The numbers week of 8/3-8/9: and Bob needs a girl rant

Swim distance: 9000 yards Roughly 5.4 miles or 8.6 km

Bike Distance: 120 miles or 192 km

Run Distance: 8 miles or 12.8km

Last week my run numbers suffered because everyday when I left the branch there was a real threat for thunderstorms, also yesterday ( Sunday the 10th ) I was going to try for a long run but my Achilles and my gut limited me to 8 miles ( never eating Chinese before a run ever again.) My legs have been really tight lately so I haven't been pushing the envelope, I didn't lift at all last week so I'll make up for that this week, depending on how the legs feel, other wise it will be push-ups, pull ups and bench press.

I have blamed my leg problems on my shoes which are pretty much worn to the padding, but right now new trainers are not a priority, worst case I'll train in my racing flats.


depending on the weather I'm hoping to get a couple of weekday rides in. I'm getting tired of being a weekend warrior and if I want to stand any shot in Nutmegman or IM NZ I need to work the bike while I still have time, because once school starts I'm limited to just Friday nights ( until November), Sat. and Sun. I'm hoping for an abnormally warm winter, but the New England weathermen are getting the blizzard death toll counters and OPEC and oil company execs are beginning to wonder if $5 a gallon of diesel might be too low as they look at the payment schedule on their new speed boats.....I really need to move to a climate more conducive to my training....any somewhat cute, lonely, desperate girls under 35 in California, OZ, or NZ looking for a hot young stud triathlete? Rich is a plus, but will help with rent if middle to working class.

Well that's it for me
R.D.

I haven't been this sore since High School / Return to the polls.

Well after a long day at the office and a quarterly meeting ( in which we wre told not to fear for our jobs, the bank is secure well capitalized and will survive for the time being, also stock went up a buck yesterday Yoo-hoo!) I had decided that morning to toss my running shorts and micro tee on under my work clothes and after the meeting in downtown Waterbury, pulled a Clark Kent and high tailed it to my Alma Mater, Holy Cross in the West Side of the dirty Water.

My plan was to run an old 7 mile route from my high school track and field days, the memories came flooding back as I left the parking lot to risk my life and limb on Oronoke Rd., after the rapid descent of Oronoke I took a right and entered Hop Brook State Park. The run was on asphalt for a majority, but I was able to mix in some trail goodness, after spitting out on the wrong exit I ended up tacking on an extra 2- 3 miles running up route 63 and country club rd. I'll say it was a 9 miler Total time: 1:20.15

After the run I had a bottle of GU2O and it was off to the Y for a 3000 yard work out, the intial plan was 1000 warm up with 10x 20 on 2:50 sprint every odd 200. That lasted until my sugar craving body bonked on #6 I still did 10x200 but I did 1-6 every other 200 sprint on 2:50 followed by 4x200 pull on 3:00 I managed to hold under 2:40 on the 3 sprints just made the interval on the rest ones and all 4 pulls were at 2:45 or lower, all in all it was a good night in the pool, although it might have been better had I eaten something more than the mini pasteries and fruit they had at the meeting. Needless to say, I woke up tis moring with tight Hams and quads the calves are tight but used to the punishment. Today I had a ride on tap, but I might swap for a swim due to the adverse weather in the forecast, I've decided to skip on the track workout tomorrow, figuring I'll use the next two weeks as a mild build phase then drop the hammer in August. I want to use the next 3 to 4 months of decent weather as base and build toward a possible early season Ironman in 09.


R.D.
Also
I have a poll up on should I do an Ironman in 09?

Option A Do Ironman NZ again: It'll only cost me $2600 due to the arrangements I have with some friends down there.

Option B Sign up for Arizona in November, It'll probably cost me about the same amount, maybe a little less. Only draw back is if I qualify for Kona 2010, as a 24 year old and I bump up to the 25-29 bracket in April 2010 does that make my slot null and void?

Option C Enter the Kona lotto if happens great! If not take it as sign from the Almighty that a 2009 IM is not in the cards and focus on 5 to 6 local races.

Option D Skip out on an IM in 09, finish school, pay off debt, find a higher paying position, Your health will always be there but the first steps entering the professional world are vital. Also focus on getting that 10k sub 40.

An Ode to the Snooze Button

So there I lie in restful slumber my training plan torn all asunder, morning swims and work out plans destroyed by my weary hands. Every morning repeats the scene promises of hard work destroyed to dream, each night I make a solemn vow and still I sleep in any how. The alarm goes off a 5AM, and then 5:30, 6, and 7. And then I realize I need to get to work and hit the snooze button like a jerk. So will I ever get a morning workout in, because my sleeping in has become a sin. I guess I can blame it on the Celtics win and celebrating for Ray Allen! Why I worte this all in rhyme IDK but this post has become a waste of time. Maybe my next post will be a hiku but quite frankly I have better things to do. I have long rides to ride, longs runs to run, with some 4000+ pool work added in for fun. Aww who am I fooling with all that crap, I'll probably lie down and take a nap. The snooze button sadly has become a good friend, but if I dream of racing glory that will soon have to end. The NBA finals are over Boston tied the Lakers their noose so for staying up late I have no more excuse. No more bad mouthing Kobe, or laying hail to the big 3 Paul Pierce, UConn's Allen and some dude named KG. so that's my crappy attempt at a poem I don't care if it sucks, and if you don't like it you can shut the ( Blogger Edit) UP!

Alright all the crazy rhyming scheme aside I really do need to stop sleeping through my early morning workouts. The last few days I've only managed 3500 yards in the pool and a 9 mile run. Today I'm hoping the weather stays clear enough that I can ride to Waramaug and back, I'll also try for at least 3000 in the pool. Since I'm not racing tomorrow I'll most likely do a long run and another swim. Saturday I'm hoping to get the bike out for a couple of hours after work , but that's tentative due to work and weather. Sunday I have a long brick planned, in Middlebury/ Washington, then Monday just the a long day at the pool ( possibly doubles.) The Patriot is just over 2 weeks away so I really want to work the next 10 days then give my self a mini taper into my Hell Week, and what might realistically be my last set of races until late August, and my last qualifying race for Clearwater. If I can get First or Second in the open category that means a check and gas and hotel money for Rhode Island 70.3. The Griskus sprint, after how I felt on the First lap of the run and the fact I was able to surge with confidence, I might get my first age group medal there in 5 years, and maybe I'll win something in that god forsaken raffle ( come on Carbon fiber bike frame be good to bobby.), Well those are ramblings for the moment.

The Slave of the Snnoze Button.
R.D.

Finally back in the weight room.

Well after reading Angry spout on his weights, kettlebell, and slosh pipe, and noticing my bicepts and tricepts were looking a little saggy I made my way to the Waterbury YMCA for a session of lifting and some sweet sweet pool time. When I entered I was reminded that my memebership dues are coming well due.....it might be my last visit to the Y for a while, unless of course I sneak to other area Y's until next payday, but in any case I went to the last bastion of non-gangland testoterone in the dirtywater. My session began with some core work, 150 assorted crunches. Then 3x 16 DB arm curls @ 25llbs. 3x 10 DB Tricept press same dumbell. The next set on the tour of pain was some squats, 3x 8 reps at 95 lbs. I felt incredibly weak, and odd as a group of teenage gawkers looked on. The squats were followed by 3 sets of 8 reps same weight bench press. I tried to do lunges with a 25 plate in each hand. My knees felt it and as I attempted todo leg extensions I was forced to abort to same myself from injury. I ended my night in the land of Iron with 3x8 pec flys with free weights. at 25 and 30 lbs. respectively. Weak yes, but I'm an endurance guy.

I hit the pool and caught up with Cervelo Chick, who except for learning how to draft is tearing it up on the ITU U23 scene...by 2012 she should be a front runner for the London games, and hopefully I'll be spewing some shit of I knew her when on some Pod cast from Lake Placid after I desimate the field on the run overcoming a 10 min. gap Macca style. ( I can dream can't I). Anyway tonight was a distance night. 1000 warm up followed by 500 pull, followed by the main set 4x500 on 7:00 3500 yards it was a good night except I lost count on all but the last 500, so I think I might have tacked some Extra yards on. ( I was coming in on the 30 and I know I wasn't going 6:30...so 7:30 for 550....) Regardless I feel that I am regaining some much needed strength and that if I can get in the weight room at least 1-2 times a week than all will be good in the land of Bob-o.

This weekend not much is on tap. A ride/run tomorrow, followed by school work, followed by a Serbian double bluff to the Crew at the Southington Y, and ride followed by mas paper writing on Sunday. I am beginning to get the sense that my weekends and afternoons will soon be mine and I can hardly contain myself.

Getting Stronger as we speak.
R.D.

The week in review lead up to the Nutmeg

Well Friday royally sucked for my family, my father and his former employer decided to part ways. Good news is hopefully the real estate market will be looking good especially with all the little brats getting ready to set foot on their own from College, as well as the fact that people are actually starting to look for homes and loans...gotta love the tanking fed for something...so in essence I think this summer might be good..at least I hope. After finding out that central is trying to peg me there for another $3000...I mean Semester, I might try to summer course it, but most likely will just throw down $300 for a couple of CLEP Exams for the 6 bull shit credits I'm going to need....I'm debating looking for a new position within the company hopefully one that will give me Saturdays off, but that might not materialize until September, especially due to the fact I have courses starting at 3:30... two days a week....I'll see how that goes..I'm just getting tired of getting yelled at by people who think they have money...and not really fulfilling my potential...so I might scour the weblisting for an upgrade. ...ok financial life..a mess as always..but will be getting better as soon as those stimuli packages show up....also the other reason I'm looking for a job with a higher pay grade...being a teller was great when the cash was flowing in and meeting my needs, now the needs have changed so I'm going to start looking for something that pays me what I'm worth...more than $20k a year....

Alright all the Friday Bull shit out of the way. I went for a 5 mile run and bumped into Angry. We shot the shit on why it is not a good idea to try to go drink for drink with a member of the British Commonwealth.

I have absolutely no memory of the night this picture was taken in St. Croix that's what I get for trying to out do a Scotsman.

Today, had the day off from work..gasp.... so I got in a nice 3000 yard work out. Main set 5x 100 on 1:25 10x 50 on :45 it was short but I wanted to get on the bike before I ran out of daylight. I hauled out to New Britain to pick up Bjoern only to find out he had just gotten back from doing a blazing 56mile (90k) ride out to Granby and back...he did it in 2:49 holy shit...this dude is ready for Switzerland.

I drove out to Middlebury and did my Easter Sunday loop with a twist. I started riding down Route 64 I had to stop twice, once to put my wheel on the other way so the sensor could collect data..the second was a bout 2 feet down the road when my chain popped, a result of a gear shift made as I was dicking around with the front wheel. I did the opening 4 miles of the Griskus sprint Tri Loop. Not to bad, but instead of going to the right and entering the 6 miles of agony , I went left on to Middle Rd. Turnpike...that spit me out onto route 6. I then turned left on to Route 6 and went up on to Route 47 ( part of the olympic Route.) I stayed on 47 and instead of going up on to 132 toward Bethlehem and the rolling hills of the Olympic Course ( did that last week...it was painful.) I went left onto Rte. 47 and followed it to Kettletown Rd. I went up the same route with Claire on Easter, rode a loop of Waramaug, finding out to my chagrin there was a head and cross wind at the lake. I stopped at the State Park to Pee. Now if I had been smart I would have refilled one of my waterbottles with tap water, from the summer bathrooms. ( yes Claire these ones have running water.)..but silly superbly hydrated with GU2O me shrugged it off thinking I could ration my last waterbottle for the remaining 25-30 miles...that and do I really want to catch cholera from water they probably pump in from the lake...

a new meaning to the term aero hydration.

So I set off for the remainder of my mystical voyage. After tearing through the depot, Kettletown and back down 47 at breakneck speed.

I turned left onto Route 6 hoping to ride the "not so long" distance to the Rte 61 interchange..in which I would just turn right climb a few hills from the Olympic Course and be back on the Sprint loop....I passed Flanders Road...shouldn't be too far I thought....man was I wrong.

Instead of being a nice semi flat half mile to mile stretch of Route 6 I endded up half way to Watertown ( 8 miles from Woodbury Center.)..also it was getting dark and there were a few little rollers in the mix...I finally spit out at the interchange about 3 to 4 miles later. Then it was onto the fun part. Anyone who has read my posts on the Griskus Tri or has ridden the Sprint Route knows the last 6 miles in undulating, culminating in a half mile gradual climb. Well the route up to those last few climbs on the Olympic Route is all up hill from Route 6. I finished my waterbottle, near the infamous cornstand where Angry tried to show off on the mother of all bricks last July.... I still had 4 miles and 3 climbs to go. The first climb isn't so bad. You gradually go up then you get a nice sweeping descent. Not bad. The second is more like a series of climbs you go up then back down through some high speed sections the you go up again to a 4 way stop. This 4 way stop is the beginning of the last climb. My legs were shot, my head was aching from lack of fluids. I kicked it into the low gears and tried to maintain 14mph ...I passed the last hill and the annoying smilely face markings on the road...I made it half way up then cracked like Ulrich on Alpe du Huez .. grinded up at 7 mph ...my legs were shot, and my body, despite the fact I had to piss for some odd reason...was craving fluids. I took the last descents at my usual 30-31 mph and got back to the car as it was starting to get difficult to see. Total distance 55miles..total time 3:26...average speed 15.9mph..kind of slow but for lack of hydration and brutal hills, I'll take it...next time around I'll have to get myself a tour style support vehicle, or carry the credit card with me so I can at the worst case senario get a bottle of water or gatorade..from one of the stores on the route.

I got home, ate and then remembered I've got a little half marathon in the morning. My legs don't feel too bad now..but as I said last week this is like a C-D priority race..the kind of event you do just for the T-shirt..as well as an organized hill workout. My goals going in: try to hold 8min. mile pace or as close to it as possible.The other a main thing is just to finish and then raid the post race food bins like I've just been released from the Gulag....If it's free I'll take it ( so yes Cranky I am a sample whore....but I'm also a broke college student so I have an excuse.). Well that's it for me I've got to hit the Hee- zay so I can haul some ass tomorrow.

I have no shame

R.D.

A better poll/ The week in Review.

Well alright it's a little too early for a week in review..but I can sum mine up in just one word. LAZY. that's right instead of getting up and actually getting in early morning traing sessions I've slept in. I've blown off night training sessions to BS with friends, actually had a beer on a week night, gotten some school work done and have felt like a slacker most of the time. Granted I think my body needed the break..Today I'm going to run before class, the one discipline I've been neglecting for the last week, tomorrow I have a swim/bike brick planned as I get out of work early. I need to get a schedule set and get myself back into a routine, especially with Eagleman looming on the horizon . My swimming ,surprise surprise, hasn't dropped off that much granted I'm pulling between 3000-3500 per work out, less than my nearly 4000-5000 per practices pre-ironman, but not by much. The cycle, I need to hit the hills and hit them hard,I sadly think I have the "old school" Maro Pantani climbing style of climbing with low cadence yet powerful gears, on the tough climbs this has not served my too well. So I need to find my inner Lance Armstrong, and try to raise my cadence. This Sunday I will be going to visit my sister in Newport, so I'm hoping to show up early and get a nice run along the cliff walk in, I would bring the bike, but I don't know my way around well enough yet. Also I have to finish typing a rough draft of my paper, so this weekend is loaded with activity. So in all essence this week was a rest week but longer harder, stronger weeks are in the forecast.

About the Poll:
I've got some comments that I'm over thinking this whole crush thing and its sort of making me into an emotional whiny bitch. So this week's poll:
How should I write my blog from here on out?

A. Keep going the way you are. Yeah you go into crazy sporadic enmotional, religious, political rants but it's your nature and it gives the reader a better picture of yourself.

B. Damn right you're being a whiny bitch! Stop with all the emotional crap...we want race and ride reports, nothing more nothing less...unless it can increase strength, VO2 max, is full dura ace and Carbon fiber, or involves shredding your age group like a rapid beast we don't want to hear about it.

R.D.

Freedom !!!!!!! For at least a couple days.

Ding dong, the cholera paper is as dead as the 40,000 Londoners it took to an early grave in 1854 ( to qoute stalin, " One death is a tragedy, 1000 is a statistic"). So now after being repremanded for only using five sources (I thought they were pretty good, but I guess I need to spend more time looking at articles that say the same damn thing..boring yes tedious, yes but necessary. My next paper the bibliography will be as long as the paper itself.) So I have a slight reprieve from the paper writing for the moment giving me a couple of free days to train, before I hit the library and ransack the sheleves of medical journals, discussing the unsanitary conditions of Gulags, refugee camps, and the dreaded Nazi concentration camps as breeding grounds of un-holy plauges. Yes, another real upper of a paper. Ok getting out of my acadamea fueled rage Tonight holds on tap a swim, of hopefully 4000 yards. Tomorrow a 5am wakeup call awaits me followed by my first double session in almost 4 days. It will most likely be a swim and a late afternoon run followed by a night searching the web for research materials. ( hopefully 5 articles ) I will most likely hit the trainner on Thursday followed by a post work, pre-class run. Friday, Masters, library, register for next semester, research till I can't research no more...seriously it is like some law of medicine that you must quote 50 guys saying the same crap. alright rage done...hitting the coffee shop then the pool.
The Repressed Researcher.
R.D.