Weekly Totals, Monday 4/22- Sunday 4/28

Not much in the way of IM training. Big travel week with time in Nashville, Indy and Denver.  Mostly running and two great runs with Paley as my escort on her bike. My new favorite training partner!!

SWIM: 1 session, 2000m (1.24 miles), :38
BIKE: 1 sessions; 0 trainer; 28 miles, 1:32
RUN: 6 sessions, 51.6 miles, 6:41
GYM: 2 session, 1:05
TOTAL SESSIONS: 10 sessions
TOTAL HOURS: 9:56

Weekly Totals, Monday 4/15- Sunday 4/21

SWIM: 3 sessions, 5850m (3.64 miles), 1:58
BIKE: 2 sessions; 1 trainer; 61 miles, 5:19
RUN: 7 sessions, 47.57 miles, 6:33
GYM: 2 session, :55
TOTAL SESSIONS: 14 sessions
TOTAL HOURS: 14:45

Sunday 4/21/13

Out to Warner Parks for a beautiful spring day trail run. Hit a new section that was super fun! Despite the long day training yesterday, felt really good and had a strong run.

NOON) RUN 12.5 miles, 1:59, 2450 ft climbing

Saturday 4/20/13

Solid day of training. Coffee. Off to the pool. Swam 2000m (1.24 miles). Dressed in cyling clothes at the gym and drove to Natchez Trace Parkway.  Hilly 61 mile ride. Drove home and changed. 7 mile run. Had thoughts of putting in another 6 miles on the run to hit 1/2 IM distance for the day (+ the 5 extra bike miles) but I was pretty spent and wobbly at the end.

AM) SWIM 2000m straight :35 minutes
NOON) BIKE 61 miles, 3:34, 3500 ft rolling climbs
PM) RUN 7.0 miles, :54 minutes

Friday 4/19/13

AM) SWIM 2000m
NOON) GYM strength & core :30 minutes
PM) BIKE, trainer 1:45

Daily Diversion

Why do I workout? Because I eat like this sometimes!

We were playing around in my Nashville test kitchen today, trying to knock off the In-N-Out Double Double. This, my friends, was an amazing burger. It's what a Double Double would taste like if you used killer ingredients! They pay me to do this!

I counted this as burger #18 in the 50 Burgers in 50 different Places Challenge of 2013 and yes, it was the best burger I've had so far!

Thursday 4/18/13

Swamped at work.  Easy run with the group that meets next to my condo.

PM) RUN 7.0 miles, :58 minutes

Wednesday 4/17/13

Took a late flight last night back to Nashville.  Cold and snowy when I left. Landed in Nashville in snow boots and a Patagonia parka and it was 72F at 11p when I got off the plane.

Didn't get to bed until 1a but still got up and jogged shirtless through my neighborhood. Glorious!

Swam at lunch and then out again for another jog after work.

AM) RUN 3.95 miles, :31 minutes
NOON) SWIM 1850m
PM) RUN 3.91 miles, :30 minutes

Tuesday 4/16/13

Did the same gym workout as Thursday. Still really hard.

Started on the treadmill with a 2 mile run at 7:30 pace then jumped off and did a circuit of maxing out on bicycle crunches, push ups, plank leg extensions on an exercise ball and curls with 30 lbs. dumbbells then back on the mill for 1 1/2 miles then another max circuit. Ended up doing 2, circuit, 1 1/2, circuit, 1 1/2, circuit, 1 1/2, circuit......

NOON) RUN 6.5 miles, :49 minutes
NOON) GYM :25 minutes

Monday 4/15/13

Snowing pretty good in Denver. I hit the treadmill in the gym for an easy jog.

NOON) RUN 6.75 miles, :51 minutes

Weekly Totals, Monday 4/8- Sunday 4/14

SWIM: 1 sessions, 2400m (1.49 miles), :54
BIKE: 1 sessions; 0 trainer; 22.43 miles, 1:21
RUN: 3 sessions, 18.97 miles, 2:25
GYM: 1 session, :25
TOTAL SESSIONS: 6 sessions
TOTAL HOURS: 5:05

Saturday and Sunday

I did nothing but spend time with Paley and Kat, and loved it!

Friday 4/12/13

Nice day in Denver. Ran from my office on the South Platte River- Highlands loop.

AM) RUN 6.77 miles, :52 minutes

Thursday 4/11/13

Back in my Denver office. It has a great gym and I did a fun workout I've done before. Started on the treadmill with a 2 mile run at 7:30 pace then jumped off and did a circuit of maxing out on bicycle crunches, push ups, plank leg extensions on an exercise ball and curls with 30 lbs. dumbbells then back on the mill for 1 1/2 miles then another max circuit. Ended up doing 2, circuit, 1 1/2, circuit, 1 1/2, circuit, 1 1/2, circuit...... then laid on the floor for a few minutes until I could remember my name.

NOON) RUN 6.5 miles, :49 minutes
NOON) GYM :20 minutes

Wednesday 4/10/13

Up early in Nashville and out for a shirtless 68F run at 6am in the morning.  I had meetings until 1 pm and then went to the airport (80F at 2pm) and flew back to Denver. 20F and windy when I got off the plane.

AM) RUN 6.2 miles, :47 minutes

Tuesday 4/9/13

Leg is still swollen from the bee sting. It got me dead center in the front of my right quad and I have swelling all the way around to the back of my hamstring.  Not painful today but itchy as fuck!

Good strong swim this morning. Started with drills then did 50's working on faster than race turnover followed by 100 race pace with 20 second rest then repeat. Longest swim of the year.

After work, jumped on the bike and did 6 laps up the climb behind my condo. Rode until I ran out of light.

AM) SWIM 2400m
PM) BIKE 22.4 miles, 1:21, 2650 ft climbing

Weekly Totals, Monday 4/1- Sunday 4/7

SWIM: 3 sessions, 6000m (3.74 miles), 2:11
BIKE: 4 sessions; 2 trainer; 77.15 miles, 6:36
RUN: 4 sessions, 33.73 miles, 4:26
GYM: 1 session, :30
TOTAL SESSIONS: 12 sessions
TOTAL HOURS: 13:45

Sunday 4/7/13

Long run planned today but it was painful because of the bee sting on the thigh and I cut it a little short.  Had pretty significant swelling this morning with a large red, raised, hard area right where that bitch got me.

I took off in running shorts but it was too painful so I went back and put on compression shorts and that helped.

Short spin on the bike after the run just to flush out the legs.

AM) RUN 12.67 miles, 1:41
AM) BIKE 10 miles, :36 minutes

Saturday 4/6/13

Went for a hilly ride out and back on Nolensville Pike.  Coffee but no breakfast.  I paid for it about two hours in.  Stopped at a gas station and pounded a Coke and some Pop Tarts.  I got riding again and feeling better..... then got stung by a bee on the thigh. Fuck.

AM) BIKE 67 miles, 3:45, 2710ft. climbing

 



Friday 4/5/13

Training began today to crush JT on June 8th!

Amazing evening in Nashville. Ran the hilly (1086 vertical) 10.6 mile scenic road through Percy Warner Park.

AM) SWIM 2000m
PM) RUN 10.6 miles, 1:25