Friday 12/25/09

Not a good workout week for me. Sunday was to be a 30 mile bike ride, I went to brunch with Meenu and friends for her Birthday. The Duck Club at The Lafayette Hotel, very yummy!!!
Monday was a day off and I took it off.
Tuesday was a swim (2350 yds)and Bike. I actually got the swim done in the AM. Went pretty well. Feeling more comfortable. I came home at night and got about half the ride in before dinner was served. Nothing comes between me and food, especially not a workout.
Wednesday was to be a run, I swam (2150 yds).
Thursday was to be a swim and bike. I slept through the swim in the AM and shopped through the bike in the afternoon. I had to get the last minute shopping done or else Meenu would have "slim pickens" for XMas.
Today is Christmas Day and a Strength/Core workout. I think I will skip the workout and spend quality time with friends and family.
Merry Christmas to all and to all a good night......

Saturday 12/19

Today was our first brick workout. The day started at 8:00 Am in San Anselmo. We started with a warm-up run and then some drills. The actual run today was not very far, only 2 miles, but was a marker, so it was at a faster pace. Basically an all out pace. I ran the first mile in 7:55 and the second in 8:15 for a total of 16:10. Not bad, fairly consistent. Those times will come down as I continue on in the season. Overall, I was pretty happy with the run(but that changed later). I improved over 2 minutes from the first marker we did a few weeks ago, but I did sandbag that first run a little.

Next was a core workout. Coach Doug always seems to kick our ass. So there we are doing our crunches of some sort and Coach Mike is walking around and is wearing his "Ironman Underoos"(I will attach a picture if I can figure that out). Do you know how hard it is to be doing a core workout when you are laughing really hard.. I am going to be having nightmares for a while.

After the core workout, we had a quick break to get some fuel and it was off to the pool. The swim workout went well today, but my arms felt like jello after the core workout. We worked on form, specifically the arms. I felt comfortable in the pool today.I am breathing every stroke and that has relaxed me some. I tried to switch to every 3 strokes and started to panic, so I switched back to every stroke. I was cramping early, but got a couple of endurolytes to solve that issue. After the drills, we did a ladder, 50,75,100,150,100,75,50. Again went well. I swam with Brian and it felt good. Then we did some speed work. 25 yds at level 3(slow), 25 yds at level 4, etc.etc.etc. up to level 7 (fast). We were mostly learning what those levels feel like for each of us. The only way to increase your speed is to swim faster during the training.

After the swim was finished, we had another break to fuel and it was off to the bike. We brought our stationary trainers and met in the high school cafeteria. We started with a 10 minute warmup and then did some one legged drills. This is when the brick really started. We got off the bike, changed our shoes, and off for a run. Not a long run, only 8 minutes, but it felt longer. I was amazed that my legs felt like rubber. Back on the bike for hill climbing. 5 minutes hard gear and two minutes on an easier gear. After climbing a few hills on our stationary bikes, we all had simultaneous flat tires. Tire changing clinic. I changed my tire in record time for me(about 3 minutes). Back on the bike for some more drills. We finished up our day with a stretch.

My first brick workout completed. My first 3 sport day completed. I'm tired......

Friday 12/18

Today is supposed to be bike/spin. Sunday is Meenu's birthday. If I want to remain married(and I do), I need to make sure it is a special day. I am going shopping. No workout.

Thursday 12/17/09

Today was a swim workout. The workout I did yesterday. I am taking today off. The extra 2 hours of sleep did me wonders. I felt great all day.

I took my wife out to dinner tonight. We celebrated our first date anniversary. Three years ago today, she agreed to meet me for drinks and dinner. We went back to the same restaurant tonight.

I am the luckiest man in the world.....

Wednesday 12/16/09

Today was supposed to be run and core. I decided to swim again. Up at the usual time, 4:40 AM and off to the gym I went. I wanted to talk to Mike about my "a-ha" moment. I started with my warm-up and didn't feel that great. I was tired. I finished the warm up and started my drills. Mike brought his flippers for me, so I did some side drills with breathing focus. These are exhausting and so NOT relaxing. After about 100 yds of that, I threw off the flippers and went back to the swimming.

I lost interest in the drills and started on the main swim. 2x 100's followed by 1x 300. Do that 3 times and a 100 yd cool down and I am done. Sounds easy, but that is 1600 yds, plus the warm-up and drills, I was to swim 2350 yds. That is more than I have ever swam before. Yikes!!!!

It actually went OK. I felt fairly relaxed, but more importantly, I felt tired from the workout without feeling winded from the lack of oxygen and my poor breathing. I finished the swim and my cool down. I felt good. I was exhausted and sore, but not winded. Maybe that was my "A-HA" moment the other day. I know I still have some form issues and Michael Phelps has nothing to worry about, but I think I may have gotten it. What a nice treat that would be.

I am feeling stronger and more confident with each day. I know I will suffer setbacks, but that is just part of training and part of life.

We shall soon see what tomorrow will bring....

Tuesday 12/15/09

Tuesday Am, 04:(its early)40
Off to the pool I go. I arrive and I am surprised I have the pool to myself. OK, its really me and the pool guy, but he's not swimming.
I start with my warm-up laps and then my drills. Both of these went fairly well. I repeated yesterday's workout as that was actually supposed to be today's. So after the warm up, I start my 10 100's.
My main focus is relaxation. I need to maintain my breathing so I can relax. I try something Sedonia said to me on Sunday and that was to try and breath every stroke. It seems a waste of energy, but if I cannot relax my breathing, I will never complete this race.
So breath every stroke I did. I had an "a-ha" moment. Not The "A-HA!!" moment, but an "a-ha" moment. I was much more relaxed. I was consistent in my 100's. Each took me about 1 min 45 sec.
Not too bad.
Mike will be at the pool tomorrow and I will discuss with him, but I feel I am on the right path.

We shall see......

Monday 12/14/09

Today was a day off from training, so I was at the pool at 5:10 AM doing laps.
I need to work on my swimming and need to work on what Sedonia told me yesterday.

This entry will be short as I am tired from lack of sleep last night. Meenu and Lisa went to see Lady Gaga and I was their chauffeur. As long as I didn't have to go in to the show, I was going to be OK. I dropped them off at 7:15, went to Rubal's to watch football and drink beer. The funniest thing happened when I went to pick them up at 11:00 pm. I got outside the Civic Center and got behind a line of cars in front of the theater. Next thing I know, a cop is knocking on my window and he is saying this line is for taxi's only. He asks if I am opicking someone up from the show and I say yes. He says "we are asking parents to wait on the other side of the road for their children"
I'm thinking to myself " But, but, but I am here to pick up my wife" Never mind, not worth it!!!

So I was tired for the swim but it went OK. I tried to remain as relaxed as possible. I will continue to work on that tomorrow.

Off to bed.....

Sunday 12/13/09

Today was a swim session. Up at 6:30 am for an 8:00 start in Navoto.
We got broken into 6 groups as we were doing stations this am. One of the stations was a video tape and one was an analysis of that video. These were actually my last stations so more on that later.
We started off in the swim session, where most people would be practicing what they had just learned in the video analysis session. I had been previously videoed and I knew what I need to work on. RELAXING and BREATHING!!!!!!
The swim went OK. I swam a lot with Tiffany. She helped me slow down and relax a little. She's a good steady swimmer.
The next area was swimming in groups. Race like, all bunched together. We heard stories of being punched, swam over, pulled, pushed, kicked, etc... There goes any relaxation I had out the door.
Then we learned how to base line in the pool. Basically, get in someone's stream and swim right behind them. Seemed to make the swimming easier, but I was a little freaked out looking forward and seeing bubbles and feet right by my head.
Then next session was learning to swim with your head out of the water to spot your direction. It took a few tries to figure it out, but I think I got it to wear I can fake it pretty well.
The last session was basically staying warm. We sculled water for 100 yds and then treaded water for a couple minutes, awaiting our turn to be video taped.
My turn came and I did my 50 yards. I am having Meenu come show me how to put it on to the blog. She is the tech savvy one!!!

Here's the video link:
http://www.youtube.com/watch?v=RTB9zmNGjdY

It took a little longer than I thought it would, but there the video is!!
I am feeling a little better in the water than I did on Friday, but still have lots to work on.

After the video, the analysis is

"Your stroke looks pretty good.

Your hand is a little high on the left side.

Your leg kick is too wide.

Use a downward 2 beat leg kick with downward leg in sync with hip rotating.

Arms cross over slightly."

We finished with a core workout and our honoree potluck. Heard some inspirational speeches from 3 of our honorees and a letter from Tyler's (another honoree)Mom. After hearing their stories, I know I can do this event and I know, someday, we will cure cancer....

Until tomorrow...

Friday 12/11/09

Friday AM, 4:40 am, jeepers, that's early.

Off to the pool for another swim. A little rain this am, but that beats the snow or freezing rain from earlier this week. I am doing group 2 workouts now, which means the distances are longer. We started with a 300 warm-up and then drills. The core of the swim was a ladder, 100, 200, 400, 200, 100. Then we had a 100 cool down. It went fairly well, but I am starting to have doubts on whether I can make the distance.

My form is improving, but I cannot find the relaxation I need. I am so tense and my breathing is so shallow in the water, I am exhausted after just a couple hundred yards. I will talk to the coaches about this, and may need to rethink how I swim. Maybe the crawl is not the answer, maybe I need to do the breast stroke or back stroke.

I think I as supposed to do a run today as well. That didn't happen.

We have a bike tomorrow, maybe I'll do both a ride and a run

Gotta run (and swim, and bike)......

Thursday 12/10/09

I said I would go swimming this am, but decided to sleep in. That extra 2 hours did me wonders.
I will swim tomorrow...
Dory is still saying "Just keep swimming, just keep swimming......."

TGIAF (Thank god it's almost Friday).........

Wednesday 12/09/09

Wednesday AM, another swim workout on the schedule. Another frigid morning greeted me as I went to my car at 4:50 AM. The Mazda was again covered in frost, but I had my trusty new Ice scraper to solve that problem. It worked like a charm.

This was a little shorter than yesterday's yardage, which was fine by me. I was in the pool by 5:10 and doing my warm-ups. I felt tired in the arms from yesterday's workout, but my legs felt recovered from Saturday's workout. I had cramped badly in the pool on Saturday and felt it 3 days later.

I got through my drills without incident and started on the meat of the workout. Nothing major to report. I feel my form coming along. Mike had me work on "3 switches drill". I got the idea of where he wanted me to be with my form, but felt it to be exhausting. Basically, he wants me to start my rotation with my kick, then my hips and into my shoulders. I need to roll more on my side when I am not breathing.

The rest of the workout went well, like I said it was shorter than Tuesday's workout.

I tried a flip turn for the first time in 30+ years. I 'll need to continue working on the form for those. The flip turn was NOT pretty or graceful.

I was supposed to run tonight for 45 minutes. That didn't happen.
Thursday AM is supposed to be a bike, I think I'll continue swimming.

Dory from "Finding Nemo" comes to mind,

"Just keep swimming, just keep swimming,...."

Tuesday 12/08/09

Today marked another swim. When I woke this am, I had no idea what to expect outside. Snow yesterday and supposed to be as cold this am. I got to my car at 4:50 am and noticed a 1/4" of ice covering every window of my car.
Hmmmm... I wonder where my ice scraper is? I haven't used it in 13+ years that I have been living on the West coast. Check the trunk, no luck!!!
"Oh look it, an old Altoid box. that's a perfect ice scraper"..so 20 minutes later, my car is now clean enough to drive. Note to self, buy scrapers for Meenu, In-laws, and myself.

So I get to the gym a little later than I wanted to start my workout. This is my second day of doing group 2 workouts. I do the warm up and then the drills. No problems, no excitement.

Then comes the meat of the workout, 3x 2x100 L5 Huh???? Anyways, I will need to ask for clarification on this one. I swim what I think it is. 100 yards, six times...well it made sense in my mind.

I did it, but was pretty tired and I know my form got sloppy at the end. Tomorrow will be better, because I am supposed to meet Mike in the AM. He keeps me focused.
3rd swim this week. Yikes!!!!

I am listening to the radio on the way home from the gym, when there is a news report that planes are delayed in San Jose because the airport does not own a De-icing Machine. I am not going to lend the airport my new scrapers, but I will give them my used Altoid box.....

Until tomorrow....

Monday 12/07/09

Mondays are our scheduled day off. I have been going to the pool each Monday for the past few weeks to workout with Coach Mike. Today was no exception.

My alarm went off at 4:40 am and I arose. I was a little sleepy this am as I walked down the stairs to pour my coffee. I slipped out the front door and was greeted by the brisk December air.

Oh, look, we had some precipitation. It was cold out and the streets were wet. I did not notice the extra cover on my car as I got in and turned it on. It wasn't until I turned on the windshield wipers, that I noticed through my morning blurry closed eyes, that there was snow on my windshield!!
Snow??
This is the Bay Area, we don't do snow!!!!
But yet last night, it snowed in the Bay Area. I know it is short lived, but for a few brief hours this morning, I could dream of a White Christmas again. Then I thought about the complete havoc that would be thrust upon the people of the Bay Area and I thought better of it.
OK, on to the workout.

I did my warm up before Mike arrived. He still wasn't there when I was finished with the warm up, so I started on my drills. I finished my drills and still, NO Mike!!!
I had spoken to Mike on Sunday and we discussed me doing the swim marker that I had missed last week, so swim marker it is.

An 800 yard marker (that's 32 laps) at a Level 5 rate. Nice and steady.

I felt pretty good through the swim. I started to tire and instead of stopping and resting, I switched to the breast stroke for one lap and the crawl for the return lap. That worked pretty well, as it kept me moving.
I finished in 22 minutes. I guess not bad. I am not sure if I made the 32 laps, may have been more, may have been less. I got confused with my counting. It is not as easy as it sounds!!!

Still no sign of Mike. I hope he is OK, as Californians can't drive in the rain, never the less the snow. I found out later that he lost his power due to the storm, another way to toss CA into a tailspin.

I was driving home and it started to snow slightly. I love that type of snow. It is sooooo peaceful.
I pulled Meenu outside when I got home to show her the snow falling. She didn't seem as thrilled as I was, but she's a CA girl.. But then she's My CA girl... I love my CA girl....

Later.....

Sunday 12/06/09 Workout

Today is a bike workout.
Its windy and cold and only a 19 mile marker ride.
The Patriots are playing(Go Pats!!!!)
I am taking the day off.

Hasta....

12/05/09 Coached Workout

Saturday 8:00 AM
After a bad week of workouts, I went to the coached workout today feeling under prepared. We were to run, swim and have a core workout.
We started with the run. A mile warm-up followed by 800 repeats. We were teamed up in groups of three. One person ran a lap, who was joined by person two for the second lap, and then was joined by person 3 for the third lap while person 1 rested. We were to do this for 10 each 800s. So we were to run 5 miles. Unfortunately the coaches stopped us in the middle of our 6th 800, so we only ran 3 miles.
But off to Iron U for some Nutrition training. I have been through lots of these over the years and I always feel bad afterward because I don't follow their lead. I don't eat poorly (Meenu won't allow it), but I don't want to count my calories or my percentage of protein to fats. I just don't care to be that anal about my intake. I gave up smoking and I don't drink a lot anymore and I have never been a fan of fast food, so I am not going to ruin my love of food and love of eating by weighing my food and counting each and every fat gram and calorie. I don't eat a lot of red meat, but love an occasional steak. Lots of chicken and fish, only whole wheat breads, veggies and yogurt daily. OK, so maybe I will not be the best endurance athlete out there. Newsflash... I am not going to win the Ironman Triathlon. I am going to survive it and come out the other side a little stronger in mind and in body. Maybe that is the wrong attitude to have and I will check on that mindset further into the training but as I trained for the Death Ride twice, it was always a survival attitude. I wanted to do well, I wanted to get up the hill faster and easier than I did the last time, but I knew I was not going to win. The only competition was really within myself. Can I do it??
The answer is "Yes, I can!!!!!"

After Iron U, it was off to the pool.
I felt stronger today. My stroke is coming along. I was having some cramping issues in my calves. Weird, because I was drinking lots of water, had electrolytes and also had a couple of endurolytes. Very odd...I will need to keep an eye on that.

Coach Mike asked me to start doing the Group 2 drills instead of the group 1 drills. Moving me up, that's a good sign. I am feeling better in the water and know it will come with time. I have made lots of improvements and will continue to work on my swimming.

Coach Dave cancelled the core workout so we went out for pizza instead. The Nutrition expert said it was OK, so I will follow that lead.

Until the next time......

Week of 11/29-12/04/09

Not a good week for me for training...
Sunday I was supposed to swim and run... I watched football...
Monday was a day off, so I swam with Coach Mike for an hour. Swimming is improving.
Tuesday was a bike for an hour.... I took the day off.
Wednesday was a run.... I swam for an hour with Coach Mike. More improvements in my swimming.
Then my work week went to hell...
I was at work until 11:15 PM on Wednesday night and back there at 6:00 AM Thursday.
The presentation I was prepping for went well but there was no workouts happening.
Thursday was a swim marker... I took the day off..
Friday was strength/core workout.... I took another day off....
Not one of my better weeks.
Must improve on that.

Captain's Workout 11/28/09 Bike Ride

The plan today was a 35 mile rolling hills bike ride. Seems simple enough. I thought I would add on some extra miles by riding to and from the meeting point. The meeting point was 7+ miles away. I woke at 7:30 and planned to be on the road by just after 8:00. I looked out our bedroom window when I woke and saw the trees blowing hard.

I had a quick breakfast of whole wheat bagels and coffee. Ahhh, the Breakfast of Champions!!!!

On the road by shortly after 8:00 to meet everybody at the starting point by 8:45, roll by 9:00.

I was riding down Camino Tassajara, battling the wind, when I heard behind me, the crackling and falling of a rather large tree branch. I slowed to make sure no one was under it and after confirming all is well, I continued my ride thinking to myself, this is going to be interesting..

I got to the center of Danville, where I wanted to check my directions. I pulled them out of my back pocket and proceeded in dropping them. A quick stop and turn around to get the directions, otherwise I know I will get lost. As my friend Brian would say, " Chris can get lost in an out and back" No use in taking any chances, grab the directions!!

After checking the directions, I pushed off, clipped in, and slipped on some wet leaves...THUD!!!
On the pavement. No harm, No foul, just a bruised ego. As I got on my bike and pedaled away, I was praying not too many people saw that. Not my most graceful moment!

I arrived at the start at 8:40 without further incident. About 20 of my fellow riders were already there. We rolled at just after 9:00 and began our ride.

We were riding out Diablo to do a quick loop of Collier Canyon. Nate, Phil and I were out at a pretty good clip. Most of the start is protected from the wind. When we got on to Highland, the protection ended. The wind was blowing across and into us. Slow going and blowing us over does not make for a comfortable ride.

I made the rest of the ride with out incident and felt fairly strong. The biking was slow and I couldn't eat or drink much while riding because the wind was blowing us over, but I made it back.

I actually decided to cut it off early and just ride home as opposed to back to the start and home like I had planned. I still rode 35 miles of rolling hills in a stiff wind and came out of it with only a slightly bruised ego.

Not a bad way to start the day.....

Friday 11/27

Today was a swim followed by a run. I got to the pool about 9:30 to do the workout. A quick warm-up followed by drills, drills and more drills. Again my swimming feels like it is improving, but oh so slowly. I can't seem to slow my stroke down enough to a speed that I can maintain over a period of time. I am exhausted after 50 yards. I can't seem to relax much. Still having problems with my breathing. Can't relax, can't breath, problem!
I finished up the swim and got ready to go for a run. I am not sure what the workout was supposed to be, but I ran for 60 minutes. 8 minutes running followed by 2 minutes walking. I was able to complete the run but I felt tired during it. I think I was slower than a 9 minute per mile pace. I didn't eat anything this morning. That didn't help my day and I was feeling a little sluggish. A few too many beers last night and too much turkey. No wait that is silly, Is it possible too have too much turkey or too much beer?
I don't think so........

Thanksgiving 11/26

Happy Thanksgiving to all.
Supposed to do Strength today, but I am taking the day off.
Enjoy the holiday.....

Workout 11/25

Today was supposed to be a run workout, bur I was off to the pool again this AM. I had a 7:00 AM meeting at work, so I had to be in the pool extra early. Up at 4:40 AM and at the pool by 5:00. Coach Mike was coming at 5:15, so I wanted to get all warmed up before he arrived. The workout went well. Lots of drills again. body balance rolls, catch up and distance per stroke. I feel my swimming improving, but I am feeling apprehensive about whether I can make it. I have a long way to go, but a lot of time to train.
Until the next time......

Workout 11/24 Swim

Today was another swim workout. I did not follow the coach's schedule, because I wanted to continue to work on my body balance drills. I got to the gym a little later than planned, but I was still in the water by 5:30 AM. I started with the warm-up and felt exhausted really quick. My new form is smoother and faster but it wears me out quickly. I know it is because I am not relaxed in the water. I was once a fish up at The Needham Pool and Racquet Club. Now, ummm... not so much!!!

I continued to work on my body balance drills. Today did not go as well. I felt sloppy through most of the drills. I didn't eat anything before the workout and I know that did not help. I was pretty tired pretty quick and felt a struggle through the workout. I was still in the pool for 45+ minutes.

I am meeting Coach Mike again tomorrow.

We shall see how it goes....I know it will be better....

Workout 11/23 Swim

Today was supposed to be a rest day, but I met Mike (one of the coach's) at the San Ramon 24 hour and had a swim workout. He videotaped(if it is digital, is it still considered videotape?) me during my first couple of laps. I was taking 23 strokes to complete one lap. We did a lot of drills over the next hour to improve my form. Lots of body balancing, etc. I do not feel comfortable during the swim. I always have a drowning feeling. I cannot relax my body or my breathing. I feel like I have only one speed which wears me out quickly. But after an hour of drills, Mike videotaped me again and now I was taking only 20 strokes. Pretty good improvement.

Both Mike and Sedonia sent me emails today commenting on my improvement. I was reallly stoked by how it went. I still don't feel comfortable yet, but there is really nowhere to go but up!!!!

We shall see how tomorrow goes.....

Workout 11/16 Swim

I was supposed to swim today......., but I didn't. lnstead I went shopping for swim gear at Sports Basement. I'll do a double tomorrow. Peace out...

Track workout 11/18

Tonight was a track workout or should I say a running workout that we happen to do at the track. We met at 6:45 PM at Dublin High School. There was a group of about 8 doing the workout. Pretty simple today, 10 minute warm up, followed by 5 minutes running and 1 minute walking. Total to be 52 minutes.

We got through the warm up and the first couple of run sections when we got kicked off the well lit track because there was a soccer game in progress. So off we went to the baseball diamonds to run around the fields. The school must have 4 diamonds there with a dirt track around them. It doesn't go in an oval and seeing is a challenge at night but we made it work.

Either way, the run workout went pretty well. I was wearing my new shoes. They feel good so far.

Coached Workout 11/15/09

Today was our first coached workout. Meenu got up at 7:00 with me to get me on my way. We were out a little later than I wanted to be last night but we had a great time. Went to a new Mexican restaurant in Blackhawk called Coa. I was pleasantly surprised by the good food and service. Then we went to see 2012. Worth seeing in the theatre for the visual effects alone. After the movie we went for nightcaps in downtown Danville. After striking out at Tower Grill (average age 22 yrs old), we ended up at Eliott's. We had one more drink and home we went.

I was nervous about the swim as I arrived at 8:00 AM. I saw my buddies Rocky, Phil, and Brian. We went through a quick question and answer period and then we split into groups. Last names that begin with A-L into the pool first. I headed off to the track for a run. We did a quick warm up and then we did a 2 mile marker. Run 2 miles at a faster pace for time. I went out tooo quick (sub 2 minutes for the first 1/4 mile) but then fell into a comfortable 9 minute mile pace thereafter. Much better for my present condition. Finished the 2 mile marker in 18:15. I'll take it for now. Then we did some strength training with David. More delays for my swim. More time to be nervous.

Finally we got to switch and I got into the pool. I moved myself down to the lowest group because it has been so long since I swam. We started out with a warmup swim. I was exhausted after that. Then we did a 200 yard marker. Again I was tired. I ended up doing the last 2 laps with the breast stroke because I was so tired.

My biggest issue in the pool seems to be that I cannot relax there. I feel like I am going to drown, which is weird because as a kid, I was like a fish all summer long up at the Needham Pool and Racquet. You couldn't get me out of the water.

Well I finished the marker(I don't know my time) and then we did some drills. Most of the drills made me feel like an uncoordinated clod. But I will continue to work on them.

So I survived my first coach's workout and my first week of Ironman training.

More to follow.....