2 n 1 Holmes 2 n 1...

The movie quote is from "Colors". In my case its how i "roll". 2 minutes fast walk 1 minute jog. that's the only way i can get my runs done right now. it feels good getting the workouts done.

RUN

7 miles!!! thats just 1 mile shy of my all time 8 miles.

-2 n 1 dominator

Breaky Breaks...

I think the key for me finishing the 112 ride in a decent time is to take some breaky breaks. like take 2 minutes stop at the top of a hill and stretch out then get back on. as i get more in shape they might not be as necessary but even when i was at my best on the road my toes would go numb and my back would hurt like nobody's business.

SWIM

Maybe tomorrow sprints depending on my throat health.

BIKE

75 miles today. My average was WAY bad. 13.6 mph even if i add in the Zipp 1mph advantage it's still too close to be comfortable.

RUN

I did 30 minute walk after the ride to get my legs used to pounding the pavement after a long ride.

I gots a lot of training to do.

-turkey n provy potbelly dominator

Savin' Up 4 Tomorrow...

I decided to skip today and do the "Ride for Heroes" century ride tomorrow. I think a 100 miler is a good training test for me. i need to get my on the bike nutrition correct so this will be a good time to try some things out.

-pad thai with pork dominator

It's The Ironman Not The Marshmallow Man...

just trying to get through the first week of hard training. so far i have made it but i haven't completely finished a workout yet. My body is going through the shock of hard training from doing nothing and being sick for 5 weeks. I have the big picture in mind however.

tonight i did my swim workout out of order...MISTAKE... the workouts are in the order they are in for a reason so in the future if don't think i do that day's workout will either do half/part of the workout or take a rest day and do the whole workout the next day.

I did meet a fellow ironman cda '08 participant at the pool today. his name is mike sexton like the guy from the world poker tour. you can always tell ironmen at the pool because we all have on watches clocking our lap times. and we hog the lanes for LONG periods of time.

I did make another decision today. I have to join the masters group soon. i am not worried about my swim. i am mostly worried about finishing the ride fast and having enough legs to survive 26.2... I think 2 months of masters/lake swimming should suffice. I am not underestimating the swim i just know that it will be the shortest part of the day and i just have to be strong enough to survive choppy water and have enough confidence to get out of the lake in under 2 hours.

that being said i am not chopping off the swim portion of my brick tomorrow. my throat is hurting from doing sprints in the pool today and sucking in nasty a55 (cess) pool water at high velocity.

This won't be last time i say this but...

I HATE SWIMMING

The first mile i'm ok but after that... its like "DUDE, how long do i have be in here!!!"

I will have to purchase a different wet because alas my fat a55 can't fit in the old one. I will be getting one sometime in april. that's it for now. Tomorrow is a 2 hour run/jog/walk/crawl so wish me luck.

-wendys spicy bac'n-dominator

Ridin' At Nite w/No Lite...

My dumbass forgot to charge my nite light so i went out at and 20 minutes later no lite! the good part was i was out on the sidewalk, bad news was it was really windy and some mutha (blank)ers had to throw a cup of God knows what at me!!! it didn't hit me because the wind was constant out of the south at 17mph.

the wind was crazy. but i made it through. i have a swim at lunch and 2 hours of run/walk after work. tomorrow. I think i am going to shift that workout till friday for work related reasons.

i'm really tired. ttyl.

-wind blown and tired dominator

S.N.A.F.U...

Situation . Normal . All . F****d . Up...

SWIM

3100m on saturday. was so tired of swimming that i didn't realize i was only 100m away from 2 miles.

BIKE

2 hours today

RUN

33mins today ( i left 17 mins on the table today but i was too much pain)


I was in a world of hurt today. my lower body was killing me so i didn't finish tonights workout. although the rest helped the cough go away it did nothing for my edurance, my feet, legs, saddle, arms, shoulders and back. all which hurt right now.



s.n.a.f.u. dominator...

Something NEW...

I will be including the link to the pdf workout sheet so you can see what it is i will be doing that week. Every monday i will include a link like so:

THIS WEEKS SCHEDULE OF PAIN

I will also provide a reminder of the workout site link

WORKOUT LINK REMINDER

Tomorrow is when the schedule starts in earnest. the rest of the week there is a work out every day. the next rest day is monday. tomorrow is a brick and the next day is a ride.

well that's about it for now.

-dreading the pain dominator

Happy Easter...

I just got back from mad duck to pick up my bike with my new training wheels. i am sooooo sleeeeeppppyyyyy... i will just have to make it a rest day. i have until tuesday to pick up the schedule again. tuesday after work is looking like the 2 hour ride 50 min run/walk brick. almost 3 hours!!!

-easter thankful dominator

T minus 3 months to go...

I just got back from the pool like an hour ago!!! yeah that's right! i just swam 3100 meters!!! that is the longest i've been in a pool. over 2 hours. it's clear that i will have to join a masters group to get my swimming up to par. that's fine because we are moving our office closer to las colinas so i will be able to swim before work.

there are only 3 months left to prepare and my weight is about the same as when i started 3 months ago. the good news is that easter will be over tomorrow so NO more cadbury eggs of death. the cold looks like it's almost over. so i'm gearing up for the stretch run.

-sans cadbury egg dominator

Happy Good Friday...

I never understood why they call it good friday when receiving the worlds worst historically and biblically recorded beat down doesn't sound to good to me.

Since i kept changing from my zipps (race wheels) to my training wheels and i don't get ANY benefit from training with race wheels. i just put training wheels on both the moots and the griffen. hopefully this will make a difference. the real training starts tomorrow.

-waiting for the hard stuff dominator

Mailin It In...

dominator is mailin' in the rest of the week. not going to bore you with vids since most of you don't watch. vids aren't gone but only ones that really hit me will go up.

-one eye awake dominator

Layin' Low...

Nuthin' new to report. Nuthin's up but the scale...

Lamb
Gabriel

Cat in the Hat...

Or should i say cat s*** in the helmet. so i was kind enough to transport a cat from my girlfriends mom's house to my parents house. lets just say the cat was not happy. he took a dump in my bike helmet and curled up in it. i went to mad duck today to buy a new helmet. i guess i needed a new helmet anyways but that was just too crazy for words.

I called in sick today because my throat wasn't happy being on this side of my mouth so it kept trying to jump out of it. I have about 4000 meters of swimming to do on saturday. needless to say the longest i've spent in the pool is 90 minutes. we'll see how that goes.

-cat s*** crazy dominator

Happy St. Patrick's Day...

Just wanted to wish everyone a Happy St. Patricks day. Resting up for next week.

Didn't Do Nuthin'

Took the day off. Ate a bunch of junk and laid in bed most of the day. trying to heal up.

Roni Size
Brown Paper Bag

Windy Saturday...

I went riding on the training ride with the guys this morning. I took the road bike instead of the griffen because that's the bike with the training wheels. there is no way i'm riding my race wheels for training rides from here on out. the bad thing is that because road bikes work different muscle groups than tri bikes my legs are sore in places they normally arent. and seeing as how i need those muscles from running that turned what was supposed to be a brick into a straight ride.

the airport was crazy there was no kidding a 15mph head wind constant. but it's like i explain to people its the cannonball/feather principle. in a 15mph head wind what is going to slow down faster? assuming the feather and cannonball start off the same speed? the feather of course. now switch the wind direction in a 15 mph tailwind whats going to blow further??? the feather!!! that's why big guys like head winds and small guys like tail winds.

not doing too good in the diet department cuz all i want to do is sleep and eat crap all day. i decided that i don't want to worry about that now seeing as how in exactly one week i start the 14 week training schedule. I will worry about it then. the important thing is that i am able to complete my workouts. and i am.

my biggest concern right now is getting well (no more respiratory infection) and not getting injured so your thoughts and prayers in this area would be much appreciated.

-schlotzskys bacon beefy smokecheesy dominator

Stayed Home...

I decided not to go to the Tri in LA tomorrow. 5 hours of driving both ways and i'm still sick. the best thing for me to do is rest.

Goldie
Inner City Life

Not Gaaa Daaa...

Not Gonna Doit... Decided tonight that i will not be going to LA tomorrow. I am simply too sick to risk it. The drive would be 5 hours one way and i just don't see it happening. So all that's lost is the entry fee. It would be much more than that if went i fear. I went on my ride this afternoon and 3 hours afterwards i am still coughing. Maybe i'll feel more like talking tomorrow.

-jiffy peanut butter dominator

Back on the Bike...

My legs were crazy weak and outta shape. My back and my arms are outta shape. in fact the whole dang dominator is outta shape. I am trying to figure out what i should do tomorrow. i was planning to doing some swimmin' but i think i will get the most out my race if i do a leisurely 30 miles. the swim on saturday is only 400 meters and i won't be sprinting it. i think i will be ok just showing up and swimming.

SWIM
next time i will get wet will be in Louisiana on saturday

BIKE
I got it done. it was about the same pace as last week except my AHR was way high 171 and my legs felt really weak. the main difference was that i had my zipp's on. zipps make everything easier. zipps make a 1.5-2mph average speed difference all things considered equal. combine zipps and the griffen and you have and you get a hot aero-knife through butter.

RUN
Watch Me UUUU Crank dat solja boy. That was in my iPod while i was shufflin'. I blame my baby gurl for getting that song in my head. the run i averaged what i did last week with a week off. my walk speed was slower but my jog speed was faster.

I feel much stronger overall which is good because a week from monday begins my official 14 week training program.

-sirloin steak melt dominator

Obama's 54 Double D's...

Last rest day for a while. Tomorrow i will be doing a race pace ride run brick.

AGAIN: this is not a religious or political blog nor do i endorse any candidate or religious view on this blog. this was just too funny for me to pass up. this ones here for you Clarence!!! Just watch the first part 3 minutes. but if you want to hear what he has to say about Mexicans you gotta watch the whole thing. If this offends someone i apologize in advance.

Mi Grandma's Birthday...

Rest Day #5. Felt like crap most of the day. Daylight savings has not been good to me.

Common
The Light

Slept All Day...

Literally slept all day. I love this group maybe you will too.

Lamb
Gorecki

Back From Greece...

Stay tuned... Did he... Didn't he...

Answer: He Didn't!!!
Calisa and i made a game time decision for me not to compete today. we both agreed that i would be better served by taking a pass on this one. When i woke up this morning it was 28 degrees. It was below freezing 30 minutes before race start. I just couldn't forgive myself IF i competed and i was so sick that i couldn't train for the Ironman in june. If i wasn't trying to recover from a respiratory infection i would have done it. and A LOT of people did this morning only about 40 of 450 dropped out. So i took a pass and was a spectator today. NO BIG DEAL!!! a part of me still feels like i am quitter for not competing but that will pass.

The BIG picture is finishing the Coeur d'Alene Ironman in June so it is more important to be able to put the training time in the next 3 months and the only way to do that is to be healthy enough to complete the training. Besides... I have another tri to do next weekend in Monroe, LA. Hopefully i am healthy by then and hopefully the weather will be nice. COTY make sure there is some sunshine next saturday when i come to visit.

This weeks plan of attack. Rest today, tomorrow and monday. Sprint swim on tuesday, ride/run brick race pace on wednesday. and thursday light swim or light ride depending on the weather. Hopefully i will get enough rest to satisfy Dr. Phil (the tawainese one)

-thawed out chocolate flavored dominator-cicle

Day Before Race Day...

what else is there to say... I am still coughing and i know it won't be any better before the morning. the race start temp is forecast at 29. by the time i start it might be as high as 34. don't know if i'm going to go through with it. calisa and i are here at the hotel in athens with all the gear but i'm still kinda sick so i just don't know. I honor of my cough tonights selection is

Prodigy
Breathe

It's Gonna B Cold...

I am dreading doing the race this weekend because of the forecasted temp. It is supposed to be REALLY cold this weekend. Iron Jack says it's a rain or shine event so that means its a go no matter what.

Maybe this selection will warm me up
Prodigy
Firestarter

Ironmen Are Built 1 Brick at a Time...

BRICKS... It's what separates us from single sport athletes. anybody can ride 10 miles but how many average people/athletes jump off the bike strap on the runnies' and tear ass??? or jump out the of the pool and ride your soaking wet ass into the sunset??? none really. triathletes are the only people dumb enough to do this on a regular basis. brick by brick we are made and brick by brick we get stronger and faster. it's what defines us really. as painful as they are there is nothing like feeling of accomplishment after you get one done.

So i did the ride/run brick tonight and i have to say NOT BAD. Not good but not bad. It would have been a good ride if it weren't for me slowing down every 10 minutes to cough and dry heave while riding. and i mean dry heave. gut wrenching nothing in the belly dry heave. it was like my body was trying to remove my esophagus. then i would catch my breath after 5 minutes and start back up again. keep in mind i am doing all this in the darkness of night. just me and my trusty tri newt. no animals tonight. i guess i scared them all away with the heaving. not even a skunk wants to get puked on.

On to the run. when i got back home the heaving continued for like 10 minutes. mind you there is nothing in my gut. the last solid food i had were oranges at 6pm and there were long digested by then. after all that nonsense i started back out the door for a 2 mile run. AMAZING... i almost ran, i mean shuffled, the whole way. i looked like an old man moonwalking i was going so slow but hey i'm dang near 300 lbs so what do you expect. i did way better than i did saturday and my walk was averaging about 4mph my shuffle was about 4.9 mph so all in all i made my 4.3 mph average i'm shooting [for for] the ironman. i guess i was all coughed out cuz i wasn't coughing on the run. so i finished it all at around 10:30 pm.

sorry for all the detail but this my training at this point. it's important for people to see my comitment level. if at anytime i thought i was damaging myself i would stop but i have had this coughing condition the entire time i've been an athlete (in TX anyways) i never had a cough in philly only at home do i have it which tells me it has to be related to alergies at some level. but i digress.

picked up the packet for the race this weekend. funny story. when i went bikes inc to pick up my packet, iron jack (people know him around here) is a stickler for the rules so he makes everyone that signs up for weight class step on the scale. for men it's 200 and over and women it's 160 and over. keep in mind i haven't been 200 lbs since college and at that weight i had a 4 pack. i take one look at jack and ask him if he's serious. "it's not that we don't think you'll make 200 it's that we make all weight class athletes do it." OK THEN... after i got off the scale he was like "dang you're big boy" he took a look at my howitzer legs and was like "i bet you pull some watts with those" i joked and told him that they are mostly fat like the rest of me. any one that's ever seen know's i don't have small legs. i used to be embarrased by them in 5th grade. now my fat ass belly just even it all out :)

beddy bye time.

-schlotzsky turkey breast original dominator (hold the mayo n cheese please)

Me No Like Swim Fast...

The Goal: Do sprints in the pool.
What did i complete?: A very sorry attempt at doing sprints in the pool :'(

I just didn't have it tonight. My arms were so tired after 100 meters of sprints that i ended up just swimming back and forth at my normal pace for 400 meters just to get my arms back. I know i will get better over time but still. I did 1000 meters and it took me 45 minutes. pathetic.

anyways i have a ride/run brick (race pace) tomorrow lets see how that goes.

-schlotzsky turkey breast original dominator

Hurt All Over...

Man i hurt all over. i think its one part fall and one part recovering from the brick. add to that my cough is getting worse. i ran out of the meds that fix the problem so i'll have to go the doc to get more. i don't like taking the cough medicine but without (it it's) hard to do workouts. I will try to do some sprints tomorrow. the plus side is the scale is looking a little better.

In light of the fact that i'm just a shadow of my "former" self
Thievery Corporation
Shadows of Ourselves

Ivy League Domination...

Congrats Big Red for winning the Ivy League Basketball Title. Cornell is the first team in the NCAA tournament this year. Why is this a big deal??? Because since 1958 either Penn (MY ALMA MATER) or Princeton (our hated rival) has won the Ivy League Basketball Title with only 2 exceptions. Now that's what i call having your conference on LOCK. So let Big Red enjoy their win cuz as everyone knows if you're a b-ball player and you're going to the ivy league you're going to either Penn or Princeton. Even a broken clock is right twice a day.

The weather looks pretty sketchy right now. so i don't know if i'll get my ride in. If can't then i will ride the ybb on the street and do some sprints.

stay tuned...

man that weather got bad on me in a hurry. i went mountain biking and it started to rail. the trail gets slick FAST and i fell. i heard my knee pop but i think its ok. anyways that's it for now.

-slick trail dominator

Let the Serious Work Begin...

Workout Site Reminder

March is here ladies and gentlemen. That means the 12 week workout schedule starts this month. My head is 90% in the game right now. the last 10% is the diet. I am consciously making healthier choices and i will continue to do so.

I did my first "real" ride/run brick and man that was painful. 2 hour ride, 30 min run.

SWIM
Tomorrow will do 1600 meters worth of sprints in the pool

RIDE
Brick Today/Tomorrow will ride 50 miles at some point. don't know which route just yet.

RUN
Brick Today/Will do a brick on Wednesday.

The training ride today was ok. The guys and/girl (kelly) are stronger than ever. I have to reclaim my dominator status at some point but i have to recognize i am 35lbs heavier than when i did the ms in 2006. My legs are stronger and i have more endurance than then but carrying 2 bowling balls in my camelpak doesn't make me faster... :( i did see the "chris-a-nator" and kurt out on the route today.

Dominator it's about the DIET, DIET, DIET!!! (i keep this as my mantra) We have entered the Cadbury Cream Egg season and everyone knows this is my weakness of all food weaknesses.

When i was 6 i was shopping with my mom and i passed a display of cadbury cream eggs. she didn't let me have any but i just saw the commercial and i was determined to try the "clucking bunny" candy. so when she wasn't looking i stuffed my pockets full of them. when i was helping her load the groceries into the car a bunch of them fell out. after she slapped me and threatend to call the cops on me she made me appologize to the store manager for stealing. every since then i made sure i "PAID" for the eggs EVERY easter since. I have had them EVERY Easter since.

-Cadbury Cream Egg dominator

Happy Leap Year Day...

Quich training note: I swam a mile at lunch. Now to the important stuff:

Happy 29th of february DYK Tony Robbins was born on this day? And so was Antonio Sabato Jr and Ja Rule. Why do we have it? if we didn't we would have a winter in july in 10000 years (i did the math)

ALSO. Since it is the end of Black History Month i will give a shout out to Notable Black Scientists and Engineers so check out the list just to see what all Black People have done for this country

• Otis Boykin (1947-1982)-inventor of the pacemaker,and guided missile




• Benjamin Banneker (1731-1806) – Mathematician, astronomer, clockmaker, and publisher



• Earl S. Bell (1977-) – Inventor, architectural theorist, building designer.



• Leonidas Berry (1902-1995)- Gastroenterologist. Pioneer in the development and use of the gastroscope.




• Herman Branson (1914-1995)- Physicist, Educator. Best known for his research on protein structure.



• David Blackwell (1919-) - Statistician



• St. Elmo Brady (1884-1966) - Chemist



• E. Luther Brookes (1900s?-?)- Chemist, Educator



• William Warrick Cardozo (1905-1962) - Pediatrician. Pioneered research on sickle cell anemia. In October 1937 he published "Immunologic Studies in Sickle Cell Anemia" in the Archives of Internal Medicine, many of the findings still valid today.




• Ben Carson (1951-) - Pediatric Neurosurgery at Johns Hopkins University



• Emmett Chappelle (1925-) - Scientist and researcher who made valuable contributions in several fields: medicine, biology, food science, and astrochemistry.



• George Washington Carver (1865-1943) - Botanical researcher




• David Crosthwait, Jr. (1898-1976) – Research engineer. An expert on heating, ventilation, and air conditioning. Received some 40 U.S. patents relating to HVAC systems.



• Marie Maynard Daly (1921-) – First black American woman with a Ph.D. in chemistry



• Charles Drew (1904-1950) - Medical researcher



• Lloyd Noel Ferguson (1918-?)- Chemist, Educator. First African American to receive a chemistry doctorate (1943, University of California, Berkeley).




• Sarah P. Goode (1850s-?) - Inventor of the hideaway bed, and first African American woman to receive a patent in the United States



• Joseph L. Graves Evolutionary biologist



• Lloyd Hall (1894-1971) - Chemist



• James A. Harris (1932-?) Co-discovered two new elements, Rutherfordium (element 104) and Hafnium (element 105) , at Lawrence Livermore Laboratory.



• Walter Lincoln Hawkins (1911-1992) - Scientist and inventor at Bell Laboratories




• John E Hodge (1914-1996) - Chemist



• Erich Jarvis - Duke University Neuroscience who studies bird sogs



• Elgy S. Johnson (?-1987)- Mathematician




• Frederick McKinley Jones (1893-1961) - Inventor



• Percy Julian (1899-1975) - Chemist



• Ernest Just (1883-1941) - Biologist



• Samuel Lee Kountz, Jr. (1931-1981)- Transplant surgeon/researcher. A pioneer in organ transplantation, particularly renal transplant research and surgery. Author or co-author of 172 articles in scientific publications.



• Lewis Latimer (1848-1928) – Inventor




• USAF Major Robert Henry Lawrence, Jr. (1935-1967) first black astronaut and member of the Air Force's Manned Orbiting Laboratory program



• Jan Matzeliger (1852-1889) – Inventor




• Henry McBay (1914-1995) - Chemist



• Ronald McNair (1950-1986) – Astronaut killed during mission STS-51-L



• Garrett Morgan (1877-1963) – Inventor



• Norbert Rillieux (1806-1894) – Inventor and engineer




• John Uzo Ogbu (1939–2003) – Anthropologist who studied race and intelligence



• Claude Steele (? -) – Social scientist who first studied stereotype threat



• Daniel Hale Williams (1856-1931)



• Granville Woods (1856-1910) – Inventor




• Madam C.J. Walker (1867–1919) – Inventor, Legendary female inventor of Black cosmetic products.

-grateful for all that came before me dominator