Shaving Time

As maintenance begins for the coming year, I've been trying to discover ways of how to not only shave time off my IM time, but also try to find the time to get all my workouts in with a newborn now in our family.

Right now, I get about five to six hours of sleep. Getting up at 3:30 am is not a problem it's more like a mandate now. Early workouts shouldn't be a problem as long as I can get the baby to sleep until 6 am. It's a work in progress. Workouts might come later at night making them more of a chore after putting in a full days work.

To be honest, even doing preseason maintenance has been a pain in the ass as I can't seem to get any consistency. One night its a run the next night its just the thought of working out that gets accomplished. As the doughnut around my waist continues to grow, I get even more motivated to just find ways to get it done.

It's time to embrace that triathlete lifestyle again and schedule my life down to 10 second intervals. I actually welcome the routine after missing it. I know its time to workout again because I can't stop obsessing about it. For a while I didn't care and that's how I knew I wasn't ready.

I've gotten the rest, sort of adjusted to our new addition, and it's now time to start practicing a routine in anticipation of January 1 start. It starts with eating right and that's the first step, plus with daycare fees it's more about trying to get enough food.

Onward.

Doesn't it just make you want to run

The Myth of the Lonely Long-Distance Runner

The Myth of the Lonely Long-Distance Runner

Blowout

The Newtons blew open on my trail run today. The metacomet trail is a shoe eater.

Bimbler's Bluff 50k

Ok...so instead of the Hartford Marathon I am stepping it up a notch. Not sure if it's a good thing or bad thing, but it's more of an adventure thing. I am signed up to do a 30+ mile trail run in Guilford on Oct 25.

I've been hitting the trails of late and actually loving it big time. It's so much more fun than road running and you totally get Zen after about 20 minutes of dodging ankle-breaking boulders, tree roots, hopping stumps and red lining hills. I was out for 1.5 today and probably only covered 6 miles so 30 is going to take a really long time. But screw it. I don't care about my time. This is a true endurance and watch your ass race.

Time to get out in the woods.

Check it out here: http://mrbimble.com/WordPress/bluff/

Ironman Lake Placid 2010

I am in! For two years I have been trying to get into this race. Online registration usually closes in 10 minutes. Today it opened at noon and I had the fortunate luck to get in at 12:05. I pretty much thought I had a 1 percent chance and it didn't look good for sometime, but then it just happened.

So now I am in. This year will be busy. Arrival of my daughter, adjusting to functioning on zero sleep and training starts in January. I have made a vow that I will not let training interfere with family life. That may require some very late night and extremely early morning workouts.

Time to now just enjoy this rest. I've been feeling very anxious without an IM on the calendar. For the last two years there has always been one on the schedule. Now I can sit back and enjoy this downtime because around Thanksgiving it's going to get nutty.

Back to it

Ok so you can only eat so many Five Guys burgers and fries, take in so much TV before going nuts, and be indoors so long. I've had a nice couple weeks off from doing anything and now I'm slowly climbing back into the saddle. With a week before the baby is due and life really changes, my muscles are well rested, the blisters have healed and I'm getting back to testing myself.

The carrot right now is the Boston Marathon. I think I'm going to try and qualify at the Hartford Marathon in October. I've got to go 3:10 and am hoping it can be done. I went 3:42 at IMCDA so things seem possible but with just a run focused I often get real bored and disinterested.

Today I got out for a nice hour long run in the sticky humid morning. Going out was fine but at the turn the heat just drilled me. I was off my IM training pace by about 45 seconds per mile. Feels good to work my way back in. Long run tomorrow and maybe some pool and weight work this coming week. Right now it all hinges on the baby so when she comes things get a little crazy for a while.

IMCDA

On Sunday, June 22 I competed in and completed my second IM. This one was much different from my first. After having a really good first IM, I went after my training for this one much harder and with more focus. There were many 4:30 am workouts and long weekend rides. There was much more intensity and volume. I was smarter this time around knowing somewhat what to expect from my body at this distance. Well, the results are in and did the all the extra effort, hard work and sacrifices pay off? I'm still trying to figure that all out.

Race Report:

I got in to Coeur d' Alene Idaho on Wednesday, four day before the race. It was my first time out in the Pacific Northwest and I couldn't have been happier to arrive. I was immediately struck by the beauty, large pines and easy going nature of this area of the country. The people were overly friendly and moved at a much slower pace than in the east coast. The people were so welcoming and totally embraced athletes and the IM event. Nealry everyone eating out in town was a triathlete and the positive, healthy vibe was everywhere.

In the days leading up to the race I tried to calm my nerves and focus on my remaining workouts. They were predicting a washout on race day which had everyone's nerves up. At check in on Thursday the waves were up in the lake and the temps were down. Friday was the same and I got in a early morning swim in some seriously choppy and angry water. Finishing the loop helped calmed my swim nerves but I prayed it wouldn't be that rough on race day. Finished the day with a 1 hour bike testing out some of the technical descents and climbs on the bike course and a short run along the lake's edge taking in the ridiculously beautiful lake homes.

Race morning I was up at 3:45 am and took down a PB&J sandwich and two bottles of water. Got my morning coffee and climbed in the car arriving at the race site at 4:45 am. Winds were light and there was no rain. The sun was actually breaking through the clouds. By 5 am racers started showing up and I went into transition to prep my bike. After that was squared away I got body marked and headed into the swim transition tent to stay warm and get focused. After about 30 minutes I climbed in the wetsuit and the nerves started popping. By now the sun was up and there was a steady breeze blowing off the lake whipping up some good size chop. The pros went off and then I made my way to the water to loosen up. I popped a gel and tried to calm myself on the beach with all the other 2500 athletes.

Swim:
I seeded myself in the middle three rows back from the water. The cannon went off and I made my way in. The first 100 yards were free of any sever bumping and I thought to myself this is kinda nice. Right after the thought passed I ran into a cement wall. Thrashing, kicking and total chaos ensued. I kept pushing through and it broke after about a minute but came back again even stronger and harder. I was forced to stop stroking because I climbed up the backs of about five people in front of me. Lifting my head and now bobbing upright I couldn't believe the seen. Foamy white water, heads, legs, arms thrashing about. I caught myself from hyper ventalating and forced myself to put my head back in the water and push on. It cleared again for about three minutes and then the cage match was back on. My heart was racing and I knew I was expending way too much energy but it was pure survival mode and the worst open water experience I've ever had. I finally gathered my breathing and caught some feet and made it to the first turn where another trashing ensued. Got clear of the second buoy and pointed myself back to shore. The swells were now helping push us in and I was swimming side by side with two guys just motoring in. I hit the beach and my watch said 35 minutes. I was shocked because it felt much longer. On the run in a guy next to me commented how this was ridiculous and people were just being assholes. The second loop was much tougher. Less thrashing but now the swells were up and pushing us back as we moved forward. I caught feet and hung on for five to ten, lost them and grabbed another. Made the turn and felt slower heading back to the beach. Got in and someone yelled 1:14 which sucked because I was hoping for 1:07, but honestly I was happy to just get the hell out of the water. I hit the packed transition tent, found a corner and changed quickly. I was out of transition in a little over two minutes.
Swim: 1:14


Bike:
Having my bike under me and starting to shake off the swim experience, I felt more confident. The wind was up and the cold set in fast. I took down some water and took the loop out of town past 1,000s of onlookers which got me pumped up for the day ahead. My legs felt great and I was working on dropping my HR from the 160s. Dialed it in around 140 and made the way out along the lake to the turnaround. Got a climb in which warmed me up and cranked back to town. On the way out of town there was a great tailwind pushing me at about 23 miles an hour until we got to Hayden Lake and the first climbs. I took a gel at 20 and set in for the long ride. The first climbs and descents were good. There were quite a few people bunched up but I moved past all of them on the climbs. I hit the wall climb and moved passed about 60 people with my HR getting know higher than 151. As I moved through the field I was finally warming up and getting in a groove. A couple downhills, a gel later and salt at the top of the hour and I was 20+ miles into the ride. As we doubled back on each other I couldn't believe how many people were out ahead of me but stopped myself from racing and just focused on myself. On the way back into town I was moving up and through the field still. I was dialed in around 142-145 in a stiff headwind and happy to be completing the first lap. Coming in to town was nothing like I experienced before. Fans cheering and four deep along the roads. It was hard to keep the HR down with all the crowd support. A quick down, around a corner and up through town I dropped my chain. I recovered quick but lost my momentum. The fans screamed "nice save" as I hoped back on and regained my position in the field. At the feed zone I grabbed my bag, replenished the gels, PB sandwich and rice crispy treat. I ate half the sandwich and half the crispy treat while riding up the hill and back in to town. Caught the headwind again heading out and noticed my HR was much lower than the first loop. I was able to push more up the hills, down the descents and on the flats. On one hill my chain over shot the big ring on the downhill and I quickly hopped off and saved it. I was alone with three other riders making our way down and up past Hayden Lake. Reaching a double back I was shocked again to see how many people were still out ahead of me and really pushing hard. I stayed focused and made it to the timing map up a few climbs and headed back to town. I cramped a little in the quads and immediately took a salt tab. I decided to double up every hour to prevent any more cramps. In to the head teeth of the headwind I pushed and got back in to town not knowing if I was over or under 6. I hoped for under. I made it to the short out and back and then into transition which was real smooth and saw the clock at 7:09. Grabbed my run bag, changed, pissed and headed out. There were a shit load of bags, still sitting in the transition area so I felt pretty good.
Bike: 5:46

Run:
I started out slow to get my legs and let them loosen up. It was real flat so I got my HR to 142 and dialed in. The first mile I was just under 8. The weather was deteoriating as I made my way through town which was awesome with all the fans yelling your name. I was with one other guy so we got the full share. Winding through the neighborhoods and making mile three I popped a gel but was still moving slow and registered 23+ minutes which was a good pace since I knew I could push much more. Out by the lake the wind was at my back so I let my legs loosen more and focused on letting the run come to me. My HR was between 142-145 and making the steep climb I crusied up and around and hammered the downhill. It felt downhill all the way back to the neighborhoods and I started to wake up. Getting back in to town and running past the finisher cones was the harsh reality I had one more lap to go. At the 13 mile mark or a little past I was under two hours and this is where I really started to pick up. I grabbed my bag, took my salt, gels and rice crispy treat. I ate a little solid food and felt a little life in me. Heading back through town I picked up the pace and started moving past people consistently for the next four miles. At mile 18 I was strong and one guy commented how strong I looked and asked how I could move at that pace. I starred straight ahead and was zoned out totally. Now there were walkers everywhere. More than I had ever seen. People had blankets around them, shivering, off puking to the side. A steady rain fell and wind was cold but felt good. I hit the aid stations, grabbed coke, took salt and kept running. At the hill everyone was walking. I said to myself I wanted the hill and cruised up and over and caught some great momentum on the downhill. Now I was passing people left and right. They were moving so slow I felt like I was running 6:30s. At mile 21 I was rolling and felt incredibly strong. I kept hitting the aid stations and was back to the neighborhoods with under 5 to go in no time. I pushed as much as I could but felt myself slowing some. Got to the cones for the finisher and started pushing. Made the left down towards the finish and heard a guy say 7 blocks and you're done son. I pushed hard and passed three people a few in my AG those last 7 blocks. I couldn't make out the clock since my glassed were covered with rain but finally saw 10:51. Sprinted through, touched a few hands and got immediately wrapped up in a mylar blanket. I was done.
Run: 3:42

After a few bites to eat and quick massage. I started thinking about the day in the transition tent as I change to warm clothes. I had hoped for the clock to read about 20 minutes faster but who doesn't after they finish a race. These were the worst conditions I've faced in a triathlon - wind, cold, rain but I didn't even think about those variables out there. I followed my race plan and 10:51 was my result 279th place, 55th in my AG.

The race was substantially harder than Florida. The swim was rough, the bike had more climbs and the run was tougher. There's really no comparison. Was I stupid to think I could repeat my IM Florida time at IMCDA, probably. Was I stronger this year and more seasoned? Yes. I ran a 3:44 at Florida on the flats and beat that time on this course which was not flat. The bike was solid but could have been faster. These are all the little crappy things that happen after a race. Second guessing, would of should of, could of, all over the damn place.

These are all experiences I'll carry into my next IM. I can't wait to do another one and that is the most satisfying part of all about this race. I come away feeling good and ready to improve. All the hard work was enjoyable, never a grind, well maybe sometimes, but I love the challenge. I may be forced to take a year away with my little girl due in just a few weeks, but I want her to experience this triathlon lifestyle so I'm getting back in the saddle as soon as I can. Half IMs are not going to cut it. I have no interest in sprints or Olympics. There's something about this IM distance that I love. It's a mental battle, a huge mountain to climb, a tension convention, but your left with memories that will forever last. So yes, it's all worth it. Every rain soaked mile, every minute in the saddle, every lap in the pool and every searing leg squat.

Last Day

Got in a early morning swim today. My legs are a little achy and from what I've learned from Max that means I'm healing. Fly out early am tomorrow and then I have a few workouts left before the big day. My number has been issued and I'll be racing under 625.

All the work has been done and the proverbial hay is in the barn. Now it's time to get some rest, get my head around the race and get it done. This year my volume and intensity has been increased over last. Now it's time to use all those early mornings and long days of training.

Summary:

Swim: 60 mins

Bike/Run

Got out on the mountain bike this morning for 1.5. Tried to hit as many hills around the house as I could. It was a nice ride and nice to just not be so focused on riding and just enjoy being out. Transitioned to a run and tried to pace out a 142 HR. Once I settled it was a good pace to hold. It jumped on the hills but I was able to average 146.

Summary:

Bike: 1.5 hours

Avg HR: 139

Run: .5 hours

Avg HR: 146

Swim/Bike/Run

Last night I couldn't get in my hour bike so I ran for 45. Got in a hard 45 minute swim today, followed it up with a 1.5 hour bike and then a 30 minute run. Then I crashed out for the afternoon and got some good sleep. Only a few days before I leave on a jet plane. Packing it up tomorrow and then it's on to Idaho on Wednesday. I can't believe it's here already.

Summary:

Swim: 45 mins

Bike: 1.5 hour

Run: 30

Getting Ever Closer

My workouts the last two days have been a longish run on Monday, a 45 minute bike last night and an hour long swim this morning. Last night I prepared the bike for transport. Threw on the wheels, wiped and down and made a few adjustments. Always tough to see the bike leave, especially when you still have bike workouts for the next week. Guess I'll have to break out the mountain bike. Swim was good this morning. Felt like I was pushing off a wall every few seconds.

Summary:

Swim: 60 mins

Long Swim

Went to the Rev 3 triathlon yesterday for a few hours. Glad I went because it got me motivated to race in a few weeks. Got in a real long swim this morning. Stayed smooth and fluid and just went straight out for an hour. Got to get in a bike and run tonight and get the bike ready for transport.

Summary:

Swim: 60 minutes

Bike - Run

Got out early this am for a 1.5 hour ride. It was so nice out I almost didn't want to come back to the house. Followed it up with a 45 minute run. The weather is perfect and now I have to be inside all day. Trying to negotiate a open water swim for later this afternoon.

Summary:

Bike: 1.5

Avg HR: 142

Run: 45

Avg HR:

146

Bike/Run

Got in a pretty hard one hour ride and then a 20 minute run today. Short duration but it was work the whole time. I guess it's that taper weirdness. Wanted to get in a 60 minute open swim tonight but the weather is pushing that to tomorrow. It's a morning workout and then all day baby class...ugh. Hopefully, my wife will see no value in it and I can get out to the Rev3 Sunday.

Summary:

Bike: 1 hour

Avg HR: 146

Run: 20 mins

Avg HR: 142

Maintenance

It's that time. My plan is gearing down and now I am getting rest and smaller workouts. Today I rode for an hour and ran for 15. It felt like it went by really fast. Yesterday I did a 30 minute bike 30 run.

Tomorrow I swim. It's all about rest and preparation now.

Summary:

Bike: 1 hour

Avg HR: 138

Run: 15

Avg HR: 145

Sandisfield & Beach Rock Combo

Today was a big day. With the IM getting close I needed mentally to knock down a huge ride. I've been trying to get after the big double for some time now and today I finally did it. I got out at 7 am and rode Sandisfield first. After running 309 hard yesterday my legs were hurting from the start and mentally I didn't think a Beach Rock follow up would be possible. Last year this ride was a huge milestone for me. It's got tons of climbing and it's just freakin brutal. Last year I was in it mentally but physically it was tough. Today I was there physically but struggling mentally. It would have been nice to have someone pushing but seeing the final result let me know I was pushing the whole time.

I was talking to myself all the way to the beast and then I just zoned out. I got through Sandisfield in exactly 3:30. Fueled up at Stratton Brook park, eight a few bites of a sandwich and seven minutes later I was back on the bike. I felt suprisingly good on the start of the Beach Rock loop and after getting up 309 I was back in a zoned out state. Before I knew it I was making the last climb into Hartland and on target to finish under 2:30. My fueling today was on target and I have to say the GU chew blocks are awesome when you're sick of packet after packet of GU. You could feel the extra kick they give you. Got back to Stratton Brook in 2:24. Last year this ride took me six hours and five minutes or so. This year I was under six hours (5:54) and feeling good. I even had enough in the tank at the end to push hard through the back roads leading to the park. The legs are cooked and this was a great weekend.

I'm happy to get this one in as a mental boost going into IMCDA. Mentally, this year has been the toughest. Last year I could deal with all the mental crap and push through the pain. This year I find myself wanting to be with my family much more than ever and hate being away from them for hours on end. With a little girl on the way, that's all that I've been thinking about and how I can help my wife through this last month and a half of pregnancy. Next weekend we have a two back to back days of classes on child birth. Getting this ride in today will put me at ease and allow me to focus on what's really important.

Summary:

Ride: 5:54 (Sandisfield/Beach Rock loop)

Avg HR: 142

Distance: 100+ miles of ridiculous climbing

309

Last night i got in a hard swim and an outside ride. First time I've gotten outside during the week and after this week I needed it.

Got out for a run up and down route 309 this morning. Last time I ran this I did it in 1:17. Got off to a good start and pushed up all the hills. I was actually hanging with a biker for a while on the hills. Got into canton and the turn around two minutes faster than last time. Started feeling it with about 2 miles to go and ended up getting back to my car at the church in 1:15:34. My HR was much higher than last time with it peaking in the hills at 184. Total for the run was 170.

Big ride planned for tomorrow.

Summary:

Run: 1:15

Avg HR: 170

Brick

Last night was a late night. Work functions and after hours conference calls. I got in my ride last night at 9 pm. So when I woke up this morning to get in my brick, it felt like I hadn't slept. It's crunch time and scheduling workouts is getting tougher but I'm managing to get them in. And when I do I'm a happy guy.

This morning was a 75 minute ride and 30 minute run. I rode to tough love and then transitioned to a 30 minute run. Legs are feeling good, sore from lifting, but not tired.

Summary:

Bike: 75 minutes

Avg HR: 141

Run: 30 mins

Avg HR: 147

Weights

Hit the weights today. Feeling a bit more motivation than last week. The legs are still a bit roasted from the time trial effort. Did the usual squats, box jumps, step ups and then lunges. Transitioned to a 30 minute run and held a really good pace. Need to get wet after work. Hoping the day at work is manageable.

Summary:

Weights: 35 mins

Run: 30 mins

Avg HR: 146

Good Day

I had plans this weekend to really put in some miles and tear myself up. I called Max and let him know but also told him I haven't been feeling motivated and was feeling a general distaste for anything triathlon. He recommended I bag my plans for a biggie weekend and instead take Saturday completely off and then time trial Beach Rock today. It was nice to have a full day off and to mentally disconnect and spend time with the wife and dog.

Today I got out early and was pretty focused on time trialing this pretty tough ride. I typically average around 3:05 to 3:15 on this ride with an all-time best of 3 hours. The ride started good but for the first 30 minutes I was still on pace to put up similar numbers in the past and then, something clicked. When I reached the reservoir I was under 1 hour so that was a good sign. I stopped watching the clock after that and just saw my HR up in the high 150s and mid 160s on climbs. I pushed the climbs, flats and pushed the downhills. You know when your HR is at 148 on a downhill you're pushing. The weather was perfect, sunny, cool and virtually no wind.

I got back to my house in 2:42 minutes and some change. I nearly shit myself. Perhaps it was the rest, the conditions, the fish tacos I ate last night or just a full out release of all the stress, anxiousness, nerves and light anger I've been bottling up over the last two weeks. Or maybe, I've just been mailing it in on this ride the last two years. Doubtful, I literally saw stars on some of the climbs today and my legs are freakin cooked.

I transitioned quickly to a run after the ride and the legs were screaming for the first 10 minutes and then settled in. It was good to run in the hottest part of the day. Good workout and one of the toughest of the year.

Summary:

Ride: 2:42 (Beach Rock)

Avg HR: 153

Run: 30 minutes

Avg HR: 160

Brick

Well, I missed yesterday's bike. It was a short workout but too much happened at work and at home yesterday to fit it in.

This morning I got back to it and got on the bike for 75 minutes and then ran for 30. I've got a big weekend planned in terms of workouts and interested to see how it goes. Praying for no rain on Sunday.

Less than a month to go.

Summary:

Bike: 75 mins

Avg HR: 142

Run: 30 mins

Avg HR: 149

Bike

Had to get up ultra early this morning to get in a two hour ride. Thought about getting outside but it was still too damn dark. Got on the trainer and rode to Tough Love for two hours. Yesterday's leg workout was def good because I had some lingering pain on my ride.

Gearing up for a big ride this weekend. I'm going to try and get after the beast and beach rock loop. Good way to spend the holiday.

Summary:

Ride: 2 hours

Avg Hours: 139

Weights

Got to the gym this morning and hit the weights. Increased the weight and cut down the time in between sets. Damn, does that ever hurt. Legs are feeling the effects of the weekend. Suffered a little restless leg syndrome last night. After the weights I hit the bike for 10 and then transitioned to a run for 30 minutes. Got the pace up and settled in for a nice steady run.

Nearly a month to go and the nerves are starting to fire. I'm questioning everything and just trying to make sure I don't over do it.

One hour swim tonight.

Summary:

Weights: 45

Bike: 10

Run: 30 mins

Avg HR: 146

Week in Review

This past week was all about recovery after the Kinetic half ironman and home improvements. With the baby on the way I've had to redo our upstairs bathroom and get the nursery ready. I mixed in some easy workouts throughout the week. Swims, bikes and runs nothing too taxing. It all allowed me to lay some new tile, paint and grout. Almost done.

The real work started this weekend. On Saturday I ran up and down Route 309. It's a pretty tough climb and round trip it's about 10 miles. My legs felt good despite racing pretty hard last weekend and I surprised myself and found the run not to be as killer as first thought. Round tripping it took 1:17 minutes. The legs started to scream later in the day during home improvements.

On Sunday with a early wake up to get in my workout, I woke to rain. I hopped on the trainer and tore through Troy's tough love for 2.5 hours and then transitioned to a 45 minute run. My legs are cooked and it's good to have that feeling after pre race taper, race, recovery and now some pain.

I've only got a few weeks left and I'm hoping to knock down the famed 100+ miler over the coming holiday weekend. Then it's another two weeks and taper begins for IMCDA. This year has been interesting compacting everything in a shorter window. Last year I had 11 months to train and some racing to work out the bugs. This year it's almost upon me and it should be interesting to see what happens.

Ride

Got in a two hour ride last night. I've been trying to get back to my morning workouts but have been too tired to wake up. I'll be back to the early routine next week but right now all my workouts are coming late in the day. Tonight I have to get in a 1 hour ride and 30 minute run. Ride was good last night. Moderate effort. Felt good to get my legs moving again.

Summary:

Bike: 120

Avg HR: 139

Back to it

Hit the gym this morning for the dreaded weight workout. Legs are recovering really well after last weekend's race but they still have some tightness. The workout was tough as usual but not as bad as I thought. I was right back at the weight I left off before the race. Got on the bike for 15 and then ran for 33 minutes at a good pace.

Summary:

Weights: 35

Bike: 15

Run: 33 minutes

Avg HR: 146

Kinetic Half Ironman

I traveled a long way down to Virginia to get in a half ironman before IMCDA. I needed to do this race to see where I am after all this training over the last five months. This would be my fourth half IM. My goal going in was to break 5 hours. In previous attempts I tried but couldn't capture this coveted goal of mine. Sure, the three other were Timberman and the ultra tough Nutmegman, but my coach kept giving me hell about not coming in under 5 in any of these. I headed down Thursday, met up with my friend Matt on Friday and we raced Saturday morning.

Swim:

I got to the race early, set up and got in the water about 15 minutes before the start. I haven't been in open water since IMFL so I knew the swim was going to be an adventure. It always is with me. I just wanted to be relaxed and smooth and try to beat my previous times for this distance. The start was uneventful. With my last swim having been with 3,000 people, having only 100+ in a wave was way comfy. I got bumped a bit and tried to grab feet early. It was a two loop swim so I started hard out to the turn and then settled and tried to grab feet. I caught some and held on to the next turn and then lost them. Found some on the last 100 yards and got out made the short beach run and hit the water again. I was much smoother on the second loop and swam side by side with a guy for nearly the whole lap. I got out of the water and saw my time was 34, not good but I'll take it. Short run up to transition and hit the bike.

Bike

With all the riding I've done I hoped to put down a solid time. The course was flat compared to what I've been training on but when there's no hills there's almost always wind and annoying rollers that don't allow you to get into a rhythm. I pushed pretty hard the first loop with my HR around 160 for most of the loop. I passed quite a few people and then found myself up with the biking hardcores and found myself racing a little too much yo yo'ing back and forth on uphills and downhills. Too much surging. I stopped myself and found myself in a group of about 4 guys and we were pushing pretty hard. The heat was racheting up and I took down 3 1/2 bottles of water on the bike and a gel every 20. I was one short because of my lack of math skills. My legs were achy the first loop but settled in on a second. I was shooting for 2:30 and when I made it back to the park entrance on the second loop my watch as at 2:31. I hit the transition and crossed the timing mat at 2:38. That's my fastest half IM bike by more than 10 minutes so I was pretty psyched.

Run

The run was three loops with many annoying, energy sapping moderate climbs and one good hill. It didn't seem like much when I ran it on Friday, but having to do it three times was a different story. There was also two other little climbs that just sucked. I had high hopes for the run. Not having done a marathon this year I was eager to see where I was off the bike. On the first hill my legs screamed back a little but I kept my strides short and hit the 1 mile marker at 7:10. I would be really happy if I could hold this the entire race. I hit the flats and started rolling. I took a gel at 3,6, and 9. At mile 3 I was at 22 and happy. Then I got a little energy sapped. The run was not shadded and the humidity was climbing. I was dumping water on myself at each aid station to cool off and shock me out of bad thoughts. My HR was between 165 and 170 for much of the run. The second loop I got a burst and made up some time and hoped to hold the pace but on the little inclines with the heat and sun bearing down I slowed some. It was hard and probably my hardest half IM run ever. The third loop started good and held all the way to mile 10 or so. I got a little slowed and bad thoughts entered again. I forced myself to pick it up and got the HR over 172. I let it go at mile 11 and when two females came up on me I got even more angry and opened my stride to pass them. One caught me in the woods and just took off. The other dropped further and further back. At mile 12 I started really working and held it sprinting to the finish for a run time of 1:40. I was hoping for a 1:35 but considering what I went through I'm happy to have pushed through some awful mental games that were going on in my head and regain focus. The heat was just terrible. It was the one thing I kept cursing about and feeling the entire run. No leg pain or lung pain just that skin roasting feeling.

In the end, i crossed the line at 4:57. I finished 24th out of 500 and finished 5th in my AG.

I finally got under five hours and was happy to see that number. I had hoped for a better time by maybe 8-10 minutes but this was a very rewarding race for me. Never before in a race have I wanted it to be over so bad. The run was just murder for me and I totally underestimated the run course which played with my head the entire run. I now know how much conditions can mess with your head and body.

Summary: I set many PRs for in this race. My fastest bike, fastest swim and best overall time. I'm pleased with where I'm at and hoping to improve more in time for IMCDA. This race felt like an all out sprint or olympic for me. I was only comfortable on the first bike loop and first run loop which is a good sign I'm pushing harder than I ever had in races. This is something I've been trying to do for more than two years now. To know how it feels is something I can draw on in the future. Another PR was set by my friend Matt who finished in 5:16 - 45 minutes faster than his previous half IM.

Brick

Got on the bike for an hour this morning and followed it up with a 30 minute run. Mixed in some pick ups on the bike and run. HR was steady today. Legs are feeling somewhat good. Leaving for the race tomorrow morning. Long ass drive ahead of me. Easy bike in the am and then I hit the road.

Summary:

Bike: 1 hour

Avg HR: 140

Run: 30 mins

Avg HR: 146

Taper

Got in a 60 minute swim after work. Got home and ran for 45 minutes. Legs were cranky at the start but then really loosened up and just let go. Felt good to move so effortlessly and hopefully that can happen in a race. Taper is weird as always. Energetic one moment, exhausted the next. A few more days of this and then it's race day.

Summary:

Swim: 60 mins

Run: 50 mins

Avg HR: 155

Brick

Weather was crap this morning. Wet, windy and dreary. Got out for a 2 hour ride and 30 minute run. Legs took some warming up but when I got to the hills they responded. I kinda miss going out to Beach Rock and Sandisfield. Last two weekends have been shorter rides with runs. I will enjoy this time because once I get back from Kinetic it's back to the big hills.

Run was solid. I must of really nailed my weight work this week because the legs are still sore.

Summary:

Bike: 2 hours

Avg HR: 145

Run: 30 mins

Avg HR: 154

SBR

Today was everything. Swim for 60, bike and run. I'm a little pissed this week. I missed my big midweek workout since my bike wasn't ready in time. I think my taper has started because I'm feeling pretty damn tired. And thinking about distance is not fun when your HR is real high for a 1:15 bike.

My HR was through the roof on my bike and run today. My swim was solid and I kept the HR up pretty high for a straight 60 minute swim. Hit the bike and some tough love for 1:15 and then transitioned to a quick but annoying 15 minute run.

This weekend is pretty light compared to previous weeks so that means I can start tearing apart my bathroom. Watch out.

Summary:

Swim: 60 mins

Bike: 1:15

Avg HR: 149

Run: 15 min

Avg HR: 144

Swim

Got in a really nice long swim this morning. Felt good to just go long. It was on the schedule for last night but got stuck with work priorities. Picking up the bike from the shop today and have a nice 45 minute ride scheduled. Then it's a long Thursday and fairly manageable weekend.

Summary:

Swim: 60 mins

Burner

Hit the weights today. Work commitments forced me to take my day off yesterday. Stayed away from the "leg sled" today and it made a huge difference. Nothing compares to squats. They just destroy you and get your HR into the stratosphere. Upped the weight on my step ups. Nice to see an increase in weight on all of the super sets.

Transitioned to a run and moved at a really good clip on tired legs. Grabbing a long swim tonight.

Summary:

Weights: 40 minutes

Run: 30 minutes

Avg HR: 145

Ride

Easy day today. No going out for 4+ hours. Felt good to just have a normal ride. Got out for a two hour ride tracing the same route as yesterday and hitting some other back roads. Legs were screaming on the hills and just don't have the pop they're use to having. Legs up for the rest of the day.

Summary:

Ride: 2 hours

Avg HR: 142

Hot One

Today was freakin hot. I got out about 9 am for a brick. It consisted of a 2.5 hour bike and 1 hour run. Headed out and up 309 to the reservoir turned around and road the hills back in through Granby and back home. Transitioned to a 1 hour run and at the 30 minute point I wanted to walk. The heat was getting to me but I trudged on with a really high HR and got home and hit myself with the hose to cool down. Legs are beat up and can't wait for taper.

Summary:

Bike: 2.5 hours

Avg HR: 142

Run: 1 hour

Avg HR: 152

Brick

Short workouts are sometimes the hardest. This morning I needed to do a 75 minute bike followed by a 15 minute run. The ride felt like two hours and the run ripped by. The legs are still aching for rest and they will get some after this weekend.

Need to grab a swim later today.

Summary:

Bike: 1:15

Avg HR: 140

Run: 15 mins

Avg HR: 146

Long Day

Today was hard. Max apparently forgot that I work full time. He also apparently thinks Wednesday is Saturday. I worked out for four hours today. The day started at 4:30 am with a 45 minute swim. Got home after work and hit the bike for two hours and then followed that up with a 75 minute run. I'm freakin toast! I scratched and clawed my way through this work out and I'm hoping it will pay off over the next couple of months. There's no doubt I'll refer to it to get through a tough part of a race. What a mental, heady day. Tomorrow the feet are up and it's all about napping with the dog after work.

Summary:

Swim: 45 minutes

Bike: 2 hours

Avg HR: 142

Run: 1 hour 15 minutes

Avg HR: 143

Weights

Hit the weights this morning. Trashed the legs not as if they were not already. Instead of squating i hit the leg sled this morning. I wanted to be sure I got it real good and it worked. Back to squats next week. It was much harder than previous leg workouts. Hit the treadmill for 30 minutes after and moved at a really good pace.

Need to hit the bike tonight for 30 minutes.

Summary:

Weights: 35

Run: 30 mins

Avg HR: 144

Swim

Got in a really good swim tonight. Nice to do something other than biking. The weather was terrible so I was in a good frame of mind to hit the pool. Warmed up for 15 and then cranked out 45 minutes hard. Really got the HR up for the entire 45 and it felt nice to get in a solid swim.

Summary:

Swim: 60 mins

Distance: 2800+

Training Camp

Cross came up this weekend and the plan was to knock out a 108 mile ride on Saturday over some sick terrain. We got in the first 70 over the toughest part. The ride is killer and Matt was strong the first 30 miles. On the second half of the hills he started to feel it. Getting back to our food stash he decided that was enough for the day and another 38+ was not a good option. We still had a good ride back to my house. When we got back I hit a 30 minute run and it was a good day. On Sunday I made sure we got in the second loop. A solid 3 hour ride over hilly terrain. I tried to big ring this ride as much as I could and on the big climbs not opt for the easiest gear. This was my first time hitting this ride so hard and the legs are paying for it now.

Cross was really strong on Sunday and should be happy to knock out both of these tough rides over the weekend. It was all new terrain for him and both those rides are hard. He's going to be all good for the Kinetic and IMCDA. It was great to have someone along for some hard training and to catch up. All in all we covered 120+ hard miles over two days.

Summary:

Day 1:

Ride 1: 4 hours 35 minutes

Avg HR: 144

Run: 30 mins

Day 2:

Ride: 3:05

Avg HR: 130

Swim

Got in a 60 minute swim this am. I've got the day off so I am hanging with the family today and prepping for the big ride tomorrow. Hopefully the weather holds. It's going to be tough day tomorrow.

Summary:

Swim: 60

Brick

I wasn't in a fog when I woke up this morning. Got on the bike for 90 and followed in up with a 30 minute run. The legs are certainly getting worked and I'm happy to not seeing any biking on my plan for tomorrow. Cross will be making his way up tomorrow and we will be riding 108 miles on Saturday. It's going to be a tear-your-heart-out kind of ride. Hopefully we can both pull each other through it.

Need to grab a 60 minute swim after work.

Summary:

Bike: 90 minutes

Avg HR: 140

Run: 30 mins

Avg HR: 143

Ride

I'm tired. I woke up this morning for my workout and dumped the dog food in the imaginary dog bowl. I drank my coffee went downstairs threw on the video, hopped on the bike and then realized my shoes weren't clipped to my pedals. They were in the garage. I went back upstairs and jumped back into bed.

So after all that I came home and got in 105 minutes on the bike which was harder than normal. It being beautiful out, I opted for the trainer. Weird day. My HR was pretty high for the bike but it felt great to finish.

I have to push my timed 5k runs to Friday. I'm taking the day off because my brain is also roasted from cranking out major projects the last two weeks.

Looking forward to what mess I cause tomorrow at 4:30 am.

Summary:

Bike: 1 hour 45 minutes

Avg HR: 143

Swim

Got in a nice swim at lunch today. Swam straight for 45 minutes and covered about 2300 yards. Tried to keep the HR high to get a good workouts.

Summary:

Swim: 45 mins

Weights

Still feeling the Sunday speed work, I hit the weights today. I thought one tight calf muscle was going to limit me but it loosened up pretty good I think it's just another trigger point. Did my squats, box jumps and step ups and then did the dreaded lunges.

Got in a really smooth run at a good pace and now I need to get a swim in at lunch so I can hang out in the 70 degree temps this afternoon.

Summary:

Weights: 35 minutes

Run: 35 mins

Avg HR: 142

Don't make the mistake...

...of asking Max a question about a potential workout. After coming in about 45 minutes short of my 4 hour ride yesterday and lots of family stuff on the schedule today, I asked Max what I could do to get in a real solid weekend. He told me to hit the track and do 5x1 mile repeats all out on eight minutes rest.

So I went up to Bloomfield High and hit the track. I did this workout last August after missing a couple workouts because of a wedding so I kinda knew what to expect. The first mile was a bitch, so was the second, third, fourth and fifth. They all sucked really bad. Even the first 1:30 of the rest time sucked a little. My legs and arms felt like cement by lap two of every mile and I was breathing so hard I was weezing. Speed work sucks, it's a different kind of pain.

Here's how it went:

Mile 1 - 6:04
Mile 2 - 6:02
Mile 3 - 6:12
Mile 4 - 6:06
Mile 5 - 6:10

Avg HR: 164 for nearly every repeat

Soggy Cold Ride

With family plans tomorrow I tried to tackle Sandisfield today. It was overcast but didn't look like it would dump when I started, but of course I was wrong. By the time I got out to reservoir it as spitting. By the time I got to Colebrook it was dumping. So a little more than 1.5 hours in I pulled off the road and took cover for a few minutes. It didn't let up. Critical decision time...keep going on the Sandisfield route or wave the white flag and head back the way I came. Realizing I lost a water bottle and soaked to the bone, I decided to head back and good thing I did. It started dumping and the wind started to pick up on the way back. I've ridden in the rain before but today was just kinda of a white knuckle day especially on descents. Doubling back on the out route I still got some good hill work in and although I would have loved to get 4+ in today I'm happy with a solid 3:15 and 30 minute run.

I was freezing when I made it back to my house. Instead of running outside in the rain I opted to hit the treadmill in the basement. I waited 15 minutes in between the ride and run just to get my core warm again.

Summary:

Bike: 3:15

Avg HR: 140

Run: 30

Avg HR: 142

Brick

I think I was the only one who worked today. I got in my brick after work. Hit the bike for 1.5 hours and then got in a 30 minute run. My legs were heavy as lead after the bike. Felt like I was working hard on the run but my HR never got too high. This workout wasn't easy. It's been a tough week. Real long bike tomorrow and another tough one on Sunday.

Summary:

Bike: 1.5 hours

Avg HR: 142

Run: 30 mins

Avg HR: 144

Swim

Needed to cool off the legs this morning so I hit the pool. It's nice to swim in the am. No kids. Flat water. Nobody around. No drill work or speed work today. I just swam at a good clip for 50 minutes. Felt good.

I've got a ride to get in tonight, but I also turn 33 today so I might have to push it to tomorrow. If it's sunny and warm after work I'm getting outside on the bike for 90 minutes.

Summary:

Swim: 50 minutes

Workout #2...

This was a tough one. I almost emailed Max to ask him if he mistakenly combined two workouts. Anyway, the plan called for a 90 minute run with two 5ks for time with 300 squats in between each one.

The first 5k was pretty slow since it always takes the legs a while to loosen up and I clocked in at 22:30. I then knocked out 300 squats and started the second 5k. I started out like a cheetah but then my legs turned to lead and I came back to reality although I moved at a good clip and actually went faster to my amazement than the first 5k for a time of 21:22. For the hell of it and because I had to catch my breath I did another 50 squats and then headed home realizing I still had to run for another 45+ minutes. I kind of just zoned out and the HR was just under 160 the whole way home. After a hard 105 minute ride this morning I was pleased to have knocked this out. I'm not looking to how the legs will feel tomorrow.

Summary:

Run: 1 hour 33 minutes

1st 5k - 22:30

Avg HR: 154

300 squats

2nd 5k: 21:22

Avg: 163

50 squats

Straight run HR Avg: 157

Bike

Got on the bike for an hour and 45 minutes this morning and the day is far from done. Tonight I have to knock out a 90 minute run mixing in 300 squats between two 5k time trials. Yeah, fun. The legs are going to be cooked tonight. These next two to three weeks are really heavy in preparation for the first race of the year.

Summary:

Bike: 1 hour 45 mins

Avg HR: 141

Weights

Hit the weights today. I'm hating this day again so I know I am doing it right. It's also even more obvious you're tearing up your legs when the 30 minute run feels like an hour. I was hauling on my run today after the legs loosened up and my HR was really steady. Feeling like I'm getting back to full strength.

Need to knock down another swim tonight.

Summary:

Weights: squats, box jumps, step ups & lunges

Run: 30 minutes

Avg HR: 143

Swim

Got in a nice swim tonight. Need to really start paying attention more to the swim now that the first race is a little more than a month away. I've been anxious about my swim like always. It feels good I just need to get in all my swim workouts this month.

Summary:

Swim: 55

Breezy...

That was what yesterday's forecast said, but when I got ready to ride this morning it was blowing like crazy. Not a good morning to be on the bike. After waiting it out for an hour I decided to hit the basement and work my way through the entire Tough Love video. It resulted in a very hard three hour workout that sort of mimicked the ride I had planned today. It felt good to see the credits on this damn video.

After the credits rolled I transitioned to a 30 minute run. I upped the incline to 2 and just rolled at a strong pace for 30 minutes. The legs really took well to the run. All good signs considering my last couple of weeks.

Summary:

Bike: 3 hours

Avg HR: 144

Run: 30 mins

Avg HR: 148

Long Run & Swim

Got out for a long run today. New kicks came in on Friday so the feet were nice and comfy. Headed out on my normal route and actually had to extend it some since I got to the turnaround so fast. Held a strong pace throughout the entire run. My HR was higher than normal and hung around the high 150s.

Hit the pool for a swim afterward and that helped sooth the legs and get them ready for the looong ride tomorrow.

Now it's time to settle in and get ready for the Final Four.

Summary:

Run: 1.5 hours

Avg HR: 155

Swim: 45 mins

Keep on Keepin' on

Dragged myself on the bike this morning for a 1.5 hour ride. I've got a big weekend of workouts so I stayed away from Troy and just spun aerobically. Damn, that's boring. Got in a abbreviated swim at lunch after a meeting went long but at least I got wet.

Summary:

Bike: 1.5 hours

Avg HR: 138

Swim: 35 mins

Brick

Got in a nice brick this morning. Jumped on the bike for an hour and then transitioned to the treadmill for 30 minutes. I was sweating like a mad man this morning. It's either from the warmer temps or I'm finally burning of this lingering cold or whatever the hell it is. Also got in a hard swim last night which felt great. Still need some more time in the pool.

Summary:

Bike: 1 hour

Avg HR: 145

Run: 30 mins

Avg HR: 146

Bike

Got on the bike this morning. Worked it out with Troy and crew for 75 minutes. Legs were slow going and I seemed like I was working harder than in previous weeks. I guess that time off broke down my fitness. Well, maybe not so much fitness but that mental strength to suffer for long periods. It's coming back now but that has to be the first thing you lose...then I think fitness is next. Amazing how much of this sport is mental, or so I think.

Need to really focus on the swim now. Harder to get in the pool went it hits the 60s but it has to be done.

Summary:

Bike: 75 mins

Avg HR: 142

Weights

Hit the weights this morning. My energy levels are getting better. Felt good to do this workout after two weeks off, well sort of. Right after the weights I hit the bike to loosen up the legs and then got to the run. Legs feel good and they should with all the time sitting idle.

Summary:

Weights: 45 mins

Bike: 10

Run: 30 mins

Avg HR: 145

Back at it

Still feeling pretty crappy but with the sun shining I had to get out today. Got out for a two hour ride. Thought I might be able to tackle Beach Rock but my energy was pretty low so I headed out to 309 and looped back through Granby and home. Good mix of hills and flats. Hoping I'll be full strength soon.

Summary:

Bike: 2 hours

Avg HR: 147

False Start

The hits keep on coming. I've been knocked down the last two days with a pretty serious cold. No workouts yesterday or today. Now I'm getting nervous.

Long Run

Got out for a dreaded long run today after yesterday's long ride. Started in the late afternoon when the wind was whipping. Headed out on the normal route and it took a while to get the legs rolling. They ended up just moving after a while and I just hung on for the ride. It got much better as the time passed but the hills were tough. I'm hoping this weekend's work adds a boost to my fitness level. I kept telling myself it would in the tough parts of the run which got me through. I was kind of in a trance during today's workout.

I was supposed to get in a long swim today but two unexpected and last minute house showings nixed that idea. I'll get it in tomorrow on my off day.

Summary:

Run: 2 hours

Avg HR: 147

Crossing the border

Got out for the big ride today. I was supposed to be down in DC with Matt running the national marathon but I bailed on that way back. Thank god I did because Matt would have made me look silly. The guy put down a 3:22 in his first marathon. Well done. He thoroughly crushed my time from last year. I'll be back next year. Let the shit talking begin.

I took on Sandisfield. The ride takes you up through the hills of Connecticut and into the steeps of the Berkshires. Seemed early to get after this ride but I needed to suffer and clear my head after a ridiculous week. Left late in the am after the temps got in the 40s. The ride was comfortable never too cold, never too warm. The hills were a bitch. I forgot how much it goes up and down. The beast was the same as last year and had me sucking wind big time. No laps on this sucker yet. I still need some more endurance work first. I started feeling beat down 3:45 in to the ride but just put my head down and pushed on but it was tough. Hardest ride yet. Now I'm spent.

Summary:

Time: 4:15 (Sandisfield)

Avg HR: 141

Squat while you run

Got out for a 1.5 hour run this morning. Having missed my weight workout this week I decided to run and squat. I got in 200 squats on the run mixing in 50 every 3 miles or so. I cooked the run but it's mostly because I've had down week. Felt good to get out in the mild temps and really work the legs.

I have to mix in a long swim tonight.

Summary:

Run: 1.5

Avg HR: 146

Improving

Things are starting to look up. The pain is going away and my wife is on the mend. Got on the bike again this morning and in the pool tonight. Need to get out for a long run tomorrow am and then hopefully put in a nice full weekend's work. Would love to take the day off tomorrow after all that's gone down but too much waiting for me at the office.

Summary:

Bike: 1:30

Avg HR: 142

Swim: 45

Not a Good Start

I've had a very bad start to this week. First I have some sort of mystery injury to my rib cage. The pain has me doubled over and sucking Advil like candy. It hurts to breath and talk when the pain comes on. It came on this weekend and doesn't want to go away. After a visit to the doctor and Xrays there's no damage to the ribs so it has to be a strain. So no workout yesterday. I woke up with some pain this morning and I'll just need to push through.

Last night I was in the hospital with my wife until 2:15 am. Her ear got infected after five days of having a sinus infection and she perforated her air drum. Pure pain. So this week basically sucks. I got in just under 1.5 on the bike this morning but pretty much felt like I slept through it. Didn't get much sleep. I'm hoping this pain subsides and things workout better later this week. Long day at work and an evening event. Hopefully back to a better routine on Thursday.

Summary:

Bike: 1.5

Avg HR: 138

Long Brick

Another long Sunday. Headed out to Beach Rock again today and followed it up with a frozen toed run. Note to self: buy toe warmers. Got out early in the am when it was still pretty damn cold and just waited for the temps to rise. Saw about six deer and something very very large crashing through the vast woodlands. That got the HR up a bit. With all the hills you warm up quick but busting down the backsides of the hills freezes you up again real quick. Had a couple ice cream headaches. Last week I did this ride in 3:18 today I knocked off five minutes and I'm chalking that up to getting out early in the am when I'm all hopped up on caffeine. I also experimented with doing the climbs in a harder gear to really work the legs which added more burn.

The run was as usual, painful. Stiff legs and frozen toes force short strides for at least 10 and then I loosened up. Nice to get this workout done before noon and have freedom for the rest of the day.

Summary:

Bike: 3:13

Avg HR: 140

Run: 30 minutes

Avg HR: 144

Long Run

Another two hour Saturday run. This time it wasn't straight up and down a hill for two hours. Got out on my regular route and knew it was going to be long one. The legs were stiff and achy. Loosened up eventually, but I stopped a twice to stretch out the Band. It's acting up again and that's a sure sign I need some new kicks. Extended the run a bit just to warm the legs down. Tomorrow's another long day on the bike. Got my swim in last night so I'm free for the day.

Summary:

Run: 2:10

Avg HR: 143

Brick

Got in a 45/45 brick this morning. Got some tough love for 45 and then jumped on the treadmill for another 45. Legs were a bit achy on the run. I think it's time for a new pair of running shoes. Last weekend's pounding and tomorrow's two hour run should pretty much destroy them. They've certainly got miles on them. Sneaking in a swim at lunch or after work and then this day is in the books.

Summary:

Bike: 45 minutes

Avg HR: 148

Run: 45 minutes

Avg HR: 146

Late Night Run

Let the dog out early this morning and almost got blown back into the house so I opted for a swim in the am. Worked late and then got out for a dark late night run when I got home. Less wind but still cold. I was literally dragging myself around today but when I got out for the run I woke up for some reason. I thought it was going to be brutal but it wasn't bad at all. HR was in the 150s for most of the run.

Summary:

Swim: 45

Run: 1 hour

Avg HR: 150

Bike

Got on the bike for 90 mins this morning. Took a long time to get loose and the HR was really low despite the fact that I was working pretty hard, but not overdoing it. Legs aren't too sore after the weights yesterday but I'm certainly worn down some.

Got in a nice long swim last night and will do the same this evening. Need to start paying closer attention to the swim and maybe sneak a couple extras in if I have time over the next month or so.

Summary:

Bike: 90 mins

Avg HR: 138

Weights

Got back to it this morning. Upped the weight some from previous weeks and really worked hard. Crippling hard. This is never a pleasant day. My run following the weights was good. Maybe I'm starting to get the benefit of all the hills and biking this past weekend. Need to grab a swim after work and then get some much needed sleep. Continuing to race the clock.

Summary:

Weights: 30 mins

Bike: 10 mins

Run: 30 mins

Avg HR: 143

Fried Legs

Today there was a brick consisting of a 3 hour ride and 30 minute run sitting on my plan. Great weather for a long day. I got out a little after noon and headed out to 309. I was thinking about doing half of Beach Rock and then turning back, but after I reached the reservoir in about 1:10 I decided to do the entire route. I haven't been on this route since last October and not much has changed. The climbs are still big, it's still errie quiet, hardly any cars, but there's just more frost heaves to be mindful of when cooking down the back side of the climbs.

The route usually takes me about 3:15, or it did last year, and this year I was right on the same pace the whole ride. And my HR was not in the stratosphere. It was in the high 140s on the climbs and below 130 on the downhills. Got back to the house in 3 hours and 18 minutes. Feels good to knock out this challenging of a ride so early in the year.

Transitioning to the run was dreadful. It took 15 minutes for my feet to thaw out and my legs felt like wooden stump posts, especially after yesterday's workout. Now I'm off to devour some Advil and my fridge.

Summary:

Bike: 3:18 (Beach Rock)

Avg HR: 141

Run: 32 mins

Avg HR: 143

Singular Focus

Sometimes we are so focused on our goals and plans we don't realize the ridiculous training we are doing until someone outside the bubble points it out. Today was one of those days. My plan called for me to run up and down a steep hill for two hours and count the summits. The place I was supposed to do it was still covered in snow so I chose another one of my favorite steep hills. I didn't think this was going to be easy and it was the workout that stuck out when I first got my plan from Max back in December. I drove to the bottom of the road parked the car and left two bottles of water on the hood.

Started out good. The road starts with a pretty gradual grade and then goes up really quickly. It's brutal. After four trips one guy came out of his house to get his mail and told me I was nuts. On the next trip up he asked me what I was training for. Up and down I went knocking out 12 summits in one hour. Up hill actually felt much better than going down after a while. By the 15th summit I was really starting to feel it in my calves and reaching the spot just below the crest felt like I was trying to get over the Hillary Step on Everest. My pace was starting to slow and I was hitting 173-176 on the ups and recovering at around 142 on the downhills.

I reached the 19 mark with about 15 minutes to go and got focused on knocking out 21. The 20th was a bitch and another guy getting his mail asked me what number I was at and proceeded to tell me I was, "one crazy mother f'er". 21 was a burner and reaching the summit I let out a huge sigh of relief. On my way back down the first friendly neighbor came running out with a water bottle and chatted me up about IM and how nuts I was since he said he can't even walk up the damn hill.

Most amazing to me was how I had a singular focus of knocking out as many summits as possible. I didn't even realize I was running for two straight hours. It became a game and even though it was painful it was actually kind of a fun.

Summary:

Time: 2 hours

Avg HR: 164

Summits: 21

Click here for route and elevation profile

Exhausted

Ok so my legs are feeling worked over. Got in my 90 minute ride this morning. Last night did my 45 ride 45 after I slept through my alarm in the am. I peeled myself out of bed this morning and climbed on the bike. First half hour was tough but I finally hit my stride at the 30 minute mark. The half marathon last weekend, long run on Wednesday, swims, travel and long bike is catching up to me.

And, tomorrow I have to run up and down a steep ass hill for two hours and count my summits. Fun times. Then it's a 3 hour ride on Sunday. At least it will be warm. Temps are supposed to be in the 60s both days. Ok, I'm crying on the inside.

Summary:

Bike: 90 minutes

Avg HR: 142

Hot Run

Seeing as though I'm in sunny Florida I thought I'd get in a nice hour long run outside. After my morning meeting I hit the road and wandered along. Florida is not very runner-friendly. After crossing a few major roads, I ended up finding an endless golf course to cruise around. The 75 degree heat really had got the HR up and the sweat rolling. I probably should've brought along water, but that wasn't an option. Got back to the hotel in a little over an hour after getting lost for a while. Refreshing run in warm temps but I'm not ready for that kind of heat yet. Back to the ice chest tonight.

Summary:

Run: 75 minutes

Avg HR: 147

Weights

Back to the weights today. I recovered really quickly from the half mary. I upped my weight again slightly this week. The last set nearly destroyed me. Transitioned to a quick bike and then a 30 minute run. Legs wanted to go faster but I kept the HR hovering around 145-150. It's off to warmer weather this afternoon where I'll be able to get in a nice run tomorrow morning in 60 temps, hopefully.

Summary:

Weights: 40

Bike: 15

Run: 30 mins

Avg HR: 143

Recovery

Legs are sore but not as bad as I thought they might be after yesterday's half marathon. I spun on the bike for an hour and then got in a nice long swim. The swim was awesome and really soothed the legs. I pretty much felt like I could've swam all day but I decided to stop after an hour. Hoping my fitness is on track with where I need to be at this point in the year. I know it's still early and I feel good and much stronger than last year at this time. Looking forward to get outside on the bike in the coming weeks and really building some endurance. Never thought I'd say I look forward to four hour rides but after this winter I certainly am.

Summary:

Ride: 1 hour

Avg HR: 140

Swim: 1 hour

Colchester Half Marathon

Today I got out for the first half marathon of the year. I had not raced this course yet and all talk pre-race was about the hills. I passed it off since people generally think every course is hilly. I didn't have a ton of expectations going into the race just wanted a solid result and knock off some rust. Well I certainly knocked off some rust. Temps were perfect despite the biting headwind for most of the race. The real challenge was the damn hills. My runs and rides are always hilly but this was tough especially so early in the year.

This is the first race I didn't worry about HR and just went on RPE. Pretty different experience and I realized hom much I've come to love HR tracking as way not to blow myself up. I got out quick the first two miles to break free of the crowds. I ran the first 5k in 21 and was holding flat 7 minute miles through mile 5. I was impressed I was able to hold 7s over the first couple of hills and quick looks down at the watch showed I was tracking around 170 for a HR. At mile 8 it felt like the course went straight up. My calf twinged a bit and I thought I might be walking the last 5 but it quickly worked the pain out plus the burning legs took my mind of the calf. At mile 9 it was a long downhill where I made up some time and then it rolled for the next two miles on dirt/muddy roads. Beautiful course btw.

Turning the corner back on to the main road and last 2.1 miles I was planning on dropping the hammer and trying to lay down 6:30s. Problem was it was a long step climber to the finish. With no mile markers it's hard to say what I was putting down but it felt like a little under 7s and I was working. The last 1/4 mile flattened out finally and I was able to crank it up some. I was hoping for a time in the 1:20s but crossed the finish in 1 hour 33 minutes. Good for 36th overall.

Summary:
I underestimated the course profile, but I'll say it's probably the hardest I've worked over the course of 13.1. Going on RPE was a new experience. I recovered well after the three steep climbs and cruised the downhills. It's a new PR for me at this distance even though I hoped for a slightly better time maybe 1:28, but I'll take it. To be able to hold 7:08 miles over the course of this race impressed me the most, especially on broken down legs. To go out hard an sustain that effort, and to see my HR in the upper stratosphere and not implode was also a positive sign.

Results here

20/20/20/20

I'm going to attempt the half marathon tomorrow so I put in this workout today. Run for 20, bike for 20, run for 20, bike for 20. Certainly broke up the boring long ride. Leg held up well. Bit sore but will ice tonight. I just don't want anything to pop tomorrow. I'm not going to take it too easy. Going all on RPE. No time goals in mind, just knocking off the rust. Supposed to be a nice hilly course with temps in the low 40s.

Summary:

Run: 20

Bike: 20

Run: 20

Bike: 20

Avg HR: 145

Brick

Got in a 45/45 brick this morning. I was supposed to go out for a long run but with my calf still sore I opted to switch that to tomorrow. The half marathon I planned for this weekend is out. I just don't want to push it and back to back 90+ minute runs won't be so good. Icing and stretching is helping and I had little to no pain for the second part of the brick.

Now it's off to see if we will be having a boy or a girl.

Summary:

Bike: 45 mins

Avg HR: 139

Run: 45 mins

Avg HR: 141

Weights

Strange doing weights on a different day after 7 weeks of the same day. Different people in the gym, etc. Usually this starts my week but after a workout yesterday my legs were a bit tired. Lifted the same weight as last week and went through the super sets fairly quick. I only had to run for 15 this week which was a nice break and with my aching calf muscle it was nice not to over do it. I'm also refocused on the Zone after Max's nutrition seminar last night. I've been cognizant but not diligent. Very informative and motivating session. Time to get back on the bus.

Summary:

Weights: 40 (squats, box jumps, step ups - super sets; 3x12 lunges)

Bike: 15

Run 15

Aerobic Bike

Ok, so no weights today. I was told to put in a long aerobic bike instead. No tough love just a straight easy to moderate long bike. Felt good but I miss that hard effort especially when you're sitting in your basement for 1.5 hours. Anyway I finished it up and didn't tear up my legs anymore than they already are. That will happen tomorrow.

Summary:

Bike: 1.5 hours

Avg HR: 138

Struggler

Hard to describe today. It started yesterday actually after finishing my workout. Just the thought of what I had to do on a week day just sucked. I get up early to work out but trying to get in three hours before work was ridiculous. I ended up getting in 2.5 hours and that was enough to just about put me over the edge. I was the grumpy co-worker today for sure. Two hours of aerobic work on the bike, but it felt more like a hard effort because my legs are roasted. Then hit the treadmill for a half hour and try to keep the eyes open. This was to be a Sunday workout but plans made me move it to a Monday. I don't recommend starting off the week this way and never again will I. Oh and I have to hit the weights tomorrow and then listen to Max tell me all the crap nutrition choices I make.

Summary:

Bike: 2 hours

Avg HR: 141

Run: 30 mins

Avg HR: 139

Shuffled Weekend

I had to work yesterday for most of the day so training got postponed. Saturday was my day off so no more Monday off. Today I did my Saturday brick workout - 1.5 hour bike and 30 minute run. Tomorrow I'll be up at the crack of dawn to knock out 2.5 hours on the bike and then run for 30. Good way to start the week, or not. Either way I have to work out this knot or strain I've developed in my outer right calf muscle. Tightens up like a rubber band after workouts.

Summary:

Bike: 1.5 hours

Avg HR: 146

Run: 30 mins

Avg HR: 142

The Last Six Miles

Today was another squat while you run day. I had to get out for 90 minutes and do my squats on the last half of my run this time. Run 4 squat 25, run 1, squat 50, run 2 squat 75. I've never been able to recreate the last six miles of an IM run but today was pretty darn close. I also developed a painful cramp in my right calf so I brought it home with a little limp. This is my second time doing this workout and it always destroys me.

Summary:

Run: 1.5 hours

Avg HR: 150

Upper Aerobic Bike

My legs have been taking a beating this week so I was not looking forward to climbing back on the bike again today. Especially when the plan called for a upper aerobic bike. I dropped in tough love and got to work. Knowing I have a long run tomorrow allowed me to push through. Even though you work real hard through this workout my HR was pretty low and took extra effort to get it to that 145-155 range. In the last half hour I was finally in the low 150s.

Need to grab a swim after work which will feel real nice on the legs.

Summary:

Bike: 1.5 hours

Avg HR: 145

Brick

Today the plan called for a race simulation brick. It would have been nice to do this outside but that wasn't an option. My HR was supposed to be over 150 for the entire workout. It took forever to get the HR into the 150s on the bike and I held 150-152 consistently for the last 20. The run was good. Got the HR up right away and was moving at a crazy fast pace on the old treadmill.

Summary:

Bike: 45 mins

Avg HR: 148

Run: 45 mins

Avg HR: 151

Weights

Back to the pain today. Seeing an increase in weights and a increase in speed on the run following this workout. With the pain comes an upside but you certainly don't think about it on the third superset on the 18th step up.

Need to grab a swim after work.


Summary:

Weights: 35 mins

Bike: 10 mins

Run: 30 mins

Avg HR: 140

Straight Run

Today was supposed to be a 90 minute trail run but the trail was all iced over this am. I hit the road instead. It was nice to not have to do air squats every mile. My route is a good mix of hills, rollers with only a few flats. I've been running this route with some variations for about two years now and it never seems to get easier. Today was a little bit of a breakthrough as far as I'm concerned. I knocked out 12.1 miles in 91 minutes. Maybe it was the big Valentine's dinner last night. I think it's probably the astute coaching of Max. Believe me I'm not looking for milestones in my training. I just try to knock out day after day but this was pretty noticeable . I also hate tracking mileage unlike my buddy trainwreck because for one thing I think it makes you over reach and push yourself over the edge. I prefer time, effort and HR. That's was my focus today and it was an aerobic effort. It felt so good though I had to be like trainwreck and go to map my run and check out the distance. Ok, this is done. Back to reality. There's a hundred other guys in my AG knocking out 3:20 IM marathons.

Summary:

Time: 1.5 hours

Avg HR: 147

Distance: 12.1

Bike

I got in today's swim last night so today I just needed to knock out a 75 minute bike. It was slow going to begin. I'm def feeling the effects of a long week of workouts. I got focused 30 minutes in and then everything was fine. With all the long runs this week and another on tap for tomorrow the legs are feeling it.

Summary:

Bike: 75 minutes

Avg HR: 140

-----

Swim: 60 mins

Brick

This week has a heavy run focus but today I got back in the saddle for a brick. Got 45 minutes on the bike and then transitioned to a 45 minute run. After yesterday's long run it took a while for the legs to get firing. I was working today and the HR was not moving. It stayed pretty low today. Always tends to do this towards the end of the week.

Summary:

Bike: 45 minutes

Avg HR: 138

Run: 45 min

Avg HR: 141

Interesting Run

This morning I got out for a long run in these ridiculously nice temps. I remember reading about today's workout when I got my plan and thinking that's going to be a pain in the ass. Well it certainly was. Here's how it went: run 1 mile and then do 75 squats, run 2 miles and then do 50 squats, and then run 2 more and then do 25 squats. This is all within the course of a 90 minute run. Just so happens that every time I had to stop and do squats it was at the bottom of a hill. It sort of felt like doing three bricks in a row. As soon as the legs loosened up I was squating again. Thank god I was doing this at 5 am on back roads with know one around.

Summary:

Run: 1.5 hours (150 squats)

Avg HR: 150

Extra Swim

I'm mixing in some extra swims this week because I find it soothes the legs. I've been destroying them lately and nothing feels better and loosens them up like long swims. Tonight I got in the pool after a tough trainer workout this morning. I just swam for 45 minutes straight.

Summary:

Swim: 45 mins

Ride

Got on the trainer this morning for a 90 minute ride. The day after the weights is always the hardest especially when you ride with the tough love crew. Legs were slow to warm up but then really kicked in after some of those numbing sets.

Summary:

Ride: 1.5 hours

Avg HR: 148

Weights

Started off the week with some pain today. Got in my weight workout. It does not get any easier from week to week. Didn't move up in weight this week but still got a really good workout. Pressed for time this morning I had to skip out on my 10 minute ride to loosen the legs after the weights so my 30 minute run was even harder. Ended my day with a 45 minute swim.

Summary:

Weights: 35 minutes

Run: 30 mins

Avg HR: 143

------

Swim: 45 mins

Long Run

Knocked out the first longish run today. I was worried about going long after yesterday's 10k for time. I developed tightness in the upper right side of my calf shortly after yesterday's run. Some ice and light stretching loosened it but I decided to wait until later in the day to do my 1.5 hour run.

Got a quick 30 minutes on the bike to loosen up and then headed out into the 50 degree day. The first 30 mins the calf was tight, but then I realized I was over striding. Quick adjustment and the calf was fine the rest of the way. More ice is needed now, but tomorrow's a day off with a nice recover swim so I'll have time to work it out. Total run came in at 10.96 miles.

Summary:

Bike: 30 mins

Avg HR: 141

Run: 1.5 hours

Distance: 10.96

Avg HR: 151

Good Day

Without looking at my plan I though today was a typical hour ride, 45 minute run and 45 minute swim. Well it was a typical day for swim and ride, but I had to run a 10k for time. I got on the trainer early and put in an hard hour. Took a 30 minute break and then hit the road. After a two minute warm up I started to let it go slowly. Legs were tired but I had really good rhythm and they really loosened up on the turn. The last two miles I was at 80-90 RPE. My HR was between 156 - 162. I was surprised to see a my watch at 44 minutes when I got back to my garage. The mileage was 6.1 just under. After a heavy week on the bike and a tough ride just before this run this was nice to see.

Summary:

Bike: 60 mins

Avg HR: 148

Run: 44 mins (10K for time - 7:05 per mile)

Max HR: 173

Avg HR: 158
----------
Swim: (got it in last night)

Longish Ride

Back to riding today. Put a good 105 minutes in on the trainer this morning. I'm loving these difficult trainer workouts. Wacky HR day though. Earlier in the week doing a similar workout my HR was consistently in the high 140s to mid 150s. Today it stayed in the mid 140s and only topped out at 150 even though I was at 80-90 RPE.

Summary:

Ride: 105 minutes

Avg HR: 143

------

Swim: 45 mins

Brick

Spent a hard hour with Troy this morning and then transitioned to a 30 minute run. Legs were tight from yesterday but I was very pleased with my run. Very little ITB pain.

Summary:

Bike: 60 mins

Avg HR: 148

Run: 30 mins

Avg HR: 153

-------

Swim (last night): 45 mins

Beat Down

Instead of watching epic war films and other random crap, I threw in a spinerval DVD this morning for my ride and got my ass kicked...in a good way. With a scheduled ride time of 105 mins I only got through more than half of the 3 hour workout but it was certainly enough. I'll get the rest of the ass kicking on Friday. Good stuff. I don't think I've ever worked so hard on a trainer.

Summary:

Time: 105 mins

Avg HR: 150

Weights

Back to the weights this morning. Upped the weight on both the squats, step ups and lunges. Certainly had a hard time getting through the last super set. Followed that up with a 10 minute bike and 30 minute run.

Swim after work.

Summary:

Weights: 45

Weight: 165 squats; Step ups: 130

Bike: 10 mins

Run: 30 mins

Brick

Today's workout was tough. I was tired on the bike and found myself having to keep trying to find a good rhythm. I pushed through and transitioned after 90 minutes to a 30 minute run. Continued to focus on form and eliminating all heel strike. HR was pretty high on the run but I didn't feel like I was overreaching.

Need to mix in a nice recovery swim tonight.

Summary:

Bike: 90 mins

Max HR: 170 (2X2 spin ups getting HR up to 170, recover to 140; repeat)

Avg HR: 140

Run: 30 mins

Avg HR: 148

Bike & Run

Even my recovery weeks are heavy this year. Last year my recovery weeks were light or much lighter. This year they're about as heavy as one of my build weeks from last year. Today I rode for an hour and ran for 45 minutes. Yesterday I put in a 1 hour and 45 minute ride.

Busy week at work but I was able to get in all my training. I'm moving my swim tomorrow and looking forward to Monday my off day.

Summary:

Bike: 60 mins

Avg HR: 145

Run: 45

Avg HR: 147

-------------

Friday

Bike: 105 minutes

Avg HR: 142

Brick

The weather is absolute crap. At least last year I could get outside for some morning runs. This year it's all about being inside. Today I got in my brick. Like last Thursday, it was difficult getting the HR to move. It wanted to stick around 137-140 while I was working at a much harder rate. I'm happy to see this for my run.

Summary:

Bike: 60 mins

Avg HR: 140

Run: 30 mins

Avg HR: 141

Bike

Got in my bike this morning. Wednesday's ride is always tough after the previous day's leg work. Took about 15 minutes to loosen up and then pushed through the rest of the ride.

Summary:

Bike: 90 mins

Avg HR: 142

Weighty Day

Back to the weights today. I tried to work harder than last week by reducing the amount of rest time in between each super set. Usually I have to give myself nearly two minutes to let the pain subside between each set but today I cut it down to one minute which helped increased the amount of stars seen. It helped raise the HR into the low 180s.

Need to grab a swim after work.

Summary:

Weights: 45 mins

Max HR: 183

(squats 155, step ups 125, lunges)

Bike: 10 mins

Run: 30 mins

Avg HR: 147

------

Swim: 45

Brick

Back inside today since it was 4 degrees this morning. Got in my brick but the funny thing was I couldn't get my HR up no matter how hard I worked. I mean it moved up with the effort but for a steady clip while I was working it was much lower than I previously track at. For the bike I was around 141 for most of the ride, unless I got out of the saddle, but I was putting in an effort of at least 148. The run was the same. I was working really hard, or so I thought, but my HR was steady.

Anyway, solid week. Day off tomorrow.

Summary:

Bike: 60 mins

Avg HR: 137

Run: 30 mins

Avg HR: 143

Outside

Finally. After about two weeks of temps in the teens we finally got a day above 25. No trainer today. I got out on the mountain bike for an 1+ and loved every minute of it even the 20 mph gusts. Followed that up with a 45 minute run in the new shoes. I also gave in to the hype and I have to say after one run I'm starting to believe. Let's just hope it continues. I know one thing my old shoes were totally broken down. My ITB was sore at the start, but once I started working the form it cleared up. After the run it was over to gym for a 45 minute recovery swim.

Summary:

Bike: 1+ hours

Avg HR: 144

Run: 48 mins

Avg HR: 153

------------

Swim: 45

148 BPM

Today my wife and I got to hear the heartbeat of our future little one and his/her HR is 148. It's amazing how a rapid little thump, thump can make you feel. For the first time it all feels so real. The sex is still unknown for another couple of weeks, but I'm hoping for a boy for many obvious reasons. I've heard the higher the HR the better chances you have for having a girl, but then I'm told by others if the HR is between 140-150 then it's most certainly a boy. Boy or girl they're pretty much tracking at my target IM HR, which is immediately what came to mind when the doctor gave us the number. My wife shot me the look to stop relating everything to triathlon. Either way the little dude is setting a good pace and he/she is set to arrive Aug 1.

Flatting out on the trainer

How much have I been riding the damn trainer? Enough to get a flat. First time I've ever had this happen. I've pretty much worn out my dedicated trainer tire, a beat up road tire. Got a flat about 45 minutes in and handled it just like I would on the road. Hopped off grabbed a tube and changed that sucker out quick. I was back on the trainer in five minutes. The tire held for the rest of the ride but I scrapped that one and put on a new worn out road tire after I finished up. Let's hope it holds or it warms up so I can get outside.

Summary:

Bike: 80 minutes

Max HR: 176 (2x2 minute pick ups to get HR to 170, return to 140 and repeat)

Avg HR: 144

Brickage

Knocked out a brick this morning. Spent 60 minutes on the bike and the transitioned to a 30 minute run. With my ITB still somewhat sore I really focused on my running form. I finally realized it's been sucking. My hips were lagging behind and I was sitting back too much. When I dialed in my form all achy pain in the ITB went away. This year the run is where I need to make the most gains so I need to be mindful of form every time I run.

Got in my swim last night so this day is in the books.

Summary:

Bike: 60 mins

Max HR: 173 (2x2 minute pick ups with HR at 170; return to 140 and repeat)

Avg HR: 145

Run: 30 mins

Avg HR: 145

Bike

Got on the bike for 90 minutes this morning. Legs were feeling yesterday's weight work but they're not as sore as they have been in the past and I destroyed them yesterday. Either I'm getting used to tired beat up legs again or my body is recovering well. Good combination either way. Also, day 4 in the zone and I'm feeling pretty damn good.

Summary:

Bike: 90 mins

Avg HR: 142

-------------

Swim: 45 mins

Feeling it

I got all of the weights this morning. Got them to the point that it hurts to get up from a sitting position. Focusing on form really pays off. Another note is I was up raring to go at 4:30 am this morning. Now I've gotten some good rest the last three days but I have to say it must be the Zone and eating the right way.

Need to knock out a swim after work.

Summary:

Weights: 45

squats, box jumps, step ups and lunges

Weight: squats 150, step ups 125

Bike: 10 mins

Run: 25 mins

Avg HR: 146

In the Zone

Today was my off day but after missing a few I jumped into the pool and swam for 45. Today was also my second day on the Zone diet. I've never eaten so much in one day or rather not so much but so frequently. I felt good all day and tried to keep up on my blocks. No more eggos to start today instead it's fluffy egg white and fruit. Snacks were a Zone bar, cottage cheese and an apple. Lunch was a bunch things that equaled four blocks of protein and 2 blocks of carbs. Dinner was chicken, broccolli and cucumber salad.

How do I feel? Well, I'm not starved but I do miss carbs occasionally. I'm feeling focused and crisp and I had a ton of energy for my workout. My body actually feels like it's humming so I know it's working. My body is working constantly and burning that estimated 20lbs of stored fat I have on my frame. Today I had to leave the office at lunch time since they were having some ridiculously good Indian for lunch. I know if I ate it I would have felt like shit so I stuck to the plan.

Summary:

Swim: 45 mins

Back at it

Ok so after having been sidelined for about three days I'm back into my routine. Came down with something that literally caused me to stop eating and has me now three to four pounds lighter. I guess that will be good for running. Good news is my ITB is no longer giving me pain.

I'm going to give myself a week on this Zone diet thing and see where it goes. I'm trying to figure out my blocks and ridding my cabinets of anything that is full of carbs. Stocking up on the fruits and veggies and almonds. Right now it's all pretty damn confusing - 4 blocks of protein, 2 blocks of carbs...hopefully it will get easier. I have a pretty healthy diet right now but if I want to reach my goals I'll have to move in this direction.

Today I eased my way back in with a brick.

Summary:

Bike: 60 mins

Avg HR: 143

Run: 30 mins

Avg HR: 146

Sick

Today there was no 90 minute spin. Instead it continues to be a day of trying to rid myself of this little bug I caught. Hopefully it's that 24 hour thing and tomorrow will see me back on track. Anyway, I'm catching up on my sleep in the meantime. An hour bike and 30 minute run is on tap for tomorrow.

Weights

Got back to the weight work out today to kick off the week. Upped the weight from last week considerably. Now I'm feeling it through my whole body. Tomorrow ought to be interesting.

Need to knock out a swim after work.

Summary:

Weights: 45 mins (145 for squats, 120 for step ups)

Max HR: 177
--------
Run: 30 mins

Avg HR: 154

Brick

Today was a brick. I spent 1.5 hours on the bike and followed it up with a 30 minute upper aerobic run. This weekend's been all about bricks. Yesterday's workout turned into a brick and today the plan called for another one.

Getting used to spinning in the saddle and my knee, although still giving me some pain, is not forcing me to cut my runs short like last weekend. I'm continuing to stretch, ice and stretch.

Tomorrow's my off day and then it's back through the cycle.

Summary:

Bike: 1.5 hours

Avg HR: 140

Max HR: 156
------------------
Run: 35 mins

Avg HR: 147

Max HR: 159

Bike & Run

I thought I could suck it up and get it out in the cold weather this morning but I opted for the much warmer basement. So it was another basement workout.

Got in 1 hour on the bike and then hopped on the treadmill for a 45 minute run. Wasn't supposed to be a brick but I've got things to do today so it turned into one.

I got in today's swim last night so this day is in the books.

Summary:

Bike: 1 hour

Avg HR: 137

Run: 45 minutes

Avg HR: 143

Avg HR for entireworkout: 141