Bike/Run

Did the workout today, and felt pretty good considering I was a little sick the last two days. I was planning on trying out the cycling shoes on the spin bike, but the clips did not fit. So I had to use the piece of shit stationary bike. I hate that thing. No matter how fast or hard you go, your distance is the same. I did about 22-23 miles in an hour. I don't know if it is accurate or not. Did the run outside, and my legs felt pretty good. I ran 3.65 miles in the planned 30 minutes. My heart rate was between 145-175bpm. Ran downtown Kirkland, and the weather was great, sunny and no wind. Well, going to try and get a nap in before I have to work. Later.

Miami Beach Halloween Half Marathon

I decided to run the Miami Beach Halloween Half Marathon this morning. The course was great, but it was still hot as balls. I haven't sweated that much in a long time. I cruised the first hour putting in 7 miles. The last 6 though my foot was really killing me. Finished at 1 hr 55 min. Not too bad for a fat boy with a stress fracture in his foot. Still have a swim left. Heading to pool at 5 or 6pm. Hoping it will be quite because of Halloween. Trick or Treat!!!

Night Vision

Went for a run the other night. This hat definitely helps see all the crap on the road. I think I run better at night, because you can't see that far in front of you. You just put your head down and run. I ran 5 miles, and did the swim workout earlier in the day. My legs felt surprisingly strong. I am debating whether to try the bike out today or do a spin class. Maybe I should try out the shoes in spin class first. I have to work tonight from 6-4. Hopefully, it will be a busy night.

SWIMMING,,,,,,WHAT A BITCH

Good morning guys,,,hit the pool last night. That 30 minutes kicked my ass. The only part of the workout i didn't get done in the 30 minutes was the 100 drills. I noticed that each day does get better. I'm still sucking in a shit load of water however the breathing does feel like it is getting better. Thanks for the videos Nick and Nicole,,,they are helpful. Hey Noel nice bike,,must be nice see if you can find another one. Andy nice batman suit. Well looking forward to the run today,,,gotta go to work,,i have shit birds to arrest today. later

Alan

Bike

This the bike a friend dropped off. I have not been able to ride it yet, because I need some shoes. I don't think it has been used. It is a 2004 Krestel Talon SL. He paid $3200 for it, but may only want $1000-$1200. It had Ultegra components. The bike is pretty lights too. What do you think?

To the Winner

I think we need to come up with some sort of prize or trophy. Any ideas????

Swim Day

I had a break through swimming today. I went to the YMCA, and there pool is 100 times better than 24 hours. I used the kick board and pull buoy. My main focus was trying to get my breathing down. At first, I was getting pretty frustrated, and I'm sure the Life Guard was thinking "this guy needs some help". But toward the end I was getting it down. Next time I will work on breathing on both sides. I have to crawl to learn how to walk...right. I have not had a chance to try out the bike yet. I am waiting on the shoes. I should have them on Thursday. I am a little nervous about the click ins since I have never used them. Hopefully I don't fall and break something.

NANANANANANA.....BATMAN!!!!!

My new wetsuit finally arrived. Let's just hope this freakin' record heat disappears so the lake will cool enough to use it at MiamiMan. I need all the help I can get. What's new lately? This week I've been to the pool twice and have been on the bike a couple times. Just about to head to the treadmill for an hour run and then bike for another 30 min after. Contemplating the Ft. Lauderdale 13.1 Half-Marathon on November 15th. I'll probably use it as a training run and get a cool medal out of it. I have some info from Lee about the coaching program he is proposing for us. I will give you guys a call to discuss. Hope your training is going well bros. Later.

Off to get workout in.

I slept in today. I didn't get up until 11:15. I didn't go to bed until 2:30 though. I tried to go for the run yesterday, but my legs were still a little sore, and I was short on time. I will make it up today. I found my new theme song for the race and training. You guys will all love it. For some reason You Tube wont let me copy the link. The group is called Sick Puppies, and the song is called "You're Going Down." See if this works. http://www.youtube.com/watch?v=K2bohKixLt8. It's on bitches. Enjoy!!!!!!

Off to the gym

Well I had to work late last night trying to arrest a couple rat bastards and then helped neighbor John gut and skin his buck that he shot on his property,,LOL. Meaning,,,,,,,I wasn't able to get my run in yesterday. So,,,even though today is an off day,,,Kaylei and I are headed to the gym to make up that run day and then get in some strength training as well. Later bros

Alan

Great weekend!

Had a nice little Saturday.  Started with a 6.5 mile run at 6am followed by kicking some ass at boot camp.  I got a little nap in... so far so good.
It was Josh's birthday Saturday, so the fam went to dinner at Roy's (great restaurant).  The sushi was excellent.  After dinner is when it all fell apart.  I remember telling Nicole that if we go home now we can be in bed by 10 and be ready for a long ride in the morning.  Well, don't go to World of Beer if you are trying to go to bed early or get up early for long ride.  They have over 500 beers and it takes about 20 minutes to actually figure out what you want (World of Beer... why didn't I think of that?).  Cool place but knowing it's only a half a mile from our house scares me.  Needless to say we enjoyed a couple of IPAs and got in around 1.   We did manage to get our asses out of bed and got a 2 hour ride in.  It wasn't pretty but that's the price you pay for indulging in some hoppy goodness.

Nick

Broke in the New Trainer this Morning

Schedule called for another brick today. This time 1 hour ride and 1 hour 45 min run. Decided to stay indoors today. New trainer was nice although it seems like I'm working harder on it than I would be the road. Got off the bike then walked next door to studio and jumped on treadmill. I find that I tend to run 'angry' after I bike or run for long periods. Probably because there are so many idiots out there. It amazes me when people are running side-by-side or in a group and they don't feel the need to share the sidewalk with you. They expect you to go on the grass or in the road. Screw that. I started putting my shoulder into people. It feels good to make a nice square contact knowing that they will be feeling that for a while! It makes me smile and for a quick second I'm no longer angry! Good times.

Andy

Bike and Run

Had a great workout today. I must admit I was a little intimidated prior to the workout. I have never rode a bike for 1 1/2 hours (23 miles) and then run 2 miles. I am pretty proud of myself I did it and actually felt pretty good afterward. I definitely need to get some bike shorts my ass is pretty sore. Well as the workouts go on I see how much equipment I need just for the comfort factor. About time to start reaching deep into the wallet, Sorry kids no food for the next couple weeks. Later

Alan

Big Brick This Morning!

Heading out for a nice long 'endurance brick' workout in a minute. On the agenda is a 3 hour bike ride and then right into a 1 hour run. As if that didn't sound fun enough the hot weather chick on channel 7 is telling me to expect heavy down pours over Key Biscayne this morning. Fun, fun fun! Let's hope I don't get hit by any third world illegals that still don't know how to drive or any gerries that can't see the damn road! Adios.

ANDY

A swim, helped fix a flat, massage and a movie... that about sums it up.

Had a great swim yesterday.  Lungs feel like they are finally back.  Although, it is always a shot to the ego when duffers pass you in the pool.  What are you gonna do?  Train harder I guess.
Also had a fantastic massage with Katie.  She rocks.  My feet are TIGHT! 

It must be nice to have a someone on call when you get a flat (my wife).  Okay... she just needed some moral support. 

Nicole and I saw Race Across the Sky last night.  It was a documentary about the Leadville 100 trail ride.  Talk about some badass athletes!  Great inspiration.  It made me wonder why I live in Florida knowing I could never train for an event like that.  Plus, the video footage of the race and Colorado was amazing!  If it comes back to theaters  it is a must see (http://www.raceacrossthesky.com/). 

Nick

NASM workout

I did the workout Nick sent me, and after looking at, I was thinking are you serious, this looks pretty easy. I remember taking my clients through the NASM workouts, and thinking they were not getting a good workout. I did 3 sets of 15 reps of the 4 exercises and was pretty tired after. I have been lacking on balance work. Well, off to go arrest some shit bags. Take care.

First Post

Just got up about an hour ago. Feel like I need to go workout for a couple of hours, since I ate an entire pizza last night. BBQ chicken...mmmmmmmmm! The biking and running are going well, but the swim needs some work. Are you suppose to swallow half the pool when you swim? Maybe that will be my strategy. Drink the water so I can just run out of the lake. The rate I'm swallowing water, that may not be far off. I really need to buy some bike shorts. I have done two spin classes the past week, and I think I'm developing a callus on my sac. Not the place I want a callus. Well, I'm waiting for Nicole to resend me the workout schedule, because the one I have does not give the specific workout for the day, just bike/run.

P.S. I'm sure you all read the email from Mom about Dad. We need to get Dad to change his habits or we are not going to have him around much longer. Talk to you guys soon.

Garmin Issues and Potential Relay Team

I think my new Garmin 310XT may have some issues with the heart rate. Last Saturday I ran 16 miles in about 2 hours and 20 minutes. According to my new toy, my average heart rate was 222 beats per minute! I either need a new heart or a new Garmin.

Have a very busy day today. First client was at 5:15am and don't finish until 8:30 tonight. Have to squeeze in an hour bike and hour run. No time to bike outside today so going to hit my spinning bike. Have to squeeze the run in later today during a short afternoon break. Probably not going to get that nap I really need.

One other note. My buddy Laz, who some of you may know is a former Navy SEAL, and I have been looking for a strong 3rd leg to form a tri-relay team just to mix it up. During boot camp the other day we met a guy who just left the SEAL teams as well. We are thinking the new guy will do the swim, I will do the bike, and Laz the run. Should be a very strong combo. Laz suggested we call our team "2 TEAM GUYS AND A TURD". I'm not sure if I like that.

Strength day

All strength and flexibility yesterday.  Wanted to get a bike in but teaching the boot camp and sticking around for Nicole's women's running group makes for a long day. 
I will admit I slacked on my strength training while training for the Augusta 70.3.  However, after 4 weeks of a great strength routine everything is feeling good.  It's definitely made my runs stronger. 

Foam rolling kicks my ass!

Nick

Another great workout

Headed to the gym today with the knuckleheads,,,yes Kyler and Kaylei they have there very own memberships as well. Except theres is only good for the playcenter...LOL. Yes Nick it seems to have rained all day today. We dont really get the luxury of working out outside like some people we know. Had another great work, interval running for 3 miles as well as my regular strengh training. It was pretty easy but again sweated my ass off. Oh yeah any one need a little extra fat, it seems to be melting away with these workouts. It kicks ass.

Squeezed in a Run

Had a nice little 5 mile run with Nicole and Sara Lauzze last night.  Damn Sara is fast!  The weather was perfect.  I have to admit,  it pays to live here this time of the year if you are training for a triathlon.
I almost feel bad for Noel and Alan training in Seattle.  I think it was 55 there yesterday.  :)

Nick

Cold Front in Miami

It looks like today is the last day of cool weather before we head back up near 90. With record lows of about 60 degrees in Miami the last couple of days, I decided to order a bike trainer today. I'm officially a puss now! Oh well whatever keeps you consistent right! It looks like we just broke 75 degrees so I'm venturing out for a little jog. My training program calls for a 42-min 'embarrassingly slow' pace. Is there any other kind?!!!

Back to the Pool I go

Had a solid swim today.  I can tell I've lost some lung capacity since the time off from Augusta 70.3.  I have only swam three times since... ouch!
I will be on track this week.  The next month or two will be off-season training, so my emphasis will be on core, balance, strength and flexibility training.  Gotta get the body working properly/efficiently for the long tri season next year.  Bring it on Bros!

Nick