Pats Training / Thoughts

Take Two

2010-05-19T07:22:00.006-04:00

I am finally back to training. I was supposed to start back Monday 5/10,but I woke up very sick and my knee was still a mess, so I pulled the plug and rested another week. I did start eating better - sorta. I went from 3 terrible meals a day to 1 or 2 bad meals. Its amazing how much better I started to feel once I had a few fruits and veggies! I was starting to get sick off all the bad food anyways!

Fast forward to this Monday 5/17, the knee is better, still not 100% but getting there. I had a little 2k swim planned. Man, it felt like I did 10k. My arms were smashed after my 29 min swim!
I am back in the gym, moving massive amounts of weight. Trying to get my weak triathlete body ready for another round of IM training.

Tuesday was the first ride back. 2.5 hours on the road bike. It was nice to be outside enjoying the day, the off time made me realize how much I love this training and racing stuff!

Quick fact - I rode less then 100 miles outside during the build up to St George.

While the time went by pretty fast, I could the feel the extra 9 pounds that is now attached to my mid section. I am pretty sure people saw this as I rode by....

# 9

2010-05-11T18:08:00.003-04:00

This post is to honor a good friend of mine who I will really miss over the next 22 weeks. We became friends in Kona last year, he was so good,cheap and filled my growling stomach.....

The Mcdonalds #9. For those of you who do know what a # 9 entails. I'll fill you in. 5 piece chicken selects (It must be good, its white meat!) a large fry and large soda all for $7.78. Tough to beat!

Here are the marco-nutritents for this sucker. Surprisingly, its actually one of the worst items on the menu :)
Fat 65
Pro 44
Cho 64
Anyways, I had my fair share of the # 9 over the course of last week along with LOTS of donuts, pizza and coffee.
But, the fun is over and its time to get back to work. I'll be treading water in Kailua Bay before I know it.

We have finalized the rest of the racing season and I am really excited to get out there and start racing.
I'll be at
Mooseman Olympic
Ashland Olmpic
Musselman Half
Marlboro Sprint
Kona.

I am looking forward to rebuilding fitness and showing up to the start line Oct 9th, fitter and fast then last year!

St George.

2010-05-04T17:24:00.001-04:00

It could’ve been worse! During the days leading up to the race it was WINDY and I mean 45 mph + cross winds and 30 mph plus headwinds. We ended up with about 7-10 mph headwinds on the long windy canyon section. I rode this section at about 220-230 watts averaging anywhere from 14-17mph. Lucky we were able to do this section twice! The ride finished with a nice long descent were I was able to let my stomach settle and rest the legs for what would proven to be a very tough marathon course.
The run was awesome from the super hilly course to the views at the top of the climb it was truly spectacular. It was so hard that it separated the people who knew how to correctly pace and fuel a hard bike and even harder run very quickly, typically most people can fake it for the first 7-10 miles. Jesse and I started the run together and we immediately started catching people who were already in a heap of trouble and we hadn’t hit the hard part yet. I won’t describe the course to much here, check out the profile and the top run times and you’ll see it was no joke. I felt really good until mile 15, at that point I went into a pretty bad place for about 3 miles, I tore into my last gel at mile 18 (Double Latte–50 mg of caffeine) 5 mins later I was in a better place still not great but I was getting it done. Mille 20-22 are mostly uphill, I knew once I was up and over the last climb the course was mostly downhill to the finish…..The last 4.2 miles were all about keeping the best run form and highest cadence I could all the way to the finish.
I ended up 1st in my age group and 4th amateur overall.

Once again it was a great day for all Qt2ers. It just goes to show that a ton of hard work and patience over the long term brings extraordinary results.

A big thank you goes out to Jesse for helping me get to the start line of my 4th IM in 1 piece and with a new level of fitness.
Obviously, none of this would have been possible without the support of my wife, Courtney.

Sorry for the short race report, I have a VERY long “Honey Do” list and 6 days to get it all done before the Kona build begins!.

Oceanside

2010-04-08T07:17:00.002-04:00

The race went well. I hit all the numbers so I can't ask for anything more. I swam as hard as I can swim. Biked 15 watts higher then my previous half ironman best. Then I ran as fast as I could go.

Highlights of the trip:

-Delta skycap. Not begin a big traveler I sit with everyone else waiting - paying for food and drink. Not this time. This trip I traveled out with Jesse and he knows how to travel. I could've eaten the whole bowl of dried fruit they put out for the lucky ones who sit in skycap. FYI- their nut mix is awesome too!
-Dropping Matt Reed on the run. Matt caught (ie- lapped) me just before mile 1. He immediately went by and put 10 seconds on me and I was waiting for him to continue pulling away. He stayed right there 10 seconds up the road, until we got to the far turnaround which is just before mile 4 for me and 10 for him. We turn around the cone and all of a sudden I am next to him, we run side by side for a second then all of a sudden it's just me and the "2nd place male" moutain bike guy. We pass Wendy Ingraham on the side of the road and I can hear her ask the person she is with "who is that guy?" I was in the 4th wave so the way back in on the run was empty- everyone was coming at us. It was just me and Reed for the whole way in. Once I opened up a little gap, spectators where going nuts for me taking pictures, giving me splits to 1st and yelling that Matt was still right there. We ran all the way to the turn around like that. Once I made the turn to go back out I ran back by him and said "nice work" he nodded and gave me the point. It was a very cool 6 miles.

The last highlight of the trip was even before I left:
Monday fat loading - large cheese buger and fries from Five Guys then a medium Oreo and Reese's Peanut Butter Cup blizard. Hey, I was still hungry!

Currently I am on day 10 of IM overload training. Which means I am pretty much a mess right now. That would explain the fact that after my swim today it took me 10 minutes to find my locker. I opened almost every since one in that place. I wondered how it would look walking home in my swim shorts. Good thing it's less then a mile!

I am leaving tonight for our IM St George training camp. Looking forward to finishing up the last few long/hard efforts with some good company.

TT Results

2010-02-22T07:13:00.003-05:00

Well, the TT went exactly as I thought it would. I started out at 335 watts then bumped them up to 340 once we hit 10 minutes knowing I would only have another 5 minutes or so of suffering and I ended up averaging 343 or 345 on the Computrainer screen, not exactly sure and my SRM died on me before the start so I have no power data. Nothing like shelling out $2,500 and the damn thing doesn't work. I did have my trusty 310xt to gather the HR data. Which once again confirms the training zones we set up a while back.

St George is coming up quick, with Hyannis next weekend and Oceanside in 5 weeks, race season is pretty much here.

But for now its back to work with a big 4 week block of training.

Boston Triathlon Team Indoor Time Trial

2010-02-21T09:09:00.000-05:00

I have been looking forward to this race for a few weeks now and its finally here. 6.2 miles completely on the rivet, while trying to ride the predetermined power number as even as I possibly can - not an easy task - and of course the SRM will be downloaded, graphed out and graded on how even I rode the course.

My game plan for Computrainer time trials is to know within 10 watts what I can average for the race distance. Once the gun goes off I'll get the average up and then hold on for dear life. Just like racing out side I will try to keep my max watts to + 50 of the current average. Once I hit the last few minutes all bets are off and its time to let it hang out and see what's let in the tank. I can assure you it won't be much.....

I'll report back tonight how things went.

2009 By The Numbers

2009-11-02T20:09:00.007-05:00

I have received a bunch of emails over the past few weeks asking me the volume of training I did last year, and the simple answer "a lot" wasn't good enough, they wanted numbers. So, I figured I'd throw out an update of last years (48 weeks with a week off so only 47 training weeks) averages and totals. All the averages include recovery and race weeks which are about 50% of normal volume.

First the totals

Swim- 601,607- average of 12,533 a week.

Bike - 11,545- average 240 per week

Run- 1812- average 37 miles per week

My biggest running week was 60 miles 5 weeks out from Lake Placid- 7.27 hrs of running or 7:15 average pace.

The biggest bike week was 364 miles 4 weeks out from Lake Placid – 21.13 hrs of biking or just under 17.5 average.

Highest volume week was 32.75 hours (yea, it was a tough week, with 25 hrs of standing at the bike shop)

Lowest volume week besides the off week was 13.5 hrs. Which at that point in the year seemed like a lot.

This comes out to an average of 20.24 hrs per week, including recovery and race weeks.

The nutrition averages are the total year daily averages

Protein - 230 grams

Fat - 76 grams

Carbohydrates- 556 grams

Sleep average is 8.12 hrs, this will be going up in 2010!

The number I am most pleased with is the amount of time I was on my feet the day before Lake Placid, sub 25 minutes. Yup, less then 25 minutes, including dropping off my bike. I tried really hard in Kona to be close to 25 minutes, but with the really long transition, and the nice old man who walked me around, it just slowey slipped away. I ended up with 49:45 for the day.

Kona

2009-10-19T20:07:00.000-04:00

I'll do my best to keep this quick (unlike my race).

IM week in Kona, is not your typical IM week, this is the real deal and people mean business. I did everything I could to get my workouts over early in the AM and then spend the rest of the day sitting inside, doing nothing. I am always amazed how much time people spend on their feet 5-6 days out from an IM not to mention it was 90 degrees everyday!!

Race morning came pretty quick, I was up at 3:20 and ready for my tried and true pre-race breakfast, once that was done I sat on our porch for about 45 mins looking at the ocean, trying to get my head wrapped around the day and breaking down each sport into more manageable pieces.

The swim was absolutely NUTS!!!! I started about 5 rows back and slightly off the buoy line, I got to the first buoy about 50 yards into the swim, everyone stops and then we all swam on top of each other, I am trying to stay above water, and make forward progress but that’s hard to do when for about 2 mins the only thing I could pull was someone else’s body part. Once we got sorted out it was a fight for the rest of the way. I hit the first turn in 31:00 and made it back to the pier at 1:01, right were I figured I could be. Next year sub 60.

The bike, oh man was it hot out there! I went through at least 15 bottles of Gatorade and well over 30 bottles of water went over my head or on my body. I knew it was hot out when my watch started to burn my wrist. I had a nutrition and pacing plan and stuck to it like glue, I had to, it was my only chance of survival. I was on target to ride 5:23-5:28 until I made the turn back to Kailua (HY 19-Queen K) Once I made that turn there it was, the headwind, I was now doing 7-9 mph at 210 watts, this went on for 15 or so minutes then all of a sudden I could be going 22 then right back to 10 mph, AT THE SAME WATTAGE. It was crazy and something I have never experienced before. Off the bike in 5:43 slower then I had hoped, but nothing I can do about that.

The famous IM Hawaii Marathon awaited me. This is something I have dreamed about since my first race, a marathon I had thought about for 4 years. Now it was my turn to run this damn thing. Little did I know, it should have been in my nightmares. My stomach was wrecked starting the run, but I went out at my intended pace for the first 3 miles, it wasn’t getting any better so I backed it down to a pace we had planned on just in case I was in a little trouble. Running down and back Ali'i drive is crazy. So many people are screaming and yelling it really is a memorable 10 miles, but that’s where the crowds end. Once up and out on the Queen-K, (mile 11) its you and your thoughts and a little bit of heat. I just kept running as hard as I could go, I totally gave up on my Garmin, it didn’t matter anymore, I was suffering. Once I made the turn back home I was doing mile repeats in between aid station, I would run as hard as I could go, get to the start of the aid stations and quickly walk through, taking everything they were passing out, then right back to running. Once I had finally made it to the end, I was pretty happy for the race to be over ,I crossed the line and to my surprise Hughes was there to take good care of me. Thanks, buddy! Ill be back to the Big Island to go faster……But not before 14 days of getting fat…

A big Mahalo to Jesse Kropelnicki from Qt2 systems for getting me to the start line in top form with an unmatched nutrition plan.

Another Mahalo to everyone who followed me online or sent messeges throughout the week.

Last two things :

Although the IM was a very important part of the week, I couldn’t stop thinking about my friend who had just lost his son and how I needed to suffer a little bit more for him.

Another note, Courtney and I got married Monday afternoon, on the beach in Kona. It was awesome and low-key. I always knew she is my better half and the only thing I really need, besides our two dogs. Big thanks to Dede and Hughes for being our official, unofficial photographer and cameraman. 9 days down, a life time to go…..More wedding stuff can be found over @ thatrunnerchick.blogspot.com

"Pemi"

2009-09-02T21:34:00.002-04:00

Cait (caitsnow.com) did a VERY good job summarizing the day and I don’t want to be repetitive so I’ll only add a few things of my own:

The Pemigewasset (Pemi) Loop is ranked as the second hardest day hike in the US with a book time just over 20 hrs. We (Jesse, Cait, Tim and I) did it in 14:42:50.

My Garmin has a max speed of 9.9 MPH as we chased Tim in the closing miles of our little 31.2 mile hike through the woods. That speed could’ve been as I was flying through the air after kicking a rock, because I was looking at my trusty Timex trying to see if we could beat last years time (note to self after 14:30 hrs and in the dark, just run). I hit the ground like a ton of bricks, rolled over my backpack,popped back up and was in a full on sprint trying to catch Jesse and Cait. As soon as I caught back up, they stopped for a pee brake and to put head lamps on. While we were stopped, Cait went through every emotion imaginable and I was pretty sure, when we caught Tim, I would lose a friend.

Once out of the woods, we downed some R4 (Remember, we had to be on the bikes in 10 hrs), changed, and drove back to civilization for some food.

We will get under 14 hrs….but it will have to wait till next June.

Lowell

2009-08-17T08:37:00.002-04:00

Two weeks after LP Jesse and I had decided to have me jump into a local sprint race, the Lowell Wild Cat Triathlon. I did it last year and Jesse beat me as he has stated a few times (I think he says it 5-6 times, but who counting) in the blog post (http://kropelnicki.com/?p=70). A big thank you goes out to Jesse for helping me set up the post IM training.

Courtney and I rolled out around 7 am for a 9am start, because the Olympic race started at 8. One of my guys, George, was racing the Olympic and I wanted to be there early so that we could chat a bit before the start of his race. George had a great day and got his first podium, he is looking good for IM KY!

Around 8:40 I was in the water for a little warm-up in the lovely Merrimack River!

Once the race was on I was swimming as hard as I possibly could, I mean a 25 yard all out effort! I hit the first turn buoy with one other guy; once we got around the buoy I was solo, a pretty weird spot for me, leading the swim. It was a very quick and short ¼ mile swim I was out in 3:42

My plan was to continue with the all out effort so I rode the first 18 mins with an average wattage of 309. Two weeks after IM, this is not such a good plan, but I wanted numbers for my prep into Kona. And so I just kept pushing and waiting for the other guys in the race to catch me. Luckily no one showed up. I hauled into Transition, again still looking back for the other guys, most notably Paul Miller as he can ride very strong.

Once onto the run I went with the same plan, all out. It was supposed to be 2.5 miles... well, when I got to where the turn around was last year there was NOTHING, but I could see an aid station about 2 minutes down the road, no big deal. Made it to the turn around and was able to get the first time check on the guys behind me. I had three guys back, starting around 25 seconds. Nothing left to do but try and run harder. Finally made it to the finish and found out I had won! The run was just shy of a 5k!

All QT2ers at the race placed in their AG’s, and as a coach it was very cool to see everyone do so well. The hard work is paying off, just like I said it would…

Next up Timberman Sprint and the Pemi Loop.

LP 2009

2009-08-01T21:55:00.002-04:00

It seems like I update this thing once a year with an LP race report; so here it goes.

The short. I worked my butt off 7 days a week 24 hours a day for 41 weeks with only one goal in mind. To get across the LP finish line AFAP. Just like last year, some days were so hard and painful I asked myself “why” other days were so easy it was a joke to even put on bike shorts. Once the gun went off I was on autopilot, In the end, I hit every number and finished exactly where we had planned 41 weeks before.

The long.

Courtney and I rolled (literally rolled, she has a Prius) into town Tuesday afternoon and immediately I was fired up and ready to race.

It was a pretty normal race week from there forward, laying low and finishing the IM taper with the last 3 easy workouts. The only thing not so normal were my nerves, for some reason they were missing. Don’t get me wrong I was nervous, but not like last year, I was ready and I knew it.

Saturday came and we ATE and ATE. I spent 23 minutes on my legs that day (yes I track that too, last year was 31 minutes). I hit the sack around 8:30 and was out cold around 9. Finally 3:30 am rolled around (I had already gone over the race about 15 times before the alarm went off) and it was up to eat the most important breakfast of the year.

I was able to get all the morning stuff out of the way very quickly and hung with Courtney for the last 30 mins before it was time to don the wetsuit. I kissed her goodbye, hugged the family and I was off.

57:25 later I was grabbing my bike stuff and on my way. After all the bike time this year I knew I was really to roll out for 112 mile and once I got going I never looked back. I just rode my power number, not an easy thing to do as what feels like the entire race fly's by.

5:34 and 9 bottles of Gatorade later I was off the bike and putting on my run shoes. I had been a little nervous about this run for the final 2 weeks because of the pace I was to go out at (6:40). It’s a funny thing, I killed myself all year to become fast (relative term) then on race day, I was scared to use the fitness I had earned. Either way it was set: 6:40. I went out and ran the first 9 miles @ 6:42’s and felt strong, then my stomach went a little south. I switched to water for a few miles (my one mistake of the race, I went 1 mile too long without Gatorade). Came through town feeling good, got all the way to mile 20 before the wheels started to fall off, 2 minutes later the wheels were off and rolling down the road!!! I was shelled; at that point (21 miles) I stopped looking at the Garmin. I had made my decision no matter the pace I was going to run as hard as I could. I wasn’t out there for me anymore; I was running for everyone who had gotten me to this point. I was running for Courtney and our two dogs who have given so much to help me get to this point. (I am writing like I won the damn race) But most off all I was running so I could stop running…….

3:10 later I was done. I was able to see all my friends who were either already done or finishing soon. Everyone had great days and hit all their numbers! We have a solid group of athletes.

Less then 10 weeks and I get to do this all over again. Its been a dream of mine since my first sprint race, while I was walking the run course less then a mile into a 4 mile run, to race in Kona. It took me two tries and more time in the pool, on the bike, and in the running shoes then I care to remember, but I made it. I made it with a relentless push towards a goal we set out for 41 weeks prior on a cold snowy day in November.

In the famous words spoken by Jimmy V “Don’t give up. Don’t ever give up”

ALRIGHT!!!!

2008-10-13T20:27:00.005-04:00

I keep being bugged for this little race report and since its oh so late....Here it is....
First the training. I did a lot and I mean a lot. Some VERY easy and some VERY hard. I started Monday December 10th. These numbers do not include IM
For the numbers people:
Swim: 120,000 yards
Bike: 6871 miles
Run : 1456 miles
Where did all this leave me, the fittest I have ever been, but sometimes that not good enough.
The swim: started out fast and I was lucky enough to be on the line about 50ft from the dock. I just swam as hard as I could until everyone settled down and then it was cruise control for the next 2.2 miles. 59:14 (I think) I should have swam faster and pushed the last .5 mile, next year.
The bike was nuts, period. I had a power number that I was to ride by like it was my job. In the first 10 miles, about 1 million people went FLYING by me. Old people, Fat people and people who I beat at half IMs by a few hours. Riddle me this batman, why are people in the big ring standing up hill in the first 45 mins of IM? Anyways, I rode the best I could watching the number. A little PSA for the to be IMers, dont be that guy killing it in the first 1hr of the race, if you do, get off your bike because your race is over. For the details, I ate 2 powerbars and a lot of gels, I also had a few water bottles of sports drink. 5:42 (slow)
The Run: As I ran out of T2 I saw Courtney and Chrissie on the side of the road, this is what I hear "Only a marathon to go" yea thanks.
Just like the bike, I had a pace I was to hold as long as humanly possible, for me not being a good runner, it was 7m/m. I just ran and ran, while eating of course. At some point around mile 21 my mind shut off and I just ran (while looking at my garmin, of course) This is the point I had waited for ALL year, cuz every thing you do is to get to this point good condition. I was feeling really really good, but I was surprised at how much the effort level had gone up, if someone had come up to me and asked my pace, I would have said 5:40 but I was running 7:21's.
I came up the hill at mile 24 and it started to hit, this damn thing was almost over. The run was really starting to get hard but I know I had to keep the effort high. Down the little out and back (which seemed longer the second time) and the long await right down to the oval, around and to the finish. Sounds gay but right into Snows arms for a big hug, then to pizza and cookies (the first in about 15 weeks) 3:12
total 10:02:48. 90 second from a plane ride to Kona. Which at first I was ok with, but watching two days ago on my computer, it really pissed me off. Next year, hopefully. So like I said, I was happy with it, but sometimes being happy with it is not good enough. 18days until next season training starts.................

Sorry

2008-09-16T22:13:00.003-04:00

Sorry, I have not been updating this quote thing, but its slow around the shop. But the good news Wilson and I are in first place in the football pool. 427 teams and we are number one.
Tonight as I was mapping out a ride for tomorrow, I put in my address to see how many miles it was and I did "street view" and what do I see? Myself and Court packing her car for a race. Pretty crazy stuff. But Hey I made Google!!

Football

2008-09-07T20:57:00.003-04:00

Well its Football season and for 23 years this has meant nothing to me, but now its a pretty big deal. I was entered into a little pool at work and I want to win. I have spent the past few days looking at stats and player info to learn the game in order to win this pool. So far we (Greg and I) are doing pretty well, only 15 more weeks to go.
Also I have been receiving some flack from an unnamed source (Kim) about not updating this thing a lot. So the other day I was thinking about things to update with until the training get fun again. I came up with, "Customer Quote of The Day" this might turn into "Quote of The Week" but I'll try. This came up because of the crazies that come into our store. Many think they are rock star athletes. I usually go along with this because you never know until...wait for it..."The Quote of The Day"
To the people I may quote, if you read this and are offended I am sorry, but know that you made my day and I am not laughing at you.

2008-08-28T18:24:00.000-04:00

Pandora Radio.........1 of the greatest things ever??......I think so.

Pemi

2008-08-20T16:55:00.000-04:00

Well we made it. 14 hours and 38 minutes later we walked out of he
woods, having just completed the 2nd hardest day hike in the US.
31.5 miles.
More later....

Full Steam Ahead

2008-08-10T10:58:00.001-04:00

Well This week started back into full training for two reasons.
1) Its only August with a half iron and a Marathon to go. I have to get back into shape and loose some weight.
2) The IM is less then a year away, and Kona doesn't go to those who wait.

Today was the typical Sunday workout, Tabata intervals on the bike, and nice 4500 yard swim and a 75 mins run with bounding. Did I mention bounding sucks!?
Next Monday Jesse, Tim, Cait,Chrissy and I are doing the Pemi Loop in NH. Its said to be the 2nd hardest 1 day hike in the US. Not bad for someone who has never hiked a day in their life. We will see how it goes, or you might see us on the news and then you'll be able to see how it went.....

Rain

2008-08-07T09:20:00.000-04:00

Well today is another long day, first long day since IM. 5 hour bike
50 min run, nothing crazy. The best part, its raining I am sick of
training in the rain.

Bridesmaid

2008-08-03T20:48:00.000-04:00

Today was the Wild Cat sprint triathlon up in good old super clean
Lowell mass. Last night at our little team dinner kropelnicki decides
to race.
Race morning come pretty quick so its up take the dogs out and back
the bags, a little different then IM where I spent DAYS packing.
Anyways we are in the water getting ready toswin the 400 yards. I knew
this was going to be fast and it was for 350 yards until a lifeguard
on a surf board comes out of no where and I swam staright in the
corner. ( i have a good bump on my forehead) I lost a few seconds
going around her. Out of the water in 5:18 and 6th place, hammer
through transition and onto the bike in 2nd place. My legs are still
wrecked from ironman so I started out hard and fast knowning I was
going to slow the whole way. I kept jesse in veiw for the first 15
mins then I lost him on an uphill. 10.9 miles later I'm off the bike.
29 seconds later running shoes are on and I am running flat out
because I knew Hughes was coming hard 1.3 miles later I was at the
turned around and headed home.
I ended up second about 1 min off of Jesse and 3 mins ahead of third.
Its nice to race flat out for 48 mins. 2 weeks ago I still had 10 mins
to swim and another 9hrs of racing.

Today

2008-07-31T20:10:00.000-04:00

Well today became a star studded ride. I set out for 180 mins of Z1
fun, within 45 mins I came up on Alica (shoemakers wife) and her
friend stacy, who looked like a cycling rock star (still looking into
it) after about 10 mins they went left I went right. I stopped to pee
and because no matter where you stop to pee, the road becomes the mass
pike at 4 pm on a Friday. Once I was finally able to pee and get backk
going I saw Ethan Brown up the road once I caught him we rode togther
for about 60 mins shooting the shit. Meeting up with him helped the
tie go by.
On a second note I am racing this weekend in Lowell. The wild cat
sprint. Local hero/ washed up pro (just kidding) Brian Hughes will be
there also. When we first became friends I told him in 5 years I would
beat him in a race. I have not came through yet, I don't think I am
going to start on Sunday either. Should be fun.
Till next time....

90

2008-07-24T19:03:00.000-04:00

90 seconds is what I misses a plane ride in oct by. 90 seconds.. I
would do the whole race over again right now for those 90 seconds.
Next year.

2008-07-03T07:54:00.000-04:00

17 days and 3 key workouts to go.
Its starting to get real now.... The good news is my sleep log shows I
am averaging 8.15 hours of sleep a night with over 2 weeks to get it
up to 8.5 or better

LP

2008-07-01T11:40:00.000-04:00

19 days. It seems like 2 weeks ago I was standing in line signing up.
Every single swim bike and run has been for this 1 day.
Every passed up cookie, pizza and ice cream has been for this 1 day.
Every missed dog walk and all the hours away from Courtney have been
for this one day. .....

2008-05-20T09:02:00.000-04:00

My new job, as you can see it doesnt pay well.

What a day

2008-05-15T19:47:00.000-04:00

Another long day at the Wheelercamp, 115 mile ride and 8 mile run.
7:02 total training hours for the day. Not to bad. Yesterday was a 2
hr shit show of a ride 13.3 mph avg, I was pretty wrecked from
Tuesday's big day.
So, as you can see I have started my life as a fake pro. I say fake
for a few reasons.
1- I'm to slow to be pro.
2- I still work 25 hrs a week.
3- I can't sleep in till 8:30 work out, nap, do a 90 min ride, get a
free rub down and then go get a free bike.
4- did I mention I am to slow?
Anyways tomorrow is the 2 and 2 which will have me walking into work
late again.

Garmin

2008-05-13T19:42:00.001-04:00

So I broke down and bought one on Sunday. With REI's price, it was very hard to pass up. I used it today while out running and its cool to see your pace at that very second. I think it will help with pacing on the long Z2 stuff, mile repeats and the 2 x 5k which is right around the corner.
Wow yesterday was pretty windy and cold, for some reason I was a dumbass and didn't dress well for the type of weather and was frozen 2 hrs in so I had to cut the ride short by 10 mins and then I was onto the 35 min ZR transition run, with gloves and a hat!!! in MAY!!! The good news for the day I was able to use my cliff bar hot chocolate mix, ummmmm.
Today I threw down a 5000 yards swim broken up into various 200's. Then I had to drive to school for my last final, intro to computers, a joke of a class if you ask me, so I hammered the final, came home had 3 eggs and an English muffin, then it was a 2.5 trainer ride with 8 x 2.5 BSE ( Best Sustainable Effort) 2.5 mins EZ. I am not sure what sucks more BST's or BSE's. BST's hurt like a half ironman, the pain creeps up until its unbearable, then you still have 3 mins left, whereas BSE's especially 2.5 mins, hurt like hell from the beginning. I used 295 watts through the first 4 and 300 for the last 4, not rock star numbers but remember its an even effort throughout.
Then onto the 50 min, 7 mile, Z1 run. Good stuff and a solid day in the Wheelercamp.

Golf

2008-05-09T09:39:00.000-04:00

The more I think about taking up golf the better it sounds. I mean you
only play when its nice out and you can drive a cart. Why am I
thinking about golf you ask, well because 4 days after a Half ironman
where I dug pretty deep, I am going doing the 6 and 60. The qt2
ironman prep workout. 6 hrs on the bike and a 60 min run.
The first 5 hrs went good, then it went down hill quick. I couldn't
stay in Z1, hell I was able to get there, my mind started to wonder
and at times I was just going through the motions. Because LP doesnt
care if I wanted or didn't want to be out there, of only care if I
was. Did I mention the first 3 hrs it was pooring rain. Then came the
run, nothing special to report here, got it done not super fast but
I'd done. Atlest I have a week before it starts all over again. Today
is the 2 and 2. I am almost done with the ride, then I have to take a
Spanish final, come home run and go right to work and stand for the
next 6 hrs. Did I mention I hate my job and can't wait to leave?!!!
Anyways... See you at the links.

Devilman

2008-05-06T20:44:00.000-04:00

Went well. 4:16:22. It was a pretty quick course with lots of wind,
mostly a headwind. Once on the run my goal was to run 6:15 pace for as
long as possible. I went between 6:05 and 6:10 for the first 8 miles
mostly because I knew Cait was hunting me down. After mile 8 it was a
struggle to hold pace with the said headwind, but I was able to
average 6:21. The run course was about half mile long. I was able to
hold off Cait, we ran almost the same pace so we both blew up t the
same time.
Qt2 kicked ass 4 guys in the top 10 and the womans overall win.
Everyone had a PR. Training protocol, I think so.
As a side note there is one athlete who I believe J krops could make a
world champion but said athlete would never leave their coach, sadly.

Devilman

2008-05-01T10:19:00.000-04:00

Is only a few days away and I feel terrible. My swimming is at its
worst, bike and run paces are slow as hell.
So we will see how it goes??

Are bugs on the core?

2008-04-25T12:12:00.000-04:00

Yesterday was a long day in Wheelerland. Another 6 hr ride and 60 min
run. The ride went by fast as I was doing just over two he loops so I
could come back and take the dogs out. I ended up with about 124
miles. I had 3 powerbars, 9 bottles of endurance 7 gels and about 400
nats.... Gross...Then came the run.....60 mins which felt like it took
longer then the ride. I felt like a hero the first 20 mins then I was
a wreck for 10 min untill the bag of cliff blocks kicked in. Then I
fmlt good again. I finshed up at 7:45 by 7:55 the mdium pizza I had my
sister order for m was gone. I stretched took the dogs out and went to
bed.
6:30 am today I am backout on the road for thee first hour of my two
hour split run. 34 mins @ Z1 26 mins@ Z2. I was in tough shape for
those first 34 mins. Once done with that I had 20 mins to eat change
and be on the bike for 2 hrs. After that I had 8 mins to eat take the
dogs our and leave for class, yup thats right 3 hrs sofar and no
shower. I am on my way to the second run right now so I will only b a
little late for work.

2008-04-23T09:21:00.000-04:00

Its now Wednesday and I am still feeling the weekend ride of 127 miles
and the 60 min transition run.
Saturday night I slammed my left big toe into a slab on wood, the
whole toe is black and blue. I still can't walk on it. I am getting my
runs in mostly because I have no choice LP is less then 12 weeks away
and running is my major weekness besides my bike and swim. It feels
like I was in line signing up last week.
Tomorrow will be another long day, 6 hr ride, 65 min run and I am
swimming in the am before class. I'll be working out till almost 9pm.
Courtney is in Florida for the week so its just me and the ladies.

Trials

2008-04-20T20:13:00.000-04:00

Wow what a day,Court Brian an I went into watch the woman Olympic
marathon trials, unbelieveable. Those girls are so fast and skinny.
They must be on the core diet. I like the format they use, 1 race 1
day, to see who goes, not this 19 chances crap they use in triathlon.
I think that's what its all about who can make everyday of training
come out on 1 day - 2:30 hrs.
Walking through the pru when we got there we passed Ryan hall and
while driving out Peter Reid ran passed us.

Tuesday = BST

2008-04-15T11:58:00.002-04:00

This morning I had a 4.7k swim. We call it Monster Set, it pretty much sucks balls, but its a good way to swim 4.7k pretty much non stop. I was doing everything off 1:30 base and swimming 1:20's the whole time. I know its not fast but its not all that bad either.
The set looks like this
1000 leaving on 15mins
9 x 100 on 1:30
4 x 200 on 3
7 x 100 on 1:30
600 swim on 9mins
5 x 100 = 4500 after that i did 16 x 25 on 22 seconds all out so I was getting about 7-8 seconds rest.
Next up is 3hrs on the trainer with 3 x 10 mins @ 290w and a 50 min run. FUN STUFF.
Our second dog, Chloe, gets spayed tomorrow morning, I will miss her tomorrow as she always jumps on my keyboard and messes up what I am trying to do.
I went to Ironman Lake Placid's website today and saw that it is a little over 12 weeks away, seems like just yesterday we were standing in line trying to sign up.
Will I be ready.......?

Weekend

2008-04-14T11:19:00.000-04:00

Another solid weekend of training is in the books. Saturday was a
snafu from the begining,with starting, caits cassette falling off and
two flats. But in the end we finished with 105 miles and a good run.
Sunday started with a 2 hr ride that was very easy. I was able to get
a lot if homework done and later in the day did my 2 hr run. I felt
really good for the first 85 mins then it was a struggle, good thing I
only had 18 mins of Z2.
Walking to class today, two over weight moms passed and then gaped me
while pushing a stroller, that when I knew it was a good weekend.

2008-04-06T19:46:00.002-04:00

Today the family and I went to Westfield and I raced in the Half marathon they have there. It was a solid race, with lots of hill, the first 4 miles were either straight up or down. There was a few times when I was about ready throw in the towel, once the road turned down I was able to pick the pace back up and recover a bit. The guy in front on me was all over the road, I made time up as I ran a near perfect course, every single corner was cut perfect. I started to feel better as we got deeper into the race, by about mile 7 was I was feeling good and threw down 5:54's until mile 11 where the road turn back up and into a headwind. I ended up with 1:20:43 Not bad but again not all that good.
Tomorrow starts back into regular training, next up is devilman.

2008-04-04T08:36:00.002-04:00

Does it make me a bad person when at school while being stocked for my parking spot I will intentionally walk in to wrong lane and then shoot over so the person following me in their car has to drive all the way around??

Bus

2008-03-30T21:48:00.002-04:00

Thats what I feel like I have been run over by. A big bus. Today I was another long day. It started at 5am sharp when Kona had to pee. It worked out well for me because I was pretty shelled from Saturdays workouts that I would've probably not have gotten up with the alarm. So once Kona peed and ate, I was on the bike again on the TRAINER for a ZR 2 hrs, before Courtney and I left for the expo at 8:30 am.
The expo opened up around 10 am, we were slammed till 1:30. Non stop people buying stuff, crazyness. When It finally got quite, around 1:45 I left for my 2 hr Z1/Z2 run along the Charles river. It was really nice and something I have never done before. The best part was how little I had to run on pavement. There is a nice little path the whole way. Its odd to see how the other half live. I am so used to running by myself, being able to pee in the woods when needed, and seeing no one else running.
Anyways I am falling asleep, till next time

6

2008-03-30T06:54:00.000-04:00

Once again I was on the trainer for my long ride. Brain, KP and I
tried to get out side but there was way to much ice on the road. We
got 1 hr in before we called it, so I set up my trainer at FS and rode
for another 5 hrs. Oh by the way they're in the process of moving so
I have no fan or radio. After the ride I had a short 50 min run.
Then it was start to work to help B pack up for the expo. 4 hrs later
we were at MIT setting up, we didnt leave there until 9:30 or so. Long
day, really really long. We made it home by 11 and I was asleep by
11:05.
I was up at 5:30 so I can fit in my 2 hr ZR ride before we leave for
the expo. Which at some point I need to leave so I can get it my 2 hr
run.
In other news all qt2systems athletes ripped it up at cali 70.3.

Almost done

2008-03-28T11:20:00.000-04:00

Its been another solid week of training. Tuesday was a big day, with
for me a good swim of 4.7k then on to a ride with 3 x BST and a 40 min
run. Wednsday I was pretty junk, and it was an easy day. 60 min swim
90 min bike 35 min run all easy. All in all I should end up with 26-27
hrs to the week.
Other then training nothing special going on.

Salt lake

2008-03-25T09:24:00.000-04:00

This is the last picture I have on my phone from the trip. I took it
on Friday morning on my way to class. The school is above the city, I
ran up here before class when It was still dark out so I could do my
bounding, when I got to the top I could see forever. I have never seen
mountains like this before and I was just a little impressed to say
the least.
Now its Back to the grind. I took yesterday super easy as I was junk
from the time changes and the weekend in general. I was surprized how
much the altitude took out of me.
I just finishd up a 4.7k swim and waiting for class to start. Still to
come is a 2.5 hr ride and 40 min run.

Level 1

2008-03-22T21:26:00.001-04:00

Its been a while again, courtney and I have been in Utah. I took the
level 1 triathlon coaching clinic. And who is there.... Thats right
macca, he is a cool guy, very funny and he has weak core haha.
More later we are about to be seated for our last dinner out west.

I Heart ZR Days

2008-03-17T13:23:00.002-04:00

Yesterday went well, a solid 2hr of running to end the week. The first 80 mins went great, I was running well right around 7 min pace (Z1) then I started to feel the first week of Z2 work and Bounding, I managed to keep the pace even, until I had my Z2 work, 11mins. It was the first Z2 of the year, I was around 6:40 pace, not great but I'll get there.
Today was a rest day/ easy = ZR. It started with a wonderful 45 min swim at Y. I hate that place the pool is about 90 degrees and it brings out the crazy people.
Story # 1 I walk into the locker room to see a 65 year old man with his leg on the counter blow drying his BALLS. Thanks dude.
Story # 2 I was almost done with my swim, when all the old ladies who are there for water aerobics start their slow push across the pool, kinda like what hunters do when they are with a group looking for deer. So everyone doing laps is all of a sudden in 1 lane, no worries I have 2.5 mins left. I hit the wall when Ian Thrope Jr dives in (he is wearing a fire engine red Speedo) and throws down what looked like a sub 1 min 100 yard after that little display he completely blows up and does a little back stroke.
Then it was out the door for a 2.5 hr easy bike. I went 15mph the whole way with an avg hr of 114. Stupid easy. Now its time to stretch and go to work.

5:20

2008-03-15T19:58:00.003-04:00

The subject of my new post is the amount of time I spent on the computrainer at FS today with a big group. There was about 10 of us which made the time go by pretty fast. Today also started Z2 work on the end of the bike, 27 mins, pretty short I know, but it will build up to just under 2hrs. After the ride was another first of the year a T run off a long bike. It was pretty short 33 mins. The legs felt really good and I was running pretty strong.
While on the bike I think I scored a SRM from the owner of FS, which would be sweet, as my poor as ass can't afford a new one.
Tomorrow is 2 and 2 with some Z2 work on the end of the end, should be fun.
I am on spring break this week and I will be putting in some big training hours before we leave for Salt Lake.
On a side note, I really do not like cocky people whatsoever, they just piss me off. There will come a time when they are unable to back it up and I'll be right there to smack their ass as I run by.
Till next time, God Speed

2008-03-11T11:14:00.002-04:00

So I have been a while for a while, it was a recovery week and a pretty boring week in general. Today is my birthday, the BIG 23.
Somehow for my swim I ended up 300 yards short. I wrote the workout down wrong and I am NOT happy about this little mishap whatsoever.
Monday started the Build Phase of training, I will be doing some really solid efforts in all sports. This is where the fun begins and I am about 7 week outs from my first half of the year. The Devilman down in NJ.
In the first 14 weeks of training, I managed to bring my Z1 run pace down my 2 1/2 minutes at the same HR. I was able to bring my 20min power up by 40 watts, without a single minute above 148hr (Z1 for the new readers out there)
Also I am being jerked around at school again about my classes. Why do people, who call themselves DR. by the way SUCKBALLS at their job and then screw me over again and again. Its almost funny.

Excuse me.....

2008-03-04T11:30:00.002-05:00

So I am doing my swim today, 3k total w/ drills and 3 x 800 @ 800TT pace plus 10 seconds, which for my slow ass is 1:24/100yd. I am swimming along and 4 meat heads show up and get in the pool, I am almost done, 150 left, and these kids start doing the breast stoke ARCOSS the pool!!! WTF. I almost swam right into 1 of these kids. Didn't you see me swimming back? I mean I was here like 40 seconds ago!! After the swim I had about 25 mins before class so I went to the comuter cafe and picked up a banana and an orange. I was sitting there eating and doing school work, then I started to people watch, its one of my things...people watching....I couldn't believe what people were eating, bagels with butter andSODA (at 9am!?!) I'll stop there.....I have a 60mins Z1 ride and 35min ZR run to go...pretty easy stuff..

I was reading other athletes blogs a few mintues ago and it prompted this post. Its the first week of march and I can't believe the number of people who are sick, injured, and burntout ALREADY......but I bet you their FPT numbers are high. I just don't understand why people feel the need for that crap 52 weeks a year. More reasons for Z1 and correct nurtion..........I guess we will see once race season starts.

Phew.........

2008-03-03T13:21:00.003-05:00

I am glad its over, that was a tough week of training. The legs never really got a chance to rest from the race on Sunday. I was pretty beat all week but I got it all in 13k in the pool 242 miles on the bike, and 49 on the run, not a bad week. I finished it up with 5hrs on the trainer at Fastsplits on Saturday. Sunday was 2 and 2. 2 hr ride 2 hr run. I have a very welcomed easy week that starts today. Courtney and I are off to Salt Lake City in just over two weeks. I am looking forward to the trip as I have never been out west.....

Sorry if I offend

2008-02-29T12:51:00.002-05:00

Yesterday I had a 3 hr ride planned and it was 15 outside, so on the trainer...... again. I have come to like the trainer, I almost feel some times you can get a better workout in. Anyways I was watching the Tour of California that Courtney had taped for me, the taped stopped with 1.5 miles to go, just as they were attacking each other after they caught the guy who was making a crazy break for like 28 miles. I still don't know who won. Today was a 3k swim, when I got to the pool no one was there so I came back home for my 95 min run. A few things happened during that run which I found funny. First there was a dad waiting at the bus stop with his daughter. He looked like the dad from "Honey I shrunk the Kids" the funny part was he had a long coat and the hat with the flap that comes down and covers your ears and gloves on, but he was wearing shorts and shivering. He got all dressed up and didn't put pants on?? The second thing and the reason for my subject, I ran through the college and 2 girls were walking towards me and they commented on me being skinny, by commented I mean making fun of me. Of course they were "overweight" p/c for FAT!!! but that is the norm at BSC, with two DD and a starbucks on campus and less then 1 mile from each other what do you expect? I wanted to say something but I didn't have the balls, mostly because they were in my stomach, I should have bought the wind block craft shorts to wear under my running pants. My view on fat people is just laziness, I hear girls at school talking about their weight and all this diet stuff they are on, while drinking their large coffee with extra cream and 200 sugars while chewing a bagel. That's enough on Fat for the day. Off to the bike shop.....boring.... On tap for tomorrow is 5hr 40mins on the bike..........

2008-02-27T13:31:00.000-05:00

Did I mention fat people really piss me off? More later

Junk

2008-02-27T13:08:00.002-05:00

Today was a 90 min run. About half way through (45mins for the math impaired) my legs pretty much said FU. They are toast from Sunday and yesterdays Z1 ride. I did get the whole run in, I can't afford to skip out on workouts especially running. Later tonight after work is 3k swimming at school.
Yesterday while swimming I was thinking about training and what different people do and why they do it. After 5 mins of research on the 'net I found atlest 15 different ways coaches train their athletes for IM. I think it all breaks down to 2 methods You have the FPT intervals now and longer stuff later (when the weather is nice.....wimps) and the longer stuff and intervals later people. I am a long now intervals later kinda guy. I can see where both ways make sense. I think 1 way (Jesse's way) is better. Side note, I have never done IM I am only 10 weeks into training for one. Why you might ask is our way better...well..... Look at the avg IM finisher, overweight, older,work,kids....all that life stuff. Avg finish time is 12hrs, why would it matter if this person can hold 285 watts for 1hr? does it sound cool in the middle of Feb? what about the ONE day all year when it MATTERS and they have a 7 hr bike split, do you hear those people say I wish I had done more FPT stuff?? They then go back and do more short hard stuff, without looking in the mirror.
What do I know though, I am just 22 and only a hack.
I guess it comes down to believing. Believing that no matter what protocol you use, that its right.

Stuff

2008-02-26T17:07:00.002-05:00

This post will be in two parts because I have to run for 35 mins @ ZR on the ol treadmill before dinner. Courtney is making her insane chili. Today started with a 3.5k swim at school. On the way I almost got hit by a mom dropping her kids off at school, she blew through a stop sign while on the cell phone and yelling at her kids. The only way it could have been better was if she was fat and eating a bagel!!......After the swim I went to class, while in class I got an email saying my other class was canceled. I bombed home and got on the bike for 2:20 @ Z1. Z1 pace is getting very hard to stay in, over 21mph on the flats 8 weeks ago I was going 14mph, that will lead me to my next post tonight after some home work.
Training protocols and intervals.

1:20:25

2008-02-25T06:23:00.002-05:00

That is my Hyannis Half-marathon time. I know what you're thinking.....Did I get lost? Since it's a PR by over 4 minutes, and considering the time of the year and the phase of training I am in, I am happy for now. It was a solid training day 25 min warm up and a 35 min cool down, so 2:20 total and about 19 miles. Once we finished the cool down I got about 4 bagels and a bag of chips once that was in my belly, I changed and them Tim, Cait and Jesse and I went for a 3:20 ride around Hyannis. We then went to Ihop, and hit it HARD. I waited for Jesse to order and then got the same thing he did, Hearty Pancakes, a must next time you go to Ihop. On tap for toady is a easy 30 mins Swim and then a 60min ZR ride on the trainer. I need my running durability to get up to par or there is NO way my ass will be on a plane come OCT.

Pre- Gaming

2008-02-23T12:02:00.000-05:00

Aka....carbo loading. This is the pancake I ate this morning while pre-
gaming, along with 4 pieces of toast, 2 eggs and homefries. I look
forward to long races just so I can eat this breakfast.
Today was supposed to be a 3k swim and an easy 50 min spin. I went to
the pool at the local Y which I hate cuz its 87 degrees. Of course its
full so I wait for 25min then leave all pissed off. This was not a
good week for swimming even though I got it all in except for this 1
which I'll make up Thursday.
To be continued....

Beat

2008-02-20T20:16:00.002-05:00

Today started promptly a 5:17 when Kona, woke up and decide she has to pee right then, and of course once Kona does the dog shaking thing, Chole wakes up and she also has to pee. I put collars on both and out we go. 35 mins later I am in my car driving to the pool. 3500 yards awaits, no alot to the swimmers out there, but to my land loving ass its a good swim. 65 mins later I am out and on my way home because I have 25 mins to eat ( 3 eggs on an English muffin) and be on the bike, so I can get my 2 hours in before class. I have been banished to the basement to ride the trainer because of grease stains on the rug.OOPS. No worries its only 100 degrees down there with the furnace going full steam. I did have a fan from 1962, but it finally died on me 2 days ago. RIP fan RIP. To pass the time I watched Wedding Crashers again, and it was even better. I missed some parts the first time around, I got them this time. I was off the bike with 20 mins to stretch, shower, eat and drive to class. Phew made it only 1 min late, but its a beginner Spanish class so its all freshman, who still like college and get to class early and are ready to go with books open way before its time. Senior classes may be harder but no one looks at you like an ass when you walk in late. Anyways then it was home with 90mins before work and a 35 min run to go. All done and at work for 2. That was my day, a day in the life of a college student trying to race Ironman.

2008-02-19T10:53:00.000-05:00

I am sitting at school waiting for my next class to start. Intro to
computers. Fun stuff, I use the class to catch up on all Internet
things, such as training research and other peoples blogs. Mostly
other athletes so I can see where they are training wise.
Training for me today was supposed to be a 3,000 swim of various
tempos and sets but because people are bad drivers it took me over an
hour to get to the pool. I only had 17mins to swim,so I just swam a
steady 17 mins. I'll make up he rest on Saturday morning. After class
is a 95 min Z1 run. Tonight is 100mins (1:40) Z1 on the trainer. Not a
bad day.
I am racing Hyannis half marathon on Sunday and I am looking foward to
it. Last year I went 1:24. I want to go under 1:20 this year but we
will see.....

Weights

2008-02-18T12:12:00.002-05:00

Today was a 60 min R (recovery) ride and a lifting session. I hear many triathletes talking crap about weight lifting because "it will not make me fast" I call BS to that statement, true it may not raise my VO2 max, LT or lower 400 yard swim pace, but it will help me from getting injured over the course of a long season, which will raise the above mentioned. I also hear them say " I don't want to put on muscle because that will slow me down. Again BS, the vast majority of athletes do not know enough about the sheer volume of weights and the correct nutrition that is needed in order to put on weight from strength training. A reoccurring theme of this blog will be nutrition, only because I take my personal nutrition extremely serious, mostly because in the words of a famous hockey coach, Herb Brooks ," I do not have enough talent to win on talent alone"

This started about a year ago when I met Jesse, qt2systems.com He changed my outlook on Day to day and Race nutrition.

First Post

2008-02-17T21:51:00.003-05:00

This is my first post to a blog of any kind. My girlfriend just started and she was on me to start one......so here I am, blogging. This is a big step for me as I do not even have a myspace, shocking I know. Who under 25 does not have a myspace?
I plan on writing down my training / thoughts on training and life in general.