Archive for February, 2011

Week 13

Posted in Workouts on February 28, 2011 by eeodim


Rest day


Bike – 5 x (2.5′ ON, 2.5′ OFF) ON = 120%/Z5/Very Hard OFF = 65%/Z1/Easy Remainder of available ride time at 80-85%/Z3/Mod-Hard (60′ total)

Run – 30′ @ my marathon pace / z2 (7:40 min per mile)


Run – 2 x 800, 2 x 1 mile all @ 5k test pace (6:46) with full recoveries between each (60′ total)


Bike – 5 x (2.5′ ON, 2.5′ OFF) ON = 120%/Z5/Very Hard OFF = 65%/Z1/Easy Remainder of available ride time at 80-85%/Z3/Mod-Hard (60′ total)


Rest day


Bike – 5 x (2.5′ ON, 2.5′ OFF) ON = 120%/Z5/Very Hard OFF = 65%/Z1/Easy Remainder of available ride time at 80-85%/Z3/Mod-Hard  (75′ total)

Run – Brick run as easy jog @ EP/Z1/Easy to stay loose  (25” total)


Rest day



‘ – mins

(x’) = anything in parentheses is the rest interval. Just ride/run easy for x minutes or seconds.

2 x 1 – An interval set of 1 mile done twice. Often shown with a rest interval in parenthesis afterwards as in 2 x 1 (4′).

run zones:  z5, z4, z3, z2, z1 = 6:46, 7:12, 7:22, 7:40, and 8:57 min / mile paces

MS – Main set

HMP – Half Marathon Pace

MP – Marathon Pace

TP – Threshold Pace

EP – Easy Pace



2.25.11 – 2.27.11

Posted in Workouts on February 28, 2011 by eeodim

Friday, 2.25.11

Most Friday nights I get home and just collapse.  My body feels the drain from a weeks worth of work and I’m done.  This Friday I had to hop on the bike for 60 mins though as I took Thursday off.

Workout: 5 sets of 2.5′ on / 2.5′ off.  “On” = 120% at z5 /  “Off” = 65% at z1.  Rest of the time at 80-85% or z3.  Stats

Saturday, 2.26.11

Took a surprise rest day and spent the whole day with my family.  Even though weekends are when I can get some well needed time in I took the liberty of resting up.

Sunday, 2.27.11

Brick workout today.  I should have taken the opportunity to bike outside as the weather was so nice, but I still need to get all my riding gear out of winter storage.  I did do the run outside.

Bike workout: 2 x 15′ (4′) @ 95-100%/z4. Then 3 x 2.5′ on, 2.5′ off.  Finally, 1 x 20 @ 80-85%/z3.  Stats

Run workout:  My plan stated I should run 30-40 mins at z1 (8:57 min/mile), but seeing that I didn’t workout Saturday and I have the NYC half marathon coming up in late March I wanted to get more miles in.  I ended up going for a little over an hour and accumulated just over 9 miles.  I think I’m getting stronger!  Stats

S is for “Sarah”

Posted in Happy Thoughts Library on February 28, 2011 by eeodim

First it was basketball, next came soccer, followed by boxing and then a decathlon.  Now, it’s triathlon’s / Ironman.  Few women would be able to put up with a schedule such as mine.  Never able to sit still, always looking for the next activity.  What makes it even more amazing is Wifey doesn’t come from an athletic background, so it’s a bit tougher to see where my drive comes from.  I have had a soccer ball at my feet since I was 3 or 4, so this is part of my life – to be active is as natural as breathing.

What can I say?  She is my rock.  Without her strength and support I would not be able to do this.  Thank you baby.


I am a champion

Posted in Pics / Video, Random on February 26, 2011 by eeodim


Posted in Workouts on February 24, 2011 by eeodim

Only 30 mins on the treadmill last night.  Was supposed to go a full 60, but life beckons.  I ran intervals again: 4 x 200 and 2 x 1000 at my z5 pace (6:40 min/mile).  The remaining time was run at varying paces from 7:00 – 8:00 min/mile.  Just over 4 miles run total.  Garmin Stats (Heart Rate only)

I’m finding it tougher and tougher to enjoy running on my damn treadmill.  So mundane, so boring, so blah.  Last nights saving grace was being able to watch Carmelo make his Knicks debut.  He looks good in blue and orange.

Finally, since my run this past Sunday I’ve been experiencing a nagging heel pain in my right foot.  Wifey was diagnosed with plantar fasciitis earlier this year and her symptoms seem eerily similar to what I’m experiencing now.  I’ll ice, stretch, and pop some ibuprofen for the time being, but I’ll have to keep a close eye on it.

Mini-Goal #4: Nix the Sweets

Posted in Mini-Goals on February 23, 2011 by eeodim

So last night I walk in the door, say hello to the family, enter the kitchen and this is what greets me:

A nice little batch of oatmeal chocolate chip cookies.  I’m actually pretty proud of myself as I could have taken down the whole container right then and there.  Knowing that I still had to workout though I thought better of it and decided that at the minimum I should wait until I had burned a few calories.  Needless to say I finished my workout and without a hint of hesitation ate two of ’em on my way to the shower.

Fast forward to this morning and my boy, Withrow, tells me he’s on a mini mission to bar himself from eating any chocolates or sweets for the next 10 days.  Never one to back away from a challenge and considering I haven’t established a “Mini-Goal” for quite some time I agreed to join his cause.  So … for the next 10 days I will not be able to take down any chocolates, desserts, candy, or sweets of any kind.  NOT an easy goal by any means seeing that I have a wife who’s a certified chocoholic.

I guess we’ll see where we are in 10 days time, but my guess is I’ll be able to adhere to the program.  God I hope those cookies are gone by the time I get home tonight!


Posted in Workouts on February 22, 2011 by eeodim

“It’s biggest loser time!”

The Biggest Loser = great motivation when riding the trainer.

Brick workout.  45 mins on the bike (Bike Stats) followed by a 2.5 mile run at my z2 / 7:40 min per mile pace