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

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.  How do people plod along for 30 yrs in the same job at the same company?

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