DO WORK

Goals this week are all centered around key workouts.

Monday:

Swim: Very easy swim today. Just need to loosen the body up after the past couple days. Other than a short swim...don't think I'll do anything else. Need to get ready for my big day of "nothing" tomorrow! HA!

(scy) Southlake

• 2 x 50 free easy
• 3 x 300 free on 4:30
• 200 stroke
• 2 x 50 kick
• 100 free
• 2 x 50 kick
• 100 free
• 2 x 50 free
• 2 x 200 free pull w/band
• 2 x 50 easy to cool down

Total Swim Time: 0:41:00 / 2200 yards

Tuesday: (Recovery-Rest)

Zero: Slept most of the day today. It's all about the recovery baby!!! Making way for a key workout tomorrow and it's very important to me to nail it!

Wednesday: (Bike - Run Brick) Bike Focus

Bike: After a couple days down...it was time to jump back in the saddle for another focused session. Today's priority would be on nutrition and settling into a PE (Perceived Exertion) comparable to what I will race Ironman Florida at.

The day turned out perfect....minus the wind. It was blowing between (20-30 mph out of the south). Riding back into the wind always blows but does build character. I always remember that when doing training in conditions like today.

Outside of the wind...the temp was good. 74 degrees and overcast...at least during the first half! Oh yeah...it rained off and on for the first couple hours. After about 3 hours...the clouds broke up and on came the humidity and sun. Felt pretty good. Wind picked up as the afternoon wore on....but that's OK.

Today's ride was well executed and paced perfect! The wind screwed up my pacing a bit but just went with feel and ignored the cyclometer for the most part. No race wheels, no aero helmet, zero taper and ridiculous wind...who cares about how fast you go! I wanted a solid EFFORT, and that's exactly what I accomplished...

Transition was made at Campion Trail. Man I was so happy to get off the bike. That wind just wears you down sometimes...

Total Ride Time: 5:00:00 / 107.5 miles

Run: Transition Run couldn't have gone better...smooth pace! Run was back into my favorite friend right now...(The wind...) and turned things off once I cleared the mile 3 marker. Nothing more to prove today...did exactly what I needed to do....

• Mile 1 - 7:34
• Mile 2 - 7:25
• Mile 3 - 7:21

Total Run Time: 0:23:10 / 3.1 miles

Thursday: (Rest Day) with an Emphisis on Swimming

Swim: Felt really well today. Slept solid last night and woke up feeling sharp and ready to soak things up. Before I could totally call the day down...I still needed a bit of a swim and easy run.

Focus in the pool today was all pacing...

(scy) Southlake

• 5 x 200 on 2:55 (2:46, 2:47, 2:45, 2:45, 2:42)
• 5 x 200 on 2:50 (2:40, 2:40, 2:39, 2:38, 2:38)
• 5 x 200 on 2:45 (2:37, 2:36, 2:34, 2:35, 2:35)
• 200 stroke on 4:00
• 3 x 100 on easy 1:30 (1:20)

Total Swim Time: 0:51:00 / 3500 yards

Run: Goal was all recovery. I put a cap on the speed and just relaxed. Took in a few sights on the trail (kidding) and enjoyed the nice breeze. For what it's worth...I think today's wind is even worse than yesterday. I actually don't even want to look at the weather site.

• Mile 1 - 8:18
• Mile 2 - 7:57
• Mile 3 - 7:57
• Mile 4 - 7:54
• Mile 5 - 7:49

Total Run Time: 0:40:00 / 5 miles

Friday: (Bike - Run Brick) Focus on the Run

Bike: Just smooth to warm-up. Wind was pretty calm today and some cooler temperatures for once. I think the temp outside was 67 when I left the house. A beautiful day! As I sit here and type this update...it is only 77 degrees outside which made for a perfect workout today.....

Rode out to the Dam and back through Valley Ranch. Transition was made at Campion Trail.

Total Bike Time: 2:00:00 / 39.6 miles

Run: Today was all run focus. I wanted another brick with some solid miles...all at "pace". Since I can't log the ubber long runs right now...I will be counting on these bricks to pull me a successful day in Florida. Needless to say...I am making the most out of my key workouts right now....and couldn't be feeling better about them!

Julie said I looked better than ever today...all smooth and seemed to be having a good time. She was there for the majority of the run...helping with nutrition, etc. Actually, she's been my biggest support heading into this race. I couldn't be more lucky! And yes, she was right...I had a blast today.....!!!!!

• Mile 1 - 7:11
• Mile 2 - 7:14
• Mile 3 - 7:08
• Mile 4 - 7:04
• Mile 5 - 7:07
• Mile 6 - 7:14
• Mile 7 - 7:09
• Mile 8 - 7:14
• Mile 9 - 7:09
• Mile 10 - 7:16
• Mile 11 - 7:09
• Mile 11.5 - 3:35

Total Run Time: 1:22:36 / 11.5 miles

Saturday: (Active Recovery)

Bike: All active recovery today. Needed to just spin things out and relax. The bike was actually not as easy as I'd like. Wind was blowing a tad which made riding back into the wind more of a pain than completely relaxed. In the end...I was happy with my output and and think I achieved what I was looking for.

Total Ride Time: 1:30:00 / 27.6 miles

Swim: Another active recovery session in the books. This was actually one of the first swim sessions I can actually call relaxed. I was just sort of gliding through the water with little to no effort. Felt really nice! Swam in the bathtub (24 Hour Fitness) too!

(scy) 24 Hour Fitness

• 2000 free easy in 27:50 (clearing 500's in 7:02, 7:01, 6:55, 6:51)
• 500 pull easy in 6:58
• 6 x 50 as (25 head down, 25 head up) on :55
• 200 free easy

Sunday:

Run: Easy run today. Took it back out to Campion Trail again. Wind was really up today. Ran against the wind for 3 miles, then turned around and headed home. All in all...I was very pleased with the effort and look forward to a bit of relaxation over the next couple weeks.

• Mile 1 - 8:16
• Mile 2 - 8:08
• Mile 3 - 8:03
• Mile 4 - 7:40
• Mile 5 - 7:27
• Mile 6 - 7:20

Total Run Time: Total Run Time: 0:47:00 / 6 miles

Swim: After a bit of a break and TV watching...I headed back over to 24 Hour Fitness for a solid workout. I felt pretty strong during my 100's and was surprised I was clearing them so well... I think things are starting to come around nicely.

Next week...I'll throw in a couple key swim workouts for the big day. Looking forward to those....and they will definitely take place in Southlake!

(scy) 24 Hour Fitness

• 3 x 100 on 1:30 (1:21)
• 15 x 100 on 1:25 (1:18 descending to 1:14...holding steady through all!!!)
• 3 x 100 on 1:30 (1:21)
• 2 x 50

Total Swim Time: 0:32:00 / 2200 yards

Totals for the Week:

• Total Swim Time: 2 hrs 48 min / 10,900 yards
• Total Bike Time: 8 hrs 30 min / 174.7 miles
• Total Run Time: 3 hrs 12 min / 25.6 miles
• Total Strength Time: 0 hrs 07 min / 1 session

Total Hours Trained During The Week: 14 hrs 37 min

Notes for the week:

Brought the volume down this week. To be honest...it's been down for quit a while. In the end...I have felt extremely well and more confident then ever before... I honestly believe there is a time for high volume...but then there's also a time to hit the important workouts that will help you come race day.

Consistent pressure on the body and mind through high volume can prove beneficial...but also very dangerous. The only way for it to work..."in my opinion"...is if you allow your body "TIME" to soak up the work....prior to race day of course!!!! You also have to be patient...volume doesn't come overnight! Consistent high volume training takes time...and lots of it. Be patient and don't force the process.

OK...so you hit the high volume stuff...well...there has to be a periodization phase that one goes through so the body can bring thing together... For anyone interested... I will speak more on this post Florida....

Anyway...these are just my thoughts and experiences I have personally gone through over the past few years. Everyone is different, so my way might not work for everyone...

Back to training...I think things are coming together nicely! Wednesday's ride and Friday's run were strong and has me feeling confident about the possibilities. The swim's doin pretty darn good as well...especially after seeing some solid numbers today!

The next 2 weeks or so will be very important! Key workouts and rest are top priorities right now. If things go well...I should hopefully peak nicely....

Whew...can't wait to race!

Mg