March 13th 2018


This morning was rough.  I think I beat myself up a little too well yesterday evening, and I slept right through my alarm this morning.  I had to make up the time throughout the day, so I hit the gym for a quick 30 minute strength workout during lunch.  That felt awesome, because the limited time that I had available made me focus on what I was doing.  Get to the gym, change, get the work in, and get back to the office.

This evening, I needed to focus on the swim.  In an Ironman, you have two hours and twenty minutes to get through the 2.4 mile swim course and get into the first transition area – commonly referred to as “T-1”.  While I am a decent swimmer (I know this for a fact because my Mom told me so when I was five – feel free to go ask her and she’ll proudly confirm it), I now need to be sensitive to my pace and speed.  In order to finish the Ironman swim with some time budgeted as a fudge factor just in case I go off course or I cramp up, I really need to average 2:30 for every 100 yards covered.  The 2.4 mile Ironman swim course translates into 4,400 yards.  So this means that I have to be able to swim 88 laps in my gym’s pool in order to cover the required distance.  If I can average 2:30 per 100 yards, I will get to the transition before the cutoff time.  I used to swim in the pool without a care in the world – simply to work out muscles I didn’t even know I had.  Now, I hop in the pool and constantly check my watch.  I swim 100 yards, stop for a moment, look at my Garmin and proceed to stress about whether I can keep this pace up for almost 2 hours.  So much for the relaxation that comes with being in the water!

After my swim, I transitioned to the bike and took a 45 minute spin class.  This wasn’t on my training plan for the day, and I know I am over-doing it right now, but I threw this workout in for two reasons:

  • To burn calories and continue to drop weight, with the goal of carrying less of me for 140.6 miles than I currently lug around, and
  • Begin to simulate the feeling of climbing out of the water, changing quickly and hopping on the bike.

I finished up the evening at the gym with a relaxed run on the dreadmill.  Transitioning from the bike to the run (referred to as “T-2”) will be extremely difficult for me in May, so I’m trying to get used to the feeling of getting my legs to fire at the beginning of the run, after burning them out on the bike.  I’m shocked that I was not cranky at the end of all of this.

I’m logging these miles and competing in these events this year in order to raise awareness and donations to fight Spinal Muscular Atrophy – the number one genetic killer of kids under the age of two in the world. If you’d like more information, or check out what our charity is all about, please go to our website at Do Away With SMA. We are also on Facebook, Twitter and Instagram!!!

If you want to donate to our cause and help fight SMA, you can find our event on CrowdRise:

2018 Tri to Fight SMA

________________________________________________________________________________________

My Overall Numbers Since March 12th 2018

Strength Training:  1 hour

Swimming:

Yards:  2,200

Time: 49 minutes

Biking: 

 Miles:  57

Time:  2:45:00

Running:

Miles:  4.43

Time:  48:54

_______________________________________________________________________________________

If you’d like to follow my lunacy, here’s how you can do it:

Twitter: Twitter

Facebook:  Facebook

Instagram: JosephKolinsky

Website: Do Away With SMA

Linked In: Linked In

YouTube:  YouTube

Google +:  Google Plus

CrowdRise:  Do Away With SMA

Advertisements

One thought on “March 13th 2018”

  1. As a former swimmer of reasonable speed I have a reasonable suggestion for you. By now you probably know how fast feels. Look at the clock on the wall when you start. There should be one with 3 second hands. Glance at it every lap, not your watch. Concentrate on form. You’re likely faster than you think when your stroke is on point. It’s similar to unplugging when running. Think about your arms, and how your hand enters the water. Breath every third stroke, better for endurance. Kick from the hips not your knees. When form is on point, you will be faster. You need to be 2:25 in the pool. Open water will slow you a smidge. Account for that. I haven’t swam in a while though, but I remember that feeling of speed and endurance. Two hours in a pool was heaven.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s