DO WORK

Gonna be a great week! Why... a possible reason you ask? Yep, I ate an entire family size box of Lucky Charms for breakfast....Monday morning!

Monday:

Swim: Woke up this morning a little sore. Probably has to do with the strength work and the solid cycling yesterday.

Drove over to Northlake today as the outdoor pool opened back up. It's another competition meter pool that's right down the street from my house. Swimming outdoors is good and bad at the same time. Outside means a nice tan...but horrible heat exhaustion to go with it. It's good to swim outside on occasion but for me...I need to limit this to a couple times a week max!

Anyway...it took me a couple laps to warm things up today. I just wanted to lay down a bit of tempo work and have some fun....don't go into the red but get close. The swim wasn't super crazy but did put a little pep in my swim and a smile on my face. Quality session all around!!

"scm"

• 3 x 100 on 1:45 (1:31)
• 200 stroke
• 10 x 100 on 1:40 (descending from 1:28 - to holding 1:25 in the last 5)
• 6 x 100 on 1:35 (holding 1:23 solid. Felt awesome! Shut it down early)
• 200 stroke
• 200 pull

Total Swim Time: 0:44:00 / 2500 meters

Run: Sweet Aqua Jog session today right after the swim with the AQX equipment. I'm starting to heal up nicely and just aching each day to test my foot out by running. This really isn't a good thing as I could possibly re-injure myself if I don't watch it. I need to stay smart and keep in the pool and on the elliptical for the remainder of the week. If I feel like pushing it...I ought to think about an hour + aqua jogging or elliptical session. Maybe 90 minutes on the elliptical.

Total Run (Aqua Jog) Time: 0:42:00

Tuesday:

Swim: Headed back out to Southlake today for an awesome swim session. Lats felt a bit better today and was ready to hit the Vasa Trainer again.

Vasa Trainer Pre Swim: 4 x 15 reps

"scy"

• 1500 cruise to open in 20:31 (clearing 500's in 6:56, 6:50, 6:44)
• 1000 pull in 13:42 (clearing 500's in 6:49, 6:53)
• 200 stroke
• 3 x 200 free steady on 2:50 (2:37, 2:37, 2:35)
• 200 stroke
• 5 x 100 free strong on 1:40 (1:15, 1:13, 1:11, 1:10, 1:11)
• 2 x 50 easy

Vasa Trainer Post Swim: 4 x 30, 25, 20, 20 reps

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

Total Strength (Vasa Trainer) Time: 0:20:00

Bike: Just an easy spin around town to loosen up the legs before tomorrows big bike session.

Total Bike Time: 1:33:00 / 30.1 miles

Wednesday:

Bike: Today's big bike session was not to be had. Slept about 11 hours last night and needed every minute of them. Will pick up the big bike day tomorrow....Hopefully!

It's 8:20 right now and I'm headed to bed after this post.

Didn't get out the door today until 11:00 a.m. Minus the stifling heat...the ride today was very easy. Legs were a little stiff and tired...Probably has to do with this past Sat and Sun workouts.

Total Bike Time: 2:57:00 / 57 miles

Run: Elliptical again today. Best session I've had on it yet. I upped the resistance to hit the heart rate numbers I wanted. Things couldn't have been better. More of those workouts is exactly what I need. Will make assessment on foot after the weekend. Things look really good right now...I can actually walk without a strut (limp).

Total Elliptical Time: 1:05:00

Strength: Core workout right after elliptical session

Total Strength Time: 0:12:00

Thursday:

Bike: Out the door by 7:30 today for a solid bike. The weather was beautiful and I couldn't have felt better. The sleep yesterday paid off. When I say the weather was nice...I mean it wasn't up over 100 today. Probably only reached 93 but with the humidity...felt more like 98-99. Rode out to Argyle / Justin / Denton again. Will take a nap and then head to the pool for an easy recovery swim. Need to focus on riding strong through the weekend....

Nutrition Listed Below...

• PowerBar Endurance (1050 calories)
• Powerbar Gel (220 Calories)
• Can Coke (155 calories))
• Gatorade Rain (300 calories)

1725 Total Calories

Total Bike Time: 5:11:00 / 104 miles

Swim: Easy swim tonight in the bathtub (24 hour fitness).... Can't stand that pool...but it's close, convenient and cold! Felt pretty good. Nice way to loosen up after a nap...

"scy"

• 400 free on 6:00
• 200 stroke
• 2 x 200 free on 3:00
• 200 stroke
• 4 x 100 free on 1:30
• 200 stroke
• 4 x 50 free on :50

Total Swim Time: 0:33:00 / 200 yards

Friday:

Run: Solid Elliptical Session today. Upped the resistance to recruit more muscular fatigue. Awesome...Awesome session.

Total Elliptical Time: 1:15:00

Swim: Swam outside at Northlake again today. Extremely easy in the pool today. Saving energy for key workouts this weekend.

"scm"

• 1000 easy to open in 15:00 (clearing 500's in 7:34, 7:25)
• 100 free
• 200 stroke
• 100 free
• 2 x 50 kick

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

Saturday:

Run: Well, this was the day... First time back in the running shoes and off to the track (soft surface). Thing went really well. The training on the elliptical has me in amazing condition. Yesterday's workout was probably 4 times harder than today's run. I'm actually going to keep the elliptical sessions in order to log more volume heading into Florida.

Total Run Time: 0:42:00 / 5.1 miles

Swim: Another smooth session today. Just trying to keep the consistency up. Not wanting to shell myself up right now...I'm keeping the sessions short when I have to swim outside! I actually drove out to Southlake today but because of Labor Day...the pool was closed. Back to Norhtlake for some outdoor action....

"scm"

• 1500 smooth to open in 22:21 (clearing 500's in 7:34, 7:26, 7:20)
• 400 pull in 5:51
• 200 stroke
• 4 x 100 pull w/paddles on 1:30 (1:20)
• 200 stroke
• 2 x 50 free easy

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

Bike: All easy... Really nice bike. Just rode around and felt amazing. Tons of energy and power stored up. Should be a really solid ride tomorrow. Keep my fingers crossed.

Total Bike Time: 1:30:00 / 29.2 miles

Sunday:

Bike: Went out with a focus on pushing the pace hard. Didn't get out of the house until around noon and completely regret not hitting an early session. The result was not being able to hit the quality I originally wanted....due to the heat of course. It was just horrible....and somewhere around mile 30-35...I just couldn't take pushing the tempo. I turned things way down and just barely mustered up enough energy to sit in the saddle for the remaining 90 minutes. Oh well....live and learn. Recover and hit next time!

Total Ride Time: 3:00:00 / 60.4 miles

Run: Awesome session about 2 hours after the bike. Came home and recovered as much as I could. Drank a Red Bull and off to the gym I went. I mixed up the workout a bit today. Went 62 minutes on the Elliptical, 10 minutes on the Treadmill and followed it up with a 5 min cool-down on the Elliptical. Quality session and I felt amazing.

Total Elliptical - Treadmill Time: 1:17:00 / 1.2 miles on treadmill

Strength: Right after the run session...went downstairs to hit a total body workout. 2 sets x 20-25 reps per exercise. Felt really good and was a nice way to end the day.

Total Strength Time: 0:46:00

Totals for the Week:

• Total Swim Time: 3 hrs 33 min / 13,537 yards
• Total Bike Time: 14 hrs 11 min / 280.7 miles
• Total Run Time: 5 hrs 01 min / 6.3 miles
• Total Strength Time: 1 hrs 18 min / 3 sessions

Total Hours Trained During The Week: 24 hrs 03 min

Notes for the week:

Well, this week turned out pretty solid. Exactly what I had hopped for. Actually...I would have like a bit more volume on the bike but since I threw in 5 hours worth of run specific training....it was a nice compromise.

My swimming was down only due to the pool in Southlake being closed. I dropped by on Saturday for what would hopefully be a breakthrough workout...but the damn doors were locked. Oh well! Soo...that left either 24hrs bathtub or then nice outdoor 25 meter pool at Northlake. I opted for the bit longer yardage and calm waters for the coolness of 24 hr. In the end...the heat took it's toll and the volume had to be kept down. Smart move if I do say so myself.

Other than that...everything's on the up and up. Almost forgot...I'm running again. It was so nice to head to the track on Saturday. I don't remember the last time I was so excited to workout. On that note...the elliptical training and aqua jogging paid off big time. I'm actually feeling stronger than before the injury. Only time will tell though...

I'm actually going to try to incorporate some video into the blog and website. Video segments of training with friends, nutrition talk, equipment talk, strength training, sleeping, walking...nothing will be off limit. I'm just interested in documenting everything I can while pursuing the sport in the manner I am.

More to come...

Mg

• 1500 to open in 20:40 (clearing 500's in 6:58, 6:56, 6:46) Felt Awesome!
• 500 pull in 6:56
• 200 stroke
• 500 pull in 6:56
• 200 stroke
• 500 pull w/paddles in 6:26
• 8 x 100 free as (1 easy, 1 fast) on 1:45 (1:20, 1:13, 1:19. 1:12, 1:19, 1:11, 1:19, 1:10)
• 4 x 50 free easy to cool-down

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

Run: Aqua Jog today!!! 1st session to date. Surprisingly...everything went smooth. Used the new set of the AQX Sports, "Aquatic Training Shoe" along with the "360 Flotation Belt". The equipment is just amazing. With the fins on the side of the shoe...added resistance makes the workout that much more productive. Not only do the fins add resistance but they also balance your form and add to the over-all quality of your run gait. If you want any more info on the shoe, belt or the zero gravity flotation suits...visit http://www.aqxsports.com/.

Total Aqua Jog Time: 0:25:00

Run: Back in the pool after a nap and dinner. I had to cut the 1st workout short due to a few obligations that had to be handled. 2nd workout was twice as good as the first. Really getting the hand of Aqua Jogging and the shoes. Will hopefully receive the suit soon and will definitely have updates on that. Look for a big write-up on these shoes once I start land based running again. Don't worry though...I'll report on the equipment each time I go through a session.

Total Aqua Jog Time: 0:48:00

Wednesday:

Bike: Trainer session today. While the weather was beautiful outside...I knew I could get better quality if I stayed indoors to control my efforts. In the end...the workout was awesome... Structure listed below. Should set up a great bike workout for tomorrow!

• 1 Hour warm-up as build to IM Pace and hold
• 5 x 5min big gear intervals @ HIM Pace build to Olympic Distance Pace w/2 min IM Pace Recovery in between.
• 10 min cool-down at IM Pace

Total Ride Time: 1:45:00 / 35 miles

Swim: I decided to head back to the 24 hour pool today. While I love the temperature...I do not like a two lane setup with one lane line that runs down the middle. After about 2 laps...the water becomes so turbulent...you'd think you were swimming in choppy conditions. On top of that...there are 5 jets that run the length of the pool that blow into the side of each lane. Now....the good thing about that pool is it's right next door...and easy access. Plus...it's making me a stronger swimmer as I am forced to swim in "less than ideal conditions"!

Swam in Blue Seventy's PointZero 3 Skin Suit today. While I was nice and sore from yesterday's workout...I was aching to climb back into this bad boy! I'm not sure my open 1500 yard time today reflects it's true capability...., but it sure was nice to play around. Next week I will make sure and bring it to the Southlake facility and give it a true run for its money. My goal will be to get under 19:30 for the 1500 yards. If that happens...were talking solid progress and man will I be one happy dude!

I plan on using the suit in several workouts over the next couple months. I find it necessary to practice a bit with race day gear. The more comfortable you can make yourself on race day...the faster you are!

• 5 x 100 free easy on 1:40 (1:19, 1:20, 1:20, 1:20, 1:19)
• 200 stroke
• 1500 cruise in 19:58 (clearing 500's in 6:40, 6:40, 6:38)
• 200 stroke
• 5 x 100 free easy on 1:30 (1:17, 1:17, 1:18, 1:16, 1:16)
• 200 pull w/band
• 6 x 50 free on descending rest
• 2 x 50 kick
• 2 x 100 kick

Total Swim Time: 1:05:00 / 3700 yards

Strength: A bit of core today. These have to become staple workouts over the next couple months... Nice workout today...

Total Strength Time: 0:25:00

Thursday:

Bike: Nice and steady today. Rolled out a little late and missed the cool-morning breeze. Spent to much time jacking with my website. Anyway...did a little 10 min push during the middle for fun. Nothing more. Big swim tomorrow with Joey again....and hopefully a super big solo bike on Saturday. We'll keep out fingers crossed. I'll keep it under wraps for now...but I'm thinking BIG.

Total Bike Time: 2:12:00 / 44.3 miles

Run: Back on the Elliptical late in the day. Nice and smooth. Couldn't make it back out to Southlake today but will definitely be back in the pool for a run by weeks end. Going into next week...I'll be shooting for 3 sessions of aqua jogging and 3 sessions on the elliptical. Look for lots on notes on the workouts and gear!

Total Elliptical Time: 0:50:00

Friday:

Swim: Brought the swim out to Frisco / Plano today for a solid workout with Joey... The focus of the workout was a Timed 2000 meter swim against my good buddy. A nice little race amongst friends. You'll have to ask us personally who one the challenge. The good thing about swimming with Joey is we push each other in a positive manner. In the end, we both hit really good numbers and ones I have never seen until now.

I wore Blue Seventy's PointZero 3 Skin Suit again. After 2 test in the pool...I've come to the conclusion that the suit is at least (1 sec/100m) faster and could even be (2 sec/100m) faster than your normal race gear. Regardless...anyway you cut it...it's a time savings and worth the dollars spent to pick up one. If you believe it's a 2 sec savings...then you just bought yourself 30 sec's in an Olympic distance race! At the cost there selling these things...you'd be hard pressed to find anything on the market that is as cost effective as a skin/speed suit. NOW...there's still nothing better than a wetsuit and at that level...your talking minutes!!!

• 5 x 100 on 1:50 (1:26-1:28)
• 100 stroke
• 50 free strong
• 100 stroke
• 50 free strong

2000m hard in 29:09 (clearing 500's in 7:16, 7:19, 7:18, 7:15) Fastest to Date!!!!

• 100 stroke
• 50 free steady
• 100 stroke
• 50 free steady
• 2 x 100 free on 1:40
• 2 x 100 pull on 1:40
• 2 x 100 pull w/paddles on 1:40
• 2 x 50 as (25 head down, 25 head up)

Total Swim Time: 1:15:00 / 4000 meters

I've worked really hard over the past 2 months on my swim fitness. I think things are starting to pay off. The work's not done though...stay healthy and keep the consistency and quality of training Positive, Positive...Positive!

Saturday:

Swim: Workouts started a little late this morning. Woke up after 12 hours of sleep and was completely exhausted. Went back to bed to lay around a bit more. Finally got up and made my way over to Southlake for a another strong workout!!

Hit the Vasa-Trainer again before the swim. 4 x (20, 15, 15, 15 reps). Really opened up the lats!

• 2 x 500 on 7:20 (6:56, 6:50)
• 2 x 500 on 7:15 (6:46, 6:40)
• 1 x 500 on 7:00 (6:37)
• 200 stroke
• 5 x 100 on 1:30 (1:16, 1:17, 1:15, 1:14, 1:14)
• 200 stroke
• 6 x 50 kick
• 300 free to cool-down

Hit the Vasa-Trainer once again after the workout. 5 x 20 reps!

Total Swim Time: 1:05:00 / 4000 yards

Total Strength (Vasa-Trainer) Time: 0:20:00

Run: Aqua jog session again. The equipment is working beautifully! Today was even more productive than the last time and I even feel faster....

Total Run Time: 0:35:00

Strength: Total body workout after a quick dinner. Strength training today was awesome. Kept all sets on tight rest and the reps above 20 on all exercises.

Total Strength Time: 0:50:00

Sunday:

Bike: Woke up early this morning (5:45 a.m.)and felt great! Solid sleep last night and that's exactly what I needed. Rolled out the door at 7:30. With empty roads and my route going through Flower Mound...Argyle....Justin....and on to Denton, I was sure to have a pretty relaxing day. I kept the distance a bit down today and during the week in general, with hopes of nailing more quality sessions over the next two weeks. No sense blowing it out the door out with 10 weeks to go!

Total Ride Time: 4:45:00 / 95.8 miles

Swim: After watching the finishers role in at IM Kentucky and catching up with the athletes taking on the marathon in Canada, I was through procrastinating and decided to head to the pool. Nice little recovery session to the week.

• 1000 easy to open in 14:05 (7:02, 7:03)
• 200 stroke
• 500 pull easy in 6:59
• 200 stroke
• 3 x 100 on an easy 1:45 (1:20)

Total Swim Time: 0:34:00 / 2200 yards

Run: Back on the Elliptical immediately after the swim. Just wanted another day of consistency with some sort of run specific training. Good session in the end.

Total Elliptical Time: 0:35:00

Totals for the Week:

• Total Swim Time: 5 hrs 09 min / 18,675 yards
• Total Bike Time: 10 hrs 59 min / 219.3 miles
• Total Run Time: 4 hrs 23 min / 0.0 miles
• Total Strength Time: 1 hrs 35 min / 3 sessions

Total Hours Trained During The Week: 22 hrs 06 min

Notes for the week:

Well I'm right back to where I was before the break. Solid back on the bike...not as much volume as I'd like but very quality in each session!

Swimming is moving very well and I couldn't be more excited about the work thus far. Joey and I have a little battle going on and I'll probably bring it back to Frisco next week for another go around!

Running is still on hold but the run specific training volume is up as well as the consistency. A very positive thing is I'm in the water with the new AQX equipment!

Can't think of much more. Have to run and pick Julie up from the airport... Actually, I'll probably end up being late and hear about it later...HA!

I'm out...

Mg

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

Monday:

Swim: Today was a planned EASY day. One in which I could soak up a bit of last weeks workouts. No sense in pushing all the time. I've said it once and I'll say it again...your body has to be able to process and soak up the workload.

• 500 free to open
• 8 x 200 on 3:00 (2:53, 2:49, 2:48, 2:45, 2:44, 2:42, 2:40, 2:38)
• 200 stroke
• 300 pull with paddles
• 100 pull
• 2 x 50 free

Total Swim Time: 0:43:00 / 2800 yards

Run: I spoke with a run coach this afternoon and ironed out some of the specifics I had regarding my injury, my progression, and what I can expect going into the next few weeks and during the latter part of the season.

Today was my first day on an Elliptical Trainer. . Can't say it was amazing but it was pretty neat. Non-impact and I seem to have gotten a similar muscular workout to that of running. I suppose it's a novelty for the next month....but after 50 hours or so...I'll probably be through with this machine. None-the-less, it's serving it's purpose for the time being...

Total Elliptical Time: 1:02:00

Tuesday:

Bike: Awesome workout today. Focus was easy for 2 hours and with 2 x 5 min pickups in the last 30 min. It was a nice way to shake out the legs. Temperature around here is only rising!!!

Total Bike Time: 2:42:00 / 54.3 miles

Swim: After the bike...took a bit of time to relax and cool off.

• 1500 to open in 21:22
• 200 stroke
• 100 free
• 200 pull
• 4 x 200 pull with paddles on 2:45 (holding 2:30 for 200)
• 4 x 50 as (25 head down / 25 head up
• 100 free

Run: Immediately after the swim...I headed upstairs for a light elliptical workout.

Total Elliptical Time: 0:30:00

Wednesday:

Swim: It was nice to head to the pool first once again!! Things seem to be going well right now but I see 50 x 100 in my immediate future. I like the doing 100-repeats....builds character. I will probably hit that workout late this week or early next week.

As far as my times are concerned...I feel confident my 500's will move into the high 6's later on this month with little to no effort. Repetition and consistency will be the trick! I would also like to see my fast 100 repeats in the 1:00 - 1:08's as we get closer to Florida.

• 1500 to open in 21:26 (clearing 500's in 7:17, 7:09, 7:00)
• 3 x 500 pull on 7:30 (7:06, 7:04, 7:04)
• 200 stroke
• 100 free fast on 1:25 (1:16)
• 50 free recovery on 1:00
• 100 free fast on 1:25 ( 1:15)
• 50 free recovery on :60
• 100 free fast on 1:25 (1:14)
• 50 free recovery on :60
• 100 kick

Total Swim Time: 1:00:00 / 3750 yards

Strength: Total Body tonight. No core. Strong sets...with focus on endurance. Awesome workout.

Total Strength Time: 1:30:00

Thursday:

Run: Another session on the elliptical today. Varied the height and intensity to see variations in heart rate and muscle recruitment. Was nice to see a higher heart rate during a run variation.

Total Elliptical Time: 1:00:00

Swim: The goal was to open the muscles back up after yesterday's weight session. Mission accomplished. After a nice warm-up...I went after some faster times in the 500. I wanted to see where my fitness was in the water if I pushed it a bit.

I'm actually being very cautious about pushing the envelope right now. I'm really working on building up to Florida and peaking at just the right time. At this point...too hard in the water or over-doing it on the bike could have bad consequences 2 months from now. We're still over 12 weeks out from Ironman, and a lot of work still to go!

• 200 free
• 100 stroke
• 2 x 100 free
• 100 stroke
• 4 x 50 free
• 100 stroke
• 500 steady-strong in 6:52
• 100 stroke
• 500 steady-strong in 6:43
• 100 stroke
• 4 x 50 free

Total Swim Time: 0:40:00 / 2300 yards

Friday:

Bike: Today was pretty easy going. Just wanted to get out on the bike and open the legs up a bit. Hadn't ridden since Tuesday. Wednesday was a strength day and wanted to have a solid easy day on the legs Thursday. Tomorrow is a big ride day and will bring Joey along for the trip.

Total Ride Time: 2:05:00 / 40.8 miles

Yoga: My first yoga session and I did it 20 minutes after my ride. With the pain still fresh in my legs from the strength day and just off a solid ride....the yoga session was HARD! The guy turned off the AC and we just cooked in the class. Needless to say, it was a very humbling experience.

The gym is usually where I find comfort... Not this time...I was completely out of my element. The instructor was awesome! The class...perfect! I'll definitely be back as often as I can. The stretching and plyometric exercises were just what I needed. I tell you what...I was in some agonizing pain during a most of the poses. Intense lower body weight session combined with Yogo = PAIN...HA Sweet!

Total Yoga Time: 1:00:00

Saturday:

Bike: Long Ride with Joey. Woke up at 5:15 a.m. Dude was that early! Ate some breakfast...Drank a Red Bull...and hit the door at around 6:30 for the ride. Day was pretty solid. Rode out to Keller and Roanoke and inserted as many hills as we could find. About another 500 ft. of climbing on top of last weeks 2700. Temperature was super hot by the end of the ride. At least a heat index of 100 degrees. At the end of the day...Joey commented on how that was one of the hardest rides he's ever done. Glad I could help buddy!

Total Ride Time: 5:13:00 / 104.4 miles

Swim: Decided to take a nap after the bike. After I woke up...I drug myself down to the pool with aiming for a focused technique workout. I think I did OK...

• 500 free easy
• 200 stroke
• 500 free easy
• 200 stroke
• 10 x 100 on an easy 1:45 (1:21) Focus on form!
• 200 stroke
• 100 free
• 6 x 50 free

Total Swim Time: 0:52:00 / 3000 yards

Sunday:

Bike: Woke up way to late. Needed the sleep though. I don't sleep very well before big volume training...especially when I know I have to be up before the sun. I always feel pressured to fall asleep (i.e. - kind of like before races....) Anyway...started around 10:30 and the sun was just horrible! I think the heat index was up well over 110 today!

Total Ride Time: 1:40:00 / 31.2 miles

Swim: Awesome swim today. I was just hoping to make it through the set but thanks to 1 Sugar Free Red Bull and one Regular Red Bull...I made it through strong and well.

• 1500 to open in 21:09 (clearing 500's in 7:08, 7:04, 6:56)
• 45 sec rest
• 500 pull in 6:55
• 15 sec rest
• 3 x 200 pull w/paddles on 2:45 (2:33, 2:31, 2:29)
• 200 stroke
• 3 x 100 free strong / fast on 2:00 (1:15, 1:13, 1:11)
• 2 x 50 free

Total Swim Time: 0:50:00 / 3200 yards

Run: Easy session on the Elliptical right after swim. Nice and smooth. Was a nice session.

Total Elliptical Time: 0:35:00

Totals for the Week:

• Total Swim Time: 4 hrs 56 min / 18,150 yards
• Total Bike Time: 11 hrs 40 min / 230.7 miles
• Total Run Time: 3 hrs 07 min / 0.0 miles
• Total Strength Time: 1 hrs 30 min / 1 session
• Total Yoga Time: 1:00 / 1 session

Total Hours Trained During The Week: 22 hrs 13 min

Notes for the Week:

Overall....Good week! I was able to do some cross training in place of my running. That was a big concern of mine heading into this week. I needed to do something that addressed the bio-mechanics of running. Form and muscle recruitment are important and I really don't want to loose too much run fitness heading into a big race like Florida.

Bike was good. Not as much volume as last week...but all quality sessions! I'm still being cautious with training volume. Like I said last week...too much and I'll pay the price in September. Total focus right now is nailing a strong stride going into October is super KEY.

I did hit a solid long ride with good friend Joey McElhaney this weekend. We pushed the pace pretty hard and suffered together. Not so much that it will affect our training going forward...but just enough to make it one of the best long distance session we've both seen in a long time!

Swimming couldn't be better. I'm hitting good form and coming into my own. I have a good feeling that I may hit a good stride come the beginning of September. For now I'll keep my fingers crossed and hope the trend continues.

I had an awesome Yoga session this week as well as one of the best strength workouts this year. So all in all....we're moving along fairly well.

Monday's another recovery day...with a light swim and some core. After that, I think I'll catch a nap and rest up for some solid cycling volume Tuesday thru Thursday. Take Friday as an easier day and head back to the Time Trial I botched up a couple weeks ago for true ass kickin...

More to come...

Mg