Thursday, September 24, 2009

Race Day Write up


So after about 10 weeks of training, the day finally came. Preparations are a bit more involved then just showing up and moving a pre-determined distance as fast as you can. Yup, this is one of those events that it matters just as much as how you got there as what bag of tricks you bring come 5am.

I brought a borrowed bike 2 sizes too small for me, sporting a brand new Under Armor race top (part of being good is looking good), more experience/better mental prep (of which focus was lost..i'll get to that), and a longer training cycle.

After missing my exit on the thruway getting there and taking a valuable 10 min detour, Michelle and I arrived around 5:30am. Which didnt leave much time to find a good spot in the transition area (closed at 6:15). The lucky part of it was that this year things were set up by your bib number (which I had already attained on packet day..big score).

Elite racers were first, followed by the full distance competitors (including Karen). Aaron and I were in the same wave but stood around freezing in our wetsuits and bare feet for a little over an hour.

The water was actual warmer then the air temp. so it was a relief to get in, however the cold had already done some damage. Literally squeezed the pee out of me, so I did what 90% of all Triathletes do, peed in the water. Now before you judge me, remember that this is a long timed race, so stopping along the way will be a huge waste, and now was the best time to get comfortable!

Having endured my longest tri training block yet, I felt pretty confident toeing up to the line and waiting for that air horn. I had gotten in countless hours with my open water swim, I had switched from Mt Bike to road bike and gotten used to that. However after the gun went off, the excitement may have drained me.

This is where I have to tell you a bit about the Finger Lakes Tri course...Swim is in the North end of Canandaigua Lake where you can touch the bottom .3 of the .5 mile swim. The bike course is always pretty windy and very hilly (you shift gears almost constantly), the run is along the water, around a pond and out on a pier, and its pretty flat but switches from fine gravel to road and back. The finish is blind, especially when there are a lot of spectators. This year brought in the cap number of competitors as well as spectators.

So, the horn went off and it was a wading start. I ran in the water for about 100m and then swam for about 250m, then walked a little, then swam around the buoy and nearly got myself drown. I had to throw a few bows and im pretty sure that I pushed someone under and he ended up choking. From the start I never saw Aaron again (this was his first Tri), and upon our start Karen was just coming out of the water from her x2 swim. I got out of the water top 5 in my wave with a huge improvement from 2007 (about 5 mins).

I was a bit more experienced this time and my transition went well except that my new top was so tight and I was wet, so it didnt go on easily. I think in the future id just wear it under my wet suit, and have a bib belt for my number.

The bike for me was absolute agony, it was still a chilly morning and I was cold for about 10 mins of it. Then my mind just wants to be done with it at about 10 miles. The big hill around that distance helped a lot. I just got into a tuck and peddled when I wanted to pass someone. Bike leg was another huge improvement(about 6 mins).

On T2 I get back to the transition area and cant find my spot, I must have wasted at least 2 mins looking for it. All the bikes were gone. I noticed that Michelle's bike was gone which means she survived the swim. When I found my area I wasted no time, and got out there on foot.

I knew I had to make up for those wasted moments so I just started passing people, later I find out that none were in my wave at all. I didnt have as great a bike as they did and with such a short run, its hard to improve your rank.

On the run I did pass by a former UBTF runner Jenny Donifrio who was kicking ass on the full distance and had another loop after I passed her. My second mile could have been a lot better (before I saw Jenny), but because of her I had a great finish mile in the low 7s.

Since I wasnt even tired or sore from my first Tri experiences, my goal was to leave it all on the course this time, and I did bike and swim hard (as you can see with my improvements) but my focus was not there and I dont believe I ever got into that zone of pushing myself past training phase (which was mainly solo) and into race mode.

I finished and then got some water, Aaron finished soon after. We then grabbed the camera from the car and tried to catch a glimpse of Karen on the road (I was half expecting to catch up to her on the bike, but their course ended up being a bit different). We got to see her on her first lap of the run (as Jenny was finishing) and then some how we missed Michelle finish, she must have snuck right past us. I left Aaron and ran over to the finish line to congratulate her but by the time I got over there she was MIA. I ended up finding her talking to some guys in the transition area. You should have seen the look on her face, full of confidence and accomplishment. Races like this are so great for your inner spirit, there really is no feeling like completing such a huge task. We walked around and did a cool down, put our bikes away at the car and gorged ourselves on the catered food that they had.

I checked out the results and really thought I had done better, I would have liked to have been 8mins faster though (which is a huge time but within reach). I would have liked not to have babysat a first timer that didnt want to do her training, or any research/practice on her own. It really did take away from my focus in the end. Dont get me wrong It was a great shared memory but im tough on myself and my goals and it could have been better if she took hers by the horns instead of me by the hand.

On the bright side, I was sore for about 3 days after. I really started to like road biking and entered into the 20 mile ride for MS. I was sponsored by New Leaf iced tea. I then gave the bike back when the weather started to change.

September races are so late in the season. I had a huge opportunity to see my inspiration Jesse Stensland race in CT 2 weeks after this race, but missed it. Maybe next time her and I will be in the same race.

I have already learned so much after 3 races and im going to continue that trend and definitely race again. Triathlons are pretty addicting, I warn you.


2009 Finger Lakes Half Triathlon Canandaigua, NY
0:14:57 0:46:37 0:22:05= 1:28:46
.5mile swim, 13 mile bike, 5k Run
90/471 men, 71 of 225 in my age group 25-29

Tuesday, September 15, 2009

12:12 2 mile run, and I really didnt push it at all. Im ready... stay tuned for race results


oh and whats with the lack of comments? Show some love and support.

Sunday, September 13, 2009

high fructose corn syrup

Biked from Fort Lee, NJ to Central park loop down the West Side Highway and back. Tested out the borrowed wheels on my newly purchased back wheel that was supposed to be to die for. Apparently its been on the shelf too long and has an expiration of 20 miles because its as crooked as the one it replaced (which was in a horrific crash from the bikes owner).

In all my neck is going to kill by the end of my bike session and my feet may go so numb from the stirrups that I might not be able to run, but that bike is dam fast when its dialed in. Effort is down at least 30% from that of my Mt bike and every little bit helps. Im anticipating about 38 mins on the bike, any longer and ill have too much time to make up on the run to meet my goals.

21 miles!

Wednesday, September 9, 2009

When your bed is callin your name write a note that youll meet it at the gym

3 Rounds
Box hop both x10
Line hops
Wall ball (choose 3)
Toe Taps

Hurdle mob

Push press 4x15 70
Shoulder row 3x10 15 bells

3 rounds
dips x15
roman chair x15
pull ups x10

Butterfly 3x10 50
push pull 4x10 45

Pitcher squats L/R 3x10 30

Tuesday, September 8, 2009

4 mile bike ride under 10 min
then a 5:28 mile

Sunday, September 6, 2009

Bike 3 miles to clarkstown S

transition to run
1mile run 5:59
1R
800m 2:53
Bike 3 miles home (legs locked up)

Saturday, September 5, 2009

Interval warmup:

Tuck jumps
speed skaters
Donkey kick
3 roundsx15

weight overhead lunges 40lb dumb bell (4x8)
dead lift 225 (4x5)
Mil Press both/alt/both 3x10 50bells
Lat 4x10 130
Row 4x10 130

stairmaster 20 floors

Thursday, September 3, 2009

Wetsuits!!!

Normally people have not tried on wetsuits but ill tell you the advantages right quick... first off, the obvious one. They are designed to keep you warmer like putting on a layer of seal blubber and if you compete in a triathlon that is USAT sanctioned where the weather is under 70*, you are allowed a wetsuit. They are pretty constricting but increases your buoyancy which keeps your heavy runner/biker legs from sinking and getting out of good streamline swim form. They are usually pretty slick and smooth too, so you end up gliding through the water instead of cutting then slowing then cutting again.

So today after work I went up to Harriman park for a swim in the open lake (depth to be determined) and did about 1000m or about 15 mins. The already tightness of my shoulders and constriction of the wetsuit kind of threw me off my game a little and ill have to practice in it again. One great thing about it that kind of sets you at ease is that you can not drown in a wetsuit, its like wearing a PFD. I usually sink like a stone when not treading, but now I would have to actually propel downward with a touch of force to keep me under... just think of scuba Steve with his weight belt keeping him under.

Oh lastly I managed to find a bike to borrow (my coworker). Its in rough shape but its a 2001 Giant, size small. I took it in to get tuned up, but there are obvious signs that this guy went down hard on it at some point.. shifting is good but the back wheel does not ride straight. I went out and got pedals for it as well. Just hope I dont have to get a new back tire (cost @ 130$).

Wednesday, September 2, 2009

No excuses play like a champion~ rule #5

I did have a lift or 2 and a run since my last post... the lifts were more maintain anyway so ill talk about the run which set me up for a great day when I took it to the streets today...

800m warm up on a cool evening at Clarkstown S. HS after getting kicked out at Ramapo College. This just fueled the flame, I was ready to run after a short Frolf session.

1mile 5:38 no kick
R2min
1mile 5:45

Im not sure where those came from but it must have been the smart socks I was wearing from EMS right? No it was just time to get things done on the track, im sure I can go faster. Wagner mile will be 9/11 im predicting what I predicted the first year 5:25, and thats what ill get.


Today I practiced the Bike Run transition.. I biked up 2 hills past Nyack HS and up 9w to Rockland Lake which was about 10 miles and then jumped off the bike and started truckin. I ran a 18:50 3mile!!! Not only was that the first time ive run more then 2.5 miles this year, its also my fastest time ever. Blows out my 5k time from my last race by almost 2 min. I must be doing something right in my training. And thats why I have never been a fan of over training... all those miles are not needed. You need to get your head into running the times you want, and then it will just force the body to preform till it keels. 80% mental, remember that. I really didnt push it that much so I still have more time to shave off that and also I did squats yesterday so I was a bit sore all around.

Swim tomorrow, then more biking, im going to bike until im cruising in 15th gear instead of 12. Ive come a long way since May though when my legs were starting to burn just at the end of the street.

If I lived on the Ocean this is how I would do it... I would run out parallel to the beach until I couldnt run anymore, or pick a pier and run to it for time. Id do this and increase or stretch things out until I got to my goal.

Tuesday, August 25, 2009

"I cant Im in training!!!"

Im glad im training for something that doesnt require training all year for it (like Pole Vault). Anyway did about an 800m swim today after a short hike at Harriman State Park. Im not sure how clean that water is but open water is open water right?

Cant wait until the time trial this weekend.. stay tuned

Sunday, August 23, 2009

Sometimes you have kick up a little dust

Bike 10 mins 4 miles
Bench 4x8 130, 135, 145, 155
Lunge jumps 4x10 60lbs
Mt Climbers/Burpees/Pullups 3roundsx10
Mil press 4x10 both/alt/both/alt
Cleans 4x5 135, 135, 145, 155
Shoulder row 2x15 15 bells
Back Hyper 3x10 35, 8med ball, 25 twist
Around the world core workout (Plank leg lifts)


2 hours later I was on the bike for an intense bike ride up 2 massive hills, around Rockland Lake and then back up one of the hills headed for home. 11 miles in all but the return trip I burned one out and got into race mode. Nothing at this point, nothing can stop these legs I have. Just give me a road bike or any bike for that matter and ill be leaving people in my wake come race day.

Viva la Fingerlakes!!!!

Thursday, August 20, 2009

Dan Simpsons Center for kids who dont play well outside and want to do other cool things too

On nice days like this (ok it was a bit humid but 91 and semi sunny side up) you find yourself leaving work a little early, to sneak off and do a workout on the track right? Come on, I cant be the only one. If you dont have the ability to modivate yourself, how are you going to be able to run the best race of your life on race day? No one is going to run it for you and the training can only prepare you so far. If you havent been reading the other posts, ill say it again... this stuff is almost 80% mental. The human body can do some amazing things, even with out training.

At work today one of the drillers threw something in the truck while my head was down writing something in my field notebook, and the noise made me jump and almost start running. Ha like some dam horse or something. It was interesting. Just as a note though (something that you wouldnt know unless you were there for it), the starting for a triathlon is done by air horn, one quick burst. If you hear more then that, or a longer one, look up!! They may be trying to restart you.


Great run/stadium climb:

Warm up:
A-step
calf hops
high knees
fast leg
lunge walks
Backward A-step
Backward kareoka

Hurdles:
A
B
Skipover

Walk overs
Backward walk overs
lateral skipovers

Stadium stairs
40x10-400 x2= 800 then straight off the bleachers and on to the track for a stride out 300m 6min, R1min, 5:39

Then R1min and did a 1200 in 5:18

My left hamstring is in a knot right now, so I kind of took it easy running a 7:40 mile pace and I stretched like crazy. Hoping my travel day tomorrow (aka day of rest) will put me in good shape for a tough hike/swim workout on Sat.

Still looking for a road bike. Getting new running shoes this weekend.

Wednesday, August 19, 2009

Chicken wingggggs

"I could get a good look at my butcher by sticking my head up his T-bone, but id rather take his word for it" something I said on our Boston road trip.

Im not going to lie, this final cycle is going to be one huge ball of soreness and thats the way I like it. This was a quick lift due to time limitations so I tried to pack a punch but it was kind of weak..

Stationary bike 3 miles
Mt climber machine 2 mins
Stair master 21 floors
Bench 4x8 135, 155, 155, 155
Overhead row: both 140, L/R 110 x20 to 25
Bi 3x10 40, 40, 35
Dips 2x15
Pull ups 2x8-10
Mile run 7:55

Tuesday, August 18, 2009

We live and die by the clock

I finally found a great track to train at here in Syracuse (actually North Syracuse in Cicero). Im more then pleased with the start of my final cycle. Not only were my hamstrings screaming, but they quickly loosened up for this run. Have I mentioned how cute blonds can be very good motivation for training?

Warm up
800
A skip
Calf hop
B skip
High knees
lunge walks
fast leg
fence leg swings (lateral, medial)

Stretch
Stride out
60mx2

Hurdles
L/R skip over x 2 (4 hurdles but should have done 6)
skip over
Lateral skip over
walk overs

2 mile run time trial 13:40 ( 1:31, 3:06, 4:50, 6:32, .., 10:10)
400m repeats R1:1 1:31, 1:21

I just could not believe how efforless all of that was. Next time I will push it more when I dont have flat shoes and a wet surface.

Monday, August 17, 2009

The final count down....

Sorry I found this 80's only station on my 4 hour drive from NYC to Syracuse and it got a little intense. So Monday the 16th of August, thus is the beginning of the end. Im starting my final cycle of my training before the race day. This should last about 3 weeks and then ill shut it down a lot but not completely, so that I have some fresh legs, arms, lungs, ... ok Tri uses everything you have!!

Ok so if you have not puked yet reading these posts, keep reading!! If you have, well then you may want to stop here and get off at this station. Things are about to be jacked up a notch and im not sure how my body is going to react, but if you want different results sometimes you have to try new things.

Stationary Bike 2.3 miles in 9 min at level 13 (94-108 rpm)

group done by 4:

Box jumps 60lbs
line hops Lateral/Medial x 15 to 20
Ball throw L/R 10lbs or shoulder row 15lbs
Lunge walks 70lbs by 7 steps
ball pushups by 10


then pull ups 3x8
and a mile run

NO rest between anything unless I was drinking water.

Wednesday, August 12, 2009

Dont write checks your butt cant cash

Alright so you may be reading these and be thinking, is there a method to this madness? You certainly wont find a trainer that would have you do any of these workouts... ANY of THEM!! Let me explain myself, first of its knowing your body and your limitations and pushing those boundaries little by little. I have put in the time and have pushed that rock up and over that mountain several times. A rolling stone gathers no moss right? Basically Im used to working out hard, I was a division 1 athlete and used to lift 8 times a week and have 7 hour practices a day, and thats with a Saturday meet and Sunday off. Ive found though that if I do things this way, that I dont have to work so hard, or put in so much time (which will end up taking over your life). Working smarter not harder is my new motto. So you read this and say, wait this is you going easy? Well yes and no. Normal guys at the gym (like the ones mentioned in the previous post... the muscle bound morons) will lift back, then legs... each day limiting themselves to a muscle group and busting the snot out of it. For me, I am not a pair of arms or just legs. I have a body and a mind, and they dont like to be left out of any workout!! Dynamic workouts pull all the muscle groups together for your comon goal, which is what I feel is needed when you are competing in events like Triathlon or Pole Vault. It might take a while, but eventually you will figure out what works.

The works:

2 mile stationary bike warm up (5 min)
Squats 6,7,8; 185, 210, 210 ... 6,6; 225, 225 (should add squat jumps to my previous day workout)
Over head back with 45 plate 3x10
Bi 3x7 45,40,35 bells
Dips 2x12
Punching bag L/R 3x2min
Stair Master 21 floors
Leg Ext 3x 10 110
Back hyper 2x15 with 10lb ball
Obliques 2x10 45 plate
Back hyper w/ twist 2x10

Swim

Tuesday, August 11, 2009

2bc

I am so sick of seeing these people lift with bad form and not using full range of motion. This is how these muscle bound idiots get injuries and it really limits your potential. A word of advice... educate yourself on how to do these exercises correctly, lower the weight if you have to. Incorporate core and balance exercises.

Bike 10 mins for 2.4 miles
Incline Bench 4x10 110,115, 125, 125 closing my grip one finger each rep
Single Leg Curl 2x8 90, 100
Lunge walks 3x7 35,35, 45 bells ( I wish this place had more room)
Overhead rows 2x20 both 120, 2xalt 120, 135
Pull ups 1x5
Crunches 2x25
Plank alt foot raises hands on ball 2x10
Crunch w/ twist 2x15

Track
1 mile 5:50
R2:00
4x800m 3:32, 3:10, 3:11, 3:09 with 1min rest

Im still having a shoe malfunction where my laces are digging into the top of my foot so I think its going to have to be time for a shoe purchase and hopefully I can break them in quickly. I can not afford lost time on my last leg of the tri due to having to adjust my laces.

Thursday, August 6, 2009

Dam you scooba Steve

Holiday Inn pool, least this one is bigger then the last hotel pool I was training in where I had to just stand there and wave my arms for 30mins.

10 laps which im considering 1000ft which equals...304m or .2mile which took me about 15 mins

there is 5280ft in a mile... sprint triathlon is half that at 2140ft

Never say math is useless, its used so much in just about everything we do. My goal is to inspire someone struggling with math to make it more fun by putting them on the track or in the pool swimming laps! And dont even get me started on science and my no child left inside policy.

My last thought: The swim is so much easier when you arnt tense, when I dont panic and search for my next breath. Im going to work on a breathing rythem and a comfortable but pushed pace. Its simple though, if you cant breath, you will tire quickly. I think this is why I did most of my first tri with a back stroke... I could breath and utilize my masive back muscles (thanks to polevaulting).

Love your swim cap hair... Hope you win!!

Wednesday, August 5, 2009

Possible Injury developing

Bike: 5 miles in 14:30 stationary bike
Treadmill 800m then stopped
Mil press 2x12 L/R 2x8 45bells
Bi 3x12 45, 45, 35
Punching bag 5 mins each arm
Leg curl L/R 2x15 100
Crunches 2x25
Ball leg twist tuck 2x10
Ball pushups 1x14
Ball arm roll out 2x20
hanging leg raises 1x20

So im thinking due to having to wear my steel toe boots all day and standing on my feet all day, my feet are starting to take a toll. The bone on the top of my foot feels like its getting pinched even when my shoes arnt all that tight (I do tend to have tight laces). Hopefully a footwear change will be my solution (ill start working out in my hiking shoes for the rest of this week)


"Vision without execution is hallucination." - Thomas Edison

Tuesday, August 4, 2009

Im not sure where this energy came from

I think ive become a believer in varying my running terrain. There doesnt seem to be a decent all weather track in all of Syracuse!! Today I was at some North HS district track which was all asphalt, and let me tell you I posted some of my fastest times to date (2009). Id like to get at least 2 more trail running days in (careful of the cankles), and a 3 mile time trial. So far my tender feet have not allowed me to run more then 2 miles at a time.

1 mile: 5:50
R2:00
400: 1:29
R 1:1 ratio (all the remaining)
400: 1:24, 1:22, 1:14, 1:13

This means that I kept running faster on less rest!!
My legs were sore a bit from the squats and lunges but as you can see, not drained of power. My strides were even and high and I really wasnt out of breath (especially after the mile run). My calfs are expected to be burned out tomorrow but will not be needed for the biking hell I have in store for these legs of mine. Swim to follow.

Monday, August 3, 2009

"He is F-ing crazy!!"


Mil. Press front :4x10 125
Lunge walks 4x8 35 bells
Overhead row both/L/R 3x20, 2x10
Half ball balancing (rest)
Tri ext 3x10 75
cable hammer hip 2x10 70
Alt Front/Back Squats 4x10 140
Single Leg Ext 3x10, 100 both last till fail
Butterfly 2x10 90

Saturday, August 1, 2009

Two little mice fall into a bucket of cream

The first mouse quickly gave up and drowned, but the second mouse, he struggled so hard that he eventually churned that cream into butter and he walked out.

To me character is defined by the things you do when no one is looking. Inner motivation can not be taught. We train a little harder and harder each day so that come race day it all seems easy, it all seems normal. You've heard that preparation is perspiration right? I just like to be creative with it to keep my mind focused on something that isnt self destructive.

Bike day:
I think I may have reached my breaking point speed wise with my Mt bike. I paced an 11min 3 mile (on the flat) which is good enough for a 45 min 13miler

Biked about 15 today with a stop at Nyack HS to do a 3:00 min 800m and then 3 caber flips
1:11, 1:06, :55 ( liked that last one) for 50m. I think im going to jump that up to 100m next time im up there, and I have yet to set something up with my milk crate and bricks which are hidden in the woods up there.

Oh and rare if ever occurrence: On my ride from the Nyack track to Rockland Lake Park I was hoofing it up this hill and a deer jumped out of the woods and ran into my arm. I kid you not!!! I must be the only one ever to run into a deer (or in this case a deer ran into me) while riding a bicycle. Please comment on this one, because I may still be in shock.

Boo ya Grandma

Thursday, July 30, 2009

Pirated Run


1. To attack and rob

I'm afraid in Syracuse that currency is the currency of the realm, and I was foced to take the situation at hand with a sense of humor and focused character. Whenever venturing off to train at an unfamiliar location such as a high school track you never know what you may and what condition you may find it in. Liverpool's track was guarded by a 10' chain linked fence, which sort of added to my excitement. To my dismay the sub-par facilities were in essense not worth the climb, or squeeze as the case was. If I showed you this hole in the fence you would have never believed me that I fit through it. It couldnt have been more then 10" wide!! What was wrong with the track? It was all weather for only about 300m thats what, and the rest of it was asphalt.

Such things have been encountered in the past: review my live journal entry for 2004 at Wheatfiled HS in Niagara where I had to scale an 8' fence after biking 5 miles up there. Also this year both Clarkstown south and Nyack HS were visited while under construction. Ive been lucky so far that there has been an alternative near by but im sure you could understand that a workout run on crushed dreams and deminishing modivation is not the way to make it to the top of the list, nor reach your potential.

Well you may or may not relate to this, but we have all been disappointed and we just have to make the best with what we have at hand. Heres my workout, thanks for listening....

1.5 miles 9:45
R1:00
400m 83
R1:00
500m 1:45

on pace for a 13:30 2 mile but didnt want to push things just yet since I was extremely sore and tight. 13 flat is the goal so that I have plenty of time for that last mile, and to breatk 20 mins for the first time ever. Currently my best 5k is 20:20.

As they say in the old country CATORSE!

Wednesday, July 29, 2009

Training is 90% mental

Ok, I need to sleep more then 5 hours a night if im going to be working 13 hours a day and training 3.



Bike: 5miles in 14:17 roughly 3.5 min mile pace which would be good for about 40 min during the tri. Id like to get that down to 35 within the next few weeks

Run: 1.5 miles 10 mins (shins were burning so much I couldnt dorcy flex)

Swim: 800m minimal leg movement even though I sink like a stone when I do that. haha
Hotel pools can be fun

Tuesday, July 28, 2009

Do cell phones belong at the weight room???

NO!!!!!

This one guy was texting and on the phone for 10 mins which would have been ok if he wasnt sitting on the overhead row machine I needed to use today. So annoying! If you arnt there to workout, then stay out of the way, please! Ok vent over

Great workout but I can push harder tomorrow:


Bench 10,8,5,5 x 145
Lunge walk 6x8 35 bells
Pull ups 2x12
Thrusters 3x15 70
Punching bag 5 mins
Overhead Row 4x20 90,110,90,90L/R
Lawn Mowers 2x10 60
Leg ext 3x8 75
Back hyper 2x20
Back hyper twist 2x20
Obliques 2x15 35
pushups 2x40

Chow DOWN!!

I drank massive amounts of water today roughly a gallon and half, and im pretty sure it was all over my shirt after this workout. Hotel pool tomorrow and stationary bike

Thursday, July 23, 2009

As sure as a leaf falls after summer, I will too after my final kick of the 5k

"Are we human, or are we dancer?
My sign is vital, my hands are cold
And I'm on my knees, looking for an answer
Are we human, or are we dancer?" The Killers, Day & Age.



Sometimes I like to feel that im inhuman, immortal, and unstoppable and
yesterday I ate a 40 min. ocean swim for breakfast!!!
Robert Moses Park, LI
@1000m swim

Ill tell you something though, the waves crashing into your open mouth
and the current preventing you from making any headway at all can really
play into the
mental game of it all and thats when you start to panic.
I remember on both my other tri's I had moments of panic. Whether it be from getting kicked, over tired,
lost off course, things will be better this time.
Im a strong believer that
you can train yourself to do just about anything.
Look how unnatural pv is and
how after a lot of training you can do it almost effortlessly.

After only a few workouts and a drastic change in diet (2weeks)
im starting to notice
some changes, getting lean. Now on to a bike

Splash, Bike, Run, Puke!!



Monday, July 20, 2009

Pamona

First off, I have a huge surprise in store and only my twin knows it (shh)

Im not sure what im doing wrong but for some reason I have a newly attained immunity to soreness...or the Ness as I call it. Good friend to have but bad date(ha you dont know what that means... ref denis lerry). Work often gets in the way of training, same goes for school/classes but if you are smart about it you can get the job done. My last thought before I post the mayhem is just that working out can give you such a high!!!

Bench 4x8 125 bell
Hammy curl L/R 3x8 90
Dip 4x10 BW
Overhead Row 4x20 140
Lunge walk 4x10 70 bell
Ball crunch 2x25
Ball Hyper 2x15
Ball OBE 2x20
1 Mile run 5:45 (first time ive broke 6 in 4 months).
R 1min
200m :31
R 1min
100m 14.2
Last time I will run for a while bc my feet are taking a toll. I was a tiny bit sore today on my ribs (side) but that went away after noon. 2BC

Sunday, July 19, 2009

Fortitude


Sunday funday: suns out guns out... Done and DONE!!!

I was almost too excited for this workout to even have breakfest. Try not to throw up trying this, or even reading about this workout, it was intense. Especially on a 88* afternoon with relentless sun.


7x800 xfit WOD Chad Grinder (what a redheaded demon)
x25
Partner twist med ball pass
Thrusters
Prisoner squats
Push up
Box hop
Crunches
Hand walks

not as req

26:35

Biking hard tomorrow due to blisters
Catch ya on the flip side.

Saturday, July 18, 2009

Pupils Dilated

This will be my third Triathlon competition, and I call it that because of the vast athletic skill needed in order just to cross that line and have your chip cut off of you. This time around I have to ask myself what will I do differently? The first post talked about equipment, which yes can have huge advantages but like Micheal Phelps said.. "the suit didnt get up at 4am every day and do a workout."

Having roughly a 60 day training time which is 2 cycles I have to focus not just daily but almost by the hour making my workouts productive. RWBIAD Rome Wasn't Built in A Day, are triathletes? Im not training to just cross the line anymore, I now have a base level to strive to surpass. And I will.

13 mile=52
Lake Rd to Nyack HS to Rt9 to Rockland Lake State Park Loop then home via Lake Rd. VC village. (Nyack track out of commission)
Caber toss/flip 4x50m (1:06, :59, 1:09, 1:12) *This was an idea I had as an alt to water training, It wont be enough though.
Pull ups 3x8
Hanging row 3x12
Kip ups 2x4
Abs

Thursday, July 16, 2009

Heres to new challenges, new friends and raising the bar


Simply said, goals motivate! If you think you can do something, and stick to that mentality, you will not falter.

Today I signed up for the 7th Annual Finger Lakes Triathlon in Canandaigua, NY on 9/20/09. The posts to follow will include my training, my research and progression leading to race day.

First on the agenda is to acquire a road bike (light and fast), and to locate an aquatic venue for swim training.
Comments and suggestions welcome
Enjoy!!

"the definition of insanity is to do the same thing over and over and expect different results." Albert Einstein