Happy New Year to the World !!! 2 0 0 9 is going to be epic ....
With everything that happened in last year , 2009 will most definitely be a challenge.
I feel the year will be a test, a difficult one, one that will break a lot of souls, but also one that we need as a people to get through at all costs.
The measure of what we are as individuals and stewards of the earth will play an important role as to where we go from this point forward.
If people continue to press on without any regard, at least a serious one, to the current condition of the planet and our obligation to heal it......there is no hope for us.
The gift is there.
We don't know what it is yet, partially due to just always taking and not giving enough back, but its got to be there.
We as humans constantly redefine evil. I can't think of any other living creature that's capable of this.
My wish for 2009 is that we make an effort to just be better.
This is my pledge to myself, my family and my God .
I need to become a better person.
Thursday, January 01, 2009
Monday, December 22, 2008
Here are some holiday party pics . Good times !
Here's the creek below my property after the ice storm. Narnia ?
Here's my boy Mac .
Here's my boy Mac .
Well the last two weeks have been winter hell !
First we get an ice storm that knocks almost all of the power in the Northeast. 3 days without power is brutal. We spent some cold nights that once again made me rethink about living in a winter zone.
Once Amanda is off to college we're moving south.
Then this week we get 13 inches of snow.
Hmm....sure why not ?
Getting shopping done, while running a business and trying to stay in top of my workouts is getting tougher than I remember. Am I turning into a wimp ?
Most of my runs have been on the treadmill which in all honesty I don't mind. I find it easier to work on good form on the TM than running outside.
I got my 1:45 Sunday run done on the TM...and it went well. I usually don't run longer than 60 mins indoors, but put the DVD of Running into The Sun and time flew by.
One of my goals for 2009 is to really see some improvement in both my running and body comp.
My interest in Ironman is still in flux. I'm not craving it ,but I also don't think I'm done with it yet. Its just that running intrigues me.
Call me crazy,but I really think I can qualify for Boston if I put in 100%.
Two things that will get me there are :
1- Commit to 2 solid years of steady & consistent 55-65 mpw's
2- Drop down to 165-168lbs from my current 185lbs. I know there are guys the same height+weight that I'm at right now that can run 3:20 marathons, but I can't.
I need to be lighter & leaner.
Monday, December 08, 2008
Following the trail of crumbs through the forest of life.........................
Its been a while since I've posted on my blog or even checked it out,but I needed to step away from things and just get back to zero,hit my reset button so to speak.
Another interesting tidbit is that I went all of 2008 without racing a single event. I "almost" did our annual Turkeytrot but I decided to just start a new in 09.
I'm still running 20-25+ mpw ,so staying in shape, but no where near Iron fit. In fact, its such a foreign thought how I was able to churn out 3 hr training days,4-5X week this time last year.
Do I miss it ? Not enough, but I am thinking of getting back into it soon. I miss swimming.
Its been close to 5 months since I've swam a lap ! Yikes. I think I've forgotten how to swim but I'm heading to the Y this afternoon to have them re-activate my membership.
The one thing I need to do stat is hit the weights. I've lost a considerable amount of muscle mass and definition. The days of popping veins are a distant memory I'd like to have back.
My weight is close to normal,but its a softer 177lbs than last year.
One of the things I enjoyed about taking the time off what getting the chance to reconnect with friends that I sort of shelved while I trained like mad for the last 4 yrs.
Went to a few more parties than I usually did during an Ironman year, and even threw back a few cocktails and scotches. Wow ! Am I a lightweight.
I also threw myself more into my work,especially with the economy being so bad...I thought it would be wise to start and develop new projects and ideas.
IF there's one thing I learned from stepping away from it all........its the fact that life is precious and short.
Nothing you do is as important as loving and recognizing the people that care for you and support you. Having great family and friends is the prize...thats what you want to focus on.
The 4th discipline is not nutrition.....its consideration to those around you. Nutrition is easy...being considerate is mission critical.
So to those that would drop by here once in a while and wonder where I went...., No I haven't fallen off the map, No I didn't join the circus or start a cult....I'm still here.
See you soon.
Mike
Its been a while since I've posted on my blog or even checked it out,but I needed to step away from things and just get back to zero,hit my reset button so to speak.
Another interesting tidbit is that I went all of 2008 without racing a single event. I "almost" did our annual Turkeytrot but I decided to just start a new in 09.
I'm still running 20-25+ mpw ,so staying in shape, but no where near Iron fit. In fact, its such a foreign thought how I was able to churn out 3 hr training days,4-5X week this time last year.
Do I miss it ? Not enough, but I am thinking of getting back into it soon. I miss swimming.
Its been close to 5 months since I've swam a lap ! Yikes. I think I've forgotten how to swim but I'm heading to the Y this afternoon to have them re-activate my membership.
The one thing I need to do stat is hit the weights. I've lost a considerable amount of muscle mass and definition. The days of popping veins are a distant memory I'd like to have back.
My weight is close to normal,but its a softer 177lbs than last year.
One of the things I enjoyed about taking the time off what getting the chance to reconnect with friends that I sort of shelved while I trained like mad for the last 4 yrs.
Went to a few more parties than I usually did during an Ironman year, and even threw back a few cocktails and scotches. Wow ! Am I a lightweight.
I also threw myself more into my work,especially with the economy being so bad...I thought it would be wise to start and develop new projects and ideas.
IF there's one thing I learned from stepping away from it all........its the fact that life is precious and short.
Nothing you do is as important as loving and recognizing the people that care for you and support you. Having great family and friends is the prize...thats what you want to focus on.
The 4th discipline is not nutrition.....its consideration to those around you. Nutrition is easy...being considerate is mission critical.
So to those that would drop by here once in a while and wonder where I went...., No I haven't fallen off the map, No I didn't join the circus or start a cult....I'm still here.
See you soon.
Mike
Friday, June 13, 2008
Noice !
I'm getting really really good at multi-tasking.....good enough to hire as an MT consultant, or better yet, President/CEO of Get Shit Done Inc.
Besides getting all my work projects completed on time, I've picked up my training to almost Ironman levels and I'm not even doing one this season.
Most of the drive comes from within.
Molina is an inspiration. The dude does it for one reason....because he can !
Tuesday was 94F Hardcore, yes it was brutal....but I wanted to take it to the next level of sheer training nirvana.
Hmmm, what can I possibly do that would really hurt ?
Why yes ! I know...why not do an epic day with my pal who's training for his 5th Ironman !
So yesterday at 6 am I get up and do a 5K warm up run, then get on the P3 to meet T on Rt 32 for a Century.
15 miles into the ride I drop the chain in mid-pedal. This time I got a weird pedal feel...as in no movement. Total lock-up.
I look down an see my 4 month old SRAM chain all twisted. Crap ! I never bring a chain tool.
Luckily T had a Park combo. 1 link was totally bent. What a POS chain ! Never again. Only Shimano DA stuff from now on.
After a 20 min stop, we got the chain working w/ 1 link missing and a chain that looked so so.
F-it ! Just go I thought. It was a perfect weather day, and I was not about to give up.
The only thing I was worried about was the loss of my being able to use the 23 cog. I meant to switch out to my 12-25 since I knew we were going to Jiminy Peak and Poestenkill where there are some sick ass climbs. But, I got lazy.
Things went well til' mile 65.
My front quads were screaming from climbing on just a 20 cog. During one climb my inner quads locked up. The pain was excruciating, almost like a tear was on the verge.
Me thinks I was still sodium depleted from all the sweating I did on the 94F ride even though I had Sushi at dinner w/ Soy sauce.
T didn't think I replenished enough.
After a gas station pit stop for some pretzels, I was good again. By mile 75 I felt good enough to big ring the rest of the way home.
I needed to cut the ride short, but got in 80 miles . Total ride time was 5:20.
After I picked up my daughter we both hit the pool.
I swam a 2800 yard straight set . Most of it was at IM pace.
What a great day !
I'm getting really really good at multi-tasking.....good enough to hire as an MT consultant, or better yet, President/CEO of Get Shit Done Inc.
Besides getting all my work projects completed on time, I've picked up my training to almost Ironman levels and I'm not even doing one this season.
Most of the drive comes from within.
Molina is an inspiration. The dude does it for one reason....because he can !
Tuesday was 94F Hardcore, yes it was brutal....but I wanted to take it to the next level of sheer training nirvana.
Hmmm, what can I possibly do that would really hurt ?
Why yes ! I know...why not do an epic day with my pal who's training for his 5th Ironman !
So yesterday at 6 am I get up and do a 5K warm up run, then get on the P3 to meet T on Rt 32 for a Century.
15 miles into the ride I drop the chain in mid-pedal. This time I got a weird pedal feel...as in no movement. Total lock-up.
I look down an see my 4 month old SRAM chain all twisted. Crap ! I never bring a chain tool.
Luckily T had a Park combo. 1 link was totally bent. What a POS chain ! Never again. Only Shimano DA stuff from now on.
After a 20 min stop, we got the chain working w/ 1 link missing and a chain that looked so so.
F-it ! Just go I thought. It was a perfect weather day, and I was not about to give up.
The only thing I was worried about was the loss of my being able to use the 23 cog. I meant to switch out to my 12-25 since I knew we were going to Jiminy Peak and Poestenkill where there are some sick ass climbs. But, I got lazy.
Things went well til' mile 65.
My front quads were screaming from climbing on just a 20 cog. During one climb my inner quads locked up. The pain was excruciating, almost like a tear was on the verge.
Me thinks I was still sodium depleted from all the sweating I did on the 94F ride even though I had Sushi at dinner w/ Soy sauce.
T didn't think I replenished enough.
After a gas station pit stop for some pretzels, I was good again. By mile 75 I felt good enough to big ring the rest of the way home.
I needed to cut the ride short, but got in 80 miles . Total ride time was 5:20.
After I picked up my daughter we both hit the pool.
I swam a 2800 yard straight set . Most of it was at IM pace.
What a great day !
Tuesday, June 10, 2008
94 F !
Brutal.
1.5 hr Run in the morning + 50 mile hilly bike. Even with all the liquid I drank on the bike I weighed almost 10lbs less when I got home.
I am shelled !
Prologue to today was 65 miles of hills in New Hampshire this weekend while I sherpa'd for C and Cookie.
Not a good race for C , but she learned a lot.
Brutal.
1.5 hr Run in the morning + 50 mile hilly bike. Even with all the liquid I drank on the bike I weighed almost 10lbs less when I got home.
I am shelled !
Prologue to today was 65 miles of hills in New Hampshire this weekend while I sherpa'd for C and Cookie.
Not a good race for C , but she learned a lot.
Wednesday, June 04, 2008
My amazing daughter. She doesn't know I stole this pic of her file ; )Great week !
Kicked off with pacing my friend Cookie on his 17 mile long run last Saturday. He's doing Placid in a few weeks so this was his long run/long ride weekend.
He was shooting to avg a 11:50:12 min pace and we were able to nail that for him despite the heavy rains that hit us after mile 6 which stuck around til mile 12. I actually got a little hypothermia,but a quick pit stop in the car to warm up held me over.
Monday was my return to a structured swim. It just got tothe point where I was missing it and felt that it was time.
As with any return from a long abscence, my left shoulder was tight, so my stroke was a wee bit off,but got in 2000 yds. Ugly, but got it done.
Tuesday was 40 miles on the Cervelo. Hmm, the jury is still hung on how I feel about road cycling,but it was so pretty outside .
Got another 2000 yds in after the bike. Good Day.
Yesterday :
1.5 hr hard effort MTB ride. Attacked the hills on Bashford and a few other trails. Noice ! I wish my fit on the P3 was as good as my hardtail. I can really put down the power on that bike compared to the Cervelo.
2000 yd swim.
45 mins of weights including some awesome core work w/ cables.
Nothing big,but I like how I feel with this volume level. Very easy to stay fairly fresh, and I still feel like a normal human being during the course of a day.
Tuesday, May 27, 2008
28 Miles ( Mostly hills )
avg'd 14 mph
T-run: 15 mins
I figure I'd kickoff my bike build w/ slow and easy hill work. This time last year I was 172 lbs.
Today I weighed in at 183...so I felt it for all the 28 miles. Not too bad, but 10+lbs on these steep grades will make a huge diff.
No biggie, as there's nothing like climbing to trim down. Funny thing is my bike kit still fits great , I'm just not super lean .
My body fat % used to hover at 9.5 %.....if I were to venture a guess today, its at 12.
avg'd 14 mph
T-run: 15 mins
I figure I'd kickoff my bike build w/ slow and easy hill work. This time last year I was 172 lbs.
Today I weighed in at 183...so I felt it for all the 28 miles. Not too bad, but 10+lbs on these steep grades will make a huge diff.
No biggie, as there's nothing like climbing to trim down. Funny thing is my bike kit still fits great , I'm just not super lean .
My body fat % used to hover at 9.5 %.....if I were to venture a guess today, its at 12.
Friday, May 23, 2008
Asleep at the wheel.........
of my blog. Sorry.
Let me see where do I start ???
Life's been good. This spring has been really odd in the sense that I'm not training for an Ironman like I have the last 3. Do I miss it...truthfully , no.
I think I'll let some time pass . There are a few endurance events that are on my radar. There are a few 6/12/24 mountain bike races that I would love to do, so I'm ordering my HID lights to put on my helmet so I can start doing some night riding on the trails.
Oh yeah ! Crazy wacked out deer,bear dodging goodness.
Still running 6 days a week and I love whats happening there,but almost 2 months of no swimming.
Yikes ! its going to be interesting when I hit the pool this week.
Thinking of a swim focus for 10 days just so I don't loose all my swim base.
Besides , I need a story or two to contribute to Crackheads pool story thread.
What else............ I've ridden my Cervelo a few times. Did a 20/25/35 miler in a week and it felt good.,but it was just to spin my legs from hard runs.
I might sell it. Its a real waste for it not to be ridden, and I can put the money towards a real light full suspension MTB which I think is where my heart is at.
We'll see.
So for now, the NY Boilermaker 15K in July is for sure in my race sched, and my A race is the Hudson-Mohawk Marathon in October. Hoping to see 4:15 or better there.
5 yrs ago I went missed sub2 by 4 secs at that course for the 1/2 marathon, and I know I'm a lot better runner now, so I figure I'd go public with my goal time as a carrot dangler.
Thursday, May 01, 2008
Catching Up
Its been many moons since I've checked in.
Most of it is my adjusting to an ever busier schedule w/ both family and business.
Having a teenage daughter prepping for college interviews and visits can be quite consuming...but I'm thrilled she has the opportunity to become a future Rocket Scientist-Nulcear wunderkind.
My running is great !
I feel that my form has really progressed and that I'm feeling good about my decision to just run this year .
The quality of my workouts has obviously improved now that I don't have to worry about swimming 2000-2500 yds a few times a week.
I get in about 1 swim a week to just wind out my legs and hit the jacuzzi, and I hop on the bike trainer about 2x week to just sit and spin after a long run.
But for the most part I'm really liking the idea of becoming normal again.
I'm not OCD about my training like I was in years past. It doesn't even come up in conversation anymore...and I think I'm more pleasant to be around. LOL !
Spending a lot of time with a Mercedes Benz AMG C36 I just bought. Its considered by many as one of the best Benz's ever made. Light, nimble and almost 300 hp under the hood.
Its triple black and goes like stink !
Monday, March 17, 2008
Paul Strand, Wall Street
Whatever You do....DON'T click on this thumbnail !!!!!!!!!!!!!!!!!
The REAL G-man !Where the F*&K is Gordon Gecko ????
So this morning I get an earful from the news about how Bear-Stearns gets tag saled for less than 3 clams a share !
So what ! Like G says......" Greed Is Good ", and they got eaten by the bigger badder dudes on the block. Why should Wall Street panic so much ?
What we need, is the media to stop exagerrating,and sensationalizing the devaluation of the dollar., and stop blaming the sub-prime home loan mortgage debauchle as the source.
Mass- hysteria is a sure way to stagnate our economy even more.
Yes, gas is up to almost 4/gal. , the Euro is getting stronger by the hour, my shorts are too tight....wah -wah..wa !
Hey, its been almost double that in Europe for over a decade, and they've coped. We're just spoiled,lazy and getting fat-headed in our attitude.
Its a good time for us to go thru a self-emposed Boot Camp of sorts.
We need to Re-Invent the DOLLAR ! We are a nation of riches . Our citizenship is deep with great minds,innovators .....we've shown time and time again we can perservere.
Its a good time to roll-up our shirtsleeves,put in some long-ass hours and suck it up.
Here's what I'm thinking as a quick, painless solve.
Since we're such a bargain tourist destination these days, why don't we offer a mandatory "Tourist-Tax" at the port of entries, airports, docks,etc .
Its a basic insurance policy that covers a foreigner as they vacation in the USA.
Here's the rub....its a goverment controlled liability policy, not private.
The tax could be as little as 50.00 dollars/week per person.
I'm sure there's millions of other great ideas out there. We just need to start somewhere.
Wednesday, March 12, 2008
More Sad News....
Kristy Gough, emerging multisport star,3rd place finisher at Ironman UK was struck by a police car in California over the weekend while on a training ride.
This is so sad and tragic and is something we all face while out there training .
I remember her as Clas Bjorling's girlfriend and Epicman vet that seemed so full of life.
May you rest in peace Kristy !
Kristy Gough, emerging multisport star,3rd place finisher at Ironman UK was struck by a police car in California over the weekend while on a training ride.
This is so sad and tragic and is something we all face while out there training .
I remember her as Clas Bjorling's girlfriend and Epicman vet that seemed so full of life.
May you rest in peace Kristy !
Wednesday, March 05, 2008
Rock the Vote Folks !
It doesn't matter what your party affiliation is, our country is at a crossroads and we have the privilege to make a difference with our say so. Please get informed and passionate.
Jamie Whitmore needs our positive mojo....
I just read on Slowtwitch.com that Jamie is under-going testing for a tumor in her pelvis.
I'd like to let her know there are people out there that care for her well being. Good luck Jamie !
You'll be kicking ass and taking names sooner than you think.
The Sun is shining so I'm keeping this short. Leaving for San Francisco on Friday for some business., can't wait.
Monday, March 03, 2008
My Audi s4
Me with my 850R wagon ( R.I.P )
Thats my old Specialized Transition SW on the rack. Great bike that was !
Weekend Updates
Hope everyone's weekend went well.
We had a nice stretch of weather here in New York. Ran a little over an hour with Claudia on Saturday then and Sunday was a lazy day so I ran on the 'mill while watching Le Mans with my boy Steve McQueen. Awesome car movie.
I also had the Audi sport suspension installed Friday so that motivated me to wax and vacuum since it was nice out.
Then I took her out for a rip around the countryside. Man does this car fly ! 280 hp with awesome handling and brakes = stupid BIG grin.
What Else ?
I'm leaving for San Francisco Friday for a weekend family business trip. Should be a good time., at least I'll get to run in my shorts for a few days.
My cousins are coming in from all the over too, and it should be crazy seeing some of them, especially my cousin Lou who's completed a 100 miler,veteran of the Gobi Run and several Ultra's...we get along.
What Else v.2.0
Today,tuesday,wed and thursday I need to really get the Notebook projects finished.
Update my photography site with all the new material I've finished as well as some vintage works.
Get my 2 labs to the groomers for a spit shine. They need it...my poor boys are suffering from cabin fever.
Polyticks..........
-Did anyone else think that Mrs. Clinton was kinda cool and funny on SNL ?
-My Ass Backwards Award for the week goes to.........
The town of Arlington , Oregon for their dark ages,head up their ass thinking.They ousted their mayor for a great shot she did a while ago to promote her physique and staying healthy.
Don't worry Ms.Gronquist.......you can be my town's mayor anytime ! Thats Kinderhook , New York 12106.
Thursday, February 28, 2008
Ch-cha-change......
I've decided to broaden the scope of my blog ., not that it really matters, but it might be more fun and interesting to write about other aspects of my life other than multisports.
I thought putting it into format like my boy Brian Williams' show could be fun.
So here goes .
Todays' weather from my desk view.
...... its bloody fuckin' cold outside ! Almost zero, with a howling wind. Nice.
I've just about had it with living in the northeast. Being a California native, I've given winter my best shot. But almost 6 months of this crap is too much.
As soon as my daughter graduates from HS, we're most likely going to move to a more temperate place.
Any suggestions ? Write it down on a back of a crispy Benjamin and send it to me.
Polyticks.........
Is Hilary losing it or what ? Its amazing how she lost her composure. Too bad really , as I thought she would be the shoe-in candidate for Team Mule, but Barry O has really perservered.
Slim pickings I tell ya !
And its true about McCain. That guy looks like a WalMart greeter, mall walker, and night watchman all rolled into one.
His wife is an older hottie though.
Plus ! he's not even a "true" American, he was born in Panama.....but man has he served oour country, so in my book that should give him some street cred.
My Daily Rant
What's the deal with that totally useless show Entertainment Tonight and the Osmonds ?
Who fuckin' cares about those two ? and why are they even on TV ? Did they sleep with some NBC exec , or find some secret CEO porn ?
This show truly represents the mediocrity in American thinking and culture.
Small Town America
I live in small town America. My town is a Mayberry type of town. Everyone knows everyone.
We're so small town that we just got our first " real" major grocery store. A Hannaford. Woopee !
We also recently got our first roundabout intersection, which, by the way intersects the Hannaford and the Dunkin Donuts. Up until a year ago, it was an old apple orchard.
This must have really sparked a flame with the natives as there's now a fund drive to raise money for the local High School's first football team !
That's how small town we are. We don't even have a football team. Its been almost a year now since the effort started and according to the stick gauge they placed on a field on Rt 9...the
money isn't exactly pouring in. Nice .
Thanks for dropping by and we'll see you soon.
Peace.
I've decided to broaden the scope of my blog ., not that it really matters, but it might be more fun and interesting to write about other aspects of my life other than multisports.
I thought putting it into format like my boy Brian Williams' show could be fun.
So here goes .
Todays' weather from my desk view.
...... its bloody fuckin' cold outside ! Almost zero, with a howling wind. Nice.
I've just about had it with living in the northeast. Being a California native, I've given winter my best shot. But almost 6 months of this crap is too much.
As soon as my daughter graduates from HS, we're most likely going to move to a more temperate place.
Any suggestions ? Write it down on a back of a crispy Benjamin and send it to me.
Polyticks.........
Is Hilary losing it or what ? Its amazing how she lost her composure. Too bad really , as I thought she would be the shoe-in candidate for Team Mule, but Barry O has really perservered.
Slim pickings I tell ya !
And its true about McCain. That guy looks like a WalMart greeter, mall walker, and night watchman all rolled into one.
His wife is an older hottie though.
Plus ! he's not even a "true" American, he was born in Panama.....but man has he served oour country, so in my book that should give him some street cred.
My Daily Rant
What's the deal with that totally useless show Entertainment Tonight and the Osmonds ?
Who fuckin' cares about those two ? and why are they even on TV ? Did they sleep with some NBC exec , or find some secret CEO porn ?
This show truly represents the mediocrity in American thinking and culture.
Small Town America
I live in small town America. My town is a Mayberry type of town. Everyone knows everyone.
We're so small town that we just got our first " real" major grocery store. A Hannaford. Woopee !
We also recently got our first roundabout intersection, which, by the way intersects the Hannaford and the Dunkin Donuts. Up until a year ago, it was an old apple orchard.
This must have really sparked a flame with the natives as there's now a fund drive to raise money for the local High School's first football team !
That's how small town we are. We don't even have a football team. Its been almost a year now since the effort started and according to the stick gauge they placed on a field on Rt 9...the
money isn't exactly pouring in. Nice .
Thanks for dropping by and we'll see you soon.
Peace.
Tuesday, February 19, 2008
Over the Hills..........
This past Sunday was my Tough Love 20 miler.
Its a course that mimics the effort of a 26 mile run at 20 miles w/ less beating on the body. One thing about hills that I like is that it forces you to slow down.
A few weeks ago I did an almost pancake flat 18 mile run that left me trashed. I went too much over my Z2 pace. My pace management is not quite ready for all flat terrain as I still find myself pushing the pace when I should be holding easy. Mind drift is something I'm still working on.
On a hilly course I find myself saving my legs and energy more efficiently.....especially the downhills which by mile 15 suck big time !
Do I feel progress ??? Hell ya ! Last year, a 18-20 miler was a day of pain regardless of well executed or not.
Now, there's just a little soreness, but I almost always swim 2-3000 yds after my long run. This really helps cool down my inflammation. So much so that I know run 2-3 miles easy the day after the 20 miler.
Its one of the perks of not being a fast runner I guess. At the 9:45-10min/mi pace there's not too much beating going on, and I know I am more economical than last year. My shoes wear more evenly and I no longer blister or get black nails.
I love running ! Woot !
This week I pick up bike volume as well as my push to remod the bathroom downstairs.
Here's my Project List:
-Remodel 2nd bathroom
-Total garage makeover for my car collection
-Office makeover
-Build a deck near the pool as well as a stone fire pit and stone walkpath leading to the pool
- Build a pergola over the garage w/ stone and 6x6 posts and some antique wrought iron.
This past Sunday was my Tough Love 20 miler.
Its a course that mimics the effort of a 26 mile run at 20 miles w/ less beating on the body. One thing about hills that I like is that it forces you to slow down.
A few weeks ago I did an almost pancake flat 18 mile run that left me trashed. I went too much over my Z2 pace. My pace management is not quite ready for all flat terrain as I still find myself pushing the pace when I should be holding easy. Mind drift is something I'm still working on.
On a hilly course I find myself saving my legs and energy more efficiently.....especially the downhills which by mile 15 suck big time !
Do I feel progress ??? Hell ya ! Last year, a 18-20 miler was a day of pain regardless of well executed or not.
Now, there's just a little soreness, but I almost always swim 2-3000 yds after my long run. This really helps cool down my inflammation. So much so that I know run 2-3 miles easy the day after the 20 miler.
Its one of the perks of not being a fast runner I guess. At the 9:45-10min/mi pace there's not too much beating going on, and I know I am more economical than last year. My shoes wear more evenly and I no longer blister or get black nails.
I love running ! Woot !
This week I pick up bike volume as well as my push to remod the bathroom downstairs.
Here's my Project List:
-Remodel 2nd bathroom
-Total garage makeover for my car collection
-Office makeover
-Build a deck near the pool as well as a stone fire pit and stone walkpath leading to the pool
- Build a pergola over the garage w/ stone and 6x6 posts and some antique wrought iron.
Monday, February 11, 2008
Monday 211
I'll start of with a brief lowdown on the last week and a half of WO's .
Running wise- last week was superb. Built up a solid 38 mile week that culminated with a 18 miler that I felt brought me up to where I was last November. Definitely instilled confidence that I lost after the holidays as well as re-invigorated my love of running.
I'm convinced that the more volume you can safely do, the more efficient you become. Here's the rub....efficient...not faster.
But guess what ? The more efficient and economical you run, the less your pace deteriorates which means you will in turn be faster.
When I run with guys & gals that are over an hour faster than myself in a marathon, they are never that far ahead of me for the first hour or so, its what happens after mile 9-10 .
Because they keep their pace up they pull away, so I'm slowly learning that running the marathon is all about putting in the time and miles .
Now I'm sure there are exceptions to the above, but not all of us have superb genetics and natural talent.
Up until this week I was on the fence about my run ability, but I think if I just perservere and be patient, I'll get to Boston one day.
Last week I got some solid pool time in as well. Averaging 1800-2200 yds a session, but most of it is quality drill and sets. No more straight endurance swims. I'll introduce that a month before I actually start racing......if I even do this season. Still thinking about just running and MTB racing.
Also happy with my indoor bike sessions. Getting in some big gear work....about 15 mins during an hour session.
Overall trying not to get into the higher HR zones during my base camp. One session I'll do some pick ups , but I only hold it for less than a minute. Mostly just to get the leg speed up.
I've got to promise myself to really take it easy on the swim as this is where I tend to hit LT.
In other news......... my daughter won her first 50 Free of the season ! WooT ! She's on the verge of going sub-29 secs on the 50, and sub-1:04 in the 100 Free.
She also won her heat at this weekends Bershire County Individuals Meet at Simon's Rock College in GB, Mass.
She was seated 17th of 92 girls and got a W ! Thats huge because this meet is the best of the best in our tri-state area.
Considering she's only a sophomore, her times are very good. Her age group best is about 27.2 for a year round Div 1 school.
She doesn't swim year round...so not too bad, now that she's gotten the taste of victory....thats going to change. We feel she can hit sub 27 by next year and hopefully 25ish by the time she's a Senior. This will give her a solid chance of getting a full swim scholarship with a Div II university thats got a struggling or new swim team. Coupled with the fact she's got ethnicity and superb GPA's , her future looks promising ! Thank God.. I might have a Dara Torres jr. in the works.
This week is going to be a test of my multi-tasking ability. Lots of work to print in the studio, need to finish our taxes by Wed, get another 38-40 mile run week in as well as work on the Audi and its new Go-Fast parts.
I hope everyone out there is well and healthy...anyone running a marathon this spring ???
I'll start of with a brief lowdown on the last week and a half of WO's .
Running wise- last week was superb. Built up a solid 38 mile week that culminated with a 18 miler that I felt brought me up to where I was last November. Definitely instilled confidence that I lost after the holidays as well as re-invigorated my love of running.
I'm convinced that the more volume you can safely do, the more efficient you become. Here's the rub....efficient...not faster.
But guess what ? The more efficient and economical you run, the less your pace deteriorates which means you will in turn be faster.
When I run with guys & gals that are over an hour faster than myself in a marathon, they are never that far ahead of me for the first hour or so, its what happens after mile 9-10 .
Because they keep their pace up they pull away, so I'm slowly learning that running the marathon is all about putting in the time and miles .
Now I'm sure there are exceptions to the above, but not all of us have superb genetics and natural talent.
Up until this week I was on the fence about my run ability, but I think if I just perservere and be patient, I'll get to Boston one day.
Last week I got some solid pool time in as well. Averaging 1800-2200 yds a session, but most of it is quality drill and sets. No more straight endurance swims. I'll introduce that a month before I actually start racing......if I even do this season. Still thinking about just running and MTB racing.
Also happy with my indoor bike sessions. Getting in some big gear work....about 15 mins during an hour session.
Overall trying not to get into the higher HR zones during my base camp. One session I'll do some pick ups , but I only hold it for less than a minute. Mostly just to get the leg speed up.
I've got to promise myself to really take it easy on the swim as this is where I tend to hit LT.
In other news......... my daughter won her first 50 Free of the season ! WooT ! She's on the verge of going sub-29 secs on the 50, and sub-1:04 in the 100 Free.
She also won her heat at this weekends Bershire County Individuals Meet at Simon's Rock College in GB, Mass.
She was seated 17th of 92 girls and got a W ! Thats huge because this meet is the best of the best in our tri-state area.
Considering she's only a sophomore, her times are very good. Her age group best is about 27.2 for a year round Div 1 school.
She doesn't swim year round...so not too bad, now that she's gotten the taste of victory....thats going to change. We feel she can hit sub 27 by next year and hopefully 25ish by the time she's a Senior. This will give her a solid chance of getting a full swim scholarship with a Div II university thats got a struggling or new swim team. Coupled with the fact she's got ethnicity and superb GPA's , her future looks promising ! Thank God.. I might have a Dara Torres jr. in the works.
This week is going to be a test of my multi-tasking ability. Lots of work to print in the studio, need to finish our taxes by Wed, get another 38-40 mile run week in as well as work on the Audi and its new Go-Fast parts.
I hope everyone out there is well and healthy...anyone running a marathon this spring ???
Tuesday, January 29, 2008
Keep it simple...Hold Back....You're over-thinking it....Feel the water..........
we've heard these phrases over and over . Training proverbs almost.
Guess what ! They work. Rather obvious, but sometimes we get bombarded by whats new and groovy that we lose sight of the most important thing. JFT !
My take is, unless you're a pro,top AG'r or stud , the key to doing well year in and year out is, do only what you're body is capable of. Realize your limits.
In my case, my athletic life is rather short. I did some track in HS ( shot-put and javelin throw) and Waterpolo. After that....nothing.Zilch.,nada !
I picked up running in 2000 , so I'm 8 yrs into this triathlon experiment.
After completing 3 marathons, an Ironman, 4 Half Ironmans and dozens of various races I've come to understanding what my body can do according to my life schedule.
I know that I can get Type A hardcore fast....but as last year proved, I get nuked bad, and my recovery can take months.
I know that I train better than I race. This has to stop. Maybe this year will be different.
I know that if I get out there everyday and S/B and run a reasonable amount of volume with appropriate effort zones I improve.
Yesterday, I had a break thru swim session. I don't know how it all clicked, but I've been going to a lot of swim meets lately. My daughter is one of the top swimmers in our HS.
Seeing good swimming must have in-grained into my subconsious and during my swim yesterday my stroke found some new power. At that point I was able to "see" myself swim.
My feel for the water took on a whole new dimension. There is a magical kinesthetic thing about swimming. Its almost an agreement between you and the water.... where if you swim long and clean....it allows you to pass thru as if you belong.....swim ugly and imposingly...and you'll go no where fast.
I can't wait for todays swim.
we've heard these phrases over and over . Training proverbs almost.
Guess what ! They work. Rather obvious, but sometimes we get bombarded by whats new and groovy that we lose sight of the most important thing. JFT !
My take is, unless you're a pro,top AG'r or stud , the key to doing well year in and year out is, do only what you're body is capable of. Realize your limits.
In my case, my athletic life is rather short. I did some track in HS ( shot-put and javelin throw) and Waterpolo. After that....nothing.Zilch.,nada !
I picked up running in 2000 , so I'm 8 yrs into this triathlon experiment.
After completing 3 marathons, an Ironman, 4 Half Ironmans and dozens of various races I've come to understanding what my body can do according to my life schedule.
I know that I can get Type A hardcore fast....but as last year proved, I get nuked bad, and my recovery can take months.
I know that I train better than I race. This has to stop. Maybe this year will be different.
I know that if I get out there everyday and S/B and run a reasonable amount of volume with appropriate effort zones I improve.
Yesterday, I had a break thru swim session. I don't know how it all clicked, but I've been going to a lot of swim meets lately. My daughter is one of the top swimmers in our HS.
Seeing good swimming must have in-grained into my subconsious and during my swim yesterday my stroke found some new power. At that point I was able to "see" myself swim.
My feel for the water took on a whole new dimension. There is a magical kinesthetic thing about swimming. Its almost an agreement between you and the water.... where if you swim long and clean....it allows you to pass thru as if you belong.....swim ugly and imposingly...and you'll go no where fast.
I can't wait for todays swim.
Monday, January 28, 2008
Monday
I was at a Target a few days ago picking up stuff. Nothing more than your typical errand until this employee offered to help me at the film counter.
For some odd reason we got to talking about her just surviving breast cancer and how her hair grew back so curly after chemo.
Breast cancer touches home for me since a dear friend of mine is dealing with her second bout with this horrible,unjust cancer.
Five minutes into the conversation a friend of her's shows up talking about getting a tatoo done.Turns out this friend was her bed nurse during chemo.
The bond that the two had touched me profoundly. I could see it in the way they looked at each other and the way they communicated.Women exceed in friendships, its something we men can learn from.
They spoke of Warriors in Pink, Ford Motor Co's effort to bring more awareness to this disease and some upcoming event. ...." I think I'm going to get my tatoo tomorrow,but in black " she said with the kind of pride in her voice one would normally hear from a WWII vet.
I came away a richer person for having met her.
As far as the rest of my week, its too trivial in comparison to the above encounter.....same old stuff, but all is good.
Have a great day and make it count. Peace.
I was at a Target a few days ago picking up stuff. Nothing more than your typical errand until this employee offered to help me at the film counter.
For some odd reason we got to talking about her just surviving breast cancer and how her hair grew back so curly after chemo.
Breast cancer touches home for me since a dear friend of mine is dealing with her second bout with this horrible,unjust cancer.
Five minutes into the conversation a friend of her's shows up talking about getting a tatoo done.Turns out this friend was her bed nurse during chemo.
The bond that the two had touched me profoundly. I could see it in the way they looked at each other and the way they communicated.Women exceed in friendships, its something we men can learn from.
They spoke of Warriors in Pink, Ford Motor Co's effort to bring more awareness to this disease and some upcoming event. ...." I think I'm going to get my tatoo tomorrow,but in black " she said with the kind of pride in her voice one would normally hear from a WWII vet.
I came away a richer person for having met her.
As far as the rest of my week, its too trivial in comparison to the above encounter.....same old stuff, but all is good.
Have a great day and make it count. Peace.
Monday, January 14, 2008
Nothing Sexy.....
Just getting it done.
Yesterday was a 13 miler. Mostly hills.Concentrated on form and economy. My build leading up to yesterday were 5+7+7.
Had a busy week so it fell short of my planned weekly mileage,but all 3 runs were quality oriented, and it made my 13 miler rather pleasant, which I'm sure was due in part to more recovery.
I did the run with no carb load the day before, just normal eating. I did notice that because I kept an eye on my effort....I didn't bonk....until the last 2 miles. Not much of a bonk,but even when hills are done at a relaxed effort...it still uses up a lot of fuel., and I felt it at the end.
Workout time was 2:19
Obviously I need to adjust to this new protocol, but it feels doable.
Just getting it done.
Yesterday was a 13 miler. Mostly hills.Concentrated on form and economy. My build leading up to yesterday were 5+7+7.
Had a busy week so it fell short of my planned weekly mileage,but all 3 runs were quality oriented, and it made my 13 miler rather pleasant, which I'm sure was due in part to more recovery.
I did the run with no carb load the day before, just normal eating. I did notice that because I kept an eye on my effort....I didn't bonk....until the last 2 miles. Not much of a bonk,but even when hills are done at a relaxed effort...it still uses up a lot of fuel., and I felt it at the end.
Workout time was 2:19
Obviously I need to adjust to this new protocol, but it feels doable.
Friday, January 11, 2008
Cyclo-Core Tip: Your Pre-ride meal is making you FAT !
Most Age Group athletes including myself have carbo-loaded the night before a big ride or long run.
We've read that one needs to have energy stores to avoid the bonk.
According to Cyco Core this is a major No No. That pre-workout hi carb meal is not conducive to getting leaner,lighter and faster., that meal should be saved for post-ride.
We've got enough fat stores to keep us cycling for days and to keep the fire of our metabolism hot and burning efficiently we need to use the ones already stored .Don't throw a bucket of water( hi carb meal ) on that flame.
This runs along the theme of doing More with Less that folks like Gordo have been preaching for years.
When I look back at my Lake Placid race this year my carbo-load protocol was probably too much over the top. Lots of second guessing, but I'm sure my Insulin levels were whacked.
I'm just about up and running on structured training. Probably another week or two of workouts when I can fit them, then its time for some hardcore tough- love ass kickin' . I'm sick of where I sit in my age group.
Most Age Group athletes including myself have carbo-loaded the night before a big ride or long run.
We've read that one needs to have energy stores to avoid the bonk.
According to Cyco Core this is a major No No. That pre-workout hi carb meal is not conducive to getting leaner,lighter and faster., that meal should be saved for post-ride.
We've got enough fat stores to keep us cycling for days and to keep the fire of our metabolism hot and burning efficiently we need to use the ones already stored .Don't throw a bucket of water( hi carb meal ) on that flame.
This runs along the theme of doing More with Less that folks like Gordo have been preaching for years.
When I look back at my Lake Placid race this year my carbo-load protocol was probably too much over the top. Lots of second guessing, but I'm sure my Insulin levels were whacked.
I'm just about up and running on structured training. Probably another week or two of workouts when I can fit them, then its time for some hardcore tough- love ass kickin' . I'm sick of where I sit in my age group.
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