Pironman

thursday may 6

2010-05-06T10:08:00.001-07:00

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

2010-05-06T10:07:00.000-07:00

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

2010-05-06T10:02:00.000-07:00

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

2010-05-06T09:58:00.000-07:00

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

2010-05-03T13:05:00.000-07:00

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

2010-05-03T12:58:00.000-07:00

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

2010-05-03T12:44:00.000-07:00

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

2010-04-28T10:00:00.000-07:00

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

2010-04-28T09:19:00.000-07:00

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

2010-04-28T09:13:00.000-07:00

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

2010-04-25T17:09:00.000-07:00

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

2010-04-25T17:06:00.000-07:00

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

2010-04-25T17:02:00.000-07:00

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

2010-04-25T16:54:00.000-07:00

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

2010-04-18T18:46:00.000-07:00

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

2010-04-18T18:30:00.000-07:00

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

2010-04-18T18:25:00.002-07:00

Fridays are off days, YAY

Thursday April 15

2010-04-18T18:25:00.000-07:00

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

2010-04-18T18:20:00.000-07:00

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

2010-04-18T18:16:00.000-07:00

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

2010-04-13T19:00:00.000-07:00

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

2010-04-12T05:55:00.000-07:00

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

2010-04-12T05:38:00.000-07:00

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

2010-04-12T05:23:00.000-07:00

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

2010-04-12T05:20:00.000-07:00

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

2010-04-07T07:50:00.000-07:00

     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

2010-02-08T19:39:00.000-08:00

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

2010-02-01T12:27:00.000-08:00

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

2010-02-01T11:45:00.000-08:00

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

2010-01-31T19:35:00.000-08:00

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

2010-01-31T19:32:00.000-08:00

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

Nutrition - pancakes

Song of the day - Elvis Costello greatest hits

Wednesday January 27

2010-01-28T10:45:00.000-08:00

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

2010-01-28T10:35:00.000-08:00

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

2010-01-25T10:57:00.000-08:00

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

2010-01-25T10:48:00.000-08:00

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

2010-01-25T10:33:00.000-08:00

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

2010-01-21T11:02:00.000-08:00

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

2010-01-20T14:32:00.000-08:00

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

2010-01-20T14:27:00.001-08:00

last minute decision to combine Tuesday and Wednesday

Monday January 18

2010-01-20T14:26:00.000-08:00

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

2010-01-18T07:04:00.000-08:00

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

2010-01-18T07:01:00.000-08:00

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

2010-01-18T06:47:00.000-08:00

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

2010-01-18T06:43:00.000-08:00

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

2010-01-18T06:39:00.000-08:00

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

2010-01-12T14:49:00.000-08:00

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

2010-01-12T14:42:00.000-08:00

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

2010-01-12T14:25:00.000-08:00

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

2010-01-12T14:20:00.000-08:00

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

2010-01-12T14:16:00.000-08:00

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

2010-01-08T08:12:00.000-08:00

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

2010-01-08T07:59:00.000-08:00

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

2010-01-05T19:46:00.000-08:00

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

2010-01-05T19:38:00.000-08:00

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

2010-01-05T19:29:00.000-08:00

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

2010-01-05T19:21:00.000-08:00

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)

December 31.

2009-12-31T09:38:00.000-08:00

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

2009-12-31T07:24:00.000-08:00

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

2009-12-31T07:16:00.000-08:00

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

2009-12-28T07:22:00.001-08:00

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

2009-12-24T08:50:00.000-08:00

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

2009-12-24T08:48:00.000-08:00

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

2009-12-21T07:58:00.000-08:00

Distance - One hour swim. BORING!

Nutrition - spark

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

Sunday December 20

2009-12-21T07:56:00.000-08:00

SNOW DAY :)

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

Saturday December 19

2009-12-21T07:55:00.000-08:00

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

2009-12-21T07:52:00.000-08:00

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

2009-12-17T12:46:00.000-08:00

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

2009-12-17T12:38:00.000-08:00

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

2009-12-17T12:31:00.000-08:00

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

2009-12-14T10:18:00.001-08:00

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

2009-12-14T10:17:00.000-08:00

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

2009-12-14T10:08:00.000-08:00

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

2009-12-10T11:23:00.000-08:00

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

2009-12-10T10:46:00.000-08:00

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

2009-12-08T09:59:00.000-08:00

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

2009-12-08T09:52:00.000-08:00

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

2009-12-08T09:46:00.000-08:00

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

2009-12-08T09:39:00.000-08:00

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

2009-12-08T09:34:00.000-08:00

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

2009-12-01T19:56:00.001-08:00

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

2009-12-01T19:55:00.000-08:00

Distance - 1500 meter swim

Nutrition - Spark

Song of the Day - L O L A

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

2009-12-01T19:51:00.000-08:00

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

2009-12-01T19:47:00.000-08:00

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

2009-11-25T09:54:00.000-08:00

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

2009-11-25T09:46:00.000-08:00

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

2009-11-23T19:32:00.000-08:00

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

2009-11-23T19:22:00.000-08:00

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

2009-11-23T19:09:00.000-08:00

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

2009-11-23T19:06:00.000-08:00

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

2009-11-23T18:44:00.000-08:00

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

2009-11-23T18:34:00.000-08:00

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

2009-11-23T18:16:00.000-08:00

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

2009-11-23T17:50:00.000-08:00

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

2009-11-15T14:17:00.000-08:00

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

2009-11-15T13:59:00.001-08:00

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

2009-11-14T06:16:00.000-08:00

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

2009-11-13T06:32:00.000-08:00

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

2009-11-11T07:26:00.000-08:00

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,

2009-11-11T06:45:00.001-08:00

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

2009-11-10T14:27:00.000-08:00

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.