Week of December 31

M = 6+ mi descending pace

T = 8 mi treadmill, 500m swim

W = 8+ mi trail run hard effort

Th = travel

F = 10+ mi run

S = 8+ mi, 3.5 hr bike

S = feeling green/bad sushi. bummer.

Week:  .5k swim, ~41 mi run, 3.5 hr bike

Week of December 24

M = 8+ mi descending pace

T = 6.5 mi, paddle board

W = 2,000 yd swim, 6 mi run

Th = 2,000 yd swim, 1:50 hr bike

F = 2,000 yd swim, 8+ mi run tempo

S = 8+ mi run, 3:15 ride

S = 2:10 bike, 8+ run

Week:  6k swim, 7:15 hr bike, 45 mi run

Week of December 17

M = 6+ mi descending pace

T = 1.5 hr bike + 4+ mi run brick, core

W = 8.5 mi run

Th = 2,200 yd swim, 1:20 bike, core

F = 2,000 yd swim, 8+ mi run

S = 8+ mi run, 3.5 hr bike

S = 3:20 bike, 6 mi run

Totals: 4,200 yd, 9:40 bike, 41 mi run

Week of December 10

Hip doing fine.

M = x

T = x

W = 6 mi

Th = 8.5 mi run, core work

F = 1,200 yd

S = 4 hr bike, 2,000 yd swim, 4 mi run

S = 8.5 mi run

Week of December 3

Hip doing fine.

M = 4.4 mi run

T = 4.4 mi run, 1,500 yd swim, weights(upper)

W = x

Th = 6 mi run, 1,500 yd swim

F = 6.5 mi run, weights(legs)

S = 3 hr bike, 2,000 yd swim, 4 mi run, weights (upper)

S = 6 mi run

Week of November 26

I passed my extra special secret hip test today.  That means I'll get back to running tomorrow.  Rapidly increasing body strength with the weight program.

M = x

T = 2 mi run, weights

W = 1,500 yd swim, 2 mi run

Th = 2 min run, weights

F = x

S = 4 mi run

S = 3.25 hr bike, 4 mi run, leg weights

Week of November 19

M = 1,500 yd swim 

T = x

W = 1 hr weights

Th = x

F = 3 hr bike, 1 hr weights

S = 3:15 hr bike

S = 2 hr bike, 1 hr weights

Week of November 12

Hip much better.  I need to be conservative when I start back up.  No 8 milers out of the blocks.

Renee's become my sidekick training buddy.  Always ready to go with me anywhere.  Friday eve we went to my friend Terry's building.  He gave me a set of keys.  Inside, on the ground floor, is a fantastic gym with every free weight and machine imaginable.  Plus, an indoor wood floored basketball court.  As usual, we had the place to ourselves.  I'm unbelievably weak.  Twenty years ago, a round of bench press would typically include 5 sets of 225 at 15-20 reps.  Last night, I was able to bang out 2 sets of 10 reps at 105.  Barely.

M = 30 min trainer, 30 min strength + stretch 

T = 1,000 yd swim, 30 min strength + stretch

W = 1,200 yd swim, stretch

Th = 1,500 yd swim, core, stretch, 1 mi run, 20 min tickle Renee, 1 Belgian Wheat

F = weights + stretch, sharks and minnows with renee

S = 1.5 hr bike,4 mi run

S = 3 hr bike, 2 mi run, weights

Week of November 5

Ok, so I cooked it a little the past few weeks and developed a bit of hip bursitis.  2 steps forward, 1 step back.  Nothing new to me.

Run: 12.5 mi

M = off. 

T = off.

W = 4.5 mi

Th = 8+ mi

F =  off

S = off

S = 1.25 hr bike, 1,000 yd swim

Week of October 29

Wasn't sore at all after 5k which is incredible for me.  However, windsurf+paddle killed my arms and back.

Run: 33 mi

M = off. 

T = 8+ mi run

W = 10+ mi run

Th = 6 mi run

F =  5K + 2mi run

S = 1 hr bike, 2 hr windsurf

S = 4 mi run, 1 hr paddleboard

Week of October 22

Will bike once or twice this week.  Also, (not) start up some strength training.  Try to hold 40+ miles this week.

Run: 44+ mi

M = off.  too muggy out.

T = 8+ mi am, 4+ mi pm

W = off. rainy.

Th = 10 mi

F =  8+ mi neg split the back end.

S = 8+ mi finished strong

S = 1.5 hr bike, 6 mi run ez

Week of October 15

No biking or swimming planned this week.  I'm feeling great with the running.  No problems with any body parts thus far.

Run: 40+ mi

M = 6 mi descend

T = 10+ mi ez

W = 4 mi

Th = 8+ mi

F = 4 mi

S = 8+ mi

S = meant to run 10, but life got in the way.

Week of October 8

No biking or swimming.  Feeling stronger on the run.  It's coming back to me!

Run: 36+ mi

M = 4 mi descend

T = 8+ mi 57 min

W = 6 mi

Th =0 mi

F = 0 mi

S = 8+ mi

S = 10+ mi

Week of October 1

Swim = 0

Bike = 0

Run: 40 mi

M = 7 mi

T = 0 mi

W = 8.5 mi

Th = 0 mi

F = 6 mi

S = 10.5 mi

S = 8 mi

Week of September 24

20-something miles running.  No biking or swimming

Week of September 17

About 20 mi running, (Swim/bike at Escape to Miami Tri)

Week of September 10

I'm done for the year.  No more biking/swimming for a while.  Will just try to focus on some running and strength training.  That's my mindset this week.

Total run miles: 28.75

Legend: Actual Planned

Week of September 3

The numbers speak volumes.

Legend: Actual Planned

Week of August 27

Legend: Actual Planned

Week of August 20

I won't  bother putting up any kind of schedule since I've just about capitulated for the year.  Just exercising when I feel like it.  Can't wait until the paddleboard comes in and I can do something different for a change. 

Legend: Actual Planned

swim:   yd

Bike:   hrs

Run:   mi

Week of August 13

Taking it ez.  Somehow, I got bursitis in my left shoulder on Wednesday.  Must have slept on my arm funny.  No swimming for a while.  It's very painful.

Legend: Actual Planned

swim:  3,000 yd

Bike:   11 hrs

Run:   8 mi

Week of August 6

This week is a bust.  I just don't have any motivation to work out in this stifling humidity.  Plus, I'm bored with it all.  Arg, I need a change.  I was so bloody sore after that triathlon that I couldn't really move until Wednesday.  Recovery ain't what it used to be.

Legend: Actual Planned

swim:  6,000 yd

Bike:   11.5 hrs

Run:   4 mi

Week of July 30

Legend: Actual Planned

swim:  ~9,500 yd

Bike:   8.5 hrs

Run:   13 mi

Week of July 23

Legend: Actual Planned

swim:  13,200 yd

Bike:   10.5 hrs

Run:   28 mi

Week of July 16

Watching a three day swim meet is almost as tiring as doing an ironman.

Legend: Actual Planned

swim:  11,600 yd

Bike:   8.5 hrs

Run:    25 mi

Week of July 9

Legend: Actual Planned

swim:  9,000 yd

Bike:   8:10 hrs

Run:    24 mi

Week of July 2

It's hard to get fit in Tampa during the summer.  The humidity is just sick.

Legend: Actual Planned

swim:   ~12,500 yd

Bike:    8.75 hrs

Run:     27 mi

Week of June 24

Wow.  Two weeks without biking.  It's been a while since I did that.

Legend: Actual Planned

swim:   8,000 yd

Bike:    6 hrs

Run:    22 mi

Week of June 17

Legend: Actual Planned

Week of June 10

Tue - Groin seems to be doing great.  13 days of no running.  Will try an easy run on Wed.  Really just feel like taking some down time.  Should be swimming in prep for my 12.5 miles swim around Key West this weekend.  2 swim workouts in two weeks is a little more than a taper.

My game plan:  Cruise through this week and finish the Key West mission.  Next week, begin core/leg strengthening and flexibility in earnest.  Modest and easy running.  After two weeks of strength, begin to modestly increase running.  Ride and swim on occasion.

Legend: Actual Planned

Week of May 27 and June 3

Seven days until the Honu 57.2.  Still dealing with the groin strain.  I wonder if it was caused by favoring my right achilles.  I really want to get back to running.  I need to put some miles in to test the tendon.  I want to see if I can run through it - put another year in before heading back to CA.

Alright. Think I figured out the groin thing.  It's related to my lower back which, at present, hurts pretty badly.  I felt a twinge bending down yesterday and it's put me out since.  I can stand, run, ride, swim ok.  But, it hurts sitting or twisting.  I wonder if I popped a disk?  Anyhow, I wonder if the groin is a nerve that's been affected by my lower lumbar.  I hope this goes away in the next day or so.  Would make for a very uncomfortable plane flight.

Legend: Actual Planned

swim:   3,300 yd

Bike:    8 hrs

Run:     0 mi

Week of May 20

Training's really been a bit of a joke.  Ok for sprints.  Not good for half ironman races.  Last time I did a half this undertrained I really paid for it.  Swore I'd never step unfit in to a race again.  So, here I am.  I'm lowering the bar.  Honu Predictions:

swim time: 27 min, bike time: 2 hr 30 min, run time: 2 hr 3 min.  Total = 5 hrs to 5:15 hrs.

Mad Beach Triathlon went pretty well today.  I never really felt maxed out.  The nice, cool weather may have had something to do with that.  Felt very good on swim and bike and ok on run considering my lack of run fitness.  Racing masters is a nice, low pressure deal.  If I can stay competitive while running 1:30+ off pace - and run less than 20 mi/wk, then why beat myself up with 40 mi/wks this summer?

Right achilles is very tender and sore.

I can't get this stupid groin thing to go away.  I haven't run for a week.

Legend: Actual Planned

swim:   15,000+ yd

Bike:    13 hrs

Run:    3 mi

Week of May 13

Considering I have a half ironman to do in less than 3 weeks, I'd better put some volume in......Developed a nagging groin strain last week.  I ignored it for a while hoping it'd go away.  Not to be.  So, I'll take some time off and start anew.  Looks like the Honu Half will be swim/bike/walk.

Legend: Actual Planned

swim:   ~19,500 yd

Bike:    6.75 hrs

Run:    16 mi

Week of May 6

Pretty poor training week.  Took time to get over my cold.

Legend: Actual Planned

swim:    4,700 yd

Bike:    9 hrs

Run:    20 mi

Week of April 29

I'm taking a few days off early in the week.  I need a mental break.  I also need a change in training venue.  Have to shake things up.  I've been maintaining consistency with workouts, but they've been mostly zone 1 junk.  Filler.  Lulling myself into believing I was in good shape.

I need to make the following changes to step above this plateau:

1) Get my butt out of bed early and start swimming at masters.  Swimming alone and ez all the time is useless.

2) Ride hard during the week.  Toe tappers are enjoyable but a bit of a time waster.  Perhaps ride the trainer.

3) Incorporate serious strength training.  I'm getting soft and can't seem to lose the jelly belly.

4) Run.  

Legend: Actual Planned

swim:    ~12,000yd

Bike:    6 hrs

Run:     11 mi

Week of April 22

Legend: Actual Planned

swim:   ~10,000 yd

Bike:    7:45 hrs

Run:     24 mi

Week of April 15

Legend: Actual Planned

swim:   ~14,000 yd

Bike:    10.5+ hrs

Run:     18 mi

Week of April 8

Like night follows day, anemic training weeks follow bigguns.

Legend: Actual Planned

swim:   ~8,800 yd

Bike:    7ish hrs

Run:     24 mi

Week of April 1

Got a little bit of a pain in my right calf and right knee.  Backing off the run for a few days until things clear up.  Age is a $&^%!

Legend: Actual Planned

swim:   15,100 yd

Bike:    14 hr 

Run:     6 mi

Week of March 25

The Blue Angels disrupted my swim on Saturday.  How could they expect me to stare at a black line while they were doing some amazing acrobatics overhead?

Legend: Actual Planned

swim:   12,000 yd

Bike:    9+ hr 

Run:     24 mi

Week of March 18

OK, St. A's is about a month away.  I need to get serious about training....I'll start next week!

Legend: Actual Planned

swim:   8,400 yd

Bike:     8:25 hr 

Run:      29 mi

Week of March 11

Running seems to be going well now.  No problems on bike, either.  Kind of fell off the swimming wagon these past few weeks.  Also, been less than acceptable for sticking to workout plans.  I guess I'm not really motivated this year to go hard core.  Just out getting some exercise and having fun.  I must admit part of the problem is I am really tired of training in my neighborhood.  Another Davis Island ride.  Another run down Bayshore Blvd.  Tough pills to swallow.

Legend: Actual Planned

swim:   7,500 yd

Bike:  8:10 hr 

Run:  17 mi

Week of March 4

Bike ride on Sat went well.  Not one moment of tendon pain.

Legend: Actual Planned

swim:  11,500 yd

Bike: 11.25 hr 

Run:  14 mi

Week of February 25

I halfheartedly try to wake up early each morning to work out.  Just can't do it.  I like to stay up late reading and I like to sit and enjoy a cup of coffee in the morning.  This does not mix well with exercise plans.  Those days of stuffing workouts in to each spare moment are basically gone for the time being.  It's liberating to have a life outside triathlon.

Legend: Actual Planned

swim: 11,100 yd

Bike: 5:45 hr

Run: 20 mi

Week of February 18

Legend: Actual Planned

Swim:  10,100 yd

Bike:  9.75 hr

Run: 13.3 mi

Week of February 11

Legend: Actual Planned

Week of February 4

Two of three kids got the stomach flu this past weekend.  I typically catch anything that can grow in the belly.  So, it was only a matter of time.  Luckily, I never got really sick but did feel some stomach funk for a bit.  It's noticeable in workouts as I just haven't had any juice.  I get tired easily and feel very weak swimming. 

Wed:  Woke up with a sore tendon that didn't subside during the day.  I intended to bike and run in the evening but lost the urge.  I've learned that when the achilles is sore it is best to just back off because, like the House, it always wins in the end.  I had a string of 17 days without any tendon pain.  Was it an anomaly?  Was it the eccentrics?  Now that the pain's come back what do I do???  Go back to eccentrics?  Lift weights (ugh.  did so much of that in my youth I've no interest)?  Cool my jets for a while?

Legend: Actual Planned

Week of January 28

I have been hesitant to workout in the early am or late pm.  Don't want to burn out.  Nor do I really care to exercise that level of discipline at this time.  Therefore, I can only swim during lunch on limited time - about 30 minutes.  So, yardage has been relatively weak but consistent.  

Legend: Actual Planned

Week of January 21

I've stopped with the eccentrics.  Experimenting a bit here.  Tendon pain improved dramatically over the weekend after I quit the painful eccentrics.  They were really painful.  Left me limping all last week.  Since then, I've felt really good.  Amazingly good.  Could be the daily dose of naproxin.

Legend: Actual Planned

Week of January 14

Whew, this is the most I've ever swum.

Legend: Actual Planned

Week of January 7

Experience a couple of pain free days.  Live a manic high.  Hobble like an invalid.  Sink to a depressive low.  Actually, I'm being a bit melodramatic.  But, not so much really.  I'm a bipolar triathlete wannabe, so my statements must be taken with healthy skepticism.

The early darkness, the cool weather, the situation all conspire to reduce my attempts at training to a feeble half-effort.

I'm getting very flexible and have calf muscle strength that would rival that of Lou Ferrigno.

Legend: Actual Planned

   Click here to view my  April-December '06 training log