Lake Placid Weather

Lake Placid Weather

Taper Week

Mon off
Tues 30 min swim
Wed 60 min aerobic spin
Thurs 30 min run
Fri 30 min swim (in mirror lake if possible)
Sat off
Sun game time!

IMLP Details

OK... things are starting to come together.

I'm bib # 2246.
The Athletes Guide has been posted.

Here is where I'm staying race week.

Long Run - Two Weeks Out

Hot and humid long run today.

6:20 pm
Route
14 miles
2:05
8:55 minute miles
avg HR 147

Kind of a high heart rate. Ran in the new shoes again. Also ran in the kit I plan on wearing race day. Carried a full water bottle and flask of Hammer Gel. I refilled the water bottle at about mile 10 and drank all of the refill by the end of the run. Didn't have any issues with the clothes or the nutrition but I was definitely gassed at the end of the run.

Bike Rack

In preparation for the trip to Lake Placid, I broke down and bought a bike rack. Put it on my truck myself without any problems... which is a miracle in and of itself. For those who of you don't really know me, I'm about as handy as a fish. So, getting this securely on the Yukon is quite a feat. Ironman should be easy after this.


Thule Roadway - 2 Bike

416 Miles Cycling in 9 Days

I cycled again today. It was supposed to be a "recovery ride". I was alone for 25 miles so I took it easy. But, then I got to sections of road where there were other cyclists and the competitive juices started flowing. I did a couple of sustained streches of 26 mph+ cycling. My legs are feeling it right now.

7/4
9:24 am
Route
56 Miles
2:52:46 ride time
19.4 mph
126 avg HR
87 avg cadence

On the ride I was thinking about if you added it up... the last nine days has produced 416 miles of cycling. That is a lot of riding.

Catching Up on the Blog

OK... long run yesterday... with new shoes.

2:54 pm... sunny, hot and humid
Route
11.8 miles
1:51:40
9:27 minute miles
avg HR 142

Rode 100 miles on Saturday with Lennie and Chuck. I was definitely suffering from dead legs.

Swam an hour straight on Friday.

Rode 40 miles on Thursday. Caught up with a group from Artemis Cycling and sucked wheels at 26 mph for a good stretch of road.

The new shoes that I bought yesterday are Airmax 2011.

Total 200 was last Saturday and what a ride it was. The worst part was miles 115 - 160. Very grueling in that stretch. Otherwise, I felt pretty good. A good confidence boost.

Twice in One Week?

June 23 at 4:53 pm.... I swam again. Second time in one week. I did (2) 1000 meter sessions.

42:48

Outdoor pool at the YMCA. Shoulder is starting to feel better but it still isn't right.

Long Run Week of June 20

June 21 - Hot & Humid
6:04 pm
Route
10 miles
1:32:12
9:13 minute miles
avg HR 138

First One Up EVERY Hill

Long ride on Sunday. I rode with Tuan and his group. Met Lennie down in the park. We rode with 6 other guys. I was first one up EVERY hill on the ride. We rode out to Poolesville via 28 and Beallsville Road... after going through Georgetown.

6/19/2011
6:03 am
80 miles
4:15:20 ride time
18.8 mph
134 avg HR
86 avg cadence

Very hilly ride. Humid but not sunny. It was hot and I went through six full bottles of fluid. Ate one Clif bar and had flask of Hammer gel.

June 15 Run Results

I missed posting about a workout. It was on Wednesday, June 15. It was a run session that didn't go well. I was bloated and gassy... I had to stop about 50 minutes into the run at a porta-porry. Hot and humid.

3:27 pm
8.4 miles
1:12:30
8:37 minute miles
138 avg HR

Getting Wet

I returned to the pool yesterday. Did 4 x 500. It was the third time I've swum since May 12. My right shoulder still hurts but I don't think anything is broken. It definitely slows me down and is sore.

4 x 500
9:59
8:59
9:35
8:58

Week of June 20

Mon swim 4 x 500 and build / 20 mile recovery ride
Tues Run 10 miles (marathon pace)
Wed 30 min swim / 20 mile spin
Thurs Run 6 miles (marathon pace)
Fri off
Sat TOTAL 200!!!
Sun Run 6 miles (marathon pace)

Booked Schedule

"A" swim meet this morning. I help with concessions so I had to be there at 7:30 am. Then, I am going to a wedding at 3 pm. So, I squeezed a run in between.

6/18
11:24 am
9.2 miles
Route
1:21:00
8:54 minute miles
avg HR 149

THIS IS IRONMAN Training

I am tired. I am grouchy. If there is food near me, I will eat it. When I am at rest, my legs feel like they are in motion. This is what Ironman training feels like.

Today, my daughter graduated from middle school. I took off the rest of the day and did a bike ride.

6/16
11:45 am
48 miles
2:32:44 ride time
18.9 mph
Route
132 avg HR
85 avg cadence

Weekday Brick

This feels like real Ironman training. Hains Point... on a weekday morning... with Chad and the DC Tri Club gang. Unfortunately, I didn't have my HRM with me, so no HR data today. It was a windy morning but very low humidity. I got one lap around HP with the gang, then Philip Schmidt got on front and I blew up. Them dudes were moving!

Cycle
5:49 am
31 miles
1:36:49 ride time
19.2 mph
avg cadence 83

Run
7:33 am
3.2 miles
27:43
8:39 minute miles

Scheduled Off Day

Here is a wrap-up of last week.

June 7 - Cycle
4:41 pm
37 miles
1:50 ride time
20.18 mph
88 avg cadence
143 avg HR

June 8 - Run
6.33 miles
55:32
8:46 minute miles
avg HR 150

June 9 - Cycle
5:37 am (morning ride from home to Hains Point, loops, then back home)
50 miles
2:33:57
19.55 mph
85 avg cadence
136 avg HR

June 9 - Swim
7:01 pm
29:33

June 11 - Run
9:43 am
8.4 miles
1:14:51
8:54 minute miles
avg HR148

June 12 - Cycle
6:07 am
98 miles (Sugarloaf Mountain via Georgetown with Chuck and HF)
5:25:01 ride time
18 mph
avg cadence 85
132 avg HR

Week of June 6

Mon Swim 30 mins

Tues 50 miles 1/2 IM race pace / Run for 30 mins (brick)

Wed Run 10 miles (IM race pace, so aerobic)

Thu 25 mile time trial warm-up for 5 miles than Release the Hounds!

Fri 30 min swim / 6 mile run (tempo)

Sat Ride 100 hard, think sub 5 hours.

Sun Ride 50 miles recovery pace

Recovery Day

I actually got in the pool and swam today. Swam for 31 minutes. My right shoulder hurt at first. Like, hurt to the point where I thought I might not be able to do it. However, the lady I was sharing a lane with works in my building, lives in my neighborhood and is a DC Tri Club member. So, I pride prevented me from getting out of the pool. And, after a few laps, things started loosening up a little. I swam the whole 31 minutes, though very slowly.

Then I did a the 3.5 mile neighborhood run.

3.5 miles
28:42
8:12 minute miles
avg HR 147

So, a nice little recovery day.

The Long Ride

I rode out to Sugarloaf Mountain with Lennie yesterday. It was his longest ride ever. It was my longest ride in some time. I'd have to check but I don't think I'd done this ride for about a year, at least. Here is the tale of the tape...

6/4/2011
6:02 am
Route
98 miles
5:26:18 ride time
18 mph
85 avg cadence
132 avg HR

I definitely got a confidence boost from the ride. It helped that I had rested the day before. I wasn't riding with the "A" Team of Chad, Eric, etc. I am a little faster than Lennie on the bike so it helped me mentally to not feel like I was falling behind. It was a gorgeous day for a ride. Sunny and warm, but not humid.

We stopped at Dickerson for a bottle fill and bathroom stop. But, other than that... we pretty much went straight through. A picture here and there... traffic lights... other than that... rocking and rolling. My nutrition was good and I didn't have any problem on the hills. And hills we did hit. Mountain Gate, Old Anglers, Black Rock, Sugarloaf Mountain, River Road... we went through them all.

Today is a recovery day. But... mission accomplished. 100 (just about) mile ride in the books.

The Long Run, Part II

I stretched it out further today. Definitely was running out of gas at the end. Though my knee doesn't hurt, it definitely doesn't feel the same. And, I can feel a little bit of discomfort in the right knee now... and left hip. That may be from changing my stride a little bit. Not quite sure.

Today's route.
11.9 miles
1:46:47
8:58 minute miles
avg HR 145

The run came after two days of rest. I rode on Memorial Day. By myself out to the T and back via Georgetown.

5/30
12:11 pm
57.5 miles
3:08:52
18.3 mph
132 avg HR
avg cadence 87

I will be going for 100 miles for the first time this year on Saturday. Riding out to Sugarloaf Mountain.

Week of May 30

Not many weeks left at this point. Time to get serious...

Mon ride 100 miles
Tues 30 min swim 30 min run
Wed off
Thurs 25 mile time trial, burn it / run 6 miles later in the day
Friday 500 swim / 10 x 50 on 1:15 / 500 swim
Sat ride 50 aerobic
Sun run 12 miles

The Long Run

Longest run since knee surgery today. Hot and humid. But, no problems.

Route
10.3 miles
1:33:04
9.01 minute miles
138 avg HR

The mind wandered a lot while I was out there. I was thinking about my date with an Ironman run course. Wondering if I'm going to be able to make it. Just keeping going... one foot in front of another. Pay attention to my breathing. Of course my legs are going to tell me to quit. The breathing is the key.

Data Dump

I actually have been working out. No swimming, however.

5/21 - Cycling
8:01 am
133 avg HR
57.5 miles
3:02:28
89 average cadence
18.9 mph

5/24 - Cycling
6:43 pm
132 avg HR
25 miles
1:23:10
84 avg cadence
18.03 mph

5/25 - Brick
Bike
20 miles
1:03:22
132 avg HR
88 avg cadence
18.9 mph
Run
3.5 miles
29:37
8:24 minute miles
avg HR 143

5/26 - Cycling
26 miles
1:29:58
17.3 mph
134 avg HR
85 avg cadence

5/27 - Run
Route
6.33 miles
54:56
8:40 minute miles
avg HR 146

5/28 - Cycling
5:58 am
64 miles
3:19:53
19.2 mph
avg HR 134
avg cadence 89

Week of May 23

Mon off
Tues ride 40 miles sub 2 hours
Wed ride 20 miles sub 60 mins / later in the day run 6 miles
Thurs ride 40 miles spin
Fri 30 min swim / run 6 miles
Sat ride 55.7 miles / race pace
Sun run 10 miles

Just Keep Moving Forward

It was rainy yesterday so I rode in indoors. Forgot my HRM.... but got in 21.5 miles in 60 minutes of riding.

Today, I ran. Did the 8.4 mile route. 1:13:34 run time. AVG HR 131. That is 8:45 minute miles. I think that is the fastest I've run that route thus far... since surgery.

Surrender? I Haven't Yet Begun to Fight!

The fall on Saturday banged me up pretty good. My shoulder is fucked up and I probably should see a doctor. My right hip hit hard too, and is swollen. I must of really nailed my head too because my neck feels like it has whiplash.

At this point, it is almost comical all the shit that has happened to me since July 1, 2010. I moved out of my house that day as I separated from my wife of 14 years. The place I moved into temporarily was a haunted house that when the weather got real hot, flies would come out of now where. I got hit by a car while cycling on July 4 and missed about a month of training. Then on October 1, I moved back home... as my ex-wife moved out... leaving me as a single parent for my 13 year old daughter. Then, on February 8, I had surgery on my left knee. On April 15, I cracked the frame on my bike and had to buy a new frame and front fork. On Sunday, April 18th, my daughter was hospitalized for a week after some serious drama that we're still dealing with. Then came the fall on May 14. I have to be honest with you... Saturday night, I was laying in bed and thinking about quitting. Call it day and regroup. But guess what... I'm TOO DAMN DUMB to quit. If I'm going down, I'm going down with the ship.

So, I took Sunday and Monday off. But today... got back out for a run. I took a new route and did it in 1:10.59 which is a 8:39 minute mile pace. AVG HR was 143. My body feels very creaky and the right shoulder is in bad shape. I may need to get an x-ray. We'll see how it feels tomorrow.

So, the mascot for this year is John Paul Jones. Surrender? I have not yet begun to fight!


John Paul Jones, American Naval War Hero

Down Goes Collins

The only workout I missed this week was the 6 mile run on the schedule for Thursday. I spent time in the outdoor pool on Wednesday and then again on Friday. Friday's 2000 meter straight swim was completed in 38:20.

Did the long ride yesterday.

Avg HR 135
77.5 miles
4:05.37 ride time
avg cadence 89

Unfortunately, there was a little drizzle yesterday and I went down on the bike. At Newbridge and Democracy, there is a slight downhill with a tight right turn onto Democracy. The road surface was wet and oily and the bike went out from underneath me and I landed on my right shoulder, hip and helmet HARD. I banged the hell out of my shoulder and it still hurts like hell about 24 hours later.

People who train with me know that I have a real fear of riding in the rain. It dirties up my bike and I have fallen in the rain before. Very dangerous and actually causes a decrease in intensity of cycling training as I slow down. Yesterday is a textbook reason why.


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Bike Week

Rode Monday... 20 miles in 1:13... HRM wasn't working. HIt a bunch of hills.
Rode again today... 20 miles in 1:09... damn HRM not working today, either.
Yesterday, I ran the 8.4 mile route. 1:14.15. Guess what? HRM didn't work yesterday, either. I have to change the batteries. Going to pick up my daughter at lacrosse and then hit the pool.

Sunday May 8 Ride Results

5/8
7:31 am
125 avg HR
57 miles
82 avg cadence
3:10 ride time

Week of May 9

Mon Cycle 30 miles (recovery pace)

Tues Run 8 miles

Wed Ride 30 (hard) / swim 200 warm-up 10 x 200 on 4:30 / 200 cool down

Thurs Run 6 miles / session 2 Ride 30 miles (tempo)

Friday 2000 meter straight swim

Sat Ride 100

Sunday Run 8

Stretching it Out

I ran today with my running/swimming buddy Colette. We hadn't run since she moved into DC. It was a BEAUTIFUL day for a run. I did the longest run since surgery and though the knee feels different, there is no pain.

Started run at 12:42 pm
8.4 mile route
1:14.31
8:52 minute miles
avg HR 137

Week of Missed Workouts

I did manage to get the swim in Wednesday, weight lifting on Thursday with run n the evening. I ran this route. 55:21 with avg HR of 143. That is 8:44 minute miles.

Yesterday was Friday and I didn't get a workout in as work was killing me and I had to take JR to the dentist. I'm supposed to stretch out the run today and will do 8 miles with an old running buddy of mine. We'll see how it goes.

Week of May 2

Well, I haven't done anything this week thus far. Life is on 11 and I think it is about to be turned up to 12. Grr...

For what it is worth, here is the "plan" this week...

Mon off

Tues Ride 40 miles and run for 20 mins off the bike

Wed 200 swim / 4 x 500 with 60 secs rest / 200 cool down

Thurs Run 6 miles / Strength of choice

Fri swim max laps in 30 mins, Ride 40 miles / sub 2 hour pace

Sat Ride 80 miles

Sun Run 8 miles

April 24 Cycling Workout Stats

This was down at the beach. Rehoboth to Fenwick and back.

April 24 at 8 am.

130 avg HR
37.4 miles
19.3 mph
88 avg cadence
1:56 ride time

The Longest Run, Part Deux

Sunday May 1. I started running at 10:57 am. Ran with Gary around Rehoboth Beach. One day after a hard cycling two-a-day.

Route

7.55 miles
1:04:08
avg HR 142
8:29 minute miles

Not too shabby less than 3 months after knee surgery.

I ran on Friday, April 29, too. Haven't mapped the route but probably about 4.5 miles.
37:47 run time
avg HR 141

The Longest Run

On Saturday, I did the longest run since the knee surgery. I was down at the beach and took this route.

Started running at 6:43 pm.
51:52.7
5.8 miles
8:56 minute miles
HR monitor wasn't working

Craziest Week of My Life

Well, sorry for not posting. But, I just went through the craziest week of my life. And I still managed to get last week's workouts in, overall. Though the bike ride did not go 80 miles.

This week...

Mon off

Tues 200 swim, 500 hard, 1 min rest, 400 hard, 45 sec rest, 300 hard, 30 secs rest, 200 hard, 15 secs rest, 100 hard. 200 cool down. Then strength of choice.

Wed ride 50 miles (tempo)

Thurs swim max laps in 30 mins / 60 min indoor bike interval session, 10 min spin warmup, 3 mins hard 1 min spin x 10, big gear low cadence and alt between seated and standing. 10 min spin cool down.

Friday run 6 miles

Sat cycling TBA

Sun run 4 miles

Weekend Training at the Beach

Rode Friday and Saturday at the beach. I rode Saturday with Paul. At the end of the ride, I lost concentration in the parking lot and fell. My bike hit the curb and I cracked the frame. Need an entirely new frame. $2000, at least. Stupid mistake. Doesn't matter now. Just learn from it and move on. Although, you'd think that someone who has ridden thousands of miles would already know better.


Friday:
37.2 miles
1:37.54
90 avg cadence
142 avg HR

Saturday:

30 miles
1:33.19
87 avg cadence
142 avg HR

Both rides were windy. Saturday was windier, however.

I ran today...

4.55 miles
39:48.4
avg HR 145
8:44 minute miles

Week of April 18

Monday 30 miles outside or 90 mins indoors / tempo pace

Tues body weight squat x 10, pull-up x 5, push-up x 10, 30# db push press x 10, back extension x 10, crunch of choice x 10. As many rounds as possible in 30 mins. / 4 mile run

Wed off

Thurs 200 swim / 10 x 50 on 1:15 / 3 mins off 10 x 100 on 2:30 200 100 cool down / 30 miles outside or 90 mins indoors / tempo pace

Friday run 5 miles

Saturday ride 80

Sunday 30 min swim / 5 mile run

Aquaman

5 x 500m - 90 seconds rest - each one faster

9:41.2
9:22.8
9:15.0
8:58.8
8:47.9

Not too shabby.

Different

Things sure are different this year from previous Ironman training years. On a lot of different levels. I'm focused on hitting my goal but life is coming at me over the speed limit. It has been tough getting the training in. But, where there's a will... there's a way.

Monday, I cycled after work but before picking Jessica Rose up from lacrosse. Did a nice route with lots of hills... so did some good climbing. It was a hot, sunny afternoon. I love that kind of weather.

5:18 pm clip in
136 avg HR
26 miles
avg cadence 84
1:30 ride time

Today, I ran after work. Totally different weather. 58 degrees and windy. Some sprinkles but not too wet. I did the same route that I did on Saturday.

4.55 miles
38:08.8
8:22 minute miles
avg HR 140

So, I a little bit faster pace... but at a lower heart rate. No problem with the knee at all. No pain or discomfort.

I've had a tough time with my daughter the past week, so I thought it was time for a daddy/daughter date. I just took her out to get something to eat and we had a lovely time. So, I'm going to let the food digest and then head over to the pool. Like I said... things are different. But, discipline makes the difference.

-- TJ

Week of April 11

Mon Ride 80 miles

Tues 500 swim x 5 and build each one, 90 seconds rest between each. Run 4 miles

Wed / strength of choice / ride 20 miles under an hour

Thurs swim as many laps as possible in 30 mins / Run 4 miles

Friday off

Sat Ride 40 miles / redline it / 2 hour goal

Sun Ride 20 miles / 1 hour goal / Run 4 miles

Lack of Communication

Life is turned up to 11. I am borderline overwhelmed. But, I managed to get workouts in last wee. The Monday upper body workout damn near killed me, but felt great. I missed the Friday bike session as the weather was crappy and I just couldn't get it in. No problem on the 4 mile run and it was more interesting as I got to run a different route than I have the last 8 runs!

Swim/Run
4/5/2011
Thank God swim session was EZ on schedule because upper body workout on Monday was killer. First 10 laps were a struggle but then muscles kind of warmed up/stretched out. Feels good being in the pool on a consistent basis.
Run
29:39.6
HR not working

Cycle
4/6/2011
5:15 pm
22 miles
1:21.42
22 miles
79 avg cadence
127 avg HR
Hill repeats

Swim/Run
4/7/2011
Nice swim session though I am getting consistent cramping in left leg (calf) and left foot.
Run session
30:41.4
143 avg HR

Run
4/9/2011
Route
38:58
4.55 miles
avg HR 142
8:33 minute miles

Cycle
4/10/11
7:09 am clip in
2:18:23
141 avg HR
43 miles
19 avg mph
avg cadence 86
SS to Georgetown to BP and back with Chuck, Tuan's group.

No Rest Day Week

Gulp.

Mon strength session body weight squat x 50, pullups x 50, 135 bench press x 50, bodyweight squat x 50, pullups x 25, 135 bench press x 50.

Tues easy 30 min swim / 30 min run.

Wed 3 hours on the bike / tempo pace

Thurs 500 swim / 10 x 100 on 2:16 / 5 mins rest / hard 500 swim / 100 cool down / 30 min run

Friday 56 miles outside

Sat Run 4 miles

Sun 56 miles outside / faster than Friday.

Training... or Recreation?

View of Washington Monument and Jefferson Memorial

It has become an annual event that I ride my bike down and look at the Cherry Blossoms at their peak. Today was a relatively nice day but circumstances dictated that I couldn't get today's workout going until this afternoon. So, I rode solo down to Hains Point and then back up Capital Crescent Trail. The problem with this strategy is that the Mall is so crowded and the CCT is packed on a nice Sunday afternoon that the ride was more recreation than training. But, it's better than not training at all and I did get a run in off the bike.

Cycle
1:41:25 Ride Time
avg HR 135
32 miles
87 average cadence

Run
20:08.4
avg HR 144
2.4 miles

Finding the Time

Man... what a day. We just closed our best 1st Quarter ever and I had to run the totals this morning. Also was dealing with customer issues and prospects, of course. Helping the sales guys with their deals. I got the oil changed on the Denali at lunch. So, that meant today's workouts would have to come after work. I didn't get out of the office until 5:15 pm and my daughter was acting like a butthead from the time she left school.

So, when I got home from work, I headed out on the neighborhood run.

5:40 pm
3.5 miles
30:58
avg HR 136

When I got home, JR wanted to be dropped off in downtown Silver Spring. Which I did. Then I had rehearsal. After rehearsal, I had to pick JR and her GF up in DTSS and take them ice skating. After that, I had time for the swim.

8:51 pm
32:53
1600 meters

It was in the indoor pool as the outdoor pool closes at 8 pm. But, it felt good. A little hectic... but the workouts definitely center me. I feel ok on the run. There is no pain or discomfort. It doesn't feel the same as it used to but perhaps as it strengthens and as I lose some weight, things will return to normal or even better.

Your Pedaling a Lot... But You're Not Going Anywhere

Cold and wet today so I did the "ride" indoors. Two hours on the stationary cycle. Endurance pace. AVG HR 129.

Can't ride that long on a stationary cycle without a rocking playlist on the iPod Shuffle.

There is Always Time to Train...

if you truly want to improve.

Those words of wisdom were posted by Coach Paul this morning. Definitely amped me up for the day. I am definitely working under a sleep deficit since the weekend... but I want to improve. Will I make the time?

Damn right I will.

Workout #1 today... the run.

3.5 miles
29:00.0
8:17 minute mile pace
avg HR 145
Did the neighborhood loop again.

Now I've got to get on the bike. Check in with ya in a bit.

9:51 pm

OK... interval workout on stationary bike is done. I guess I could have worked out harder as my average HR was 136.

I love the two-a-day. I feel great right now. But definitely ready for shut eye... and an off day.

Upper Body

I was feeling good today. Did the strength workout at lunch time and can feel the pull-ups getting stronger. Though the 5 sets of 10 are still assisted. I held dumb bells on the first two rounds of squats... 30# dumb bells... but then did body weight after that.

I swam 32 laps in 30 minutes... I think that is 1:51 per 100 meters. Indoor pool as the outdoor pool was a little chilly this evening.

It's Official...

training season is here to stay. Three more 2-a-days this week. Time to focus and hunker down. But smile while I'm doing it.

Mon strength / body weight squat x 10, Pullup x 10, 135 bench press x 10, db push press x 10 @ 30# 5 rounds / session 2. Max swim laps in 30 mins.

Tues 60 min indoor interval cycling session 10 min warmup spin, 3 min hard 1 min easy x 10, 10 min cool down / session 2. 30 min run

Wed off

Thurs 3 hours endurance pace cycling (outdoors)

Fri swim 500 warmup, 10 x 100 on 2:15, 100 cool down / second session 30 min run.

Sat 3 hours outside (60 mile goal pace)

Sun 90 mins outside same pace / second session 30 min run.

Results

So, I had to switch it up a little this past week. I took the off day on Monday... just too crazy to get a workout in. I rode the stationary on Tuesday and kind of took it from there. Three 2-a-days including today... 30 minute run and 30 minute swim after a crazy late night on Saturday. I'm definitely burning the candle on both ends and something is going to have to give as workout volume increases.

The take home from this week, however, is that I'm starting to show results. You can look at me and see a difference in physical appearance. The times are dropping. And my cycling is improving. Definitely felt more power on the hills yesterday and it showed as in some instances I was able to put distance between me and other cyclists when climbing.


Run Performance:

Neighborhood loop

3.5 miles

3/23
32:17.1
avg HR 134
pace 9:13 minute miles

3/25
31:28.8
avg HR 136
pace 8:59

3/27
29:19.3
HR wasn't reading
pace 8:22

The two weekday cycling sessions were indoors on the LifeCycle.
3/22
avg HR 121

3/24
avg HR 132

Rode outdoors yesterday morning in the cold with Chuck...

3:25:15
avg HR 139
59 miles
avg cadence 87

Ramping It Up

This week's training plan... that's right... there are three two-a-days... DO YOU WANT IT?!?!?


Mon 500 pull, 500 kick 500 swim. All out 500 swim for time 100 cool down. Session 2. 90 min endurance spin.
Tues 30 min run
Wed off
Thurs strength of choice / session 2 . 90 min cycle faster than mon.
Fri 30 min run
Sat 4 hours / endurance pace.
Sun 30 min straight swim. Session 2. 30 min run.

Another Brick in the Wall

Well, this past week was a big success. I got in all the workouts. And that included two runs, though they were both short in duration. I did a brick today which had to be the first brick since October.

Bike - Did a ride that took me up six nice hills in easy riding distance from my house.
1:12:13 ride time
AVG HR 133
19 miles
avg cadence 85

Run - Ran off the bike.
21 minutes
AVG HR 140
2.3 miles

Felt fine after. No pain running. I'm obviously not in good run shape. But the knee felt "normal".

Yesterday's ride stats... I rode with Chuck and Paulie K. Chuck was looking strong on the bike and Paulie did well for a mid-March ride.

2:22:58 ride time
140 HR
47 miles
90 cadence

So, the run on Friday was my first run in 3 months. I believe the last time I ran was December 18. On March 18 I ran and here are those stats...

‎2.55 miles, 23:42.1, avg HR 143

I never thought I'd say this... but I missed running. What a great feeling.

Gorgeous Sunday Afternoon Swim

Swam in the outdoor pool at the YMCA today. Gorgeous day. Had a great swim and a lane all to myself... well... for most of it. Last two repeats, some lady hung on to the wall of my lane as I went back and forth like a shark. Sunny... getting warmer... spring is on it's way.

Here is the workout plan for the week... looks like a two-a-day on Tuesday...

Mon 1000 meter row warmup then: pullup x 5, flat db chest press x 10 @ 50#s dbs, standing db push press @ 40# dbs, then max meters rowed in 2 mins / 2 mins off / 5 rounds.

Tues 500 pull, 500 kick with fins, 500 swim then 10 x 50 on a min, not a min rest. If you can't hold the schedule, allow 15 secs rest. 100 cool down.

Pm session 60 min hard cycling session, outdoors if possible. 20 miles goal. Allow a 5 min warmup then start the clock and take off!

Wed off

Thurs 2 hours cycling / endurance pace

Fri 30 min straight swim and 20 min run

Sat 3 hours hard on the road

Sun 90 mins hard on the road / then 20 min run if all feels good.

Missed a Workout

TJ @ the T March 12, 2011

Life was turned up to 11 this week. I missed a workout on Thursday... didn't get the swim in. However, I did get the long ride in yesterday. Overall, I have to be happy with how it went. I got some cramps towards the end of the ride and definitely felt a lack of power on hills. Also, my heart rate skyrockets when I put out max effort. I think that'll even out when I start running again. Which, by the way will be THIS WEEK!!!

55 Miles
3:09:43 ride time
17.4 avg mph
147 AVG HR
88 AVG cadence

I did the Wednesday ride on the stationary. Good workout... cadence at 100 or above pretty much the whole time. Was on "12" on the cycle settings. Average HR was 142.

Looking forward to running again. Let's see how it goes. I see the knee doctor on Wednesday for a follow up. And, depending on what he says, I'll be out there again next weekend.

Training in Full Effect

Last week's training went according to plan. We... except for the three hour ride. I rode for 75 minutes yesterday and felt great on the bike. But, didn't have time for the full three hour ride and it rained like the dickens today. Yesterday's swim workout was good. I was at the YMCA with Colette and here is the breakdown on the 5 * 500m.

10:04
9:55
9:27
9:13
9:16

I think I could have done better on the last 500 if I knew how close I was in time. Or perhaps, I went too hard on the 4th 500. I felt fresh after and then did the bike ride.

I had to run for 30 seconds today and it felt good. I think I'm going to start running again on March 17. It gives the knee another two weeks to heal up. I think I'm ready now but I want to play it safe.

This weeks training plan...
Mon 500 pull / 500 kick / 500 swim / 10 x 50 on 1:15
Tues 5000 meter row / strength of choice
Wed 2 hours on the bike
Thurs 250 pull / 250 kick/ 250 swim / 10 x 100 on 2:15
Friday off
Sat 3 hours / let's bring it / shoot for 60 miles
Sun 30 min straight swim / as many laps as possible /

I like that Saturday... BRING IT on the bike. Something to look forward to this week. Giddy up.

Peaceful, Easy Feeling

Outdoor pool. 50 degree night. Slight drizzle. Swimming laps. One other dude in the pool... two lanes over. Doesn't get much more peaceful than that. Nice pool workout... 46 minutes of swimming including 30 and 15 second breaks as per swim workout plan.

Gratitude.

Because, it was crazy at home the two hour time block prior to going to the pool.

110228 Training Week

Mon 500 swim warmup 10 x 100 / allow 30 secs rest / 10 x 50 / allow 15 secs rest / 100 cool down.

Tues 2 hour cycling session / endurance pace / indoors or out

Wed 1000 meter row warmup / pullup x 10, clapping pushup x 10, standing db push press @ 30# dbs x 10 as many rounds as possible in 30 mins

Thurs 60 min / high cadence recovery spin / indoors or out

Friday 5 x 500 meter swim repeats with 2 mins rest and build! Start slow.

Sat off

Sun 3 hour ride / outdoors

Swim. Check. Bike. Check. Run. Next.

Today was a big test for progress on the recovery of my knee. I was teed up for a 90 minute bike ride. I wound up going 40 miles in 2:21 of ride time with an average HR of 141.

Chuck met me at my house and we clipped in about 10:25. We then picked up Davis at Discovery and headed down Rock Creek Park. I purposefully hit the first couple of hills (short, not steep) hard to gauge fitness. Though my heart rate SPIKED, I felt no pain at all in the knee. The only thing that feels strange about my knee is that it feels like it needs to "crack". Like a joint that needs to crack but can't.

We rode down to Hains Point and did five short laps. We rode with KDOG and Chad was running... pushing the baby stroller with MAL inside. I felt strong and had a couple of sustained bursts where I was going 26 mph. I did tire and was ready to cruise back home after that fifth lap.

This weekend... good success. I swam and was able to kick for a half hour straight. Then I rode 2+ hours on the bike and again did not experience any pain. Two or three more weeks and I think I'll be ready to run.

TWO A DAY!!!

So, on Friday, I got in two different workouts. LOVE the two-a-day. I was on the stationary at lunch. 60 minute session. About 50 minutes of that was at 100 RPM at setting 12 out of 20 on the LifeFitness 95CT. Avg HR was 129.

After work. I did 30 minutes of laps in the indoor pool at the Silver Spring YMCA... no pull buoy. Left leg felt fine.

I still don't have a full range of motion and doing deep bends on the knee is still not worth the pain... but other than that... the thing feels pretty strong.

Today is an off day. Tomorrow... riding outdoors. Have a couple of people meeting me at my place and we plan on riding down to Hains Point and meeting some friends down there... including Chad and KDOG. We're getting the band back together! ;-)

Hurts so Good

Thus far, I've stuck with the prescribed workout routine... on the whole. Was supposed to do 100 pushups and 50 pullups in yesterday's workout... but was only able to knock out 50 pushups and 20 pullups. Did the rest of the workout. The session on the bike was quite rigorous and I don't have any hangover with the knee. Was anaerobic on the 3 minute intervals and spinning at ~110 rpm. Felt really good.

I can tell a couple of things about the off time...

1. I feel REALLY grateful to be working out again. Which helps mood when working out.
2. The divorce and single parent lifestyle has built up some anger and resentment in me without an outlet through workouts for the past 6 weeks... but now that I'm working out again, I can channel that aggression into the workout. Feels good... especially after.

Today is an off day. Diet has been good and I have cut out trigger foods and cut way back on the calories. Let's see if it holds. Taking it one day at a time right now.

Don't Know What You Got... Until It's Gone

I received this weeks workout plan via email from Coach Paul. I almost cried. Tears of joy now... pain later this week? We'll see.

Mon 60 mins / 100 plus rpms / tempo pace / comfortably hard light to moderate resistance
Tues 500 pull / 10 x 100 repeats allow 30 secs rest / and lets keep the buoy for these. 100 cool down
Wed 10 min spin warm-up, 3 mins hard 1 min easy x 10, 10 min cool down. Then 50 pullups, 100 push-ups, 50 barbell push presses 65#s
Thurs off!
Friday 30 mins straight swim / no buoy but open turns / 60 mins tempo spin
Sat off
Sunday 90 mins outdoors ride (I am so looking forward to being able to do this!)

I rowed today. Did 5000 meters straight. I forgot to check my HRM after to see my avg. HR... but I definitely broke a sweat. The left knee is still a little swollen so there is some discomfort... but no pain.


5000m rowing results

I swam for a half hour yesterday in the morning... outdoor pool... what a great way to clear your head. I felt very serene when I got out of the water... though had to run into the YMCA building as there was a 40 mph wind howling. Then last night, hopped on the stationary bike for 30 minutes. Again... some discomfort but no pain. Kept the HR under 110 for the whole spin.


Picture taken of reflection in mirror. But, you can see knee starting to form on left leg.

Back to our Regularly Scheduled Programming

Left knee after stitches removed

OK sports fans... I'm almost back in action. Surgery was successful. The doctor says he cleaned up about a nickel-sized tear of cartilage, trimmed the lateral meniscus and smoothed out some arthritis. He was very pleased about the range of motion in the knee and elected to forgo organized physical therapy. He says I don't need it! So, I've rested the past couple of days and am waiting for the cuts to heal. But, I can already feel that the pain I was experiencing in late December and January is gone.

Something to think about is this... it is likely that my knee was messed up during the marathon... I just didn't "feel" it. I mean, nothing happened between the marathon and December 21 that would have resulted in that much "damage".

My energy level has been very low the past 30 days. And, I can feel my fitness level greatly reduced which results in me feeling "fat" and then spins the cycle of low energy even more. But, what I have found is that mood follows action... so I need to get back into a coordinated, disciplined activity schedule so I can get back to where I was in November.

156 Days until Ironman Lake Placid 2011. Tomorrow is Day 1. Be mindful TJ of what you do with this day.

Trust the Doctor

My knee hurts like heck. I was cleared to take a shower so I had to take off the dressing. As you can see, it's still very swollen. It is difficult to move around but I do feel a little better since taking the shower. I haven't pooped since Monday and think I'll feel even better once I get rid of what's inside me. Is that TMI?

Right now, just taking it easy. Trusting that this is going to work out and I'll be back on my feet running by the beginning of April.

Do You Believe in Miracles?

NOTE: This was actually posted on Wednesday, February 9, 2011.



The way I feel today, it's going to take a miracle.

The surgery has come and gone. The doctor says he found torn cartilage, arthritis and an inflamed joint in addition to the torn meniscus. Dr. Magee told me he trimmed the tears, smoothed out the arthritis and that the inflammation should recede. I can take the wrap off Friday morning and start bending it and doing leg lifts.


February 8, 2011 - approx. 6 pm

Surgery was supposed to be at 4 pm. But they called at 9 am and said they were ready for me. So, I went to the hospital. The doctor saw me for about 3 minutes a half hour before the surgery. He did not talk to me after. Everyone at the hospital was very nice and the anesthesia worked great. The last thing I remember the guy saying was, "you're going to start to feel a little groggy." Next thing I know, I was in post-op.

I was off work today, and will be off tomorrow, too. I'll take the wrap off on Friday and take some more pix. But right now... I'm in bad shape. My leg hurts.

T-7 Days

FYI... I re-joined the YMCA in my neighborhood. They have an indoor and an outdoor pool. I figured I would be swimming a lot over the next couple of months so I bit the bullet and joined up there as it will be easier to swim there than at LA Fitness. Plus, the pools are a lot nicer at the Y. I've already swam twice there this week. Rode the stationary bike this evening and did some dips, pushups and pullups.

Cut Me, Mickey!

As it has been confirmed by Dr. Magee that I have a torn lateral meniscus on my left knee, I will be undergoing surgery. The appointment is set a week from tomorrow, February 8, 2011. It'll be performed at Washington Adventist Hospital. If you want to learn more about meniscus tears, I offer this for your viewing pleasure:



I've never had surgery to a leg before. And I don't like doctors a whole lot. But, I trust that everything will be ok. I'll try to document it as much as I can, but they do put the patient out completely while the procedure is being done.

The way I feel now is that this is just a little pit stop on my march to a sub-12 hour Ironman Lake Placid. Of course, the hard work begins when I have to recover from surgery and then ramp up the training for the event. It really only boils down to this... I have two choices:

1. Quit
2. Get Better

I'm voting for #2.

6 Months Checkpoint

Ironman Lake Placid is 6 months from today. And, two and a half hours of my day was spent at an Orthopedic Surgeon's office. He confirmed the torn lateral miniscus. He took some more x-rays and concluded that there is no arthritis. He suggested surgery but we agreed with a less aggressive treatment of Naprosyn and some exercise. He cleared me for cycling and swimming, but nothing that put shock on the knee... no running, jumping or lifting weights with my legs.

So, in the meantime... I act as if. Cycling, swimming... and EATING RIGHT. But no running. Let's see if this treatment has an impact and wait a month. If it clears up, good. If not, I can do the surgery and still have enough time to recover prior to race day.

At least, that's how I feel right now.

Diagnosis

I talked to my GP today. The report she got from the MRI operator is:

1. moderate tendonitis in the left knee
2. subtle tear of posterior horn of lateral meniscus
3. inflammation in the left knee

So, I've now been referred to an orthopedist. Set the appointment for Monday, January 24 at 1:30 pm. Stay tuned.

What a Pain in the... Knee

This is my eighth season of triathlon. I've had to miss training for extended periods of time on only three occasions. On Fathers Day, 2004, I stepped on something in the water during the swim for the Baltimore Aquathlon. It's the only race I've ever DNFed. I think you can see why.

OUCH! Bottom of my left foot.

That injury caused me to miss 30 days of training in preparation for the Disney Triathlon 2004. That race is a story in and of itself.

Then, in 2008, while preparing for Ironman Florida, I suffered a detached retina in my right eye and a torn retina in my left eye. I again missed a ton of training time and that whole experience is documented here.

At home after surgery.

On July 4, 2010, I was hit by a motorist while cycling on River Road. I was about 3 months out from the Half Full Triathlon and I think it took a good three plus weeks before I could get back out on the bike again. Running took a little longer.

I hit the pavement pretty hard. But, it could have been a lot worse.

So, I've never had a typical, endurance sport, type-of-injury that has caused me to miss significant training time. I've been relatively fortunate with avoiding leg, knee, ankle or foot problems. Until December 21... when I was walking down the steps of my house and sensed discomfort in the patella of my left knee. I even commented on it at the time. On December 23, I had a 10 mile run on the training schedule and didn't get 2 minutes into the run before realizing that the discomfort was really pain. I have not run since. I continued to cycle and do rowing workouts... but the pain seemed to increase day by day. Last weekend, it hurt going up and down steps and also getting up and down out of a chair. So, for the past week, I've done nothing. Except eat.

Honestly, part of that is wallowing in "feeling sorry" for myself. I turned 45 on December 10. Many of you know that I'm going through a divorce. I have my daughter full time and she is 13 years old. It's been very challenging to be thrust into the role of the primary caregiver to a young woman.

But, I think I've bottomed out on this "woe is me" feeling. Time to take action. I went to the doctor on Friday. She sent me for X-rays and they'll likely find nothing and suggest an MRI. Because of the way health insurance works, I had to go through that process. I need to find out what is going on. But, I also have to get into a different spot mentally. There is a ton of time before IMLP and I'm *not* a broken down old man who has no one to take care of him. Tomorrow... I'll get in the pool and get back on my pre-marathon diet.

A big part of my involvement in endurance sports is how it makes me feel. I really enjoy the workouts, the journey... the friendships. Right now, I'm not getting that. And it sucks. I only make it worse by pretending that knee pain will just go away (as mysteriously as it came), or even worse... start feeling negative.

If you came to this blog to read a bunch of feel good rah rah stuff, you're in the wrong place.

Houston, We Have a Problem

OK... I haven't run since approximately December 18. There is something wrong with my left knee. And it hasn't gone away even though I have completely stopped running. So, I am going to the doctor at some point this week. More will be revealed.