Ironman New Zealand Update: 4-6 Hour Trainer session of Death

Last year this was my training ground. Looks like it's going to look like this again this year too.

Well upon looking at the forecast and the smiles of glee as the meteorologists predict inches of the white stuff sub-zero wind chills and the possibility of a second ice age ( take that you global warming wack jobs!* ) it looks like my plans for a New Year's day long ride are thwarted and with the clock ticking down to just about 3 months until I need to get my rear in gear. So New Year's Day I plan on spinning, I plan on spinning until I can spin no more and then hopefully, Achilles Tendon willing tack on a 8-12 mile run. I need the miles. I agree with the Angry Runner that my lack of lifting heavy things maybe causing the Achilles pain, so I'm enlisting the assistance of my friend Alex ( whom is the new owner of my road bike) to assist me with my dead lift technique so I can build lower body strength. Although I think the fact that my run training is not as on par as last years' might also be affecting that, irregardless, I need to start stocking up on my gatorade, powerade and granola bars now because New Year's Day is going to be a long day of movies and and Spinnervals.

Here's my list:

Rudy :Warm up while spinning moderate cadence in the Big ring 15-11. ( about 2 hours)

Coach Troy's Aero Base Builder 5 to make me suffer for 2 hours.

Rocky IV to get me ready to play in the snow.Figure Warming down in the big ring 15. (1.5 hours)

Esentially this equals a 100 mile ride granted it's done indoors and will leave me coated in a slimy sweat, but it will at least build my legs up...and to quote from another of my trainer favorties: "The legs feed the wolf."

Tomorrow I plan on beating the snow by getting up @ 5:00am and heading to the Y to swim if it isn't snowing. If it is then I'll just spin easy for an hour in the AM and a harder session in the PM. Running I'm going to see how my Achilles feels before I do anything granted it doesn't hurt when I run it's only afterward I feel the pain. Alright I've got my game plan set up time to execute.

I only wonder if my Gramps and I can get cash from the electric company if I hook my trainer up to a turbine.....

R.D.

*note I don't believe that driving gas guzzling SUV's is doing anything to help the planet but I don't believe warming and cooling patterns are as affected by CO and CO2 emissions as heavily as guys like Al " I invented the internet" Gore and others believe. I blame this on El Nino and La Nina!

My Achilles Heel!

Well ok it's my Achilles Tendon and it's looking less like the above picture and more like this:

Well after my 15 mile run on Saturday my Achilles Tendon has been acting up and it's not letting me ignore it. Today I decided to go for a 9 miler and well it flare up again. Once I got going it didn't really hurt but as soon as I hit some uneven pavement it would chime up, I'm assuming that the uneven paths on the back half of my 15 miler are to blame, after all loose stone isn't the best surface to run on especially after 8+ miles of pounding pavement. I'm figuring some anti-imflamatories should get it under control and my training will be back on track.

This morning I got to the Y early and managed to get in 3000 maintenance yards. Today's afternoon nine miler was pretty uneventful except I nearly got taken out by a minivan trying to cross Center St. In Wolcott, luckily the driver and I both had good reflexes and I didn't become road pizza. Other than that it wasn't too risky I managed to get back home before it got too dark. My usual loop has some moderate hills in it so I should be in shape for Taupo as long as I train my runs sensibly and the weather allows me to get the bike out over the next couple of weekends. Tonight I plan on icing my aliling Achilles and hopefully it will be back up and around for a New Year's Eve or New Year's Day run. as for riding on New Year's Day it's iffy...temps are only supposed to top out in the 20'sF (<= -4 C)..hopefully it will be a relatively warm not so snowy day out of the office. Well that's all for me. I've got to go RICE my left leg.

The Winter Warrior

RD.

Let the sufferfests begin....

Well this weekend was Bob-o's patented kick your ass back in to shape in a hurry weekend. Friday night my masters coach had the night off so I decided to up the yardage.

I got in 5000...main set 6x 500 on 7:00 I made all of them.

Saturday I went for a 15 mile run got it done in under 2 hours granted my Achilles was a little tight afterward. But it felt good to run on the road in shorts no less. The fog was a pain at times but it was overall a good run.

Then today...I had hoped to get 60+ miles on the bike, but 2 flat tires and having to drive home for spares went my spare went flat killed that proposal.

First I get out to Middlebury and notice my front wheel went flat.I changed it and started riding hoping that I could get at least 50 miles in. About 3 miles in I was forced to ride through a pothole my front tire once again went flat. After getting a ride back to my car I went home to pick up some more tubes and then got up to Lake Waramaug and managed to fit 35 miles in before sunset. My ride this week was a lot better than 2 weeks ago when I suffered tossing hills in the mix, but this week I stuck to the lake and sprinted. I averaged almost 19mph. A better ride but I really wanted to get more miles in granted with the weather we're having I might have another opportunity in two weeks.

Looking at the weather for the next week it looks like I might be relying on my trainer for my long ride. Next Saturday they're talking snow...and next Sunday I have to reprise my role as a Pope bearer for a church fund raiser...sadly they did not have the Popemobile in the middle ages, luckily the guy playing the Pope is light otherwise mass quantities of bench press and dead lift reps would be required. I plan on going for another 10-12 mile run tomorrow if my Achilles cooperates also I want to get a swim in in the AM as well as a swim on Tuesday as snow is in the forecast on Wednesday. Thursday is supposed to be frigid but I should be able to run if the roads are good maybe break out the bike but I have a rule about riding when the temperature is below 30 degrees: You just don't do it. Essentially I'm a little behind but on about the same pace as I was training for Ironman New Zealand as I was last year,granted I'm trying to work in some more time on the trainer. So that's all from me, hopefully the weather will get it's act together and I'll be able to get a few more warm days to break out the bike.

Thinking warm thoughts

R.D.

Ah Christmas.....

Well Yesterday was Christmas and over the past 48 hours I've been in church 3 separate times for the grand total of about 4 hours...so maybe all that stuff I've been praying for will come to fruition...or maybe I'll just end up in the 2nd or 3rd layer of Hell instead of the ninth....
ok enough of Bobby being a semi-good Catholic boy.

After reading Claire's post, I was really beginning to dread Christmas dinner. For some odd reason Medieval Europeans did not have a heart healthy feast in mind. Dinner was the usual fare Ham, Mashed Potatoes, Green Bean Casserole, Broccoli with cheese and bread crumbs, Cranberry Sauce, diner rolls, the usually appetizers Spinach dip, cheese and crackers, a veggie platter. With the exception of the veggie platter I don't think any of this stuff is going to help my waist band. I won't get into dessert but when I left I knew I needed to exercise and fast.

My initial plan was going to be going for a run after dinner, but it got dark quick and dodging traffic and black ice, at night, after said drivers probably had a few brewskies, didn't seem like a wise idea. So I went home and got on the trainer.

After a 20 min warm up in the Big Ring rear 12 I did 10x 2min hard in the big ring 12 followed by 2 min easy little ring 15. On the hard # 5 and 10 I tried to stay out of the saddle as long as possible I managed to go the full two minutes on #5 and only a minute on #10 After my set I sat down and spun easy for 10 minutes, so I got a quality hour and 10 minutes on the bike. Tonight Possibly a run and masters. My running is starting to suffer so I need to get back on it. This weekend is looking like my best time to get my longer rides in so Saturday Afternoon and Sunday Afternoon, sure it's supposed to rain, but rain is better than ice and who knows maybe I'll luck out on Sunday and get 60 miles after Church or maybe I'll just go to Blessed Sacrament at 4PM on Saturday so I can ride longer on Sunday, We'll see. We're past the solstice so it should start staying lighter longer, so hopefully I'll be able to tack up some 70 plus mile rides in the coming weeks, weather permitting.

Well to everyone out there I hope your celebrations went well, you didn't drink too much 'nog, and the new releases in theatres didn't suck as bad as the crtics say they did.

R.D.

Happy Holidays Y' All!

Alright I know in today's politically correct climate I can't get away with saying Merry Christmas...but who was I to be politically correct.

If you celebrate Christmas:
MERRY CHRISTMAS! ( even though JC was actually born in spring, hey it would be a pretty short liturgical year to have Christmas and Easter back to back.)

If you celebrate Hanukkah:
HAPPY HANUKKAH ! and may the next 6 nights be just as crazy as the first 2!

Kawanza:
HAPPY KAWANZA!

The Solstice:
Well it's passed but I hope it was good.

Don't celebrate anything:
Well enjoy the day off, or overtime, or sitting at a desk being productive knowing your are the true wheel turning this economy back on track..and it will all pay off when us slackers get what's coming to us.

Ok so I think I covered everybody,

May God ( what ever variant you choose to believe or not believe in.) Bless you and yours and try not to eat too much, keep that crazy uncle away from the liquor cabinet, don't pull anyone's finger, and oh yes have a happy holiday.

R.D.

Thank you ma'am can I have another....

Well last night after I got home from work I set to digging my 2002 Subaru Outback from the confines of its snowy prison. I set to work with my shovel after two hours of labor I had a path to my driveway. I managed to get my car up with little or no issues...boo-yah old man winter.



After my two hour core workout, it was off to masters. Steph wrote a 4000 yard workout that turned out to be a 5000 yard workout so when I came up a little short at closing time I didn't feel so out of shape.



Here it is by the numbers



500 Swim on 7:30

400Kick on 9:00?

300Pull on 4:30



8X50 on :45 Holding :40 or under

2X100 Kick on 2:00 barely made them

4X75 on 1:10 held 55's

6x125 pull

8X25 on :30 made on :20 or lower

3x100 kick on 2:00

5X150 on 2:00 Barely making it...but making it I really wanted to push this set...and I did..now I just need to get back into shape.



8x25 on :30 last 4 on :25 to finish before closing.



Total yards: 4000.



So with the snow corework and the painful set above I was feeling pretty damn good. Today, X-mas shopping with the girls and then I'll head over to the Y for atleast an hour on the treadmill. It's supposed to warmup tomorrow so hopefully I'll be running out doors on Christmas.
Well that's it from me.

R.D.

Holy Shit it's Christmas or Anyone got a tow truck.....

Well, my training this weekend was totally shot. ( stupid winter storm and 12 in. of snow.) My car is stuck in my neighbor's backyard (another thank you to that wonderful winter storm.) our annual run to the casino, cost me $20, I still have to finish my Christmas shopping, yep things are in full holiday swing in my neck of the woods.



Saturday I tried to muscle my little Outback over the plow bank at the front of my driveway ( our plow driver hadn't come by yet and I needed to get to work.)..when I found it wasn't going to go straight through I back up to get a running start...well it got stuck again...and well repeat that scenario until my back bumper is against a pine tree at the end of my neighbor's property. after his and my futile attempts to get it out I walked to my parents place about a mile up the road, they drove me into work and took a shot and getting my baby free, right now it is a mere 500 feet from my nice plowed driveway.





Today my dad and I will work at digging my car out of it's icy prison, using the towing power of his Explorer if necessary so I can hopefully get to masters, if not the trainer is looking mighty inviting right now.



The Casino trip turned out to be less profitable than anticipated... another reason not to drink: Alcohol Makes you do stupid shit like going back to the craps table when you've tripled your money and then you lose it all..... all said and done I lost $24 of the $25 I went with but it would have been sweet to leave with the $80 I had before the bar..oh well lesson learned for my March run with my sister. Also Angry was in constant contact with Pants..So I can only imagine the conversations...Especially after our ill fated third trip to the craps table, I seem to hazily remember Angry going on a litany of I hate you guys...and some threat of war with the Mohegans... I can assume there were many deadlifts done this morning.



Training wise my outdoor activities are on read and react mode: I read the weather forecast and react accordingly...this week looks like it will warm up just a tad so I'll get some running and riding in. I was going to run yesterday but a little "wintry" mix but the kibosh on that, instead I shoveled the 4 additional inches of fresh powder that accumulated on my driveway and tried to triangulate the angles on getting my car out. It looks like our best is to clear a path up to my drive way and with a little traction and a little brute force I should be able to have baby back on road again...just in time to go out and do my absolute last minute Christmas shopping tomorrow night.



Well that's all from here...hopefully I'll get my training and my car back on track.



The weary walker

R.D.