IN TRAINING

Once I signed up for the Ironman in Louisville I have been working towards building a strong base on all three events. I still have to pick it up a notch on the running as that will be happening soon!

Here are the workouts I have been doing for the last month and a half.

Copy/Move/DeleteCopy/Move/Delete Actual Training log for: golfpro67@gmail.com - November, 2009 JanuaryFebruaryMarchAprilMayJuneJulyAugustSeptemberOctoberNovemberDecember Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week Tot. 26 S: 2500.00 Yd B: 5.31 Mi 43m 27 B: 1h 00m R: 45m 28 S: 1700.00 Yd 40m 29 B: 26.20 Mi 1h 29m 49s 30 S: 1400.00 Yd 25m 31 B: 40.00 Mi 2h 25m 27s 1 B: 34.50 Mi 2h 01m S: 5600.00 Yd 1h 05m B: 106.01 Mi 7h 39m 16s R: 0.00 Mi 45m 2 S: 2200.00 Yd 40m R: 4.00 Mi 38m 3 S: 2500.00 Yd 35m B: 18.07 Mi 54m 13s 4 R: 2.50 Mi 25m 5 S: 2800.00 Yd 45m 6 B: 35.12 Mi 2h 18m 7 B: 36.00 Mi 2h 08m 34s 8 R: 7.40 Mi 1h 07m 16s S: 7500.00 Yd 2h 00m B: 89.19 Mi 5h 20m 47s R: 13.90 Mi 2h 10m 16s 9 B: 40.00 Mi 2h 30m 10 R: 6.80 Mi 58m 34s 11 S: 4483.81 Yd 1h 26m B: 1h 00m 12 B: 26.00 Mi 1h 28m 52s 13 S: 2575.00 Yd 50m 42s 14 15 B: 43.00 Mi 2h 23m 20s S: 7058.81 Yd 2h 16m 42s B: 109.00 Mi 7h 22m 12s R: 6.80 Mi 58m 34s 16 R: 8.61 Mi 1h 20m 04s 17 B: 14.51 Mi 51m 12s 18 S: 1400.00 Yd 30m 19 B: 1h 00m S: 4.00 Yd 33m 20 B: 6.20 Mi 38m 32s 21 B: 32.00 Mi 1h 40m 22 B: 42.70 Mi 2h 30m 42s S: 1404.00 Yd 1h 03m B: 95.41 Mi 6h 40m 26s R: 8.61 Mi 1h 20m 04s 23 24 25 26 27 28 29 30 1 2 3 4 5 6 Monthly totals: S: 15962.81 Yd - 5h 19m 42s B: 328.10 Mi - 21h 24m 25s R: 29.31 Mi - 4h 28m 54s Copy/Move/DeleteCopy/Move/Delete Actual Training log for: golfpro67@gmail.com - October, 2009 JanuaryFebruaryMarchAprilMayJuneJulyAugustSeptemberOctoberNovemberDecember Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week Tot. 28 29 30 1 2 3 4 5 Weight: 172 S: 2500.00 Yd 40m 6 R: 4.50 Mi 45m B: 19.00 Mi 1h 00m 7 8 B: 24.20 Mi 1h 11m 10s 9 10 11 B: 32.50 Mi 1h 47m 08s S: 2500.00 Yd 40m B: 75.70 Mi 3h 58m 18s R: 4.50 Mi 45m 12 13 B: 32.00 Mi 1h 46m 40s 14 15 B: 32.00 Mi 1h 46m 40s 16 17 18 B: 64.00 Mi 3h 33m 20s 19 S: 3000.00 Yd 45m 20 B: 26.00 Mi 1h 26m 11s 21 R: 3.50 Mi 35m S: 2300.00 Yd 22 B: 26.20 Mi 1h 18m 12s 23 S: 1500.00 Yd 24 25 B: 32.00 Mi 1h 49m 42s S: 6800.00 Yd 45m B: 84.20 Mi 4h 34m 05s R: 3.50 Mi 35m 26 S: 2500.00 Yd B: 5.31 Mi 43m 27 B: 1h 00m R: 45m 28 S: 1700.00 Yd 40m 29 B: 26.20 Mi 1h 29m 49s 30 S: 1400.00 Yd 25m 31 B: 40.00 Mi 2h 25m 27s 1 B: 34.50 Mi 2h 01m S: 5600.00 Yd 1h 05m B: 106.01 Mi 7h 39m 16s R: 0.00 Mi 45m Monthly totals: S: 14900.00 Yd - 2h 30m B: 295.41 Mi - 17h 43m 59s R: 8.00 Mi - 2h 05m

Moving Forward

Before I know it, IMLouisville will be here and the real challenge begins as soon as I hit the water. Then again the challenge begins now! Life is to short to wait and ever wonder if I can or I can not accomplish this feat. It has gotten to the point that is starting to become an obsession, from planning the workout schedule, family obligations, and nutrition.

I signed up in the middle of October and truthfully, I started training asap. I am following a 24 week program that beginners has for free.

I guess this is one of those goals I will be able to scratch off my bucket list, who knows, it may become my second passion and one that I would love to share.

Well, I better go- I am in the middle of biking in my spinner and I have to pick up the pace.

Peace out,

Thomas
Thomas Troncoso / Golfpro www.beachbodycoach.com/golfpro

Great Inspirational Story

If they can, you can!

Great inspirational story - touching, glassy eyes? thought so- mine are too.

Motivation- Ironman

Another great motivational video-

Ironman Motivation

The Last Three Days

Here are my workouts for the last three days.

Friday was a speed day for swimming. After work I headed to the indoor pool and worked based on the schedule I am following for the LongCourse Ironman at iamtri.com - The schedule called for 300 continuous and slowly increasing the pace each 100. The main workout consisted fo 20X50, odds at a 4 and evens at an effort level of 9, followed by a cool down of 200meters.

I wanted to go for a run but I was not in the mood for it plus the weather was not cooperating, it was cold and raining.

Saturday I took the day off from working out trying to give the body some rest knowing that Sunday was going to be a hard bike ride. Sunday came around and I was on the bike at 8:40am heading to the starting point where I was meeting up with other bike riders. It was 40 degrees, cloudy, and windy. I had planned ahead for the weather so I was dressed appropriately, I wore my "cold" Under Armour gear then I had my thick padded bike shorts. On top I only had the long sleeve "cold" UA gear and my blue bike short sleeve shirt. I had a beanie on my head to keep the top and ears warm as well as wearing two gloves. I still yet have to get a good pair of thermal socks. I read somewhere in the net that if you wrap your toes with aluminum foil (shiny part on the inside) they will tend to help on the insulation. I had nothing to lose, I put them on, it felt awkward but after a mile of pedaling it was just an afterthought.

We rode 32 miles yesterday and they were on the hilly side. I am working on getting stronger and being efficient on the hills. There were plenty of them and each time I was the last joker getting to the top. It took me a little bit to catch up to the pack after every steep incline.

Looks like I have to check the gearing system. I keep telling myself that I am not that bad at climbing and pedaling, that it is a bike problem with the gearing ration/system. I have to blame it on something. :D

I have to sit down and figure out a schedule of what the workouts will be for the next six months and then leading up to Louisville. I have to incorporate a weight lifting program as well. I need to add some muscle mass this off season as well as working on improving in the bike and specially , running! This last year I figured out that running was my biggest weakness. Not only from having knee issues but the real truth is that I SUCK! at it. I am not fast at all. I can hold a certain pace for a long distance but it is one that is not competitive nor one that will break any records. With that in mind it looks like I have to spend a lot of time working out those LEGS.

Thursday Evening Ride

Yesterday I woke up early since I had to get my boys ready for school. My usual routine when Maureen works the grave yard shift. I got them ready and out the door by 7:30.

I had planned to take a long bike ride with a group of guys. This ride was suppose to be 40 miles and leaving a certain spot in Lititz by 11:00am. Well, like a knuckle head that I am, I did not read the email in its entirety and ended up arriving at the destination point of the ride rather than the starting point. This was 35min away by car. My whole morning was shot. I guess it was not meant to be.

Luckily there is an afternoon ride on schedule every Thursday evening. It is a 26 mile course of rolling hills through Amish Lancaster County. By 5:15pm we started the short trek. It was only 3 of us this time, Roger & Randy. These two cats are Fast!! and they certainly pushed me to the limits and I knew they would be doing it. It certainly is a motivating factor for me to keep up with the fastest riders of the group. I've seen groups of 20 and these two guys are always taking off and everyone else trying to play catch-up.

We started at an easy pace of 17 to 18mp and within a few miles, it was business. We were pedaling through the maze of cornfields at speeds of 21 to 26mph at some point. I did my fare share of pulling and I tried to do those on the easiest part of the course. Needless to say, my legs were smoked after every pull and it was HARD to keep up with them as they passed. I felt I needed to slow down for a little while to let that build up of lactic acid go away. Roger & Randy ended up waiting for me three times. I found that I tend to slow down to 16 to 17mph on a steady ascent of the hills. The severe climbs or steep inclines, I can keep up... but if there is a constant ascent or grade, that is were I need to improve.

The last few weeks I have been putting my time on the bike and it looks like it is starting to pay off. I have been averaging 18.1 to 18.2 mph. Yesterday was definitely a jump up from my comfort level and one I knew I would enjoy. I do enjoy the challenge of being the newbie in the group and trying to play catch up most of the time. Riding with Roger & Randy pushed me to average 20.1. Two miles faster does not sound like much but it certainly is a jump, and a jump in the right direction. I hope to have higher numbers by March of 2010.

I am still training for triathlon and I have been swimming and running as well but nothing structured. Okay, maybe a little structured. I have been using the IM training from beginnertriathle.com . I still don't know if I will be using that one or the original one I used this year from Opentri.com .

Here is the other bit of news, I signed up for the Louisville IronMan. Yes, I did.....