Week 1 of 16 for half Iron distance (70.3 miles) duathlon in July

So, I am back on the horse officially!
This is week one of formal training for the Peterborough Half Ironman distance duathlon that takes place in early July. I have taken a half ironman training program designed by Matt Fitzerald, a triathlon plan guru (who you can see in person, as he is the keynote speaker at the TriSummit in Muskoka in early April. For more information, check out http://www.muskokatrisummit.com/) and fitness writer. I took his plan and slightly tweaked it. I took out the swims and jilt in some BRICK workouts later in the training to adjust to some transitions. This training plan is very different than my plan last year, as my training has increased from five days to six days, but I really like this plan as the weekday portion is doable in terms of time it will take to complete the training, as well as the long distances are scheduled on the weekends!
So, week one started on Monday. It was a rest day. I love Mondays!!!
Tuesday was the first day back on the bike, which is set up on the trainer in the basement. 40 minutes moderately with some small manageable intervals spaced throughout the 40 minutes on the bike. It felt good while on the bike. I get off the bike at the end of 49 minutes and my legs felt like they were cinder blocks….I then did a small amount of core training that will grow in time and intensity as the weeks progress.
Wed was a 4 mile run with some hill sprints. I was kind of hesitant when I went out as I have spent less time running then on the bike over the ‘off season’, but was very surprised by how great I felt running. No pain, not slow and I felt great! It wasn’t exactly warm but I was pretty sweaty guy by the end of the run.
Thursday was a 40 minute bike ride that was consistent and Friday was a 4 mile moderate run that I thoroughly enjoyed. It felt great. My ass is experiencing some saddle soreness but my legs are really good, but I think that has to do with the amount of time I spend on the foam roller in the evening after each activity. Or maybe it is the new shoes!
The weekends are scheduled for the big distances.
Saturday I had to ride the bike (on the trainer) for 35km. Due to the shape of the day, I couldn’t ride till after the kids were in bed…and after dinner out with friends…and a beer….and half of the best tasting Cherry Donut I have ever tasted! So, the ride was long and hot. Did I mention it was long? However, it was a great time to catch up watching concerts and music videos on YouTube to keep my attention!
Sunday was a 10k run. Another cold day, but beautiful and glorious! The sun was out, not a cloud in the sky. A great day to be outside. The run was great. A wonderful run with a pretty good time for a ‘slow pace’. I made the comment to my wife that my muscle memory was great. The body kicked in, the legs and lungs knew what to do and I felt super and pain free throughout the run.

Let’s see how next week goes, so stay tuned!

————————————————————————————————————–For more information on Andy running the Niagara Falls Marathon in October 2013 (and now October 2014) in memory of his uncle, Brian the Great, or to make a donation, please see the link on the homepage of the museum website at http://www.niagarachildrensmuseum.ca/. Help Andy keep Brian the Great’s legacy alive!


Getting back on the horse

Exercising can be daunting for some people. Some of my friends love to have exercise as part of their daily regimes. Others feel like they need to add it to part of their daily routine. But for me, I love to exercise when I have a plan and a goal in kind. That is the motivation that gets me off of the couch. It is the motivation that keeps my hands out of a family bag of plain rippled chips. It is the motivation to get me on the bike on the trainer in the basement or running when the wind chill is cold!

So, it is this goal and plan that will help me as I say, ‘get back on the horse’. As most of you know, I have committed to compete in a 70.3 half ironman duathlon in early July and then the Niagara Falls International Marathon for the second time (to raise funds for the Niagara Children’s Museum in honour of my uncle, Brian the Great) in late October. So, looking at the calendar, getting back on the horse is what I need to do!

This week was getting my legs used to running again, a great week to do it considering it was our Spring break where I live and had time to dedicate to getting my legs used to running again. The bad news, if you can call it that, was that my family was on vacation in the White Mountains of New Hampahire where we skied and skied and skied. So, in reflection, I didn’t run as much as I would have liked, but did downhill ski, skate or run six of the seven days.

After returning home, I am currently nursing either a bruised shin or am suffering from what could be a shin splint, not necessarily from running, but from downhill skiing. We shall see tomorrow when I get out for a run!

Stay tuned for more info as this week, I attempt to get back on the horse!!!

————————————————————————————————————–For more information on Andy running the Niagara Falls Marathon in October 2013 in memory of his uncle, Brian the Great, or to make a donation, please see the link on the homepage of the museum website at http://www.niagarachildrensmuseum.ca/. Help Andy keep Brian the Great’s legacy alive!

And so it begins…again

Hi everyone,
Hope all of you are well and you are all happy and healthy since the last time I have blogged. As most of you know by now, my journey to completing the Niagara Falls International Marathon is over. After an injury plagued final few weeks, I painfully completed one of the hardest things I have ever physically done in completing a marathon. It was emotionally and physically demanding and exhausting, and due to injuries, I took some time off over the off season to recuperate…and recuperate I did. I took up some new hobbies, like watching television, eating chips and drinking beer!

I have run only three times since October. The first one was a painful 4 k, which led to new shoes. The second and third were getting me back on the running wagon and that takes where I am today. I have cross country skied and enjoyed regular rides on my bake on the trainer in the basement, but am nowhere near any physical condition to run longer than 5k!

Last week at this time, I was preparing myself for March Break and then starting my training schedule to complete a half iron duathlon in early July in my current hometown of Peterborough Ontario. I run 2k,bike for 90k and then run a half marathon (21.1k) A big challenge, but I am ready to get back on my bike and ride the roads and toss in some 1/2 marathon training as well.

That was my plan. Then this came in the mail.



So, my mind started to run (at least something is) and decided that if friends and family of Brian the Great are going to keep the traditional alive and make this an annual event and run (a variety of distances) at the Niagara Falls marathon, then I am in…and if I am in, I want a better experience than last year!

So, I hereby declare that in October 2014, I will be running the Niagara Falls International marathon again in honour and memory of Brian the Great (as well as to raise money in his name for the Niagara Children’s Museum). Let the pain begin, but that is a story for next time!

Stay tuned for more!