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.