Training January 31 - February 6, 2010

Sunday:
am) Bike: 67 miles 3:22:28      Long Ride
       Run: 7 miles 1:04:05 after the bike ride

Monday:
am) Swim: 3200 yards 1 hour
pm) Bike: 34 miles 1:43:20  Tempo

Tuesday:
am) Run: 6.1 miles 0:50:00   Intervals
pm) Bike: 25 miles 1:16:30   Recovery Ride
       Weights: 45 minutes

Wednesday:
am) Run: 8 miles 1:09:46  Tempo
pm) Bike: 43 miles 2:11:32
       Run: 3 miles 25:30  after the bike ride
       Endurance ride with a brick

Thursday:
am) Swim: 3200 yards 1 hour
pm) Bike: 33 miles 1:40:38  Intervals

Friday:
am) Run: 5.5 miles 49:30  Recovery

Saturday:
am) 16 miles 2:22:21  Long Run

Totals:
Swim: 6400 yards  2 hours
Bike: 202 miles  10:14:28
Run: 45.6 miles  6:41:12
Weight Lifting: 45 minutes

About 20 minutes shy of 20 hours for the week.  Good training week.  Did a nice brick on Sunday and Wednesday.  Felt good on the ride and the run.  I got a little tired towards the end of the run so I need to tweak the nutrition on the bike a little bit more.  Monday was a nice swim, the water was freezing, 79 degrees when it's usually 84 so we swam extra fast to stay warm.  Did a tempo bike ride at night.  Tuesday was half mile repeats for my interval run.  4 of them.  It snowed a bit the night before so the roads were a little slippery but we pushed hard and got the heart rate up there.  I did a recovery ride at night followed by a good weight session again.  Jeff came back for more and improved a ton from last week.  (Glad I didn't scare him too much last week.)  Wednesday Asher and I met Mark and Tammy and did a nice run.  It snowed a couple inches the night before so I wore my Yak Trak's which helped a ton.  At night did a nice mid-week distance ride followed up by a 3 mile run.  Got a little tired by the end of the run but my nutrition was pretty good.  Thursday was another good swim and the water was much warmer today, back to 84 degrees.  I did intervals on the bike at night.  I did a couple ladders and pushed hard.  My legs were tired at the end from a long week of training.  Friday was my normal Zone 1 recovery run.  I did a better job keeping my heart rate down.  I didn't have to coach the night before so I got more than 5 1/2 hours of sleep and Asher had to stop every 20 feet it seemed so that kept my heart rate from getting too high.  Some days he runs me into the ground, others he likes to putz with the best of them.  Saturday was kind of a crazy day.  Mark and Erik came over early and we did a 4 mile easy run with Asher.  Then we changed clothes and went and ran the Seroogy's 15K.  Then Mark and I ran back and got Jeff who was in the process of smashing his time from last year by 20 minutes.  It was crazy awesome!!  Way to go Jeff!!  The 15K was fun.  We ran it easy and just had fun.  My favorite way to race.  It was crazy windy from the north, like 20 mph windy.  But wow did we get a nice tail wind on the way back though.  There was a great turnout for the event and we got chocolate and cheese afterwards.  Chocolate and a run with friends, couldn't ask for anything better.  Saturday was meant to be a bit of a back down week for our long runs and then the next couple weeks we'll build again.  LA is coming soon.  I can't wait to run in shorts and a tank top!! 

I did a little test this past week.  I didn't eat any foods with artificial sweeteners in them.  No candy, no cookies, no nothing.  I get a lot of flack because I have a serious obsession with Mike & Ike's.  What can I say, they are the perfect candy.  Gluten free, no high fructose corn syrup, fruity, just plain perfect.  So I gave them up, for a week.  Took all my will power too.  But I eventually had to go back.  I was eating fruit like I had a personal fruit stand in my cube and it wasn't cutting it.  I was light headed, had a head ache every day and was like a zombie walking around.  My workouts were terrible, it was just not good.  So I tried it and it didn't work.  I guess you gotta stick with what works.  In doing this test I would record everything I ate and how many servings. My phone has a great app that calculates calories so I recorded everything. Taught me a lot about when I eat the most calories, what I eat, that I need to get more protein in my diet, all sorts of good stuff. It also told me some things I couldn't possibly do without.  If you ever want to clean up your eating record everything you eat.  I guarantee you will pass on things because you don't want to write them down for others to see and you will improve your eating.  No question.  And I'm still recording everything now, I like data so this gives me something to look at and study.  I'm a dork....I know. :)