1st Interval Row

Row:

7:00 warm up

5@350m
sub 2:10/500m pace
:20 RI

5:00 cool down

Saturday

2000m row

Pre Turkey Workout

10 minute bike trainer
30 pushups
40 medicine ball twists w/ partner
2000m row

A new way

1000m test row on our new rowing machine

swim practice

200 free
200 back
200 free

200 back
100 free drill
200 free
100 back drill
100 free kick

24 x 50 free on :50
every 4th all out

8 x 25 fly/free on :30

100 cool down

2800 yards

Clydesdale Status

208 lbs

500 warm up
8x50 scull/free on 1:00

10x
100 IM on 1:45
50 free on 1:00

4x50 bk on 1:00
100 easy

2700 yards

The Fight Continues................

Tuesday:

500 swim
5x100 drill on 1:45

500 on 7:00
5x100 on 1:20
500 on 6:45
8x50 on 1:00 build each 50

100 cool down
3000 yards

Wednesday:
40 minutes fluid trainer

Status Update

A lot has changed since the last posting. Katy and I put our house on the market and sold in 6 days! We then went out and bought a new place. So for the last month we have been dealing with the logistics of buying and selling and basically losing our minds at times. Working out and preparing for our upcoming events took a major turn for the worst. We have the 1/2 aqua bike in about 3 weeks and are just going to wing it. We just really started training again and it is still not consistent. I have been getting out on the Moots and playing around with its capabilities. It is really quite something. I even got out and rode with an Cat3/4 biker who has done product testing for Gatorade and he completely destroyed me. We did about 44 miles of hilly terrain off and on road. He dropped me on every hill. Crazy thing was he was riding fixed with 32c knobbies on(Surly Cross Check). He was a machine. Anyways, tomorrow he is taking me out to test my lactate threshold, should be interesting. I will report back on that.

Moots Psychlo-X

IT HAS ARRIVED!! I only got about 10 miles on it today, but it is pretty unreal! I will report more after my first good ride with it. Orange Peel did a great job building it up and packing it up.

It is going to take a while for it to sink in that it really is my bike......crazy!

BIG DAY!

Swim practice was a little crazy today. Too many people per lane with no lane lines. It was an open water battle for me, leading the lane and dealing with slower, unaware swimmers(freaking Chaz!, Brian, you were fine). I was doing a lot of lapping in the 500's with a lot of contact. Good training I guess, but very annoying.


More importantly:
Moots is out for delivery!!! more to come

Practice:

300 swim
200 reverse IM kick/drill
-----------
4x50's drill on 1:00
-----------
3x500 on 7:00
-----------
20x25 on :40
-----------
100 Easy

Moots Update

My Frame just arrived at the store. It is being built up and shipped next week. Hopefully I will see it end of next week or early the following week. (Picture does not represent the actual build, unfortunately)

12 weeks out

Things on the Bagel Fight front haven't been going so well. I have 12 weeks until the 1/2 Ironman, which I am certainly not ready for at this moment. I have however decided to only do the aquabike (swim/bike). So from that standpoint I am not intimidated at all by the distances. The good news is that while i have been barely working out, my ankle does feel quite rested and good. The Moots should be arriving in about 2 weeks(frame is supposed to be done tomorrow) and they have all my parts out there and will build it up and ship it out hopefully next week. This no doubt will jump start my riding again, since right now the only bikes I have that work are a MTB and a cruiser. I have swim practice tonight and will report on that later.

116 days until the Chicago triathlon.....I'm not sure still what my plans are for that. Do I stay with the olympic distance or just try to do better than last year in the sprint??? I'm going to let my ankle decide what to do on that one. Decisions to come in a few weeks.

The future of Bagel Fight???? I think I have a lot of biking coming up in my future!

Return to the pool

I could tell I had been out of the water for a while! My arms felt sluggish and weak, as if I was swimming with a bag of bricks around my waist.

300 swim
200 kick
300 pull
---------------
200 drill
---------------
2x200 free on 3:00
4x50 free on :50
50 easy
2x100 free on 1:30
3x50 free on :45
50 easy
2x50 free on :45
2x50 free on :40
50 easy
----------------
50 pull
100 kick
100 swim
----------------
200 easy

Total yardage: 2750

Recap

Saturday we had a rough swim workout. 2x4x50 free all out on 3:00. That set had me feeling sick to my stomach for about 2 hours after the workout. Katy and I also went on a great 2 hour ride on a sunny and 60 degree day. After a long downhill, I was pedaling along at a +1% incline, when Katy came flying by me at around 22 mph! I got dropped as this attack was unexpected, so I got up behind her and enjoyed her draft for a mile or two while she just cranked. All that secret bike training at 5am she has been doing is paying off. This ride was also my final ride on the Felt,as it is time to dismantle and prepare the parts for the Moots.

NO MORE CHEESE (starting next week!!)

Blood tests came back and showed an even higher level on my LDL(167 now from 153). So the doc said: "Stay away from the cheese(we discussed my problem/addiction to it) and start taking Fish Oil suppliments" I have to get retested in 3 months after these dietary changes to see if i need to think about medication.

Fuel for the day:

7:20 - smoothie
10:30 - granola bar and a banana
1:30 - 2 chicken pitas
4:30 - Brat
5:00 - 2 pieces of candy
9:15 - Endurox R4
9:30 - PIZZA(Jewel T&C)
10:00 - 2 pieces of candy


Swim Practice:

400 swim
200 RevIM
-------------
10x50 kick on 1:00
-------------
12x100 free on 1:40 descending by 4
1:08
1:08
1:06
1:03
-----
1:13
1:10
1:08
1:03
-----
1:15
1:12
1:09
1:01
-------------
10x50 bk/brst on 1:00
-------------
200 good technique

Total Yardage: 3000

MRI results

I had a Dr's appointment this morning to have another blood sample taken(for cholesterol I have a borderline LDL reading from last time ). He did however look up the MRI results for me and they came back showing NOTHING. Which is great news, nothing looked inflamed or torn. So now Katy is convinced that this is proof that I am a hypochondriac(not far from the truth), but there is certainly something wrong! The Lodine is working well and i am pretty pain free, I am about 1/2 way through the course. My Sports Med Doctor is back in tomorrow so i am guessing I will get more info from her....hopefully

I got out on Katy's 3spd Schwinn Racer today for a few quick rides between shop activities. It was a great day out and nice to just get out and cruise for a bit.

I also got news that the Moots is coming along nicely and will be ready in about 19 days(yes, I am counting), so long to wait!!

Fuel:

after fasting for 12 hours for the blood test
10:00 - bar and chocolate banana protein smoothie
1:30 - 2 chicken pita's
2:00 - 2 small pieces of candy
4:30 - a little more smoothie(just so good!)
8:30- 2 Brat's from the earth hour party, still just like they were off the grill
9:45 - yogurt and strawberries

Monday

I did not do anything athletic all weekend except a .74 mile "test loop" during Earth Hour, which proved to me that nobody around us even cares about saving the planet! That's another good reason why we need to move!

Monday's Fuel:

7:20 - chocolate banana protein smoothie
10:30 - organic granola bar
12:00 - Roasted Chicken Pitas(2)
12:45 - 2 bite sized candy bars
4:00 - cup of chex mix
7:00 - chicken burritos and a beer(Harp)
8:00 - some bite sized candy bars
11:30 - yogurt and strawberries

MRI Thursday

I had my MRI today. It took about 30 minutes involving short time frames that i had to be perfectly still. My doctor requested that i get a copy of it on CD. So Matty and I reviewed it and it was fascinating. I was pretty sure in one of the images of my ankle I saw an embryo developing, which might be my problem.........I guess I will leave the diagnosis up to the doctor which I should get next week.

I had a terrible swim practice today. I had such an awful headache to start with that anytime i exerted myself or held my breath longer than 2 strokes it just became unbearable. So I really only made it through the warm-up and then a little bit here and there, about 1000yards in total.

Fuel:

7:20 - granola bar
9:00 - bowl of cereal
12:30 - 2 wraps(tortilla, pepper jack cheese, cucumber and spinach)
6:00 - black cherry almond CLIFF bar
10:00 - tilapia and green beans
10:15 - yogurt and fresh strawberries and 2 shortbread girl scout cookies

Wednesday

I got outside today for a 45 minute bike. It was the first ride of the year that I could wear shorts for and it felt great to be outside. No real pain other than my normal aching in the ankle.


Fuel:

7:20 - banana
9:00 - bowl of raisin bran with soy milk
12:30 - 2 wraps (red pepper humus, cucumber, pepper, pepper jack cheese and spinach in a tortilla)
2:30 - granola bar
4:00 - Endurox R4 and 2 girl scout cookies(shortbread)
7:00 - Chicken Cutlets with Grape Shallot Sauce and Roasted Brussel Sprouts
7:45 - a little bit of chocolate(bless my wife for her gift of treats!)
9:00 - strawberries and yogurt
10:30 - 1 Miller Lite(just looked good in the fridge)

Tuesday

I had my last PT today until further notice, ie. test results from my upcoming MRI on Thursday.

Fuel for the day:
7:20 - banana
10:30 - granola bar
12:30 - chicken salad on croissant, chips and a root beer
4:30 - some grapes
5:30 - a Mountain Dew
6:30 - some grapes
9:30 - potato, shallot and feta omelet
10:15 - banana, strawberries and yogurt

Swim Practice:

500 swim
--------------
5x150 on 2:30
kick, 3/6/3, swim by the 50
--------------
3x50 on 1:00
4x50 on :45
3x50 on :40

repeat
--------------
20 x 25 on :30
odds hard/easy
evens easy/hard
every 4th is fly
--------------
100 free

total yardage: 2850