Week of 7/11

Monday and Tuesday - Off.

Wednesday - Swim, 2000m.

Thursday - Swim, 1000m, bike 42 miles, run 6 miles.

Friday - Long ocean swim.

Saturday - run (length TBD)

Sunday - Bike, 80 miles.

Week of 7/5

Monday - Off.

Tuesday - Swim, 2000m. Feeling sick still with sinus infection.

Wednesday - Swim, 2000M with 3 X 300m speed work. Still feeling sick....

Thursday - Brick. 40 bike X 10 run.

Friday - Swim, 2000m.

Saturday - Long brick. 80 bike X 13 run.

Sunday - Recover!!!!

Week of 5/24

OK, I know...I have been slacking. After the NJ Devilman, I have not been working out as best I should. In the 2 weeks after the tri, I swam twice and did one 4 hour Mtn ride and 1 X 2 hr Mtn ride. Shame on me.

So...back by popular demand (ie my Mother), here is this weeks blog...

Monday - Swim. 200 meters. Broken down by 500m (ie 10 laps); 12:30, 12:20, 13:00, 12:50. Total time was 50:40. 2000 m is thew same as the 1.2 fore the half iron (1:02 last year). Based on this, I am 12 minutes faster or 20% faster/more efficient. YAY!

Tuesday - Brick. Bike 30, run 6.

Wednesday - AM Swim. Long Mtn ride....4 hours (equivalent of 65 road miles or so).

Thursday - Off.

Friday - AM swim.

Saturday - Brick (50/10)

Sunday - Off.

Week of 4/19

Monday - Off.

Tuesday - Lift chest/core.

Wednesday - Mtn bike BW, 2 hours.

Thursday - Run, 12 miles.

Friday - AM swim, 1500 m

Saturday - Bike 52 miles on Devilman course.

Sunday - Off.

Week of 4/26

Monday - Off.

Tuesday - Lift bis/Tris and core. Bike 30 miles (22 @ 21 mph on T2G ride)

Wednesday - AM swim, 2000 m. Timed 600 at 13:05. PM mtn ride at BW, 2.5 hours.

Thursday - Lift chest.core. Brick...bike 30, run 10.

Friday - AM swim, lift back/shoulders/core.

Saturday - Off.

Sunday - Granouge Mtn Race. 4 hour Enduro course (~35 miles).

Week of 4/12

NJ Devilman Half Lit Tri is 4 weeks away. Official half iron training regime for Ct starts this week. Time to man up!

Monday - Bike 30 (6 @ 13.7mph, 24 @ 21.4mph), run 6.5. Best work out of the year!

Tuesday - Lift chest/core.

Wednesday - Bike 25 @ 19 mph, run 6.2 @ 7:45min/mile. Best workout of the year. Starting to think I may actually somehow pull this whole darned thing off...

Thursday - Lift arms/core.

Friday - Swim 1.2, Lift back.shoulders/core.

Saturday - Bike 50, lift legs/core.

Sunday - Off.

Week of 4/6

Ate way too much and slacked way too much over the holiday. Its a hot week, and only 1 week before the official Rev 3 half Iron training starts.

Monday - Off.

Tuesday - Lift chest and core. Run, 6 miles. Bike, 30 miles.
Bonked half way through the ride. This heat is a killer!

Wednesday - Off. Was still feeling rough from the bonk on Tuesday. Lenny even looked at me at 4 am on Wed when I got up to swim and said; "Dad, you look RUFF!"

Thursday - Run, 5 miles @ 7:43 pace. Had strong winds and heat around 89. Actually felt good for once and was able to sustain under 8 min miles finally. Bout freakin time!!! Lifted back and shoulders/core.

Friday - Swim, 2000 m total. (200 m warm up, Timed 500 m (11:02), 500m w/o push offs, 4 X 150 m w/fins, 200 m cool down). Lift back/shoulders/core.

Saturday - Bike 30, run 9. Lift legs/core. Gonna die...

Sunday - Off, thank goodness!

Week of 3/22

Monday - Off.

Tuesday - Off.

Wednesday - AM swim, PM Mtn ride.

Thursday - Off.

Friday - AM swim, Core workout.

Saturday - Icicle Metric (62 mile road ride). Make it a brick???

Sunday - 10 mile run.

Week of 3/15

Monday - Off.

Tuesday - Afternoon arms workout. Bumped up 5 - 10 lbs on everything. Built too much lactic. Did core workout with track team at practice. Then, 5 pm T2G ride (10 miles at warm up/cool down, 20 miles @ 21.8 MPH). Felt great on flats, hills hurt more then normal.

Wednesday - AM swim. Bonked. 200 m warm up. Timed 500 m (11:59, dropped 40 seconds from last week). 3 X 50m sprints (39, 47, 58). My arms were dead from lifting yesterday. Set out to do a 250m with mo wall pushes...only made it150 meters and instructor told me to stop. I was so dead, my form went to hell in a hand basket. Did a 100 m cool down. No lifting today, probably no mtn ride tonight. Over training????

So much for no tmn ride..Brad and I searched out evey dry hill in Brandywine. I felt every drop of lactic in my quads for the T2G ride. And for some odd reason, all this darn traning, and I keep gaining weight...WTF?


Thursday - AM spin. Darn bike was a pain. Didn't help I was only at 40% coming into the class. Will do core work today, but not lifting again until Friday after the swim. I want to be fresh for my am swim session tomorrow. No more bonking.

Friday - AM swim, life back and shoulders, core workout.
So, when I walked in the door at 5 am, I said I will break 11 minutes in the 500m swim today. And I did, 10:59. Goly I love making progress ;)

Saturday - Off.

Sunday - 2010 CR Half Marathon (13.1 miles). Let it be noted, I am running for distance and pace....not time. No sub 100 minute this year.

Update: Ran a 1:56. 8:51/mile pace. Quite happy to see my body can go 13.1 rough miles on biking/swimming taring alone. Need to incorporate more running as the weather breaks into my training program.

Week of 3/8

Monday - Lifting (legs), core workout.
Tuesday - 1 hr spin interval, lifting arms, core workout.
Wednesday - AM Masters swim

NEWS FLASH: I swam. Did 1,000 meter s at 5 am with a personal instructor. I have no clue how I ever did 1.2 miles with my old form. I am feeling....capable!
Also, officially got my USAT license and signed up for the Devilman today!

Thursday - 1 hr interval spin, lifting chest, core workout.
Friday - Feeling frisky...heading back to the H2O...bring it!

NEWS FLASH: Great pool session at 5 am! overall swam 1 mile. Had my first timed 500m swim at 12:30. First 500 m swim ever where I didn't need to do breast-stroke to get my heart rate down. My left shoulder is not in pain. My heart rate was sustained probably below 120 during the 500m swim. A 1/2 IM is 1949 meters...so if I kept up 12:30 per 500 m, I could do a 48:45 for a 1.2 right now! That's amazing considering I did 1:02 at the Diamondman and am not even in half as good as shape now as I was then. Feeling, .....inspired ;)

Saturday - Off
Sunday - Wilmington Training series Crit. Go big or go Home! Len will be in attendance, Ruff!

Update - Len bailed, hes not a rain fan. Got 4th....again...but raced much better. Missed 3rd by half a wheel.

Week of 3/1

Monday -Lifting (legs), core work. Left knee was bothering me due to race on Sunday.
Tuesday - Elected to not take spin class as left knee needed to be rested.
Wednesday - Lifting (arms), core work.
Thursday - 1 hr spin interval class, lifting (chest), core work
Friday - 10 mile run
Saturday - Off
Sunday - 15 mile circuit race. Got dropped from Cat 4 pack at mile 14. Legs were still very sore from Friday training run.

Actual training for half iron in Connecticut stat rs in 4 weeks! I need to get my but out of the gym and into the pool. It is my weakest link and I need to get to it!! the proof is in the pudding, will my workout this week finally contain water....darn well better or else the week is a failure!

Week of 2/21

Sunday - 10 mile run
Monday - Off
Tuesday 1 hr spin class
Wednesday - Off
Thursday - 1 hr spin class @ 5 am, 1 hr spin class at 4 pm
Friday - Off
Saturday - Off
Sunday - First road race of 2010!! 30 minute crit at the Blue Rocks stadium. Riding Cat 5...feeling out of shape.

Update - Finished 4th in the crit. Best road finish ever. Had 5 tight turns, snow, and a tough field. Averaged 22 mph for ~11 miles.