The Craziness Not Done Yet........

What a week this has been......While training continues to go great a lower volume week could not have come at a better week. This is the busiest weekend of the indoor track & field season for my teams at Susquehanna University. The teams competed at Bucknell University yesterday and today and tomorrow we will be hosting a high school invitational with 750 athletes scheduled to compete. Then of course it calms down a little as we host a collegiate meet Friday evening but luckily that will involved only 5-6 schools including us.

After 3 solid weeks to start the year, this past week was a lower volume week the freshen the body for the next build-up. I had been averaging over 11.5 hours a week of training and lowered that this past week a decent amount. I am amazed at how quickly my endurance in the pool is coming back. Just a couple weeks ago I was feeling it after swimming 150 yards but just the other day I swam 1500 yards in 21:00. And my running workouts on the track continue to improve. This week I graduated to tempo 1000's x 5 and finished up with 4 x 200 at mile pace. That workout went extremely well other than the unusually hot fieldhouse. The training on the bike has never been better since the purchase of the new magnetic trainer:

New Training Totals:
Week -
Bike - 6 rides/ 161 miles/ 7.39 hours/ 21.8mph
Run - 3 runs/ 15 miles/ 1.74 hours/ 6:58 per mile
Swim - 2 swims/ 3000 yards/ .76 hours
Total - 11 workouts/ 177.75 miles/ 9.89 hours
2012
Bike - 22 rides/ 705 miles/ 32.63 hours/ 21.6mph
Run - 12 runs/ 74.75 miles/ 8.92 hours/ 7:09 per mile
Swim - 9 swims/ 7 miles/ 3.54 hours
Total - 43 workouts/ 786.75 miles/ 45.09 hours

This weeks goals:
Bike - 6 rides/ 180-200 miles
Run - 3-4 runs/ 20-25 miles
Swim - 2-3 swims/ 3000-4000 yards

Not sure what I keep waiting on but pretty certain I will be pulling the trigger and entering the Ironman 70.3 National Harbor. It looks like it might be a bit more challenging than Syracuse and Providence but it is a month later than the others and the extra training time will be good. Plus that gives me all of June and July to plan the TdO '12! The Epic event to end all epic events.

A 70.3 Will Be In The Plans!

Well, winter has finally hit Central Pa. I woke up this morning to a fresh coating of 4-5 inches of snow. So obviously, that means the indoor trainer for a little bit. Granted, i was not able to get outside for any of my rides this week as it was pretty damn cold and windy all week. Hopefully the days of snow will be few and very far in between. It is amazing I survive in the Northeast given how much I hate the cold and snow after living in Las Vegas, NV for 5 years.

Training continues to go well as I learn to balance all three sports and a hectic coaching schedule. The next 7-8 days will be crazy with hosting 1 collegiate meet tomorrow, then traveling to a meet at Bucknell University next Friday/Saturday and finally hosting a high school meet on Sunday. The good thing about this upcoming crazy week is that it will be a relatively easier week after 3 solid weeks of training. I will reduce the volume a little this week but maintain the intensity. I am really happy how quickly the running legs are getting back under me. In yesterday's 8 x 800 Tempo workout with 1:00 recovery (100 jog) I was able to average 3:05 for all of them and feel very relaxed doing it. Just two weeks ago I only managed 6 at 3:15 with 1:30 recovery (big improvement). I definitely have to start to add some accelerations at the end of easy days to increase the turnover. I am also starting to increase resistance throughout rides to mimic some hill climbing.

Training totals:
Week
Bike - 6 rides/ 191 miles/ 8.62 hours/ 22.1mph
Run - 3 runs/ 17.5 miles/ 2.68 hours/ 7:08 per mile
Swim - 2 swims/ 1.75 miles/ .80 hours
Total - 11 workouts/ 210 miles/ 11.5 hours

Month
Bike - 16 rides/ 544 miles/ 25.24 hours/ 21.6mph
Run - 9 runs/ 59.75 miles/ 7.18 hours/ 7:12 per mile
Swim - 7 swims/ 5.75 miles/ 2.78 hours
Total - 32 workouts/ 609.5 miles/ 35.2 hours

Now, nothing is set in stone in the schedule but an Ironman 70.3 will most likely be a part of the schedule at some point this summer. I am liking the new 70.3 that was announced this past we to be held at National Harbor. It is schedule for the 1st weekend of August and gives me plenty of time to train for that. Depending on the course, my goal is going to be finish in 4hour 45minute range. At that moment it will be a successful return to triathlons. Look for a tentative schedule within the next few weeks, including..........

TdO ' 12 !

Racing Seems So Far Off!

"The time to rise has been engaged
You're better best to rearrange
I'm talking here to me alone
I listen to the finest worksong"
Finest Worksong R.E.M.

The racing season seems a long way off but watch the US Olympic Marathon Trials today definitely can help one to get motivated to get out there and train everyday. It was great to see each race be competitive for the top 3 spots for so long into the race. Of course watching Meb win the race at age 36 gives us old guys some hope and I am sure a lot of people will be out looking for their first pair of Sketcher's running shoes. And for more motivation, the Tour Down Under gets underway tomorrow. I will be interested to see how well the new NBC Sports Network covers the event and other cycling events throughout the year.

This past week was a solid week of training. I purchased a new magnetic trainer for the bike and in the two rides on it can feel a huge difference. It definitely has a feel very close to being on the roads and can tell the quality of riding will be a higher level this year throughout the winter. I did tackle my first track workout in at least a year. I did a simple tempo workout of 7 x 800 @ 3:09 average with 1:00 recovery. It was not as bad as I though it was going to be so it gives me some confidence about getting my running legs back under me. I also felt as though my swimming stroke felt a lot smoother and longer this week as I paid a lot attention to technique in my 3 swims this week.

New Training Totals
Week
Bike - 5 rides/ 177 miles/ 8.32 hours/ 21.3mph
Run - 3 runs/ 22 miles/ 2.64 hours/ 7:12 per mile
Swim - 3 swims/ 2.5 miles/ 1.15 hours

Year
Bike - 10 rides/ 353 miles/ 16.62 hours/ 21.2mph
Runs - 6 runs/ 42.25 miles/ 5.11 hours/ 7:15 per mile
Swims - 5 swims/ 3.75 miles/ 1.98 hours
Total - 21 workouts/ 23.71 hours

This Week's Goals
Bike - 5 rides/ 175-190 miles
Run - 3-4 runs/ 22-25miles
Swim - 3 swims/ 1.5-2 miles

This week will be challenge for scheduling as school will be back in session and I will need to coordinate my schedule around coaching and practice time. It may take a week or so to figure this out. I am also starting to narrow down some possible races but I am waiting on race directors to officially announce the dates of the events. Hopefully I will be able to announce a few races in the next couple of weeks including some early season bike races.

TdO '12!

This Is An Invitation To Leave Yourselves Behind!

"Do everything you fear,
In this there's power,
Fear is not be afraid of"
James - Sound


As I begin this transition to triathlons (yet still bike race), this song says it all for me at this time. While I may have competed at a very high-level in triathlons in the past, finally making the decision to return to my roots despite years of apprehensions. After that DNF in Kona in 1997, I guess fear of failing was too much to deal with and made the decision to just run easier. I always knew I would have to return.

Well, the first seven days of triathlon training 2012 are in the books. It was a very solid week of training as I accomplished what I set out for this week. The mild winter also continues as I was able to get two more days on the bike outdoors. Getting back in the pool was not as bad as I thought it was going to be. Yes, I did feel a complete lack of endurance but my technique felt pretty smooth given the 10+ years between workouts. Now I will be spending a good amount of time concentrating on technique as I build my endurance the next 2-3 weeks. I also completed my first tempo workout since returning to running. I completed a road tempo doing 6 x 1/2 mile at threshold with 1:30 jog recovery. Today I polished off the week with a chilly (40 degrees) but relaxed 45 mile spin on the bike with some very easy climbing (933 feet).

Training totals 2012:
Bike - 5 rides/ 176 miles/ 8.3 hours/ 21.2mph
Run - 3 runs/ 20.25 miles/ 2.46 hours/ 7:17 per mile
Swim - 2 swims/ 1.25 miles/ .83 hours
Totals - 10 workouts/ 196.5 miles/ 11.59 hours

This weeks goals:
Bike - 5-6 Rides - 170-200 miles
Run - 3-4 runs - 20-25 miles (1 workout and 1 long run of 10-11 miles)
Swim - 3 swims - 2-2.5 miles

I have also started looking at a potential race schedule also. I think March, April and May will mostly be cycling races especially on weekends when I don't have a track & field meet. Triathlons will start in June and run through September. I am also looking at two potential 70.3 races (only doing one). I am thinking about Ironman 70.3 Syracuse or Rhode Island. It looks like it will be a busy summer!

TdO '12 still on the schedule also!

A Return To Roots!

As you can tell from the new title to the blog, this year will be a transition year for me. While I will be continuing to compete in bike races, I will be making my return to my start in endurance sports....triathlons. It is something that I have been thinking about for several years but watching the coverage of the 2011 Ironman World Championships in Kona really cemented my decision. Now at the same time, I will continue my cycling races as sitting as a CAT 5 racer is not good enough plus some of those races will help my bike training for triathlons. Plus I still need to be ready for the EPIC event, Tour de Owens 2012!

At this time, I have not figured out a race schedule but will be working on that throughout this week. I would love to return to my hometown and compete in the Lake Lenape Triathlon. It is a race I competed in the first three years of races finishing in 2nd place my last time. My ultimate goal is to make a return to Kona and compete in the Ironman World Championship and redeem myself from my DNF in 1997. The new picture on the blog is from that race in 1997 and was taken around mile 8 of the marathon. At the time of the picture, I was hovering around 40-45th overall and gaining on people before medical issues forced me to drop out.

Now for training, I think I have a good grasp of the bike and the run but that damn swim is something that has always got the best of me! My strengths in the bike and run and pretty much swimming with two anchors behind me always led me to the longer triathlons such as the half-ironman and ironman distance. Now, I just need to motivate myself to get in the pool and get at it. I did take the first step today and purchased some nice swim goggles! I will also need to gear up my run training and start adding track workouts back into the plan. This all gets a start this upcoming week. Today's training was simple but steady windy/cool 35 mile bike ride to start off 2012.

Goals for this week
Bike - 5-6 rides/ 175-200 miles
Run - 3-4 runs/ 20-24 miles (1 workout/1 long run of 10 miles)
Swim - 2 days/ 1-2 miles

Stay tuned for race schedule updates........

TdO '12/Kona!!!