From Couch Potato to Ironman Triathlete and National Championships

I am updating this post, 4 weeks out from racing in the USA Triathlon National Championships! Another major milestone... we'll see what August 20th brings me - in the Adirondak mountains in Burlington, Vermont. I first wrote this post at the beginning of the tri season, just before I had competed in the "Elite Open" catagory for the first time in an Olympic Distance Triathlon.

It still seems amazing to me, considering 11 years ago in 2001, at the age of 29, I WASN'T DOING ANYTHING! I was a complete couch potato, totally out of shape, a soft 200 pounds and completely stressed out all the time. Today, I am in the best shape of my life, both physically and mentally!

Never would I have drempt that I would be a competitive triathlete... do 5 Ironman Triathlons, dozens of Olympic Triathlons, the Boston Marathon twice and 15 or more "regular" marathons. Now, I am in the top few % of the triathletes in the nation and I will be competiting in the National Championships for the first time. Just goes to show - you never know what you are capable of, until you get up and try!


In 2001 - I actually went to see a doctor, because I thought I was having heart trouble at 29. Turns out, it was acid reflux from a combiation of high stress, (poor) diet and a lack of exercise. The Doctor got out her prescription pad and wrote "GO TO THE GYM". I did... and the rest is history! This was such a great approach - instead of throwing pills at me to go after the symptoms... she went after the root cause all to common in the United States - no excercise, poor diet, too much focus on work and stress. That single piece of advise literally turned my life around!

2001, I just started going to the gym - with no idea really what to do... So, I would jump on the treadmill for a while, and then lift some weights. Something was better than nothing - but it was unstructured and without a goal. There was progress, but it was slow. The gym I belonged to at the time held a 5 mile race in Avon - The Eagle Run. I could barely run the 5 miles, but I liked the excitement of doing the event, and found that I trained a lot harder with a "goal" in front of me. A real goal... something to put on a calendar... with a fixed date and distance and everything.

In 2002, I remember on my 30th birthday, I thought it was such a big deal that I ran 10k (6.2 miles) on the treadmill. It WAS a big deal... I was starting to get excited about running! I ran a couple of 5Ks, and the Eagle Run again - and I found I was getting faster! I liked that. Measurable, real feedback. My friend and neighbor, an avid cyclist, introduced me to "Duathlon" (Run-Bike-Run). He lent me his bike that day (I hadn't ridden since I was in college!) and we did the race. I finished around 2ND TO LAST, but I totally enjoyed the workout and the variety and the excitement of running/transition/biking/transition/running again. I also liked the "mind / body" challenge I was finding during a hard race. I was HOOKED!

By the way - I took first place overall a few years later in the same duathlon!


2003 was my first marathon. Cleveland Rite-Aid Marathon. I ran 3:49... and was absolutely choked up and teary-eyed when I finished the last mile along Euclid Avenue, with thousands of screaming people on both sides, cheering us in. It was so amazing - considering just a couple of years before, I couldn't even go 1/5 of the distance! Now, I was finishing a marathon! I decided to train harder and do the Columbus Marathon that fall... 2003 was also the first year of my first sprint distance triathlon.

At the gym where I belonged, I found a "triathlon swimming group" that swam on Thursday nights... that is where I met Mikey Donuts (Mike Cousino), Eric Gibb, Jeff Gegan and some others. We would go out for a beer at the "Creekside Tavern" afterwards and hang out. Now I had a social aspect to go along with the training - plus some experienced triathletes to learn from. This was getting good, and becoming more integrated into my life.

Of course, I kept training more, learning more, and challenging myself more. I decided to take on my first Ironman Triathlon in the fall of 2004. It was the HFP "PINEMAN FULL IRON" race, at Deer Creek State Park in September. I remember getting off the bike after about 8 hours of racing, and thinking "Alright! I only have a 26.2 mile marathon left to run!!"... I actually stopped there in transition, and asked myself when things got so out of hand! I did 12H 18M, took 2nd in my age group, and really, really enjoyed the race! I had really fallen in love with the training that builds up to Ironman racing - the solitude, peace and sense of accomplishment.

I also really love the mental challenges and aspects of long course racing. It is so physical, that it really comes down to who can hold it together mentally. So exciting to get into the mind/body argument that comes when you are fully depleated and exhausted from 10+ hours of racing at your maximum - and your mind is willing your body to keep moving forward, while your body is sending every signal it can to stop! Somehow, you keep moving forward, until the job is done.

The past few years, I have learned more about training and racing and myself And I've made a lot of friends along the way, too. Physically, I'm in the best shape of my life at 39 years of age... and without question I have become a much "happier, more satisfied" person.

2010 was a great year and season for me. My first on the SnakeBite Racing team. My first with a full season Coach (Gregg Brekke).
I've gone from a near-3 hour Olympic Tri (2003) to a 2:10 PR (2010),
from a 3:49 marathon in Cleveland (2003), to a 3:08 in Boston on my 39th birthday (2011),
from a 12:18 Ironman in 2004, to a 10:40 Ironman in 2010

In 2011, I am going to race "Elite Open" because the last 3 years, I have won my age group in nearly every Olympic Triathlon race in the state of Ohio, and I've won the HFP Series three years in a row now. It is time to step up. Plus, I am going to compete in the USA Triathlon National Championships in Vermont in August. Head to head with the very best in the country to compete for a spot on the USA Worlds team.

This season will be a new set of challenges. More intense training (speed vs distance)... more competitive fields... faster racing... more drive to help others find their way into our sport, and train and compete with confidence.

Endurance sports have done so much for me. I can only say "Thank you" to the Doctor who prescribed physical activity instead of a pill - and got me jump-started!

You'll never know what potential is locked up inside you - until you explore it.

What's inside you?

Shifting Gears - Preparing for the 2011 Triathlon Season -

My 2011 spring running season is now behind me. 3 races, 3 PRs! 5K (18:36), 15K (1:00:58) and Boston Marathon (3:08:33). I'm quite pleased! Now, on to my real strength and passion - triathlon!! Last season, I won my age group in all but 1 races I did, won the HFP Series, did a 10:40 Ironman at Rev3 and made USAT Honorable Mention for the first time. It was a good season, but I want more out of this season!

This year, I am focusing on the Olympic Distance... and I will compete as an "Elite" in the USAT Olypmic distance races this season - as well as race in my first USAT National Championships. I need to focus on getting faster, in the shorter Olympic Distance Triathlon (1.5k swim, 40k bike, 10k run).

This season will be a different focus and training situation for me. 5 of the last 6 years, I've had an Ironman as my "A" race and focus. Lots of long endurance rides and runs. This season, my Coach, Gregg Brekke (www.gbcoaching.com) and I are working to a different program. Speed, speed, speed and speed... I can feel the difference in intensity already!

The combination of a difficult northeast Ohio winter/spring, and my focus on Boston means that I've spent very little time outside on the bike. I have to change that - like NOW! Dodging rainstorms, I've been able to ride outside finally - and I'm happy with my output so far. The winter spinning and focused marathon run training have laid a good foundation for my cycling, which is usually pretty strong relative to the field. But I want to get faster, stronger and... well... faster!

We had a really great winter spinning group at our sponsor Ride + Workout in Lakewood. We (Gregg, Mike, Angie, Eric and I) took turns leading some seriously tough spinning classes. I'm still using some of those workouts on my own when I'm stuck on the trainer now.

My swimming is the biggest area for improvement. I made some good advances during the fall and early winter, when I was focusing on it. Then I had to travel a lot to Asia (easy to run, difficult to swim) and then came the home stretch to get ready for Boston. I need to get my swimming back on track - RIGHT NOW! I need to get back to that frequency and focus. I'm ramping up my yardage again, and I can feel it in my shoulders, chest and lats. Gotta work on the speed, and then the endurance.

So, the weather is finally coming around - and in 6 short weeks, my first Olympic Distance Triathlon... YIKES!

- Better get moving!!

PS:
I really don't write these posts about my day-to-day training for other people to read, so much as to help myself. I benefit from the process of thinking through what is going on, writing out what is honestly going on, and making some public statements to challenge myself. I doubt these get read by anyone who cares... but for me to sit down, organize my thoughts and put some pressure on myself - that helps me a lot!

2011 Boston Marathon Race Report

3:08:33 in Boston – a new PR by 5 minutes and 6 minutes faster than my first Boston Marathon last year. This was a near-perfect day for me in terms of race-day execution (and I never say that!)!

This Boston was the culmination of 1045 miles of running in 8 countries (Germany, Austria, Switzerland, Wales, England, China, Japan and USA) during the past 6 months to prepare. My VDOT was 54 during this training cycle (vs 52 last year), I’m a VDOT 55 now.

I am a much better triathlete than I am a marathon runner... but I love doing a spring marathon each year! It helps me stay focused in the winter months and building fitness toward a first April peak. From this strong running base, I can now focus on my cycling as the conditions get better for outdoor training. Swimming fits well with both activities.


I ran a rather even effort race, with the first half marathon (1:32:46) net downhill / Second half including Newton Hills of 1:35:47. It isn’t a “negative split” from a clock standpoint, but because of the elevation loss in the first half, and the Newton Hills (including Heartbreak Hill) in the second half – this result is very close. I have to thank my family, Coach (Gregg Brekke – GBCoaching.com), friends and teammates for all of their support this winter during the training cycle.

** Did I mention that the day of the 115th Boston Marathon was also my 39th birthday? What an awesome way to celebrate my birthday! Running the world's greatest marathon, and setting a big Personal Record! :)

Mile by mile breakdown:
M1 = 7:19 The race has started! It took over 4 minutes just to get to the starting line. No rush… it’s a long day! OK – I’m across the line now, and heading down the first hill out of Hopkinton! Such cheering! So many people! No room to run – I want to go faster, but it was OK to start a little easy anyhow.

M2 = 7:06 Settling in now – getting a little elbow room. I’m already too hot. Taking off the arm-sleeves and throwing them into the back of my tri-suit. Sure that looks dumb, but I don’t care!
M3 = 6:57 Now we’re on track… room to run, mind and body dialed in! I feel good, I’m comfortable and getting up to speed now.
M4 = 6:50 I’m feeling GREAT! I’m doing Boston again!! This is awesome! I remember a lot of these little towns along the way.
M5 = 7:01 Steady. Keep drinking more than I think I need. When to take the first gel? Let’s wait a little longer…
M6 = 7:02 Solid. Feeling good. Time for that gel.
M7 = 7:02 Everything is on track. I’m on plan. All is quiet in mind and body.
M8 = 7:01 OK – we are almost 1/3 into the race… the “hold back” phase will be over, and the “hold pace” phase will begin… so far, so good! The first 1/3 was net downhill… the next 1/3 will be pretty much flat. Let’s see how it goes!
M9 = 7:00 Feeling good. Drinking a lot… taking a lot of salt pills… on track!
M10 = 7:01 OK – 10 miles down… 16.2 to go. Feeling great!
M11 = 7:02 Steady, even effort at this point. Room to run. Sticking to the plan.
M12 = 6:58 I’m in the zone. Continuously focused on my pace and how I’m feeling.

M13 = 7:00 / HALF = 1:32:46 I’m on track for a really good race – that is if I can hold it together in the second half! A marathon always seems easy and going well during the first ½ of the marathon. It won’t get “real” until around mile 20 for me… sometimes “real” is OK, sometimes “real” is the wheels coming off. What will today bring?
M14 = 7:03 Wellesley College – screaming tunnel! Thousands of girls from the college come out to cheer and be kissed! They were out in force this year! It was absolutely INSANE!! This time, I actually stopped for a kiss! It’s all part of the Boston experience.
M15 = 7:05 The deafening tunnel of cheering girls was now fading into the distance… time to focus!
M16 = 7:01 Any mile now, the race will get “real” for me… mentally and/or physically. I need to be on alert for that and attack anything that comes up.
M17 = 7:06 First entrance to the Newton Hills – so far so good… (hind sight) probably should have taken a gel this mile… my plan was to do so at 18… body started asking for it, but I didn’t want to give myself a “gut bomb” with all of the Gatorade and salt pills I was taking.

M18 = 7:32 This mile was the only one in which I really had a “rough patch” and doubts … I hadn’t prepared my mind for the steep hill toward the end of this mile. My concentration had wandered – the hill caught me a little off guard, and the hill attacked me, instead of me attacking the hill - and I didn’t feel great. The mind started to think about things unraveling and all the other negative chatter that starts when the suffering starts. I decided to focus on nutrition and stuffed myself to leave no chances for the next series of hills… gel, lots of salt caps, and a lot of Gatorade. That turned out to be a very good move! I needed that kick!! (see my note in mile 17)

M19 = 7:20 Newton Hills continue to roll on. I’m feeling better now (that nutrition was needed more than I realized). Now I’m feeling strong and passing people on the next significant climb, and really rolling it out on the downhills… I am back on track and feeling good again!! That rough patch in mile 18 was put behind me quickly. Good job, Ken! Endurance races are so mental…

M20 = 7:26 the 3rd of 4 significant hills is here. Feeling good. Pushing it up the hill… passing a lot of people. I feel so much better than last year!

M21 = 7:12 Heartbreak Hill! I was totally ready and charged up the hill! I was feeling so strong, I actually started to worry that this wasn’t Heartbreak hill, but a smaller hill before – was I pushing it too much here? Keep pushing… then I saw all of the chalk writing on the road toward the top of the hill, encouragement for the Heartbreak hill climb… Yes- this was it, and I was just feeling so strong! Excellent mile! 7:12! (vs 7:48 last year)

M22 = 7:10 The worst is over now – it is time to hold on to what I’ve got (a sub-3:10 time) and keep the nutrition coming! Roll the downhill… gain speed… let the legs turn-over. Feeling good!

M23 = 6:52 I’m realizing that if I really start to push it, I can finish with sub 3:10 … Let’s ramp up the pace a little, and see how the legs respond. The engine room gives the “thumbs up” – feeling good – let’s roll!

M24 = 6:54 Feeling so strong, so good, let’s keep pushing this! I think Mark Durno ran a 3:09 something last year… maybe I can be a little faster! Whatever it takes to motivate me!! Let’s see if we can get down to a 3:09!

M25 = 7:05 I feel so good! So strong, still! People are blowing up all around me!! Be careful – keep the nutrition coming! Last of my salt tabs is in… wish I had a couple more – but I’ve already taken 2x what I planned to. Just hang on now! Stay consistent and steady! Watch out for the “trolley tracks” – don’t roll an ankle or something! Holy crap – there is the “CITGO SIGN” – that means 1 mile to go is coming up!!!

M26 = 6:16 ADRENELINE! I am passing the Citgo sign, and I think if I really push it, I can get that 3:08! THIS IS GOING TO HAPPEN! I feel great during the first ½ of Mile 26… faster, faster, faster! Holy crap – I’m flying! As we ran down the little hill under the overpass to Commonwealth, My right hamstring starts to pluck! OH NO!!! PANIC!! I’m too close to my goals to let up now! Stay calm… DEEP BREATHS… SLOW… DEEP BREATHS… Don’t alter the pace. Breathe through this – hope it will pass. Coming up the hill on the other side, I kept pushing it (quads working) – just not over-kicking behind me. The sense of cramping is passing now… and we are turning onto Hereford!! This is it!!

0.2 to finish = 6:40 pace: This is it! Turning to Boylston Street! I can see the finish line! I’m going sub 3:10! I’m probably going under 3:09! WOW! Wonder where Amy is… Oh man… people are still blowing up around me! Careful – that guy just collapsed in front of us – no warning… so close to the finish… how can the body just stop like that? I can still pass a lot of people here – let’s keep the pace strong, but not over-do it and cramp up! Right on the edge! Smiling! People cheering everywhere! This is going to happen! I’m so happy! Last year, I could barely stay focused on the finish line (cramps) – this year I’m fully aware and enjoying it all! THERE’S AMY – HI BABE!!! Now – to the finish line! Head up! Bring it in!


3:08:33! 6 minutes faster than last year and 5 minutes faster than my PR in Cincinnati in 2009! I can’t believe it! I did it! All that hard work, training in the snow and cold, early morning wake-ups, all hours and miles logged!

As I start to walk away from the finish, the realization of what I accomplished wells up – I start to get really choked up. I ran a 3:08… I dreamed to get under 3:10, and wondered if I could really take that much time off year-over-year. The tears are flowing now… thank god for my sunglasses to hide my eyes… I keep getting waves of emotion… tears of joy… and of disbelief… 10 years ago, I couldn't even run 5 miles - much less a marathon. My first marathon in 2003 was a 3:49... When I ran 3:13 in Cincinnati, I wondered if that would be the fastest of my life. 2 years later, I'm running a "Three - oh - something"... I just can't believe it, and I wonder again - was this the fastest race of my life? Can I ever top this? Who cares?!?!? I JUST ROCKED THE TOUGH MARATHON COURSE KNOWN AS "THE BOSTON MARATHON"! Let's enjoy this!!

Now, I can barely stand or walk… not having to run or focus or push amymore has allowed my body to go AWOL. We are headed towards the medals, food and our gear bags now… Jim LaMastra is right next to me in this mass of humanity. Jim came in just before me – 3:08:14. He recognizes me first and we start chatting about the race. Jim and his father have run Boston together now for 9 or 10 years. Pretty cool!

Now, I’ve collected my goods and I’m looking for Amy. We meet up quickly, and head back to the hotel, which is right by the Finish area (thank heavens!). I have to get a quick shower in preparation for my post-race ice bath appointment. I hate ice baths, but like the results. Amy joins me in the 2nd floor suite of the hotel, where the athletes have an incredible view of the Finish line, and get the ice baths. She is there to document the pain and joy. : )


The rest of the day was spent walking the Freedom Trail, from Boston Commons to the North End (Little Italy). We probably walked 6 or 7 miles - which I think is good for my legs post-race. It is a great way to see the historic sections of the city, and to keep my legs from stiffing up too much.

Now, my second Boston experience ends on a very positive note. I came to attack the course and push for a sub 3:10 time. I accomplished that goal. My goal for next year will be to push toward the 3:00 mark. I think on the right course, with the right conditions, I can do it.

This year's triathlon season will be focused on Olympic Distance only - no Ironman this year. I will be working on speed, speed, speed. My next "A" race is Maumee Bay Olympic Triathlon in June, and my final "A" race will be the USAT National Championships in Burlington, Vermont in August. I hope to carry that speed into preparation for my 2012 spring marathon (TBD).

Japan and China - March 2011

I made my 4th trip to Japan, just two weeks after the major 9.0 magnitude earthquake and tsunami that devastated the north-east region of the country. The Fukushima Dai'ichi nuclear power plant was still out of control and in partial melt-down - to me that was the most dangerous part of making the trip there. That was, until I landed. I was in a 6.5 magnitude aftershock on one of the elevated highways in a bus... things were swaying. In all of my visits to Kobe (where the massive 1995 earthquake destroyed everything), it was alwyas the elevated highway that freaked me out the most. I didn't like that.

I was in Japan for 3 full days (on the tail end of my 2 week trip to Asia). Each morning, I ran along the ocean in Akashi. Each time I hear a siren, I could only think "tsunami warning - where to go?!?!?"... even though the area where I was, was pretty protected from large tsunami - or so I had hoped.

In general, it was business as usual there. The only significat difference you could see - was the reduction in electricity use. They are conserving to avoid rolling black-outs and keep sending power to the badly damaged northeast. The people were quite calm about things - even the nuclear situation. Were the Japanese too sheltered by the media? Was the West too "hyped up" by the media coverage? Probably the reality lies somewhere in between - now having been in both "worlds" during this disaster.

The food was fantastic as always in Japan. I made a point of having sushi each day, as well as trying something new for dinner each night. Work was quite challenging. There is so much to be done, and I'm short on manpower in Asia - so all roads seeme to lead to me for the time being. Good news is that our business in Japan has quadrupled in a short time! It was overwhelming at times... so many thing to get sorted out.

I was able to get solid training in during this trip as well. Logged over 100 miles of running! During my first week (all in China), I ran 70 miles in 6 days (one day lost for travel to China). During my second week (mostly in Japan), I managed 32 miles + time on the bike trainer. I had 4 "speed" workouts - during these two weeks. Two were threshold workouts: 3x15 min @ T, 8x5min @ T, and two were MP runs of at least 5 miles of MP running. In addition, my last "long" run of 23 miles was done in Shanghai. I leveraged the jetlag to my benefit - running in Shanghai is easy at 4am!

In China, I was interviewing candidates for my new Purchasing Coordinator, and looking for people for the China and Japan warehouses. I found "my guy" for the Purchasing Coordinator role during this trip. Let's hope he works out as well as I think he will!

Much of my time in China, however, was sorting out a major quality problem. The supplier I inherited from my predecessor made an out of compliant shipment, and is now refusing to replace it without more money. Without going into details, we are over a barrel, and I'm finding other options - quickly! I was jumping from city to city to city, visiting suppliers around China. Shanghai to ZhengZhou to Tianjin to Beijing back to Shanghai. Whew!

I was able to have some time to see Beijing. Very interesting! From Tiananmen Square to the Fobidden City to the 2008 Olympic Village - there is a lot to experience in Beijing. While Shanghai is a huge, modern city, Beijing has the history in it. Forbidden city was just amazing to see. Took you back to the early 800AD times when it was used as a fortress and seat of power. Quite interesting!

The Olympic village was special for me as an athlete. To see the "Water Cube" aquatics center where Michael Phelps broke so many world records, and became the most decorated Olympic athlete... and to see the "Birds Nest" stadium where the track and field events took place (which I watched from Oregon before and after running the 197 mile "Hood To Coast" race).

Tiananmen Square was quite a sight to see as well. The first night in Beijing, we were in front of the Square, starting to take pictures, when suddenly, a group of soldiers and poilce came out and forced everyone off the square, and to stop taking photos. It was a little unreal. The Square had been packed with people, and with all of the protests and unrest in the Middle East, I wondered if we found ourselves in the middle of something. We never found out for sure, but we think some high ranking officials were coming to the Square. Next morning, things were back to normal. I love "Peking Duck", and found a fantastic restaurant right next to T-Square to enjoy it for dinner. It was perfect! (Peking is the old name for Beijing)

I found a beautiful 11 mile course to run in Beijing that included Tiananmen Square, passing the Forbidden City to a gorgeous lake area, which was a perfect place to run, away from the hustle and bustle of this great city.

Catch A Leprachaun 15K Running Race - March 6, 2011 (4th place overall, 1st place AG)

My fastest pace (6:42/mi) for a 15K yet - despite HORRIBLE conditions - 1" of ice on much of the racecourse, strong winds, cold - miserable! Plus I didn't feel well - hardly slept the night before and had a really upset stomach - nearly puked during my warm-up 5k before the race.

Pulled myself together, ran the paces I planned in the first 5 miles with someone right on my shoulder the whole time. Kept surging and couldn't drop him. I found a stretch that would have the full headwind and two sharp turns. Since the footing was bad, I figured I could make a move in the turns, and then hammer into the wind to break him. It took nearly 1/2 mile - but I shook him.

Then it came down to a 3 way sprint for 2,3,4 place - me and two guys in the 25-28 age group. Unfortunately, I couldn't quite match them in the last 400m - but we finished within 10 seconds of each other.

Overall, I was pleased to still PR on a really shitty day. Hated to lose out on the 3-way sprint - that's not like me... but this was a B- race, and I am keeping my eye on the Boston Marathon next month.

"Beautiful Lie" - Last Spinning class of the year for me to lead

My last session of the "indoor season" was another challenging one! It was filled with full-sprint effort intervals, power grinds and thresold intervals. (Workout and playlist at the end of this)

The group was full of energy and excitement - which helped me. I've been on the verge of overtraining lately, and had a crummy day at work... so when I showed up to the studio to lead the class, I wasn't really myself. But after the first couple of sprints and the intensity everyone was bringing - I rebounded.

As the night went on, the intensity built up, and so did the enjoyment! While the group was holding Anaerobic Threshold pace, I started attacking with unplanned 10-20 second sprints. Group seemed to get into the music and the intensity... and then we went into the last 8 full-out sprints. It was carnage! I turned myself inside-out, and based on the grunts, groans and breathing of the rest of the group - I know they did too!!

I told the class that it was over... then the song "Beautiful Lie" started to play... and I informed the group we were doing one more minute of full out effort. The group responded well and sufered through the last hard minute!

After the class, we had a great time at Harry Buffalo!! Fun group!

As an aside - this was likely my last session of the season. I'm heading off to China and Japan for the next two weeks. I have truly enjoyed the classes - both as a participant and as a leader. Great way to stay insprired and focused during the "indoor season"!



THE WORKOUT AND PLAYLIST:


Warm-up:
"Trip like I do" - The Crystal Method
8 minutes easy, with two 30 second spin-ups (low tension)


First Sprint Intervals:
"Tonight - I'm F***-ing you" - Enrique Iglesias (maybe the theme for the class?)
30 second all-out sprints with 30-45 seconds rest between

"Break" - Three Days Grace
45 second all-out sprints with 45 seconds rest between

"Re-education through Labor" - Rise Against
45 second all-out sprints with 45 seconds rest between


Threshold Work:
Total of 26 minutes at or above Threshold effort with varying tension.
"In Da Club" - 50 Cent
High tension, low cadence - hold HR at AT
"Vertigo" - U2
Lower tension, High cadence - still holding HR at AT
"Only" - Nine Inch Nails
High tension, low cadence - hold HR at AT
"Paint it Black" - Rolling Stones
Lower tension, High cadence - still holding HR at AT - numerous 10-20 second sprints.
"Knights of Cydonia" - Muse
High tension, low cadence - hold HR at AT - numerous 10-20 second attacks
"Breathe" - Prodigy


Recovery:
"New Divide" - Linkin Park
Believe it or not... I put in 4.5 minutes of rest and recovery - but we worked for 26 minutes straight at or above threshold effort. We needed it! Plus - wanted to have everyone ready for the final assault!


Final Sprints:
"Got the Life" - Korn
30-45 second all-out sprints
"Ignorance" - Paramore
45 second all-out sprints
"Pain" - Jimmy Eat World
45 second all-out sprints

Recovery:
"Beautiful Lie" - 30 Seconds to Mars

--> My beautiful lie, was that the class was over! I cranked up the group for one last all out 60 second effort!

6 wonderful days in Ft. Lauderdale, Florida

Six days in perfect Florida weather was just enough! Amy, Andy, Tommy and I had a wonderful vacation in Ft. Lauderdale, Florida, with my brother Paul and his girlfriend Rachel.

We hit the weather lottery! Sunny, breezy and 80-84 each day - could not have been nicer! Beaches, the pool and lots to see every day around Miami and the Keys.

The boys and I were in the pool every morning at least once, and on the beaches most days too!

I was able to experience some world class reef diving - just a few hundred yards off the beach by Paul's house. Normally, you have to pay to charter a boat out to the reefs! Instead, we just went to the beach, and swam out through the breakers, over the sandy ocean floor, until BOOM - the reef!

This was my first ocean snorkeling experience. Paul said the conditions could not have been more perfect! He was right! Bright sun, super-clear, warm water (at the surface). We saw everything! Dozens of kinds of tropical fish, stingrays and I swam a while with a couple of sea turtles!



The reef was only in about 15 feet of water, so even with a snorkel, I could get right down with the creatures! (Ears might have popped just a little, since I'm not used to that). It was such a different world!

At first, it was a little freaky being around so much fish life, in the "wide open ocean"... But I relaxed right away knowing there were no sharks or other creatures that would cause problems there.

Paul was a great companion and teacher for me. We also brought in Amy who was ready to tackle the reef! She swam all the way out, but unfortunately, got a bit seasick in the swells, once she "locked onto" looking at things on the bottom. So she saw some old cannons and the edge of the reef, then had to turn back. Poor girl did all the hard work, and missed out on the payoff! :( Next time, babe!



It was so "perfect", it almost seemed fake! Like swimming in a zoo aquarium or something! Swimming and diving down into the cold waters around the reef was so cool! The schools of brightly colored fish, darting among the swaying plants, coral and other features was so cool! And seeing the little day-to-day struggle of the food chain was so neat to see first-hand!

We went to "Monkey Jungle"... Where the humans are caged and the monkeys run free. WOW! That was so fun! We spent the day feeding all of these monkeys by hand! It was so AWESOME! Their little hands reaching out for snacks! We could touch them, and they were so cute and so SMART!

They also had a big gorilla (KING), and an orangutan (MAY) on display. They were both rescued from crappy situations, and were beautiful to see up close.

Oh, on the way home from Monkey Jungle, we decided to take a detour through the EVERGLADES! We went onto route 41, which pretty much is "Alligator Alley!". As soon as we turned onto 41, we started seeing gators! Drove back into the park a bit... Pulled off in a couple different places to walk around and see stuff.

In one spot, we noticed a gator out in the canal and decided to pull over and check it out. After watching him float around for a while (which we thought was cool), a HUGH gator came out of no where, and chased this one off. Then he noticed us... And became VERY interested!

This big gator came right up to us, did a couple of slow passes just a few feet from shore where we were (at the time too caught up in the "cool factor" to realize we were in a pretty risky situation - especially with the smaller kids (5 & 9)). Suddenly, it stopped in front of the bank, and just hung there, motionless... I realized it was now laying in wait to ambush whichever got too close or careless. It was time to send the kids to the car! We shot some more photos and video of this "dinosaur", soaked in the experience, then headed off. Afterwards, we realized we probably weren't too far from being someone featured on "When Vacations Attack!". Just the right balance of adventure, risk and safety! :)

We really enjoyed the time with Paul and Rachel. They are such a great couple! So happy together! They dated in high school, went their separate way for like 15 years, the found each other again on Facebook! Paul was living in Traverse City, Michigan and Rachel was in southern Florida. They reunited and fell back in love together! This summer, Paul transferred to U of Miami to finish his studies. They found a great waterfront condo! Their two dogs (Morgan and Sophie) get along very well too! I am soooooo happy to see them happy together! :)

Friday, we took a trip down to the Keys while Paul had school nd Rachel was working. What a fun day that was! Gorgeous, easy drive down... Lunch at the Key Largo Conch House... And the afternoon at the John Pennekamp State Park. There were mangrove swamp and tropical hammock (forrest) trails to hike, and 3 different beaches to explore. There were things to see in the water (cannons from a 1715 shipwreck, sea life, etc) and this "abyss" nearby that plunged straight down to a black depth... Freaked me out a little! Amy and the kids found hermit crabs and all kinds of fish right by shore, too!



We also went to "Flamingo Gardens" to see a beautiful botanical and wildlife park. Funny little highlight was feeding I his and Flamingos right from my MOUTH! It was a lot of fun! Acres of beautiful grounds, groves, swamps and other stuff to see.

I'm told I went there as a child one of the times we went to visit my Grandparents when they lived in Ft. Lauderdale. I'm not sure if I remember that or not, but it was cool for my boys to go! We have about 10,000 photos, so I don't think they will be able to forget it! :)

This trip had a lot of great food experiences as well! From kick-butt Cuban food, to Pompano Pizza to Key Lime Pie on the Florida Keys! Plus some unique / fun places to enjoy that food! It was great!!

This trip was the very first time flying for my boys. They did GREAT! I flew with Tommy on all flights, and Amy had Andy. The boys loved flying! The whole "process" from checking luggage to security, to watching take-off and landings to the flight itself. They were perfect little men during the flights! Didn't care about turbulence or anything!


Plus, andy and Tommy got along SO well! They slept in bed together, rode in the back seat together, kept each other company in restaurants while the grown-ups ate and talked! Couldn't ask for better behavior! Thanks boys!!

We were able to do the flights for our family of 4 with miles from my work travels, with plenty left over for Amy and I to fly to Boston in April for the marathon. Thanks Fosbel!

It was another wonderful and memorable family trip for us!