I want to be running at least 7.5 miles in 1 hour (at least) by December 20, 08 so I have some time to continue to work on it.

I have been lifting one day, running the next (up to 5 miles) and then lifting again, rest and repeat - or something similar to that. I am using my 5X5 modified lifting program adding some heavy arm workout to add size to my arms and also adding my ABS workout.

Now, I also should be working on my diet or better yet, I should be working on “cleaning up my diet” because I have been eating a lot of junk, including sweets and saturaded fats - I have not been eating as much as I used to before I started working out early in 2005 but but much more that what I had been eating since I “cleaned my diet”.

Excess of sweets, carbs and saturated fats SLOW DOWN your metabolism - I have tested it and I know… so stay away from that stuff - I mean it!

I’ll try to continue to add more information in regards to my workouts in the next few weeks.

Keep on training!

Amilcar

The video is from Mitch Thrower from the Ironman Triathlon in Kona Hawaii.

I hope you enjoyed it and got rev’ed up to train!

Amilcar

The results are below for the Sanford and Son triathlon held in Sanford, MI on August 16, 2008. I finished with lots of energy left over! You can see my pictures here.

My primary goal was to finish within 3 hours. (My second goal was to finish within 2 hours and 50 minutes). I also had individual goals for each discipline. I always like to have a reasonable goal and a more aggressive goal so I can push myself a little more if I feel good during the race.

My results are below:
I was 39 out of 81 overall.
1,500 meter swim: 36:17 (my goal was under 40 min)
40 km bike: 1:15:04 (my goal was under 1 hr 20min)
10 km run: 45:50 (my goal was under 50 min)

Total time with transitions areas: 2:41:03

So I met my goals

Olympic Tri - Overall Results
Olympic Tri - Results By Age Group
Sprint Tri - Overall Results
Sprint Tri - Results By Age Group

Have a great day and keep on training!

BTW I had lots of FUN

Amilcar

Below are some of my pictures during the race. Enjoy! I had lots of fun


Amilcar

My goal is to finish within 3 hours.

• 500 meter swim
• 40Km bike
• 10km run

My problem is trying to go too fast on the swim and to burn out before the bike. I’ll try to remember to “stay at my comfortable pace” and we’ll see how I do. I’ll try to post some pictures next week.

Have fun training or racing…

Amilcar

Friday (8/1/08 - morning):
- 30 minute swim. Water temp 84 deg. F. (too hot). I would rather have it below 80 deg F.  (I think I get too hot and tired when the pool water is too hot). I swim with an aquatic tether most of the time.

Saturday (8/2/08 - morning):
- 44 minute swim. Water temp 80 deg F. (not too bad - I felt pretty good). Then, I continued with…
- 1/8 mile “warm up” walk at 3.0mph, 6.5 mile run at 7.1mph (average) and then 1 mile of HIIT (3/16 mile run at 9.4mph following with a 1/16 mile cool down walk at 3.0 mph) - 1/4 mile HIIT sessions. Then I finished with 1/8 mile walk (cool down) at 3.0mph. 7.75 mile “total cardio run”

Sunday (8/3/08 - afternoon): I could not get up early in the morning to workout hard so I gave my body some needed rest.
- 40 minute swim. Water temp 82 deg F. (not too bad - I felt pretty good). Then, I got on the bike and I did a…
- 30 mile bike in 1 hour and 30 minutes (I improved my speed - my average on this trip was 20mph). I took a little different route this time and I was only planning on doing about 26.6 miles but with the new route, I added 3.4 more miles… not bad..  

After Saturday and Sunday, I felt a little tired and I knew I needed to rest today from training (Monday) which I am doing.

I think this was a pretty heavy weekend and all was done to build endurance but at the same time, I’m building speed.

My biggest roadblock roght now is swimming and staying hydrated throughout the training / workout.

If you are exercising for more than 30 minutes, make sure you are hydrated and stop when you don’t feel well… I have been exercising “heavy” for 3 1/2 years now so I know how much I can push my body..

Have Fun and enjoy your training!

Amilcar

I will be writting at some point some information in regards to the complete training that I follow, developed my myself.. Timing for that is unknown since I’m too busy…

Now, I am not a certified trainer or anything like that, I do this triathlon stuff for FUN

BTW, I finished 35th (overall) out of 323 participants on the Interlochen Sprint Tri. I did my best on the run, finishing 8 out of the 323. Total time: 1:17:14 (running time on the 5K - 20:54 - my best ever). I also improved on my biking since I had just purchased a new bike this year. (I borrowed a bike last year). My biking time: 39:08 on 20k. And I was not impressed with my swimming since I did my worst…. I don’t even want to mention my timing…but it was worse than last year by 2 minutes on 500meters.

Have a great day! Keep on training.

My current weight today was 130lbs (I have lost 4 lbs since I started training for the Olympic distance tri - I started to eat more to replenish my calories becuase I don’t want to get too thin). Maybe one of these lbs was just water loss since I sweat a lot.

Amilcar

Here is the workout:
- 16 mile bike. I completed the route in 51 minutes, 1 minute slower than last time. Then,
- I ran on the treadmill 3 miles at 7.0mph (comfortable pace) and I had a small HIIT right after:
- 1/8mile run at 9.6mph and 1/8mile at 3.3mph (rest/cool down). I did this twice so my “total run” was 3.5 miles.

I felt pretty good after the workout with plenty of strength leftover. I’d like to finish my triathlon with strength and energy.

5 days prior to the triathlon I’ll start to taper my training to avoid burnout. You know when your body needs a rest and you better take it before your performance goes down.

The brick workout was done on an empty stomach and that’s the way I like to train (when I train in the mornings).

I had for breakfast a chocolate smoothie with Dymatize whey protein powder, Cafe Mocha flavor, one of my favorites. I’ll publish the recipe later

Have a great day and train hard…

Amilcar

I have a new bike and I have improved my speed on the bike. I do not know if I have improved on my swimming but I have been swimming longer periods of time compared to last year. My running is not as strong as last year but I think I can still push myself a little on the day of the race…

We’ll see what happens.

Sorry, I have not been able to post my training becuase I have been busy.

Amilcar