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.

One of the Hardest days Ever

On January 20th my wife and I lost our dog Belle. A 7.5 year old Golden retriever who brought more fun into our house that I realized. I never had a dog growing up and in 2003 Lynn and I decided to that if we were going to get a dog then it would be a Golden. After a lot of reading an preparing we brought home Belle from a breeder in Maine. It was an event that would change who we would be for the rest of our lives.

As many couples say the dog is the first child and Belle was ours. In 2006 we had our first child. Jack was soon to have 2 mothers as Belle became instinctively loving and protective of him. Belle would often nap with him in the floor right under his crib. She never once showed a tooth and always was ready to shower you with love and playful games. She continued her love when our youngest was born. After surgery for a foreign object in her belly, Belle started to have complications post-op. After several attempts to save her we had to let her go.

I never really understood the loyalty that this member of our family had until the first day I had to live without her. She truly was loving unconditionally and will be missed.

Happy New Year

I was back in the pool today and man did my time make me even slower! Ouch. tough workout but it is that time of year to get back after it. A short 35 session for a total of 1500 yards. It will only be a matter of time when I am able to get back to where I want to be. In do time.

This afternoon I went for a good 6 mile run in 45 min. Felt pretty good. I am going to be cutting back on my CrossFit and adding more endurance cardio into the mix. I want this to lead into my indoor TT the middle of Feb. So I will plan on building some fitness and add yoga as a part of strength building. Lets see how this all plays out!