Last Prep Week

I’ll start my Base training phase next week. This week is my last MT Strength training week. Next week we will transition to the MS phase. I'm thinking really hard about adding IMNO 70.3 to my schedule. A buddy of mine is probably going to do it and it would definitely be a good experience.

Monday 1/18
Pool & Gym are closed for MLK Day. I did do tons of chores around the house though so it turned into a very productive day.

Tuesday 1/19
WO#1 Prep Phase S1 Run – speed intervals on the treadmill
25mins 1.85 miles
WO#2 Prep Phase E1 Ride – Endurance Ride on trainer

Wednesday 1/20
WO#1 Masters Swim
It was an OK day at the pool. The workout seemed to be more for the “advanced” swimmers so I adapted it a little. WU 300 swim 200 pull 100 kick MS (done twice) 3x100 descend (2:00, 1:50, 1:40) 100 Easy 3x100 descend (2:00, 1:50, 1:40) 100 Easy Pull 1x300 CD 100
Total 2600
WO#2 MT Phase Strength Training
Last transition day in the weight room. Next week I drop the reps and increase the wts.

Thursday 1/21
WO#1 Prep Phase S1 Ride – speed intervals on trainer
30mins 14.3 miles
Legs felt good
WO#2 Prep Phase E1 Run – Neighborhood (about 5 mins after biking)
50min 4.23 miles
Run was good until about mile 3. My knees started aching a bit right below my knee cap. I'll see how they hold up this weekend on my long run Saturday morning. If they start acting up again, I'll be sure to hit the Dr's office to see what he says.

Friday
WO#1 Masters Swim
I had to cut swim short today so I could get to work and make up some lost time. I really wish I could have stayed because it would have been a killer set. WU 3X300 (S/K/P) MS 6x100 E/H CD 100
1600 totalThe rest of the set would have been
11x100 E/H 10x50 kick E/H 12x25 E/H Pull 1x500 breathing 3/5/7/5/3 So I missed out on 1800m.

Saturday
WO#1 & #2 missed
I had little man today. MH had to work and I couldn't get out of the house early enough to get my long run in or a quick and easy ride. At least running isn't my weakest sport (in my most sarcastic voice ever)

Sunday
WO#1 Prep phase E2 Ride on trainer
2hrs 40.43miles
I tried to work up and down the gears and keep my cadence in the 90's. I felt pretty good on the bike. I tried some different gels, but it looks like GU's are the way to go for me. I can't wait for the weather to get a little nicer so I can ride outside. The days are starting to get a little longer though…woohoo!
WO#2 Prep phase E1 Run though neighborhood
25min 1.89 miles
Easy run through the neighborhood after the ride. It was raining so it felt awesome outside. My legs weren't as heavy as I thought they would be. I might try and do a longer brick workout next weekend.

Overall it was a good training week. It will be nice to carry on the consistency. I really need to get more comfortable on the run. I’m not planning on running another full marathon until my IM in November. That gives me lots of time to see what will work best for me on that day. Guess I’ll be back this weekend with another training update…until then.

Eric’s Quote of the day: “Your past is not your potential” ~Unknown

Busy, Busy, Busy...

What a busy week! Work was busy…MH’s cuz got hitched…and I got a good bit of training done. Here’s how it went.

Monday 1/11
WO 1
Masters Swim WU: 400m Kick Set: 500m (20sec rest per 100) Main Set: 2x100; 3x50 (descending to 85% RPE) 20 min Cont. swim = 850m CD 50
Total 2150m (45mins)
WO2
Strength training. Lots of core

Tuesday 1/12
WO1
Prep Phase S1 Run on the treadmill. Speed Intervals
25m 1.85 miles
WO2
25mins 14.8miles on the trainer. I had 40 minutes scheduled, but Lucas got tired of watching me ride.

Wednesday 1/13
WO1
Masters Swim WU 2x300 (swim/kick/pull) MS 3x100 (Choice) 1x500 (Pull) 3x100 (Choice) 1x500 (Free) Drill 1x250 (change breath ea. 50 3, 5, 7, 5, 3) Sprints 4x25 CD 1x100 Total 2650m (75 mins)I love the feeling after a good swim. I feel like I'm starting to find my groove again in the water. I need to work on bi-lateral breathing!
WO2
Strength Training & Core

Thursday 1/14
WO1
Prep Phase S1 Bike Speed work on trainer (intervals). I tried to focus on pedaling and keeping loose feet and calves. I had a headache just about all day. It felt better on the bike so I decided to go ahead with my run too.
30m 13.2 miles
WO 2
Prep Phase E1 Run at Industrial park. All the bouncing and pounding on the pavement made the headache come back with a vengeance so I cut it about 40 minute short.
23m 2miles

Friday 1/15
Masters Swim WU 1x300 swim 1x300 kick 1x300 pull MS 5x50 descending 5x75 descending 5x100 descending 5x150 descending Drill 3x59 overrotate with straight arm pull CD 100 I don't rememer what the times were for the main set. It was pretty good. Lots of people in the pool this AM.
3025m (75mins)

Sat 1/16
Prep Phase E2 Run
Quick run along Highland Ave. I started having flashbacks to the Mercedes Half Mary last year. I need to get registered for this year's race.
46mins 3.85miles

Sunday 1/17
Prep Phase E2 Ride on Trainer
Wish i would have woken up earlier so I could have gotten two hours of riding in...oh well. It definitely makes a difference having a good movie on during these long rides.
1hr10mins 24.40 miles

I still didn’t hit the full 11.5hrs that I had planned but I felt very productive this week so I’m not too bummed. I can’t wait for the season to start! The Magic City Duathlon has changed venues. It is now out at Oak Mountain (boooo). I liked how flat and fast it was last year (or at least how it should have been if I was in shape!). It will still be fun. Plus it has been moved to March to coincide with all the Xterra Races on the 27th and 28th so it will be a fun weekend to be out at the park.
I’m trying to get a new gadget from BeginnerTriathlete that will show my training volumes. It will show up over on the right side of the window.
We went out to dinner with some friends of ours Sunday night. Beau and Brenna are expecting their first baby (Cooper) in just a week. Cliff and Alice had there little girl Abby who is almost 1yr. Jason and Julie (Julie couldn’t make it) are doing great in their first year of marriage. Jason is a triathlete. He was the one who inspired me to get into the sport. He is also trying to talk me into doing IM New Orleans 70.3 in April. I’m very tempted. Registration closes April 17th (the night before the race) so I have a little bit of time to debate. I know I can/will be ready for it. Have a great week everyone!

Eric’s Quote of the Day: “People think it’s an obsession; a compulsion; as if there were an irresistible impulse to act. It’s never been like that. I chose this life. I know what I’m doing, and on any given day, I could stop doing it. Today however, isn’t that day, and tomorrow won’t be either.” ~ Batman

Hello 2010

Well, it’s the start of a new year. A time for everyone to make a resolution….to resolve to do (or not do) certain things/actions with the purpose of bettering yourself. These resolutions can range from eating better; donating more time/money; striving to live a more Christian life….the sky’s the limit. One of my resolutions is to have a little more patience (especially in the car). A day doesn’t go by that I don’t wonder how someone got a driver’s license. It just seems that some people make driving so difficult. There are signs and striping on every road that helps guide you to be in the correct lane that will lead you to your destination…see, I could go off on a good tangent about this if I wanted to.

The first week of training for 2010 is in the books. Overall it was a pretty good week considering how flippin cold it has been outside. Out of a planned 13.5 hrs, I got in almost 8hrs. I missed out on two running workouts and cut my long bike ride short. Here’s the scoop…

Monday 1/4
WO #1 Masters Swim (45 mins)
WU 400m (drill every 4th Link)
Kicks 400m
Main Set: 4x300
CD 100
Total 2100
WO#2 Strength Training (45)
(included more core exercises)

Tuesday 1/5
WO#1 Prep Phase S1 Intervals 30m 2.45miles
First real run since marathon. Ankle still feeling good. Knee feels weak. Might go to the Dr. about it. If something has to get done to it, I'd rather go ahead and do it while I still have time to train. Keep reminding me not to do too much too fast
WO#2 Prep Phase E1 Ride 1hr; 20.5miles
First time back in the trainer in several weeks. Felt pretty good. Tried to stay aero as long as I could, but my arms got sore (forearms).

Wednesday 1/6
WO#1 Masters Swim (cut short b/c of Lucas’ Dr’s Appt)
WU 200m
Kick 200
Pull 100
MS 2x15 on 4:15 hard
3x100 on 2:45 hard
CD 100Total 1350m
WO#2 Strength Training (45)

Thursday 1/7
WO#1 Prep Phase Bike S1 – Speed work on trainer 30minues 11.4 miles
WO#2 Skipped the run

Friday 1/8
Swim practice cancelled since it was 7 degrees outside

Saturday 1/9
no real run today. I did go to the track and calibrate my foot pod. It pretty much rocks.

Sunday 1/10
Prep Phase Bike E2- Long Ride 1hr45mins 34.40 miles avg 19.66 mph
Jumped on the trainer this AM for my ride. Felt pretty good. I'm trying to focus on my nutrition during training. I ate Clif Bar (Carrot Cake) at 1hr into the ride. It went down fairly easy. I'd like to try a few different bars. Any suggestions out there?

A few housekeeping items: Laid off the First Light Marathon on 1/9 due to my my ankle keeping me from training up for it and decided to do the half Mercedes rather than the full in February. No more HIM Orlando in May. It has been replaced by the Gulf Coast Tri. It is a half iron distance that uses a lot of the same course as my full IM in November.

Eric’s Quote of the Day: “Worrying is like a rocking chair. Sure it gives you something to do, but it’ll never get you anywhere” ~Van Wilder

Still Here

I'm still here. Ankle is feeling great now. Ran on it yesterday and no pain...hooray! I'll be back on Sunday with a full-on update. Stay warm out there!