Friday, January 25, 2008


My Ironman journey in 2006 was traveled along with one of my mentors, Willie Brennan. He has taught me much and being hard-headed is definitely a trait that he has shared with me.

Willie is signed up for Ironman Florida 2008 and we are sharing the journey again. However, Willie sent out word via email today that doesn't bode well for a spring training program...

Went to the third doctor today – he confirmed a previous diagnosis – of compartment syndrome that has created the nerve damage that has deteriorated to acute muscle atrophy in my lower right leg. I’ve had it for at least 4 years and every time I’ve run with the pain – I’ve continued to do inflame the area which has led to the nerve damage. Surgery is my only option to alleviate any more damage – and no guarantee that it will reverse the muscle atrophy – of course he wants me to remain positive since it appears this is my only hope.

Surgery is scheduled for March 18 – then on to therapy (physical and mental) – then see if I can run at that time…

And if you’re wondering – no I have not given up yet – that would give the appearance that I have any sense at all.



Knowing Willie, this is just a temporary setback in training. Another goal-driven zealot, I believe it'll take far more than surgery in March to keep him from being on the shores of the Gulf of Mexico come November 1, 2008.

Definitely gives me some gratitude, too. So far, so good for me on the injury-front.

Wednesday, January 16, 2008

We Come to Pump You Up

OK, so I weighed myself at the gym yesterday. Uh oh... I tipped the scale at 213 pounds! I asked the next guy who weighed himself if he thought the scale was accurate. He weighed in at 214 lbs. and seemed satisfied that this was what he was expecting. So, it appears that I've packed on a little more muscle than I had anticipated. Of course, I was mortified to be north of 210 lbs. and I don't think I've weighed this much since I started doing triathlon in January 2004.

I am going to commit to getting some "real" measurements done and some photos so that I can more accurately track progress.

At this time, I feel it necessary to be down around 190 lbs. for IMFL 2008. I was 196 lbs. for the event in 2006 and losing some more weight I feel will enable me to have a faster time.

Sunday, January 6, 2008

2008: Year of the Ironman

The holidays are over. The Redskins miraculously made the playoffs and have now been knocked out. There are three main things to report on as the new year begins.

1. Diet: I stuck to my December diet routine and am happy to report that outside of (1) fried shrimp I ate at the office holiday party on December 20, (6) French Fries eaten on December 28 at a University of MD basketball game and (1) cup of hot cocoa drank in a cold rain at FedEx Field during the Redskins dismantling of the Dallas Cowboys on December 30, I hit my goal. It felt so good to eliminate those trigger foods, I have decided to do it again this month and started on January 2. I am enlarging my trigger foods to include pork sausage and pork bacon.

2. Training: I am finished with my heavy weightlifting routine and am starting a more tri specific weightlifting schedule. I definitely packed on some muscle and got up to doing 100 lbs. on the flat dumb-bell bench press. The idea is to start cutting the muscle and making them longer and more "slowtwitch" so when we amp up the training schedule with swim, bike and run that they respond and help improve performance. I intend on being self-coached again this year and I will probably follow the training schedule found here. That schedule will probably kick in around the end of February and in the meantime, I'll lift 3 times a week and get in a couple of runs a week. My target is to get outside on the bike at least once a week for 2 hours. The idea is to simply work on technique and not lose fitness levels.

3. Race Report: I ran in the Al Lewis 10 Mile race yesterday. It was a cold morning. My daughter was taking her Middle School Magnet Tests in the morning so I had to take care of that before the race. I got to the race site at 8:30 and had a half hour before race start. A guy from work met me there as he was running, too. I ate a little Hammer Gel and was sipping on Accelerade prior to 9 am. Finished a whole bottle. I carried a Hammer Gel flask and (2) 7 oz. water bottles with me and was bib number 69. At the start, I was in the front of the line and quickly passed by about 50 runners within the first mile. I did an 8:30 first mile and settled on that pace until the only hill on the run at mile 4.5. I walked the hill and near the crest was passed by about 10 people who were in a pack behind me. I started running again near the turnaround (was at 46:50) and on the way back down the hill passed them all again. I was by myself again until about mile 7 and two people caught up to me. I paced with them and the female dropped her pace while the male picked his up. At about mile 9, I couldn't see him in front of me or her behind me and my form started getting sloppy. But, I dialed in my cadence, did about a 9 minute mile and finished with a time of 1:29:25. It was a couple of minutes off my time in 2007 but ahead of my time from 2006 as I was prepping for Ironman Florida 2006.