Win Tie Loss

I am going to print out a sheet that I will check everyday. If I have a good day, it will be a win. If I just do a workout and check the box, its a tie. Losses are workouts that are cut short or just poor.

Miss a workout, 2 losses. Have a breakthrough 2 wins.

Hopefully this will help to motivate and not depress me!

Reality of the goal

Without question my goal is lofty. My true goal is to go under 4:30 for a HIM, but in order to do that, I have to believe I can land a 4:25. As of right now, there is no question it is possible. That being said, I have to train flawlesly and my nutrition has to improve even more.

I am definitely making small gains and that will hopefully pay off later. The weights are kicking my ass right now. I am really tight and it has to be from that. Once it gets cut back to once a week, i will have time to work on flexibility more.

Early mornings are really tough right now. I am cutting back my caffeine overall, so I believe that has something to do with it. For a few nights I was getting crazy headaches from caffeince withdrals. (Kind of sick) They are getting better and I am sleepling much better. Once spin starts up again, I will be getting up early again.

I need to plan out my schedule better as well. Waiting to workout simply is a set up for failure. I need to put down times and stick with them.

Feeling good

I am experiencing some aches and pains right now, but overall I am feeling really strong. I have been keeping my workouts under an hour, so my endurance is low, but I am super focused on technique. No question my run form is dialed in. My power on the bike is higher than last year at this time as well.

I am really happy with my strength training right now. When I started weight training this fall I could only squat 135lbs. Last week I maxed out at 225lbs. Huge success! This should really help me push bigger gears on the bike.

Swimming is getting better, but still a long way to go. I am going to do my Swim Field Test next week. No hiding on that and hopefully I can get below 18 minutes...

TO BE CONTINUED...

1,000 meters on 10/24/11 = 18:45

Definitely on the slow side and room for a lot improvement. I have been swimming for a month consistently now and should see nice time advantage soon. Goal for next swim will be low 18 minutes.

Solid 11 miles after maxing weight on squats.

It was a little chilly, but ran 11 with Tim F today. Target HR was 150-155 and I came in at 153. Pace was a 7:33. Goal 7:30. Really pleased seeing how I maxed my squats yesterday at 185lbs.

10 hours in November?!

I haven't done it yet, but if I ride for an hour tomorrow I will hit 10 hours this week. Its pretty tough to do without the long weekend ride, but I did all but 1 workout this week. (Missed the Friday bike even though I actually got on my bike and rode 2 miles - Freezing and starving)

I have slowly built up to this and not feeling to zombie like. The weights were killing me for a while, but I am feeling pretty confident that they are just a part of the routine.

So PSYCHED for 2012! It is going to be awesome!

0:30:00 min swim
0:1:30 transition
2:26:00 bike
0:01:00 transition
1:27:00 HIM

4:25:00

You can do this!

Great week

Swim - -

My swimming is steadily improving again. I am super focused on form and I consistently swimming 100 in the 1:45 range. 4 swims this week is also a highlight of the week. Short swims, but every bit helps.

BIke
Pretty steady. I did some drills this week and i will continue to do work on that. I feel my power at leisure is increasing as well. Overall I am still getting out on the road quite a bit.

Run
No clue... Really up and down, but I have lost some speed. I feel like I am put A LOT into the base runnning. I'd like to get my long runs down to 7min pace with a 150 HR. Right now it is about a 730 with 150hr. The weights have been slowing me down, so I am thinking I am closer to a 715 pace at 150hr.

Weights
Maxed out the squats at 185lbs today! Pretty psyched. Definitely hard, but really cool. The other weights have been increasing as well. Trying to not get to into maxing out with the upper body. I'd rather just improve endurance on the weights I am currently lifting.

Overall feel pretty good. A little tired day to day, but that is getting less and less.

Where I am in...

I am pretty lost as to my fitness right now. I have been lifting for roughly a month and I definitely feel stronger. I have done more squats in the last month than I ever have. The issue with this is that I am running so SLOW. I know that I am building a base, but a little concerning.

Weight 157lbs - I'd like to maintain this and not have it go up

Strength - Feeling pretty strong

Swim - Poor endurance, but form is solid. My left catch has improved quite a bit.

Bike - Not a lot of endurance, but feel pretty good that I am riding twice a week.

Run- Pretty slow

I think that I am training more now than I ever have in a November. Averaging right around 8 hours a week. Pretty good number for November.

Nutrition plan

Breakfast

2 ensures
1 bagel
1 coffee


Race day Nutrition plan

1 gel 10 min before swim

1 hammer bar imediatly on the bike
45 min blocks
45 min blocks
gel getting off bike (caffeine)

run
blocks at 30 min
gel at 1 hour

Still improving

Every workout I am heading in a little tired, but my speed continue to increase. My weight today was at 153 and I am really psyched with that. I should be able to maintain or decrease slightly. Not looking to get to0 low, but a 150 would be awesome. I would be right in the middle of ideal weight to height ratio. (150/68=2.2)

Swimming - I am in my third week of masters and I feeling much more comfortable. I need to work on the flip turns, but overall I feel great. I get a little anxious, but i think that will help at the races. Especially at the beggining.

Bike - I have been riding long on Sundays and running long on Sat. I get on the bike a little tired from running, but I still manage to get in the intervals. I did start to bonk this weekend, but recovered. The true test will be this weekend when I head up to the Timberman course. The goal is to ride at 200 watts for 56 miles. I am really excited to see how this goes. I could use a little more confidence and this will put my mind at ease. If I am not able to do it, I will then restructure my race plan. I am pretty sure that I will be able to pull it off!

The run is going awesome. I have been nailing the long runs and track workouts. I have been able to get in at least 13 miles 8 times this year. So much better than I have done in the past.

Feeling awesome

I don't believe I felt this good last year at this time. Besides the long rides/runs of last year, I am crushing my workouts in comparison. I have been nailing just about all my workouts and I am definitely seeing improvements. I feel that I will be going into Timberman the strongest I have ever been. I need to work out my racing strategy a little, but I think it will be my best race to date.

I started the year at 164.9 lbs and I am at 155. I actually think I will be around 152 for the race. I should be so much faster due to the weightloss.

Started masters again.
Killed the last two track workouts
Have 3 weeks of +50 mile weekend rides at power
Long runs are still strong
Swimming is improving. I feel tired at the pool, but form is clicking.

All in all, really happy with where I am at physically.

Physical update

I have been eating Terrible the last two weeks. The arrival of Quinn shook the boat some, but not concerned at all. That is going to improve this week. It is always hard to cut everything out all at once, so I am going to slow it down.

I believe my weight is around 157lbs. My legs feel really strong and bigger, so I am thinking that is part of the weight. I would like to get down to 154lbs or below for Timberman and Pumkinman.

Breakout weekend

Since the arrival of Mighty Quinn, training has been pretty good. The first week was tough, but I have been all over it since. This past weekend I crushed my workouts. The lead up to the weekend was intense, so I am even more happy with the outcome.

Tuesday- Track really pushed it
Wed - Hard intervals on the bike
Thursday - Off
Friday - Tempo ride
Sat 14 mile run at 7 min pace (last mile was a cool dow)
Sunday 52 miles 20mph pace 15 min intervals at 200 watts.

Plan this week is to run Thursday long so I am fresh for Sundays ride. I want to bump it up to 20 minutes at 205.

Feeling really good and expecting big things at Timberman!

Mooseman

Thursday and Friday night I slept terrible, unfortunatly Sat was no better. Part of this was self inflicted, so no excuses. Just laying down the ground work.

5am - Half a bagel and 2 ensure - Bathroom went smooth. Good to go!

6am - Get to the park and set up. Easy setup, awful spot on the rack.

645am - Get a 10 minute swim in. Water was decent and warm up was solild.

7:12 - Swim start. I started wide and it was pretty smooth. Got clipped once, but not bad at all. I couldn't grab anyones feet, so I was sighting quite a bit. The swim to the turn went well and I seemed to swim straight. (off track once) The second half I was a bit off. Stroke wasn't stable and I didn't sight went.

T1 was fine

Bike - Pushed way to hard. I didn't use the Powertap at all and blew myself up. Felt great halfway through and then lost it on the second half. Didn't pace well at all. Need to work on nutrition

T2 - Quick

Run - Felt strong for the first 2 miles, but every mile got slower and slower. I didnt walk, but wanted to. Gt

More swimmer this year?

I have been checking my log from last year and I cannot believe it, but I am swimming more this year than last. I haven't been hitting the long swims like last year, but definitely getting to the pool a lot more. Still not enjoying, but I am getting better. A 30 minute swim is pretty painless. My form is going well. Need to work on my kick.

Weekly update

Tuesday - I missed my track workout on Tuesday, not a good way to start the week.

Wed - Bounced back with a tough trainer ride. 50 minutes with intervals of 8 min at
zone 4.

Wed - Swam a 100 in 1:19. AWESOME!!!

Thursday - Endurance run that was super tough at the beggining, but ended up kicking ass.

Friday - Great swim in the morning and rode my new bike for the first time. Awesome!

Sat - I was beat from my Thursday run and really didn't have anything in the tank. I ended up riding 52 miles and was pretty comfortable considering my lack of time in the aerobars.

Nutrition was suspect, but not awful. Eating more carbs and should cut back. Especially during the work week.

Overall I feel really good. My weight is down to 156- 157. I had hoped to be at 155for the race and I think that will happen.

Interval rides

The last two weekends I have been doing 4-5, 20 min intervals at or around race goal. IT hasn't been easy at all, but attainable. I finish the ride with an hour or so of endurance and that is where the wheels kind of fall off. I have been hitting right around 205 Watts per interval. Solid number.

This weekLast week was a mess at the end. My knees killed and I was just beat. No Brick. Rode for 3 hours total

This week I was in much better shape. Nutrition was off a bit, but overall the ride was solid. I ran my brick and it was decent. I had run 11.5 miles two days earlier, so I was pleased that I average around a 7:40. I actually felt stronger towards the end. I also bike a tempo ride the day before for an hour or so. (DUMB)

My swim is really coming along. I swam 400m at 5:35 without really pushing it to hard. I was gliding along fairly well and my breathing was decent. Mentally still a little tough, but not brutal.

I have a good feeling about Mooseman. Its a month a way, so I will start to build into the brick workouts. I did a 5:11 or so last year, and will definitely break the 5 hour mark this year. I am such a better place mentally and I have really been enjoying my workouts (For the most part)

Mooseman course and week overall

When I got back from AZ I was a little tired and jet lagged. I did a ride and felt ok on Wed, but overall just tired. On Thursday I went out for a run and killed it. I ran close to fa 7 minute pace without really pushing it. The hills in AZ were a huge help.

M.Man Course - Ugh. I did a sick spin video on Wed and it crushed me (along with jet lag). On Friday I decided to completely humble myself and ride Mooseman. Plan was 60, I rode 33. WTF. It was truly tough. I was cold and my legs, ass and pride got really hurt. I should have gone for a more attainable number, but I was up there so figured what the hell. Overall I just wasn't in a good flow. The positive out of the situation is that I did climb really well. (on the Lemond) Some of the hills that have destroyed me, just hurt a bit. The "BIG" finish on the climb was pretty awful. I think it hurt as much last year, but I just haven't felt that humbled in a while. Course is sick.


Friday = Drank didn't run on Sat. Idiot.

Sunday = I feel my run is better than my bike, so I decided to go out for a 40 mile ride. The first half of the ride was pretty tough. Really strong head wind. Great "hill" workout. The benefit of the Powertap has really come through. It kept me really focused and the wind didn't crush me mentally. I averaged 178w for the first half, so I was able to push hard the second half. My second half avg was 181w. I had a sreaming return ride where I averaged +20mph. The powertap kept me in control early so I didn't burn out. Variable index of 1.08 (not bad)

Because I didn't run long on Sat, I did a brick. It was slow and tough, but pretty important on the mental side of things. I probably average around 730s. Not bad considering how early it is. I plan on doing more short bricks moving forward.

Overall I do feel positive about the week. I had a couple bone head moves, but overall I did ok.

Swim = I swam today and felt good. The 400s are getting easier and my form is solid. I just need to get to the pool 3 times a week. I know that will make the difference. Plus I want my back to get ripped.

Nutrition = Hills and valleys. So far today, really good. I need to control my portions better.

Trip to Sedona

I did some killer trail runs in Sedona. Absolutely loved it. I cannot believe how much it beat up my legs though. Overall an awesome time. I drank and ate too much junk, but got it out of my system.

Weight is 160 and need to get it down to 155lbs at least. Lack of alcohol will help that a great deal.

Still need to swim more, but feeling pretty good on my form. I am quite confident I will swim close to 30 minutes. I'd really like to have a finishing time of sub 5hrs and stretch goal of 445. The 5 hours is very possible.

The Great Bay half - I ran a 1:27 and feel really good about that. I wish I had run a bit faster, but I had been biking a fair amount leading into it. Moving forward I have to spend a lot more time on the bike. I know my legs are strong, just need to get the endurance under me.

Weight was 160 this weekend.

Boo! Must eat better, must eat better, must eat better....

Weekened wrap up

I swam with the Vento group (sort of, only 1 other person showed) on Friday. It was my first structured swim in a while and I felt really good about it. I really believe if I focus hard for the next two months, I will be cruising. I also swam on Sunday. Good workout and felt strong. I swam my fastest 100 ever, a 1:34.

My run on Sat was pretty good. I didn't feel all that comfortable, but I believe I had a very fast run. Ever since my Garmin got stolen, I have been kind of in no mans land. But I think I ran very close to a 7 minute pace for 11 miles. Great for a training run. The best part is my legs seem to bounce back better than ever before.

My bike workouts have been solid as well. Mentally punishing, but I have been doing the entire ride at the proper watts. Right now I am averaging around 160 watts for an hour and a half on the trainer. Very solid for me. More cadence work is needed, but it is getting better. I have put more hours in this March than last year. Hard to believe.

Cracked frame = That sucks. Not sure what is going to happpen on this one. Not letting it bring me down though. If anything, I will work even harder.

Overall training is going well. The Great Bay Half will be a test. I am going to go all out, so we'll see what happens! I do think I can have a great race.

Trainer 90 RPM 1 hour

This was a little tough. I might have been tired, but it was kind of tough for the first 30. It definitely got easier as the time passed, but it still seemed harder than it should have.

Positive thinking.... I did it and I will be a better rider for it.

Swim in the morning with the Vento group. First time I will swim with them

Update.... Again.

I think I made a decision at some point to stop posting, but it really is nice to go back and read.
Update -

I have been riding the bike a lot more lately. Primarily on the trainer, but I have been out 3 times in the last week. Quick rides, but good prep. I think my form is coming back and hopefuly the uncomfortable shoulder will go away.

Running - I feel slow. I need to step it up a little with tempo runs. My long runs have been a little slow too. I think the switch will happen soon though.

Swim - Scratching the surface. Form feels good, but my endurance and attention span suck. After 10min, I am ready to get out. With some improvements, I know my mindset will change.

My weight is down to 158 from 164 or 165. My diet has been better, but still could be a lot better. I am thinking 155lbs by May is a good goal. (5 weeks)

Solid week and 10K

I have been really dedicated to my training the last couple of weeks. I hate to admit it, but I more focused this year over last year. I have decided to completely commit myself to this for the next six months.

I have made a huge realization with my swim. Instead of trying to go fast, I am completely focused on form. I have a long way to go, but I know the form will come. Feeling really optimistic and strong.

Ran the 10K last weekend in Salisbury. Not a PR, but included a beach run. Had the beach run not been there, no question it would have been a PR. Total time was 39:27 for an avg of 6:21. LY was 38:57. I lost roughly 40 seconds this yearon the beach, so I believe I would have been closer to 38:30. The beach not only slowed me down, it took a lot more out of my physically than I would have thought. I had a hard time getting up to speed after the beach. Overall still very happy though!

The bike is rocking. I have been really tenacious with not stopping early on the trainer. My avg power when I first got the power tap was around 150w on Aerobic rides and it is closer to 180 now. Huge improvement in 60 days.