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....