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!
Wednesday, November 25, 2009
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)
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, 2009
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.
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
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
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.
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
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.
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.
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.
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, 2009
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.
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
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
Saturday, November 14, 2009
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"
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"
Friday, November 13, 2009
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.
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, 2009
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.
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 :)
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 :)
Tuesday, November 10, 2009
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.
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.
Monday, November 9, 2009
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.
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!
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!
Thursday, November 5, 2009
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.
Feel free to follow along, post advice or words of encouragement.
Thanks in advance for your support.
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