questions, keep them to yourself!

I was in the pool finishing a workout the other day and a guy stopped me and asked me what my diet was and what supplements do I take. I thought it was innocent enough as I explained I eat a lot of protein, take multi vitamins and have one amino acid shake form BASE Performance a day. He said no really, WHAT do you take? I then replied nothing more that what can be grown in the ground or fed livestock. He kept badgering me, No Seriously what do you take?

At this time I informed him that I work my ass off and sleep about 5-6 hours a day and eat every type of protein I can get my hands on and that if I don't finish my swim now I might say something I could regret. His dumbfounded reaction was all I needed to see as I went to start my last set.

In a world of BALCO and Barry Bonds I think the art of hard work is forgotten about. Stop asking stupid questions people.

recovery week

I had a couple of great workout to end last week. I think I made some pretty good gains. One consisted of a 5k time trial on the treadmill, only cause the weather was not cooperating and was strapped for time. With a 1 mile warm up I then followed with my 5k where I held a 5:41, 5:38 and a 5:35. I have to say I was pretty pleased with my effort and before that I had finished a swim workout. So I was happy. Friday I had PT with the Academy. I am a PT instructor in one MA's. police academy's so i get to get a recovery run or strength workout in a couple times a week. After PT i rode on the trainer for an hour with 2x20 min at 95% FTP. the first set was OK, I was just under my number. I got pissed and the after a 10 min spin back at it. Second set was great I was holding 105% and managed to bump up my ftp to over 300 watts. Considering that I was kicking my but all week and still had those power numbers gave me the belief that I made some strides. This week is recovery and then back to race specific training before the JCC in May.

sticking points

Strength phase is going pretty well. Week 5 of the 12 week set and right now my body is sore and tired. I went and got adjusted with Dr. Dave. It felt great. Back in the pool this am for a heavy main set of 200 all out followed by 500 at race pace only to do it all over again. This afternoon I have a fast run. 5 miles with the middle 4 at 5k pace. should feel great!

results: sticking to this program has been beneficial. Main set ; 1st set 200= 2:30

500=7:32

2nd set 200=2:33

500=7:30

I was pretty happy with both times. My first race is in 8 weeks and I know that I will gain a little more fitness from here on out. Going out for the run in a little bit. Going to do it on the tread mill.

double dip

had a tough swim today. Did about 2200 yards with a main set of 14x100 on 5 sec rest at 1:25. I was pleased that I was able to hold the pace for all of them but noticed rest time was creeping toward 10 sec. I have to work on that.

Following that was a 7 mi run on treadmill with 5k pace on the even miles. felt good and strong.

Tomorrow I have PT at the academy then an easy bike recovery for 60 min at 75% FTP.

Ash Wednesday

strength phase is hurting, big swim today with 7x200's with 20 sec rest under 3:00 min followed by 4.5 miles with a 4x .25 miles at 5:25 pace. I can't wait to see how this will feel in the am. oh yeah another swim and 7 miles at Half marathon pace.

I do have to say that I felt strong during the swim and was getting faster towards the end of major set. Weigh in was at 192. 3 more pounds to go. I know I said 190 but I will take an extra 10 seconds per mile if I can drop one extra pound. Till next time...

Strength Phase

I have started the Strength Phase of my training program this week. It is going well so far. Had a good 3000 yard swim set today and it was a lot of distance and pull. One of the other things that I will be working on also is building up strength on the bike. I am thinking that will revert to what built my fitness to a higher level in 08. Swim and bike...which will help lead to lung fitness for a better run. I will be focusing on sprint races this summer. Maybe one Oly Distance. I am looking forward to the warm weather come in so I can get outside and stretch my pedals.

Currently weighing in at 193. I raced at this weight last year. I think that dropping 3 pounds between now and May 15th will also help with my running without dropping power on the bike. Let's see how the next couple weeks go!!

Spring is around the corner

It has been awhile since my lst post. I have been training for the up coming season and things are going pretty well. On Feb 20th I did the Boston TT at Landry's. I used my road bike and the numbers were ok. I was higher than I was last year at this time. I road a avg. power of 292 for 20 mins. I will retest myself again on May first and hope to break 305. We'll see. Swimming is coming along as well. I feel pretty comfortable and am looking forward to using my new sleeveless wetsuit.

I was down in FLa last weekend to watch my wife and sister in law run the Princess half marathon. They did great! It was nice to run in hot weather. Temp was 85 every day! can't wait to get that weather back here. It was a great trip and we took the kids to Disney World. Magical!

The next few weeks are going to strength build for Tri race season. Specific swim bike run sessions. I just completed a 3 week speed session and plan on using this for the JCC in marblehead. That will be my first race! That is all for now.