May 5-11

Not really a good weeks worth of training. The first half was ok but the wheels fell off at the beach...as they probably should.

Monday--2000y swim; 23 mile ride
Tuesday--60 mile ride; 4 mile run
Wednesday--2.9 mile run; 3.5 mile ride (to a bar)
Thursday--2 mile run
Friday--15' of ocean swimming; 60' ride
Saturday--5 mile run
Sunday--Rest

Swim: 2000y plus some time in the ocean
Bike: 104 miles
Run: 14 miles
Total time: 8.2 hours

I have been loosely following an Ironman training plan for my Triple T training. The race is 140.6 miles over 40 hours instead of at one time. Given that, I didn't really see any need to spend 6 hours in the saddle. Instead, I *should* ride one morning then again in the evening. But that never really happened. Instead, I did ride for 4 straight days. My legs were a little beat after that.

But this week marked the beginning of a 2.5 week taper. That means I take my training load and intensity down. I let my body recover from months of pounding so that I am fresh for my race. Going to the beach this weekend helped. It forced me to slow down and chill instead of training more.

April 21-27

So much to blog about but so little time

Mon--50' recovery ride
Tues--3000y, 70' run
Wed--80' bike intervals, 1.5 mile run
Thurs--30' run
Fri--2500y swim
Sat--40 miles in the mountains
Sun--10 mile run

Overall I thought this was a great week of training. The odd thing is that Thursday and Friday were nearly washes with very little training. I feel like it was a very race specific training week. I was very happy to get up in the mountains. That made me feel really good. I felt even better that I was able to pull together the next day and run 10 miles (and go to Six Flags).

Total training time 9.75 hours
Swim--5500y
Bike--77 miles
Run--23.5 miles

Apr 7-13

Another moderate week. I have a race on Sunday so the key is to not kill myself training throughout the week. However, I don't really plan on backing off all that much. There will be no taper prior to racing.

Mon--90' hill on the bike, yoga (90' hills, yoga)
Tue--2500y swim, 45' run (1500y swim, 50' run)
Wed--2h ride (2h ride)
Th--60' open water swim, 60' run (45' swim, 30' run)
Fri-50 mile ride, (60' ride)
Saturday--30' Open water swim (2 mile run )
Sunday--10 mile run, 33 mile bike (10 mile run, 33 mile bike--3 hours)

Wouldn't you know that on my biggest race of the year, I put in my biggest training week of the year. Probably not smart. :)

Total training time: 10.5 hours
Mile run: 21
Mile bike: 122
Swam: 3700y

Mar 31-Apr 6

This was a bit of a recovery week as the ING half left me drained most of the week. I also had a number of evening engagements that cut into my time. Overall it was a steady week of training. I was just glad to get back on the bike.

Mon-Yoga, 50' ride
Tues-2000y swim
Wed-90'bike, 10' t-run
Th-2500y swim, 30' run
Fri-50' bike intervals (ouch)
Sat-25' run (rest day)
Sun-3 hour ride

Total training time 9h 10m

Mar 17-23

M: 3150y swim (3000y swim)
T: Morning weights/6x800 at 10k pace (5 mi LT run)
W: 30' run / Riding 60' hills (3 mile run, 2500y swim)
T: 60' tempo run (24 mile ride, 1.25 mile run)
F: 30' run / 2500y swim (6 mile run )
S: 4h bike w/ 20' T-run (43mile ride)
S: 2h run (final long run!) (9.5 mile run)

Total training for the week: 9.5h training. Overall it was a good week. My body is extremely tired at this point and I am ready for ING to come and go. I think I deserve a much needed recovery week!

Mar 10-16

Bike, bike, bike, bike.....

Mon: Yoga/2900y swim (2300y swim)
Tues: Georgia rides to the Capitol, 45 miles/ 3 mile run (46 mile ride)
Wed: weights / 4x1600 repeats (4x1600 repeats)
Thurs: 3 mile run/2000y swim (2000y swim, 15 mile ride, 2 mile run)
Fri: 55' tempo run (4 mile run)
Sat: 3-4 hour bike (5.5 mile run)
Sun: 2 hour run (40 mile ride)

Not the best week of training but I did get on the bike and logged nearly 100 miles. That left me pretty beat. My legs were really drained on Thursday and I think I pushed it a bit. By Saturday morning, I was dead and my long run was not going to happen. I was surprised how fresh I felt on Sunday's ride. It almost served as a recovery for me.

Feb 11-17

This week is more of a recovery. Not that I need it so much from the race but with the illness and injuries I thought it might be best to take it down a notch. I scheduled a massage and chiropractor appointment already.

That being said, I will likely swim, bike and run some during the week.

I don't know if this really constitutes a recovery week but here is what I did:

Mon: Yoga/2000y swim
Tues: 30m weights/30m run/1.5h massage :)
Wed: rest
Thurs: 45m bike/ 7.5 mile run (not a good day!)
Fri: 3000y swim
Sat: 10 mile run
Sun: 60m ride

Feb 4-10

RACE WEEK!!!
(doesn't help that I am out of town)

Monday: Core yoga/ 2000y swim (2000y swim)
Tuesday: Strength training/35' run/ core exercises (sick)
Wednesday: Upper body weights (?) (light weight)
Thursday: 85' run (60' run)
Friday: Off
Saturday: 20' run, possible lake swim (2 mile run)
Sunday: Mercedes Half Marathon (13.1 mile run)


Bad workouts due to sickness and travel

Jan 28-Feb 2

I am starting a two week taper for Mercedes which allows me to step up my training in my other disciplines.

Mon: Swim 2800 (2600y)
Tues: Spin class,weights, 50' LT run (yoga, 32' run)
Wed: S: 2500 (2500y/ core work)
Thurs: weights, 90' run (strength training)
Fri: S: 2500 (2500y)
Sat: B: 120 easy, R: 45' easy (85' run)
Sun: R: 40'(2h bike)

Good workouts this week!!!

Jan 21-27

MON: 30' recovery run/ 2500 swim (30' run 1800 swim)
TUES: Spinning class/upper body weights/45' LT run (60' spin, weights)
WED: Morning yoga/20' run (yoga 45' LT run)
THURS: Spinning class/arm weights/ 45' run (off)
FRI: 2400y swim (1550, massage)
SAT: 40' speed run (possible bike) (off)
SUN: 120' run (123' run)

Again the focus of the week will be hitting my 2h run this weekend. I was able to suffer through 12 miles last weekend with virtually little pain...mainly irritation. I will monitor the hip/leg throughout the week and attempt to minimize further irritation.

Running in the colds is something else. I ran on Wednesday right when it began snowing. It made things interesting. My run on Sunday was blissful. It was 22 degrees with a windchill of 13. Not fun. But I did manage to have a good run

Workouts Jan 14-20

MON: AM Yoga/ PM 3000y swim (2500y)
TUES: AM Weights / 40m LT run (50' spin class, 4 mile run, 30mins weights)
WED: AM Yoga/ 20m run/ Spinervals (40' LT run)
THURS: AM Weights/ 45m run (50' spinverals)
FRI: AM Yoga/ 2500swim (2300y)
SAT: 2h long run (45' on the trainer, 60' weights, play in snow)
SUN: 35 mile ride in the mountains/ 30m run (12 mile run)

Focus this week is hitting my 2h run on Saturday. I really need that. The ride for Sunday is in question due to temperature concerns. No way I am riding in the mountains if it is 20 degrees.