At the end of last TRI season I told myself that my big goal for 2014 would be to finish the Firmman Half Ironman in September. Still being new to the sport, I figured earlier races would give me a good indicator of whether or not I was ready to take on something more. My biggest test would be the Oh My Goddard Olympic Distance Tri. Well, like everything else, plans have changed. In the middle of last week Trimom came out with the Rhode Warrior Half Ironman Triathlon slated to take place on August 24th. If you registered for the race within two days of the race's announcement, you could hand yourself a $45 discount. Since TRIs and most races aren't cheap, I try to take advantage of any savings I can get. Not to mention I've been hanging out with that nut Gazelle and he's doing it too, so I had to sign up! TRI training just got real!
Sunday: am-1300yds at LA Fitness..400 warmup, 4X100, 8X50, 100 cooldown. Short, but very solid effort. After the swim, headed to Yale with Shara to watch her alma mater Mount Holyoke play Squash. Interesting game.
pm-4 miles in 27 minutes on the dreadmill in my basement. Based off of my outstanding schedule and this week's weather forecast, I better get used to basement training.
Monday: Hard Effort Run..6.37 miles..38:56..comes out to 6:06 pace.
Hit Moonlight & Urso Hills, onto Shore Rd, back through Weekapaug. Swirling winds and the relatively hard pace left me breathing hard by the time I finished..jogged light w/Lulu to finish up for 7 on the day.
Tuesday: 4 miles on the treadmill..27:15..progressed from 730 first mile to 620 last mile.
45 minute Spin Class with Gazelle at the Y.
Wednesday: am 90 minute delay means I get to play..4 miles in the snow at an easy pace..didn't see one car, plow, or person.
pm. 8X Hill Pops..3+ miles.
Thursday: 4+ miles easy on local roads..30 minutes. Dealing with some kind of not so fun medical thing. Later in the evening I met up with an injured SHS Track Runner, who has Morton's Nueroma, at the Y for some aqua jogging. The kid qualified for the State Meet, but has been battling this nasty injury for a few weeks now. We aqua jogged for about 35 minutes and I swam 400yds afterwards.
Friday: 430 Club with Boumenot (minus Gazelle) on local roads from my house. The run was at a nice conversational pace and we even made a stop at Seaside to see if Crutch would be waiting for us down there. Turns out, Crutch was no where to be found. I'm assuming he was at Gazelle's place ringing on the doorbell and yelling, "Wakey, Wakey!"
pm. Swim Session..500 warmup, 2X200 at medium pace, 5X100, 1X100 kick, 4X50, 100 cooldown
Total: 1800yds. Very tired afterwards.
Saturday: 5 mile shakeout w/Lulu. The conditions were very enjoyable with lower temperatures and no wind. I felt good out there today.
Totals:
Run: 7X, 35 miles
Lulu: 1X, 5 miles
Swim: 3X, 3500 yds
Bike: 1X 45 minute spin
Cross Training: 1X35 minute of aqua jog
Core: 0
Synopsis: By the end of the week, I was really tired.
Pros: run mileage, swim yards, variety of training, soreness/pain low
Cons: Not enough biking
Sunday, January 26, 2014
Sunday, January 19, 2014
January 19th through January 25th
Sunday: 7 miles broken up..
Decided to go after some "hard" miles early..paces: 549, 545, 544, 5:56 (.8) and was dying by the end. I came home, took a break, and headed back out with Shara and Lulu for some additional miles.
Monday: Just under 9 miles around Winnapaug Pond w/ Gazelle.
Spirited effort: 6:49, 6:32, 6:31, 6:30, 6:27, 6:23, 6:28, 6:10, 6:08 (mile p/.66 miles). Pretty happy with this run.
Shortly after the run I headed over to SHS for my Distance Project. A small crew of runners today, but they came to work, which made me happy. I had no intentions of working out with them today, but wanted to "help" one of the kids through his workout..3X400 (kids did 4), 2X200 (70, 69, 70, 33, 33). All of the repeats felt nice and like I was playing around.
(11 on the day)
Tuesday: the snow wrecked havoc on my original training plans and I ended up hitting my basement "torture chamber" for some mill time and biking. 3 miles on the dreadmill in 22 minutes that felt like I was running 6 minute pace. Later on in the evening, I jumped on the trainer for 45 minutes of cycling while listening to ACDC and watching the Bruins in 2 on NESN. Good stuff.
Wednesday: SNOW DAY! So, yeah, we might be going to school until July, but in the meantime, I'll take advantage of extra run and training opportunities. Ran an awesome 8 miles at a comfortable pace with Gazelle through Champlain snowy trails and on lightly snow covered roads in Misquamicut. Fun!
pm: 45 minutes of SPIN class w/Gazelle. I tried to wear my biking shoes on the spin bike and they didn't fit..it made things ackward, but I still landed a solid workout.
Thursday: Spin or Swim?
Thursday: 1800 yds of swim at the Y. 500 warmup, 6X50 kick, 6X50 on 60, 4X100 (easier), cooldown.
Friday: 430 Insanity Club w/Gazelle and Boumenot on Weekapaug roads. There is no way I would have hit the roads this morning without the "encouragement" of my crazy friends. Multiple layers of clothes made this one tolerable. Good fun and glad I did this run. (6)
Saturday: 2200 yds at LA Fitness in Milford w/Shara. Yup, today I got schooled in swimming.
500 warmup, 400, 2X200, 4X100, 6X50, 100 cooldown..completely trashed by the end. This was the hardest swim workout I've been through to date. My form still stinks, but I'm optimistic that these kinds of sessions will make me more efficient come tri season.
Totals:
Run miles: 6X, 35 miles
Lulu: 1X, 3 miles
Swim: 2X, 3000yds
Bike: 2X 30 miles
Core: 0
Decided to go after some "hard" miles early..paces: 549, 545, 544, 5:56 (.8) and was dying by the end. I came home, took a break, and headed back out with Shara and Lulu for some additional miles.
Monday: Just under 9 miles around Winnapaug Pond w/ Gazelle.
Spirited effort: 6:49, 6:32, 6:31, 6:30, 6:27, 6:23, 6:28, 6:10, 6:08 (mile p/.66 miles). Pretty happy with this run.
Shortly after the run I headed over to SHS for my Distance Project. A small crew of runners today, but they came to work, which made me happy. I had no intentions of working out with them today, but wanted to "help" one of the kids through his workout..3X400 (kids did 4), 2X200 (70, 69, 70, 33, 33). All of the repeats felt nice and like I was playing around.
(11 on the day)
Tuesday: the snow wrecked havoc on my original training plans and I ended up hitting my basement "torture chamber" for some mill time and biking. 3 miles on the dreadmill in 22 minutes that felt like I was running 6 minute pace. Later on in the evening, I jumped on the trainer for 45 minutes of cycling while listening to ACDC and watching the Bruins in 2 on NESN. Good stuff.
Wednesday: SNOW DAY! So, yeah, we might be going to school until July, but in the meantime, I'll take advantage of extra run and training opportunities. Ran an awesome 8 miles at a comfortable pace with Gazelle through Champlain snowy trails and on lightly snow covered roads in Misquamicut. Fun!
pm: 45 minutes of SPIN class w/Gazelle. I tried to wear my biking shoes on the spin bike and they didn't fit..it made things ackward, but I still landed a solid workout.
Thursday: Spin or Swim?
Thursday: 1800 yds of swim at the Y. 500 warmup, 6X50 kick, 6X50 on 60, 4X100 (easier), cooldown.
Friday: 430 Insanity Club w/Gazelle and Boumenot on Weekapaug roads. There is no way I would have hit the roads this morning without the "encouragement" of my crazy friends. Multiple layers of clothes made this one tolerable. Good fun and glad I did this run. (6)
Saturday: 2200 yds at LA Fitness in Milford w/Shara. Yup, today I got schooled in swimming.
500 warmup, 400, 2X200, 4X100, 6X50, 100 cooldown..completely trashed by the end. This was the hardest swim workout I've been through to date. My form still stinks, but I'm optimistic that these kinds of sessions will make me more efficient come tri season.
Totals:
Run miles: 6X, 35 miles
Lulu: 1X, 3 miles
Swim: 2X, 3000yds
Bike: 2X 30 miles
Core: 0
Sunday, January 12, 2014
January 12th through January 18th
Sunday: South County Fourth Season Race Series-Resolution 5k: 18:45, 3rd
WTAC Team Win!
Results
Good fun, sloppy course, great team competition.
It's always a battle between us and the Turtles.
(6)
Monday-SHS Distance Project
1 mile warmup
4X200 (32,32, 31, 31)
3X600 (1:44, 1:45, 1:44)
4X200 (33, 32, 31, 32 w/ a very, very short rest on the last one)
1 mile+ cooldown
(5)
Tuesday-A.M. 430 Club with Gazelle..5.5 mile Westerly Hospital Loop..all done before 510 am..wow.
PM: Planned spin class didn't happen. It's my understanding that all of the New Year's Fitness Freaks took over and there were no slots available. So as a back-up plan, Gazelle and I did met up in my Basement Torture Chamber for some Strength & Core Work. To get pumped up, we jammed out to Guns N Roses and other 80s rock. Afterwards, we hit the Weekapaug roads for a 3.5 mile shakeout.
(9)
Wednesday-2 mile warmup, 3X800 @ 5k pace w/400 jog recovery, 3X400 w/400 jog recovery, 3X200 H w/30 sec jog rest in place with Gazelle at Hell Field.
Really solid workout. I was definitely feeling some soreness from yesterday's core work..think I need to do more. Solid cooldown. Feeling beat-taking tomorrow off.
(9)
Thursday-2000yd of swim.
Friday-430 am run with Gazelle and Boumenot from my place..enjoyable cruise and start to the day.
p.m. headed to New Haven to help out at the SHS Indoor Meet at Hillhouse High School. While I enjoyed watching the kids compete, the meet lasted more than 5 1/2 hours. Long day.
Saturday: 45 minute bike ride on the indoor trainer.
Totals:
Run: 6X, 35 miles
Lulu's miles: 0
Bike: 1X, 15 miles
Swim: 1X, 2000 yds
Core: 1X, 35 minutes
Synopsis: variety of activities this week, 2 workouts, cross training, annoying tendonitis/bursitis in the heel area.
WTAC Team Win!
Results
Good fun, sloppy course, great team competition.
It's always a battle between us and the Turtles.
(6)
Monday-SHS Distance Project
1 mile warmup
4X200 (32,32, 31, 31)
3X600 (1:44, 1:45, 1:44)
4X200 (33, 32, 31, 32 w/ a very, very short rest on the last one)
1 mile+ cooldown
(5)
Tuesday-A.M. 430 Club with Gazelle..5.5 mile Westerly Hospital Loop..all done before 510 am..wow.
PM: Planned spin class didn't happen. It's my understanding that all of the New Year's Fitness Freaks took over and there were no slots available. So as a back-up plan, Gazelle and I did met up in my Basement Torture Chamber for some Strength & Core Work. To get pumped up, we jammed out to Guns N Roses and other 80s rock. Afterwards, we hit the Weekapaug roads for a 3.5 mile shakeout.
(9)
Wednesday-2 mile warmup, 3X800 @ 5k pace w/400 jog recovery, 3X400 w/400 jog recovery, 3X200 H w/30 sec jog rest in place with Gazelle at Hell Field.
Really solid workout. I was definitely feeling some soreness from yesterday's core work..think I need to do more. Solid cooldown. Feeling beat-taking tomorrow off.
(9)
Thursday-2000yd of swim.
Friday-430 am run with Gazelle and Boumenot from my place..enjoyable cruise and start to the day.
p.m. headed to New Haven to help out at the SHS Indoor Meet at Hillhouse High School. While I enjoyed watching the kids compete, the meet lasted more than 5 1/2 hours. Long day.
Saturday: 45 minute bike ride on the indoor trainer.
Totals:
Run: 6X, 35 miles
Lulu's miles: 0
Bike: 1X, 15 miles
Swim: 1X, 2000 yds
Core: 1X, 35 minutes
Synopsis: variety of activities this week, 2 workouts, cross training, annoying tendonitis/bursitis in the heel area.
Sunday, January 5, 2014
January 5th through January 11th..
Sunday: a.m. 4 miles on icy Weekapaug roads at 7 am. With massive fog out at sea, you could literally see the weather changing. Still felt really cold out there.
p.m. 40 minute cycle on the trainer. My first ride with this bad boy after buying it from Boumenot. Serious sweat machine...hopefully, riding this here and there will help me on the bike come spring.
Monday: late afternoon miserable 6 miler in the heavy rain. I hate winter, especially this one!
Tuesday: I hate winter! I've decided that I'm a huge supporter of Team Boumenot. Forget the cold, I don't care how hot the summer gets, it's better than this weather. Anyway, due to the awesome temperatures, track practice was inside the school today. I came up with a core routine with some run specific stuff.
5 minute jog in hallway (which felt like 5 miles)
3X5 sets of small stairs w/90 second planks
10X100m strides in the hallway
Core Exercise Sets:
After finishing up the kiddies, I went home for a 3 miler on my treadmill.
By the way, I hate winter!
Wednesday: 6 hill freeze pops followed by a light log with Lulu..3.5 miles total
Night spin session at the Y with the Gazelle..45 minutes of sweat..really felt this one.
Post spin, Gazelle shot off to his son Mark's swim meet. I'm sure Mark took care of business in the water.
Thursday: SHS Distance Project
Mile warmup, 200, 200, 800, 600, 400, 300 (32, 32, 2:25, 1:45, 66, 50)
Mile cooldown & stretch
(4)
In addition to developing workouts, offering suggestions, and encouraging the kids, I've been sparring with the team's top guy..trying to show him tricks of the trade and how to beat old guys like me!
Friday: 4 mile run with Lulu. Afterwards, Gazelle and I hit the pool.
500 warmup, 6X50m kick, 6X50 free style, 3X50 (25 H, 25 E)
1100 total Struggled in the pool.
Saturday-easy 9 miler with Gazelle and Jonny...nice mix or roads and trails. I really enjoyed the rolling hills out in this area. Special thanks to Jonny for accommodating my minimal trail request to prevent swelling/soreness.
Totals:
Run: 7X, 35 miles
Lulu run: 2X, 4.5 miles
Swim: 1X, 1100 yds
Bike: 2X, 85 minutes
Core:1X 60 minutes
Very well balanced week...I'll take it.
p.m. 40 minute cycle on the trainer. My first ride with this bad boy after buying it from Boumenot. Serious sweat machine...hopefully, riding this here and there will help me on the bike come spring.
Monday: late afternoon miserable 6 miler in the heavy rain. I hate winter, especially this one!
Tuesday: I hate winter! I've decided that I'm a huge supporter of Team Boumenot. Forget the cold, I don't care how hot the summer gets, it's better than this weather. Anyway, due to the awesome temperatures, track practice was inside the school today. I came up with a core routine with some run specific stuff.
5 minute jog in hallway (which felt like 5 miles)
3X5 sets of small stairs w/90 second planks
10X100m strides in the hallway
Core Exercise Sets:
#1 Climbers, Jumping
Jacks, Body Weight
Squats
#2 Burpees, Bridge, Side Planks
#3 Superman, Planks, Jump in
place, Opposite
arm/opposite leg
After finishing up the kiddies, I went home for a 3 miler on my treadmill.
By the way, I hate winter!
Wednesday: 6 hill freeze pops followed by a light log with Lulu..3.5 miles total
Night spin session at the Y with the Gazelle..45 minutes of sweat..really felt this one.
Post spin, Gazelle shot off to his son Mark's swim meet. I'm sure Mark took care of business in the water.
Thursday: SHS Distance Project
Mile warmup, 200, 200, 800, 600, 400, 300 (32, 32, 2:25, 1:45, 66, 50)
Mile cooldown & stretch
(4)
In addition to developing workouts, offering suggestions, and encouraging the kids, I've been sparring with the team's top guy..trying to show him tricks of the trade and how to beat old guys like me!
Friday: 4 mile run with Lulu. Afterwards, Gazelle and I hit the pool.
500 warmup, 6X50m kick, 6X50 free style, 3X50 (25 H, 25 E)
1100 total Struggled in the pool.
Saturday-easy 9 miler with Gazelle and Jonny...nice mix or roads and trails. I really enjoyed the rolling hills out in this area. Special thanks to Jonny for accommodating my minimal trail request to prevent swelling/soreness.
Totals:
Run: 7X, 35 miles
Lulu run: 2X, 4.5 miles
Swim: 1X, 1100 yds
Bike: 2X, 85 minutes
Core:1X 60 minutes
Very well balanced week...I'll take it.
Thursday, January 2, 2014
Recap and Goals 2014
2013 was a very fun, interesting year for me. Going into the year, I set some vague goals regarding training, injuries, and hitting a few specific times. The year did not start well for me as I battled injuries from January up until May. At times, I felt very frustrated by my inability to train hard and reach goals. As spring approached I had conversations with Gazelle Walker about taking on the BI Triathlon just for "fun." In the process of preparing for the race, I found out that I really enjoyed the training variety and opportunity to put less stress on my body from the constant beat down of my true love, running. I also enjoyed the camaraderie that the bike rides and training swims had to offer. So my biggest personal endurance accomplishment of 2013 was finding the triathlon. I hope to be at it for years to come.
Highlights:
Summer Training-Friday Run/Splash's, WTAC & Dog Watch Fun Runs, bike rides
Racing: 16:27 fall 5k
2013 was a blast...thanks WTAC for making that happen for me.
Lowlights:
Injuries-hip tightness, IT Band issues, random swelling in lower legs after trails.
A few poor race performances that I won't even mention.
Not running a half marathon. Darn wedding invites!
2014-Looking Ahead
Goals:
1. Stay injury free. In order to achieve this goal, I'm going to stay disciplined, know when to back off, stretch (Oh hey, Muddy!), do core work, and stay off trails (mostly).
2. Successfully complete The Gazelle Trifecta..
I've set out some really ambitious racing goals for the month of September. Racing the Firmman Half Iron, Surftown (already registered), and finishing off the month with the OCY Tri.
3. Get better on the bike..only way to do this is to ride more. If I expect to really compete, the race is on the bike.
4. Become a better swimmer..swim more, learn some form.
5. 16:20 5k.
6. Run a good distance race-10k or more..
7. Keep running with Lu.
8. Have fun!
I'm looking forward of training, racing, and having fun with the WTAC Clan in 2014!
Cheers.
Highlights:
Summer Training-Friday Run/Splash's, WTAC & Dog Watch Fun Runs, bike rides
Racing: 16:27 fall 5k
2013 was a blast...thanks WTAC for making that happen for me.
Lowlights:
Injuries-hip tightness, IT Band issues, random swelling in lower legs after trails.
A few poor race performances that I won't even mention.
Not running a half marathon. Darn wedding invites!
2014-Looking Ahead
Goals:
1. Stay injury free. In order to achieve this goal, I'm going to stay disciplined, know when to back off, stretch (Oh hey, Muddy!), do core work, and stay off trails (mostly).
2. Successfully complete The Gazelle Trifecta..
I've set out some really ambitious racing goals for the month of September. Racing the Firmman Half Iron, Surftown (already registered), and finishing off the month with the OCY Tri.
3. Get better on the bike..only way to do this is to ride more. If I expect to really compete, the race is on the bike.
4. Become a better swimmer..swim more, learn some form.
5. 16:20 5k.
6. Run a good distance race-10k or more..
7. Keep running with Lu.
8. Have fun!
I'm looking forward of training, racing, and having fun with the WTAC Clan in 2014!
Cheers.
Wednesday, January 1, 2014
December 30th through January 4th
Monday: traveled back up the coast to RI.
p.m. core work at home-bench press, abs, rows, stretch
Friday: Started the day off with some snow shoveling after yet another school cancellation. After doing some work and chores around the house, I was able to get Gazelle and Boumenot to bite on an afternoon run. I absolutely love running in snowy conditions, but could have done without the frigid temps and wind. 7 miles..very solid, fun run.
(7)
p.m. 45 minute spin class at the Y with the Gazelle. We are trying to keep each other honest with getting some pre-season bike work in. Many of my 2014 Goals are tied into tris..need to get on the bike.
Saturday: Started off with Core Work with Shara..Did a series of burpees, climbers, and high jumps (who am I trying to kid, I have no-ups what-so-ever). Then did two circuits of planks, rows, side planks, shoulder presses, abs, etc. I then jumped on the dreadmill and did an unplanned 5 mile progression run in 32 minutes.
(5)
p.m. went ice skating at Boss Arena.
Totals:
Miles: 5X, 28 miles (mileage extra short because I included my Sunday run into last week)
Lulu:1X, 4 miles
Swim: 1X, 15 minutes
Bike: 2X, 90 minute spin
Core: 2X, 60 minutes
Other: Ice Skating: 90 minutes
Late afternoon from the 561 to 401 Run w/Lulu..6+ miles at around 6:30 pace. Felt pretty good, tough getting used to the cold.
Tuesday: SHS Distance Project
Mile warmup
4X200, 4X400, 4X200
First set of 200s all in the 32-33 range.
All 400s were between 68 and 69 and comfortable
Second set of 200s were all from 30-32.
Mile+ Cooldown on Infield.
(5)
Wednesday: Happy New Year!!
5+ miler with Gazelle through the North End of Westerly. Enjoyed the run and conversation. We hit the pool for a quick 15 minute swim post run. Really starting to think about 2014 Tri Training now.
Thursday: a.m. an unexpected cancellation from school led me to a 45 minute spin class at the Y. Polly Chorlton was the instructor and the workout was very solid. We did a series of "sprints" and hill climbs. I've been to a few of these classes in the past but this one may have been the best one I've been to with various reminders about form and cadence. If I'm going to get better on the bike for my tris, I need to do more of these.
Thursday: a.m. an unexpected cancellation from school led me to a 45 minute spin class at the Y. Polly Chorlton was the instructor and the workout was very solid. We did a series of "sprints" and hill climbs. I've been to a few of these classes in the past but this one may have been the best one I've been to with various reminders about form and cadence. If I'm going to get better on the bike for my tris, I need to do more of these.
p.m. core work at home-bench press, abs, rows, stretch
Friday: Started the day off with some snow shoveling after yet another school cancellation. After doing some work and chores around the house, I was able to get Gazelle and Boumenot to bite on an afternoon run. I absolutely love running in snowy conditions, but could have done without the frigid temps and wind. 7 miles..very solid, fun run.
(7)
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| My crazy friends |
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p.m. 45 minute spin class at the Y with the Gazelle. We are trying to keep each other honest with getting some pre-season bike work in. Many of my 2014 Goals are tied into tris..need to get on the bike.
Saturday: Started off with Core Work with Shara..Did a series of burpees, climbers, and high jumps (who am I trying to kid, I have no-ups what-so-ever). Then did two circuits of planks, rows, side planks, shoulder presses, abs, etc. I then jumped on the dreadmill and did an unplanned 5 mile progression run in 32 minutes.
(5)
p.m. went ice skating at Boss Arena.
Totals:
Miles: 5X, 28 miles (mileage extra short because I included my Sunday run into last week)
Lulu:1X, 4 miles
Swim: 1X, 15 minutes
Bike: 2X, 90 minute spin
Core: 2X, 60 minutes
Other: Ice Skating: 90 minutes
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