Good day:

I've been concerned about my swim @ 70.3 Florida, and how I thought I was going to do.
I know I can do the distance, I've done it many times in the pool, but the open water still play mind tricks on me. So this weekend I am going to do an open water swim and try to workout any issues I have before the race.

Sleep, One of my little ones got into bed with us last night, and I just don't sleep as well. On top of that around 4am start coughing and started breaking up everything in my lungs and etc, so one little cough got me out of bed and hacking for about 30 minutes. So my sleep was disrupted and I'm a little cranky. LOL.

I had a good lunchtime swim at Johnson Park I swam 2600m straight , felt tired getting in, after 500 started feeling better, my time was 48:47 for 26:00, or somewhere around 1:53 / 100m.

Tonight's workout is a run, not sure how I'll feel but I would like to get in 90 minutes.

Train smart and finish strong,

-Brian

Back in the Saddle:

I'm back from hell.
I was on the DL for a few days and not making my workouts was killing me.

Today was a better day, I got my 1500m swim in at lunch, and my ride in on the trainer tonight.
I did them both slow and steady, I'm feeling better but not 100%.

This is my last full on week, the next two following weeks are slight tapers, so this week has to be strong.

Next up, 2500m swim and a "Quality Day" running, might have to change the "Quality Day" to a distance day, I would like to run 90 minutes tomorrow, not sure I can handle the intensity of a QD.

I keep reminding myself, stay safe, show up to the line 100%, no need to blow it now.


-Brian

Sick:

Another day and I'm still sick.
I came down with a cold Thursday and its been keeping me from working out.

Not much I can do, so I going to continue to rest and if I feel any better I'm going to ride the trainer latter.

-b

14 Down 4 to go:

Well, it’s getting close to the end and I am having the normal mixed emotions.
On one hand I’m feeling the best I ever have, strong and skilled.
And on the other, I know I’ve missed a few workouts.
With all the issues I’ve had with my Thyroid and related weight gain, and now weight drop, hard work and God knows I’m lucky, I’m feeling like I’m going to be ok.

This week is a struggle, we have house guests from out of town and getting in a big week is going to be hard.
I know I’m not going to be able to get everything in, so my plan is to get quality over quantity.

Also this Friday I have my “Relay for Life” event so Saturday is going to be a long hard day and I know I’ll have to take it easy.

Sunday is going to have to be my big day, I have to check with the family and hope for good weather, but I’d like to do a 3+ hour bike with a 1+ hour run, then a 2+ hour nap :)

Next week is really my last big week and then I start a two week taper.
So next week has to be a strong week.

Train strong, train smart,

-Brian

Good swim:

I swam 2600 in 50:00 without stopping.

That's a bit of a lie I had to stop once and clear my goggles, I had a little leakage. Felt good, I think it was a good pace and I was able to swim the second half faster then the first, and the last 1/4 the fastest of all.
Next time, if I have the time, would be to warm up, then hit the water fast and rip 500 meters real fast like a start, then settle in for 1000 and then finish with 500 strong.

Things to work on would be sighting, on breath just pop out and look.

Train strong, train smart,

-Brian

Week 14 of 18 of 70.3 training:

I know I say it every week, but I just can't believe another week as past so quickly.

It wasn't all that long ago when I felt like this week would never come.

I've been posting here and on BT about shin splints and I have gotten so many emails and posts about it and thank you very much.

For me the shin splints are related to two factors:

1. My foot strike in the first mile(s) is a little off and it's only when I finally loosen up do I start to feel better.
   
2. My legs are not balanced, by that I mean my quads are out of proportion to the other muscles in my legs.
   

What that means to me.

I need to warm up better and work on my stretching routine, so many times I just start running and when I was done with a run I didn't always stretch.

That's all changed; I warm up, stretch then run or ride or swim.

I'm learning to stretch all of my muscles and I'm going at it at slow pace, I don't want to overdo it and snap something.

Because of all the running and cycling my quads and calves have been getting the brunt of the workouts and my alignment is off.

So to keep my legs in balance I have started a strengthening program to work my shins and quads.

I've found YouTube to be a great resource for finding video of exercises and proper technique.

One that I've found for calves is a simple toe raise, you just curl or lift your toes up and back and hold this for 5 minutes.

After about 2 minutes I can feel the burn and I know I'm getting a good workout just sitting down.

Also, I have taken to the treadmill, thinking that it's a much softer on my legs and I can control my warm up, run and cool down much better then on the road.

For the hams, I'm doing leg curls, nothing too heavy, I'm just looking to get a little stronger I don't want to get hurt now.

 

So, what's new?

We have out of state quests coming in this coming weekend, my Brother and Sister In-law are going to stay with us for a week.

We are all very happy to see them, it's been about 9 months and the kids are now starting to get excited.

This will be somewhat of a hard week, to balance my workouts, my diet and spending time with everyone will prove to be trying at best.

So this week really has to count

Speedwork/Quality Phase

WK-14	Swim	Bike	Run
Mon	(#9) 1500 yds. a.m	30 miles p.m.
Tue	(#14) 2500 yds. a.m		Quality Day
Wed		Quality Day
Thur	Quality Day a.m.		60 min p.m
Fri		20 miles p.m.
Sat	(choice) 1000 yds.		90 min a.m
Sun		50 miles a.m.	60 min. walk p.m

 

Train smart, train strong,

 

-Brian

Daily report:

Good swim:
Pool was going nuts with kids, loads of them, spring break is here.
I had couple of pool noodles get in my lane as my lane was right up against the kids area. I thought I could talk all the kids into beating on my while I swam, might make for real life exp.

Not so good run:
Splints are back, I went out a little quick because we were running as a group and I think this was what triggered the splints.Kind of bad for the first two miles, then easing on the way back.I had to walk for a bit going out, and for about 30 seconds coming back, but once I got to the second half I was able to run pretty good.I think I need to stick to the treadmill for awhile so I can heal up 100%.

-b

Week 13, wow, time is ticking down.

So it's week of my 70.3 Florida training program, and the base period is now over and now it's the quality phase.

I'm feeling burnt, and I am going to need a second wind to get this "quality phase" going.

Besides my workouts, I've been doing battle with the lawn and landscaping.

All bushes have been trimmed and planning beds have been raked out and I have mowed the grass down to about an inch of its life.

I have a lawn of Bermuda grass, in the fall most of what's above ground dies off, and you left with some nasty looking brown stuff.

The best thing to do is to cut the lawn as short as you can, this way all the dead stuff is gone and when the green grass comes it looks like carpet.

So the last few nights I've been just about roto-tilling the lawn, but now I'm ready to go.

I did my weekly long swim today at lunch 2650, sets of 5x500, plus 150 because I can't count.

Work has been busy and yesterday I didn't make it to the pool so today had to count, and it felt good, 2650 in 49:06, I felt good with the time, considering I felt like a 6 out of 10 in the AM.

Tonight is a run at the gym, I've been fighting the lower leg splints and Saturday running on the tread felt pretty good, so I am going to hit the tread and boost up the speed if I can.

Last Sunday I got to ride with Wes on the Silver Comet Trial and I had a blast, thanks Wes.

I had never ridden with Wes and I knew he was a good rider but this guy hammers! I think he stayed in aero 100% of the time and just rocked the tempo, a few times I thought we were going to hit light speed, but we just never did.

If Wes ever asks you out for a ride be fair warned J

I'm kidding Wes was the perfect host, never pushing it too hard without checking with me.

So thanks to the intro to the Silver Comet Wes and nice bike.

I almost forgot to add, I got me meet Dee Dee and do a little ride before Wes commenced the butt kicking, so Hey Dee Dee!

Ok, so here is my week, I took Monday as an off day, because my lawn and I both needed it.

Speedwork/Quality Phase

WK-13	Swim	Bike	Run
Mon	(#8) 1500 yds. a.m	30 miles p.m.	0
Tue	(#15) 2500 yds. a.m		Quality Day
Wed		Quality Day
Thur	Quality Day a.m.		60 min p.m
Fri		20 miles p.m.
Sat	(choice) 1000 yds. p.m		90 min a.m
Sun		50 miles a.m.	60 min. walk p.m

Train Smart Train Strong,

-Brian