5 miles UP A MOUNTAIN

We swam in Glen Lake NH this morning for about 20 minutes then we went to the Mooseman Course at Wellington State Park in Bristol to ride.

Swim .53mi http://www.gmap-pedometer.com/?r=3739680

We got to the park and started our ride. It was actually very nice riding along the lake on tight switchback roads. It reminded me of when i was racing motorcycles. So there we are riding and not really knowing where we were going. We took a turn and started up a hill. No problem, we are in NH, you have to like hills. So we're climbing, and climbing, and climbing. The (curse word here) hill never stopped. Rumor has it that we were climbing for over 5 miles. But as they always say, what goes up... on the way down we saw "hill truck" warning signs that said a mile. And we saw a few of them. It ws a good ride and felt really good when it was done. I had never ridden any distance close to that and it felt good. The gearing on my mountain bike limited some speed on the flats and down sections but it wasn't that bad at all.

31.4 mi, avg 15.7 mph, max 45.7 mph :-)

No Rest for the Weary

I went for a longer run today in anticipation of having a few beers tonight at the 900 Degrees Fundraiser event. When i run, i usually go a little faster then walk for 10 to 20 sec if i need to. Today i tried to just run a hair slower and not walk at all, (not that here is anything wrong with that). I did it and ran faster per mile than Monday.

6.48@55:27

Back Running

Ran my loop again.

5.58@48

Open Water Swimming is Awesome

I woke up at 6:30 and looked outside excited for our first open water swim. It was dark and raining. I went out side to put my bike in my truck for the ride after and i could see my breathe...

I got to the lake and we put on our wetsuits. (I REALLY need to run more.) Swimming with a wetsuit is so awesome. Each stroke with your arm moves you so much

We did our workout then i stayed longer and swam more with Coach Bob, (he is starting a open swim swim lesson soon so i'll keep you posted). We swam across Glen Lake 6 times.

When i was in Florida last week I tried really swimming in the ocean and the waves and current made it very difficult and with no one to really keep and eye on me made it dangerous. So i just played there instead.

May 3- May 7 In Florida

I was in Florida visiting my Mom this past week. I did some swimming in the pool but it was short and i was teaching my son to swim. I also did a short 2 mile run in the muggy 93degree burning sun and realized i rather be in the pool. It was a great week just not for training.

Swim and nice ride

We swam for 10 minutes to see how many laps, then we swam 20 lengths to see our time. After we went for a bike ride around Lake Massabesic.

1200M+
22.8mi (avg 16.2mph) bike

Gorgeous day for a ride

Not a cloud in the sky... I think its 'cause a hurricane is blowing through. I'm riding today into the wind and when the wind dies down my speed increased by 3 mph with peddling any harder. It was like this for over 7 miles. I decided i was tired of it (not tired) so i turned around. I was working for 12-14 mph and after the turnaround i was cruising at 23 mph and top out. (mountain bike with road tires.)

18.5 miles (avg 16.2 mph)

FUND RAISING DINNER TONIGHT at Shorty's in Manchester
If you go be sure to put your receipt in the container at the front.

Biggest Loser Kicked my @$$

I watch The Biggest Loser (because Lost has too many commercials) and one of the guys ran a 5k(3.1 mi) in 21 min. My fastest was 22:53. WTF (in my defense.. ie excuses) he's younger, works out everyday for 4-6 hours and has for the past 5 months, he was being pulled by a car, he has wings... i can keep going. So anyway i get on my treadmill today in the basement with the wood stove going (alert alert more excuses coming.), because its snowing outside and I figured he averaged 6:46 min/mile or 8.9mph so i want to see what i could do.

So I'm on my treadmill in my hot wood stove basement and i run. No tears please...

2@15:26

Swimming and it not just in the pool

It is raining and cold. Even the pool was cold... it said 81 but i don't think so.
Great swim today.

20x100 w/30sec
2000M

Brick workout

So i think the name brick workout came from the way your legs feel when you are done...(tahnks Carlos. Great joke.) We started in the pool and did a nice little swim, then drove to Lake Massabesic and rode a little. (There were some nice steep hills. That which does not kill us makes us stronger. Can I get an Amen!!! Then we put our bikes down and did a little trail run. What a fun way to send and entire morning.

1600M
15mi bike
20 min run (ap. 2.3mi)

Easy run before a brick workout

Saturday our "team" trains together and we are doing a brick workout. That is when you swim then bike and then run to get accustomed to the triathlon. Knowing this i wanted to do a shorter but faster run. Now if only i could do it faster...

3@25:35

Outside is the nice side.

I started out on cool crisp morning absent from the constant roar of nearby traffic. When all of a sudden honk honk honk. I looked for the car accident but none could be found. Then two Canadian geese rise out of the clearing above the pond, zzwwwooooppp, zzwwwooooppp goes the sound of their wings as they gain altitude and honk out of sight. I clip my feet into my peddles and start my ride to the Y to swim.

1500M swim
10.6 mi bike

Nice day, Nice Run

I ran a loop that i do frequently and i started out thinking i don't want to do this but I'm going to. I remember when i was running 17+ miles trainging for my first marathon, how at the beginning it was tough because i knew i had so long and far to go. But with each step i got closer to my goal. Today i got a few steps closer too. Some hills were flatter and some "walking spots" have turned into running spots. And the few walking spots that were still around... I blame not wanting to get hit by a car.

6.5@56:53

Two days off feeling good

I was busy the last few days finishing my triathlon "Coloring for a Cure" coloring book (see sample pages on my site www.luongoart.com) and getting fund-raising dinners set up. We have 3 scheduled.

Kickin’ Cancer Fundraiser Dinner

Shorty’s Mexican Roadhouse

Northside Plaza, 1050 Bicentennial Drive, Manchester NH 03104
(603) 625-1730

Thursday April 29 All day 15% of food sales (Receipts from meal MUST be placed in container at hostess desk) go to support Tony Luongo’s participation in The Leukemia & Lymphoma Society’s Mooseman Triathlon. For more info, or to donate visit www.luongoart.com.

Kickin’ Cancer Fundraiser Dinner Event

900 Degrees Pizzeria

50 Dow St. Manchester, NH 03101

(603) 641-0900

Wednesday May 12 5-9 Great Food, Great Cause. Silent Auction, 50/50 raffle and exclusive triathlon coloring books illustrated by Tony Luongo. Portion of sales of “Triathlon Triple” from Sunday May 9-Wednesday May 12 go to support Tony Luongo’s participation in The Leukemia & Lymphoma Society’s Mooseman Triathlon. For more info, or to donate visit www.luongoart.com.

Kickin’ Cancer Fundraiser Dinner Event

Newtowne Grille

838 Boston Rd. Billerica, MA 01821

(978) 667-0021

Monday May 17 5-9 Great Food, Great Cause. Silent Auction and 50/50 raffle

20% of food sales go to support Tony Luongo’s participation in The Leukemia & Lymphoma Society’s Mooseman Triathlon. For more info, or to donate visit www.luongoart.com.

Oh and my workout... I biked to the Y swam 1500m biked home.

1500m
5mi

Group Swim and Run

I swam 1500m and it felt like work. our rest between 250s 150s and 100s was only 10 secs. We were going to bike after but it was cold and wet so we ran instead.

1500m
5.16@49:17

Not a great swim. Did some speed at the track

I swam 2000m yesterday and got back in the pool unmotivated. Swam for about 45 minutes, don't know the distance. That was a waste and i won't do that again. When I got home and ran to the track to do some speed work. I did 3 qtr miles. I was tired.

swim,
3.2@27:37
3x400 avg tired 1:35

Two Thousand Meters

I swam over 2000M today (20 football fields) and it felt good. I notice that if i keep my legs straight and kick at the hips (small movement) everything goes better. It seem more power and less drag.

5x200, 5x100, 10x50

Shooting for 8miles

But falling short. I went out for a run thinking i was going to do an 8 mile run. It wasn't feeling good and today unlike most days, i just didn't feel like running. So i picked up the pace a little and did 4.73 miles in 41:56.

4.73@41:56

1500M Race Distance

The swim portion of my race is 1500M. I figured i need to make sure i can do that in the pool. Today i did it.

10x150

Group Ride 1

We swam and did 5x200. I think a few of them i lost count and did some 250s. After that we went to Lake Massabesic and took a 13.5 mile bike ride. We ended up with some city riding so the light and traffic didn't help to keep the pace and training up. I'm planning on going out this week for a 20 mile ride. I am using a mountain bike that I replaced the knobby tires with slicks. The decreased resistance and higher pressure really made a difference.

5x200
13.5 (avg. spd 12.7 mph)

Wow nice run

I have been doing most of my running after swimming (which is were it is during my triathlon) and it's been longer and slower than i feel it should be with all the work I've been doing. Today I ran and only ran.

5.59@47:58

And it felt good.

Sa-wimmin

I had a good swim today. I started with 5x100 and felt sloppy. Then i did 20x50 and got some rhythm going and it felt great. Then i did a short run. I really need to crank up the running mileage.

5x100, 20x50
3.7@30

Practiced the Start

The start of a triathlon is in the water with 100+ other people. We got the 8 of us in one lane (about 6ft wide) and we all started swimming and tried to grab/get by the people in front so we better know what to except come race day. I had a little fun with this drill. we did 5x100 20 sec rest and then 20x25 with 20 sec rest. Then we ran.

Here the run we did.
http://www.gmap-pedometer.com/?r=3602109

1000 m
5.236@51

I'm Back and having a great time.

Had a stomach bug or food poisoning or something. (It might be all the pool water I've been drinking lately.) I didn't train Tuesday or Wednesday and i didn't feel that good today either. But i got back in the pool and my stomach felt funny the entire time but i felt good swimming. I Did a pyramid workout after warm up. 25-50-75-100-150-200 and back down w/20-30sec rest between.

Then i biked 4.25 miles to the track and did a little speed work running about 8x1 lap (1/4 mile) ave about 1:26 ish. I felt like I wasn't going that fast but working hard so I tried easing up... I don't know. This rambling is why I paint.

Last months mileage
42.24 miles less miles on the road tons more time in the pool.

Back in the water again

Monday morning and swimming laps. What a great way to start what looks to be a very busy week. Swam for about an hour today and maybe drank a little pool water...

1 hour ish swim.

800 meters in 20 minutes

Coach said we were going to swim for 10 minutes and see how many laps we did... He LIED. WE did 20 minutes of non-stop swim. 32 lengths and it was awesome. Then we went for a run. Is anyone else out there running.

Swim 1 hour
4.4@37:58

Phelps flys

I was watching some youtube videos of Michael Phelps to see how he swims... He is amazing. I got bored just swimming freestyle in the pool this week so i'm going to ask my coach about the breast stroke. That looks kinda fun/hard/a great workout. I'll let you know how it goes.
Also if you haven't donated yet please do.

1 hour-ish swim

2 days to go

Then i get a day off.
I was warming up in the pool and was really feeling my body was tired. On saturday we are swimming for 10 min and seeing how many laps we can complete. I did that today on my own and completed 450 meter (18 lengths of the pool). And it felt pretty good. I might try longer next week just for $#!%'s & giggles. I then did a few more 75's and 100's.
Then i ran 6.2 miles. What a beautiful day.

1x450 + others
6.2@1:00:23

Busy pool today

The pool was busy today. Short post today.

45 min swim
3x150, 4x75, 3x100 and misc others.

Sit and Spin

After swimming for an hour i did a spin class (an aerobic class on stationary bikes) for and hour. I must of looked like a newbie because the lady next to me was helping me adjust the bike. The instructor was telling everyone (me) if it's too much you can just sit and spin. As she realized what she had said a smile came to her face. I then had to add my two cents.

The standing parts were hard - i was unfamiliar with the bike and it felt awkward- and my leg reach lactate threshold much quicker than expected and stopped holding me up. I knew i had to keep going so i sat for 10 sec. or so and tried again. My lunges and everything else felt great. I can't wait to do it again.

1 hr swim
1 hr spin

Swam today

In the pool today and everything felt wrong. I need to refocus on tomorrows swim. Keep my head down. That is what i'll work on tomorrow.

3x50, 4x125, 3x75, 2x50

Fun Times

Today's workout started with a 20 min run out and a faster run back. Followed by a swim. I also got my recommitment papers. I will have to pay the difference from the money i raise to the minimum of $2700. I have until April 5th to raise around $2000. If you are going to donate, please do, i need you to donate NOW. The training and the event are a huge challenge and to not have to worry about the fund-raising would really help.
Thanks in advance for your support. Remember your donation is tax deductible.

4.156@37:25
4x125 just arms + more

Swimming and love'n it

I swam today at the Y. I focused on getting my head down and when i am going to breathe. I also worked on putting my arms in the water instead of may arms just going in the water and that really helped too. After my swim i went to the stationary bike and just pedaled. I was tired but it felt great to be inside on such a beautiful day.

3x50 drills, 4x75, 3x100, 4x50, 3x50 drills
10.44@33:00 s-bike

Group Run

I ran with the group at Runner's Alley in Manchester. They do a short run and a longer run and i opted for the shorter run because i'm swimming tomorrow. If anyone is into running come on by at 6:00pm on Hanover street.

4.8@43:10

Great Workout

We had a killer swim workout on today. We did a bunch of 50m drills and then I did 4x75 and then we all did 4x50 with pool buoys so we were just using our arms no kicking. It was a lot of work and a lot of fun. Then we cooled down with more 50m drills. After that we went for a run.

4x50, 4x75, 4x50, 4x50
4.23@41:24

Added note. I fell asleep on the couch at 7:00 woke up and went to bed at 9:30 and woke up in the morning after 7... it was a good workout.

Missed it yesterday

I was planning on running yesterday but the rain and cold kept me inside. And just not wanting to run on the treadmill kept me at my desk. And a deadline kept me busy. BUT i got out today and it felt really good. My legs were still tired and sore from lifting on Wednesday but as i starting running they warmed up and felt great. I was planning on a sorter run because I have swim at 730 follow by a run at 830 so i didn't want to do to much. I did ran a little easier and walked tons less. (Not that there is anything wrong with that.)

4.99@47:23

Did Squat Today.

I did squats today. I did some weight training this morning to strengthen my legs. It felt good until i went to step up a step and my hamstrings were so fatigued that my foot didn't come up. I guess it was a good work out. I'll post more weight training details in future posts.

Intensity Up'ed

Before this run was thinking that I've been running about the same for awhile now. And my legs didn't feel like they were getting stronger. (As you've heard me whine about in previous posts.) So mapped out a shorter run and was going to run faster, even though I would need to walk. There is nothing wrng with walking. One thing i do like about walking is... in a future run i will run past a prevoius walking point and know i am getting stronger.

3.11@27:44

Group Run and Swim

Our group training time was pushed back this week from 730 swim then run to 9 run then swim. I was the only one at practice today doing the Mooseman Tri. So one of the coaches and i went for a longer run. Again my legs feel heavy and i felt sluggish. I ate breakfast (oatmeal) at 7:00 and had OJ with protein at 8:30. I think i needed more fuel. Speaking of the Powerbar is a sponsor of Team in Training and we all got a bunch of bars and recovery drinks. I'll let you know what i think of them.

5.1@48
1hr swim

Busy with The Green

I got a short run in today. Finishing up the illustration for the cover, ad creation and layout for the Billerica Green. Leg are feeling tired but fighting through.

3.8@34:12

We're back running.

And I'm running. Power came back on at 6pm on Sunday. Almost 4 nights without power. I didn't mind except now I am super busy with The Billerica Green making up 3 days. Fighting a nose cold for the past 3 days but it did feel good to get out and run in the fresh air. Except for the guy with the stinky stogy, and the dumpster truck leaking what can only be described as yuck, and then yet another guy with a stogy... What are the chances.

3.6@32:09
Last Month Mileage 41.69

No Power No Swimming

Along with 144,000 people (down from 330,000) I don't have power today and the training for the Triathlon was canceled.

Rain Rain Go Away...

Wet snow and rain today so i was inside on the ol' treadmill. Not much else to say.

3.26@31

2 Muffins and a Coffee

So I did a little experiment today and had 2 apple muffins and an 8oz coffee at around 8am. I than ran at noon. Guess what i discovered. Yep! No energy. I was draggin'. When i run in the morning i have an 8oz glass of OJ and a half- ish scoop of protein powder and i feel great. Or least i feel awful when i don't. Next run (might be a while from now. We're suppose to get a bunch of snow all week.) I'll let you know how i feel.

4.5@42:22

Group Tri Training #2

We had another group training and we swam for 45 min. We needed to get out of the pool for the next group of lil' fishies. We did a little more swimming and i actually felt my shoulders getting tired. It was neat. Then we went for a run. What a beautiful day and a great way to start my birthday.

45min swim
3.17@30

Felt Good but it Felt Bad

I did not want to run today. My body. My mind. My legs. My but I did anyway. It was a struggle and it felt like I was running so slow while avoiding puddle, and walking a ton but i still ran faster than the last group run i did last Tuesday. So that feels pretty good. I'm trying to get a gym to donate pool time to train and no one is helping yet. This was actually my greatest fear of trying to complete a tri. Not getting enough pool time.

5.16@48:40

Before the storm

It's suppose to snow a bunch today so i ran early to get my workout in. It was snowing on me a little. My body had a hard time with this run. This is the most mileage (this past week) I've done in awhile an i might be getting tired. Plus i did some strength training yesterday. I only had a bowl of cereal about 3 hours ago and don't think that was enough fuel. I'll have to do better next time.

4.8@44

Tri Group Training #1

Our first group training for the triathlon was today. We did swimming drills for an hour because technique is everything. Then it was out into the cold and by that i mean the locker rooms. Burrr. We also went out for a run. Some people run more than other but the whole team did a great job. A couple of us ran a little more. My goal isn't just to finish...

1hr swim
4.5@41

Mooseman Triathlon

Yup. I've decide to compete in the Mooseman Triathlon on June 5, 2010 to raise money for cancer research.I have to swim .93 miles, bike 27.25 miles, and run 6.2 miles. I'm figuring it will take about 3 hours to complete. I need to raise money so please donate here if you can. (And I know you can :-) )

Also if anyone has a nice roadbike for sale, or better donate, or still ok, borrow that would be a huge help.

6.54@1:02

Group Run

I ran again with the group at Runners Alley. They are a good bunch to run with.

5.16@49

Last Month's Mileage

Mileage for January = 31.39
It's more mileage which is good but also longer runs. Went out today. It's nice that we haven't had the snow that we had last year.

4.6@41:18

Longest So Far

I wanted to do a longer run today. It was sunny and still a little cold. And going over bridge street and Amoskeag bridges the wind was bitter cold but i had a great run today.

6.73@60:11

Running around

I've gotten tired of running around my neighbor hood. The show banks have melted and there is finally room to run on the roads. I did a short slow run just to make sure.

3.36@34:31

A lot to do.

A bunch of work kept me in the studio this week. I need to run more because i fell better (although tired) when i do.

5.6@51:35

Ah the fresh air

Working hard on The Billerica Green last week and it was nice to get out on Tuesday.

4.5@43:05

Back at it

Ran outside again today. Did 5 laps of my neighbor hood. It was cold and the wind was blowing.

5.6@51.30

Decembers Totals

Mileage Last Month 29.86 miles.
I'm getting more serious about running and have almost entirely committed myself to running the Manchester Marathon again in November. I'm running outside again and it's cold but it's so much better than on my treadmill.

5.6@49:46