Swim
Long Day
This swim should be the next workout you do after yesterday's swim. Since it's low impact, I like to do these sessions back to back to help keep technique fresh...

Warm Up: 200 continuous
Main: 1 x 2000 at RPE 4 (45:29.11)
200 split times: 4:10.10, 4:34.80, 4:38.69, 4:33.33, 4:32.57, 4:43.11, 4:36.17, 4:38.91, 4:34.83,
4:25.60
Average 200m: 4:32.81
800m split: 17:57.92
1,500m split: 34:06.74
Cool Down: 4 x 50 earch slower than last
Total: 2,400 meters

Run
Very easy run today, constant at RPE 2-3
Total time: 27:58
Total Distance: 3 miles (approx.)
Pace: 9:19/mile

The run was very slow today for several reasons. It was snowing, I was wearing shorts, shirt amd my coat. It was also very very slick and I didn't want to fall. I also ran after my long swim. I am glad that I kept it slow.

Get the bike in first today...

Bike
60 minutes, hills. Find a hill that takes 3-5 minutes to climb. Warm up and cool down 15 minutes each. Main: 6-8 repititions on the hill. Remain seated on all reps. You should hit RPE 7-9 but not all-out effort. Complete stretch of legs and lower back afterwards.

If on the trainer, do main set of 7 x 4:00 in large chainring, seated at cadence of 50-60

Time: 1:00:00
Odo: 190.20 Miles
Max: 22.2 mph
Avg: 16.1 mph
Distance: 16.13

I had a good bike ride today. I was having issues with my clothes this morning. I put my bike shoes on and I was still in my Pajamas. I decided to change, got off the bike and I stepped right into a bucket full of dirty water. This water was used to clean my mountain bike a few weeks ago. I finally got on the bike and started watching Austin Powers I. I love that movie!!

Swim
30 minutes continuous recovery swim after bike workout
(30:17) - I did not keep track of how far I went. I just swam. I was a little slower than normal, but that was intended.

Swim
Speed Day
Warm Up: 250 meters alternating each 50 swim and kick
Main:
400m (8:14.41)
4 x 100 (1:48.22, 1:49.08, 1:44.88, 1:44.37)
300m (7:21.58)
3 x 100 (1:47.20, 1:48.46, 1:45.42)
200m (4:57.59)
2 x 100 (1:47.92, 1:48.86)
Cool Down: 3 x 75 each slower than last (1:45.93, 1:52.78, 2:01.61)
Total: 2,275 meters

Triathlon Class
We ran to warm up and did some running exercises. We also did some core exercises. Finally we did 3 sets of bricks (bike/run). What a great workout.

Bike
90 minutes. This same long bike route as Week 20 should now begin to feel a bit easier compared to starting 4 weeks ago. Enjoy it because next week, we're upping the time!

Time: 1:30:00
Odo: 174.10 Miles
Max: 26.9 mph
Avg: 21.0 mph
Distance: 31.59

My ride got boring after awhile. I finished watching Davy Crockett, King of the Wild Frontier. It was a two part movie. I got off the bike twice...to use the restroom. Too much water I guess. I forgot to start back the computrainor so I went an extra 2-3 miles. Woops. This ride was a major improvement from the first long ride on week 1. Of course, I took it super easy that day.

Swim
Speed Day
Warm Up: 400m continuous, last 50 in each 100 is kick
Main: 8 x 100 EBEH (easy 100 = 25 easy, 25 build, 25 easy, 25 hard)
(1:56.37, 1:56.09, 1:55.13, 1:57.77, 1:56.76, 1:55.86, 1:58.13) - missed 1?
Average: 1:56.59
Cool Down: 6 x 25 each slower than last
(25.19, 27.29, 28.72, 28.41, 31.05, 30.15)
Total: 1,350 meters

Bike
45 minutes low effort. Try to get this in right after swim workout. Take in fluids within 10 minutes to see how sensitive your stomach is to intake after swim effort -- note this for starting fluid intake on race days

Time: 45:00
Odo: 140.2 Miles
Max: 19.4 mph
Avg: 15.2 mph
Distance: 11.38 Miles

It was a good day today. I was at the gym and in the pool before 5:45 am. I worked hard on the swim. I either missed 1 x 100m swim or I didn't clock it with my watch? I gave myself 15-20 seconds rest between each repeat. I was very consistent with my time and very happy. I can't wait till I start swimming 100's in under 1:50.

I quickly change and drove back home and hopped on my back. I would say it was about 15 minutes total transition time. I wanted to make sure I had enough time to do the bike. I had no problems with the gatorade that I drank!

Core Exercises
Squats, rows, V's, Steps, Push Ups, Planks

Run
Name: Mission Viejo Parkway Loop (x5)
Total Time: 1:04:17
2:52, Lap 1: 11:58, Lap 2: 11:57, Lap 3: 11:44, Lap 4: 11:28, Lap 5: 11:02, 3:17
Distance: 8.03 miles
Pace: 8:00/mile

Today was a pretty good running day. The temperature started at around the 40's. I was pretty cold when I was rounding the 3-4 lap. The water that melted started to freeze. There were three walkers today. One of them had two dogs. The other I kept seeing and she said "man, your fast". She said this to me about the 3rd lap. This made me feel professional. I am now pretty tired. I went to the store to get an energy drink. I know they may not be the best for me, but I sure do enjoy them!!

Run
30 minutes easy pace, RPE4
I ran a total of 3.30 miles today. A little more than last time. I went on the treadmill at the gym, so my times were very consistent. My pace was 9:05/mile. I got a good stretch before and after the run which really helped. I made one mistake. I ate too soon before my run. It seemed that I had a harder time breathing today.

Bike
60 minutes, try to find some hills to play on today keeping seated throughout.
There is still quite a bit of snow/ice outside so I was on the trainer. I will probably be on the trainer for another month or more. I was watching "Davy Crockett, King of the Wild Frontier" today.
Time: 1:00:00
Odo: 128.8 Miles
Max: 27.7 mph
Avg: 18.0 mph
Distance: 18.03 Miles

Core Exercises
Squats, rows, V's, Steps, Push Ups, Planks

Swim
Race-specific
I went to Castle Rock today for a swim. I am not sure where my coach was today? Oh well. I did my swim workout anyways. The pool is in yards, so my swim times were a little faster than the Utah Pool.
Warm Up: 4 x 75, last 25 in each is backstroke
Main: 3 x 400, 1 is RPE3, 2 is RPE4, 3 is RPE5
(8:23.52, 7:52.49, 7:23.27)
Average Time: 7:53.09
Cool Down: 150 easy
Total: 1,650 yards

Swim
Long Day
Warm up: 200m swim, 200m kick, 200m pull, 200m swim
Main: 1 x 1500m, RPE 4: 34:09.63
200m split: 4:28.09, 4:41.63, 4:41.22, 4:36.67, 4:37.27, 4:34.59, 4:29.01, 2:01.15 (100m)
Average 200m: 4:35.50
Cool down: 4 x 50, each slower than last (53.57, 56.60, 57.87, 57.80)
Total: 1,000 meters

I was very consistent today. My 200's were all very close. That is awesome because I want consistency. My first and last 200m were the best.

Triathlon Class
We missed our coach today because of a recent injury. I hope she gets better! We did have a substitute today. We ran around the track several times. We were working on endurance. Afterwards, we jumped in the pool and worked on drills. I learned a few things. The coach was against the total immersion swimming, so it made it a little difficult for me and one other guy.

Chilly Cheeks Duathlon Series #2

Cherry Creek State Park, Denver, CO
1.5 Mile Run, 4 Mile Bike, 2.5 Mile Run, 6 Mile Bike, 50 yard dash!

Conditions Soft and packed snow on run, packed snow and ice on bike.

20 Degrees and overcast

I did pretty well for this race. I finished 24th out of 115 people. I also finished 12 of 32 in my age division. I could have done better, but I ran into a few distractions along the way. I slipped and fell on the bike on the second bike ride. I had troubles again towards the end on the bike. The chain came loose and off the ring. I used my mountain bike, which made me much slower than others. I didn't want to risk getting injured, so I used my moutain bike. I wonder if I should have??

My total time was 1:16:19

Swim
Speed Day
Warm up: 300 continuous. slowly increasing pace each 100
Main: 12 x 50 meters, odds at RPE4, evens at RPE9
(50.29, 50.74, 56.75, 50.87, 1:00.89, 47.09, 56.60, 49.42, 59.07, 48.02, 1:03.43, 52.10)
Cool down: 100 easy, hold form
Total: 1,000 meters

Run
60 minute long run, easy pace. Strides begin at the 40 minute mark. Go for 20 seconds, then return to a normal pace. Repate every 5 minutes until run is finished. Stretch well!!

I streched before the run. I also missed the strides at 40 minutes. Instead, I started them at 45 minutes and went every 2 minutes. This run was a little slower than last week, but just as cold.

Name: Mission Viejo Parkway Loop (x4)
Total Time: 58:39.14
Lap 1: 16:05, Lap 2: 13:16, Lap 3: 13:26, Lap 4: 13:00, 2:53
Distance: 6.75 miles
Pace: 8:41/mile

Swim
Race-specific
Warm up: 250 easy
5 x 50 meters, odd are 100%, evens recovery. 10sec rest between
(47.59, 1:14.29, 50.66, 1:10.35, 47.61)
Main: 3 x 400 meters, 1 is REP3, 2 is RPE4, 3 is REP5: 9:42.00, 8:51.28, 8:39.53
Average Time: 9:16.64
Cool down: 200 easy
Total: 1,900 meters

Reaching mile 100

Run
Easy pace, RPE3
I ran on the treadmill today. I went 3.25 miles in 30 minutes. It was a slower pace than normal, but that was the point of todays run.

Bike
60 minutes, easy pedaling on mixed terrain, overall effort still low. Warm up and cool down 10:00 in low ring, spinning easy. Use the big ring for the middle 40.
Time: 1:00:00
Odo: 110.6 Miles
Max: 28.9 mph
Avg: 19.2 mph
Distance: 19.26

I reached the 100 miles on the bike today. I was very impressed and satisfied with my workout today.

Run and Swim.........
Yea right.
Not today.
I decided to go skiing!

It was my long swim day. I really should have done this workout. I went skiing with my best friend Joe. We were on the slopes for about 5 hours. We hit it pretty hard. We did mostly blues and blacks diamonds. We even hit the terrain park and hit a few jumps. I was being very careful today because I didn't want to get injured. We went to Keystone Resort. It was awesome!! A bit cold, but awesome.

I did go my triathlon class today. We ran, learned a little about strides. Did some V's, and went strait to the bike. We rode the bikes for about an hour. We cranked up the tension and I was really struggling towards the end. Finally...fatigue has set in. Now I just need to get a good nights sleep and eat well.

Bike
Long Bike again this Sunday. Try to find a couple of hills to throw in but keep climbing efforts low as possible. I couldn't bike outside because of the weather. I don't think I will be able to get out until March?? I sure hope not :(
Time: 1:00:00
Odo: 91.3 miles
Max: 28.9 mph
Avg: 16.1 mph
Distance: 16.15 miles

Swim
Speed day
Warm Up: 300m continuous. Concentrate on form weaknesses
Main: 10x100 descend 1-5 and 5-10
1-5 (1:49.25, 2:00.78, 1:55.54, 1:56.96, 1:58.36)
Average 100m: 1:56.18
Total time: 9:40.89
5-10 (1:55.04, 1:59.23, 2:01.50, 2:02.99, 2:02.19)
Average 100m: 2:00.19
Total time: 10:00.95

Total Average: 1:58.18
Total Time: 19:41.84

Cool Down: 200 continuous, alternate 50m kick, 50m swim
Total Distance: 1,500m

Bike
45 minutes, on the trainer if possible
I watched the Spinervals fitness 1.0. Ride strong with Team Clydesdale [videorecording] / with Troy Jacobson today. It was supposed to be an easy day, but I think I pushed it a little bit harder. Today's workout is for the novice cyclist or competitive pro, designed to increase power output, pedaling technique, and speed. It was too easy for my level.


Time: 45:00
Odo: miles
Max: mph
Avg: mph
Distance: miles

Run
60 minutes log run, easy pace. RPE starting at 2, finish at 3.
Name: Mission Viejo Parkway Loop (x4)
Total Time: 57:43
3:00 Lap 1: 12:54, Lap 2: 12:41, Lap 3: 13:22, Lap 4: 12:34, 3:11
Distance: 6.75 miles
Pace: 8:33/mile

Brrr......It was cold today. The artic blast sure did come in a hurry. I bundled up because I knew it was going to be cold. I actually did pretty well. I ran about a minute faster than last week. I did push the pace a little bit more because I wanted to be done ASAP.

While I was running, I didn't have much of a scenery because it was dark and my glasses kept fogging. My mind was wondering several times tonight and I wanted to actually list all the runners/triathletes that I admire most. I guess you could call some of them heros.

Running

1. Bill Rodgers
2. Maurice Green
3. Dean Karnazes

Triathlon

1. Joe Friel
2. Kylie Ramsey
3. Simply Stu
4. Tom Holland

These are to list a few. There are so many others that I really admire, but I can't list them all.

Run
30 minutes easy pace (RPE 2-3)
Name: Mission Viejo Parkway Loop (x2)
Time: 33:34
Distance: 3.64 miles

This run was a little slower than last week. The temperature was 55 degrees. It was pretty warm and nice out. I wanted to make sure that I ran outside because it was nice out. I also took Pazu with me. There was still quite a big of snow, but we managed. I run a little slower when Pazu is with me...potty breaks.

Bike
60 minutes road or trainer, like last week this is all small chainring work, low effort.
I started at 6am on the trainer. My results are almost identical from last week
Time: 1:00:00
Odo: 60.7 miles
Max: 14.3 mph
Avg: 12.1 mph
Distance: 12.16 miles

Core Exercises
Squats, rows, V's, Steps, Push Ups, Planks

Swim
I met with my Aunt Linda again today at the Castle Rock Rec Center. Today was my "race-specific workout. I swam 500 yards in 9:03.52. That is my best time yet. It's too bad the pool wasn't in meters. That is what I am used to.
Warm Up: 100 yards easy
5x50 continuous, odds are breathe every side, evens bilateral
Main: 2x500 yards: 1 is RPE4 (9:19.34), 2 is RPE6 (9:03.52) - PR
Cool Down: 250 yards easy
Total: 1,350 yards

I decided to skip my early swim today. I did it for 2 reasons. First, I wanted to rest a little from yesterday. I ran and rode the bike. I was only supposed to ride the bike. The second reason is that my triathlon class was tonight. I knew we would be running and swimming.

Swim
Long Day/Endurance
Warm Up: 100m swim, 100m kick
Main: 500m (10:14) - PR
(100m splits: 1:50, 2:05, 2:06, 2:10, 2:03)
50m easy
200m (25 Hard, 150 Normal, 25 Hard): 3:59.66
2x100 (25 Hard, 75 Easy)
200m (25 Hard, 150 Normal, 25 Hard): 4:14.18
Total: 1,350 meters

Run
8-10 Laps

I also did rubber band stretches, butt kicks, high knee, and fast toe (not sure what to call it).

Run
40 minutes. 10 minute warm up, then do 20 second strides before returning to RPE3 pace. Repeat strides every 5 minutes until end of run. The RMRR had a trophy series race today. It was a 10K run. I was only supposed to bike today and run tomorrow, but I decided to run today. I will take running off tomorrow.

Mile 1: 7:58, Mile 2: 6:57, Mile 3: 7:35, Mile 4: 7:42, Mile 5: 8:00, Mile 6: 8:02, Mile .2: 1:07
Total: 47:21

This was not my best 10K time. It was actually my worst in many years. There was snow and ice on the course and I nearly slipped and fell twice. I am trying to follow my half-ironman program, and my times might be off. It should pay off in the long run.

I met one gentlemen at today's race who will be competing in the same half-ironman in May. Chris is a really neat guy and he is fast. He ran the fastest 10K time today at 40 minutes. I will see him at more of the RMRR races and the Cherry Creek Duathlon races.

I received another ribbon today. I came in 10th place for the Trophy series race. I was not the fastest person, but I came close to my handicap time.
I am on the far left

Bike
90 minute ride. Mental strength day--try to get outside today regardless of weather. It was still to bad outside to even attempt to ride my bike. Another day on the trainer. Easy pace. This ride was long and at times very boring. I was watching the Florida Ironman ride (recorded on tape), and UB40 in concert. Then I turned the channel to watch some football.
Time: 1:45:00
Odo: 48.5 miles
Max: 23.6 mph
Avg: 15.8 mph
Distance: 23.77 miles

Weekly mileage
Swim:
Bike:48.5 miles
Run: 21 miles

Swim
Warm Up: 400m continuous. Last 50 in each 100 is kick (using boggie board)
Main: 8x100 EBEH (each 100=25 easy, 25 build, 25 easy, 25 hard)
1:58.43, 2:03.19, 1:56.59, 1:58.57, 1:59.64, 2:01.64, 2:00.68, 2:01.60
Average: 2:00.04
Total Time: 16:00.34
Cool Down: 6x25, each slower than the last. 29.37, 31.44, 33.18, 32.65, 33.83, 34.55
Average: 32.50
Total Time: 3:15.02
Total: 1,350 meters

Bike
Time: 45:00
Odo: 24.6 miles
Max: 32.4 mph
Avg: 16.4 mph
Distance: 12.31 miles

Run
60 minutes log run, easy pace. RPE starting at 2, finish at 3.
I could have taken this run a little slower. I felt my sore muscle from yesterdays core exercises and stretches. The run started out light and I finished with the sun gone and very dark. It was a neat experience going out while its dark. You don't see too much and not much to think about. Because the snow is still covering many sidewalks and running paths, I run around my complex. There is a big loop that goes around the park, elementary school and another park. The loop isn't too far from my home. There was a woman who I kept seeing on my run. I saw her about 4-6 times. I did the loop 4 times and saw her for at least 2-3 laps. There were a few other people, but not too many brave the weather.

I was doing good about keeping dry until the very end. I ran right into a pothole full of water. It was about 43 degress outside so it wasn't quite frozen.

Each lap around the loop is about 1.5 miles. My next run will be a little bit easier

Total Time: 58:46
3:30, Lap 1: 13:31, Lap 2: 13:28, Lap 3: 12:52, Lap 4: 12:10, 3:34
Distance: 6.75 miles
Pace: 8:42/mile

Swim
Race Specific
Warm Up: 4x75, last 25 in each is backstroke
Main: 3x400, 1 is RPE 3, 2 is RPE 4, 3 is RPE 5 (3rd 400m: 8:34.34)
Split times (3rd 400m: 4:20.93, 4:13.41 )
Cool Down: 150 easy
Total: 1,650m

The first 400m swim I think I did an extra 2 laps?? My time was off by a few minutes. The first 200m was 4:32.00. The second was 6:14.56?? I forgot to start the watch on the 2nd 400m. The first 200m was not time well, but the second 200m was 4:43.62. I started it too late. The 3rd 400m I got it timed. I wanted to include these times, just so I will have them on record.

The picture above is me! Nicole and I swam with the dolphins on our honeymoon in Jamaica. I never knew at that point I would start swimming and compete in triathlons.

Core Exercises
Squats, rows, V's, Steps, Push Ups, Planks

Swim
Long Swim Day
Warm Up: 200m free, 200m kick, 200m pull, 200 free
Main: 1x1500, (RPE 4): 34:56.14
Split times (200m): 4:11.33, 4:32.12, 4:37.24, 4:41.12, 4:53.51, 4:45.65, 4:53.67, 2:21.50
Cool Down: 4x50, each slower than last: 56.86, 56.91, 57.38, 56.94
Total: 2,500m

Today was a good day for swimming. I was hoping for a little faster time on my 1500m swim, but I can't complain. I have a very long warm up. Much longer than what I am used to. Today was my max for Total swim. This is the most I have swam in one day. My cool downs were fast. I was so amazed how my times were. I was supposed to swim each 50 slower, but I couldn't.

Run
40 minutes very easy run, RPE 3.
I ran a total of 41:37. I ran about 4.5 miles. The pace was slow. I averaged 8:55-9:05 per mile. I really felt today's swim during my run. My muscles were tight and extremely sore. I got a pretty goo d strecth before the run. Since I ran on the treadmill, the run seemed that time stood still. Well, at least it is over.

It Starts...

Today has started my official 20 week training period. This is all building to complete my first half-ironman. I am very excited and ready to go. I will try hard to give a detailed description of my workouts, thoughts of the day, etc. I will make my blog better than last year!!

I am following a training plan that I found at www.beginnertriathlete.com. It is a beginners half-ironman program. I want to do better than a beginner, but this is my first half-ironman. If I decide to complete a full ironman, I will probably seek professional advice for my training. This weeks goal is to just get it done and keep up on selp to prepare to do it again next week. I am changing it around a little bit because the pool is closed on Jan 1st.

Run
30 minutes easy pace (RPE 2-3)
Name: Mission Viejo Parkway Loop (x2)
Time: 32:16
Distance: 3.64 miles

Bike
60 minutes trainer, all small chainring work, low effort.
Time: 1:00:00
Odo: 12.1 miles
Max: 13.4 mph
Avg: 12.1 mph
Distance: 12.11 miles

Core Exercises
Squats, rows, V's, Steps, Push Ups, Planks

RPE - Rate of Perceived Exertion

I am wiped out. I slept in till almost 10am, so I got good sleep. My body just feels very fatigued. I will try to refuel my body and recover because I have a long swim day tomorrow.