Road to Ironman: Jay Blog 8

You are the sum of everything you do. Ironman training is no different. When I look back at the end of the week, I want to see that I’ve essentially doubled the planned triathlon. This week that plan was a 750 swim, 26 bike and 3.1 run. Mission accomplished (close enough for the bike).

This week was one of those weeks where it didn’t come easy (yet came easy at the same time). Monday I had a really good swim session. Tuesday was my planned rest day. Wednesday I did both running intervals for speed and then a slower HR zone run to practice keeping my HR low. Thursday is where I had to get creative with my time. Biking 20 miles in 3 different sessions is what I had to do to get anything in. At the gym (it’s easiest to get my workouts in at the gym since we are there anyways) I got a nice VO2max circuit in. Friday was a simple cross training/olympic lifting day. Then it was off to my son’s baseball game. Which he kicked ass!

Saturday was my first outdoor (outside of swim) triathlon. I did it solo. 750 swim was an easy 11 minutes. This is where it won’t feel real, drove to gym and then hit the bike from the gym (screwed up and did 25.57) which was fairly uneventful outside of mile 11, Debbie and the kids drove by me and seeing both my kids screaming out the window gave me a boost, then run a 5k. I don’t know what my full time with transitions was but I maintained my low HR with a 15.6mph average on the bike and my running speed dropped to 11 minutes per mile flat. HR Zone training works as I then went home and did yard work all day.

Saturday ended with some much needed chill time. Jason came over and we played Spider-Man on the PS4, ate pizza and chilled with the family plus Janetta and her kids. The body feels great, the plan is working.

Thanks for reading and as always I can’t doesn’t exist!



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Lex Gedeon: Road to Ironman Blog 9

“You had almost no restful moments today.  Stress consumes your body’s resources. If you are stressed for long periods of time, you may become exhausted.”

Thanks, Garmin Fenix5 watch.  I had no idea.

I’ve talked about it before—I’m a stressed individual.  I feel the physiological signs almost constantly; elevated heart rate, arms go numb, breathing gets more difficult, exhausted, and have an overwhelming feeling of needing to run away.  Every. Day. I decided that most people have stress and I was fine. It wasn’t until this watch started tracking it that I realized how detrimental my anxiety has been to my health and to my training.

It’s May and I’m a teacher.  I just finished coaching another tennis season.  This is prime stress time. Add in constantly worrying about nutrition, worrying about how slow my swim and bike are, worrying about getting a flat on the course, worrying about the weather daily, worrying about how many times I wash my hair per week (sounds weird, but chlorine is gross and I have a schedule), and other miscellaneous bullshit and you’ve got a bundle of nervous energy ready to explode.  I realized that’s all I’ve been the past few weeks—preparing myself to fail. I don’t want to prepare for failure anymore. I want to prepare for anything, but failure isn’t one that I’m willing to settle with. My swim? I have 11ish weeks. I may get a little faster. My bike? I’ll get used to it. My run? I’ll say some prayers for knee replacement surgery post-race. But failure? It ain’t happening.

This past week, despite wanting to bang my head against a wall repeatedly, I actually got some great training in.  Monday was a Member Monday with the lovely Amanda Picciuto. It got my butt in gear. Tuesday I decided that I was going to attempt the 750 yard swim, 22 mile bike, and 5k run that I was supposed to do Sunday (the weather was horrible).  I kept my heart rate low, had a lot of alone time with my brain, and finished it feeling kind of awesome. I was tired, but I still felt like I had more to give—which is good because I only completed like 30some percent of the event. Wednesday I went in to do some shoulder rehab and stretch.  Today was some sort of horrible cardio hell that I oddly loved. Tomorrow will be a nice recovery bike and hoping to hit my tri on Saturday morning before heading to Columbus for the Rogue Invitational. Sounds busy, but this is the kind of busy that I love.


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Road to Ironman: Jay Blog 7

Headphones and music are a huge part of my life.  When I heard that you weren’t allowed to use them for Ironman, I immediately ditched them in any training (with the exception of stationary equipment).  Here’s what I have learned.

You are meant to be alone with your thoughts.  You learn who the fuck you are when you have nowhere to hide.  You start to question your decisions, your motives and learn from your past.  Most importantly, you question…. Everything! 

This past week has not been the most volume filled, I have cut back to pretty much only accessory work/injury prevention in the gym (with the exception of tabata’s) and then I do my swim/bike/run solo day and then I attempt to combine at least the bike and run one day a week. 

On Sunday that was a twenty mile bike into a three mile run (it just never was in the cards to do the swim before).  It was very interesting on the bike, I was able to maintain a pretty decent pace while keeping my heart rate down.  After my mind finally cleared of all the stuff I’ve been dealing with, I just started singing blink-182 songs to myself.

When I transferred to the run, I was amazed at the ease of the transition.  Outside of needing to use the restroom, the transition was quick and my legs weren’t at all tired.  Then I got on the run and ended up running in my old neighborhood.  It was a surreal moment.  I was fifteen all over again, the curb marks from where Bart and I used to wax and grind while skating were still there.  I smiled.  The memories were positive.  For just one day, I was a kid listening to my favorite band and skating again. 

I finished up the run and went home with plenty of energy to spare.  This week’s takeaway.  Being alone with your thoughts is sometimes a good thing.  Examine the dark corners of your brain and grow from it.  As always, thanks for taking the time to read and I can’t doesn’t exist.


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Lex Gedeon: Road to Ironman Blog 8

I fucked up.

I rode the high of completing a half marathon in less than two hours for about six days.  Then shit hit the fan. My body broke. My knee is in a ton of pain, I don’t want to work out, I’m exhausted, I don’t feel well, work is ROUGH, and a bunch of other dumb shit.  A few weeks ago, Jay said that the half marathon could be the dagger that keeps one of us from finishing Ironman and I’m terrified of it coming true. I backed it the hell off after I crossed that finish line and now I’m scared I’ll never get back on board.

Friday and Saturday became rest days as I had a tennis tournament to coach and some friends to meet at their new home.  Living life comes first always. Sunday was supposed to be my first tri attempt. 750 yards of swimming, 22 miles biking, and a 5k run.  I made it 300 yards into my swim before my head started to pound. I decided it must be my swim cap and goggles, so I adjusted them and kept going.  By the time I got out of the water (I was at like 17:50 or so), I couldn’t even see my head hurt so bad. I threw up from the pain and barely made it home.  Down for the count. Monday I redeemed myself by doing a brick of 22 miles on the bike and a 5k. I kept my heart rate low and felt great physically afterward.  However, I’m learning that eating immediately post-workout is NOT in the cards for me. Tuesday? Didn’t do much. Wednesday? Kind of worked out with rowing and T2B.  Today? Kind of half-assed a tabata and biked 3.1 miles. I definitely failed in terms of achieving what I needed to this week, but I moved. I guess that’s a positive.

The other day I was laying around the house and I was bitching about something (not abnormal, but more negative than usual).  My mom finally said, “WHERE IS THE GIRL FROM THE BLOG?” (Referring to last week’s…hi, mom. Sorry I swear so much.) And it got me thinking…where did she go?  Where did my why go? What am I doing? What’s the point? I haven’t forgotten why I started. I haven’t forgotten that I’m really strong. I’m just tired. There are so many peaks and valleys throughout this process—way more than I thought.  Like I said in a previous blog, I was ignorant as hell to think this journey would be easy.

For the next few days, I’m going to go with what feels good at a pace that feels good until I mentally feel ready to get back to it.  While I may not be the most positive at this moment, I’ll get back to it. I’m just hanging out in a valley for a minute to rest before I climb more mountains.


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Road to Ironman: Jay Blog 6

Sometimes shit happens and it blows up your plans. Sub two hour half marathon, it’s a huge milestone for runners. I do not consider myself any kind of specialist (runner/triathlete/endurance/lifter/etc.) but it was nice to check that one off the list.

I didn’t prepare properly for it. I have been researching and paying attention to how I feel at the end of long sessions and Sunday wasn’t any different. Physically, I felt fine. Mentally, I wasn’t and a lot had to do with nutrition. More had to do with the fact that I am keeping my heart rate at way to high of a level to sustain for an Ironman 70.3. That stops now.

This week, I turned to heart rate zone training. It is a kick in the ego and one that I am sure most people would quick before finding the benefits. I hope I am not one of them. For runs, I have to keep my heart rate under 147 or I have to back it down. On Thursday, that meant an 11:32 per mile average. AKA a kick right in the ego. I’m used to running sub 8-8:30 miles when I am not trying to push it. I realized just how much I have to change.

It’s Saturday, tomorrow I’m going to attempt a 22-26 mile bike keeping my heart rate below 129 straight into a 5k run keeping my heart rate below 147 again. Let’s hope I stay the course. Learning to keep my heart rate down will help me tremendously with how I feel during and after Ironman.

Thanks for reading and as always I can’t doesn’t exist.


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