DO WORK

Monday:

Bike: Awesome ride today. Rode out past Southlake Water Tower. Temp was around 95 degrees today, and started around 10 a.m. Felt really amazing. Other than a bit sore from the saddle....the ride was perfect. Can't wait to do it again tomorrow! Time for a nap....

Total Ride Time: 2:34:00 / 51.7 miles

Swim: Solid swim today. Was so happy to swim without being sore from weights! Opened with a 1500 to get some data and followed that up with a bit of structure.... Really need to get consistent in the pool Will make a solid effort this week. SCY

• 1500 easy in 21:53 / 500's in (7:21, 7:20, 7:10)
• 600 as 2x(200 stroke / 100 free)
• 2 x 200 pull on 3:00 (2:46, 2:47)
• 100 easy to cool-down

Total Swim Time: 0:41:00 / 2600 yards

Tuesday:

Bike: Another solid day today. Hit the door a little lat...10:30 a.m.. At the end of the ride, temp was 97 degrees. Whew. At least I wasn't out at 3 p.m.. In the end...this is a good way to get acclimated for CATS Half Ironman in Arkansas. Ride today was out to Argyle and back. Effort was easy / cruise.

Total Bike Time: 3:11:00 / 62.2 miles

Run: Went to the gym today. Another steady effort on the treadmill. Allowed me to control my effort and cap my heart rate without the interference from the heat or sun. Grade = 2%

Total Run Time: 0:31:00 / 3.5 miles

Wednesday:

Run: I needed to get outside and run for a while. Left the gym around 11 a.m. and ran out towards 121. Found a nice loop and spent about 40% of the time on grass. Today's run was all base...nice and SLOW! Focus right now is getting durability back into the legs. Immediately after the run, I jumped in the pool for an easy swim.

Total Run Time: 0:55:00 / 6.1 miles

Swim: Easy swim right after run. The swim was a nice way to relax and loosen back up. Just kept the structure nice and easy.... Tomorrow's a focus swim session and looking forward to it.

• 7 x (100 free, 100 pull, 100 stroke) on long rest.
• 2x50 kick
• 100 free

Total Swim Time: 0:45:00 / 2300 yards

Thursday:

Strength: Got to the pool a little early today. Opted to mess around in the gym and work on some core. Got a bit side-tracked and got in the water late with only :45 minutes to spare for a swim....Argghhh

Total Strength Time: 0:20:00

Swim: Since I showed up late...I figured I'd keep today's workout tight and focused. Total workout was kept aerobic and steady... Will work on brining my speed up next week. Also need to remember to bring swim shorts to the pool. I've been swimming in running shorts for about 2 weeks now. I think I might be starting a new trend. Actually...I wonder how much drag I'm getting in these things. Did I mention I feel like a turtle right now!

• 1000 to open in 14:44 (7:22, 7:22)
• 2 x 400 pull on 6:00 (5:47, 5:46)
• 200 stroke
• 2 x 200 free on 3:00 (2:46, 2:47)
• 200 stroke
• 100 free
• 100 kick with fins

Total Swim Time: 0:44:00 / 2800 yards

Bike: Rode immediately after swim. Took bike to the gym for a quick transition. Whew, was it hot today. Rode steady around Valley Ranch and Las Colinas. Kept it aerobic and smooth. I'm actually riding with a little different setup today.

My left F-19 arm rest plate broke on Tuesday so I'm riding with the Carbon F-22 plates. There good backups but I can't get as wide as I'd like in the elbow region...which is causing a bit of wrist and trap discomfort. There super sweet plates, but I think my upper body is a bit too wide and or muscular for these puppies. The F-19's are completely flat which allow me to rest my forearm on the outside edge....as apposed to the F-22 acting like holster for your forearm. A couple of F-19 kits are on there way and I should be back in business early next week. Whew....

Total Ride Time: 2:08:00 / 41.6 miles

Friday:

Swim: Who said I couldn't get a solid swim in this week? I hit the pool today without any time restrictions. Note to self: Friday thru Sunday's are good days to get long swim workouts in...that's if you want to swim indoors and stay out of the sun! No running shorts today. Things are starting to get a little better in the water....Can't wait to swim over the weekend.

• 1500 easy-steady in 21:17 / 500's in (7:12, 7:07, 6:57)
• 3 x 300 pull on 4:25 (4:07, 4:05, 4:05)
• 200 stroke
• 5 x 100 strong on 1:45 (1:16, 1:14, 1:12, 1:11, 1:12)
• 400 kick with fins
• 3 x 200 pull with paddles on 2:50 (2:33, 2:34, 2:33)
• 100 free easy
• 2x50 free easy

Total Swim Time: 1:09:00 / 4300 yards

Run: Ran about 10 minutes after swim. Stayed indoors today and ran on treadmill. Wanted to stay out of the heat and save a bit of energy for the weekends workouts. Kept the structure steady today and upped the pace throughout the run....moving up .2 mph every half mile. Had fun! I was running at Steady HIM pace in the end.

Total Run Time: 1:05:00 / 8.1 miles

Saturday:

Bike: Today was pretty nice. Temp was around 90 and humidity was crazy! Good thing was the storms I rode in and out of... 4 of them to be exact! The rain and cloud cover was nice.

As for the ride itself. It could be the weight training or maybe the TT in today's TDF but I felt like pushing the pace a bit today. Rode out towards Southlake and turned around at Yates Corner... Felt really powerful and wanted to play on that for a while. See where I was... Just curious

Rode in 1 piece today to get a feel for how it would wear come race day. Awesome suit! As for the F-22 plates I spoke about on Thursday. Those things are awesome. My arms don't budge a bit. I think it only took one ride to get used to them....as I spent the entire day aero and was completely comfortable...even while climbing. Traps didn't hurt at all. Maybe they hurt Thursday from the swim I did before hand. I'll know a little more tomorrow. Bottom line...I probably won't switch these out for the F-19's.

Total Ride Time: 2:03:00 / 44.2 miles

Swim: Swim was pretty nice. I wanted to go back and focus on some structure so with the little time I had...(I arrived at the pool around 6:50 and it closes at 7:45) I opted for some 100's. Turned out pretty good and serves a benchmark to improve on as I roll through the next 15 weeks.

• 21 x 100 on 1:35 (first 10 in 1:22-:21/ last 11 in 1:19)
• 200 stroke
• 300 kick w / fins
• 200 free w / fins
• 300 free cruise to end workout (4:10)

Total Swim Time: 0:50:00 / 3100 yards

Sunday:

Run: Middle distance run at high noon. Wanted to get a solid day underneath my legs in the heat. Felt really good. Temp was around 95 degrees and extremely humid! Felt really good and stayed inside Valley Ranch and ran through the hills. Legs felt pretty strong and turned things off early. Hoping to have a solid day on the bike tomorrow.

Total Run Time: 1:26:00 / 10.3 miles

Swim: They closed the pool really early today because of thunderstorms. All the pools close when there's lightening. I suppose it has to do with the underground piping that travels above ground outside. That's just a guess though. I was going to lift afterwards but the gym lost it's power and I wasn't really in the mood to lift in the dark. Headed to Rockfish for some Mahi...

Total Swim Time: 0:22:00 / 1400 yards

Totals for the Week:

• Total Swim Time: 4 hrs 31 min / 16,500 yards
• Total Bike Time: 9 hrs 56 min / 199.7 miles
• Total Run Time: 3 hrs 57 min / 28 miles
• Total Strength Time: :20 min / 1 session

Total Hours Trained During The Week: 18 hrs 44 min

Notes for the Week:

All in all, the week went smooth. I was happy to get some volume back on the bike. I toyed several days with adding session and pushing through to 300 miles this week....but in the end....I was afraid I wouldn't be able to back it up over the next couple weeks. At this point...I'm better of building the volume vs. packing it on. Next week I'll be aiming for 12-14 hours on the bike. Actually....I think adding one more session on the this week should do it!

Swimming was solid this week and I'm finding a home back in the water. I'll be hoping and pushing for 20,000+ next week. The only thing I'll change is adding more volume early next week to my swim sessions. No workouts under 3000 will be my goal. One session at 5000 as well.

As far as running...I just wanted to get 4 solid sessions underneath my feet this week. I felt I did that pretty well. Goals for next week will be to add a 5th session and up my long run to 1:35-1:40. Focus will be on consistency and run durability. Maybe one HIM paced run but zero speed-work.

As long as things hold up and the quality of my session to not falter...things should role well. I am very excited how things went this week and very optimistic heading into next weeks schedule.

More to come next week!

Mg