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Mark Dabrowski
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Nutrition For Ironman ...
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Hey John,
Nice work up there and congrats on the PR!
Thanks for the report. I'm heading up there tomorrow, in the rain of course. As to the swim, yeah if you did the whole thing you went to far. The turn around point is at about The Cottage.
I'm...
First run since Harriman, 3.5 pain free miles this morning!
Excersing restraint has been difficult but I believe it paid off. I waited utnil my achilles was pain free before starting again. Maybe I am getting smarter as I get older ;)
I replaced...
Nice update John. Yeah the ups and downs that are IM training! Keep up the good work.
Yes, it's 2 months but thankfully actually 9 weeks ( and I can use it1)
John - Just a heads up. I'm planning a Century next Saturday, 6/30. Leaving Toga Nyack (9W) around 8 am. Heading north to Bear Mtn then on to Newburgh/Beacon Bridge back to Bear (that's about 30 miles) then return to Toga via Closter, NJ.
May hav...
Perp & endurolytes on long workouts only (3+ hrs). I can tolerate Gatorade, gels and water for the shorter stuff.
Have a great weekend!
I found a sample of 4 enduralytes. Today I biked 1:50 and ran 4 miles. Used perpetuem(3 scoops), also had 2 gels on bike, and had the 4 lytes caps. Had a good run and felt good. That's more than I usually take in, felt like I was always reaching f...
Gels w/ water, not Perp. I use a flask so it's prolly a little less than 2 gels/hr. Come to think of it I usually don't drink the whole bottle in 3 hrs. I'm not very scientific w/ this stuff ;) Yes, I sip water constanly from my aerobottle.
Endur...
Hey, yeah I had a good breakfast. Always do. So u have perpetuem AND 2 gels per hour? And finish that bottle in 3hrs? Do u drink water also? And do u take gels with perpetuem or with water?
I just get annoyed when all goes well in months of traini...
Profile Information
- Hometown:
- New City, NY
- Key Race for 2009:
- Ironman USA
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Running again!
First run since Harriman, 3.5 pain free miles this morning!
Excersing restraint has been difficult but I believe it paid off. I waited util my achilles was pain free before starting again. Maybe I am getting smarter as I get older ;)
I replaced most runs with rides so my bike is feeling really strong. Swim has been going well too. If anything the layoff from running has allowed my to work harder at the other two. I may have lost some run fitness but I feel good about where I am overall.
So, I… Continue
Excersing restraint has been difficult but I believe it paid off. I waited util my achilles was pain free before starting again. Maybe I am getting smarter as I get older ;)
I replaced most runs with rides so my bike is feeling really strong. Swim has been going well too. If anything the layoff from running has allowed my to work harder at the other two. I may have lost some run fitness but I feel good about where I am overall.
So, I… Continue
Posted on May 27, 2009 at 9:30am —
Tri turned du
Once again weathermen can't be trusted. "Rain late in the day" was the call before I left my house. "Foggy in some areas". I'll give them that.
Well, as we set up transition, it started to rain, then pour. Unfortunately along with the rain, fog rolled in. After a delay the RD announced the swim would be replaced by a 1.5 mile run. I've worked really hard on my swim and with the water a reported 62 degrees I was really looking forward to the swim. Oh well, when life gives you lemons...
Had a go… Continue
Well, as we set up transition, it started to rain, then pour. Unfortunately along with the rain, fog rolled in. After a delay the RD announced the swim would be replaced by a 1.5 mile run. I've worked really hard on my swim and with the water a reported 62 degrees I was really looking forward to the swim. Oh well, when life gives you lemons...
Had a go… Continue
Posted on May 18, 2009 at 11:30am — 1 Comment
Harriman - fav training ground turns race venue
It's been quiet here in blogland as I don't like to overanlyze (or whine about) health issues as they arise. And they do. Suffice to say I've been dealing with a sore calf. The good news is I believe the worst is behind me and my bike and swim fitness have actually improved.
And so now on Saturday I put my focus squarely on my home course, the place where it all started for me 12 years ago and site of one tough Half Ironman, Harriman. I love this place. Yeah sometimes I hate it but that's just… Continue
And so now on Saturday I put my focus squarely on my home course, the place where it all started for me 12 years ago and site of one tough Half Ironman, Harriman. I love this place. Yeah sometimes I hate it but that's just… Continue
Posted on May 14, 2009 at 4:50pm — 2 Comments
Week 21 - ughhhh Harriman
What a diference a week makes! Returned to Harriman, this time solo thinking I'd increase the speed from last week's group ride. But, I was humbled once again by Harriman.
Went w/ the intentions of doing 4 loops (HIM course) but after a quick refuel after loop #2, I was chilled and the winds were relentless. Almost got blown into Tiarati, in fact my gu flask got blown out of my bento and I went back to get it. The 3rd climb up Lake Welch Drive was brutal (read, WINDY) and my time for each loop… Continue
Went w/ the intentions of doing 4 loops (HIM course) but after a quick refuel after loop #2, I was chilled and the winds were relentless. Almost got blown into Tiarati, in fact my gu flask got blown out of my bento and I went back to get it. The 3rd climb up Lake Welch Drive was brutal (read, WINDY) and my time for each loop… Continue
Posted on April 12, 2009 at 8:43pm — 1 Comment
Week 20 - ahhhh Harriman!
Family obligations had me switch the w/e up which, due to the weather, turned out to be a good thing. I only had time for the 2 hour run on Saturday and had to skip the bike. But on Sunday I had about 10 members from my triclub join me for a few loops at Harriman.
It's early, it's hilly and it was windy. I don't think I'm the most popular ride coodinator in club history ;) Kidding aside. they all appreciate why Harriman is a special place to train and will hopefully join me again.
It was nice… Continue
It's early, it's hilly and it was windy. I don't think I'm the most popular ride coodinator in club history ;) Kidding aside. they all appreciate why Harriman is a special place to train and will hopefully join me again.
It was nice… Continue
Posted on April 6, 2009 at 1:13pm —
Comment Wall (24 comments)
- At 6:29pm on May 20, 2009, John Broderick said…
- I found a sample of 4 enduralytes. Today I biked 1:50 and ran 4 miles. Used perpetuem(3 scoops), also had 2 gels on bike, and had the 4 lytes caps. Had a good run and felt good. That's more than I usually take in, felt like I was always reaching for something.
On the run I had some gatorade and within 2 min felt it rolling through my abdomen. I think I'm staying away from gatorade at least on the run.
Do u use all these products on short (2-3) hour workouts? Or just on the weekends? Its gonna get $$$!!! But what about ironman isn't, right?
Now get used to the heat! ;)
- At 5:56pm on May 19, 2009, John Broderick said…
- Hey, yeah I had a good breakfast. Always do. So u have perpetuem AND 2 gels per hour? And finish that bottle in 3hrs? Do u drink water also? And do u take gels with perpetuem or with water?
I just get annoyed when all goes well in months of training and then the race comes and u can't perform. I think back and say "couldn't I have just forced myself to run?" But at that moment, I couldn't. Or didn't. Or wouldn't.
Not sure what endurolytes are... Isn't there enough "stuff" in perpetuem already? I wonder if salt tabs would have helped. I've used them in the heat before but didn't think I needed them on saturday.
Had a great swim last night, good hard bike this morning, and looking forward to feeling good on my run tomorrow. Enjoy the weather this week!!
- At 11:03am on May 8, 2009, John Broderick said…
- will you be in in harriman tomorrow? what time do you think? it's getting to the point where i might start asking you about that boat! lol just biked up east shore road this morning, so nice! maybe see ya tomorrow, if not then at the race next week!
- At 10:57am on April 27, 2009, John Broderick said…
- yeah i saw chris running but after that race i just wanted water and shade. :) we'll be up in LP the week before, i'll let you know how it is. iffy weather for later this week/weekend, hopefully we can get outside. tomorrow i'm planning on biking up toward greenwood lake (stonetown and east shore road) for my higer intesity work-- uphill, should be able to maintain HR. see ya!
- At 9:46am on April 27, 2009, John Broderick said…
- hey mark... i was indeed there. but with all the TOGA shirts there i didn't want to say "are you mark?" 10 times. i see your finish time was still impressive! i actually felt GREAT until that big hill, then struggled a bit the last 2-3 miles. i kept a even 9-min mile for 9 miles, flew on the downhills, i was actually passing people from 3-9 miles which is very unusual for me. and my finish 2:02 was a PR by 3 minutes for me so i'm thrilled! and all after a long 88 mile ride saturday with lots of climbing!
i'm backing off distance too this week, will try to hit the recommended intensities, hopefully this leg soreness eases up by tomorrow morning when i blast out on the bike! (no trainer tomorrow, too nice!)
hope your flare-ups flare-down, and enjoy the rest of the week. yesterday was exactly 3 months till IM!!
- At 2:20pm on April 25, 2009, John Broderick said…
- i'll look for you tomorrow... just back from a hilly 88 mile ride, trying to recover quickly. hope you're enjoying the weather!
- At 9:39am on April 3, 2009, John Broderick said…
- hey thanks for the info... i'm on call for work sunday so will be out biking tomorrow. i don't think i'll be up at harriman for the next 2 weeks, meeting up with a group ride or 2 tomorrow to hopefully total 70 miles of slightly faster riding than i get at harriman. but i'll be up there most weekends after that to go up lake welsh a few more times before that nasty race in may. :)
- At 8:31am on April 3, 2009,
Margaret Bravo said… - Hi Mark- I should be up at Harriman on Sunday after my shift ends at 7:30. I'll be doing 4 loops or so. I'll look for you. I ride a P2 so if you see me say hi!
- At 7:50am on March 29, 2009, John Broderick said…
- hey mark, the only cold spot of the ride was stopping at windy tiorati circle, just to find that the water was all shut off... and then dropping down tiorati brook road. other than that it was great! ended up doing 83 miles, 5 hours riding. way over the training plan but i'm trying to up the early season base miles, i really think it can only help. not sure now if i want to run in the wet today, or do it tomorrow morning. we'll see!
- At 9:45pm on March 27, 2009, John Broderick said…
- hey mark, i'm biking up to harriman for a loop tomorrow. going clockwise 1 time then dropping out the gate hill side and biking home the long way to total 80. i'll be hitting 7 lakes around 9:45, i'm on a red trek madone. if you see me say hi!
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