Half Ironman Training Update

Yesterday was my first official training day for my first half ironman. I planned on a swim at lunch but when I got there, I realized the gym at my local college was closed for winter break, great. I didn't have my running shoes with me so I would have to swim and run after work. Oh well. I live in Florida so the cold is not usually a factor. Not usually. We have been having a "cold" snap this week and it was about 45 degrees outside when I got to the pool. I was the only one there when I got there and hoped it would be closed for some strange reason but it wasn't. I have not really swam much since my last race in August and this session tonight was not pretty. I felt slow and out of breath. It sarted to come back to me after about 1000m and I left soon after. I went home and did a 4 mile run with some 30 sec. intervals thrown in. Pretty boring. One day down and 20 weeks to go!

Official Half Ironman Training Program Begins

This week marks the start of my official half ironman training plan for Florida 70.3. I have my plan layed out and the first workout is tomorrow. I want to keep good records this year in order to evaluate my training and see how it effects my results. I will be doing 2 a day workouts that include swimming and running 3 days a week and cycling only 3 days a week with a short 15-20 min. transition run after the bike for 1 or 2 of the sessions. I will evaluate my plan and make the necessary changes throughout the program as necessary in order to minimize the time I will be losing from my family. That means early morning training and lunchtime training. I will post my training periodically as well as some other triathlon related information and funny things I come across. I don't want to bore everyone with just my training log.

What does a mass triathlon swim start feel like?

This about sums it up!



Ran 3 miles worth of intervals yesterday at lunch. I had to return a package to the post office so I was able to get a workout in and run and errand at the same time.

Half Ironman Training

Ran 5 miles yesterday. It was a little chilly but seeing as how I live in Florida, I can't really complain about it too much. It was a good run and finished with a 7:49 pace. I plan on riding the trainer and doing a run after that tonight. My official training plan starts next Tuesday and I'm excited. I need to remember the balance between my training and home life. My family comes first and if I miss a workout, the world won't stop turning and I'll just pick up where I left off.

Triathlon Swim Tips With Dave Scott

Triathlon Swim Tips with Dave Scott

I got in the pool for the first time in 3 months yesterday and it was pretty ugly. I only did 1000m because I was a little short on time. By the end I was starting to remember some of the little things and it was beginning to come back. I'm hoping to do the master's swim tomorrow night and hopefully get a few pointers to remind me of some techniques that I have apparrently forgotten about. In all honesty, it did feel good to get back in the pool and I like the feeling of training swim, bike, and run.

Saturday Trail Run

It was cold (as far as Florida goes) and rainy on Saturday morning and I went for a run on a local trail with a couple friends. I had never run this trail before but I think it's between 7 and 8 miles. Everything felt good and I was with much faster runners so they made me push myself. With about 2 miles to go, I finally tripped on one of the many roots and fell forward landing chest first on a cut off tree stump. Ouch! It took me a second to realize I was okay, but it really hurt. We finished the run and by the time I got home, I had a huge lump on my chest. It is getting better now and I realize it could have been a lot worse. Well I now feel like I paid some early dues for the trail runs that I have planned so hopefully that will be my worst fall for a while.

Cocky Cyclist??? I Don't Believe It!

I hate to post just training info, so here is info plus a video to watch as a reminder that it is not over till it's over. I wonder how he felt after that.

Space Coast Half Marathon

1:49:10. PR for me! Felt really good running as the weather was perfect. A little cold (for Florida) at the start, but perfect once we started. I have been focusing on my run for the last couple months and even though I'm still not "fast", I feel much more confident when running. I was hoping for 1:50 and I beat that so it felt good to hit my mark. It's time to start getting ready for Florida 70.3 in May so it's back to all 3 sports. I feel much better about my running so I hope to see some good improvements next season. I hope to hit the pool in the next week or so and have started some light riding the last couple weeks.

Back To Brick Training

Started doing some short rides this week and run a mile after each one. I have been just running for a couple months so it was hard to remember the feeling of running off the bike. I quickly remembered. The half marathon is this weekend and I'm looking forward to it. After this weekend I will be back to all three sports and really starting my training on December 29th.

First Half Ironman Training - 20 Miles in the bag

I completed my first 20 mile run on Saturday. I planned on an 18 miler with a friend and ended up running 20. It was not that bad and the pace was slow enough to be able to complete it without too much struggle. I am running a half marathon on the 29th and my wife is doing the full. I hope to be in the 1:50 range. I worked on my new bike over the weekend and it should be set up for a good ride next weekend. I still need to get some pictures of the new ride to post. December 29th will be the first official day of my training plan for the Florida 70.3.

My First Half Ironman Training - Mile Repeats and 13.1 with the Wife

I ran 13.1 with the wife on Saturday and it was great. We don't get to train together very much with the two kids so it was nice. My wife is running the Spacecoast Marathon on November 29, so this was a good training run. We had a goal in mind as far as pace goes and we beat it. I did 6 miles yesterday with 5 mile repeats. Felt good and ended up at 7:30 pace. I think I'm finally feeling comfortable running and look forward to it now. I will have a good base built up by January when the hard training begins. I watched the NYC Marathon Sunday and it is amazing to see those runners keep that pace for the distance. I heard the announcers discuss a few sub 5 min miles and couldn't imagine that pace.

My First Half Ironman Training

I picked up my bike yesterday. I can't wait for a training ride. It will be this weekend. I am running with the wife on Saturday morning so it may be Sunday morning. I will put some pictures up as soon as I take some over the weekend. It is so sweet. It's a Quintana Roo Tiphoon. I have had to scrimp and save in order to get this bike and had a lot of help from a friend who gave me an unbelievable deal on the frame. Thanks Darren. I'll post the pics as soon as I have them. I have not ran much this week as I have been really busy at work and I'm going to treating my 13.1 miles on Saturday as a race.

My First Half Ironman Training

Did 15 miles on Sunday. It was a good run for me as that was the longest distance I have done yet. It went well and I had an overall pace of 9:13, which I was happy with. I was hoping for 9:30 and I was doing a run walk, so that pace was good for me. I am running 13.1 on Saturday with my wife. We don't get to run together very much so it should be a good time.

My First Half Ironman Training - 12 mile repeats

Sunday I did 12 X 1 mile repeats. I had a running partner for the session and it definitely makes the time go by much faster. We kept a good pace and ended up with an overall pace of 8:09. We took 3-4 minutes between each mile and it was the first cool weather we've had, it was great. No hydration issues at all as we have been training in 90 degree weather with near 100% humidity. I am still waiting for my bike to be built up. I bought some wheels on e-bay and they have not come in yet. My local bike shop will have the rest of the bike ready tomorrow, but that won't do me much good without the wheels. I'll post pics when I get it from the shop. I can't wait to get the first ride in. I feel like I'm waiting for Santa to bring me a new bike.

First Half Ironman Training: 2009 Ironman World Championships

Ran a 15 mile training run yesterday. Overall it was not a bad run. I mixed up my route and ended up short so I had to stretch it out and zig zag to get in the mileage. That really drew the run and out and kinda sucked. Oh well. Waiting to get my new QR Titanium finished and start riding again. Hopefully it will be done by the end of the week. Here is a good video from the 2009 Ironman World Championships this past weekend.

My First Half Ironman Training: Quintana Roo Tiphoon!!

My workout this morning was a 5 mile interval run. Nothing special to mention so I won't bore you with the details. I do want to write about my new bike. I purchased a Quintana Roo Tiphoon frameset. This thing is awesome. I am starting to look for the parts to build it up. I will be using some parts from my old bike until I can save the money to replace those with new components. I hope to have it ready to go by the end of the year so in January I can use it when my training volume really starts to ramp up. I will post pictures as soon as I get a chance and as I build it up I will update them.

First Half Ironman Training: Transition Video

Today was another long run. 13.1 miles alone is a pretty boring couple hours. I have been doing run walk due to plantar fasciitis pains and kept a 9:31 pace. It felt pretty good and I will be more than ready to race in the Daytona Half Marathon on November 1. I will be running with my wife so I'm looking forward to it.

Here is an awesome transition video from onr of the best:


Click here to visit Tri Geek Training Plans

My First Half Ironman Training Updates

I ran a 12 miler yesterday. I usually train by myself and when I start doing the longer distances like this it gets rather boring. I have not done 12 miles since a half marathon last October so it wasn't a fast run to say the least. It was a little painful, but not too bad. Ice baths are a great way to end a long run. I had an opportunity to run with our local Galloway group on Saturday as my wife is a member and it was open to others this weekend. Jeff Galloway was in town and attended the "magic mile" at a local university. We then did a 4 mile run as a group and Jeff actually ran with me and three others including my wife. He was very nice and personable. He answered many questions and also had some great stories for us. My wife has been a part of the program for two years now and is getting ready for her second marathon. I'm proud of her and Saturday was one of the few times we have gotten to train together. We have two young children (6 years and 9 months)so we usually have to tag team our training. I had a good time running with her. I will do the same run next weekend and hopefully have an improved time.

Triathlon Swimming

My training last night was 4 miles worth of interval work. Nothing exciting to report.

Here is some good swimming information. I like to get different views from different coaches and try new things. This way I can find certain things that work for my style.

Volusia Flagler Hospice 5K

I ran in the Hospice 5K yesterday and it was an amazing event. They announced 800 entries that consisted of runners, walkers, and contributors. They were very caring in helping my family when my grandmother passed away and I was proud to run for her. My time was 23:33, which was good for me as that is my best time for a 5K. the winner was 17:02, that is a fast time for a local race. It was a beautiful, humid morning and it was a good event.

1997 Kona Ironman World Championships - Unbelievable Determination

This video shows the pure heart that these women have. How many of us can say we have pushed that hard to complete anything in our lives?




Training Update:

I completed a LT run last night. I will be using a HRM to train for my running from now on. I have not done this in the past and I feel like I need to in order get the most out of my training.

First Half Ironman Training

I had another 10 mile run Saturday morning. That was the easy part. I spent the rest of the day chasing my youngest daughter around the house. I think I burned more calories after the run. I wouldn't trade it for the world.

Training Run

After my 10 mile run yesterday, I wanted to follow it up with some speed work. My wife gave me an interval workout she tried the other day and I gave it a shot. My legs were definitely tired when I started. They began to loosen up after the first mile. The workout went like this:

1/2 mile warm up
1 min fast, 30 sec rest
2 min fast, 1 min rest
3 min fast, 1 1/2 min rest
4 min fast, 2 min rest
Repeat the cycle one more time then cool down for 1/2 mile

It seems like a lot of rest time, but it was a really good short distance interval workout. I'll do a tempo run tomorrow of about 5 miles.

Click here to visit Tri Geek Training Plans

Click here to visit muscletrac.com

Triathlon Training Tips For All Levels Of Triathlete

Whether you are a seasoned veteran or a beginner triathlete, the following triathlon tips will help you have a better race day.

Triathlon Tip #10
Train on the Bike you Race

One thing you must do is train on the bike you will use on race day. You don't have to have the most expensive bike at the race as long as you are comfortable on the one you use. Don't spend months training on one bike and use a different one for the race.

Triathlon Tip #9
Invest in Good Shoes

Spend the money on a good pair of shoes from a store that specializes in running. The expert employees will be able to fit your feet with the perfect shoe for your gait, foot shape and race ambitions. You will be on your feet for a good portion of the race so be sure to be comfortable.




Triathlon Tip #8
Practice in the Water you will Race In

If the triathlon has an open water start, practice in open water, rather than the pool. The more you practice in the conditions you will have at the race, the more prepared you will be on race day. If you are racing in the ocean, you may encounter choppy waves. To combat the chop use shorter strokes , then longer, more efficient strokes once the water smoothes out. During your workouts, focus on your swimming technique because this will make the largest difference in your results on race day. Make sure your breathing, kick, body position, and arm rotation are in the proper form.

Triathlon Tip #7
Practice Your Transitions

Practicing triathlon transitions can save precious minutes on race day. Time how long it takes to change from your wetsuit to your cycling gear, then find ways to decrease this time such as stepping out of your wet suit while fastening your helmet, or putting your feet in your cycling shoes while they are already strapped into your pedals. You should grab your visor and race number and put it on while running out of T2. Why stand there and put it on.

Triathlon Tip #6
Don't Over Train

It is easy to get swept up in the excitement of training for a triathlon, but don't forget to plan days of rest in your training program. On race day, your adrenaline will help carry you through. Don't risk injury for a few extra hours of training. Be sure to rest your body and you will be much better off for it.

Triathlon Tip #5
Train For The Length of Race You Are Running

If you are running a sprint triathlon, train for speed not endurance. Interval work is a technique you can use for the type of all out racing you will be doing in a sprint. Introduce short intervals of running, cycling, or swimming at an increased pace, then slow your pace until your breathing has recovered. Repeat this technique during your training and you will get faster.



Triathlon Tip #4
Vary your Workout

If you normally workout indoors, head outside for a trail run.
You need to provide yourself with a change every once in a while so your mind does not become bored with the same regimen day in and day out.

Triathlon Tip #3
Lubricate Your Body

Lubricate all contact points on your body with any number of commercially available body glides. You can find these at any fitness or running store. There is nothing worse than getting off the bike with a rash and then running for miles.

Triathlon Tip #2
Fuel Your Body

Running and bike stores stock an array of energy gels, drinks, and supplements. Energy gels and blocks are easy to carry in the pouch of a fuel belt and will keep your energy level high and your performance at its peak on race day. Every body has different needs so it will take some experimenting to figure out what works for your body.

Triathlon Tip #1
Slow and Steady Start Wins the Race

Many people have burned out midway through a race because they started out too fast. Since the first leg of a triathlon is in the water, plan to train and swim at a steady pace that you can sustain. You should train for the exact strategy you will use in your swimming portion. When entering the water, you should run until the water reaches knee-level, as this will maximize your efficiency. Prepare yourself mentally for the psychology of the other racers. Many of the racers will be sprinting from the very beginning of the race. You should stay relaxed and maintain proper breathing while building into your rhythm. While other racers will try to align themselves as close as possible to the first buoy, you should not follow the pack. Instead, feel comfortable starting outside, and then eventually come into the line as you near the first buoy. You can use the faster racers to make your swim more easy by drafting. While not legal for the bike, it is very legal and beneficial during the swim. As the faster racer passes by, slip in just behind them and you can feel the difference in your effort. Do not try and keep their pace, but instead stay with them only until you lose the benefit of their draft. By not over-expending energy in the water, you will be refreshed for the cycle and ready to go.

Training for a triathlon is an exciting, rewarding experience. The proper techniques and equipment can ensure that you finish strongly and safely in your next triathlon. I hope this triathlon advice will be of some use to you.

Triathlon Training Run

I ran my first 10 miler in about 9 months yesterday. It went well, not too bad at all. I felt good and finished in 1:32:53. Hope to improve that over the coming months as I will be focusing on running over the winter. I have a couple half marathons scheduled before the end of the year.

10 Mile Run

I'm ready for my 10 mile run tomorrow. I have not done this distance since training for the Daytona Half Marathon last year. I am excited as I know I have made lots of improvements since last year.

5K Training Run

Last night I went for 5K run and decided I would try to get a good time, as I have not really ran a 5K in a while that wasn't a training run. I went out with the intention of trying to go at or near race pace. I ended up at 24:04. This was my fastest 5K run yet. I started running about a year and a half ago. I was into weight lifting and bodybuilding and would have never dreamed of becoming a triathlete. The run is my toughest leg of the sport, but it has come a long way for me. I am about 25lbs lighter. I am not a small guy, 6' tall and now weigh about 195 lbs. with about 10% body fat, and therefore I will probably never run a 17 minute 5K, not to mention the fact that I'm about to turn 37. I will continue to improve and will get the time down to 20 minutes. I plan on focusing on the run for the winter and racing in a few half marathons in prep for my first half ironman next May.

Off Season Half Marathon Training

I am going to be racing a couple half marathons over the winter to prepare for my first HIM next May. My first one is in October. It's the Daytona Beach Half Marathon. I did this last year and it was a great event. Last year was the inaugural race and it was very well organized and went well. I hope to better my 2:07 of last year and come in under 2:00. I am now getting into the double digit practice runs and now I remember why I hate running long distances. I usually train alone and it gets very boring running for more than an hour by myself. Oh well I'll keep posting new information.

Triathlon Tips And Resources Page - Getting Ready For Florida 70.3 May 2010

This is my triathlon training page where I will be adding information from my training to do my first half ironman event, Florida 70.3. I will also be adding new content and resources for all levels of triathlete as well as some other stuff I think everyone will like. Thanks for following me and PLEASE let me know if there is ANYTHING I can do differently to make my page more interesting.