Weekly Totals and Review, March 21 - 27.

(View from the front of Saturday's ride. We were flying!)

Training Log

Individual Workouts: (Click on links for HR graphs and more details)

Monday Morning - 4150 yd swim in 59:44. Felt really solid. Good times in the outdoor pool. :) http://ow.ly/4iCAM

Monday Evening - Nice little evening jog - 1 hour, 7.25 miles, 8:17' pace. Legs a tiny bit sore from the weekend.http://ow.ly/4je0v

Tuesday Evening - 1 hour ride on rollers. Avg 19 mph, listening to Chemical Bros. and the like on Pandora. Going by feel - http://ow.ly/4klZS

Wednesday Morning - 4250 yd swim in 1 hour flat. Used Suunto T6C timer for 1:25 per 100 yd pace. Felt nice.http://ow.ly/4kF22

Wednesday Evening - “Basketball” with the kid.  Lots of fun. :)

Thursday Morning - Great 1 hour morning run, first half with Roxy, second half hill sprints. Nice weather!http://ow.ly/4loPq

Thursday Evening - 1 hour on rollers, 19 miles. 30 min. warmup then intervals until legs exploded. Hornet Juice recovery drink! http://ow.ly/4lYrf

Friday Morning - 4300 yds on 1:23 per 100 yd pace, (59:50 total) after a 100 yard warmup. Nice swim. Somebody stole my towel! http://ow.ly/4mfFE

Friday Evening - Nice negative split evening push-run. 7.27 miles at a 8:15' pace, push ups, squats, and pull ups mixed in. http://ow.ly/4mMbK

Saturday Morning - 50 mile bike ride, all out, riding with the lead pack. Avg 20.4 mph! Really great ride - http://ow.ly/4ncmj

Sunday Evening - Went to the gym and did 30 minutes of strengthening and injury-proofing exercises. Might join and make this a regimen. http://ow.ly/4nmFu

Totals:

Swimming - 7.2 miles, 3 hours.

Biking - 88 miles, 4:25 hours.

Running - 21.4 miles, 3 hours.

Weights - 30 minutes.

Everything - 117 miles, 11 hours.

Review:

By Monday evening, I hit 20.5 hours for the last “week” (7 consecutive days).  That’s about as good as it gets for me. I took off the next morning to get some day-job stuff done early, then picked up again that night.  I’m also noticing that I train much harder when listening to fast music and/or I have numbers I’m trying to hit or a target I’m trying to chase.  I really wish I had a cheap power meter option on my bike I use on rollers.  Any ideas out there?

Things went as scheduled until I hit the Fahrrandreissen Ride, and then I decided I could use some recovery time after that speed fest.  I recorded it for a podcast, so audio from riding with the lead pack at 20.4 mph should be up soon.  

By Sunday evening, I was jonesing for some weight work, especially since the guy that dropped me at the end of Saturday’s ride had the edge over me with some serious leg muscles.  I went to a local gym and got a free pass for a week, then started doing some serious core work.  I was surprised to find out that I’m about half as strong as I used to be when I lifted weights on a regular basis, so I definitely have some work to do.

The Gateway to the Bay Olympic Triathlon is coming up next weekend, so I need to get my race bike prepped and my racing mind set.  It’s a deep water start from a ferry, so it’ll be loads of fun!

Podcast - The Training Farm

Click Here to Listen to the Show!

Join in for another killer episode of ZenTri as we interview a heart surgery survivor and then go to the Training Farm!  .

Shownotes!

Fahrendreisen Bike Ride.

Mayday Challenge bike race.

Amy and Brian's Coconut Juice

 

This Week in Awesome - Chrissie Wellington Eating Sheep Testicles.

Interview with Jonathan Hippikka.

Swim, Seth Godin book.

Adding more TV channels sucks your time away.

Just because you have it, you don't have to use it.

Lack of sleep makes you fat.

One more hour of sleep might make you world champion.

Tricks to fall asleep.

Out on a push run, talking about proper form for faster running.

Tips on smart running gear.

Pull ups.

Kicking Ass counter.

B12 shot experience and tips.

At the TRAINING FARM with Triboomer!

Heading out on a run with sticks to defend ourselves against the dogs.

Triboomer gets all weird and Zenned-out.

Pit stop, loving the Nike Frees.

Emily finds a new friend in the middle of nowhere.

How to ride with somebody that is struggling.

How to make rough road smoother.

Kai the cowboy.

Smart use of socks.

What's it like to shave your head.

Training with wisdom.

2 hour run to the cemetery and back.

Life on the farm.

Interview with the camp director.

Make your "short" workouts an hour.

What do you eat when you swim 8,000 yards? A granola bar?

Click here to listen or download!

Weekly Totals and Review, March 13th Through 20th.

Individual Workouts:

Tuesday Morning - Nice 3050 yd. morning swim. 48 minutes. Great weather today. :) http://ht.ly/4eNTF

Wednesday Morning - Nice morning run, first half with Roxy. Light and fast with the Nike Frees. 1 hour, 6+ miles. http://ht.ly/4fBjT

Thursday Morning - Hour forty ride on rollers this morning, 30 miles. Hardcore like @j_hirsch. So awesome, I sweated through two headbands. http://ht.ly/4gpNx

Thursday Evening - 12 mile run at a 9 min/mile pace. 1:50 of running bliss. Nice weather, too. Avg HR 130. http://ht.ly/4gVJn

Friday Morning - 4,150 yard swim, 1 hour. Carbo-Pro and coffee is the bomb. :) http://ht.ly/4hbDw

Friday Evening - Super sweet 2 hours biking on rollers. Listening to hardcore groove rap. Avg 20.2 mph, 129 BPM. HR graph and more - http://ht.ly/4hHHS

Saturday Morning - 75 mile ride at 18 mph. 4:09 hours. Beautiful & windy day. Busted my chain, but fixed it and kept booking. HR stuff - http://ht.ly/4hUFL

Saturday Evening - 2 hour, 13.2 mile run at 9:06' pace. 6.25 hours for the day. Good stuff. after a long bike ride in the morning.http://ht.ly/4i0Xm

Sunday Morning - 4 hour ride, 72 miles.  Practiced being in the zone. Figured out the face I make when I’m nailing it.  Kind of a grimace. LOL. http://ow.ly/4iWu6

Review:

Slow start to the week, probably went a little too hard on last weekend’s long workouts.  Had to catch up on some sleep and calories after that.  Feeling great by Wednesday.  The new Nike Free’s are really letting me fly!  Time Change starting doing me in by Wednesday night; I crashed at 8 PM and woke up around 1:30 the next morning.  Screwed around for a while and then got in an extra long bike session before work.  Had time Thursday evening, so I put in a longer than normal run, but didn’t bring quite enough fuel for the last half hour and struggled a little bit.  My regular pool is closed all the way through Saturday, so I went to a local gym that has lap lanes and paid 10 bucks to swim on Friday morning.  It was worth the money to not miss too many days of swimming in a row.  Interviewed Pro John Hirsch Friday afternoon and then the weekend became a blur of kick ass training.  I busted a chain, rode a while with a local group, ran like madman, overate, and much more.  

Most importantly, I found that sweet spot of where aerobic and strength potential meet and got a great feel for exactly how hard I can go for long periods of time.  It’s quite a bit harder than I thought and I’m really looking forward to exploring the potential of it all.

Totals:

Swimming - 1:48 hours, 4.09 miles

Cycling - 11:50 hours, 216 miles

Running - 4:49 hours, 31.52 miles

Strength - 6 minutes.

Everything - 18:32 hours, 252 miles

Get Your German Bike Ride On!

What are you doing on March 26th?  Washing your hair?  I don't think so.  Get your lycra-covered butt on down to Tomball for a great bike ride and then stay around for the German festival.  I'm going to be there, so come and join me for the fun!

Follow me on Twitter and we can meet up and hang out!  I'll have some Hornet Juice to give away. :)

Podcast - Armadillo Dash

Click Here to Listen to the Show!

Join in for another great episode of ZenTri as I run the Armadillo Dash Half Marathon with a blind triathlete!  It was a wonderful run with a truly inspirational athlete.  We captured all of the sounds of a race; the start, rolling through aid stations, and even hitting "the wall" at the end.  Big thanks go out to Cathy for her motivation to get this done.

Shownotes!

Fahrendreisen Bike Ride.

Mayday Challenge bike race.

Amy and Brian's Coconut Juice

This Week in Awesome - Crazy video of downhill urban racing.

Cathy is racing with us!

On the way to the race.

Emily talking in her sleep.

Cathy's nutrition plan.

Hitting the aid stations.

Race finish!

Janice doesn't know her sex toys.

In car, review of race.

Interview with race director.

Toast at Mexican restaurant.

Training Log:

Post swim, training in the pool by PE.

Using a lap counter on your finger and stopwatch.

GET OUT OF THE SHOWER!

Raw vegan advice.

On rollers in garage.

How to lose a soccer game.

Tips on how to get started.

Who is Rich Roll?

How to make training time "in the bank".

Ordered some Nike ID Nike Frees.

Using colonoscopy pictures as weapons.

How to use Twitter for motivation.

Tip on how to improve knee strength while running.

How to use Evernote for recording ideas while running or biking.

Getting back into Push-Runs.

Amy and Brian's contest coming up soon.

"Do you practice?"

Carbo-Pro and

Hornet Juice combo rocks.

What makes for a good show?

This is why I do this.

@Knockitoff PR'd by 5 minutes on a 5k!

Not everything is about you.

Nothing feels better than giving.

Cathy's awesome vegan dinner recipe.

How to say "NO!" and why.

Food-eating vs. eating for training.

Measure your bike for best fit.

Charlie Sheen Ustream. 

Click here to listen