On A Roll......and some might say with buttah (butter for those non-Northeasterners)

Ever since my swim yesterday my training has been on a roll.  The swim while tough was tremendous b/c I proved to myself that I have the endurance right now to do that type of swimming for that length of time and distance.

Yesterday's core/strength was even better.  I was looking to do a perfect workout yesterday after I got started on the treadmill.  I ran for 30 minutes to warm-up and it felt great.  My peak HR was 138 and my avg HR was 128.  I never felt like it was hard or that I wanted to just jump off the treadmill.  I was actually very comfortable at my pace and was running close to an 11:00 min/mile which is decent for being in that HR Zone.

Once I finished that and did the first workout for my legs (leg extensions) and moved onto leg curls and then leg press and manged to do 15 reps of each at the weight level which is closer to 65% of my 1 rep max I started thinking I could have a perfect training session.  For me a perfect session would be one in which I did 15 reps of every excercise.  I felt strong and then broke down the excercises into two sets of 7 and 8 reps so psychologically I could do it.  I got this idea partially from my swimming, but then was reinforced after reading an article on Daily Triathlon about Chad Soileau. 

Mr Soileau used to weight 464 lbs and decided to have gastric bypass surgery and had a bucket list with completing an Ironman on it.  During his training he said he would break everything down into achievable goals so that he could keep going.  It reminded me of my swim and thus I used it to get through the strength training yesterday as well.

I managed to do everything for 2 sets of 15 reps except for the bench press in which I got 12.  I almost went back and did another 3, but that would not have qualified.  In the end though I now have a new goal to reach for and that is the perfect strength session.  If I can get through a session perfectly I can then push the weight up 5-10 lbs on each excercise knowing that I have the strength to do more weight and thus allow me to get stronger at all three disciplines sine the weight training is triathlon specific.

Coming off a great swim and an even better strength session I was ready for my ride this morning.  As has become routine Robert arrived at my house to start our 1 hour ride in Z2 at 6:00am.  Slightly later then the 4:45am swim-wakeup call.  I told myself that I wanted to have a better ride then Tuesday and keep the momentum going.

Lo and behold I was spot on.  Today's right was great.  We hit some hills and some nice flats where we could pick up some speed.  Overall we wound up going 17.64 miles at an average speed of 17.1.  My avg HR was 143.  Compared to Tuesday's ride of 16.54 miles at an average speed of 16.7 today was much better.  On Tuesday my avg HR was 139 but I never felt like I was pushing the HR Z2.  I felt like I was coasting through much of the ride.  Today I was working and it shows in that the Garmin calculated a 913 calorie loss compared to 834 on Tuesdy.

After the 1 hour ride we had a 15 minute easy run.  Today the pace was 10:53 that covered 1.38 miles with an avg HR of 146.  Tuesday was at a pace of 11:03 that covered 1.36 miles and an avg HR of 143.  The runs were not much different but that means that I'm getting stronger b/c I was much better on the bike and so overall today was a better brick then Tuesday and this leads me to keeping this up for Saturday's long ride and run.

Saturday will consist of 2 hours in Z2 followed by a 15 minute run.  Sunday is 1850 yards of swimming followed by an 8 mile run.  I am so looking forward to pushing my distances this weekend.  I know I can do it all but having to prove it is another thing and this weekend I will get to prove it.
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Personal Notes:
Yesterday was a really great day personally.  Outside of work which has been a bear lately my time spent with Jackson was terrific.  I take him to daycare on Mon/Wed and so yesterday after the swim I came home and watched some boob-tube with him.  We killed about 30 minutes then off to the 'Green Machine' for a ride to school.  He calls my Xterra the Green Machine.  Reminds me of the Hulk and I like that.

On the way to daycare I usually sing a silly song to him about going to school.  Yesterday I wasn't singing it and he said to me that he would like to have me sing.  So I did andwe laughed from that point all the way to the front door of the daycare.

After work on Wednesday we spend time together while Karen goes to train for her marathon, which she is doing awesome at.  So Jackson and I had dinner and then it was pool time.  At first I was apprehensive about getting in the water again, since I had just swam 2200 yards that morning but decided to get in with him.

We fooled around the whole time and I'm so proud of the fact that he is no longer afraid of the water.  he goes under, he swims across the pool and he has a great time in the water.  So much so that he now wants me to throw him across the pool.  He goes under and pops back up yelling.....'I'm OK, I'm OK!'  Hilarious and a great time.

Maybe the great time I had with Jackson led to a great workout at the gym for me.  I'm not sure but I do know that he and I had fun together swimming in the pool.

Stay tuned for my updates on the long workouts on Saturday and Sunday.
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Jason Bahamundi

About the Author:

I grew up in New York and lived there for 34 years until I got divorced and moved 1600 miles to my new home in Texas.  I love New York and miss it but that does not mean that Texas hasn’t been great to me because it has.  It was here that I discovered endurance sports and specifically the sport of triathlon.  Triathlon has given me new life through all the challenges it presents.  I no longer look at life the same way and I can say that is in part due to my endeavor into this sport.

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