My wife went back to teaching today.  For whatever strange reason, my kid's school district doesn't start till tomorrow.  Bringing my daughter up to meet her 1st Grade teacher - so cute how nervous she is about the whole thing.  Thunderstorms this morning, which worked out well since I can't train anyway.  Shooting for a Recovery-effort Run this evening.

  • Health data: Soreness: 3 Fatigue: 2
  • 29m 55s
  • 1690.00 meters
  • 01m 46s /100 meters

Wildwood Lake. Great, great swim. Cool air is making it so easy to breathe. Lake was filled with a half dozen boats and people fishing. I don't think they were thrilled with us. Oh well! :)

  • 1h 01m 58s
  • 21.34 miles
  • 20.66 Mi/hr

Felt much better on the bike today. Manorville loop, 2X repeats of Court Climb.

SELF-COACHING ANALYSIS:  I know I've been hitting it HARD since IMLOU, but I've been focusing on my Rest; Recovery; Diet and Mental well being.  REST: I've been averaging 12 hours a day, with lots of down time.  RECOVERY: I've been diligently foam rolling and doing yoga everyday.  My hamstrings and glutes have never felt better and my hip flexibility is fantastic.  DIET: I've also been eating really well - lots of chicken, fish, veggies and fruits.  My weight is borderling 170 almost upper 160's, which really makes a difference.  And most importantly, MENTALLY my heads in the game.  I'm happy to be done with the 6-hour bike rides and I'm eager and hungry to take on the intensity, go short and hard.  I'm hungry for a PR at Poconos.  So long as all these principles and facets of my training keep going well, I will keep stuffing training into this body and building speed for Poconos,  with a 1-week taper.  And then I will rest after Poconos.  :)

  • 1h 29m 39s
  • 10.51 miles
  • 08m 32s /Mi

Tempo Hillwork w/ Bill. Didn't get up early enough and ate two bowls of cereal right before we satrted running and I ended up with a wicked stomach side-stitch. Got home, took a shower, and went back to bed for a lil 4-hour nap :-)

  • 31m 32s
  • 1690.00 meters
  • 01m 52s /100 meters

Wildwood Lake Swim. First wetsuit swim in a month. I hammered the first half with a 14:55. And then slowed it down for the second lap, hammering just the last bit. Ended up with a *touch* of heat exhaustion - feeling like I did at Lake Placid. It's definitely the full wetsuit. I need to get a sleeveless.

  • 1h 39m 28s
  • 34.21 miles
  • 20.64 Mi/hr

Rode with Wynn, Derrick and Rick out to East Quoge. Despite the route being flat, this was easily the most painful ride all year. I had to turn myself inside-out to stay within 50 yards of the guys. My address for all 30 miles was: P.O. Box Pain Cave, NY.

But once again, this is the beauty of training with others. NO WAY I could have pushed like this riding solo. And Wynn is only 2 weeks removed from Tremblant and 15 years older than me, so I had NO Excuse.

  • 37m 47s
  • 5.01 miles
  • 07m 32s /Mi

1 Mi WU
3 Mi LT
1 Mi Z5

So glad my Key Speed workout is done for the week. So glad Ironman did not take my run speed either :) 27 hours of sleep in the last 2 days helped my Recovery immensely.

  • Health data: Hours slept: 12

Race Report is done. :)


according to  

Louisville 2012 Results Analysis 

The 2227 finishers of 2012 Ironman Louisville appear to have tackled the harshest conditions of the last four years, with 14% DNS rate, an incredibly high 14% DNF rate, and the highest average time since 2009: 13:41. If the conditions in the 2010 race were considered highly extreme, but 2012 may have even been worse. Needless to say, Ironman Louisville remains ranked near the top of our Toughest Ironman Triathlon ratings
P.S. Compared to the humidity I ran in here on Long Island and down in Orlando, I didn't think it was that hot out! 

  • Health data: Sleep: 5 Hours slept: 15

Dream Chaser's Training Log

 September 2012 
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9 10 11 12 13 14 15
16 17 18 19 20 21 22
23 24 25 26 27 28 29
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