Archive for the ‘Uncategorized’ Category
Who’s idea was this?! Wait. Nevermind.
What an interesting proposition though. Weigh myself one day a week and concentrate on the rest of my fitness goals for the remaining 6 days? This gives me the chance to focus on the tons of other stuff I’ve got to do. Instead of being obsessed with or distracted by my weight constantly. Works for me!
Today I tipped the scales at 192.2 lbs. It’s not a bad weight for me actually. Body fat percentage can be a bit lower, but I think that will be taken care of by the remaining 52 days of training. I think I will be flying into Aukland at somewhere around 185 lbs. For my last marathon, I weighed 181 lbs the night before and 179 the morning of. So I think I’m right on track. PLUS, thanks to my coach and his resistance training programs, I feel like I’m carrying a bit more muscle at this weight, which is definitely a good thing.
A quick “injury report” update. My hip is feeling a bit better. I got through my power bike and cooldown run very well yesterday and without much discomfort. Focused a lot on flexibility and foam rolling after my workout, which felt incredible. And I actually slept last night, so I think that helped as well. I did wake up sore this morning, but I think that was to be expected. After describing the injury to my coach, he was convinced it was little to be concerned about (that and he’s convinced I’m playing football on the side).
Today I’ve got a new run lined up, which ought to be very interesting. Combined endurance run with intervals at the end. Should be tough! Then another session in the pool this afternoon. It’s all about the “pull” while I’m in the water today. My arms will be sore when I’m done tonight.
Yesterdays Training
Bike – 15 mile high resistance “power intervals”.
Run – 20 minute cooldown run (2.5 miles)
Todays Training
Run (a.m.) – 8 miles; endurance + intervals
Swim (p.m.) – 3200 yds; sprints and pull bouy with paddles
I’ll end today with a quote:
“There is a real magic in enthusiasm. It spells the difference between mediocrity & accomplishment.” -Norman Peale
Musically speaking, I’m all over the place. I’ll listen to anything from Jazz, Musical Scores, Rap to Gospel. A person would be hard pressed to find some country in there, but I’m sure if you did some looking, one song might pop up. No guarantees though.
Last couple of runs, I’ve been listening to Skrillex and Dubstep songs and remixes. DON’T ASK ME WHY! For some reason I like it. Interesting level of creativity and it gets my mind going. And during a long or intense run, that’s more than welcome. As far as an individual song I’m listening to, its neither Skrillex or Dubstep, but it is a remix of sorts. It’s the “Lose Yourself” cover performed by The Selected of God Choir. If you haven’t heard it or listened to them, YouTube them! (Click the link) I like it a lot. They did the cover for the Chrysler “Imported from Detroit” campaign. It’s well done.
As far as training goes, I think I might have picked up my first injury. My right hip flexor is very sore after my workouts this weekend. I guess it was bound to happen eventually. I’m trying to stretch and ice a lot, but its very painful. It has been keeping me from sleeping for the last two days too. I’m sure I can work through it. Just kind of sad for this to happen with only 52 days left until the race. Sometimes we have to take a few steps back so we can make a giant leap forward. I’ll be talking to my coach and figuring something out later today.
Yesterday’s workout went very well. 2700 yd swim in the pool feels almost easy now. It’s strange actually. I feel prepared to tackle the swim now, even when injured, which makes me question the severity of my injury. I’m hoping its minor. A favorite quote passed along to me by Rich Mejias over at Leverage Fitness in NJ, “A setback is just a step back for a comeback”. I’ll be keeping that in mind while dealing with this.
Well, I’m off to tackle todays work day and workout tonight. Power Bike Workout today, followed my a 20 min run. I’ll be fit to do it. Bring it on!
This year I had the very unique opportunity to ring in the new year in a climate with radically warmer weather. The warm and sunny weather in St. Petersburg, FL was a far cry from the cold and gray NYC weather I’m accustomed to. The best part was, I was able to take full advantage of the chance to train hard. In this particular instance, I was so glad to have my Ironman Coach, Alun Woodward. I thought being on vacation was going to threaten my Ironman training, but Woody was the one who saw it as an opportunity. It was a hardcore training block of running. Since we didn’t have our bikes to ride or wetsuits to swim in, running was it! Four workouts in total, and it was fantastic. Speed intervals on the beach, two recovery runs and a long run through the downtown area. Woody’s imagination and creativity made my vacation and my training so much better.
Since I’ve been back home its been training as usual, but a bit more stressful. I think I enjoyed the laid back Florida culture a little too much. The weather has been surprisingly mild here in NYC, but I’m sure the cold weather is coming soon.
The real challenge to training isn’t really the weather, although it is tough. It’s the time. The actual hours in the day. To fit in a “two a day” workout on Saturday and Sunday, I’ve got to do my morning workout early enough in the morning so I have enough rest and daylight to do my afternoon workout. It’s a lot harder than it sounds. The other challenge is family and friends. I honestly haven’t been able to juggle my personal life, work and training very well. The one that’s taken the hit has been my personal life. So thanks to all of my friends and family who understand why I’ve been finding it hard to keep in touch. I truly appreciate your understanding and patience.
Well, that’s it for now. Woody has ramped up our training and the tough weeks are among us. I’ll be posting more about the workouts soon!
Today is “Motivational Monday” so here is a quote:
“Remember, races such as these don’t test your character, they reveal it.” – A friend
There will be themes to the rest of days in the week. I might stray a bit from them, but this will be the basic structure.
Motivational Monday – I’ll share motivational quotes and videos
Tuesday Tunes – Playlists and songs that help me get through my workouts
Weigh in Wednesday – I’ll track my weight, but feel free to submit comments about your weight loss (or weight gain) endeavors
Thursday Thanks – I’ll give thanks to all who have inspired me and helped me get through the week of training
Friday Focus – Talk about what I’ve been focusing on mentally and physically. Resolutions, revelations, epiphanies and so on. Feel free to leave comments about your own!
Spiritual Sunday – For those who know me, you know I have a strong faith that helps me with my training. Sundays I’ll give a slight glimpse as to how this plays a role. Share motivational scripture and thoughts on how having faith helps with training.
I had to take one day off from the blog. So it ended up being Saturdays. Hey, even He rested one day. 
Keep an eye out for polls coming up too! Voting on stuff like “M-dot tattoo” location, feelings on mp3 players during races, and more.
Let’s get it done in 2012!
Wow. To put it simply, the harder I train, the less I know; about my expected performance that is.
I feel like I’m getting slower, but the numbers are saying otherwise. That’s why it’s useful to keep a diary of all workout results. My times are actually coming down, but it feels like it is taking so much more effort. Maybe because it is? Maybe I shouldn’t think so much, but that’s been my strength for so long. I can think my way through a race because I know what to expect from my body. I can analyze my pace and know what result to expect within seconds. “Math in my head” has been such a strong ally over the years, but I haven’t had it during Ironman training. Perhaps there’s just too much to think about? I have no idea. Honestly, I don’t know which way is up. I must figure it out soon though, I’ve only got about 63 days left!
It feels good to be back after working through my holiday issues. One of the best parts of training is that it can be so mentally cleansing. I’m refocused and ready to rock! Last night I had a great run workout. I’m looking forward to putting in some good training today and this weekend. The new year will come with a renewed focus and commitment to accomplishing this life dream.
Yesterday’s Workout:
Run – Treadmill Endurance Intervals. 59 minutes, 7.1 miles.
Today’s Planned Workout:
Conditioning – Weights 30 minutes
Biking – Intervals 65 minutes
Favorite Song Yesterday:
Nelly – Heart of a Champion
Favorite Quote Yesterday:
“I wish closed minds came with closed mouths.”
In 2012, keep an eye out for 8to80 Saturday morning workouts in the Bronx! 75 min of Hardcore Strength Exercises, Heart Pumping Cardio and Power Producing Plyos. Good times ahead! This is only the beginning.
Okay, I’m back!
After a long holiday break, I’m back to the blog. Wish I could say things were back to “normal”, but they aren’t really. I’ve realized though, how much Ironman training can take over your life.
Christmas Eve, we (my wife and I) were having such a magnificent time at a dinner party, but had to go WAY TOO EARLY because Christmas Day we had to wake up early to bike for two hours and run another 30 min. Thank you very much Mary, Joe (Mary & Joe’s Family), my cousins Donna, Tori and Vershone for taking us in on Christmas Eve. It was a great holiday memory for us (And it was so very fitting to spend Christmas Eve with a couple bearing the names ‘Mary’ and ‘Joseph’). I wish we could’ve eaten more…ummm, I mean stayed longer 
So here’s the breakdown for the holiday festivities.
Friday, December 23rd
Bike – 50 minutes
Saturday, December 24th
Run a.m. – 5 mile Fartlek run
Run p.m. – 7 mile endurance intervals (was supposed to be 10+ miles but had to stop due to darkness)
Sunday, December 25th
Bike – 34 mile endurance intervals
Run – 2 mile cooldown after biking.
Monday, December 26th
Pool was closed so I had to take the day off.
The days are super short so its very hard to do 2 a day workouts. I have to get up at an obscene hour of the morning to do my first workout, just so I will have enough daylight to do the second workout. Training in the dark, in the Bronx, is not a level of training commitment I’ve reached yet. Nor do I think I’ll ever get there. It’s really tough. Better than 3 a day workouts I suppose.
Also, another challenge is getting dressed for outdoor workouts now. When I’m getting dressed I feel like I’m preparing to go deep sea diving or something. Layer one, then two, then three, then two pairs of socks, then hat and glasses. Ugh. And with all that comes extra weight, as if the workout wasn’t going to be hard enough Hahahaha. It is pretty nuts though. I’m enjoying it, in an odd way.
I do have my new bike too!!! And I’ve already started tinkering with it too. Just have to figure out how to adjust the fore/aft position on the seat. HELP ME STU!!! I’ve already taken a few turns on the new bike and I loved it. I know I’m going to enjoy it. The pics are attached. I’m off to tackle another day.
And I’m not talking about cosmetics!
Yesterday I didn’t really have the focus necessary to do one workout, let alone two. So today is all about the “make up”! So far I already did a 17 mile power interval workout on the bike trainer. That was Tuesday’s workout. And this afternoon I will be doing my Wednesday interval run. Probably end up around 6 miles or so.
I still don’t know how I should feel about working out or training right now. I’d rather be spending time with my my family and supporting them in whatever way they need. I’ve been told no assistance is necessary at this point, but I still want to be there.
Speaking of support, I would like to thank everyone for the outpouring of condolences and best wishes yesterday. Everyone has been supportive, understanding and flexible. The flexibility in my workplace has been admirable. We’ve been through this a couple times now and every time I’m so very grateful. I appreciate everything.
So the plan today:
Bike – Power Intervals a.m. (Done already)
Run – Intervals p.m. (coming soon)
Tomorrow:
Swim – 2500 paddles and pull bouy a.m.
Bike – 60 min endurance intervals p.m.
After 95 years of service, last night my grandmother was called home. I’m sure there is a special place in heaven for a woman of her magnitude. It’s been hard making it through the few years I’ve been around. But to not just survive, but prosper through 95 years of tough times (and good ones) is truly amazing; inspirational even. Think I heard once, “Life is not a race that can be won, only ran”. My grandmother finished in the lead, that’s for sure.
Right now, I don’t know how to get through training today. I don’t even know how to focus on it. Not even sure if I SHOULD be focused on it. Makes me think of a quote from ‘Any Given Sunday’ –
“A season is 16 games, and its how you live through the bad ones that make you a quarterback, not a punk.”
If one could be successful by training whenever the mood strikes them, I guess everyone would be a superstar. Maybe today would be the exception though. I don’t know.
It’s really hard to think about anything other than being with my mom and my family. Not sure what to post today, but I thought I would post something.
Today I’ll just get in what training I can.
I’ve been looking around the internet for stuff I can use for Ironman and what I see is amazing! The deals I can get on stuff is obscene, but I can’t buy everything HAHAHA. Found a set of 80mm Carbon Wheels for $700 to go with the bike I bought for just under $600. If I purchased them, I’d have a bike worth $3,000 that I bought for just over $1,300. That’s a bit rediculous. I’m trying to talk myself out of it, but it’s so hard to resist! Off Season and Year End sales are so tasty! Keep an eye out for stuff in unsuspecting places too, like Amazon. Slickdeals.net is also a good source for finding equipment. People post some incredible deals on sporting goods there as well.
Training has been going well. I missed yesterday’s Conditioning session, but will most likely do it this morning. Swimming last night was incredible! My pull is getting outrageous! The interval sets of pulling my coach has me doing is working quite well. I’m not sure how fast I am, but my pull is strong. I actually feel like I’m going slow, to be honest, but after consulting with my wife (who’s been a much stronger swimmer than I am) I’ve realized I’m actually going at a decent pace.
I’ve got one of my favorite Bike workouts today. What has made it so fun these days is an app on my phone called HIIT Interval Trainer. It’s free and if you have a smartphone, I suggest you download it ASAP. Not only can you create timed sets of different workout intervals, but you can also mix, match and arrange those sets into complete workouts. It’s addictive! So now I don’t even have to think about the time, I just go when the timer tells me to go and rest when it tells me to rest. No more looking at the clock to see how much more time I have left. I just focus on my goal RPMs and intensity until the interval is over. I’ve been getting in some great workouts! I’ve been using it for my group exercise classes as well. It works great!
Also, check out my Coach’s Article on How to Handle Holiday Eating! Apparently, I’ve been doing it all wrong
Thanks Coach Woody!
Yesterdays Training:
Run – Home from the subway station (with a 20 lb backpack. I’m getting fast).
Swim – 2700 yds pull bouy + intervals
Planned Training Today:
Conditioning – Weights 30 min
Bike – 60min intervals
The stork should be bringing my new arrival soon! Okay, maybe not the stork, the FedEx delivery man. Same thing! It’s on the way though. Here hopefully by Thursday!
Yikes! What an exhausting weekend. Sleep has been easy to come by, but rest has been more difficult to find.
Saturday I had a 40min Fartlek workout. What a tough run! For a short workout, it really kicks my butt. Was supposed to have a two workout day that day, but I spent the remainder of the day with a sick family member.
Mentally, it was hard to recover on Sunday. I attempted the bike, but my heart just wasn’t in it. Neither was my mind, for that matter. I got through two thirds of it, then decided to stop. Got to see my nephew for his first birthday, so that helped lighten my mood. I guess I still wasn’t really “all there” though.
Right now I just feel like I need a swift kick in the pants. A jarring wake up call to bring me back completely. I just feel so distracted. I guess that just makes me human.
The holidays have been such a difficult time for me these last four years. Those who know me closely know exactly what I’m talking about. Just feel like it’ll take a miracle to put me back into full focus.
Anyway, it’s not my intent to be such a ‘Dougie Downer’ today. Here’s my attempt at being motivational this Monday.
http://www.marcandangel.com/2011/12/11/30-things-to-stop-doing-to-yourself/
Seems kind of strange to blog about another blog, but this was good stuff. “30 things to stop doing to yourself”. Amazing how stopping from doing things can help you accomplish MORE! Definitely worth taking the time to read it!
Let’s make some big changes in 2012. It’ll be here before we know it!
Right when I feel like it’s over, I realize the madness is just beginning!
The end of a very long work week only signifies one thing, the beginning of a longer training weekend. A weekend with two running workouts on Saturday and a LONG bike & run on Sunday.
By far, the toughest part of the training continues to be the mental aspect and consistency. There is really no end per se. One never sees a light at the end of the tunnel, only the finish line. And even then, there will always be lingering thoughts and questions. “Could I have gone faster? Trained harder? Raced smarter? Pushed through the pain better?” It never really ends.
The run home from the subway station is becoming more and more like a ritual; a routine even. The day doesn’t feel complete without it. It’s the completion of my work day, but the beginning of my evening training. I’ve shaved two minutes off the time it takes to run home and I still feel like I’m going slow. I guess I really am getting faster and a lot stronger.
Last night I went straight from the run to the pool. On the agenda was a paddle and pull bouy workout that was TOUGH! 1000 yards of pulling split up into 200 yard intervals with 30 seconds rest between sets. By the third set I was spent. Only because of the 500 yard warm up I did before pulling. But my confidence is increasing with each passing workout.
The training is doing its job. I feel encouraged by what the following day has in store; almost anxiously anticipating my workouts. Except this morning when I obviously needed a bit more rest before biking. So, I had to decide between doing a morning bike or being late for work. Work always takes priority so it wasn’t much of a decision, but I’m fortunate that I have the opportunity to train at work. Let’s hope I get it in!
Yesterday’s Training:
Swim – 2000 yds paddle & pull
Planned Training Today:
Bike – Strength Intervals 60 min
Core Conditioning – Weights 30 min
Music has been non existent recently. Just haven’t been able to really hear it. Maybe I’m focusing more on what I’m doing? Possibly.
Oh and my bike is being assembled! ETA is Dec 20th!