DO WORK

Monday:

Swim: Whew, slept around 11 hours last night. Today's focus was on recovery. Not complete rest but slow enough to make things happen this week.

• 1000 to open in 14:19 (clearing 500's in 7:10, 7:09)
• 200 stroke
• 500 pull in 7:10
• 200 stroke
• 500 pull w/paddles in 6:41
• 200 stroke
• 10 x 100 free on easy 1:45's (1:22)
• 2 x 50 free to end the session

Total Swim Time: 1:01:00 / 3700 yards

Run: Back on the Elliptical today. Actually trying out a new piece of equipment. Session went well and I like the variation of this new machine.

Total Elliptical Time: 0:35:00

Tuesday:

Zero: I finally decided to take a day off. Woke up this morning after 12 hours of sleep....and still tired. If that doesn't tell you something...then I don't know what does.

Since today was a zero...a new focus for the week come to mind. Why not take this week as a rest week. Sunday was easy...Monday was easier...Tuesday off and Wednesday nice an easy as well. Sounds like a plan to me.

As for today... I had my bike worked on (new bottom bracket, headset, chain along with new cables and housing. Also picked up my new running shoes. I guess I'm getting excited about running again...

Wednesday:

Swim: Steady State Aerobic was the focus. The easy workouts and rest the past couple days have paid off. I'll keep it down today as well with hopes of another solid block of training. Will start the new block next week...Monday... Doing a hard set with Joey on Friday. Get ready hommie...I'm bringing the Red Bull!!!!!

• 40 x 100 as (15 on 1:40 / 15 on 1:35 / 10 on 1:30)(finishing all on 1:22-1:20)
• 200 stroke
• 2 x 50 free
• 200 free to cool-down

Total Swim Time: 1:14:00 / 3500 yards

Bike: Easy on the trainer after nap. Felt really good to spin again. I haven't been on the trainer in months. It's actually harder than I remember...HA! Will make this a staple workout going into Florida. Will build up to a 5-6 hour ride on the trainer. Can't mimic Florida more than riding continuous on a trainer....and that's a FACT.

Total Bike Time: 1:08:00 / 20.5 miles

Thursday:

Bike: Steady / Easy out to Argyle. Felt really good...nice and strong. Could have rode all day. Cut it short before noon to save a bit of energy for the week. Today begins a new block of training.

Total Ride Time: 3:08:00 / 62.1 miles

Run: Elliptical again. Everything smooth and easy. Pegged hr at 125-131.

Total Elliptical Time: 0:47:00

Friday:

Swim: Went out to Life Time Fitness in Plano today for an awesome swim with Joey. Focus and goal was 50 x 100 on hard structure. I also got a little treat....a meter pool. Not to mention Ice cold!

Mission accomplished! Best swim workout yet...heading into Florida.

• 50 x 100 free as (15 on 1:50 / 15 on 1:45 / 15 on 1:40 / 5 on 1:35) / Spent the first 15 100's making my way down from 1:31 to 1:28. Remaining 100's were all on 1:28-1:27. Almost like clockwork!
• 200 stroke
• 2 x 50 free

Total Swim Time: 1:33:00 / 5300 meters

Bike: Easy on trainer tonight after solid nap. Just wanted to loosen up the legs before dinner. Tomorrow's TT should be fun.

Total Bike Time: 0:52:00 / 15.5 miles

Saturday:

Bike: Drove out past Denton today for another go at the Horse Country Time Trial Series. As I was leaving the house, I noticed there was a bit of wind but no sun. Awesome I thought. While I don't mind racing in windy conditions...I love it when it's overcast. A needed break from the sun. Now all I have to do is not get pulled over this time and were good to go!

Arrived with just enough time to get in a 25 min warm-up on the trainer. There's one more TT in September and will make every effort to arrive plenty early for an hours warm-up next time.

The race was solid. I got exactly what I was looking for out of it....a solid effort and a whole bunch of PAIN! I opted to do this one with training wheels and everything I would race an Ironman with...on my bike. I actually have no idea how much of a difference it made. Next race...I lace up the race wheels.

Although the sun was missing...the wind wasn't and slowed everyone down a bit. Not me though... Since I got pulled over last time and my whole race was shot...I could have probably drug a tire iron behind the bike and pr'd the course. HA...lucky me.

My 20k time was 29:50 and was solid enough to secure 5th place...not to mention a bit of drinking money. Joey had a good race as well. The thorn in my side took 4th place and outed me by 5 secs. Joey seems to have a way of sticking it to me whenever we go at it. Not to worry though...I'll get my day in the sun soon enough!

Afterwards, Joey and I rode the course again and around the race site. Solid day all around.

Total Bike Time: 1:45:00 / 37 miles

Run: Elliptical session again before weights. Irritated my injured foot by trying something new on a different trainer today. Won't do that again.

Total Elliptical Time: 0:55:00

Strength: Strong session today. Worked lower body pretty hard and a light session on the upper body. Had a nice sweat going today.

Total Strength Time: 1:15:00

Sunday:

Swim: Other than the muscular soreness from the weight session....I felt really good this morning. While I wanted oh so bad to drop a big bike session...I decided it was a smart move to keep with the weeks focus of "rest" and stick with a nice recovery swim session from yesterday's efforts.

• 6 x 200 on 3:00 (2:51, 2:52, 2:51, 2:50, 2:49, 2:45)
• 4 x 200 on 2:55 (2:46, 2:47, 2:46, 2:45)
• 200 stroke
• 4 x 50 free
• 200 stroke
• 500 pull w/bands in 7:36
• 500 free in 6:55
• 4 x 50 free
• 50 free as 25 head up, 25 head down

Total Swim Time: 1:02:00 / 3850 yards

Totals for the Week:

• Total Swim Time: 4 hrs 50 min / 17,846 yards
• Total Bike Time: 6 hrs 53 min / 135.1 miles
• Total Run Time: 2 hrs 17 min / 0.0 miles
• Total Strength Time: 1 hrs 15 min / 1 session

Total Hours Trained During The Week: 15 hrs 15 min

Notes for the week:

All in all...another good week. Foot still hurts but that is to be expected. Hopefully over the next couple weeks, I'll see solid signs of recovery.

I decided to make the focus of this week..."Rest". I felt that in order to hit a solid build...this week was completely necessary. So...I kept the volume in the pool consistent...and pulled back on everything else. Mission accomplished once again.

The next couple weeks I will focus on bringing the bike volume back up again. With Florida 11 weeks out...now is the perfect time for some focused riding! Can't wait.... I hope the weather holds up for me.

More to come...

Mg