Day Off! 18 Weeks To Go, Time To Get Serious

 

Not by choice but yesterday was my first day off since the bike crash last year. It always seems that it takes a major medical issue to stop me from training. While maybe it is my body saying it is time for a day off, I sure wish it would choose another way of doing so!!! An emergency eye surgery to place a small shunt placed in my eye to relieve a build up of pressure in my right eye. After a follow-up today, the doctor told it looks like the surgery was a success! Given the situation, I find this song somewhat appropriate!

The week of training went well even with the day off. I figured with hosting our only collegiate outdoor meet this week, it would be good to take a second lower volume week and then pick up training this week. I am very happy with how the first three months of training have gone and feel very confident about the Ironman 70.3 National Harbor on August 5th. Over the next few weeks, I will start to add some more quality workouts especially in the swim and run. I am about 6-7 weeks before I can realistically look to open up my triathlon racing season with my coaching schedule. Hopefully these weeks will go fast, as I am excited to race. New training totals:

Week
Bike - 5 rides/ 138 miles/ 6.54 hours/ 21.1mph
Run - 3 runs/ 16 miles/ 1.95 hours/ 7:16 per mile
Swim - 2 swims/ 1.75 miles/ .78 hours
Total - 10 workouts/ 155.75 miles/ 9.27 hours

2012
Bike - 74 rides/ 2327 miles/ 108.78 hours/ 21.4mph
Run - 43 runs/ 252.25 miles/ 30.27 hours/ 7:12 per mile
Swim - 28 swims/ 24.75 miles/ 11.32 hours
Total - 145 workouts/ 2604 miles/ 150.37

Goals This Week:
Bike - 6 rides/ 185-200 miles
Run - 4 runs/ 25-30 miles
Swim - 2-3 swims/ 1.75-2.5 miles

Complete race schedule to be revealed soon!!

TdO '12 - even eye surgery can't stop me! On the trainer today!

12 Weeks Down - 19 Weeks To Go

Well hard to believe that 12 weeks of training are in the books now and 19 weeks seems so long to go before the big day! With every passing day, I do feel better about what I will be able to achieve at the Ironman 70.3 National Harbor. As I add the workouts to the training log, I am certain I will have a great shot to qualify for the Ironman 70.3 World Championships in Las Vegas, NV. It will be so cool to go back to Vegas after living there for five years in the late 90's. I guess the scary part of this is knowing even with as much training I have put in already, I will need to still step up my game.

This past was a lower volume week after three great weeks of training. The week started with another climb of Jacks Mountain that I was able to crush this week. I guess everything is easier after the first time but after riding the climb the week before it helped to know what to expect.  Now with hosting a meet this week with 14-15 schools scheduled to compete, I am going to go with a second week of lower volume but slightly higher than this week. With this additional lower volume week, it will give me an even number of weeks to figure out my training for the race on August 5th.

Training Totals:
Bike - 5 rides/ 156 miles/ 8.13 hours/ 19.2mph/ 5328 feet of climbing
Run - 4 runs/ 20.5 miles/ 2.5 hours/ 7:18 per mile
Swim - 2 swims/ 1.75 miles/ .79 hours
Total -11 workouts/ 178.25 miles/ 11.42 hours

2012
Bike - 69 rides/ 2189 miles/ 102.24 hours/ 21.4 mph
Run - 40 runs/ 236.25 miles/ 28.32 hours/ 7:12 per mile
Swim - 26 swim/ 22.75 miles/ 10.54 hours
Total - 135 workouts/ 2448 miles/ 141.1 hours

Goals for Week
Bike - 6 rides/ 175-190 miles
Run - 4 runs/ 22-25 miles
Swim - 2 swims/ 1.75-2.0 miles

Race seasons needs to get here soon! I have also been asked to ride the Mon Tour 75 Mile race this year on  a team. The guys that asked me are very solid riders and we could be awesome as a team but I have some apprehensions as this was hit by the car. Still unsure for now.

TdO '12 - he better be rehabbing!!!!

Amazing Weather And Jacks Mtn!

 

It feels more like Memorial Day outside than St. Patrick's Day. For the past week, the weather has been sunny  and temperatures in the 70's for most of the week. The forecast calls for it to continue for another 5-6 days. In my ten years of living in Central PA I cannot recall a stretch even close to this in the month of March. Like the track & field athletes on the team, trust me, I am not complaining. Even though many of us are afraid to look at the 10 day forecast as to not jinx this pattern but we all figure it will take a turn for the worse once the meets start!

The week of training got off to a great start with a nice ride that included the climb only know as Jacks. It is the biggest climb in the area and it entails climbing 1121 feet in just 2.6 miles. There are a few stretches where the gradient tops 17%. As tough as it is, it was a fun climb. This week's training totals slightly topped last week in volume of time but finished off  an awesome 3 week cycle. Next week will be a lower volume week after getting 12 , 13. 69 and 13.81 hours of training in those 3 weeks. Link to the climb of Jacks:


http://app.strava.com/segments/652762

New training totals
Week
Bike - 6 rides/ 198 miles/ 10 hours/ 19.8 mph
Run - 4 runs/ 21 miles/ 2.56 hours/ 7:18 per mile
Swim - 3 swims/ 2.75 miles/ 1.25 hours
Total: 13 workouts/ 221.75 miles/ 13.81 hours

Year
Bike - 64 rides/ 2031 miles/ 94.11 hours/ 21.6 mph
Run - 36 runs/ 216 miles/ 25.83 hours/ 7:10 per mile
Swim - 24 swims/ 21 miles/ 9.75 hours
Total - 124 workouts/ 2268 miles/ 129.69 hours

Goals for this week:
Bike - 5 rides/ 150-170 miles
Run - 4 runs/ 22-25 miles
Swim - 2-3 swims/ 2-2.5 miles

This week may be a little lower on volume but the intensity of the running will pick up.  I will need to get on the track for a workout or two. There is also a plan to tackle Jacks again, maybe tomorrow. I will also focus on more quality swim workouts especially after swimming 1 mile in 25:00 this week. I am extremely happy with the progress of training thus far!

TdO '12!!!!

How High Can The Training Totals Go?

With 21 weeks until Ironman 70.3 National Harbor, it is amazing to think that the training numbers will get even higher than this past week. Now the fun part will be trying to duplicate such weeks while balancing a track & field coaching/meet schedule. I think a big help as I get into more serious training will be daylight savings, which is tonight. I will need the extra daylight at the end of practice to get some of my own running done before finishing up on the recruiting season. At the same time, I need to start finalizing a race schedule to keep the motivation at a high level.

This past week, I easily hit my highest volume of training in both mileage and time. I was also able to get outside for two solid rides and hit some hills. Now I could have done without the crazy wind that seemed to be around all week. Despite riding solo and tackling several categorized hills, I was able to maintain a good mph for those rides. Yesterday, I had my best distance swim since returning to the pool. I swam 2000 yards in 30:00 but I want to be able to swim 1.2 miles in 27-28:00 on August 5th. My focus for running ths past week was just volume and not to be concerned about speed.

Training Totals
Week
Bike - 6 rides/ 202 miles/ 9.73 hours/ 20.8mph
Run - 4 runs/ 24.5 miles/ 2.99 hours/ 7:18 per mile
Swim - 2 swims/ 2.25 miles/ .97 hours
Total - 12 workouts/ 228.75 miles/ 13.69 hours

2012
Bike - 58 rides/ 1835 miles/ 84.11 hours/ 21.8mph
Run - 32 runs/ 195 miles/ 23.27 hours/ 7:09 per mile
Swim - 21 swims/ 18.25 miles/ 8.5 hours
Total - 111 workouts/ 2048.25 miles/ 115.89 hours

This week's goals (duplicate this week)
Bike - 6 rides/ 200-210 miles
Run - 4 runs/ 24-27 miles
Swim - 2-3 swims/2-2.5 miles

The ultimate goal for this year since Kona may be a long shot this year:
 http://ironman.com/worldchampionship70.3#axzz1ol6ObGZo

TdO '12! Hope the rehab is going well.

Biggest Week of 2012 - Of Course Till Next Week!

After two 4 week cycles of getting used to triathlon training and balancing my coaching/recruiting schedule, I stepped up the training this week. The first 8 weeks went very well but I know it is time to start adding more running miles and yards in the pool. With no outdoor track & field meets until March 24th, this next cycle of increasing volume falls at the perfect time. Getting the volume this week will be made easier by the fact that it is our spring break and the teams are not traveling this year. Motivation is also higher as the major triathlon and bike racing circuits are getting underway. Everyone is starting to tweet about their upcoming races or results. Unfortunately for me racing season is at least a month or two away.

This week of training was my highest volume week (till next week) since my return to triathlon training. I was able to add a fourth day of running this week and also get a solid track workout done. On the track I did 4 x (1200 tempo + 400 mile pace). While not explosively fast, I was able to average 4:38 for the 1200's and 84's for the 400 with a 200 jog after all. I also got my long ride up to 40 miles and had my longest swim of 1900 yards.

Training totals:
Week
Bike - 6 rides/ 192 miles/8.58 hours/ 22.4 mph
Run - 4 runs/ 21 miles/ 2.49 miles/ 7:07 per mile
Swim - 2 swims/ 2 miles/ .89 hours
Total - 12 workouts/ 215 miles/ 11.96 hours

Year
Bike - 52 rides/ 1633 miles/ 74.38 hours/ 22.0 mph
Run - 28 runs/ 170.5 miles/ 20.27 hours/ 7:08 per mile
Swim - 19 swims/ 16 miles/ 7.53 hours
Total - 99 workouts/ 1819.5 miles/ 102.18 hours

This week's goals
Bike - 6 rides/ 195-205 miles
Run - 4 runs/ 23-26 miles
Swim - 2-3 swims/2-2.5 miles

Tomorrow marks the start of the Paris-Nice stage race and there is coverage everyday on the new NBC Sports. Not a bad week for spring break!

TdO '12 !! 22 weeks till Ironman 70.3 National Harbor!

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!!