11 Weeks to Go

Mon- AM- 25.6 mile solo bike ride in 1:22:22 (18.65 MPH) on Rt. 5. Nice and easy to loosen up from yesterday and get ready for tomorrow. PM- 2,000 yard swim with Jess in 38:00. No splits and I lost track of my laps a couple times. I may have swam more than 40 laps, but certainly not less than that. 

Tues- 103 mile solo bike ride out to Fairlee, VT. Went 12a north to Stage Rd, north on 120 to Hanover and then North on Rt. 10 to Orford. Crossed the bridge into Fairlee where I refueled and then turned and reversed my direction. 5:22:45 total time (19.15 MPH). I was 2:41:15 out and 2:41:30 back. More climbing and worse weather on the way back. Also had a headwind coming home. Very pleased with this ride. My fueling was perfect and my stomach felt awesome. Couldn't have asked for a better ride. 

Wed- AM- 3200 yard swim in 60:24. No breaks. I took a split at the mile which was 34:00. My next 28 laps were in 26:23. Pretty much dead even pacing the entire way. PM- 24 mile bike ride on the Rt. 5 loop. Nice and easy. Strong headwinds going northbound. 1:20:15 (18 MPH).

Thur- AM- 8.8 mile run with Justin on the hospital loop. 60:25 (6:51 pc). Chilly morning. PM- 2,000 yard swim in 37:15. The mile was completed in 33:20.

Fri- AM- 9.2 mile run with Justin in 66:00 (7:10pc). My legs are very sore. Didn't have time for a second workout because I had too busy of an afternoon. 

Sat- 9.75 mile run with Justin on Sugar River Dr in 70:00 (7:11 pc). My legs were so sore!

Sun- 4-mile run on the treadmill in 30:00. Got busy doing work around the house and didn't exercise again.

Totals-

Swim- 2:15:40 (7,200 yards)

Bike- 8:05:00 (152.5 miles)

Run- 3:46:25 (31.25 miles)

Total- 14:07:25

12 Weeks to Go

Mon- AM- 37.2 mile solo bike ride in 1:57:00 (19 MPH). A bit chilly for the first half. Road out past Charlestown and took a bunch of side roads along the way. PM(1)- 6.1 mile run with Justin in the heat (85 degrees) in 40:24 (6:37pc). PM(2)- Short swim (1,000 yards) before picking up Matt B from baseball. Did some kickboard work after a 500 warm-up, then a couple hundreds. 

Tues- AM- 25.6-mile solo bike ride on the Route 5 loop as a warm-up for tomorrow. 1:26:20 (17.8MPH). No second workout. Too busy of an afternoon.

Wed- 75-mile solo bike ride along Rt. 5 (3 loops). Total time was 3:49:42 (19.59 MPH). Got off the bike, changed and then ran 5+ miles in 35:45. Overall, a good day.

Thur- PM(1)- 54.5 mile solo bike ride up to West Leb, and then west to Woodstock, and back on 12. Good ride. I would have gone much further if I wasn't experiencing Ironman Training Guilt Syndrome (ITGS). Legs felt good. My back, butt and neck were sore from yesterday. The outside of my right foot got very sore too. Total time was 2:51:00 (19 MPH). PM(2)- 5.3 mile run with Justin. Hot and dehydrated. 40:20 (7:36 pc).

Fri- AM- 8.4 mile run with Justin in 58:35 (6:58 pc). My legs were a bit dead from the last couple days and I had a hangover. No second workout today. Need to do yard work.

Sat- AM- 25.6 mile solo bike ride in 1:23:00. (18.5 MPH). My bike needs to go back to the shop.

Sun- AM- 15.1 mile run solo from home out to the rail trail and just past the "Connor" marker. I had an upset stomach for the first 35:00, but I felt better about 5 miles in. I ran well on the way back in and my last few miles were down around 6:30 pace. 1:46:15 overall time (7:02pc). About 4:00 faster on the way home. PM- 5.15 miles solo in 34:25 (6:41pc) around the Junction loops. Wanted to get in some more miles for the week. 

Totals

Swim- 20:00 (1,000 yards)

Bike- 11:28:00 (218.1 miles)

Run- 5:15:45 (45 miles)

Total- 17:04:00

13 Weeks to Go

Mon- AM- 2,000 yard swim with Buppy in 36:40. Splits per 500 were 9:01, 9:10, 9:10, 9:19.  30s rest between each 500. PM- 35 mile bike ride on Stage Road in Plainfield in 1:51:00 (18.9 MPH). Terrible weather.

Tues- AM- 28 mile solo bike ride in 1:25:12 (18.7 MPH). PM- 34.5 mile solo bike ride in 1:50:30 (18.7 MPH), followed immediately by a 3:11 transition, and then a 5 mile run with Justin in 33:45 (6:45 pc) 

Wed- AM- 2,000 yard swim with Buppy in 36:15. Splits per 500 were 8:54, 8:58, 9:09, 9:11. 30s rest between the 500s. PM- 25.5 mile solo bike ride in 1:22:00 (18.6 MPH). Rode very easy, and never pushed the pace.

Thur- AM- 9 mile run solo in 67:30 (7:30 pc). Legs are tired. PM- 43 mile solo bike ride in 2:09:00 (20 MPH). Good solid ride.

Fri- AM- 6.2 mile run on the treadmill in 46:30 (7:30 pc). Nice and easy.

Sat- AM- 9.2 mile run solo in 68:30 (7:24 pc). Long work day.

Sun- AM- 12.5 mile run with Justin in 1:26:40 (6:55 pc). PM- 2300 yard swim solo with shorter faster intervals. 500 w/u in 8:37. Fastest 500 I have ever swam. Total time was about 51:00 for the workout.

Totals

Swim- 2:04:00 (6,300 yards)

Bike- 8:27:00 (166 miles)

Run- 5:03:00 (41.9 miles)

Total- 15:34:00

14 Weeks to Go

Mon- AM- 10 mile run solo in 71:30 (7:09 pc).

Tues- PM- 8.3 mile run with Justin in 57:40 (6:53 pc). Long work day.

Wed- PM- 6.1 mile run with Skip in 44:40 (7:19 pc). Long work day #2.

Thur- AM- 8.8 mile run solo in 68:00 (7:43 pc). Very tired. PM- 31.9 mile solo bike ride. 5 x Jarvis Hill loops (5.65 mi) with a short warm-up/cool-down. Splits: 18:39, 18:11, 18:11, 18:33, 18:39. Lost my aero bar pads in lap 4 so I sat up on the hoods after that. 1:44:00 total time (18.4 MPH o/a average).

Fri- AM- 6.3 mile run with Justin in 44:45 (7:09 pc). PM- 31.4 mile solo bike round around Mt. Ascutney in 1:40:18 (18.8 MPH). Frozen. 

Sat- AM- 10.1 mile run solo in 70:07 (6:55 pc). No second workout today. Foxwoods!!!

Sun- PM- 4.3 mile run solo in 31:15 (7:16 pc). Felt crappy.

Totals

Swim-

Bike- 3:24:15 (63.3 miles)

Run- 6:27:45 (54 miles)

Total- 9:52:00

15 Weeks to Go

Mon- 0. Sick.

Tues- 6.1 mile run solo in 46:30 (7:37 pc). Legs felt awful. I am extremely dehydrated from being sick. I have lost a lot of weight. Down to 170#. That's 5# down from late last week. On a positive note, I got my bike back today. Going to start riding tomorrow!

Wed- AM- 6.2 mile run with Justin in 44:00 (7:05 pc). Start to feel a bit better. PM- 27 mile solo bike ride in 80:30 (20.1 MPH) along Rt.5. Very strong winds today. In the aero position the entire time. 

Thur- AM- 9+ mile run with Justin on the SRD loop in 61:44 (6:49 pc). PM- 23.75 mile solo bike ride in 71:30 (20 MPH) on Rt. 12a. Strong winds on the way home. 

Fri- 8.6 mile run with Justin in 60:00 (6:58 pc).

Sat- AM- 8.5 mile run solo in 60:18 (7:05 pc). PM- 23.6 mile solo bike ride in 73:24 (19.3 MPH). 

Sun- AM(1)- 6.1 mile run solo in 44:38 (7:19 pc). PM- 37.5 mile bike ride with Alex along Rt.5 in 2:07:00 (17 MPH)

Totals

Swim-

Bike- 5:52:30 (111.85 miles)

Run- 5:17:00 (44.5 miles)

Total- 11:09:30

16 Weeks to Go

Mon- AM- 2,000 yard steady swim in 37:00. Splits per 500 were 9:04, 9:05, 9:07, 9:15. PM- 10+ mile run with Justin in 73:00 (7:15 O/A pace)

Tues- AM(1)- 6.2 mile run with Justin in 44:25 (7:10 pc) AM(2)- 40:00 swim for a total of 2,000 yards. 10 x 200 on 30s rest between intervals. 3:31 avg. time per interval. Fastest was (3:25). PM- 5+ mile run solo in 36:30 (7:05 pc)

Wed- AM- Track workout. 10 miles total in 71:00. 4 x mile on 1/4 jog rest. (5:45,5:54,5:54,5:57). 2.5 mile warm-up with 4 x 100m strides. 2.5 mile cool-down. PM- 4.5 miles with Skip and Justin in 34:00 (7:33 pc)

Thur- AM- 8.5 mile run solo in 65:45 (7:44 pc). Roads were snow covered and terrible. I am sore. 

Fri- 0. Sick.

Sat- 0. Sick.

Sun- 0. Sick.

Totals

Swim- 1:17:00 (4,000 yards)

Bike-

Run- 5:24:45 (44.2 miles)

Total- 6:41:45

This week sucked. Hoping to start feeling better so I can start training again soon.

17 Weeks to Go

Monday- Day Off

Tuesday- AM- 8.6 mile run with Justin in 62:30 (7:15pc). PM- 60:00 on the bike trainer. 

Wednesday- AM(1)- 40:00 swim for a total of 2,000 yards. 10 x 200 on 32s rest between intervals. 3:32 avg. time per interval. Last one was the fastest (3:27). AM(2)- 10.8 mile run solo in 78:35 (7:16pc).

Thursday- AM- 45:00 swim for a total of 2,000 yards. Shorter intervals of 50-100 yards. PM- 6.2 mile run solo in 42:30 (7:00 pc)

Friday- AM- 10.3 mile run with Justin in 72:00 (7:00 pc)

Saturday-AM- 90:00 on the bike trainer. PM- 5.1 mile run on the treadmill in 35:00 (6:51 pc)

Sunday- 12.1 mile run solo in 93:00 (7:40pc)

Totals-
Swim- 1:25:00 (4,000 yards)
Bike- 2:30:00
Run- 5:23:10 (53 miles)

Total- 10:19:00

18 Weeks to Go

Week of 3/23-3/29

Monday- AM-90:00 on the bike trainer. PM- 43:00 of swimming with Alex for 2,050 yards. 12 lengths down to 1 on 30s rest between intervals. 1:46/100avg pace.

Tuesday- AM- 9.1 mile run with Justin in 64:00 (7:00 pc). PM- 60:00 on the bike trainer.

Wednesday- AM- 10.8 mile run solo in 81:00 (7:30 pc). PM- 1500 yards of swimming with Alex in 30:00. 

Thursday- AM- 90:00 on the bike trainer PM- 5.1 mile run with Justin in 33:30 (6:35pc).

Friday- AM(1)- 2,000 yard steady swim in 37:10 (1:51/100pc) AM(2)- 2 hours on the bike trainer. PM- 8.8 mile run solo in 62:00 (7:02pc).

Saturday- AM- 60:00 on the bike trainer. PM- 6.1 mile run solo in 43:30 (7:07pc)

Sunday- 15.1 mile run with Justin in 1:43:20 (6:50pc)

Totals-
Swim-1:50:10 (5,550 yards)
Bike- 7:00:00
Run- 6:27:20 (55 miles)
S&C-

Total-15:17:30

19 Weeks To Go

Week of 3/16-3/22

Monday- AM- 90:00 on the bike trainer

PM(1)- 35:00 of swimming for 1,650 yards (11 lengths down to 1) on 30s rest between each. 1:47/100avg pace. PM(2)- 6.1 mile run with Rusty in 49:10 (8:02pc) 

Tuesday-AM- 8.6 mile run with Justin in 62:45 (7:17pc). PM- 6.1 mile run solo 42:24 (6:54pc).

Wednesday- AM- 90:00 on the bike trainer.

Thursday- Day off

Friday- AM- 6.7 mile run in 47:45 (7:07pc) with Justin.

Saturday- 8.5 mile run solo in 61:39 (7:14pc)

Sunday- OFF

Totals-
Swim- 35:00 (1,650 yards)
Bike- 3:00:00
Run- 4:24:00 (36 miles)
S&C-

Total Time- 8:00:00

20 Weeks Left

With 20 weeks remaining before the 2015 Ironman Lake Placid, I will start to post my training here. It seems much easier than writing everything down on paper and it is way easier for me to research later on. So, here goes:

Week of 3/9-3/15

Monday- AM- 90:00 Ride on the Trainer. My HRM is still broken so I am riding on feel alone. My legs were sore from yesterday's long run. PM- 45:00 run outside in shorts and sunglasses on Jarvis Hill. 6.6 miles (6:49 pc).

Tuesday- AM- 63:30 O/B run on 12a. 9+ miles (7:00 pc). PM- 48:20 run with Skip. 6.2 miles (7:47 pc).

Wednesday- AM- 60:00 on the bike trainer, followed by an easy 5-mile run in 37:50 on the roads. PM- Weights for 60:00

Thursday- AM- 75:00 on the bike trainer.

PM- 36:00 swim for 3100 total yards. 10 down to 1 lengths (1,500 total yards) on 30 second rest between each at 1:47/100 avg pace. 

Friday- AM-90:00 on the bike trainer.

PM- 6.8 mile run with Justin on Jarvis Hill in 48:00 (7:03 pc).

Saturday- off

Sunday- AM- 8.6 mile run with Justin in 60:47 (7:03 pc).

Totals-
Swim- 36:00
Bike- 5:15:00
Run- 5:03:20 (42.2 miles)
S&C- 60:00

Total Time: 11:54:20