Swim

Got in a really nice long swim this morning. Felt good to just go long. It was on the schedule for last night but got stuck with work priorities. Picking up the bike from the shop today and have a nice 45 minute ride scheduled. Then it's a long Thursday and fairly manageable weekend.

Summary:

Swim: 60 mins

Burner

Hit the weights today. Work commitments forced me to take my day off yesterday. Stayed away from the "leg sled" today and it made a huge difference. Nothing compares to squats. They just destroy you and get your HR into the stratosphere. Upped the weight on my step ups. Nice to see an increase in weight on all of the super sets.

Transitioned to a run and moved at a really good clip on tired legs. Grabbing a long swim tonight.

Summary:

Weights: 40 minutes

Run: 30 minutes

Avg HR: 145

Ride

Easy day today. No going out for 4+ hours. Felt good to just have a normal ride. Got out for a two hour ride tracing the same route as yesterday and hitting some other back roads. Legs were screaming on the hills and just don't have the pop they're use to having. Legs up for the rest of the day.

Summary:

Ride: 2 hours

Avg HR: 142

Hot One

Today was freakin hot. I got out about 9 am for a brick. It consisted of a 2.5 hour bike and 1 hour run. Headed out and up 309 to the reservoir turned around and road the hills back in through Granby and back home. Transitioned to a 1 hour run and at the 30 minute point I wanted to walk. The heat was getting to me but I trudged on with a really high HR and got home and hit myself with the hose to cool down. Legs are beat up and can't wait for taper.

Summary:

Bike: 2.5 hours

Avg HR: 142

Run: 1 hour

Avg HR: 152

Brick

Short workouts are sometimes the hardest. This morning I needed to do a 75 minute bike followed by a 15 minute run. The ride felt like two hours and the run ripped by. The legs are still aching for rest and they will get some after this weekend.

Need to grab a swim later today.

Summary:

Bike: 1:15

Avg HR: 140

Run: 15 mins

Avg HR: 146

Long Day

Today was hard. Max apparently forgot that I work full time. He also apparently thinks Wednesday is Saturday. I worked out for four hours today. The day started at 4:30 am with a 45 minute swim. Got home after work and hit the bike for two hours and then followed that up with a 75 minute run. I'm freakin toast! I scratched and clawed my way through this work out and I'm hoping it will pay off over the next couple of months. There's no doubt I'll refer to it to get through a tough part of a race. What a mental, heady day. Tomorrow the feet are up and it's all about napping with the dog after work.

Summary:

Swim: 45 minutes

Bike: 2 hours

Avg HR: 142

Run: 1 hour 15 minutes

Avg HR: 143

Weights

Hit the weights this morning. Trashed the legs not as if they were not already. Instead of squating i hit the leg sled this morning. I wanted to be sure I got it real good and it worked. Back to squats next week. It was much harder than previous leg workouts. Hit the treadmill for 30 minutes after and moved at a really good pace.

Need to hit the bike tonight for 30 minutes.

Summary:

Weights: 35

Run: 30 mins

Avg HR: 144

Swim

Got in a really good swim tonight. Nice to do something other than biking. The weather was terrible so I was in a good frame of mind to hit the pool. Warmed up for 15 and then cranked out 45 minutes hard. Really got the HR up for the entire 45 and it felt nice to get in a solid swim.

Summary:

Swim: 60 mins

Distance: 2800+

Training Camp

Cross came up this weekend and the plan was to knock out a 108 mile ride on Saturday over some sick terrain. We got in the first 70 over the toughest part. The ride is killer and Matt was strong the first 30 miles. On the second half of the hills he started to feel it. Getting back to our food stash he decided that was enough for the day and another 38+ was not a good option. We still had a good ride back to my house. When we got back I hit a 30 minute run and it was a good day. On Sunday I made sure we got in the second loop. A solid 3 hour ride over hilly terrain. I tried to big ring this ride as much as I could and on the big climbs not opt for the easiest gear. This was my first time hitting this ride so hard and the legs are paying for it now.

Cross was really strong on Sunday and should be happy to knock out both of these tough rides over the weekend. It was all new terrain for him and both those rides are hard. He's going to be all good for the Kinetic and IMCDA. It was great to have someone along for some hard training and to catch up. All in all we covered 120+ hard miles over two days.

Summary:

Day 1:

Ride 1: 4 hours 35 minutes

Avg HR: 144

Run: 30 mins

Day 2:

Ride: 3:05

Avg HR: 130

Swim

Got in a 60 minute swim this am. I've got the day off so I am hanging with the family today and prepping for the big ride tomorrow. Hopefully the weather holds. It's going to be tough day tomorrow.

Summary:

Swim: 60

Brick

I wasn't in a fog when I woke up this morning. Got on the bike for 90 and followed in up with a 30 minute run. The legs are certainly getting worked and I'm happy to not seeing any biking on my plan for tomorrow. Cross will be making his way up tomorrow and we will be riding 108 miles on Saturday. It's going to be a tear-your-heart-out kind of ride. Hopefully we can both pull each other through it.

Need to grab a 60 minute swim after work.

Summary:

Bike: 90 minutes

Avg HR: 140

Run: 30 mins

Avg HR: 143

Ride

I'm tired. I woke up this morning for my workout and dumped the dog food in the imaginary dog bowl. I drank my coffee went downstairs threw on the video, hopped on the bike and then realized my shoes weren't clipped to my pedals. They were in the garage. I went back upstairs and jumped back into bed.

So after all that I came home and got in 105 minutes on the bike which was harder than normal. It being beautiful out, I opted for the trainer. Weird day. My HR was pretty high for the bike but it felt great to finish.

I have to push my timed 5k runs to Friday. I'm taking the day off because my brain is also roasted from cranking out major projects the last two weeks.

Looking forward to what mess I cause tomorrow at 4:30 am.

Summary:

Bike: 1 hour 45 minutes

Avg HR: 143

Swim

Got in a nice swim at lunch today. Swam straight for 45 minutes and covered about 2300 yards. Tried to keep the HR high to get a good workouts.

Summary:

Swim: 45 mins

Weights

Still feeling the Sunday speed work, I hit the weights today. I thought one tight calf muscle was going to limit me but it loosened up pretty good I think it's just another trigger point. Did my squats, box jumps and step ups and then did the dreaded lunges.

Got in a really smooth run at a good pace and now I need to get a swim in at lunch so I can hang out in the 70 degree temps this afternoon.

Summary:

Weights: 35 minutes

Run: 35 mins

Avg HR: 142

Don't make the mistake...

...of asking Max a question about a potential workout. After coming in about 45 minutes short of my 4 hour ride yesterday and lots of family stuff on the schedule today, I asked Max what I could do to get in a real solid weekend. He told me to hit the track and do 5x1 mile repeats all out on eight minutes rest.

So I went up to Bloomfield High and hit the track. I did this workout last August after missing a couple workouts because of a wedding so I kinda knew what to expect. The first mile was a bitch, so was the second, third, fourth and fifth. They all sucked really bad. Even the first 1:30 of the rest time sucked a little. My legs and arms felt like cement by lap two of every mile and I was breathing so hard I was weezing. Speed work sucks, it's a different kind of pain.

Here's how it went:

Mile 1 - 6:04
Mile 2 - 6:02
Mile 3 - 6:12
Mile 4 - 6:06
Mile 5 - 6:10

Avg HR: 164 for nearly every repeat

Soggy Cold Ride

With family plans tomorrow I tried to tackle Sandisfield today. It was overcast but didn't look like it would dump when I started, but of course I was wrong. By the time I got out to reservoir it as spitting. By the time I got to Colebrook it was dumping. So a little more than 1.5 hours in I pulled off the road and took cover for a few minutes. It didn't let up. Critical decision time...keep going on the Sandisfield route or wave the white flag and head back the way I came. Realizing I lost a water bottle and soaked to the bone, I decided to head back and good thing I did. It started dumping and the wind started to pick up on the way back. I've ridden in the rain before but today was just kinda of a white knuckle day especially on descents. Doubling back on the out route I still got some good hill work in and although I would have loved to get 4+ in today I'm happy with a solid 3:15 and 30 minute run.

I was freezing when I made it back to my house. Instead of running outside in the rain I opted to hit the treadmill in the basement. I waited 15 minutes in between the ride and run just to get my core warm again.

Summary:

Bike: 3:15

Avg HR: 140

Run: 30

Avg HR: 142

Brick

I think I was the only one who worked today. I got in my brick after work. Hit the bike for 1.5 hours and then got in a 30 minute run. My legs were heavy as lead after the bike. Felt like I was working hard on the run but my HR never got too high. This workout wasn't easy. It's been a tough week. Real long bike tomorrow and another tough one on Sunday.

Summary:

Bike: 1.5 hours

Avg HR: 142

Run: 30 mins

Avg HR: 144

Swim

Needed to cool off the legs this morning so I hit the pool. It's nice to swim in the am. No kids. Flat water. Nobody around. No drill work or speed work today. I just swam at a good clip for 50 minutes. Felt good.

I've got a ride to get in tonight, but I also turn 33 today so I might have to push it to tomorrow. If it's sunny and warm after work I'm getting outside on the bike for 90 minutes.

Summary:

Swim: 50 minutes

Workout #2...

This was a tough one. I almost emailed Max to ask him if he mistakenly combined two workouts. Anyway, the plan called for a 90 minute run with two 5ks for time with 300 squats in between each one.

The first 5k was pretty slow since it always takes the legs a while to loosen up and I clocked in at 22:30. I then knocked out 300 squats and started the second 5k. I started out like a cheetah but then my legs turned to lead and I came back to reality although I moved at a good clip and actually went faster to my amazement than the first 5k for a time of 21:22. For the hell of it and because I had to catch my breath I did another 50 squats and then headed home realizing I still had to run for another 45+ minutes. I kind of just zoned out and the HR was just under 160 the whole way home. After a hard 105 minute ride this morning I was pleased to have knocked this out. I'm not looking to how the legs will feel tomorrow.

Summary:

Run: 1 hour 33 minutes

1st 5k - 22:30

Avg HR: 154

300 squats

2nd 5k: 21:22

Avg: 163

50 squats

Straight run HR Avg: 157

Bike

Got on the bike for an hour and 45 minutes this morning and the day is far from done. Tonight I have to knock out a 90 minute run mixing in 300 squats between two 5k time trials. Yeah, fun. The legs are going to be cooked tonight. These next two to three weeks are really heavy in preparation for the first race of the year.

Summary:

Bike: 1 hour 45 mins

Avg HR: 141

Weights

Hit the weights today. I'm hating this day again so I know I am doing it right. It's also even more obvious you're tearing up your legs when the 30 minute run feels like an hour. I was hauling on my run today after the legs loosened up and my HR was really steady. Feeling like I'm getting back to full strength.

Need to knock down another swim tonight.

Summary:

Weights: squats, box jumps, step ups & lunges

Run: 30 minutes

Avg HR: 143

Swim

Got in a nice swim tonight. Need to really start paying attention more to the swim now that the first race is a little more than a month away. I've been anxious about my swim like always. It feels good I just need to get in all my swim workouts this month.

Summary:

Swim: 55

Breezy...

That was what yesterday's forecast said, but when I got ready to ride this morning it was blowing like crazy. Not a good morning to be on the bike. After waiting it out for an hour I decided to hit the basement and work my way through the entire Tough Love video. It resulted in a very hard three hour workout that sort of mimicked the ride I had planned today. It felt good to see the credits on this damn video.

After the credits rolled I transitioned to a 30 minute run. I upped the incline to 2 and just rolled at a strong pace for 30 minutes. The legs really took well to the run. All good signs considering my last couple of weeks.

Summary:

Bike: 3 hours

Avg HR: 144

Run: 30 mins

Avg HR: 148

Long Run & Swim

Got out for a long run today. New kicks came in on Friday so the feet were nice and comfy. Headed out on my normal route and actually had to extend it some since I got to the turnaround so fast. Held a strong pace throughout the entire run. My HR was higher than normal and hung around the high 150s.

Hit the pool for a swim afterward and that helped sooth the legs and get them ready for the looong ride tomorrow.

Now it's time to settle in and get ready for the Final Four.

Summary:

Run: 1.5 hours

Avg HR: 155

Swim: 45 mins

Keep on Keepin' on

Dragged myself on the bike this morning for a 1.5 hour ride. I've got a big weekend of workouts so I stayed away from Troy and just spun aerobically. Damn, that's boring. Got in a abbreviated swim at lunch after a meeting went long but at least I got wet.

Summary:

Bike: 1.5 hours

Avg HR: 138

Swim: 35 mins

Brick

Got in a nice brick this morning. Jumped on the bike for an hour and then transitioned to the treadmill for 30 minutes. I was sweating like a mad man this morning. It's either from the warmer temps or I'm finally burning of this lingering cold or whatever the hell it is. Also got in a hard swim last night which felt great. Still need some more time in the pool.

Summary:

Bike: 1 hour

Avg HR: 145

Run: 30 mins

Avg HR: 146

Bike

Got on the bike this morning. Worked it out with Troy and crew for 75 minutes. Legs were slow going and I seemed like I was working harder than in previous weeks. I guess that time off broke down my fitness. Well, maybe not so much fitness but that mental strength to suffer for long periods. It's coming back now but that has to be the first thing you lose...then I think fitness is next. Amazing how much of this sport is mental, or so I think.

Need to really focus on the swim now. Harder to get in the pool went it hits the 60s but it has to be done.

Summary:

Bike: 75 mins

Avg HR: 142