Block 8 - Week 4 (swine flu)

Swim - 7,250
Bike - 5.5hrs
Run - 0 mi.

After the race on sunday I felt pretty good...but I knew I needed realistic recovery. Super easy on monday and then recovery ride and swim on tuesday left me feeling a bad tickle in sinuses.

Really sick on wednesday...couch all day.

Tried to get in a swim after work thursday and made congestion way worse.

Nothing friday through sunday...decided to take this as end of season rest...super recovery next week then base building...which I am excited for.

Block 8 - Week 3

9/14 - 9/20

Swim 13,100 yd
Bike 13 hrs.
Run 21 mi.

So monday through wednesday were really difficult because I was toast from PG last weekend but I forced myself to get in a couple of good runs and swims. A hard ride on tuesday and some long steady efforts on thursday.

I was still tired by sunday morning but the muscles recovered well enough to get up and go hard on sunday for the sentinel.

Race Notes:

Experienced good strategy in an open water swim for the first time...finding a young local kid that is a swimming phenom and actually drafted for the first time. Really felt great coming out of the water...a first!

Need to get better aero position worked out on my bike and learn how to pace time trialing on rollers...found myself accelerating and recovering rather than riding evenly.

Rode to warm up rather than running and I think that worked well.

Run time was my best 10k so far...the last mile I was barely hanging on to pace/consciousness/life and had to sit down at the finish line...fall down really.

Block 8 - Week2

9/7 - 9/13/09 Resting for sunday race

Swim 9,500 yds.
Bike 10.5 hrs.
Run 13 mi

Training notes:

Don't lift heavy garbage cans when your body is in recovery mode. More running may have been necessary during the week as run speed did not improve much with major rest this last week.

Lots of random sporadic aches and pains that were short lived...not a bad sign necessarily...neither are the 'taper tantrums' I had mid week.

Sunday: PG Oly Tri - 2:06:37 - 6th overall - 4th in 25-29

I will get a long sleeve wetsuit before ever doing this one again. I froze instantly and the numbness in my hands and feet destroyed my transitions.

The run was more evenly paced than anything...the swim I went out way to hard and at about 300 meters seriously considered throwing in the towel. The bike I did the same and burned up my lungs pretty good.

I need to find out what is necessary to become a much faster 20 seconds per mile at least...with that I could have won from my bike transition.

Swallowed a lot of water in the beginning of the swim for some reason...and paid for it.

All in all I am feeling better about my placing though I did not qualify for alcatraz or my elite license I feel like my placing was still good and I should look at is as something to build on.

Block 8 : Week 1


Swim 14,050yd
Bike 16 hrs.
Run 19.5 mi.

Several tough workouts this week...but I am exhausted! May not have taken it easy enough last week or may just be broken down well. Did recovery easy on sunday to start the rest/focus week for racing next weekend.

Started getting grumpy on Wednesday morning for some reason and it has been on a roll since then. Bad moods, touchiness and cynicism about most things all week. Negativity about next weekend's race too...not good.

Sleepy like never before...I am sure I could sleep 12 hours a night if I didn't have a schedule.

Long runs tuesday and thursday left me with some joint weakness and soreness in the left ankle...still twinges after 2 days no running.

Swanton TT on thursday after 15 k tempo mixer run on thursday...was ok...painful and windy.

Will rest more this week than originally planned because of greater breakdown and exhaustion than anticipated...and have no choice about performing well next weekend.