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!