Epic Training Day

I challenged myself to an epic training day yesterday. Months earlier I had committed to participating in an event to raise money for breast cancer. Its called Spin Odyssey where 500+ people are on spin bikes spinning for up to 6 hours. I signed up for 3 hours. I was confident that I could do 6 hours but my coach pulled the reigns back and said that 2 was fine.....so I snuck in another hour. If that wasn't enough, there was a planned 25k running race the same day. So, that is when the idea of an epic day started.

I wasn't able to participate in both because they didn't allow me enough time to make both so I decided to run the course earlier than the start time by myself in order to give myself an opportunity to eat and re-fuel before the spinning started.

Luckily, it was a beautiful day......cold but sunny. Fortunately the day before I received a massage despite giving 5. I ran a steady 16 miles at 8:25 pace which is a relatively easy conservative pace for me. I was just as strong the last mile as I was in the first.....very good. I got a quick massage that massage students were giving, then off to Whole Foods for some food.

Spin Odyssey was a great event. We raised ~ $500,000......thanks to all who sponsored me.

It was a great challenging day for a great cause. I'm glad I took part in it. And I actually feel pretty darn good after that epic day. I leave for Mallorca a week from Wednesday. Yea, baby! This will help my preparation. Here is a pic. of the spin odyssey event.

Vacation

Wanted to post up this little video I created from some photos I took while on vacation. I will add to this post soon with an update. But in short, vacation was great. Weather was great. Now, I'm getting ready for my trip to Mallorca.

Here is my edit.....
Arrived in Miami/Boca a few days early to hang out with Sue's friend Joanie and we had a really nice time hanging out playing Nintendo Wii. My shoulder was really bothering me a few days later and I couldn't figure out why but then I realized it was from playing that damn video game. It was fun but can be dangerous :-) The weather was awesome.....what a great reprieve from the New England cold.

Made it to the cruise ship without a problem, check in, oriented ourselves around the ship, and off we go to sea. First day was at sea and spent most of the day relaxing but got a couple of good workouts in. Ran 50 min. on the running track, 30 min. or so of weights, and 45 min. spin class. And plenty of eating......isn't that what you do on a cruise....so I was told. Food was plentiful.

Next stop was in Cozumel, Mexico. We had a blast and met up with our ride, the dune buggy. Headed off down the coast to do some snorkeling. What a treat to swim in the clear, warm water. I could have stayed in that water all day. After snorkeling for an hour, we headed back into the buggy and drove down the coast for about 30 min. and ended up at a quiet beach to hang for a few hours and had a wonderful authentic Mexican lunch. After lunch, I went back into the water for some good open rough water swimming. Again, it was blissful. Back in the buggy and eventually back to town from some shopping, a margarita at Senor Frogs, then back to the ship.

Next day we landed in Grand Cayman. Met up with our wonderful tour guide (thanks Matt) and hung out at 7 mile beach for a few hours. Back in the water for some swimming. After a few hours at the beach, we took a boat out to Stingray city, a sandbar located a few miles off shore. This was tres cool. The water was so clear and the sand was so clean and the stingrays were plentiful. I got a chance to hold one. Very cool creatures. Back to town for an uneventful shopping trip and back to the boat.

Final day of the trip was at sea. Got some really good workouts in this day. Weather was awesome but quite a bit windy. Played in a blackjack tourney.

Landed in Miami and still had a few hours to kill before our flight so we went to south beach. Mark and I decided to run the boardwalk as the girls opted for the sunshine and the beach. After a long delay, made it home finally at 1:30am the next morning.

Great trip!!!

Off to Vacation

Starting Friday, I fly out to Miami to spend a few days with one of Sue's best friends in Boca Raton, then we head off to the western caribbean for a 5 day cruise out of miami. I can't remember the last time I have taken a vacation like this so I'm due. It will be a nice break from the cold weather.


I got in 11+ hours of training this week. I felt a little run down as I often do on the third week of a training block. Hopefully, the recovery gets easier and I get more quality workouts as my body gets used to the training. I got in two 2 hour rides on the trainer this week which can be mentally very tough. I capped the week off with a 15k runnnig race that took place on a cold day today on a hilly course in Ridgefield. I decided not to do a warmup so I took the first 20-30 minutes of the race to warmup, then at the halfway point I kicked it in a bit. Finished in 1:10, 7:30 pace......just a bit behind the winner from Kenya who finished in 49 minuts :-)

Watching the patriots play the chargers right now......they are up 14-6 but the chargers are holding up tough. I didn't think Rivers would be as agile as he has been. GO PATS!!!!

Go Patriots!!!!

I was fortunate to score some tickets to the pats game on Saturday night with my mates Aido, Davo, and Dermo. We didn't just have any tickets, these were luxury box seats......fully catered, bathroom, vip parking. Now this is the way to see a game. The place was lively. The offense looked good as always, workmanlike but the defense looked real soft especially the secondary. We'll bring on the Chargers for a rematch from early in the season.

Had a good week of training.....managed to get in 12 hours. I got in my first long ride in a while of 2 hours on my trainer. 2 hours on the trainer is like riding 2 1/2 hours of riding outside because on the trainer you are constantly pedaling as opposed to riding outside when you coast quite often.

Met with my nutritionist and my results were not great. I managed to gain one pound of fat but it was also over Christmas and New Years. I'm feeling okay with that result. I signed on with Charlie for another 12 weeks to ensure I stay accountable to somebody to stay on track. My mind still is not fully committed to meeting my goals so I'm trying to find some inspiration somewhere. When it happens with me, it clicks in quickly but I think I'm still waiting for that to happen.

Vacation starts a week from Friday.....it will be my first vacation in recent memory. I'm looking forward to some warm sunshine.

A pic from my cell phone from the box.

NEW BIKE.....IT'S HERE

I got the email that said my bike was ready. I drove down to Philly on Friday to pick it up.....well, not quite that easy. As I walked into the shop, I was getting a little nervous about how the paint job would come out. I glanced around the little shop and saw it. My first impression was of disappointment. It just wasn't as cool as some I have seen. Oh well, its okay. It might grown on me. Dave Greenfield at Elite is amazing. I thought I would be there for a few hours....try 4 hours.

He re-fit me to the new bike, then he fit me to my road bike which I also brought up with me. I'll include a picture at the bottom of this post.

I ran a 10k today. I wasn't feeling the greatest since I only got 3 hours of sleep the previous night but I was feeling decent so I decided to run. I have been training fairly hard so I wasn't as fresh as I could be. I ran 44 minutes for a 7:10 pace. My goal was 7:15 pace or better. The last half mile of this course is mostly uphill just when you're hurting the most. On a flatter course, I have sub 7:00 in me. I cut 5 min. off my time from last year. I really see the benefit of less weight each time I do a race like this. I feel every pound in every step I take. After the race I felt pretty good. My goal is to run a 5k in sub 20 min. which is something like a 6:30 pace. I think I have to lose another 5-10 pounds....so hopefully by march.

The diet hasn't been so good lately....not terrible but not great. I meet with my nutritionist on Friday and I will tell you that I didn't meet my goals that he set out for me. I set out on this program at the worst time of the year to meet these goals so I still feel good for being able to maintain during this time of the year.

Heading on a little vacation in a few weeks....taking a cruise to the wester caribbean for 5 days. I'm looking forward to some warmer weather.

My trip to Mallorca in March is coming together. It should be a good one.

I just finished up a 12 hour training week with some hard runs and rides that took a lot out of me. I swam 50,000 yds in the month of December.....that's 2,000 laps or over 28 miles. I sure wish I looked like Michael Phelps but I don't.

Fat Loss Update

I met with my nutritionist again on Friday and was prepared for the "speech" and I got it. I realize that I have no will power when sweets are in front of me. With all the gift baskets arriving in the office everyday, I find it necessary to sample it all to make sure it tastes okay.

I started out by telling Charlie that I'm having problems with my will power and being tempted by this food. He went to tell me that I don't have my mind and spirit conquered yet. He then proceeded to take out his bible and read a verse to me and explain what it meant. Honestly, it went in one ear and out the other. I don't even remember the message. It didn't help.

I actually lost a few more pounds but I lost more lean weight but I lost some fat too. I attribute this mostly to my intense workouts and not my disciplined eating. I really feel like I will be much better in January when many of those temptations will be gone.

Overall, I'm still feeling very optimistic and I'm going in the right direction. Its a long year so I am content on taking my time to get where I want to.

On a separate note, I lost a client to cancer yesterday. I was scheduled to see her in the hospital yesterday on her death bed but she didn't make it that long. She asked for me. She suffered a very long time and she is in a much better place now. This woman was a true "IRONMAN" who suffered and fought this horrible disease for 15 years.

I worked out with my coach yesterday who is helping me with my swim stroke. My catch phase really sucks so that is my focus now for a while. Even though I know it, I can't seem to do it right which makes me wonder if I don't have enough flexibility in my shoulders or I'm not rolling enough.....off to the pool :-)

This week was an 11 hour training week with 5 swims (13,000 yds.), 3 bikes, 3 runs, and 2 core workouts. All my swimming is pale in comparison to my coach's wife who swam 14,000 yds. yesterday (that's right, I said yesterday). She is training to swim across the English Channel.....a 21 mile route in cold water, against currents, without a wetsuit......that may or may not happen depending on the conditions.

Swimming and Snow

Well, the snow has hit us here in CT. This presents some challenges to training but I have set myself up to have alternate methods of training indoors. My temperature limit for cycling outside is about 40 degrees F. I have a pretty good setup at home to cycle indoors with my computrainer. I put my road bike onto a trainer which is hooked up to my computer. I am able to train with a power meter and track key performance indicators with this. It is such a valuable training tool that I use it all year round but obviously more now since I'm not riding outdoors.

My swimming block is continuing. I missed a day last week because of a snow storm that closed the YMCA. I "only" swam 12,000 yds. last week but I got in some good run and bike workouts along with a bunch of core workouts.

I managed to train 12 hours last week and I'm on pace for a similar week this week. I suspect I'll have a recovery week next week.

My biggest challenge isn't the cold weather or the snow or the treadmill or all the swimming......its the darn Christmas cookies that are floating around everywhere this time of the year. I have no will power to say no to cookies. I really can't wait until the holidays are over for this reason only. I'm still maintaining my weight but not making much progress....but its okay.....its a long year and its time to enjoy the last few weeks of the year :-)