Two a Day

Back to the two a day format and am loving it. This morning knocked out a 28 mile bike ride at a moderate level of intensity. Followed that up with an hour of weights and abs. Definitely feeling good today. Threw back a protein shake (800 calories) then hit Starbucks for the usual (big boy coffee and a ham egg and cheese sandwich).

At lunch I ran out and picked up a new pair of kicks. I decided it was time for a change so I grabbed a pair of Mizuno iso New Balance. Trying on new sneaks always brings me back to my youth. I remember I got a pair of Kangaroo's back in '81 and I thought I was the sh$T. That's right with a capital T. I used to swear that I could run faster and jump higher when I had those bad boys on.

Unfortunately they don't make a marathon caliber shoe so I am stuck with the Muzuno's. Tomorrow I expect to be running 5 minute miles in my new wheels. By the way you just gotta love the blue suede of the roo's.

After work I cranked out a swim interval workout 2.1 miles in a little over an hour. Intensity level was Redline the whole way! Definitely gonna crash early tonight.

Big day tomorrow. 45 minute swim, hour plus run and Cork and Cheree's rehersal dinner in the evening. I think I am gonna treat myself to a couple of cool ones.

Informal poll...add into the comments your all time favorite pair of sneakers

Increased Intensity

Just a brief update tonight...have to get some sleep. The intensity of the workouts has definitely increased over the last 4 weeks, in a sneaky kind of way. Gone are the 1 hour 30 minute bike rides and 45 minute runs at 70% intensity. They have been replaced by high intensity interval builds. Today's bike workout featured the following:

16 minutes (6 miles) @ 75%
2 minutes @ 65%
9 minutes (4 miles) 80%
3 minutes @ 65%
7 minutes (3miles) @85+%
4 minutes @ 65%

not once but twice...how I didn't puke is beyond me. Finished up the ride with 35 miles in 1 hour 40 minutes.

Moved from here directly to a 1 hour run. The program is nice enough to give me 10 minutes of run warm up (1.1 miles). After that its immediately into a 80-85% effort run for 30 minutes straight (4.25 miles). This was followed by 15 minutes of 9 minute mile pace and then a 5 minute cool down walk for a total distance of 7.4 miles.

Tomorrow's workout calls for more of the same. 85% interval builds in the pool (1 hour total time) and an 1 hour 20 minute bike ride with a main set of an 1/10 ironman interval at 75%. I think that I will split this workout up tomorrow.

If everyday is a great day then no day is a great day

"If everyday is a great day then no day is a great day".

It's days like today that make the "great" days possible. Today wasn't a bad day but rather just another day. No personal bests, no heroic feats, no first time accomplishments...just a very average day. Coming off of the run of days that I have had, it was bound to happen.

Today's workout consisted of a 45 minute strength training session, 15 minutes of core work and finished with a 1.5 mile swim (45 minutes). The swim was particularly boring. I walked into the pool area and found that I had the whole pool to myself. Initially I was thinking that this going to be a great day after all. But this was not the case. It seems that I rely on having other swimmers in the pool as a way of pacing myself. It doesn't matter whether the other swimmers are fast or slow, so long as they are there. If they are slow I try to lap them in some frequency. If they swim at a similar speed I try to maintain or stay ahead. And if they are really fast I just try to not get passed to often. Regardless, I depend on these people to get me through the swim.

Today's issue is one that I certainly won't have to deal with on race day. A mass start swim of 2,000 people...loneliness won't be a problem.

The week in review

Due to some scheduling conflicts this week I was unable to put up a daily post. The following is a review of week 21:

Week 21 Totals
Swim- 5 miles
Bike- 126 miles
Run- 30 miles
Total - 161 miles


Monday's workout was a straight swim completed after an upper body and core workout. My left knee was giving me quite a bit of trouble on Monday, probably due to the hills that I ran on Saturday, so the swim was completed using a swim buoy. The swim buoy is placed between the legs and forces the swimmer to use only their upper body. At the conclusion of this workout my upper body is completely smoked.
Daily Total: 1 hour 45 minutes

Tuesday's workout was a bike / run brick completed at the gym. As mentioned many times in this blog I dread riding the trainer at the gym, especially if I am on there for longer then 1 hour. Today's ride was 1 hour and 40 minutes so as you can imagine I am not too happy. After the bike I quickly transition to the treadmill and knock out a 45 minute run. The run is followed by a 1o minute stretch and 15 minutes of core work. On a positive note my left knee feels fine.
Daily Total: 2 hours and 50 minutes
Weekly Total: 4 hours and 35 minutes

Wednesday is a split day session. The morning workout consists of 1 hour and 15 minute bike ride followed by 45 minutes of strength training. After work I head back to the gym for a 1 hour swim. The swim workout is as follows:
4 x 200 yds
20 x 50 yds
target segment
14 x 100 yds - average time 1 minute 22 secs per 100 yds
6 x 50 yds cool down
I am excited about my 100 yd times today, not quite elite but great for a hack like me.
Daily Total: 3 hours
Weekly Total: 7 hours and 35 minutes

Thursday is another split session. The morning consists of a target run. The run is as follows:
15 minute warm up
4 x 0.5 mile repeats with a 0.25 mile slow jog between each. The goal was to complete each half mile faster then the previous. The following are my times:

1. 0.5 mile - 3 min 28 secs
2. 0.25 mile - 2 min 35 secs
3. 0.5 mile - 3 min 12 secs
4. 0.25 mile - 2 min 40 secs
5. 0.5 mile - 3 min 5 secs
6. 0.25 mile - 2 min 40 secs
7. o.5 mile - 2 min 58 secs
8. 0.25 mile - 3 minutes

The average time for each half mile split 3 minutes and 11 secs. At the conclusion of the repeat segments I was completely gassed but fired up by my sub 3 minute half mile on the last leg. This is my first time doing these so it goes down as a personal best.

After work I hit the pool for an easy 45 minute swim. I was feeling tight at the start of the swim but quickly loosened up. Splitting up this day was the way to go. If I had tried to get to the pool immediately after the run the swim would have been a disaster. Instead I got in two quality workouts and feel great.

Daily Total: 1 hour 50 minutes

Weekly Total: 9 hours 25 minutes

Friday is my off day. Slept in until 6:30, hung out with the kids for a while and then off to work. Today is a real treat.

Saturday is my big bike day. I follow my typical route, highway 13 down and then route 52 north to West Chester. Typically I hang a right a creek road and head home. Today I chose to take creek road north for 5 or so miles before turning around to head back. I passed a group of 5 riders heading south as I was heading north about 1 minute before I turned around. I decided to have a go at trying to catch them....without luck. Our paths finally crossed again about 1o miles later only this time they were headed north as I was heading south. I averaged over 21 miles per hour during that stretch and was unable to close the ground...they must have really been flying.
After the 50 mile bike ride I throw on my sneakers and head out for a 40 minute run through the hills of boothwyn. The run goes great as I knock out 5 miles in total for an 8 min mile pace. My endurance is certainly improving.
After this workout I am starved, so I make my new favorite post workout meal. 6 egg omelet, 4 slices of toast and 4 pieces of pork roll.
Daily Total: 3 hour 30 minutes
Week Total: 12 hours 55 minutes

Sundays workout is my long run. The humidity today has to be 99%...I am completely drenched by the 10 minute mark. This morning I begin the run at a very deliberate pace of 10 minute miles. I maintain this pace until the 50 minute (5 miles) mark of the run...then I dial it up. I paid special attention to hydration over the 1st 50 minutes and it has paid off! I crank out 6.7 miles over the last 50 minutes (avg 7 min 30 sec mile) and then cool down with a nice 10 minute walk.
After the run I head out for a casual 15 mile bike ride and then off to the kitchen for my favorite breakfast. In case you haven't guessed I am a creature of habit.
Daily Total: 2 hours and 40 minutes
Weekly Total: 15 hours 35 minutes

Week 21 is in the books....less then 15 weeks to go until race day! I am fired up!

It's been a long road

I had a chance to speak to my life long friend Terry aka "wheels" on the way home from work today. We've called him wheels since Knee-hi EDCO hoops. He gained the nickname at first because of the sweet sneakers he sported to practice. Later it would turn out that he was aptly named for another reason. His unmatched quickness and explosive leaping ability as witnessed by many on the courts of Delaware County. Even if is game was a little erratic at times you could always count on Bake to make a big play in a big moment. I think he may have even beaten me once in our daily one-on-one battles at Montgomery Park? Maybe not...I'll have to check the archives.

Aside from our long history together wheels and I share one other thing in common...we both ruptured our achilles tendon. Myself in October of 2005 and he this past spring(some people will do anything to be like their idol I guess?). Talking to wheels and hearing his struggles has brought back those faded memories of my long road back.

The recovery from this injury is an interesting one to say the least. The early stages are marked by incredible pain and a very slow healing process. By the time the stitches are removed there is almost nothing left of the calf muscle. After this stage comes a period of rapid recovery, initially, but this slows to a halt as the body takes its time to fully recover. Wheels is now in the slow stage of recovery. Doubt enters the mind and one wonders if they will ever get "it" back. Not back to your glory days (it will take more then physical therapy to get those back) but back to being able to go out for a run or play a little one-on-one hoops in the driveway.

I remember those days all to well. I remember the daily struggle of feeling like I had made progress only to have some sort of set back. To call the process a roller coaster ride would be a huge understatement. Persistence and patience are rewarded as in time it is possible to fully recover from this traumatic injury.

Though I no longer possess the explosive first step I once had I am stronger in so many other ways. A recovery like this tests you in so many ways. There were dozens of times that I doubted that I would ever get it back. And here I am today a little over 15 weeks away from attempting an Ironman.

I leave this post with a message to my little brother from another mother. Your life has been about overcoming obstacles...have faith and work hard and you will come back stronger then ever...once again.

Back in Action

The computer shutdown for the last time on Friday afternoon...never to be heard from again. Is there ever a good time for a computer to crash? As a result I have been unable to throw up a post in about a weeks time. The following is a quick catch up on the events of last weekend.

Friday 7/17/2009 - Off Day! What a welcome break. Missy and I went out to dinner, alone, for the first time in what seems like forever. We went to P.F. Chang's on Route 1 in Glen Mills. The food and wine were good, the ambiance nice and the time alone with Missy...great. We will definitely be heading back in the near future.

Saturday 7/20/2009- My biggest training day to date, 3 hour and 20 minute bike ride followed immediately by a 60 minute run. This long session provided me the chance to practice my race day fueling plan. During hour 1 of the bike ride I focused on 3 key elements: keep my heart rate low (<65%bpm), taking on 1,000 calories and staying adequately hydrated. The calories came in the form of a 24 oz "super" shake that I concocted. The super shake is made up of 3 scoops of whey protein, 1.5 large banana's, 3 tablespoons of peanut butter and two cups of milk. As one can imagine the shake is a little on the thick side but goes down pretty well with a chaser...I haven't needed a chaser since powering down shots with the boys at cork's bachelor party last weekend.

The remainder of the ride was focused on maintaining an even tempo while staying in the areo position. I spent the bulk of the time below 70% of my max heart rate. Staying below 70% will be critical to my success on race day. In ultra endurance racing, conservation of energy is critical. I learned the hard way during the Pocono Marathon in 2007. I ran what I thought was a conservative race only to hit the wall hard at mile 22. By the end it was all I could do to drag my cramping body across the finish line. Based on my heart rate during this Ironman Training I estimate that my heart rate was in the 82-84% range throughout the race. It is a miracle I even finished. Needless to say I won't make that mistake again.

I finished up the ride (~60 miles) and transitioned to the run. For the run I chose to head out through the neighborhood. The logic was that I wanted to challenge myself with some hilly terrain. This was a great call. I powered through the hills and knocked out 6 miles in 55 minutes walking in the last 5 minutes for a cool down. In spite of the tremendous effort put forth I am feeling great. I devour a half dozen eggs, four pieces of toast, showered and then headed off to my friend Nicole's daughter's (Maddie) 1st birthday party. Emily and John thoroughly enjoyed themselves while playing with their new friends Chloe, Adeline and Maddie. Missy and I were thankful to get out of there before Johnny did too much damage. When he climbed into the cooler (full of ice and drinks) for the second time we knew it was time to get moving.

Sunday 7/21/2009 5:30 am - A cry is heard in the distance. It's Johnny, seems he has misplaced his Bink. I try to move but am instantly paralyzed in pain. What is going on here? I lay there for a minute and finally build up the strength to get out of bed. This is horrible...every inch of my body hurts. Luckily I only have to run for 2 hours and bike for another hour today. I honestly don't think that this workout is going to happen today. Seems that running the hills after a 60 mile bike ride may not have been such a great idea afterall? After an hour of arguing with myself I decide I am going to give it a try....this isn't going to be pretty.

There is no way I am running through the neighborhood today so off to the track I go. The bike ride over is excruciating...I keep thinking to myself that I must be nuts. I make it to the track and begin my run, though i use this term loosely (the first mile was cranked out in around 10.5 minutes). I considered stopping no less the 27 times during the first 30 minutes. The only thing that kept me going were thoughts of crossing the finish line in November.

The next 20 minutes things started to get a little easier. By the 55 minute mark I was running 8 minute miles. How is this possible? The pain behind my left knee is gone, my back has loosened up and my spirits are way up. I knock out another mile in...wait a second this can't be right, a 7 min 20 sec clip? I literally could not get of bed this morning and now I am clipping off sub 7:30 miles...the power of persistence. I back off the pace and finish up today's session having completed a ~14 mile run and a 20 mile bike ride.

The odds were definitely stacked against me today. I could have easily justified skipping today's workout but I didn't....I chose the difficult path and I am glad I did.

In life, a person needs only a plan and the willingness to work hard and anything is possible.

Embrace who you are

I have a little catching up to do on this post. Wednesday's workout was another split day session. The morning consisted of a 26 mile bike ride followed by 45 minutes of strength training and core work. After an uneventful day at work I was actually looking forward to my swim. The swim was great 2 miles in a little under and hour and feeling great. I must say I am really enjoying my new goggles and swim cap.

Thursday I overslept and was forced to skip the swim workout for the day. This normally would have fired me up but I am going to just roll with it. Instead I knock out my 9 mile run in 75 minutes and head to work. I probably should not have run so fast but I figured what the heck. Friday is an off day for me prior to a huge weekend. I am looking down the barrel of a 3 hour 20 minute bike ride followed by a 60 minute run on Saturday. Sunday is a 2 hour run followed by a 1 hour bike ride. This weekend is a going to be a beast. I am looking forward to writing about it if I have the energy.

Random Commentary

Part of my morning routine is to stop at Starbuck’s after working out, for a breakfast sandwich and a coffee. Normally this is an uneventful process, until one day last week. I entered the store behind a man who appeared to be about 5 ft 7 inches and in his mid 40’s. Upon entering we took our respective places in line. I noticed that this guy was completely annoyed about something but what it was wasn’t exactly clear? There was know line to speak of at the moment, just one other person who quickly ordered and received her beverage in what seemed like 40 seconds or so? I am unsure at this point as I am not paying much attention.

The woman at the register greets him in a very cordial fashion and asks him what he’d like and the man huffs…clearly annoyed. With serious attitude, he says I’ll have a “large” (for those unfamiliar with Starbucks’s the sizes are tall, grande or venti…I think that it is a strange naming system but whatever) placing extra emphasis on the word “large”. He hesitates for a moment and in that moment the following runs through my head

…clearly this guy has a problem with the naming conventions. Maybe he also has a problem with the elitist attitude of the clientele at Starbucks with their fancy $6 cups of coffee. Though I guess I don’t blame him for that either I don’t particularly get the whole $6 cup of coffee but to each is there own…

However, now get this; he proceeds to order a double pump café latte low foam. He is one of them! Imagine the nerve of this clown. This gets me to thinking this guy is in denial or that he hates what he has become?

…maybe this guy is like the father of the kid next door in American Beauty. You remember the character. Hard core drill sergeant guy, tough on his kid, doesn’t want son to end up gay or whatever. Turns out he himself is gay. He makes a pass at Kevin Spacey’s character but Spacey rejects him. He then kills Kevin Spacey and himself rather then have to deal with the shame of being gay.

Perhaps this guy hates the fact that he too is a coffee snob so he lashes out at the only place that quench his seemingly unquenchable thirst for double pump café latte low foam? I don’t know? The clerk (clearly a pro and unfazed by the vibe that this guy is giving off) tells the customer the cost $4 something if I recall? She then places her hand out to receive the money as is customary in most retail cash transactions. The guy then proceeds to deliberately drop the money on the counter…clearly away from her hand. The clerk picks up the money makes change and graciously hands it back to the customer. He walks to the end of the counter and becomes instantly agitated that his ridiculous cup of coffee didn’t miraculously appear at the end of the counter for him.

In the meantime I exchange a knowing look with the clerk and proceed to make my standard order; venti coffee (20 oz for those unfamiliar) and a sausage egg and cheese breakfast sandwich. I complete the transaction in a civilized fashion, collect my beverage and proceed to the cream and sugar station. Upon my arrival I find the disgruntled self important little man. I call him self important because he has a blackberry on his belt. Of course millions of people that I would never call self important wear a blackberry on their belt everyday. However, because of the way he has belittled this clerk I decide that he must think that he is better then her…that she is beneath him….because of his elevated status in life which requires Mr. Important to wear a blackberry? That is just the way my mind works sometimes.

I approach the left side of the station with Mr. Miserable/Important on my right. The arrangement of the station is sugar on the left and cream on the right. The station is quite small so we are standing less then a foot from each other. I should say at this moment I am annoyed with the way that he has behaved at this point. I can actually feel my ears getting red with anger. Looking straight ahead I reach in front of me for a packet of sugar and the guy says, with serious, attitude, if you want cream just take it (meaning reach in front of him). Now I am hot, struggling to maintain my composure I turn, face about 9 inches from the side of his head and stare at him. He stands there for two seconds takes a step back and walks out of the store.

I am not sure what would have happened had he addressed my aggressive stare down but that is not what is important here. What is important is the way that this man, unprovoked treated this kind clerk who is just trying her best to earn an honest buck in these tough economic times. What bothered me most is that I am certain that Mr. Self Important would probably have gone nuts had someone treated his daughter or wife or someone that he cared about in such a manner. I can’t stand people who go through life demanding people show them respect when they are unwilling to do so themselves. This man should just embrace what he has become and get on with his life….or maybe he was just having a bad day?

Weekend of Conflict

Today’s workout consisted of pedaling 35 miles on the trainer (1 hour 40 minutes) at the gym followed by 7.0 miles in 55 minutes on the treadmill. If I disliked training at the gym prior to yesterday’s Jersey shore swim/bike? Then I completely despise it now. Ironman training, endurance training in general, should be done outside in a warm weather coastal environment. The scenery should be dynamic and energizing not the static mundane view I see at the gym each morning. The air should be crisp and fresh with a hint of salt not recycled air conditioning with a hint of sweat.

I will persevere because I have no viable alternative at the moment. However, more so now then ever, I am eagerly anticipating our family’s two week outer banks get-a-way in early September. Long rides through the rolling dunes of the outer banks, followed up with a scenic beach run. Or better yet a challenging ocean swim which because of changes in wind and surf is never the same from one day to the next. And best of all I get the spend the remainder of the day lounging on the beach or playing poolside with the kids. Until then I will continue to grind it out each morning at the gym.

Additional commentary on my Jersey Shore weekend adventure....though I truly had a fantastic time, this weekend was a weekend of conflict. On one hand it was great to get together with some old friends for a night of tomfoolery. On the other it was extremely difficult not being at home with my wife and children.

Allow me to elaborate…though others say that they have outgrown it, I can honestly say that it never gets old to me. Getting away with the boys, good natured ribbing and carrying on was such a big part of my life for so many years that I cherish the opportunity to do it again, if only for a short while. This weekend presented the perfect opportunity… a Jersey Shore overnight to celebrate (Jimmy) Cork’s upcoming nuptials just under a month away. What could be better?

But…being away from Missy and the kids is extremely difficult. Not because they can’t get along without me, far from it, but rather because I struggle without them. You see where previously my life was focused on hanging out with friends it is now focused on being married and raising my children. I can honestly say that I cherish being home at night to get the kids ready for bed, tucking them in at night and the quiet time in the family room with my wife that follows. Prior to going to bed I love to stop in and watch Em and John sleeping quietly. I love the the sound of them breathing and the peaceful look on their little faces. It’s these little things that make all of the hard work and sacrifice of parenting worth while.

It is all of this and much more though…Sunday night in the midst of our revelry I snuck away to call home to check in with Missy and see how the kids were doing before bedtime. Of course they were doing great. They were in good hands. Johnny was already in bed but Em was still awake and wanted to talk to her Daddy. She told me that she missed me and wished that I could be there to tuck her in and do “story, song and pray” (our nightly routine). She also wanted to know why she couldn't come with Daddy and his friends to Jimmy’s “sleepover”? I tried my best to explain but eventually I just promised her that she could come with Daddy on a sleep over next time.

Much to my surprise when I came home yesterday she informed me that she had already begun planning our sleepover this weekend. She told me that we would sleep over Jimmy’s house and that we could bring our sleeping bags and sleep on his floor and eat popcorn. Jim I hope you are ready for some company?

This struggle between getting away with friends and staying home is not new for me but for some reason this time I was more keenly aware of it. Perhaps it is because Emily is getting older and is better able to express how she is feeling or perhaps I am getting older and better able to acknowledge how I am feeling?

Tomorrow’s workout is an 80 minute bike ride followed by an 45 minute swim

Great Weekend

Originally I had planned to wake up early Saturday and knock out my 150 minute bike ride prior to preparing for the little man's 2nd birthday party. My off day Sunday would be used to clean up after the party then meet up with boys in Avalon in the early afternoon to tear it up for Cork's bachelor party.

Things didn't go quite as planned but it was still a great weekend. I decided to skip my long ride this Saturday and focus on helping the little lady set up the birthday party. Wise choice...

free advice: ***when you are going away with the boys to carry on it is always in your best interest to keep the little lady happy

Bub's birthday party went off without a hitch. Ominous skies in the early afternoon gave way to late day sunlight. The kids had a ball on the new water slide that we picked up for the event and the snow cone machine was a huge hit!

After the Sunday morning cleanup I was on my way to Windrift (http://www.windrifthotel.com/) in Avalon to meet up with the boys: cork, mull, kern, gary, mike, and billy. We enjoyed a couple of beverages at the pool bar and then it was off to the O.D. (http://theod.com/) for a little Sunday Jam with Secret Service. The lemonades tasted just as I remembered. Within hours the place is mobbed (word must have gotten out that the boys were back in town haha) and we were dancing around like the fools we were a decade and a half ago. We joked around recalling our past exploits while teasing each other like 12 year olds...if you listen closely you can almost hear glory days playing in the background.

After several hours at O.D. we made our way over to LaCosta's. Seems the dance floor in the O.D. wasn't big enough to contain Gary's dance moves. Then finished the night up back at the Windrift. Unofficially Gary logged ~ 4.5 hours of dancing...more impressive then any biking or swimming that I have done to date. He never mentioned it but he must have been part of some danceathon or something?

I shook the cobwebs off this morning and made my way up to Sea Isle to meet up with my buddy Matt McCulley for a bay swim. What is that ringing noise in my ear? Man I am getting old. When I arrived Matt was just wrapping up a 35 mile bike ride and looks as if he's ready to take on the world. I feel like curling up on the sidewalk and taking a nap. Do I look as bad as I feel? Most likely but Matt is nice enough not to mention it. Good man.

We head over to the pier and before I know it I'm floating around in 12 feet of water. I am thankful that I decided to bring my wetsuit with me. The combination of the salt water and the wet suit makes me about as buoyant as a cork. Matt leads the way as we begin our swim. My lack of open water training shows immediately as I inadvertently head out to the channel. Good thing ther is minimal boat traffic at 8:30 am on a Monday. The effects of the hangover are quickly chased away by the crisp bay water. 10 minutes into the swim and I can hardly believe I am the same person that was struggling through a light breakfast and coffee only an hour ago.

I gradually get the hang of the open water swim and we knock out around 2,000 meters before calling it a day. After the swim I am feeling good so I decide to squeeze in a little bike ride before heading for home. I rode down the Ocean Drive into Avalon and the road was packed with cyclists, runners, rollerbladers and walkers. The sun was warm and a light breeze cooled my face. I found my rhythm and clicked off about 20 miles before making my way back to Sea Isle. Man a guy could get used to training in these conditions.

This was a small day relative to my other training days but today I feel like I made a huge leap forward. This open water swim coupled with my 4 mile swim earlier this week has me feeling confident that I will be ready for the Gulf of Mexico this fall.

Back to the grind tomorrow....1 hour 40 minute bike ride and a 55 minute run. Oh the joy.

Surprise Guest

Today marks the start of a busy weekend. I took off from work today to get ready for the little man's 2nd birthday party. Hard to believe Johnny is 2 already?....time is flying by. With the day off from work I decided to knock out Sunday's workout today. Saturday's bike ride will go off as scheduled then I will be free to enjoy Bub's birthday without having a workout in the back of my mind. After I clean up from the b-day bash it is off to the shore to celebrate Cork's bachelor party with the boys. The plans haven't been finalized yet but it is a sure thing we will end up at the O.D. for happy hour on Sunday Afternoon. Can't wait!

Took my running act up to the track again for my long run. Wanted to work in some interval training and there is no better place then the track. Began the run with a 15 minute warm up then reeled off 2.25 miles of sprint (straight-aways) jog (corners) over the next 15 minutes. The weather was perfect, low humidity and a light breeze, could not ask for better conditions. The goal of this run is to vary my heart rate between 75-84% but I was more like 81-89%. I probably over did it a little but what the heck I was feeling good.

Following this segment I moved into the cardio bulk portion of my run, 60 minutes of a steady 75% heart rate effort. After the 1st lap I was surprised to see my very good friend Scott Green stretching on the side and he was equally surprised to see me. He joined me for the next 3 miles of the run and I must say I was impressed with the pace that he kept up. He led the way as we clipped off the first two miles in a little under 16 minutes then at my urging we slowed it down to a 9 minute pace. I needed to get my heart rate back down into the low 70%'s if I was going to have a chance to finish this session up feeling decent.

After Scott left I focused on my keeping my heart rate under 75% while paying particular attention to my form. I finished up the run with an even 11 miles in 90 minutes for a little over an 8 minute mile pace. I think it is time to get away from the track and maybe try a little cross country running next week. I finished up today's workout with a 18 mile bike ride and called it a day.

Tomorrow morning I will be up bright and early for a 2.5 hour bike ride and then its party time!

Monster Swim

My order from speedo finally came in, new bathing suit (sorry ladies and men its not the bikini brief version), goggles and a swim cap. I throw on my gear and hop into the pool a little before 5:45 am. I repeat in my head 2 hour swim, 2 hour swim....2 hour swim. Am I up to the challenge? Time will tell.

The pool is basically empty besides me and two other swimmers. I settle into a rhythmic swim and before I know it I am 76 laps into it (~30 min). The pool is getting a little more crowded and I have to share a lane with someone. Most people dislike sharing a lane but I enjoy it. It makes my swim a little more like race day. Now if I could only squeeze about 30 more into my lane it would be exactly like the Ironman.

The one hour mark comes and goes and I am still feeling good. My pace is much faster then I thought it would be. Perhaps swimming in those ridiculous board shorts for the last two weeks has made me a stronger swimmer? Missy has finished up her 45 minute bike ride and joins me in the pool for the last 45 minutes.

It's nice to have her there because she lets me know when my technique is off. Nothing like a wife to pick out your flaws. Seriously though I do appreciate it. When I fatigue I revert back to some bad habits and I can't have that on race day. I increase my concentration and finish up my monster swim with a total of 282 laps completed or just over 4 miles.

I mentioned in a post a few days ago that I was feeling a little uncertain about the swim portion of the Ironman. Now that I knocked out a 4 mile swim I am fairly confident that I can handle the race distance (2.4 miles). Just need to get some open water swimming in.

The current plan is to get a 45 minute swim in at my buddy Matt's (http://seaisletriathlon.blogspot.com/) place in Sea Isle this Monday then two weeks of Ocean Swimming in the Outer Banks of NC in early September.

The plan for today is a 90 minute run followed by a 60 minute bike ride. I will knock this out while the kids are at their swim lessons.

Two a Day

Today was my first foray into two a day training. The results were mixed. The morning began with a 75 minute ride on the bike trainer at the gym for a total of 27 miles. Normally I would have headed over to the treadmill for a 65 minute run but I deferred this workout to after work.

Instead I took a few minutes to stretch then hit the weights for 30 minutes. This was a nice change of pace for me. I got a good workout in and left the gym feeling strong and energized. Following the workout Missy and I stopped at Starbucks for a quick cup of Joe and a breakfast sandwich. It's nice hanging with Missy for a few minutes with out the kids climbing all over us. She is actually kind of cool to hang out with? Who'd of thought?

Now comes the de-energizing part of my day...work. There is something about sitting in a cube for 9 hours staring at an excel worksheet that kind of sucks the life out of you. Normally this alone is exhausting enough but throw in a little FIN46 analysis and it takes it to a whole new level. Those who are familiar with FIN46 know what I mean and those that don't...don't want to know. Trust me. Mix in a 45 minute drive home and I was pretty much shot when I got home.

I took a few minutes to regroup and get changed and out the door I went for 7.5 miles of hills, scorching black top and the sun beating on my face. After a couple of miles I did start to loosen up and actually enjoyed my run a little bit. After finishing up I basked in the glory of my accomplishment for a few moments before I realized that I would be back at the gym in 10 short hours. No rest for the weary.

Do to some scheduling conflicts I had to rearrange part of my schedule this week. As a result I will be in the pool for 2 hours tomorrow. This should be interesting.

Sense of Accomplishment

If there is one thing that training for an Ironman provides it is a sense of accomplishment. There is something about getting in a 33 mile bike ride and a 7 mile run before 7:30 am that makes you feel like you can handle anything that your typical day can bring. 2.5 - 3 hour training sessions are handled as a matter of course. The most amazing thing is that I am not shot for the day after this extended sessions. Far from it. In fact I would go as far as to say my energy level increases once I leave the gym.

I attribute this increase in energy level to the attention that I pay to food and drink intake, before, during and after my workout. For instance, today I ate a bagel with cream cheese and a banana with a pint of water before leaving for the gym. During my 90 minute bike ride I drank a 24 ounce bottle of Gatorade and a 24 ounce bottle of water. I followed this up with another 24 ounce bottle of water during my 60 minute run. On my way to work I had another 2 bananas, sausage egg and cheese breakfast sandwich, another pint of water and a 20 ounce coffee. For those keeping track, that is about 124 ounces of liquid before 8:30 am.

This seems like an extreme amount but it allows me to maintain a fairly stable level of hydration throughout the workout and thus decreases the time needed to recover. At least that's what I think?

Tomorrow looks plan calls for a 75 minute bike ride followed by a 45 minute swim.

Chance encounters

The following is a retro-blog from the Delaware Diamondman Half Ironman in Sept 2008...

Prior to completing the Delaware Diamondman Half Ironman last September I had thought about completing an Ironman but never in any serious way. It was always this kind of far off distant goal…something that I’d like to do but would probably never get the chance. To the best of my knowledge I had only verbalized my desire to complete an Ironman while sitting on the beach in N.C. Typically my desire to complete an Ironman was directly proportional to the number of beers that I had consumed that day.

One of the great things about participating in endurance events are the people that you meet. They tend to be a motivated and generally optimistic group. A breed whose path I cross much to infrequently in everyday life.

As I transitioned from the bike to the run portion of the race that day, my energy level was high and my mood good. I had paced myself well on the bike leg and was now passing people...those same folks that had sped past me in the early stages of the bike leg (it is not how you start but how you finish). As I passed people I would slow up for a moment or two to speak with them. Taking a time to speak with someone is a great way to enhance your race day experience and also serves to slow you down a little and reduce the likelihood of the dreaded “bonk”.

Around mile 6 I had a chance encounter with a random competitor. Our conversation started in a similar fashion as the others…how long have you been training? man it is hot out here today etc….with one notable exception, it turns out that this runner was using this race as a training race for an Ironman later that year.

He was scheduled to compete in the Florida Ironman in two months. I mentioned that I had dreamed of doing an Ironman but figured it was a long shot at best for me. His response was short and to the point. You have made it this far…you can do it if you really want to.

We ran together for a few more minutes and then parted ways. Over those last 5 miles my mind was consumed with thoughts of Ironman Florida. I can do it if I really want to…of course I want to do…but do I really want to? Really wanting something means being willing to do whatever it takes to accomplish the goal. Was I ready to make this commitment? I think I am but I can’t just make this decision myself. Taking on an endeavor like the Ironman will impact more then just me. For me to do this I will need to have the full support of my wife. Is she willing to do what it takes?

Over the course of the 13.1 mile run I probably spoke to 10 or 12 athletes and can honestly say that I do not remember a specific thing about any one of them. I remember only “you have made it this far…you can do the Ironman if you really want to’. Did he really say this or did I hear what I wanted to hear? The answer to the question will most likely go unanswered.

I crossed the finish line in 5 hours 44 minutes savored the accomplishment for a couple of days and immediately began planning my assault on Ironman Florida. I researched the race and presented my case to Missy. We went over the training plan, discussed finances and looked at our vacation schedules. On that day she gave me her unconditional support and has followed through with it everyday since. I am lucky to have such a supportive wife.

Much to my surprise, entering an Ironman race is not as easy as simply paying a fee. Race slots are limited and typically sell out with in a few hours of going on sale. On Sunday November 2nd I settled in front of my P.C. for four hours of clicking refresh hoping that I would have the privilege of paying the $500 entry fee.

After what seemed like the 100th attempt I made it through! I am registered for the Florida Ironman. I don’t think I was this happy after completing the Half Ironman. Now all I have to do is train for the next year and hope.

Now chances are that I would have signed up for an Ironman race this year if I had not spoken to this competitor…but I’ll never know for sure. The message here is that you never know how a chance encounter can impact the future of another person. The desire to achieve resides with in each of us…there is no telling what that trigger point will be and there is no telling when you will be the trigger.

Halfway Home

I took a little time away from the blog to catch up on some of life's other responsibilities. This includes but is not limited to the following: cleaning the garage, paying bills, teaching Emily to ride a two wheeler, cutting the grass, dealing with car troubles, going to a parade, cooking out with friends, winning a dramatic best of three game of ladders at Mr. Green's b-day and enjoying life.

The conclusion of this week marks the "official" halfway point of my 36 week training program. Hard to believe that 18 weeks have come and gone already? The light at the end of the tunnel isn't quite so faint anymore. As of this moment I am feeling well rested and 100% healthy, something that I haven't been able to say months. In spite of this, I must admit that I am having some doubts about the Ironman.

Allow me to elaborate. To date I have not spent any time swimming in open water. Believe me when I say that there is a big difference between swimming in the Gulf of Mexico and a 25 yard pool. The waters on race day promise to be rough with a strong current in a least one direction. In addition to this I am pretty sure that Gulf lacks a black line on the bottom for me to follow. Any chance of the race officials dropping a line for me?

People may not know this about me but I am a bit of a numbers geek. I know hard to believe...a guy as cool as me enjoys playing around with numbers in Microsoft excel. Because of this I have logged every step, peddle and stroke along the way. To date I have done the following:

Run: 482 miles
Bike: 2,100 miles
Swim: 92 miles (~6,500 laps)

I am not sure what is harder to believe...that I have actually covered this distance so far or that there is so much more to do. To date I have averaged 11.5 hours of training per week. Over the last 18 weeks I will average 17.5 hours week. This means that on average I will be training 50% more then have thus far? This is almost impossible for me to believe. I hope work doesn't mind if I set my bike trainer up in my cube? Or maybe I could just hit some laps in the Schuylkill over my lunch break?

Regardless, I enter the last 18 weeks motivated, healthy and basically optimistic about my prospect this November. Only time will tell.

Tomorrow's workout is a 45 minute swim and 1 hour strength training.

Unrelated random quote of the week:


You can easily judge the character of a person by how he treats those who can do nothing for him.” --James D. Miles