Monday, August 1, 2011

Lake Placid Race Report

Sorry for the delay as I have been trying to really figure out how I feel about everything that went on during the race. Still deciding....

Woke up at 4:35am feeling pretty good, nerves were there, but in a good way. Made our way down to body marking, then into transition to set up the bike. At this time they said wetsuits couldn't be worn if you wanted to qualify for Kona (water temp was 77 degrees). There wasn't even a thought as if you have ever read this blog you know my swimming issues. Waited on line for the bathroom, then made my way to the beach, kissed Nancy and I was in the water up to my knees. Started to make my way out a little before the gun went off. I knew I'd be in the back of the pack so I planned to let the washing machine go out ahead of me. I crossed the start line with exactly 2 minutes off the clock. Swam wide as to not get hit (yes there are still people back there). Made my way around the course and as I was making my way into shore got punched square in the temple. At the exact time that happened, my left calf cramped. Go figure. Punch really didn't hurt and I got out and my watch said 54 and change. Ran back in and finished the swim in 1:51. Saw Martin on the run to transition, he ran with me a bit and reminded me to focus on pacing and nutrition.

Not many bikes left when I got to transiton, the volunteers were incredible all day. I am so amazed at how encouraging they are. Saw my brother, niece Haley and Nancy as I exited transition. Didn't realize I was going to have PTSD from my crash. My brother and I rode the course in the car and it didn't seem too bad. Felt faster on the bike. People flew by me on the downhills, I'd catch them on the flats and pass them on the uphills. The winner lapped at my mile 40 (his 96). The second loop was tougher, I had already had enough of the clif bloks that I'd been eating. Pulled into transiton after a slow 7:45 on the bike. All I could say when I saw my team was "Boy that was hard". Off to the run.

Felt good by mile 3-4 and actually felt better at mile 8. I was keeping to the plan and was thankful I was off the clif bloks. Finished the first half in right over 2 hours. Saw my team and said "I feel good". At mile 16 it all changed for me. I thought I'd either throw up or go #2. I choked it down and walked until it subsided. Started running again and it flared up. After not finishing Rev3 because of my crash, I wasn't about to dnf this race. I thought to myself what if I throw up and pass out? Next time if that happens, I will find out. Basically walked 8 of the last 10 miles. Every time I tried running, burning sensation flared up into my throat. Was able to muster a run into the oval where I saw Martin again and my team (so thankful they were there, sorry I worried them). Finished in 15:37:21.

Here is where I am deciding how I feel. I know I could have done better and am somewhat down because of it. On the other hand, I do know how far I've come in my journey. From completely out of shape, a lot heavier, not knowing how to really swim, never riding a bike with clips and never running more than 5 miles in my life to this. After my crash, I wasn't sure I'd make it here at all. Just to be able to finish it is a huge accomplishment for which I will always be extremely proud.

I was so happy to meet everyone connected with Team Cindy. It really helped that I had another cheering section throughout the race. I look forward to wearing the jersey at more races to help as much as possible.

Saturday, July 23, 2011

Tomorrow it is

I am looking forward to tomorrow. I hope to be able to have good news to report. I fully know that God has a plan for tomorrow. I am excited to see what it is.

Saturday, July 16, 2011

One Week from Tomorrow

I can't believe it's only a week away. Everything feels pretty good. I was back in the pool this week for the first time since the crash. Swam 3x, it felt almost normal. I'll swim a couple of times this week before we head up to Lake Placid on Thursday.

I am so thankful that in addition to my normal support team (Nancy), my brother and his daughter Haley will be coming. Spoke to Max yesterday, plan is in place. Taper has begun. Praying it will go well. Will try to get one more post in before we leave.

Saturday, July 9, 2011

Almost all the way back

Two weeks from tomorrow will be Ironman Lake Placid.

I've had a good week of training. It started with being on the bike 3 consecutive days over the long weekend. Felt more comfortable everyday. The forearm hurts a bit if I am aero for too long. I am hoping this won't be an issue at IMLP. Still have a bit of an open wound, so I will be in the pool on Monday for the first time since the crash.

I feel like my fitness is there, the workouts have been tough with no lingering issues at all. I am so thankful and I feel so blessed to be able to compete at IMLP. The goal is to finish in under 17 hours. I'll be pleased with whatever my time is. The fact that I will be able to race is a win already for me.

Monday, June 20, 2011


So the healing continues. Was able to get in an easy run last Monday (25 minutes about 2.5 miles). Rode the stationary bike Tuesday for 30 minutes (went about half as fast as usual). Wednesday, met Gerrit for a run. Nancy and I ran about 15 minutes as a warmup to meet him. Then we ran 3.86 miles at a 7:37 pace. Ankle hurt the most. Took Thursday off because the surgeon rubbed my wounds till they bled. They throbbed the rest of the night. Friday night did some heavy leg presses, definitely sore. Saturday rode the bike for 30 minutes (almost as fast as normal). Sunday, Nancy and I did a race in Central Park (5 miles). I ran with her the whole time and we finished together in 42:10. Took today off and will try some heavy squats tomorrow.

Hoping to get in the pool next week.

Wednesday, June 8, 2011


So here is how Rev3 went on Sunday.

Felt good upon waking, not real nervous. Glad I saw Pam before everything started. Made my way down to the water and was in the 3rd wave after the pros went off. Stayed towards the back as everyone knows I am a slow swimmer. No real freakout, got out feeling good. Time was 48:33 (4 minutes better that here last year and 1.5 minutes better than Timberman). Swim club paid off as I felt strong and not mentally fatigued heading onto the bike. It was great to see Nancy, my brother and his family as I took off on the bike course.

Here is where things got a bit interesting. Early on, my heart rate monitor died. No big deal, I felt like I could monitor my effort level appropriately. There is a long climb from mile 25-31 and was glad to see Pam a couple times. At mile 32 there is a big S shaped descend. I was in my aero position and glanced at my computer (38mph). I thought maybe a bit too fast, I thought I tapped the brakes, but they locked up. I fishtailed twiced and went down hard on my right side. By the time I finished sliding and tumbling I was in the grass in a ton of pain. I tried to get up, but it hurt a lot. I took a mental inventory and felt like there were no broken bones. I tried to ride again, but when I grabbed the handlebars it hurt a ton (no skin on the right palm). Mental note, wear gloves. When I realized I couldn't grip the handlebars I tried to put my right arm aero and realized this hurt a lot more (point of impact). At that point I realized the race was over for me and I heard the ambulance coming.

They arrived and strongly suggested I go to the hospital. I agreed, but they said they couldn't take my bike, I then refused to go and asked to borrow their cell phone. I called Nancy and she said she'd come get me and my bike. I walked down (about 0.5 miles and waited with a State Trooper until Nancy arrived. He asked me "What was the lesson and what did I learn?" I answered, respect the downhills and that God is looking after me. Nancy, my brother and his family arrived and we went to the hospital.

The hospital staff was great all the way around. There was even a guy working the Emergency room who is a fellow triathlete. We were able to chat for a bit when he had time. The nurse, who was awesome, scrubbed the road rash and the guy in charge cleared my right forearm. My brother bought me some new clothes as mine were destroyed.

We made it back to transition, returned my chip, picked up stuff and chatted with the race director who was very nice. He offered me a finisher shirt which I politely declined (he said it would be hard to wear with pride).

Had a follow up visit with the surgeon for my arm yesterday, good news. I just have to keep doing what I am doing and it will heal.

I am so lucky that Nurse Nancy has been around for the past 3 days. I don't know what I would have done without her. I know she must love me a ton because of some of the stuff she's done. I hope she knows how much I love her too.

Wednesday, June 1, 2011

Almost Here

Rev3 Half is this Sunday and am hardly even thinking about it with work being so busy. Training is done, taper underway, looking forward to seeing what will happen.

Overall, I feel good. Swim times have been better (1:53-1:55 for 100yds). Previous run times also pretty good. Bike, I should have ridden outside more.

I will give it my all Sunday and be happy with the results (I say that now of course).

Wednesday, May 25, 2011

swim team and a circuit

Still enjoying the swim team, not the 5am wakeup, but liking the feeling when I am done. Tonight was 10 pull ups, 10 dumbbell thrusters (20lbs.), 10 squats (used the 20lb. dumbbells, 10 box jumps, 10 burpees 4x thru for time. Finished in 10:04. Looking forward to the off day tomorrow.

Tuesday, May 24, 2011

Lunges and Burpees

Last night was 7 sets of 5 reps back squats. Results are 135,155,175,185x3,165. Could have gone heavier, but wouldn't have been as deep. Really sore today for 400m walking lunges (did them standing in place 200 each leg) in 13:04, waited 5 minutes, then did an AMRAP of burpees in 5 minutes. Finished 46 would have been okay, but Nancy did 47.

Thursday, May 19, 2011

Off Day

Slept in, feel good. Back to the pool tomorrow at 6am.

Wednesday, May 18, 2011

Back from the Dark

So sorry for not posting. Who would have thought that running a business and training for triathlon would keep one so busy?

Feeling good overall, although I would love to get about 2 hours more sleep every night. I am so happy with the new business that it almost doesn't matter.

Swam this morning, was actually drier in the pool than getting there.

Rev3 in 2.5 weeks. Here we go....

Thursday, April 28, 2011

5x1 mile

Had a warm evening for which I am thankful (also no rain). Workout was run 1 mile, rest 8 minutes 5x. First mile was 6:01, then went 6:25, 6:46, 6:42, 6:48. This is one of the most painful workouts for me. Really glad I was done. I was happy my friend Codell and Kelvin were there to share the pain.

Tuesday, April 26, 2011


5 sets of 3 reps of backsquats. Warmed up and went 165, 195, 205, 215x2. Legs feel tired, happy with the warm weather.

Sunday, April 24, 2011

12 Weeks from Today

So Ironman Lake Placid is 12 weeks from today. If you can, please check out the website at the top of my blog and support me if you can.

That being said, I am happy with the swim club decision as I feel I am getting some traction without sacrificing the other disciplines.

Yesterday was a 4 mile race in Central Park during a torrential downpour. I thought I saw animals lining up 2x2. I was able to break through a barrier I've been trying to get for a while now. Finished in 27:23, for an average pace of 6:51, good for 54th out of 399 in my age group.

Hoping the weather cooperates for some good biking this week. I hope everyone is doing well.

Tuesday, April 12, 2011


Rough night sleep last night due to the warm temperature in the bedroom. Got up this morning and did 5 sets of dumbbell shoulder presses. 50lbs x 1, 60lbs. x 4. Then hopped on the treadmill for a 15 minute time trial. Finished 2.34 miles for an average pace of 6:24. Not even 9pm and I'm ready to hit the hay.

Monday, April 11, 2011

A Kick in the you know what

Swim Club this morning. Toughest part of getting up is the first minute when I am deciding if I really want to go or not. Once I'm up, no worries. Once I'm done, happy I went. So I realized my kick is so poor in the water. 100yd. times coming, get ready to laugh. With fins 1:51, with pool buoy 2:04, only me 2:09.

Tonight's WOD was 3 sets of 21-15-9 reps of dumbbell thrusters (used 35lbs.), 25lb kettlebell and box jumps. Finished wheezing in 5:12.

Sunday, April 10, 2011

Scotland Run

So today was the Scotland Run in Central Park. Previous best outside 10K 44:11, best inside 10K on the treadmill 43:06.

Got in the corral and realized I had to go number 1. Off we went, and after about 1/2 a mile I stopped and used the portopotty. Played catch up the rest of the run. Finished in 44:37 for an average pace of 7:11, good for 129th out of 658 in my age group.

Swim club went well this past week, getting my body used to the early start. I was toast by Friday night. That being said, I was able to pr Cindy with 23 full rounds Friday afternoon. So all in all, feeling good about where the training is taking me.

Wednesday, March 30, 2011

Sweat another bucket

Tonight's WOD was a double. First part was an AMRAP which called for 7 Thrusters (used 50lb. dumbbells), 9 push ups and 11 box jumps. Finished 10 full rounds in the 15 minutes.

Jumped on the bike for a 30 minute TT, finished 10.05 miles.

Tuesday, March 29, 2011

10K Time Trial

6.2 miles in 43:06 for a pace of 6:57. A pr for me by 1:05, although the previous best was outside and this was on a treadmill. Still overall, happy with the progress.

Monday, March 28, 2011

Joining the club

So this morning I went to my friend Elaine's gym to check out the swim club. I will join and swim 3 days a week with them. The coach there said there would be a ton of intervals and the only way to swim faster is to swim faster. Sounded familiar.

Tonight's workout was run 800m, 20 burpees 4x for time. Finished in 20:03. Was sweating buckets when I was done. I was glad with my paleo dinner of turkey burger, guacamole, asparagus and yams.

Thursday, March 24, 2011


Stand 1 minute, Sit 1 minute, Rest 1 minute 6x. Finished 4.67 miles, felt strong on the standing portion.

Tuesday, March 22, 2011


First part was 7 sets one rep max of front squats. Went 155, 185x2, 195x2, 200x2. Felt strong, but also felt that if I could support the weight a bit better, I could do more weight.

About 15 minutes later, ran a 5K for time and finished in 21:13.

Monday, March 21, 2011

Nice and quick

With work being so busy lately, I was thankful for a short one tonight.

5 bodyweight deadlifts (used 185lbs.), 7 push presses 1/2 body weight (used a 80lb. preset barbell), 9 box jumps (24"). Finished in 4:24.

Planning to join the team for the training weekend in June in Lake Placid.

Tuesday, March 15, 2011

Kettlebells and biking

Tonight was a double. First part was 40KB swings (used a 35lb. dumbbell), 10 pullups, 30 KB swings, 10 pull ups, 20 KB swings, 10 pull ups, 10 KB swing, 10 pull ups. Finished in 7:50. Pull ups were the hardest, especially after Fran.

Second WOD, done immediately after was a bike. 3 minutes on 1 minute off 5x, note distance. Enjoyed this and finished 5.9 miles.

Monday, March 14, 2011


Not a fan of Fran. Used 50lb dumbbells in each hand, pull ups were unassisted. For those of you not sure of what Fran is, it is reps of 21-15-9 of thrusters and pull ups. I substituted the 50lb. dumbbells for a 95lb. barbell.

Finished in 6:24, pleased with the time. I haven't checked yet, but I know I was still feeling the 10-20-30-40 rep rounds of box jumps, push ups and burpees from Saturday (Finished in 18:46).

Wednesday, March 9, 2011

Brick by Brick

Today's WOD was a double. I pushed my 15 minute time trial run to tonight because I couldn't walk last night. Who knew today was going to be worse. Penguin walk was on full display in the office.

Tonight's first WOD was a 25K bike time trial, finished in 53:41. About 8 minutes slower than my best, but considering my legs buckled 3x today while walking, not too bad. Jumped on the treadmill for the 15 minute time trial and finished 1.6 miles.

Tuesday, March 8, 2011

A Kick in the Quads

Really sore today from last night's WOD, especially in the quads.

Forgot to mention in last night's entry that the run Gerrit killed me on was a total distance of 7.73 miles.

Tonight was 3 sets of 21 reps, 15 reps, 9 reps of bodyweight deadlifts, 1/2 bodyweight front squats and 1/4 bodyweight thrusters for time. Since I am weighing 180lbs. these days I used 185lbs. on the deads, 95lbs. on the front squats and 45lbs. on the thrusters. Finished in 15:20, my right quad actually cramped during the 15 rep set. Walked like Frankenstein home from the gym, almost tripped trying to step up on the curb. What hurt more was Nancy did the same workout and beat my time by 2:35. She's a beast!

Monday, March 7, 2011

I think the class helped

My friend Elaine invited me to a swim class with her on Saturday. After some warmup, the coach said my kicking is terrible. He had me practice some kickboard one leg kicking. Left leg, very slow. Right leg, I actually went backwards, yes backwards. Pool buoy, I was swimming like a champ (at least for me).

Yesterday went to the pool and practiced 50s with a 30 second break in between. Used the pool buoy one and swam without it the other. Times are 57, 56, 59, 1:02, 1:00, 1:03, 1:02, 1:04, 59, 1:03, 1:03. All in all, not bad for me, looking forward to getting after again soon.

Friday night, my friend Gerrit ran me into the ground. It was cold and windy (no excuse). He dragged me to a 7:41 average pace.

Tonight did a difficult AMRAP 5 deadlifts (used 60lb. dumbbells), 10 thrusters (used 35lb. dumbbells), 5 box jumps. I finished 10 rounds in the 20 minutes, really felt it.

Wednesday, March 2, 2011

Getting the work in

Monday's workout was 7 box jumps, 7 pull ups, 7 sit ups for time. Finished in 7:01. Pull ups were the limiting factor.

Yesterday was 30KB Swings (used a 35lb. dumbbell), 25 dumbbell thrusters using 20lbs. in each hand, 20 pull ups 3X for time. Again pull ups were the limiting factor. Finished in 15:06. Jumped on the bike and went 10.69 miles in 35 minutes.

Tonight did 4.59 miles in the park with my friend Gerrit. We finished in 34:32 for an average of 7:32/minute. Much harder to run fast while talking. It was an easy run for him, not so much for me. Finished with an average hear rate of 167.

Sunday, February 27, 2011

Row, Run, Swim

This afternoon's WOD was row 1000m, run 400m, row 500m, run 800m for time finished in 11:03.

Went to the pool for a swim, was feeling a bit tired, but here are the results in 100yd increments 2:19, 2:17, 2:30, 2:30, 2:35. Going to look in to a refresher lesson as I am slower than the usual slow.

Saturday, February 26, 2011

Back to Posting

Sorry for not posting lately. Will not bore you with results of workouts past. Today was 30 Kettlebell swings (53lb), 30 box jumps (24 inch), 20 KB, 20 box jumps, 10 KB, 10 box jumps. Finished in 7:43.

Immediately went to swim. Here are the results 100yd increments in 2:13, 2:28, 2:12, 2:14, 2:07, 2:02. No idea here. Figured out IM swim is 4224 yards, already looking forward to the bike.

Tuesday, February 15, 2011

Feel like I got my butt kicked (literally)

Sunday morning's WOD was 5 sets of 5 reps of squats, did 185lbs.x2, 205x3. Immediately went and swam slowly. 400yds in 10:42, a little embarassed to write that time down, but it can't be all good.

Was really sore yesterday before going to the gym to do the WOD which was 5 pull ups, 20 bodyweight deadlifts, 10 pull ups, 15 bwt deads, 15 pull ups, 10 bwt deads, 20 pull ups, 5 bwt deads. Finished in 11:22. All day it feels like someone kicked me in the butt. Really sore all day.

Tonight did 5 sets of 5 reps of push presses, substituted dumbbells and did 50lbs, then 60lbs.x4 sets. Jumped on the treadmill for a 15 minute run time trial and completed 2.17 miles.

Saturday, February 12, 2011

Who thinks of these?

I am wondering who said hey, let's run on a treadmill at 12% grade at a speed 45 seconds slower than our fastest 5K (8.0mph for me) and see what happens.

Well let me tell you, nothing good. Yesterday's WOD was a double. First part was an AMRAP 20 minutes of 100ft. walking lunges (did 16 each leg in place), 10 pull ups, 10 push ups. Finished 10 full rounds. Immediately jumped on the treadmill for the tabata run with Nancy timing me. Pain is not the word, I had to skip one 20 second round because I thought I was going to vomit on the treadmill. Finished and was sweating profusely, really thought I would get sick. The only thing stopping me was I knew I'd have to clean it up. Had to lie down for a few minutes before I could move.

Today was much more sane. Swim 600yds time trial. Finished in 15:01, so slow I know. I have a 300yd swim tomorrow, may bump to the 600yd again to compare.

Thursday, February 10, 2011

Recent Results

Things got a bit mixed up lately so here are some random results.

400yd swim (100yd times as follows; 2:17,2:26:2:32,2:36)

50 front squats with 95lbs. with 3 pushups on the minute every minute until done. Finished in 3:42.

4 mile race in Central Park Overall time 28:46 (22 seconds faster than last year, although it was really crowded in the beginning and I felt like I couldn't get going). Mile times and HR were; Mile 1 7:35 avg. HR 152, Mile 2 6:57 avg. HR 164, mile 3 7:26 avg. HR 168, mile 4 6:50 avg, HR 170.

5 Sets of 3 reps max weight front squats, 135, 155, 175, 185x2.

10 mile bike time trial, 30:42

21 sit ups, row 500, 18 sit ups, row 500m, 15 sit ups, row 500m, 12 sit ups, row 500m, 9 sit ups, row 500m, 6 sit ups, row 500m, 3 sit ups. Finished in 16:53, rowing felt good, rug burn healed and I was able to do regular sit ups.

Bike 5 minutes, rest 2 minutes 3X for distance, total distance covered 4.17 miles (on the recumbent because the lone bike was in use).

Sorry for not posting.

Thursday, February 3, 2011

Doubly Hard

Tonight's WOD was a double (what else is new). First part was an AMRAP of Push Press 10 reps (used 40lb. dumbbells instead of a 75lb. barbell), 10 push ups and 10 leg lifts (rug burn still in play). Finished 8 full rounds plus the push presses and push ups on the 9th round.

Jumped on the bike for a 10K tabata. My legs were sore from the get go and actually felt swollen during the exercise (weird I know). Finished in 19:53.

Wednesday, February 2, 2011

Barbara, then a bike

Decided to do Barbara this morning so she wouldn't be hanging over my head all day. Barbara consists of 20 pull ups, 30 push ups, 40 sit ups, 50 squats, rest 3 minutes, 5 times for time. Last week it took 38:10 including the rest.

Today it took 37:27. Had to alter the sit ups as I've had an incredibly large rug burn from the sit ups a few days ago. Did leg lifts instead (don't worry, I think they were actually harder). Was surprised with the good time.

Tonight was supposed to be a 30K bike, but turned into a 30 minute bike as people were waiting to use it. Finished 9.87 miles.

Tuesday, February 1, 2011

Cleans Stink

Todays WOD was an AMRAP for 20 minutes of 5 deadlifts, 5 cleans, 5 push presses at 95lbs.

Cleans hurt a lot, I mean a lot. Finished 9 rounds plus deadlifts, and cleans on the 10th round. I think as they got harder, I began reverse curling it. Forearms were like bricks (that's how I know form suffered) when I was done.

Barbara and a 30K tomorrow. Don't know how I am going to do a pull up when I can't grip a pen.

Monday, January 31, 2011

Another Tough One

Or it could be another tough run.

WOD was run 400,800,1200,1600,1200,800,400 with resting as long as each one takes. Vowed to rest the appropriate amount of time between each.

Went 1:28, 3:02, 4:49, 6:30 (had a cramp the whole time), 4:50 (cramp gone), 3:04, 1:27.

Total run time 25:05. Have a 4 mile race in Central Park Sunday and will see how close I can come to that number (probably not that close).

Sunday, January 30, 2011

Tough Double

WOD part 1-100 sit ups, 500m row, 75 sit ups, 500m row, 50 sit ups, 500m, 25 sit ups, 500m row. Went as fast as possible, still painfully slow on the sit ups. Overall time was 21:20.

Hopped on the treadmill and was able to 400m walking lunges in 9:49. Got a few odd looks, but was happy to be done.

Saturday, January 29, 2011

Run in the Park

Yesterday was an unscheduled off day. Had to do some switching, to make up for last night's run tacked on 2.8 miles to today's workout.

Ran 12.14 miles in Central Park with my good friend Gerrit, who is really fast. Nancy came too and did 9.3 miles. We ended up averaging 8:02's, but that is only because I slowed him down. In case you were curious, Nancy averaged 8:58's.

Glad he was there, otherwise it would have been slower. Mental note, run with Gerrit more often and have him help push me.

Thursday, January 27, 2011

Still Feeling It

Tonight's workout killed me. It's almost 2 hours later and I can still feel it in my lungs, coughing, can't take a deep breath, etc..

First part was run 400m, 12 thrusters(used 50lb. dumbbells), run 400m, 9 thrusters, run 400m, 6 thrusters, run 400m, 3 thrusters. Treadmill set at 10.0mph, 50lb. dumbbells right next to the treadmill. Finished in 8:27 wheezing, spitting, felt really bad. Luckily for me the bike was still in use. I was able to recover for a whole 4 minutes and hopped on.

This part entailed bike 1 mile, rest 1 minute 8x for time. Felt my breathing the whole time and finished in 30:27 (inclusive of the 7 minutes of rest).

Wednesday, January 26, 2011

Yesterday and Today

So ready for some nice weather.

Yesterday morning was Barbara (20 pull ups, 30 push ups, 40 sit ups, 50 squats, rest 3 minutes 5x for time). Sit ups were the toughest. Overall finished in 38:10 with sets at 5:12,5:15,5:28,4:58 and 5:13.

Last night was a 20 minute time trial on the treadmill. Finished 2.9 miles for a 6:53 pace, was trying to get to 3 miles.

This morning was a 25K bike time trial. Bike at the gym was being used so I hopped on the recumbent (I have to figure a way to cover the bike, I will probably get a cover very soon). First 4 miles were done in 14 minutes, then the bike cleared up and I did the remaining 11.5 miles in 33:48.

Tonight was 5 sets of 3 reps of back squats. Due to a work dinner, I substitued the leg press machine. Not sure of the weight, but the entire rack is 20. Warmed up and went 11, 14, 16, 16, 17. I have been feeling really good (even though everything is sore).

Sunday, January 23, 2011

Must have been one tough WOD

So this morning Nancy and I were being super productive and were on our way to the gym to be there as they opened to do our workouts, because we knew there would be no time later in our day. Mine was 25 backsquats at 95lb., 20 pushups,15 backsquats, 20 pushups, 10 squats, 30 push ups, 5 squats. Then the swim which was swim 200yd and 20 squats 4x for time.

Our gym is on 32nd between 6th and 7th avenues. As we approached 32nd St. a police car was blocking it to traffic. We made the turn and saw yellow crime scene tape across the entire street completely blocking the entrance to the club. We should have known something was up when we saw the Medical Examiner van driving down the street. I walked to the tape and lo and behold there was a body lying in the street with a white sheet over it. Feeling badly, but still wanting to get the workout in, I asked a policeman if the gym would be opening soon. He said no way.

We came back and I did a modified workout with the same reps, but used 50lb. dumbbells instead of the 95lb. bar. Finished in 7:25, I'll try to make up the swim.

Saturday, January 22, 2011

4 workouts in less than 24 hours

More like 17-18 hours.

Last night started off with a circuit of 21KB swings(used a 50lb. dumbbell),500m row, 9 burpees,15 KB swings, 500m row, 15 burpees, 9KB swings, 500m row, 21 burpees. Rower counter kept sticking, so not sure exactly how far the rows were. Finished in 14:21.

Hopped on the treadmill for 5x800m with 3 minutes of rest in between. Times were 2:57, 3:00, 3:05, 3:10, and 3:07. Tough go of it. Had a stitch in my side for the 4th and 5th runs.

This morning's first workout was a total of 3 sets; 21 reps, 15 reps and 9 reps of wall balls(substituted 25lb. dumbbell thrusters), box jumps and burpees. Finished in 9:57.

Then dove in the pool for a 500yd time trial. Finished in 13:01. I am slow, I guess for Lake placid I have two hours and twenty minutes to finish the swim. I just hope I don't need every one of the 140 minutes allowed.

Thursday, January 20, 2011

10K x 2

More bike, felt strong. 10K bike (6.2 miles). Finished the first set in 17:43, rested 5 minutes and finished the 2nd 10K in 18:05.

Pleased with the dripping sweat result.

Wednesday, January 19, 2011

Nice Bike

Tonight's workouts were a bike and deadlifts.

Bike was 25K (15.5 miles) time trial. Negative split it by 1:07. Finished in 46:07. Felt really good throughout.

Then went to the other gym to do 7 sets of one rep max weight deadlifts. Didn't know how I'd do as the legs were feeling it. Went 205,255,275,295,305,295,275.

Just read the other Team Trimax blog entries from IMLP and am getting really psyched.

Tuesday, January 18, 2011

Another Tough One

Tonight's WOD was 5 Thrusters with 95lbs., 5 body weight deadlifts(used 185lbs.), 5 burpees, 5X for time.

Each one was pretty hard in itself, finished in 7:18. Happy it was over.

Trying to figure out a way to keep my bike in the trainer where my cats won't chew it up. Any suggestions would be welcomed.

Monday, January 17, 2011

Team Cindy

Hi Everyone,

This is my fundraising page website. Please donate whatever you can. It truly is a great cause. I really appreciate it and will do my best to make you all proud.

Thank you,


Triple Play

So in order to be back on schedule, 3 separate workouts had to occur today.

1) 50 burpees, 40 sit ups, 30 box jumps, 20 pushups, 10 pullups for time. Finished in 9:18. Last week did the reverse order of this workout in 8:05. Must have been the 4 one mile repeats yesterday. Waited 2 minutes before starting the next workout.

2) 7 sets of 7 reps of back squats. Went deeper than ever and managed 135lbs. for all 7 sets. These hurt a lot.

3)300yd swim, get ready for a good laugh, 8:07. I am actually amazed at how slow I can swim. Is it possible to go backwards while trying to go forwards?

At least I am back on track for tomorrow.

Sunday, January 16, 2011

Weekend Work

Friday was an unintended off day. I'll be caught up by tomorrow.

Saturday was Helen (run 400m, 21 KB swings with Nancy's 25lb.KB, 12 pullups 3x for time). Finished this in 8:33. Some guy asked Nancy at the gym if I was training for the Olympics. She said no, Ironman Lake Placid.

Waited all of 3 minutes and did a tabata workout. Pushups, squats, sit ups, pullups.
Sets were;
Overall not bad considering Helen was still fresh.

Today was run a mile, rest 8 minutes 4x.
Times for each mile were;

This workout hurt a lot. I needed every bit of the 8 minute break in between sets.

Thursday, January 13, 2011

Squats and a bike

Tonight's WOD was 300 squats for time plus bike 1K, rest 2 minutes 8X for time. Changed the plan to do an all out 5 mile sprint as to lessen the overall time.

Started with the squats, first 25 or so felt good, then my legs reminded me of the long bike last night. Was frighteningly slow at 10:07.

Waited a whole 3 minutes and hopped on the stationary bike and completed the 5 miles in 14:33.

Wednesday, January 12, 2011

How long will 112 miles be???

So tonight was a 40K bike (24.8 miles). Thought it would be no big deal. Got bored from 50-65 minutes and was just looking forward to an end. Finished in 1:27:28. Slow, I know. Outside would have been faster for sure.

Tuesday, January 11, 2011

Cindy and a 5K

Tonight's schedule called for Cindy (5 pull ups, 10 push ups, 15 squats AMRAP in 20 minutes). Felt good throughout even with not enough sleep, finished 22 full rounds and 2 pull ups on the 23rd round. Waited 6 minutes not the prescribed 3+ hours.

Hopped on the treadmill for the 5K, finished in 22:39. Pushed it throughout, pretty pleased considering I had just done 330 squats.


So I've realized why the blog is so useful to me besides being able to relive my workouts of the past. It is accountability. When I put it out there for people to see (more so that I will see it at a later date) I believe I will be more likely to push myself harder than I might otherwise. With Ironman Lake Placid on the schedule, every workout counts from here on in.

Yesterday's WOD was 10 pull ups, 20 pushups, 30 box jumps, 40 sit ups, 50 burpees for time. Nancy was doing the same workout. I finished in 8:05, thought Nancy would crush me, but she finished in 8:23. Lucky, she's beat me in other WOD's and will do so in the future as well.

Previous night was 100 Bodyweight Deadlifts for time with 3 burpees on the minute, every minute. Finished in 29:43. No fun.

I will strive from here on in to post regularly as well as push myself like I never have.

Saturday, January 1, 2011

New Year, New Goal

So with the New Year here I thought I'd announce my big goal for 2011. I have signed up for Ironman Lake Placid in July.

I was able to secure a spot through Team Cindy, I will be raising money to support Team Cindy and the Brain Aneurysm Foundation, fundraising website to follow ;-) Cindy and I went to graduate school together and she was a phenomenal athlete and an even better person. This is the same team that Ariel raced with last year too. I feel honored and lucky to have this opportunity. I will make sure I represent Team Cindy to the best of my abilities.

So there it is, Ironman this July.