thursday may 6

I went to a new doctor to try and figure out the pain I have that isn't associated with the hernia I have.  It appears to be a strained Labrum muscle but i'm getting an MRI to be sure.  In the meantime I was told to hold off on running so I changed my schedule today.

Distance - I was supposed to run 10 miles but instead did hill repeats on my bike then ran just three miles.

Nutrition - An energy booster that I got a race.

Song of the Day - Backstabbers by Harold Melvin and the blue notes.

wednesday may 5

Distance - Horrible day at the pool.  I was supposed to do 4000 yards but just couldn't get comfortable breathing.  I did 2000 and called it a day.   I hired a swim coach/personal trainer and start Saturday so I'm sure that will help.  Hopefully it was just one of those days.

Nutruition -  Spark but that didn't spark me either.

Song of the day - Even the Beach Boys didn't help.

Tuesday may 4

Distance - today is just weights and yoga with a warmup of course.  I need to get the legs stronger but the machines are what hurt my knee to begin with.  Calf press is helping though.   I guess i can do lunges but if you don't do them perfect it's trouble.

Nutrition - for some reason i like chocolate milk after weights.

Song of the day -  mellow workout so mellow music mix on my ipod.  (Paul Hardcastle etc)

Monday may 3

Distance -  1.5 hour continuous swim.  About 2 miles.  Pretty slow but I know I can do another half so I'm not so worried about getting the distance.

Nutrition - This was a night swim so I ate througout the day but honestly don't recall what.   I know I had a cup of coffee right before though.

Song of the day - When in doubt i go to the bank of Motown

Sunday May 2

Distance - 3 mile Eliptical, 12 mile run.  For the most part the run wasn't bad, it's mostly in the woods and 2 miles on a track so the pounding isn't too hard.  I walk at times to simulate water stops so 12 miles is an educated guess.  I ran for 2 hrs and 10 minutes at mostly the same pace as Oceanside which I finished in 2:15.  (13 miles)  The best mile was the last which is always a good sign.

Nutrition - a bagel with cream cheese and an egg and cheese sandwich about an hour and a half before.
No problem on the run.   (although I did feel the effects of the mint juleps the night before)

Song of the Day - Sexy back which prompted the strong last mile :)

Saturday May 1

Distance - 70 mile bike.  Ouch.  Rode the first 55 miles with the team and got burnt out by the pace but of i'm sure that's a good thing.  In retrospect I think my asthma slowed me down also.  After stopping for a quick bike repair i went out for another 15 but struggled, fortunately i wouldn't quit so I know I'm getting stronger mentally.

Nutrition - Just a bagel before and a mix of carbo pro, cyto max and water on the bike.  Plus a gu after two hours.   No issues but felt bloated at the end?

Song of the Day - Heading out to the highway by Judas Priest (i know, what's with the heavy metal lately)

Thursday 29

Distance - AM - 2 mile eliptical, 5 mile run
                  PM - 3 mile eliptical, 5 mile run

Nutrition - salad for lunch, Power bar before PM workout, PBJ after.

Song of the day - I don't know and other Ozzy favorites

Wednesday April 28

Distance - 3600 yard swim.   I think doing drills is helping more then just doing long swims.  I ran into someone at the Y who is going to hook me up with a personal trainer who specializes in swimming for a few sessions. 

Nutrition -  Spark before and an awesome peperoni and egg hero after.   I was starving.

Song of the Day - Time the Avenger by the Pretenders.

Tuesday April 27

Distance -  Tuesdays are weights and yoga day but instead of yoga i added balance wheel and core exercises on the sweedish ball. 

Nutrition - Yogurt with granola for breakfast, salad for lunch, V8 for dinner.

Song of the day - Reelin in the Years by Steely Dan

Monday 4-26

Distance - Ok, I'm back, but just did one hour on the cross trainer then some weights to get back into it.

Nutrition - Actually lost some weight the last few days.  I haven't been under 170 in a long time so i need to put a few "quality' pounds back on.

Song of the day - Live and let Die by Sir Paul

Thursday 4-22 thru 4-25

Unfortunately I had to work unti 2am Thursday, 10pm Friday and 7pm Saturday so I couldn't train.  then of course I got sick (cold) and spent today in bed.   I feel better so it's back to training tomorrow morning.

Wednesday April 21

Distance - 3400 swim in drills.  Concentrating on swimming faster.

Nutrition - spark as usual

Song of the day - Four Tops was the theme this morning.

Tuesday April 20

distance - 10 minutes cardio warm-up then half hour of weight training.

Nutrition - French toast and chocolate milk after.

Song of the day - AC/DC playlist on my ipod

Monday April 19

Distance -  Swim 3200 yards 1:15 minutes (not good)

Nutrition - Spark energy drink

Song of the day - Don't stop believing by Journey

Sunday April 18

Distance - scheduled for 15 mile run, 30 minute cross trainer, 1:45 run, 30 minute cross trainer.
Not a great day, my hip and glutes were hurting towards the end of the run.   I forgot to mention that i went to the hernia doctor on Wednesday and while i do have a hernia on both side he doesn't think that is what's causing my pain.   It's close to the area that hurts but not it so I have to go to a sports doc.  I'll keep you posted.

Nutrition - a bowl of special k before, steak and eggs after.

Song of the Day - 867-5309 tommy tutone

Saturday April 17

Distance - scheduled for 70 mile bike.  1 hours spin class which easily is at 20 mile an hour pace by my guess is more.  55 mile indoor trainer using the lake placid course DVD.   I hear that it's actually equal to more mileage because on a trainer you don't stop pedaling like you might on a bike.  So I think I did more then 70.

Nutrition - 4 scoops carbo pro, 2 scoops cytomax, one lava salt.    Plus a bottle of water.

Song of the Day - LA woman the Billy Idol version

Friday April 16

Fridays are off days, YAY

Thursday April 15

Distance - Schedule for 14 miles I did, 30 minute cross trainer, 1 hour 30 minute run, 30 minute cross trainer which I think came to about 13 miles.

Nutrition - five dollar, five dollar foot long about 1pm.

Song of the day - Feeling stronger every day by Chicago

Wednesday April 14

Distance - 3000 meter swim.  500 warmup, 100 kick, 400 pull with paddles, 100 kick, 1600 drill, 100 kick,
200 cooldowm

Nutrition - Spark energy drink

Song of the day - A message to you Rudy by the Specials

Tuesday April 13

Distance - Today is either yoga or weights.  I did ten minutes of cardio followed by 30 minutes of weights.
Basically 3 chest exercises, one tricep, 3 back, 3 shoulders, 2 abs.

Nutrition - I like to have chocolate milk and a muffin after weights.

Song of the day - It's a beautiful morning by the Rascals

Monday April 12

Distance - One hour swim.   I'm not exactly sure how far I swam because my watch wasn't set correctly, at least i hope it wasn't.  The good thing is, it was very easy and i could have swam another hour but I have a feeling it's not fast enough.  I should be swimming 3000 yards in a hour and think I feel short.  I'll keep you posted.

Nutrition - Spark energy drink, my ususal pre-swim.

Song of the Day - Allison by Elvis Costello

Motivation - Imagine success.   Picturing myself finishing the swim in ironman was really helpful today.

Sunday April 11

Distance - Scheduled 75 run followed by a 1.5 to 2 mile run.
 I ALWAYS hate the first mile of every run and always have.   I put a pain creme on my herniated are
 which took a while to loosen up.  I also taped my foot just in case.  Once i got loosened up i was fine.
75 minutes was no problem.  1:45 minute bike ride after that which i really enjoyed.  Yell at me if you like but I put headphone in one ear today and left the other off so I could hear cars.  I know it's not the right thing to do but i wanted to try it out.  Although it was fun and helpful I don't want to get used to it since i can't use them in the race.  Any input?

Nutrition - Oatmeal before.  I carried a water bottle on the run which I'm getting used to.  I used my
mix of 4 scoops carbo pro 2 scoops cytomax, 1 lave salt on the bike.  Even though i did'n t need I want to get used to it as much as possible.  My second bottle had water and a lavasalt.   Also took a gu before the bike.  Everything was fine out on the course but i got quesy at home.  Once I ate solid food i was fine.

Song of the day - It keeps you running by the Doobie Brothers.

Motivation - Go fast.  Sometimes I do a little to much pacing so I kept remining myself to go fast.  Not all out all the time but I put more empasis on it today.

Saturday April 10

Distance - Scheduled for a 60 mile bike, 1 hour run.   I never got a chance to pick up my bike at the shop so I had to improvise.  Set a new personal record for being at the YMCA. 
8 to 9am spin class (moderate)
9 to 10 am cross trainer (usually you can't take two classes in a row)
10 to 11 spin class (intense)
11 to 11:30 treadmill.  I  felt a pain in my foot bad enough to make me stop and walk.  When I started back up it hurt again so i cut it short.  Fortunately it went away and hasn't come back since. 

Nutrition -  Two eggos before, a gu before the 10 am spin class.

Song of the Day - Not sure of the name but it went "You've got to move it, You've got to move it move it"   It was the theme song from the movie Madagasgar.   

Motivation -   Enjoy the path.   - Each training day is but a small step in the big picture (IMLP)  Iron man lake Placid

Friday April 9

Friday will be my off day because I usually have to work overtime friday nights and could use the extra sleep in the morning.

April 8

Distance - 8 mile run.   Actually 2.2 on a cross trainer and 5.8 on the treadmill.   In order to protect my shins, knee, groin etc I will be doing 75% running, 25% crosstraining.   I was scheduled to do 13 today so I planned to do 5 more at night but got stuck working late. 

Nutrition -  Nothing before, cereal after.   Currently I'm taking Glucosomine, Q10,  A multivitamin, 81 mg aspirin, Diovan (blood pressure med), and Lipotor.

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

Motivation - Finger wiggle.  When I don't want to get out of bed I wiggle my toes, then fingers etc etc,
That gets me moving then up.

April 7

     After a long delay my ironman training blog is back.  Now that i've settled in at my new job i'll hopefully have time to keep up. It might not be updated everyday but i'll do my best.  I will keep it short after today with the same format you see below.  The main reasons i do this is so 1) so coach Karen in California can monitor my training and 2) so you all can send me words of encouragement that i will desperately need between now and July 25.  I will post all of your comments so please feel free to chime in when you can.
     As you know I just completed a half Ironman in California and I learned a lot about where I'm at and what i still need to do.  The main lesson was that it's ALL ABOUT TRAINING.  I never got tired during Oceanside although I didn't push myself very hard either.  For me it's all about finishing Ironman, getting better times in each distance will be the next chapter in my triathlon carreer.
    So I hope you enjoy reading this from time to time and perhaps find motivation yourself if you are not yet involved in this awesome sport.  And PLEASE, post some encouragement from time to time.

Thanks,
Pete

Distance - 2500 yard swim.   Once a week I do drills and once a week a long swim.  Today was my drill day and consisted of:

•  500 yard warmup focusing on breathing on each side. 
• 400 yards swimming with paddles focusing on pulling through the water
•  200 yards kicking with fins
•  800 yard drill. 4 sets of 50 finger drag, 50 catch up, 50 pull, 50 sprint.
• 200 kick on side
• 400 cool down with bouy

Nutrition - 16 oz of Spark energy drink.    Key Ingredients:

B-vitamin complex (thiamine, riboflavin, niacin, vitamin B-6, vitamin B-12 and pantothenic acid), taurine, L-tyrosine, choline, caffeine, GABA (gamma-aminobutyric acid)

Song of the Day - Hey Jude.  It was the last song performed by a guy on American idol last night so i woke up with it in my head.  Kind of fun to swim to:)

Motivational words of the day -  this is a new feature to my blog.  I learned that the mental part of ironman is also very tough so i need to think positive.  Today's was DON'T DROWN.  Before i got in the water in Oceanside I told myself i did all the training and new i could swim 1.2 miles so if I continue to increase my distance for ironman I won't "drown" doing 2.5.

Feb 1 thru Feb 8

As you may already know I was negotiating a new job all week and didn't have time to post.  However I did have time train and only missed one day (Friday's swim).  I'm just going to post some highlights for now.

Good swim Tuesday the 2nd,  Renee watched and said my form seemed much improved over the last month.  Thursday's run/cross training session was perticulary strong.  Saturday I did my first 3 hour indoor training session watching the lake placid video and did all 55 miles.  My butt hurt but I felt great.  Sunday I ran 4.5 miles at a better pace then I've been training then did another hour on the indoor trainer. 

My knee has been great, no pain at all.  My shins have been hurting as are my hips and shoulders.  More annoying then hurting i guess.  Might as well get used to it.   Ordered a new wetsuit as well as some nutritional products. 

Really pumped for Oceanside, pumped and confident.  This may be another tough week to post since i don't have work email yet but i'll try and stay on top.  Next week I should be back to normal.

Keep following please.  Thanks.

Sunday January 31

Distance -  1 hour run, 1 hour spin class.  Worked hard but it seemed easy which I guess is a good thing.  Decided not to push it.  For some reason my knee has been doing fine.  YAY! 

Nutrition - Cliff bar, water, gu.  No problems which is good because if I threw up three days in a row I'd be worried.  Not sure what is going on but I am ALWAYS hungry and as soon as I feel hungry i feel like I'm going to be sick. 

Song of the day -  A song by Ludacris that the spin instructor played.   Gotta love that name :)

Saturday January 30

Distance - 2.5 hr indoor ride which I think should calculate to 40 miles (15 per hour).  5 mile run (10 degrees with the wind chill)   Ipod froze again.  UG!  This cold weather training is psing me off.  However I did pick up my NEW BIKE today!   Of course I couldn't ride it since frostbite is probably not a good thing, can't wait though.  Feels really really different so it will take some getting used to.  I am bringing it to Oside.

Nutrition - One bottle of cytogainer, one bottle of water.  No problem on the bike but threw up on the run.
I think the problem is that I drank a lot of the mix in the last half hour on the bike.   A teamate recommends not to take anything then so I have time to digest and not have stuff swirl around in my stomach.  Having said that I'm going to try what the guys on my team that have done Ironman all use.  A mix of products called cytomax and carbopro, none of them have a problems so I'll try it while I still have time.

Song of the Day - 21 guns.  No idea who it is by but it was the theme song to the movie transformers 2 which I watched while riding.  Sure would be nice to watch a few movies during Ironman :)

Friday January 29

Distance - 2000 meter swim, 50 minutes

Nutrition - Cereal ( cheerios)  Not good for me, had to throw up in the pool,

Song of the day - Light my Fire and other assorted Doors tunes

Thursday January 28th

Distance - switch with Wednesday, weights and swiss ball routine at home

Nutrition - pancakes

Song of the day - Elvis Costello greatest hits

Wednesday January 27

Distance - 8 miles.  Had to switch Thursdays workout today since I need to be to work early Thursday and won't have time.  45 minutes (3.7 miles)  on crosstrainer - 15 mins. at heart rate 135 (80%) 15 at 124 (70%) 15 at 110 (60%)  then 45 minutes (4.3 miles) on treadmill  hill level 3. 

Nutrition -  bowl of chili and a cheeseburger.  Obviously i didn't realize I'd be doing this workout when I ate lunch but it must have digested well because I didnt' have a problem.  However I did burn 1100 calories and was sweating profusely. 

Song of the Day - Paul Hardcastle came on at just the right time when I needed to settle into my run pace.

Tuesday January 26

Distance - 2500 meter swim.  Done in drills so it didn't really feel much harder then 2000 and only took another 10 minutes.

Nutrition - 2 eggos and spark energy drink

Song of the day -  Ring of Fire and other assorted Johnny Cast tunes

Sunday January 24

Distance - 9 miles.   45 minute cross trainer on level three (3.5 miles) 45 minute treadmill on Hill level 2 (4.5 miles) 15 minute cross trainer (1 mile)  Pretty happy with my knee and legs.  Hips are starting to bother me though.    Actually looking forward to a outside run soon.  I was Inspired by Lori, Susan, Alan, Jeff, Denine and Lisa running the Carlsbad half today.  Great job everyone. 

Nutrition - Oatmeal and plenty of water.  I might have gone overboard putting on winter weight.  I almost fainted when I saw 179 on the scale.  But I know it will be gone soon so I'm not really worried.

Song of the Day -  Catch a wave.  (and your sitting on top of the world)

Saturday January 23

Distance - 50 mile bike.  My first 50 miler.  Once again riding with my teamates is really helping although it's frustrating to always trying to catch up, especially on hills.  Even with two pair of gloves two of my fingers were frozen which made it rather annoying.  Everything else was warm though.

Nutrition - what happens when you go riding with two water bottles in 29 degreee tempreture, correct, they freeze.   Fortunately after 32 miles we were near my house and everyone else was done with their ride so I finished the last 18 miles on my indoor trainer.   When my cytogainer mix thawed a bit it was delicious.

Song of the day - Hitching a ride.   Not sure who that's by but it's what I wanted to do, hitch a ride home.

Friday January 22

Distance - 2000 swim - drills getting too easy.  Changing up for Tuesday 1/26

Nutrition - Bagel, needed coffee but the line was too long

Song of the day - Pulling mussels from a shell and Brass in Pocket.  (there is a swimming exercise where you pull your body past your arms and put your hands in your pocket)  Hey, it worked

Thursday January 21

Medical update - Two of teamates are doctors and both agree with not having surgery at the present time.  Physical therapy, ice and Kinetic taping they think should work fine. 

Distance - 45 minute cross trainer at 132 heart rate.  I'm going to use my own monitor as I'm not sure the machine I was on was working properly.  At our team meeting last night we talked about heart rate training so I'm going to look into that a bit.  30 minute run on treadmill hill level 3.  My knee was a bit cranky but I iced it on the commute in and now it's fine.  It could use a day off (swimming tomorrow)

Nutrition - Also discussed Nutrition last night as a represented of Accel gave a speech.  I showed him the ingredients of the product I've been using (cytogainer) and he said if it's been working to keep using it.  He's done 20 Ironman so I trust him.  Someone asked if it's a problem that they are not hungry when they first wake up and can't eat.  He said try liquid (like cytogainer) or wait 90 minutes into exercise to take it as that's when what is stored in your body gets depleted.

Song of the Day -  You can make it if you try - Sly and the Family Stone

Wednesday January 20

Distance - 1500 swim, 45 minute swim class.   I was supposed to do my first 2500 meter swim today but will do it Friday instead.  Wanted to jump right from the pool to the bike to get that feeling.  Stamina felt great.

Nutrition - Spark (a little before the swim and during the bike)

Song of the Day - Ventura Highway (getting ready for Oceanside)

Tuesday January 19

last minute decision to combine Tuesday and Wednesday

Monday January 18

Second opinion today- no surgery.  The doctor says if it was his knee he wouldn't operate.  Of course other surgeons would (greedy ones)  he doesn't think it's that bad and surgery might not even improve it much.

Distance - 1 hour run (treadmill) 45 minute cross trainer due to a cancelled spin class.

Nutrition - Subway sandwich, no wonder my stomach was grumbling.  Of course it could have been the disgusting amount of food I ate watching football yesterday. 

Song of the Day - Rhinestone Cowboy    Ok I'm only kidding but I'd prefer Glen Cambell to Tony Romo right about now.

Sunday January 17

switching Mondays off day with today.  Did a little weight while getting READY FOR FOOTBALL

Sorry Charger friends but at least you got a good game, my team got CRUSHED. (cowboys)

Saturday January 16

Disatnce - 30 mile bike, 4 mile run.  Had to cut the bike a bit short due to frozen toes but felt great doing hill repeats.  The four mile run was harder then I hoped, not from tired legs but from a stamina point of view.

Nutrition - cytogainer and water on the bike then a power gel before the run.  After the run started feeling quezy but think it was the expired power gel.

Song of the day - Under Pressure, by Bowie and Queen

Friday January 15

Distance - 1750 swim 44 minutes.  I misread my watch and thought I was on 2000 meters but it was actually 2000 strokes.

Nutrition - English muffin, spark

Song of the Day - It's a beautiful morning by The Rascals

Thursday January 14

Distance - 45 minute cross trainer cardio level three, 4 mile treadmill run.  Felt my knee more then usual

Nutrition - cliff bar and plenty of water

Song of the day - Bat out of Hell, Meatloaf

Wednesday January 13

Distance - half hour cardio, weights.  Spent a little more time in the weight room today trying to learn some different exercises to keep my routine fresh and hit different areas.  Focus on abs, back and shoulders.

Nutrition -   Waffles before

Song of the day - Whatever was on in the gym,

Tuesday January 12

Distance - swim 2000 meters.  Slightly changed my drills but need to change them a bit more.   Started doing chaotic starts to stimulate the beginning of a race and will make that part of every drill day.  Basically starting faster and sighting a lot then calming down and falling into pace.

Nutrition - English muffin, Spark

Song of the day - Soul Kitchen by the Doors

Monday January 11

Distance - 30 minute arc trainer, 50 minute treadmill  on hill level 2, 6.0 setting (11 minute mile), 15 minutes x-trainer.     I just don't think running 9 miles is smart with a torn meniscus so i plan on running some of the scheduled distance and making up the rest on less pounding machines. 

Nutrition - I had a pretzel around 1.5 hours before and a gu 15 minutes before.  Between each machine I fillled up a 16 oz water bottle so my hydration was good.

Song of the day - Man of constant sorrow from the movie O' Brother where art thou.  Love that song, and that movie.

Doctor update - Got my yearly physical and will let you know the results.  Had my blood pressure meds changed to Diavan, hopefull it will prevent me from getting dehydrated as much.

Sunday January 10th

Distance - Bikram Yoga Class  (could not do todays scheduled run, see tomorrow)

Nutrition -  Hot cereal and english muffin plus plenty of water.  I don't think I'll eat this much before a Bikram Class again, felt a little queasy.

Song of the day - River deep, mountain high, not sure why :)

Saturday January 9

Distance - 2 hours on cross trainer.

Nutrition - 16 oz water, 16 oz cytogainer.  No stomach or thirst issues.

Song of the day - da da dun, da da dun (theme from sports center)

Friday January 8

Who pulled the plug?

When I got to the Y there was no water, seems someone accidentally or intentionally drained it.

I will replace Monday's off day with today.

Thursday January 7

Distance -  4 mile treadmil run on Hill level 2.  20 minutes on x-trainer.  All this after hearing "the news"
see below

Nutrition -  one beer, cheeseburger and fries   Yea I know, not great but I wasn't in the best mood.  See below

Song of the Day - Jump by Van Halen   "might as well"

Doctor update -  a "slight" setback.  I have a torn meniscus and will need artroscopic surgery. I can train right up to the day of surgery then will miss one week in the pool, two weeks on the bike and 4 weeks of running.   Considering I thought it was tendonitis which would have meant living with this irritating pain forever I'm pretty happy knowing it will soon be gone.  You didn't think a little think like surgery was going to make me quit Ironman did you?

Wednesday January 6

Distance - 30 minutes cross train, one hour personal trainer.  Bally's gym was having a ridiculous sale which so I signed up on a month to month basis to give me more options to train.  It came with a one hour free PT session so I had the guy teach me the machines I wasn't familiar with and exercises that won't hurt my knee.

Nutrition - pannini (no problem)

Song of the Day - Walk like a man by the Four Seasons

Tuesday January 5

Distance -  2000 meter swim (drills) I really need to put my glasses on when reading the schedule, i only needed to do 1500. Time to change my drills.

Nutrtion - coach tells me to try and eat a bagel before the swim which I did.  No problem but I don't really think i had time to digest it.   Tea with honey never sits well with me so I won't be doing that any more.  It was a freaking cold walk to the Y though. 

Song of the Day - The Reflex by Duran Duran.  "don't say your easy on me, your about as easy as a Nuclear War"   always loved that line :)

Sunday January 3

Distance - 60 minute run, 45 bike.  Even though I just got prescription glasses somehow i misread my schedule but still it was a great workout.  First 30 minutes on the treadmill, then a killer 45 minute spin class, then another 30 on the treadmill.

Nutrition - While I did drink plenty of water i should have eaten more then the oatmeat I had for breakfast.  I was starving after and didn't feel great.  Also need to start paying attention to when to use my inhaler.

Song of the Day - Not sure of the name of the song, I think it just a beat that fit the spin class.  I usually like to hear songs but it did keep a good pace going.

Saturday January 2nd

Distance - 30 mile bike (indoor trainer) 2 mile run (outside in 7 degree weather)  Awesome new winter gear really helped.

Nutrition - During the bike I drank 16 ounces of water and 16 ounces of cytogainer.  No stomach issues and no hunger at all.  I'll keep using cytogainer but I keep gaining weight when using it.  Of course it could be the stupid amount of food I ate over the holidays but i'm at 176 which is ridiculous for me.  Not too worried though, I'm sure the extra weight will be gone before long.

Song of the Day - Unfortunately my ipod froze on the run, guess i'll have to wrap it next time.

Friday January 1

Distance - 1 hour x-trainer.  New Years Day is never an easy day to work out but of all years this is the one I had to do something.  Since i did my swim on Thursday I and have to run Saturday and Sunday I thought this was a good way to start the year.

Nutrition - It was 6pm when I finally worked out and all I ate all day was French Toast for breakfast and grilled cheese for lunch.

Song of the Day - Hang on Sloopy (as I watched the Rose Bowl Champion Ohio State Buckeys kick ass)