I Have Signed Up For A Race!

O.K., I know that I have been neglecting the blog lately -- just been caught up with other various and sundry things (fortunately, training has been one of them). The last several weeks of training have been pretty consistent -- two runs, two spin/bike rides, one or two days of weight training. The last two weekends I have actually ridden outside for the first times this year. I have been pleasantly surprised by my bike fitness -- I have been averaging around 18 MPH on some pretty challenging rides (i.e., lots of hills, some of which are brutal), without going "all out." I think that anyone who does not think riding the spin bike or taking spin classes helps build/maintain cycling fitness is basically an idiot.

O.K., on to more important things -- I just signed up for my first multisport event this season, the Queens Biathlon on May 17th. The race consists of a 3 mile run, an 18 mile bike ride, and a 3 mile run. Since running and biking are my strengths and once again I have utterly and completely neglected my swim training this year, I am really excited to see how I do. If past results are any indication, assuming the next four weeks of training go well, I should be in the running for a podium spot in my age group (I probably jinxed myself just by typing that)...

I'm Back...

So my posts have become fewer and further between lately, for which I apologize. I had a good week of training last week, with two five mile runs, two weightlifting sessions, and a spin bike workout. Yesterday I did a hard five mile run outside. Despite running the first mile in a way-too-leisurely 7:40ish, I averaged 7:18 pace for the entire workout, which I was pretty pleased with. I also lifted weights (chest and triceps), but kept it pretty light because I was still really sore from my last chest workout on Thursday. Today I rode an exercise bike for 40 minutes, with my heart rate consistently in the 150 beats/minute range. I am traveling tomorrow for work, so no workouts planned -- which is good because after five days in a row, my body can use a break...

Five Mile Run

I started my training week yesterday with a chest and tricep workout at the gym. I did not feel particularly strong on the flat bench -- I struggled to put up 205 lbs. five times and then barely got up 225 once. The only thing I thought at the time was that my body was not completely awake (it was like 8:00 A.M. in the morning). I think it may be time to shift to free weights anyway as my serious training period starts to get a bit closer (and my weight drops -- I am now just a hair under 180 lbs).

Today I ran five miles on the treadmill. I ran the first three miles at 7:13/mile pace, then scaled back to 7:30, and then gradually increased the speed until I was running 6:53 pace at the very end. I ended up average 7:12 pace, and although I was sweating buckets afterwards, I did not feel all that winded. Soon I will hit the pool again -- given the way the last four months have gone, if I can just manage to drag my lazy butt to the pool on a consistent basis, it is going to be a pretty good (i.e., fast) season.

Liftin'

I finished off another workout week by lifting weights (chest and triceps) at the gym today. I did heavy weights on the flat bench for the first time in three weeks, which went pretty well -- I was able to put up 205 lbs. six times without straining too much, and put up 225 lbs. twice (although the second rep was a struggle). Earlier this week I rode the bike for 40 minutes one day, ran on the treadmill for 30 minutes another, and did back and biceps on another day. I also went snowboarding on Sunday, which technically does not count as a workout, but in February I will take what I can get...

Solid Week

Yesterday I lifted weights (heavy chest and triceps) and did a nice easy run on the treadmill at 7:25/mile pace. I thought I was basically done for the week, but unexpectedly today I had time to get another run in. I ran five miles around Hoboken at a fairly brisk clip (I was not wearing a watch so I am not sure of the exact pace). I concentrated on keeping a nice, steady pace without going out too hard or dogging it at all. It was my first run outside in a while, and although it was a bit nippy (low 40s), it felt good to not be on the treadmill for once.

All in all it was a great week of training -- two bike rides, two runs, and two weightlifting sessions. I know that I sound like a broken record, but considering it is only mid-February, I am beyond ecstatic about the shape I am in right now! I just hope that I do not lose momentum when I start focusing on my swimming in March. If I can keep it all together, it is shaping up to be a nice season...

How Anthony Got His Groove Back

So I have been in a really nice training groove the last few weeks. Last week I did two short bricks and a hard five mile treadmill run, as well as hitting the weights twice. Yesterday I rode an exercise bike for 40 ninutes, and today I lifted weights again. Right now I am primarily focused on staying consistent, but I must say I am really happy with how quickly the strength and speed has returned to my running and spinning. The weather has started to warm up here the last few days -- maybe I can start training outdoors occassionally in the next few weeks. Not that I mind all the gym workouts, but it is just not the same (especially on the bike)...

Another Brick

Today I rode an exercise bike for half an hour, followed by ten minutes on the treadmill. I was kind of annoyed because my heart rate monitor was on the fritz for most of my time on the bike, but it was not the end of the world. I started off the treadmill run at 7:30/minute pace and gradually increased it until I was doing 6:40 pace for the last minute, which all felt fairly relaxed and easy. I also weighed myself after the workout -- 181 pounds, which is great for late January. The only other somewhat interesting note is that the guy on the exercise bike next to me was just sweating bullets -- it was kind of gross. I mean, I am all for getting a good sweat, but I just did not understand why homeboy could not wipe himself down every few minutes. After he was done there was pratically a puddle underneath his exercise bike...

Back To Bricks

So yesterday I did my first brick (bike/run) workout of the year. I did 30 hard minutes on the spin bike (a combination of hills and sprints) before running for 10 minutes on the treadmill at a 7:30/mile pace, followed by a five minute walk cool down. While this was definitely a short brick, I felt surprisingly comfortable on the running portion (although my heart rate was sky-high -- but what is new). I am definitely going to try to do one brick every week -- during my best racing season (2006), I managed to keep that up and it made a huge difference during races. Today I did 40 minutes on the spin bike at a constant, moderately-difficult resistance level, focusing on keeping my heart rate between 140-160 bps/minute. I continue to be pleased with my training so far -- and I still cannot believe it is not even the end of January yet!

Attack Of The New Year Resolutionaries

Today I headed to the gym at 1:00 P.M. to ride (well, spin) for the first time since I started training again. Unfortunately I completely forgot that it is the fifth day of the New Year, which means gyms around the world are packed with New Year Resolutionaries. You know who these people are -- they make a New Year's resolution to lose weight/get washboard abs/bulk up/work out more often, and thus, gyms around the world are packed in January (and usually part of February as well). Inevitably their newfound commitment fades, and gym attendance returns to normal. Do not get me wrong -- I truly respect these people for at least trying (and suspect every year some number of them get hooked and start exercising regularly), but it does make working out this time of the year a pain.

Anyway, tangent over -- the entire reason for it was to explain why I ended up having to ride a recumbent bike for 40 minutes instead of a spin bike or something at least faintly resembling an actual bicycle. Given the fact it was the first ride of the year, I was perfectly fine using the recumbent. I wore my heart rate monitor strap and I was generally in the 115-120 bpm range for the entire workout, which quite frankly is probably right where I should be given the fact I have not been on a bicycle since August. So I guess the New Year Resolutionaries may have actually done me a favor...

Happy New Year!

Well after a week and a half off, I did my first workout of 2009 this morning. I went for a four mile run in and around Hoboken. Between the cold (38 degrees), the fact that I have not worked out since before Christmas, and some major hills along the way, it definitely was not my best run. I ended up averaging 7:44/mile pace, compared to my last few treadmill runs which have been around 7:13. I am not particularly bothered by this run -- it is January 3rd, I already have two months of training under my belt, and I am only seven pounds above my targeted racing weight, so from a big picture perspective, I could not be happier.