December 31.

The first two months of training are done
and although my fitness is fine,
My efforts will have to improve so much more
as we head into 2009.

When the clock turns to 12 I will toast the New Year
and wish for you all the best,
While I will be so excited for me
as I face my ultimate test.

Thanks in advance for your love and support
please know that the strength that I gain,
from knowing I have great family and friends
helps me fight through the sweat and the pain.

2010 will be very special
for me and I hope for you too,
I can't wait to see you all in the fall
 and show you my Ironman tatoo!

Description - Swim 1500 meters.  I'm not supposed to swim today but the Y is closed tomorrow.
Used my new swim watch which tells me I swam 1500 meters or 30 laps in 33.49 using 1818 strokes and buring 320 calories.  I think I can do it faster and it's nice to have a time to shoot for.  I think working on breaking time/distance records will be fun and help make me faster.

Nutrition - Powergel and water before.

Song of the day - Miss you by the Stones.

Wednesday December 30

Discription - Kevin spin class.  He is the toughest instructor at the Y and I used to struggle in it but found it easy last night.  Was going to do a double (back to back classes) but no need to push it.  Half hour weight room after.   No more leg machines!  I did one set and felt it in my knee, then i remembered coach Karen said they are bad for the knees so I'm done with them.  Need to find something to build leg strenghth though.

Nutrition - Ate my last donut today!  Back to healthy eating Jan 1.

Song of the Day - Kevin plays dance versions of songs, think thump thump thump.  One particular Killers song sounded much better this way. 

Tuesday December 29

Description - 2000 meter swim.  Drills (I will post drills next week)

Nutrition - Tea and bagel before

Song of the day - I shot the sherriff and other Bob Marley tunes.  Nice and relaxing

Sunday December 27

Hope everyone had a wonderful Christmas.  Although mine was great unfortunatley I was sick from Christmas eve through Saturday and couldn't train.  The good news is I caught up on some much needed rest and healing, plus I got a lap counter and bike computer that I really needed so I'm ready to get back to business. 

Distance - 80 minute run. I decided to take advantage of the first decent weather we've had and see how far I could run.  Since I'm pretty good at judging my pace I'm sure I was doing at least 9:30 miles so I know I did at least 8.   The key was running in the woods on soft wet leaves and dirt.  My knee and shin felt fine although when I got back to running in the street on the way home my knee quickly knew the difference.   I took the time to really stretch and ice after and today it feels fine.  I'm confident that I'll be able to handle January's distnces although I haven't seen my schedule yet.

Nutrition - Cheese omelet and toast two hours before.  I thought I drank enough water before i left the house so I didn't take a water bottle with me.  Mistake!

Song of the day -  The Four Seasons Greatest Hits

Wednesday December 23

Distance - 1500 meter swim (at a faster pace then ususal)   20 minute weight room

Nutrition - 2 eggos before

Song of the day -  You can't always get what you want. 

Tuesday December 22

Distance - 40 minute cross trainer on cross country (tough) 35 minute run

Nutrition - Banana before

Song of the Day - No where to run (no where to hide)

Monday December 21

Distance - One hour swim.  BORING!

Nutrition - spark

Song of the day - Alvin and the Chipmunks Christmas song plus other seasonal favorites. 

Sunday December 20

SNOW DAY :) 

We're never to old to play in the snow!

Saturday December 19

Distance -  One hour spin class, half hour treadmill.

Nutrition - Coffee, cheese omlete, english muffin.

Song of the day - Miss you and other assorted Stones songs

Friday December 18th

Distance - 2000 meter swim.   Ready to go up in distance coach.  Although I hear my legs are flopping around behind me, I'll have to fix that.

Nutrition -  Spark before, choc milk and bagel after.

Song of the Day - Last train to Clarksville

Thursday December 17

Distance - 40 minutes cross trainer at 141 heart rate.  3 mile run on treadmill setting Hills level 3
I was scheduled to run 8 miles today but still trying to be smart.  Wore a knee brace and compression socks and felt fine.   20 minutes in the weight room after that.

Nutrition - Nothing before but two thermuses of water during and chocolate mile right after.  Big catered lunch at work.

Song of the day - You can make it if you try by Sly and the Family Stone.  It always makes my day when the first song is inspirational.

I realized today even though I didn't do the eight miles I was supposed and didn't have the best month so far that I'm still in great shape.  Really feel good this week.  If I had to do an Olympic distance tri this weekend I would set a personal record for sure.  I can only imagine how much better shape I'll be in the coming months.
That's crazy :)

Wednesday December 15

Distance - I hour indoor bike trainer, swiss ball routine

Nutrition - yogurt with granola and honey for breakfast. pizza for late lunch

Song of the day - Can't keep it in by Cat Stevens or is it Yusef Islam

Tuesday December 15

Distance - Hot Yoga.  Similar to Bikram with a few small differences. Good stretch and good vibes

Nutrition- Lots of water

Song of the day - Oh Yoko.  

Monday December 14th

Distance -  One hour non-stop swim.  Not sure how far because I don't have a lap counter (yet)  However I did send Santa my blog address so I'm sure he has the elves working on things i need.  First time swimming in a new pool and so far no post nasal drip.  Very clean and well ventilated.  It does get crowded but that's not a bad thing for me as i need to get used to swimming "annoyed"

Nutrition - Spark

Song of the day -  Zombie by the Cranberries (What's in your head, in your head, Zombie, Zombie)

Sunday December 13

Distance -  4.5 miles cross trainer, 3.5 miles treadmill.  I did a nice stretch after the X trainer and before the run so my legs felt fine, however my knee was a little "cranky"  A good stretch after and a lot ice helped as it didn't hurt Monday morning.  I was supposed to run 8 miles today but for now will need to combine machine work and treadmill running. 

Nutrition -  I really hate working out at night.  After eating all day (French toast, soup, pasta) I felt "heavy".
Probably should have refilled my water bottle halfway through.

Song of the day - Momma don't let your babies grow up to be Cowboys.  (as in Dallas Cowboys).
At least this time they lost to my second favorite team.  Go Chargers!

Saturday December 12

Distance -  That depends.   A teamate lent me the Lake Placid Ironman DVD of the bike course.  The coaching instructions were really insightful.  Anyway I did the first 40 miles of the 55 mile course.   My schedule was to do 40 today but not sure how that equates to my indoor trainer since i don't have a bike computer (yet)
It took 2 hours and 15 minutes so I'll bet it was pretty close to 40 miles.  It really got me motivated as it's a beautiful course and at least the first 40 miles don't seem to tough, lots of flats and downhills.  The last 15 miles which I didn't do are brutal.  The coach stresses over and over to not avoid the temptation to power through the first 40 and I can see why.  I watched the last 15 miles and it was almost all at level 4 out of a 5 maximum output on an indoor trainer.  I'm actually looking forward to doing the last 15 which by the way I can do seperately as the DVD is broken into segments.

Nutrition - I drank cytogainer while riding my bike which went down easy with no "issues"  It's loaded with proteing and carbs so I didn't feel the need for energy.  I could have used more water though.  I have to figure out where the water stops are.

Song of the day -  I listened to the coaches voice track but will play my ipod in the backround next time.

Thursday December 10

If anyone needs a good coach or knows someone who needs one let me know and i will put you in touch with mine.  She ROCKS!  Really knows her stuff.  I will post her comments from now on so you can see what I mean.

Distance - 2000 meter swim.    Found out today that I'm not the only one having severe post nasal drip after swimming indoors.  Another teamate gets the same thing and another had to quit because he keeps getting
sinus infections.  Any advice?

Nutrition - Pancakes before.  Trying to get used to having some food in my system although I ate only one half hour before so it certainly wasn't digested.

Song of the day - One way or Another  by Blondie

Wednesday December 9th

Doctors report -  Took ex-rays and knee exam.  Preliminary results are tendinitis but he is sending me for an MRI>  For now he gave me anit-inflamatory for some swelling behind the knee cap and 2 to 4 weeks of Physical Therapy.  I can still bike, swim and cross train, just not run for now. 

Distance -  One hour spin class.  My favorite spin teacher Andrea, tough class, good tunes.
Stretch and weight room 30 minutes.

Nutrition - let's just say today was not a good day eating wise

Song of the day - Pass the dutchie.   I always have to laugh in class when she plays this son

Tuesday December 8

Distance - 1500 swim.  At least my swimming is doing well

Nutrition - 2 bowls of cereal (Total)

Song of the Day - I'm into something good, Hermans Hermits

I can see this is going to be a LOOOONG painful process.  My shoulder is sore, my hip is creaking and my knee brings me to tears.  But I am NOT quitting.  Calling a doctor right after posting this. 

Oh and just in case - DONT' DOUBT MY DETERMINATION

Monday December 7

Distance - 45 minute cross trainer, 30 minute treadmill.  Not a good idea even wearing a brace.  I admit I've been scared to go to the doctor because I'm afraid of what he'll tell me but I can't wait any longer.

Nutrition - Bagel for breakfast, Roast beef Sandwich for lunch.

Song of the Day -  Beast of Burden, Stones

Sunday December 6

Back on Track

Distance - 1 hour spin class, 20 minutes arc trainer, 20 minute cross trainer, 20 minute weight room
Between classes my knee would get stiff but once I get going again i don't feel it.  Later on in the day it didn't feel great and that was wearing a brace.

Nutrition -  Suppresatta, mozzarella, sun dried tomato sandwich tailgating at the Giant Cowboy game. 
Cowboys suck.

Song of the Day -  Why can't we be friends by War. 

Thursday, Friday Dec 3 and 4

Unfortunatley I had to be at work at 7am and didn't get home until 10.  I know missing training is bad but the costs of doing ironman are prohibitive so I need the extra overtime $$.   Plus the knee is not good.

Sorry Coach. 

Wdnesday December 2

Distance - 50 minute swim which came to about 1.2 miles.  Pretty happy about that.

Nutrition - Spark before

Song of the Day - No Reply and other Beatles tunes

Tuesday December 1

Distance - 50 minutes on the cross trainer.  Decided to test the knee.  No problem so I'm pretty happy.
Can't get an appointment with the knee doc i want until January but if it hurts again i'll just go to another doc.
Also did 20 minutes in the weight room but no leg work.

Nutrition - Loving chocolate milk after workouts

Song of the Day - I don't want to work, I want to bang on the drum all day (Todd Rundrun)

Monday November 30

Distance - 1500 meter swim

Nutrition - Spark

Song of the Day - L O L A

Fri, Sat, Sun Nov. 27,28,29

Injury Time Out - Decided to be smart and stay off the knee.  My right knee has always been finicky but this is different so I'll have to get it checked out.

Thursday November 25

                                                   Happy Thanksgiving

Distance - 5 mile run  RUT RO  2 miles in my knee started to hurt so bad i had to stop running.  I walked for a few blocks and finished the run but later on in the day it was really hurting. 

Nutrition - The usual turkey with all the trimmings

Song of the Day - Bob Marley greatest hits, just in the mood i guess

Distance - 2400 meter swim
For some reason I can't do math and swim at the same time so I was panicing that i wasn't doing enough work in the pool.  However when I did the calculations on the train I realized i was doing ok after all.
Our pool at the Y is a junior olympic which is 25 meters so 65 laps = 1 mile.  I did 2400 in 1 hour 10 minutes so not as worried as I was.

Nutrition - Luna bar and glass of spark energy drink.

Song of the day - Mrs Brown You've Got a lovely daughter by Hermans Hermits.  Sometimes I fast forward to a song that makes me smile while swimming lap after lap, when I got tired of this one I switched to Henry the VIII.  Hey, you've got to keep yourself amused somehow!

Tuesday November 24

Distance - 30 minute arc trainer, 20 minute cross trainer, 30 minute weight room
kept heart rate at 140 for twenty minutes on Arc.
cool new cross training machine at the Y, it alternates beteween forward, back, arms only, heels up, heels down.  Pretty cool.
The usual routine in the weight room

Nutrition - just ate bunch of nuts and a red bull.  Working out at night is rough without some caffiene.

Song of the Day - Ball of Confusion by the Temptations.  (reminds me of what my head is like trying to balance work, training and life)

Monday November 23

Distance - half hour swim. 
Once I week I'll do an endurance swim, the goal is one hour nonstop by Jan 1.  I only stopped at a half hour today because I was late for work. 

Nutrition - Spark before, banana bread and chocolate mile after.

Song of the day - Time for another trivia quiz.  This song was written about a Stree in a town in New Jersey very close to where I live by a women who once lived there.  It was sung by a bunch of animals.  The title includes a day of the week.  Correct answers will be posted. Extra credit for the name of the street and the name of the woman who wrote it.

Sunday November 22

Distance - 90 minute bike, 30 minute run.

Still struggling going up hills which has me questioning my stamina.  I think it's time do include hill repeats.  Interestingly I got stronger as the ride went on.  Good course with lots of decent climbs.  Stopped at the bike shop for a quick gear adjustment which was a big help.  Nice to have a team shop to rely on.
I know I'm going to appreciate doing the brick runs someday but right now they su_k. 

Nutrition - Time to install a second water bottle on my bike.  Tried a delicious new after workout recovery bar but forgot the name.  I'll get back to you on that.

Song of the day - Climbing the hills today  made me remember the song I used to climb Lynch hill at the Wildflower tri,   Who can make the sunshine, the Candy Man, the Candy man can.  Hey, it was a BIG HILL

Saturday November 21

O-H-I-O

Off today for the holiday?  Ohio State vs Michigan.  Plus I had to work in the morning before the game.
Sure I felt a little guilty but that only lasted until the game was over and OSU stomped them for the seventh straight year.

Sorry coach

Friday November 20th

Distance - 1600 swim

Ug! see Wednesday.  One hour is just not enough.  My form and speed seem better though.
1600 warm up
800 pull with paddles
800 kick with fins
800 (4x50) finger tip, catchup, pull, sprint
2000 swim

Nutrition - I love a product called Spark for energy (not the alcohol one)  This one is by advocare and is sugar free, has 0% fat, 0% cholesterol, 0% sugar, 0 sodium, but is loaded with taurine and other vitamins minerals and nutrients.  Oh and some caffeine.   What i like about it is it last a long time, doesn't make me jittery, and as advertised sharpens mental focus.  So far I only use on swim mornings. 

Song of the day -  Today was more of an album then a song, it is one of my favorites Some Girls by the Stones.

Thursday November 19

Distance - 60 minute run.  Not 70 only because I had to get to work.  Really need to get up at 5am and be more efficeint the night before preparing for the am.

Nutrition -  I take something called Cytogainer after working out in the morning when i don't have time to eat solid food.  It's filled with high quality whey protein and complex carbs without the fat or sugar or frucose.  Mixed with milk or water its pretty tasty until I can get to work and eat something substantial.

Song of the day - It's Your Thing (do what you want to do) by?
The Isley Brothers

Wednesday November 18

Distance - 1500 swim

I really need to get to the pool earlier, work harder and get faster.  I figure i'm going to have to do a mile in 45 minutes and don't think I can do that right now.  I do think the drills are helping but like i've said told many people it will come down to doing the swim by the cuttoff time which I believe is 2 hours and 20 minutes for 2.5 miles.

Nutrition - As of today besides Lipitor and the blood pressure meds I've mentioned previoulsly,  i take these meds daily:
81mg aspirin, Glucomine Chondroitin for joints soreness, CO Q10 which the body produces as an antioxdient but in less amounts as we get older especially in people who take statins (lipitor) and  Central Silver, a multivitamin. 

Song of the day - Rock and roll music by the Beatles.  last song before the pool.

Tuesday November 17th

Day off but I would like to write about tonights first annual awards dinner for my tri team.  It wasn't until now that I learned Ken battled through cancer to finish last years Ironman lake placid.  I had gotten to know Ken as an awesome guy always there for advice whether at the bike shop or on a long ride.  He is truly deserving of the inaugural Inspiration award.

Team leader Jason presented his parents with the Founders Award, it was their support for Jason's vision that that led us become the team we are today.

Peyton received an award and i can't remember the title but it was well deserved.  He keeps the team loose with his thoughtful writing on his race reports, his selflessness, love of the sport, and most of his team spirit.

I'm so glad to be part of a team that includes these three great guys as well as so many other wonderful men and women. 

Monday November 16th

Distance - 1 hour bike, 1 hour run, 20 minute Ocean swim

Decided to take advantage of the Florida sunshine and the bike rental I still had to go for an easy 15 mile ride and 1 mile run.  Later in the day while enjoying a nice afternoon boat ride I decided to try another ocean swim.  In spite of being warned to look out for barricudas and jelly fish I jumped in thinking I would go for a half hour swim.  Unfortunately my goggles weren't up to the task and salt water continued to get in my eyes so I turned back after ten minutes.    Probably for the best because it was a little scary but good in that I overcame an obstical and didn't panic (too much)

Nutrition -  Nothing special

Song of the day -    today is name that tune day.  Here are your clues.  1) the name of the band has five letters.  2) It takes a lot of this to do ironman  3) the title of the song has been written in todays blog. 4) the band has a female lead singer.  I will post correct enties.                                                                                

Sunday November 15

Distance - 75 minute run.  Hard to say how far but it felt like 9:30 mile average.  The first three kind stunk but felt great the rest of the way.  Plenty left in the tank.  Not used to running in the heat though, 84 and bright sun. 

Nutrition - definitely need to run with a water bottle (thanks coach).  I could have finished it half way through. 

Song of the day - Pauolo Nutini - Jenny don't be hasty.  Check it out, good tune. 

Saturday November 14

Distance - 20 mile bike, one mile run.
Rented a Scott Speedster road bike, not bad.  Flat scenic ride.
My legs felt more like cinder blocks then bricks.  I guess it's been a long time since I've done bricks because the last two were tougher then usual.

Nutrition - One water bottle on the ride and i could have used more.  French toast before but I had two hours to digest.

Song of the day -  Fins by Jimmy Buffett - I'm in South Florida after all

Friday November 13

Distance -  45 minute Ocean swim.  I'm in Florida visiting the folks so taking advantage of the 80 degree weather and warm water.  Easily could have done more but I forgot to lubricate before putting on my wetsuit
and felt an anoying burning sensation on my back.  Pretty happy with the swim though.

Nutrition - Eggs, pancakes, corned beef hash, and pancakes.  The hungry man special.  Plenty of time to digest before swimming though.

Song of the day - Family Affair by Sly and the Family Stone.  "One child, grows up to be, somebody who just loves to learn"

Thursday November 12

Distance - 5 mile run, 45 minutes.  In my brand new sneakers the Mizuno Wave Creation 10, love them.
I'm usually a Brooks or Asaics fan but it was time to try something new, especially after buying a pair of crappy Saucony sneaks at the Carlsbad half in January.  DON'T buy shoes at conventions just because they are half off!
Jack Rabbitt Sports on 14th Street is a great place to buy sneakers, they videotape you running to determine your gait then bring out as many shoes as you'd like to try out on the treadmill.  I knew after 30 seconds the Mizuno's were for me.

Nutrition - Just a powergel before.  Still having hydration issues.  The blood pressure meds I am taking are diuretics and need to be changed.  Cereal after the run. (cheerios)

Song of the day -  Paul Hardcastle mix on my ipod.  Sometimes at 5:30 am I can't rock.  I HIGHLY recommed anything by PH, he's awesome.

Wednesday November 11

                                  Happy Veterans Day!

Distance - Swim 1700 yards
First day back so i took it easy.
400 warmup
100 x 4 (25 finger tip. 25 catch-up, 25 kick, 25 sprint)
200 pull drill with paddles
200 buoy (focus on hips, breathing to opposite side)
100 x 4 medley (25 breast, 25 back, 25 free, 25 butterfly)  a very poor butterfly I might add
100 kick with fins
Ran out of time for a cool down because I started chatting with my teamate Jessica who is also doing Ironman.  Good luck Jess!

Nutrition -  Glass of cherry juice before, banana and chocolate milk after.  Yea I know, I gotta work on nutrition.

Song of the day - It's always the last song I hear before getting in the pool and I wind up singing it over and over.  Today it was Tears of a Clown by Smokey Robinson.  Thanks Smokey.

Tuesday November 10th,

Distance - 30 minute arc trainer, 30 min. circuit weight training, 15 minute stretch.
Set the arc trainer to cardio/heart rate and maintined my target HR 143, for 20 minutes.  Level 3
Trying to rest no more then 30 seconds between sets in the weight room while maintaining good form.
Working legs, core, back and shoulders. 

Nutrition -  I usually train in the morning but wasn't feeling great from the cheese fest Monday night so I had to go to the Y at night.  Ate light all day, nothing before going to the Y, then my FAVORITE meal after the work out, peanut butter and jelly on english muffins with a glass of chocolate milk. 

Song of the day - Paradise by the Dashboard light by Meatloaf.  Just because it came on my ipod 20 minutes into my workout and lifted my mood :)

Monday November 9

Coach Karen has built Mondays as the off day in my training program.  After the long weekend rides and runs to come I'm sure having Mondays off will be greatly appreciated.   BTW Coach Karen is my dear friend from Vista,  California, when the announcer at the finish line says "Pete Bieber you are an Ironman"  Karen's plan, support and advice that will have been a big reason why I finished.  Thanks coach.

As far as NUTRITION goes just because it's an off day doesn't mean I can eat anything I want.  I went to the Knick game and ate cheese fries, cheese Quesadillas, a cheeseberger with sauted onions, and buffalo wings.
Needless to say I was sick all night.

Sunday November 8

Distance - 45 minute bike, 30 minute run
I substituted the bike for a cross-trainer at the Y, working from level 3 up to level 6. Pretty easy really. Nice to watch football and train.
30 minute run on the treadmill at 15 at 10 minute miles, 15 at 9.5. Gotta start somewhere.

Kind of an easy day, thought I'd be sore from Saturday but not at all.

Nutrition - Cheese Omelet. This doesn't really count because it was at 8am and I didn't work out until 3. Tasty though :)

Song of the Day - Billy idol's version on LA Woman. Every race i've ever done I sing LA to myself for the last 10 minutes, it gets my "mojo rising" I thought it was a sign that it was the first song that came on my ipod when i turned it on.

Saturday November 7

Distance - 30 mile ride, 1 mile run. Ug, not off to a great start. Mistake one was taking two weeks off before starting. I went for a ride with my triathlon team (Team NRGY) and was keeping up fine until the first decent hill when I realized I was not in the shape I should be in. Even my bike is out of shape as the gears were grinding and jumping all over the place. 4 miles from home we came to a hill I do repeats on every week and I figured I'd power up it since it's my "home hill" Wrong! I was gasping for air like it was the first time I went up it over a year ago.
I guess it's good that I did 30 miles and was able to quickly change into my sneakers and run a mile, but it sure was a wakeup call. Me and my bike both need a tuneup:)

Nutrition - mistake two, oatmeal for breakfast. I know, what the heck was i thinking. It was just a small bowl and an English Muffin. Needless to say it nearly came out quite a few times going up Fransisco (big hill).

Song of the day - He Ain't Heavy by the Hollies.
Going up the hill the first words to the song kept playing over in my head "The road is long, with many a winding turn, that leads us to who, knows where, who knows where"
You said it brother!

Welcome

Saturday is the big day when I start training for Ironman 2010.
Feel free to follow along, post advice or words of encouragement.
Thanks in advance for your support.