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

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)

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

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

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)

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