Weekly Brush-up (07/25/11-07/31/11)

Swimming: 1hr 12min [3500mts]

Cycling: 5hrs 57min [173 kms]

Running: 5hrs 24min [33 miles]

Totals: 12hrs 33min

Notes: Biggest week of overall training so far on this build. I had to HTFU and do a couple of open water swim, NOT my favorites, but at least touched the water and kept some feeling for it. Long ride increased to 2.40+ hrs with some quality in, as a well as 2 mid week rides outsides just trying to hang for deer life to the back of the roadies group. Nothing spectacular on the run just plain old RUN A LOT and CONSISTENCY… Getting closer to race time and seeing where I stand after all the hard work.

Weekly Brush-Up 07/18/11-07/24/11

Swimming: [3hrs 43min (10175mts)

Cycling: [4hrs 42min (132.6km)

Running: [3hrs 03min (19miles)

Totals: [11hrs 27min]

Notes: Good volume overall for been over 11hrs total, Main consideration for this week was the reduce run volume to try and boost recovery. I only did a 7mi long run and some shorter ones to try and hit 20.  I did ride 2x outside and put in some extended time in the saddle on sunday which makes me happy even though I had to do it SOLO. Swimming, MR consistency here, again over 10k meters for the week including some nice splits during my longer workouts which are now over 3500mts. From now on it’s game time 7-8 weeks for Augusta 70.3 and I’m settle on AT LEAST 35miles of running a week and 3 hour long rides with some intensity thrown in there. I had some pretty solid feedback from a thread on slowtwitch.com and I plan to fallow them and HTFU.

Main keys from now on in the run.

-Run as slow as required to meet session and weekly volume goals.

-Don’t obsess over threshold workouts and paces

-Put attention to nutrition during my runs

Weekly Brush-up 07/11/11- 07/17/11

Swimming: [4hrs 01min (10600mts)

Cycling: [2hrs 45min (81km)

Running: [5hrs 02min (31.5miles)

Totals: 11hrs 48min

Notes: This was a pretty solid week overall. It was my biggest in terms of volume so far in this build. Huge swim workouts all at 3k + meters. I am proud of myself by HTFU and dominate been over and hour in the hour for each session. Right now pretty much everything is around 70-80 long. There was also the aquathlon practice race on Sunday , I wasn't;t spectacular but in the mindset and physiological part I was GREAT. I push hard to say with a usually faster than me runner and lost to him on a sprint when I thought I was done miles before. I felt a little bit tired on most of my runs therefore next week will include some reduce mileage to see if that brings up some freshness back.

Weekly Brush-up 07-04-11/07-10-11

Swimming: 1x [1hr 13min (3300mts)

Cycling: 3x [3hrs 53min (111km)

Running: 6x [4hrs 27min (28miles)

Totals: 9hrs 34 min

Notes: OK volume considering I just hit the pool once. Happy with my performance in Sunday's duathlon practice race, I had a 2min PB and hit sub 24 for the first 5k, in the morning and not proper rest which tells me I am ready to run faster. I also had a decent ride on saturday and the first one outside in a while, finished this one with a 10k TT on 17min 18secs for a 21mph avg speed and NO AERO GEAR.

Weekly Brush-up 06/27/11-07/04/11

SWIMMING: (2HRS 31MIN= 6600MTS)

CYCLING:(3HRS 43MIN=  65KM)

RUNNING:(4HRS 33MIN =28 miles )

TOTALS: (10HRS 47MIN )

NOTES: Not much to say other than I finally hit 3 cycling sessions in the same week, including first visit to the circuit in almost a year. Swimming was affected at only 2x session but volume ok at 3.3km each. Goal for the run was to hit 30 min but failed short at 28. On a side not, I am very happy with my 9mile long run. I also increased the training hours touching 1 hours of total training this week.

Weekly Brush-up 06/20/11-06/26/11

Swimming: [3hrs 34min (9,150mts)

Cycling: [1hrs 50min (55km)

Running: [3hrs 55min (26miles)

Totals: 9hrs 19min

*NOTES:

I did the 10k road race I was looking forward to and the first one in 2+ years. Bad news is I didn’t achieved my goal time of 49min. Instead I finished in 51 flat. Main positives notes after the race are that I felt under control the whole race, I managed even splits 25.33/25.28  and that I wasn’t badly sore the next couple of days.

I also got to try these bad boys, Asics Hyperspeed 4 and they performed great. They are so light and beautiful I only wish they weren't;t so flexible in the forefoot. But I will keep them as my race day only shoes for the remainder of the season.

 

Finally now priority shifts to more cycling workouts, I need 4 of them a week. I feel very weak right now as I don’t have any base miles under me. Trying to find that balance and putting it all together without getting injured or burned out is the magic trick I need to perform now.

Weekly Brush-up 06-13-11/06-19-11

Swimming: [3hrs 34min (9300mts)]

Cycling: [1hrs 05min (33km)]

Running: [4hrs 09min (26miles)]

Totals: 8hrs 49min

Notes: Again will keep this very brief and short. I was once again unable to hit the streets for my rides and I am getting bored by the minute on my trainer. Otherwise I was ok, swimming over 9000mts for the week and kept my consistency on the running with 5 sessions and 26 total miles ran. I have a couple of reasons why I’m hating bike training at the moment, even if they sound pussy I write them as a not to self.

• I don’t have a training partner or get invited to rides
• I don’t have a car rack to transport my bike hassle free
• I have a LOT of fear to accidents and cars crashing me out
• I don’t have a LARGE enough area to cycle safely
• Can’t see to accommodate bike training with other workouts
• I can’t ride out directly from my house, stupid rough neighborhood
• WHATEVER CRAP I CAN THINK OF IN THE MORNING TO NOT WAKE UP EARLY