Mikayla on the monkey bars (November 2011)
Kaiya Dancing (aka "Club Kaiya")
My 2011 Health and Fitness accomplishments
- Completed my first Ironman race on August 28, 2011 - Ironman Canada
- Completed two half Ironman races (Rev 3 Quassy and Bassman)
- Completed two marathons (New York on 11/6/11 and Las Vegas on 12/4/11)
- Completed my 9+1 requirement for automatic entry into the 2012 New York City Marathon
- Completed 14 other races (13 running, 1 swimming)
- Began following a plant based (Vegan) diet on 9/5/11 - immediately felt better and lost 22 pounds in about 8 weeks. Other benefits that I have experienced from changing my diet (including the complete elimination of high fructose corn syrup, all sodas, and all caffeine):
- My recovery from hard/speed workouts is noticeably better. I can run hard today and recover quickly so I can run hard (or even harder) the next day without getting injured
- I'm more relaxed
- I sleep better
- I'm a much faster runner at the same effort level as before changing my diet
- I feel lean
- I really enjoy what I eat; the key is to find what you love to eat and do it!
- My recent blood work results were fantastic - the best they have ever been
- I eat a ton to maintain my weight, easioy
- My belt size is currently a 32, which hasn't happened since high school
- Year end weight - 177. Started the year with my weight at 201 (a loss of 24 pounds)
- When I left Goldman Sachs in November 2008 I weighed approximately 225 pounds, so I'm down about 48 pounds from then (21%)
- For the first time in my life, I feel like I have the proper balance between diet and exercise
- Set personal records (PRs) in the following distances in 2011:
- 5-K (3.1 mile race) - 7:07 pace (after running a 9 mile warm up)
- 3.5 mile race - 6:57 pace
- Half Marathon - 1:40 (first half of the Las Vegas marathon on 12/4), a 7:38 per mile pace
- Marathon - 3:33 - Las Vegas 12/4/11, an 8:09 per mile pace (a 9 minute PR over the NYC marathon on 11/6/11 and a 23 minute PR over my 3:56 2010 Chicago Marathon time)
- Half Ironman
- Ironman - 13 hours 15 minutes
- I'm in the best shape of my life and have never felt better. Being lean rules!
- Ended the year healthy after starting the year hurt (had to take 6-8 weeks off from running in early 2011)
- I don't focus on how many miles I exercise anymore. Rather, I'm much more focused on the time I exercise with a focus on quality over quantity. Having said this, I thought it would be interesting to look at my 2011 mileage totals:
- Running
- Total 2011 miles run - 1,460 miles (28 miles per week)
- Peak day - 26.2 miles (3 times)
- Peak week - 54 miles
- Cycling
- Total 2011 miles cycled - 2,665 miles (51 miles per week)
- Peak day - 112 miles (Ironman Canada); 102 miles (17 loops of Central Park)
- Swimming
- Total 2011 miles swam - 88 miles (1.7 miles per week)
- Peak day - 2.4 miles (Ironman Canada)
- Total 2011 miles = 4,213 miles
- Average number of workouts per week I did in 2011 was 7.67, by far the highest I have ever achieved (2010 was 4.89 workouts per week, my previous best).
- Frequently, during my Ironman training, I exercised twice a day.
- I've been tracking this stat since 2001. Previous results:
- 2011 - 7.67
- 2010 - 4.89
- 2009 - 4.38
- 2008 - 3.69
- 2007 - 4.29
- 2006 - 3.0
- 2005 - 3.21
- 2004 - 3.23
- 2003 - 3.13
- 2002 - 4.44
- 2001 - 3.11
- Stay healthy
- Enjoy exercising
- Continue my plant based (vegan) diet with the goal of reversing my coronary artery disease. Get calcium score test to check progress at the end of 2012 or sometime in 2013
- Set a personal record (PR) in every distance I race in 2012
- Do my 9+1 New York Road Runners races for automatic qualification for the 2013 New York City Marathon
- Focus on quality over quantity for all workouts/training
- Complete Ironman New York - August 2011
- Complete the New York Marathon in November 2011
16. December 4, 2011 - Las Vegas Marathon - 3:33 (8:09 per mile)
15. November 6, 2011 - New York City Marathon - 3:42 (8:30 per mile)
14. November 5, 2011 - Dash to the Finish Line 5-K (8:03 per mile)
13. September 17, 2011 - Run for Central Park - 4 miles (7:50 per mile)
12. August 28, 2011 - Ironman Canada - 2.4 mile swim (1:33), 112 mile bike (6:44), Marathon (26.2 mile) run - (4:32). Overall time 13 hours 15 minutes.
11. July 16, 2011 - Central Park Conservancy Run for Central Park - 4 miles (8:16 per mile)
10. July 9, 2011 - Boomer's Run to Breath - 10-K - Central Park (8:23 per mile pace)
9. June 25, 2011 - Front Runners 2011 Gay Pride Race - Central Park - 5 mile run (7:38 per mile pace)
8. June 15, 2011 - JP Morgan Chase Corporate Challenge - 3.5 mile race (6:57 per mile, a PR)
7. June 5, 2011 - Rev 3 Quassy Half Ironman (Middlebury, CT) - 1.2 mile swim (55 minutes), 56 mile bike (3 hours 20 minutes, 16.8 mph), 13.1 mile run (1 hour 57 minutes, 8:59 per mile pace) - 6 hours, 21 minutes
6. May 21, 2011 - Magic Shoe 5-K race - Newport Beach, California. 22:08 (7:07 per mile).
5. May 7, 2011 - 2.4 mile open water "Ironswim" in Clinton, New Jersey - 1 hour 45 minutes.
4. May 1, 2011 - Bassman (New Jersey) Half Ironman - 5:54:23 - (1.2 mile swim, 58 mile bike, 13.1 mile run) - 5 hours 54 minutes (50 minute swim, 3:03 bike (19.0 mph), 1:53 half marathon (8:41 pace)
3. April 17, 2011 - Run for the Parks 4 mile race - 7:16 per mile
2. April 10, 2011 - Nautica South Beach Triathlon - Miami Beach, Florida - Olympic Distance (1.5k swim, 40k bike, 10k run) - 3 hours, 13 minutes
1. January 8, 2011 - NYRR Fred Lebow Classic - 5 Miles - 7:43 pace
No comments:
Post a Comment