• 53m 11s
  • 2400.00 yards
  • -----

Really good swim. I did a 500 at 8:34, then a slower 1500 at around 27:36, plus a warm up and some cooldown drills.

Summer friday! Leaving work at 1pm! I'm going to stop at Mila and Emily's favorite tri store and get some gels and some enduralytes. Also going to talk to the people there about orthotics. Then off to the gym to do a swim.(Hey, that rhymes!) (Ummm...I have a race tomorrow!) B: Banana/strawberry smoothie (slooowly working through the berries. ) S: Nonfat Iced caramel macchiato. Normally, I'm not a big Starbucks guy, but I got a $5 card as a gift from a vendor, and it looked good. It's 140 calories, according to the big poster. S: Chocolate milk, apple after the swim S/L Almond butter & J on ww D: ww pasta w/turkey bacon, garlic-infused olive oil and parmesan--my all time favorite pre-race meal!

  • 30m
  • 2.41 miles
  • -----


  • 1h 15m

upper/lower body circuit

Packet pick up this afternoon, again at Asphalt Green. If there is an uglier t-shirt than the one for "Panatella's Pancake Triathlon", I'd like to see it. I may have to take a picture of it, just so you can see what I mean. Ugh. Got to the gym a little late, and the pool was too crowded, so I did a "run" on the elliptical and got in a good strength workout. B: Raisin Bran w/blueberries. S: Almonds L: turkey sandwich from Subway S: clif bar D: oriental chicken salad

Ugh—that sucked. I had every intention of working out. I really did. But, since my wife was out at a play, I had to put the boy to bed and, in so doing, managed to somehow fall asleep with him on his bed, and woke up much to late to do anything. On the plus side, I did catch up on some zz’s which I apparently needed. It’s so frustrating—just when one part of my legs gets better, another acts up. My right calf is fine, and now, all of a sudden, my left calf feels wonky. I honestly cant’ remember the last time I was able to run without any kind of discomfort or weirdness somewhere. It was probably sometime in September or October of last year. It’s annoying. I suppose it could always be worse, but I’m frustrated at not being able to make as much progress in this sport as I would like to. I know I’ll never win my AG, but I think my bike and swim have improved to where I could at least be consistently in the top 10 or so if I had been able to improve my run as well. But more than that, I just want to run. I really miss my late-night 90-minute runs up the Hudson River. I miss being fast when I want to be. I miss being able to run 10 2-minute repeats of this really tough hill in my neighborhood. [/rant] B: Optimum Power cereal L: Black Bean soup, banana S: Gorp, banana D: Turkey sandwich, some pretzels, cheese.
  • 42m
  • 13.25 miles
  • 18.93 Mi/hr


I put in a few pictures from the Gold Coast Tri in the album. My wife has better ones, but she hasn't downloaded them yet. Still a little tired today, but I got in a decent workout on the trainer. Lots of big gears and high-cadence stuff. B: Optimum Power cereal S: Banana L: Tuna sandwich, banana S: gorp D: turkey sandwich on ww S: berries, pretzels

  • 45m
I'm tired. Must train tonight. Wife got home late, and we had to unload the car and crap. So, I did some stretching & strength stuff at home, which I've been kinda neglecting anyway. Need to get back down to racing weight, so I need to be smarter. Arg. A girl in my department just brought in a giant bag of peanut M&M's. My favorite. Must....be....strong.... I have about 5 lbs of strawberries in the fridge. We went berry picking in Long Island, and we went a little overboard. If anyone's got some tequila around and a hankerin' for a strawberry margarita, c'mon over. B: YOG L: Tuna & cucumber on baguette D: Turkey sandwich on ww

  • 1h 00m
  • 20.25 miles
  • 20.25 Mi/hr

Avg 18.5 mph on the way out and 22.mph on the way back.

Got up early again and hung out with the boy. I went for a ride once everyone else was awake—lots of wide, flat roads. It was a little windy, but I had the tailwind on the way back. Spent the day in town. Greenport is a terrific little town on the north fork or Long Island. Just as pretty as the Hamptons, but much less expensive, no “scene” to speak of, etc. The bummer of the day was that I have to work on Monday, so I had to leave in the evening. Luckily, my son passed out in the car on the way to the station, or there might have been tears. I rode the train back to Brooklyn, and didn’t get in the door until after 10pm. . B: French toast L: fish and chips (mostly fish) D: Hummus/tomato/cucumber sandwich, peach

Just hung around the house mostly, waiting for our friends to arrive. We had a nice breakfast in town and bought groceries for the house. Later, we went to the beach—first time my son had ever ridden his bike on an actual street. I got in a short OWS at the beach—maybe 200y or so—not enough to log. Spent a while paddling around in the water w/the boy. I made a fantastic dinner: grilled whole black sea bass stuffed w/herbs, a salad made from: local tomato and cucumber, grilled fennel, and grilled baby bok choy. The tray w/the fish was garnished w/grilled lemons, grilled red onion, and a few grilled prawns. I also made corn on the cob (it’s a little early in the season, but it was ok), and for dessert, I dusted fresh pineapple wedges with sugar, nutmeg and cinnamon, threw it on the grill until it was a little caramelized, and served them over vanilla ice cream. We drank it with a bottle of local rose, which was perfect. After the kids went to bed, we drank a bottle of Krug that someone had given us as a present. B: egg & cheese on bagel L: hummus, cheese, fruit salad, bread D: See above.

jmk-brooklyn's Training Log

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