So Meghan is living with us now, and I've been doing long runs with her.
Did 10.42 miles last night in 1:18. 7:49 pace. fucking crazy. never would have thunk it.

Biking at lunch today. Maybe some hill sprints. Haha im loving this sport man.

Becoming Ironman (Parts 1-6)

There are 10 parts in total. Go to Youtube.

I got myself a pair of real running sneakers this weekend. I had enough of running in the race flats. $125 later here is what I emerged with.



Soooooooo much better.

I also think I found the sweet spot on the bike for riding aero and regular and I got a tri seat. Longer nose and the nose is really soft gel. Better. Not perfect but better.

Need to find a new place to swim. The place I regular is now closed for the summer. Bullish.

2 weeks baby!!

Meet the new edition to my running collection. Men's Saucony Pro-Rigid Hurricane 10. This is my new set of training shoes. I am suffering from the worst case of shin splints that I have ever had in my entire life, so I decided that I need to stop running in a pair or shitty NIKE+, $30 running shoes. It was time to step up my game.

I got fitted for the shoe and they sized me up. The guy was telling me that I didn't overpronate and I didn't have flat feet, so I probably needed a shoe with medium support with a neutral sole.

I tried on approximately 17 pairs of shoes and then came up with these. They were a little pricey, but hopefully they will get me through the training runs without any pain and suffering. I want to also get a pair of racing flats for the 5k's and the triathlons.





I have lined up a couple more races before the triathlon.

• May 17th - Oyster Bay 5k with Ma-dukes.
• May20th - WTC team race the Wall Street 5k
• June 15th - LI Gold Coast Triathlon
• [August - I would like to sign up for the West Point Triathlon] Tentative
• [October - Central Park Duathlon] Tentative
• [November 2nd - NYC Marathon] Tentative via lottery

We need to find a couple of races that are up in the Boston area, so that you don't have to keep travelling like crazy. We have already done two races in NY. Let's set up a race in Boston soon.

whoa. we did an eerily similar workout last night at swimming. I don't know why i dread swimming so much. Before I go, I just HATE the thought of it. Then, once I'm there and settle down after the warm-up, everything goes just fine. I need to take some calm-the-fuck-down pills or something. I have a sickness.
200 warmup
400 drills (w/fins)
3x200 progressively faster (negative splits)
2x100 sprints (85% first 50, 90% second 50)
100 cool down

I think we need to get into the ocean, stat. I want to go to Sports Authority and pick up some fins. Do some body surfing at Long Beach and just get used to the wetstuit+saltwater+waves combo. Depending on the weather, we could try to get into the ocean on saturday instead of the Tri-shop. (however, I'm always down for the motorbikes, should the opportunity present itself) Let's play it by ear, but bring home your wetsuit if you're even the slightest bit interested.

http://www.sportsauthority.com/product/index.jsp?productId=2149526&cp=710609&pageType=family&sr=1&origkw=fins&parentPage=family
or
http://www.sportsauthority.com/product/index.jsp?productId=2210556&cp=2057781.712915.1744892.1796478&pageType=family&parentPage=family
The second pair is the kind we use at swim practice, so I wouldn't mind picking up a pair of the 'Zoomers', i guess they're called. But I can't attest to how well they would work in the ocean.

At this point, I think you have turned into a one-man-running-machine. Even jon is afraid to race you, and he used to be the fastest of all of us in HS. I'm seriously really impressed with your times, dude. I think you could definitely beat 22 minutes. Especially if you were running that 2.4miler so quickly. Tempo runs are the tits, huh?

I don't think I want to set any goals for myself, time-wise, even though subconsciously I'm already having anxiety about it. I'll just go out there and have fun.... I didn't do too much of that in HS, and I don't really want to relive that situation. But, I definitely think you are in the right shape to pound out at least a 22. Let's break it down for you. Any ideas on how you want to split?

1st mile = 8:00

2nd mile = 6:30

3rd mile = 7:30

total=22:00

1st = 7:00

2nd = 7:00

3rd= 8:00

total=22:00

I think you could go......

1st=6:30

2nd=6:30

3rd=7:00

total=20:00

P.S.>

Mile Race

Ok, and just to shut you up from always saying that you can't run fast, I'm going to insist that we run a mile race on a track by the end of the summer. I am going to rabbit the first 3/4 of the race for you and you are going to run a sub 5:00 mile...... without a problem. I'll get my brother to race it with us too. He could just get off the couch and run a sub-5. He's the craziest of them all.

So there is a triathlon store called SunriseTri (sunrisetri.com) in west babylon. We should go check it out on saturday if we get a chance. We could take the motorbikes.

Went swimming at lunch today. Felt real good. Not good enough yet, but getting there.
200yd warmup
3 x 200yd at race pace. about 2 minute break in between
200 yd breathing every 5 strokes (i normally breath every three)
200 yd breathing every 7 strokes
100 yd cool down

Baby baby

On saturday, I did a tempo run and clocked in about 5.5 miles in 44 min. Then went out for 22 miles at a good pace 20+mph.

Took sunday off.

Will go for a run tonight.

Im coming for you on saturday. haha riggghhht
although I did do a 2.4mile run in 16:33 last week. OK for an overweight portuguese. : ) I just hope getting home late on Friday doesn't kill me for saturday morning.

thats a nice pedal bike.

I got the aero bars on before I went for the ride at lunch. I like them. Not sure if I was able to ride faster or if they made me more tired, but might just take a little getting used to. Might need to move my seat forward a bit too.

I ran a loop I always do as hard as i could last night. 2.4 miles. 16:33. not too shabby for me. 5k in 22 looks achievable. its gonna hurt. but hurt so good when I pass that finish line.

I went to put them on the bike this morning because I am riding today at lunch time, but they dont fit around my fat handle bars. Either need to get longer screws or maybe have the guys in the shop whip up some new brackets for me.

You coming up tonight? the 25th.

I think I'm in love. Its the 2008 Cervelo P2C Ultegra. It only costs $2500 and it comes totally kitted out. I think I might sell my motorcycle and purchase this wonderful thing.

Ok, maybe not. But maybe I will invest in a sick set of Aerobars. Speaking of, did you ever get a chance to put your's on your bike?

yo yo. So i think I'm going to bring my bike up to Beantown this weekend. Let's definately try to get out for a ride, if your down. Does your bro want me to bring up the fixed gear too? It will probably fit with the other one, no problem.

In other news..... I have my mountain bike ready for Jon Martins, did you end up finding your mom's bike for nora? Instead of the mountain bike, we should make jon ride the fixed gear for the whole 42 miles.

and..... break.