DO WORK

Monday:

Complete day off.

Tuesday:

Bike: Very easy bike today...and when I say easy...I mean extremely relaxed. Just sight seeing is how I like to refer to rides like today...

Total Bike Time: 1:37:00 / 33.5 miles

Swim: Took it up to 24 Hour Fitness for a nice and easy session. I just wanted to stretch my arms out and loosen up. Felt really nice! All in all...I feel confident I nailed the today's recovery sessions "spot on"!

(scy) 24 Hour Fitness

• 5 x 200 on 3:00 (Descending from 2:47-2:40)
• 200 stroke
• 200 kick w/fins
• 2 x 100 free w/fins
• 2 x 50 free easy

Total Swim Time: 0:41:00 / 2700 yards

Wednesday:

Bike: Rode fairly easy today again. No real sense in pushing the pace just yet. I have a race-sim coming up over the next few days (Saturday or Sunday) and I really want to nail it....therefore, everything right now is preparation for that...

Rode easy out to Southlake. Took a right in front of the water tower on Dove and fliped a u-turn at the dead end...

Total Ride Time: 2:45:00 / 53.5 miles

Run: I was really excited to run today...an easy run that is. Consistency will be the key from here on in...with one longer run over the next week. Will update as the next week progresses...

Good run today. Felt smooth and relaxed. Didn't force anything...just focused on recovery!

• Mile 1 - 8:22
• Mile 2 - 8:17
• Mile 3 - 8:00
• Mile 4 - 8:04
• Mile 5 - 8:05

Total Run Time: 0:45:00 / 5.5 miles

Thursday:

Swim: Focused swim today. Wanted to get into the fins and throw down a bit bit of work. Not too much but just enough to get some numbers... All in all....awesome session!

(scy) Southlake

• 2 x 250 free easy
• 200 stroke
• 3 x 300 free strong w/fins on 4:15 (3:41, 3:36, 3:32)
• 200 stroke
• 7 x 100 on 1:25(1:18-1:19)
• 200 stroke
• 2 x 50 free easy

Total Swim Time: 0:46:00 / 2800 yards

Run: Back over to Campion Trail again today. Wanted to run a bit...nice and easy still. Focus will still be on recovery through Friday. Nothing over Recovery / Aerobic intensity in all bike and run sessions until Saturday or Sunday.

Will be keeping all data on run times through the Florida races!

• Mile 1 - 8:24
• Mile 2 - 8:11
• Mile 3 - 8:02
• Mile 4 - 7:52
• Mile 5 - 7:50
• Mile 6 - 7:49
• Mile 7 - 7:50

Total Run Time: 1:00:00 / 7.5 miles

Friday:

Swim: Focus today was 1000 yard repeats. Wasn't very excited about swimming today but ended up with one very solid workout. I always like when things like that happen. After the swim I did a bit of core! Turning things off early as I will try to hit my key race-sim tomorrow.

(scy) Southlake

• 1000 cruise on 14:00 (13:58)
• 1000 cruise on 14:15 (13:37)
• 1000 cruise on 14:00 (13:23)
• 5 x 100 cruise (maintain same pace) on 1:30 (1:20, 1:19, 1:19, 1:18, 1:18)
• 200 stroke
• 200 kick w/fins
• 4 x 50 free easy to relax

Total Swim Time: 1:01:00 / 4100 yards

Strength: Needed the core workout. I've been lazy with this over the past couple weeks and need to focus on this before Florida. Not only will it help out with any aches and pains in the low back during the swim...but will also help during those 112 miles down low in the aero position.

Florida is FLAT, therefore nothing to break up the ride. If you want to go fast...you must stay low...you must stay powerful...you must be smooth (pedal stroke that is)...and most importantly...ache free in the low back.

If your racing IM Florida and haven't been there yet...I suggest breaking up the ride in blocks of 10 miles intervals....standing for about 30-45 seconds every 10 miles. This will help your body stay relaxed and stretched out.

Total Strength Time: 0:15:00

Saturday: (Bike - Run Brick) Bike Focus!!!

Bike: I needed a big day today and I think I nailed it. I wasn't looking for a gazillion hours in the saddle...but was looking for quality.

Focus of today's ride changed a bit when I woke up to 20-30 mph winds. When I say changed...I mean route!

It was blowing pretty good from the SSE today...which means the Extended 13.8 mile TT Course and shorter 7.55 mile TT here in Valley Ranch would make for ample opportunity to work on power, strength and mental toughness...Whew, thats a lot of stuff!

The way the routes are mapped out...they literally run SSE! That means lots of time riding into the wind... AWESOME!!! Hopefully that will build stronger legs for Florida!

This was a smart decision. I literally spent the entire time in the aero position. Every lap, I dug a little deeper and hurt a little more. The wind was also a huge factor today(20+ mph) and made the session one heck of a suffer fest.

Up here in North Texas...we see quite a bit of wind...especially here in Valley Ranch! When the wind is up out here....these two routes become extremely hard. Both completely exposed...they can really make you suffer...especially the extended one.

I listed the routes below as well as my split times for the various loops...that of course for anyone who lives close by and is in need of a couple riding options.

• 7.55 Mile TT Route: http://www.gmap-pedometer.com/?r=1367337
• 13.8 Mile Extended TT Route: http://www.gmap-pedometer.com/?r=1387673

Bike times below....6.6 miles to loosen up (21:04 / 18.8mph). Rode easy over a few hills and over to the Course start. Felt pretty good but wasn't looking forward to the wind..HA! No really...it always makes me good to put down solid work in the wind!

6.6 miles to loosen up (21:04 / 18.8mph)

• 13.8 Mile Extended TT Course (39:58 /20.7mph)
• 13.8 Mile Extended TT Course (38:52 /21.3mph)
• 13.8 Mile Extended TT Course (37:48 / 21.9mph)
• 7.55 mile TT Course (20:10 / 22.6mph)
• 7.55 mile TT Course (19:39 / 23.2 mph)
• 7.55 mile TT Course (19:42 / 23.1 mph)

Remainder of ride was smooth over to Campion trail...about 13 minutes worth of riding...

Total Ride Time: 3:30:00 / 75.8 miles

Run: Transition was at Campion Trail again. Will be here a lot heading into the last part of the season.

Temperature was pretty good but the sun was sure out. I couldn't quit make out how I felt. Stomach was a little spun up as that was the goal of the bike! Push, Push, Push.... Now it was time to recover...

The goal of today's run was to get my body calm and relaxed after a hard ride...not to push the pace and see how fast or far I could go. I just needed to relax and try to bring my body back down to a stable place!

• Mile 1 - 7:41
• Mile 2 - 7:36
• Mile 3 - 7:35

Total Run Time: 0:24:30 / 3.2 miles

Sunday: (Bike - Run Brick) Run Focus!!!

What a day!!! Not what I was expecting... Was a little nervous about this workout after digging so deep on the bike yesterday. There was still a good amount of fatigue deep the legs when I woke up this morning...so I wasn't too sure if I could make today's session as "quality" as it needed to be.

Bike: Today's bike would be super relaxed. Just nice and smooth out to the Dam and then a short out-and-back...through the back side of Las Colinas. Transition would be made at Campion Trail.

I didn't feel too sharp during the ride. The wind was blowing some 20+mph still and my stomach was upset from something...I just don't know what. What should have been"rolled oats with rice milk" turned into a Frosted Mini Wheat's morning. Arggghh...it's the only thing I had around. Need to get over to Central Market and pick up a bag. Will do that tomorrow after a swim in Southlake.

Total Bike Time: 2:00:00 / 38.8 miles

Run: When I rolled up to the truck...the first thing I told Julie was how bad I felt. Stomach was still spinning and I had no real energy to speak of (zapped from yesterday). Julie suggested I drink some coke while I changed into my running shoes. Sounded like a good idea...Sure...why not. At this point...I didn't know if I'd make it a mile...so no real negative to drinking coke this early. Plus...running easy early on....allowed my stomach to absord the fluids.

Once I took off...it didn't take but 60 seconds or so to know how good this workout was actually going to be!! I felt so awesome....it just blew my mind. Must have just been a glitch...or the coke...or the Red Bull kicking in...HA! So, I settled into what would become a very positive...and controlled rhythm!

I ran so strong today...almost effortless! I was so happy with myself...you'd think I'd just done a race. To say the least...I was very proud how I handled this week and more importantly...the key workouts I needed to hit...

• Mile 1 - 7:29
• Mile 2 - 7:22
• Mile 3 - 7:22
• Mile 3 - 7:23
• Mile 5 - 7:18
• Mile 6 - 7:13
• Mile 7 - 7:15
• Mile 8 - 7:14
• Mile 9 - 7:01
• Mile 9.5 - 3:35

Total Run Time: 1:09:19 / 9.5 miles

Swim: Headed over to 24 Hour Fitness to turn out a few 100's. All easy as I just wanted to loosen up the legs. Turned out to be a very good recovery session. Short...but good!

• 15 x 100 on 1:45 (1:22-1:17)

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

Totals for the Week:

• Total Swim Time: 2 hrs 52 min / 11,100 yards
• Total Bike Time: 10 hrs 02 min / 201.6 miles
• Total Run Time: 3 hrs 18 min / 25.7 miles
• Total Strength Time: 0 hrs 15 min / 0 sessions

Total Hours Trained During The Week: 16 hrs 27 min

Notes for the week:

I have to say...I'm a little excited this week is over and behind us. Florida is getting close and I'm anxious to wind things down. I'm even more excited to race...especially on some rest. It seems like forever since IMAZ and while that was only 7 months ago...I feel confident I have raised the bar in my fitness since then.

We're inside 3 weeks to go....time to sharpen things up!

Mg