Tuesday, April 13th

Bike (1:30hours) - Group bike ride with Tri-Tech. Excellent weather and ride. As usual, it was a bit fast and slow....Feeling good though. Legs were ok, and at no time during the ride was I feeling like I just couldn't go. Legs rebounded well from the run yesterday.

Hard Ass Run

Run (1hour)

Well...My buddy Jeff took it to me yesterday on what I was anticipating to be a hard run anyway...you see...he is fast...much faster than me! He is also prepping for the Cap City Half...and I am certain he will be well under 1:30.

As for me, I continue to try and keep the legs moving...still in the "training to get in training shape mode"....More on that later...

We left the office and headed out on the Olentangy trail. Right away, I could tell my allergies were going to be rough. I didn't notice them, until a few passes through the lovely pollen in the air. No worries until we hit the Horseshoe (OSU F-ball Stadium)...and this time and after 35 mins of hard running my lower back was having some issues...so I stopped to stretch...seemed to help temporarily.

Anyways all in all it was a HARD run for me. AVG HR 160, MAX 175

Looking forward to the next one with Jeff. It was good to run with someone far faster than I.

Catch up

Way too long for posting...

Workouts
The 10,000 foot perspective on what I can remember = a few good rides (3 hour, 3 hour, and some inbetween)...a few good runs (2 hours on the trails, several short ones)...only a few swims (3200M, 2000M, and another short one)....some stretching.

Oh...did I mention a kick ass mountain bike ride with my good TN buddy? Good times on the trails, and I was suffering...

Life
All in all, some weeks I am very consistent, other's I struggle. I have excepted the struggle and challenges I have. I never get upset missing a workout...especially when I have kid obligations...in fact...life is too short for those of you that do. I have started to plan things a bit better and I can't wait for the weather to be consistent...Once it turns, I can tell you, we will be hiking, and biking together quite a bit.

I have enjoyed my oldest working out with me (when he isn't suffering from some sort of injury). The latest with that kid is he is growing like a weed and suffering from something called Severs Disease...(heal pain). Learned of a few stretches he can do, but he never complains, and just keeps going back to track practice and soccer...

Well it's finally spring break for the kids...time flies...we have no real plans other than a STRESS free week and simple enjoyment of the "little things".

Time to hit the treadmill.

Tuesday, March 23rd

Swim (45mins) - Short swim as I didn't have a ton of time. 400 W/U, 2x(400 pull, 200 max, 100 cruise), 6x50's breast/back, 200 CD

Run (basketball run) - Was on the court for at least 1.5hours. Legs were heavy...but good time.

3 days (8 hours) March 20th, 21st, and 22nd

March 22nd
Run (2 hours) - nice run in the evening on some local trails. Very hilly course and I completed 4 laps. I had to walk up a few hills to keep the HR in check. I don't have my watch handy for splits and HR, but I was at or near 150 the entire duration. I decided to cap it at 155 bpm. I do know my second and third lap was faster than the first. I think I drifted off during the 4th lap as it was a little slow. Legs are heavy from the run.

March 21st
Bike (2.5hours) - group ride from Hoover Dam at a reasonable pace. More of time in the saddle roughly 40 + miles...don't really know. I wore HRM, but didn't track AVG HR as I never started the watch. I did make sure to keep it under 150bpm for the ride. Enjoyable ride with the http://www.tritechmultisport.com group. Will definately do this ride again.

March 20th
Bike (3.5 hours??) - 3.5 hours....sounds about right....EZ ride all under 140 bpm. Rode from Dublin Glacier Ridge and headed towards Marysville with a fellow COTT member. Fortunately we didn't get lost as I have never ridden in this area. Time in the saddle with a small crash on some rail-road tracks....sucks.... Luckily the bike was ok! I only slid a few ft!

Thursday, March 18th

First off...Happy Birthday to my middle guy! So happy he is healthy and strong...Super strong....seriously...he is strong....

I love how he is giving his best James Dean....Kid loves to act and pose...

Bike - approximately 1:45. Excellent ride today. Pushed quite hard throughout, but didn't get HR above 146. Starting to feel like I am back in a groove, but need to work on the 4th discipline even more - NUTRITION. Quickest way for me to get FAST is to drop weight....

I know I sound like a girl...so what...time to go watch The Proposal with a Michelob Ultra.

Wednesday, March 17th

Bike (1 hour) - solid hour on the bike. 5 min w/u...elevating HR to 150 and holding steady for next 50 mins. This was a struggle and I tried to keep cadence at or above 90 RPM. Solid workout. HR AVG 148

Run (1 hour) - NO HRM.

Tri Kid

Catch up post March 12 - 16th

Friday, March 12th

One of the best workouts all year. My oldest son joined me! It was great to see him smiling and riding with me. He is amazing...no complaining...wining...crying...etc...the kid just works.

Bike (1 hour)

Stairmaster (30mins) - I thought I would have him hurting on the steps....and I did! We cranked it up a notch and the kid was rocking at times on some tough levels....good to see him stick through the pain.

Saturday, March 13th

Run (45mins) - EZ Run on treadmill

Sunday, March 14th

B-day party at Grandma's house! Good times, too much food. That was my workout for the day.

Monday, March 15th

Run (55mins) - kept HR below 141 for the run. HR AVG 138

Tuesday, March 16th

Stairmaster (1 hour) - 10 min W/U. Had my heart rate steady at 150bpm. AVG for the workout was 149.

Basketball (1.5hour) - interval training I guess!

Doesn't Get Any Better!

March 10th

Swim (40mins)
Great swim. Felt awesome throughout.
250 W/U
2x300 Pull @90%
3x200 @95%
4x100's @100%
5x50's Fly/Free
100 CD
2200M

Basketball (2hours)
Played bball for 2 hours and felt decent. I consider this a bit of tabata and interval training....Ouch I hurt today. ____________________________________________________________________ March 9th

Bike (1 hour)
Felt decent on the trainer. Time flew by.
5 min W/U
4x10min @145 HR
5 min CD

Basketball (1.5hours)
Easy bball game. I didn't work all that hard.

March 7th and March 8th

March 8th
Swim (45 mins)
500 W/U Mix
15x100's....holding 1:32's....hurt...felt very slow in the pool....
200 pull
250 CD

Run (45mins)
Easy jog. HR did go above 140bpm. Started off sluggish...but felt very strong toward the end...I was tempted to go faster, but focused on keeping it EZ.

March 7th
Bike (2hours)
Rode outside. Bike felt great...but I didn't. Started out the ride with a small crash...fortunately...didn't do any damage to the bike...minor scrapes to me...kept on going. All my fault as I wasn't paying attention to the road and cars....dumb.

Snowboard (several hours)
Took the two younger boys snowboarding. Tons of fun. I had to pull the little one (Jackson) off the hill. He didn't want to leave. He is my little outdoor companion with no fear and the desire to do more than anyone else. My other son, (Joe) has natural talent, but could care less! He is very funny as he switched back and forth from snowboarding to ski's and still seemed bored. Although, he did enjoy playing in the snow! As a Dad, these are the days I live for. Outdoors and hanging with the kids....lots of fun to come over the years.

March 4th, 5th, and 6th

March 6th
Run (2 hours)
Treadmill run. Easy surface. 13 miles. No issues, wanted to go faster but kept HR in check. Need to update the playlist on the Ipod...

Swim (1 hour)
Various sets. Roughly 3,000 meters. Felt a bit tired as I swam after the run.

March 5th
Nada

March 4th
Bike (1 hour) - Indoor Ride.
Run (30 min) - Easy Jog

March 3rd - Masters Swim Group

Swim

I decided to swim this morning with a local Master's group the Columbus Sharks http://www.csmst.org/. Good group, and they had a decent turnout. I am going to target 2 swims with this team each week.

Not having a consistent pool workout lately certainly showed. I was slow, but at least kept it going. This was the workout below:

250 W/U
8x50 drills
1x400 IM
4x125 (Red Zone on turns)
4x200 IM
4x75's (Red Zone on turns)
4x100 IM
16x25's
Total = 3,450 Meters

Basketball (1.5 hours)
My secret tri-training (consider it interval training). Heck I like it. Solid workout.

March 2nd

Run (60 minutes)
HR AVG = 144
Felt good throughout.

Bike (2hours)
HR AVG = 141
W/U for 10mins. Struggled towards the end. Cadence 90+ throughout. Didn't have power meter attached.

March 1st

Swim, 2000M
250 WU
10x75's (15 sec rest)
10x50's (back/free)
10x25's (sprint - these hurt...)
250 CD

Run, 45min EZ
Avg HR = 138

Thanksgiving...With My Homeboys...Random Bloggin

I am looking forward to spending several days with my boys... We are heading south to eat a ton of food (not really CV), relax, play some poker, workout everyday, and spend quality time with the family. I have a lot to be thankful about...I have an awesome support crew extending far and wide. Family, friends, coach, etc. You guys and gal are all awesome!!!!

I have spent quite a bit of time reflecting on the past couple of years. As far as racing, I didn't all last year. No structured training, nothing. I came to realize I miss it. Quite a bit. Perhaps it was a needed break. I left 2007, feeling extremely fit and in the best shape of my life. I had great results in training, made huge gains from placing 4th overall , winning my age-group, to a disaster in Morgantown Half (heart cath), to disaster at Luvall (marathon walk). Thankfully, I am healthy both physically and mentally.

I love this puzzle we call Ironman. You put in so much time and energy into training for a single day that can go well or fall apart. That's the attraction for me. Solving problems and thus....

I have decided to enter another Ironman for next year. I was settled on IMAZ until it sold out in 20 minutes (work did get in the way of registering!!!). So now I am looking at bringing it to Luvall (I have some unfinished business down there) for 2010. I am familiar with the course, have family that lives there (means CHEAP), and was extremely dissapointed in 2007 with my result. Hell, I was dissapointed in a lot of ways in 2007 with all the up and down moments. Motivation is easy. I know I can do well. I know how much fun it is to race when you have people out cheering you on wanting to be there supporting you. I can't freaking wait!!!

On top of IMLOU, I am thinking of racing mostly local events. Nothing solid yet...Im not going over the top. Just a drop in hear and there. I do like the idea of TTT again (camping with kids could be fun if they are up to it), a half-ironman somewhere in between, and certainly the Capital City Half marathon around the corner. My focus right now is on running...and getting the volume back. I need to become light on my feet. So much work to do, but damn it's fun to train with a purpose.

It did take me a while to figure out if I have the mental energy to train long, train hard, be focused, and still be a great dad. What I came to realize was that I like to train and race. I have an awesome coach who can make you really, really fast (it's all relative...for me I seem fast!)I have to be flexible and willing to adapt. Early morning's will be my friend. I will also be on the indoor trainer a ton! As far as the Dad part, I have no doubt about that...

On that note, it's time to bulk up for winter. Turkey, Turkey, Turkey.

Ithaca...A friend sent this to me...Posted on Chrissie's blog as well...I find deep meaning in this...

When you set out on your journey to Ithaca,
pray that the road is long,
full of adventure, full of knowledge.
The Lestrygonians and the Cyclops,
the angry Poseidon — do not fear them:
You will never find such as these on your path,
if your thoughts remain lofty, if a fine
emotion touches your spirit and your body.
The Lestrygonians and the Cyclops,
the fierce Poseidon you will never encounter,
if you do not carry them within your soul,
if your soul does not set them up before you.

Then pray that the road is long.
That the summer mornings are many,
that you will enter ports seen for the first time
with such pleasure, with such joy!
Stop at Phoenician markets,
and purchase fine merchandise,
mother-of-pearl and corals, amber and ebony,
and pleasurable perfumes of all kinds,
buy as many pleasurable perfumes as you can;
visit hosts of Egyptian cities,
to learn and learn from those who have knowledge.

Always keep Ithaca fixed in your mind.
To arrive there is your ultimate goal.
But do not hurry the voyage at all.
It is better to let it last for long years;
and even to anchor at the isle when you are old,
rich with all that you have gained on the way,
not expecting that Ithaca will offer you riches.

Ithaca has given you the beautiful voyage.
Without her you would never have taken the road.
But she has nothing more to give you.

And if you find her poor, Ithaca has not defrauded you.
With the great wisdom you have gained, with so much experience,
you must surely have understood by then what Ithacas mean.

-K. P. Kavafis (C. P. Cavafy)

Motivation - Courtesy of My Training Partner

Wednesday, 1 Hour 15min Run

Run was on treadmill today. I was a bit bored around the 40 min mark...and decided to jsut play around by taking it up a notch. Then another, then another, then another, etc....

There is no doubt I was anearobic before long, but hell, who cares at this point...a run is a run and I felt great.