danbtrainingblog

Lake Placid Race Report

2011-08-01T18:31:00.000-07:00

Sorry for the delay as I have been trying to really figure out how I feel about everything that went on during the race. Still deciding....

Woke up at 4:35am feeling pretty good, nerves were there, but in a good way. Made our way down to body marking, then into transition to set up the bike. At this time they said wetsuits couldn't be worn if you wanted to qualify for Kona (water temp was 77 degrees). There wasn't even a thought as if you have ever read this blog you know my swimming issues. Waited on line for the bathroom, then made my way to the beach, kissed Nancy and I was in the water up to my knees. Started to make my way out a little before the gun went off. I knew I'd be in the back of the pack so I planned to let the washing machine go out ahead of me. I crossed the start line with exactly 2 minutes off the clock. Swam wide as to not get hit (yes there are still people back there). Made my way around the course and as I was making my way into shore got punched square in the temple. At the exact time that happened, my left calf cramped. Go figure. Punch really didn't hurt and I got out and my watch said 54 and change. Ran back in and finished the swim in 1:51. Saw Martin on the run to transition, he ran with me a bit and reminded me to focus on pacing and nutrition.

Not many bikes left when I got to transiton, the volunteers were incredible all day. I am so amazed at how encouraging they are. Saw my brother, niece Haley and Nancy as I exited transition. Didn't realize I was going to have PTSD from my crash. My brother and I rode the course in the car and it didn't seem too bad. Felt faster on the bike. People flew by me on the downhills, I'd catch them on the flats and pass them on the uphills. The winner lapped at my mile 40 (his 96). The second loop was tougher, I had already had enough of the clif bloks that I'd been eating. Pulled into transiton after a slow 7:45 on the bike. All I could say when I saw my team was "Boy that was hard". Off to the run.

Felt good by mile 3-4 and actually felt better at mile 8. I was keeping to the plan and was thankful I was off the clif bloks. Finished the first half in right over 2 hours. Saw my team and said "I feel good". At mile 16 it all changed for me. I thought I'd either throw up or go #2. I choked it down and walked until it subsided. Started running again and it flared up. After not finishing Rev3 because of my crash, I wasn't about to dnf this race. I thought to myself what if I throw up and pass out? Next time if that happens, I will find out. Basically walked 8 of the last 10 miles. Every time I tried running, burning sensation flared up into my throat. Was able to muster a run into the oval where I saw Martin again and my team (so thankful they were there, sorry I worried them). Finished in 15:37:21.

Here is where I am deciding how I feel. I know I could have done better and am somewhat down because of it. On the other hand, I do know how far I've come in my journey. From completely out of shape, a lot heavier, not knowing how to really swim, never riding a bike with clips and never running more than 5 miles in my life to this. After my crash, I wasn't sure I'd make it here at all. Just to be able to finish it is a huge accomplishment for which I will always be extremely proud.

I was so happy to meet everyone connected with Team Cindy. It really helped that I had another cheering section throughout the race. I look forward to wearing the jersey at more races to help as much as possible.

Tomorrow it is

2011-07-23T18:20:00.000-07:00

I am looking forward to tomorrow. I hope to be able to have good news to report. I fully know that God has a plan for tomorrow. I am excited to see what it is.

One Week from Tomorrow

2011-07-16T17:56:00.000-07:00

I can't believe it's only a week away. Everything feels pretty good. I was back in the pool this week for the first time since the crash. Swam 3x, it felt almost normal. I'll swim a couple of times this week before we head up to Lake Placid on Thursday.

I am so thankful that in addition to my normal support team (Nancy), my brother and his daughter Haley will be coming. Spoke to Max yesterday, plan is in place. Taper has begun. Praying it will go well. Will try to get one more post in before we leave.

Almost all the way back

2011-07-09T18:14:00.000-07:00

Two weeks from tomorrow will be Ironman Lake Placid.

I've had a good week of training. It started with being on the bike 3 consecutive days over the long weekend. Felt more comfortable everyday. The forearm hurts a bit if I am aero for too long. I am hoping this won't be an issue at IMLP. Still have a bit of an open wound, so I will be in the pool on Monday for the first time since the crash.

I feel like my fitness is there, the workouts have been tough with no lingering issues at all. I am so thankful and I feel so blessed to be able to compete at IMLP. The goal is to finish in under 17 hours. I'll be pleased with whatever my time is. The fact that I will be able to race is a win already for me.

Healing

2011-06-20T18:04:00.000-07:00

So the healing continues. Was able to get in an easy run last Monday (25 minutes about 2.5 miles). Rode the stationary bike Tuesday for 30 minutes (went about half as fast as usual). Wednesday, met Gerrit for a run. Nancy and I ran about 15 minutes as a warmup to meet him. Then we ran 3.86 miles at a 7:37 pace. Ankle hurt the most. Took Thursday off because the surgeon rubbed my wounds till they bled. They throbbed the rest of the night. Friday night did some heavy leg presses, definitely sore. Saturday rode the bike for 30 minutes (almost as fast as normal). Sunday, Nancy and I did a race in Central Park (5 miles). I ran with her the whole time and we finished together in 42:10. Took today off and will try some heavy squats tomorrow.

Hoping to get in the pool next week.

Wipeout

2011-06-08T15:03:00.000-07:00

So here is how Rev3 went on Sunday.

Felt good upon waking, not real nervous. Glad I saw Pam before everything started. Made my way down to the water and was in the 3rd wave after the pros went off. Stayed towards the back as everyone knows I am a slow swimmer. No real freakout, got out feeling good. Time was 48:33 (4 minutes better that here last year and 1.5 minutes better than Timberman). Swim club paid off as I felt strong and not mentally fatigued heading onto the bike. It was great to see Nancy, my brother and his family as I took off on the bike course.

Here is where things got a bit interesting. Early on, my heart rate monitor died. No big deal, I felt like I could monitor my effort level appropriately. There is a long climb from mile 25-31 and was glad to see Pam a couple times. At mile 32 there is a big S shaped descend. I was in my aero position and glanced at my computer (38mph). I thought maybe a bit too fast, I thought I tapped the brakes, but they locked up. I fishtailed twiced and went down hard on my right side. By the time I finished sliding and tumbling I was in the grass in a ton of pain. I tried to get up, but it hurt a lot. I took a mental inventory and felt like there were no broken bones. I tried to ride again, but when I grabbed the handlebars it hurt a ton (no skin on the right palm). Mental note, wear gloves. When I realized I couldn't grip the handlebars I tried to put my right arm aero and realized this hurt a lot more (point of impact). At that point I realized the race was over for me and I heard the ambulance coming.

They arrived and strongly suggested I go to the hospital. I agreed, but they said they couldn't take my bike, I then refused to go and asked to borrow their cell phone. I called Nancy and she said she'd come get me and my bike. I walked down (about 0.5 miles and waited with a State Trooper until Nancy arrived. He asked me "What was the lesson and what did I learn?" I answered, respect the downhills and that God is looking after me. Nancy, my brother and his family arrived and we went to the hospital.

The hospital staff was great all the way around. There was even a guy working the Emergency room who is a fellow triathlete. We were able to chat for a bit when he had time. The nurse, who was awesome, scrubbed the road rash and the guy in charge cleared my right forearm. My brother bought me some new clothes as mine were destroyed.

We made it back to transition, returned my chip, picked up stuff and chatted with the race director who was very nice. He offered me a finisher shirt which I politely declined (he said it would be hard to wear with pride).

Had a follow up visit with the surgeon for my arm yesterday, good news. I just have to keep doing what I am doing and it will heal.

I am so lucky that Nurse Nancy has been around for the past 3 days. I don't know what I would have done without her. I know she must love me a ton because of some of the stuff she's done. I hope she knows how much I love her too.

Almost Here

2011-06-01T18:15:00.001-07:00

Rev3 Half is this Sunday and am hardly even thinking about it with work being so busy. Training is done, taper underway, looking forward to seeing what will happen.

Overall, I feel good. Swim times have been better (1:53-1:55 for 100yds). Previous run times also pretty good. Bike, I should have ridden outside more.

I will give it my all Sunday and be happy with the results (I say that now of course).

swim team and a circuit

2011-05-25T18:00:00.000-07:00

Still enjoying the swim team, not the 5am wakeup, but liking the feeling when I am done. Tonight was 10 pull ups, 10 dumbbell thrusters (20lbs.), 10 squats (used the 20lb. dumbbells, 10 box jumps, 10 burpees 4x thru for time. Finished in 10:04. Looking forward to the off day tomorrow.

Lunges and Burpees

2011-05-24T17:57:00.000-07:00

Last night was 7 sets of 5 reps back squats. Results are 135,155,175,185x3,165. Could have gone heavier, but wouldn't have been as deep. Really sore today for 400m walking lunges (did them standing in place 200 each leg) in 13:04, waited 5 minutes, then did an AMRAP of burpees in 5 minutes. Finished 46 would have been okay, but Nancy did 47.

Off Day

2011-05-19T18:06:00.001-07:00

Slept in, feel good. Back to the pool tomorrow at 6am.

Back from the Dark

2011-05-18T18:27:00.000-07:00

So sorry for not posting. Who would have thought that running a business and training for triathlon would keep one so busy?

Feeling good overall, although I would love to get about 2 hours more sleep every night. I am so happy with the new business that it almost doesn't matter.

Swam this morning, was actually drier in the pool than getting there.

Rev3 in 2.5 weeks. Here we go....

5x1 mile

2011-04-28T18:28:00.001-07:00

Had a warm evening for which I am thankful (also no rain). Workout was run 1 mile, rest 8 minutes 5x. First mile was 6:01, then went 6:25, 6:46, 6:42, 6:48. This is one of the most painful workouts for me. Really glad I was done. I was happy my friend Codell and Kelvin were there to share the pain.

Squats

2011-04-26T18:10:00.000-07:00

5 sets of 3 reps of backsquats. Warmed up and went 165, 195, 205, 215x2. Legs feel tired, happy with the warm weather.

12 Weeks from Today

2011-04-24T18:31:00.000-07:00

So Ironman Lake Placid is 12 weeks from today. If you can, please check out the website at the top of my blog and support me if you can.

That being said, I am happy with the swim club decision as I feel I am getting some traction without sacrificing the other disciplines.

Yesterday was a 4 mile race in Central Park during a torrential downpour. I thought I saw animals lining up 2x2. I was able to break through a barrier I've been trying to get for a while now. Finished in 27:23, for an average pace of 6:51, good for 54th out of 399 in my age group.

Hoping the weather cooperates for some good biking this week. I hope everyone is doing well.

Tired

2011-04-12T17:53:00.001-07:00

Rough night sleep last night due to the warm temperature in the bedroom. Got up this morning and did 5 sets of dumbbell shoulder presses. 50lbs x 1, 60lbs. x 4. Then hopped on the treadmill for a 15 minute time trial. Finished 2.34 miles for an average pace of 6:24. Not even 9pm and I'm ready to hit the hay.

A Kick in the you know what

2011-04-11T18:10:00.000-07:00

Swim Club this morning. Toughest part of getting up is the first minute when I am deciding if I really want to go or not. Once I'm up, no worries. Once I'm done, happy I went. So I realized my kick is so poor in the water. 100yd. times coming, get ready to laugh. With fins 1:51, with pool buoy 2:04, only me 2:09.

Tonight's WOD was 3 sets of 21-15-9 reps of dumbbell thrusters (used 35lbs.), 25lb kettlebell and box jumps. Finished wheezing in 5:12.

Scotland Run

2011-04-10T18:07:00.000-07:00

So today was the Scotland Run in Central Park. Previous best outside 10K 44:11, best inside 10K on the treadmill 43:06.

Got in the corral and realized I had to go number 1. Off we went, and after about 1/2 a mile I stopped and used the portopotty. Played catch up the rest of the run. Finished in 44:37 for an average pace of 7:11, good for 129th out of 658 in my age group.

Swim club went well this past week, getting my body used to the early start. I was toast by Friday night. That being said, I was able to pr Cindy with 23 full rounds Friday afternoon. So all in all, feeling good about where the training is taking me.

Sweat another bucket

2011-03-30T19:06:00.000-07:00

Tonight's WOD was a double. First part was an AMRAP which called for 7 Thrusters (used 50lb. dumbbells), 9 push ups and 11 box jumps. Finished 10 full rounds in the 15 minutes.

Jumped on the bike for a 30 minute TT, finished 10.05 miles.

10K Time Trial

2011-03-29T18:21:00.000-07:00

6.2 miles in 43:06 for a pace of 6:57. A pr for me by 1:05, although the previous best was outside and this was on a treadmill. Still overall, happy with the progress.

Joining the club

2011-03-28T17:01:00.001-07:00

So this morning I went to my friend Elaine's gym to check out the swim club. I will join and swim 3 days a week with them. The coach there said there would be a ton of intervals and the only way to swim faster is to swim faster. Sounded familiar.

Tonight's workout was run 800m, 20 burpees 4x for time. Finished in 20:03. Was sweating buckets when I was done. I was glad with my paleo dinner of turkey burger, guacamole, asparagus and yams.

Bike

2011-03-24T06:44:00.000-07:00

Stand 1 minute, Sit 1 minute, Rest 1 minute 6x. Finished 4.67 miles, felt strong on the standing portion.

Double

2011-03-22T17:57:00.000-07:00

First part was 7 sets one rep max of front squats. Went 155, 185x2, 195x2, 200x2. Felt strong, but also felt that if I could support the weight a bit better, I could do more weight.

About 15 minutes later, ran a 5K for time and finished in 21:13.

Nice and quick

2011-03-21T18:03:00.000-07:00

With work being so busy lately, I was thankful for a short one tonight.

5 bodyweight deadlifts (used 185lbs.), 7 push presses 1/2 body weight (used a 80lb. preset barbell), 9 box jumps (24"). Finished in 4:24.

Planning to join the team for the training weekend in June in Lake Placid.

Kettlebells and biking

2011-03-15T17:23:00.001-07:00

Tonight was a double. First part was 40KB swings (used a 35lb. dumbbell), 10 pullups, 30 KB swings, 10 pull ups, 20 KB swings, 10 pull ups, 10 KB swing, 10 pull ups. Finished in 7:50. Pull ups were the hardest, especially after Fran.

Second WOD, done immediately after was a bike. 3 minutes on 1 minute off 5x, note distance. Enjoyed this and finished 5.9 miles.

Fran

2011-03-14T16:52:00.000-07:00

Not a fan of Fran. Used 50lb dumbbells in each hand, pull ups were unassisted. For those of you not sure of what Fran is, it is reps of 21-15-9 of thrusters and pull ups. I substituted the 50lb. dumbbells for a 95lb. barbell.

Finished in 6:24, pleased with the time. I haven't checked yet, but I know I was still feeling the 10-20-30-40 rep rounds of box jumps, push ups and burpees from Saturday (Finished in 18:46).

Brick by Brick

2011-03-09T18:04:00.000-08:00

Today's WOD was a double. I pushed my 15 minute time trial run to tonight because I couldn't walk last night. Who knew today was going to be worse. Penguin walk was on full display in the office.

Tonight's first WOD was a 25K bike time trial, finished in 53:41. About 8 minutes slower than my best, but considering my legs buckled 3x today while walking, not too bad. Jumped on the treadmill for the 15 minute time trial and finished 1.6 miles.

A Kick in the Quads

2011-03-08T18:29:00.000-08:00

Really sore today from last night's WOD, especially in the quads.

Forgot to mention in last night's entry that the run Gerrit killed me on was a total distance of 7.73 miles.

Tonight was 3 sets of 21 reps, 15 reps, 9 reps of bodyweight deadlifts, 1/2 bodyweight front squats and 1/4 bodyweight thrusters for time. Since I am weighing 180lbs. these days I used 185lbs. on the deads, 95lbs. on the front squats and 45lbs. on the thrusters. Finished in 15:20, my right quad actually cramped during the 15 rep set. Walked like Frankenstein home from the gym, almost tripped trying to step up on the curb. What hurt more was Nancy did the same workout and beat my time by 2:35. She's a beast!

I think the class helped

2011-03-07T17:51:00.000-08:00

My friend Elaine invited me to a swim class with her on Saturday. After some warmup, the coach said my kicking is terrible. He had me practice some kickboard one leg kicking. Left leg, very slow. Right leg, I actually went backwards, yes backwards. Pool buoy, I was swimming like a champ (at least for me).

Yesterday went to the pool and practiced 50s with a 30 second break in between. Used the pool buoy one and swam without it the other. Times are 57, 56, 59, 1:02, 1:00, 1:03, 1:02, 1:04, 59, 1:03, 1:03. All in all, not bad for me, looking forward to getting after again soon.

Friday night, my friend Gerrit ran me into the ground. It was cold and windy (no excuse). He dragged me to a 7:41 average pace.

Tonight did a difficult AMRAP 5 deadlifts (used 60lb. dumbbells), 10 thrusters (used 35lb. dumbbells), 5 box jumps. I finished 10 rounds in the 20 minutes, really felt it.

Getting the work in

2011-03-02T17:13:00.000-08:00

Monday's workout was 7 box jumps, 7 pull ups, 7 sit ups for time. Finished in 7:01. Pull ups were the limiting factor.

Yesterday was 30KB Swings (used a 35lb. dumbbell), 25 dumbbell thrusters using 20lbs. in each hand, 20 pull ups 3X for time. Again pull ups were the limiting factor. Finished in 15:06. Jumped on the bike and went 10.69 miles in 35 minutes.

Tonight did 4.59 miles in the park with my friend Gerrit. We finished in 34:32 for an average of 7:32/minute. Much harder to run fast while talking. It was an easy run for him, not so much for me. Finished with an average hear rate of 167.

Row, Run, Swim

2011-02-27T16:58:00.000-08:00

This afternoon's WOD was row 1000m, run 400m, row 500m, run 800m for time finished in 11:03.

Went to the pool for a swim, was feeling a bit tired, but here are the results in 100yd increments 2:19, 2:17, 2:30, 2:30, 2:35. Going to look in to a refresher lesson as I am slower than the usual slow.

Back to Posting

2011-02-26T19:59:00.001-08:00

Sorry for not posting lately. Will not bore you with results of workouts past. Today was 30 Kettlebell swings (53lb), 30 box jumps (24 inch), 20 KB, 20 box jumps, 10 KB, 10 box jumps. Finished in 7:43.

Immediately went to swim. Here are the results 100yd increments in 2:13, 2:28, 2:12, 2:14, 2:07, 2:02. No idea here. Figured out IM swim is 4224 yards, already looking forward to the bike.

Feel like I got my butt kicked (literally)

2011-02-15T18:33:00.000-08:00

Sunday morning's WOD was 5 sets of 5 reps of squats, did 185lbs.x2, 205x3. Immediately went and swam slowly. 400yds in 10:42, a little embarassed to write that time down, but it can't be all good.

Was really sore yesterday before going to the gym to do the WOD which was 5 pull ups, 20 bodyweight deadlifts, 10 pull ups, 15 bwt deads, 15 pull ups, 10 bwt deads, 20 pull ups, 5 bwt deads. Finished in 11:22. All day it feels like someone kicked me in the butt. Really sore all day.

Tonight did 5 sets of 5 reps of push presses, substituted dumbbells and did 50lbs, then 60lbs.x4 sets. Jumped on the treadmill for a 15 minute run time trial and completed 2.17 miles.

Who thinks of these?

2011-02-12T18:05:00.000-08:00

I am wondering who said hey, let's run on a treadmill at 12% grade at a speed 45 seconds slower than our fastest 5K (8.0mph for me) and see what happens.

Well let me tell you, nothing good. Yesterday's WOD was a double. First part was an AMRAP 20 minutes of 100ft. walking lunges (did 16 each leg in place), 10 pull ups, 10 push ups. Finished 10 full rounds. Immediately jumped on the treadmill for the tabata run with Nancy timing me. Pain is not the word, I had to skip one 20 second round because I thought I was going to vomit on the treadmill. Finished and was sweating profusely, really thought I would get sick. The only thing stopping me was I knew I'd have to clean it up. Had to lie down for a few minutes before I could move.

Today was much more sane. Swim 600yds time trial. Finished in 15:01, so slow I know. I have a 300yd swim tomorrow, may bump to the 600yd again to compare.

Recent Results

2011-02-10T16:53:00.000-08:00

Things got a bit mixed up lately so here are some random results.

400yd swim (100yd times as follows; 2:17,2:26:2:32,2:36)

50 front squats with 95lbs. with 3 pushups on the minute every minute until done. Finished in 3:42.

4 mile race in Central Park Overall time 28:46 (22 seconds faster than last year, although it was really crowded in the beginning and I felt like I couldn't get going). Mile times and HR were; Mile 1 7:35 avg. HR 152, Mile 2 6:57 avg. HR 164, mile 3 7:26 avg. HR 168, mile 4 6:50 avg, HR 170.

5 Sets of 3 reps max weight front squats, 135, 155, 175, 185x2.

10 mile bike time trial, 30:42

21 sit ups, row 500, 18 sit ups, row 500m, 15 sit ups, row 500m, 12 sit ups, row 500m, 9 sit ups, row 500m, 6 sit ups, row 500m, 3 sit ups. Finished in 16:53, rowing felt good, rug burn healed and I was able to do regular sit ups.

Bike 5 minutes, rest 2 minutes 3X for distance, total distance covered 4.17 miles (on the recumbent because the lone bike was in use).

Sorry for not posting.

Doubly Hard

2011-02-03T17:58:00.000-08:00

Tonight's WOD was a double (what else is new). First part was an AMRAP of Push Press 10 reps (used 40lb. dumbbells instead of a 75lb. barbell), 10 push ups and 10 leg lifts (rug burn still in play). Finished 8 full rounds plus the push presses and push ups on the 9th round.

Jumped on the bike for a 10K tabata. My legs were sore from the get go and actually felt swollen during the exercise (weird I know). Finished in 19:53.

Barbara, then a bike

2011-02-02T18:32:00.000-08:00

Decided to do Barbara this morning so she wouldn't be hanging over my head all day. Barbara consists of 20 pull ups, 30 push ups, 40 sit ups, 50 squats, rest 3 minutes, 5 times for time. Last week it took 38:10 including the rest.

Today it took 37:27. Had to alter the sit ups as I've had an incredibly large rug burn from the sit ups a few days ago. Did leg lifts instead (don't worry, I think they were actually harder). Was surprised with the good time.

Tonight was supposed to be a 30K bike, but turned into a 30 minute bike as people were waiting to use it. Finished 9.87 miles.

Cleans Stink

2011-02-01T17:24:00.000-08:00

Todays WOD was an AMRAP for 20 minutes of 5 deadlifts, 5 cleans, 5 push presses at 95lbs.

Cleans hurt a lot, I mean a lot. Finished 9 rounds plus deadlifts, and cleans on the 10th round. I think as they got harder, I began reverse curling it. Forearms were like bricks (that's how I know form suffered) when I was done.

Barbara and a 30K tomorrow. Don't know how I am going to do a pull up when I can't grip a pen.

Another Tough One

2011-01-31T17:44:00.000-08:00

Or it could be another tough run.

WOD was run 400,800,1200,1600,1200,800,400 with resting as long as each one takes. Vowed to rest the appropriate amount of time between each.

Went 1:28, 3:02, 4:49, 6:30 (had a cramp the whole time), 4:50 (cramp gone), 3:04, 1:27.

Total run time 25:05. Have a 4 mile race in Central Park Sunday and will see how close I can come to that number (probably not that close).

Tough Double

2011-01-30T18:32:00.000-08:00

WOD part 1-100 sit ups, 500m row, 75 sit ups, 500m row, 50 sit ups, 500m, 25 sit ups, 500m row. Went as fast as possible, still painfully slow on the sit ups. Overall time was 21:20.

Hopped on the treadmill and was able to 400m walking lunges in 9:49. Got a few odd looks, but was happy to be done.

Run in the Park

2011-01-29T18:36:00.000-08:00

Yesterday was an unscheduled off day. Had to do some switching, to make up for last night's run tacked on 2.8 miles to today's workout.

Ran 12.14 miles in Central Park with my good friend Gerrit, who is really fast. Nancy came too and did 9.3 miles. We ended up averaging 8:02's, but that is only because I slowed him down. In case you were curious, Nancy averaged 8:58's.

Glad he was there, otherwise it would have been slower. Mental note, run with Gerrit more often and have him help push me.

Still Feeling It

2011-01-27T17:47:00.000-08:00

Tonight's workout killed me. It's almost 2 hours later and I can still feel it in my lungs, coughing, can't take a deep breath, etc..

First part was run 400m, 12 thrusters(used 50lb. dumbbells), run 400m, 9 thrusters, run 400m, 6 thrusters, run 400m, 3 thrusters. Treadmill set at 10.0mph, 50lb. dumbbells right next to the treadmill. Finished in 8:27 wheezing, spitting, felt really bad. Luckily for me the bike was still in use. I was able to recover for a whole 4 minutes and hopped on.

This part entailed bike 1 mile, rest 1 minute 8x for time. Felt my breathing the whole time and finished in 30:27 (inclusive of the 7 minutes of rest).

Yesterday and Today

2011-01-26T18:19:00.000-08:00

So ready for some nice weather.

Yesterday morning was Barbara (20 pull ups, 30 push ups, 40 sit ups, 50 squats, rest 3 minutes 5x for time). Sit ups were the toughest. Overall finished in 38:10 with sets at 5:12,5:15,5:28,4:58 and 5:13.

Last night was a 20 minute time trial on the treadmill. Finished 2.9 miles for a 6:53 pace, was trying to get to 3 miles.

This morning was a 25K bike time trial. Bike at the gym was being used so I hopped on the recumbent (I have to figure a way to cover the bike, I will probably get a cover very soon). First 4 miles were done in 14 minutes, then the bike cleared up and I did the remaining 11.5 miles in 33:48.

Tonight was 5 sets of 3 reps of back squats. Due to a work dinner, I substitued the leg press machine. Not sure of the weight, but the entire rack is 20. Warmed up and went 11, 14, 16, 16, 17. I have been feeling really good (even though everything is sore).

Must have been one tough WOD

2011-01-23T19:34:00.000-08:00

So this morning Nancy and I were being super productive and were on our way to the gym to be there as they opened to do our workouts, because we knew there would be no time later in our day. Mine was 25 backsquats at 95lb., 20 pushups,15 backsquats, 20 pushups, 10 squats, 30 push ups, 5 squats. Then the swim which was swim 200yd and 20 squats 4x for time.

Our gym is on 32nd between 6th and 7th avenues. As we approached 32nd St. a police car was blocking it to traffic. We made the turn and saw yellow crime scene tape across the entire street completely blocking the entrance to the club. We should have known something was up when we saw the Medical Examiner van driving down the street. I walked to the tape and lo and behold there was a body lying in the street with a white sheet over it. Feeling badly, but still wanting to get the workout in, I asked a policeman if the gym would be opening soon. He said no way.

We came back and I did a modified workout with the same reps, but used 50lb. dumbbells instead of the 95lb. bar. Finished in 7:25, I'll try to make up the swim.

4 workouts in less than 24 hours

2011-01-22T17:24:00.000-08:00

More like 17-18 hours.

Last night started off with a circuit of 21KB swings(used a 50lb. dumbbell),500m row, 9 burpees,15 KB swings, 500m row, 15 burpees, 9KB swings, 500m row, 21 burpees. Rower counter kept sticking, so not sure exactly how far the rows were. Finished in 14:21.

Hopped on the treadmill for 5x800m with 3 minutes of rest in between. Times were 2:57, 3:00, 3:05, 3:10, and 3:07. Tough go of it. Had a stitch in my side for the 4th and 5th runs.

This morning's first workout was a total of 3 sets; 21 reps, 15 reps and 9 reps of wall balls(substituted 25lb. dumbbell thrusters), box jumps and burpees. Finished in 9:57.

Then dove in the pool for a 500yd time trial. Finished in 13:01. I am slow, I guess for Lake placid I have two hours and twenty minutes to finish the swim. I just hope I don't need every one of the 140 minutes allowed.

10K x 2

2011-01-20T19:05:00.001-08:00

More bike, felt strong. 10K bike (6.2 miles). Finished the first set in 17:43, rested 5 minutes and finished the 2nd 10K in 18:05.

Pleased with the dripping sweat result.

Nice Bike

2011-01-19T18:52:00.001-08:00

Tonight's workouts were a bike and deadlifts.

Bike was 25K (15.5 miles) time trial. Negative split it by 1:07. Finished in 46:07. Felt really good throughout.

Then went to the other gym to do 7 sets of one rep max weight deadlifts. Didn't know how I'd do as the legs were feeling it. Went 205,255,275,295,305,295,275.

Just read the other Team Trimax blog entries from IMLP and am getting really psyched.

Another Tough One

2011-01-18T18:33:00.000-08:00

Tonight's WOD was 5 Thrusters with 95lbs., 5 body weight deadlifts(used 185lbs.), 5 burpees, 5X for time.

Each one was pretty hard in itself, finished in 7:18. Happy it was over.

Trying to figure out a way to keep my bike in the trainer where my cats won't chew it up. Any suggestions would be welcomed.

Team Cindy

2011-01-17T14:59:00.000-08:00

Hi Everyone,

This is my fundraising page website. Please donate whatever you can. It truly is a great cause. I really appreciate it and will do my best to make you all proud.

Thank you,

Dan

http://bafound.donorpages.com/TeamCindy2011/DanBelmonte

Triple Play

2011-01-17T13:30:00.000-08:00

So in order to be back on schedule, 3 separate workouts had to occur today.

1) 50 burpees, 40 sit ups, 30 box jumps, 20 pushups, 10 pullups for time. Finished in 9:18. Last week did the reverse order of this workout in 8:05. Must have been the 4 one mile repeats yesterday. Waited 2 minutes before starting the next workout.

2) 7 sets of 7 reps of back squats. Went deeper than ever and managed 135lbs. for all 7 sets. These hurt a lot.

3)300yd swim, get ready for a good laugh, 8:07. I am actually amazed at how slow I can swim. Is it possible to go backwards while trying to go forwards?

At least I am back on track for tomorrow.

Weekend Work

2011-01-16T19:25:00.000-08:00

Friday was an unintended off day. I'll be caught up by tomorrow.

Saturday was Helen (run 400m, 21 KB swings with Nancy's 25lb.KB, 12 pullups 3x for time). Finished this in 8:33. Some guy asked Nancy at the gym if I was training for the Olympics. She said no, Ironman Lake Placid.

Waited all of 3 minutes and did a tabata workout. Pushups, squats, sit ups, pullups.
Sets were;
Pushups=12,12,12,12,12,12,11,11
Squats=15,12,12,11,11,9,11,11
Situps=9,9,9,8,8,8,8,8
Pullups=4,4,4,4,4,4,4,4
Overall not bad considering Helen was still fresh.

Today was run a mile, rest 8 minutes 4x.
Times for each mile were;
1)6:15
2)6:05
3)6:03
4)6:02

This workout hurt a lot. I needed every bit of the 8 minute break in between sets.

Squats and a bike

2011-01-13T17:24:00.000-08:00

Tonight's WOD was 300 squats for time plus bike 1K, rest 2 minutes 8X for time. Changed the plan to do an all out 5 mile sprint as to lessen the overall time.

Started with the squats, first 25 or so felt good, then my legs reminded me of the long bike last night. Was frighteningly slow at 10:07.

Waited a whole 3 minutes and hopped on the stationary bike and completed the 5 miles in 14:33.

How long will 112 miles be???

2011-01-12T17:57:00.000-08:00

So tonight was a 40K bike (24.8 miles). Thought it would be no big deal. Got bored from 50-65 minutes and was just looking forward to an end. Finished in 1:27:28. Slow, I know. Outside would have been faster for sure.

Cindy and a 5K

2011-01-11T18:35:00.000-08:00

Tonight's schedule called for Cindy (5 pull ups, 10 push ups, 15 squats AMRAP in 20 minutes). Felt good throughout even with not enough sleep, finished 22 full rounds and 2 pull ups on the 23rd round. Waited 6 minutes not the prescribed 3+ hours.

Hopped on the treadmill for the 5K, finished in 22:39. Pushed it throughout, pretty pleased considering I had just done 330 squats.

Accountability

2011-01-11T06:58:00.000-08:00

So I've realized why the blog is so useful to me besides being able to relive my workouts of the past. It is accountability. When I put it out there for people to see (more so that I will see it at a later date) I believe I will be more likely to push myself harder than I might otherwise. With Ironman Lake Placid on the schedule, every workout counts from here on in.

Yesterday's WOD was 10 pull ups, 20 pushups, 30 box jumps, 40 sit ups, 50 burpees for time. Nancy was doing the same workout. I finished in 8:05, thought Nancy would crush me, but she finished in 8:23. Lucky, she's beat me in other WOD's and will do so in the future as well.

Previous night was 100 Bodyweight Deadlifts for time with 3 burpees on the minute, every minute. Finished in 29:43. No fun.

I will strive from here on in to post regularly as well as push myself like I never have.

New Year, New Goal

2011-01-01T20:26:00.000-08:00

So with the New Year here I thought I'd announce my big goal for 2011. I have signed up for Ironman Lake Placid in July.

I was able to secure a spot through Team Cindy, www.teamcindy.org. I will be raising money to support Team Cindy and the Brain Aneurysm Foundation, fundraising website to follow ;-) Cindy and I went to graduate school together and she was a phenomenal athlete and an even better person. This is the same team that Ariel raced with last year too. I feel honored and lucky to have this opportunity. I will make sure I represent Team Cindy to the best of my abilities.

So there it is, Ironman this July.

Happy New Year!

2010-12-31T18:04:00.001-08:00

So, I had a great month of comparison to last December. Evrything was far and away better than last year.

An example was 100 bodyweight deadlifts for time. Last year it took 36 minutes flat. This past Wednesday it took 16:46. Granted, I am just as sore as last year, but the improvement is huge.

Max talks about compound interest with training and I am witnessing it first hand.
I am looking forward to a great 2011 in all areas of my life.

December to Remember

2010-12-01T17:46:00.000-08:00

Or is it Remember last December? So, trying to figure out what to do this December, I decided to revisit last December's plan. It'll be fun to see how things have changed.

Today's WOD was 5 sets of 21 reps of 40lb. dumbbell chest presses(last year I used a 135 pound barbell) followed by 50 squats.

Last year this workout took over 29 minutes. Tonight it was 13:51.

Swimming will be done on the weekends for easier scheduling.

Not sure how the 40lb dumbells compare to 135lb barbell.

Back at it

2010-11-16T18:46:00.000-08:00

After a week to recover from the marathon, yesterday was a normal WOD.

Deadlifts, 7 sets one repetition max weight. Warmed up and went 225, 275, 295, 315, 325, 295, 275. At 225, didn't think I'd get past 275, but felt good.

Tonight was 100ft walking lunges, 10 burpees, 25 sit ups 3x for time. Did the lunges standing in place and finished in 7:32.

Feels good to be pushing it again.

An Amazing Day!

2010-11-09T17:38:00.000-08:00

Sunday was the NYC Marathon. It would be my first marathon. When Nancy was volunteering, she said a guy told her that if I never do another marathon, at least I had done the best. I absolutely think he is right.

Results first: 3:45:29 for an average pace of 8:37 per mile. As of now, they are still updating the results, I placed 9117 out of 44,829 finishers, 1730th in my age group out of 5722 (right at top 30%). 5K time 26:20, 10K time 53:45, half marathon time 1:54:50. I won't bore you with each and every mile split, but will give you some nuggets. Average HR for the race was 162. Slowest mile was the 5th mile at 9:24. Three miles over 9 minute pace and 2 miles below 8 minute pace. Fastest mile was the last 25th to 26th @ 7:42. Slowest avg. HR for a mile was 157 for the first 2 miles and the highest was 175 for the last. At the end my HR was @ 181bpm.

The plan was to go out for the first 13 miles with an average HR between 155-160. Hit the numbers perfectly, although I did feel I could run for 40 miles at that pace. I was actually chatting with a guy for 3-4 miles. Then, I noticed the 4:00 pace team and thought "Uh-Oh, I better pick it up" From mile 13-20, the plan was to push it some more if I could. HR was in the mid 160's. From mile 20 to the end, I just went as hard as I could. Glad I had enough in the tank. I did not walk except to drink during the aid stations.

First impression, is that this race is what makes NYC so great. I heard there were 2.5 million people watching and it sure felt that way. Nancy made a great sign for the front of my shirt that had my name on it. I must have heard "Go Dan" at least 500 times. I thoroughly enjoyed each and every moment of the race. It was hard no doubt, but the experience is one I'll never forget. I am so thankful for my friend Natalie who was able to get me in to the race. It was great to see Nancy, her brother Jon, my friends Evie and George out on the course. It was also great to see my friends from church afterwards for the celebration (rehydrating with beer!)

As far as the training goes, I never had a doubt that I would be prepared. Since Timberman in late August, I had not run further than a 10K and only did that once. Another long run was 2 5K's separated by a 10 minute rest. As of this writing, I have a little tightnes in my lower calves, but other than that, I am good. I am looking forward to a little mental down time, but will use it to plan the schedule for next year.

Okay, the nerves are here

2010-11-04T18:08:00.000-07:00

Today the nerves hit me. I so want to do well, my expectations are all over the place. Why I have any expectations I don't know. Everything after mile 14 will be new ground for me. Spoke to Max, have the plan, ready to implement it and to see what happens.

Did the WOD which called for 8x200 with rest in between. Tomorrow is an off day, I'll go get my bib. Saturday an easy 20 minute run. Weather for Sunday looks cool and sunny, which hopefully will make for fast times (especially for my friends running and me).

Getting Ready to Run

2010-11-02T17:55:00.000-07:00

So I am back from the land of the lost. New business has been taking up a ton of time, but I am really enjoying it.

Workouts have been getting done (missed 2 in the past month). Even though the training has been going well, I am still not mentally focused on the marathon yet. A friend asked me today if I was ready for Sunday and I answered, "What's Sunday?". That is how much mental energy the new business is taking. I imagine the nerves and excitement will come soon enough.

Nancy and I went to a great costume party at our friend's Laura, Elaine and Kat's apartment on Saturday night. It was only fitting that Nancy was dressed as Supergirl. I bought a Hercules costume (stop laughing). When I realized there was absolutely no resemblance to Hercules, Nancy suggested I go as Phidippedes (spelling is wrong). He is the guy who ran from Marathon to Athens to get help for the army, this was known as the first marathon. The only bad thing I didn't realize is that he died at the end. I hope this isn't foreshadowing ;-).

I do know that I will give it everything I have and be happy with my result. Having never run more than 14 miles, this should be interesting. Glad I am running with my friend Gerrit, even though I'll be running behind him.

In the swing

2010-10-11T18:28:00.000-07:00

Sorry for being out of pocket lately. Work has been a 24/7 type thing, but all worth it. I have still been getting the workouts in, switching up some things, but still working hard. I finally feel like my cold is gone. I am really getting excited for the NYC Marathon. Looking forward to running with 40,000 of my closest friends.

We were in Hartford this past weekend for the marathon. It was great to see Martin, Erica and her husband Dan for dinner Friday night.

This would be Nancy and her brother Jon's first ever marathon. We had our good friends Laura and Elaine there to help cheer them on too.

Results are Nancy 4:20:57 and Jon 4:59:25. I can't tell everyone how proud I am of them. I am really impressed with how they handled the unknown so well. I am already looking forward to cheering them on their next marathon.

Not so Mighty

2010-10-01T18:54:00.000-07:00

So even though I left my job of almost 12 years today (willingly), I was planning on racing this weekend. This past Tuesday thought I got a killer case of allergies, but considering the night sweats and hacking cough I realize it's way more than that.

Considering everything that is going on (new company started), I have decided not to push my luck and race this weekend. Whereas, I am disappointed, I am also excited for the new chapter in my life. The race did keep my training on target and now I guess I'll just focus on the NYC marathon.

Stay tuned...

Getting ready for MightyMan

2010-09-27T17:22:00.000-07:00

Taper time has arrived. It seems like just a couple of weeks ago I was getting ready to race at Timberman. I am feeling ready.

Past couple of workouts were Run 400m, 50 squats, 10 burpees 4x through for time. Finished this in 13:55 which is 1:38 faster than a week ago. As I was running at 10.5mph on the treadmill, I felt like I wasn't flailing like I normally am. These thoughts would be somewhat prophetic yesterday.

Nancy and I signed up for the Fifth Avenue Mile. It was pretty neat to run down the middle of Fifth Avenue from 79th Street to 59th Street. I lined up in my corral as Nancy was in the wave in front of me. My wave was the 40-49 age group. As I looked around I thought to myself, look at all these old guys. Then I thought, that's me! I am that old! The gun went off, the first 1/4 mile was a bit down hill and I was at 1:21 on my watch as I passed the marker. The second 1/4 mile was uphill and I was at 2:50 as I went by. Didn't check at the 3/4 mile mark as I was in full oxygen depletion mode. Hung on the best I could and crossed the finish line for an official time of 5:40 for an avg. speed of 10.58mph. I realize as I am typing this now that my 2nd half mile was as fast as the first half. I am really happy with how fast I was able to go. I placed 68th out of 296 in my 40-44 age group. Although when I looked at the official times, I could have been as high as 63rd or as low as 70th. Nancy finished in 7:09 and was pleased with her time.

We'll head to our friend's Sunny and Emily's Saturday for the packet pickup. Also, we'll be in Hartford, CT on Friday October 8th as Nancy is running the Hartford Marathon the next day with her brother Jon (and fellow Trimax teammate Martin). Any Trimaxers that want to join us for dinner Friday evening, we'd love to see you.

4x100s

2010-09-23T18:19:00.000-07:00

Tonight's workout was 100 pullups (unassisted), 100 pushups, 100 situps, 100 squats for time. I was able to partition as necessary.

First three rounds I did 10 pullups, 25 pushups, 25 situps, 25 squats. Round 4 was 20 pull ups, 25 pushups, 25 situps and 25 squats. I finished this in about 12:30. This left me with 50 pullups to complete the workout. Finished them and the total time was 18:39.

I will be sore from this workout no doubt.

Still a lot going on

2010-09-22T17:26:00.000-07:00

Sorry for the silence lately.

Here are my recent results;

Run 400m, 50 squats, 10 burpees 4x thru for time. Finished in 15:33 which is almost a minute slower than my best time.

45 minute time trial on the stationary bike, finished 15.53 miles.

7 sets of 1 rep max deadlifts, 245,275,305,325(failed),315,315(failed),275x2.

Modified a workout to do leg presses because I couldn't row and squat at my gym. Figured out 150lbs. and did 21 reps, 500m row, 15 reps, 500m row, 9 reps, 500m row in 8:54

Helen with a 50lb. dumbbell (was supposed to use a 55lb. KB, but my gym only has up to 50lb dumbbells that I can actually use as a kettlebel). Helen is run 400m 21KB swings and 12 pullups 3x thru for time. Finished in 10:48. Slow time for me with Helen, I believe it due to the never before used 50lb. kettlebell swings.

Tough Week

2010-09-16T17:16:00.000-07:00

Going through some personal things that are taking up a lot of mental energy. Nothing to worry or anything bad, just time consuming.

I'll work backwards.

Today was Row 500m, 45lb Kettlebell(used a 45lb. dumbbell) 50reps, row 500m, 40 KB swings, row 500m, 30 KB swings, row 500m. Finished this one on the verge of getting sick in 15:42. Almost took 2 minutes off my last time from a little more than a week ago. I think I am getting stronger with the KB swings.

Yesterday was 7 sets of 1 rep max squats. Working with my extra deep squats I went 185, 205, 225x4, 185. Felt good.

Tuesday was an unscheduled day off.

Monday was supposed to be deadlift bodyweight (175lbs) 30x then 100m row. Logistics at the gym led me to do deadlift bodyweight 50x instead. Finished in 6:05. Then went to the pool and did 500m in 11:24, plus 3 100m in between 2:03 and 2:12. On the way home my left hamstring felt warm and tingly for some reason. It is back to normal today.

Sunday, I was up at 4am to volunteer for a 1 mile swim (I should have swam instead). Came home shot and went to the gym for Row 500m, 45lb dumbbell thrusters 21 reps 3x time for time. I must have been too tired (or a dumbbell myself) because I did row 500m, 21 KB swings with a 45lb. dumbbell 3x for time. Finished my own mistaken modified workout in 9:50.

Diet has been on track, felt a little guilty for missing Tuesday's WOD, but have decided to not worry about it.

A better end than beginning

2010-09-11T18:23:00.000-07:00

So the week finished off with the diet being back on track and the workouts being better too.

Wednesday's workout was Row 500m, 50KB swings with 45lb. dumbbell, row 500m, 40KB swings, row 500, 30KB swings, 500m row. Let me say 45lb. Dumbbells are a heavy, but I figure that's the point and I actually kind of liked them. Finished in 17:39, every set of KB was broken.

Immediately before that I did the tabata bike on the stationary bike. Work 20 seconds rest 10 seconds 32 reps. Finished 4.92 miles.

Thursday night was 5 sets of 3 reps of max weight deadlifts. Warmed up and went 235, 255, 275, 285 (had to regrip on the 3rd rep, I definitely need to buy some chalk), 275. Felt strong.

Yesterday was run 200m, rest for that time, run 400m, rest for that time, run 800m, rest for that time and back down. Total time was 13:31. Last 200m was 38 seconds. So I figure I ran 1800m in 6:25-26. Which equates to about a 5:44 pace. The treadmill was flying. Really happy that I was able to run that fast.

Today was Row 500m, 15 pushups 4x for time. I am slow in transition and finished in 9:57. Jumped on the stationary bike which is as bad as the treadmill for a 20K for time. Finished slowly in 41:54.

Overall, feeling back in the groove and thinking I only have 3 weeks to the MightyMan Half, so i am glad things feel back to normal.

Lost weekend

2010-09-07T17:37:00.001-07:00

So Nancy and I drove to our friends' Sunny and Emily's house in Amagansett this past Friday.

Before the drive got up early and did 30-20-10 reps of Dumbbells thrusters(30lbs.), squats and pushups. Finished in 6:42.

Was planning on doing my bike workouts on Saturday and Sunday. Well Saturday never happened (but I figured I had an off day for 9/6 that I'd swap). Sunday I rode out to Montauk and on my way back (about 2.5 miles from my friends' house) I ran over a piece of metal with my back tire. One hundred yards later, I had my first ever flat. The results of the ride were 29.2 miles in 1:36:31 for an average speed of 18.15mph. This includes some time after the flat, before I stopped my watch. The wind was brutal coming back. On the way out I was above 21mph, so you can see I was fighting an uphill battle. Called Sunny to come pick me up and with his help I changed the tire.

Finished out the day with 10x200yd sprints resting as long as each set took. I paced this off, so the yardage wasn't exact. Each set took between 33 and 37 seconds. I rested for 30 seconds each time and finished in 11:25.

Yesterday I was planning on doing the 5x5mile bike repeats while resting 5 minutes in between each set. Headed out and just didn't have it. Finished 6.2 miles in 18:35 for an average speed of 20mph.

I think what happened to me was I really did not eat well (drank too many beers too, no more than 3 a night but to have 7 or so in 3 days is more than I've had in 3 months). Breakfast was Paleo and that was it. I think yesterday and today it caught up with me. I had no zip, no energy and especially today my stomach was a bit all over the place. First time since I started eating Paleo that I was this careless with my diet. I am still paying the price as today's workout suffered, even though the diet was back on track since last night at dinner.

Tonight's workout was "Cindy" 5 pull ups, 10 pushups and 15 squats AMRAP in 20 minutes. Finished 20 full rounds and the pull ups and pushups for round 21. Then immediately went out and ran the 10K that was the 2nd WOD on the plan. Did 6 miles in 50:52 while losing 1:45 to traffic lights. This equates to 8:28s, while my average HR was 162. I had a cramp the whole time and only now does it feel a bit better.

I am considering this weekend a lesson learned.

Labor Day has come early

2010-09-02T19:02:00.001-07:00

Well, the work has begun again. Last night I had to modify the workout of deadlift 265lbs. 5 reps, 10 box jumps, 500m row because there is no way the row can logistically be done at my gym while doing deadlifts and box jumps.

Here is how the workout went. Deadlift 265lbs. 5 reps (Nancy standing there saying you read your plan wrong, Max wouldn't prescribe this, it's probably 1/2 your body weight). No, I read the plan right. Could barely get them as my hands were slipping (I need to buy chalk to bring with me). Went on to the 10 box jumps at 24" high (with Nancy saying you are going to kill yourself). Then did 20 burpees. During the box jumps and burpees Nancy dropped the weight to 245lbs. Did the 5 reps, then the 10 box jumps and then did 20 pushups. During that time she dropped the weight again to 225lbs. then did the box jumps and 10 pull ups (almost threw up during the pull ups, could have been because a guy near us was glowing from his BO). Finished this modified workout in a pool of sweat in 9:42.

This morning when I got up, I could barely walk and my back hurts to the touch. Not injured, but sore.

This am's WOD was 45lb. kb swing 40 reps, 40 squats, 40 sit ups 3x through. Used a 45lb. dumbbell instead and all I can say was they were hard. I am slow on squats and situps. Finished in 19:05.

Will be heading out to Amagansett this weekend and will be able to ride some of the course for the 1/2 Iron distance race I am doing on October 3rd. I plan on waiting until after Hurricane Earl comes through as I don't want to practice riding in conditions that windy.

How low can you go?

2010-09-01T08:25:00.000-07:00

So last night I was waiting with Nancy for the squat rack to clear at my gym and I noticed that the guy doing squats was barely bending his knees. I told Nancy I was going low. Problem is, when you go that low (lower than I have been) you can't go as heavy. I used to come down just past parallel. I was much lower last night. As a result after the warmups I did all 5 sets of 3 reps at 185lbs. I can feel them already and will restart my work from this point.

Due to plans on Monday, shortened my 20K bike @ 80% to a 30 minute bike at 80%. Finished 8.70 miles. Again, hard to dial it in.

Weekend Work

2010-08-29T18:14:00.000-07:00

Switched yesterday and today's workouts.

Yesterday back squats 7 sets of 1 rep max. Warmed up and went 225lbs. Felt like my squat wasn't nearly as deep as it needed to be, so I dropped the weight to 205lb. for the next 6 sets. Not even close to my best.

Then I had 6x100yd swim with 4 min rest in between. Could only wait 2 minutes as my lane time would have expired. Went 1:47, 1:51x2, 1:52x2 and 1:55. Let me say, they felt great! Not fast I know, but I seem to be in a much better place in the pool mentally. As I was dressing afterwards, they made an announcement that the pool was being closed due to high levels of chlorine. I hope this wasn't the reason for my fast times?

Played golf this morning (shot a 79!). Nancy and I ran some errands and got to the gym tonight for 50 thrusters of 65lbs. (substituted 35lb. dumbbells). Finished in 2:26, I believe the last time I did this it was 2:54. Then hopped on the bike for 30 minute time trial at 70% effort. Still hard to dial that in. Went 6.9 miles.

Feel like I am tapered

2010-08-26T08:23:00.000-07:00

So here I am, Thursday morning after Timberman. I feel as good as I did leading up to the race. I feel like I am tapering. I am following the protocol exactly as prescribed. The only thing hanging on is the euphoria!

I realized that when the season started, my goal was to break 6 hours in a half. I also noted that if I went under 5:30, I would sign up for an Ironman. That is the new goal for the MightyMan Half in Montauk on 10/3.

Thanks everyone for your notes, Tuesday the training gets started in earnest again.

Timberman Race Report

2010-08-23T17:25:00.000-07:00

All I can say is WOW!!! I don't think I can be any happier with my results. Of course I will look to improve, but I am so incredibly pleased.

Results first. Finished in 5:46:04 which is almost a 45 minute PR from Rev3 in early June. 45 minutes! Not a typo, not a misprint, 45 minutes!!

Swim time 49:55 (that's almost 3 minutes faster than Rev3)
Transition 1 3:16 (I need to work on clipping my shoes in and going with no socks)
Bike 2:58:04 (18.9mph, 28 minutes faster than Rev3)
Transition 2 3:13 (need to work on taking my feet out of the bike and no socks)
Run 1:51:36 (almost 14 minutes faster than Rev3, 8:31's per mile)

Nancy and I left early Saturday for our trip to Timberman. Small world it is. As we stopped at a rest stop we bumped into Cliff Scherb, who Max had introduced me to. A month ago Cliff drastically refit my bike. He was there to do Timberman too before he does Kona. It was good to see him and we continued on our way.

We arrived at the race site to check in and I realized we needed to go to Gunstock Resort to check in and for the mandatory meeting. Since this was going to be my first Ironman event, I wanted to make sure all was okay. We walked around a bit, then went back to the race site to rack my bike. Left for the evening to drive our 36 miles back to the hotel. At the meeting they said that if you got there late (after 5am) you would have to take a shuttle bus to the race site. They also said they had 2700 participants.

Nancy and I decided to get up at 3:40am inorder to be able to park at the race site. I didn't want to risk it and they were predicting rain, so Nancy could go back to the car while I was out on the course. Got to the course at 4:35am and still had to wait, but got in. Set up in transition and went back to the car. Pre race meal was a protein bar, bagel with peanut butter and jelly and a banana with some coffee and gatorade.

Transition closed at 6:45am and we made our way down to the beach. It is an in water start (up to your knees). I was right in the middle of the 18 waves (so at least I wouldn't be at the very end getting out of the water). The horn sounded and off we went. I decided I was going to walk as far as I could as it would be faster than my swimming. I almost made it to the first buoy! The normal freakout came almost immediately and I told myself to side stroke until I got it under control. I was praying at this moment when a lady in a kayak said "hello". I had wandered a little bit inside the marked course. I said thanks and she said "Sorry to wake you". I kinda laughed, tension gone (prayers answered) and I figured I better swim. Felt at peace the rest of the way, didn't get bumped or jostled at all. When I got out I ran to a wet suit stripper who ripped my wetsuit off in no time flat. Noticed I was around 50 minutes, so I was psyched.

Transition went okay, fairly long run to the bike out point. Hopped on, saw Nancy and off we went. Everyone that I spoke to said most of the hills were in the first 12 miles or so. They were right. Mile 10 had a big hill, but felt strong throughout as I felt I was passing a lot of people (I was also getting passed a bunch, but not on the hills!). Once the big hill was done I settled in and got my heart rate under control. Ate 3 Clif blocks and drank 5oz. of gatorade every 20 minutes throughout. There was a point where I was just cruising at 23-25mph and I thought I could push it, but followed the plan and the heart rate zone. Started to rain when I hit mile 25 and lasted most of the rest of the way in the bike. Definitely felt like I could have gone 5-10 minutes faster, like Max wanted me to feel as I got off the bike.

Pulled into transition and went out to the run. Stopped and gave Nancy a quick kiss on my way out too. Had a quick thought that my sneakers weren't tight enough, but that thought was gone early. Thought I was starting to cramp, but then realized it was just my legs getting used to running and not pedaling. However, I was full. My stomach felt like I couldn't eat anything. So much so that I didn't even drink anything I think between miles 3-5. The wet sponges were a big help. The course was not overly hilly, but still had some hills. I liked the fact that it was a 2 loop out and back course so I could break it up into quarters. Passed a bunch of people throughout the run. Really tried to pour it on from mile 8-9 in. My last 1/4 was my second fastest next to the first 1/4. I must have passed at least 10-12 people in my age group in the last 1.5 miles who were walking or shuffling.

As I was coming down the chute I was by myself and I thought I can't believe I just did this! I raised my hands in pure joy! I saw Nancy and we both just kinda looked at each other dumbfounded? I had forgotten to get my finisher medal, so I went back and Chrissie Wellington who had smoked all the other ladies put it around my neck. She was smiling the whole time. Any pain that I was feeling left me quickly and was replaced by euphoria. I am still a little stunned at how well I did.

Preliminary results show that I came in 199th out of 332. Swim place was 314th, bike was 230th and the run was 123rd. I still realize that I am not a fast triathlete, but for me, the improvement is astounding. For the first time I actually feel like I am a triathlete. I am not disappointed in the slightest in my placing. The reason I started this training was to prove to myself that I can do this. Even though I am in a competiton, I am competing with myself first and foremost. I may never be a top age grouper, but I will continue to strive to be the best I am capable of being.

I really want to thank Nancy for being my support team during these races. I could not do them without her. I'd also like to thank Max for all of his help. I felt so ready before this race. I felt completely prepared thanks to him. Also, thanks to all the notes and well wishes that I got from my friends, family and fellow Trimax teammates. I can't tell you how much they meant to me.

Smart, I am not

2010-08-15T17:45:00.000-07:00

So today as I was confirming my hotel reservations for Timberman next week, I noticed that the hotel I am staying at is 30 miles from the race! I chose it because it is the first hotel they plug on the website! My fault for not checking the distance, I will not make that mistake again. When I originally made these reservations (last October) I thought I was being so on top of things. Just makes an early day earlier I guess. Found my bib number 1009 and my swim wave (wave #9 taking off at 7:35am). We are leaving Saturday morning as I'll have to work late Friday (we were originally going to leave Friday).

Full Taper mode in effect. Past couple of results were run 400m, 50 squats, 10 burpees, 4 times for time. Finished in 15:30 previous best was 14:36..

21 burpees. row 500m, 15 burpees, 500m row, 9 burpees, 500m row. Finished in 9:20. Previous best was 9:46.

I think burpees and I have reached an understanding.

Fran, run and an AMRAP

2010-08-11T17:42:00.000-07:00

Yesterday morning's workout was Fran. It consists of 21 thrusters (used 50lb. dumbbells) 21 pull ups, 15 thrusters, 15 pull ups, 9 thrusters, 9 pull ups. Finished in 7:34 which is 13 seconds slower than my best time. Don't know if it was because I did it before work, but I was happy with my effort.

Last night's workout was a 15 minute run Time Trial. Hard to know how fast to go out because you still want to run the whole time. Nancy had the same workout and our friend Gerrit came along for the run too. Results are as follows
Dan 2.34 miles in 15:00 minutes, 6:24 pace.
Gerrit 2.54 miles in 15:14, 5:59 pace.
Nancy 1.94 miles in 15:27, 7:57 pace.

We were all pleased with our results.

Tonight was an AMRAP of 10 box jumps, 10 squats, 10 lunges(5 each leg). Again Nancy had the same workout we went together to the gym and counted and timed each other. She finished 19 rounds plus the box jumps and 5 squats in the 20th round. I finished 20 rounds plus the box jumps and 8 squats in the 20 minutes. I am still slow on the squats and was surprised I finished more than she did.

Two Weeks from Today

2010-08-08T13:55:00.000-07:00

So Timberman is 2 weeks from today. Feeling ready, like I've been able to do some good work since Rev3. Nerves are beginning to creep up. I know I've done the distance before, so it's not that. It is the nerves of wanting to do well. I will do my best and give it my all and be happy (I say that now).

Last couple of results
Deadlifts, 7 sets of 1 rep max. Warmed up or so I thought and went 245,295(cranked my back a bit),315,325 failed, 320 failed, 295, 300. Got the two failed attempts to about my knees before stopping.

Back was tight, but not bad on Friday for Bench Press 1/2 body weight 21 reps, run 800m, bench press 15 reps, run 800, bench press 9 reps, run 800. Logistical reasons made me use the machine. Set it at #9 (90lbs.?). Finished in 11:16. Felt good in my new sneakers.

Yesterday was 50 step ups (25 each leg), 40 box jumps, 30 sit ups, 20 pushups, 10 burpees 2x for time. Finished in 11:47. Went to the pool and worked on my stroke. Actually swam faster breathing out of my right side. Feel like I can implement it at the upcoming races.

Today was supposed to be a 40 mile bike TT to practice nutrition/pacing for the race. Got a later start than I had hoped because I could not get my HR monitor to work. Went without it. Was only able to finish 5 loops in Central Park (30.1 miles). Took 1:35:10 for an average speed of 18.98mph. Came home and immediately did WOD # 2. 100 burpees for time. Finished in 10:21.

Still no day off

2010-08-04T18:42:00.000-07:00

I never look too far ahead in my plan. Keeps me focused on what I need to do today. So here I was thinking I made it through a month without an off day. Well lo and behold, still no off day until Monday the 9th. I am actually not missing them as much as I thought I would.

Was away for most of the weekend so I had to shuffle some workouts.

Helen (Run 400m, 21 kettlebells swings with a 25lb. KB, 12 pullups) Finished in 8:58. Had a couple transition issues due to other members, so I think I lost about 30 seconds overall.

30 minute Bike time Trial (outside headed towards Montauk from our friend's Sunny and Emily's house) Finished 9.9 miles.

25 KB swings with a 25lb. KB, 500m row 4 times for time. Really liked this workout as it broke up the rowing. Finished in 12:08.

10K for time. Did this in Montauk too in my new sneakers (extremely comfortable, no issues at all). Actually ended up doing only 6.18 miles in 44:31 for a 7:12 pace.

Tabata bike. 32 rounds of 20 seconds on 10 seconds off. Finished 5.20 miles.

Swam in the pool out in Amagansett. Short, but actually figured out how to breathe out of my right side and felt comfortable doing it. Looking forward to the swim tomorrow (did I just say that?)

Almost there

2010-07-30T18:46:00.000-07:00

Well, I've almost made it thru the whole month without a day off. I will get the WODs done tomorrow morning before work. Then there is 3 weeks until Timberman from Sunday. Bought some new sneakers today. Tried a bunch on and settled on the Saucony Kinvaras. Felt really comfortable on the treadmill, looking forward to testing them out soon.

Thought I had recovered okay from the 10K and 250 squats from Tuesday night. That is until Wednesday night when I attempted the dreaded tabata run again. Conversation with Max went like this. Me "Am I an idiot for asking for this workout?" Max "ya think". It is so incredibly hard. Hard to imagine more dread about a workout. Finished wheezing, not able to catch my breath, then went on the stationary bike for my next workout while barely being able to breathe. 5 sets of biking 3 miles with a rest of 1 minute in between. Finished in 59:34. I know the slow time is directly correlated to the tabata, so I am not upset about it.

Last night was back squats, read my plan wrong and did 5 sets of 3 reps instead of the rx'd 7 sets. Went 185lbs., 205lbs., 225lbs.x3. Hopped in the pool for an 800 yard time trial immediately after. I think I did an extra 50, but since I am not sure my time is 20:23. I was so inspired by everyone, but I just can't imagine myself doing the swim at an Ironman at this point in my career.

This morning's WOD was run 400m, 100 squats, run 800m, 75 squats, run 1200m, 50 squats, run 1600m, 25 squats. Finished in 26:33. I am slow on the squats.

Another tough one

2010-07-28T08:00:00.000-07:00

Last night's WOD was run a 5K, 250 squats, run another 5K. Was outside playing golf with a client all day. Had a great time, but it was hot. Nancy and I went to the West Side Highway path together (she had a 5K for time). I knew the distance for a 10K, but not the breakdown to a 5K.

Here are the results, ran 3.92 miles in 30:34 (7:48s, avg.HR 156). Felt like I couldn't get my heart rate up.

Stopped at 14th Street to do the squats. These killed finished the 250 in 11:13. Then attempted to run the rest of the 10K. Actually turned out to be 2.28 miles. Finished in 18:25 (8:04s avg.HR 157).

At least I know if Timberman will be hot, I'll have trained plenty in the heat!

Back in the swing

2010-07-26T17:48:00.000-07:00

First off, let me say how proud I am of all the Trimax competitors yesterday. I was so excited for you throughout the day. I am happy to be associated with such strong willed, great spirited people. I cannot wait to read all the race reports. Each one of you has inspired me.

For some more mundane things, I return to the results of my past few WODs.

30K Bike in Central Park (Each loop is 6.02 miles, did 3 loops)
Loop 1 18:23 avg. HR 150, Loop 2 19:09 avg. HR 148, Loop 3 18:59 avg. HR 148
Total time 56:32 for 18.06 miles for an average speed of 19.17mph.

Tabata Work (4 exercises, 8 sets each, 20 seconds work, 10 seconds rest, lowest score counts)
Pullups (unassisted) 8,7,6,6,6,4,4,5 score = 4
Squats 17,15,15,15,15,15,15,15 score = 15
sit ups 11,10,9,8,8,8,8,8 score = 8
push ups 14,14,12,12,12,12,12,11 score = 11

5K row for time 20:39, best time so far!

10 Pullups, 20 Pushups, 30 Squats, 500m row 3 rounds for time. Finished in 11:55.

20K bike time trial (done inside) Finished in 37:43 which is more than 3 minutes faster than about 10 days ago.

Past few WODs

2010-07-21T17:57:00.000-07:00

Switched up some of the WODs for logistical reasons

Yesterday morning did 2500m row with 2 burpees every 2 minutes. Again, burpees not so bad as they broke up the rowing. Finished in 12:10

Last night's WOD was an 8 mile run. Went to Central Park with my friend Gerrit who is doing the Queens Half Marathon this Saturday. Nancy came along for a fun run (off day for her). It was 87 degrees when we started and I got a cramp in my side about 5 minutes in. It lasted until about mile 4. Finished 7.73 miles in 1:02:03 for an avg. pace of 8:01/mile. Felt like I was running slow. Just can't seem to find the extra gear. 84 degrees when we finished. Was feeling sorry for myself and thought I would give myself an off day today (none so far this month). Got home, ate dinner, got over myself and went to sleep.

Got up this morning and had 1000m row, 50 thrusters at 75 pounds (did 25 w/35 lb. dumbbells and 25 w/40 lb. dumbbells) and 30 pull ups. Finished in 11:56.

Planning on getting up at dawn to get my 30K bike done before the park gets crowded.

Shoulder presses and a AMRAP

2010-07-19T17:56:00.000-07:00

Yesterday's WOD consisted of 5 sets of 3 reps of shoulder presses. Used dumbbells instead of a barbell. I find I like dumbbells better for some reason. Results were 50lb x 1 and 60lb x 4.

Tonight's WOD was extremely hard on me. It was an AMRAP of deadlifts (70% max weight, which was 225lbs) 5 reps, 10 burpees, 15 squats in 15 minutes. I can't believe I am going to put this into words, but as I was dying on the deadlifts I was looking forward to the burpees. I was amazed during the workout that this was going through my head.
Finished 3 sets in the first 5 minutes and was only able to get through 3 more in the next 10. Got a lot of sideways glances in the gym, but was happy to be done in 15 minutes. Took most of the walk home to come back to myself.

8 miles tomorrow night in the heat! At least I'll be ready for all kinds of weather.

Results not indicative of effort

2010-07-17T18:49:00.000-07:00

Thursday night I worked late, came home and did the 300 squats for time. With tree trunk legs, finished in 11:14. Best previous time was 8:53. Pushed as hard as I could, legs were just not working like I wanted them to be.

Last night did the 20K bike for time. Finished in 40:49, again tired leg syndrome hit at mile 4 on the bike. Not sure of my previous best, but it has to be better.

Today was a 4 mile race in Central Park with the NYRR. Finished in 29:28, good for 88th out of 325 in my age group and an average pace of 7:22. My fastest pace in a race has been 7:07s for a 10K. First mile was 7:30, avg. HR was 165. 2nd mile was 7:12 avg. HR 173. Missed the 3rd mile marker, but you can see I was pretty consistent, 14:46 last 2 miles with an avg. HR of 175. 84 degrees and steamy at the start.

Legs aren't really sore, just fatigued and I only really feel them when I am trying to exercise. At least tomorrow is a break for the legs. I am getting really excited for Team Trimax with Lake Placid just over a week away.

Just found out the other day that I got into the ING NYC Marathon this year! It'll be my first marathon ever and I am really thankful to my friend Natalie who made it happen. I am really, really excited about it.

And the Beat (down) goes on

2010-07-14T17:34:00.000-07:00

The Sonny and Cher song has been going through my head today.

So no residual pain from the run the other night. Still sore in the legs though better than I was for sure.

Last night's WOD was 5 sets of 7 reps of thrusters. Results were 95,115,105,95,95. Really felt every rep, but was glad it was a short one.

Tonight's WOD was 21, 15, 9 reps of 35lb. kettlebells (used a dumbbell), half body weight squats (used 95lbs. because I was too lazy to try and figure out what 87.5lbs would be), burpees for time. I was reading Erica's blog and she used the word loathe to describe her feelings towards burpees. I wholeheartily agree. Finished this workout in 7:28.

Then went immediately to do my 700 yard swim time trial. Who knew you needed to be able to use your shoulders to swim. I could barely lift my arms and finished in 16:52. I think this is a new level of slowness for me, but I believe it is directly attributed to the workouts the past 2 days.

I have never run this far in my life

2010-07-13T10:07:00.000-07:00

Last night's WOD was going to be a 13.1 mile run Time Trial. To work it out in Central Park, so that I would know the exact distance it ended up being 13.75 miles. On the way home from work, I stepped off a curb and my leg buckled, that's how sore I was. I had no idea how I was going to get this done. Luckily, my running partner Gerrit came along to keep me going.

It was 90 degrees when we started at 6pm. I brought my 4 bottle fuel belt, which I have to retire as it is too big (I bought it when as Max likes to say I was woefully out of shape). Needless to say it bounced around.

We finished in 2:04:29 for an average of 9:03 minute miles. First 6.02 was covered in 50:13, second 6.02 was covered in 57:32 and the last 1.71 miles took 16:43.

Was able to wring out my clothes when we were done. I was cooked. Amazingly, my legs feel so much better today than yesterday. Who would have thought? No other aches or pains from the run either. I am cautiously optimistic about my expectations for Timberman.

How am I supposed to do a half marathon when I can barely walk?

2010-07-11T17:29:00.000-07:00

So basically I can hardly walk and I look on my schedule tomorrow and it says 13.1 Mile Time Trial. I think this is what I meant about the beat down.

Friday night I did a tabata run. I can't believe I actually asked Max to try this WOD. You set the treadmill at 12% incline and set the speed for 30 seconds slower than your fastest 5K time, which for me worked out to 8.4mph. So here I am thinking how bad can it be? Run 8 times for 20 seconds with 10 seconds of rest in between sets. Boy, it annihilated me. Nancy had to come to the gym to time it for me, because I wouldn't look down for fear of falling off. After the 2nd one, I thought it would be hard, but that I'd get through it. Then after the 4th set I was hanging on for dear life praying it would end. When it was over I had to lay down. Mind you, my hamstrings were sore to the touch from the deadlifts earlier in the week when all this started.

Due to weather and technical difficulties switched yesterday's workout with today's workout.

Yesterday was 150 wall ball shots (substituted 150 barbell thrusters with the 45lb. barbell). Finished in 10:46. Feels like I've been sweating for a week. Worked on some drills in the pool after as I was having trouble catching my breath while actually swimming after this workout. I am hopeful that one day I will be able to swim without thinking.

Today with really sore legs, went and did a 45 minute bike time trial. Finished 13.8 miles in Central Park for an average speed of 18.4mph, which considering how my legs felt, I was surprised it was this fast. Then came back home and did the AMRAP of 5 pushups, 10 sit ups and 15 squats. Finished 22 full rounds. I am literally hobbling around the apartment like I am 80.

This brings me back to my original question, how am I going to run this 13.1 miles tomorrow. Completion is the goal. Effort will be my metric as speed probably won't be a good indicator.

4x5K Bike Intervals and a tough circuit

2010-07-09T11:07:00.000-07:00

Last night's WOD was 4x5K intervals. Went to the gym instead of fighting the crowd in Central Park.

Times are as follows 9:43/9:26/9:57/9:40. Waited 2:17 between sets 1 and 2, 2:34 between 2 and 3 and 3:03 between 3 and 4.

This morning went to the gym for a circuit of run 800m/30 sit ups 4x for time. Finished in 18:22. Treadmill was between 9 and 10mph. Had to wait a bit for the treadmill to get up to speed or I might have been a bit faster. Literally was sweating for a full half hour when this was over. All 800s were between 3:10 and 3:20. Amazing how hard a situp is when you can't breathe.

Deadlifts, burpees and swimming

2010-07-08T11:02:00.000-07:00

Yesterday was a double workout done back to back at the Bally's where I swim.

WOD #1-Deadlift your body weight 50 times, with 2 burpees on the minute until all deadlifts are done. This was a workout I was really dreading as the 100 body weight deadlifts for time was one of the hardest WODs I've ever done. Luckily for me I weigh a little less than I did then, so I was able to do 175lbs. Finished this workout in 7:36. Thrilled with the time. Full body sweat by minute 2, sore all over today.

WOD #2-Swim 1650yds for time. Had a lane for a half hour, which I knew would not be enough, so I started in the shared lane right after the deadlifts. Had to ask to go ahead of a few people who were resting. Got into my own lane and finished in 41:41. Not so thrilled with the time. One of these days maybe it'll click.

Boy it's hot, even in the gym!

2010-07-06T09:25:00.001-07:00

This morning I went over to our gym and they said the AC was broken and they didn't know when it was going to be fixed. I came home for about 45 minutes and decided to give it another try. AC still down, decided it was better than outside, so off I went.

First WOD was 4 rounds of 10 pullups (unassisted), 10 wall ball shots (substituted thrusters 20lb. dumbbell in each hand), 10 pushups for time. Finished in 4:43.

Hopped on the treadmill for the 2nd WOD, a 5K run for time. Finished in 23:21 which is slower than my best, but considering everything (I stopped 3x to get some water, yes, I added this to my overall time) I am okay with the time. Felt like I had nothing left at the end. Glad I am indoors the rest of the day, although I'd rather have heat than cold.

Back from the bike

2010-07-05T16:59:00.000-07:00

Spent the long weekend at our good friend's Sunny and Emily's house in Amagansett, NY. This is about 10 minutes from the start of the MightyMan Half in Montauk that I signed up for on 10/3. Since I had no access to the gym and I would have no idea how far I could swim in the ocean, Max gave me 3 straight days of biking. I didn't do the exact course, because I have no bike GPS and did not want to grip the instructions in my hand. I was able to do a good portion of it and outside of some possible wind, the course was not bad at all.

There were a ton of people there and we hadn't seen our friends in a while so I had to modify the distances Max prescribed.

Day 1 I was supposed to do 56 miles, but finished 47.5 in 2:38:55 for an average speed of 17.93 mph. Considering how sore my legs were from the workouts leading up to this, I was fairly pleased.

Day 2 was supposed to be 28 miles, but it is 15 and change from the house to the lighthouse at Montauk so I went there and back. Total mileage was 31.4, finished in 1:40:06 for an average speed of 18.82 mph. Was surprised this was so fast as I was feeling a bit beat.

Day 3 was supposed to be 56 miles, but my friend Sunny wanted to go for a ride yesterday, so I went out for about an hour and finished 19 miles in 1:03:41 for an average speed of 17.90 mph. Then Sunny and I went out for a 20 mile ride, we didn't really push it and I didn't time it. It was good to be out with him. We hit some good speeds every now and then.

I find that my gearing on the bike leaves a lot to be desired. I feel I am always in the wrong gear when I get to the harder part of the uphills. I am no longer fearful of downhills, but wish I could get this gearing thing down as I am sure I lose valuable speed and momentum.

Back in the NYC today and it is hot. At the time of me writing this (8pm) it is still over 90 degrees. Went to the pool for the 500m swim/50 squats/400m swim/40 squats/300m swim/30 squats/200m swim/20 squats/100m swim 10 squats. Could not get a lane, so I had to share with 7-8 other swimmers who were actually slower than me (I know, I was shocked too!). I had to ask at almost every length if I could go ahead of people. They were nice and everyone said yes. I finished in 43:39. I still have the goggle marks from keeping them the whole time, even while squatting.

Squat/Row

2010-06-30T18:32:00.000-07:00

Tonight's WOD was Squat 21 reps/500m row/squat 15 reps/500m row/squat 9 reps/500m row for time. The problem I have is if I go to Bally's where the squat rack is I can't do the rowing (2 levels down and I'd lose the squat rack). I've done burpees there instead. At the gym for my apartment building they have dumbbells, but no squat rack and I can row. I opted for this option since last time I did the burpees instead of rowing.

I used 50lb. dumbbells in each hand and brought them to my shoulders. Finished in 9:58. Really felt this workout, maybe due to the deadlifts. Going out to Amagansett tomorrow to spend a few days with friends, but just received my plan for July, so I know what I'll be doing. I am actually looking forward to what promises to be a beat down by Max this month. I am talking tough now, while I can.

How hard is it to count to 7?

2010-06-29T17:52:00.000-07:00

Apparently pretty difficult for me. Tonight's WOD was 7 sets of one rep of max weight deadlifts.

Warmed up and went 225,275,295,305,315,315(grip slip a little),305,305. I guess I can say that the 225 was a warm up of sorts too.

Previous best was 305, so I am pleased that I did 5 sets with that weight or better. Might have been able to do some more if I had some chalk for the grip.

Went down to the pool for a 600 yard swim. Finished in 14:10. I almost didn't put this time in, but I figure good or bad (or in this case slow) it goes in.

21-15-9

2010-06-28T17:00:00.000-07:00

Tonight's workout was 21 reps of Kettlebells, sit ups and squats, 15 reps of kb's, sit ups and squats, 9 reps of kb's, sit ups and squats. Finished in 3:44.

Short and Sweet!

40K Bike

2010-06-27T18:25:00.000-07:00

Yesterday's WOD was a 40K bike in Central Park. Did 4 loops for a total of 24.08 miles. Finished in 1:14:56, avg. speed of 19.28mph. Previous best was 1:17:26.

Was feeling good throughout. Nancy did the Fairfield Half Marathon today in the humidity. She finished in 1:54:37, which is not even 3 minutes more than her pr from March. The course was really hilly, so I think it was a great job by her. Based on the preliminary results it looks like she was in the top 17% of her age group. This should give her the confidence as she and her brother Jon tackle the Hartford Marathon in October!

Row Circuit

2010-06-25T08:00:00.000-07:00

So this am I did the row 500m/run 400m 5 times for time circuit.

I really like this circuit for some reason. Had to use 3 different treadmills due to people taking over the one I was using while I was rowing.

Finished in 19:04 which beat my best time by 7 seconds. Felt good to workout in the am, although I was sweating for an hour after I was done and that included taking a shower.

More rowing

2010-06-24T17:18:00.000-07:00

Well at least time it was in 500m intervals. Tonight's workout was 5 burpees, 10 pushups, 500m row AMRAP in 20 minutes.

Finished 7 full rounds and 3 burpees into round 8. Last time I was 125 meters short of 7 full rounds. Hamstrings are a little tight from the 10K. I might actually do some stretching or even the foam roller.

5k Slow, I mean row

2010-06-23T18:37:00.000-07:00

Tonight's workout was a 5K row for time. My butt bones killed so much I actually stood twice during the row. They still kind of hurt a bit.

Finished in 21:02 which is a pr of 18 seconds. I should have pushed through, next time I will. I am usually good for 500m or so, then it gets incredibly boring on top of my butt hurting. I think I am rowing tomorrow too.

Back to some doubles, which I strangely missed.

Back from Vacation

2010-06-22T18:02:00.000-07:00

Nancy and I had a great time in Savannah. The weather was really hot, but I am not complaining. I was able to swim everyday in a pool basically to myself. Here are the results of the WOD's. There were 2 forced days off for the drive down and back up. Well here goes;

1) 5 sets of 3 reps of back squats 185,205,225x2,205
2) 21 burpees, 500m row, 15 burpees, 500m row, 9 burpees 500m row for time, finished in 9:46
3) 10, 20, 30 rep rounds of box jumps, squats, push ups, burpees. Used a 24 inch box and finished in 10:40. Had to lay down immediately after while Nancy finished. Left a little sweat angel on the gym floor.
4) 500yd swim in 11:38
5) 5 sets of 5 reps of thrusters. 95, 115x2, 125(failed on the 2nd rep), 120 x2.
6) swim 100yd, 5 pushups, 5 squats 8x for time, finished in 23:58
7) 800 yd swim time trial, finished 600 yds in 13:30 before being asked to leave the pool due to thunder in the area.

Got up at 5am and drove for just over 13 hours on Saturday, then did a 5 mile race on Father's Day in Central Park to support Prostate Cancer. Finished in 37:24, which placed me 109 out of 475 in my age group and was 7:28 minute miles. Heart rate averaged 178.

Yesterday was Helen at full speed which is run 400m, 21 kettlebells (used Nancy's 25lb. kettlebell), 12 pullups for time. Finished in 8:57.

This morning was 100 pushups for time. Finished in 3:15. Tonight was a 10K for time. It was hot, my friend Gerrit (the fast friend) and I ran it on the West Side Highway path. I finished in 45:40 which equates to 7:21 minutes per mile. He took it easy on me and pushed me the entire way. I know I ran faster because he was there.

Overall, I feel really good and am looking forward to the next 8 weeks or so of training before Timberman.

Last 2 workouts before Vacation

2010-06-12T13:05:00.000-07:00

Yesterday's WOD was 500m row, 400m run 3x for time at 70%. Really tried to keep it there and I feel I was successful. Finished in 14:19. Treadmill was set at 7.0mph for the runs and the rows were around 2:25.

Today was 50 thrusters @ 65lbs. for time followed by a 30 minute bike at 70%. substituted 35lb dumbbells for the 65lb. bar and finished in 2:54.

The bike was done on the stationary bike. Finished 7.65 miles. Again, felt like it was right at 70%.

Nancy and I drive to Savannah, GA early tomorrow morning. As a joke I suggested we do 50 burpees for time everytime we stop for our WOD. I am actually thinking I'd rather do a really tough WOD than the 830 mile drive, but I already feel so relaxed since I don't have to go back to work until 6/21/10. I hope everyone has a great week.