Ready To Take It Up A Notch

  

Base Phase of training is for the most part complete. This upcoming week will be a reduce week in volume and then the training will start to get serious in preparation for race season 2013. Every thing has gone very well the past 12 weeks and I am feeling that I am in the best shape I have been in quite a long time. Now I still have a long way to go to achieve my goal of getting back to Kona but I am feeling that I am a lot stronger now than when I was racing last summer. Some intense training ahead to hit a goal of sub 4:20 at Eagleman 70.3.

New Training Totals:
Week
Bike - 5 rides/ 162 miles/ 7.11 hours/ 22. mph/ HR - 139 BPM
Run - 3 runs/ 18.75 miles/ 2.25 hours/ 7:12 per mile
Swim - 4 swims/ 3.5 miles/ 1.66 hours
Total - 12 workouts/ 184.25 miles/ 11.02 hours

2013
Bike - 48 rides/ 1374 miles/ 61.44 hours/ HR - 138 BPM
Run - 27 runs/ 114.5 miles/ 13.95 hours/ 7:20 per mile
Swim - 25 swims/ 24.5 miles/ 11.89 hours
Total - 100 workouts/ 1513 miles/ 87.28 hours

Goals This Week
Bike - 5 rides/ 145-55 miles
Run - 3 runs/ 15-17 miles
Swim - 3-4 swims/ 3 miles

After this week, I will begin to add some track workouts into my run training. I am hoping that moving into the month of March will mean some warmer days to get outside and ride! I am looking forward to that first trek up Jack's Mtn! March will also bring more intense speed oriented pool workouts.

As I have been telling my team......

Shit is about to get real!

People ask....what am I on? What am I am on? I am on my bike 6-8 hours a week, in the pool 1.5-2 hours a week and on the roads 1.5-2 hours a week......and of course caffeine and moose tracks!

Kona 2013! It is on! 

Starting Final Two Weeks Of Base

   

Just feeling a lit bit of 90's alternative rock for this week's blog.....

Every once in a while, I like to listen to the songs that I used to motivate me during my first stint as triathlete, when I was at my best. Listening to a few of them the past two days makes me think that tomorrow some time will be spent downloading songs on Itunes! I may not get back to the same shape physically as I was then but at least mentally I can feel that way! Looking at my results from this year and seeing how small of a number of triathletes in their 20's actually beat me can always help bring back the glory days!

Training continues to go well and I am getting excited for the next phase of training that will begin in two weeks. For the next 2 weeks I will continue in my base phase bring the total weeks of base to 13 weeks. With no major races till June, I am trying to be patient and make sure my mind and body is fresh. Physically, I have feeling stronger than I have in years (and healthy). Mentally, I feel fresh and excited for the racing season.

New Training Totals
Week
Bike - 5 rides/ 164 miles/ 7.25 hours/ 22.6 mph / 137 BPM Avg
Run - 3 runs/ 17.75 miles/ 2.17 hours/ 7:20 per mile
Swim - 3 swims/ 3 miles/ 1.41 hours
Total - 11 workouts/ 184.75 miles/ 10.83 hours

2013
Bike - 43 rides/ 1212 miles/ 54.32 hours/ 22.3 mph/ 138 BPM Avg
Run - 24 runs/ 95.75 miles/ 11.61 hours/ 7:20 per mile
Swim - 21 swims/ 21 miles/ 10.22 hours
Total - 88 workouts/ 1328.75 miles/ 76.15 hours

Goals This Week
Bike - 5 rides/ 165-180 miles
Run - 3-4 runs/17-20 miles
Swim - 3-4 swims/ 3 miles

For those who read the blog week to week.....the healthy salad at lunch during the week continues. I am not going overboard but just trying to eat a little healthier. I just know I will never cut out the coffee, ice cream and beer! Have to have some vices to keep you sane. 

Gaining Confidence

  

Might be a re-post of the song but for some reason the arrangement on this version just rings out to me.

"I said, this train, dreams will not be thwarted
This train, faith will be rewarded"

In this sense of faith, I am not talking about a religious faith but more of a faith that I have in myself to achieve the goals I have set for myself this year. Some may see my confidence as a bit of arrogance but in some regards don't most good athletes have an extreme faith in their abilities. I have to have a strong sense of confidence as I have always set some very lofty goals for myself regardless of what I take on!

I may only be 10 weeks into base training but I can honestly say I am way ahead of last year's training. My bike and swim continue to go very well and this past week my running took a big step forward as I completed two runs of 7 miles.They were the first runs longer than 28-29 minutes since my soleus strain. I am on my way to my goal of being back over 20 miles per week by the end of February.

New Training Totals
Week
Bike - 5 rides/ 162 miles/ 7.26 hours/ 22.3 mph
Run - 3 runs/17.5 miles/ 2.19 hours/ 7:30 per mile
Swim - 4 swims/ 3.75 miles/ 1.79 hours
Total - 12 workouts/ 183.25 miles/ 11.24 hours

2013
Bike - 38 rides/1048 miles/ 47.06 hours/22.2 mph
Run - 21 runs/ 78 miles/ 9.54 hours/ 7:21 per mile
Swim - 18 swims/ 18 miles/ 8.82 hours
Total - 77 weeks/ 1144 miles/ 65.42 hours

10 Week Base Total
Bike - 1933 miles/ 8.69 hours/ 22.3 mph
Run - 110 miles/ 13.59 hours/ 7:24 per mile
Swim - 30.5 miles/ 14.92 hours
Total - 2073.5 miles/ 115.2 hours

Goals For This Week
Bike - 5 rides/ 165-175 miles
Run - 3-4 runs/ 17-20 miles (8 miler)
Swim - 3-4 swims/ 3-4 miles

Kona 2013!

No ticket needed!

What Am I On????

  

9 weeks of Base 1 complete. At least 3 weeks remain or possibly 4 if I should decide to just take Base 1 till the end of February. With looking at possibly not racing till late May or June, there is not a need to jump into a lot of intense training. I can honestly say that the past 9 weeks have me in the best shape I have been in a long time. I am nowhere near race shape but my aerobic fitness is at a very high level. My soleus now feels 100% and I will be changing the training around a bit to get my running to 25-30 miles by the end of February. I also want to be up to a 10-12 mile run every other week by then. My swimming continues to go well and the focus will remain on endurance through February.  I am starting to believe that biking my be strong point right now and that may be advantage for me over the flat bike course at Eagleman. I am really beginning to believe that my goal of 23.5-24.0 mph over the 56 mile course will be easily possible.

New Training Totals
Week
Bike - 7 rides/ 170 miles/ 7.51 hours/ 22.6 mph/ 141 Avg HR
Run - 4 runs/ 14 miles/ 1.68 hours/ 7:12 per mile
Swim - 3 swims/ 2.75 miles/ 1.35 hours
Total - 14 workouts/ 186.75 miles/ 10.54 hours

2012
Bike - 33 rides/ 886 miles/ 39.81 miles/ 22.2 mph/ 139 Avg HR
Run - 18 runs/ 60.5 miles/ 7.35 hours/ 7:17 per mile
Swim - 14 swims/ 14.25 hours/ 7.01 hours
Total - 65 workouts/ 960.75 hours/ 54.17 hours

Goals This Week
Bike - 5-6 Rides/ 175-190 miles
Run - 4 runs/ 18-20 miles
Swim - 3 swims/ 3 miles

The concerted effort to eat better continues! Still some healthy salads at every lunch in the cafeteria. It has a few people concerned but do not fret - the ice cream still continues!

People ask....what am I on? What am I am on? I am on my bike 6-8 hours a week, in the pool 1.5-2 hours a week and on the roads 1.5-2 hours a week......and of course caffeine and moose tracks!

Kona 2013! It is on!