DO WORK

Monday:

Took the whole day down. Spent some time with my dad and went out to Ft. Worth for lunch. Afterwards...just kicked back and tried to enjoy the crummy day outside.

Tuesday:

Bike: Super easy bike out to Grapevine Dam and back. Nothing to talk about other than it was super chilly! 70 degrees down here with a solid wind out of the North. I know you Northerners probably think I'm crazy but it really was cold for Tejas. At least I wasn't expecting the temperature change to be so drastic. With the humidity....it has been 105+ degrees here all summer!

Total Bike Time: 1:20:00 / 24.5 miles

Run: After an amazing Birthday Lunch...Yes...it is my 33rd Birthday, and Thank You to everyone who sent me e-mails or made today special!....

Ok...back to what your here for!!! I headed over to the High School down the street for what would be my first real concrete run since my injury. I was pretty nervous and ran on (PE) erceived exertion the entire time. Tried to keep it smooth and steady. Worked on form and foot striking...looking out for any ticks or issues that might come up. In the end...it was my best and most productive run post injury. Couldn't be more excited about going forward!!!!!

Stayed in Valley Ranch and did the 2.6 mile extended loop 2 times around the High School and through the neighborhoods....and then a short 1.3 mile loop around the same area cutting the course short after a climb up the hill. The hill is on both loops.

• 1st loop 2.6 miles - 21:19 (8:11 min / mile)
• 2nd loop 2.6 miles - 19:52 (7:38 min / mile)
• 3rd loop 1.3 miles - 9:48 (7:40 min / mile)

Total Run Time: 0:51:00 / 6.5 miles

Wednesday:

Swim: Well...with every great workout comes a workout that doesn't meet your standards. While today's workout was a descent one...my body just wasn't 100%. I wasn't pushing for a super structured day...but I was hoping for a bit of energy! I just felt run down...tired...and my muscles weren't responding the way I wanted. By the time I hit my main set...I was completely exhausted. No fun and no desire to be in the water.

This bring me back to my"big block training 2 day taper scenario". Executing a day off 2 days out...small workout the day before...just won't work (at least for me). Instead...if you had to race during a big block of training...I would bring the volume down 3 days out... If the race was on Sunday...I'd go

• Thursday: Easy 2 hour bike with pickups followed by 30min t-run (nap afterwards)
• Friday: Swim (4000+) (nap afterwards)
• Saturday: Easy Swim (1000 easy) followed by an easy bike for about an hour early in the morning...maybe an easy 2 mile run off the bike. Go back to hotel and relax!

Anyway...today's key set was a continuous 30 min set. I just wanted to keep it simple...just swim! I think I over did the warm-up as the Vasa Trainer does plenty...there was no need for the 100's!

Vasa Trainer: 2 x 20

(scy) Southlake

• 4 x 100 easy to continue warmup on 1:40 (1:21)
• 2200 cruise in 30:30 (clearing 500's in 6:57, 6:56, 6:56, 6:54, 2:44)
• 200 stroke
• 300 free cruise in 4:05
• 200 stroke
• 4 x 50 free easy

Total Swim Time: 0:54:00 / 3500 yards

Run: After a 2 hour nap...I decided I'd head out the door and make my way to the track. Felt much better after some sleep. When I hit the track...I may a decision to just run...and try and find some rhythm. I hit the lap button every mile for personal reference. At the end...legs felt great and no issues with the foot. Very optimistic at this point!! Data from the run listed below.

On another note....don't be surprised if I you see lots of data on each run. For the next 8 weeks...every run session is extremely important...at least to me!

• Mile 1 - 8:00 / Mile 2 - 7:56
• Mile 3 - 7:49 / Mile 4 - 7:45
• Mile 5 - 7:30 / Mile 6 - 7:30
• Mile 7 - 7:15 / Mile 8 - 7:12
• Mile 8.5 - 3:39

Thursday:

Back to the 3 day taper scenario during large volume training. I like this scenario a lot. After some solid sleep last night...I woke up energized and ready to roll today. With that in mind...I decided to hop on the bike and put down a solid effort....short of course since this is a rest week!

Bike: Structure was easy out across the dam and hard on the way back. I rode out pretty easy and turned the volume up pretty good on the way back home. Whew...felt good to dig deep again!! Been a long time since I put down a solid effort like today. Was nice to see the strength.

• 15.9 miles out to dam in 51:00 (18.7 mph)
• 15.9 miles back home in 39:00 (24.5 mph) pushed pretty hard

Total Ride Time: 1:30:00 / 31.8 miles (21.2 mph average)

Run: Build to steady on elliptical and an easy 12 min on treadmill afterwards... 40 min on Elliptical / 12 min on Treadmill

Total Elliptical - Run Time: 0:52:00 / 1.4 miles

Friday:

Swim: Back out to Southlake again for a "long-set" focus! Good day and I was happy with the workout! Hit some strong 100's after long set... Lot's of work to go though.... Flip turning continuously through big sets can really get upsetting. I found myself nauseous going into lap 40...whew... Tomorrow I think I might go after a big day of 100's with a strong Vasa Trainer Session... That's a Maybe!!!

Goal before IM Florida will be to hit 4500 yards in under an hour. That might be pretty hard!

(scy) Southlake

• 200 free easy
• 2 x 100 free easy
• 2 x 50 free easy
• 50 stroke
• 2500 cruise in 34:29 (clearing 500's in 6:57, 6:55, 6:53, 6:52, 6:51)
• 200 stroke
• 6 x 50 kick on 1:30 (1:05)
• 4 x 100 strong / hard on 1:45 (1:14, 1:12, 1:11, 1:11)
• 100 free easy
• 50 free easy

Total Swim Time: 1:10:00 / 4100 yards

Strength: After dinner...I headed back to the gym for an upper body weight session. Felt really awesome! Will hit lower body on Saturday or Sunday...probably Sunday!

Total Strength Time: 0:45:00

Saturday:

Run: Took it back to the track today! Goal was another steady state run. Just looking for some numbers and feedback on the foot. Things rolling good. Turned it down after 8 due to the heat and the fact that I've got nothing to prove right now!

• Mile 1 - 7:49 / Mile 2 - 7:45
• Mile 3 - 7:36 / Mile 4 - 7:36
• Mile 5 - 7:29 / Mile 6 - 7:25
• Mile 7 - 7:21 / Mile 8 - 7:12
• .2 to relax and chill out!

Total Run Time: 1:02:00 / 8.2 miles

Swim: Strolled up to the pool for a nice and EASY swim. No structure....just swim!

(scy) 24 Hour Fitness

• 200 easy free
• 100 easy free
• 500 easy free
• 7 x 100 easy free

Total Swim Time: 0:25:00 / 1500 yards

Sunday:

Amazing day today. Why? Because today marks the end of my rest period. I was really going nuts there for a couple days. I tell you what...I'd make a good case study for a psychiatrist...HA! Bananas Baby!

Bike: 2 Words... Awesome Ride....

Total Bike Time: 1:46:00 / 33.7 miles

Swim: Back up to 24 hour fitness for a little 200 action. Nice and smooth...never pushed the pace. Watching my efforts... The next 3 weeks are key.

(scy) 24 Hour Fitness

• 5 x 200 on 3:00 (2:47 descending to 2:45)
• 5 x 200 on 2:55 (2:46 descending to 2:42)
• 5 x 200 on 2:50 (2:41 on every set!)
• 200 stroke
• 2 x 50 easy to relax

Total Swim Time: 0:51:00 / 3300 yards

Strength: Lower body today. Mixed in a little elliptical and a short treadmill run after a strong set of squats. Kept all reps today between 20-30!

Total Strength Time: 0:35:00

Totals for the Week:

• Total Swim Time: 3 hrs 20 min / 12,400 yards
• Total Bike Time: 4 hrs 36 min / 90 miles
• Total Run Time: 3 hrs 49 min / 24.6 miles
• Total Strength Time: 1 hrs 20 min / 2 sessions

Total Hours Trained During The Week: 13 hrs 05 min

Notes for the week:

This was one tough week!!! Not because of the training but the "lack of"! I'm not sure what's harder....keeping the train going, taking time down or winding everything back up! I guess I'll just go with all 3. I tell you what...I would have been a good mental case study this week!

I do know one thing....I get to ramp things back up strong tomorrow...and I couldn't be more excited. I've been aching to ride long all week and miss it oh so much!

Here we go....a 3.5 week push with a 3.5 week taper....then Florida!

More next week!

Mg