DO WORK

Monday:

Swim: Today's focus was recovery. I woke up around 7 and was pretty tired. Went back to bed around 9 and woke up at noon. The heat around here has been getting ridiculous...not to mention Sunday's workout was solid all around...both on the bike and in the pool. I was due for an easy day. Had a really bad headache during the pull set so I turned things off early...

• 2000 cruise to open in 28:40 (500's in 7:14, 7:16, 7:06, 7:03)
• 300 pull to end the set.

Total Swim Time: 0:34:00 / 2300 yards

Tuesday:

Bike: Well the easy day yesterday proved beneficial as I woke up with an amazing amount of energy. Today's focus was more base....just time in the saddle. Rode out to Keller by way of Grapevine and Southlake. Was able to spend time on a good amount of hills. The heat today was the worst yet. Dodging storms throughout the ride left the humidity higher than I'm used too. I think you could have sweat standing in the shade... As a result...my heart rate was extremely high towards the end of the ride...

Total Ride Time: 4:15:00 / 85 miles

Swim: Focus today was just more time in the pool. Looking towards quality and consistency during the next months cycling build.

• 500 to open
• 200 stroke
• 3 x 500 pull on 7:10 (6:53, 6:52, 6:56)
• 200 stroke
• 100 free
• 2 x 50 free

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

Wednesday:

I was supposed to ride long again today. A pretty bad saddle sore screwed things up...and did it freaking hurt!! I just wasn't in the mood for 5 hours of pain. Took today as a rest day from the bike and will jump back on tomorrow. A day to heal will be a good thing. Will attempt the double day big volume riding later in the week. Possible tomorrow if things feel ok...

Swim: Decided to head over to the Northlake Pool for some outdoor meter swimming. The heat was just out of control so I took it easy.

• 200 free
• 10 x 100 as (1 free, 1 stroke)
• 500 free on 8:00 (7:33)
• 5 x 100 free on 1:40 (1:27)
• 4 x 50 free as (25 head down, 25 head up)
• 100 free pull with band
• 100 free
• 2 x 50 kick

Total Swim Time: 0:51:00 / 2700 meters

Strength: Was able to spend some time in the gym today. Took a nap after the swim and was nice and strong for some weights. Focus today was endurance. Details below

• 2 Exercises per body part
• 2 x 20 reps each exercise
• 30 seconds rest between set
• Cover entire body starting with upper body first.

Total Strength Time: 0:54:00

Thursday:

Bike: Today I finally saw a break in the sun...at least for an hour or so. When I left the house, there was a strong cloud presence...like it was going to rain..but it never did. What it did do was get real hot an hour into my ride. Focus today was easy, easy, easy. I just wanted some low heart rate-time in the saddle...and that's exactly what I did.

Total Ride Time: 2:38:00 / 51 miles

Swim: After an awesome lunch (Mahi-Mahi and granola with rice milk)...yeah, I know..kind of weird huh. I needed the lean protein and quality carbs...what can I say.

• 2000 cruise to open in 28:22 (500's in 7:08, 7:07, 7:03, 7:04)
• 45 sec rest
• 700 pull in 9:45
• 200 stroke
• 6 x 50 as (25 head down / 25 head up)
• 200 free
• 2 x 50 kick
• 200 free

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

Strength: Core immediately after swim.

Total Strength Time: 0:10:00

Friday:

Well, it's official! I had my MRI today and the results are back. Stress Fracture in the 3rd Metatarsal!! I just knew something bad had happened. The initial X-Ray didn't show anything but the MRI sure did. So this means running for the next 7 weeks which lead to....No CATS Half Ironman and no Austin Triathlon. Oh well. I still plan on racing Longhorn Half Ironman, Ironman Florida and Ironman 70.3 World Champs.

On a positive note...Cycling, Swimming and Aqua jogging should help me gain some solid fitness during my recover period. I have some new aqua jogging equipment on it's way and should be here next week. Will keep things up to date as we progress.

Bike: Easy bike again today. Goal was more mileage in zone 2....just base mileage.

Total Ride Time: 2:42:00 / 53.8 miles

Saturday:

Swim: It was awesome to start the swim first today. Had a tall Starbucks Coffee at around 9:30 this morning and was humming all the way through the swim, which I started at noon. Could have been the caffeine or the fact that all my training this week has been aerobic and focused base. Tomorrow's ride will be the true test...

• 1000 free to open on 15:00 (14:25)
• 3 x 500 free on 7:15 (7:00, 6:58, 6:57)
• 200 stroke
• 2 x 400 pull on 5:45 (5:30, 5:32)
• 200 stroke
• 8 x 50 as (25 head down / 25 head up)
• 2 x 50 kick
• 200 free to end the session

Total Swim Time: 1:10:00 / 4400 yards

Bike: It was so nice to ride easy and without focus on going long or riding in a specific zone.

Total Ride Time: 1:22:00 / 26.4 miles

Sunday:

Bike: Focused long ride. I needed a bit more time in the saddle today....time wise! Woke up nice and early (6:30 a.m.) this morning and with a tall Starbucks coffee. Actually tried to wake up earlier but just tossed around in bed. Anyway....ride was solid. Out to Roanoke and Keller. Wore Timex GPS unit today. I actually wanted the ascent totals. After the ride...total climbing was right at 2700 feet.

Total Ride Time: 4:37:00 / 90.3 miles

Swim: Did the swim a few hours after the bike. Just nice and easy to loosen back up.

• 1000 free to open in (14:24)
• 200 stroke
• 200 pull
• 100 free

Total Swim Time: 0:23:00 / 1500 yards

Totals for the Week:

• Total Swim Time: 4 hrs 39 min / 17,453 yards
• Total Bike Time: 15 hrs 35 min / 306.5 miles
• Total Run Time: 0 hrs 00 min / 0.0 miles
• Total Strength Time: 1 hrs 04 min

Total Hours Trained During The Week: 21 hrs 18 min

Notes for the Week:

If you didn't pick up on one of my earlier post this week....I injured my left foot on Thursday last week. Stress Fracture in the left Metatarsal has me sidelined for the next 6 weeks. So far it's been 10 days without running. On that note...I will be in the pool this week (hopefully!) with some new equipment to start an aqua jogging build. Never done this before and it should be pretty fun....yeah right!

Anyway...swimming is coming around nicely and I should be in good form come right in time for Ironman. Bike is in the same category. I'm working on building a base right now that will have me peaking into a build sometime in the middle of September. I'll have some more notes on this as the week progresses.

Other than that...nothing more. Talk to later in the week...

Mg

Monday:

Swim: I woke up a bit late today and the heat was pretty bad...therefore...I decided to insert a big day swim instead of a ride. Swam outside today and Northlake, a short course meter pool.

• 1000 free to open in 14:40 / clearing 500's in (7:52, 7:50)
• 200 stroke
• 3 x 500 pull on 8:00 (7:40, 7:38, 7:36)
• 200 stroke
• 1000 pull with paddles in 14:25 / clearing 500's in (7:14, 7:11)
• 200 stroke
• 400 kick with fins
• 200 free to cool-down

Total Swim Time: 1:20:00 / 4700 meters

Tuesday:

Bike: Easy ride today.... Woke up way to late and left the house around 11:00. After the ride...I was just too sun shot to do anything else with any sort of quality. Temp at the end of the ride was 97. I'll be headed to bed tonight around 9 pm.

Total Ride Time: 3:44:00 / 73 miles

Wednesday:

Bike: Structure today was a bike/run brick. Left the house today around 9 a.m. Easy ride out to Keller by way of Southlake... Ride was smooth and the temp was nice. I guess I'm so used to riding at high noon....90 degrees was a nice change. Transition to the run took about a minute.

Total Ride Time: 4:10:00 / 82.5 miles

Run: Transition run was perfect... Left the bike and settled into a nice HIM pace. Felt strong and smooth...not forced...just natural. The heat was pretty hot and it was getting close to 2:00, so I turned things down after 25 minutes. Tomorrow's run should be fun as I plan on hitting the road early in the morning...

Total Run Time: 0:25:30 / 3.5 miles

Thursday:

Run: (BAD DAY....INJURY) Got rolling around 10 am. Goal was a nice and steady 95 min run. Well, things really didn't turn out the way I wanted them too. At mile 4, I felt a sharp pain around my 3rd and 4th metatarsal. I continued running but at a slower pace to see if the pain would subside. After another minute or so, it only got worse. I ended the session and walked to a nearby office building to call Julie. Thank gosh she was around to come pick me up.

Total Run: 0:33:30 / 4.1 mile

About an hour later I had x-rays taken. While the initial x-ray didn't show any fracture, I find it a little hard to believe serious injury wasn't done. I think the next week will tell a true story.

For now I will be back off the running and jump in the pool for some aqua jogging. I've never tried this before and am a little curious what it's all about. I suppose I'm a little disappointed that an injury has forced me down this avenue. I can only hope for better things to come over the next few weeks.

Friday:

Bike: Easy bike today! Goal was to see how my foot would respond to riding. Foot felt fine. Can't do any sprinting though, and, since I never sprint anyway...this really isn't an issue. Will be in the pool to swim later and try some aqua jogging.

Total Ride Time: 1:38:00 / 32 miles

Swim: After an easy bike with no issues, I was optimistic swimming would yield the same results. Well, luck was on my side and swimming went without a hitch. No issues while kicking. I do have to take it easy when doing flip turns....I just need to be cautious when I push off the wall. Opted out of an Aqua Jog as this was enough for today.

• 5 x 500 on 8:30 (7:58, 7:52, 7:45, 7:36, 7:30)
• 200 stroke
• 3 x 100 on 1:45 (1:32-1:30)

Total Swim Time: 0:51:00 / 3000 meters

Saturday:

Bike: Purpose of today was to get a strong workout in by doing a local 20k Time Trial. Everything would have been fine had I not been pulled over by a cop during the actual race.

Short story.... I started the race and felt great! At kilometer 4-5, some crazy police officer pulled in behind me and insisted I pull over. Race over. All I could do was watch other racers race on by. The police officer even apologized afterwards and said he was truly sorry he ruined my race. There were so many athletes upset with the local police officers...

Everyone was very sympathetic and seemed to feel sorry I was the one who was singled out...even the race director. The race coordinator asked me if I wanted another go at the course, but I really wasn't in the mood anymore. With nobody on the course...I felt kind of weird....like doing a triathlon after every one's finished up and waiting around.

Anyway...I was on my way back to the truck when a couple athletes I knew egged me on to try it again. Trying to be a good sport and not a sore-thumb...I gave in and tried one more time. Not really the ideal situation I had planned for.

I started again and with nobody on the course... This had to be one of the weirdest situations I've ever been in. 2 minutes into the ride, I wanted to quit. I hated every minute of it and wanted to turn around. I told myself...don't turn around...you'll feel better if you just do the stinking thing and go home! Anyway...I posted the worst 20k time of my life...30:01. I should have just cut my losses and come back another day....

On a good note...strategy wise. I did get to see the course and I did get to see the results from the athletes who posted good times. If I decide to come back next month...those things will prove beneficial...

Total Ride Time: 1:10:00 / 25 miles

Sunday:

Bike: Intention was to ride super long today but after looking back over my blog and my goals for this week...I cut the ride short in line with my expectations thus far. If I had pushed the envelope...I would have risked issues heading into next week.

Ride was out to Southlake by way of Grapevine and the Lake...once back into Valley Ranch...I headed out towards Texas Stadium. Nice hilly route today. Kept heart rate down and under control. Felt really good!

Total Ride Time: 3:41:00 / 73.7 miles

Swim: First time swimming at 24 Hour Fitness. Awesome pool. It was nice and cold!!! Will still continue to swim at Northlake as they are set up for meters right now and the pool is pretty nice. 24 Hour Fitness is a yard pool...

• 1000 to open in 14:32 (500's in 7:16, 7:15)
• 200 stroke
• 3x200 free on 3:00 (2:45, 2:45, 2:44)
• 200 stroke
• 2x500 pull on 7:25 (7:07, 7:06)
• 200 stroke
• 2x300 pull w/paddles on 4:15 (4:00, 4:00)
• 200 stroke
• 100 free

Total Swim Time: 1:05:00 / 4100 yards

Totals for the Week:

• Total Swim Time: 3 hrs 17 min / 12,521 yards
• Total Bike Time: 14 hrs 23 min / 286.2 miles
• Total Run Time: 0 hrs 58 min / 7.6 miles

Total Hours Trained During The Week: 18 hrs 38 min

Notes for the Week:

Well, I only hit one of my goals this week. Cycling was pretty good. Can't complain. I was able to harness some pretty good fitness I can take into next week. Goal in cycling over the next few weeks will be to ride really well and hit a few new milestones. Due to my running setback...I should be able to grab hold of some solid volume that will prove beneficial in Florida

I didn't hit the number I wanted in the pool this week. I only swam 3 times but was able to make them count. All very very quality oriented...which is a good thing. Sometimes athletes get too caught up in their training load and forget about structure and quality. I did manage to stay above 3000 in each session...that was a little side goal I just remembered.

Running... Well, the foot is getting better. Today, there were little to no aches while sitting around the house and I couldn't feel anything while out of the saddle climbing. Still a little achy when pushing off from the wall during swimming. All in all...right now I'm day to day and need to stay extremely focused on getting strong. As far as actual running....no way shape or form could I run right now without total risk of serious injury. Even if I couldn't feel any pain...I still wouldn't try anything for another week.

More to come....

Mg

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

Monday:

Bike: Easy and nothing more. Woke up a little late and spent majority afternoon with Dad. Afterwards...I had just enough energy to muster up a 90 minute ride... Felt strong though...really strong. Break was solid.

You'll probably remember back about a month ago I took a few days down after the "Memphis in May Triathlon". During those 3 days of rest and relaxation...I decided to create a Red Bull sculpture to be submitted for Red Bull's "Art of the Can" Exhibit in Philadelphia, PA. Once all the submissions were in the hands of the museum...a panel of judges critiqued and reviewed each piece....and afterwards, selected a handful to be shown in late October.

I knew everyone had a chance at being selected, but honestly, I had no expectations once I dropped the sculpture in the mail. Going outside the lines and doing something completely new and exciting was enjoyment enough. Well, this Friday I received the following e-mail from Red Bull....

Well, it's been almost 2 weeks of downtime since Buffalo Springs. I tell you what...the break was nice! A chance to cool off, rest the legs and "Get Right" before a long build into IM Florida. I had been aching for break for some time....and was extremely happy when Buffalo Springs came and went. There were some small thoughts about pushing through to IM Wisconsin, but in the end...my focus and desire of doing well in Florida out-weighed everything else.

So...since Buffalo Springs, I've ran very little...actually...make that zero and cycled once! Until Tuesday this week, the only real activity I've seen is a little basketball, the StairMaster and walking on the treadmill. Oh yeah...turned a couple laps in the pool last week.

This week I've started the "base periodization phase" in my fitness once again. Getting strong in the gym and upping the yardage in the pool is top priority this week. Next week I'll bring up the bike and by Thursday...I'll lace up the shoes once again for a maiden voyage run. That should be fun....I can't remember the last time I went close to 3 weeks without running.

I mentioned periodization earlier. IM Florida is the most important race for me this year! I came into this season with aspirations of racing strong in Florida...and I have every intention of laying down the work needed to succeed.

For now, It's all base and weights. Not too scientific. Lots of time working the base foundation and many hours getting strong in the gym will be key priorities over the next several weeks.

CATS Half Ironman, Aug 18th will be my next race. Actually, I might run down to Austin for Jack's Generic Tri. I'll know more a little more about Jack's later on in the month. With regards to CATS, I always like racing this event. Beautiful venue, a solid field and an extremely brutal course. I actually think it's the heat and humidity that makes the course one of the hardest Half's imaginable. Just picture a beautiful lake with visibility up to 15 feet...rolling hills....pine trees as far as the eye can see and the temperature hovering around 110 degrees....with no wind and humidity that stifles just about anything you can imagine. Yep, I love this race so much I've done it 3 times, DNF'd last year and coming back for more! CATS should also give me a good idea where my fitness is!

Outside of those two...I've listed other races that are tops on my schedule heading into the last part of the season.

• Aug 5th - Jack's Generic Triathlon
• Aug 18th - CATS Half Ironman
• Sept 3rd - Austin Triathlon
• Sept 16th - Dave Scott Texas Man Triathlon
• Oct 7th - Longhorn Half Ironman
• Nov 3rd - Ironman Florida
• Nov 10th - Ironman 70.3 World Championship

You'll notice Ironman 70.3 WC right after IM Florida. Yeah, I know. 70.3 WC will just be for fun! Most important thing to remember is IM Florida is the most important race on the schedule! Everything else leading up to that day is gravy. If it interferes with recovery or healthy training...then it's gone from the schedule.

On another note and a more interesting one....Leading into IM Arizona I kept a detailed log of my training. Every day, I updated the weekly blog with details from every workout I did. Everything down to what I ate during large volume training sessions...to how I felt day in and day out was logged for future reference. Kind of like a very detailed diary. Next week on Monday...I plan on bringing the same thing back to website / blog. It will be for my benefit just as much as the reader. Hopefully both the reader (you) and myself can learn from my mistakes and successes along the way. I never presumed to know everything therefore the reason I leave myself open to scrutiny and or praise.

Until Monday next week...enjoy your training, and, if you live in North Texas, try and stay dry!

Later,

Mg