Friday, December 31, 2010

Happy New Year!

So, I had a great month of comparison to last December. Evrything was far and away better than last year.

An example was 100 bodyweight deadlifts for time. Last year it took 36 minutes flat. This past Wednesday it took 16:46. Granted, I am just as sore as last year, but the improvement is huge.

Max talks about compound interest with training and I am witnessing it first hand.
I am looking forward to a great 2011 in all areas of my life.

Wednesday, December 1, 2010

December to Remember

Or is it Remember last December? So, trying to figure out what to do this December, I decided to revisit last December's plan. It'll be fun to see how things have changed.

Today's WOD was 5 sets of 21 reps of 40lb. dumbbell chest presses(last year I used a 135 pound barbell) followed by 50 squats.

Last year this workout took over 29 minutes. Tonight it was 13:51.

Swimming will be done on the weekends for easier scheduling.

Not sure how the 40lb dumbells compare to 135lb barbell.

Tuesday, November 16, 2010

Back at it

After a week to recover from the marathon, yesterday was a normal WOD.

Deadlifts, 7 sets one repetition max weight. Warmed up and went 225, 275, 295, 315, 325, 295, 275. At 225, didn't think I'd get past 275, but felt good.

Tonight was 100ft walking lunges, 10 burpees, 25 sit ups 3x for time. Did the lunges standing in place and finished in 7:32.

Feels good to be pushing it again.

Tuesday, November 9, 2010

An Amazing Day!

Sunday was the NYC Marathon. It would be my first marathon. When Nancy was volunteering, she said a guy told her that if I never do another marathon, at least I had done the best. I absolutely think he is right.

Results first: 3:45:29 for an average pace of 8:37 per mile. As of now, they are still updating the results, I placed 9117 out of 44,829 finishers, 1730th in my age group out of 5722 (right at top 30%). 5K time 26:20, 10K time 53:45, half marathon time 1:54:50. I won't bore you with each and every mile split, but will give you some nuggets. Average HR for the race was 162. Slowest mile was the 5th mile at 9:24. Three miles over 9 minute pace and 2 miles below 8 minute pace. Fastest mile was the last 25th to 26th @ 7:42. Slowest avg. HR for a mile was 157 for the first 2 miles and the highest was 175 for the last. At the end my HR was @ 181bpm.

The plan was to go out for the first 13 miles with an average HR between 155-160. Hit the numbers perfectly, although I did feel I could run for 40 miles at that pace. I was actually chatting with a guy for 3-4 miles. Then, I noticed the 4:00 pace team and thought "Uh-Oh, I better pick it up" From mile 13-20, the plan was to push it some more if I could. HR was in the mid 160's. From mile 20 to the end, I just went as hard as I could. Glad I had enough in the tank. I did not walk except to drink during the aid stations.

First impression, is that this race is what makes NYC so great. I heard there were 2.5 million people watching and it sure felt that way. Nancy made a great sign for the front of my shirt that had my name on it. I must have heard "Go Dan" at least 500 times. I thoroughly enjoyed each and every moment of the race. It was hard no doubt, but the experience is one I'll never forget. I am so thankful for my friend Natalie who was able to get me in to the race. It was great to see Nancy, her brother Jon, my friends Evie and George out on the course. It was also great to see my friends from church afterwards for the celebration (rehydrating with beer!)

As far as the training goes, I never had a doubt that I would be prepared. Since Timberman in late August, I had not run further than a 10K and only did that once. Another long run was 2 5K's separated by a 10 minute rest. As of this writing, I have a little tightnes in my lower calves, but other than that, I am good. I am looking forward to a little mental down time, but will use it to plan the schedule for next year.

Thursday, November 4, 2010

Okay, the nerves are here

Today the nerves hit me. I so want to do well, my expectations are all over the place. Why I have any expectations I don't know. Everything after mile 14 will be new ground for me. Spoke to Max, have the plan, ready to implement it and to see what happens.

Did the WOD which called for 8x200 with rest in between. Tomorrow is an off day, I'll go get my bib. Saturday an easy 20 minute run. Weather for Sunday looks cool and sunny, which hopefully will make for fast times (especially for my friends running and me).

Tuesday, November 2, 2010

Getting Ready to Run

So I am back from the land of the lost. New business has been taking up a ton of time, but I am really enjoying it.

Workouts have been getting done (missed 2 in the past month). Even though the training has been going well, I am still not mentally focused on the marathon yet. A friend asked me today if I was ready for Sunday and I answered, "What's Sunday?". That is how much mental energy the new business is taking. I imagine the nerves and excitement will come soon enough.

Nancy and I went to a great costume party at our friend's Laura, Elaine and Kat's apartment on Saturday night. It was only fitting that Nancy was dressed as Supergirl. I bought a Hercules costume (stop laughing). When I realized there was absolutely no resemblance to Hercules, Nancy suggested I go as Phidippedes (spelling is wrong). He is the guy who ran from Marathon to Athens to get help for the army, this was known as the first marathon. The only bad thing I didn't realize is that he died at the end. I hope this isn't foreshadowing ;-).

I do know that I will give it everything I have and be happy with my result. Having never run more than 14 miles, this should be interesting. Glad I am running with my friend Gerrit, even though I'll be running behind him.

Monday, October 11, 2010

In the swing

Sorry for being out of pocket lately. Work has been a 24/7 type thing, but all worth it. I have still been getting the workouts in, switching up some things, but still working hard. I finally feel like my cold is gone. I am really getting excited for the NYC Marathon. Looking forward to running with 40,000 of my closest friends.

We were in Hartford this past weekend for the marathon. It was great to see Martin, Erica and her husband Dan for dinner Friday night.

This would be Nancy and her brother Jon's first ever marathon. We had our good friends Laura and Elaine there to help cheer them on too.

Results are Nancy 4:20:57 and Jon 4:59:25. I can't tell everyone how proud I am of them. I am really impressed with how they handled the unknown so well. I am already looking forward to cheering them on their next marathon.

Friday, October 1, 2010

Not so Mighty

So even though I left my job of almost 12 years today (willingly), I was planning on racing this weekend. This past Tuesday thought I got a killer case of allergies, but considering the night sweats and hacking cough I realize it's way more than that.

Considering everything that is going on (new company started), I have decided not to push my luck and race this weekend. Whereas, I am disappointed, I am also excited for the new chapter in my life. The race did keep my training on target and now I guess I'll just focus on the NYC marathon.

Stay tuned...

Monday, September 27, 2010

Getting ready for MightyMan

Taper time has arrived. It seems like just a couple of weeks ago I was getting ready to race at Timberman. I am feeling ready.

Past couple of workouts were Run 400m, 50 squats, 10 burpees 4x through for time. Finished this in 13:55 which is 1:38 faster than a week ago. As I was running at 10.5mph on the treadmill, I felt like I wasn't flailing like I normally am. These thoughts would be somewhat prophetic yesterday.

Nancy and I signed up for the Fifth Avenue Mile. It was pretty neat to run down the middle of Fifth Avenue from 79th Street to 59th Street. I lined up in my corral as Nancy was in the wave in front of me. My wave was the 40-49 age group. As I looked around I thought to myself, look at all these old guys. Then I thought, that's me! I am that old! The gun went off, the first 1/4 mile was a bit down hill and I was at 1:21 on my watch as I passed the marker. The second 1/4 mile was uphill and I was at 2:50 as I went by. Didn't check at the 3/4 mile mark as I was in full oxygen depletion mode. Hung on the best I could and crossed the finish line for an official time of 5:40 for an avg. speed of 10.58mph. I realize as I am typing this now that my 2nd half mile was as fast as the first half. I am really happy with how fast I was able to go. I placed 68th out of 296 in my 40-44 age group. Although when I looked at the official times, I could have been as high as 63rd or as low as 70th. Nancy finished in 7:09 and was pleased with her time.

We'll head to our friend's Sunny and Emily's Saturday for the packet pickup. Also, we'll be in Hartford, CT on Friday October 8th as Nancy is running the Hartford Marathon the next day with her brother Jon (and fellow Trimax teammate Martin). Any Trimaxers that want to join us for dinner Friday evening, we'd love to see you.

Thursday, September 23, 2010


Tonight's workout was 100 pullups (unassisted), 100 pushups, 100 situps, 100 squats for time. I was able to partition as necessary.

First three rounds I did 10 pullups, 25 pushups, 25 situps, 25 squats. Round 4 was 20 pull ups, 25 pushups, 25 situps and 25 squats. I finished this in about 12:30. This left me with 50 pullups to complete the workout. Finished them and the total time was 18:39.

I will be sore from this workout no doubt.

Wednesday, September 22, 2010

Still a lot going on

Sorry for the silence lately.

Here are my recent results;

Run 400m, 50 squats, 10 burpees 4x thru for time. Finished in 15:33 which is almost a minute slower than my best time.

45 minute time trial on the stationary bike, finished 15.53 miles.

7 sets of 1 rep max deadlifts, 245,275,305,325(failed),315,315(failed),275x2.

Modified a workout to do leg presses because I couldn't row and squat at my gym. Figured out 150lbs. and did 21 reps, 500m row, 15 reps, 500m row, 9 reps, 500m row in 8:54

Helen with a 50lb. dumbbell (was supposed to use a 55lb. KB, but my gym only has up to 50lb dumbbells that I can actually use as a kettlebel). Helen is run 400m 21KB swings and 12 pullups 3x thru for time. Finished in 10:48. Slow time for me with Helen, I believe it due to the never before used 50lb. kettlebell swings.

Thursday, September 16, 2010

Tough Week

Going through some personal things that are taking up a lot of mental energy. Nothing to worry or anything bad, just time consuming.

I'll work backwards.

Today was Row 500m, 45lb Kettlebell(used a 45lb. dumbbell) 50reps, row 500m, 40 KB swings, row 500m, 30 KB swings, row 500m. Finished this one on the verge of getting sick in 15:42. Almost took 2 minutes off my last time from a little more than a week ago. I think I am getting stronger with the KB swings.

Yesterday was 7 sets of 1 rep max squats. Working with my extra deep squats I went 185, 205, 225x4, 185. Felt good.

Tuesday was an unscheduled day off.

Monday was supposed to be deadlift bodyweight (175lbs) 30x then 100m row. Logistics at the gym led me to do deadlift bodyweight 50x instead. Finished in 6:05. Then went to the pool and did 500m in 11:24, plus 3 100m in between 2:03 and 2:12. On the way home my left hamstring felt warm and tingly for some reason. It is back to normal today.

Sunday, I was up at 4am to volunteer for a 1 mile swim (I should have swam instead). Came home shot and went to the gym for Row 500m, 45lb dumbbell thrusters 21 reps 3x time for time. I must have been too tired (or a dumbbell myself) because I did row 500m, 21 KB swings with a 45lb. dumbbell 3x for time. Finished my own mistaken modified workout in 9:50.

Diet has been on track, felt a little guilty for missing Tuesday's WOD, but have decided to not worry about it.

Saturday, September 11, 2010

A better end than beginning

So the week finished off with the diet being back on track and the workouts being better too.

Wednesday's workout was Row 500m, 50KB swings with 45lb. dumbbell, row 500m, 40KB swings, row 500, 30KB swings, 500m row. Let me say 45lb. Dumbbells are a heavy, but I figure that's the point and I actually kind of liked them. Finished in 17:39, every set of KB was broken.

Immediately before that I did the tabata bike on the stationary bike. Work 20 seconds rest 10 seconds 32 reps. Finished 4.92 miles.

Thursday night was 5 sets of 3 reps of max weight deadlifts. Warmed up and went 235, 255, 275, 285 (had to regrip on the 3rd rep, I definitely need to buy some chalk), 275. Felt strong.

Yesterday was run 200m, rest for that time, run 400m, rest for that time, run 800m, rest for that time and back down. Total time was 13:31. Last 200m was 38 seconds. So I figure I ran 1800m in 6:25-26. Which equates to about a 5:44 pace. The treadmill was flying. Really happy that I was able to run that fast.

Today was Row 500m, 15 pushups 4x for time. I am slow in transition and finished in 9:57. Jumped on the stationary bike which is as bad as the treadmill for a 20K for time. Finished slowly in 41:54.

Overall, feeling back in the groove and thinking I only have 3 weeks to the MightyMan Half, so i am glad things feel back to normal.

Tuesday, September 7, 2010

Lost weekend

So Nancy and I drove to our friends' Sunny and Emily's house in Amagansett this past Friday.

Before the drive got up early and did 30-20-10 reps of Dumbbells thrusters(30lbs.), squats and pushups. Finished in 6:42.

Was planning on doing my bike workouts on Saturday and Sunday. Well Saturday never happened (but I figured I had an off day for 9/6 that I'd swap). Sunday I rode out to Montauk and on my way back (about 2.5 miles from my friends' house) I ran over a piece of metal with my back tire. One hundred yards later, I had my first ever flat. The results of the ride were 29.2 miles in 1:36:31 for an average speed of 18.15mph. This includes some time after the flat, before I stopped my watch. The wind was brutal coming back. On the way out I was above 21mph, so you can see I was fighting an uphill battle. Called Sunny to come pick me up and with his help I changed the tire.

Finished out the day with 10x200yd sprints resting as long as each set took. I paced this off, so the yardage wasn't exact. Each set took between 33 and 37 seconds. I rested for 30 seconds each time and finished in 11:25.

Yesterday I was planning on doing the 5x5mile bike repeats while resting 5 minutes in between each set. Headed out and just didn't have it. Finished 6.2 miles in 18:35 for an average speed of 20mph.

I think what happened to me was I really did not eat well (drank too many beers too, no more than 3 a night but to have 7 or so in 3 days is more than I've had in 3 months). Breakfast was Paleo and that was it. I think yesterday and today it caught up with me. I had no zip, no energy and especially today my stomach was a bit all over the place. First time since I started eating Paleo that I was this careless with my diet. I am still paying the price as today's workout suffered, even though the diet was back on track since last night at dinner.

Tonight's workout was "Cindy" 5 pull ups, 10 pushups and 15 squats AMRAP in 20 minutes. Finished 20 full rounds and the pull ups and pushups for round 21. Then immediately went out and ran the 10K that was the 2nd WOD on the plan. Did 6 miles in 50:52 while losing 1:45 to traffic lights. This equates to 8:28s, while my average HR was 162. I had a cramp the whole time and only now does it feel a bit better.

I am considering this weekend a lesson learned.

Thursday, September 2, 2010

Labor Day has come early

Well, the work has begun again. Last night I had to modify the workout of deadlift 265lbs. 5 reps, 10 box jumps, 500m row because there is no way the row can logistically be done at my gym while doing deadlifts and box jumps.

Here is how the workout went. Deadlift 265lbs. 5 reps (Nancy standing there saying you read your plan wrong, Max wouldn't prescribe this, it's probably 1/2 your body weight). No, I read the plan right. Could barely get them as my hands were slipping (I need to buy chalk to bring with me). Went on to the 10 box jumps at 24" high (with Nancy saying you are going to kill yourself). Then did 20 burpees. During the box jumps and burpees Nancy dropped the weight to 245lbs. Did the 5 reps, then the 10 box jumps and then did 20 pushups. During that time she dropped the weight again to 225lbs. then did the box jumps and 10 pull ups (almost threw up during the pull ups, could have been because a guy near us was glowing from his BO). Finished this modified workout in a pool of sweat in 9:42.

This morning when I got up, I could barely walk and my back hurts to the touch. Not injured, but sore.

This am's WOD was 45lb. kb swing 40 reps, 40 squats, 40 sit ups 3x through. Used a 45lb. dumbbell instead and all I can say was they were hard. I am slow on squats and situps. Finished in 19:05.

Will be heading out to Amagansett this weekend and will be able to ride some of the course for the 1/2 Iron distance race I am doing on October 3rd. I plan on waiting until after Hurricane Earl comes through as I don't want to practice riding in conditions that windy.

Wednesday, September 1, 2010

How low can you go?

So last night I was waiting with Nancy for the squat rack to clear at my gym and I noticed that the guy doing squats was barely bending his knees. I told Nancy I was going low. Problem is, when you go that low (lower than I have been) you can't go as heavy. I used to come down just past parallel. I was much lower last night. As a result after the warmups I did all 5 sets of 3 reps at 185lbs. I can feel them already and will restart my work from this point.

Due to plans on Monday, shortened my 20K bike @ 80% to a 30 minute bike at 80%. Finished 8.70 miles. Again, hard to dial it in.

Sunday, August 29, 2010

Weekend Work

Switched yesterday and today's workouts.

Yesterday back squats 7 sets of 1 rep max. Warmed up and went 225lbs. Felt like my squat wasn't nearly as deep as it needed to be, so I dropped the weight to 205lb. for the next 6 sets. Not even close to my best.

Then I had 6x100yd swim with 4 min rest in between. Could only wait 2 minutes as my lane time would have expired. Went 1:47, 1:51x2, 1:52x2 and 1:55. Let me say, they felt great! Not fast I know, but I seem to be in a much better place in the pool mentally. As I was dressing afterwards, they made an announcement that the pool was being closed due to high levels of chlorine. I hope this wasn't the reason for my fast times?

Played golf this morning (shot a 79!). Nancy and I ran some errands and got to the gym tonight for 50 thrusters of 65lbs. (substituted 35lb. dumbbells). Finished in 2:26, I believe the last time I did this it was 2:54. Then hopped on the bike for 30 minute time trial at 70% effort. Still hard to dial that in. Went 6.9 miles.

Thursday, August 26, 2010

Feel like I am tapered

So here I am, Thursday morning after Timberman. I feel as good as I did leading up to the race. I feel like I am tapering. I am following the protocol exactly as prescribed. The only thing hanging on is the euphoria!

I realized that when the season started, my goal was to break 6 hours in a half. I also noted that if I went under 5:30, I would sign up for an Ironman. That is the new goal for the MightyMan Half in Montauk on 10/3.

Thanks everyone for your notes, Tuesday the training gets started in earnest again.

Monday, August 23, 2010

Timberman Race Report

All I can say is WOW!!! I don't think I can be any happier with my results. Of course I will look to improve, but I am so incredibly pleased.

Results first. Finished in 5:46:04 which is almost a 45 minute PR from Rev3 in early June. 45 minutes! Not a typo, not a misprint, 45 minutes!!

Swim time 49:55 (that's almost 3 minutes faster than Rev3)
Transition 1 3:16 (I need to work on clipping my shoes in and going with no socks)
Bike 2:58:04 (18.9mph, 28 minutes faster than Rev3)
Transition 2 3:13 (need to work on taking my feet out of the bike and no socks)
Run 1:51:36 (almost 14 minutes faster than Rev3, 8:31's per mile)

Nancy and I left early Saturday for our trip to Timberman. Small world it is. As we stopped at a rest stop we bumped into Cliff Scherb, who Max had introduced me to. A month ago Cliff drastically refit my bike. He was there to do Timberman too before he does Kona. It was good to see him and we continued on our way.

We arrived at the race site to check in and I realized we needed to go to Gunstock Resort to check in and for the mandatory meeting. Since this was going to be my first Ironman event, I wanted to make sure all was okay. We walked around a bit, then went back to the race site to rack my bike. Left for the evening to drive our 36 miles back to the hotel. At the meeting they said that if you got there late (after 5am) you would have to take a shuttle bus to the race site. They also said they had 2700 participants.

Nancy and I decided to get up at 3:40am inorder to be able to park at the race site. I didn't want to risk it and they were predicting rain, so Nancy could go back to the car while I was out on the course. Got to the course at 4:35am and still had to wait, but got in. Set up in transition and went back to the car. Pre race meal was a protein bar, bagel with peanut butter and jelly and a banana with some coffee and gatorade.

Transition closed at 6:45am and we made our way down to the beach. It is an in water start (up to your knees). I was right in the middle of the 18 waves (so at least I wouldn't be at the very end getting out of the water). The horn sounded and off we went. I decided I was going to walk as far as I could as it would be faster than my swimming. I almost made it to the first buoy! The normal freakout came almost immediately and I told myself to side stroke until I got it under control. I was praying at this moment when a lady in a kayak said "hello". I had wandered a little bit inside the marked course. I said thanks and she said "Sorry to wake you". I kinda laughed, tension gone (prayers answered) and I figured I better swim. Felt at peace the rest of the way, didn't get bumped or jostled at all. When I got out I ran to a wet suit stripper who ripped my wetsuit off in no time flat. Noticed I was around 50 minutes, so I was psyched.

Transition went okay, fairly long run to the bike out point. Hopped on, saw Nancy and off we went. Everyone that I spoke to said most of the hills were in the first 12 miles or so. They were right. Mile 10 had a big hill, but felt strong throughout as I felt I was passing a lot of people (I was also getting passed a bunch, but not on the hills!). Once the big hill was done I settled in and got my heart rate under control. Ate 3 Clif blocks and drank 5oz. of gatorade every 20 minutes throughout. There was a point where I was just cruising at 23-25mph and I thought I could push it, but followed the plan and the heart rate zone. Started to rain when I hit mile 25 and lasted most of the rest of the way in the bike. Definitely felt like I could have gone 5-10 minutes faster, like Max wanted me to feel as I got off the bike.

Pulled into transition and went out to the run. Stopped and gave Nancy a quick kiss on my way out too. Had a quick thought that my sneakers weren't tight enough, but that thought was gone early. Thought I was starting to cramp, but then realized it was just my legs getting used to running and not pedaling. However, I was full. My stomach felt like I couldn't eat anything. So much so that I didn't even drink anything I think between miles 3-5. The wet sponges were a big help. The course was not overly hilly, but still had some hills. I liked the fact that it was a 2 loop out and back course so I could break it up into quarters. Passed a bunch of people throughout the run. Really tried to pour it on from mile 8-9 in. My last 1/4 was my second fastest next to the first 1/4. I must have passed at least 10-12 people in my age group in the last 1.5 miles who were walking or shuffling.

As I was coming down the chute I was by myself and I thought I can't believe I just did this! I raised my hands in pure joy! I saw Nancy and we both just kinda looked at each other dumbfounded? I had forgotten to get my finisher medal, so I went back and Chrissie Wellington who had smoked all the other ladies put it around my neck. She was smiling the whole time. Any pain that I was feeling left me quickly and was replaced by euphoria. I am still a little stunned at how well I did.

Preliminary results show that I came in 199th out of 332. Swim place was 314th, bike was 230th and the run was 123rd. I still realize that I am not a fast triathlete, but for me, the improvement is astounding. For the first time I actually feel like I am a triathlete. I am not disappointed in the slightest in my placing. The reason I started this training was to prove to myself that I can do this. Even though I am in a competiton, I am competing with myself first and foremost. I may never be a top age grouper, but I will continue to strive to be the best I am capable of being.

I really want to thank Nancy for being my support team during these races. I could not do them without her. I'd also like to thank Max for all of his help. I felt so ready before this race. I felt completely prepared thanks to him. Also, thanks to all the notes and well wishes that I got from my friends, family and fellow Trimax teammates. I can't tell you how much they meant to me.

Sunday, August 15, 2010

Smart, I am not

So today as I was confirming my hotel reservations for Timberman next week, I noticed that the hotel I am staying at is 30 miles from the race! I chose it because it is the first hotel they plug on the website! My fault for not checking the distance, I will not make that mistake again. When I originally made these reservations (last October) I thought I was being so on top of things. Just makes an early day earlier I guess. Found my bib number 1009 and my swim wave (wave #9 taking off at 7:35am). We are leaving Saturday morning as I'll have to work late Friday (we were originally going to leave Friday).

Full Taper mode in effect. Past couple of results were run 400m, 50 squats, 10 burpees, 4 times for time. Finished in 15:30 previous best was 14:36..

21 burpees. row 500m, 15 burpees, 500m row, 9 burpees, 500m row. Finished in 9:20. Previous best was 9:46.

I think burpees and I have reached an understanding.

Wednesday, August 11, 2010

Fran, run and an AMRAP

Yesterday morning's workout was Fran. It consists of 21 thrusters (used 50lb. dumbbells) 21 pull ups, 15 thrusters, 15 pull ups, 9 thrusters, 9 pull ups. Finished in 7:34 which is 13 seconds slower than my best time. Don't know if it was because I did it before work, but I was happy with my effort.

Last night's workout was a 15 minute run Time Trial. Hard to know how fast to go out because you still want to run the whole time. Nancy had the same workout and our friend Gerrit came along for the run too. Results are as follows
Dan 2.34 miles in 15:00 minutes, 6:24 pace.
Gerrit 2.54 miles in 15:14, 5:59 pace.
Nancy 1.94 miles in 15:27, 7:57 pace.

We were all pleased with our results.

Tonight was an AMRAP of 10 box jumps, 10 squats, 10 lunges(5 each leg). Again Nancy had the same workout we went together to the gym and counted and timed each other. She finished 19 rounds plus the box jumps and 5 squats in the 20th round. I finished 20 rounds plus the box jumps and 8 squats in the 20 minutes. I am still slow on the squats and was surprised I finished more than she did.

Sunday, August 8, 2010

Two Weeks from Today

So Timberman is 2 weeks from today. Feeling ready, like I've been able to do some good work since Rev3. Nerves are beginning to creep up. I know I've done the distance before, so it's not that. It is the nerves of wanting to do well. I will do my best and give it my all and be happy (I say that now).

Last couple of results
Deadlifts, 7 sets of 1 rep max. Warmed up or so I thought and went 245,295(cranked my back a bit),315,325 failed, 320 failed, 295, 300. Got the two failed attempts to about my knees before stopping.

Back was tight, but not bad on Friday for Bench Press 1/2 body weight 21 reps, run 800m, bench press 15 reps, run 800, bench press 9 reps, run 800. Logistical reasons made me use the machine. Set it at #9 (90lbs.?). Finished in 11:16. Felt good in my new sneakers.

Yesterday was 50 step ups (25 each leg), 40 box jumps, 30 sit ups, 20 pushups, 10 burpees 2x for time. Finished in 11:47. Went to the pool and worked on my stroke. Actually swam faster breathing out of my right side. Feel like I can implement it at the upcoming races.

Today was supposed to be a 40 mile bike TT to practice nutrition/pacing for the race. Got a later start than I had hoped because I could not get my HR monitor to work. Went without it. Was only able to finish 5 loops in Central Park (30.1 miles). Took 1:35:10 for an average speed of 18.98mph. Came home and immediately did WOD # 2. 100 burpees for time. Finished in 10:21.

Wednesday, August 4, 2010

Still no day off

I never look too far ahead in my plan. Keeps me focused on what I need to do today. So here I was thinking I made it through a month without an off day. Well lo and behold, still no off day until Monday the 9th. I am actually not missing them as much as I thought I would.

Was away for most of the weekend so I had to shuffle some workouts.

Helen (Run 400m, 21 kettlebells swings with a 25lb. KB, 12 pullups) Finished in 8:58. Had a couple transition issues due to other members, so I think I lost about 30 seconds overall.

30 minute Bike time Trial (outside headed towards Montauk from our friend's Sunny and Emily's house) Finished 9.9 miles.

25 KB swings with a 25lb. KB, 500m row 4 times for time. Really liked this workout as it broke up the rowing. Finished in 12:08.

10K for time. Did this in Montauk too in my new sneakers (extremely comfortable, no issues at all). Actually ended up doing only 6.18 miles in 44:31 for a 7:12 pace.

Tabata bike. 32 rounds of 20 seconds on 10 seconds off. Finished 5.20 miles.

Swam in the pool out in Amagansett. Short, but actually figured out how to breathe out of my right side and felt comfortable doing it. Looking forward to the swim tomorrow (did I just say that?)

Friday, July 30, 2010

Almost there

Well, I've almost made it thru the whole month without a day off. I will get the WODs done tomorrow morning before work. Then there is 3 weeks until Timberman from Sunday. Bought some new sneakers today. Tried a bunch on and settled on the Saucony Kinvaras. Felt really comfortable on the treadmill, looking forward to testing them out soon.

Thought I had recovered okay from the 10K and 250 squats from Tuesday night. That is until Wednesday night when I attempted the dreaded tabata run again. Conversation with Max went like this. Me "Am I an idiot for asking for this workout?" Max "ya think". It is so incredibly hard. Hard to imagine more dread about a workout. Finished wheezing, not able to catch my breath, then went on the stationary bike for my next workout while barely being able to breathe. 5 sets of biking 3 miles with a rest of 1 minute in between. Finished in 59:34. I know the slow time is directly correlated to the tabata, so I am not upset about it.

Last night was back squats, read my plan wrong and did 5 sets of 3 reps instead of the rx'd 7 sets. Went 185lbs., 205lbs., 225lbs.x3. Hopped in the pool for an 800 yard time trial immediately after. I think I did an extra 50, but since I am not sure my time is 20:23. I was so inspired by everyone, but I just can't imagine myself doing the swim at an Ironman at this point in my career.

This morning's WOD was run 400m, 100 squats, run 800m, 75 squats, run 1200m, 50 squats, run 1600m, 25 squats. Finished in 26:33. I am slow on the squats.

Wednesday, July 28, 2010

Another tough one

Last night's WOD was run a 5K, 250 squats, run another 5K. Was outside playing golf with a client all day. Had a great time, but it was hot. Nancy and I went to the West Side Highway path together (she had a 5K for time). I knew the distance for a 10K, but not the breakdown to a 5K.

Here are the results, ran 3.92 miles in 30:34 (7:48s, avg.HR 156). Felt like I couldn't get my heart rate up.

Stopped at 14th Street to do the squats. These killed finished the 250 in 11:13. Then attempted to run the rest of the 10K. Actually turned out to be 2.28 miles. Finished in 18:25 (8:04s avg.HR 157).

At least I know if Timberman will be hot, I'll have trained plenty in the heat!

Monday, July 26, 2010

Back in the swing

First off, let me say how proud I am of all the Trimax competitors yesterday. I was so excited for you throughout the day. I am happy to be associated with such strong willed, great spirited people. I cannot wait to read all the race reports. Each one of you has inspired me.

For some more mundane things, I return to the results of my past few WODs.

30K Bike in Central Park (Each loop is 6.02 miles, did 3 loops)
Loop 1 18:23 avg. HR 150, Loop 2 19:09 avg. HR 148, Loop 3 18:59 avg. HR 148
Total time 56:32 for 18.06 miles for an average speed of 19.17mph.

Tabata Work (4 exercises, 8 sets each, 20 seconds work, 10 seconds rest, lowest score counts)
Pullups (unassisted) 8,7,6,6,6,4,4,5 score = 4
Squats 17,15,15,15,15,15,15,15 score = 15
sit ups 11,10,9,8,8,8,8,8 score = 8
push ups 14,14,12,12,12,12,12,11 score = 11

5K row for time 20:39, best time so far!

10 Pullups, 20 Pushups, 30 Squats, 500m row 3 rounds for time. Finished in 11:55.

20K bike time trial (done inside) Finished in 37:43 which is more than 3 minutes faster than about 10 days ago.

Wednesday, July 21, 2010

Past few WODs

Switched up some of the WODs for logistical reasons

Yesterday morning did 2500m row with 2 burpees every 2 minutes. Again, burpees not so bad as they broke up the rowing. Finished in 12:10

Last night's WOD was an 8 mile run. Went to Central Park with my friend Gerrit who is doing the Queens Half Marathon this Saturday. Nancy came along for a fun run (off day for her). It was 87 degrees when we started and I got a cramp in my side about 5 minutes in. It lasted until about mile 4. Finished 7.73 miles in 1:02:03 for an avg. pace of 8:01/mile. Felt like I was running slow. Just can't seem to find the extra gear. 84 degrees when we finished. Was feeling sorry for myself and thought I would give myself an off day today (none so far this month). Got home, ate dinner, got over myself and went to sleep.

Got up this morning and had 1000m row, 50 thrusters at 75 pounds (did 25 w/35 lb. dumbbells and 25 w/40 lb. dumbbells) and 30 pull ups. Finished in 11:56.

Planning on getting up at dawn to get my 30K bike done before the park gets crowded.

Monday, July 19, 2010

Shoulder presses and a AMRAP

Yesterday's WOD consisted of 5 sets of 3 reps of shoulder presses. Used dumbbells instead of a barbell. I find I like dumbbells better for some reason. Results were 50lb x 1 and 60lb x 4.

Tonight's WOD was extremely hard on me. It was an AMRAP of deadlifts (70% max weight, which was 225lbs) 5 reps, 10 burpees, 15 squats in 15 minutes. I can't believe I am going to put this into words, but as I was dying on the deadlifts I was looking forward to the burpees. I was amazed during the workout that this was going through my head.
Finished 3 sets in the first 5 minutes and was only able to get through 3 more in the next 10. Got a lot of sideways glances in the gym, but was happy to be done in 15 minutes. Took most of the walk home to come back to myself.

8 miles tomorrow night in the heat! At least I'll be ready for all kinds of weather.

Saturday, July 17, 2010

Results not indicative of effort

Thursday night I worked late, came home and did the 300 squats for time. With tree trunk legs, finished in 11:14. Best previous time was 8:53. Pushed as hard as I could, legs were just not working like I wanted them to be.

Last night did the 20K bike for time. Finished in 40:49, again tired leg syndrome hit at mile 4 on the bike. Not sure of my previous best, but it has to be better.

Today was a 4 mile race in Central Park with the NYRR. Finished in 29:28, good for 88th out of 325 in my age group and an average pace of 7:22. My fastest pace in a race has been 7:07s for a 10K. First mile was 7:30, avg. HR was 165. 2nd mile was 7:12 avg. HR 173. Missed the 3rd mile marker, but you can see I was pretty consistent, 14:46 last 2 miles with an avg. HR of 175. 84 degrees and steamy at the start.

Legs aren't really sore, just fatigued and I only really feel them when I am trying to exercise. At least tomorrow is a break for the legs. I am getting really excited for Team Trimax with Lake Placid just over a week away.

Just found out the other day that I got into the ING NYC Marathon this year! It'll be my first marathon ever and I am really thankful to my friend Natalie who made it happen. I am really, really excited about it.

Wednesday, July 14, 2010

And the Beat (down) goes on

The Sonny and Cher song has been going through my head today.

So no residual pain from the run the other night. Still sore in the legs though better than I was for sure.

Last night's WOD was 5 sets of 7 reps of thrusters. Results were 95,115,105,95,95. Really felt every rep, but was glad it was a short one.

Tonight's WOD was 21, 15, 9 reps of 35lb. kettlebells (used a dumbbell), half body weight squats (used 95lbs. because I was too lazy to try and figure out what 87.5lbs would be), burpees for time. I was reading Erica's blog and she used the word loathe to describe her feelings towards burpees. I wholeheartily agree. Finished this workout in 7:28.

Then went immediately to do my 700 yard swim time trial. Who knew you needed to be able to use your shoulders to swim. I could barely lift my arms and finished in 16:52. I think this is a new level of slowness for me, but I believe it is directly attributed to the workouts the past 2 days.

Tuesday, July 13, 2010

I have never run this far in my life

Last night's WOD was going to be a 13.1 mile run Time Trial. To work it out in Central Park, so that I would know the exact distance it ended up being 13.75 miles. On the way home from work, I stepped off a curb and my leg buckled, that's how sore I was. I had no idea how I was going to get this done. Luckily, my running partner Gerrit came along to keep me going.

It was 90 degrees when we started at 6pm. I brought my 4 bottle fuel belt, which I have to retire as it is too big (I bought it when as Max likes to say I was woefully out of shape). Needless to say it bounced around.

We finished in 2:04:29 for an average of 9:03 minute miles. First 6.02 was covered in 50:13, second 6.02 was covered in 57:32 and the last 1.71 miles took 16:43.

Was able to wring out my clothes when we were done. I was cooked. Amazingly, my legs feel so much better today than yesterday. Who would have thought? No other aches or pains from the run either. I am cautiously optimistic about my expectations for Timberman.

Sunday, July 11, 2010

How am I supposed to do a half marathon when I can barely walk?

So basically I can hardly walk and I look on my schedule tomorrow and it says 13.1 Mile Time Trial. I think this is what I meant about the beat down.

Friday night I did a tabata run. I can't believe I actually asked Max to try this WOD. You set the treadmill at 12% incline and set the speed for 30 seconds slower than your fastest 5K time, which for me worked out to 8.4mph. So here I am thinking how bad can it be? Run 8 times for 20 seconds with 10 seconds of rest in between sets. Boy, it annihilated me. Nancy had to come to the gym to time it for me, because I wouldn't look down for fear of falling off. After the 2nd one, I thought it would be hard, but that I'd get through it. Then after the 4th set I was hanging on for dear life praying it would end. When it was over I had to lay down. Mind you, my hamstrings were sore to the touch from the deadlifts earlier in the week when all this started.

Due to weather and technical difficulties switched yesterday's workout with today's workout.

Yesterday was 150 wall ball shots (substituted 150 barbell thrusters with the 45lb. barbell). Finished in 10:46. Feels like I've been sweating for a week. Worked on some drills in the pool after as I was having trouble catching my breath while actually swimming after this workout. I am hopeful that one day I will be able to swim without thinking.

Today with really sore legs, went and did a 45 minute bike time trial. Finished 13.8 miles in Central Park for an average speed of 18.4mph, which considering how my legs felt, I was surprised it was this fast. Then came back home and did the AMRAP of 5 pushups, 10 sit ups and 15 squats. Finished 22 full rounds. I am literally hobbling around the apartment like I am 80.

This brings me back to my original question, how am I going to run this 13.1 miles tomorrow. Completion is the goal. Effort will be my metric as speed probably won't be a good indicator.

Friday, July 9, 2010

4x5K Bike Intervals and a tough circuit

Last night's WOD was 4x5K intervals. Went to the gym instead of fighting the crowd in Central Park.

Times are as follows 9:43/9:26/9:57/9:40. Waited 2:17 between sets 1 and 2, 2:34 between 2 and 3 and 3:03 between 3 and 4.

This morning went to the gym for a circuit of run 800m/30 sit ups 4x for time. Finished in 18:22. Treadmill was between 9 and 10mph. Had to wait a bit for the treadmill to get up to speed or I might have been a bit faster. Literally was sweating for a full half hour when this was over. All 800s were between 3:10 and 3:20. Amazing how hard a situp is when you can't breathe.

Thursday, July 8, 2010

Deadlifts, burpees and swimming

Yesterday was a double workout done back to back at the Bally's where I swim.

WOD #1-Deadlift your body weight 50 times, with 2 burpees on the minute until all deadlifts are done. This was a workout I was really dreading as the 100 body weight deadlifts for time was one of the hardest WODs I've ever done. Luckily for me I weigh a little less than I did then, so I was able to do 175lbs. Finished this workout in 7:36. Thrilled with the time. Full body sweat by minute 2, sore all over today.

WOD #2-Swim 1650yds for time. Had a lane for a half hour, which I knew would not be enough, so I started in the shared lane right after the deadlifts. Had to ask to go ahead of a few people who were resting. Got into my own lane and finished in 41:41. Not so thrilled with the time. One of these days maybe it'll click.

Tuesday, July 6, 2010

Boy it's hot, even in the gym!

This morning I went over to our gym and they said the AC was broken and they didn't know when it was going to be fixed. I came home for about 45 minutes and decided to give it another try. AC still down, decided it was better than outside, so off I went.

First WOD was 4 rounds of 10 pullups (unassisted), 10 wall ball shots (substituted thrusters 20lb. dumbbell in each hand), 10 pushups for time. Finished in 4:43.

Hopped on the treadmill for the 2nd WOD, a 5K run for time. Finished in 23:21 which is slower than my best, but considering everything (I stopped 3x to get some water, yes, I added this to my overall time) I am okay with the time. Felt like I had nothing left at the end. Glad I am indoors the rest of the day, although I'd rather have heat than cold.

Monday, July 5, 2010

Back from the bike

Spent the long weekend at our good friend's Sunny and Emily's house in Amagansett, NY. This is about 10 minutes from the start of the MightyMan Half in Montauk that I signed up for on 10/3. Since I had no access to the gym and I would have no idea how far I could swim in the ocean, Max gave me 3 straight days of biking. I didn't do the exact course, because I have no bike GPS and did not want to grip the instructions in my hand. I was able to do a good portion of it and outside of some possible wind, the course was not bad at all.

There were a ton of people there and we hadn't seen our friends in a while so I had to modify the distances Max prescribed.

Day 1 I was supposed to do 56 miles, but finished 47.5 in 2:38:55 for an average speed of 17.93 mph. Considering how sore my legs were from the workouts leading up to this, I was fairly pleased.

Day 2 was supposed to be 28 miles, but it is 15 and change from the house to the lighthouse at Montauk so I went there and back. Total mileage was 31.4, finished in 1:40:06 for an average speed of 18.82 mph. Was surprised this was so fast as I was feeling a bit beat.

Day 3 was supposed to be 56 miles, but my friend Sunny wanted to go for a ride yesterday, so I went out for about an hour and finished 19 miles in 1:03:41 for an average speed of 17.90 mph. Then Sunny and I went out for a 20 mile ride, we didn't really push it and I didn't time it. It was good to be out with him. We hit some good speeds every now and then.

I find that my gearing on the bike leaves a lot to be desired. I feel I am always in the wrong gear when I get to the harder part of the uphills. I am no longer fearful of downhills, but wish I could get this gearing thing down as I am sure I lose valuable speed and momentum.

Back in the NYC today and it is hot. At the time of me writing this (8pm) it is still over 90 degrees. Went to the pool for the 500m swim/50 squats/400m swim/40 squats/300m swim/30 squats/200m swim/20 squats/100m swim 10 squats. Could not get a lane, so I had to share with 7-8 other swimmers who were actually slower than me (I know, I was shocked too!). I had to ask at almost every length if I could go ahead of people. They were nice and everyone said yes. I finished in 43:39. I still have the goggle marks from keeping them the whole time, even while squatting.

Wednesday, June 30, 2010


Tonight's WOD was Squat 21 reps/500m row/squat 15 reps/500m row/squat 9 reps/500m row for time. The problem I have is if I go to Bally's where the squat rack is I can't do the rowing (2 levels down and I'd lose the squat rack). I've done burpees there instead. At the gym for my apartment building they have dumbbells, but no squat rack and I can row. I opted for this option since last time I did the burpees instead of rowing.

I used 50lb. dumbbells in each hand and brought them to my shoulders. Finished in 9:58. Really felt this workout, maybe due to the deadlifts. Going out to Amagansett tomorrow to spend a few days with friends, but just received my plan for July, so I know what I'll be doing. I am actually looking forward to what promises to be a beat down by Max this month. I am talking tough now, while I can.

Tuesday, June 29, 2010

How hard is it to count to 7?

Apparently pretty difficult for me. Tonight's WOD was 7 sets of one rep of max weight deadlifts.

Warmed up and went 225,275,295,305,315,315(grip slip a little),305,305. I guess I can say that the 225 was a warm up of sorts too.

Previous best was 305, so I am pleased that I did 5 sets with that weight or better. Might have been able to do some more if I had some chalk for the grip.

Went down to the pool for a 600 yard swim. Finished in 14:10. I almost didn't put this time in, but I figure good or bad (or in this case slow) it goes in.

Monday, June 28, 2010


Tonight's workout was 21 reps of Kettlebells, sit ups and squats, 15 reps of kb's, sit ups and squats, 9 reps of kb's, sit ups and squats. Finished in 3:44.

Short and Sweet!

Sunday, June 27, 2010

40K Bike

Yesterday's WOD was a 40K bike in Central Park. Did 4 loops for a total of 24.08 miles. Finished in 1:14:56, avg. speed of 19.28mph. Previous best was 1:17:26.

Was feeling good throughout. Nancy did the Fairfield Half Marathon today in the humidity. She finished in 1:54:37, which is not even 3 minutes more than her pr from March. The course was really hilly, so I think it was a great job by her. Based on the preliminary results it looks like she was in the top 17% of her age group. This should give her the confidence as she and her brother Jon tackle the Hartford Marathon in October!

Friday, June 25, 2010

Row Circuit

So this am I did the row 500m/run 400m 5 times for time circuit.

I really like this circuit for some reason. Had to use 3 different treadmills due to people taking over the one I was using while I was rowing.

Finished in 19:04 which beat my best time by 7 seconds. Felt good to workout in the am, although I was sweating for an hour after I was done and that included taking a shower.

Thursday, June 24, 2010

More rowing

Well at least time it was in 500m intervals. Tonight's workout was 5 burpees, 10 pushups, 500m row AMRAP in 20 minutes.

Finished 7 full rounds and 3 burpees into round 8. Last time I was 125 meters short of 7 full rounds. Hamstrings are a little tight from the 10K. I might actually do some stretching or even the foam roller.

Wednesday, June 23, 2010

5k Slow, I mean row

Tonight's workout was a 5K row for time. My butt bones killed so much I actually stood twice during the row. They still kind of hurt a bit.

Finished in 21:02 which is a pr of 18 seconds. I should have pushed through, next time I will. I am usually good for 500m or so, then it gets incredibly boring on top of my butt hurting. I think I am rowing tomorrow too.

Back to some doubles, which I strangely missed.

Tuesday, June 22, 2010

Back from Vacation

Nancy and I had a great time in Savannah. The weather was really hot, but I am not complaining. I was able to swim everyday in a pool basically to myself. Here are the results of the WOD's. There were 2 forced days off for the drive down and back up. Well here goes;

1) 5 sets of 3 reps of back squats 185,205,225x2,205
2) 21 burpees, 500m row, 15 burpees, 500m row, 9 burpees 500m row for time, finished in 9:46
3) 10, 20, 30 rep rounds of box jumps, squats, push ups, burpees. Used a 24 inch box and finished in 10:40. Had to lay down immediately after while Nancy finished. Left a little sweat angel on the gym floor.
4) 500yd swim in 11:38
5) 5 sets of 5 reps of thrusters. 95, 115x2, 125(failed on the 2nd rep), 120 x2.
6) swim 100yd, 5 pushups, 5 squats 8x for time, finished in 23:58
7) 800 yd swim time trial, finished 600 yds in 13:30 before being asked to leave the pool due to thunder in the area.

Got up at 5am and drove for just over 13 hours on Saturday, then did a 5 mile race on Father's Day in Central Park to support Prostate Cancer. Finished in 37:24, which placed me 109 out of 475 in my age group and was 7:28 minute miles. Heart rate averaged 178.

Yesterday was Helen at full speed which is run 400m, 21 kettlebells (used Nancy's 25lb. kettlebell), 12 pullups for time. Finished in 8:57.

This morning was 100 pushups for time. Finished in 3:15. Tonight was a 10K for time. It was hot, my friend Gerrit (the fast friend) and I ran it on the West Side Highway path. I finished in 45:40 which equates to 7:21 minutes per mile. He took it easy on me and pushed me the entire way. I know I ran faster because he was there.

Overall, I feel really good and am looking forward to the next 8 weeks or so of training before Timberman.

Saturday, June 12, 2010

Last 2 workouts before Vacation

Yesterday's WOD was 500m row, 400m run 3x for time at 70%. Really tried to keep it there and I feel I was successful. Finished in 14:19. Treadmill was set at 7.0mph for the runs and the rows were around 2:25.

Today was 50 thrusters @ 65lbs. for time followed by a 30 minute bike at 70%. substituted 35lb dumbbells for the 65lb. bar and finished in 2:54.

The bike was done on the stationary bike. Finished 7.65 miles. Again, felt like it was right at 70%.

Nancy and I drive to Savannah, GA early tomorrow morning. As a joke I suggested we do 50 burpees for time everytime we stop for our WOD. I am actually thinking I'd rather do a really tough WOD than the 830 mile drive, but I already feel so relaxed since I don't have to go back to work until 6/21/10. I hope everyone has a great week.

Thursday, June 10, 2010

Glad to work a little

Today's workout was 5K bike x2 at 80% with a 3 minute rest in between. Felt good to actually break a sweat and get working. Biked on the stationary bike due to the unpredictable weather. First one was 11:03, 2nd one was 11:06.

Yesterday was the same recovery workout as Monday.

I am ready to start going hard again. I will follow the program though as prescribed. I am sure there will be a day soon that I wish for an easy one.

Happy Birthday Martin!

Wednesday, June 9, 2010

Almost all the way back

The recovery workouts have definitely helped alleviate the soreness. Muscle wise, I was not any more sore than I would have been from a really difficult WOD.

The only weird soreness was in my hips. If I sat at my desk for too long and got up, they would be really stiff. The bike yesterday helped a lot. I feel just a little tight here and there, but overall really happy with the recovery.

Still autopsying the race in my head of what I can do better (everything) and how Max and I can plan the next 10 weeks to optimize my results for Timberman.

Looking forward to vacation next week (I will still be able to get in all my WOD's).

Sunday, June 6, 2010

Rev3 Results

First I will say I am pleased with my overall results. Second, I will say I am not satisfied with them. Over all I feel like I am recovering well already.

Here are the results 6:30:22.
Swim 52:42
Bike 3:26:21 (16.28mph)
Run 2:05:37 (9:35 mile pace)
T1 3:32
T2 2:10

Finished 79th in my age group out of 104 that started and 100 that finished.
Swim was in 102nd place in my age group (no real surprise there)
Started the bike in 102nd place and finished in 88th place.
Started the run in 86th place and finished in my final 79th place.

The total time is 36 minutes faster than last year with only taking 2 minutes off the swim, this is what I am pleased about. I feel like the training has given me the tools to be faster, I just need to know how to use the tools. I know I can be a much much better bike handler (I don't need to reiterate the slow swim). I think as I race more and more, I will be more comfortable in these situations and have a greater depth of experience from which to draw from.

It was great to meet a lot of you that I haven't before yesterday and today. Was glad I had friends like you doing the race too. Back to work tomorrow to get ready for Timberman.

Thursday, June 3, 2010

Feeling kinda Funny

Continuing the taper this week. Wondering if I am sore/tight/sluggish, but continuing to follow the plan.

Helen was yesterday at 70%. Finished in 11:38. Hard to know what 70% is after becoming so familiar with 100%. Just went through the motions and tried not to rush.

Today was 8x200 at 75%. Did them on the treadmill because there was a softball game going on in the park. Did all 8 sets at 7.5mph and thought back to my first time on the treadmill where I tore my heart out for 30 minutes and clocked 2.5 miles.

I am excited and curious to see what Sunday will bring. Tomorrow is another off day, followed by 20 minutes light workouts in each discipline on Saturday.

Monday, May 31, 2010

Taper Time

In full taper mode. I know exactly what Christina and Max mean when they say how you feel during a taper. I also realize I know very, very little when it comes to this stuff, so I am following orders.

Yesterday was 5 pull ups, 10 push ups, 15 squats AMRAP in 10 minutes. Finished 12 rounds and felt really strong.

Today was back squats, 5 sets of 3 reps at 70% normal weight. Used 155lbs. Again felt great. Then did a swim for half hour. Worked on drills and did some fast 100's. Don't laugh, they were fast for me (1:55, then 1:53).

Off day tomorrow, also going to try and work on my HgH and get some good rest.

Saturday, May 29, 2010

Tough Circuit and a bike

Yesterday's WOD was run 400m/50 squats/10 burpees 4x for time. This has to be one of the tougher circuits on the schedule. Ran each 400m at 10.0 on the treadmill, was able to do the squats and burpees right there too, so there was no time lost in transition. Finished in 14:36, sweat for about 20 minutes after this was over.

Today's WOD was a 45 minute bike TT at 70%. Did it on the stationary bike and finished 10.92 miles.

Next Sunday is the Rev3 Half Iron which a lot of us are doing. I am wondering if I am more nervous this year than last year before Rev3 when I had never finished a triathlon of any distance before. I think there is a difference. Last year, I wanted to finish, alive and smiling and not be last. This year, I know I can complete the race. I think the anxiousness comes from continuously moving the bar higher and higher. I am looking forward to meeting a lot of you and for the fact that Nancy, my brother David and his family and our friend Heidi will be there to support me and cheer me on. I am looking forward to a great time and will make sure I give it everything I have.

Thursday, May 27, 2010

Bike/Shoulder Presses

Switched some things up and started tonight with shoulder presses. 5 sets of 5 Reps. Used dumbbells, warmed up with 30lbs. then went to 60lbs. First 2 sets I failed on the 5th rep. Did 2 more sets and got the 5th rep. Then finished with 2 sets of 50's.

Then got on the stationary bike for the 5 minute on/2 minute rest for 4 times thru. Easy spin for the 2 minute rest, finished 7.46 miles.

Tuesday, May 25, 2010

Hot and Smoked

Yesterday's WOD was Helen at 70%. It consists of 400m run/21 kettlebell swings (used Nancy's 25lb. kb)/12 pull ups 3 rounds for time. Ran at 7.5 mph didn't go all out and finished in 10:53.

This morning I did sets of 10-9-8-7-6-5-4-3-2-1 of squats, burpees and situps (on an incline bench) Finished in 7:37.

Tonight was a 5K for time. It was real warm. Met my friend Gerrit in Central Park for the run. We did 3.42 miles in 23:20 for a 6:49 pace. First off, having a faster runner like Gerrit there was a huge help. He kept the pace up the whole time. He was very kind and ran with me the entire time (he could have smoked me by 2 minutes or so if he wanted to really push himself). Considering the heat, I am really happy with the time and thankful he was there to push me along.

Monday, May 24, 2010

Splits from the race

So here goes, there is nothing earth shattering. Pretty much about where I thought they be;

Swim 25:02 (long run to transition) Overall rank 213/241
Bike 1:16:30 (16.4mph) Overall rank 140/241
Run 49:42 (8:01 pace) Overall rank 91/241

Ready to get back to work, no real soreness, just some general fatigue. Helen is only at 70% tonight.

Sunday, May 23, 2010

Preliminary race report

The splits from yesterday's race are still not up. The race was a 0.5 mile swim, 21 mile bike, 10K run.

My time was 2:35:58. Good for (or should I say not so good for) 19th out 31 in my age group and 119th out of 180 in my gender.

I don't know why I have these unreal expectations. This is my 3rd ever triathlon and I think it wasn't so good. Granted, there was no taper, etc.., but still I would have liked to do better. I feel like I have no right to have these high expectations, but I do.

As we were finishing setting up in transition, they said due to lack of lifeguards there would be no swim for the Olympic (the half had already started). They said there would be a one mile run followed by the bike and run. As we were all lining up to run, they said they were able to modify the course and that indeed we would swim. Wetsuit back on, we went into the water at 11am. I had 23 minutes on my watch of swim time. Definitely slower than the pool, good news, no real anxiety (outside of being slow). I think the leader came out more than 13 minutes ahead of me. Felt really good and comfortable on the bike. Nutrition and hydration were good. I actually passed a bunch of people on the bike. One guy from the Olympic passed me during the 21 miles.

Stopped for a bathroom break after T2 and went off on the run. The run course was Rev3 hard. Tons of hills, ups and downs and actually quite a few turns. Last year it was much flatter and straighter. Passed a bunch more people on the run, only got passed by one guy from my race. Don't think I broke 50 minutes on the run. Heart rate on the run never got below 170, I was trying as hard as I could.

Like I said before, I would have liked to do better. I think we all strive to be better. That being said, I am happy with my effort. I know as I race more, I will place higher. I will post the splits once they come up.

Thursday, May 20, 2010

Burpees row and a swim

This morning I did 21 burpees/500m row/15 burpees/500m row/9 burpees/500m row. Finished in 9:51, beat my last time which was 10:13 on March 25th.

Swapped the bicycle workout with a 1000yd swim TT. Finished in 23:37 which is 1 second slower than last time. I have a feeling this is about my pace. I am curious to see what the race time will be this weekend (0.6 miles or 1056 yards). Last year I averaged 14.0 mph on the bike (2 loops, big nasty hill twice) and ran a 53:37 10K. The swim was canceled so we ran 1.5 miles to start. It'll be interesting to see some of the differences.

Wednesday, May 19, 2010

First time I used a real kettlebell

I have only ever used dumbbells since my gym doesn't have any. Was lucky enough to be able to do the kettlebells right near the rower. I used Nancy's 25lb. kettlebell that I brought with me. Using kettlebells is definitely harder as I can now swing them all the way over head.

The workout was row 500m/50kb swings/row 500m/40kb swings/row 500m/30kb swings/500m row. Finished in 13:26, shoulders definitely feeling it.

Tonight was a 800yd swim. Finished in 17:28 vs. 19:14 on April 7th. This time actually included 3 quick stops because my goggles were filling up with water. I am happy with the improvement. I just have one favor from everyone doing Rev3, say hi as you go past me in the water. Maybe Christina can pull me for a while?

Was feeling a little beat this afternoon, but just sore from the workouts. Came home and put my wedding band on and it almost fell off. Got on the scale and realized I've lost about 5 pounds. I have no idea why. The diet has been good, the results have been there, so I am thinking it's nerves about the races.

Tuesday, May 18, 2010


I actually for some strange reason like Cindy. Cindy's WOD is 5 pull ups, 10 pushups, 15 squats AMRAP in 20 minutes.

About 2 weeks ago finished 21 full rounds, plus the 5 pull ups in round 22.

Today finished the 21 rounds, 5 pull ups, 10 push ups and 1 squat before time expired.

Was happy for the slight improvement.

Monday, May 17, 2010

Rest Day

Today was a great day for a rest, mentally and physically.

Yesterday I went with a friend to preview the course for my Olympic coming this weekend. There is about 1500 feet of elevation climb in the 21 miles (pretty much all of it in a 2 mile hill). Last year before this race I had to get off my bike twice and walk it up. During the race last year I was embarrassed into riding it, but used the rest of the course as recovery. Yesterday I was able to power up it with no issues and keep moving. My friend who has been riding a long time said it was the hardest hill he's ever climbed. Don't get me wrong, it was hard, but not nearly as hard as last year. My computer wasn't working, so I am not exactly sure how far we rode. My friend said about 30 miles in about 2 hours, we even did the big nasty hill a second time to prove the first time was no fluke.

As I was riding the hill, I was thankful for all the squats, deadlifts, and other miscellaneous strength exercises that I've done.

Saturday, May 15, 2010

Sorry for not posting lately

All is well, have been a bit busy, but I'll try to get everything in working from today back.

10K Race today in Central Park. 7800 finishers, I finished in 44:11, which is a pr of 1:28. It breaks down to a 7:07 pace per mile. Finished 93rd out of 508 in my age group. Nancy also had a pr (52:05 v. 53:01). Made for a great rest of the day.

Friday morning did the same workout as last Friday. 21 sit ups, run 200m, etc. descending by 3 situps and running 200m after each set of sit ups. Finished this in 8:50 (20 seconds faster than last Friday). Swam yesterday afternoon, just worked on drills, feeling better about the swim.

Thursday, 1000yds for time. Finished in 23:36 (my goal for Rev3 is to not take twice as long as Christina in the water). This time as slow as it is was, is 1:16 faster than last time.

Wednesday tabata work.

Box jumps 16,14,14,13,12,12,11,12, score =11. Last time score was 9.
Pushups 15,15,15,15,14,10,10,10, score = 10. Last time score was 8.
Lunges 12x8, score =12. Last time score was 11.
Sit ups 11,10,9,9,9,8,8,8 score = 8. Last time score was 8.

Tuesday, May 11, 2010

I have a feeling this won't be the last time

So today's WOD was 100ft. walking lunges, 10 burpees, 25 sit ups 3x for time. Did this workout in the morning in 8:36, was feeling a bit sore from Fran yesterday, but overall not bad.

Then, Nancy had the same WOD and finished in 8:22 and that was 24 seconds slower than her best! She is actually not gloating at all (at least not outwardly). Might have something to do with the kettlebell she got as a gift (I know I am a romantic at heart) We have a 10K race this Saturday and I am thinking she's going to give me a run for my money.

Monday, May 10, 2010

Deadlifts/Row then Fran this morning

I hope everyone had a great Mother's Day yesterday. Since I switched up the workouts, yesterday was Deadlift 1/2 bodyweight 30x followed by a 1000m row. Used 45lb. dumbbells as a substitute for the 90lb. barbell. Finished this workout in 5:03. Lungs were on fire, heard my breathing over my Ipod. Jumped on the stationary bike for a 20K Time Trial. Lungs were burning for the first 8-10 minutes then calmed down a bit. Finished this workout in 38:31. I noticed something funny on the bike, it said "Stop exercising if you feel shortness of breath, pain or light headed" I could only think to myself "We'd never get anything done if we followed this advice".

Okay, so this morning I met up with Fran (substituted 50lb. dumbbell thrusters for 95lb. barbell thrusters). A little background, Fran consists of 21 reps thrusters followed by 21 pull ups (did these today unassisted), 15 thrusters, 15 pullups, 9 thrusters, 9 pullups for time.

10/7/09 Used one 60lb. dumbbell for all thrusters, 5 unassisted pullups, then 55lbs. of assistance.

2/24/10 50lb. dumbbells in each hand all unassisted pullups. Finished in 9:43

4/13/2010 Same weight used as above, diet completely out of whack, finished in 12:32.
5/10/10 Same weight used, diet's been really good lately. Finished in 7:21.

I amazed at how well the Paleo Diet is working. It probably has been 3-4 weeks since I made the correction and I feel like it is really starting to kick in.

Saturday, May 8, 2010

Swim lesson

Switched some things around to accommodate an hour and a half swim lesson today.

Yesterday's WOD was 21 situps, run 200m, 18 situps, run 200m, 15 sit ups, 200m run all the way down to 3 situps. Had a little transition issue, but finished in 9:10.

Foot is fine, Max says I am just a baby.

Thursday, May 6, 2010

Switched today's WOD (deadlifts) to yesterday at the gym. Gym was crowded, but I found a locker immediately and the power rack was free too! Had to do 5 sets of 3 reps of deadlifts. Warmed up with 135, then did 205, 225, 255, 275x2. Then I immediately went to the pool for my 500yd time trial. I started focusing on drills in the beginning. Next thing I knew my half hour was up and no 500yd time trial done. Good news is I am feeling a bit better in the water. I know it won't be fast, I just hope I am not last.

Today was the tabata bike. 32x of 20 seconds on 10 seconds off(slow pedaling). Went to the gym for the stationary bike. Completed 5.21 miles in the 15:50.

Seeing the foot doctor tomorrow to check out the foot.

Wednesday, May 5, 2010

AMRAP and a slower 6 mile run

Yesterday's 2 WOD's were 4 burbees, 8 pushups, 12 sit ups AMRAP in 20 minutes then a 10K for time.

Did the first workout in the am. Chest and legs were really tight from the day before. Completed 15 full rounds in the 20 minutes.

Legs seemed to get a lot more sore as the day progressed, so my legs were feeling really heavy as I started the same 6 mile run I did on Saturday. Finished in 47:24 for a 7:54 pace. Got trapped at 2 lights and lost 85 seconds, but was a minute slower on the first 3 miles anyway. Have a pain on the top of my left foot whenever I lift my toes. Not sure what this is about as it just started out of the blue about a week ago.

500yd TT, but will do the deadlifts tonight too as it will save me a trip to the gym tomorrow.

Monday, May 3, 2010


First of all, I can't say how much I am inspired by Team Trimax. I find myself not wanting to let you guys down. Thanks for sharing your journeys as I feel connected to each and everyone of you. I appreciate the comments as they serve as motivation too.

Yesterday's WOD was supposed to be Back Squats 70% weight used from 2/4 (used 155lbs) 21 reps, row 500m, back squat 15 reps, row 500m, back squat 9 reps, row 500m. This is not a feasible WOD at my gym so I substituted 21, 15, 9 reps of burpees. Finished in 8:51.

Today's WOD was 5 pullups, 10 pushups, 15 squats AMRAP in 20 minutes. Finished 21 full rounds and the pull ups on round 22. Last did this workout January 5th and completed 16 rounds. Was really pleased with the result.

Saturday, May 1, 2010


Today's workout was a 40K for time on the bike followed immediately by a 6 mile run.

Did 4 loops in Central Park (24.08 miles) in 1:17:26, 42 seconds faster than my best. Rode with a friend who is an accomplished cyclist. He helped me with my gearing a little as I am still a novice when it comes to knowing how to ride.

Rode home from Central Park (15 minutes or so) then immediately went out for a 6 mile run to see how it would feel. Got stuck at a couple of lights (25 seconds), but used them as recovery. Finished in 44:05 for a pace of 7:20 per mile.

Was so thankful for the beautiful weather!

Thursday, April 29, 2010

Third Day in a "Row"

So I was rowing for the 3rd day in a row. 5 burpees, 10 pushups (I will proof my posts better from now on!), 500 meter row, AMRAP in 20 minutes.

Completed 6 full rounds and was 125 meters short of 7 full rounds. Beat my best by 225 meters. Was surprised since I felt like I was dragging a little.

Wednesday, April 28, 2010

Row and Run

Today's workout was Row 500m, Run 400m, 5 times as fast as possible.

Finished in 19:11. Definitely easier on the rear end getting up after each 500m. Looking forward to some good weather this weekend.


Thanks to david's comment I reread my post and noticed I put a 1000, it was ONLY 100. Sorry, I am no machine!

Tuesday, April 27, 2010

Rowing and thrusting

Yesterday's workout consisted of 5 sets of 5 reps of thrusters. I used dumbbells for all sets. Results as follows;

45x1, 60x4. Felt I might be able to get 65's, but my gym's dumbbells only go to 60lbs.

Today did the 5K row for time. Brought a towel to pad the seat. Completely didn't help. I find it hurts so much, that it distracts from the rowing. I kept tellin myself to suck it up. Felt like a bit of a wimp that this was actually bothering me.
Finished in 21:20. Then I jumped off and immediately did my 1000 pushups for time. Really felt the thrusters from last night during these. Finished in 3:20.

Sunday, April 25, 2010

Run, rest, repeat

Today's workout was 4x1 mile repeats with 8 minutes of rest in between each set.

First set was 6:28, 2nd was 6:36, 3rd was 6:46, and the last was 6:50.

Considering the WOD's yesterday, really pleased they were all under 7 minutes.

Saturday, April 24, 2010

Practiced a lot of bike handling today

Had a 20K bike on tap for today. Went up to Central Park around noon. Boy, what a mistake. Everyone was there. There was even some kind of walk for charity taking up half the lanes. Finished 12.04 miles in 42:46. I can usually do this distance in around 39 minutes. I was able to practice a lot of weaving, stopping, starting, etc. trying to avoid everyone. Now I know why I usually go early in the morning.

Compressed 2 WOD's into one session about 3 hours later. 5 sets of 5 reps of deadlifts. Results are 205, 225, 235, 245x2. Felt strong throughout.

Then I did 7 sets of max weight squats. I knew this wasn't going to be pretty. Startd at 205lbs. and stayed there for all sets, lost count in the middle and ended up doing 8 sets. Maybe could have put a few more pounds on the bar, but wanted to keep them deep enough.

Friday, April 23, 2010

Had to switch some things around

Here are the results of the past few workouts.

Run 400m, 35lb dumbbell swing 21 reps, 12 pullups 3 rounds for time. Finished in 9:11, all swing sets were unbroken, pull up sets were broken, but unassisted. Treadmill set at 10mph (could have gone a bit faster, but this was the max speed for the treadmill). Followed this immediately with a bike of 2 minutes on (standing) 1 minute off (slow pedaling), ten times. Only covered 4.9 miles on the stationary bike, but was definitely a tough workout.

10, 9, 8, 7, 6, 5, 4, 3 , 2 , 1 reps of burpees, squats and sit ups. Finished 7:27. Felt good throughout.

Cut short my 60K bike to a 40K bike the other night due to the severe weather. It was actually hailing in Central Park. Finished in 1:20:50 with an actual mileage of 24.08.

Tuesday, April 20, 2010

The gym was really crowded

Last night's 5K for time was done on the treadmill because I didn't want to dodge cars to get to the Westside Highway. Finished in 21:01. Considering how sore I was, I am really happy with the time (34 seconds off my PR).

Tonight I had 7 sets of 1 repetiton of max weight deadlifts. Got to the gym and there was not one locker free and about 10 people ahead of me waitng. I brought my bag to the gym floor and had to do the deadlifts in the middle of the floor. The power rack was being used. Warmed up with 135lbs. The sets are as follows; 225, 275, 295, 305 (pr), failed at 305 the 2nd time, gave it another go and got it, 275x2 to finish.

Then there were still no lockers (good thing I had my tri shorts on under my shorts). Left my bag on the side of the pool and did my 1000 yards in 24:52. I know a lot of you couldn't swim that slow if you tried. You probably could doggie paddle faster, but at least I was comfortable the whole time. I didn't feel any drowning sensation (even though the pool is only 4 feet deep).

Monday, April 19, 2010

Feeling better

So with the realization of how little carbs I was eating, I have been more aware of making sure I get them in.

Swapped some of the workouts around over the weekend. Saturday's 1st WOD was 30-20-10 rep rounds of wall balls (substituted 45lb barbell thrusters) squats and pushups. Finished in 6:07.

Today was going to be a day off, but since my legs were incredibly sore, I chose yesterday as a day off and will do the 60K bike tomorrow or Wednesday.

This morning was 100ft walking lunges (did 17 each leg in a stationary position), 10 burpees, 25 sit ups 3 rounds for time. Finished in 11:47. Sit ups were especially hard for some reason.

Have a 5K run for time on tap for tonight.

Friday, April 16, 2010

Lots of squats

So I am somewhat relieved that I will get my diet on track and hopefully my times will reflect the positive change.

This morning I did the 1/4 body weight kettlebell swing (used a 45lb. dumbbell) 40 reps, 40 sit ups, 40 squats 3 rounds for time. Finished in 14:50, felt really weak, but was happy to finish.

Came home from work and since I needed to go back to work, decided to do the 300 squats for time. With Nancy's help I finished in 8:53 which is a 29 second improvement from a couple of weeks ago.

Diet was better today. I will keep a food journal for the next week or so to see how I am doing, inorder to keep things straight.

Thursday, April 15, 2010

I am not too smart

So, I have been trying to figure out why I have been so fatigued lately. I feel like I haven't been able to get enough sleep and that my power is down.

First thing I thought, "Is Max trying to break me down?" Then I realized that was the whole point, to make the races seem like no big deal. Then I thought, " Am I getting enough sleep?" Answer is, same as usual. So it must be my diet.

Nancy and I switched over to Paleo about 3 weeks or so ago. I have lost about 6-7 pounds since and just thought it was due to the new way of eating. Then when I sat down and actually figured it out I realized that the non Paleo foods I took out of my diet, I never replaced with Paleo foods. The carb blocks I took out, I never replaced (anywhere from 6-9 blocks per day). Also, the fat I used to eat with breakfast I haven't replaced. I need to figure a way to put those blocks back in a Paleo friendly manner.

Today's workout consisted of biking 5 miles 5 times, with 5 minutes of rest in between sets. Was planning to do this workout outside, but when I was ready to leave it looked like it was about to pour so I went over to the gym for the stationary bike. First set completed in 14:45 rested only 2 minutes, 2nd set was 14:40, rested 3 minutes, 3rd set was 15 minutes even, then as I was about to start my 4th set someone asked me a question, so the rest ended up being 6 minutes, finished in 14:59, rested 1:30 and the last set was 17:54.

Wednesday, April 14, 2010

Beat and Beat up

So now after reading a lot of the blogs, I feel somewhat better. I have really been feeling beat, sore, tired, drained, etc..

Got up early yesterday to do do Fran (21 reps thrusters-used 50lb. dumbbells, 21 reps pull ups, 15 reps thrusters, 15 pull ups, 9 reps thrusters, 9 pull ups). Did this workout about 6 weeks ago in just under 10 minutes. Yesterday finished in

Was planning on switching my 13.1 mile run with a 1.2 mile swim. Got home from work and could barely keep my eyes open. Never made it to the swim. Feeling a little better today.

Have a double on tap for tonight.

Sunday, April 11, 2010

A day like no other

So today I did my first triple workout. Let me explain, Yesterday morning, I got up and did 5 loops in Central Park. I realize I have so much to learn with riding a bike. My gearing stinks. For the most part, I kept it in the same gear all the way around, and just grinded up the hills. Total distance covered 30.1 miles in 1:40:47 for an average speed of 17.91mph. The winds yesterday were pretty tough, I almost got knocked over a few times. Overall, pretty pleased with my result.

Came home to finish painting and couldn't get the 2nd workout done before going to our friend Fiona's birthday dinner. Had a great time, so I knew I would have a double today.

First workout was row 500m, 21 box jumps, 21 push ups, row 500m, 15 box jumps, 15 pushups, row 500m 9 box jumps, 9 pushups for time. Finished in 10 minutes flat. Had a lane reservation at 4pm and on our way, I realized I had time to do my max weight deadlift workout on tap for tomorrow, before my swim. Even though, I really haven't been able to extend my arms since the pull ups I figured I'd give it a go for a day off tomorrow. I had to do 7 sets of max weight 1 rep deadlifts. Results are 225,275,295x2 (failed on a 3rd try, everything moved, but the bar) 275x2 and 255.

Then I was ready for the pool. I knew I didn't have time to wait 4 minutes as the pool was closing (I had a half hour). I decided to go the first time and then decide how long to wait. First 100 I finished in a not surprisingly slow time of 2:18. I made the decision to wait 2 minutes between sets. Second and third sets were both 2:03, fourth and fifth sets were both 2:12 and the final set was 2:10. I think they turned the heat off in the pool as I got in, because it was really cold as I was finishing.

Friday, April 9, 2010

I couldn't straighten out my arms all day

So needless to say I am really sore from the thruster/dip combo from last night. This morning I went over to the gym to do 100 pull ups for time. Finished in 11:26.
All unassisted and 1:47 faster than the last time.

This afternoon left work a little early to do the 4 x 1 mile repeats. The workout goes like this; run as fast as you can for 1 mile, rest 8 minutes, repeat 4 times.
First and third miles were done into a huge headwind. Mile 1 came in at 6:39, mile 2 was 6:49, mile 3 was 7:18. Then I only waited 5 minutes as I was getting a little cold, mile 4 was 7:16. Overall, feeling pretty good about the running considering how tired my legs have been feeling.

Thursday, April 8, 2010

I can barely lift my arms

So after yesterday's blazing 800yds (19:14) ;-) I had a double on tap for today. Up early and over to the stationary bike for the tabata bike. 1 minute on/30seconds off for 30 minutes. 8.92 miles covered.

Had a good day at work and Nancy and I met my friend Gerrit at the gym for a thruster/dip combo. Had to do 21 reps thrusters/dips, 15 reps thrusters/dips then 9 reps thrusters/dips. Weight used was 95lbs. on the thrusters, no assistance on the dips. Got 10 continuous reps the first set, then all the sets were broken. Every dip set was broken too. Finished in 11:18 and almost threw up. Felt better after the walk home. Now, almost three hours later I can barely lift my arms. Not looking forward to the 100 pull ups for time tomorrow. But, I will say I am glad to be splitting up the doubles. I am sure my tabata bike would have been really poor if I did it immediately after my workout tonight.

Tuesday, April 6, 2010

Double Split

So today was the first time I actually split the 2 WODs. First one this morning was 250 situps for time. Did them all on the incline bench. Finished in 8:39, with a huge rear irritation. Who would have ever thought I'd rather do knees to elbows!

Had my second and last day of jury duty today then had to do a 20 minute run (10minutes out, 10 minutes back). First 10 minutes got in 1.5 miles, 2nd 10 minutes ran 1.38 miles. Overall was 2.88 miles for a 6:56 pace. Only had to wait 10 seconds for lights to change, I kept the time because it was nice to have the recovery.

Monday, April 5, 2010

Squat and swim

So tonight's workout was 5 sets of 7 reps of squats.
Warmed up with 135lbs and went to 185lbs. It was really hard. I stuck with that weight for all 5 sets as I knew if I put more weight on my squats would be too shallow.

Was able to get a quick swim in. Warmed up and did 500 yards at 12:12. Still really slow I know, but at least it's going in the right direction.

40K in the park

I hope everyone had a great Easter. Nancy and I were heading out her parents' house and I decided to do my 40K in Central Park early to avoid the crowds.

Finished in 1:18:08 for 24.08 miles (slightly less than the 40K, but 4 loops around the park. It was my first time outside on the bike this year and I had a great time.

I am looking forward to more riding in park and Martin, I would love to set up a Team Trimax ride on a weekend.

Off to do squats and a swim (pool was closed yesterday).

Saturday, April 3, 2010

10K and a tune up

So today was my 10K race. Nancy and I joined the NY Road Runners and are going to do 9 races this year, plus volunteer at one. This gets us automatic entry into 2011's NYC Marathon. So even with the toe, I was finishing this race. Had a forced 3rd day off yesterday. I have been walking on the outside of my foot so as not to put pressure on the toe. I really had no expectations for today. The metric of success was to finish without injuring it more. Well, goal accomplished.

It was a beautiful day in NYC, and about 7800 people were there for the race. I went back to Nancy's corral as I didn't want to get passed all day. We started together then about 2 minutes in I decided to stop for a quick bathroom break as I didn't know how long I'd be out there. Once I started going, the toe hurt until about mile 4, then was fine or numb. First 3 miles were covered in 26:09 and the last 3.2 in 24:42 for a total time of 50:51. Finished 268 out 551 in my age group. Was fairly pleased that I averaged 7:41's for the last 3.2 miles without really pushing.

Planning on my 40K bike in the park tomorrow as I just had the bike tuned up and my bike handling skills need a ton of improvement.

Happy Easter!

Thursday, April 1, 2010

Forced day off number 2

So with the toe still killing, I opted for another day of rest. I will try to give it a go tomorrow. I am hoping it'll be okay for my 10K on Saturday, otherwise it will be a 10K walk.

As you can see fom this picture, my cat's paw is perfectly fine.

Wednesday, March 31, 2010

I am such a Thule!!!

So last night I was helping my friend Misty move. I always keep my Thule bike rack in the car. As I was pulling out a lawn chair the bike rack fell out landing square on my big toe! A silent scream ensued and I hobbled the rest of the evening. When I got home and took off my shoe, I noticed the blood soaking my sock. My toe was really swollen and purple. It landed below the nail. Nancy helped clean it out (completely grossing her out). This morning I was surprised it didn't hurt more than it did. Still really swollen and starting to throb like in the cartoons. I am limping around and really mad at myself for making such a stupid mistake.

Monday, March 29, 2010

Squats and Row

Today's workout was a double. I am going to make a concerted effort to split these up in April to see if I can get more out of each individual workout. I am giving it my all, but sometimes, if I was fresher, I think the results would be different.

Results today for 300 squats for time was 9:22. Legs were still really sore from squats. Nancy timed them for me and added them up which was a big help.

Second part was going to be 8x400m run with 90 seconds of rest in between each set. Since I am holding off running until a 10k race this weekend, I swapped rowing for running. Finished in 22:02 total, which if my math is correct averages out to 1:48/500m during the work.

Sunday, March 28, 2010

My pool is finally open

My pool is finally open after more than 2 weeks of being under renovations. I am still nervous about the swim, but at least I can just swim to get rid of the anxiety.

Yesterday was a first kind of combo day for me. I did 2 crossfit WOD's within 15 minutes of each other.

First part was back squats (5 sets of 3 reps) Results were; 185x1, 205x1, 225x2, 205x1. Felt that my form was good throughout. Nancy did her WOD (Deadlifts), then I did 5 sets of 5 reps of thrusters. Results were; 95x1, 105x2, 115x1, 95x1. These were much harder than I thought, probably had something to do with the squats.

Today I had 50 burpees for time and a 500yd swim. Burpees were done in 4:27 (legs and shoulders really sore from yesterday). Swim was done in 13:00 even. Last time on February 20th was 15:13.

Friday, March 26, 2010

Happy Friday

Was thankful to have a day off from training today as work has been pretty busy. Nancy and I are transitioning to Paleo. I am trying to think of all the things I can eat versus all the things I have to give up. Having a hard time wrapping my head around the changes I'll make. I've pretty much eaten the same breakfast, lunch and dinner for the past year or so. So figuring out something new will take some time. I am excited to see what changes this will have in store for my training.

Couple of workouts to catch up on;

21 Burpees,500m row, 15 burpees, 500m row, 9 burpees, 500m row. Finished in 10:13. Have I mentioned how much I hate burpees?

Other workout was a bike. 3 miles, rest 1 minute, 6 miles, rest 2 minutes, 9 miles, rest 3 minutes, bike 12 miles. Results were as follows; 3 miles = 8:57, 6 miles = 17:34, 9 miles = 26:54, 12 miles = 39:08. Total bike time was 92:33. Aren't crossfit workouts supposed to be short?

On another note, committed to a 60K in November with my friend Gerrit today and Nancy and her brother committed to the Hartford Marathon.

Wednesday, March 24, 2010

I am so over Burpees

Burpees, Burpees, oh I hate thee. They are never easy, even harder when you do squats and push ups before them. I had 10, 20, 30 rep rounds of box jumps, squats, push ups and burpees. Finished this in 11:57. Then waited about 8 minutes for the bike to clear and substituted a 10 mile run with a 20 mile bike. First 10 miles finished in 30 minutes. I then faded quickly on the second 10 miles for an overall time of 64:13.

Tuesday, March 23, 2010

Thank You--The following message is from Nancy

Dear Team Trimax and Laura,

Thanks so much for all of your positive comments. I wasn't sure at all if I could pull off my goal of breaking 2 hours in the NYC Half, but I did and am proud of my efforts. I had a great support team in Dan and my friends who waited for me to run by. Now Dan's trying to get me to do a marathon! Don't know how I feel about that yet....Thanks again to all of you.

Monday, March 22, 2010

Shoulder Press, bike

Today's WOD called for 5 sets of 3 reps of shoulder presses followed by a 20K bike at 80%. Used dumbbells as a substitute. Warmed up with 20's then went 50x1,60x4. Felt pretty strong. Hopped immediately onto the bike and finished in 39:21.

Overall a good day, looking forward to more frequent weather days like this past weekend.

Unfortunately my pool has been closed for renovations, so I have not been able to do my swim workouts. The anxiety is starting to build a bit. I plan on making up a lot for lost time as soon as it opens up again next week.

Sunday, March 21, 2010

Nancy is a Star!!!!!

So today was Nancy's A race. It was the big NYC Half marathon. There was over 11,000 finishers.

Nancy ran the Hartford half marathon in October in 2:04 with a ton of IT Band pain. Her fasted per minute mile in any race of any distance is 8:36.

Well, today she ran 1:51:44!!!!! That is good for an 8:32 pace and a PR by almost 13 minutes. She also has been practicing the running drills from Max and ran with NO, I repeat NO pain. She finished 139 out of 677 in her age group.

All this improvement and her total miles ran this year in January was 14.8, February was 16.0 and March up to today was 14.5 miles.

I am so incredibly proud of her accomplishment and frankly a little nervous that I will soon be looking over my shoulder and see her coming up to pass me!

Sorry for my lack of posts

This was a busy busy week. Work was busy, workouts kept me busy and we are in the midst of painting our apartment. Every night was a late one and I felt beat by the end of the week.

Some results;

100ft. walking lunges/10 burpees/ 25 situps (incline bench) 3x time for time @ 8:27
Workout 2 was 20K bike TT 36:54

Tabata with our friend Misty (box jumps,pushups, lunges, situps)
Box Jumps
16,13,12,10,10,11,9,10, score of 9
22,16,14,11,9,9,8,9, score of 8
12,11,11,11,11,11,11,11, score of 11
sit ups
11,11,9,9,8,8,8,8, score of 8

right into a 5K for time after timing our friend Misty's tabata, finished in 21:53

Cadence at 60rpm, 6 x 5K, was pressed for time so went 40 minutes straight at 16-17 resistance and 60rpm. 8 Miles completed. Weird result as this is double the resistance I use when TT and was going about 5minute per mile versus 3 minute per mile.

Deadlift 1/2 bodyweight plus 100m row. Used 45lb dumbbells and finished in 5:25.
Added 5 minutes of standing on the bike (1 mile) to help make up for the shorter workout.

My knee started really acting up today during Nancy's half marathon so I did 4x2 miles on the bike instead. Pedaled slowly until I reached 10 minutes each set. Results are 5:34, 5:45, 5:30, 5:20.

Tuesday, March 16, 2010

There actually is a sun

After four full days of rain and mixed up workouts, I feel like I am finally back on track. Yesterday's workout called for 150 wall ball shots for time (I substituted 20lb dumbbell thrusters). 2nd workout was 3 sets of 5 minutes of running with 3minutes rest in between.

First part started off innocently enough, then it got really hard and I was wondering why. Then I remembered that I did the 5 sets of 5 reps of push presses on Sunday. I used dumbbells (50x1,60x1,50x3). Finished this part in 7:33. Went directly to the treadmill for part 2.

First 5 minutes ran .72 miles, 2nd set went .75 miles and the 3rd set I went .77 miles. The first set took a while to get my legs back in gear, but then felt pretty good.

The knee aches a little, but there is no pain, so all is good.

Saturday, March 13, 2010

I believe the knee is ok

So with a scattered schedule and limping aroung on one leg, my workouts got all out of whack. Had an 8K (a little under 5 miles) race in Central Park this morning. When I got up, I couldn't believe that it wasn't cancelled. Even more amazing was that 2600 other crazy people showed up.

Nancy had a 45 minute 70% run as she is beginning her taper for the big NYC Half next weekend. Our friend Gerrit also joined us. There was no warmup (unless you count mile 1). My knee hurt with every step for the first 2 miles then it stopped hurting, but I still felt it. First mile was done at 7:45, second at 7:40 or so. I tried to pick it up as it felt better and finished in 36:31 (7:20 pace). This was good enough for 41st out of 209 in my new (40-44) age group.

Gerrit must have felt badly for almost lapping me at the race so he came to our apartment to help us paint. After spending the rest of the day in a squat position, my knee actually feels ok. I can hardly tell it was ever a problem. I am hoping my prayers for a quick recovery have been answered.

Thursday, March 11, 2010

My knee still hurts

So I switched yesterday to a day off from this Friday thinking it would be a good idea to rest the knee, since it hurt with almost every step yesterday.

Tonight was supposed to be 400m/35lb. kettlebell swings/12 pullups 3x for time. Second part was a 20k bike time trial. I planned to bike instead of run figuring it would save the knee. First round through was a breeze, about a minute into the 2nd round, my knee started hurting with every revolution. The third round I substituted 50 squats for the bike. Finished in 9:45. There was no reason to push my knee for the bike, so I decided not to try and injure it further.

I hope it gets better soon. I think I hurt my knee the other day because of poor posture. My back was a bit tweaked from the row the night before so I think my gait was off. I am praying that's all it is and will improve soon.

Tuesday, March 9, 2010

Woe is Knee

So since today was a gorgeous day and I had the day off, I switched my 13.1M TT to today. I met my friend Gerrit at high noon for a planned 13.8 mile run (2 big loops and a little loop in Central Park). I was so excited to get this in today. We began at Columbus circle and headed off. All was well, the sun was shining, the birds were singing and then it happened. I felt a twinge in my right knee a little below my kneecap at about mile 3.5. Needless to say it killed on the downhills, not so terrible on the uphills. We finished the first big loop in 50 minutes even. It was hurting almost every step at that point. We went around the big loop again and I decided to listen to my knee and stop. Total distance 12.04 miles, total time 1:42:23 (8:30 pace). Don't ask me why this happened. The only other time I have felt any kind of pain at all from running was the 13.3 miles I did a few weeks back. Then, my hip hurt worse than my knee, but both went away after a couple of days. I have done the high speed running, but no real distance since. I am hoping it is an outlier of some kind. Spoke to Max, he said we'll maybe throw in a couple 10K's in the next few weeks to see if it comes back. I am doing an 8K in the park on Saturday and will see how it goes.

Yesterday's 5K row was done in 21:16.

Jane, I do get other websites popping up when I try to read your blog. I will see if I can get some answers.

Monday, March 8, 2010

Feeling a bit overwhelmed

It seems as if a lot of things have been going on to put a squeeze on my free (training) time lately. I find myself getting really anxious at the thought of having to miss a session. Luckily, I haven't had to yet and will do everything in my power not to miss a session.

Some results of the last few workouts;

20 box jumps/5 push press (used 50lb. dumbbells)/10 burpees AMRAP in 15 minutes. In the middle of one my box jump sets a lady came over and interrupted me to tell me she liked the rhythm of my jumping. Lost my count so either I did 5 full sets plus the box jumps and push presses or 6 full sets, plus the box jumps and push presses.

Run 8x400m with 90 second rest in between. After the first rep(1:33) I had a hard time keeping track on the treadmill, so I kept track of speed for sets 2-8.
Results are as follows; Set 2-10.5mph, 3-11mph, 4-12.1mph, 5-11.8mph, 6-11.5mph, 7-11mph, 8-10mph. Thought of Mike while I was running as the treadmill started emitting a funny smoke like smell. I couldn't tell if it was also making funny noises or if the noises were coming from me.

Yesterday had 7 sets 1 rep max of deadlifts. Warmed up and went 225, 275, 295, 315 failed x 2, 295, 275. Put a huge amount of effort into the 2 failed sets.

I am hoping this week will be more productive all around.

Thursday, March 4, 2010

Ultra Anyone?

So last night, Nancy our friend Gerrit and I went to see a presentation by Scott Jurek (he of Born to Run fame and one of the world's best ultramarathoners). First off let me say that it was completely inspiring. So much so, Gerrit and I were emailing last night about a 60K race in Central Park this November. I asked him about doing an ultra after doing a couple of 1/2 iron races. He said that if you have sustained a level of effort for a triathlon, you can easily do an Ultra. He had never run more than a marathon before doing his first 50 mile race (he finished 2nd). He said he is not an elite marathoner (2:38 best time, which is pretty darn elite to me). I am thinking maybe I should do a marathon before thinking of doing an Ultra, but I guess if I signed up for a half iron race from the sofa with 5 months to train, how hard can an Ultra be now. I may try and volunteer as a pacer at one this year to see how it goes.

Back to the regularly scheduled workout. 5 Deadlifts at 70% max weight (215lbs.) 10 burpees, 15 squats AMRAP(as many rounds as possible) in 15 minutes. Did this at the gym with Nancy (we got a lot of funny looks). Finished 8 full rounds and on the 9th round did the deadlifts and 4 burpees. Very sore today (especially the hamstrings).

Wednesday, March 3, 2010

Helen and a Run

After Sunday's workout I was feeling a lot better. Had Helen on tap for Monday night (run 400m/21 kettlebell swings with 35lbs./12 pullups 3 rounds for time). I substituted a 35 lb. dumbbell. All 3 rounds on the treadmill were at 10.0 mph, swings were not broken, pullup sets were. Finished in 9:50.

Yesterday's WOD was a 45 minute run. Ran outside after work and felt great the whole time. Went a different way, so I wasn't really sure how my pace was. Finished 5.69 miles (7:54 pace). Was a little disappointed, but then I guess that's why I felt so good. I obviously thought I was pushing, but probably need to go harder. Even though this was only 3 days after my 13.3 mile run, I will run to failure next time to see what the difference is.

Sunday, February 28, 2010

Whole lotta Tabata

For those of you reading this that don't know what a tabata is I will explain. You pick an exercise to do 8 sets. You work for 20 seconds, rest for 10 seconds until complete. All 8 sets take 4 minutes total. For my workout today, I had 4 exercises that I did tabata style. You count the reps for each set, with the lowest number being your score if you will.

Here are the results;
Knee Pushups 24/20/17/15/12/12/12/12 score = 12
Air Squats 19/18/18/18/17/16/16/17 score = 16
Sit Ups (Nancy stood on my feet, used Yoga mat) 13/10/9/7/7/7/7/7 score = 7
burpess 5/5/4/4/4/4/4/4 score = 4

Actually feel better after than before, I think I worked out a lot of the stiffness from yesterday's run. My thoughts today were with Martin and Marcy.