Days 30 and 31 - Keep on keeping on!

One month in and I know I am already a faster runner with so much more improvement still to come!

Two days of pretty hard workouts and I am really beat.  Working 10 hours and trying to fit in 2 hours of workouts is nice in theory but leaves me pretty zombified.

Yesterday my workout consisted of an hour of swim drills - I never used to do drills - I would just pound out laps of freestyle - do as many laps for a mile or a mile and a quarter or mile and a half and go home.  I never got faster but I could confidently say I could swim the distance.  Drills whup my butt and help me get better with form - which in theory should then help me perform better come race days.  So here is what I did at the pool:

    WU-  100 Swim free
         150 Kick w/fins and board
         100 Swim free
         150 Kick w/fins and board

   12 x 50  (First and fourth time use fins)
         1- 6 count catch-up free
         2- 3 count arm switch
         3- breaststroke w/buoy
         4- fingertipdrag

    3 x 200 Pulling Free w/paddles and buoy
                       (breathing pattern 3/5/7/3 per 100)

WD-   200 choice

TY-     1,900 yards

I really really suck at fingertip drag drills and it become hard to hold my breath for 7 strokes but I can see how both of these can help me become a better swimmer.  I was pretty tired after this but then went home jumped on my bike and rode for an hour and 20 minutes (I watched the movie Daybreakers - not bad) .  I was supposed to go 5 minutes hard 5 minutes easy repeating over and over but eventually I just fell into a pattern and just dripped.  For the record I have multiple sensors on my bike and I record all my rides inside as "bike rides" and not "other workouts.

Today I was supposed to run and do the gym but only got the run in (my day off tomorrow will now have a gym workout).  I was slated to run 10 miles with a 9 min average for the first 5 miles and then go negative split on the second half.  Today it was about 44 degrees out which was nice but there were wind guts of 40-50 mph which made for a challenging run.  At times I felt I was standing still I was being buffeted so hard but when I hit the five mile point at exactly 45 minutes I got fired up and did run the negative split. 

My splits today were 8:41, 8:46, 8:55, 9:17, 9:19 (first 5 45:00), 8:29, 8:09, 8:22, 8:27, 8:14 (second half 41:37) ... total time 1:26:37

I have only run one competitive 10 mile race and did it in 1:34:24 ... I need to do another one sometime and see how I do in a race situation.

Day 28's recap on Day 29 ... running in freezing rain sucks ...

My session yesterday went like this:

The weather called for early snow switching to freezing rain so I wanted to beat the rain ...

I executed my plan for a change and was out of the house by ten after nine. ... snow flurries but nothing terrible and I paced nicely for the first three miles.  I had to watch my feet and run more in the street then usual because I didn't want to wipe out on any ice.  From mile 3 1/2 to mile 5 1/2 were pretty bad - I ran into a headwind and was getting my face blasted with the blowing snow.  Kept telling myself I turn almost 90 degrees - and the wind would no longer be at my face - that is the good and the bad part of doing the same long runs - you know every mile mark.  Felt good to get the snow out of my face and I continued fine until the 8 mile mark.

At this point I had to turn back south and into the blowing snow.  I took an eGel and 10 ounces of water as I waited for a passing train.  Got a bunch of weird looks from people in cars as snow was actively sticking to me at this point.  Next 1 3/4 miles was directly into the snow which was fine as the wind had slowed a little and over heating was not an issue at all.     

When I left the house I had geared up with my 4 bottles on the fuel belt, 2 waters and 2 eFuel.  I also took two efuel gels and one Gu gel with caffeine.  By mile twn as I approached my mom's house I was down to one bottle of eFuel and still had an efuel gel and the Gu.  The bag that I had my son place on the bench in my moms back yard with my second half nutrition was missing !!!

I looked in every other hiding place on the back porch and back yard - nothing.  Could my mom have brought my bag inside?  I find her hide a key (the plan was to NOT go inside this time - so much for that) and I check the fridge - nothing!  Grabbed a banana off her counter and ate that while I fumed - and then I saw my bag on her couch - with my now warm stuff in it - ugh.  I drank my Zico - refilled my bottles - 2 with water and 1 with efuel and set off.

The next mile was good - and I figured I could go another 4 before my pace would falter but then the sky opened up and I got poured on for 20 minutes solid.  In hindsight a cotton sweatshirt was a REALLY bad option at this point but I had planned to beat the rain and now I had a good 6 miles to suffer through it.  I trudged on and I could feel my strength and will sapping with each puddle I crashed through and each rain drop that hit my face.  But the real kicker was when I ran down by the water between miles 14 and 15 - I had a headwind and I was cold - and I actually walked being mad at myself the whole time.  Forward motion - almost done - in my marathon I will walk through water stops in the second half - none of this made me feel good so I tried to run on - and I did.

The rain slowed considerably from mile 16 to the end - more of a mist with spritzing but I was already soaked and carrying a ton of water weight in my sweatshirt (at least it felt like that) and I near sprinted the final 3/4 of a mile just desperate to be done.  

Now over 24 hours since my run my quad and glutes are sore - but otherwise I am no worse for wear - tomorrow is a swim and bike so another "run recovery day" hopefully my wheels will be ready to hit the pavement again come Thursday.

Splits:

1 - 9:04

2 - 8:58

3 - 9:13

4 - 9:17

5 - 9:17

6 - 8:57

7 - 8:53

8 - 9:07

9 - 9:11

10 - 9:35

(stopped 9 minutes at Mom's)

11 - 9:11

12 - 9:39

13 - 9:46

14 - 9:57

15 - 10:04

16 - 9:45

17 - 9:48

18 - 10:17

Was at a 7:12 pace the final 3/4 mile ...

Spent 2:38 in my heart zone out of 2:57 running ... 18.76 total miles, 4003 calories burned, total run 9:27 average.

Did the good husband thing and stripped just inside the front door and dumped all my clothes into a laundry basket I had left for myself.   Was cold and drenched - drank a zico and heated up some hot cocoa.  My legs were super stiff so I took 2 advils and took a warm shower for way longer than I usually do.

Very rough run with the weather but I have to be ready for any conditions - who knows what weather the marathon will be like less than a month away in New England. 

Day's 26 and 27 - A new 5k PR!

I went to swim on Saturday and the pool was closed for 7 hours for a swim meet - gotta hate that - only workout I missed this week.

Ended up doing a 10k run instead - we had snow and 20 degree temperatures on Saturday so I ran with my trail shoes and tried to avoid ice patches.  Surprisingly I was able to run an 8:50 pace for the whole run while watching the ground.  Breathing was difficult and the snow glare was a new challenge but I felt good.

Yesterday I ran the 5k race at a Caumsett State Park - set a new PR with my first ever sub-24 minute time ... came in at 23:14 and I think the trick was I never once looked at my watch to check HR or pace - each mile had a clock so I ran to race and I think in the future this will be my tactic for any run race 10k or less.  I started in the 8min corral and hit the first mile marker at 7:10 (gun time) very fast for me but I felt good and kept going.  The course was freezing cold (16 degrees or so) and rolling hills ... I found that I was moving up the pack and by mile 2 (14:28) I was with real runners and keeping pace.  I never did "fade" but I had no kick to increase pace and in the last 1/2 mile got passed by 10-12 people ... finished 78th overall out of 646 (1100 registered the cold kept alot home I guess), 7th in my age group out of 35.  

To reward myself I went to the gym and worked on my obliques and did some lunges, shrugs and leg presses. (Actually this was a planned workout and it was a bit more in depth)

3 x 30 Crunches with 20# weight
Pull ups with or without machine
- I suck at pull ups and will need to find an assist machine in my gym because I can't do anywhere near what my coach is looking for ...

21/15/9 Lunges: Walking/Reverse/Forward
I did the first 2 sets with 25# and then switched to 30# for the last set - only did 4 in the last set then did the remaining 5 with no weight

21/15/9 Dead Lift into Shoulder Shrugs
Did the first set with 50#, second set with 75# last set with 90# ... will start at 75# next time I do this workout

21/15/9 Leg Press: Seated or Vertical
Did first set at 150#, second at 240#, third at 330# - don't want to do much more than that when I have a big run day scheduled like I do today - this combined with the lunges and my glutes are sore before I even set out the door.

3 x 30 Medicine ball leg drops or twists
I did one set instead of 3 - felt uncomfortable in my right hip and I am not about to injure myself.

Had a nice pasta dinner - that my wife actually prepared by the time I got home from the gym - did a nice carb load before today's big run.  19 miles on tap for today - it is icy, cold and more snow/freezing rain is supposed to start at around noon.  I am going to gear up and plan to be out of the house in 30 minutes - the plan is slow and safe watching my feet.  Refuel at mile 10 (Mom's house) and stay strong until the finish.  Changed the breakfast routine up this morning and hoping for no GI issues.    

Day's 23 and 24 ... Staying motivated when it's 10 degrees out

Yesterday:

Swam first:  warmed up with 100 Free, 100 Breast, 100 Free and 100 Back

Did a drill set of 6 x 50 with the drill out on 25 and 25 free back ...

Did finger drag, arm switch w/3 count and then ^ kicks/1 pull (ctach up freestyle).

Switched to pull buoy and gloves and did 6 x 75 of breathing sets - first lap breathe every 3 strokes, 2nd lap every 5, third every 7 ... lungs scream during this set.

Wind down with 75 breast stroke, 75 back stroke, 50 butterfly ...

After the pool was home for an hour and 20 minutes on the bike - high cadence spin - just get the HR and sweat rolling.

Today was a new gym set followed by another torturous interval training on the treadmill.

Coach had me do this at the gym ... was smarter about weight this week and got burns on the final sets:

3 x 20 Cable Chops: High and Low  

21/15/9 Push Press  

21/15/9  Bench Press: Incline/Decline/Wide Grip  

21/15/9 Calf Raise

3 x 25 Vertical Knee Raise 

21/15/9 Hack Squats 

I suck at Vertical knee raises - chalk this up to my weak abdominals that are made out of surgical mesh - hope to improve.

Then back to the torture of Interval training ... 42 minutes and I was a puddle.  Definitely got a serious work out and I hope I am helping build my speed potential.

 Rest day tomorrow - the last 2 days have been good and I am glad they are over :-)

Day 21 - 17 1/2 miles in 32 degrees ...

So today it was cold - and at times it was windy ...

My plan was to leave the house by 10am and be back by 1pm ... since plans never go 100% the way I want I did not get going until 10:40.  The weather said it was 34 degrees and would be getting colder, it also said winds were gusting 12-14mph and the windchill would make it feel like 26 degrees.

I geared up with my 4 bottles on the fuel belt, 3 waters and one eFuel.  I also took two efuel gels and one Gu gel with caffeine.  It was cold but I did not face a headwind until I hit the third mile.  It was also shortly after mile 3 that I started feeling some abdominal discomfort.  Typically I just fart away but my body didn't feel right.  Yesterday I ran a 5k and then gorged myself at a family party - italian food and pastries ... I was so full I had no dinner.  Really smart the night before a big run; though I never claimed to e all that smart to begin with.  So today my breakfast of fiber one cereal and my protein shake was rattling my body back into shape and my body was starting to revolt at mile 3.  When I hit mile 5 I was about to lose it - I had to pitstop into a McDonalds and take care of business.

After stripping down and getting back geared up I was off again - I figured I would be good but nope - the rumbles started again.  I took an efuel gel and realize I dropped the other one - followed it up with 10 ounces of water and I started thinking in my head - where can I stop - how far before I crap myself - can I make it all the way to mile 10 and destroy my mom's house or do I need to bail on this run at mile 8 (I knew if I stopped at home I was finished) ... I tightened the cheeks and ran on.

I rang the bell at Mom's and basically barreled past her grumbling "bathroom" ... I know she was trying to talk at me but I was all geared up and I couldn't hear her over the music.  I again stripped down - did my business - drank another 8 ounces of water - refilled my bottles.  Thanked Mom and had 8 more miles to go.  Leaving Mom's the wind was stronger and I was immediately chilled to the bone.  I told myself I would run 3 miles before looking at my watch again ... and so I did and not surprisingly these were my speediest of the day.  I find I look at my watch three or so times a mile - looking at my pace and HR - it is annoying but I don't want to burn out come marathon day.

At mile 14 I was in Bay Park and a lot of people were working on their Sandy ravaged homes.  Martin Luthor King day and people were off from work - somewhat depressing running down here.  I was cruising down Kirgin Court and I heard my name called.  A buddy from high school was working on his house that had 4 feet of water in it during the storm surge.  Stopped got a tour of the house and caught up - hopefully he and I will do some mud runs next year - Spartan's or the Tough Mudder ... getting going again was cold and my body was not happy to be running again.  Still never felt bad - hydration was good and I finished up at home at 17.5 miles.

Splits:
1 - 9:08
2 - 9:03
3 - 9:16
4 - 9:05
5 - 9:15
(stopped 4 1/2 minutes at McDonalds)
6 - 8:47
7 - 8:56
8 - 9:14
9 - 9:04
10 - 9:07
(stopped 7 minutes at Mom's)
11 - 7:53
12 - 8:40
13 - 8:57
14 - 9:15
(stopped 17 minutes at Mike Collin's house)
15 - 9:30
16 - 8:33
17 - 9:00
Was at a 9:15 pace the final 1/2 mile ...

Spent 1:41:24 in my heart zone out of 2:45 running ... hydration/nutrition felt good - legs sore but not fried now 5 hours later.  Weight loss for the run was 6.4 pounds opposed to 8 pounds from last week so I am moving back in the right direction regarding staying fed ... hopefully next week I can shorten that gap to 5 pounds.

Day 17 - Interval training kicks my ass ...

Today was my first day doing interval training indoors.  I did my gym/weight session first and then went to another location to do my intervals.  The weight session was the same followed last Friday:  planks, squats, dips, bent rows into bicep curls, box jumps, and cable oblique twists.  Much smarter this time in regards to weight progression and felt good when I was done.  Next up was the Intervals.  The way I did it was on a treadmill (I never run on a treadmill).  Typically I can run outside even if the weather is in the teens - not a big fan of the treadmill - but this put me through the motions and kicked my butt.  Started at a good tempo and then adjusted incline to 3% brought it back down, then up to 6%, then down, then up to 9%.  Each time my exercise physiologist (Paul)  was documenting my heart rate and trying to keep me for 2 minutes in each "challenge".  After spiking out at 9% he then started doing speed sessions then bringing it back down.  We did 42 minutes on the treadmill and I was drenched - the treadmill was drenched and I felt like I had run a 10k at full effort.  I was so beat that after I showered and picked my kids up from school I was out cold from 3-6pm when they woke me up and asked what was for dinner ... can't wait till next week!

Day 16 - baby steps

Yesterday was an off day but today called for a two-parter a swim and a bike.

Rough day at work with a meeting thrown in that went long and I was shot before ever leaving there (after 11 hours) ... drove 40 minutes to the pool and did drills for 45 minutes that amounted to 1400 meters.  My typical workout (in the past) was to pound out 33 lengths of the 50 meter pool to hit my mile and get out.  When I was working towards my half ironman I just increased the volume by another 7 laps to crank out 40.  Supposedly drill work where I work on technique, stroke, breathing - will help me more than just pounding away - we will see.  I don't like drills - today was not any hard ones either and I did not go hard at all.  I know my swim fitness is off after three months out of the water but I am hoping with two sessions a week for the next few weeks I will get back.

I also had a 2 hour bike session on tap - logistically this would now be difficult as I had to pick up the kids.  Worked it out and got a 1:40 minute bike in (on the trainer) when it took forever to do Well's phonics homework with him and we missed kickboxing.  Bad for him - good for me to get my workout in.  I watched the last half hour of The Fourth Kind (bleh) and the first hour of Knowing (so far I am into it) ...

Another two hours tomorrow - gym work and then interval training - there is no chance I am awake at this time tomorrow - shooting for a 6:30 bedtime - kids are off Friday which throws any plans for a loop.    

Day 14 - the LONG Run day ...

My workout today has me pretty exhausted - my legs feel like cider blocks and I am struggling right now with flights of stairs 

Ran 17 miles today ... Goal was to keep HR in zone, eat and hydrate properly and run a steady pace ... mile splits: 9:15, 9:17, 9:17, 9:04, 9:21, 9:11, 9:27, 9:11, 9:15, 8:59, 9:07, 9:25, 9:07, 9:24, 9:34, 9:28, 8:57.

Ate an e-gel at miles 4 and 10 (150 calories) and consumed 32 ounces of liquid over the course of the run.

Total run time 2:37:29 - total time HR in zone 2:14:00 ... BUT I felt like crap the last three miles ... weighed myself when I got home and I lost EIGHT pounds so obviously I screwed my nutrition and hydration ... 2 out of three ain't bad but that's the one that will knock me out of a marathon or put a DNF on my Ironman ... ugh!

Always something to work on and fix!

Day 13 - A 5k PR

This morning was the first of three successive Sundays where I will put down a 5k at one of Long Islands lovely state parks.  Today's race was at Heckscher State Park in Great River - about 40 minutes away from my house.  Unlike most 5k's this series starts at 11am so I had oatmeal and some OJ at 8:30 and didn't have to leave the house until 9:35.  Met Joe Jensen (a friend from FedEx) in the parking lot as I was warming up.  There was a blanket of fog over the entire park which made for a somewhat creepy feel but was cool and not quite cold enough to chill me.

I was geared out in my New Skin kit - race top and shorts - and I wore my winter cap with the headphones built into them and my biking gloves, carried the 10oz bottle of water and we headed to the start line.  My concern before the race was that my legs were still hurting from my Saturday workout (did weights for legs - may not be too smart before a race) ... once we got running though I felt good.

My goal of a sub-24 minute finish did not come to fruition but I did set a PR with a 24:08 finish with Joe matching me stride for stride to the 3 mile mark.  Finished 177 overall out of 959, 138th male and 17th out of 55 in my age group.

Tomorrow I have a 17 mile "jog" on tap - I really need to keep my pace in check so I don't suffer like I did last week.  The plan this week will be to wear the fuel belt with 4 bottles and bring 2 or 3 gels with me.

Day 10 - The VO2 Max and Metabolic Test

My coach gave me a weights workout yesterday that proved to me that my core is very weak and I need some serious work ... always good to be humbled but after a 12 hour work day; a gym workout and a few hours with the kiddies I am shot.

Today I did 6 exercises and it whupped me ...  Decline bench sit ups 30x3, Pull ups (I was unable to do the number I was told I could only do 4 ... had to switch to chin ups and was still only able to do 8 more), Lunges with weights each set increasing (my legs still burn), Dead lift into shoulder shrugs (I am pretty sure I did this all wrong as it seemed too easy), Leg Presses (increased weight each set and lowered reps), Medicine Ball twists (I was rolling on the floor with a ball and had to look ridiculous (and I think I was using the wrong form) ... humbling to say the least.

Today I took a Max V02 & Anaerobic Threshold Test at Peak Performance in Lynbrook with Exercise Physiologist Paul DiLauro.   First we reviewed my history, both medical and racing performance related. he went over the test and we went to start.  

The test starts with a mask being attached to your head that covers your nose and mouth.  There is a breathing tube that allows air in and out and a censor attaches to this which ready your Oxygen to CO2 transfer.  He also had me wear a heart rate monitor and aimed some device at me to read/record my heart rate. So we started with me walking on a treadmil at a 15 m/mile pace and the sensor would not read my HR.  We tried another monitor and again no HR.  So I then had to shave two places on my chest so the sensor could read without my "hair sweater" being in the way.  Guess I will look awkward at the pool again - awesome - another reason for people to not want to share a lane with me muhahahaha.

He then set the treadmill for a 9:13 mile and had me chugg along for about 15 minutes, then he added a 3% incline ... 5 minutes later he added another 3% incline ... 5 minutes later he did it again ... now at 9% incline.  At this point I was a melting sweaty mess.  I was struggling and then it was over.  

We then reviewed my results.   I now know my real Training zones when before I was winging it - I had been pretty close in my assumptions.  For the next 10 weeks once a week I will be doing a tempo session with Paul and in 10 weeks we will do another test - supposedly after this series I will be slightly faster ... let's see!  Need to share the results with my coach and see if he is willing to adjust my training schedule so my tempo runs are consistently on the same day so I can set up something steady with Paul.  Interesting gift this was from my wife - hope it pays dividends with some run PR's this season.

Day 8 - back to the pool

After today's 9 hour work day (not bad for a FedEx day) ... I rolled out of work at 10:30am to meet Coach Brendan at the Aquatic Center.  My 28 minute ride was immediately compromised by the parking lot that was the Long Island Expressway.  It really blows that no matter what time I leave Brooklyn I seem to get trapped in traffic going home ... ended up getting to the pool 15 minutes late which is not cool at all.

My membership had expired so I paid the fee (I renewed after today's workout) and met with Brendan in the pool.  Started off swimming and he watched my stroke.  My bi-lateral breathing was non existence to start as my shoulders take some time to get loose and I have not swam since October 1st.  I don't think I embarrassed myself but I was not impressive in technique or form.  Brendon showed me some drills and I copied them back, we then reviewed some other stuff I would be working on over the next few weeks.  Brendon left me with a set to do and I finished it up.  Very different from how I would do things.  Generally I would bang out a mile as fast as I could and then tack on extra laps for "distance".  The plan now is to drill technique and form so that I have a more perfect stroke - and I guess later we will work on distance.

I am a capable swimmer - I can bang out the distance - I can mash it up in a maelstrom of human bodies and   stay calm and confident.  Up until now I really never worried about my stroke just how fast I was going to get out of the water - Brendon is a swimmer first and coached for 12 years, I am hoping with his guidance I will see some real improvement on the swims this year.  Just hit slightly over 1000 meters but it was not a usual swim for me and I feel soreness in my upper body that I haven't felt before - a good soreness of muscles being challenged.

Tomorrow is a gym day with a set pattern of exercises - I will do my best and see how I do - focused alot on core work I have a feeling I will struggle as my core is weak (multiple abdominal operations will do that to you).  After the gym looks like he has a steady 2 hour bike on the trainer - should be fine with a nice high cadence.  Already worried though about his drastic reduction in my run training - but for now I am in his hands.

Booked my Max VO2 test - will be Thursday - interested to see how unhealthy that will make me look ...

Day 7 - One week in ...

Yesterday was a good day - I met my new coach for the year (Brendan Mims) and we had an interesting meeting in a coffee shop.  We went over my schedule - weighed the pro's and con's of each event and made some tweaks - so I will be updating my calendar shortly.

Got an hour and a half in on the bike - pushing on the big ring and the number 2 small chain (sorry I still don't know the proper terms for any cycling stuff) - pushed at 70 cadence hard for most of the movie of the day (Edge of Darkness - decent movie BTW).  My debate with myself prior to choosing a coach was this - what made the most sense for me this TRI season - getting a coach, buying a CompuTrainer, or getting a Power Meter.  A power meter runs between $1500-$2500 ... a CompuTrainer is about $1800 ... both would have been awesome for the winter sessions on the bike - and I would honestly do most of all bike sessions on the CompuTrainer if I had one.  But in regards to all around improvement and focus on my who season the coach was the way to go.  For 7 months I would spend the same as I would have for one of these products but I would have that wisdom and advice for life - I am hoping it will be money well spent.

My coach was not overly enthusiastic about my planned Marathon but he understood why I want to do it.  To me this is the scary obstacle part of the Full Ironman - how can I run a Marathon after swimming 2.4 miles and biking 112 miles when I have never run close to 26.2 miles before - and in fact suffered in my half marathon after my Half Ironman.  So it's a mental thing - I need the notch in my belt but as today showed me again - I can run but I am a stupid stupid runner.

Today I was slated to run 17 miles - this would be my new "record" distance.  I know I need to run slowly in fact 1:20-1:40 slower than I plan to on race day but I can't bring myself to slow down and once again it smashed me hard.  It was at least 8 degrees warmer today then it has been in 2 weeks.  I thought I dressed lightly but by mile 8 I was getting hot.  I brought 10 ounces of water with me and three eGels and I knew by mile 5 I would need contingency water or I would fail to complete my run.

My splits were solid - I stopped my watch twice in the first 6 miles - once waiting for a train (about 2 1/2 minutes) and once to cross Sunrise Highway (another 2 minute wait).  This saved me from over heating and I was able to conserve my water.  I took in 3 ounces with an eGel at mile 7 and was down to an ounce until the 9 mile mark when I deviated off my run path to hit my Mom's house for a bathroom/water refill.  Unfortunately I was suffering some gastro intestinal distress and had my watched stopped almost 11 minutes at Mom's.  I drank 12 ounces of water and refilled my 10 ounce bottle and was back out on the road.

I was immediately FREEZING - the stop was too long and I was drenched - running into a headwind I was immediately chilled to the bone.  I over compensated by running faster - this got my HR and body temp back up but helped make the last 5 miles a complete sufferfest.  My pace was ridiculous and I knew my body was going to revolt.  I need to run properly next week or my marathon will have a poor result.  At mile 14 I was watching a bunch of FEMA trucks rolling out and ran into a yield sign - I felt like a total tool but kept running.  I then realized my bottle was really light - damn it was empty!!!  So instead of going my regular route I again deviated - this time to a park where I hoped the water fountains still worked.  Thankfully one had a tiny trickle and I filled my bottle once - drank about 4 ounces, took another eGel - drank 2 more ounces and then topped off the bottle again.  From this point to home I was shuffling then running - shuffling then running - going from 12:00m/mile average to 8:20m/mile ... seriously what the hell is my problem.

Need to fix my pacing for training because this can't be doing myself any favors (especially after looking at my Coaches plan for next week - he is calling for 17 miles at a 10:40 pace --- that will be difficult).   Looks like I am back in the pool tomorrow and will start some weight work as well this week.

Todays splits (this is purely run time - not accounting the stoppages)
Mile 1 - 8:48
Mile 2 - 8:43
Mile 3 - 8:51
Mile 4 - 8:50
Mile 5 - 8:59
Mile 6 - 8:53
Mile 7 - 8:59
Mile 8 - 8:45
Mile 9 - 8:46
Mile 10 - 8:35
Mile 11 - 8:30
Mile 12 - 8:38
Mile 13 - 8:52
Mile 14 - 9:11
Mile 15 - 9:12
Mile 16 - 9:20
Mile 17 - 9:30
Garbage time 1:51

Day 5 - 205 days to IMLP

Two run days back to back in the books.

Awesome 7+ hour sleep last night so even after work I was refreshed enough to feel excited to run.  Today was slightly more than 5 miles and with the weather poking over 40 degrees for the first time in nearly two weeks I was able to run without leggings.  Ran a nice tempo that would have had me set bot 5k and 5 mile PR's if today's training run was a race.  I still struggle with pacing - I can't tell when I am going too hard other than overheating, labored breathing and a spiked heart rate.  Today I felt good at one mile and saw I was at an 7:55 pace.  Stepped it up for mile 2 since I felt solid and breathing was still steady and I was not hot 7:49 pace.  Shooting for the sub-24 I stepped it up a bit and did mile 3 at 7:27.   Right after the 3 mile mark was an intersection with a railroad track and a woman in a mini van came inches from hitting me.  Gotta love that - my sprint came to an abrupt stop but I still got the 5k in under 24 minutes so I was stoked.

Felling hot at this point I took a swig from my hand held and slowed the pace for the final to miles (8:22 and 8:21) and finished up at home in 39:55 ... a sub-40 in a race is a dream of mine for a 5 miler.  I struggle so mightily in heat and humidity and am having my best running of my life now in the cold and non-humid air of winter.  Will be interesting to see how this will correlate come spring and when I start doing bricks outside.

I received several cool emails today - one was offering to extend my "ambassadorship" of Team New Skin through March - and I was also invited to apply for Team SunRype.  My only issue right now is all branded gear is for warm weather and I am seriously layering at this point.  I really like the NewSkin anti-chafing product (I will devote another post to what I did last year with Team New Skin).  I was also approved to mentor a group on BT (BeginnerTriathlete.com).  I would like to help other Clydes and AThenas with their quest to become competitive triathletes.  I don't think I am an expert by any means at all but I think I can support others with similar experiences to my own.  Hopefully I will get to encourage and assist some guys/gals.

Yesterdays run was 9.2 miles of a scheduled 9-10.  Pace was slated to be in the 9 minute range and I averaged 8:42 over the distance.  Ran hard in mile 8 which spiked my HR way too high but other than that was an uneventful cold and windy run.  Mile splits (8:28, 8:36, 8:45, 8:53, 8:57, 8:40, 8:44, 7:30, 8:01).  I was shot after yesterdays run and went to bed crazy early which gave me over 7 hours of sleep as mentioned above.

Tomorrow I have an hour on the bike, some flexibility and to meet with a tri-coach ... a bunch on tap with the kids as well - should be fun!    

Day 3 - 207 days to IMLP

Went to bed last night at 6:30pm but  think I had a fitful sleep (if much at all until 8:30) nd then I think I slept well until the alarm went off at 1:15am.  All in all flt rested enough and the headache from the prior day was gone.

Normal morning routine - a fairly uneventful 9 hours at work - and I got a nice hour and a half on the trainer (I watched Resident Evil:Afterlife) - which I will score as a 5 on a scale of 10.  So far I am not craving food - tonights meal will be some brown rice with chicken (prepared in stewed tomatoes) and peas.  The workout for Friday is an 8-10 mile easy paced run.

I am excited about starting with a coach - weighing my options on my final 2 choices.  Will be meeting with one group on Sunday and still waiting for an official appointment with the other group.  Costs are about the same so my main decision will most likely come down to - will I be able to group train EVER with either outfit - how comfortable am I after we meet.  Guess I will know a lot more on Sunday - for now will stay focused on the marathon training as that date looms ever closer.

Day 2 - 208 days to IMLP

Slept a brief 5 hours today which resulted in a mid afternoon headache.  Got in a frigid but great run though after work.  The weather channel said it was 21 degrees but with 20 mph wind gusts would feel like 7 ... I layered up and went for a planned 5 ...

I guess I was jacked up because I ran a sub 24 minute 5k during this training run!!  what?  WHAT??  I know I was moving fast but I don't think I realized how fast until the 2 1/2 mile mark when my quads started screaming at me.   Todays splits 7:36, 7:31, 7:27 ... hit the 5k mark at 23:31 ...8:07 and the last .94 at 7:43. 4.94 mile run - way faster than my normal pace but at east today I showed myself that a sub 24 is a reality if I don't implode and run a smart race.  First test will come in 12 days the first of the 5k Winter Parks Series.

Head is pounding - off to bed ...

Day 1 - 2013 - 209 days until IMLP

Today is a scheduled day off from training however I did accomplish a few things today.

Weighed in at 216.3 pounds so my weight loss goal for the next 200+ days is 26.3 pounds.  Organized the kitchen and discarded a bunch of expired stuff.  With the plan again to eat healthier in the season the only beer in the fridge is Michelob Ultra and we have only poultry products in the freezer/fridge.  Looking forward to following the structured diet as this is where I have had the most success in the past.

Did my 25 push ups and sit ups.  My nagging shoulder pain I hope will loosen up as I get further along with this, and sit ups are always a struggle since my belly is a mess of mesh work due to three past abdominal surgeries.

On Sunday I am meeting with one of my potential coaches for the season (I have narrowed it down to two). I need to share my planned race schedule and goals with the coach and see if we are on the same page.  I would prefer to get on his plan sooner rather than later.  My wife also purchased for me a MAX Vo2 & Anareobic Threshold Test at Peak Performance Fitness which once I have completed that should also help with my training.

Three races coming up in January - all are 5k's and I am hoping to run my first sub-24 minute race at one of these.  This weeks training:

Wed (1/2) - run 5 miles - crosstrain Chest/Shoulders/Tris
Thu (1/3) - bike on trainer for 2 hours
Fri (1/4) - run 8 miles - crosstrain Back/Biceps
Sat (1/5) - run 5 miles - one hour Kempo
Sun (1/6) - bike on trainer for 2 hours

Back to work tomorrow after three days off - and thankfully the kids return to school as well.  Back to thr routine ... 2013 starts today!