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Weeks of March 16 thru April 5
April 5 - A couple of weeks ago, I spent 6 days in Tucson, AZ at the Hammercamp.
There, I rode quite a bit, ran some and swam once. The
following week, I only rode twice (weekends) for about 5
hours, I ran 4 times for a total of 32 miles and started
swimming in earnest - 4 times! One workout was a three hour
ride/10 mile run brick which kicked my butt and sapped my
confidence. This past week - race week - I rode twice for a total of 1.5 hrs, ran twice for a total of 10 miles and swam twice for a total of 6,000 yd. I was pretty shocked to squeak out a 4:27 at Oceanside
given my brick results last weekend. But, there may be something to minimalist training.....
Weeks of January 26 thru March 15
Frankly, I have not been
'training'. I workout when I can which has not been
frequent mainly because of work, cold weather and darkness.
For these past two months I've swam maybe once or twice a
week for 2-3,000 yds total, ridden no more than twice a week
for a total of 2-5 hours tops (weekends only) and run 15-35
miles. I am relatively fit compared to Boobus
Americanus but not so fit for racing.
Week of January 19
It seems week after week someone somehow schedules a lunchtime meeting. Messes up my training plans.
|
SWIMMING |
|
MON |
TUE |
WED |
THU |
FRI |
SAT |
SUN |
|
|
|
3,000 yd |
3,000 yd |
3,000 yd |
3,000 yd |
3,000 yd |
|
|
|
|
|
|
|
For the Week : 15,000 yd
|
CYCLING |
|
MON |
TUE |
WED |
THU |
FRI |
SAT |
SUN |
|
Off |
.5 hr trainer |
1 hr trainer |
1 hr trainer |
|
4
hr |
2 hr |
|
|
|
|
|
|
|
For the Week : 8.5 hr
|
RUNNING |
|
MON |
TUE |
WED |
THU |
FRI |
SAT |
SUN |
| |
|
8 mi |
8 mi |
8 mi |
8 mi |
12 mi |
|
|
|
|
|
|
|
|
For the Week: 44 mi
Week of January 12
|
SWIMMING |
|
MON |
TUE |
WED |
THU |
FRI |
SAT |
SUN |
|
2,000 m |
|
|
3,000 yd |
|
3,000 yd |
3,000 yd |
|
|
|
|
|
|
|
For the Week : 11,000 yd
|
CYCLING |
|
MON |
TUE |
WED |
THU |
FRI |
SAT |
SUN |
|
Off |
1 hr trainer |
|
|
1 hr trainer |
3 hr |
|
|
|
|
|
|
|
|
For the Week : 5 hr
|
RUNNING |
|
MON |
TUE |
WED |
THU |
FRI |
SAT |
SUN |
| |
|
8 mi |
6 mi |
|
9 mi |
12 mi |
|
|
|
|
|
|
|
|
For the Week: 35 mi
Week of January 5
I swam twice for 3,500 yd. Rode 7.5 hours and ran 33 miles. Gotta pick
things up but the evening darkness stinks.
Week of December 28
I swam once for 1,000 yd. Rode 9.5 hours and ran 40 miles. Pretty good.
Weeks of November 30 thru December 21
Don't really remember but I probably ran on average about 18 miles/week.
Don't think I swam any. Maybe once or twice. Rode a few times. Nothing
meaningful.
Weeks of October 20 thru November 23
Wow, I didn't realize it has been a whole month since I posted here.
Since 10/20 I have averaged about 25 miles/wk running. I've done
no swimming and no road cycling. I have mountain biked four times.
I won't begin triathlon training in earnest until Pearl Harbor day - 4
months before the California 70.3.
Week of October 13
Four minimal training weeks in a row.
Bailed on the half.
M = off
T = 2k swim
W = 6 mi run
Th = off
F = 3 hr bike
S = 10 mi run
S = 8 mi run, 2k swim
Totals: 4,000 yd swim, 3 bike, 24 mi run
Week of October 6
Three minimal training weeks in a row.
Again, not exactly ideal planning with a half ironman coming up.
M = off
T = 3k swim
W = 2k swim, 8 mi run
Th = 1k swim, 1:10 bike
F = 8 mi run
S = 3k swim, 8 mi run, 3.5 hr bike
S = 8 mi run, 2 hr bike, 3k swim
Totals: 12,000 yd swim, 6.5 bike, 32 mi run
Week of September 29
Another very minimal training week. Not
exactly ideal planning with a half ironman coming up.
M = off
T = 3k swim, 1:10 bike
W = 3k swim, 12 mi run
Th = 2k swim, 1:10 bike
F = 8.5 mi run
S = 3k swim, 6 mi run, 1.5 hr bike
S = Mission Bay Triri
Totals: 11,800 yd swim, 4 bike, 30 mi r
Week of September 22
Rather minimal workout volume. Didn't write down my workouts so forgot
most of the what and whens.
M = 1 hr bike
T = 8 mi run
W = 1 hr bike
Th = 3 mi run
F = 9 mi run, 0:30 bike
S = 1:30 hr bike, 2 mi run
S = Orange County Tri
Totals: 10,000 yd swim, 5 bike, 26 mi run ???
Week of September 15
Raced the Long Beach Triathlon this morning. I really enjoyed the race
but I got stuck in no-mans land. After the swim, two ITU-type guys from
South America were up front working together and I was all by myself.
Nobody behind me either. I don't ride well alone when I can't see
anyone. It was a two lap course. My first lap was very slow but once I
hit lap 2 and the course got clogged with rabbits, I was able to hit my
stride. Second lap much faster than first. I came off the bike still in
no man's land. So, I took a wrong turn on the run and lost about a
minute. Might've had a chance against #2 guy if I didn't veer. Big if.
M = 3,000m swim
T = 1:10 bike, 6 mi run
W = 3,000m swim, 9 mi run
Th = 2,800m swim, 3 mi run
F = 2,550m swim, 1:00 bike
S = 12+ mi run, 1:40 hr bike
S = sprint tri + 2.5 extra miles after, 3 hr bike
Totals: 13,200 yd swim, 7:20 bike, 35 mi run
Week of September 8
Lousy start to the week but finished strong. Way off on swimming volume.
Not good.
M = off. sick.
T = off. sick.
W = 3,000m swim
Th = 8 mi run, 1:10 bike
F = 2,800m swim, 1:10 bike
S = 14+ mi run, 2:40 hr bike, 2,000 yd swim
S = 4 hr bike, 8+ mi run
Totals: 8,300 yd swim, 9:00 bike, 31 mi run
Week of September 1
Started out ok but then caught a cold on Sunday and missed my long run.
Also, another very poor swim week. It showed, too, as my La Jolla open
water swim results really stunk. 26:55 was my time and I was a
mid-packer. I'm probably going to skip the Malibu race to focus on
swimming and running ahead of other more important events.
M = 5K
T = 3,000 yd swim, 1:20 bike
W = 7 mi run
Th = 3,000 yd swim, 1.5 hr bike, 2 mi run
F = 8 mi run, 1.5 hr bike
S = 4 hr bike, 8 mi run
S = 1:40 bike, 1 mi swim
Totals: 7,800 yd swim, 10:00 bike, 28 mi run
Week of August 25
Really busy at work this week. Basically, did very little intraweek and
loaded up on the weekend. My legs were trashed by Labor Day, but Donna
and I decided to run a local 5K for kicks. I was very surprised with my
time on such little running and fatigue. Poor Donna. Crashed into a
barrier at mile two, twisted her ankle and DNF'd.
M = off
T = 2,000 m swim
W = 1:40 bike
Th = 8 mi run
F = off
S = 10+ mi run, 4,000 yd swim, 3:15 bike
S = 11+ mi run, 3.5 hr bike
Totals: 6,000 yd swim, 8:10 bike, 30 mi run
Week of August 18
My biggest training week in a very, very long time. See. I've found the
long lost motivation. My arms are getting seriously skinny. It's
almost embarrassing. Knees are finally better. I think they just
needed to acclimate to the hills. Downhill running can be a little
punishing. I wanna win the OC Triathlon.
M = 2,800m swim
T = 8 mi run
W = 2,750m swim, 1:40 bike
Th = 6 mi run, 1:50 bike
F = 1,000m swim, 6 mi run
S = 3:15 bike, 6 mi run, 1,000yd swim
S = 11 mi run, 3,000yd swim, 3 hr bike
Totals: 11,000 yd swim, 9:45 bike, 37 mi run
Week of August 11
M = off
T = 2,750 m swim, 1:20 bike
W = 8 mi run, 2,800m swim
Th = 3,000m/2 mi run brick
F = 8 mi run, 1:20 bike
S = Race + 1:20 bike
S = 3:10 hr bike
Totals: 9,750 yd swim, 7:40 bike, 21 mi run
Week of August 4
M = 2,000yd swim
T = 6 mi run, 1:40 bike
W = 2,800m swim, 8 mi run
Th = 2,500 mm swim, 1:05 bike
F = 6 mi trail run
S = 3 hr bike, 3,000m swim, 4 mi run
S = 2 hr bike, 3,000m swim, 8 mi run
Totals: 14,000 yd swim, 7:45 bike, 32 mi run
Week of July 28
Almost a legitimate training week
M = 3,000m swim
T = 3,000m swim, 1:15 bike
W = 2,800m swim
Th = 6 mi run, 250m swim, 1:15 bike
F = 6 mi trail run
S = 3 hr bike, 6 mi run
S = 2 hr bike
Total: 9,900 yd swim, 7.5 hr bike, 18 mi run
Weeks of July 14 thru 21
Mostly forgot. but, some decent bike hrs, a little more swimming and not
much running since my knees hurt
Week of July 7
Time to get serious. OC triathlon is in September. M = nothing T = 1 hr
trail run, 1,500 yd swim W = 45 min trail run Th = 45 min trail run,
1,500 yd swim
Week of June 30
My first week as a California resident. I
ran 5 or 6 days this week. All trail runs. No cycling as our bikes are
still in transit. Swam 1,500 yd on Sunday.
Weeks of June 16 thru June 29
Did quite a bit of cycling. No swimming.
Running off and on.
Weeks of May 26, June 2, June 9
I've tried to ride my bike 3-5 times per
week at least 1 hr per ride. No swimming at all. No weights. A 2 to 4
mile run on occasion. I'm not in very good shape right now but good
enough to get fit within a month or two of concerted effort.
Weeks of April 28, May 5, May 12, May 19
Move along folks. Nothing to see here. Now,
move along....
Week of April 21
Nuttin' honey.
Week of April 14
Man oh man has my training taken a nose
dive. Little bit of swimming. Little bit of biking. No running at all.
Hey, this is the mother of all peaks. I'm not much for working out when
I can't run.
M = off
T = 3,000 yd swim, 1:30 bike
W = 1:20 bike
R = 1:30 hr bike
F = 3,200 yd swim
S = 3 hr bike
S = 2 hr bike, 3k swim
Total = 9,200 yd swim, 0 mi run, 9+ hr bike
Week of April 7
Ok, so I have this little annoying groin
strain that's been with me for 3 weeks. I ran with it for a while but it
just would not subside. So, I've not run for a week and it's beginning
to feel much better. Hopefully, I will start up with a light run
tomorrow and be able to race this weekend. The bad news is I've lost a
lot of running fitness. The good news is my swimming and cycling are
feeling good.
M = 4,000 yd
swim, 1:45 bike (30 min TT)
T = 4,000 yd swim, 1:50 bike
W = 4,000 yd swim, 1:20 bike
R = 3,000 yd swim, 1:30 hr bike
F = 1 mi Run, 1,000 yd swim, 1:00 hr bike
S = Ft. Desoto Triathlon
S = 2.5 hr bike
Total = 17,000 yd swim, 4.5 mi run, 10.25 hr bike
Week of March 31
I had intended to do some intensive training
this week (this month, too) but life took hold. Had some rainy weather
that canceled a few swims. Have a slight little running issue that's
kept me a bit sidelined past few weeks. So, I'm doing enough to be
fairly competitive but not enough to really knock one out of the park.
I'm cool with that.
M = 6.5 mi run
T = 1.5 hr bike, 8 mi run
W = 4k swim, 1.25 hr bike
R = 4k swim, 1.5 hr bike
F = 8 mi Run, 1.25 hr bike
S = 5k swim, 2 hr bike
S = 3.5 hr bike, 10 mi run
Total = 13k swim, 11 hr bike, 22.5 32.5 mi
run
Week of March 24
I feel like an old man this week. Sluggish. I think
the 40's are settling in.
M = 4k swim
T = 1:45 Bike (20 min time trial, 10 min recovery, 30 min time trial), 7
mi run
W = 4k swim, 4 mi run
R = 10 mi run, 1:30 Hr ride ez sping
F = 4k swim, 8 mi Run, 1 hr bike
S = 4k swim, 1.25 hr bike
S = 8 mi run, 4.5 hr bike with hard efforts
Total = 16K swim, 9.25 Hr bike, 37 mi Run
Week of March 17
Tweaked my right achilles (the 'good' one) a bit at
the 12K. My streak of 40 mi weeks comes to an end.
M = 1 Hr Bike, 3k swim
T = 1:40 Bike, 3k swim
W = 1:40 hr bike (4x11 min hard efforts on 16 min), 3k swim
R = 2 Hr Bike, 3k swim
F = 1 Hr Bike, 7 mi Run
S = 5 Hr Bike (hard tempo last hr)
S = 1:30 Hr Bike ez
Total = 12K swim, 13:50 Hr bike, 7 mi Run
Week of March 10
M = 4,000 yd swim
T = 3,000 yd swim, 1 hr bike
W = 3,000 yd swim, 2 mi run, 2 hr bike (5x6 min hard efforts on 7 min)
R = Brick (2 mi run, 3,000 yd swim, 8 mi run)
F = 10 mi run
S = 4 hr bike, 2k swim, 6 mi run
S = 12K run
Total = 15K swim, 7 Hr bike, 35 mi Run
Week of March 3
M = 6+ mi run
T = 2 hr bike (hard efforts), Brick(3mi run, 3,000 yd swim, 4 mi run)
W = 8+ mi run
R = Brick (2 mi run, 3,000 yd swim, 2 mi run)
F = 2 Hr Bike, 2,300 yd swim. Was going to do a 5K but it rained.
S = 4+ hr bike, 6 mi run
S = 1:25 hr bike, 3k swim, 10 mi run
Total = 11.3k swim, 9:25 hr bike, 41 mi run
Week of February 25
M = 3,000 yd swim, 2 hr bike
T = 6 mi run descent to hard pace
W = 8 mi run
R = 8+ mi run, 3,000 yd swim, 1.5 hr bike ez
F = 8 mi run, 3,000 yd swim, 1 hr bike ez
S = 10 mi run (5th thru 8th mile 5k pace), 2.5 hr ride
S = 3,000 yd swim, 3.5 hr bike with hard efforts
Total = 12,000 swim, 10.5 hr bike, 41+ mi run
Week of February 18
Total = 9,000 swim, 5.5 hr bike, 44+ mi run
Week of February 11
Total = 7,500 swim, 7.5 hr bike, 42+ mi run
Week of February 4
M = 1,000 yd swim (wiped out today. two days of insomnia)
T = 2 hr bike, 10.25 mi run (took day off of work. another night of
insomnia)
Can't remember rest of week but totals were over 40 for
running, 6k swim, 7 hr bike.
Week of January 28
M = 6+ mi run
T = 2,500 yd swim, 1:30 bike
W = 12+ mi run w/some tempo
R = 2,500 yd swim, 2:05 bike
F = 8+ mi run, 2,500 yd swim, 1 hr bike
S = 2.5 hr bike, 12 mi run (0-9 build to very hard, last 3 recovery.
0-5 at 35 min, 6-9 at 25 min) new shoes
S = 6+ mi hard, 3 hr really ez ride (like cruising on a moving sofa)
Total = 7,500 swim, 10 hr bike, 44+ mi run
Week of January 21
M = 10+ mi run
T = 2,500 yd swim, 6+ mi run (tempo finish)
W = 2,500 yd swim, 1:40 bike
R = 10+ mi run
F = 2,500 yd swim, 2 hr bike
S = Fishhawk 10k + w/u and w/d = 9 mi, 4 hr bike
S = 10 mi run, 2.5k swim
Total = 10k swim, 7.5 hr bike, ~46+ mi run
Week of January14
M = off
T = 8+ mi
W = 2,500 yd swim, 1:40 ride
Th = 2,500 yd swim, 10+ mi run
F = 2:10 bike + 6 mi run brick
S = 10K run + 1 mi warm up and 4 mi warm down, 2,500 yd swim
S = 6+ mi run, 2500 yd swim, 4 hr bike
Totals: 10,000 yd swim, 7:50 bike, ~42 mi run
Week of January 7
M = 2,000 yd swim
T = 8+ mi, 1.5 hr bike
W = 8+ mi tempo mix
Th = 2,000 yd swim, Brick a la Renee (15 min swing, 11 mi run, 20 min
training wheel ride)
F = 2,000 yd swim, 4+ mi run
S = 5+ hr bike, 8+ mi run
S = 6 mi run, 2 hr bike, 4 mi run
Week: 6k swim, 8.5 hr bike, 50 mi run
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