Today I did a morning bike workout. My objective today was intervals with some steady pacing mixed in. I started off with about 30 minutes of steady riding before doing the intervals. My intervals were straight off the crossfit endurance website. I did 5 minutes on, 2+30 minutes off, 6 minutes on, 3 minutes off, 7 minutes on, finished. During the off minutes I rode at a steady pace. I finished off the ride at a steady pace for a total of 1:08:00. My distance was 22.8 miles for an average pace of 20.3 mph.
After lunch I did a "short" swim. That's if you consider 2700 meters short. I did basic speed work in the pool. Remember I'm trying to get faster in the water. Here is what I did. Warm-up 200m free, 100m drill, 400m pull then, 4 x (4x100m free with 2 min Swim Interval), 300m pull, cooldown 100m free, done. My average time on the 100m swims was 1+39 minutes. That is hard swimming for me but I'm working on it. (Note: When you do swim intervals you incorporate your swim and rest into one time. In this example I had 2 minutes to swim 100m and rest).
Have a good day!
Wednesday, June 30, 2010
Tuesday, June 29, 2010
Brick Day
Today I did my weekly brick workout. I got on the bike this morning and was determined to pick up the bike pace. I did just that today! I rode for 51:40 for 17.89 miles which gave me an average pace of 20.8 mph. That is the pace I want to ride at the Ironman. I then did a quick change of shoes and started my run. It's very hot here but I managed to have a fairly good run. I covered 4.25 miles in 30:01 minutes for a pace of 7:04 per mile.
I'm feeling very good about my program. I'm still tweaking my nutrition but will have it dialed in before I start the race. My swimming, biking and running have all improved. Now I just need to continue increasing my fitness level until I start my taper for the race.
Have a good day!
I'm feeling very good about my program. I'm still tweaking my nutrition but will have it dialed in before I start the race. My swimming, biking and running have all improved. Now I just need to continue increasing my fitness level until I start my taper for the race.
Have a good day!
Monday, June 28, 2010
Run/Swim
Hello friends,
Today starts week 22 of my training program. I started off the week with a nice fast 5K time trial. I did a 1.9 mile warm up at 8:00 minute pace and then started the TT. 20 minutes and 26 seconds later I was finished, thankfully, with a 5K pace of 6:35 per mile. I then ran 1.5 miles back to work for a total of 6.5 miles. In the heat here that run was pretty good. Especially with no water!!
After lunch and a few meetings I was able to slip away to the Fleet Rec center 50m pool. Here is what I did: warm-up 9x50m free then; 500m (20s RI), 400m (20s RI), 300m (20s RI), 200m (20s RI), 2x300m (30s RI); cooldown 9x50m free. Total distance 2900m with a main set time of 35:20, which comes out to 1:46 per 100 meters. I'd like to get that 100m time down to around 1:35 per 100m. I have to two months to get it done.
Have a good day!
Today starts week 22 of my training program. I started off the week with a nice fast 5K time trial. I did a 1.9 mile warm up at 8:00 minute pace and then started the TT. 20 minutes and 26 seconds later I was finished, thankfully, with a 5K pace of 6:35 per mile. I then ran 1.5 miles back to work for a total of 6.5 miles. In the heat here that run was pretty good. Especially with no water!!
After lunch and a few meetings I was able to slip away to the Fleet Rec center 50m pool. Here is what I did: warm-up 9x50m free then; 500m (20s RI), 400m (20s RI), 300m (20s RI), 200m (20s RI), 2x300m (30s RI); cooldown 9x50m free. Total distance 2900m with a main set time of 35:20, which comes out to 1:46 per 100 meters. I'd like to get that 100m time down to around 1:35 per 100m. I have to two months to get it done.
Have a good day!
Saturday, June 26, 2010
Easy Bike/Long Run
Today I did an easy bike followed by a long run. I got out on the road about 0700 and rode around on Bay Island. Bay Island is nice for a few reasons: 1) it's close to my house, 2) it has a very smooth paved road and, 3) it doesn't really have that much traffic. So I rode back and forth on Bay Island until I had 1 hour and 15 minutes of good spinning time. The goal of these "easy" bikes is to spin at 100 RPM or greater. I rode 19 miles during my "easy" bike.
I then switched into my running gear and head out into Sea Shore State Park. I'm not sure what the deal was today but that trail was very crowded. I couldn't help but wonder where all those people are in January when I'm out there running in the cold and rain. Poor me!! Anyway, I ran 1 hour and 45 minutes on the trail and covered 13.25 miles for a pace of 7:55 per mile. That is the exact pace I'm going to try and run at the Ironman.
Tomorrow is a rest day so I'll see you guys on Monday when I post again.
Have a great weekend!
I then switched into my running gear and head out into Sea Shore State Park. I'm not sure what the deal was today but that trail was very crowded. I couldn't help but wonder where all those people are in January when I'm out there running in the cold and rain. Poor me!! Anyway, I ran 1 hour and 45 minutes on the trail and covered 13.25 miles for a pace of 7:55 per mile. That is the exact pace I'm going to try and run at the Ironman.
Tomorrow is a rest day so I'll see you guys on Monday when I post again.
Have a great weekend!
Friday, June 25, 2010
Oops
Ok so I missed a few days. I was trying to do a video blog but I've been having technical difficulties. I'll keep working on it.
What did you miss? Well, Wednesday I did a 1 hour bike with some speed work. I then did a pool swim at the Fleet Rec 50m pool. I have it all videoed but can't seem to get it to upload.
Thursday I did an open water swim that wasn't that great. But it was better than working!
Today I did a loooooong bike followed by a short run. I left Fat Frogs at 0600 for a 4 hour and 30 minute ride. Around 0720 I came back past Fat Frogs to pick up with the morning "family ride." I don't know anyone in my family that can ride that fast. The Fat Frogs part of my ride lasted about 40 minutes and I then turned around and headed back out for more solo bike fun. I eventually made it back to the Pungo Ferry Bridge for some hill work (its the only hill in Virginia Beach). I was able to cross it 6 times before starting back home. When I left the bridge I had been riding for 3:30:00. I arrived back at my car after riding 4 hours and 27 minutes and covering 85 miles. I then did a quick change into my running shoes, grabbed some water and headed back out for a 45 minute run. I'm glad it wasn't as hot today as it was yesterday. My run felt good and since I didn't have my GPS watch I had to use google earth to measure my route. I ended up doing 6 miles during the 45 minutes which is a 7:32 per mile pace. I'm VERY happy with that!!
Have a great weekend!
What did you miss? Well, Wednesday I did a 1 hour bike with some speed work. I then did a pool swim at the Fleet Rec 50m pool. I have it all videoed but can't seem to get it to upload.
Thursday I did an open water swim that wasn't that great. But it was better than working!
Today I did a loooooong bike followed by a short run. I left Fat Frogs at 0600 for a 4 hour and 30 minute ride. Around 0720 I came back past Fat Frogs to pick up with the morning "family ride." I don't know anyone in my family that can ride that fast. The Fat Frogs part of my ride lasted about 40 minutes and I then turned around and headed back out for more solo bike fun. I eventually made it back to the Pungo Ferry Bridge for some hill work (its the only hill in Virginia Beach). I was able to cross it 6 times before starting back home. When I left the bridge I had been riding for 3:30:00. I arrived back at my car after riding 4 hours and 27 minutes and covering 85 miles. I then did a quick change into my running shoes, grabbed some water and headed back out for a 45 minute run. I'm glad it wasn't as hot today as it was yesterday. My run felt good and since I didn't have my GPS watch I had to use google earth to measure my route. I ended up doing 6 miles during the 45 minutes which is a 7:32 per mile pace. I'm VERY happy with that!!
Have a great weekend!
Tuesday, June 22, 2010
Travel Day
The day started early at 0550. Mike G. and I went for an early crossfit workout at Crossfit Ft. Walton Beach. The workout looked pretty easy until I actually did it. The workout was 3 rounds for time of: 10 power cleans, 10 burpees. I did the power cleans at 135lbs. I'm thinking that I might have been able to do more but I don't want to over do it. My time was 5:25 and I think I laid on the floor at least that long recovering. It was an ass-kicker!!
On the way back to the hotel, I had Mike drop me off a few miles away. I then ran a bit to warm up before starting a crossfit endurance workout. Here is what I did on the way back to the hotel. 1 min on/1 min off, 1 min on/50 sec off, 1 min on/ 40 sec off, 1 min on/30 sec off, 1 min on/20 sec off, 1 min on/10 sec off, 1 min on/20 sec off....back to 1 min on/50 sec on, 1 min on/finish. This was just icing on the cake for my ass-kicking morning. Here is the total distance I covered: 1.91 miles @ 5:46 per mile.
Nutrition:
Breakfast - 3 eggs scrambled, 2 sausage patties, 4 oz honeydew, 4 oz cantaloupe, 6 oz orange juice, caramel macchiato - 831 calories
Snack - Chocolate/caramel square - 220 calories
Lunch - Chicken Caesar wrap, jalapeno chips, diet coke - 802 calories
Snack - Caramel macchiato - 313 calories
Dinner - Grilled chicken salad w/honey mustard, spinach, 2 x beers, chocolate/caramel square - 883 calories
Total calories - 3049
Calories burned working out - 733
Here is an update on my program since December:
Total time training - 83 hours, 7 minutes, 4 seconds
Total distance training - 933 miles
Have a good day friends!!
On the way back to the hotel, I had Mike drop me off a few miles away. I then ran a bit to warm up before starting a crossfit endurance workout. Here is what I did on the way back to the hotel. 1 min on/1 min off, 1 min on/50 sec off, 1 min on/ 40 sec off, 1 min on/30 sec off, 1 min on/20 sec off, 1 min on/10 sec off, 1 min on/20 sec off....back to 1 min on/50 sec on, 1 min on/finish. This was just icing on the cake for my ass-kicking morning. Here is the total distance I covered: 1.91 miles @ 5:46 per mile.
Nutrition:
Breakfast - 3 eggs scrambled, 2 sausage patties, 4 oz honeydew, 4 oz cantaloupe, 6 oz orange juice, caramel macchiato - 831 calories
Snack - Chocolate/caramel square - 220 calories
Lunch - Chicken Caesar wrap, jalapeno chips, diet coke - 802 calories
Snack - Caramel macchiato - 313 calories
Dinner - Grilled chicken salad w/honey mustard, spinach, 2 x beers, chocolate/caramel square - 883 calories
Total calories - 3049
Calories burned working out - 733
Here is an update on my program since December:
Total time training - 83 hours, 7 minutes, 4 seconds
Total distance training - 933 miles
Have a good day friends!!
Monday, June 21, 2010
Brick Day
Well I normally do my race pace brick training on Tuesday. However, I'm leaving FL tomorrow and had to pack up my bike for shipping today. So I did the brick today plus I did a lunch time swim. This morning was beautiful for a ride and run. I started off with a 45 minute bike and although I wasn't at what I perceive to be race pace I still felt good on the bike. I was able to cover 13.97 miles during the 45 minutes. I then "transitioned" to my run. Have I mentioned how much I love to run? I was off and running after the bike for 30 minutes. I don't know why but this morning I felt great running. I covered 4.6 miles during the 30 minutes which is a 6:30 per mile pace. I could have kept cruising at that speed for another few miles. Which makes me think I should have been going harder.
Around lunch I was back at the YMCA for some swimming. I did an anaerobic swim workout from my swim workouts for triathletes book. Here is what I did: warm up - 300m free, 8x50m free (15s RI), 100m kick then 500m easy (20s RI), 3x75m fast (30s RI), 75m easy (20s RI), 2x75m fast (30s RI), 75m easy (20s RI), 75m fast (30s RI), 75m easy (20s RI), cooldown 200m free. That's not as far I as normally swim but it was a good workout just the same. RI stands for Rest Interval.
Nutrition: I have been wanting to talk about and record what I eat for awhile. This week I'm going to track my food intake. I don't always eat perfect but I try. So here goes.
Breakfast - 3 eggs scrambled, 2 pieces bacon, 2 sausage patties, 5 oz orange juice, 5 oz cantaloupe, 5 oz honey dew melon, Starbucks grande caramel macchiato. Total calories - 1093
Lunch - Tropical smoothie king caesar wrap, Jalapeno potato chips. Total calories - 794
Snack - Starbucks grande caramel macchiato, 2 cups of popcorn. Total calories - 312
Dinner - Side ceasar salad, 9 oz atlantic salmon (grilled), broccoli, 2 x beers. Total calories - 1170
Total calories for the day - 3369
Total calories burned working out - 1337
My goal is about 2400 calories per day. The workout calories burned do not include walking, sitting, reading, standing, climbing on helicopters or anything else I did today. So you can see I'm a little short of my goal.
Here is a breakdown of fat, carbs and protein for the day.
Fat - 179 grams
Carbs - 236 grams
Protein - 164 grams
Have a great day friends!!
Around lunch I was back at the YMCA for some swimming. I did an anaerobic swim workout from my swim workouts for triathletes book. Here is what I did: warm up - 300m free, 8x50m free (15s RI), 100m kick then 500m easy (20s RI), 3x75m fast (30s RI), 75m easy (20s RI), 2x75m fast (30s RI), 75m easy (20s RI), 75m fast (30s RI), 75m easy (20s RI), cooldown 200m free. That's not as far I as normally swim but it was a good workout just the same. RI stands for Rest Interval.
Nutrition: I have been wanting to talk about and record what I eat for awhile. This week I'm going to track my food intake. I don't always eat perfect but I try. So here goes.
Breakfast - 3 eggs scrambled, 2 pieces bacon, 2 sausage patties, 5 oz orange juice, 5 oz cantaloupe, 5 oz honey dew melon, Starbucks grande caramel macchiato. Total calories - 1093
Lunch - Tropical smoothie king caesar wrap, Jalapeno potato chips. Total calories - 794
Snack - Starbucks grande caramel macchiato, 2 cups of popcorn. Total calories - 312
Dinner - Side ceasar salad, 9 oz atlantic salmon (grilled), broccoli, 2 x beers. Total calories - 1170
Total calories for the day - 3369
Total calories burned working out - 1337
My goal is about 2400 calories per day. The workout calories burned do not include walking, sitting, reading, standing, climbing on helicopters or anything else I did today. So you can see I'm a little short of my goal.
Here is a breakdown of fat, carbs and protein for the day.
Fat - 179 grams
Carbs - 236 grams
Protein - 164 grams
Have a great day friends!!
Saturday, June 19, 2010
High School Reunion
I haven't posted anything because I'm in Texas at my High School Reunion. We do things a bit different here, go figure. Since our school was so small we just have a reunion every 5 years for the entire school. It's a been a blast seeing old friends and catching up on there lives. I need to get back here more often so I don't loose touch with the places that made me.
However my training has not stopped! So this morning I got up before the sun and did a 1 hour 30 minute run through the country side. Actually I ran down the road but it was quite. I only saw 10 cars, 3 dogs and 1 deer. It was a great morning for a run! I completed 11.68 miles, which comes out to a 7:45 pace. My planned race pace for Louisville is 8:00 minute pace so I'm happy with today's run.
Have a good weekend!!
However my training has not stopped! So this morning I got up before the sun and did a 1 hour 30 minute run through the country side. Actually I ran down the road but it was quite. I only saw 10 cars, 3 dogs and 1 deer. It was a great morning for a run! I completed 11.68 miles, which comes out to a 7:45 pace. My planned race pace for Louisville is 8:00 minute pace so I'm happy with today's run.
Have a good weekend!!
Thursday, June 17, 2010
Long Bike Day
I'm going to Texas tomorrow for my High School reunion. It's been 27 years and my High School was so small that we have a reunion every five years for the entire school, hence the 27 years. Anyway since I'm leaving FL tomorrow for TX I moved my normal Friday long ride to today.
I departed the hotel in Destin, FL and started riding east. I was on Hwy 98, which has a bike lane, but it was just to busy and all those car and trucks drive me crazy. So I took a small side road and came out on Scenic Hwy 30A. I continued to preceded east along the beautiful beaches and towns of the FL gulf coast. When I finally ran into Hwy 98 again I had been riding for 1+40 hours. I repeated the route home but it only took me 1+30 to get back to the hotel. Go figure, so I spent the next 50 minutes riding around Destin trying to not get run over by any vehicles. My final distance was 68 miles for 3:59:00 which is right at 17 mph. It's lonely out there on the road that long. Ride safely!!
Have a great day and weekend!
I departed the hotel in Destin, FL and started riding east. I was on Hwy 98, which has a bike lane, but it was just to busy and all those car and trucks drive me crazy. So I took a small side road and came out on Scenic Hwy 30A. I continued to preceded east along the beautiful beaches and towns of the FL gulf coast. When I finally ran into Hwy 98 again I had been riding for 1+40 hours. I repeated the route home but it only took me 1+30 to get back to the hotel. Go figure, so I spent the next 50 minutes riding around Destin trying to not get run over by any vehicles. My final distance was 68 miles for 3:59:00 which is right at 17 mph. It's lonely out there on the road that long. Ride safely!!
Have a great day and weekend!
Wednesday, June 16, 2010
Today I got up early for my run since I knew I wouldn't have time this afternoon. Once I finally got moving it was approaching 0630. I schedule a crossfit endurance run on my calender for today a few weeks ago. So before I got started on that I had to measure off 200 meters, 400 meters and 600 meters. I then did a 1-1.5 mile warm up run which didn't take long (the warm up part) since it was already 80 degrees. I then set to the task of my speed work. Here is the workout: 3 x (200m x 400m x 600m) rest the amount of time it takes to run each leg. I set up my measured course so that I could run 200m then 400m out and 600m back to the start. That way I could have my water bottle waiting for me each time I finished one event. Here are my times:
200m/40 sec; 400m/1:24; 600m/2:10; average pace - 5:38
200m/39 sec; 400m/1:28; 600m/2:09; average pace - 5:41
200m/40 sec; 400m/1:27; 600m/2:17; average pace - 5:52
Just before lunch I was back at the YMCA's outdoor pool. I started my workout and got about 1800 meters into it when a thunderstorm spoiled my fun. Here is what I had time to do: warm up - 300m free, 200m kick, 100m pull, 200m kick then 4 x 250m free, finished. I was just getting to the main set when I had to get out. At least I got to swim some today.
Have a great day!
200m/40 sec; 400m/1:24; 600m/2:10; average pace - 5:38
200m/39 sec; 400m/1:28; 600m/2:09; average pace - 5:41
200m/40 sec; 400m/1:27; 600m/2:17; average pace - 5:52
Just before lunch I was back at the YMCA's outdoor pool. I started my workout and got about 1800 meters into it when a thunderstorm spoiled my fun. Here is what I had time to do: warm up - 300m free, 200m kick, 100m pull, 200m kick then 4 x 250m free, finished. I was just getting to the main set when I had to get out. At least I got to swim some today.
Have a great day!
Tuesday, June 15, 2010
Brick Day
Today I did a 45 min bike followed immediately by a 30 min run. The thing is I'm in Destin, FL and when I did this workout it was 90 degrees with about 100% humidity. The bike was actually 45:50 for a distance of 14.26 miles with an average speed of 18.7 mph. The bike wasn't so bad except for that one guy that tried to run me over. They have a bike path here that is about 10 feet off the road. So this guy is coming down the road, passes me and then just turns right in front of me. I had to actually lock up my brakes and slide to a near stop. Just prior to this near miss I was thinking that I better be careful because this is where someone is going to hit me. After that I got back up on the road and stayed off that bike path. The road is much safer...haha.
The run was actually 30:43 for a distance of 4.26 miles with a pace of 7:26 per mile. I didn't run with any water but I did stop at a water fountain along the way. I want to run in this heat to acclimate myself for Louisville. It will be at least 90 degrees when I start the marathon. At least they'll have water and goodies every mile on the run.
Have a good day!
The run was actually 30:43 for a distance of 4.26 miles with a pace of 7:26 per mile. I didn't run with any water but I did stop at a water fountain along the way. I want to run in this heat to acclimate myself for Louisville. It will be at least 90 degrees when I start the marathon. At least they'll have water and goodies every mile on the run.
Have a good day!
Monday, June 14, 2010
I didn't think I'd have time to workout today but my training flight ended up getting pushed back to 1400. When I heard that I went looking for a pool. I found a brand new YMCA with a beautiful outdoor 25 meter pool. Not wanting to waste time I jumped right in. I'm using a book that has about 50 to 60 long course swim workouts (yes it's waterproof) and today's workout was an endurance/strength workout. Here is what I did: warm up - 200m free, 200m kick, 200m pull then, 6 x 100 @ T-pace (RI 15), 6 x 25m Drill, 6 x 100 @ T-pace -:02 (RI 20), 6 x 25m drill, 6 x 100 @ T-pace -:03 (RI 20), 6 x 25m Drill, cool down 100m. Total distance 2950 meters. The T-Pace is my 100m average after doing 3 x 300m swims with 20 seconds rest between sets. My T-Pace is 1:38 but today I was able to do as fast as 1:28. My slowest 100m time today was 1:37. I think I'm finally getting faster.
I spent the rest of the day flying!
Have a good day!
I spent the rest of the day flying!
Have a good day!
Sunday, June 13, 2010
I got up this morning at 0600 with a one hour easy bike and a 1+30 run on my mind. Walking to the bathroom I heard the pitter patter of rain on my hallway skylight. A quick look out the window told me that I wouldn't be riding my bike this morning, at least I can go run I thought to myself. So I did what anyone training for an Ironman would do in this situation. I went back to bed, of course!! I mean the bed was right there and it was so warm and comfy. Plus I wasn't the only one in it! What is another hour going to hurt?
We finally got up and going about 0730 and the workout part of my day wasn't a complete loss. Lisa rode her bike and I did a 1+18 run on the Sea Shore State park trail. It was muddy and wet at times but we had a good time and enjoyed being outside. We did a total of 9.68 miles for a pace time of 8:04. Today's goal was Long Slow Distance (LSD) and that is just what we did. These LSD runs are only going to get longer over the next few months.
After working out I packed for yet another trip and then we went to a breakfast/lunch restaurant that is just down the street from my house called Citrus. It's a great place for breakfast, especially after a long run. Now I'm sitting in the Atlanta airport waiting for a flight while I type this blog. I should have been in FL hours ago but Delta Airlines missed yet another chance to actually get me to Atlanta on time. But that is another story!!
Have a good week friends!
We finally got up and going about 0730 and the workout part of my day wasn't a complete loss. Lisa rode her bike and I did a 1+18 run on the Sea Shore State park trail. It was muddy and wet at times but we had a good time and enjoyed being outside. We did a total of 9.68 miles for a pace time of 8:04. Today's goal was Long Slow Distance (LSD) and that is just what we did. These LSD runs are only going to get longer over the next few months.
After working out I packed for yet another trip and then we went to a breakfast/lunch restaurant that is just down the street from my house called Citrus. It's a great place for breakfast, especially after a long run. Now I'm sitting in the Atlanta airport waiting for a flight while I type this blog. I should have been in FL hours ago but Delta Airlines missed yet another chance to actually get me to Atlanta on time. But that is another story!!
Have a good week friends!
Saturday, June 12, 2010
Race Day
Today we did the Tidewater International Triathlon in Buckroe Beach, Va. I say we because Ms Lisa, my biggest supporter, was there with me to help me get it done. Thanks Lisa!!
It was a great day for a race, 80 degrees, 75 degree water temp, light winds and clear. I felt great considering I didn't really taper for this race. I will admit that I was a bit sore from the weeks workouts; too late to worry about that now. The swim was a two loop course of 750 meters each. I felt great in the water today and my half way split was 11:30 which was fast enough that I took a double take at my watch. After the first loop we ran down the beach for about 50 meters before jumping back in for another round. I finished the swim in 25:15 and the distance was 1500 meters. My age group finishing place was 3rd in the swim.
The bike was also a two loop course. After having my bike fitting redone yesterday at Fat Frogs, I was a little worried about the bike. However I have to say that it was probably my best bike yet. I was comfortable and stayed down in the aero position for the entire race. It really felt good!! I finished the bike in 58:03 and the distance was 21 miles. My age group finishing place was 6th in the bike.
The run was, well, my favorite as usual. I do love to run! It was a two loop course (do you see a pattern here?) of 3.1 miles each. I felt very relaxed on the run and think that I could have easily pushed harder; however, it turned out ok with a run finishing time of 42:29 at a distance of 6.2 miles. My age group finishing place was 1st in the run.
My overall finish time was 2:08:37 and that was good enough for a 3rd place finish in age group and a 28th place finish overall.
Have a great weekend!
It was a great day for a race, 80 degrees, 75 degree water temp, light winds and clear. I felt great considering I didn't really taper for this race. I will admit that I was a bit sore from the weeks workouts; too late to worry about that now. The swim was a two loop course of 750 meters each. I felt great in the water today and my half way split was 11:30 which was fast enough that I took a double take at my watch. After the first loop we ran down the beach for about 50 meters before jumping back in for another round. I finished the swim in 25:15 and the distance was 1500 meters. My age group finishing place was 3rd in the swim.
The bike was also a two loop course. After having my bike fitting redone yesterday at Fat Frogs, I was a little worried about the bike. However I have to say that it was probably my best bike yet. I was comfortable and stayed down in the aero position for the entire race. It really felt good!! I finished the bike in 58:03 and the distance was 21 miles. My age group finishing place was 6th in the bike.
The run was, well, my favorite as usual. I do love to run! It was a two loop course (do you see a pattern here?) of 3.1 miles each. I felt very relaxed on the run and think that I could have easily pushed harder; however, it turned out ok with a run finishing time of 42:29 at a distance of 6.2 miles. My age group finishing place was 1st in the run.
My overall finish time was 2:08:37 and that was good enough for a 3rd place finish in age group and a 28th place finish overall.
Have a great weekend!
Friday, June 11, 2010
Thursday/Friday
I woke up Thursday wanting to do anything but get on my bike for four hours. So what do you think I did? Yes I got up and got on my bike. Only I didn't go for four hours. Instead I went and rode with the good folks at Fat Frogs bike shop in South Virginia Beach. I rode about 15 miles with them and then heading out on my own for another 25 miles. The headwinds going out really sucked but coming home wasn't that bad. I ended up riding for 2:15:00. My back has been killing me lately while riding so after my ride I decided not to run. It wasn't really one of my better days on the bike. I stopped by Fat Frogs on the way back and talked with Matt about doing a bike fit for me on Friday. Thankfully he was able to work me in.
Friday - Today Lisa and I went to Fat Frogs for my bike fitting. My original bike fitting was done by sight. In other words the fitter just looked at me while I rode a bike trainer and made some adjustments. Well that is not how it's done at Fat Frogs. Matt Keane is the fitter and a very accomplished rider. He took the time to watch me ride and then started making adjustment. He checked my ankle alignment and pronation, measured my inseam for fit, measured my knee angle on the bike, plus more than I can remember right now. He did a damn good job and I could definitely tell a difference when he was done making adjustment. I wasn't able to ride today so tomorrow at the Olympic triathlon I'll find out how good it feels. If you need a bike fitting or you need a new bike please stop by and see the folks at Fat Frogs. www.fatfrogsbikes.com
1169 Nimmo Pkwy # 232
Virginia Beach, VA 23456-7760
(757) 427-9488
Tomorrow is the Buckroe Beach Olympic Triathlon. I'll let you know how I did tomorrow.
Friday - Today Lisa and I went to Fat Frogs for my bike fitting. My original bike fitting was done by sight. In other words the fitter just looked at me while I rode a bike trainer and made some adjustments. Well that is not how it's done at Fat Frogs. Matt Keane is the fitter and a very accomplished rider. He took the time to watch me ride and then started making adjustment. He checked my ankle alignment and pronation, measured my inseam for fit, measured my knee angle on the bike, plus more than I can remember right now. He did a damn good job and I could definitely tell a difference when he was done making adjustment. I wasn't able to ride today so tomorrow at the Olympic triathlon I'll find out how good it feels. If you need a bike fitting or you need a new bike please stop by and see the folks at Fat Frogs. www.fatfrogsbikes.com
1169 Nimmo Pkwy # 232
Virginia Beach, VA 23456-7760
(757) 427-9488
Tomorrow is the Buckroe Beach Olympic Triathlon. I'll let you know how I did tomorrow.
Wednesday, June 9, 2010
Bike/Swim day
Today I did a crossfit endurance bike. The workout I did today is called Tosh. It's 3 x (.5 miles x 1 miles x 2 miles) you ride each segment then rest the time is took you to do the segment. Here are my times: .5m - 1:20, 1m - 2:35, 2m - 6:07, .5m - 1:26, 1m - 2:46, 2m - 5:54, .5m - 1:28, 1m - 2:42, 2m - 6:28. That last 2 mile ride was into a nice headwind. That workout just about did me in for the day. My legs have been tired ever since I finished.
But the show must go on so I headed to the Navy Fleet rec 50m pool for more fun. Here is my pool workout: warm up - 300m free, 300m kick, 200m catchup; main set - 4 x 300m (10s RI), 2 x 200m (20s RI), 300m (2 minute rest) then 10 x 50m free; cool down - 200m free. Total distance was 3400 meters. I'm still not going as fast as I'd like but hopefully all this hard work and a good taper will get me where I want to be which is a 1:05:00 swim split at the Ironman.
Have a good day!
But the show must go on so I headed to the Navy Fleet rec 50m pool for more fun. Here is my pool workout: warm up - 300m free, 300m kick, 200m catchup; main set - 4 x 300m (10s RI), 2 x 200m (20s RI), 300m (2 minute rest) then 10 x 50m free; cool down - 200m free. Total distance was 3400 meters. I'm still not going as fast as I'd like but hopefully all this hard work and a good taper will get me where I want to be which is a 1:05:00 swim split at the Ironman.
Have a good day!
Tuesday, June 8, 2010
Today was a good day. No wait today was a great day. The first workout that I did today was crossfit. I did a workout called "Randy" which is named after LA SWAT officer Randy Simmons who was KIA in LA about two years ago. So in Randy's honor we do 75 power snatches at 75 lbs. It's an ass kicker just like all the other named workouts. My time was 8:52 and I was smoked.
After lunch I did my weekly brick workout. My ride was great or at least I felt great the entire ride. I'm working on getting faster on the bike. Hopefully all the extra work will pay off on 29 Aug 2010. Anyway, I rode the bike today for 50 minutes and covered 15.93 miles for an average speed of 19 mph. That is just short of my ironman goal. Of course the Ironman is 112 miles and not 15.93 miles. But hey I'm getting closer. After doing a quick change into my running gear I headed out for a nice sunny run. I did 30 minutes and covered 4.30 miles for an average pace of 6:59. I am definitely getting faster on my runs.
I started doing my runs and bikes at mid day since that is the hottest part of the day. When I finish my Ironman bike and start the Ironman run it will be around 2pm and the hottest part of the day. I want to get my body and mind ready for the August heat in Louisville before I get there. I'm heading back to FL next week which will give me more chances to excel in the heat and humidity.
Life is good!
After lunch I did my weekly brick workout. My ride was great or at least I felt great the entire ride. I'm working on getting faster on the bike. Hopefully all the extra work will pay off on 29 Aug 2010. Anyway, I rode the bike today for 50 minutes and covered 15.93 miles for an average speed of 19 mph. That is just short of my ironman goal. Of course the Ironman is 112 miles and not 15.93 miles. But hey I'm getting closer. After doing a quick change into my running gear I headed out for a nice sunny run. I did 30 minutes and covered 4.30 miles for an average pace of 6:59. I am definitely getting faster on my runs.
I started doing my runs and bikes at mid day since that is the hottest part of the day. When I finish my Ironman bike and start the Ironman run it will be around 2pm and the hottest part of the day. I want to get my body and mind ready for the August heat in Louisville before I get there. I'm heading back to FL next week which will give me more chances to excel in the heat and humidity.
Life is good!
Monday
Ok Ok so this is just a little late. My computer battery died last night while I was watching video of the Louisville Ironman bike route. I was just to lazy to get up and get the power cord by that time. So here is what I did Monday.
Crossfit first thing in the morning. I did one of the crossfit regional qualifier workouts. Here it is and of course it was for time. 10 muscle ups, 15 hand stand pushups, 20 squat cleans, run 550 meters. I used 115 lbs for the squat cleans and did the entire workout in 14:19.
After lunch I did a run workout from crossfit endurance. Today was a Tabata workout using a treadmill. Before I jumped on the treadmill I did a 1 mile warm up run outside. Then I jumped on the treadmill with the following settings, 6:44 pace and 10 degree incline. I did 20 seconds on, 10 seconds off 8 times. It doesn't sound that bad but feel free to give it a try. After that I went back outside for a 2 mile cool down run. It was beautiful outside yesterday.
On the way home I stopped by the Navy Fleet Rec centers 50 meter pool for a little more abuse. I'm going to try and get in the 50 meter pool more often. I like the fact that you spend more time moving and less time turning (every 25m). Here is my workout; warm up - 300m Free, 300m Kick then, 4 x 150m (RI10) slow, 200m Kick fast, 4 x 150m (RI15) moderate, 200m Kick moderate, 4 x 150m (RI30) fast, 200m Kick slow, cool down 100m, finished. Total distance was 3100 meters.
Have a good day!
Crossfit first thing in the morning. I did one of the crossfit regional qualifier workouts. Here it is and of course it was for time. 10 muscle ups, 15 hand stand pushups, 20 squat cleans, run 550 meters. I used 115 lbs for the squat cleans and did the entire workout in 14:19.
After lunch I did a run workout from crossfit endurance. Today was a Tabata workout using a treadmill. Before I jumped on the treadmill I did a 1 mile warm up run outside. Then I jumped on the treadmill with the following settings, 6:44 pace and 10 degree incline. I did 20 seconds on, 10 seconds off 8 times. It doesn't sound that bad but feel free to give it a try. After that I went back outside for a 2 mile cool down run. It was beautiful outside yesterday.
On the way home I stopped by the Navy Fleet Rec centers 50 meter pool for a little more abuse. I'm going to try and get in the 50 meter pool more often. I like the fact that you spend more time moving and less time turning (every 25m). Here is my workout; warm up - 300m Free, 300m Kick then, 4 x 150m (RI10) slow, 200m Kick fast, 4 x 150m (RI15) moderate, 200m Kick moderate, 4 x 150m (RI30) fast, 200m Kick slow, cool down 100m, finished. Total distance was 3100 meters.
Have a good day!
Sunday, June 6, 2010
Friday thru Sunday
Sorry for not writing on Friday but I was totally exhausted. Here is why I was so tired. I started the day at 0530 when I got up for a nice long bike. I started from my girlfriends house and was on the roads of south Virginia Beach by 0600. After riding for 1+30 hours I stopped by Fat Frogs bike shop and rode with that group for another 20 miles. Now those Fat Frog guys told me that Friday's ride was a "family ride" and that the max speed would be 23 mph max. Well let me tell you that I never saw less than 24 mph on that ride and I was wasted when I left them for more riding time. I made a loop with Fat Frogs and then headed out on my own again. I finally made it back to Lisa's house after riding 65.07 miles in 3:35:00. Since that just wasn't enough I finished off the workout with a nice easy 30 minute run. It was hot and I was tired! I actually ran for 28:44 with a distance of 3.97 miles. These long rides are only going to get longer and harder. I can't wait!!
Then I went to my oldest daughters school to work outside for field day. That was another 3 hours in the sun. We finished off the day with a nice dinner at Buffalo Wild Wings. This was with mine and Lisa's kids and lots of craziness. It was a great day!!
Saturday day I rested!!
Sunday - I did the Breezy Point Sprint triathlon at Naval station Norfolk. The distances where .6 mile swim, 13 mile bike and 3.1 mile run. It was a beautiful day and I had a great support team. Lisa and her girls where there and cheered me on to a great race and 3rd place in age group finish. Thanks guys!!
Here are the stats from the official website:
For your records, the weather today was 81 degrees F, 74% humidity, SW wind 13 mph, high 88.
There were 45 finishers in the Male 45 to 49 age group and 409 finishers in the Age Group Division.
Your overall finish place was 24, your age group finish place was 3 and your gender finish place was 23. Your time was 1:17:46.65.
Your Swim time was 20:02.05, Overall place 91, Gender place 64
Your Bike time was 35:18.00, Overall Place 36, Gender place 34, Speed 21.1mph
Your 5K time was 19:45.65, Overall place 9, Run Pace 6:22 min/mile
Have a great week friends!
Then I went to my oldest daughters school to work outside for field day. That was another 3 hours in the sun. We finished off the day with a nice dinner at Buffalo Wild Wings. This was with mine and Lisa's kids and lots of craziness. It was a great day!!
Saturday day I rested!!
Sunday - I did the Breezy Point Sprint triathlon at Naval station Norfolk. The distances where .6 mile swim, 13 mile bike and 3.1 mile run. It was a beautiful day and I had a great support team. Lisa and her girls where there and cheered me on to a great race and 3rd place in age group finish. Thanks guys!!
Here are the stats from the official website:
For your records, the weather today was 81 degrees F, 74% humidity, SW wind 13 mph, high 88.
There were 45 finishers in the Male 45 to 49 age group and 409 finishers in the Age Group Division.
Your overall finish place was 24, your age group finish place was 3 and your gender finish place was 23. Your time was 1:17:46.65.
Your Swim time was 20:02.05, Overall place 91, Gender place 64
Your Bike time was 35:18.00, Overall Place 36, Gender place 34, Speed 21.1mph
Your 5K time was 19:45.65, Overall place 9, Run Pace 6:22 min/mile
Have a great week friends!
Friday, June 4, 2010
Exhausted
I'm really just to exhausted to think or write anything tonight. I'll catch you guys up on Saturday.
Have a good weekend!
Have a good weekend!
Thursday, June 3, 2010
I'm back in the 757 area code once again. I didn't waste anytime getting back to working out here. Today when I finially got out of bed and going I headed over to Lake Christopher for a little swim. I thought I could squeak a few extra yards out of my normal swim but it ended up only being 1/10 further than my normal swim. So I got .98 miles out of the swim. I'm going to have to criss cross the lake a few times to get more mileage out of that little lake. My time today was :27:14 which was 1 minute faster than my last swim around the lake.
After the swim I got some coffee and headed home to eat and unpack my stuff. Once I had that taken care of I got on my bike and headed out for a crossfit endurance ride. I did a 20 min warmup before the workout and a 20 min cooldown after the workout. Here is the workout with the stats. 1 min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on, 20 sec off, 1 min on, 10 sec off, 1 min on, 20 sec off, back to 1 min on, 50 sec off, 1 min on, finished. Total speed work time was 11 mins with a distance of 3.98 miles. Each event was done at best possible pace.
Have a good day!
After the swim I got some coffee and headed home to eat and unpack my stuff. Once I had that taken care of I got on my bike and headed out for a crossfit endurance ride. I did a 20 min warmup before the workout and a 20 min cooldown after the workout. Here is the workout with the stats. 1 min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on, 20 sec off, 1 min on, 10 sec off, 1 min on, 20 sec off, back to 1 min on, 50 sec off, 1 min on, finished. Total speed work time was 11 mins with a distance of 3.98 miles. Each event was done at best possible pace.
Have a good day!
Wednesday, June 2, 2010
Since my last post I have been very busy both flying and training. I took Monday off and it was great. Resting is just as important as swimming, biking and running. On Tuesday I bit off just a little more than I should have. I started the day doing crossfit. 5 rounds for time of: 3 snatches, 5 chest to bar pullups (my snatches turned into power snatches followed by an overhead squat). I used 95 lbs and my time was 5:06. It was a fast but painful workout.
My next workout was a brick. I rode my bike for 45 minutes and then did a quick change for a 30 minute run. I have no idea how far I went because my GPS watch is not working right now. I felt good on both the bike and run.
Now this is where I should have stopped and had a really big meal. But I didn't!! I went to the pool and started doing my swim workout. About halfway through the swim workout I was completely dead with no energy at all. I had to concede my swim and get some food in my body. I did complete 1600 meters before I bonked.
Today I'm feeling much better. I got up this morning and did a crossfit workout. 4x3 push presses (115 lbs, 135 lbs, 155 lbs, 1x165 lbs) then we did 5 rnds for time of: 35 squats, 15 chesties, 15 pushups. The chesties are done with your feet in rings about 6 inches off the floor. You start in the push up position and then bring your knees to your chest. The pushups were done with your feet in the rings. My time was 9:00 and it sucked.
I took a bit of time off after that before doing a good old fashion crossfit endurance run. I did 5 x 800 meters with 90 second recovers. I covered the 2.5 miles in 15:15 minutes minus the 90 second recovers. It was a good workout and I felt great.
Now I'm finishing up here in Ft. Walton Beach, FL. I have about 2 hours to catch my flight and get back to my ladies.
Have a great day!
My next workout was a brick. I rode my bike for 45 minutes and then did a quick change for a 30 minute run. I have no idea how far I went because my GPS watch is not working right now. I felt good on both the bike and run.
Now this is where I should have stopped and had a really big meal. But I didn't!! I went to the pool and started doing my swim workout. About halfway through the swim workout I was completely dead with no energy at all. I had to concede my swim and get some food in my body. I did complete 1600 meters before I bonked.
Today I'm feeling much better. I got up this morning and did a crossfit workout. 4x3 push presses (115 lbs, 135 lbs, 155 lbs, 1x165 lbs) then we did 5 rnds for time of: 35 squats, 15 chesties, 15 pushups. The chesties are done with your feet in rings about 6 inches off the floor. You start in the push up position and then bring your knees to your chest. The pushups were done with your feet in the rings. My time was 9:00 and it sucked.
I took a bit of time off after that before doing a good old fashion crossfit endurance run. I did 5 x 800 meters with 90 second recovers. I covered the 2.5 miles in 15:15 minutes minus the 90 second recovers. It was a good workout and I felt great.
Now I'm finishing up here in Ft. Walton Beach, FL. I have about 2 hours to catch my flight and get back to my ladies.
Have a great day!
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