Keep Helmets & Bike Clean Of Numbers

"Let's get off this,
  And get on with it,
  If you wanna change the world
  Shut yer mouth and start to spin it"
Cracker - "Get Off This"

Championship season for my cross-country teams makes for crazy weekends, hence the day late post!

In case you might be wondering after mentioning that, my men's team won the title with just 22 points (setting a conference low score record for he championships meet) and my women's team improved 2 places moving up to 3rd place in the conference with 7 of our top 8 runners returning next year. For the men it was our 5th Landmark Conference Championship in the 7 year history of the conference. The men score 22 points by placing 2nd, 3rd, 4th, 5th and 8th with our 6th & 7th runners placing 9th and 15th.  Both teams running well and coming away with the most combined all-conference performers (8) made the 3+ hour drive back to campus more enjoyable. Now we have two weeks till the NCAA Mideast Regional Meet! (Just some shameless plugging for  the Susquehanna University Crusader Cross-Country program!)

Now to my next rule:

Rule # ? -Remove Race Numbers From Bike & Helmet After The Race
Race numbers are only for races. Remove all numbers, from bike and helmet, before your next training ride. Despite what you might think....it does not look cool when you show up to a training ride or your next race with old race numbers on your helmet or bike. If you want somebody to know you just did an Ironman or a major race, just wear the t-shirt! I will give you some advice, having a past race number sticker (especially an Ironman series race) on your helmet or bike won't intimidate your competition or raise your status at a race.  It will just make you look like a Fred!

Week
Bike - 6 rides/ 161 miles/ 7.57 hours/ 21.3 mph
Run - 4 runs/ 15.25 miles/ 1.93 hours/ 7:35 per mile
Swim - 2 swims/ 1.75 miles/ .85 hours
Total - 12 workouts/ 178 miles/ 10.35 hours

2013
Bike - 217 rides/ 7036 miles/ 528.02 hours/ 21.4 mph
Run - 152 runs/ 989.25 miles/ 121.53 hours/ 7:22 per mile
Swim - 126 swims/ 118.25 miles/ 57.20
Total - 485 workouts/ 8143.5 miles/ 506.75 hours

Goals This Week
Bike - 5 rides/ 150-60 miles
Run - 4 runs/ 18-20 miles
Swim - 2-3 swims/ 2+ miles

People will often ask what am I on to complete my training?

What am I will I be on?

I will be on my bike 7-10 hours a week, in the pool 1.5-3 hours a week and on the roads running 2-3 hours a week in 2014......and of course caffeine,moose tracks and beer for recovery! 

Kona 2014!