2009 : Block 7 - Week 4 (rest)


Swim 6,800 yds
Bike 14 hrs
Run 18.25

Nice to train with no pressure on...and feels nice to bang out a long ride and feel refreshed after. Did a lot of dreaming about blasting solo through finish lines and gaping age grouper fields this week, mind is still in a positive place...so glad.

Several strange muscle aches mid week: left hamstring went into full soreness mode after the weeks long easy run tuesday morn. Massage/stretch/compression got it to just stiff in two days. Long solo ride with tt set up in the heat felt pretty good...outer hip flexor a little worked from the angle but stretching out well after two trainer spins on sunday.

Taint ok after being forced to ride on the Toupe Ti this week in aero position, was worried about it but seems ok.

Only two swims this week...chose to sleep in one day and skip the third...hope the upper body will respond ok next week.

More relaxed shennanigans this week ie. wine and cranium as opposed to the red/clouds and wild turkey. My body liked that a lot more.

Good solid pooskie today after three cupcakes last night... :) Will try SG's dairy suggestion and perhaps coconut milk too after PG in two weeks.

2009 : Block 7 Week 3

Swim 14,250
Bike 18 hrs.
Run 19.5 mi.

Great workouts this week...needed a lot of sports drink and Gu to get through some of it. Did less partying this week and was able to function properly at work sunday night.

University Road Race on sunday went well...was well placed to finish on podium but I dropped my chain on the second to last lap and had to chase the rest of the way. There were deffingately a few guys in there that were stronger than me but few that could outright drop the rest of us. Good indicator of fitness. Transition run after the race felt good but I am glad to be at the end of the training block.

Contemplating doing a two week taper for PG and taking my shot instead of training through to Tinleys...but we will see how I feel end of the rest week.


Athletic socks at work felt better than regular dress socks and feet were not so swollen.

Cliff 30 min from the end of the bike and a Gu in transition left me a little lacking at 3-3.5 miles into the run.

2009 : Block 7 Week 2


Swim 14,000 yd
Bike 14 hrs.
Run 21 mi.

Good fitness indicators this week...10x100 @ 1:10 on wednesday and strong swims on friday. Four hours of climbing followed by a four mile tempo run on thursday felt pretty good in terms of energy level towards the end of the run...cliff/gu off the bike probably responsible.

Partied WAY too hard on saturday and after 10 mile run w/tempo and ocean swim it was impossible to be hugely productive at work. Two hours of sleep on saturday night...six on sunday...swam ok then four and a half more in the morn and I feel ok finally.


Get more sleep

Don't combine margaritas/tacos/guiness/wild turkey/buttery nipple/coldstone sunday/scoobie snack in one night.

Soda Springs 8/13/09

Just wanted to make a quick post about today's workout.

Did soda springs with Art Rand, a really strong climber who is on good for this year, and all told the ride was four hours sixty miles and 5,500 feet of climbing. I told myself I would do a transition run today so I brought lots of food and forced myself to stay out of the high 170's, regardless of how bad Art was dropping me, so that I would remain fresh for a quick run after.

I had a GU just before I turned onto my street at the end of the run and quickly changed to running gear. Took a minute or two and checked out my leg to see if the irritation from my shorts was bad or not and threw a condescending remark at the cat who has been napping all day in the corner before I was out the door.

The run was four miles with some rolling hills and I think was at about 6:30-:40 pace...not sure, but felt good. Tired but good.

This is one of the toughest workouts I have done this year from a workload standpoint; one of those where you are not totally sure how or if you are gonna get to the end of it with any grace at all, but I am happy with how it went.