single... double... triple...

did a triple spin last night at Gold's... that is THREE back to back to back spin classes in a row... there is something about working out in a group that makes you push more than when you are by yourself... especially when one dude two bikes over was trying to keep up with me move for move... i'm like "we are on spin bikes not the open road"... but whenever i would stand he would... whenever i would sprint he would... so i kept up the pressure on him and he had to stop after two classes... BOOO YAHHHH.... outlasted him...

July the 4th

had a great 4 mile race that i have done in years past... however i've done better in this particular race in years past... 34:37 2006 32:10 2007 32:52 2008 this year i timed out at 34:17... i seem to be slowing down... no great concern, but it is curious... can my bodybuilding be slowing me down??? my wife loves the way my body is looking since i've been lifting heavy so i'm not going to stop, but the question still is valid..

open water

went to the Lake Murray Dam park to have a open water session with S... the water was SOOO choppy that we had just a short session because we were being beaten up so bad by the 1 to 2 foot swells... but i can say this... i did not panic as i was being tossed like a cork...

return to masters

i thought i could do it by myself... but i made the realization that i NEED masters swim to be held accountable to my swimming... i started back today... my workouts before were sparse and short from now on they should be longer and more consistent... also i have to admit that i missed swimming with the others...

1 = 1... or does it...

did another indoor time trial... with failing light its just easier for me to do that... but because i do it as a time trial it not a slouch of a ride by no means... timed out for a 20 mile mile at 1:08:50 with the average being 17.5 MPH... bettering my last TT by little less than 3 minutes BOOO YAHHHH... then the thought came to me... does 1 minute on a trainer equal the same minute on the road... i've read in magazines that it is a 1.5 to 1 ratio favoring the trainer, but i am still doubtful of those numbers...

before the dawn...

to beat the heat on a weekend where the temps were for casted to be 100+ degrees i had to get up before the dawn to get in my run... even on roads that i know in the day time can look VERY different at night... i just basically went from street light to street light with the occasional diversion of going through someones sprinklers... there is a mystique to running in the dark... one that i have to visit more often

in the pool... again...

i have to admit that for a while there i was actually thinking about giving up on swimming... but now that i don't have the stress of having to keep up with masters it has actually been a lot better... and what is bigger news i've gotten faster... the intervals that would redline me before are now no prob... i do miss the friends that i've made at masters, but i think that it is for the best...

indoor time trial...

i was needing to get at least 20 miles in but it was 7:30 and it would be dark soon... so instead of chancing it i did an indoor time trail... i have my bike computer set up on the back wheel of my bike so when i'm on the trainer i can still keep up with my speed and distance... i was trying to get to 20 miles as fast as i could pushing for 3 minutes and recovering for 2... elapse time 1:11:44 with the average of 16.8 mph (i had a phone call in the middle of it so i know next time will be better)... on a trainer at no time do you have gravity helping you as in a down grade so i feel in at least that aspect it is harder... but i don't think a trainer is as hard as in an upgrade so it is a trade off but with failing light its a good one...

kids in the pool....

was ready to jump into the pool until i saw all the kids... school just let out this past friday and all the kids are now at the local Y for day camp and swim lessons... there was just one lone lane swimmer having to dodge all the "noodles" and pool toys... i bagged the swim and headed for the weight room...

got a plan...

i have to admit one of the contributing factors of my bad race this past w/e was that i did not really have a trainning plan... i went as i pleased as i was doing my buildup and really did not consider what a big task a half ironman even as a duathalon is... i got a 18 week plan that started this week and i got to tells yas it humbles me how out of shape i was to even think i was ready...

i listened to the voices

the half iron du started out fine... it ended badly... the first run was a 5k that was mainly up hill for the first half and down for the 2nd... time 25:21... not especially fast but its just the first leg...
the bike was uneventful at first... i tried to keep up my hydration, but i don't know if i did not drink enough or it was the heat, but the last 10 miles of the bike is when the bad stuff happened... CRAMPS... with every press of the pedals i was cramping bad... mainly my quads but other parts of my legs were talking to me also... time 3:20:36... not as good as my 03:12 last year... the last run is when the voices were yelling instead of talking... i was cramping so bad that i gave in and called it a day... i'm not happy with my performance but i did stop in time that i did not hurt my self so i can race another day... and that day will Oct 4t in NJ...

bare necessities

9 days till the big one... getting all my bare necessities in order... including trying to find water bottles... how can some one charge 8 bucks for a simple water bottle??? what is worst i've seen the same water bottles given away as swag during races... nuff said...

less than 12

less than 12 days till the half iron du... feeling good... no worries

i PASSED

i passed my AED/CPR/O2 certification for another year... well its a big deal for me... so there...

in the heat...

Q. how do you get use to racing in the heat???

A. by racing in the heat...

last year when i did the half iron du it was HOT!!! i was not really prepared to race in that type of heat... so this year i made sure i was ready by doing two 10k in the heat... 1st 10k was in the upper 70's low 80's on a rolling course making a time of 56:22... 2nd 10k was in the lower/mid 80's on a course that started on the ridge and ran to the valley then back to the ridge... (iow... downhill for the first part and uphill for the second part) with a time of 59:52... both races WAYYY off my usual time for the distance... but a good time was not the point of the races it was dealing with the heat...

a funny thing...

i was at the Y doing my regular leg day lifting when a nice lady that i have not seen in a very long time came up to me and said "you are getting THICK"... ummmm... did not know how to take that at first... when she saw that i was confused so she explained... that my arms and chest have gotten a lot thicker from when she saw me last... i took it as a complement because i've been training hard for the august bodybuilding show... i thanked her and was on cloud nine for the rest of the workout... progress.... got to love it...