• 2h 41m 24s
  • 56.00 miles
  • 20.82 Mi/hr

Nice 70.3 BIKE PR. I let up a little in some sections from Mile 40 to 56. But overall I pushed 9/10 effort for 90% of the ride. Even at this effort my lungs and legs felt good the entire ride. My only discomfort was on the climbs, and my lower back ached a lot. It wasn't sciatic either, it was more a broad-based ache across my lower back. My best guess is it's due to some extra weight on the lower back.

  • 1h 49m 45s
  • 13.10 miles
  • 08m 23s /Mi

My Run didn't show up. Busted out two 7:30 miles and then dropped to 8:30-ish on some hills and was never able to get back up to speed. This fat guy needs to lose 15 pounds.

Run Splits - 7:36 7:38 7:44 8:25 8:22 8:41 8:26 8:32 8:32 8:32 8:35 8:50 8:27

  • 31m 14s
  • 1931.21 meters
  • 01m 37s /100 meters

I love cold water. Swim may have been a little short - I need to figure out how to work this 910XT garmin Derrick lent me as I know it recorded the swim distance, but all the info is jumbled together.

Here are some pics I took.  

Creepy abandoned building at the entrance of Tamiment Lake:

Tamiment Lake.  It was windy the day before the race, and (happily!) still and queit the morning of.  Lake was super-clean and pristine.


This was the ramp up out of the water, and although it looks crude and simple; I give it an A+ for functionality.  Paint that thing blue and it's ITU material.  


I have no clue what that thing in the background is.  Looks very Orwellian, if you ask me. :)

My ugly mug race morning.  My wife always insists on taking a picture of me EVERY race morning.  Since I went solo, I had to do the honors at 4 AM.


Going home back to Long Island was a nightmare!  There was a car fire on the BQE by the George Washington Bridge, all the tunnels were 45 minutes, and as a result it took 90 minutes to go from the Goethels Bridge to the Verrazano to the Belt Parkway. This normally takes 20 mins. 


  • 40m 09s
  • 13.27 miles
  • 19.83 Mi/hr

Flower Hill. Race effort. Pretty windy out, and roads were wet so I took it easy on turns and descents.

  • 07m 13s
  • 1.04 miles
  • 06m 56s /Mi

Race Pace. Cruised and felt good. With God's Grace I'll feel like this Sunday,

Ironman Poconos 70.3 will be my Tenth Half Ironman distance race.  I've never felt more prepared mentally or physically.  The plan is simple:  Time Trial the Swim, Bike and Run and lay down a filthy PR.   

  • Health data: Soreness: 4 Fatigue: 3

Took a 90 min nap at lunchtime. Sooo nice.


Feeling a little more fatigued and sore than I'd like to be at this point.  Just going to Rest today.  Still plenty of time to start 'feeling good' before Poconos.

  • Health data: Soreness: 3 Fatigue: 3
Bike #1
  • 10m 29s
  • 2.00 miles
  • 11.45 Mi/hr

BMX Bike alongside my son.

Bike #2
  • 1h 05m 52s
  • 19.24 miles
  • 17.53 Mi/hr

EZ Ride, Recovery, lots of spinning - couple of surges, rode on the hoods lots.

Run #1
  • 04m 18s
  • 0.50 miles
  • 08m 36s /Mi

Lap 2 Run after Bike

Run #2
  • 04m 10s
  • 0.50 miles
  • 08m 20s /Mi

Lap 1 - Carl Hart Duathlon training for my Son.

  • 29m 40s
  • 1690.00 meters
  • 01m 46s /100 meters

Wildwood lake with Rick, Derrick and Dan. Once again, Lake had a wicked cross-current. Swam really hard and Dan still beat me - but just by a little bit.

  • 10m 17s
  • 2.00 miles
  • 11.67 Mi/hr

Brandon on his BMX bike. Going to try raising the seat, maybe put on a bigger more comfy seat, because the current BMX set-up makes him ride hard, cruise, ride hard, cruise. Need a more consistent pedal stroke which will come from a more comfortable, sitting down position.

Run #1
  • 04m 25s
  • 0.50 miles
  • 08m 50s /Mi

Lap 2 - after the Bike

Run #2
  • 03m 57s
  • 0.50 miles
  • 07m 54s /Mi

Lap 1 - Carl Hart Duathlon training for my Son.

  • Stretching
  • 1h 00m

20' ART & stretchwork. 40' in the Normatec pants.

Had Dr. Marc work on my medius/minimus glutes, hamstrings, and hip flexors. I think I'm one of the few athletes (he sees) who gets worked on despite having zero issues. And I think because I'm constantly focused on my flexibility, is the reason why I have not had issues. KNOCK WOOD.

Dr. Marc is in the running for working for the US Bobsled team at the Sochi, Russian Olympics in 2014.

Had double-open house for the kids last night, the wife and I, and with all the mayhem didn't get to bed until 12:30.  Draagging ass today.

  • Health data: Sleep: 2 Soreness: 4 Fatigue: 2 Hours slept: 6.5
  • 42m 08s
  • 2100.00 meters
  • 02m 01s /100 meters

1,000m @ 17:30 - 1:45 pace
200 KB
5 X 100 every 2'
(1:34 1:36 1:34 1:32 1:34)
100 KB Recovery
300 CD @ 1:47 avg

Somehow ended up with a 1k TT PR as the swimmer next to me decided to start racing me! Nice German guy it turns out as I thanked him after for pushing me.

I made the connection of WHY when my hand pulling is at the 6 o'clock position, the other hand should be entering the water; and it has to do with that being the exact point where I generate power and torque from the opposite hip as that energy flows across my core diagonally and flows through to power my pull. Hard to explain without showing it, but it was pretty cool to make this connection.

170.6 pounds this morning; flirting with the upper 160's.  Psyched about that.  

Taper week.  Need to really Eat Well, Rest, get my Bike ready, go over my Nutrition plan. My head is in the game.  I'm focused.  Lake Placid taught me a hard-earned, valuable lesson. :)

Short Swim today with a focus on Recovery, Technique, and a touch of Race-specific Speedwork. 

  • Health data: Soreness: 4 Fatigue: 3

Dream Chaser's Training Log

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