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.