12/27/2010 - 1/2/2011

This week marks the beginning of a brand new year.


Swim 11,600 yds
Bike 12 hrs
Run 26 mi

Yearly Totals for 2010

With a new year on the horizon I am looking forward to some incredible races. For one last day though I am looking back at the past year and going over my successes and failures, my ups and downs and everything I have learned along the way. I am hopeful about my future success and I really look forward to getting a chance to test the results of all the hard work I have put in. The greatest boost comes from totaling all the laps, miles and hours from the past year and seeing it in total...so here it is.

Swim 579,100 yards
Bike 554.5 hrs ~ 9,150 miles
Run 1,245 miles

12/20 - 12/26/2010

I love the holidays but major daily social obligations don't really make for a great training environment.

Swim 12,100 yds
Bike 5 hrs
Run 30 mi

12/13 - 12/19/2010

Had some trouble fighting weather and motivation/energy frustrations most of the week but still managed to get the long run going again by sunday.


Swim 10,250 yds
Bike 5.75 hrs
Run 30 mi

12/6 - 12/12/2010

Sudo-rest week this week and back to it on saturday. Ended up with the longest ride of my life with the harbor group.


Feeling good though and felt a litle bump from the rest so that is a good indication that I am getting back on track. :)

Swim 13,500 yds
Bike 14 3/4 hrs
Run 24 mi

11/29 - 12/5/2010

Things started feeling easier this week. Had to dodge a little rain and readjust but got a good week in. Really need to find a way to get more riding in. This might be a long winter of sitting on the trainer.

Swim 12,800 yds
Bike 9 3/4 hrs
Run 26 mi

11/22 - 11/28/2010

Thanksgiving = -(training)

Swim 9,600 yds
Bike 4.5 hrs
Run 28 mi

11/15 - 11/21/2010

Slow start this week and lots of stuff to do in the real world but feel good about the things I did get in. Always cool to ride with new people and complete long runs.

Swim 9,200 yds
Bike 9.5 hrs
Run 32 mi

11/8 - 11/14/2010

In bed most of this week with the flu.

Bike 6.75 hrs
Run 10 mi

11/1 - 11/7/2010

Felt like I was getting into a good rhythm this week but even with the relatively low volume goal I still was getting worn out. Ended up waking up sunday with a cold. Second one in a month which is not a good sign.I had to skip my long run sunday which I am bummed about because working up the running this winter is my primary goal and I got in less than two weeks of regular training without even one stretch run yet.

Swim 14,250 yds
Bike 12.25 hrs
Run 18 mi

10/25 - 10/31/2010

Finally a week with decent volume...after doing basically nothing last week because of a cold and shoulder pain it felt horrible to get the engine rolling again but each day felt better as the week went on.

Swim 12,000 yds
Bike 10 hrs
Run 28 mi

10/18 - 10/24/2010


Bike 4.75 hrs

10/11 - 10/17/2010

Caught a cold and pain in my foot and shoulder by the end of this week...I don't know if I have not taken enough rest yet for the end of the season or what but it looks like I am going to have to take it easy next week either way.

Swim 8,050
Bike 6.75 hrs
Run 18 mi

10/4 - 10/10/2010

Swim 12,250 yds
Bike 13.5 hrs
Run 32 mi

Things felt ok this week with the return of a few big sessions but that is a really positive thing as I have a long way to go with base training and getting this week in makes me feel like I will be able to adapt up to where I want to be at just fine. Long ride saturday and long run sunday...I really like those sessions the best.

9/27 - 10/3/2010

Swim 6,700 yds
Bike 5 hours
Run 26 mi

With travel and very low energy and motivation this week I did not get much training in...but out of town went 10 miles running saturday and sunday which for me feels like a good start.

9/20 - 9/26/2010

Even though I just got back to training I really wanted to do the SCTri because that is where it all started and so many people I know are involved with it. It is such a fun and friendly community event and it was ok with me that I was not going to do as well as last year. Catching up with old friends, racing on my home turf, supporting a good community event and seeing friends challenging themselves and excelling was so good for me.

I am fairly sure that I ate too much for dinner the night before and that I need to do more abdominal work because I got some decent cramps that really plagued the run. I definitely charged the hills much too hard on the bike. I need to find a better pair of racing flats and goggles as what i have been going with until now are not great.

It was a good result considering and an awesome event to be a part of.

Swim 12,750 yds
Bike 10.5 hrs
Run 24 mi

9/13 - 9/19/2010

This was the first week in a while now that it feels like I really put mu nose down and got back to reagularish training. Lots of soreness and energy swings and hunger oddities but by the end of the week I felt like I was getting back into the swing of things. I am working a lot more so my feet are exhausted but I am hopeful that I will be able to handle it. My heart and lungs feel like they are still intact but I lost some of my strength and durability.

Bear Creek Road above Byington Winery

Swim 13,050 yds
Bike 14.25 hrs
Run 28 mi

Time Off

After confirming today that I do not have to produce a re-qualification this calendar year I have decided to take my end of the year break now as my energy is all off and my knee is having some problems. I will start up training and updates again in a few weeks.

No Mans Land

8/9 - 8/15/2010

Swim 13,750
Bike 13.5 hours
Run 22 miles

After back to back races last weekend my feet were all torn up and I was exhausted so the first few days this week were a loss. Friday my knee started hurting in a funny way and though I am anxious to train as usual I am torn. I have to produce one more good result this year to be eligible for my license next season. I would like to get that done soon. I can't run much and in a couple of weeks I will be out of condition. I am hoping that with rest my leg will feel better soon.



Swim 11,450 yds
Bike 9.5 hrs
Run 16.5 mi

Finished hard week on tuesday and took it easy till saturday. Hard racing both saturday and sunday...rough course and conditions leave my feet and legs hurting. I think it is good to have done a few good hard efforts.


7/26 - 8/1/2010

Swim 13,600 yds
Bike 13 hrs
Run 37.5 mi

Energy level coming back but still hit and miss. Encouraged though that I am able to get some good workouts in and that I am not actually out of shape from taper as I had feared.


7/19 - 7/25/2010

Swim 5,800 yds
Bike 11 1/4 hrs
Run 23 miles

Fairly tired all week and calves are still sore seven days out. I imagine that if I had not screwed the race day hydration up and done some cool down work after the race I might have felt fully recovered by now. Though I feel ready to put in some good workout this week.


7/12 - 7/18/2010

Swim 12,700 yds
Bike 12 hours
Run 24 mi

This week I was resting for Vineman 70.3 on sunday and felt tired and awkward all week. Put in a few digs on the bike early week and kept the running easy with a little tempo.

Went out strong in the swim and maybe wasted some unnecessary energy getting through that portion. Settled into good rhythm on the bike with some soreness early on in TT (need to get down on the bars more often) worked the flats with high tempo and easy speed and spun up all the hills. Felt strong going out onto the run and the first 6-7 miles were steady and strong and then the heat and effort started to catch up with me. The last 2-3 miles were horrendous and I was just struggling to get to the finish. I need more running miles and heat training.

Consumed like 7-9 bottles of water, electrolyte, and recovery drink in the hour or two after the race. I need to find a better way to ingest fluid and nutrient on the run to help stay strong as I felt like my aerobic engine was still going strong but the fuel and fluid was not there.

Great result especially knowing I could have gone much better. Qualified for my elite license...the first of many goals.

Taper Week 2

7/5 - 7/7/2010

Swim 11,400 yds
Bike 10 hrs
Run 20 miles

Taper is weird. I would almost rather train hard all the time and be sure about a decent result than rest and potentially have a great result.

Taper Week 1

6/28 - 7/4/2010

Swim 10,800 yds
Bike 11 hrs
Run 23 mi

Things feel funky this week as per usual for the beginning of rest. Glad to be able to focus on tuning all the small stuff for race day rather than just trying to survive.

Block 6 - Week 4

6/17 - 6/27/2007

Swim 17,050 yds
Bike 21.5 hrs
Run 57.5 miles

This was the last of the hard training sessions before I begin taper for VINEMAN 70.3 I am exhausted and recover was beginning to disappear entirely at the end of this last week. I am excited to get some long rest and take a real shot at testing the results of all the work I have done so far this year. I am trying to keep a positive sate of mind in anticipation of the race and take as good of care of my body as I can.

Block 6 - Week 3

6/10 - 6/16/2009

Swim 9,100 yds
Bike 13 hrs
Run 22.5 mi

Tune up race at SVIT yielded really good time and fitness markers. Fell a little low on the cadence side of the ride. Helmet issue and misplaced penalty...whatever.

Block 6 - Week 2

6/2 - 6/9/2010

Swim 11,800 yds
Bike 11 hrs
Run 32 miles

Legs really aching and lashing back this week but definitely had a couple 'freak' days which was kind of cool.

Block 6 - Week 1

5/27 - 6/2/2010

Swim 12,200 yds
Bike 11 hrs
Run 28 mi

Sick the first day of the week and missed a ride two runs and half a swim. Some residual congestion five days out but glad I took it easy. Slow going getting this block off the ground but there is big rest to come and I am trying to hang on to that.

Block 5 - Week 4 (rest)

5/20 - 5/26/2010

Swim 11,000 yds
Bike 8 hrs
Run 16 mi

Rest felt awkward as usual and got a little sinus/cold issue on the very last night of the rest week so the start of the next training week will be delayed. Feeling a lot better about my fitness and progression after a good result at MHST that came mostly from relaxation. Did some fun riding this week...nice to get back to that. I think that once I am done training like a crazy person I am going to enjoy bike touring and fun slow easy events like that.

Block 5 - Week 3

5/13 - 5/19/2010

Swim 11,500 yds
Bike 11 3/4 hrs
Run 42 mi

Block 5 - Week 2

5/10 - 5/16/2010

Swim 14,600 yds
Bike 13 hrs
Run 18 miles

Block 5 - Week 1

5/3 - 5/9/2010

Swim 14,900 yds
Bike 14.25 hrs
Run 40 miles

Block 4 - Week 4

4/26 - 5/2/2010

Swim 13,550 yds
Bike 10.25 hrs
Run 18.5 mi

Block 4 - Week 3

4/19 - 4/25/2010

Swim 14,000 yds
Bike 11 hours
Run 20 miles

This week I followed through with training hard until wednesday and then began a rest week on thursday. I realized that I skipped a hard ride last thursday and then again this tuesday...OOPS! Things are feeling ok but the anticipation of racing next sunday is a little overwhelming. I have no idea how it is going to go but I know it is going to be something big.

Block 4 - Week 2

4/12 - 4/18/2010

Swim 14,400 yds
Bike 12 hrs
Run 26.5 miles

Good breakdown and hard work put in this week. Great SIM session on friday morning. Good and tired by the end of the week. Awesome train session on sunday in Mt. Diablo open space...all this rain has really paid off and running in groves of poppies and seven foot fields of mustard seed was such a pleasure.

Block 4 - Week 1

4/5 - 4/11/2010

This has been the most productive and most intense week of training I have had so far. There have been major indications of the progress of my fitness this week and I am so happy to get some positive feedback from my body that I am on the right track and progressing. Since this has been such a good week I wanted to do details on the daily workouts and important points.

a.m. Swim 5,000 (10X200 in 4,3,2,1 descending by group)
p.m. Ride 6X6:00 vo2max under-overs

a.m. Ride 4 hrs. Mt. Charlie loop + Giro Ride

a.m. Swim 5,000 (3X300 descending)
p.m. Run 8 mi. (8X[800@2:45+400ez])

a.m. Ride 5 hrs. Eureka Cyn. + Soda Springs (W/ BJM)

a.m. Swim 4,300 (150's & 200's @FWT {last 200=2:01})
a.m. T1 (60 min spin down TT + 4 mi @5:47/mile)

a.m. Ride 3 hrs. 'Harbor Ride' Strong short efforts on San Andreas & Long on the Dell

a.m. Run 16 mi. Pushing from 9-13

Weekly Totals

Swim 14,500 yds
Bike 16 hrs 45 min
Run 28 mi

Sundays post run breakfast...

Block 3 - Week 4

3/29 - 4/4/2010

Siwm 12,700 yds
Bike 8.75 hours
Run 16 miles

Getting used to feeling tired and awkward on rest weeks. Strange aches and pains and sporadic hunger and energy levels all week. Ready to get at it and do some serious speed work!

Block 3 - Week 3

3/22 - 3/28/2010

Swim 13,600 yds
Bike 13 hours
Run 24 miles

Though week this week...never felt rested or strong at any point. Very tired. Resting hard next week.

Xterra is fun but though and my mountain bike is apparently not exactly a race bike. The constant acceleration was tough and not very well suited to my abilities but definitely a fun event once I got through the frustrations.

Really hoping all this work pays off...

Block 3 - Week 2

3/15 - 3/21/2008

Swim 15,200 yds
Bike 14.5 hours
Run 20 miles

Some moments of real strength this week but went to failure and outright bonk in the later stages of many workouts.

T1 went poorly again...I am unwilling to sacrifice early pace and am having trouble hanging on later in the run. Had to stop, recover and continue on with a build. Should set new goals for T1 intensity.

Run form also suffering; because of tiredness? Dunno...hoping this will all pay off.

Block 3 - Week 1

3/8 - 3/14/2010

Swim 9,000 yds
Bike 11.25 hrs
Run 28 miles

Sick in bed monday and tuesday left me at almost 10 days rest going into wednesday so I was feeling a strange blend of powerful spurts of energy and dragging congestion from the cold. Happy to have gotten some very strong workouts late in the week to make up for the days off. Very good runs saturday and sunday.

The best thing about getting faster is that the same distance takes less time.

Block 2 - Week 4 (rest)

Swim 12,750 yds
Bike 13 hrs
Run 20 mi

Really nice to have the pressure off this week...mental state was good. Glad to have time and energy to hang with friends.

Lots of strange aches and pains that each only lasted a short while...which seems to be a common issue on rest weeks.

Block 2 - Week 3

2/22 - 2/28/2010

Swim 15,000 yds
Bike 11.5 hrs
Run 28 miles

Legs were exhausted by the end of the week and my feet, anckles and knees feel like they are on their last thread. More rain this week and work brought down some of the bike miles.

I am so glad I get a rest week I could cry.

Block 2 - Week 2

2/15 - 2/21/2010

Swim 14,500 yds
Bike 15 hours
Run 28 miles

On and off motivation and optimism this week that tracked with the weather. The rain is taking a toll on my gear and mental fortitude. Lots of work this week left me feeling slugish during workouts with less recovery. Fitness looks good though.

Still on the fence about Xterra with a frustrating MTB session on thursday and with the bike being in such poor shape.

Trying to hold on...

Block 2 - Week 1

Swim 14,500 yds
Bike 14.5 hrs
Run 28 mi

A few good short tough workouts this week and long hard sessions both saturday and sunday. A little below where I want to be at with my running speed but fitness and base feels good.

Block 1 - Week 4

Swim 13,550 yd
Bike 12 hours
Run 22 miles

On and off week...

10k on sunday was not very well paced...5:31 to start...averaged like 5:50. The math does not bode well.

Bolck 1 - Week 3

1/25 - 1/31/2010

Swim 13,050 yds
Bike 11 3/4 hrs
Run 28 miles

On an off this week with the motivation but got the first group of interval workouts of the year out of the way. 5x10min, 4x6min and 6hr ride on the bike as well as broken super circuits on Wednesday at the track. Achieved desired over distance run this week with 16 miler on Sunday.

San Juan

Nothing like being showed where you actually stand.

Block 1 - Week 2

1/18 - 1/24/2010

Swim 9,850 yds
Bike 7 1/4 hrs
Run 34 miles

Lots fo rain this week...had trouble getting motivated to ride much and crammed a little to get running miles in the late week.

Block 1 - Week 2

1/11 - 1/17/2010

Swim 20,500 yds
Bike 12 hrs
Run 16 mi

The rain and fighting off some kind of something threw off my energy and schedule this week. It will rain all the next week and I have spent most of the last week worrying about how I am going to accomplish putting together any kind of regular training regimen in non-trainable conditions.

Block 1 - Week 1

Swim 14,750 yds
Bike 14 1/4 hrs
Run 32.5 mi

First week back on point and things felt pretty good. Several good indications of early season fitness and base is holding up well.

Right knee tenderness over the patella not bad enough to skip and workloads...some icing only helped marginally. Tip of left indicator toe also somewhat sore to pressure after long run on sunday.

1/4 - 1/10/2010

Even with a couple of what felt like tough workouts this week energy level is still not bad at all on sunday afternoon.

Winter "Base" Week 8


Swim 4,400 meters
Bike 5 3/4 hours
Run 8 miles

Sick four days this week...glad I got in what I did. It begins anew next week.