DO WORK

Well, the week's finally here! Just a few more days and then a bit of fun!

Focus this week will be to stay sharp and relaxed...

Monday:

Swim: Relatively simple day in the pool. An easy 1500 straight to warm-up, followed by a small set of 100's strong. That's about it...

• 1500 easy in 21:13(clearing 500's in 7:09, 7:04, 6:58)
• 200 stroke on 4:00 (3:45)
• 5 x 100 on 1:45 strong (1:19, 1:17, 1:14, 1:13, 1:11)
• 200 free cruise to end the session

Total Swim Time: 0:37:00 / 2400 yards

Bike: Easy ride today after lunch. Just a bit of sight-seeing. Beautiful day again. Was done with the ride and turned things off around 3:00 pm.

Several things to do now before I leave tomorrow.....

Total Ride Time: 1:08:00 / 21.6 miles

Tuesday:

Sorry about the delay. After the drive and misc stuff around PCB....I've had my focus elsewhere before the race. Now...on to a full update.

Run: Well, I drove down to PCB today....but this time I inserted a few short runs throughout the day. The day went as followed... Felt pretty good...and stayed loose during the trip.

• 3 hour drive 7 min run
• 2.5 hour drive 10 min run
• 2.5 hour drive 15 min run
• 3 hour drive 5 min run

Total Run Time: 0:27:00 / 3.2 miles total

Wednesday:

Tune-up workouts...

Swim: Swam with Ben from Blue Seventy today. It was good effort today. The wind was up and made the conditions a bit bumpy. Little bit of current too. Ehh...goods time though

• Swam out to the 4th buoy and back
• Swam 1 loop of the course.... (30 minutes)

Total Swim Time: 0:54:00 / 3700 yards

Bike: Ride with Ben out on course. Felt good. Did a bit of motor pacing with the cars. Solid effort all around. Nice way to loosen up the legs

Total Bike Time: 1:00:00 / 22 miles

Run: Run off the bike... Felt really good....ran on the course...

Total Run Time: 0:22:00 / 3 miles

Thursday:

Feeling a bit tired now. Good day to knock out a couple workouts and then get some sleep.

Swim: Swam again with Ben. Felt good....a bit tired which is fine. Was a beautiful morning with a slight off shore breeze....making the return trip a bit bumpy...

Total Swim Time: 0:30:00 / 1.2 miles

Run: Ran again on the course. This time I went 2 miles out and then followed it back in for a total of 4 miles. Wanted to keep things nice and smooth...very relaxed.

• Mile 1 - 8:09
• Mile 2 - 8:06
• Mile 3 - 7:51
• Mile 4 - 7:33

Total Run Time: 0:33:00 / 4.2 miles

Went staight home and went back to bed. Slept solid for another 3 hours. Looking to sleep a lot over the next 24 hours.

Friday:

Zero: Day completely down. Lots of sleep and relaxation. Focus

Saturday: (Ironman Florida Race Day)

Pretty good all around day. I kind of knew in the back of my mind that I might not have it "totally in the bag" for the run but I didn't let that deter me from trying to lay it all out! I stayed positive and opened it up as best as I could...doing everything I could to mix things around and get to the line as fast as possible. More on this in my race report.

Man was it a good day for racing. But like I told a friend...you really have to be on your a game here....So many competative athletes

Sunday:

Swim:

Easy in the Gulf for about 12 minutes

Run:

Ran easy on the hard packed sand for 12 minutes. Really opened things up and I felt pretty good.

Headed to Orlando tomorrow and then to Clearwater on Wednesday or Thursday...

More on the week ahead in next weeks blog. Including a separate Race Report for IM Florida.

A couple notes before I go into the weekly details.

My gallery section has been updated with race photos from the Longhorn Half Ironman.

An even bigger surprise to me was the Red Bull Art of Can exhibit photos I received yesterday. I threw a couple of them up in the gallery section as well. One of the photos is taken from outside the Gallery on opening night. On the left side of the building...you can see an extremely large hanging poster of my little guy "Newton's Bull". That was soo cool to see...totally humbled!

Monday:

(Swim) This was a tough day mentally for me. I just wasn't there in the head. It was cold outside and raining. Just wasn't my day physically either. Knowing how close the race is...I feel my body starting to relax and prep. Let put it this way...the race is definitely in my head now and that's a VERY GOOD THING!

I struggled with whether or not to workout at all. Tired this morning, I just wanted to crawl back into bed. I also wanted to take Friday off....which means today down would have been one too many!

I decided to drink some coffee and a Red Bull and head off to the pool. Maybe I would pep up by the time I got there.

Not going to happen as I pushed the pace a little too hard and went out with an ambitious workout. While the would be workout would have been good....it just shouldn't have been implemented today. Stopped in the middle of my first main set!

(scy) Southlake

• 2 x 400 on 6:00 (5:38, 5:33)
• 3 x 200 on 2:50 (2:38, 2:35, 2:33)
• 25 free, 25 stroke

Total Swim Time: 0:20:00 / 1450 yards

Tuesday: (Bike - Run Brick)

Bike: Felt a bit better today. Forced myself to sleep about 12 hours last night. Little groggy this morning but plenty of Diet Coke and my all trusty Red Bull...I was ready to head out and tackle the 60 degree weather and kick some ass in the wind! Love that wind....Actually...I really don't!

The weather would have been perfect if the wind was down...but the North Western gust made it pretty chilly!

Today's was a paced ride. Looking to pep things up a bit...I opted to have a little fun... Not too much fun...just enough to get the legs moving!

Total Ride Time: 2:35:00 / 54.6 miles

Run: Transition was made at Campion Trail once again. Took off feeling great. Focus was a strong 3 mile run and then turn things completely off. I wanted to run out strong and settle into a nice and steady effort. When I left the truck...I knew things were clicking...maybe a little too well... Rolling through mile 1...I checked my split and decided to just role with it.

Going through mile 3 felt even better and turned things down just like I planed. Dropped the pace a bit and relaxed for the remainder of the run. Took it up to 25 minutes and called it a day!

Tomorrow will be a focused swim and relaxed run!

• Mile 1 - 6:55
• Mile 2 - 6:39
• Mile 3 - 6:37

Total Run Time: 0:25:00 / 3.65 miles

Wednesday:

Swim: Key today was to nail a solid swim. Nothing that would blow the doors off of most swimmers...but for me...it was a move in the right direction with Florida so close.

Will be doing majority of all my swims at 24 Hour Fitness from here on out. With the water so cold...as well as choppy...I think this sets up a much better simulation! The pool in Southlake is great to set up baselines and work on stroke mechanics...but does nothing to simulate the ocean chop. While the pool at 24 hour fitness is NO OCEAN...it is extremely choppy and forces me to focus on being a more efficient swimmer.

So far...tempo seems to be good and body is adapting to race day efforts... Good session today!

(scy) 24 Hour Fitness

• 2500 in 34:35 (clearing 500's in 6:58, 6:59, 6:55, 6:51, 6:49)
• 500 pull in 6:57
• 200 pull w/bands in 2:55
• 4 x 100 strong on 1:30 (1:19, 1:17, 1:15, 1:14)
• 100 stroke easy
• 100 free easy

Total Swim Time: 0:55:00 / 3800 yards

Run: Very easy run today after lunch. Smooth and relaxed...

• Mile 1 - 7:56
• Mile 2 - 7:51
• Mile 3 - 7:48
• Mile 4 - 7:50
• Mile 5 - 7:56
• Mile 6 - 7:54

Total Run Time: 0:47:30 / 6 miles

Thursday:

Zero: Rest... Peace and Serenity are the things I need around me right now...

Friday: (Swim Focus as well as a little bike-run brick later in the day...)

Yeah Buddy... I felt pretty good this morning when I woke up at 6:00 a.m. Solid 8 hours and I felt super good....but what the heck was I going to do at 6 in the morning. So, I went back to bed until 9:30. Yep...that's more like it...HA!

Swim: Ok...back to working out. Swim focus was a long smooth 3000 yard set in the bathtub that is 24 Hour Fitness. Oh how I bet they love my endorsement of their pool. Well...they should learn how to set up pools if they want positive praise! It's ridiculous...but serving it's purpose currently :-)...

Swim felt pretty good today. Effort and Tempo are about where I want them. Went a little mental swimming in such a confined area. Not much to look at.

Hmmm...I do complain a lot when I swim in the 24 hr fitness pool. Oh well, maybe it's making me tougher.... For now...that's the way I'll look at it.

(scy) 24 Hour Fitness

• 3000 cruise in 41:46 (clearing 500's in 7:01, 7:02, 6:57, 6:55, 6:54, 6:54)
• 200 pull on 2:55 (2:45)
• 200 stroke on 3:45 (3:38)
• 500 pull on 7:15 (7:01)
• 200 stroke on 3:45 (3:31)
• 200 pull on 2:55 (2:46)
• 2 x 100 free relax on 1:30 (1:21)
• 2 x 50 free relax on :45 (:40)

Total Swim Time: 1:07:40 / 4600 yards

Bike: Wow...what a beautiful day! 70 degrees and sunny...with zero wind. But for some reason I felt a little chilly....wore a beanie for the head...a long sleeve base layer shirt with a windbreaker vest for the body....which was a good call because it felt GREAT!

Today's ride and run were almost effortless (I don't remember when I've felt this good!)...which means things are coming together... Just need to keep focused...

Total Bike Time: 1:31:00 / 32 miles

Run: Smooth run off the bike. Took only a second to transition and I was gone. Wouldn't be a long run today...just a controlled effort...something similar to what I will see come race day...

• Mile 1 - 7:10
• Mile 2 - 7:08
• Mile 3 - 7:02

Total Run Time: 0:22:00 / 3.1 miles

Saturday: (Bike - Run Brick....) (Easy swim later in the day)

Bike: I really have no feelings about today's ride or run. As we get closer to race day...the workouts become routine and very standard. The ride today was very relaxed...just enough to loosen the muscles up for a steady paced run.

For the most part...everything needs to stay sharp (body as well as the mind)

Total Bike Time: 1:20:00 / 26 miles

Run: Transition was again made at Campion Trail. Felt pretty good.... Focus was on a smooth relaxed effort for 40 minutes. Nailed each mile the way I wanted... Things seem to be setting up well....

• Mile 1 - 7:11
• Mile 2 - 7:01
• Mile 3 - 7:03
• Mile 4 - 7:01
• Mile 5 - 6:58
• Mile 5.7 - 4:45

Total Run Time: 0:40:00 / 5.7 miles

Swim: Easy swim after lunch. Just wanted to keep thing open and relaxed. Felt really good and relaxed. Didn't want to over-do things so I kept the swim pretty simple and short.

• 1500 to open in 20:41 (clearing 500's in 6:56, 6:54, 6:50)
• 200 stroke on 3:45 (3:31)
• 300 pull on 4:20 (4:08)
• 2 x 100 easy on 1:30 (1:20)

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

Sunday: (Bike - Run Brick...all at paced effort)

Bike: Was a nice day. Very little wind...just a nice little breeze. Temp was awesome at around 68 and the sun was a shining! Focus today would be another brick...effort's on pacing, nutrition and perceived exertion.

Right out of the gates...my tempo was just fine and knew that thing would open up after about :45 min to the hour mark. Just as I had planned...during each :20 minute block...my body seemed to find it's own rhythm and settle in nicely.

I'm not a big fan riding out of control...("a.k.a."-faster than your supposed to!) During the first hour or so of any one of my rides...(when there's not a swim preceding the session)...I always like to warm-up the legs up. If you don't your looking for issues. During a race...it's a different story...as the :30 minute swim in a half or the :60 min swim in an Ironman will most likely suffice as an appropriate warm-up to anything you do afterwards....

Total Ride Time: 2:15:20 / 50 miles

Run: Another transition at Campion Trail and another well paced effort. Nothing really special to talk about. Just settled in and tried to relax.

That makes 3 "bike-run" bricks over the coarse of 3 days....4 in the last 6 days. I feel pretty good about the efforts and even better with how my body is responding.

• Mile 1 - 7:01
• Mile 2 - 6:56
• Mile 3 - 6:54
• Mile 4 - 6:53

Total Run Time: 0:28:22 / 4.1 miles

Totals for the Week:

• Total Swim Time: 2 hrs 55 min / 12,050 yards
• Total Bike Time: 7 hrs 41 min / 162.6 miles
• Total Run Time: 2 hrs 42 min / 22.6 miles
• Total Strength Time: 0 hrs 10 min / 2 sessions

Total Hours Trained During The Week: 13 hrs 28 min

Notes for the week:

Nothing to say...

Can't really talk about much right now...

I suppose after Saturday...I'll have a little more to say...

Mg

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

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

• Mile 1 - 6:54
• Mile 2 - 7:19
• Mile 3 - 6:50
• Mile 4 - 7:00
• Mile 5 - 7:34
• Mile 6 - 8:01
• Mile 7 - 7:43
• Mile 8 - 7:48
• Mile 9 - 7:33
• Mile 10 - 6:50
• Mile 11 - 7:11
• Mile 12 - 8:06
• Mile 13 - 8:01

• Race Website: http://www.longhorntri.com/
• Race Results: http://www.doitsports.com/results/page.tcl?id=181031

Monday:

Run: Horrible day....Scorching hot and I was dead dog tired. Probably from yesterday's hard ride-run.

• Mile 1 - 8:06
• Mile 2 - 8:00
• Mile 3 - 7:54
• Mile 4 - 7:58
• Mile 5 - 7:53
• 1/4 mile run.....1/4 mile walk
• 1.3 mile run......1/4 mile walk
• 1.6 mile run

So hot (97) and soo hard. Was THE TOUGHEST WORKOUT OF MY LIFE. I couldn't believe it when I got out to the turnaround and was forced to run back.

Total Run Time: 1:12:00 / 8.7 of the toughest miles of my life (memories of Ironman)

Swim: I'm an idiot and continuted to workout. Not for fitness but recovery!

(scy) 24 Hour Fitness

• 500 free
• 200 stroke
• 500 kick with fins
• 200 stroke
• 300 free with fins
• 100 free with fins
• 2 x 100 free

Total Swim Time: 0:35:00 / 2000 yards

Tuesday:

Swim: Out to Southlake today and bringing a friend; my .03 skinsuit. Not looking for anything in particular...just a workout getting adjusted. Racing on Sunday and will be wearing this little puppy!

Very productive swim today. Was able to get some really good data!

(scy) Southlake

• 2 x 50 free
• 2 x 100 free
• 100 stroke
• 2000 solid in 26:29 (clearing 500's in 6:44, 6:42, 6:32, 6:30) Fastest to Date!!
• 1 x 50 free
• 2 x 100 free
• 100 stroke,
• 2 x 100 free with fins

Total Swim Time: 0:45:00 / 3000 yards

Bike: Very easy today. Just wanted to sit in the saddle a stroll around town. Nothing more....all recovery!

Total Ride Time: 1:20:00 / 25 miles

Wednesday:

Swim: Back to Southlake again but just with my regular swimsuit. Will save the special stuff for race day... Focus today was 200's on set intervals and descending clear times

Very productive swim again. Actually getting a lot of praise from Southlake's swim coach. He's been offering up some much valued advice. His regular quote my way is "Not bad for a self taught swimmer"! That would be a good workout for my freshman or sophomore class :-). He's a crack-up and super nice guy....

(scy) Southlake

• 5 x 200 on 3:00 (clear times - 2:49, 2:46, 2:46, 2:43, 2:43)
• 5 x 200 on 2:55 (clear times - 2:42, 2:40, 2:37, 2:37, 2:35)
• 5 x 200 on 2:50 (clear times - 2:35, 2:32, 2:31, 2:30, 2:29)
• 200 stroke
• 300 kick w/fins
• 100 free with fins
• 2 x 50 free easy

Total Swim Time: 0:58:00 / 3700 yards

Run: Went back to the trail today for a little redemption. I got a little worried after Monday's fiasco. Good thing it was just the fatigue because today went off without a hitch... Lazy's 8's...

Total Run Time: 0:41:00 / 5.1 miles

Thursday: (Bike-Run Brick)

Bike: Race Wheel setup...strong ride through the Valley Ranch TT Course... My own personal little track. Here is the google maps link....just in case you live in the area and want to give it a go http://www.gmap-pedometer.com/?r=1367337. There are a few u-turns along the way too....actually quit technical... I like to make things a bit challenging...

Details to the ride below... Awesome session. Goal was to find pace for this weekends Half Ironman! I also wanted to know where my body was fitness wise...limitations....etc. Never really found the limitations but did find out plenty about my fitness. I'll know a lot more on Sunday.

Entire workout was continues...this was not an interval workouts. I just hit the lap button every time I went through...

• 1.8 miles to the course (7:19 / 14.8mph)
• 7.55 mile TT Course (23:07 / 19.7 mph)
• 7.55 mile TT Course (21:18 / 21.4 mph)
• 7.55 mile TT Course (20:32 / 22.2 mph)
• 7.55 mile TT Course (19:16 / 23.7 mph)
• 6.50 miles Out and Back to Campion Trail (16:58 / 23.0 mph)
• 2.50 miles on Campion Trail waiting for Julie (6:50 / 22.0 mph)

Total Ride Time: 1:55:00 / 41 miles

Run: Brick today... Transition back out at Campion Trial with Julie's help once more. She's so amazing...I can't tell you how much I appreciate her help!

Goal was to settle into a pace comfortable for an extended period of time. I think I got some pretty good data...

• Mile 1 - 7:23
• Mile 2 - 7:11
• Mile 3 - 7:07
• Mile 4 - 7:01
• Mile 4.5 - 3:28

Total Run Time: 0:33:00 / 4.6 miles

Friday: (Bike-Run Brick)

Today was just a day to lay a few things out. I did push it a couple times throughout the workouts. Bike was easy but the run and swim had bouts of intensity I thought beneficial to my prep.

Bike: All easy with a couple bouts of intensity no more than a minute in duration. I think it was 4 x 1 min at L4 with 4 minutes of rest in between.

Total Bike Time: 1:11:00 / 23.5 miles

Run: Back at Campion Trail. Focus was to settle into a HIM pace and then push it for one mile....bring back to HIM pace and then NO MORE!

• Mile 1 - 7:35
• Mile 2 - 7:05
• Mile 3 - 6:18
• Mile 3.4 - 3:00

Total Run Time: 0:23:58 / 3.3 miles

Swim: OK...off to the pool. Last workout till the race. Just wanted to throw some yards together.... Doing things a bit different for this race

(scy) Southlake

• 2x500 free on 8:00 (7:00, 6:44)
• 4 x 100 free on 2:00 descending (1:15, 1:10, 1:09, 1:08)
• 200 stroke
• 200 free easy

Total Swim Time: 0:30:40 / 1800 yards

Saturday:

Zero:....Traveling to Austin...

Sunday:

Longhorn Half Ironman

• Swim: 30:51 / 1:35 meter (seemed a tad long / 85 degree water)
• T1: 1:34
• Bike: 2:25:18 / 23.5 mph (57 miles...)
• T2: 1:31
• Run: 1:38:02 / 7:29 min-mile (tough course...very hilly)

Finish Time: 4:37:18

Look for a race report over the next couple days....

Totals for the Week:

• Total Swim Time: 3 hrs 19 min / 12,612 yards
• Total Bike Time: 6 hrs 51 min / 146.5 miles
• Total Run Time: 4 hrs 27 min / 34.8 miles
• Total Strength Time: 0 hrs 00 min / 0 sessions

Total Hours Trained During The Week: 14 hrs 37 min

Notes for the week:

For the most part...an extremely well executed week. While I did run into a bit of trouble on Monday...the rest of the week was super quality which led to a successful race.

Racing a Half this weekend gave me an opportunity to test a few ideas I've had...as well as nutrition, fitness, equipment, etc. More on that in the race report.

Florida's getting close!

Race Report next...

Mg