*Final Word*

i am iron.
11 hours  38 minutes  54 seconds.

*Iron Training - Week 20 - Race Week*

It is Wednesday, October 22nd.  My race is in 3-days.  I had my last home run and bike yesterday and will get in my last swim in the next hour or so.  Dango.  The work is almost complete.  Tomorrow morning we leave to make the 14-hour trek to North Carolina.  Friday I will get in a light run, get my equipment set-up and then hopefully just chill out a bit.  The race begins Saturday morning at 7:30 am.

I am very excited for this race and feel that I have worked hard and prepared well.  I pray for toughness, endurance, patience, and safety.  I have planned my race... it is time to race my plan...

*Iron Training - Week 19*

So this past week was a good one.  As I am in full taper, none of my workouts was very long, but all were pretty good and served a purpose.

Swim:  3 x 2000-yards, all swum in my usual non-stop, alternate breathing style.

Bike:  60, 60, and 120-minutes, each at a solid effort level with a higher cadence.

Run:  6, 3, and 9.5-miles, each at an easy pace with some strides thrown in the mix.

The race is in a week and I am feeling fairly calm and optimistic.  The swim is my biggest unknown (which for me equals nervous).  I know I am going to be really jacked-up at the start of the race.  Hopefully I can keep myself calm and just focus on swimming.  Staying clear of the mosh pit is going to be key for me - I still haven't figured out the best way to do that.

*Iron Training - Week 18*

So this past week was my first taper week and I think it went pretty well.  I executed 9-workouts, but they were relatively short in duration:

Swim:  I swam 3 x 2000-yards.  Each swim was an "all out" effort, swum straight, and alternating breathing to each side.  The goal of this was to do some yardage with a jacked-up heart rate as that is going to be my reality for at least the first 1/2-mile of my race.

Bike:  1 x 90-minutes, 1 x 30-minutes (bricked with run), and 1 x 3-hours.  The shorter two rides were at an elevated effort (the shortest ride was executed very hard).  The 3-hour ride was probably right at race pace - so steady and quick, but no hammering.

Run:  1 x 8-miles, 1 x 3-miles, and 1 x 14-miles.  I ran the 8-miler fairly easy with a few short strides mixed in.  The 3-miler was run pretty hard - about 90-seconds per mile faster than "easy" pace.  It was bricked with a short but hard bike ride.  The 14-miler was run at a "comfortable" pace which ended up being about 15-seconds per mile faster than my typical "easy" pace.  I negative split the run, but only by 5-seconds per mile or so.  Overall, it was a good run executed with race day nutrition.

Week 19 will step back the distances even more (except the swim).  I have been trying to get some rest and focus on hydrating throughout the day.  My legs are still a long way from feeling fresh, but I am optimistic that they will get there.  Unfortunately, my kids have all decided to get sick and I feel my body fighting to keep their germs at bay - that takes some energy too.  Better now than 3-days before the race I guess...

*Iron Training - Week 17*

Hmm.  Yes, yes - an interesting week this past week.  I had a couple good sessions that I am glad to have done and also glad to be done with:)

My long run was 18-miles.  That's a fair distance.  It took me 2:40 which is an 8:54 average pace.  My fastest mile was 8:47 and my slowest was 8:59 so I was very consistent (which is good).  My legs were certainly achy when I was done but not too bad.  My nutrition was right on I think.  Overall, it left me feeling optimistic.

My short run for the week was 10-miles which I ran at a good clip.  I was supposed to have done a little 5-miler over the weekend, but actually decided to bag it and just put my feet up instead.

My long bike ride was 4-hours on the trainer.  This was paired with two, 1 1/2-hour rides (both ridden pretty hard).  The long ride went well - certainly there was some booty discomfort at various points, but the time went by quickly.  I tried to ride a fair bit harder than my race pace and as a result, my legs were feeling a bit achy at the end.

My swim was a straight 3000-yards which I swam as fast (slow) as I am able.

This coming week starts my taper, although there are still some "long" workouts.  I feel like the real taper begins the following week.  Either way, things are starting to feel real now.  I am nervous, anxious, excited, and scared.  It should be a heck of an adventure.

*Iron Training - Week 16*

This post is tardy as it is already Thursday of week 17.  Oh well.  Here is what I did last week:

The swim:  2000, 2000, and 3000-yards

My swims were a bit short this week but I swam them as fast as I could (which for me isn't really very fast).  It felt kind of good to push myself but the reality is that the slightly faster speed is not worth the significant extra effort.  My swim come race day will be nice, steady, and relaxed.

The bike:  90, 90, 45, and 180-minutes

My rides were good.  Here too, I tried to push my effort level beyond a steady pace.  I really hammered the 45-minute ride and immediately followed it with a 5-mile run.  The 3-hour ride was pretty good as well - my effort was greater than I will exert on race day for sure.

The run:  10, 5, and 12-miles

My 10-miler was strong and run with a negative split.  The 5-miler was at an easy pace after a hard ride.  The 12-miler was a good, quality run that started with 6.5-miles at about 8:50 pace.  At that point I integrated 3x 1-miles at about 7:30 pace, each with a half mile of easier pace between.  I ended the run at the same 8:50 pace that I started.  I really enjoyed this run and it went by in a flash.  I must admit that my legs were a bit tired in the days following as I really haven't done much in the way of speed work.

Overall, it was a pretty decent week.  Next week the workouts return to longer distances - with an 18-mile run and 5-hour ride.  Then, it is on to my taper and final preparations for my race...

*Iron Training - Week 15*

Okay - another pretty good week from a training perspective.

Run:  5, 10, and 16-miles.

The 16-miler was the second time I've run this distance and it felt just fine.  Certainly there is some leg achiness - running for almost 2 1/2-hours will do that, but not bad and my energy was pretty good.  My 10-miler was run just 2-days after last week's 110-mile ride.  As a result, I felt pretty flat.  My energy wasn't great and my muscles were just a bit groggy.  The 5-miler was originally supposed to be another 10-miler.  After some thought, I changed from the 10-miler to a bike/run brick.  That means that I rode hard on my bike trainer for 45-minutes and then threw on my running shoes and ran out the door for a 5-mile run.

Bike:  90, 90, 45, and 270-minutes.

The 270-minute (4 1/2-hour) ride was on the trainer and was fairly brutal.  It is certainly easier to do 6-hours outside than that much time on the trainer.  Ugh!  Oh well, I got it done.  The two 90-minute rides were both good and the 45-minute ride was bricked with a run (as mentioned above).

Swim:  3600-yards

The swim was continuous, breathing both sides.  I felt pretty good and solid.  No complaints.

At this point I have two build weeks left and then I begin my taper.  I am starting to feel the excitement of this being a real thing that is actually going to happen.  I will do my best not to look ahead too much but rather take each workout one at a time.  The remaining workouts each have a lot of value and are critical to my plan.  Onward!

*Iron Training - Week 14*

Well, this has been a big week for me - some new all-time long workouts.  I am happy to have done it and am feeling like I just may have a shot at finishing this thing.

My run workouts consisted of 10, 10, and 16-miles.  The 16-miler went really well.  I felt very relaxed and my pace felt easy.  I was pleasantly surprised that the easy effort yielded an average 8:53 pace.  My legs were mildly achy when done but my energy level was good and my stomach felt good.

My swim was a continuous 3600-yards.  I got into my rhythm pretty quickly and felt pretty solid.  I considered swimming the full 4200-yards (race distance) but stuck with the plan instead.

My bike rides were two rides of 1 1 /2-hours and one ride of 6-hours.  Yes, 6-hours.  I did a 110-mile supported ride today that I used to really test my nutritional plan and pacing.  I kept things real slow for the first 25-miles or so and then slowly sped things up.  My legs felt good all ride.  My lower back and neck started aching pretty bad at some point, though.  I was also peeing like a race horse.  I guess that's good.  I certainly wasn't dehydrated.  The take away is that i am right where I need to be nutritionally.  I also feel like I could push my pace a little earlier although I don't know that it is worth the risk.  I would prefer not blow up on the run:)

*Iron Training - Week 13*

Week 13 is now in the books.  It was a step-back week, which as I mentioned in last week's post, was very needed.  As expected, my legs are feeling better and my energy level is up.  I do need to work a little harder on eating more as I must admit, I feel and look a little thin.  There are too many weeks left to start dropping weight.

The week's workouts consisted of three runs of 6, 6, and 10-miles.  Most of the miles were run fairly easily, but one of the 6-milers consisted of 4-miles at a significantly increased pace (7:15-7:30).

My bike rides were 60, 60, and 120-minutes.  Here again, one of the shorter rides was performed at an increased effort level.

My long swim was a straight 3200-yards.  It took me about 1000-yards to get comfortable and I picked it up from there.  My last 1000-yards was certainly my best, despite starting to feel tired.

This coming week should be an interesting one as things pick back up and get even longer.  I have a 104-mile ride on Sunday that should be a good indicator as to where I am at with my bike training and nutrition plan.  We'll see...

*Iron Training - Week 12*

Week 12 is officially in the books - oh, and happy Labor Day!  A recap of what proved to be a very tiring week for me...

Monday I biked for 90-minutes on the trainer - my usual short ride.  Later in the day, I went to the Y and swam a continuous 2600-yards.  It took me several hundred yards to find my rhythm, but once I did I was pretty comfortable and enjoyed myself.

Tuesday I got jammed up with life and did nothing.

Wednesday I biked for 90-minutes on the trainer in the morning and swam a continuous 3000-yards at night.  The swim was a weird one.  From the start, my breathing was kind of off and I was having trouble relaxing into my pace.  I felt like I was having to work harder than normal as well.  I had planned to swim 3000-yards but when I hit 2000, I considered calling it a day.  Then I slapped myself up the side of my head, called myself a few choice names, and continued on to finish the planned distance.  Good.  The funny thing was, despite being kind of tired, that last 1000-yards was probably the easiest of the set.

Thursday I ran 9-miles at about 8:30 pace.  It was really humid (all week) and I definitely sweated a bucket, but I was comfortable and the run went well.

Friday I woke up at 3:15 am and rode 4-hours on the trainer.  Mind numbing.  Butt numbing.  That is a long trainer ride.  I supplemented my usual nutrition with two cut up peanut butter and jelly sandwiches.  This was okay but they started tasting too sweet at some point.  Next time I'll try more PB and less J.  When I finished the ride I was tired and a little beat up - definitely ready to get off.  I also felt a little mentally down, although I'm not sure why.

Saturday I ran 9-miles outside around town.  My pace was right where it was supposed to be but my legs were feeling a little achy from the day before and my energy level was a little low from the start.

Sunday I woke up feeling pretty hammered - tired and achy and a little blue.  I needed to run my weekly long run (which I normally look forward to), but I just didn't feel like I had the energy and wasn't thrilled to start the run on achy legs.  I pushed it off as long as I could, hoping I would perk up (and I did a little), but at about 8:00 pm I couldn't wait any longer and went out and ran 14.2-miles.  The good thing about starting that lase was that the sun was down.  It was a clear night and the stars and moon were out.  I do like night runs and haven't run one in a while, so it was nice enough.  I did two loops of 7.1-miles so that I could swing by my mailbox and pick up a replacement water bottle.  It was really humid and I was going through my drink a little faster than normal and probably should have broken the run into three loops.  By mile-10, I was definitely feeling the effects of my achy legs and started slowing down a bit.  But then... I imagined that I was finishing my Ironman marathon and needed to pick up my pace for the last 4-miles in order to break XX-hours... and so I did.  And, those last 4-miles turned out to be the fastest four of my entire run :)

Today I am still feeling beat-up.  Fortunately, today starts a step-back week (perfect timing).  My run and bike distances are considerably less this week and I will focus on getting good sleep, eating lots, and drinking much water.  I expect that by the week's end I'll be feeling fresh and ready to go.

*Iron Training - Week 11*

Another week completed and once again, I haven't had a minute to blog about it.  So, week 11...

The week consisted of "short runs" of 9-miles and a long run of 14-miles, "short rides" of 90-minutes and a long ride of 3 1/2-hours (my second of this duration).  No swimming.

It's funny how short a 9-mile run has come to feel - like a nice easy stroll.  This week I mixed up where I ran and explored some neighborhoods I haven't been through in a while.  The weather was very humid (although the temp wasn't too bad) and although I probably sweated more than usual, my pace was very good.  Even during my long run, I had to force myself to slow down several times - not a bad problem to have.  Overall, I very much enjoyed the runs and feel like I am on track with my current progress.

My 1 1/2-hour bike rides feel much like my short runs - easy and short.  I do push these rides harder than my long rides, but the time seems to go by in a blink.  My long ride this week also went well, but as I said last week, 3 1/2-hours is a long time to be on the trainer, and the tv programs on at 4:00 am aren't the best.  I had a little issue with booty soreness this week but I got through it.  My legs felt great and my nutrition seems to be close to where I want it (I still need more calories but I am working on it).  I have a 104-mile ride coming up in 3-weeks that will be a great dry-run for me to really see how my nutrition holds up.  This coming week my long ride is 4-hours.  I'm not sure when or where I am going to do it - probably on the trainer again.  Ugh.

My swims, my swims, where art my swims?  My YMCA was closed this entire last week for their annual deep cleaning.  I made the decision not to fret about it and just enjoy the run and bike.  This coming weeks blog, however, will show a pretty serious jump in pool time.  The time has come to get my swim workouts nearer to race distance - should be fun:)

*Iron Training - Week 10*

Well, I'm a little late blogging about last week's workouts, but better late then never.

Monday I biked for 90-minutes on the trainer.  After a step-back week the week before, it was good to go a little longer.  My legs felt good and fresh and I probably pushed a little harder than I normally do.

Tuesday I did bubkis.

Wednesday I biked for 90-minutes, again feeling good and easy at this distance.

Thursday I ran 8-miles in a new pair of Brooks Ghost 7's.  This is probably my 8th or 9th pair of Ghosts and I just absolutely love them every time.  It felt so good to be wearing new shoes that I ended up running 30-45 seconds/mile faster than my usual pace for the distance.  Like running on air...

Friday I woke up at 3:50 am and biked on the trainer for 3 1/2-hours.  Yes, 3 1/2-hours.  That's a long time to be on the trainer and with very little on TV that early in the morning, tested the limit of my sanity.  Besides that, the ride went very well and I had good energy throughout.  I will admit, however, that despite consuming Shot Bloks every 15-minutes, I became physically hungry at some point and would have like some more solid food.  For my next long ride I will definitely implement a couple of cut up peanut butter and jelly sandwiches into the mix.  I plan to do this for my race, so now is the time to try it out.

Saturday I ran 8-miles.  Again, because of my awesome shoes, I ran "too" fast but I felt good doing it.

Sunday I ran 13-miles around town.  I broke the run into 2-loops so that I could refill my handheld bottle.  I was out of Gatorade so I just carried water and ate a Shot Blok every mile and a half or so.  This definitely is not my preference for a run - liquid nutrition is much easier for me and seems to sit better in my stomach.  Regardless, the run went well and I held my pace at or a little below 9:00.  Good.

*Iron Training - Week 9*

This week was a step back week.  I was glad to have it.  My legs were feeling pretty hammered at the start of the week.  Now, at the week's end, they feel rested and fresh.  Ahhh...

Monday:  I biked for 45-minutes on the trainer.  Zzzzzzzz...

Tuesday:  I swam a straight 2400-yards.  This was a good swim for me.  I breathed both ways as per usual.  I felt pretty smooth and comfortable.  Good thing, considering the race distance is 4200-yards:)

Wednesday:  I biked for another 45-minutes.  So, so, easy.  Later in the day I ran 5-miles around town.  It was a beautiful night and I thoroughly enjoyed myself.

Thursday:  I ran another 5-miler in the morning.  Comfortable pace, easy distance.  My legs thanked me.  Later in the day I swam a straight 2600-yards, arguably my best swim ever.  I swam strong the entire distance and only stopped because the Y closed for the evening and they kicked me out.

Friday:  Rested.

Saturday:  I biked for 90-minutes on the trainer.  It felt good to go a little longer.  My legs were rested so I had to resist the urge to hammer it.

Sunday:  I ran 8-miles outside.  It was a pretty nice morning and I felt good so my pace was quite a bit quicker than normal.  I didn't fight it and just cruised along at whatever felt good.

*Iron Training - Week 8*

Monday I biked for 90-minutes on the trainer.  I was still tired/sore/stiff from my lousy run the day before but I was able to ride out most of it and actually felt a little better when finished.  I spent the balance of the day trying to hydrate the best I could.

Tuesday life just got in the way... what else can be said?

Wednesday morning I had another good 90-minutes bike session.  My intensity was very solid and the time flew by:)
Later in the day I ran 8-miles outside.  About 3-miles into the run I bumped in to a guy I kind of know who was also running.  I sped up to keep pace with him and we chatted for a couple miles before we ran our separate ways.  My pace for those miles was about 1-minute/mile faster than I intended to go but it felt good and so I just kept that pace for the better part of the way home.  I slowed it back down the last mile to cool down - overall a good, fun run.

Thursday morning I biked a bonus 60-minute ride.  Short and sweet.  The purpose for the bonus ride was to work out any potential lactic acid build-up from my run the evening before.  It was probably a good idea.

Friday morning I woke up at 4:00 am and biked for 3-hours on the trainer.  This is my third ride of that distance and after next week's "step back", I will be increasing my long ride to 3 1/2-hours.  I have to tell you, that is a looong time to ride on a trainer.  This morning's ride tested my patience a bit (the Tour de France is over and there isn't much on TV at 4:00 am).  I am going to have to figure something out for the future, longer rides.

Saturday morning I woke up early and got in an 8-mile run before heading down to my son's Divisional swim meet.  It was a beautiful morning and I enjoyed every step of the run.

Sunday morning I ran 13-miles around town.  I ran two, different out and back loops so that I could refill my hand-held.  The run went well.  I kept my pace right at 9:00 pace for the majority of the run but picked it up a bit at the end (not sure why).
Next week is a step-back week.  I am ready for it:)

*Iron Training - Week 7*

Monday morning I biked for 90-minutes on the trainer, once again while watching the Tour (stage 15).  The end was crazy exciting as the pack caught the two leaders with only about 10-feet from the finish line.  Also, once again, I found myself hammering away on my own bike as I watched.  Okay.
Monday evening I swam 2100-yards at the Y, alternating breathing every 25-yards.  It was a good swim for me and felt fairly easy (good thing as it is only 1/2 of the race distance).

Tuesday morning I lifted weights at the Y.  I was feeling pretty tired out and struggled a bit with my weights.

Wednesday I woke up at 4:00 am and biked 3-hours on the trainer.  Everything went well and I watched the tour while riding, once again finding myself hammering away now and then.

Thursday morning I ran 8-miles at a pretty decent pace - faster than I should have for sure.

Friday morning I biked for 90-minutes on the trainer.  I put forth a very solid effort on this ride and although it felt short, my legs felt good and worked when done.

Friday and Saturday I was down at my son's state swim meet.  They did great and it was fun to watch but the driving 5-hours each day and sitting on the bleachers at the meet made me feel tired (and lazy).  As a result, no Saturday run for me:(

Sunday I woke up and ran 13-miles outside around town.  Despite going early, it was super humid and a little warm.  I pretty much felt like crap the entire run - from elevated breathing and heart rate that wouldn't come down.  The only thing that I can say for the run is that I got it done... and have felt crummy all day since!

*Iron Training - Week 6*

I am glad to be back to a normal week of training.  I feel good and am ready to continue to build my distances.  Things are going to get a little tricky at the end of the week juggling work, my son's state swim meet, and training, but by planning down to the hour, I think I'll be able to do it all (we'll see) :)

Monday I biked for 90-minutes on the trainer.  It was a solid ride for sure.  I was watching the Tour de France as I rode and found myself really hammering away a few times.  It was fun.

Tuesday morning I lifted weights at the Y.  I haven't raised any weights in a couple weeks but am fairly satisfied to leave things alone for a bit.
Later in the day I ran 12.5-miles outside around town.  It was an exceptionally cool day for mid July and felt perfect for my run.  I tried out a new waist belted hydration system (instead of my handheld) that allowed me to carry more liquid.  Unfortunately, it was a bit of a bust and pretty much just annoyed me for the better part of the run as it wouldn't stay in place and bounced around.  Regardless, my run went really well and I ended up averaging 8:44 pace - much faster than I should have perhaps, but because of the cool weather, it just felt easy:)

Wednesday morning I biked another 90-minute ride on the trainer.  My legs were a little tired from the long run the night before, but not bad.  I consumed a Shot Blok with water every 15-minutes (as I always do) and my energy level stayed good throughout.

Thursday morning I lifted weights at the Y.  I had trouble getting myself out of bed for the lift, but I managed and got the job done (well, even).
At lunch I went to the Y and swam a continuous 2100-yards (half the race distance).  As prior, I alternated breathing left and right every 25-yards.  It took me about 1000-yards to really find my groove and get comfortable and then I was fine.  I still have to work harder breathing left but it is manageable.  I am hopeful to squeeze in another swim tomorrow evening before leaving for my son's state swim meet.  We'll see...

Friday morning I got up at 4:00 am and jumped on my bike for a 3-hour trainer ride - my longest to date.  The ride went very well.  I had the pleasure of watching the Tour De France while riding and really enjoyed it.  I found myself hammering away from time to time and had to reel it back in:)  As I typically do, I suffered some rear end discomfort late in the ride but it wasn't too bad.  I felt pretty good about myself after this ride.  With the busy weekend I was in for, there wasn't any other time to make it happen, and I took care of business.  Go Homey!

Saturday I was down at my son's state swim meet.  We had to get up at 3:00 am to go, which was a little rough, but the meet was good and I enjoyed myself.  There was a couple hour break between one of my sons's individual events and a his relay, so I took the time to go out for an 8-mile run around the campus/town.  I forced myself to keep it slow and I was probably just under 9:00 pace.  My legs felt pretty decent - a little achy at first but they loosened up pretty quickly.

*Iron Training - Week 5*

This week was what is called a "step back" week.  It means that while you perform the same number of workouts, the distances are decreased a fair bit.  These step back weeks occur every fourth or fifth week and are intended to give both the body and mind a bit of a re-charge.

I wasn't exactly sure how to handle the week and to be honest, I really didn't want it (although I am sure it was a good idea).

My runs were 5, 5, and 6-miles - very short relative to my runs of late.  I ended up running them at a considerably faster pace than I have (like a whole minute/mile faster).  While it felt good and was fun, it did make my legs a tiny bit sore which kind of defeats the point of a step back?

My rides were 45, 50, and 75-minutes - so short that it felt like I was cheating or something.  So I hammered them:)  Fast, hard, and smooth and that also felt good.  These did not leave me sore at all and were probably worth while rides.

My swim (yes, only one I am afraid) was a straight 2100-yards (1.2-miles).  I swam this alternating breathing left and right every 25-yards.  I certainly had to work harder to breath left - which made breathing right feel like a walk in the park.  Overall it was a very good swim (I just needed a couple more of them).

I also lifted weights twice (without my partner).  The lifts both went very well and left me feeling strong.  To be honest, I am surprised by how much I like a few strength days in the mix.  It may be mental, but I really do think I am better off with them in my training program.

*Iron Training - Week 4*

Back from vacation.


Yesterday morning I biked for 75-minutes at a moderate effort level.  I felt good throughout the ride (as I have come to expect for my shorter rides).


Last night , due to storms in our area, I went to the Y and ran 8-miles on the treadmill.  All was well until the power went out - but fortunately, it was only for a second or two, and then I was able to resume my run.


This morning I went to the Y and lifted weights (by myself).  I miss my lifting buddy.  I kept my weights on the light side since I didn't lift last week at all while on vacation.


At noon, I went back to the Y (again) and swam a straight 1600-yards.  I felt good and smooth, but certainly slow.  This swim in combination with last week's weight layoff might make for a sore Justin tomorrow.  We'll see, but I'm betting yes...

Last night I went to Y and swam another continuous 1600-yards (the same as the day before).  The previous day I breathed only to my right side the whole way as is pretty normal for me.  Last night, however, I was determined to breath only to my left side.  Now I have done swim workouts where I swim 50's alternating breathing left and right, but the most I have ever swum continuously breathing left is 100-yards.  The reason is that I get out of breath and am forced to switch it up.  But did I mention that last night I was determined?  And do you know what?  I did it.  The entire 1600-yards only breathing left.  I am really still amazed and I came away feeling very happy.  Why, you might ask?  Well, being comfortable breathing both ways and practicing that way helps to even out one's stroke which can lead to increased speed and also a straighter swim in the open water.  While last night's swim was not exactly comfortable (I had to really concentrate), I am excited to have gotten past this hurdle and will continue to work (and hopefully improve).


This morning I biked 75-minutes on the trainer - a good effort yet relatively comfortable.  Later in the day I ran 8-miles outside around town.  I took it easy and felt solid:)

It was fourth of July weekend and I spent a lot of time with my family running around between parties and working in the yard.  Regardless, I did execute my long bike and long run.


Saturday I biked on the trainer for 150-minutes (2 1/2 hours).  I did well with nutrition and pace.  My energy felt good throughout and my legs felt strong.  My buns, however... 1 hour and 45-minutes into the ride I began getting uncomfortable and was extremely ready to get off the seat by the ride's end.


Last night I ran 12-miles outside around town.  It was surprisingly warm and definitely humid.  I knew it wasn't going to be a fun run for my from the start and I was right.  My energy started feeling low about an hour into the run.  Shortly after that my legs started feeling heavy.  As a result, I slowed my pace and finished about 3-minutes slower than I would on a cooler day.  At the end of the run I felt pretty wiped out.  I immediately drank about 40-oz of chocolate milk which certainly helped (and just tasted good), but not as much as just climbing into bed and going to sleep.

*Iron Training - Week 3*

I'm on vacation!!!  Hooray for me (and hooray for my family).  We need a break and the timing is good.  We arrived yesterday at noon and pretty much just chilled out yesterday.  So a quick recap of the past few days leading up until now:


Sunday night (at 8:15) I went out for a run.  I actually wasn't sure how far I would go when I started, only that it would be somewhere between 8 and 11-miles.  So I took off and just went where my legs took me.  At 5-miles into the run I was at a very logical turn-around point and so I did.  My pace was a comfortable 8:45 to 9:00 and my legs felt pretty solid.  It was a nice evening from a temperature standpoint but pretty humid so by the end of my 10-mile run I was soaked like a drowned rat.


Yesterday morning I biked a quick 60-minutes before shutting it down in order to get the car packed and the shown on the road:)


This morning I set the alarm for 5:30 (yes I am on vacation) and got up to ride my bike - I brought it and my trainer.  I rode at a decent effort level for 75-minutes.  I felt comfortable in the saddle for the majority of the ride and finished just as my family began to rise:)

Still on vacation - last day, though:(

The day before yesterday I biked again for 75-minutes on the trainer - again at 5:30.

Later in the day I went to the health club and ran 8-miles on the treadmill.  I really prefer running outdoors but it is quite hot and humid and my vacation location is LOADED with serious hills.  I really just didn't feel like wearing myself out so the flat and air conditioned treadmill was the answer.  Other than being boring, the run went well.

This morning I biked for 135-minutes on the trainer - my longest trainer ride to date.  I broke up the ride into 15-minutes segments (in my mind).  I couldn't find the TV remote so I was just staring at a wall (boring) and taking it 15-minutes at a time helped me keep my sanity.  My rear end felt great until about 1:45 into the ride and then got a little sore - not bad though.  Hopefully next weekend I can get out on the road with a buddy of mine for my long ride - or at least my buns hope I do..

*Iron Training - Week 2*

So it looks like I am going to have to give another weekly update as it has been 5 or 6 days since I have posted.

I started the week off well with a solid 60-minute ride on the trainer.  My effort level was good and I imagine my power output was as well.

Tuesday morning I lifted weights with Ian.  He was pretty cooked from his long day of swim practice the day before so we kept his weights and sets down a bit.  I did my usual lift although I must admit I felt tired and had more trouble with some exercises than I normally do.
Later in the day, I went for a little run.  I intended to run 11-miles.  The trouble was I began my run at noon on a very hot, sunny, and humid day.  The route I took was through the hilly portion of town and provided no shade at all.  Hmmm.  I did bring my handheld bottle and some Shot Bloks.  I knew the heat was going to make for a tough run, but I looked at it as a chance to test my patience as keeping my pace real slow would be required.  I took off running at 9:00 pace.  I was hot, but the pace was fine, and the first 5-miles went smoothly.  Soon after, though, the heat really started feeling oppressive.  I could feel my energy getting sucked out of me and my heart rate elevating.  I slowed my pace and hit my turnaround point in the run (5.5-miles).  Things on the way back got worse and at one point I was running up a large hill, feeling like I was on fire, and running a whopping 10:45 pace (barely running).  I made the decision to deviate from my route in hopes of shortening the run.  In doing so, I finished by running up the biggest hill my town has to offer.  Ugh.  I finally got back home and immediately turned the hose on and let it run over my head.  Ahhh!  Sweet relief.  The run ended up being 9.7-miles (but felt like 20).  It amazes me how badly the heat affects me.  Good thing my race is the end of October:)

Wednesday I woke up to ride my bike to sore legs - I assume from the run.  I biked for 60-minutes and kept my effort a little lighter than I normally would.  The ride helped to loosen me up but I could tell that I was probably going to get sorer before it went away for good.

Thursday morning I lifted weights by myself.  Ian was wiped and I had no problem leaving him home.  My lift went well (better than Tuesday) with the exception of the leg press.  My legs were still pretty tired from my crappy run and burned with lactic acid buildup.
Later in the morning I ran 8-miles outside around town.  It was early enough that although humid, the temperature was reasonable.  I ran through a flatter part of town and felt at easy and comfortable the whole run.  Good.

Friday I biked 60-minutes on the trainer at my usual effort.  Not much else to say about that one.

Yesterday I biked for 120-minutes on the trainer.  Oddly, I had a tough time getting comfortable on my saddle.  I pretty much was shifting around the whole time and was sooooo ready to get off when the 2-hours were up.  On the plus side, my effort was good and my legs felt solid and strong.

*Iron Training - Week 1*

Hello, Hello.  I have been out of touch for over a week!  My crazy life has flung many an obstacle at me but I am still smiling and having fun.  Despite a week filled with work, baseball games, and swim meets, I did manage to get in 9-training sessions - lots of biking, some running, and yes, finally, (a little) swimming.

The bike:  I am very happy with my biking progress.  I am feeling stronger and stronger and even on my long rides I am feeling energetic and comfortable throughout.  To date, my nutrition plan is holding up well and I am optimistic about going longer.

The run:  My run continues to improve.  I look forward to my long runs (currently 11-miles) and my 7-mile supporting runs feel very easy.  I have to force myself to slow down on the 7-milers (although occasionally I'll let it rip for a couple miles).

The swim:  Ha.  I got in the pool last week for the first time in quite a little while and took off like a bat out of hell.  My lifting has given me a little strength and I cruised along at a good clip thinking I was a fish - this, however, lasted all of 50-yards before shoulder fatigue set in and I had to slow down considerably.  Fool.  Man, oh, man.  I am out of swim shape.  As a result, my swim set consisted of a bunch of shorter intervals which diminished in form as the yards went on.  Okay.  I have established a starting point and will work from here.  No worries:)

*Base Build - 43*

Yesterday my 60-minute bike ride got cut short by 15-minutes due to family obligations.  It was a very busy day and we were running around like crazy people for most of it.  Fortunately, the time spent on the bike was at a higher intensity than usual so I wasn't quite so disappointed to finish early.

Today I ran 10.5-miles around town.  Tour de Valpo.  This week the tour took me west and north through the rolling rural hills.  I was diligent to keep my pace down as I was a little concerned about my calf tightening up again.  Fortunately, it never did.  Perhaps the slower pace helped (or maybe I was just better hydrated).  I must admit, though, that my legs felt a little achy for about the last third of the run - that surprised me a little.  My 10-miler last week felt great so I sort of expected the same.  Oh well.  It was a decent run and executed reasonably well:)

So... tomorrow officially begins my 20-week program.  It will be exciting to work through the schedule I created.  My base building went pretty well and both my bike and run are ahead of where I wanted them for the start of the 20-week program.  The swim... well, thats another story but I know that I can get it on track.  It was a conscious decision to hold off on my swim training.  I simply felt that my energy was better spent on building a nice fat base for the bike and run.  And so onward we go.  Iron Training begins... now.

*Base Build - 42*

Thursday Ian and I lifted weights again.  He was still pretty wiped - he had another tough swim practice the night before.  I was feeling as chipper as I could at that time in the morning and had a good workout - even raised the weights on two exercises.

Yesterday morning I rode on the trainer for an 60-minutes.  It was an uninspired ride and I had only one eye open (so to speak) for the first half of the ride.  I finished sweaty and annoyed with myself for my lack of effort.

Last night I ran 7-miles around town.  I started of running too fast and never really did reel it in.  Each mile was at 8:2x pace.  Strangely I felt good and easy the whole run, but during the last mile my right calf tightened up and it felt like I was running with a golf ball in my leg (ouch).  I stretched it out when I got done but my calf cramped up in my sleep last night too.  Not drinking enough water over the course of the day?  Very possibly the case - especially now as it gets into summer...

*Base Build - 41*

Monday I biked for 120-minutes on the trainer.  I fueled with Shot Bloks every 10-minutes followed by a couple swigs of water.  This seems to work pretty well and I must admit that I like the taste of the Bloks quite a bit and look forward to each one.
I felt pretty good and strong for the ride and rode they second hour harder than the first.  By the ride's end my rump was getting anxious to be done, but overall a good ride.

Yesterday morning Ian and I lifted weights.  He was sort of dragging (5:15 is pretty early for him still) and was kind of going through the motions.  I felt great.  I think if I were to look back, the Tuesday workout is always a little off for him.  He will likely be a different animal come Thursday.

Last evening I ran 7-miles while the kids swam at the University.  Most of the run was executed too fast, but I forced a slowdown the last couple miles and finished very loose.  I am please with how comfortable my legs feel on both the long runs and these shorter, supporting runs.  Hopefully I will continue to feel this way as the distances continue to build:)

*Base Build - 40*

The time, the time... where does it go?  I have not posted here in a week - between the kids baseball and swimming, work, working out, and late dinners, by the time I finally stop at the day's end, I just want to go to bed:)

Tuesday - In the morning, Ian and I lifted weights.  We were both pretty tired from the weekend but we got the job done (with one eye open).
Later in the day, I ran 6-miles at the University campus.  My legs felt a little heavy from the 10-miler the day before but not bad and I had to hold myself back from running too fast.  I ended up averaging 8:48 pace - okay.

Thursday - A triple workout day.  Ian and I started the day out right with a good lift.  We were significantly peppier than on Tuesday, and managed to increase a few weights.
Late afternoon I biked for 60-minutes on the trainer at a decent intensity level.  My legs felt good and strong so I decided to add a run.
The run was a 6-miler at the University (about 45-minutes after the bike).  I started off nice and slow but gradually built speed every mile and finished with a sub 7:30 mile.  I have no idea what prompted the reverse split run, but I felt good so why not?

Friday - I biked for 60-minutes on the trainer in the morning.  I treated it as a recovery workout so lower in the effort department.  It was a good idea and I managed to work out the little bit of soreness that had developed from by bike/run brick 12-hours before.

Saturday/Sunday - I did nothing.  Watching my son's baseball game and mowing my yard on Saturday yielded a serious sunburn on my legs and arms.  I had intended to bike but my crispy legs just didn't want to bend:)  Sunday I went to my kid's swim meet (very early) and then just came home and napped.  I had originally intended to take that day off and only felt minor guilt for not using it to make up Saturday's missed ride.

*Base Build - 39*

I had a pretty good Memorial Day weekend from a training standpoint (and otherwise).  Yesterday I biked for 120-minutes on the trainer.  I fueled with Shot Bloks and took in 200 calories per hour.  I also drank about 24 oz of water an hour.  I had good energy and my legs felt quite good throughout.  Interestingly, I wore my tri shorts and felt pretty comfortable most of the ride - at the end my rear end was getting a bit tired of my seat.  All in all, a good ride for me.

Today I ran 10-miles around town.  I carried only my handheld bottle with concentrated Gatorade but it was enough and I felt solid the whole run.  I ended up averaging 8:48 pace - a bit too fast - but it felt right today.  The really good thing was that my legs never got to feeling achy like they usually do at the end of a long run:)

*Base Build - 38*

Tuesday morning Ian and I lifted weights.  He was pretty wiped out and I had to drag him out of bed.  He had run hills the night before at his swimming practice so he went light on the leg press.  I felt good.  My legs were fine despite the 10-miler the day before (good) and generally had a good lift.


Yesterday I biked 60-minutes on the trainer.  It was my turn to feel wiped out and I had to drag myself out of bed.  As a result, my ride felt somewhat uninspired and my effort level wasn't what I would have liked it.  I got through it though:)


Last night I ran 6-miles outside from the University campus.  It was pretty warm out so I tried to keep my pace slow - which was tough because I was feeling pretty good.  I like running in that area - there are lots of hills and shaded residential streets in one part, and campus buildings and flats in another - a good mix.


This morning Ian and I lifted weights again.  He was feeling more chipper today and "bounded" out of bed (or at least didn't have to be dragged).  We had a good session and tried a different triceps machine - which we liked.  I haven't weight either one of us in a couple weeks.  It will be interested to see where we are.  I'll guess 147 and 187?

Later Post:  Tonight I ran another 6-miler at the University.  I forced a slow pace and ended up averaging 8:58 - pretty good since I was shooting for 9:00.  An easy run for sure but worthwhile just the same:)

*Base Build - 37*

Today at lunch I ran 10-miles - my first double digit run in quite some time.  It was a beautiful day - sunny and pleasant, maybe 60 degrees.  I had eaten a good breakfast and brought my handheld bottle which I filled with highly concentrated Gatorade so no worries from a nutrition and energy standpoint.

I started out running at an "easy" pace - about 8:30's according to my Garmin.  I knew I ought to slow it down a bit - there's no way I'll be running 8:30's come race day, so I made in effort to slow up.  I did a little each mile until I got it around 9:00 pace, where I held steady.  My finish time of 1:28:00 equates to an average of about 8:50 pace so not too bad.

My legs felt pretty good throughout.  They started getting a little achy toward the end (as they always do on my long run day) but not bad and I wasn't wiped out when finished.
Overall this was a good run - certainly better than my previous long run.  A little planning goes a long way:)

Here's a quote I recently heard that I like:
"Genetics may load the gun, but its training that pulls the trigger."

*Base Build - 36*

Over a week has passed since my last post but not from a lack of training or a desire to post - simply for the reason of time.  It is much harder to find 5-minutes to sit down than one might think.

Monday:  I rode my bike for 90-minutes on the trainer.  I fueled with absolutely awful tasting raspberry-chocolate Shot Bloks, a banana, and about 24 oz of water.  I felt energetic enough, but had trouble staying comfortable in my position and was generally fidgety.

Tuesday:  Ian and I lifted weights.  We had a good, solid session, and even raised a few weights.  We did lunges (which we usually don't do) and my hamstrings tightened up almost immediately.

Wednesday:  Thanks to Wednesday's lunges, my glutes and hammies were quite sore and tight.  I biked for 60-minutes on the trainer and just couldn't get comfortable. When I finished, I got off my bike, looked at my seat, and scowled.
Later I ran 5-miles outside in the cold rain.  While the weather sucked, I cruised at a pretty nice pace for the run and even managed to loosen up the legs a bit.

Thursday:  Ian and I lifted weights and were simply huge and awesome!  Not really, but we had a good workout.  After work I ran 6.3-miles outside.  It was a beautiful, cool evening and the run felt great.

Friday:  I managed to sneak in a 60-minute bike ride after the kids went to bed.  Night workouts are hard to fit in (and against the rules) but I definitely am able to give a harder effort than I can at 5:00 am :)

Saturday:  After baseball games, working in the basement, and playing outside with the kids, I squeezed in a 90-minute ride on the trainer.  I fueled with fruit punch flavored Shot Bloks (yummy) and 24 oz of water.  Note to self, that is not anywhere close to enough water - double would be about right.  Regardless, my effort was pretty good and I was "moderately" comfortable in my position throughout - although I was pretty happy to get off the seat when done.

*Base Build - 35*

Wow - it is already Thursday and I haven't posted since Sunday!  Okay, time for the nickel recap:

Sunday afternoon Ian and I lifted weights at the Y.  We moved up the resistance on a number of exercises and did well with them.  My only concern is that things always feel easier at 2:00  pm than they do at 5:30 am so we'll have to see how these new weights feel on Tuesday morning.

Monday I biked for 60-minutes on the trainer.  I rode strong and felt good, however soon after the ride my legs felt tired and achy.

Tuesday morning Ian and I lifted weights.  He had a very tough dry land/swim practice Monday night and was feeling exhausted so I had him just do two sets of each exercise at a reduced weight.  He got through it but was dragging.

Wednesday morning I biked for 60-minutes on the trainer.  The ride wasn't great - my legs felt trashed from the get-go and I'm not really sure why.  They continued to feel sluggish the rest of the day. 
I decided that a light run my cheer them up so I ran 5-miles at a very easy pace around the University campus.  It turned out to be a good decision because my legs loosened up and even complimented my wisdom when I was finished:)

This morning Ian and I lifted weights again.  He was feeling much better today and did well with his usual weights and sets.  On the way home he told me that he really liked lifting weights.  Happy dad:)

Today at lunch I ran 9-miles outside.  It turned out to be a TERRIBLE run!  To start, the weather has suddenly decided to get hot - 85, sunny, and humid.  At 6'-4", I struggle in the heat.  To make matters worse, I really hadn't eaten much prior to the run - a muffin a few hours earlier.  I was hungry from the start.  Lastly, I forgot to bring my hand held bottle and so I had no water or liquid energy of any kind.  By mile-2, my stomach was growling and my mouth was dry.  Hmm.  Not good.  I plugged on and by mile-5, I pretty much felt like crap.  At this point I ditched my shirt in hopes of cooling but it didn't make me feel any better.  The last two miles are hilly and it was a struggle to keep things moving.  I finished totally drained, both physically and mentally.  I immediately loaded up on water and as much food as I could hoard and then jumped in a cold shower.  I continued to sweat for a good 30-minutes after the shower.  Ugh.  Dumb, dumb, dumb.  Today would have been a great day to practice my nutrition.  Instead, I completely ignored it and will likely feel the effects even tomorrow.

*Base Build - 34*

I haven't posted in a couple days - busy as usual:)


Friday I biked 60-minutes on the trainer.  My legs were actually pretty tired and a little achy from my long run the day before - which surprised me considering how fresh they felt after the run.  Regardless, my effort level was pretty good and I was generally comfortable.  I did walk around with "heavy" legs the rest of the day, though.


Yesterday was a busy day starting at about 8:30 am.  I needed to run but made the decision to hold off until later in the day (until my legs woke up).  Unfortunately, I was jumping from one thing to the next until about 9:30 pm - at which time I gave up on getting the run in.  Okay - let it go.


This morning I got my workout in early (as I should have yesterday).  I biked for 90-minutes on the trainer.  I wore my Desoto tri shorts instead of my bike shorts and really felt fine (chamois butter assisted).  I worked pretty hard on the ride and actually felt stronger as the ride progressed.  Good.  I fueled with Cliff Shot Bloks - a package of 6 for 200 calories total and about 24 oz. of water.  I took one Blok every 10-minutes starting at 30-minutes.  It worked well and my energy was good.

*Base Build - 33*

Tuesday Ian and I went to the Y and lifted weights.  We had a good lift - not much else to say about that.

Yesterday morning I biked 60-minutes on the trainer.  For whatever reason my shorts felt perfectly fine and I was able to just concentrate on the ride - which I executed at a pretty decent effort level.

This morning Ian and I lifted weights again.  We increased the resistance on three different exercises with little difficulty.  Excellent - my plan is working (rubs hands with glee)...

Later post:  At lunch today I ran 9.3-miles outside.  It was chilly and was "threatening" rain.  About hallway through the run the "threat" turned real and I got dumped on pretty good for about a mile.  No worries though.  I was feeling great and ran a fair bit of the distance with a smile pasted on my face.  My legs never got to "achy" and my general energy level stayed fairly constant throughout.  Go Homey!

*Base Build - 32*

Today at lunch I snuck in a quick 5-mile run outside.  It was really windy - straight out of the east.  I felt like I was either running in place, running sideways, or running way too fast:)

So I forgot to comment this past Friday - 6 months until my race!  That sounds like a nice, long time from now but I know it will go by fast.  My 20-week training plan starts June 9th and my long runs and bikes are where I want them.  The swim... well...

*Base Build - 31*

I knew today was going to be another crazy, busy day so I got up early to get my workout in.  I rode on the trainer for 90-minutes fueling with 32 oz of water and a packet of Sports Beans.  I felt pretty good from an energy standpoint, but my bike shorts were really annoying me and chaffing my legs.  They were pretty low rent shorts and are proving the point that you get what you pay for on some of these longer rides.  It may be time to invest in something a little better.


Later in the day Ian and I went to the Y and lifted weights.  Ian was over at his girlfriends, but he agreed to leave there so we could workout (after which I took him back to her house).  I am happy with his devotion to this - he is eager to go and after only 3-weeks of workouts I can already see changes in his physique (don't tell him I said that, though).

*Base Build - 30*

Today I ran a 5.5-mile recovery run in a fairly hilly part of town at too fast of a pace:)  Ha.  So much for a recovery run.  Oh well - the weather was beautiful and I enjoyed every second of the run.

*Base Build - 29*

This morning Ian and I lifted weights.  Much to Ian's delight, we did machine squats in lieu of free weight squats.  I think he feels much more comfortable (and confident) with the machine.  Good. 




At lunch I ran 9.15-miles.  This is the furthest I have run in quite a long time (I will probably be saying that a lot over the next several months).  I ran at a comfortable, albeit faster pace than I probably should have.  At around the 7-mile point, my legs started feeling a little achy but my pace and breathing were good. I rewarded myself with a big glass of chocolate milk when I was done:)  For any of you who haven't tried chocolate milk after an endurance workout, you are seriously missing out.  Fantastic!

*Base Build - 28*

Today is Wednesday morning already.  My how the days go by sometimes...

Monday evening I rode a hard 60-minutes on my bike (trainer).  I find it much easier to give a hard effort when it is not 5:00 am.  The ride felt great and powerful with no aches or pains to speak of.

Yesterday morning Ian and I lifted weights.  He was pretty worn out from a hard dry land/swim practice the night before so we just did two sets of each exercise, including a few new machines we hadn't yet tried.  It was fun and he did well.  Last night he had a good swim practice so our lighter effort must have been good for him.

This morning (moments ago) I rode another 60-minutes on the trainer.  Man, it was hard for some reason.  Mt legs felt tight and achy, my seat felt hard as a rock, and my eyes didn't want to stay open.  Ugh.  Oh well, I worked through it the best I could and finished the job:)

*Base Build - 27*

It has been a whole week since I have posted, unfortunately.  Like last week, this week was a little crazy (including a trip to Pittsburgh for work), so I just haven't had time to sit and write anything.

The good news is that I have made time to train and so once again, I will recap:

Last Saturday I squeezed in a 5.25-mile run in between the kids sports and a whole lot of yard work.
Sunday I worked in the yard all day, but did lift weights with Ian.
Monday I biked for 90-minutes on the trainer at a very solid effort.  I fueled with only water and a banana (half way through) and felt solid the entire ride.
Tuesday Ian and I hit the weights at the Y at 5:30 am and then I drove to Pittsburgh.  I did manage to run 5-miles on the hotel treadmill (piece of crap) - but it wasn't very fun.
Thursday Ian and I went to the Y and lifted weights.
Yesterday I biked for 60-minutes on the trainer.  It is funny how easy a 60-minute ride has become now that I have a totally awesome seat:)
This morning I ran 8-miles outside.  Ahh!  Outside on a beautiful, crisp, sunny morning - you really just can't beat it.  I felt very comfortable for the run.  Six of the 8-miles were at a pretty easy pace and two were run at about 45-seconds per mile faster.  Good and Good.

There.  A lame recap of a somewhat lame week.  Happy Easter (tomorrow)!

*Base Build - 26*

I haven't had a chance to post the last few days so I'll recap now.

Tuesday morning Ian and I went to the Y at 5:30 am and lifted weights.  We were both still really sore (he had become sorer as the day progressed Monday).  The workout was good and I think we both felt temporarily better but the soreness came back quickly and I know I felt pretty rough all day.

Tuesday night I went out for a night run.  I really haven't run at night (outside) in a while and I had forgotten how much I love it.  My legs felt pretty leaden from squats and I assumed they would loosen up, but mile after mile, they did not.  I only ended up running 5-miles, but I still enjoyed myself.

Wednesday, still feeling beat up, I decided to take a day to rest.  It worked.  I woke up Thursday feeling quite fresh.

Yesterday morning Ian and I lifted weights again.  He seems to be getting the hang of it and more comfortable with the environment.  Early mornings at the Y are pretty nice because there really aren't many people there.  I felt good and my soreness is gone.  Ian's soreness (and muscle fatigue) is still hanging around a bit, though.  He has had hard swim practices every night this week so his muscles haven't had a whole lot of chance top recover.  He has the weekend off from swimming, though, so I anticipate he will be fresh come Monday.

Last night I jumped on my bike and rode a good, hard 60-minutes.  As I was telling a buddy last night, with my new seat I have developed a new love for my bike.  It is so nice to be able to just focus on the ride instead of how much my rear end hurts:)  With that enthusiasm in mind, I have started looking for some local century rides for late September/early October. 

*Base Build - 25*

Super-duper sore.  That is how I am feeling today.  It started out pretty rough this morning and is getting worse as the day goes on.  The soreness, of course, is a result of yesterday's weight lifting.  Hopefully Ian is feeling better than I.

Despite the soreness, I went to the Y at lunch and ran 5-miles on the treadmill at easy pace.  It did not feel good.  I kept thinking each mile that the soreness would work itself out but it never did and I finished just as achy as I started.

We will lift weights again tomorrow and Thursday, after which I anticipate I will be feeling just fine.

*Base Build - 24*

So yesterday was a busy day.  Fortunately everything fell into place and I enjoyed myself and family in the process.
In the morning I rode for 80-minutes on my bike at a solid, steady pace.  I felt good the entire ride  fueled only with two water bottles and a banana.  My two towels were soaked through by the ride's end though, so I either need more towels or it is time to turn the fan on high:)
Later in the day I took Ian to lift weights for the first time ever.  We did three sets of each body part and 10-15 reps of each set.  I started him (and me) with fairly low weights but he did great with them and I anticipate that in a few months he is going to be showing some real strength.  I look forward to this time together with him and am confident his swimming will benefit.

*Base Build - 23*

Mid-morning today I went for a run.  It was a beautiful day - 50 degrees and perfectly sunny with little wind.  I took off from the house and headed west (the opposite direction from my usual route).  I had no particular path in mind.  I was wearing my Garmin watch and knew that I wanted to run somewhere around 5-miles.  My pace was quick to start - certainly faster than it has been but since my breathing was in check (and it was such a beautiful day) I rolled with it.  The run took me through a number of higher end subdivisions with rolling terrain.  It was fun and a nice change of scenery.  I kept up my pace and even bumped it up a bit the last mile or so.  In the end, I finished with a solid 5.25-mile run in the bank, and while faster paced runs aren't prescribed right now, it was certainly fun (and that's worth something).

*Base Build - 22*

Yesterday I didn't get on my bike until I got home from work.  I managed to squeeze in a very good 60-minute ride before I had to run off to get the kids from swimming.  My effort level for this ride was high and I was totally soaked when finished.  Oh yea!

*Base Build - 21*

Today I worked from home and snuck over to the Y at lunch.  Over my Florida vacation I had a lot of time to think (38-hours driving).  A considerable chunk of time was spent thinking about my upcoming Ironman.  In a nutshell, I am fairly scared, and in particular I am afraid of the swim (and the run and a little of the bike).  My response to this fear was the decision to ramp up my swim distances sooner than my current schedule calls for.  I also decided to cut down on the intervals and incorporate more long, straight swims to the mix.  I don't want to just be ramped up to the race distance come race time, I want to have many, comfortable, race distance swims under my belt by then - a pretty reasonable desire I would say.

So... today I swam a straight 2000-yards.  The first 400-yards were swum bilaterally and the last mile was swum breathing only to the right and with a faster turnover rate (less glide).  It went quite well - I felt solid swimming it and although tired when finished, I wasn't exhausted and my form was still decent.  Good boy.

After the swim I ran 5-miles on the dreadmill at an easy pace.  Meh.

*Base Build - 20*

Well, it has been a couple weeks since my last post.  Last week my family and I were in Florida and the week prior was crazy at work.  I've barely had 5-minutes to sit and write anything.

Instead of trying to recap the last few weeks, I'll just say that two weeks ago, I bikes a lot and last week I ran a lot.  There.  Now we're all caught up:)

Today I biked for 60-minutes at a very solid (but constant) effort.  I felt great and my saddle continues to please.  Best.  Purchase.  Ever.

*Base Build - 19*

Last night I squeezed in a 45-minute ride on the trainer.  Due to the time crunch I went quite hard on the ride.  Better than nothing.

This morning I was time crunched again.  I managed only a 4-mile run before needing to get back to the house to finish up some stuff before work.  Again... better than nothing:)

*Base Build - 18*

Monday at noon I stole away and got in a solid 60-minute ride on my trainer.  I put out a good effort and felt great - no pain or discomfort and minimal toe tingling:)

It was finally a nice and relatively warm day, so I just couldn't resist going for a little run around the university campus while the kids swam.  I ended up running just over 6-miles and due to overdressing, was soaked when I was finished.

*Base Build - 17*

Saturday morning before my son's swim meet I jumped on the trainer and rode a good, hard 60-minutes in my new position.  Unlike my last ride, I didn't feel any outer knee pain.  In fact, I felt pretty darn good.  The position is so much more comfortable than the previous - my body should take quite a bit less of a beating on longer rides... so I've got that going for me... which is good...

*Base Build - 16*

This morning I was dragging for some reason but made itover to the Y at 5:00 am and ran 5-miles on the treadmill.  The first mile was bad - I think my legs were still asleep.  They eventually woke up and things loosened up okay.  Not a great run overall.  No worries:)

*Base Build - 15*

Yesterday I ran 7-miles on the treadmill at the Y at an easy effort level.  I felt fine for most of the run but started feeling a little low on energy by the end.  I had forgotten to bring anything to drink and hadn't really eaten much.  After the run I chowed down on a JJ Gargantuan and immediately felt better.

This morning I went to the Y at 5:00 am and swam.  My sets consisted of 10x50's, 5x100's, and 15x50's all in my usual bilateral style.  For what ever reason today, my stroke felt weak when I was breathing to the left.  The actual breathing part of it was fine, but I just felt like I wasn't grabbing any water on my pull - who knows why...

Tonight I jumped on my bike for a quick 30-minute ride at a moderate, steady effort.  I had adjusted my position and wanted to see how it felt.  It had looked pretty good in the video I had taken, but you never know until you ride for a bit.  So, on a positive note, my booty pain and man part numbness are gone.  That is a huge start.  On a negative note, I felt a little knee pain and toe tingling as the ride progressed.  This may just be a function of needing to get used to sitting on the bike differently and so I will give it a couple weeks before I make any more tweaks.  Overall, the position really does feel good and i am hopeful it will allow me to endure the longer rides in my future.

*Base Build - 14*

This morning I rode my bike for 60-minutes on my new saddle - A Cobb V-Flow Max!  The difference in comfort was immediately obvious and even after an hour I had no numbness or pain.  Finally.  Because I sit on the new saddle quite differently than the previous (no long perched on the nose), I presume that my angles are all off.  I could certainly feel that I need to adjust my bars and pads and probable seat height as well.

Anticipating the need for adjustment, I videotaped my ride and will analyze it later today.

Later post:  Well, I was right.  I looked at the video and made a PDF of a frozen frame at the lowest point of my pedal stroke.  I brought the PDF into Bluebeam and measure my angles.  They were off.  To start I will need to raise my seat and scoot it back.  I will also need to raise, rotate, and widen my bars - by a fair bit I would guess.  My position as it stands is way too aggressive - particularly for an Iron distance.  My shoulders and back probably couldn't take it.  I'll make some adjustments and shoot another video.

*Base Build - 13*

I have gotten behind on my blogging these last few days.  Things have been busy at work and home and I just haven't had 5-minutes to sit down.  So, where did I leave off...

Tuesday morning I went to the Y and swam my usual 35x50's.  I felt good.  My breathing was easy.  My stroke was slow but correct.  And I felt oxygenated:)

Yesterday I went to the Y and ran 7-miles on the treadmill.  That is kind of pushing my limit for what I find tolerable on a treadmill - I would much rather run that distance outside.  Oh well.  I did it.  It is further than I have run in quite some time, but it felt good and easy and is a good starting point for building a weekly "long run".

*Base Build - 12*

Yesterday I ran in the cold - about 15 degrees with a wind out of the north.  Aside from a little face stinging, it wasn't too bad.  I ran 5-miles (the same course as yesterday), and managed to avoid the ice patches this time.  Good.

I have an interval bike set planned for this afternoon - hopefully my new saddle will show up today so I can give it a whirl.

*Base Build - 11*

This morning I rode intervals on my bike for 50-minutes.  I did a good job hitting my target heart rates for the various intervals.
Later in the day I ran 5-miles outside.  The roads and paths were 98% clear and dry.  The 2% darn near got me more than once however.  I was lucky to have stayed on my feet.  I kept my effort level low and felt pretty good when finished.

*Base Build - 10*

Hello friends and adoring fans!  Hello?  Anybody out there?  Oh well...

Today I went to the Y an ran 6-miles on the treadmill.  I had wanted to get outside for a run, but with the warm-up in weather and today's thunderstorm, the streets were a flooded mess.  Ok.  I ran my miles at a zone-2 pace and may have actually stayed in zone-2 the entire run.  Good boy.

After the run (yes after) I swam 35x50's bilaterally with 10-seconds rest.  I concentrated every set on my form and I happily report that breathing to my left is getting quite comfortable - at least for the short sets that I am doing.  That is okay, though.  There is lots of time to stretch those sets out.  I am making little improvements with every swim.

After the swim, I did a little strength training to balance out the freestyle stroke - just some lats, shoulders, and triceps today at high reps.  Oonce!  Go Homey!

*Base Build - 9*

So yesterday I woke up at 5:00, swung my legs out of bed, and oh boy, was I sore!  That snow run the day before really tightened me up!  I guess all of those little stabilizing muscles had been working double time to keep my butt off the ground.  Oye.

I jumped on the trainer anyway, but my mission changed from "intervals" to "recovery and loosen".  I biked for only 30-minutes at a steady pace of low to moderate intensity.  I did feel somewhat better after and today I feel 100%.

This morning I went to the Y (5:00 am) and swam.  I continued my routine, swimming 35x50's, bilaterally, with about 10-seconds rest between sets.  It took me a while to get into a groove - I was certainly fighting the water for the first dozen or so, but then I settled in and stroked along pretty comfortably.  When I was finished I was actually fairly tired.  Weenie.

*Base Build - 8*

Yesterday I biked 50-minutes on the trainer.  It was the same interval workout that I have done in the past - a warm-up followed by 3x10 minutes with a heart rate build over the three sets and cool-down.  My heart rate elevated to 150, 160, and 170 over the three sets.  I was able to get it down to around 130 between sets and felt pretty good the whole ride.

Today I ran 5-miles outside with my new Garmin GPS watch.  The paths were snow packed and I had to run very gingerly to keep my balance.  To be honest, it kind of sucked.  My Garmin measured the run at 5.09-miles and my average pace at 9:09 with an average heart rate of 160.  Yup, too much effort to go that slow, but with the bad conditions, what could I do?

*Base Build - 7*

This post is a little behind - the last few days have been pretty busy.


Friday of last week I managed a short bike ride -an intense 30-minutes on the trainer.  There isn't much to say about it except it was too short a ride.


This weekend my boys had a swim meet in Indianapolis.  We left the house at 3:00 am Saturday and returned Sunday afternoon.  I had planned to get in a ride or run when I got home but I ended up just sacking out on the couch instead.  Hmph!


Today I got back at it and...

*Base Build - 6*

This morning I got my booty out of bed and was at the Y by 5:15 to swim.  Getting into the water I noticed that my previous masters swim coach was swimming in the next lane over.  We chatted for a few minutes about swimming (what else) and he asked about how things were going with Ian (which I appreciated).  Soon after, I jumped in and began my 35x50's.  I ended up swimming them pretty hard - I guess I didn't want to look to pathetic in front of coach, although I likely failed in this effort.  Regardless, I did feel pretty good and my breaths came easier than in swims past.  I even left most of the water in the pool and as a result, had plenty of room for a hearty breakfast when I was finished:)

*Base Build - 5*

Another blizzard.  Another snow day.  Another day on the treadmill.

I headed over to the Y at lunch and snuck in a 5-mile run - at a leisurely 9:05 pace.  With the slow pace and nothing good on the TV's, I darn near fell asleep (not really).  I wore my HRM to verify that I stayed in zone-2, which I did for the majority of the run.  Toward the end my heart rate crept up a bit and ended in low zone-3, but that's okay for now.  My mileage is quite low so recovery certainly isn't a problem:)

I'm heading home here pretty soon and then over to the University to watch the kids swim.  In my tag-line I state that one of my purposes with Ironman training is to inspire my boys.  The reality is, I am inspired by them nightly.  The work that they are doing is really quite something and I am constantly impressed by their dedication to their sport.  At some point my training will rival and surpass theirs, but right now I am not even in the same ballpark...

*Base Build - 4*

Today I swam at the Y - 30x50's with 10-seconds rest.  Like my previous swim, the goal was good form and bilateral breathing (which I did).  I felt somewhat more comfortable than last time but still ended up drinking too much pool water while breathing left.  Ugh.  I hate to think of all of the goodies in YMCA pool water :)  I imagine at some point this will get easier and when that happens I will start stretching out the intervals - but I'm just not ready yet (and I've got time).  Baby steps.

*Base Build - 3*

Yesterday I ran 5-miles at 9:05 pace.  I felt smooth and relaxed and within minutes of finishing, I felt like I could jump on the treadmill and do it again.  I guess that is the benefit to running slow:)

This morning I biked on the trainer for a whopping 30-minutes.  Although short, my moderate effort was hard enough that I was sweating pretty heavily and my legs felt worked by the ride's end.

In other news, my rump is still uncomfortable after longer rides  and my "man parts" are still going numb - as in, "oh crap, I think it's dead... no wait, it's still working...".  I'm not quite sure what to do about it.  I would be interested to try a split end or stub-nose seat and see if that helps.  I'll keep my eyes open and see if I can score a used one at some point.  My rides won't get "real" long for a while - so I have some time...

*Base Build - 2*

Yesterday was a light day.  I biked (trainer) and ran (treadmill) for a total of less than an hour.  Okay, a very light day.  I was actually pretty sore from swimming the day before so it felt good to just go easy and get loosened up a bit.

Today I biked for 50-minutes on the trainer.  The workout called for a 5-minute warm up at 120bpm, 10-minutes at 145 bpm, 5 @ 130, 10 @ 155, 5 @ 130, 10 @ 165, and a 5-minute cool-down at 120 bpm.  Overall it went well.  I hit my mark on all but the last set.  For some reason my heart rate wouldn't budge past 161.  I felt like I was really cranking away, but no dice.  Oh well - I'll get it next time:)

Oh yea - by the way - Happy Birthday to Me!!!

*Base Build - 1*

I have decided to start posting to my blog even though my actual Iron training doesn't start until June 9th.  My workouts for the last few weeks and for the next few months will be all about preparation for the real thing.  What this means is re-acclimating my body to daily workouts and slowly adding volume - albeit all at "easy" intensity. 

Last night my son's swim team had practice at the Y and so I took the opportunity to go and jump on the treadmill for a bit.  I ended up running 5-miles in zone 2 (knocking on zone 3's door by the end).  I kept my pace very slow (9:14) - comfortable as can be in my new Ghost 6's.

Today at lunch I snuck over to the Y and swam.  It should be noted that with my shoulder injury preventing me from swimming the past 9-months, I am effectively starting swimming from scratch (or at least that is how it feels).  My swim today consisted of 30x50's (1500 yards) with about a 10-second rest between sets.

I have two reasons for limiting the sets to only 50's right now.  Number one, I want to maintain "good" swim form for the entire workout and getting that little 10-second break is enough that things don't go to pot too early.  The second reason is because I am bound and determined to learn to comfortably breath to both sides.  I feel that this is important for both the flexibility of being able to if required in a race, but more for the reason of wanting to balance my stroke out and hopefully prevent additional injury to my shoulder.  The reality is, because I am not comfortable breathing both ways, I get out of breath and so 50-yards is where I need to be.

My first 10-50's I breathed to the left on the way down and right on the return.  The second 10-50's I breathed every third stroke, alternating left and right (hard), and the last 10-50's I went back to the first method.  Okay.  You have to start somewhere.  The line has been drawn.  I have started:)

After the swim I ran a 3-mile "cool down" on the treadmill, again at an easy effort.