Weekly Brush-up (3-22-11/4-3-11) (4-4-11/4-10-11)

I will write this post even though I got 0 followers but  instead I plan on using it for future reference.

SWIMMING:  1hrs 57min(5300mts) ///////////2hrs 03min 5300mts

CYCLING:  (45min)//////////////////2hrs 30min (mostly trainer)

RUNNING: (2hrs 49min 29.1km)///////////// 3hrs 35min 37.5km

CORE": 80min

Totals: (6hrs 22min)                                                    (8hrs 38min)

Notes: Just getting back into things. I have been looking into every detail I could fix about my training and decided to make a priority out of core work and overall strength using weights.  Right now the limiting factor for me is motivation. It has been tough getting out of bed and out the door to do just about anything.  Another decision made was to make my bike training strictly indoors, no more road other than races of when I REALLY want to do a TT effort or test out equipment.  People out on the streets are just crazy and they couldn’t care less about when on a skinny ass bike to the right of the road. A recent accident to a training partner put the final nail into the issue. Another limiting factor is that even though people said “training is free” it really isn’t. I cannot swim for free in the pool, I have to pay parking to go running, I have to constantly gas car to go to safe training environment, let aside nutrition, equipment, race fees, etc. 

I’ve put down a couple of really good race practices so far and feel happy about the opportunity of going hard without paying to do so. An aquathlon practice proved that I am swimming faster than ever before and can beat people out of the water who used to beat the crap out of me.  I have been able to constantly run sub 8.45 miles off from hard swims and bikes. Today I was totally trashed after my duathlon effort and managed to run 2x miles at 8min pace after .  All considered I should have a good race if I decide to race the Roselyn Sanchez tri for life sprint distance. I have a couple of more weeks to put down some speed work and see what pops out. I did a track set of 8x400mts and find myself running about 7min miles avg pace for them which I liked.

I believe I have to achieve a couple of stepping stones in order to be competitive in my local races and age group. Get standalone 5k time closer to 22min. Swim under 13min for a 750mts race, currently at 13.30aprox. Should also get stronger overall and improve on nutrition. My next race will be may 15th and I don’t have a clear goal at the moment.

I’ll be back later with some notes on my tweaked nutrition plan.