Swim
Speed
Warm up: 300m
Main: 5 x 50 (sprint 1st 25) w/ 20 sec rest (56.20, 59.50, 54.66, 59.80, 57.23)
4x:
-2 x 50 Z3 (15 sec rest)
-1 x 100 Z3 (60 sec rest)
-sprint a 50 Z5 (15 sec rest)
Cool Down: 200m
Total: 1,750 meters


I had a pretty good swim today. That's a few swims in a row that I have done the entire workout. I am pretty happy about that.


Simpsonized??
I have been simpsonized. This picture looks pretty close to me. Notice the scar from my bike crash. Its not quite that bad though.

Thanks Duane for showing me your pic too. Thats pretty cool.



Run
Race Specific/Speed
Time: 55:25
Distance: 6.86
Pace: 8:05/mile

I was happy with my run today. It was pretty tough, but I managed to get through it. I was very hungry towards the end of the run. I should have had a cliff shot, but I am trying to save it for the race.

NO MORE CRAPPY SUNSCREEN!!
I had it with the old stuff. It is for kids and has past the expiration date. I sweat way too much when I put it on. Note to self...no more year old sunscreen.

Swim
Speed
4 x 200 no warm up on 30 sec rest. (4:48.00, 4:25.97, 4:32.85, ...?)
500m at race pace (10:09.63) w/ 1 min rest
6 x 200 at race pace w/ 30 sec rest (4:07.70, 3:56.26, 4:00.93, 4:06.43, 4:06.30, 3:54.56)
Cool Down: 100m
Total: 2,600 meters

Run
Name: Home to Iliff Ave
Time: 44:26
Distance: 5.30 miles
Pace: 8:23/mile

My swim was pretty good considering I had to avoid so many kids/adults during lap swim. They just have no respect. I really need to go earlier!! My run was afterwards. I came home changed, put sunscreen on, and got ready to go. It wasn't too hot out today, but man...I was sweating buckets. I have never sweat like that before. I think it is the combo of sunscreen/pool water. I didn't take a shower because there were to many kids hogging the pool showers. I am glad I don't sweat like that most days!!!

Bike
(Loop 1)
Time: 1:24:04
Odo: 660.2 miles
Max: 39.1 mph
Avg: 20.1 mph
Distance: 28.16 miles

(Loop 1 & 2)
Time: 2:52:40
Odo: 688.3 miles
Max: 41.8 mph
Avg: 19.5 mph
Distance: 56.31 miles

Run
Time: 30:00+
Distance: 4 miles

I went to Boulder today. I rode the 5430 Long Course today. It was a very nice ride and I was glad to do 2 loops. I was really flying on the first loop. I went back to my car, refueled, wrote down my split time and off I went. I didn't reset the computer, because I wanted the total time and stats as I was riding. I felt pretty good overall. The weather was awesome. It sprinkled a little and I got sun burned a little.

I went a ran for a half hour afterwards. I ran the same course as the Boulder Backroads Marathon. It was all dirt, a little unstable, a little hilly. I wasn't sure how far to go, so I went by time only. 15 minutes out and 15 minutes back. What a great brick workout. I should have done more of these during my training. Note...for next time.

Run
Endurance
Time: 2:12:04
Distance: 16.2 miles
Pace: 8:02/mile
Avg Speed: 7.46 mile/hr.
Elevation: Max: 5,779ft
Min: 5,511ft
BMI Index: 20.6
Calories Burned: 1,930

Swim
Aurora Reservoir
Time: 55:50+
Total: 2,600 meters

So I woke up early again today. My alarm went of at 4:30. I snoozed just a little and got up. I knew I had to leave soon. I quickly ate a bowl of oatmeal, grabbed a 2 gels, filled my bottle with accelerade, finished getting ready and off I went. I left about 5:10am. It was still pretty dark but I decided not to bring the flash light.

My adventure sure was grand today. I saw 5 deer, 2 runners and 30+ cyclists. I had to make a pit stop at the restroom around mile 9. I walked back to the road and a driver stopped, got out of his car and asked me a question. He asked if I knew how to bait a fishing line. Too early in the morning for something like this. I briefly showed him what I remember about baiting a line. It has been years since I have been fishing and I wasn't exactly sure because it pole was foreign to me.

It seems to get a little easier when I have been running long distances. I think it might be the "runners high" that everyone is talking about?? I finished todays run about 2 minutes faster than a few weeks ago. YES!! PR.

Bike
Time: 1:11:09
Odo: 632.0 miles
Max: 31.4 mph
Avg: 13.9 mph
Distance: 16.47 miles

I went out to Cherry Creek State Park today with Tea. It was so cool to ride with another triathlete. I usually ride by myself and almost always ride to hard. This was a great opportunity to take it easy for a chance. I feel just as tired though...hmmm.

I will keep you posted with my new blog. I am working on it now. I hope to have it up and ready for after my next race August 12th. I will switch gears and change thing up a little.

My wife is out of town for two weeks. She went to her parents house. She is volunteering for a pagent in Alamagordo, NM. She took Pazu too. She has only been gone for 2 days, but it sure has been strange. I kept hearing things yesterday... I will be tapering soon so I will have more free time on my hands. I hope that I can get some things done around the house.

Swim
Endurance
Warm Up: 400m
Main: 8 x 25: 1 easy/ 1 hard, repeat
8 x 100: 1 min rest
Next set do twice:
1) 75 easy, 25 fast
2) 50 easy, 50 fast
3) 25 easy, 75 fast
4) 100 fast
200 loosen (easy swim)
4x100 pull w/ 1 min rest
Cool Down: 200 m
Total: 2,200 meters

Run
1x1,600: 7:20
4x400: 6:34 (1:37, 1:59, 1:35, 1:22)
2x800: 6:52 (3:26, 3:26)
1x1,600: 6:52
2x800: 6:55 (3:39, 3:16)
4x400: 6:50 (1:56, 1:34, 1:28, 1:52)
1x1,600: 6:50
Cool Down: 9:58 (8:30, 1:28)
Total: 8.25 miles

I had a really good run at the park today. I tried going to Smoky Hill HS to run on the track, but it had no trespassing sings all over. I brought my cooler today, so when I drank, I had nice cool beverages.

Bike
Time: 30:00
Odo: 615.5 miles
Max: 17.0 mph
Avg: 14.0 mph
Distance: 7.01 miles

Run
Time: 55:15
Pace: 8:33/mile
Distance: 6.46 miles

I ran today because I couldn't get much running in yesterday. It sure did defeat the purpose of a brick workout. Oh well. I started about 7:30am. It was blazing hot by the time I finished. I felt really slow and like I had rocks in my shoes. I hate that feeling. I went to bed late last night. I also took a nap today when I got back and finished breakfast. It was only a 20min nap, but it sure did do wonders.

Bike
Time: 2:39:38
Odo: 608.5 miles
Max: 31.6 mph
Avg: 17.9 mph
Distance: 47.66 miles

Swim
Chatfield Reservoir
Time 40:00+
Distance 1,920 meters (1.2 miles)


Run
Time: 12:39
Distance: 2 miles

I woke up at 4am today just so I could get my ride in. Nicole and are becoming Godparents and went to get pictures taken at 11am. My ride was good. If I would have left at 2am or 3am, I could have gotten a full 3 hours ride plus 1 hour run. That is nearly impossible and crazy. 4am was early enough.

I met my co-worker Brett at Chatfield Reservoir to swim. He drove is car and I rode back with him. It would have been great to ride back, but no time was allowed.

No Crashing!
23 days left until my next race. I crashed about 20 days before my half-ironman race in Florida. I don't want a repeat!! I will be doing the 5430 Boulder Long Course (half-ironman) event. I can't wait. I know several people who are doing the race. I am starting to get a little nervous. I know I can do better than my last race, but there are a few obstacles. 1) Boulder has hills. Florida Doesn't. 2) I will be able to wear a wetsuit. 3) I hope my running performance will be better. 4) Better hydration 5) Already experienced a race at this distance.

I could go on and on, but I will stop at 5. I need to start thinking about a plan for what I do after this race. I have three things sorta planned. 1) Complete a century ride, 2) Finish Denver Half/Full Marathon, 3) Volunteer for the 24 hours of triathlon event.

I also will be signing up to raise money for the Challenged Athlete Foundation (CAF). It will be a new avenue for me, but it sounds great. I have met one challenged athlete, Joe, while I was biking last Saturday. He told me that CAF is a good organization. I will keep you posted.

What else...

I might be changing my blog site? Any opinions? I am on my Journey to Ironman in 2008. I feel that my blog needs a name change. ironeric.blogspot.com seems easier to remember. With this new format, I am thinking of the ways I have blog entries. I blog every workout I do. That is tough. I am a Silver member at BeginnerTriathlete.com. There is a section where it will keep track of all your workouts in a much easier fashion. Daily blog entries are great...but with Ironman training...its going to be tough.

Swim
Warm up: 400 swim,
6 x 50 w/ 15 sec rest (59.34, 59.56, 58.28, 58.23, 58.89, 57.37)
Main: 10 x 100 @ 1000 Time Trial pace w/ 15 sec rest
100's: 1:55.82, 2:00.03, 2:06.35, 2:03.19, 2:05.17, 2:07.18, 2:00.91, 2:04.98, 2:01.14, 1:51.79
Average 100: 2:01.66
1,000m time: 20:16.56
Cool down: 100m
Total: 1,800 meters

A really good day at the pool. My average 100 pace was awesome. I felt pretty good and my I kept the rest to a max of 15 seconds. I have always struggled with the rest thing, but not lately. I have no time to dink around.

Run
Time: 39:15
Distance: 5.22 miles
Pace: 7:31/mile

Bike
Big Gear/Power
Time: 1:06:02
Odo: 560.6 miles
Max: 22.2 mph
Avg: 15.1 mph
Distance: 16.68 miles

Warm up: 15 minutes
Main: 18 x 1 min seated in Big Gear w/ 1 min recovery
Cood down: 15 minutes

While I rode on the trainer today, I watched the Rides Volume 1: The Rockies today. I wanted to write down the directions for the course so I can go ride it in a few weeks. Now I will return the video back to the library. Its very hard for me to do these type of workouts on the road.

Swim
Nice, easy swim.
400m swim, rest 2 min, 400m swim, rest 2 min, 400m swim. Swim easy and focus on form.
Total: 1,200 meters

It would be hard to time these 400's if I want to take it easy. I timed the last 2 but did not record them. I don't want to show my times. I took it pretty easy. The swim took a little longer than 30 minutes, but I was not concerned about time.

Run
Treadmill w/ strides
Time: 20:00
Distance: 2.70 miles
Pace: 7:24/mile

Today I worked on strides. I figure that it would be more comfortable doing this run on the treadmill inside. It reached 100 degress today and I figured it would be much easier to do my workout indoors. When I worked on my strides, I boosted the treadmill to about 5:35/mile pace. That was pretty awesome. My last 30 sec stride was at 5:00 pace. That was amazing. I can't believe that I by best mile time was right at about 5:03 pace. That was back in high school almost 10 years ago.

I never liked the track workouts. They always made me sick. Well...at least they used to. I have been doing more sprint type workouts in the last few months. I am trying to get faster and boost my endurance.

Bike
Time: 30:00
Odo: 543.9 miles
Max: 25.3 mph
Avg: 19.0 mph
Distance: 9.52 miles

I rode the mission viejo loop today. I have been using this loop for my short rides. I was having a great day today because I rode 4 minutes faster than when I did the same ride on 7/6/07.

Bike
Time: 2:28:10
Odo: 534.30 miles
Max: 42.1 mph
Avg: 16.4 mph
Distance: 40.46 miles

Run
Cherry Creek Reservoir
Time: 53:39
Distance: 6 miles
Mile 1: 8:55, Mile 2: 9:20, Mile 3: 8:42, Mile 4: 8:56, Mile 5: 8:28, Mile 6: 9:18
Pace: 8:57/mile

My ride was good today. I was sore from yesterday and was much slower than I wanted. I made it just before the hot weather took full action. Nicole and I went to the My Way or the Tri Way volunteer BBQ today. I had 2 hamburgers, 1 beer, fruit soda, pasta and some water. I went running afterwards. It wasn't too bad, but my run was tough. I got cramps just a little. I was feeling like turning around about mile 1, but I decided to keep going.

Swim
Warm up: 500m
5 x 100 w/ 10 sec rest
2:10.95, 2:11.06, 2:10.63, 2:12.08, 2:08.82
10 x 50 w/ 30 sec rest
56.61, 52.52, 56.81, 56.10, 54.64, 52.93, 52.95, 53.20, 52.78, (1 not clocked)
12 x 25 w/ 45 sec rest
21.50, 21.12, 20.32, 21.28, 20.41, 21.57, 21.03, 21.73, 21.36, 21.28, 20.47, (1 not clocked)
Total: 1,800 meters

Bike
Time: 1:24:41
Odo: 193.80 miles
Max: 34.2 mph
Avg: 18.2 mph
Distance: 25.76 miles

Swim
Warm up: 400 drills
Main:
400 pull
200 swim/drill
200 swim: 4:39.31
6x50 Fast: 53.66, 53.6, 52.36, 51.84, 57.31, 48.52
Total: 1,500 meters

I was able to swim a little better today at the pool. I really started focusing on drills and form. My workouts are supposed to be at a longer distance, but I am not concerned about it. My second to last 50m wasn't the best because my goggles leaked.

Run
Endurance
Time: 2:12:04
Distance: 16.2 miles
Pace: 8:09/mile
Avg Speed: 7.36 mile/hr.
Elevation: Max: 5,779ft Min: 5,511ft
Calories Burned:

What a great day for running! It was cool and drizzly. It drizzled a little but not too bad. My time rocked and I felt pretty good most the way. My stomach was bloated again, but I kept running. Whats new? I got my stats today from www.mapmyrun.com It's a pretty good site and neat to see my elevation drops and gains.

Bike
Aurora Reservoir/Quincy Rd.
Time: 56:54
Odo: 468.0 miles
Max: 34.5 mph
Avg: 18.3 mph
Distance: 17.34 miles

I had an awesome ride today. It was the bike course for the Rattlesnake Tri, My Way or the Tri Way and a few others. Its a pretty challenging course with rolling hills. I really got my heart rate going! There is not too much traffic, but little room on the side. One of these days I want to keep riding till the pavement ends.

Run
Warm up: 10 minutes
Main: 4x400, 2x800, 1x1600
Cool Down
Total Distance: 4.5 miles

I started running at a slow pace, but I figured it was just my warm up. I was running slower and slower as time went by. I was only supposed to run for 50 minutes. I went home early because it was well past the time. I don't usually stop during a workout, but my run was about 3 minutes slower than my average pace. Yikes. It was cold, wet and I had a long hard day at work yesterday. No need to worry...

Swim
Aurora Reservoir
Time: 1:10:00
Distance: 3,000 meters
200 splits: 4:25.54, 4:47.20, 4:23.20, 4:40.70, 4:31.46, 4:37.51, 4:12.78, 4:34.80, 4:40.65, 4:59.35, 5:01.71, 4:54.70, 5:00.38, 5:11.00, 4:58.00
100m Pace: 2:20
1 mile split: 36:13

The water was very choppy today. I swam with my co-worker again today in the lake. I feel so much more confident in the lake. There were tons of fish...and they were HUGE!! I could have kept swimming, but I was fading. My second to last 200 was slow only because I stopped to hear what Brett had to say. He told me there was lightning in the background. I had one 200 left and I was done!

Swim
Main: 4x200 w/ 30 sec rest: 4:58, 5:13, 5:07, 4:58
500 at race pace: 11:56
2x200 at race pace w/ 30 sec rest: 4:47, 4:38
Total: 1,700 meters

I need to start going to the pool much earlier!! And forget Monday's. I found out that there is a swim team that meets on Modays and Wednesdays now from 7-8am. Thats the time I am in the pool. yuck.

Bike
Time: 34:31
Odo: 450.6 miles
Max: 24.3 mph
Avg: 16.6 mph
Distance: 9.54 miles

Today was just easy spinning around the part. I went around the Mission Viejo loop. The first loop was a warmup loop. I was getting worried because I was moving pretty slow. I picked it up quite a bit.

Run
Time: 12:31
Mile 1: 6:03, Mile 2: 6:28
Pace: 6:15/mile
Distance: 2 miles

Today was the pancake breakfast at Bible park for the Rocky Mountain Road Runners trophy series. I missed my predict time by about 15 seconds. I was overally pretty happy with my performance.

Swim
Open Water Swim ChatfieldReservoir
Time: 1:20:00+
Distance: 2,500 meters (Big loop, small loop)

I have been getting some great opportunities to do some open water swimming. I have been going with my new co-worker, Brett. Brett and I went to Aurora Reservoir the other day too. It is nice to have someone to swim with.

Bike
Time: 3:32:57
Odo: 441.12 miles
Max: 33.2 mph
Avg: 15.7 mph
Distance: 55.77 miles

I had a really tough day on the bike. I made the 30 miles and was doing great. I turned around and I started to fall apart. I started getting bad cramps and my stomach was very bloated. I drank too much liquids. I never thought it would be possible. I drank over 132oz of water within my 3.5 hour ride. That is way too much than I am used to. It was 98 degress and I used my Camelbak. The mouthpiece was leaking for close to half way. I stopped at REI and bought a new mouthpiece. That did the trick. I refilled my camelbak. Well...at least it was cold water. My gatorade and accellerade were hot by the time I started drinking them. Way too hot!

I had to stop at about mile 40 and rest for a little bit. I was pretty good up to that point and once I got going again I was flat. My stomach kept aching and I was having major bloating problems. I stopped again in Glendale and rested for awhile. I finally started regaining energy and continued. I picked up the pace quite a bit more when I reaching Cherry Creek Reservoir. Maybe I was glad to be back in my home turf. My time above does not include my stops. I was out for at least 4-4.5 hours

Swim
Endurance
Warm up: 300 free, 300 free
Main: 3x100 free, 1x100 easy. 20 seconds rest. Do 3 sets.
1:47.11, 1:56.45, 2:05.15, 2:01.63, 2:16.03, 2:07.01, 2:05.69, 2:08.31, 2:22.92, 2:13.69
Cool Down: 200
Total: 2,000 meters

Run
Kenyon Running
Time: 31:34
Mile 1: 8:08 Mile 2: 7:49 Mile 3: 7:48 Mile 4: 7:49
Pace: 7:54/mile
Distance: 4 miles

I am back to my normal self now. I was sick the last couple of days. I got the flu bug or something? I took a few days off and got lots of rest. I woke up early today to run. It was a good run. The temperature says 61 degress, but it seems much hotter.

Swim
Open Water Swim
Aurora Reservoir
Time: 1:00+
Distance: 2,400 meters (24 laps)

Bike
Time: 1:19:48
Odo: 385.3 miles
Max: 30.2 mph
Avg: 16.9 mph
Distance: 22.47 miles

Nicole and I went to a wedding in Fort Collins Sunday and Monday. It was very hard to train while we were away. I decided to take a few extra days off. It was nice! Tuesday I got really sick and did not feel well. My temperature got up to 100.3 degrees. Its not too bad, but I was still hot. I skipped a long run and swim. At least I was resting.

It was great riding on July 4th!! It was a blast.