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)