New York City Marathon 2015 Training Day 24 - A Very Dark Place on the Bike

Irene's has done this work out.  For me it consisted of 5 intervals of 4 minutes at 210-230 watts with 3 minute rest between each interval.  With Ironman 2 spinning in the DVD in front of me I pedaled away making use of my power meter on my crank.  I wonder if I can do another interval?

New York City Marathon 2015 Training Day 23 - Rest Day

Yeah! Rest Day!

New York City Marathon 2015 Training Day 22 - Run

Irene and I ran towards P-Lot where the students of Stony Brook University would park their cars and take a bus to there classrooms about a mile away.  Consider it the Transportation Center like at Disney World.   Over to the east side of the parking lot is a bunch of soccer fields.

I ran for an hour and Irene did 70 minutes.  For me I felt my left calf getting cranky.  The good thing is that my cardio is getting back to racing strength!

New York City Marathon 2015 Training Day 21 - Lacrosse then Bike

Holy cow, it's snowing at the Lacrosse Tournament that my son was playing in.  And have the team forfeit the games.  My feet were freezing!  

Found a local diner, at a bunch of pancakes, then got home and pedaled for  and hour plus for a 3 x 12 minutes!    Why can't I go outdoors!

New York City Marathon 2015 Training Day 20 - Run

Today, while the boys were at track practice, Irene and I ran for 50 minutes.  Nice flat course.  We headed in the same direction,  for about 22 minutes, I told Irene to turn back and I ran a little more before turning around.  It seemed like forever, but I caught up to her before we got back to the track.  I ran around the parking lot and the track twice!

Ironman Inspiration - Jolene Diaz - Thanks to 7 months of Spandex

Jolene is part of my Ironman Arizona 2014 Facebook Group.  She posted a picture of her an her husband showing off their Ironman Arizona Medallion, and I thought about when I cross the finish line with my wife Irene at the New York City Marathon.  One of the things I love is when couple and families are able to enjoy doing something together and more importantly something extraordinary together is really special. Because, it is those times that I find are amazing snippets of life.  When we sting together enough amazing snippets we can call our life fulfilled. Jolene and Lou, you have set the bar high and I look forward to having my picture taken with my wife as well (probably 2018)

My name is Jolene and this is the day I became an IRONMAN, just after crossing the finish line with my 5X IRONMAN husband (aka “BEST DAY OF MY LIFE!”). When Noah asked if he could share my story, I thought “OMG, why? Who cares about my silly little story? Do I even have a story?” I’m so inspired daily by so many other people that have suffered, endured and overcome much more than I feel I have. But the lesson in that I guess is that we ALL motivate/inspire somebody in our own ways, sometimes without even knowing it. So, what I will say is that I have struggled with my weight/self-worth/body image my entire life. I have also secretly battled with social anxiety for as long as I can remember. It sounds like a silly thing, but it’s ruled my life for more years than I care to admit. When my husband Lou turned 50, he decided to become an IRONMAN and it’s been a journey that I have loved and enjoyed following him on. I am his BIGGEST fan. I found myself spending my Saturday’s couped up inside, tracking Lou online during his 100 mile rides and not really being able to wrap my head around what he endures out there. So, after some health issues in 2012 (chronic anemia, blood transfusions, surgery, etc.) and an upcoming 40^th birthday, something in me just start visualizing that finish line I’ve watched so many times, thinking… “I want that too”... I thought it would bring us closer as well since, well, IM training is very time consuming and with full time jobs there isn’t time for much else.  I didn’t want to be left behind and I wanted to start my new life post health issues to be amazing. And what better way to celebrate 40, right? So that was it – I was going to be an IRONMAN. Arizona would be the place, 2014.

Post-surgery, I was cleared to resume exercise August 2012. I signed up for swimming lessons (because I only had a ‘dog paddle with life vest’ stroke and an incredible fear of having my face in the water) and completed my first EVER triathlon that October (Olympic distance). By March, I had done my first ever Half-Ironman and my IRONMAN training season officially started. What a journey. Ups, downs, highs, lows, gains, losses but most of all: FUN. Nothing can ever replace being able to share that journey with my husband. TRULY. AMAZING. I will treasure it always. IRONMAN Arizona was everything I dreamed of and more. From meeting so many friends online during training (something I NEVER would have done before this journey), only to actually meet them in person in Arizona and still call them friends to this day (and forever)… to having your husband surprise you 0.1 miles from the finish line (he waited almost three hours for me to get there) so that we could cross that finish line together. Start together, finish together. I am a changed person because of this experience. I am finally comfortable in my own skin (thanks to 7 months of spandex) and, although I still struggle with anxiety, I have really learned to open up more and am feeling so fulfilled as a result. IRONMAN Boulder is next for us both and we CAN’T WAIT! I’m going to enjoy this ride for as long as God allows.

If you take anything from this, just let it be this: Life is scary and things get in the way but if you are willing to take a leap of faith and put in the work, there is something AMAZING waiting for you on the other side. You are capable of ANYTHING you put your mind to. It’s life changing, I promise. 

New York City Marathon 2015 Training Day 19 - Easy Spin

Nothing special today, still can not go outside with my bike.  An easy spin on the bike trainer for 45 minutes.

New York City Marathon 2015 Training Day 18 - Run for 50 minutes

Just as I got home, I check my email to see if the practice was still on.  The email flashed and said track practice was canceled.  Totally understand, it was misty and a little cold and old man winter is still laughing at spring.  So I opened the door and saw the boys putting on their sweats and tights getting ready for practice, and I told them that practice was cancelled, and they were like, "Really?!?"  So I asked if they would like to run around the University and they were happy to say, "Sure!" without hesitation.  I smiled and got my gear on.

We ran around and Elijah did great, he ran 2 miles, then walked and ran back home and did about 4 miles total.  Zachary and I took turns running forward and back with one of us always near Elijah.  We were all happy with the workout.  As soon as we got back home, Zachary and I picked up the pace and looped our neighborhood which was about a mile.   

I really can't wait to do his first marathon and Ironman together.  But I already told him to run his race and not wait for his hold man.  Elijah is coming around to doing a marathon.  Triathlon is still not in his blood yet.

Wednesday, March 25, 2015

New York City Marathon 2015 Training Day 17 - Spin on my Bike Trainer

Being in the basement with my bike is a tough workout!

10 mni warm up
Then 2x20 at 187-217
*5 min ez between each and as a cool down...

I forgot to put on the fan during the first set and I was drenched in sweat.

Today was a struggle!  

New York City Marathon 2015 Training Day 16 - Rest Day

All I wanted to do is NOTHING!

New York City Marathon 2015 Training Day 16 - Long Run and a Swim

Today, I decided to run to the gym for a swim.  It as  55 minute run, and I had my wife and the kids drive to the gym with our swim gear after their lacrosse practice.

The run was good, but I need to run at least a minute faster off this pace to hit my goal of 3 hours and 45 minutes at NYC. I need more patience.

The swim was a struggle as it felt like I have not swam in ages, only did 500 yards with breaks

New York City Marathon 2015 Training Day 15 - Easy Run and I need new shoes

So real aches or pains to report.  A simple run outside which was still a little chilly to begin with, but I was a little warm towards the end.  Really thinking I need to get new running shoes!  I love my Saucony Mirage III

New York City Marathon 2015 Training Day 14 - Bike Trainer

Too bad it is still too cold out here on Long Island.

The following was not that bad on the bike trainer
15 min warm Up
Then 3x20 as:
[10min tempo (155-185) /5 min threshold (186-216)/5 min EZ]

I did this while watching the Avengers! I am looking forward to Age of Ultron!

New York City Marathon 2015 Training Day 13 - Piyo Drench

I was sweating through this Drench workout.  The beginning it good, and by the end sweating buckets! The PiYo Flip still needs to get use to!  

New York City Marathon 2015 Training Day 12 - Run

Another easy run for 45 minutes.  Ran from the high school to the 

Comsewogue Public Library and back to the high school

New York City Marathon 2015 Training Day 11- Bike Time Trial

I look forward to Time Trials.  It's a test to find out how much fitness you currently have.  This test was for 20 minutes, where you maintain the pedaling of your bike.  This time I did it on my bike trainer.  There is a warm up and warm down.  Based on this test my fitness has been maintained since Ironman Arizona. 

New York City Marathon 2015 Training Day 10 - Piyo Sculpt and a workout with Steve Tarpinian

PiYo Sculpt has some slow movements with longer counts.  The push ups were just enough.  Hopefully, I will be able to do all the push ups by the time I get to the end of the 60 days.

Today I learned that Steve Tarpinian passed away so Irene and I decided to so his Yoga DVD.  He really got the triathlon scene going on Long Island with his Event Power of Long Island running different triathlon and multisport events that include the Mighty North Fork, Smiths Point, Riverhead Rocks, Mini Mightyman, Carl Hart Duathlons, Mighty Hamptons and MightyMan Montauk.  

My first memory of Steve was at the Might North Fork where I saw this long haired guy speaking into a megaphone explaining race instructions on a wobbly folding table.  I thought he would break his neck.  Later during the race, as I was coming out of the water, I heard him tell the officials to pull some people from the water as they were taking to long.  I remember thinking, I hope that Irene was not one of them.  It turns out that they did pull Irene and another person.

Thanks for starting many new adventures for my family.

RIP Steve.

New York City Marathon 2015 Training Day 9 - Run

Still on easy run mode to build a strong base.  40 minutes around the university with Irene.  You can't beat running with your wife.  We split off by the train station as she had to run 55 minutes.

New York City Marathon 2015 Training Day 8 - Bike and Strength Intervals

Today I did a 3 x 10 minute bike trainer workout where I started at 170 watts, 180 watts and pushed 190 watts for each of the 10 minutes.  It was comfortable as my HR was 125, 130 and 135.

Strength Intervals was interesting as it sped up the movements to get some cardio with strength moves.  It went by fast!

New York City Marathon 2015 Training Day 7 - Rest Day

Actually I had a swim schedule, but I am beat!

New York City Marathon 2015 Training Day 6 - Run and Drench

This hat has seen many races over the past 7 years.  It has been a trusted part of my gear.  It has keep the sun out of my eyes and has absorbed gallons of sweat as well!  Now it's making it back to where it all started!

Today I ran a 9:20 pace for 30 minutes,  I think I need to dial it down a little more because it was slightly uncomfortable for an easy run, and I think if I wanted to I could have gone harder, but I really want to build slow to have a great marathon race.   It would crush me to be injured once again.

Hence, PiYo Drench was cued up for after the run, and I was already drenched from the run.  I did my best, but I was crispy mid way through the workout.  My glutes again were on fire!

New York City Marathon 2015 Training Day 5 - Bike then PiYo Buns

Still building up slowly, today was a 40 minute bike ride on my training in my basement.  When I started running, I did some spin classes.  Now that I mix in with more cross training with other programs, swim and bike my pace has been lowered by 3 minutes!

PiYo Buns is a killa!  My glutes are on fire!

New York City Marathon 2015 Training Day 4 - Run then Hardcore on the Floor

It's been a while, that I have run at 5:30am.  Now that I am back in the swing of things, getting up early is a good option for my busy schedule.  

It was still dark and chilly so I wore a balaclava to shield my noggin from the cold.  I hooked on an LED flashing blue light band that I got for a gift and ran 15 minutes out and 15 minutes back.  I had to stop once to tie my shoes.

My pace was an easy pace at 9:45, which my coach wanted me to do.  My goal marathon pace will be 8:34 for a 3 hour and 45 minute race.  It's a big goal that I really want to hit.

Later at night I did PiYo Hard Core on the Floor.  Yes it was hard core.  I really want to make sure my core is strong to run faster and prevent injury

New York City Marathon 2015 Training Day 3 - Strength Training with PiYo Sweat

Unfortunately, today I was tired and went to bed early.  No PiYo

New York City Marathon 2015 Training Day 2 - 30 minutes outside

The temperature warmed up to about 45, and it was just right to hit the roads.  I set my alarm to alert at 15 minutes, hit the start button on my watch and off I went.  I forced myself not to look at my watch for my pace or see what my heart rate was.  I just going out for an easy run as per my coach.

I was really enjoy getting out into the fresh air.  I thought about training for the NYC Marathon and the upcoming training about to happen.  I thought about the training Irene will have to do for your races and getting to do long rides with her.

Speaking of bike rides, I noticed that winter has wrecked havoc on the streets. Potholes all over the roads, which is not a good thing for runners and bikers.   In fact, I sprained my ankle right before the 2008 NYC Marathon, and for years my ankle was not healthy.

New York City Marathon 2015 Training Day 1 - Test Efforts on the Bike

My official first day of training for the 2015 New York City Marathon was on a bike trainer.  My Coach Danielle Sullivan posted in Training Peaks 

Test Efforts - Warmup 10 min easily, then complete:
10 minutes avg 160-170 spin easily for 5 min Now complete 2x [5 min avg 170-180/3 min ez] Cool Down 10 minutes easily

Knowing that I've always been injured, she wanted to ramp it up before I start pushing higher mileage.  Plus it appears that my bike is my strongest out of the 3 triathlon disciplines.  The cross training would give my lower body more of a break from the pounding and still keep my cardio up.

My Iron Fit Endurance Teammates decided to head to the "warehouse" to do a Sufferfest DVD.  11 members of IFE including me and my son crammed into a small warehouse to pedal away.  I stuck to my plan and my son did awesome with his efforts.

During the workout, I was thinking this was a little easy and I am hesistant to tell Dee, for it means that I can do more :)

Actually, I look forward to more running because another goal would be to run at Boston by qualifying for the race.  In order to hit that goal I will be doing more hills and look forward to hitting the Infamous Selden Hills!  First, I will be tackling the hills of Stony Brook which are less steep but overall elevation is more than Selden. It's going to be a fast year! 

Later in the evening, I've been doing Piyo with Irene to improve my flexibility in my hips and prevent injury because my BHAG (Big Hairy Audacious Goal) goal for the NYC Marathon is 3 hours and 45 minutes.  A realistic goal would be 4 hours.  I believe I am capable of hitting a sub 4, but every year I seem to have an injury keeping me from running as much as I should. 

This year is different!





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