Training Feb 14-20, 2010

Sunday:
am) Bike: 61 miles 3:05:23  Long Ride

Monday:
am) Run: 6 miles 55:45  Aerobic run
       Bike: 6 miles 20:14  After run

Tuesday:
am) Run: 7 miles 1:00:30  Intervals
       Bike: 7 miles 25:16  After run

Wednesday:
am) Run: 6 miles 55:21  Tempo
       Bike: 10 miles 35:15  After run
pm) Swim: 4000 yards 1 hour

Thursday:
am) Elliptical: 1:16:30 8 miles  (I wrote down 8 miles of running for this effort.  Really good workout.)
      Weights: 45 minutes
pm) Bike: 30 miles 1:31:23 Recovery ride

Friday:
am) Run: 6 miles  51:24  Recovery run

Saturday:
am) Run: 22.3 miles 3:19:19   Long Run

Totals:
Swim:  4000 yards 1 hour
Bike:  114 miles 5:57:31
Run:  55.3 miles 8:18:49
Weights:  45 minutes

Total of 16 hours for the week.  I was traveling for most of the week in Buffalo, NY and was super busy while I was there so not a lot of two-a-days happening.  I flew out on Sunday and back on Thursday.  Sunday I got up early and did my long ride.  Monday ran and biked a little on the hotel fitness center bike.  Tuesday I got my speed session in on the treadmill and biked a little afterwards.  Wednesday ran again on the treadmill, did more of a tempo run and rode on the bike after.  At night, in a snowstorm, I went to the Y closest to work to swim.  Nice place.  They have lap swimming all the time which is awesome!   One strange thing, they don't have towels.  Not in the fitness center and not that you can rent to shower with or use at the pool.  That was odd.  They did have a large fitness center though and it looked very nice.  Thursday I did the elliptical at the hotel fitness center.  This was a much better workout.  Tough stuff.  I really got my heart rate up.  I enjoyed this.  Something different and good.  Not sure it really rested my foot but it was something different at least.  Then I flew home and biked once I got home.  I missed riding my own bike.  And of course everything at home, especially Asher and my friends.  It was good to be home.  Friday I worked from home and Asher and I did a easy recovery run.  He was so happy to go.  We ran a little faster than recovery pace but it felt good.  I was really dehydrated from the long day before so I drank tea like it was going out of style to get ready for my long run on Saturday.  Saturday's long run was good as well.  22 miles.  1 month and 1 day out from LA.  Mark and I ran the whole 22 together.  We also ran parts with Steve, Mike, Chris and Erik.  We also picked Asher up and he ran 14 with us.  I had the same problem that I have been having about getting light headed miles 10-14 so I really need to work on that.  But the Gatorade and honey stingers worked awesome.  After I got through the light headed part I felt strong to the end.  I was tired but not toast like the last 20 miler we did.  Hopefully I can remember this for race day.....even though I'm just treating that like a training run anyway (gotta sight-see, what better way to sight-see than to run a marathon through a major US city....gotta love it!).  So the week turned out pretty good even though I was gone for a big part of it and was super busy.