Placid to Placid KarmaStriders; Come ironing w/ me to stop MS.
This ongoing Blog will be a thorough account of one man's entire 30 week experience from training start to finish line at IMLP 2011; all to stop MS
Know that the reason for this project is purely to share, and possibly have, some positive impact on anyone who chooses to follow. The past 7 years of endurance sports has initiated an irreversible positive influence on my life, outlook, and desire to share and make our world a better place. If even a few ppl get something out of this, it's been worthwhile. If not, ,, it will still be fun and help me stay focusrd.
Take my hand,,,,,,let's go ironing,,,,,,,again.
Two years ago in 2009 I was fortunate to have lived the dream of completing Ironman Lake Placid within a fraction of a second of the course 17hr cutoff while 'Ironing' to Stop MS as a member of the Philly-tri club + MS KarmaStriders. Official time, 16:59:59.86
I run to Stop MS. Greater Delaware Valley NMSS.
http://www.nationalmssociety.org/chapters/pae/fundraising-events/i-...
Tri-youth-alon. Dedicated to fighting and preventing childhood obesity through multisport and all of it's benefits.
http://www.triyouthalon.org/
Tim Kerr Charities.
http://www.timkerrcharities.org/
Full race account click below:
http://www.mytritraining.net/profiles/blogs/im-lake-placid-09-piece...
Videos of midnight finish click below:
http://www.mytritraining.net/video/imlp-09-team-runners-edge-1
http://www.mytritraining.net/video/ironman-lake-placid-2009
Article: Lava magazine. From the finish line, The midnight hour:
http://lavamagazine.com/features/from-the-finish-line-the-midnight-...
This was a hard earned treasure that required an almost unconscious level of dedication to the extent of actually LIVING an endurance lifestyle. Diet, expenses, Free time, business, family, friends, holidays, videos, ,,,,,
As my body type is not one of your stereotypical endurance athlete, and LIFE HAPPENS along the way, FOCUS plays a big part in the training.
the training, at least for me, is the skeleton on which all other aspects of my daily life will be built.
R-Las Vegas R+R Marathon/Half NV 12/6/09 2:20:28 MS KarmaStriders
R-Philadelphia Marathon/Half PA 11/22/09 2:40:00 MS KarnaStriders
R-Chicago Marathon IL 10/11/09 6:30:00 MS KarmaStriders
R-ING Philadelphia Distance Run PA 9/20/09 2:23:28 MS KarmaStriders
S-Chesakpeakman-MD-Support Lacey Kleckner V-Run Course
R- Tim Kerr 7-miler-NJ- ????????? KarmaStriders
IM-Lake Placid Ironman Usa NY 7/26/09 17:00:00 PTC MS
T-Philadelphia Insurance Triathlon PA 6/28/09 3:08:46 PTC MS
T-Black Bear Triathlon Half/70.3 PA 5/31/09 8:37:48 PTC MS
R-Broad Street Run - 10 Miler PA 5/3/09 1:40:48 MS KarmaStriders
While volunteering at IMLP 2010, I had very 'outside' thoughts of registering to again, IM-prove myself at IMLP 2011.
Well, as you may know, or have heard, there really is nothing quite like an ironman or iron-distance race. The community, intrigue and awe of the day is like no other. As a result, I got a little caught up in the excitement, and did, in fact drop down my hard earned $600 for a 2011 race entry. Kind of nuts as it is 1 year away, rain or shine, non-transferable and for the most part, non-refundable. Sort of makes you scratch your head and wonder, huh ?
A few friends expected along the way:
List is sure to grow.
KarmaStriders: (once a strider, always a strider.)
- Elizabeth Ryland
- Nora Tropey
- Lacey Kleckner
- Vinnie Mancini
- Jeff Bauer
- Franci + Bryan McCauley
Friends of the Striders:
- Wendi Platt
- Bill Hauser
- Eric Frary
- Wendy Duffy Mastropolito
- Mary Lahtza
- Randy Lahtza
- Dave Madden
- Denise Krause
- Joe Ricci
- Johnny King Marino
- Polly Jansen
- Chris Very
Team Strike out MS:
- Kate Morse
Getting started.
Prepping my systems.
Cleanse + re-nourish.
body, mind, soul,
Thanksgiving has become my annual 'last hurrah' for food. This is the week when I purge my cabinets and refrigerator of all 'less than healthy' items that have slipped through the cracks over the year. All
purged items will be donated to a church or synagogue to be put to use.
Just here starting to look ahead at IMLP 2011. I'm starting base building
phase Monday Dec, 13. Anyone looking at new distances for themselves w/
'A' races in 2011 are certainly welcome to hold my hand and get off on
the right foot for the season, we can get each other to wherever we
each DECIDE we're going.
Highly recommended read from time to time. Chi-Running.
Here's a little review.
http://www.mytritraining.net/profiles/blogs/chi-running-review
Let's get started. In an effort to display the benefits of eating properly
according to the Karma-food guidelines, I will start on Dec, 7 2010 w/
a 3 day juice fast/cleanse, and track results. Always keep in mind
that I come from quite the food background and consider food to be one
of life's pleasures. Eating properly does NOT have to be difficult, nor
lack taste and pleasure.
Events along the way,
Broad Street run,
http://www.mytritraining.net/events/broad-street-run-1
Eagleman Half, June 2011.
http://www.mytritraining.net/events/eagleman-703
Target event -
IMLP 2011.
http://www.mytritraining.net/events/ironman-lake-placid-3
Mon, Dec. 6, 2010.
Current weight - 208.6
Target weight - 185 - 190
Current BF% - 19.8
Target BF % - 11-14
Resting HR - 66 bpm
WK1 Sun, Dec, 19.
wt. 199.9 down 8.7 lbs.
bf% 17.8 down 2 pts.
WK2 Sun. Dec, 26. 2010.
wt. 197.8 down 2.1 lbs. ttl. 8.8 lbs.
bf% 17.8 no change 2.0 pts.
WK3 Sun, Jan, 2, 2011.
wt. 197.2 down .55lb 9.35 lbs.
bf % 17.2 down .6pts 2.6 pts.
WK4 Sun. Jan, 9, 2011.
wt. 196.5 down .7 lb 10.05 lbs.
bf% 16.8 down .4 pts 3.0 pts.
Wk5 Sun. Jan, 16, 2011.
wt. 196.5 down 0 lb 10.05 lbs.
bf% 16.2 down .6 pts 3.6 pts.
Wk6 Sun. Jan, 23, 2011.
wt. 196.0 down .5 lb 10.55 lbs.
bf% 16.2 down 0 pts 3.6 pts.
Week 7 summary.
wt 194.5 down 1.5 lb 12.05 lbs.bf % 16.0 down ,2 pts. 3.8 pts.
Week 8 summary.
wt 194.5 down 0 lb 12.05
bf % 16.0 down 0 pts. 3.8 pts.
Week 9 summary.
wt 196.0 up 1.5 lb 10.55
bf % 16.2 up .2 pts. 3.6 pts.
Week 10 summary.
wt 195.0 down 1. lb 11.55
bf % 16.0 down .2 pts. 3.8 pts.
It's really a simple formula.
If your output is greater than your intake, you'll lose body fat.
You will, in fact make your world a better place from inside out.
(This momentum can be taken as far in your life as you decide.)
Reason : Everything in our lives starts with diet and exercise.
(Good or Bad)
- Energy level
- Posture + how you carry yourself
- Ability to focus
- Countless health issues. Both today and future.
- Dermis condition
- Attitude
- Self esteem
- Outlook on life
- Save $
- and much much more,,,
- Taking it even further: (the MASSIVELY expensive and poorly managed health care industry.)
Origin of Karma:
http://www.mytritraining.net/profiles/blogs/origin-of-karma-my-tri
The name ‘Karma’ is a constant reminder
to all that our actions have far rippling, LIKE, consequence
So please be sure to keep all actions as positive as possible.
Remember; we're all people FIRST.
'admittedly crude + simple' Karma guidelines.
Initial eating guidelines:
A bit general to be easy to implement and follow.
NOT an intimidating, calorie counting total 'A' type approach.
A) 3 categories of foods: (quick lists.)
-Everything you intake should be beneficial or of high yield.
1: NEVER
- White flour
- High Fructose corn syrup
- Deep Fried
- Soda
- Iceburg lettuce
- Shellfish
- Anything highly processed
2: IN MODERATION
- Red meat
- Coffee
- Tea
- Healthy carbs
- Egg yolks
- Nuts
- Fruit + Berries
- Cheese
3: ALL YOU WANT.
- ABF Chicken
- Fish
- Egg whites
- Dark greens
- Water
- Vegetables
- Focusing on Locally Grown produce.
- ABF Lean Protiens. (Anti-Biotic-Free)
- Only naturally occuring sweeteners.
B) A few guidelines.
- I choose to focus on Body Fat pct. NOT weight. Muscle is heavier than fat.
- Do NOT measure results every day. This will be frustrating. Give your efforts time to take effect. Every few days is fine, and use the same scale for consistency.
- Remove all unhealthy items from refrigerator and cabinets. Donate it to a local shelter etc.
- Always eat properly w/ in 45 mins of waking up.
- Eat reasonably, 5 times a day but avoid 'grazing'.
I actually pack and carry my Karma food cooler w/ me daily. (Knowing that my food for the day is
accounted for, actually removes temptation in my daily life AND saves
me $ and bad calories.)
- Never eat w/ in an hour of going to sleep for the night.
- Always eat w/ utensils and NOT a sandwich as we are lazy and tend to finish what we are
holding whether we are still hungry or not. Our body takes a few
minutes to register our intake.
- As food is one of life's pleasures, pick one day a week as your reward day. EAT WHATEVER YOU WANT.
***Institute these guidelines one at a time at your own pace. Improving our eating habits and teaching our youth better habits is the only GUARANTEED way to improve our foundation of, as well as health and wellness,
A few reasons why to improve eating habits:
- The problem w/ being ON a diet is that you will soon get OFF that diet.
- In general- Everything your body NEEDS nutritionally can be supplied w/ a proper diet. All extra or unnecessary intake will be stored or processed and excreted making your systems work much harder.
- The multi-billion dollar diet/weight loss industry continues to grow yet, ONLY 5 % of ppl who achieve goal weight loss maintain their results.
- Save yourself $. The pharmaceutical, health care, and diet/weight loss industries know this, (just to name a few) and rely on the laziness and desire for instant gratification of the human animal to fuel their massive sales and continued growth. Couldn't those billions be put to better use ?
- Remember: we did NOT get to be unhealthy and create an alarming situation of childhood obesity overnight. THUS it will NOT go away overnight. THERE IS NO QUICK FIX !! WE GET WHAT WE EARN. Again, PATIENCE and improve habits and habits of our youth.
- Strengthen the family,,,,,, (more on this later.)
-3 day juice fast and cleanse:
Tues Dec 7 / 2010;
-Finishing up my last meal.
I have decided to include a Detox / cleanse w/ my juice fast which starts now. Next solid food will be Fri Dec / 2010 @ 8 pm.
Diet during Juice fast will be only Tea w/ honey optional and water
It is usually much easier than it sounds. The first few pangs of hunger day one are the toughest.
A few benefits as I understand;
(remember, I am NOT a nutritionist.)
- Find time. It's pretty remarkable how much time we spend w/ regard to eating.
- It's a 'quick win', will power is like a muscle + gets stronger as it is exercised. Fasting is a reasonably easy quick will power win to get some momentum for the months ahead.
- Saves a little $ for a few days.
- Stomach will shrink a bit and be quicker to fill after the fast.
- Bodies focus and energy shifts from digestion to strengthening immune and other systems.
Detox kit; HEEL brand,
Here's how you break a successful 3 day juice fast.
Quinoi
Pepper medley
Norwegian salmon w/ garlic + black pepper.
To Be Continued/
Nice IMLP stuff on Site, Run.tri Thank you Jeff Bauer.
http://www.runtri.com/2007/07/ironman-usa-lake-placid-2008-everythi...
Equipment, tools, and gear of choice:
Scale: Tanita BC-590BT Body Composition Monitor
Wetsuit: Ironman instinct, sleeveless.
Westuit: Quintana Roo Ultrafull longsleeve
Aquasphere vista goggles
http://www.aquasphereswim.com/
Flippers
http://www.aquasphereswim.com/
Pull Buey
Cycling shoes: Specialized Pro Road Team SAXO
http://www.specialized.com/us/en/bc/home.jsp?utm_source=google&...
Helmet: Specialized road.
http://www.specialized.com/us/en/bc/home.jsp?utm_source=google&...
Pedals: Speedplay.
Bike: Kuota K-Factor.
Bike Trainer: Performance TravelTrac V
http://www.performancebike.com/bikes/SubCategory_10052_10551_400133...
Shoes: Saucony Fastwitch - short + track runs.
Asics Gel Kayano - long runs.
http://www.saucony.com/store/SiteController/saucony/home
HR Monitor: Polar RS300.
HR Strap. Polar
Tech eye wear: Rudy Project Rydon
http://www.e-rudy.com/?gclid=CJKomNrA6KYCFcbc4AodGmQH2A
Road ID
http://www.roadid.com/Common/Catalog.aspx?C=RoadID
Forze Bars: Deliscious and easily received by my body during long sessions.
http://www.forzegps.com/
Motivation:
Video:
The opening scene of 'Apocalypse Now' that comes to mind whenever I find myself looking for an excuse to NOT get my workout in. (usually weather.)
http://www.youtube.com/watch?v=WEgqIY7xgtE
Audio:
World Famous supreme team show:
http://www.youtube.com/watch?v=Zpxqf1wYNrA&feature=related
T'il I collapse:
http://www.mytritraining.net/video/ironman-till-i-collapsY
A few poignant sayings to remember.
- 'Weather you think you can, or think you can't; you're right.'
- 'Nobody ever drowned in sweat.'
- 'Rest is as important than the work'.
Training:
Custom training schedule by Mid-atlantic multisport. Bill Hauser.
http://www.midatlanticmultisport.com/index.html
Custom training schedule by Tri Force : Kevin Coady
HR Zone: Running / Cycling
I 130-143 / 115-130
2 144-149 / 131-134
3 150-155 / 135-140
4a 156-162 / 141-147
4b 163-168 / 148-153
5 169+ / 154+
Dec 13, 2010. 4 week Base Building phase starts:
Week 1:
Date: Training overview: Time: Distance: Nutrition: Location: Notes:
m Dec 13: Run Time Trial 45 min N/A N/A Treadmill
t Dec 14 Lift / swim 90 min N/A N/A Gym
w Dec 15 Bike Drills 45 min N/A N/A Trainer / Home-Trainer
r Dec 16 Recovery
f Dec 17 Run Endurance 30 min N/A N/A Treadmill
s Dec 18 Swim Drills 45 Min 1500 N/A L/A Bala
S Dec 19 Lift / Bike 90 Min N/A N/A Gym / Home-Trainer
Week 1 summary. wk: tot: tot %
Workouts done 100 % 7/7 7/7 100
BF % 17.8 down 2 pts.
Lbs 199.9 down 8.5
Hrs. 5:45:00 5:45
I find the HR management during base building workouts to be as difficult as more physically demanding sessions as it is a more fine-tuning type discipline. Where your body wants to go, go, go, it is essential practice for the mental / will power portion of it all. 'Holding back, + PATIENCE' may soon be your best friends.
Focusing on all of the little, yet important elements will come in handy along the way;
- Foot plant,
- Breathing,
- Stride,
- Arm motion,
- Efficiency,
- Body position,
- Pedal stroke,
- Glide (swim stroke)
Dec. 20, 2010. Week 2 Base Building Phase:
Week 2:
Date: Training overview: Time: Distance: Nutrition: Location: Notes
m Dec 20: Run Endurance 50 min N/A N/A Treadmill Karma Balsamic chx
t Dec 21 Lift 45 min N/A N/A Gym Ate to soon before training. Acidic stomach.
w Dec 22 Palates 60 min N/A N/A Gym Karma Salmon Dill
Swim drills1650 60 min 1650 N/A Gym
r Dec 23 Recovery Karma field of greens
f Dec 24 Run Endurance 35 min N/A N/A Gym Karma chx sausage + peppers
Lift 30 min N/A N/A Gym
s Dec 25 Bike Drills 45 min N/A N/A Home/Trainer Karma Garlic/pepper Salmon
Bike Endurance 60 min N/A N/A Home/Trainer
S Dec26 Swim drills 1650 60 min 1650 N/A Gym Reward stromboli
Week 2 summary. wk: tot: tot %
Workouts done 100 % 9/9 16 / 16 100
BF % 17.8 down 0 pts.
Lbs 197.8 down 1lb
Hrs. 7:25:00 13:10
Week 2 was a bit challenging w/ keeping to diet w/ the holidays an all that come w/ them. I need to be more diligent w/ eating healthy breakfast. I'm finding that the Swim is coming back nicely as is the run. This is encouraging as, the swim has always been my weakest discipline of the 3. The bike, however is currently my biggest area of opportunity, (aka: weakness.) I am a bit concerned that I am using the same training plan from 09' which was written according to a continuous 5 years of events and training. As previously mentioned, I was sidelined for most of 2010 so I am counting on muscle memory and will keep a close eye on training early on. If things start to look 'OFF', I will reach out for a new, more accurate training plan.
Dec. 27, 2010. Week 3 Base Building Phase:
Week 3:
Date: Training overview: Time: Distance: Nutrition: Location: Notes
m Dec 27: Run Time Trial 60 min N/A N/A Treadmill Felt great Karma balsamic chx
t Dec 28 Swim Drills 50 min N/A Gym Karma Ital Chx + Peppers
Lift 40 min N/A N/A Gym
w Dec 29 Palates 60 min N/A N/A Gym Starting to feel results from palates.
Bike Drills 45 min N/A N/A Home/Trainer Not able to keep HR in zone 2.
r Dec 30 Recovery
f Dec 31 Run Endurance 45 min N/A N/A Rolling Hills
Lift 45 min N/A N/A Gym
s Jan 1 Swim Drills 50 min N/A N/A Gym Felt great
S Jan 2 Bike Endurance 60 min N/A N/A Home/Trainer Felt great. Reward Hot Pastrami + swiss
Week 3 summary.
Workouts done 100 % wk: tot: tot %
BF % 17.2 down ,6 pts. 99/9 25 / 25 100
Lbs 197.2 down .55lb
Hrs. 7:35:00 20:45
Happy New Year 2011.
Universal Sports showed an Ironman marathon on new years day. This was helpful for a bit of motivation;.
Still need to be better w/ breakfast. Run workouts are feeling better and better. Would like to start getting more runs OUTSIDE. Have been very diligent w/ swim training but am starting to feel discomfort in left shoulder as expected. Will schedule cortisone injection for Feb.
Thank goodness for the training as it is helping me get through some personal issues that might otherwise be getting the better of me. Onward and Upward.
Jan. 3. 2011 Week 4 Base Building Phase:
Week 4:
Date: Training overview: Time: Distance: Nutrition: Location: Notes
m Jan 3 Run endurance 45 min N/A N/A Gym Felt Great Karma Chix sausage + peppers
t Jan 4 Swim endurance 45 min 1200 N/A Gym Rushed so NOT relaxed. Still pretty good.
Lift 30 min N/A N/A Gym Karma wheat rotini + Salmon
w Jan 5 Pilates 45 min N/A N/A Gym Starting to feel results
Bike Drills 45 min N/A N/A Home Trainer Karma wheat rotini + Salmon
r Jan 6 Recovery
f Jan 7 Run endurance 30 min N/A N/A Gym Quads are starting to get cut.
Lift 30 min N/A N/A Gym Karma Qinoi + Garlic Salmon.
s Jan 8 Swim Drills 45 min 1400 N/A Gym
S Jan 9 Run Endurance 45 min N/A N/A Rolling Terrain HR < 150 Reward Lee's Hoagies w? Pop
Week 4 summary.
Workouts done 100 % wk: tot: tot %
BF % 16.8 down ,4 pts. 9 /9 34 / 34 100
Lbs 196.5 down .7 lb
Hrs. 6:00:00 26:45
Again, my swim continues to feel just right. Bike has been 100% on indoor trainer and starting to feel more comfortable in the saddle except for left shoulder while in aero position for extended periods of time. This is a concern as the rides have been relatively short. Rt. ankle is a little slow to adjust in mornings after run sessions and again, the training has been short thus far sooo,,,,, Hmmmm.
I will consult w/ Dr. Menkowicz as to cortisone injection in rt ankle. He did give me one after my recent hospitalization but does not like to give more than annually to an are as there are possible side effects and they may have varying effects each time. (I'm not an Orthopedist, this is just what he has said.)
The weather has been cold and wet. Bring it on, as training in adverse conditions is always a good idea. Remember, you never know what mother nature will bring on race day.
Jan. 10. 2011 Week 5 Base Building B Phase:
Week 5:
Date: Training overview: Time: Distance: Nutrition: Location: Notes
m Jan 10 Run endurance 1:15 min N/A N/A Gym Felt Great Karma Chix sausage + peppers
t Jan 11 Swim endurance 50 min 2000 N/A Gym Hard earned, Good work.
Lift 30 min N/A N/A Gym Karma Cajun brown rice + Ghix
w Jan 12 Bike drills 45 min N/A N/A Trainer/ home Turkey Chili Nachos
Pilates 60 min N/A N/A Gym
r Jan 13 Recovery
f Jan 14 Run endurance 30 min N/A N/A Gym Karma Mesquite Chx + jalapeno Brown rice
Lift 30 min N/A N/A Gym -NOT a very good day eating. I caved a bit.
s Jan 15 Swim endurance 50 min 1800 N/A Gym Excellent swim
S Jan 16 Bike endurance 50 min N/A N/A Trainer/home Pizza - Reward
Week 5 summary.
Workouts done 100 % wk: tot: tot %
BF % 16.2 down ,6 pts. 9 / 9 43 / 43 100
Lbs 196.5 down 0 lb
Hrs. 7:00:00 33:45
Very Happy w/ Swim.
Bike drills are starting to be more effective.
Left shoulder continues to have increasing discomfort.
Runs have been great but all treadmill.
Need to focus on: Breakfast, outdoor runs, better sleep.
Jan. 17. 2011 Week 6 Base Building B Phase:
Week 6:
Date: Training overview: Time: Distance: Nutrition: Location: Notes
m Jan 17 Run endurance 1:30 min N/A N/A Gym Felt Great Karma Chix sausage + peppers
t Jan 18 Swim endurance 50 min 2 100 N/A Gym Good in spurts. Cherry Hill
Lift 30 min N/A N/A Gym ABF Karma Chix Sausage + peppers.
w Jan 19 Bike endurance 45 min N/A N/A Home/ Trainer Nice.
r Jan 20 Recoveryf Jan 21 Run endurance 30 min N/A N/A Gym/T-mill HR zone 1
Lift 30 min N/A N/A Gym
s Jan 22 Missed Workout Body needed rest. Need to listen to your body. The rest is just as important as the work
S Jan 23 Bike endurance 50 min N/A N/A Home/Trainer Reward: Lees supreme w/ Dad.
Make up Swim Drills 50 min 1800 N/A Gym Not so smooth but fought through.
Swim has been steadily improving and is in a good place however feels to have hit a plateau. This is fine for now.
The weather is freezing cold lately so still running only on treadmill. Need to get some outdoor runs.
Bike trainer sessions continue to get good results.
Nutrition slipped as I allowed myself more Pepsi than I should.
Realized that I accidentally repeated some workouts from week 5 during week 6. No big deal, just pick up week 7 as usual. There's no use stressing about mistaken or missed workouts. Just march fwd as you never get those days back. Time is the most perishable commodity there is.
Week 6 summary.
Workouts done 100 % wk: tot: tot %
BF % 16.2 down ,0 pts. 9 / 9 52 / 52 100
Lbs 196.0 down .5 lb
Hrs. 6:15:00 40:00
Jan. 24. 2011 Week 7 Base Building B Phase: Week 3:
Week 7
Date: Training overview: Time: Distance: Nutrition: Location: Notes
m Jan 24 Run endurance 1:40 N/A Steel bar Gym BAD cramps + issues from STEEL BAR. NEVER AGAIN.
t Jan 25 Lift :30 N/A N/A Gym Gym to crowded + I had NO PATIENCE
Swim endurance : Forgot my sheet + goggles. NOT MY DAY. Will get this swim in another day this week. Oh, and happy birthday to me. :)
w Jan 26 Swim make up 60 2000 N/A Gym Gym was empty. Heavy Snow outside.
Pilates 60 N/A N/A Gym
r Jan 27 Bike drills 1:15 N/A N/A Home trainer Best bike work Yet. Karma Steel cut Oats
f Jan 28 Run endurance 1:05 N/A Emergen-c Gym Runs are feeling GREAT. Need to get outside.
Lift :30 N/A N/A Gym Karma Cilantro brown Rice + Black beans. YUMMY
s Jan 29 Recovery PTC kickoff party. Good to see everyone.
S Jan 30 Swim Drills 1:00 2100 N/A Gym Charlies Pizza w/ Dad. I O ME 1 bike drills.
Swims were a little labored but all in so, well earned work
Bike workout missed. First miss. as a rule, JUST let it pass. as we know, the rest is as important as the work. The only issue is that the bike is my area of opportunity so NO MORE MISSED BIKES. Especially the longs.
Run workouts continue to soar. SWEET.
Week 7 summary.
Workouts done 90 % wk: tot: tot % Missed 1 Bike endurance session.
BF % 16.0 down ,2 pts. 9 / 10 61/ 62 98
Lbs 194.5 down 1.5 lb
Hrs. 8:00:00 48:00
Jan. 31. 2011 Week 8 Base Building B Phase: Week 4:
Week 8
Date: Training overview: Time: Distance: Nutrition: Location: Notes
m Jan 31 Run endurance 1:00:00 N/A N/A LA Bala Run felt GREAT / Karma Chx Florentine
t Feb 1 Swim endurance 50:00 1600 N/A LA Andora Solid swim / Karma Salmon Florentine
Lift 30:00 N/A N/A
w Feb 2 Bike Drills 45:00 N/A N/A Home trainer Karma Chx Wrap
r Feb 3 Recovery
f Feb 4 Run endurance 30:00 N/A N/A Gym t-mill :( Felt great
Lift 30:00 N/A N/A Gym Karma Chix Florentine
s Feb 5 Swim drills 40:00 1500 N/A LA Bala A bit rushed. Crowded pool, but good.
S Feb 6 Bike endurance Missed workout
Week 8 summary.
Workouts done 90 % wk: tot: tot % Missed 1 Bike endurance session. + Pilates
BF % 16.0 down 0 pts. 7 / 8 68 / 70 97
Lbs 194.5 down 0 lb
Hrs. 4:45:00 52:45
The training period for a marathon or iron-distance is simply a macrocosm of the event itself. It takes you on a roller coaster of emotions and challenges as 'LIFE HAPPENS. Ultimately we will need to handle the mental pendulum. Although I considered this week to have been less than banner physically, I will simply be grateful that it was actually a recovery week as per my training sched. I was taught a few years ago while training for my first marathon, that you never get the days back so don't stress over a missed or bad week.
Just focus fwd and be glad that it is still relatively early in this mission.
Feb. 7. 2011 Week 9 Build A Phase: Week 1:
Week 9
Date: Training overview: Time: Distance: Nutrition: Location: Notes
m Feb 7 Run Long 2:00:00 N/A N/A Treadmill Natural PB on Spelt Bread.
t Feb 8 Swim time trial 50:00 N/A N/A LA Bala Very good
w Feb 9 Bike Drills 45:00 N/A N/A Home trainer Great sweat
Missed Pilates
t Feb 10 Recovery
f Feb 11 Missed Run Hills
Missed Lift
s Feb 12 Swim endurance 1:15:00 2400 N/A L/A collegeville
S Feb 13 Run endurance 20:00 N/A N/A Conshy trail
Bike long 1:30:00 N/A PB on spelt Trainer home.
Week 9 summary.
Workouts done 70 % wk: tot: tot % Missed 1 run hills 1 lift. + Pilates
BF % 16.2 up .2 pts. 6 / 9 74 / 79 94
Lbs 196.0 up 1.5 lb
Hrs. 6:40:00 59:25
The universe seems to be conspiring against me. Still working through a bit of a lull. However training is now in a build phase and I cannot let this continue. Sadly the missed workouts thus far have been important ones:
- Run Hills.
- Half of a long run.
- 1/3 of a long bike.
- 2 Pilates.
- 1 Lift.
MUST NOT MISS LONG BIKES OR RUNS. Especially HILL REPEATS. They are what got me to the finish line in 09'.
Feb. 14. 2011 Week 10 Build A Phase: Week 2:
Week 10
Date: Training overview: Time: Distance: Nutrition: Location: Notes
m Feb 14 Run long hr 1+2 2:20:00 N/A (10m) nat PB on spelt Drive Happy Valentines day
t Feb 15 Swim endurance 1:15:00 2200 N/A L/A bala Happy Birthday dad.
w Feb 16 Bike strength 50:00 N/A N/A Trainer home God speed recovery from surgery mom.
Lift 30:00 N/A N/A LA Bala
r Feb 17 Recovery Early to bed.
f Feb 18 Run hill repeats 1:00:00 N/A N/A Lemon Hill Very good session
s Feb 19 Run endurance 35:00 N/A N/A Oaks trail. WINDY + cold. AWESOME. W/ Nora.
S Feb 20 Bike long 2:00:00 N/A Nat PB on spelt toast Reward: Chinese food w/ Dad.
Week 10 summary.
Workouts done 78 % wk: tot: tot % Missed 1 lift. + Pilates
BF % 16.2 down .2 pts. 7 / 9 81 / 88 92
Lbs 196.0 down 1. lb
Hrs. 8:30:00 67:55
Notes for Summary:
- 2:20:00 run Kidneys were sore after. Need to hydrate more regularly daily.
Ankle quads + calves sore afterward. Need massage.
Really smooth til 1:50:00 , then rough. Great high from 4.5 mile mark till end
Feb. 21. 2011 Week 11 Build A Phase: Week 3:
Week 11
Date: Training overview: Time: Distance: Nutrition: Location: Notes
m Feb 21 Run long 1:30:00 N/A Nat Pb on Spelt Conshy trail Crisp night. Exhilarating
t Feb 22 Recovery, travel to visit Mom recovering fro surgery.
w Feb 23 Swim speed 1:30:00 2350 N/A Edward Hall aquatic ctr. Prince Frederick Md.
t Feb 24 Bike strength 55:00 N/A N/A Trainer home TWEAKED LEFT GROIN.
f Feb 25 Recovery : Left groin
s Feb 26 Recovery : Left groin ESE expo day 1. Thanks NMSS and Amy Margulies RD.
S Feb 27 Recovery Left groin ESE expo day 2.
Week 10 summary.
Workouts done 78 % wk: tot: tot % Missed 1 lift. + Pilates
BF % 16.2 down .2 pts. 7 / 9 81 / 88 92
Lbs 196.0 down 1. lb
Hrs. 8:30:00 67:55
Notes for summary: missed pilates. Run hill repeats, Swim speed, run endurance, bike long,
Tweaked left groin on bike strength. Had to take fri,sat, sun to recover.
Got place to swim through MTT connection.
Need to drink more water in general.
ESE expo.
Feb. 28. 2011 Week 12 Build A Phase: Week 4:
Week 12
Date: Training overview: Time: Distance: Nutrition: Location: Notes
m Feb 28 Recovery Left groin
t Mar 1 Swim speed 50:00 1500 N/A LA Bala Cut short. for class. IO 700.
w Mar 2 Bike strength 40:00 N/A N/A Home Trainer Good session
Webinar Eric Kenney Always a great source of knowlege.
t Mar 3 Run endurance 60:00 N/A N/A Conshy trail Crisp clean. Good run.
f Mar 4 Recovery
s Mar 5 Swim endurance 45:00 2000 N/A LA Collegeville Sluggish but fought through it
S Mar 6 Bike endurance 60:00 N/A N/A Home Trainer HR momitor out for new battery
Notes for summary:- Missed 2 lift sessions
- Pilates cancelled at LA Bala
- Missed Run Hills + run endurance Groin still tender
Mar 7. 2011 Week 13 Build B Phase: Week 1:
Week 13
Date: Training overview: Time: Distance: Nutrition: Location: Notes
m Mar 7 Run Long Missed: groin
Bike endurance Missed groin
t Mar 8 Swim endurance Missed groin
Strength training Missed groin
w Mar 9 Pilates Missed groin
Run 30:00 N/A N/A LA Bala Testing groin
t Mar 10 Bike Strength 55:00 N/A N/A Home trainer
f Mar 11 Run hills Missed groin N/A N/A
s Mar 12 Swim Endurance 1:15:00 2600 N/A LA feasterville Great swim
Run endurance 30:00 N/A N/A Amy Hales tough at first
S Mar 13 Bike long 2:00:00 N/A PB on spelt Conshy trail FrEEEZing
Tough to have had to rest groin on a build week, however, it was clearly the right choice as I seem to be healed and ready to resume training.
Time to re-focus.
Mar 14. 2011 Week 14 Build B Phase: Week 2:
Week 14
Date: Training overview: Time: Distance: Nutrition: Location: Notes
m Mar 14 Run long 1:40:00 N/A PB pn spelt/accelerade Bryn Mawr rolling hills Nice cold run.
Bike endurance 35:00 N/A N/A Home trainer
t Mar 15 Swim threshold 1:25:00 2500 N/A LA bala swim is on point baby !!!
w Mar 16 Bike strength 55:00 N/A N/A Home trainer Karma
r Mar 17 Recovery
f Mar 18 Run Hill repeats 1:15:00 N/A N/A Lemon hill into the night. GREAT ! Forgot h2o, UGH !!
s Mar 19 Swim endurance 1:15:00 N/A N/A LA bala Vinnie M @ Sam Juan Half Iron 5:49:00
S Mar 20 Run endurance 35:00 N/A N/A West Chester Nice Job Danielle. AA LA Mar sub 3:00:00
Bike long 1:00:00 N/A Spelt Bread w/ natural pb
Mar 21. 2011 W eek 15:
Week 14
M Mar 21 Run Long 2:00:00 N/A Spelt Bread w/ pb The loop into the night. Beautiful out
FELL OFF BLOG but still training.
SPECIAL BONUS ENTRY: Powerful workout. Thanks mother nature.
I must admit that the LONG stuff has been a bit more challenging this time around. Legs a bit heavy the day after longs, and today was one of those days.
I still say the toughest part is just getting to the start. Be it the pool, track, trail, whatever the case may be. It's all about accepting the mental pendulum at ALL levels and having the KNOWLEDGE to KNOW, the patience to LET, and the fortitude to KEEP FORWARD while waiting for the swing to move back to positive. When it does,,, like a surfer catching a nice wave at just the right time,,, ride that momentum while you can, Because it will soon swing back and make your ass work.
Just jotting this down, freshly back from 3+ hr rolling hill run in which I was caught multiple times in some pretty heavy downpour.
- Hardest part is getting started. Did every possible errand I could before hitting the run. (it's not ever going to run itself)
- Hot + Heavy was the air, sure to eat up all the enddurolytes on hand. Will also need more water than I had,, hmmm.
- 25 mins in, already contemplating losing the tech tee,,, HERE comes the rain.
Thoughts: Pendulum: I know you hear me.
- Hmm, am I close enough to home to get this run in tomorrow ?
- Oh, better not step in that puddle. might get sneaks wet through,
- I hope my I-pod doesn't short out.
- Could I get electrocuted by these headphones ?
- Nanny nanny nanny + neener neener (catch that reference ?)
- all looking bleek + Blah.
Then, as if sick of hearing me whine,
mother nature says' Oh YEAH ?,,,Let's remove all doubt,,, DOWNPOUR.
I was AWESOME, 100 % soaked through everything. Steam on the Rudy's, Headsweats rim just cascading a wall of water. Asics just a squishing away. Could almost hear the passing drivers inquiring about my lever of sanity.
A beautiful thing happens when you TOTALLY give in to and accept the moment.
I also found my run to instantly be in a nice groove and focus was laser-like.
Breathing got purposeful and the puddles and now flooding back streets of Bryn Mawr were MINE.
What was sure to be an arduous workout,,, was glorious.
I guess the motto here is;
Stay the course as we often need to go through hell to get to heaven.
You just never know, so don't pretend you do.
Training in adverse conditions is what separates the _____'s from the ____'s. You never know what Mother nature has up her sleeve for race day so,,, be ready as there are no do-overs.
Proud to be an MS KarmaStrider.
PNG
BACK TO THE BLOG:
Week 25: Taper week. Eagleman half June 12.
After a simply spectacular 3,5 hr. ez hr zone 1+2 long run this past wknd, + a 3 hr flat ride, (which was slated for 5.5, GULP,) it started to hit me, Time marches on and both Eagleman and LP are both right around the corner.
A few things are different this season.
- I usually get in a few sprints or oly's early in the season. It is inevitable that there be that moment of reflection in the first race of the year of: 'Why am I doing this?" In the shorter races, the distances are short enough that you're distracted enough in T1 or T2 to get those thoughts out of your mind. Being that the first race this year is a difficult Half, I will need to be careful to NOT get caught in an unhealthy mindset.
This will be especially important as the weather is hitting record heat and it is looking like Eagleman will be wetsuit illegal. HOLY CRAP.!! As I am only a fair swimmer on a good day, and the Choptank river is a notoriously tough swim,, 'nuff said. anxious much ? Keep it simplr Paul; 'Just GET out of the water,'
TBC,,,,
Expenses :
603.00 Race entry for 2011 (2010)
114.00 New Bike tires
31.00 New Swim goggles
34.99/mo Gym Dues LA Fitness
47.00 Replace Batteries + Wear link. Polar HR monitor
86.00 Bike Tune up
300.00 split hotel bill.
145.00 gas.
-gaining entry.
-friends along the way.
-Rain or shine.
-Diet.
-4th year in a row @lp
-expense
-injury
-critical dates.
-Race day checklist
POST RACE
I promise to keep the cliche's to a minimum, we've all heard and lived them all.)
(as there are so many ppl who send good vibes, before during and after, I'll not dare try to name all. You know who you are and ty.)
They say, 'better DFL than DNF.' Well I can now say that having been fortunate enough to have experienced both at IMLP, that there is, hard earned, great juice to be gotten from both. It always seems to go to the mental pendulim of which I so often speak. I would say that this sport is no less than 75% mental. Whereas I feel that I was phisically and aerobically better prepared than 2009, my mind was not nearly as made up this year.
Thankfully, we all know that these are just races and not how we primarilly identify ourselves as human beings.
After the training is done, and the starting gun is about to go off, all we can do is humbly put ourselves to the universe, settle into your own head, and GO. So many things need to NOT GO WRONG even to get to the starting line nonetheless finish. Speaking w/ another competitor who also DNF on my drive home, (boston Qualifyer BTW,) we both wondered why ppl were offering, almost 'condolences'. these things are HARD and we'll get 'em next time. Sometimes it's just simply 'not your day'. Make peace with this simple notion, and you'll have a better chance to continue to enjoy the the freedom, growth and relationships that our little hobby offers.
Join our team:
http://www.nationalmssociety.org/chapters/pae/fundraising-events/i-...
Make a donation:
http://main.nationalmssociety.org/site/TR/MarathonStrides/PAEGenera...
No matter what, it is always an honor and a privelage to be able to put forth effort and don the orange of 'I run to stop MS.' Especially for so many who, by no choice of their own, cannot, I cherish the opportunity to compete and surround myself w/ such a diverse and generally enriching community of ppl, and hope to for many years to come.
I would take a DNF every time if I knew that it would bring a cure for MS, or any other worthy ailment for that matter.
A few highlights.
- Seeing Kate Morse Founder of I -tri to strike MS In the water before start + at mile 14 of her run. smiling and looking strong.. (Kate happens to live w/ MS as well.)
- Hearing fellow MS KarmaStrider Eric Maerz. Yell, Paul ! upon finishing his race in 12:15:00 ish. (I don't think we had ever met before, That's way cool.)
- Seeing many PTC-ers doing what we love to do in a simply beautiful arena.
- Seeing many friends that have been made uniquely at LP. Get to see once a year and communicate w/ here on MTT.
- Swimming in Mirror lake. Simply rejuvinating and spectacular.
- Hearing daily from my pop. asking how was it going. (There's deep reasons for this, I'll save them for another time.)
All in all, a big win this wknd.
Happy to be a part of it, no matter what.
Another day. I will 'get the bear.'
Proud to be an Ms KarmaStrider.
Paul N. Goldstone
Comment
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Comment by Laura Susice-Rader on December 26, 2010 at 12:17am -
you have my interest....im excited to follow your Journey!
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Comment by Ashley Fe Relova on December 20, 2010 at 9:08pm -
FIRED UP, Pauly boy..
Don't block the box.
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Comment by Joe H on December 1, 2010 at 12:33pm
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can't wait for your updates on your journey to IMLP 2011
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