon PR was set on March 20, 2010... 4:24 at the National Marathon. Was on pace for sub 4:15 but started getting lower leg cramps at mile 21.

This week's schedule...

Mon off
Tues 6 mile recovery run
Wed 300
Thurs 6 miles faster than Tues so tempo pace, 10 mile race pace, let's call it comfortably hard
Fri 90 mins cycling / endurance pace
Sat Row 10 x 500 meters on 60 seconds / goal put them all under 2 mins, I would open with a 1:59.
Sun Run 15 miles!

Discipline - Rehoboth Beach Training Build Weekend

I earned a black shirt today at The Firm Fitness Center. Best workout I've ever had. Thanks Paul! I did some warm ups and then the main sets were 95# squat/press and tire flips/jumps. I did 3 sets of this. Brutal.


Video of a similar tire flip workout. Our tire was bigger and I think is 273#

Then we did 3 sets of 500m rows followed by 25# ball drops. Sounds easy? HA! Try it sometime. Gonna shoot for at least one set of 60 ball drops next time I do it.

About to clip in for a ride. 90 minutes is on the training schedule but it's a pretty nice day. I may roll longer than that. We'll see.

UPDATE 6:01 pm

Did a 40.2 mile ride. Out and back from Henlopen Hotel down to Route 54 at Fenwick Island and back. GORGEOUS day. 78 degrees and sunny. Not a cloud in the sky. Wind was out of N-NW so it was nice on the way south... a little slower heading back north.

11:05 am clip in
135 avg HR
159 max HR
40.2 miles
1:49:27 ride time
22.04 mph
avg cadence 86

How gorgeous was it today?


Scene from my Beach Cruiser

The Weekday Ride

On Friday, I had another "oh my God, am I going to get the workout in" day. I left work early and headed out after some delays for the 60 minute ride. I took my local route. BEAUTIFUL sunny Indian Summer afternoon. In fact, all weekend is supposed to be gorgeous and I write this entry from Rehoboth Beach, DE. Doing a little training build this weekend.

Stats...

4:41 pm clip in
AVG HR 133
MAX HR 153
15.7 miles
53:31 ride time
17.6 mph
Avg Cadence 84

Back on the Stick

OK... so I raced on Sunday. I was toast on Monday, felt better Tuesday and could have done something yesterday. But, life was on 11 so I couldn't get a workout in until today. I did a weightlifting session at lunch over at the LA Fitness. 2000m row, 3* 10 24" inch box jumps with 10 push-ups in between each set. Then I did 3 * 10 pull-ups with 3 * 10 @ 135# floor wipers. Wrapped it up with 35# dumbbell squat/press and then a set of 10 dips.

When I got home from work, I did my little neighborhood run... I was supposed to run with a neighbor but I was chomping at the bit and ran out a little early... I missed her... we'll tee it up next time.

3.5 miles
27:48
7:56 minute miles
avg HR 153
max HR 171

I think I did the first mile in about 7 minutes. I really couldn't wait to get back out there.

I plan on getting in an hour ride tomorrow and then heading down to the beach. I'm working out with Paul on Saturday morning, doing a 90 minute ride and then on Sunday, running 10 miles. It is supposed to be BEAUTIFUL weather.

If Life Gives You Lemons, Make Lemonade

Ron Rothgeb, a mentor of mine - Died 9/11/2003 - Pancreatic Cancer. Timmy Sutter, my birth father - Died 4/23/1999 - Colon Cancer


Half Full Triathlon Results - 6th Place Clydesdale

Here are the stats...
30:29
Swim avg HR 139
Swim max HR 147

2:57:18
18.95 mph
Bike avg HR 145
Bike max HR 164
Average Cadence 91

2:09:45
9:54 minute miles
Run avg HR 139
Run max HR 168

As I've written so many race reports, I think I'll today simply ride a race summary. An introductory paragraph and then a bullet point list of things worth noting... and a special note... my buddy Lennie Phillips was third place male cancer survivor. My other cancer survivor buddy... Mike Lampe... was second place male cancer survivor! They are both inspirations to me.

2010 has been a challenging year for me. I have separated from my wife and the end result will be divorce. My daughter turned 13 years old and being a teenager is tough... and it ain't any easier when there is instability in the family unit. This was going to be an off year for triathlon though I did sign up for two races... Philadelphia in June... and today's Half Full Triathlon. Training for Half Full (the year's "A" race) was interrupted as I was hit by a car on 4th of July while cycling. I lost five weeks of training time... and as Philly was on 6/27, I really lost an additional two weeks... before that race and the week after. Today's race was actually indicative of how this year has gone for me. And triathlon is like life (or a box of chocolates)... you never know what can happen on race day. You know... here is my theory on life... life is 10% what happens to you... and 90% how you deal with it. That is how race day can be, too. Honestly, I looked at today's race and estimated I'd do a 5:50... challenging course... and my run isn't where I want (and need) it to be... yet. Coming in at 5:46 is pretty sweet... considering some things that happened out there today.

1. Great weather... cool and crisp... but not too cold. Water temp was in high 60s and was not an issue at all. I was very used to the race venue having done Columbia Triathlon 5 times... and trained on the course at least a hundred times over the years.

2. On the swim... I didn't have any problems... except on the last leg when it was hard to sight the final turn buoy. I veered a little too far right and could have saved time staying closer to shore. Other than that, buoys on the way out and even leading back to the final buoy were easy to sight. It was a far run from swim up to T1.

3. My transition are notorious for sucking. Today was no different. Getting my socks on took forever and I was wearing a tri top that I had never wore before. Pockets were in the back. Took me a while to get my stuff in the pockets. Oh yeah... wet suit removal... another misadventure trying to get that thing off. Lastly, I wore arm warmers and they took forever to get on, too.

4. On the bike, I really felt GREAT. I flew out and just passed dozens of people. Rode up the first set of hills with no problem whizzing by people left and right. Heart rate was in 142 - 147 range so definitely was not pushing too hard.

5. However, at about mile 15 or 16, after cresting a hill, I pulled out a Clif bar and started to feed... put it in left hand and went to left shifter to get back in the big chain ring. I pulled it back and nothing happened. Flipped it back and forth again and... nothing. What is irritating about that is that part of the course is about 4 miles of nice flat (minor rollers mixed in) where I can fly at 27 - 29 mph. Now... I was stuck in small chain ring... I'd get up to 25 mph... but my cadence would be like 110... HR 120. Also, the smaller gears were creating a racket as the chain was rubbing the derailleur. That meant I really could only use 6 gears So...

6. I attacked on the hills and spun on the flats, and coasted the downhills. What else was I going to do? Wait for the sag wagon? Get off and try and "fix" it myself? Looking back on it... this probably worked out to my advantage as it kept me from toasting myself on the flats and downhills. On the hills, as I was plenty rested (HR like 120 on flats) I would just fly up those suckers. So instead of the normal 9 - 11 mph on the tougher hills... I'd be doing 13 - 14 mph. So, just make some lemonade!

7. My "ride" time was 2:55... according to bike computer. Only 1 minute off the fastest I had ridden the course in training. When I got back to T2, almost all the other Clydesdale bikes were nowhere to be seen. I headed out on the run and didn't see a lot of other people in T2 or heading out. I had a solid bike.

8. A buddy of mine, Mike Reed, started two waves behind me, passed me at right after mile 1... I would see him later at mile 9... he was walking and it looks like he DNFed. Fast guy... but sometimes he blows himself up.

9. Early on the run I had some cramping issues on inside of my legs above the knees. I took 3 endurolytes and 5 ibuprofen and then my stomach starting feeling strange. I remembered that I should probably eat a little something as it was probably the pills on the empty stomach. I ate some pretzels from an aid station and pretty much dialed in at that point. I was doing 9:35 miles for much of the first part of the course and that included walking up some of the hills.

10. But, then the cramps returned (about mile 10) and this time my upper hamstrings in both legs took turns "catching". As in... walk motherf**ker. I kept the walking to a minimum and don't think it was more than a 1/4 mile either time. As I came into the chute, they had some green carpet that looks like grass... as soon as I hit that, I sort of rolled my ankle and that made my leg cramp up. It must of looked pretty dramatic as I grabbed the railing and was sort of walking, pulling myself toward the finish line. What a Diva!

Overall, a typical TJ race... strong on the swim... stronger than most on the bike... endure the run. However, I definitely could feel the payoff on the recent training. I believe if the cramps hadn't come, I could have done that run in less then 2 hours... perhaps even south of 1:55. So... I'm encouraged and ready to work on it... next up... Rehoboth Beach Marathon in December.


Back of my right leg, July 8, 2010

Singing... I mean... Running in the Rain

30 minute EZ run on the schedule today. Went after work again. Last day of the month AND the quarter. Always makes for a very busy day. We had our second best quarter EVER. And best quarter ever was LAST quarter. So... work has been good.

I started running at 7:35 pm... and it was raining pretty hard. But, it was also warm and humid. Wore a singlet, shorts, hat and shoes. Went out into the dark... without blinking lights all around me.

I did a short loop that I do around the neighborhood... usually as my brick run.

3.5 miles
31:07
8:53 minute miles
130 avg HR
149 max HR

Tomorrow... 30 minute EZ swim.

A Break in the Clouds

I woke up late today... so I didn't get the ride in at Hains Point this morning. Planned on getting it in after work... but knew I had a 5 pm settlement appointment at "home". And, the weather pattern has been a rainy one with the forecast calling for more rain.

The settlement appointment was for my house... I bought my wife out of our home. She will be moving out this weekend and I am moving back in. I've been in "exile" since July 1... living in a "in-law" suite at a house up Route 29. Linda and I have reached a settlement and this is part of the deal. I buy her out of house. She moves out. Our daughter stays with me. I pay Linda alimony for a period of time. And we end up being legally divorced about this time next year. A lot of stress... and change. Today was a very symbolic day as I now own the house by myself. Sadness.... fear... anger... I have a lot of emotions. But, I know that this too shall pass.

The settlement only took 45 minutes. And the rain had let up. I considered going to the gym and getting on a stationary bike but upon looking outside, decided that the rain would hold off long enough for me to knock out an hour ride. The only problems would be that it was rush hour and I'm not really in a place that is good for riding bikes when there is traffic.

So, I set out on a route that would give me four good hills in an hour ride. But, there would also be traffic on part of it... and traffic lights and stop signs.

6:02 pm clip-in
122 avg HR
158 max HR
15.7 miles
avg cadence 85
53:36 ride time
17.6 mph

Not bad as these four hills are nice climbs... though short.


TJ, Jessica Rose and Linda

Trust the Taper

Half Full Triathlon... Sunday, October 3. It's been a mad rush to get prepared since August 6. Training this summer was interrupted by the bike accident... but I think I've done the things I need to do in order to get ready.

So, taper this week... here is what is on the schedule...

Mon off

Tues 3 x 500 swim all hard allow 2 mins between each / hard 3 mile run

Wed 60 mins bike 20 plus miles

Thurs easy 30 min run

Fri easy 30 min swim

Sat off

Sun BUST IT!!!

General rule for the taper, maintain intensity / reduce volume. Eat a bit more carbs, but don't use it as an excuse to stuff yourself (this will be hard for me). Normal eating and reduced training will tap off the stores.

UPDATE... 9:47 pm...

Just did the swim and run.

I got in the pool at LA Fitness at 8:20 pm. Swim was 3 x 500m with a minute rest in between. Here are the splits.

10:11
HR 122

9:11
HR 127

9:25
HR 128

Looking at the avg HR... I probably could have swum harder.

Run route was from the LA Fitness. Dark outside so I had some blinking lights on me and reflectors, too. Started running at 8:56 pm.

28:58 run time
3.42 miles
8:28 minute miles
AVG HR 145
MAX HR 158

I was dying all day to find a spot in the schedule to get the workout in. I'm glad that I got it done.

TJ & the KCs (Kona Chicks)

I rode the Half Full bike course yesterday with two women who are doing Kona in two weeks. Roseann Dougherty, who placed 2nd in her age group at Ironman Arizona and Joanna Younts, who placed 8th in her age group at Ironman Lake Placid... her first Ironman. Some guy who had pulled into the parking lot at roughly the same time joined us... but for the second week in a row (rogue guy in parking lot looking to ride), by the time we got to the second circle, he had fallen off the back... never to be seen again.

Stats for the day... a warm, sunny day...

Clip in at 7:55 am
Avg HR 140
Max HR 164
56 miles
Avg Cadence 87
2:57:55
18.89 mph

Two points... I didn't have much sleep the night before and honestly, I'm pretty gassed from the training cycle. Here's hoping I get to take it easy this week leading up to race day on Sunday. Second, as we were coming up the last hill, I caught up to two younger women climbing the hill. I smiled and said hello and the girl in the lead, when she looked over, swerved to the right, off the road and went down. I felt bad. Roseann said my overpowering male charm caused her to wreck. Whatever.

:-)

UPDATE... 8:08 pm...

Scheduled to do a 10 mile run today. Had a great night sleep but had a commitment this morning. Finally got out to run at 3:19 pm. Thank God for the DVR (recorded Ravens second half and Redskins entire game). I took this route which was a variation of an 11 mile run I did earlier this month.

Specs...

9.27 miles
1:21:42
8:49 minute miles
AVG HR 143

If I could hold that kind of pace next week, I'd be in pretty good shape... assuming I knock out the ride in under 3 hours.

Getting the Work Done

I rode yesterday morning. Was supposed to do 60 miles but only had time for 25 before work.

126 avg hr
164 max hr
25 miles
82 cadence
1:12:16 ride time

That's 20.8 mph!

Last night, I swam with the Team Fight group at Howard County Community College. We did 3000m... I was in the pool for 58 minutes. Good times.

Going to get in the 6 mile run after work today... have to do it at a faster pace than this past Tuesday's run.

UPDATE... 7:40 pm

Warm and humid today. Started the run at 6:24 pm.

51:01
6.33 miles
That's 8:03 minute miles.
Avg HR 156... Max 168.
Ran the first half of the run in 26:02. So... it was a negative split. Slightly uphill on the way out, however.

Riding the Half Full Bike Course again tomorrow. Going to ride with two women who are doing Kona next month.

On Schedule

Well, I've managed to stick to my workout schedule as dictated to me by Paul. I did the 30 minute swim on Monday night at the Olney Swim Center. Feeling good in the pool. Then, I did the workout yesterday... man that was tough. Started at 5:15 and did the sets in 22 minutes. Average HR was 138... and I can't do the clapping pushups yet. I can get a handful of them... but not 5 sets of 10. Also, the pull-ups are still assisted, mostly... but I'm getting better at it.

I ran 6.5 miles on this route. Started at 5:42 pm and ran it in 1:01:11. That is 9:18 minute miles. Average HR was 137.

Looks like today is going to be the off day and will get a bike in tomorrow morning and swim in the evening... stay tuned, sports fans.

Training on Tap - Week of 9/20

Mon 30 min swim

Tues Strength session 65 lb squat press x 10 / pull-up x 10 / clapping push-up x 10 / 35# kb clean and press x 10 in each hand / 5 rounds as fast as possible / Run 6 miles endurance pace

Wed Ride 60 miles under 3 hours

Thurs Swim 500 warm-up / 10 x 100 on 2:15 / 10 x 50 on 1:15 / 500 swim / Run 6 miles faster than Tues

Friday off

Sat Ride 80 miles endurance pace

Sun Run 10 miles endurance pace (Like big sat rides, followed by longer runs on Sunday. Teaches your body to run on tired legs, but not as stressful as long bricks.

Half Full Run Course Recon

For the record... temp was 82 degrees

I ran a half marathon on January 30. Then I ran a marathon March 20. The longest run I've had since then came today. I did a little recon on the Half Full Triathlon run course today and completed the full run. I didn't WANT to do it. I had a gig last night and didn't get to bed until 3 am. I woke at 9 am and was thinking of ways to get out of doing the run. But, here is the key to training with others... I texted Roseann and we talked ourselves into meeting out on the run course at 11:15. Ro is training for Kona but has had a recent bout with PF and hasn't run much lately. Today, she wound up running one loop of the course. I completed both loops and here is the detail

13.1 miles
2:03:20
9:25 mile pace
AVG HR 137


High Cloud 1/2 Marathon 1.30.10 - Yes, it snowed... 1:57:40

Life... turned up to 11

There was a time this week where I was starting to feel overwhelmed. It lasted about 45 seconds... then I thought of other people I know who have been through tremendous adversity. God doesn't give us more than we can handle.

So, I knew it would be hard to keep up with workout volume this week... but I managed to get some good work done.

Wednesday:
I stretched out my mid-week bike route. Clipped in after work at 5:36 pm.
27.9 miles
1:21:40 ride time
20.5 mph
avg HR 135
Max HR 155
Avg. Cadence 87

Thursday:
Off. I was going CRAZY all day... trying to get a workout in... but it just didn't happen. Late rehearsal on Wednesday evening... tough day at work... Back to School Night. Didn't eat dinner until 9:30 pm.

Friday:
I swam at the Olney Aquatic Center. Got in the pool at 8 pm. Did the 4 x 500m thing. Here were the times on each 500... with 60 seconds rest in between.

10:16
9:27
9:28
9:20

Looks like I may have gone a little too fast in heat #2. :-)

Saturday
Did a brick out at the Half Full Course. Rode the whole bike course with Roseann and Kevin D'Amanda. Both have qualified for Boston Marathon before. Roseann is doing Kona in three weeks. Kevin did a 11:20 at IMLP this summer.

Clipped in at 8:12 am. BEAUTIFUL day. Bit nippy early... wore arm warmers on the first loop.

56 miles
Ride time 2:57:05
18.97 MPH
Avg HR 143
Max HR 161
Avg Cadence 87

Transitioned to a 2.5 mile run around the lake. 22 minutes of run time. Avg HR 141. I was getting some pinches in my calves and quads.

Tomorrow... looking to get the long run in that I missed this week.

What Would Yoda Do?

Inspiration for Ironman Lake Placid courtesy of Paul Timmons

Well, he wouldn't eat chips, pizza and drink soda like I've been doing the past week. Yes, I'm telling on myself. I've been doing good but it started on Wednesday night. I had some chips with dinner and next thing you know, I had pizza twice on Friday, chips on Sunday during football and soda both Saturday and Sunday. My achilles heel... food. I know... I know... Do or do not... there is no try. I have got to DO better with food.

Rest day yesterday because of work commitments and trying to wrap up some personal issues... which I'm sure I'll write about as we go along here. Feelings are too raw right now.

Did the gym workout... that felt good. Then I did the tempo run... fastest time yet on this route... 46 minutes... which is a 8:27 pace. Not too bad for Mr. Snackman.

Special shout out to Chad and KDOG... my training partners for Ironman Florida 2006... my first Ironman. We'll always have the special bond from that year of training. They had a baby girl last night. Mikayla Ann Lewis. With her genes... I'm sure she'll be a tri-freak.

Great Things about Triathlon

Ever have the mind wander during training runs? On today's run I thought about something... over the past month, I've run along the Boardwalk on the shore of the Atlantic Ocean, run along the National Mall and around the shore of Deep Creek Lake in Western Maryland. It was one of the really great things about triathlon. Doing activities in different places... some of them very scenic and beautiful. If I let it, sometimes I feel at one with nature. Out in the elements... no cell phone... no one asking for any of my time... just me, the conditions and the activity. All in concert.

I ventured out on the Half Full run course today. Conditions were wet and it rained for the whole run. I didn't have my heart rate monitor with me and the course was deserted, save for some stray runners around the lake. Definitely a hilly course. And no matter how you slice it... 13.1 miles is a long way. I wound up doing a 10k... 6.2 miles... 58:30. Pace was slow because... well... I'm slow... but it was wet, the course is hilly and I didn't know the course once I got out of Centenniel Park. So, there was a lot of road mark searching and slowing down at turns to make sure I was going the right way.

Yesterday, I rode with Roseann who qualified for Kona at IMAZ last year. We rode the Half Full bike course and I was aiming to do a sub 3 hour time. We wound up doing it in 2:54:33. That's 19.25 mph on a VERY hilly course. Great success.

8:13 am clip in
144 avg. HR
162 max HR
56 miles
avg. cadence 87

This weeks' plan? Here it is:

Mon swim 4 x 500 meter repeats on 15 mins and build each one / ride 30 miles under an 90 mins
Tues 135 deadlift x 10 box jumps on the 24" x 25 3 round, 10 pullups, 10 pushups, 10 kb c&p's each hand 35# / 3 rounds then run 6 miles (threshold)
Wed off
Thur ride 60 miles (threshhold) sub 3hrs
Fri swim as many laps as possible in 30 mins / run 6 miles (endurance)
Sat ride 60 miles (endurance)
Sun run 13 miles

God Bless America

Never Forget

I love America. I am proud to be an American. And I am grateful for the men and women in uniform who served and are serving my country.

“The cost of freedom is always high, but Americans have always paid it. And one path we shall never choose, and that is the path of surrender, or submission.”
- John F. Kennedy

-- TJ

A Day of Rest

I am toast from this week's workouts. Need to take a day off. Good thing there is a rest day on the calendar for today!

Yesterday's 11 mile run was completed in 1:35:39. So, I'm getting faster. I actually felt good the last two miles and was ready for more. A good sign. HR monitor stopped reading around mile 9... so I don't know my TRUE average HR but the watch said 137. Then I swam with the Team Fight group swim last night.

Tried the 300 workout again on Wednesday and got the time down to 30:28. I guess it helped that I did it right. What an ass-kicker of a workout, however. That was after work on Wednesday... lunch that day... found me at the pool. Did the 2100 meter workout devised by Coach Paul in 41 minutes. So, yes... I have been in the pool two days in a row.

Tomorrow... Half Full Bike Course again. Riding with Roseann and looking to break 3 hour barrier.

Faster... Stronger... Better?

The schedule is kind of screwed up because of work. I was supposed to do a 6 mile run today and an hour ride. I didn't get going before work, so I turned it into a brick after work.

I rode the same mid-week route I've been doing lately... got it done a little faster today, which is good after the weekend I just had. Average HR was145, with average cadence of 89 and cycled the route in 52:20. Then, I transitioned to a run of 2.1 miles that took 18:17, avg. HR 155.

As an FYI... some detail from the ride yesterday morning... the SavageMan International Bike Course... ride was 23.7 miles completed in 1:30:55 and an average HR of 117. I was riding with Gary as I'm helping him prep for the race so the pace was a little below my max effort capability.

Tomorrow... trying out the 300 workout again. This time, I'm going to try and do it right.


TJ on McAndrews Hill on the Savageman Half Bike Course

Savageman Training Weekend

OK... back from training camp up at Deep Creek Lake. Windy ride of the full course on Saturday. 9.7 mile run around the lake yesterday (1:30:55... avg HR 140)... and then cycled again today. Rode the International course. Did a short run afterwards. The International course has a couple of tough climbs on it, too. But, it pales in comparison to the Half Iron course. That course is retarded.

This weeks training *plan* is as follows...

Mon 30 min swim / 60 min bike
Tues 6 mile run / 20 miles bike under an hour
Wed swim 500 easy, 10 x 100 on 2:15 / 500 hard / 100 cool down / Strength session (choice)
Thurs Ride 40 miles, goal time under 2 hours and 3 mile run (brick)
Friday off
Saturday Ride 80 miles (endurance)
Sunday Run 11 miles

I'll report tomorrow on how I did with last week's plan. Only missed one workout.

Half Full is 4 weeks from today.

Keep on Rolling

Two months ago today, I was struck by a car while cycling. Rolling at 20+ mph, I went up on the hood and over onto the pavement. I remember laying on my back when the paramedics arrived, looking up into the sky and really wondering if I'd be alright.

Today, I rode the Savageman bike course. It's a tough ride and today was REALLY windy. But, I had/have a great deal of gratitude. I love cycling, even on a day like today. It's a gift, it really is. I'm just so happy that I get to keep on rolling.


TJ cresting Killer Miller on a windy Saturday.

Progress... not Perfection

Happy to report that I'm improving on the run. I had a 6 miler on my schedule this morning and ran that route I've previously reported on. This morning... run time was 48:28 and avg. HR was 146. So, faster pace... lower heart rate.

Attempting the FULL 300 workout after work today. Rode Hains Point yesterday morning and then swam after work. In a pool. 3 * 500s... 11:17... 11:09... 11:26... total swim time... 33:53.

These workouts are relentless... but I love it. Heading up to Deep Creek Lake this weekend. Really looking forward to a mini-training camp.

Failing to Plan is Planning to Fail

I've been given my orders from headquarters. Here is this week's training plan... let's see if I can stick to it:

Monday
swim session / 500 easy / 5 x 100 on 2 mins / 10 x 50 on 60 secs / timed 500 / 100 cool down
6 mile run endurance pace.

Tuesday
40 miles cycling / sub 2 hours

Wednesday
strength session 300
6 mile run endurance pace

Thursday
1500 straight swim

Friday
off

Saturday
ride 60 miles under 3 hours

Sunday
run 8 miles endurance pace

Half Full Bike Course

Half Full Triathlon Bike Course Map

My next triathlon is on October 3. The Half Full Triathlon is a 70 mile race out in Howard County, MD. The bike ride will be 56 miles. It is a very hilly ride and parts of it include the Columbia Triathlon bike course. I think there are only two little sections of the Columbia Tri course that did not make the cut for Half Full.

Anyway, fresh on the heels of completing my first tri yesterday, I rode the Half Full course today for the 4th time. I had set a goal of doing it in under three hours. I rode today with Paul Kwiatkowski and he had two buddies from the Montgomery County Triathlon Club join us. One of those guys is doing Kona. He won the lottery. His first Ironman... at Kona. One day, I'll do Kona.

Funny... in the parking lot... about to clip-in were Marcia, Wendy, her husband Mike and Chris Stokes future son-in-law. Because Paul's Kona buddy was running late, we couldn't get going with Marcia and her group. Rob Vigorito, race director for Eagleman and the Columbia Triathlon, was also in the parking lot getting ready to clip in.

We got started late and it was immediately evident that Paul's buddies would not be able to keep up. So, we just kept the hammer down and dropped them. Paul stayed on my wheel almost the whole time. I dropped the chain on a hill about 15 miles into the ride, and we stopped to top off water bottles at mile 46. Paul was falling off the back by then and we had those last two hills to go, so I thought it be best that we fill up. It was a short stop.

Statistics...

7:37 am clip-in
56 Miles
Avg. HR 137
Max HR 163
2:16:22 in 126 - 150 HR zone
Average cadence 88
3:04:12 ride time

So, I didn't make sub-3 hour... but I did go faster than last week... at a lower heart rate. It was a sunny day... but not very humid and temp probably only got up to low 80s.

Next weekend... Deep Creek Lake.

DC Tri Club Training Triathlon

DC Tri Club Training Triathlon Course

So, I did my first triathlon of the year today. I had signed up for two triathlons earlier this year... DC Tri Training Tri in June... swim was cancelled because of no lifeguard. Then, the Philadelphia Triathlon on June 27... swim was cancelled because a swimmer drowned the day before. So, the tri's turned into duathlons. As a result, I have now swum in a race and I have done very little swim training this year. In fact, the last time I swam in a pool was in late July. I did some ocean swims on vacation, but I think I've been in the pool less than 10 times thus far this year.

The training tri takes place down at Hains Point. We swim 400 meters in the Hains Point Pool (a 50m pool), do laps on Ohio/Buckeye Drive and then run one lap. Typically we do the long loop at Hains Point, but there was going to be two marches down in DC today... Glenn Beck and Al Sharpton. So, it was decided to do 5 short loops... I believe that results in a 15.5 mile bike. 3.1 mile run.

It also turns out that the local Team in Training triathlon team was doing a training tri down there, too. So, there were over 200 triathletes present and crowds starting to assemble for the political rallies. This resulted in Park Police getting nervous with our presence and cutting the race off before it ended. Fortunately, I finished before they pulled people off the course.

Swim as approximately 8:30. I was passed by three people, including Lennie, who got in the water right after me. I felt good on the first lap and the last lap... but was sluggish in between. I smoked the bike... ride time was 42:44... and I got behind some tour buses and Team in Training people a couple of times. Average HR was 153, cadence was 90 and overall, felt real strong on the bike. I did the run in about 26 minutes. Lennie had beaten me out of T2 but I passed him about halfway through the run. I put the hammer down and never looked back. I finished in 1:21:36... average HR was 152 and max was 163. I finished ahead of Lennie, and that is all that matters. :-)

Overall, a pretty good day. i don't think they'll ever have official finishing times because when I came in at the end of the run, the Park Police was hassling everyone and breaking up the race. No timers appeared to be present at the end.

Tomorrow... Half Full Triathlon bike course. I think I'll run a loop around the lake after the ride, too.

Two-a-Day

The triathlete staple... two workouts in one day. Before and after work... you'll typically find your triathlete engaged in a workout.

Got up bright and early on Thursday and drove down to Hains Point. I clipped in at 6:11 am and did a long lap by myself. When I got to Ohio & Buckeye, Philip Schmidt and a couple of other guys were waiting. We chatted very briefly and then headed out. Didn't take long for those guys to get up to 26 mph... we were burning rubber before I knew it. Workout specs...

1:14:30 ride time
25 miles
133 avg. HR
87 avg. cadence

It was a nice, cool morning. By our third lap, I could not keep up with the pace and fell off the back. Them boys can ride!


View Larger Map

After work, I headed over to LA Fitness and did the 300 workout. Warmed up with 2 * 1000 rows... 4:18 then 3:51. Then the superset. That fifteen minute set had an average HR of 154. But, it feels so good. I'm deadlifting 135# - 3 * 10 with ease. Might need to increase the weight. Feel a lot stronger on the pullups already. Finished up with floor wipers and dips. 25 minutes of tough love.

Taking today off. First day off since 8/13. Doing the DC Tri Club training triathlon tomorrow and riding the Half Full Triathlon bike course on Sunday. Trying to complete it in under 3 hours. Stay tuned...

If It Feels So Good, Why Do I Stop?

Previous triathlon seasons resulted in me doing the long run on Wednesday mornings. In the book "Going Long", it is suggested to break up the long ride and the long run. Therefore, I'd do the long run on Wednesday morning... and the long ride on Saturday or Sunday. This season, I have gotten away from my long run on Wednesday mornings. I didn't know how much I missed them until I was finished today. It feels so good to knock that mother out early in the morning. Makes the whole day better.

I followed this route. Started at 6:10 am and ran for 1:00:14. Average heart rate was 138.

Mid Week Workouts

OK, blasted home from work, changed and then clipped in. Rode the same route as last Tuesday. Clipped in at 6:10 pm, average heart rate 138, spent 40:30 in 115 - 145 HR zone, average cadence of 90 and 54:26 ride time. Weather was overcast, low humidity with temp about 75 degrees. Nice riding weather.

Tomorrow, I plan on getting in "the long run". I haven't run over an hour in some time nor have I done a mid-week morning run... probably since weeks leading up to Ironman Arizona 2009. Wednesday is my long run day. So, I guess now that I'm getting back on the stick, I have to get back into that habit, too.

275 Short of 300

That was the hardest 25 minute workout I've ever had. I left a flood of sweat on the floor of the gym and my heart rate was probably at max level for 23 of the 25 minutes.

Here was the workout:

Warmup
1000m row- 4:15
1000m row- 3:51

Cycle 1
Pull-ups 5 - 5 - 5
Dead Lifts 135# 3* 10 (YES! 10 each time!!!)
Pushups 3* 10 (these are easy... should I start doing more?)
24" Box Jumps 3 * 10
35# Dumbbell Squat/Press 3 * 10 (alternate each hand)

Cycle 2
135# Floor Wipers 2 * 10
Dips 10 - 7

The Cycle 1 sets took me just under 14 minutes. Cycle 2 took about 3 minutes. Altogether, 25 minutes of effort.

One of these days, I'm going to get into a swimming pool.

Running Through History

Susanne and I hamming it up at the Lincoln Memorial

One of the great things about living in the Washington, DC area is being able to train on the National Mall. And, one of the great things about triathlon, is all the great people that I have met. Those two facts coincided yesterday as I did a "fun" run on the National Mall with Susanne Navas and Travis Seindehl. Susanne is a really great person who I met at Timberman 2007. We've been friends ever since, though she lives in Connecticut. She is training for Ironman Cozumel 2010. Travis just got married last month and is doing Ironman Lake Placid 2011. So, we'll be doing a lot training together.

We ran on a cloudy, humid Sunday morning from the Botanical Gardens to the Lincoln Memorial and back. It was a fun run as Susanne was only in town for the weekend and she wanted to stop and take some photos. As I needed a "rest" day, I was alright with that.

Run Statistics...

Started at 9 am
~5 miles
1:01:53 total time... stopped four times for photos ops
Average HR 127

Today... I am hitting the gym to do a Paul Timmons inspired lifting routine. I'm really looking forward to it. I am also going to try and get in the pool as Paul has called attention to my lack of swim workouts.


Travis and I trying to look tough

Aero Position Meet Dead Lifts

I rode the Half Full Tri bike course this morning. I rode with Lennie Phillips, a 35 - 39 year old Clydesdale. He is also a brain cancer survivor. He will be doing the Half Full on October 3 and today was the first time he had ridden the bike course. I was trying to remember on the ride if I had done the course two or three times already. It is two for sure... once with Roseann Dougherty (June 20) and once with Gary Daigle (July 25). I think I rode it once with Willie, too... but I can't remember for sure.


Video before bike ride on July 25

This is the first time I've done hills since July 25, first time I've done 50+ miles since then and also the first time I'd ride longer than two hours since I've started my new weight training routine. I could definitely feel the effect of dead lifting on my lower back while I was in the aero position. I'm certain that as I get better at it (dead lifts) and more saddle time, this will go away.

Today's statistics...

Clip in at 7:47 am
56 Miles
3:08:33 ride time
average HR 143
In 126 - 150 zone for 1:52:40
Average cadence 88

We stopped once... 32 miles into the ride. Hit the head, filled up the water bottles and talked for a bit. I think it was about a 10+ minute break. Hot and humid but not stupid. Head wind on the way BACK. Overall, an encouraging ride as this is a hard bike course.

Long Way to (Gor)Go

One day, my name will be on this list. Until that day, I will be preparing for that appearance. So, a journey of a thousand miles starts with a single step, and that is what I did today.

I did a lunch time workout at LA Fitness and tried to employ some of the new training techniques that have been shared with me by my Yoda... my sensei... Paul Timmons.

Here was the workout...

2 x 1000 m rows on Concept II (4:32 first 1000... 4:03 second 1000)

3 cycles of following exercises in order with rep for each cycle listed...

Chin Ups 3 * 5
Dead Lifts 135# 10 - 6 - 6
Push Ups 3 * 10
Box Jumps 21" 3 * 10
Clean & Press 30# Dumbbell Alternating Hands 3 * 10
Time: 13:23.7

I then did two cycles of the following...

Floor Wipers (on flat bench - using barbell) 45# * 10 - 65# * 10
Dips 2 * 10

I was sweating up a storm and a bit gassed by the end. I went to the 135# Dead Lifts because LA Fitness does not have the big 10# or 25# weights like they have at The Firm. So, on Wednesday when I did Dead Lifts, I had the smaller 25# plates on each end of the barbell and it just didn't feel right at the bottom. I was going too far down. So, I upped it to 45s on each end (135#)... got 10 on the first set but only could do 6 each successive set. Will definitely need to work on Dead Lifting 135#.

I also now know how many stacks to put under the "board" so I can replicate 24" box jumps. I was a little short today as I estimated 24" based on where my knee is. I need to be a little above the knee to get to 24".

So, I'm on my way... but there is still a long way to GorGO!!!

Same Run, Different Day

As I was disappointed after Monday's run, I was looking forward to doing it again today. After work, I rushed home, changed and headed out with a bottle of Fruit Punch Gatorade. I started the run at 5:32 pm and completed the 5.44 mile course in 51:57 (minutes/seconds). Average HR was 150 and max was 167. Best of all... NO WALKING. Though it was hot and sunny, it was not as humid as Monday. I only wound up sipping on the Gatorade at 20 minutes, 30 minutes and 40 minutes into the run.

Paul Timmons told me about Gym Jones and I checked out some video on YouTube. These are the kind of workouts that Paul has me doing now:


Gym Jones "The 300 Workout"

LA Fitness - Silver Spring

Video of equipment available at LA Fitness Silver Spring.

Back to Work

Double entendre with today's title. I went back to work after being away since August 5. I also am back into a regular triathlon training routine. Today, I cycled after work. Clipped in at 5:25 pm and rode for 54:52 (minutes/seconds). I got in 19.75 miles on this route. Average heart rate was 147 with a max of 161. Average cadence was 92 and I was above the 121 - 150 HR zone for 23 minutes of the ride. It was hot and humid again but definitely not as hot as yesterday's run a little earlier in the afternoon. I went out with one bottle filled with 80% Gatorade and 20% water. I drank about half of it.

I am doing the Half Full Triathlon on October 3, 2010. I am doing the race with Team Fight. It's kind of like Team in Training, which I've done four times, three of them as a mentor. They recently sent me their training schedule. The August calendar is below. I plan on using this as a guide and will probably do some of the organized workouts with the Team.


Team Fight's August 2010 Training Schedule for Half Full Triathlon

Training Camp Closes

I closed out "training camp" today by doing a 5.44 mile run. It was extremely hot and humid and the route was hilly. You can find the route I took here. I did the run in 55:04 (minutes/seconds), my longest run since June 27. So, the pace was slow and I had to walk four times after the 35 minute mark. My maximum heart rate was 169 and my average was 151. I think this reflects the hilly nature of the run and also the extreme heat and humidity. I drank almost all of one bottle of water.

Today's run marked the end of my summer vacation which I used as a training camp. As I had been out of action since being struck by a motorist while cycling on 4th of July, I had a period of inactivity that extended until August 6. On that first full day of vacation, I did an ocean swim with the Tri Delaware group. I took Saturday off, cycled two hours on Sunday and then did it all on Monday, August 9. I ran for the first time since June 27, doing a 20 minute run along the Rehoboth Beach Boardwalk. We (me and four other Tri Delaware athletes) hopped in the ocean on that foggy morning for a 25 minute swim and then I did an hour ride... going just south of Indian River and then back to Rehoboth.

I'll post some more later, but as you can see, I had a blast!


TJ on the Bethany Beach Boardwalk