A Lot Of Miles!

 

"My body tells me no
But I won't quit
Cause I want more"
My Body by Young the Giant

Well, the last full week of 2012  was somewhat of a strange week for training. This past week I was only able to concentrate on one discipline - the bike. As expected, there was really no opportunity to hit the pool and I am still 4 days away from getting back in the pool. As much as it is my least favorite of the 3 disciplines, I am looking forward to getting wet again. As for my soleus, it is nearly 100% so I am still being careful on it. I tested it on Christmas Eve and got 10 minutes of easy running but could tell it was not ready yet. I have continued to roll it and try trigger point to help in recovery and it seems to be working. I am leaning towards Monday being my first attempt at a very easy 3 mile run. If I can get 12-15 miles this week, I will consider it a good week. This past week I also topped 10,000 miles (swim/bike/run combined) and 600+ hours of training, surpassing two goals I set for 2012. In the one year I have had my new car, I have put 4000 more miles on my body than the car!

New Training Totals:
Week
Bike - 7 rides/ 219 miles/ 9.73 hours/ 22.5 mph
Run - 0 runs/ 0 miles/ 0 hours
Swim -0 swims/ 0 miles/ 0 hours
Total - 7 workouts/ 219 miles/ 9.73 hours

2012
Bike - 281 rides/ 8899 miles/ 412.32 hours/ 21.6 mph
Run - 175 runs/ 1093.25 miles/ 131.55 hours/ 7:13 per mile
Swim - 133 swims/ 121 miles/ 59.58 hours
Total - 589 workouts/ 10113.25 miles/ 603.45 hours

Goals This Week (If a normal week)
Bike - 6-7 rides/ 170-190 miles
Run - 3-4 runs/ 12-15 miles
Swim - 3 swims/ 3 miles

2013 - Shit is about to get real!

#TeamUnattached

Foam Rollers - Damn That Hurts

   

Despite not running a step, this week's training still turned out very solid. The cramp I thought I had last week really wound up being a soleus strain. I have had this before but learned a few things to help speed up the recovery this go around. It has been feeling better everyday and tomorrow I start the rehab with weights. I will say this... rolling it out on the foam roller hurts like a bitch (a good hurt)! This is really my first experience with the foam roller but I can see myself using it more often it my post workout recovery process. With the lack of running, I did have my biggest week ( # of workouts & yards) in the pool. I also had one of the biggest weeks on the bike. I did also take my bike in for a quick tune-up before the fun winter months on the trainer.

New Training Totals:
Week
Bike - 7 rides/ 220 miles/ 9.81 hours/ 22.4
Run - 0 runs/ 0 miles/ 0 hours
Swim - 5 swims/ 5 miles/ 2.50 hours
Total - 12 workouts/ 225 miles/ 12.31 hours

2012
Bike - 274 rides/ 8680 miles/ 402.59 hours/ 21.6 mph
Run - 175 runs/ 1093.25 miles/ 131.55 hours/ 7:13 per mile
Swim - 133 swims/ 121 miles/ 59.58 hours
Total - 582 workouts/ 9894.25 miles/ 593.72

This week is week four of Base Building 1. This week will be a lower volume week. I am hoping that the rehab and rolling has helped the soleus so I can get 3-4 easy runs total 12-15 miles. Swimming over the next 8-10 days will be scarce if at all. The school pool is closed and not sure of my opportunities to swim during this stretch (another reason to get running again! Combining all 3 disciplines I should top 10,000 miles and 600 hours of working out after Wednesday's workouts.

Goals This Week
Bike - 6-7 rides/ 150-160 miles
Run - 3-4 runs/ 12-15 miles
Swim - ????

Kona or Vegas '13!

Hydration, Hydration, Hydration........

   

"I always loved the feel of sweat on my shirt
Stand back, son, and let a man work
Let a man work, is that so wrong
I woke up this morning shackled and drawn"
Shackled & Drawn - The Boss

For the most part, training continues to go well. I did have a minor setback in my running this week but leg feels about 99% as I write this blog. On Tuesday's easy run, my right calf cramped up 2.5 miles into a scheduled 9 miler. Unlike past years, I walked back to school instead of trying to finish the run. I believe a bit of dehydration caused the cramp and sometimes I get that when I start to move a lot of my training indoors on the bike. I need to do a better job of drinking water throughout the day.The cramp did not affect my swimming or biking. My swim continues to improve every week and my pace per 100 continues to drop during this endurance phase.

New Training Totals

Week
Bike - 7 rides/ 216 miles/ 9.7 hours/ 22.3 mph
Run - 1 run/ 2.5 miles/ .33 hours/ 8:00 per mile
Swim - 4 swims/ 4 miles/ 2.01 hours
Total - 12 workouts/ 222.5 miles/ 12.04 hours

2012
Bike - 267 rides/ 8459 miles/ 392.79 hours/ 21.5 mph
Run - 175 runs/ 1093.25 miles/ 131.55 hours/ 7:13 per mile
Swim - 128 swims/  116 miles/ 57.08 hours
Total - 570 workouts/ 9668.25 miles/ 581.42 hours

Goals For The Week
Bike - 5-6 rides/ 155-175 hours
Run - 3-4 runs/ 18-20 miles
Swim - 3-4 swims/ 3-4 miles

I will have to take advantage of every opportunity to swim this week. The pool at school closes after Friday and does not open again till January 2nd. Even if my least favorite of the disciplines, it could be a long time without getting wet. I will also begin running again this week but will take it day by day and hope to get back to 20 miles this week!

'13 = Vegas or Kona! 

Base 1 Underway

    

6 months from today until Ironman Eagleman 70.3 in Maryland.

It may seem like a long time off but the training for the race kicked off this past week. I am in Base 1 phase of training and this block will last 6-8 weeks. The focus during this phase is building and aerobic base with little to no speed work. In the pool, the emphasis is still on endurance but will put a bigger emphasis on technique. Using the buoy, paddles and flippers the past few weeks I have noticed and improvement in my stroke. And yes, I am still doing the flip turn every length!! My enthusiasm for running is growing again. I am consistently getting 4 days of running each week and completed a long run of 11.5 miles. in 1:28. I even did this over a rolling to hilly course. The bike continues to go well and and it remains a plus in my training.

New Training Totals:

Week
Bike - 5 rides/ 160 miles/ 7.2 hours/22.2 mph
Run - 4 runs/ 26.75 miles/ 3.33 hours/  7:28 per mile
Swim - 3 swims/ 3.25 miles/ 1.59 hours
Total - 12 workouts/ 190 miles/ 12.12 hours

2012
Bike - 260 rides/ 8243 miles/ 383.09 hours/ 21.5mph
Run - 174 runs/ 1090.75 miles/ 131.22 hours/ 7:13 per mile
Swim - 124 swim/ 112 miles/ 55.06 hours
Total - 558 workouts/ 9445.75 miles/ 569.37 hours

Goals This Week
Bike - 5 rides/ 160-170 miles
Run - 4 runs / 24-28 miles
Swim - 3-4 swims/ 3-4 miles

With the teams about to head home for winter break, I will be able to take advantage of a less hectic coaching schedule to build a solid aerobic base and start the 2013 race season with larger gas tank than last year!

Ironman 70.3 Worlds or Kona - It's on!

Transition To 2103 Training Complete

    

Yesterday was the final day of my transition from maintenance training to serious base training for the 2013 triathlon season. Compared to most, my training during the past 4-5 weeks may have been higher in volume but I still feel behind after my break from triathlons. The intensity has been on the low side through this stretch and will remain on the low side during the next 6-8 weeks of building some serious base. I also figured it best to start a little earlier than others but I need to take advantage of winter break and a less hectic coaching schedule. The focus will remain on volume of training and remain very low on intensity. With my goals  for the 2013  season, it will take a solid aerobic base before the quality begins.

New Training Totals

Week
Bike - 5 rides/ 156 miles/ 7 hours/ 22.3 mph
Run - 4 runs/ 24 miles/ 2.94 hours/ 7:22 per mile
Swim - 3 swims/ 3.25 miles/ 1.56 hours
Total - 12 workouts/ 183.25 miles/ 11.50 hours

2012
Bike - 255 rides/ 8083 miles/ 375.88 hours/ 21.5 mph
Run - 170 runs/ 1064 miles/ 127.89 hours/ 7:13 per mile
Swim - 121 swims/ 108.75 miles/ 53.46 hours
Total - 546 workouts/ 9255.75 miles/ 557.23 hours

Goals This Week
Bike - 5 rides/ 155-65 miles
Run - 4 runs/ 26-30 miles
Swim - 3-4 swims/ 3-4 miles

"A" Race - this is where the work will pay off
http://www.tricolumbia.org/events/?eid=2

70.3 Worlds or Kona or even both!

#Stop Me - stolen from Rich Airey