8 Weeks Done - Time To Ramp It Up Now!

The first 8 weeks of training have gone very well. In this time, I have been able to get used to the rigors of training for three sports at one time. While the swimming and running may not be on the high volume side yet, it has been good learning to balance all the training with my coaching schedule. With my major race being Ironman 70.3 National Harbor on August 5th, these past 8 weeks served as a transition to the intense training that will begin a bit this week. The more I think about the 70.3 race, I am determined to qualify for the Ironman 70.3 World Championships. That race is in Las Vegas in September.

This past week was a little lower on the volume if you consider 10.44 hours low volume. It was good to have a lower volume week also since I was busy throughout the week with hosting our conference championships for indoor track & field. While the volume may be low in the swim and running right now, every week I am noticing a drastic increase in the ease of how I feel in those two events. This week I will be bumping both of these up and starting to incorporate some more intense workouts.

New training totals:
Week
Bike - 6 rides/ 167 miles/ 7.53 hours/ 22.2mph
Run - 3 runs/ 17.5 miles/ 2.11 hours/ 7:13 per mile
Swim - 2 swims/ 1.75 miles/ .8 hours
Totals - 11 workouts/ 186.25/10.44 hours

Year
Bike - 46 rides/ 1441 miles/ 65.80 hours/ 21.9mph
Run - 24 runs/ 149.5 miles/ 17.78 hours/ 7:08 per mile
Swim - 17 swims/ 14 miles/ 6.64 hours
Totals - 87 workouts/ 1604.5/90.22 hours

This week's goals
Bike -6 rides/ 190-200 miles
Run - 4 runs/ 22-25 miles
Swim - 3 swims/ 2.25-2.75 miles

Getting pumped for some races in 2012! 4-5 triathlons/ 5-6 bike races!

TdO '12 included!

Race Season Seems An Eternity Away!

Another week of solid and the hardest part is knowing that is still months away. Depending on my track & field coaching schedule, maybe I will be able to jump in a early bicycle race, granted that mean the weather continues to cooperate. I wish i had more time to get outside and train on the bike but at least the warm winter thus far has made it easy to stay motivated to train, especially getting out the door to run! I know my middle-distance and distance runners have enjoyed this mild winter as they have been able to get on the outdoor track for a few of their workouts. Unfortunately, like everyone else, I am waiting for the day that winter comes around and bites us all on the ass.

This past week was a good week. I was able to increase from 3 days a week of running to 4 days. It is the first time I have run 4 days in a week since mid-November. Granted the mileage was not high but when combined with the bike and swimming it makes for a lot. Swimming and biking continue to get stronger as the main focus is still on being an aerobic beast. I nearly reached 12 hours of cardiovascular work this past week. New training totals:

Week
Bike - 6 rides/ 190 miles/ 8.5 hours/ 22.35mph
Run - 4 runs/ 21.50 miles/ 2.52 hours/ 7:02 per mile
Swim - 2 swims/ 1.5 miles/ .72 hours
Total - 12 workouts/ 213 miles/ 11.74 hours

Year
Bike - 40 rides/ 1274 miles/ 58.28 hours/ 2185mph
Run - 21 runs/ 132 miles/ 15.67 hours/ 7:07 per mile
Swim - 15 swims/ 11.25 miles/ 5.83 hours
Total - 76 workouts/ 1417.25/ 79.78 hours

This week is a lower volume week after another 3 week build up. After this week, I will be looking to add a 3rd day of swimming to the schedule and continue with the 4 days of running. I am hoping to build the weekly running miles to 35-40 by mid-March. At least early March is low key on the side of track & field meets and will allow a little freedom in training schedules. Hopefully that will mean time to get outside and ride when the weather warrants.

This week's goals:
Bike - 5 rides/ 150-165 miles
Run - 4 runs / 21-24 miles
Swim - 2 swims/ 1.5-2miles

Hope the rehab is going well for 1/3 of the TdO '12 Challenge is going well. Cousin Eddie better be working too!!!!!! It will be EPIC!!

Once The Flame Begins To Catch!

"You can blow out a candle
But you can't blow out a fire
Once the flame begins to catch
The wind will blow it higher"
Biko - Peter Gabriel

The above is a great verse from one of the best songs from Peter Gabriel, who may be one of the greatest performers of all time. I believe the verse can be appropriate for all who strive to achieve greatest or a goal with an unfettered determination. It is kind of how I feel about my return to triathlons with each passing workout. I sometimes wonder why I did not return to triathlons sooner but now I will make the most of this opportunity. I figure as February moves along some more official race schedules should coming out and I can start to set a schedule leading up to Ironman 70.3 National Harbor on August 5th.

This past week was my biggest volume in regards to total miles and time working out. I did not top the 20 mile mark running but I did have two of my best runs since returning to running. The endurance in the pool is definitely climbing and it is getting a lot easier to just jump in the pool and knock out 1500-1700 yards. The quality of bike riding remains high and despite training with tri's in mind, I know I will be able to drop some solid bike races still. This week is scheduled to be the highest volume week of my base building phase.

Training Totals
Week
Bike - 6 rides/ 196 miles/ 8.89 hours/ 22.04mph
Run - 3 runs/ 17.5 miles/ 2.04 hours/ 7:00 per mile
Swim - 2 swims/ 1.75 miles/ .79 hours
Total - 11 workouts/ 215.25 miles/ 11.72 hours

Year
Bike - 34 rides/ 1084 miles/ 49.78 hours/ 21.77mph
Run - 18 runs/ 110.5 miles/ 13.16 hours/ 7:09 per mile
Swim - 13 swims/ 10.7 miles/ 5.12hours
Total - 65 workouts/ 1205.2 miles/ 68.06

Goals this week
Bike - 6 rides/ 195-210 miles
Run -3-4 runs/ 18-22 miles
Swim - 2 swims/ 1.75-2.o miles

As training progresses, I still have the goal of going sub 4:45 at Ironman 70.3 National Harbor but I am curious to see what Lance Armstrong does tomorrow as he competes in Ironman 70.3 Panama. He is also returning to his roots this year and has several Ironman events on his plate. My goal of 4:45 may change after tomorrow.........

TdO '12 - rehab the knee buddy!

All In Now!

It is now official and there is no turning back now especially for an entry fee of $265.00. This past week I officially signed up for Ironman 70.3 National Harbor on August 5, 2012. In doing my math, there is plenty of time left as there are 183 days until the race. I am so pumped for this race as I know in that time I will be more than ready to achieve my goal of 4hours 45minutes or faster. Obviously, I will need to add some lead up races (triathlons and bicycle) before the big day. Here is a link to race information:

http://ironmannationalharbor.com/

My training, still mostly a base mode, continues to go well. After last week's lower volume I added more training to this week. I dropped the running track workout this week but I did complete my longest run since I started triathlon training. I did an out and back 10 mile run taking the first 5 miles in 36:40 and finishing up in 35:20. Cycling seems to be well ahead of last year at this point since the purchase of the new magnetic trainer. I am able to simulate some good resistance and get the heart rate up high. Swimming seems to be coming back to me quicker than I thought it would. I am not really focusing on a lot of workouts as much as building endurance in the pool. I now know I can easily handle a 1 mile swim and then some as I completed a 1700 yard swim in 26:00 and felt as if I could have easily kept going but it was lunch time! I will be getting back to true swim workouts soon. Here are the new training totals:

Week
Bike - 6 rides/ 183 miles/ 8.26 hours/ 22.1mph
Run - 3 runs/ 18.25 miles/ 2.19 hours/ 7:12 per mile
Swim - 2 swims/ 1.75 miles/ .78 hours
Total - 11 workouts/ 203 miles/ 11.23 hours

Year
Bike - 28 rides/ 888 miles/ 40.89 hours/ 21.7mph
Run - 15 runs/ 93 miles/ 11.12 hours/ 7:10 per mile
Swim - 11 swims/ 8.75 miles/ 4.32 hours
Total - 54 workouts/989.75 miles/ 56.33 hours

Goals for this week:
Bike - 6 rides/ 190-210 miles
Run - 3-4 runs/ 22-25 miles - 1 track workout
Swim - 2-3 swims/ 2-2.5 miles

OK - now is the time to seriously start putting the lead up races together. One of my projects for this week is to make a list of potential small races to make sure I will be sharp for the 70.3. I also need to include some bike races so I can become CAT IV at least!!! And I also have to leave a weekend in there for the TdO '12. This year it will truly be on!



"Impossible is just a big word thrown around by small men who find it easier to live the world they've been given than to explore the power they have to change it. Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary. Impossible is nothing."

Muhammad Ali