2008 Week 13

Week 13

03/24/2008 - 03/30/2008

Swim - 4,400 yards 2 hr (3 workouts) Breathing is going good. Now the big thing is working on the kick. My kick flat out sucks.

Bike - 51 miles 3 hrs 10 min (3 workout) Trainer bike workout. I needed to do more biking this weekend but I bailed on a long ride Sunday.

Run - 20.50 miles 3 hrs 31 min. (3 workouts) Ended up getting in two long runs this week, since I was off Easter Monday.

Lifting/Core - 0 minutes ( 0 workouts)

Notes - It was a successful week for me. Didn't make every workout but there has to be balance between training and being a husband and daddy.

---

Happy Birthday Liam

Yes we missed having 3 kids with the same birthday by two days. So this has been a birthday weekend in our house.

Liam is 8 years old today. He is most happy that now he doesn't have to use a booster seat in the car.

---

Happy Birthday Girls

.

Where does the time go? Today my girls turn 6 years old. To throw in the cliche it feels like yesterday that they were being born.

This picture is in a frame in my office at work. It is by far my favorite picture of them.

One odd story about Twins and Birthdays. I observed this last year. I had not heard them wish each other a Happy Birthday, so I asked Caitlyn (on the right) if she said happy birthday to Kelsey (left - duh) and she told me no. I asked her why and she told me it was her birthday. I don't get the logic but she was 5. So I called friends that are twins (females also) and asked if they said happy birthday to each other growing up and they said no also. OK not a great sampling but I thought it was funny.

---

2008 Week 12

Week 12

03/17/2008 - 03/23/2008

Swim - 2,000 yards 1 hr (2 workouts) Only got 2 swims in but they were pretty good with breathing.

Bike - 32 miles 2 hrs (2 workout) Trainer bike workout.

Run - 14.10 miles 2 hrs 25 min. (3 workouts) Did not get in nearly as much as was planned.

Lifting/Core - 0 minutes ( 0 workouts)

Notes - I missed way too many workouts last week. I can only try to do better this week. Was eating well all week until Saturday and Sunday, and then it was just food galore. Too many sweets around the house.

---

Happy Easter

If you are bored check out the VIDEO'S me and the kids uploaded to youtube today. Yes they are silly and boring but hey I said if you were bored.

HERE THEY ARE.

---

2nd Attempt at NYC Marathon

Here is the e-mail confirming I am entered into the NYC Marathon Lottery. This is my 2nd attempt at the lottery and if I do not get in this year or next I am guaranteed entry into 2010. I think I would like to try this year. Don't think I woudl have been ready last year but wanted to start the lottery process. Of course I would have got the chance to run with Katie Holmes - Loved her on Dawsons Creek (I didn't just say that out loud did I)?

Dear Daniel D Seifring Jr,

We have received your application for the 2008 ING New York City Marathon.

Your entry number is 247024. Please include this number and your name in any correspondence pertaining to the marathon. To check your entry status, or to update/change personal information, click http://webapps.ingnycmarathon.org/marathonregistration and enter the username and password that you created within the application.

If you believe you are eligible for guaranteed entry, please e-mail marathonmailer@nyrr.org before May 1 deadline with a short note explaining your reasons. We'll get back to you shortly.
The lottery for U.S. applicants will be held in mid-June, and the international lottery will be held in mid-May. Results will be posted on our web site and we will e-mail all accepted entrants and process their fees upon acceptance.

For more information about the ING New York City Marathon, please visit http://www.ingnycmarathon.org. Race history, general marathon training advice, and a course simulation are all available now. Travel offers and participant information will be posted prior to the lotteries.

Thank you for your interest in the 2008 ING New York City Marathon, and best of luck.

---

2008 Week 11

Week 11

03/10/2008 - 03/16/2008

Swim - 5,300 yards 2 hr 41 min (4 workouts) I did a much better job with the head in the water this week. Getting better I an not worried about avg per 100 at this point just want to be able to do 1.2 miles in 11 weeks.

Bike - 72 miles 4 hours 30 min (5 workout) Trainer bike workout. The miles is a best guess as my computer on my bike is on the front wheel not the rear. I say I avg. 16 miles an hour to be safe.

Run - 3 miles 30 min. (1 workouts) Skipped one 30 minute workout. This week was a light run week.

Lifting/Core - 0 minutes ( 0 workouts)

Notes - This coming week is a big run week and the weather looks pretty good for getting them in outside. I was very happy with the time I spent in the pool this past week and I will try to get in 3-4 days each week.

---

2008 Week 10

Week 10

03/03/2008 - 03/09/2008

Swim - 3,600 yards 1 hr 45 min (3 workouts) Since I still swim with my head above water I have been really concentrating on doing breathing drills this past week. I will continue to do that along with kick board drills.

Bike - 8.8 miles 30 min (1 workout) Stationary bike workout.

Run - 6 miles 1 hr 2 min (2 workouts) These were all done as the 2nd. part of brick workouts both treadmill runs.

Lifting/Core - 0 minutes ( 0 workouts)

Notes - This was a pull back week for me, I pulled back a little more than I was supposed to but oh well. I am back at it this week. This week calls for about 6 swim workouts - I think I will only be able to get in 5 as I can't swim on Monday (this may change as I may sign the kids up for the pool I changed to) and I do not have access to a pool on Sunday. So I will go for Tuesday - Saturday on the swim.

I am officially 12 weeks out from my first 1/2 Ironman (technically only my 2nd Tri). I can't say I am confident where I am with my fitness level but I am determined to do it. And as previously mentioned I am just trying to finish.

We did get some potential bad news on my Mom but I will wait until she meets with her Doctor on Wednesday before I say anything more on that.

---

2008 Week 9

Week 9

02/25/2008 - 03/02/2008

Swim - 3,300 yards 2 hrs 10 min (3 workouts) Slow I know but I am working on it. Doing drills.

Bike - 58.5 miles 3 hrs 35 min (3 workouts) One outside group ride which was great to get out but the wind was killer. I hate slowing the group down but I know if I don't get out there I will never get better.

Run - 16.50 miles 3 hrs (4 workouts) These were all done as 2nd part of brick workouts.

Lifting/Core - 0 minutes ( 0 workouts)

Notes - If last week was a good week then this was a very good week. Not great yet but very good. This coming week is supposed to be a cut back week but I may add a little more than the plan since I was off a few weeks ago.

Let me lastly add, that I could not get all these workouts in if not for a EXTREMELY SUPPORTIVE WIFE. Thank you Kim, I know I don't say it enough but THANK YOU.

---

Cycle portion of the ride/run brick

Although not pretty these are the numbers from the ride portion of my ride/run brick yesterday. I did not stop my Garmin when we stopped. This was out and back and on the way back the wind was killer. Activity Route: -- Elev. Avg: 98 ft Location: Medford Lakes, NJ Elev. Gain: -3 ft Date: 03/01/08 Up/Downhill: [+449/-452] Time: 11:19 AM Difficulty: 3.4 / 5.0 Weather: Mostly Cloudy 45 F temp; 45% humidity 45 F heat index; winds W 14 G 25 Performance Distance: 24.29 miles Time: 1:45:11 Speed: 13.9 mph Pace: 4' 19 /mi Heart Rate: 143 bpm (Avg) Calories: 1841 158 bpm (Peak) Map Elevation (ft) Speed (mph) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 163 - 181 0h 00m 0% 0.00 mi Zone 4 145 - 163 0h 58m 55% 14.97 mi Zone 3 127 - 145 0h 42m 40% 10.02 mi Zone 2 109 - 127 0h 07m 7% 0.87 mi Zone 1 91 - 109 0h 03m 3% 0.05 mi (none) out of range 0h 01m 1% 0.00 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 3' 38 -0' 40 16.5 +2.6 130 +23 ft 2 3' 37 -0' 41 16.5 +2.6 148 +19 ft 3 6' 53 +2' 34 8.7 -5.2 132 -3 ft 4 3' 24 -0' 54 17.6 +3.7 142 +3 ft 5 3' 25 -0' 53 17.5 +3.6 150 -13 ft 6 3' 15 -1' 03 18.4 +4.5 144 -20 ft 7 4' 02 -0' 16 14.9 +1.0 136 -13 ft 8 3' 21 -0' 57 17.9 +4.0 146 +3 ft 9 3' 18 -1' 00 18.1 +4.2 151 -7 ft 10 3' 17 -1' 01 18.2 +4.3 153 -4 ft 11 3' 40 -0' 38 16.3 +2.4 154 +30 ft 12 3' 55 -0' 23 15.3 +1.4 153 +29 ft 13 4' 26 +0' 07 13.5 -0.4 137 -26 ft 14 3' 42 -0' 36 16.2 +2.3 146 -26 ft 15 4' 24 +0' 05 13.6 -0.3 150 +3 ft 16 4' 42 +0' 23 12.8 -1.1 147 -7 ft 17 8' 17 +3' 58 7.2 -6.7 133 +6 ft 18 4' 06 -0' 12 14.6 +0.7 142 +6 ft 19 4' 41 +0' 22 12.8 -1.1 146 +13 ft 20 4' 22 +0' 03 13.7 -0.2 147 +23 ft 21 4' 11 -0' 07 14.3 +0.4 143 -3 ft 22 4' 32 +0' 13 13.2 -0.7 139 0 ft 23 4' 32 +0' 13 13.2 -0.7 146 -6 ft 24 4' 08 -0' 10 14.5 +0.6 134 -33 ft end 10' 04 +5' 45 6.0 -7.9 131 -3 ft Versus average of 13.9 mph

Posted from bimactive.com

Run portion of the ride/run brick

Activity Route: -- Elev. Avg: 66 ft Location: Medford Lakes, NJ Elev. Gain: +0 ft Date: 03/01/08 Up/Downhill: [+78/-78] Time: 01:18 PM Difficulty: 1.6 / 5.0 Weather: Mostly Cloudy 45 F temp; 45% humidity 45 F heat index; winds W 14 G 25 Performance Distance: 3.02 miles Time: 0:30:02 Speed: 6.0 mph Pace: 9' 57 /mi Heart Rate: 147 bpm (Avg) Calories: 368 155 bpm (Peak) Notes This was the run portion of the ride/run brick. Was going pretty good until on point up a small hill my HR was climbing so I walked a little. Then it was harder to start. Should have just slowed the run but kept moving. Map Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 163 - 181 0h 00m 0% 0.00 mi Zone 4 145 - 163 0h 25m 84% 2.58 mi Zone 3 127 - 145 0h 05m 15% 0.45 mi Zone 2 109 - 127 0h 00m 1% 0.04 mi Zone 1 91 - 109 0h 00m 0% 0.02 mi (none) out of range 0h 00m 0% 0.01 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 05 -0' 52 6.6 +0.6 144 -17 ft 2 9' 53 -0' 04 6.1 +0.0 150 +3 ft 3 10' 45 +0' 48 5.6 -0.5 146 +13 ft end 13' 20 +3' 23 4.5 -1.5 152 0 ft Versus average of 9' 57 min/mile

Posted from bimactive.com