Today it was all about the ....swim

Slept in this am. Got lot's of sleep and then went into the office to get some work done. Left work at 2:25 for 2:30 practice. Today was a 30 minute time trial - meaning how many 100 meter laps could you swim in 30 minutes. I actually ended swimming for an hour and managed to get in 2,800 meters in about 29:10 overall. My second 30 minutes actually was better than my first by about 15 seconds. So in summary I was pretty pleased. Shoulders are a little sore this evening - but not too bad.

I'm nursing a minor foot injury sustained at the Buganut Pig on Friday night. Against my better judgement I went out to see Carla play and tripped walking up the stairs and bruised the top of my left foot. A relatively stupid move - and frustrating to say the very least. So today no running and tomorrow I will get in a light 2-3 mile run along with 30 minutes on the bike trainer.

Hopefully will be asleep by 9:30PM as I will be getting up at 4:30AM for the 5AM class. Lot's still to get done before then.

The beat goes on.......

The Orange Crush ...............

Another training week ins about to begin. But before getting into training - I need to give some attention to the #1 Men's Hoops Team in the Nation.......The Syracuse Oranegemen!!!! Syracuse trounced the Wildcats from Villanova - a bad day for that matter for all Widcats as the UK fell HARD to the Volunteers of TN. Kanas managed to stumble as well and we all know that Purdue is cooked with the recent loss of their star performer due to a blown ACL. With the tournament just around the corner the Orangemen are peaking just at the right time. 3 weeks ago I placed a bet in Vegas on the Orange to win the NCAA tournament at 20-1 odds. I'm betting that those odds have since changed.

Back to training. Last week was a decent week of training. The focus in February was base training. February was a good month and my goal was accomplished. Diligently attentive to the achilles and calves along with 30 miles per week of running 4-5 hours of bike and at least 2 swims per week have resulted in a solid base to build upon in the month of March. The theme for March is going to be interval training and longer runs and longer rides. Not crazy long runs or rides - but will get in at least one long run and one long ride (at tempo) where my heart rate will average 125-130 BPM for 2 hours - 3 hours at a pop.

I've got to keep a mindful eye on the run and really continuing to build on my base so that I can take the pounding of the Leadville 100 in August and stay injury free. 1 month post Leadville I've got my last 70.3 event in Syracuse of the season ....I think. Lot's of training - lot's of work, so focus on balance and staying organized in the month of March will be the key determinant of successful month.

Today - swim training.

Lot's of Work and No Play.........

Well - where to begin? For starters I'm working a stupid amount right now and lack balance. Still getting in my workouts - for the most part - however this week is suffering a a bit - but i can make up much tomorrow and Saturday.

Yesterday I manages to get in a 1.5 hour swim which amounted to 1.5 hour swim. The day before I got in a 5 mile run and a1 hour spin class. Today was a day off for me - well not really as I went to bed at 2:30AM last nite and got up early to get into the office to work.

Tomorrow is another day and I can't impact the past - only the future - so I'll be in the pool at 5AM and on the treadmill at 6:30AM for a 10 mile run. On Saturday looking to crank out another 10 mile run along with a 2.5 hour spin class - which is equivalent to a 4 hour ride on the open road.

Summary should equate to an overall decent week - but need to get sleep - much more sleep. 3 days in the pool - 5 hours on the bike and 30 miles or so of running - which was the overall goal this month - build a solid base - March is a critical training month to improve speed as well as endurance - laying the foundation for IM 70.3 New Orleans.


Good Night.

Time Simply Flies............

On Sunday managed to get in a 30 minute bike, outside, and a 1 hour swim. No run - no core. Slept in today and made it to PL for a 7 mile run. Felt pretty good - a little sluggish - as I ate too much last night - pizza and wings. Felt rested though - which is a good thing.

Work is hectic as usual - worked all weekend and still behind. Tomorrow kicking around the idea of a 2 hour spin beginning at 5AM thru 7AM - then a 3 mile run - to get my miles up to 10 on the run. Thinking about a 15 mile trail run this weekend - so really need to take it easy and work the bike through the rest of the week and get in some short 3 & 5 mile runs - and squeeze in another swim as well.

Gotta get to bed and get some sleep.

Great Bike Training ......But it's All About the Run!

Made it to a 2.5 hour training session today on the Computrainer - a great work out and very cool way to keep track of wattage, HR, etc. I haven't been on on my Felt B2 Pro for more than 2 hours - so today was a tough work out. Must've burned 2,000 calories on the bike today, which was followed by an easy 2 mile run to get the lactic acid out of the legs.

Will & Kathy both went the distance as well today. We're all getting tuned up for our first event of the year - IM 70.3 New Orleans. Will seems to think that he can take me in New Orleans. Not a chance as he will crash & burn on the run - a repeat of Canada and Austin - he has yet to break thru mentally in an endurance race - the Young Bull.

This week I managed to get in 1 swim about 30 miles on the run and 4.5 hours on the bike. Still building a strong base. In March I plan on developing fast twitch muscles on the run and endurance on the bike. So one more week of base building and then getting the kinks out and begin dialing in on New Orleans.

Core has been a focus in February along with lats, triceps, knees and calf strength training. As I enter my third season of triathlon - I'm beginning to understand more about how to training effectively and doing so without developing nagging injuries.

My work schedule is going to be very very hectic over the next 60 days - so focus will be very important as will staying organized. Family, Work and Training have to be balanced - this will be a big big challenge. So - keeping track of my sleep, nutrition and emotional state will be important. I'm noticeably irritable when I'm not getting enough sleep or have a nutrition imbalance.

I understand what I need to do - have the right strategy - it's all about execution at this point.

The beat goes on.....

Life's a Beach......

Flew to Miami today from Denver for a meeting with investors and an industry trade show. Upon landing got in 5 miles at an average 8 min/mile with average HR of 122 BPM. Low HR due to training at higher altitude and then running at sea level. Worked core, knees and lats. No swimming as of late - but plenty of time to train for the swim. My plan is to take it easy on the swim and hit the bike at 75% and run at 100%.

So far I've got in 20 miles of running this week. I will get in another 8 miles tomorrow am on the treadmill along with a calf work out and core/triceps. Feeling good - just need more sleep.

Heading back to Nashville tomorrow evening - looking forward to sleeping in my own bed.

This weekend I need to get in at least 4 hours on the bike - thinking 2 hours on Friday and 2 hours on Saturday. In addition, will definitely get in a 2 swims as well. Total mileage on the run this week should approach 35-40 miles. Making good progress on the run.

On plan this week.....

Colorado is Beautiful

My last posting was almost 1 week ago. Since that last posting I managed to get in a work out on Thursday prior to Sutton arriving in Denver that evening. I took Friday off from working out - but not working however. We drove up to Breckenridge via Silverthorne on friday am. Upon arrival I got on a 401k call followed with a call from Bayside, then later in the afternoon Cardtronics, regarding the MV debacle. Needless to say, the day was busy.

We managed to get in a pretty cool snowmobile 2 hour ride at "Good Times". It was a snowing blustery day at 10,000 feet plus as we rode to the Georgia Pass at the continental divide. The national park that it is located on is simply beautiful - evergreens - trails that were pristine - a truly great experience. The following day we went back for a dog sled trail ride and that was even better. The Huskies were beautiful dogs with 8 to a sled. Some of the names were Ranger, Moscow, Rusty, Trigger, etc. I've attached a pic here for all to see. I would highly recommend this activity.

On Saturday am Sutton and I went to the Silverthorne rec center where I logged a little under 10 miles on the treadmill and actually felt pretty good. Had a solid warm up and then averaged about an 8.5 minute mile and HR was about 128-130BPM and this is at 10,000 feet of altitude.

Sunday was another day off - as we toured Boulder for the day before hopping a flight back to Nashville.

Monday am - made it to the YMCA for a 45 minute spin class and a 5 mile run. Felt strong. Averaged an 8 minute mile and my HR was 125 BPM. Post work out went to cardiologist - left with more questions than answers - rather than droning on now - will update once more info is available.

On Tuesday, made it 24 HR Fitness for a spin class and a 3.5 mile run. This evening got in a 6.5 mile run and a core work out. Pretty tired from lack of sleep - so tonight I plan on getting about 7 hours - before having to hop a flight to Miami.

In summary, last week was a decent training week - still disciplined. After taking off Sunday - I've got 1.5 hours in on the bike and 15 miles of running in. Plenty of strength and core still being worked in to my routine at least 4-5 days a week. Planning on getting in 30 miles running 5-6 hours on the bike and 2 swims.

More to follow....

Happy Hump Day

It's Wednesday and I got out of bed a few minutes later than normal so I missed getting into the spin class today. So I simply jumped on the treadmill and cranked out 5.5 miles. Felt pretty good overall.

Grabbed a yogurt and banana along with an orange and two hard boiled eggs for the office. I'm burning a bunch of calories everyday and need to keep up with my nutrition. Sleep however is an issue so I'm going to hit the rack early this evening as I'm getting up at 4:30AM to go swim and get in 7 miles on the treadmill.

Tomorrow night Sutton is getting into town and we're going to go to a Nuggets game at the Pepsi center. On Friday we're heading up to Breckenridge to do some snowmobiling and dog sledding. It's suppose to be a beautiful weekend. Looking forward to decompressing this weekend as I've been burning it at both ends and need some rest and relaxation.

Happy Hump Day!

Simple Discipline

Got up at 4:30AM MDT today to hit 24HR Fitness for a 5 Mile run at an 8:30/mile with avg HR at 128. Started out high then settled in at 125-130 BPM. Post run did a high intensity spin class for 45 minutes. Was pretty spent after the class. For breakfast managed to have a yogurt and toast along with a banana and orange at the office. I missed lunch but was still able to get through a 1 hour spin class tonite and another 5 mile run and then core and weights for knees, calves, tris and lats. During the 5 mile run I manage to get in some interval training - cranking up the speed to a 5:30 and 6 min/mile.

Felt pretty good this evening, took my recoverite, vitamin E, Glucosamine, one a day vitamin and 2 advil for any inflammation. Also, stretched my achilles at least 5 times today. Legs are feeling stronger, much stronger. I believe that I 've got a great base developing.

I'm pretty tire and need to go to bed to get my rest - which is my biggest issue right now. In the am I'm going to make it to the spin class and try to get there a little early to get in a 1,000 yards in the pool.

So far this week I'm off to a pretty good start. Got stay disciplined......

Good night!

A Day of "Rest" ..............

Today was officially a day of rest. Rest really wasn't in order, however. I got up at 4AM CST and just got home from working in Denver at 10:30PM and still have about an hour of work to do before hitting the rack. So much for a day of rest. Staying up for 20 hours isn't exactly my idea of rest. I've gotta get up at 4:30AM to get in a 5 mile run and 45 minute spin class tomorrow morning.

Too much to do....too little time. Not happy when I don't get my sleep.............Tomorrow is another day and an opportunity to get some rest and get in a good workout. I can't change the past - but I can impact the future.

Signing off.

The Saints are Marching In!!

Wow - a great Super Bowl today. Poor Peyton Manning lost the game for his Colts with a 4QTR interception to Porter. It was an exciting game to watch and an unexpected outcome. I actually didn't think that the Colts were capable of losing the game today. It just goes to show you that on any given day you can win.

Back to training. Managed to get in about 1:15 on the trainer today watching on the big screen a race - high intensity work out - albeit my HR only got up to a peak of 142 during the race. It averages around 128 BPM. Post cycle work out Jack and I went up to Prairie Life to swim 1,000 yards and then ran 3 miles. So overall got the week started off right.

Nutrition, blew my plan today. After all it was Super Bowl sunday and wings, taco dip, cheese, crackers, ice cream and cake were in order. One day of splurging isn't going to set me back too far. I'm being diligent about stretching the achilles/calfs as per Dr Stark's instructions - his advice is working for me well. In addition, I'm taking 2 advil every evening to mitigate any inflammation as well as 3 fish oil pills, one multi-vitamin, 3 glutamine pills and recoverite drink post every work out. Seems to be working as I'm adding miles and times and all is well right now. Other than some interval training today at PL I hve not been pushing the run or the bike too hard - yet.

Taking the 5:45AM flight ot Denver in the morning, arriving at 7:37AM and the day is spoken for till probably 7PM - at which time I will hit the gym for a 4-5 mile run and a good core and base strength training work out. Will probably hit 24 HR Fitness on Tuesday am for lite run and spin class. The week will go by quickly.

Cheers..........

Another Week of Training Complete

This was a fairly good week. Thru Wednesday I managed to get in 15 miles on the treadmill, 1.5 hours on the bike(spin) and 30 minutes in the pool (1500 yards). On Thursday I hit 24 HR on Alameda for a 2 mile run with 45 minute bike/spin class. MY HR averages 135-140 while spinning - really worked it hard. On Thursday evening missed a work out run as I had to go out to dinner with colleagues from the office. In hindsight I needed the break. On Friday, after only 4.5 hours of sleep, I got up to run 5 miles at 24 HR Fitness on Hampden and light core work out - along with calf raises. After a hectic Friday - I hopped a flight back to Nashville to take Jack to Bball practice and I skipped over to Prairie Life to run 3 miles on the treadmill. Also, did more calf raises some light core and stretching. During the wok out my Polar HR monitor went - so I stopped with Jack on the way home at Academy Sports where I picked up a Timex IM watch and HR monitor.

Today I logged 8 miles on the treadmill at Prairie Life. Felt pretty good. In addition, I did more calf raises, Lats, Tris, and core. I tested out my my watch and HR monitor and my average HR was 125 while running 8 miles at a 8:27/mile pace. Not pushing it hard as I'm still working my base. I want to be very careful and not push the speed too fast as I'm certain that I'll end up injured - unless I take my time - which I have plenty of before the first event in 2010.

My weight this am was 175 and this evening 177lbs. I've been careful about what I've been eating, but also have had zero alcohol - which helps significantly in keeping the weight off. My goal is to fluctuate between a low of 173 and a high of 175. I fully intend to work my calves and quads so I can take the pounding of the LT100.

The totals for the week are as follows:

Ran 33 miles - average pace was probably between 8:00 - 8:30/mile pace and HR was 125 - 135

Bike 2.5 hours - average HR was 135-140 during all spin classes - worked very hard in classes - no slacking at all

Swim 3000 yards - not a great week but managed to get in the pool twice

Rest - it was a challenging week - did not get enough sleep during the week - although last night I got 9 hours and tonight I hope to log about 8 hours.

Nutrition - a pretty good week. Lot's of fruit this week, only a couple of salads, but lots of sushi and no real over eating. Brought pasta and salmon to work 2 days this week along with fruit and yogurt for snacks, along with carrots.

It was a very good week of training - could've got in one more session on the bike and one in the water. There's always next week - which I will make the point to get in 3 swims, 3 bikes and 36 miles (10% increase week over week). Knock on wood - no injuries so far. Taking my vitamins, recoverite and various other supplements to aid the old bone and joints.

Gotta crash as I have a 7AM CST call in the morning.

Swim & Recovery Day

Got in a 30 minute swim today at 24HR Fitness along with light core work out. Tomorrow am - getting up early to go to the spin class and run - then do it again in the evening. Should be in good shape headed into the weekend for 2 long runs and a long bike on the trainer at the house.

Achilles are both feeling good right now. I've been stretching and being careful. Can't build too quickly or I'll get sidelined. Gotta simply stick to the plan.

Had a good Sushi dinner this evening. Did laundry.

Hitting the rack - morning will be here shortly.

Great Training Day - Need my Sleep

A great training day. Got to 24HR Fitness at 5:15AM for the 6AM spin class. I managed to get in 2 miles on the treadmill - a nice warm up - before going into the spin class. Hit it hard - need to focus on bike positioning so that I do not injure my knees. Managed to get out of the office at 5PM sharp today - versus yesterday - which was a challenge.

I made it to the 1 hour spin class at 6PM this evening followed by a 3 mile run, core work out, calves, lats, tris, etc. A great work out - but very tired. I have been averaging about 5 hours sleep per night - which is not good. So tonite I should get in 7 hours and then hitting the pool for a 30 minute swim - going to do laps as I need to be in the pool 3 day a week and this is a very nice change from the bike/run routine.

So far I've got in 15 miles of running and 1Hr 45 minutes on the bike. Albeit it;s more like 2.5 hours on a road bike - pretty high intensity stuff. HR stays above 130 BPM most of the time.

Had a good pasta lunch. Dinner had raspberries, blackberrys, a salad, small 6oz piece of wild salmon and Ben & Jerry's kids scoop of Mint Chocolate Chip ice cream - very good.

Finished preparing for JPMC call tomorrow, looking into travel to London/Dublin and the Carlton Club - lots going on so little time.

Gotta get some sleep tonite.

Cheers - a great training day - need more of them!

A Marathon Monday

Getting up at 4AM to catch a 5:45AM fight is my Monday morning routine. The day begins then with emails, text messages, etc. I'm in the office by 8:30AM MST and today left the office around 8PM, about 19 hours and counting...............I went to the house to change and sped off 24HR Fitness where I logged in 4 miles on the treadmill - so far this week I've up to 10 miles - and 20 miles more to go.

After going to Whole Foods I came home and cooked up some pasta and had a peanut butter sandwich on some whole grain 110 calorie per slice bread!

I got myself organized and ready to hit the 6AM spin class on Tuesday AM - before my crazy Tuesday begins. There's lots cooking at the office these days - nothing to lose sleep over. Speaking of sleep I've gotta get some. Checking out for now......................