5 Salads But No Way The Ice Cream Stops

  

Almost back to normal! After this week's training, I can say with certainty that the soleus strain is healthy. I had my longest run and also the fastest run since the strain. This occurred during my brick workout this morning. The workout consisted of a 25 mile spin on the bike (22mph/141bpm) followed by a 4 mile run. The run was 28:00 with descending miles and the last two miles were 6:53 and 6:51. I am going to take one more cautious week but shoot for  15-16 miles. I also feel very good about the swim as on Wednesday I swam a relaxed but steady mile in the pool. I covered that mile 27:12 giving me confidence that being on my bike in 30-31:00 at Eagleman will be very possible. Either this coming week or the next will be a reduction in volume. The past three weeks have totaled over 600+ miles and 30+ hours of training.

Training Totals
Week
Bike - 7 rides/ 195 miles/ 8.85 hours/ 22.0 mph
Run - 4 runs/ 14 miles/ 1.69 hours/ 7:14 per mile
Swim - 3 swims/ 3.25 miles/ 1.64 hours
Total - 14 workouts/ 212.5 miles/ 12.39 hours

2013
Bike - 19 rides/ 517 miles/ 23.35 hours/ 22.1 mph
Run - 11 runs/ 36 miles/ 4.42 hours/ 7:22 per mile
Swim - 9 swims/ 9.5 miles/ 4.65 hours
Total  - 39 workouts/ 562.5 miles/ 32.42 hours

Goals (leaning towards another big weak)
Bike - 6-7 rides/ 180-200 miles
Run - 4 runs/ 16 miles
Swim - 3-4 swims/ 3-4 miles

After this week, I feel very confident in my ability to accomplish the ultimate goal - Kona '13

I even started trying to eat a little healthier but don't worry the ice cream will not stop!  (5 Salads this week)