Charting a Course

So I have wished everyone a Happy New Year and more of less got caught up at work today--even though it was a day off. Now I have to figure out what races I want to do and how to get my fat ass back in shape. I have been rather sloth like since the end of the summer and the last few weeks have not helped much. I know that exercise is a great stress relief and it does make me feel so much better once my work out is complete. It is just getting started when I am stressed that sucks.

I stepped on the scale this morning I it went TILT. I weighed in at a whopping 180lbs. Please keep in mind that I am only 5-8. It is time to get serious and work off this fat and stress. Tomorrow is the beginning. At least one hour on the trainer. The question is which season of Magnum to start with?

...and here I am

This past couple of weeks have been non-stop action. The first week in June I was doing my change of command inventories and getting ready for my new Army job. Even as a "weekend" warrior, this job is full time. However, before the ceremony, I had a wedding to attend in Reading, PA. It was a very nice wedding and the reception was even better. The food was actually good. I even discovered a new drink--Malibu rum and pineapple juice. It is great for those hot days.

Sunday we were up early and heading back to College Park, MD for the ceremony. We arrived a couple of hours early, introduced the bride and her parents to some of my new soldiers and conducted a rehearsal of the ceremony. To make it official here is my "command" photo:

Last week it was back to work and back to steady workouts. I was able to swim about 5000 yards, run 12 miles, and actually got in a 25 mile bike ride before I left for another wedding on Saturday. Friday was an interesting day. I had to go to the DC jail to deal with one of my soldiers. Lets just say that is a very interesting place.

One of the Bride's cousin was getting married near Princeton, NJ. This wedding was nice, but the food wasn't as good as the week before. Plus it rained like hell and the roof at the reception location leaked. Then we had breakfast with some family members and headed back to the homestead.

Today was back at work, but we had all sorts of connectivity issues. Then to top everything off, we had a short, but strong storm that knocked the power out for about 6 hours. But it is back on, so I can sleep coolly in air conditioned bliss.

This weekend it is off to Philly for the Philly Tri. More on that later.

Slow Going

Wow!! I did not realize how hard my hay fever had really hit me. I was able to get in 4.25 mile run on Friday morning. It was about 15 seconds per mile slower than normal and it HURT. However, I did feel much better the rest of the day.

I got out on the bike this morning. I did an what I thought was an easy 20 miles this morning. Based on my time it should have been real easy-- 1:17:22. However, my HR was up over 160. Damn thats not good.

Tomorrow me and my running buddy are going to do an hour or so running. Isn't it sad, when your long run is only an hour? Lets see how I feel tomorrow. Hopefully, everything will start to come back.

Ray was that you I passed at the airport? If it wasn't you have a twin.

Good Workout Day and Bad Television

Today is a dreary rainy day here in the Nation's Capital, but that did not stop me from getting in a good morning of working out. I was at the pool at 0530 this morning for my adult league swim. We started off with some kicking drills and then went into a long boring workout. I needed the long, but not the boring. We did one set of the following:
50, 100, 150, 200, 250, 200, 250, 200, 150, 100, 50. That was followed by some more light kicking to cool down.

When I got home I opted to get in a 30 ride on the trainer. I was able to do 8 miles in those 30 minutes and watch half an episode of Miami Vice. Then it was off to work.

The episode of my Miami Vice is not the bad TV I am refering too the title. It is a really bad show on TLC called Jon and Kate plus 8. My wife for some reason is a BIG fan of reality TV. It actually makes my stomach crawl. The only two that I give the time of day are American Idol and Dancing with the Stars. However, I would never watch those on my own.

Last night she was watching Jon and Kate and the wife (Kate) was bitching at her husband about the way he was trying to put pinecones in a box. I have no idea why anyone would put pinecones in a box and then story them in the garage (Christmas?). I try to be a pretty good hubby, but the one thing that irritates the hell out of me being told how to do something. Just tell me what you want done and let me do it. Just because it is not "your" way doesn't make it wrong. The poor man was on national cable TV being ridiculed by his wife on how he was putting pinecones in a box. I was really truly amazed at how nutless this man was. I have seen bits and pieces of this show when my wife is watching in the past and I have always come to the same conclusion. However, my wife sees nothing wrong with it. It just pisses me off. LOL

The ReBirth

I awoke at 0330 this morning from one of those dreams you don't want to leave. Usually, I can tie my dreams to something that has occurred, or someone I talked to, or something I read. However, I still can't figure this one out.

Lately, I have been waking up early (0330 or so) very hot and sweaty, and awake. 0330 is a shitty time to be awake. Its too early to get up and if I go back to sleep I am just at REM before my alarm goes off at 0450. However, this morning I did it up.

I made some coffee and drank some water as I read the news and some of my favorite blogs. Finally about 0500 I hopped on the trainer for the first time in weeks and did about an hour. I have busted my bike computer so I am not sure how far I rode. I kept my HR under 140 (138 average) for the hour. So based on my lack of riding, I probably did about 16 miles. It was great to work up a good morning sweat and get the heart working and clear the mind. It is now time for the serious training to begin.

Overwhelmed

These past few weeks I have just been overwhelmed with stuff. When ever I get overwhelmed, instead of eating the elephant one bite at a time, I tend to stop doing the things I don't want to do and just let the shit pile up. Thats not good. Its amazing how fast you are in over your head. So this is the week I plan on digging my head out of my ass and get caught up. My dear readers, please hold me to it. I will post updates. LOL

On the plus side, I did get my bike into the shop this weekend for it's annual physical. The doctor said he should be ready on Friday. In addition to the physical he is getting new tires. I have about 1500 miles (450 trainer miles) on these tires and they have been wonderful. However, I don't want to take any chances so new tires will be installed. I have decided to go with the All Condition Amadillo Elite by Specialized. I had the S Works Mondo and loved them, so I hope I am not cursing myself with these new tires.

Sunday Ride

Last week was not a great work for workouts. It was cold and rainy and since I am the Lazy Triathlete I did not get much done. However, Sunday I did participate in the Half VASA ride sponsored by the Washington Area Bicycle Association and the House of Sweden. It was good to get out and ride about 30 miles, but the organization of the event left a little to be desired.

I really expected a more organized event. We received a cue sheet and off we went. There was no leader, the roads were not marked, and the start times were not correct. However, my buddy and I did enjoy a cold ride out to Great Falls, MD, did about 2300 feet of climbing along the way, and I was still home in time to have a hot grilled cheese sandwich.

I am back!!!

Wow. It has been a long time since I posted something of substance. The last couple of weeks have been busy and I have had some kind of cold. I hope I am about over it.

Due to having a heavy head, working late, and drinking too much during the week I was a bum. I was able to get in about 2000 yards of swimming on Tuesday. It was rather slow, but it made my shoulder feel better. Its too embarassing to go into detail about how I hurt it. But suffice to say it deals with ice, steps, and leather bottom shoes.

Friday we had more ice, but not nearly as much as was promised by the weatherman (thank God), so on Thursday we made the decision to work from home. I was able to get in a 50 minute ride on Friday between emails, powerpoint presentations, and phone calls. It felt good to be back on bike. Next weekend I am going to be doing the VASA Ride sponsored by the WABA and the Swedish Embassy. I will only be doing the Halv Vasa which is 28 miles. I don't have the legs yet for a comfortable 55 miles.

Today I hit pavement for a nice little 6.2 mile run along the Potomac and Old Town. I decided to keep it fairly short due to the cold I have been battling and not running in two weeks. I feel really good now and I think I am going to go heat up left over Crispy Hot beef.


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Rain Rain

I got this morning looking forward to 5 mile hilly workout and what do I see is rain. Don't get me wrong, we need some rain and I know come spring and summer we will be glad we have the reserve, but I am trying to get a running group started in my neighborbood. There is plenty of training going through out the club, the key is getting it communicated to the general population. Plus my runs on Wed and Fri start at 0530--people don't alway like that. So on the run front today was a bust. Oh well!!

So I know all you dear readers are wondering what The Lazy Triathlete did? Did he go back to sleep? Sit on his ass and drink coffee? I know the suspense is killing you. I actually got in a 50+ min spin watching Crockett and Tubbs bust a kiddie porn king. What a way to start the day!!!!

Yesterday I was in the pool at the Y. After a short 300 warm up, we did a 500 yd time trial. I had been hoping we start doing some TTs. I either swam in 9:16 or 10:07 I lost track of 50 yards I am not sure which is correct. I really need to get me a lap counter. After that we did some lifeguard type drills with a brick. You swim to the brick, dive into the deep end to retrieve it, and then kick on your back holding the brick above your head. You have to kick hard to keep your speed up or you will sink. It was a good leg work out.

This weekend is Army weekend. I hope to get in today's run on Saturday. But we will see.

Workouts

I was able to get in a 15 mile ride on the trainer on Friday morning, an 8 mile run on Satuday, another 14 miles today on the trainer.

Yesterday was a 2 hour 8 mile run with Donna. She is doing the run/walk Galloway method. She is really getting pretty good. She was able to maintain a solid 13 min pace for the first 5 miles and then she started to wear out. Part of the problem is that she has not learned to eat while running yet and her body just runs out of gas. I think after the run yesterday that she has figured out that she has to have a nutritional plan to complete the half.

Today was another 14 miles on the trainer while watching Miami Vice.

I would love to get out and do something, but 22 degrees with windchill of 1 is not to my liking. So I will just stay in and watch some football.

When the air outside is frightful--spin, spin, spin

It is currently 22 degrees F in the DC Metro area and 12 degrees out in the 'burbs. Armed with that information do you think I decided to exercise outside? If you answered yes--you don't know me very well. There is no need to "make yourself suffer" it comes naturally when needed.

This morning was an easy spin while watching more Magnum. 48:12 for a distance of 13.45 miles or about 16.75 miles an hour. Well, now it is time to shower and get my happy ass off to work for an early morning meeting.

Back in the Swing of Things

This is the first week in a quite a while that I have worked out every day. I really wanted to get in a number of workouts since I will be going out of town for the Holidays.

Thursday I was in the pool. It was a pretty evil workout for some one that hasn't swam very much in the last couple of months.

400 warm up

2x25, 2x50 2x25 Sprint

500 free w/equipment
2x25, 2x50, 2x25 Sprint

500 free
6x25 of drills and technique improvement

150 Cool down.

Today, I get in 35 minutes on the trainer getting in 10 miles. It wasn't fast, but I am just getting my legs back into biking.

Tomorrow should be a 5-6 miles of running.

Magnum and the Trainer

No its not me. Only how I appear in my own mind, 6-4 with a great body and a semi-cheesy mustache.

Actually, Thomas is a good friend of mine as I do my riding indoors during the cold weather. Today he and I prevented a heist of Robin Master's art work in Tropical Madness. A typical episode lasts abot 45 minutes and that is great work out at the end of the day. Currently, I am sticking to about 10 miles of spinning and that allows me cool off as I watch the last 10-15 minutes of the show.

On the weekend when I am doing my long rides I can watch 2 episodes and get in about 90 minutes of riding and I am completely entertained. There is no need for me to ride longer than that right now.

So my advice to those of you out there that have been asking for ideas on what to watch during these cold wet winter days is to either buy or join Netflix and get your favorite TV shows. However, if you are riding for 2-3 hours I would recommend Doctor Zhivago. Julie Christie is flatout HOT!!!

Todays Workout--Watching

Today I rode over to the Jefferson Memorial to watch and take pictures of the Marine Corp Marathon. I realy can't count an easy 11 mile bike ride as a work out, especially after seen the runners at running along at mile 15 knowing that they have another 11 miles to go, including those three dreadful miles around Hains Point.

Watching the competitors, especially the Challenged Athletes, is just so motivating. These two handcart competitors were at mile 15 in under two hours. Watching these two (and the rest) is just truly motivational. All the people who sit on their ass complain about how life is not fair need to get out and watch these guys. Then get off their asses and start moving. I promise you after a few weeks of regular exercise, they will feel and look better.

This guy carrying the American Flag was also amazing. He hit the 15 mile mark in about 1:45 and he was carrying a big flag, with his water bottle attached.

There there are the great costumes. There were many more than just these twos, but I was unable to get any really good photos. I don't know if the "Devil" picked his number or decided to dress up as the Devil after he received it. But I thought it was pretty funny.

Finally there was Mr. Cow. I don't know how he ran the whole thing in that get up, but I have to applaud him.

My congratulations to all the competitors. Great Job!!!!!

A Couple of Workouts

Can you believe I actually got in two workouts in one day and it was a race week? Tuesday afternoon I did about an hour on the bike. After work is not the best to ride the Mount Vernon Trail (is there ever a good time?) but yesterday was not that bad, except around the airport.

I was cruising pretty good down the trail, seeing how fast I could go and still keep my HR under 140. I knew that some guy had been drafting off of me for a couple of miles, but did not give it any thought or than, “hey I am pushing 20mph with a HR sub 140”, finally after a small climb my HR went above 140 and I backed off. Much to my chagrin, the guy passed me and I realized he was riding a big-assed tandem. Talk about a blow to the old ego. The rest of the ride was uneventful, but I did recover my lost self-esteem as I continued to pass most of the people on the trail. Too bad I will not be at the front of the pack on Saturday.

On a serious note, I have cracked the nut on flatland cycling. I can consistently ride 25 miles at 20+ mph pace. I could not do that last year at this time. What I need to do now is learn to climb.

This morning was a nice easy 4 mile run. It was a little more humid than I thought it would be, but my legs felt good. Easy swim tomorrow and nothing on Friday.

Saturday Morning Ride

I was suppose to assist at the DC Tri Club Time Trial this morning, but due to a problem I did not make it until it was over. However, I was able to get in almost 25 miles on the bike. I did some speed work at Hains Point. There was a hell of head wind for a while, but I was still able to average 18 mph. Overall, I was pretty happy with the ride.

My main gripe is the (and has been for a while) is the lack of etiquette on the trails around DC. So many of the people out on the trails walk 4 across and take up the entire trail while they are just talking. The biggest idiot I saw today was a mother who was teaching her young daughter to rollerskate at one of the busiest parts of the trail. She could easily get hurt and hurt a cyclist at the same time. But then no one is responsible for their own actions any more!!

What day is it?

Have you ever one of those days when you had no idea what day it was? Well today was one of those days.

My alarm went off at 445 as it normally does during the week. I reached over to turn it off and wondered why the hell I did not reset it for 630 since today was (at least in my mind) was Saturday. I reset the clock and retreated to peaceful slumber. An hour and half or so later it beeped again and up I sprang (I am volunteering at the DC Tri Club Time Trial). A quick shower, pop in the contacts, put on my biking kit, grab the bike from the basement, grab a GU and water bottles, and I was outside to pump up my tires. As I was checking my pressure I noticed there was a lot of traffic on the road for 645 on a Saturday morning. I pondered that for a minute, put on my bike shoes and helmet; and then it HIT me. TODAY IS FRIDAY YOU IDIOT!!!! Talk about being bummed!!

I took my bike back in, showered and shaved, and I started to feel bad because I stood my running partner up—and I actually had to go to work.

Well, I made to work a little later than my normal 730, but the good news is I get to have ANOTHER Saturday tomorrow!!!

Today's Workout: Back on the Bike

Fall is in the air here in National Capitol Region. The low last night was about 55 and the high today was around 70. I started my bike ride around 930 and planned on riding for about 90 mins very easy. I biked from my house over to Hains Point and did one long loop and then three short loops and then back home. That totals out a little over 23 miles. I kept it very easy since I haven't ridden in 2 weeks and I just wanted to get my legs moving again.

There is almost something interesting on the Mount Vernon Trail, especially around the Reagan National Airport. The trail is usually very crowded and one has to be very safe. On my way home I ran into a man dragging a cross who had stopped to use the bathroom at one of the porta-johns. He was discussing how to navigate the trail to Mount Vernon and then how to get to Fredricksburg with a Park Ranger--so I did not interrupt. Always something interesting around here.

A pretty good week of training

I swam easy on Thursday and just did not run on Friday. The heat and humidity in DC have caused the air quality here to be AWFUL. Joe and I ran hills on Wednesday and did not stay out for more than 40 minutes. When I returned I checked the temp and it was 82 and felt like 90 at 6 am. Thats just not healthy.


Saturday was much cooler and I participated in a DC Tri Club ride. The ride was moderate hilly and was a scheduled no drop ride. I did the 32 mile loop and attacked the hills pretty hard and did an all out sprint the last 5 flat miles. I felt that would be a good workout in preparation for Chicago in two weeks.



I was suppose to run a 20K today out in Leesburg, VA. However my stomach decided that was not a good idea about 1 am. I did not sleep much from 1 am to about 6. I finally got back to sleep and slept in until 8ish. I was feeling better and decided to get in a shorter run before it got too hot.

I ended up doing about 5.5 miles in 55:20. I felt weak and sluggish in the beginning but I was able to get my legs going after about 3 miles. I took my camera with me on the run and I found lost DC Tri Club Water bottle that had been washed up on Four Mile Run.




I did throw it away after I snapped the picture. I ran on the Mt Vernon Trail and passed Potomac Landing and had a great shot of the sail boats.




I finished up the run and felt ok. There is no way that my stomach would have let me run 20K today. Some days you just have to listen to your body.