Weekly Training Schedule
IT IS IRONMAN TRAINING TIME!!! Being extremely competitive, it's fun to be challenged on what your body can do. This is a log of my training for the upcoming 2012 Ironman Texas. I am a true believer of someone who leads by example, not by words. While I started this website in the hopes that you will just get up and start a healthy lifestyle, I do not expect you to become a triathlete. You have to be crazy. Have a screw loose. But, if you do, beware, working out is addictive!
***With a long business trip and my wedding/honeymoon coming up, my training will be very sporatic. Time to take it easy for a little while and let my body completely heal!***
SATURDAY MAY 19
Ironman Texas, The Woodlands, TX
- 2.4 mile swim, 112 mile bike and 26.2 mile run in 14:03:57
***My GPS watch ran out of battery so I am not sure of specifics. It was a long race, but completely fulfilling that I finished!***
FRIDAY MAY 18
Swim practice in Lake Woodlands and short 3 mile spin ride
THURSDAY MAY 17
Travel day to Ironman Texas
WEDNESDAY MAY 16
Bike Foundation indoors on bike trainer
- 1:00:00
- Avg heart rate: 115 Max: 135
- Mental Focus: 8 out of 10
***Last longer bike before Ironman***
TUESDAY MAY 15
Swim Foundation at Willis-Knighton pool
- 1400 yards in 25:31 (300 WU, 4x200, 300 CD)
- Mental Focus: 8 out of 10
***Last day in the pool before heading out to Ironman Texas***
MONDAY MAY 14
Rest day
SUNDAY MAY 13
Run Foundation on Red River Trails
- 10 miles in 1:26:43 at an 8:37 min/mile pace
- Avg heart rate: 163 Max: 185
- Mental Focus: 8 out of 10
***Last long run day of the training session. Legs feel strong. Good day.***
SATURDAY MAY 12
Bike Foundation with cycling group
- 47.3 miles in 2:27:16 at a 19.3 mph
- Avg heart rate: 137 Max: 165
- Mental Focus: 9 out of 10
***Last "long" bike day of the training session. Ran 1 mile afterward at a 7:37 pace.***
FRIDAY MAY 11
Swim Foundation at Willis-Knighton pool
- 1600 yards in 31:01 (300 WU, 8x25 fins, 5x100, 4x150)
- Mental Focus: 7 out of 10
***Rain out of time before getting into work.***
Long day at work, no run
THURSDAY MAY 10
Bike Foundation on bike trainer inside
- 1:30:00
- Avg heart rate: 112 Max: 132
- Mental Focus: 7 out of 10
***Eh...***
WEDNESDAY MAY 9
Swim Foundation at Willis-Knighton Pool
- 1500 yards in 29:10 (300 WU, 8x25 fins, 6x100, 2x200)
- Mental Focus: 8 out of 10
***Ran out of time. Had to get into work early. Again.***
Threshold interval run on treadmill at Anytime Fitness
- 6.06 miles in 48 miles at a 7:55 min/mile pace (10 min at 8:30 pace, 28 min at 7:30 pace, 10 min at 8:30 pace)
- Avg heart rate: 160 Max: 173
- Mental Focus: 9 out of 10
***Felt good to finallly get my legs back under me and run at a pace I should. Excellent run.^^^
TUESDAY MAY 8
Bike Foundation on bike trainer inside
- 1:50:00
- Avg heart rate: 108 Max: 132
- Mental Focus: 8 out of 10
***Decent day. Had to get on the bike at the end of the day...again.***
MONDAY MAY 7
Rest. Drinking plenty of water and fluids. Last week was a bad week after being dehydrated and tired following the long weekend.
SUNDAY MAY 6
Brick (Bike/Run) workout at LSU Pecan Station
Bike - 40 miles in 2:06:08 at a 19.03 mph
- Avg heart rate: 151 Max: 165
- Mental Focus: 9 out of 10
Run - 5 miles in 46:50 at a 9:21 min/mile pace
- Avg heart rate: 175 Max: 189
- Mental Focus: 1-10
***Tough workout in the middle heat of the day. 90 degrees and strong wind from the south. Good mental workout day. Testing mental fortitude!***
SATURDAY MAY 5
Bike Foundation on bike trainer inside
- 2:00:00
- Avg heart rate: 116 Max: 142
- Mental Focus: 7 out of 10
***Wanted to go outside, but didn't have time.***
FRIDAY MAY 4
Run Foundation on treadmill at Anytime Fitness
- 7 miles in 56:41 at an 8:05 min/mile pace
- Avg heart rate: 163 Max: 177
- Mental Focus: 9 out of 10
***Legs are great!***
THURSDAY MAY 3
Bike Foundation on bike trainer inside
- 1:30:00
- Avg heart rate: 114 Max: 141
- Mental Focus: 8 out of 10
***Nice to finally get back to working out. Body somewhat refreshed.***
WEDNESDAY MAY 2
Rest
TUESDAY MAY 1
Rest
MONDAY APRIL 30
Much needed rest day
SUNDAY APRIL 29
Long Open Water Swim Foundation in Cypress Bayou
- 2 miles in 49:10
- Mental Focus: 9 out of 10
***Best swim I've ever had! Felt great!
Run Foundation outside in Cypress Bayou
- 7.5 miles in 1:08:10 at a 9:27 min/mile pace
- Avg heart rate: 168 Max: 182
- Mental Focus: 7 out of 10
***VERY tired after a long training weekend.***
SATURDAY APRIL 28
Long Bike Foundation group ride
- 114.3 miles in 6:14:36 at a 18.3 mph
- Avg heart rate: 144 Max: 179
- Mental Focus: 8 out of 10
***Not the best day on the bike, but got through it. Longest bike day of the plan!***
FRIDAY APRIL 27
Swim Foundation at Willis-Knighton pool
- 2800 yards in 55:19 (300 WU, 8x25 fins, 3x100, 7x150, 9x50, 8x25 fins, 300 CD)
- Mental Focus: 6 out of 10
***Not the best day in the pool.***
Run Foundation on treadmill at Anytime Fitness
- 3.7 miles in 30:00 at an 8:08 pace
- Avg heart rate: 158 Max: 170
- Mental Focus: 7 out of 10
***Running on the treadmill to keep up to date on the NFL Draft.***
THURSDAY APRIL 26
Bike Foundation on bike trainer
- 1:20:00
- Avg heart rate: 106 Max: 133
- Mental Focus: 5 out of 10
***Honestly, I did not want to be on the bike. At all.***
WEDNESDAY APRIL 25
Swim Foundation at Willis-Knighton pool
- 2800 yards in 55:14 (300 WU, 8x25 fins, 6x100, 6x200, 8x25 fins, 300 CD)
- Mental Focus: 7 out of 10
***Dealing with a bit of a cold right now, so the breathing was a bit labored.***
No run after twisting my ankle Tuesday night. More precautionary than anything else.
TUESDAY APRIL 24
Bike Foundation on trainer inside
- 1:40:00
- Avg heart rate: 114 Max: 134
- Mental Focus: 8 out of 10
***Rode inside to spend time with my fiance. Good day on the bike. Legs feel strong!***
MONDAY APRIL 23
Rest day
SUNDAY APRIL 22
Long Bike/Run Brick workout
Bike: - 75 miles in 3:57:30 at an 18.9 mph
- Avg heart rate: 144 Max: 170
- Mental Focus: 9 out of 10
***Great day cycling around Benton/Plain Dealing/North Bossier Parish!!!***
Run: - 6.73 miles in 1:00:00 at a 8:57 min/mile
- Avg heart rate: 171 Max: 190
- Mental Focus: 9 out of 10
***The run after getting off the bike. Ran with three other IMTX runners. Great run. The wind was difficult for the final 10 minutes!***
SATURDAY APRIL 21
Swim Foundation at Willis-Knighton pool
- 2,112 (1.2 miles) in 35:51
- Mental Focus: 9 out of 10
***Excellent day in the pool. Very fast for me.***
FRIDAY APRIL 20
No training due to bad weather
THURSDAY APRIL 19
Easy Bike Foundation on bike trainer
- 1:05:00
- Avg heart rate: 116 Max: 140
- Mental Focus: 6 out of 10
***Not the best, but not the worst.***
WEDNESDAY APRIL 18
Swim Foundation at Willis-Knighton pool
-1600 yards in 29:37 (300 WU, 8x25, 2x100, 3x200, 300 CD)
- Mental Focus: 8 out of 10
***Decent day in the pool.***
Run Foundation on treadmill at Anytime Fitness
- 5.04 miles in 40:00 at a 7:56 min/mile pace
- Avg heart rate: 161 Max: 174
- Mental Focus: 9 out of 10
***Ran directly after swimming. Felt good and strong.***
TUESDAY APRIL 17
Bike Foundation inside on bike trainer
- 1:30:00
- Avg heart rate: 114 Max: 135
- Mental Focus: 5 out of 10
***Long work week has started to take it's toll again. Not the greatest day on the bike especially because I couldn't ride outside.***
MONDAY APRIL 16
Rest day
SUNDAY APRIL 15
Run Foundation on treadmill at Anytime Fitness
- 16 miles in 2:26:01 at a 9:07 min/mile pace (13.1 HM in 1:57:15)
- Avg heart rate: 153 Max: 174
- Mental Focus: 8 out of 10
***Excellent day running. Legs felt strong following Saturday's long ride.***
SATURDAY APRIL 14
Bike Foundation outside with three friends on a Benton/Plain Dealing Loop
- 103 miles in 5:32:45 at a 18.5 mph pace
- Avg heart rate: 144 Max: 173
- Mental Focus: 8 out of 10
***Moved the long bike day to Saturday instead of Friday. Really great to ride with other people. It was WINDY!!! 17-22 out of the south. Ran 0.6 miles afterwards.***
FRIDAY APRIL 13
Rest and prep for weekend workouts
THURSDAY APRIL 12
Swim Foundation at Willis-Knighton pool
- 2600 yards in 49:32 (300 WU, 8x25 fins, 5x100 moderate, 8x100 VO2Max, 6x50 speed, 8x25 fins, 300 CD)
- Mental Focus: 9 out of 10
***Best day in the pool in a while. Felt strong and decently fast.***
WEDNESDAY APRIL 11
Tempo Bike on bike trainer inside
- 1:15:00
- Avg heart rate: 124 Max: 146
- Mental Focus: 9 out of 10
***After much needed rest, very good day on the bike.***
TUESDAY APRIL 10
Swim Foundation at Willis-Knighton pool
- 2600 yards in 52:14 (300 WU, 8x25 fins, 6x100, 5x200 VO2Max, 8x25 fins, 300 CD)
- Mental Focus: 6 out of 10
***Rushed with an early day at work. Felt like a slug in the pool. Not a fast day, but got through it.***
No run. Mentally and physcially exhaused from very long day at work.
MONDAY APRIL 9
Bike Foundation inside on bike trainer
- 1:50:00
- Avg heart rate: 113 Max: 135
- Mental Focus: 8 out of 10
***Not feeling well in the morning, but had enough time to get on the bike before work. Not enough time to ride outside, so inside on the trainer.***
SUNDAY APRIL 8
Rest
SATURDAY APRIL 7
Swim Foundation in Willis-Knighton pool
3800 yards (2.16 miles) in 1:07:02
- Mental Focus: 9 out of 10
***Great day in the pool. Felt fast, felt great!***
Bike-Run brick at Pecan Station
Bike - 41.77 miles in 2:03:59 at a 20.21 mph
- Avg heart rate: 151 Max: 177
- Mental Focus: 9 out of 10
Run - 6 miles in 47:03 at a 7:50 min/mile pace
- Avg heart rate: 172 Max: 181
- Mental Focus: 9 out of 10
***Excellent day on the bike and run brick.***
FRIDAY APRIL 6
- No training. Woke up not feeling well with a stomach ache and huge headache. Pick it back up on Saturday!
THURSDAY APRIL 5
Swim Foundation in Willis-Knighton pool
- 2600 yards in 53:30 (300 WU, 8x25 fins, 5x100, 8x100 (VO2Max), 6x50, 8x25, 300 CD)
- Mental Focus: 7 out of 10
***Definitely not the fastest day in the pool. Still tired, but getting back into training shape.***
Foundation run on Red River trails
- 6.2 miles in 47:38 at a 7:40 min/mile pace
- Avg heart rate: 168 Max: 183
- Mental Focus: 9.5 out of 10
***Worked on my stride and running gait. I might have found something to make me faster!!! Great run. Now I'm tired!***
WEDNESDAY APRIL 4
Bike Foundation on trainer inside
- 1:45:00
- Avg heart rate: 110 Max: 132
- Mental Focus: 8 out of 10
***First day back on the bike since IMTX 70.3 Legs are a little tender and tired. Decent day.***
TUESDAY APRIL 3
Rest and recouperation
MONDAY APRIL 2
Rest and recouperation
SUNDAY APRIL 1
Ironman Texas 70.3 - 5:42:45
1.2 mile swim - 36:35
T1 - 3:04
56 mile bike - 2:56:33 at 19.03 mph
T2 - 2:37
13.1 mile run - 2:03:56 at a 9:27 min/mile pace
844 out of 2800+
SATURDAY MARCH 31
Ironman Texas 70.3 expo, check-in, final preparations
FRIDAY MARCH 30
Travel and preparation for Ironman Lonestar 70.3
THURSDAY MARCH 29
Swim Foundation at Willis-Knighton pool
- 1500 yards in 27:30 (300WU, 8x25 fins, 5x100, 8x25 fins, 300CD)
- Mental Focus: 8 out of 10
***Easy day in the pool with a focus on smooth strokes and technique.***
WEDNESDAY MARCH 28
Recovery bike inside on bike trainer
- 1:20:00
- Average heart rate: 100 Max: 118
- Mental Focus: 8 out of 10
***Small taper in preparation for Ironman Lonestar 70.3
TUESDAY MARCH 27
Swim Foundation at Willis-Knighton pool
- 2600 yards in 50:41 (300WU, 8x25 fins, 6x100, 5x200, 8x25, 300CD)
- Mental Focus: 9 out of 10
***Decent day in the pool.***
Tempo Run at Anytime Fitness on the treadmill
- 2.70 miles in 20:40 at a 7:39 pace
- Average heart rate: 163 Max: 182
- Mental Focus: 8 out of 10
***Had to stop the run early due to stomach issues. AGAIN!***
MONDAY MARCH 26
Bike Foundation on Ellerbe loop
- 29.8 miles in 1:30:00 at a 19.9 mph
- Average heart rate: 153 Max: 163
- Mental Focus: 8 out of 10
***Legs still tired from Saturday's ride. Not a bad day overall.***
SUNDAY MARCH 25
Rest
SATURDAY MARCH 24
Beauty and the Beast Bike Tour
- 67 miles in 3:41:25 at an 18.1 mph pace
- Stopped for 5:30 at a rest stop combined in final time
- Average heart rate: 143 Max: 190
***Great ride just like last year. The rolling hills were really awesome at the start and tiresome at the end. Rode up "The Beast" hill at 8.1 mph.***
Short Brick Run
- 2 miles in 16:22 at an 8:11 pace
***Had a short amount of time to run following BBBT. Legs felt great during run and tired following it once the adrenaline wore off.***
FRIDAY MARCH 23
Rest & prep for Beauty and the Beast Bike Tour on Saturday
THURSDAY MARCH 22
Swim Foundation at Willis-Knighton pool
- 1550 yards in 30:21 (300 WU, 8x25 fins, 7x75, 9x25, 300 CD)
- Mental Focus: 6 out of 10
***Not the fastest day in the pool.***
Run Foundation at Anytime Fitness on treadmill
- 2.78 miles in 22:00 at a 7:54 min/mile pace
- Average heart rate: 154 Max: 169
- Mental Focus: 7 out of 10
***One word and an acronym describes the run: GI distress.***
WEDNESDAY MARCH 21
Recovery Bike on bike trainer inside
- 1:15:00
- Average heart rate: 109 Max: 123
- Mental Focus: 6 out of 10
***Bored on the bike. Really bored. Really for the Beauty and the Beast Bike Tour on Saturday!***
TUESDAY MARCH 20
Swim Foundation at Willis-Knighton pool
- 1600 yards in 28:46 (300 WU, 8x25 fins, 4x100, 500 CD)
- Mental Focus: 8 out of 10
***Good day in the pool.***
Run Lactate Intervals at Anytime Fitness on treadmill
- 5 miles in 38:00 at a 7:36 min/mile pace (3 intervals at 6:27 pace with 3 recovery intervals)
- Average heart rate: 160 Max: 181
- Mental Focus: 8 out of 10
***Strong day on the treadmill. Much rather of run outside, but it has been raining all day!***
MONDAY MARCH 19
Bike Foundation on bike trainer
- 1:15:00
- Avg heart rate: 124 Max: 143
- Mental Focus: 8 out of 10
***Good day on the bike. Had to ride inside due to weather and my truck being in the shop.***
SUNDAY MARCH 18
Rest. Renewed vigor to train courtesy of getting the first race of the season in the books!
SATURDAY MARCH 17
2012 Warhawk Triathlon - 400 meter swim, 11 mile bike, 3 mile run
- 1:00:22 to place 21st out of 231/2nd in 30-34 Age Group
- 400 M swim - 7:15 / 11 mile bike - 30:27 at 21.9 mph / 3 mile run - 20:51 at 6:57 min/mile pace
***Great day on the course. Happy to get the first race of the season in the books!***
FRIDAY MARCH 16
Rest & prep for Warhawk Triathlon Saturday. REALLY READY FOR THE FIRST RACE OF THE SEASON!!!!!!!!!!!!!!!
THURSDAY MARCH 15
Swim Foundation at Willis-Knighton pool
- 2300 yards in 44:13 (300 WU, 8x25 fins, 4x100, 9x75 VO2Max, 9x25 sprint, 8x25 fins, 300 CD)
- Mental Focus: 7 out of 10
***Decent day.***
Run Foundation outside on Red River Trails
- 6.28 miles in 50:00 at a 7:58 min/mile
- Avg heart rate: 170 Max: 183
- Mental Focus: 8 out of 10
***Great night for a run! Legs feel decently strong.***
WEDNESDAY MARCH 14
Bike Foundation on trainer inside
- 1:45:00
- Avg heart rate: 124 Max: 147
- Mental Focus: 9 out of 10
***Legs felt great. Really focused during the ride.***
TUESDAY MARCH 13
Swim Foundation at Willis-Knighton pool
- 2300 yards in 44:17 (300 WU, 8x25 fins, 7x100, 2x200, 8x25 fins, 300 CD)
- Mental Focus: 5 out of 10
***Slug day in the pool. Not fast. Not good. Not happy.***
Hill Intervals run on the treadmill at Anytime Fitness
- 3.7 miles in 32:00 at an 8:38 min/mile pace (1 min hill intervals at 8% grade)
- Mental Focus: 7 out of 10
***Had to cut the run short due to a stomach issue. Not feeling well at all during the run And on top of that, forgot my heart rate monitor!***
MONDAY MARCH 12
Bike Hill Intervals on trainer inside
- 1:20:00
- Avg heart rate: 124 Max: 147
- Mental Focus: 6 out of 10
***Not the greatest day on the bike, but it will do.***
SUNDAY MARCH 11
REST!!!
SATURDAY MARCH 10
Swim Foundation at Willis-Knighton pool
- 3200 yards (1.81 miles) in 56:43 at 1:46/100
- Mental Focus: 9 out of 10
***Really good day in the pool. Hit 1.2 miles (70.3 IM swim distance) in 37:11. Should be able to finish IM swim in 1:15/20, hopefully.***
Run-Bike Brick Workout
- 2:00:00 on the bike inside on the trainer
- 6.34 miles in 50:00 on the treadmill following the ride at a 7:48 min/mile pace
- Avg heart rate: 133 Max: 184
- Mental Focus: 10 out of 10
***Excellent way to end the weekend. Legs felt great and very mentally focused during the workout!***
FRIDAY MARCH 9
Bike Foundation on bike trainer
- 2:15:00
- Avg heart rate: 113 Max: 132
- Mental Focus: 3 out of 10
***Not a good day on the bike. It was forecasted to rain today, so I stayed inside. I NEED A RACE!***
THURSDAY MARCH 8
Run Foundation on treadmill at Anytime Fitness
- 6.24 miles in 50:00 at an 8:00 min/mile pace
- Avg heart rate: 168 Max: 183
- Mental Focus: 6 out of 10
***Ran early in the day and my body paid for it. Labored a bit more on the run than usual as evidenced by my heart rate.***
No swim due to pool being shut down because of storms
WEDNESDAY MARCH 7
Bike Foundation on bike trainer
- 1:45:00
- Avg heart rate: 113 Max: 134
- Mental Focus: 8 out of 10
***Felt bad in the morning so I moved the ride indoors at night.***
TUESDAY MARCH 6
Swim Foundation at Willis-Knighton pool
- 2300 yards in 43:43 (300 WU, 8x25, 7x100, 3x200, 8x25, 300 CD)
- Mental Focus: 8 out of 10
***Somewhat slow day in the pool to start off, but finished in a decent time.***
Run speed intervals on treadmill at Anytime Fitness
- 5.65 miles in 44:06 at a 7:48 min/mile pace (4 3:00 intervals at 6:30 run pace)
- Mental Focus: 8 out of 10
***Forgot my heart rate monitor. Good run and legs felt really good again.***
MONDAY MARCH 5
Bike speed intervals on Ellerbe Loop
- 27.4 miles in 1:23:14 at a 19.75 mph
- Avg heart rate: 155 Max: 180
- Mental Focus: 7 out of 10
***Legs still hammered from the long run Saturday, but ultimately a decent day. Wind out of the southeast hit hard***
SUNDAY MARCH 4
Rest
SATURDAY MARCH 3
Run Foundation on treadmill at Anytime Fitness
- 14.75 miles in 2:10:00 at a 8:48 min/mile
- Avg heart rate: 159 Max: 179
- Mental Focus: 8 out of 10
***Legs felt strong, but towards the end, the hamstrings started getting tired.***
FRIDAY MARCH 2
Bike Foundation on trainer
- 4:00:00
- Avg heart rate: 120 Max: 144
- Mental Focus: 8 out of 10
***Longest day on the bike so far in training. Legs feel great. Rear is killing me though.***
THURSDAY MARCH 1
Swim speed intervals at Willis-Knighton pool
- 2100 yards in 39:35 (300 WU, 8x25 fins, 7x75 sprint, 7x25 threshold, 3x100, 8x25, 300 CD)
- Mental Focus: 8 out of 10
***Felt strong, felt good. Just another day in the pool.***
Run Foundation on treadmill at Anytime Fitness
- 4 miles in 32:00 at an 8 min/mile pace
- Avg heart rate: 158 Max: 167
- Mental Focus: 1 out of 10
***Tired. Not a good run day. Cut it 18 minutes shorter than my training plan.***
WEDNESDAY FEBRUARY 29TH
Bike Foundation on trainer
- 1:45;00
- Avg heart rate: 122 Max: 144
- Mental Focus: 8 out of 10
***Rainy day outside so forced to stay indoors. Testing a German study about drinking a beer following a workout to recover. We'll see tomorrow!***
TUESDAY FEBRUARY 28TH
Swim Foundation at Willis-Knighton pool
- 2100 yards in 40:12 (300 WU, 8x25 fins, 7x100, 2x200, 8x25 fins, 300 CD)
- Mental Focus: 7 out of 10
***Decent day in the water. Didn't feel too strong, but the opening 300 was 4:38, so not too bad.***
Run Speed Lactate Intervals on treadmill at Anytime Fitness
- 4.88 miles in 38:00 at a 7:47 min/mile pace (3-3 min periods of 6:30 min/mile pace)
- Mental Focus: 7 out of 10
***Forgot the watch. Ran "unplugged" - no watch, no heart rate monitor. Just run to a time. Kind of nice.***
MONDAY FEBRUARY 27TH
Bike Hill Intervals in Ellerbe Loop
- 24.82 miles in 1:13:38 at a 20.22 mph
- Avg heart rate: 160 Max: 180
- Mental Focus: 9 out of 10
***Great day on the bike after a long work weekend. Wind was out of the east at 5-10. Legs felt great and it was another "school zone" day (20mph).
FRIDAY-SUNDAY
Luckily this was a rest weekend with the Bassmaster Classic in town. 10-12 days on the Red River and covering the event.
THURSDAY FEBRUARY 23RD
Swim Fartlek + Foundation at Willis-Knighton
- 1800 yards in 33:41 (300 WU, 8x25, 8x100, 8x25, 300 CD)
- Mental Focus: 9 out of 10
***Great day in the pool. 300 warm-up the fastest time yet a 1:30/100 pace.***
Run Foundation on treadmill at Anytime Fitness
- 5.02 miles in 40:00 at a 7:59 min/mile pace
- Avg heart rate: 165 Max: 173
- Mental Focus: 8 out of 10
***Woman on the elliptical kept changing the channels behind me affecting the TV and the game I was watching. ANNOYING!!!***
WEDNESDAY FEBRUARY 22ND
Bike Foundation light day inside on trainer
-1:00:00
- Avg heart rate: 105 Max: 113
- Mental Focus: 7 out of 10
***Recovery week focusing on low intensity workouts.***
TUESDAY FEBRUARY 21ST
Swim Foundation at Willis-Knighton pool
- 1700 yards in 32:21 (300 WU, 8x25 fins, 7x100, 4x50, 300 CD)
- Mental Focus: 10 out of 10
***Good, fast day in the pool. Read Christie Wellington's blog for CNN on mental toughness, that helped before training!***
Running Hill Repeats on treadmill at Anytime Fitness
- 4.52 miles in 38:00 with .25 mile intervals at 7.5 degree incline
- Avg heart rate: 155 Max: 174
- Mental Focus: bad, just bad
***Difficult run. Couldn't focus. I need to race. Badly need to race. March can't get here soon enough!***
MONDAY FEBRUARY 20TH
Bike speed intervals on indoor trainer
- 1:05:00
- Avg heart rate: 114 Max: 133
- Mental Focus: 2 out of 10
***This was a look at the watch and counting the seconds until the ride is over. Make every training day count. It counted because I finished the dang ride!
SUNDAY FEBRUARY 19TH
- Rest. Exactly three months until Ironman Texas!!!
SATURDAY FEBRUARY 18TH
Swim foundation at Willis-Knighton pool
- 2412 yards in 43:53 (300 WU, 2112 time trial)
- 1.2 mile time trial finished in 37:53
- Mental Focus: 7 out of 10
***Did not feel good in the pool. Right shoulder is not happy (18 years of playing baseball) and just not a great day in the water.***
Run Foundation on treadmill at Anytime Fitness
- 13.7 miles in 2:00:08 at an 8:46 min/mile (13.1/half marathon in 1:54:33)
- Avg heart rate: 167 Max: 175
- Mental Focus: 8 out of 10
***All I could think about was gummy bears after mile 10. GUMMY BEARS! Great run. And got gummy bears afterward!***
- 1.2 swim/56 bike/13.1 run collective from Friday-Saturday: 5:33:02. Ironman Texas is April 1st and I want a 5:45 or less time!!!
FRIDAY FEBRUARY 17TH
Bike Foundation outside on Ellerbe loop
- 65 miles in 3;30:50 at an 18.5 mph pace
- Avg heart rate: 145 Max: 165
***By far the longest bike day to date. Legs felt good, but the shifting wind towards the end made the day difficult past the 2:30 mark***
THURSDAY FEBRUARY 16TH
Swim foundation at Willis-Knighton pool
- 2400 yards in 46:36 (300 WU, 8x25 fins, 6x200, 4x50, 300 CD)
Mental Focus: 9 out of 10
***Stomach illness did not affect the swim at all. The final 300 was faster than the opening 300. Felt really good***
Run foundation on treadmill at Anytime Fitness
- 5.66 miles in 45:00 at a 7:57 min/mile pace
- Avg heart rate: 166 Max: 173
Mental Focus: 8 out of 10
***Felt great at the start. A bit tired at the end***
WEDNESDAY FEBRUARY 15TH
Bike Foundation on indoor trainer
- 1:30:00
- Avg heart rate: 118 Max: 143
Mental Focus: 8 out of 10
***Still dealing with stomach illness. Not feeling great, but not going to miss another day!***
TUESDAY FEBRUARY 14TH
Swim foundation at Willis-Knighton pool
- 2350 yards in 46:55 (300 WU, 8x25 fins, 4x200, 11x50 sprints, 8x25 fins, 300 CD)
- Mental Focus: 10 out of 10
***Great day back in the pool. The three days of mental and physical rest and refocusing was definitely needed and is paying off!***
No run due to stomach illness. NOT HAPPY!
MONDAY FEBRUARY 13TH
Bike foundation inside on bike trainer
- 1:50:00
- Avg heart rate: 126 Max: 153
Mental focus: 9 out of 10
***Legs finally feeling great after the time off. Rain and 30+ degree temperatures forcing an indoor ride.***
FRIDAY-SUNDAY, FEBRUARY 10TH-12TH
Much needed rest. Body and mind was burned out from training and took this time to refresh and refocus.
THURSDAY FEBRUARY 9TH
Run foundation outside on Red River trails
- 5.525 miles in 40:00 at a 7:59 min/mile pace
- Avg heart rate: 171 Max: 184
- Mental Focus: 2 out of 10
***Really hard day physically wise. Felt like a wimpy V-6, not a V-12. If Gumby ever ran, I'm sure I know how his legs would have felt.***
Swim foundation at Willis-Knighton pool
- 2400 yards in 47:05 (300 WU, 8x25 fins, 6x200, 4x50 sprint, 8x25 fins, 300 CD)
- Mental Focus: 7 out of 10
***Body is very tired, but the swim times were better than they've been. ??????***
WEDNESDAY FEBRUARY 8TH
Bike foundation outside on Ellerbe Loop
- 30 miles in 1:29:33 at a 20.1 mph
- Avg heart rate: 159 Max: 183
- Mental Focus: 9 out of 10
***Great ride outside. For the first time, wind was blowing out of the north instead of south. Stopped at every stop sign and obeyed all traffic laws.***
TUESDAY FEBRUARY 7TH
Swim training at Willis-Knighton pool
- 1800 yards in 37:43 (300 WU, 8x25 fins, 4x200, 8x25, 300 CD)
- Mental Focus: 8 out of 10
***Ran out of time in the pool and had to go to work***
Run foundation on treadmill at Anytime Fitness
- 5.57 miles in 44:00 at a 7:54 min/mile pace
- Avg heart rate: 160 Max: 174
- Mental Focus: 8.5 out of 10
MONDAY FEBRUARY 6TH
Bike foundation on trainer inside
- 1:45:00
- Avg heart rate: 119 Max: 137
Mental Focus: 7 out of 10
SUNDAY FEBRUARY 5TH
MUCH NEEDED REST
SATURDAY FEBRUARY 4TH
Swim training at Willis Knighton pool
- 2800 yards (1.59 miles) in 51:03
Mental Focus: 9 out of 10
***Longest consecutive swim I've ever done. Felt great! And now I'm very tired!***
Run Foundation on treadmill at Anytime Fitness
- 10.5 miles in 1:28:58 at an 8:28 min/mile pace
- Avg heart rate: 164 Max: 174
Mental Focus: 9 out of 10
***At the end, mentally and physically exhausted! Outside of racing a 70.3 IM, this is the most swimming/cycling/running I've done.***
FRIDAY FEBRUARY 3RD
Bike Foundation on trainer inside
- 3:30:00
- Avg heart rate: 118 Max: 135
***Very. Long. Day. On the bike***
THURSDAY FEBRUARY 2ND
Swim training at Willis-Knighton pool
- 2200 yards (1.25 miles) in 48:33
- 300 warm-up, 8x25 fins, 5x200, 8x25 speed intervals, 8x25 fins, 300 cool down
Mental Focus: 6 out of 10
***Tired following very long work day covering National Signing Day on Wednesday.***
Run foundation on treadmill at Anytime Fitness
- 5.68 miles in 45:00 at a 7:55 min/mile pace
- Avg heart rate: 160 Max: 173
Mental Focus: 4 out of 10
***The run was taken care of courtesy of my fiance Brittany kicking my butt and telling me I had to go run. Curse of the two month training rut!!!***
WEDNESDAY FEBRUARY 1ST
Bike foundation inside on bike trainer
- 1:15:00
- Avg heart rate: 120 Max: 135
Mental Focus: 6 out of 10
***National Signing Day took all day. Couldn't ride outside.***
TUESDAY JANUARY 31ST
Fartlek (speed intervals) Run training on Red River trails
- 5.51 miles in 44 minutes at an 7:59 min/mile pace
- Avg heart rate: 178 Max: 191
Mental Focus: 8 out of 10
***Ran with wind at my back going out and into the wind coming back. Good day, but tiring!***
Swim training at Willis-Knighton pool
- 2200 yards (1.25 miles) in 44:23
- 300 warm-up, 8x25 fins, 4x200, 8x50 speed intervals, 8x25 fins, 300 cool down
Mental Focus: 7 out of 10
MONDAY JANUARY 30TH
Bike Speed Intervals outside on Ellerbe Loop
- 33.54 miles in 1:40:00 at 20.1 mph
- Avg heart rate: 159 Max: 183
Mental Focus: 9.5 out of 10
***First 20 mph day since last training season! Legs felt decent and the mental focus on the task at hand was spot on from beginning to end!***
SUNDAY JANUARY 29TH
Rest
SATURDAY JANUARY 28TH
Brick workout (bike/run)
- 1:00:00 bike on trainer, 2:00 transition time
- 30:00 run outside, 4.014 miles at an 7:28 min/mile pace
- Avg heart rate: 144 Max: 189
Mental Focus: 5 (bike) /10 (run) out of 10
***Did not want to bike. Did not want to workout. Once running, got into the rhythm and focus. Great run. REALLY COLD, but great!***
FRIDAY JANUARY 27TH
Bike Foundation on Ellerbe Loop
- 36 miles at a 19.1 mph
- 1:53:25
- Avg heart rate: 147 Max: 173
Mental Focus: 5 out of 10
***Really windy day again. BONKED at the end of the ride. Forgot to bring nutrition with me and only had two water bottles.***
THURSDAY JANUARY 26TH
Swim training at Willis-Knighton pool
- 1450 yds in 29:30
- 300 warm-up, 8x25 fins, 6x150 (all under 2:30), 6x25 speed intervals (under 0:20), no cool down (ran out of time)
Mental Focus: 1 out of 10
***Case of the Mondays training wise. Just really didn't want to be there or do anything***
Run Foundation on treadmill at Anytime Fitness
- 4.9 miles in 38:00 at a 7:45 min/mile pace
- Avg heart rate: 167 Max: 183
Mental Focus: 6 out of 10
***The Case of the Mondays continued.***
WEDNESDAY JANUARY 25TH
Bike recovery on trainer (stormy day)
- 1:00:00
- Avg heart rate: 119 Max: 132
Mental Focus: 2 out of 10
TUESDAY JANUARY 24TH
Swim training at Willis-Knighton pool
- 1700 yds in 35:36
- 300 warm-up, 8x25 fins, 7x100 (under 1:47), 4x50 (speed intensity), 300 cool down
Mental Focus: 9 out of 10
***Cut down the rest time between reps to :10/:15/:20 instead of 1:00***
Fartlek (speed intervals) Run training on treadmill at Anytime Fitness
- 4 min at 8:34 min/mile pace followed by 1 min at 6:15 min/mile pace
- 5.6 miles in 45 minutes at an 8:02 min/mile pace
- Avg heart rate: 164 Max: 186
Mental Focus: 10 out of 10
***Great run following a long work day***
MONDAY JANUARY 23RD
Bike hills intervals on Ellerbe Road loop
- 20 miles in 1:02:49 at 19.4 mph
- Avg heart rate: 156 Max: 182
Mental Focus: 8 out of 10
***The best part of doing hills on an out and back course, once you climb one, you get to fly down it coming back!***
SUNDAY JANUARY 22ND
Rest
SATURDAY JANUARY 21ST
Swim training at Willis-Knighton pool
- 1800 yds in 40:38
- 500 warm-up, 8x25 fins, 5x100 (under 1:40), 400 cool down (ran out of time)
Mental Focus: 9 out of 10
***Great day at the pool. Granted, I will not break records, but for the second swim so far, it felt great***
Foundation run on treadmill at Anytime Fitness
- 10.77 miles at an 8:21 min/mile
- Avg heart rate: 166 Max: 186
Mental Focus: 9.5 out of 10
FRIDAY JANUARY 20TH
Bike Foundation on Ellerbe loop
- 42 miles at a 18.83 mph
- 2:13:47
- Avg heart rate: 160 Max: 182
Mental Focus: 6-10 out of 10 (mentally challenging day)
***Chose to ride on the windiest day of the year to date. Start of the ride 16 sustained (29 gust), middle of the ride 21 sustained (30 gust) from the Southwest
THURSDAY JANUARY 19TH
Swim training at Willis-Knighton pool
- 1400 yds in 35:36
- 300 warm-up, 8x25 fins, 4x100, 8x25 fins, 300 cool down
Mental Focus: 8 out of 10
***First swim of training after being away for so long. Not the best swim, plenty to work on before May 19th!***
Foundation Run on treadmill at Anytime Fitness
- 5.06 miles in 40:00 at a 7:54 min/mile pace
- Avg heart rate: 176 Max: 195
Mental Focus: 7 out of 10
***Right quad cramp with about 14 minutes left to go in the run. That hurt.***
WEDNESDAY JANUARY 18TH
Bike Foundation indoor on bike trainer
- 1:15:00
- Avg heart rate: 136 Max: 155
Mental Focus: 7 out of 10
TUESDAY JANUARY 17TH
Foundation run on treadmill at Anytime Fitness
- 5.55 miles in 45:00 at a 8:06 min/mile pace
- Avg heart rate: 174 Max: 184
Mental Focus: 8 out of 10
MONDAY JANUARY 16TH
Bike hill climbs (10 x 1:00 climbs)
- 1:15:00
- Avg heart rate: 145 Max: 182
Mental Focus: 8 out of 10
***BCS National Championship coverage plus trip to Seattle has put me behind in training. Reason for no entries during this span.***
SATURDAY DECEMBER 31ST
Brick (bike/run) workout bike indoor on trainer and run outside
- 1:22:00
- Avg heart rate: 140 Max: 188
Mental Focus: 9 out of 10
FRIDAY DECEMBER 30TH
Bike Foundation indoor on bike trainer
- 50:00
- Avg heart rate: 126 Max: 143
Mental Focus: 3 out of 10
THURSDAY DECEMBER 29TH
No time to run
WEDNESDAY DECEMBER 28TH
Foundation cycling outside
- 15.07 miles in 48:18 at 18.7 mph/hour
- Avg heart rate: 156 Max: 166
Mental Focus: 8 out of 10
- REALLY cold. 38 degrees at the start of the ride!
TUESDAY DECEMBER 27TH
Foundation run on treadmill at Anytime Fitness
- 4.54 miles in 35:00 at a 7;42 min/mile pace
- Avg heart rate: 169 Max: 203
Mental Focus: 9 out of 10
MONDAY DECEMBER 26TH
No workout due to Independence Bowl and travel
SUNDAY DECEMBER 25TH
Much needed rest. Merry Christmas!
SATURDAY DECEMBER 24TH
Foundation run on treadmill at Anytime Fitness
- 8.65 miles in 1:10:00 at an 8:06 min/mile pace
- Avg heart rate: 171 Max: 182
Mental Focus: 4 (first three miles) 8 (final miles) out of 10
***Toughest run to date by far
FRIDAY DECEMBER 23RD
Bike Foundation indoor on bike trainer
- 2:00:00
- Avg heart rate: 132 Max: 163
Mental Focus: 9 out of 10
***10 minutes of cryotherapy sitting in parent's pool in 39 degree temperature
THURSDAY DECEMBER 22ND
Speed run outside
- 4.59 miles in 35:00 at a 7:38 min/mile pace
- Avg heart rate: 177 Max: 192
Mental Focus: 9 out of 10
***First run outside and legs felt strong. Great workout for lungs, too.
WEDNESDAY DECEMBER 21ST
Bike Foundation indoor on bike trainer
- 1:00:00
- Avg heart rate: 140 Max: 180
Mental Focus: 8 out of 10
***Really pounded the pedals with a hard ride
TUESDAY DECEMBER 20TH
Foundation run on treadmill at Anytime Fitness
- 4.5 miles in 36:00 at an 8:00 min/mile pace
- Avg heart rate: 172 Max: 182
Mental Focus: 6 out of 10
MONDAY DECEMBER 19TH
Bike Power Intervals (8 x:20 sec) indoor on bike trainer
- 1:20:00
- Avg heart rate: 133 Max: 161
Mental Focus: 9.5 out of 10
SUNDAY DECEMBER 18TH
Rest
SATURDAY DECEMBER 17TH
Foundation run on treadmill at Anytime Fitness
- 6.25 miles in 50:00 at an 8:00 min/mile pace
- Avg heart rate: 167 Max: 189
Mental Focus: 8 out of 10
FRIDAY DECEMBER 16TH
Brick workout - bike/run
- 45:00 on bike plus 12:20 run
- Avg heart rate: 146 Max: 189
THURSDAY DECEMBER 15TH
No workout due to travelling for 1A State Championship, Tenaha wins 52-28
WEDNESDAY DECEMBER 14TH
Bike Foundation indoor on bike trainer
- 1:00:00
- Avg heart rate: 135 Max: 167
- Really tired, but made it through the ride.
TUESDAY DECEMBER 13TH
Foundation run on treadmill at Anytime Fitness
- 5.57 miles in 45:00 at an 8:05 min/mile pace
- Avg heart rate: 161 Max: 173
MONDAY DECEMBER 12TH
Bike Power Intervals (7 x 20 sec) indoor on bike trainer
- 1:10:00
- Avg heart rate: 131 Max: 169
SUNDAY DECEMBER 11TH
Rest day. Taking it very easy watching football and doing Christmas shopping with my fiance.
SATURDAY DECEMBER 10TH
Foundation run on treadmill at Anytime Fitness
- 3.72 miles in 30:00 at a 8:04 min/mile pace *Had to stop due to not feeling well
- Avg heart rate: 163 Max: 184
FRIDAY DECEMBER 9TH
Foundation cycling indoor on bike trainer
- 1:45:00
- Avg heart rate: 130 Max: 161
THURSDAY DECEMBER 8TH
Foundation run on treadmill at Anytime Fitness
- 3.92 miles in 30:06 at a 7:40 min/mile pace
- Avg heart rate: 179 Max: 200
Stretching
WEDNESDAY DECEMBER 7TH
Recovery cycling indoor on bike trainer
- 45 minutes
- Avg heart rate: 132 Max: 163
TUESDAY DECEMBER 6TH
Foundation run on treadmill at Anytime Fitness
- 5 miles in 39:55 at a 7:59 min/mile pace
Stretching
MONDAY DECEMBER 5TH
Foundation cycling indoor on bike trainer
- 1 hour
- Avg heart rate: 136 Max: 166
***OFFICIAL IRONMAN TRAINING STARTS TODAY. 167 DAYS UNTIL MEMORIAL HERMANN IRONMAN IN THE WOODLANDS, TX***
SATURDAY MAY 19
Ironman Texas, The Woodlands, TX
- 2.4 mile swim, 112 mile bike and 26.2 mile run in 14:03:57
***My GPS watch ran out of battery so I am not sure of specifics. It was a long race, but completely fulfilling that I finished!***
FRIDAY MAY 18
Swim practice in Lake Woodlands and short 3 mile spin ride
THURSDAY MAY 17
Travel day to Ironman Texas
WEDNESDAY MAY 16
Bike Foundation indoors on bike trainer
- 1:00:00
- Avg heart rate: 115 Max: 135
- Mental Focus: 8 out of 10
***Last longer bike before Ironman***
TUESDAY MAY 15
Swim Foundation at Willis-Knighton pool
- 1400 yards in 25:31 (300 WU, 4x200, 300 CD)
- Mental Focus: 8 out of 10
***Last day in the pool before heading out to Ironman Texas***
MONDAY MAY 14
Rest day
SUNDAY MAY 13
Run Foundation on Red River Trails
- 10 miles in 1:26:43 at an 8:37 min/mile pace
- Avg heart rate: 163 Max: 185
- Mental Focus: 8 out of 10
***Last long run day of the training session. Legs feel strong. Good day.***
SATURDAY MAY 12
Bike Foundation with cycling group
- 47.3 miles in 2:27:16 at a 19.3 mph
- Avg heart rate: 137 Max: 165
- Mental Focus: 9 out of 10
***Last "long" bike day of the training session. Ran 1 mile afterward at a 7:37 pace.***
FRIDAY MAY 11
Swim Foundation at Willis-Knighton pool
- 1600 yards in 31:01 (300 WU, 8x25 fins, 5x100, 4x150)
- Mental Focus: 7 out of 10
***Rain out of time before getting into work.***
Long day at work, no run
THURSDAY MAY 10
Bike Foundation on bike trainer inside
- 1:30:00
- Avg heart rate: 112 Max: 132
- Mental Focus: 7 out of 10
***Eh...***
WEDNESDAY MAY 9
Swim Foundation at Willis-Knighton Pool
- 1500 yards in 29:10 (300 WU, 8x25 fins, 6x100, 2x200)
- Mental Focus: 8 out of 10
***Ran out of time. Had to get into work early. Again.***
Threshold interval run on treadmill at Anytime Fitness
- 6.06 miles in 48 miles at a 7:55 min/mile pace (10 min at 8:30 pace, 28 min at 7:30 pace, 10 min at 8:30 pace)
- Avg heart rate: 160 Max: 173
- Mental Focus: 9 out of 10
***Felt good to finallly get my legs back under me and run at a pace I should. Excellent run.^^^
TUESDAY MAY 8
Bike Foundation on bike trainer inside
- 1:50:00
- Avg heart rate: 108 Max: 132
- Mental Focus: 8 out of 10
***Decent day. Had to get on the bike at the end of the day...again.***
MONDAY MAY 7
Rest. Drinking plenty of water and fluids. Last week was a bad week after being dehydrated and tired following the long weekend.
SUNDAY MAY 6
Brick (Bike/Run) workout at LSU Pecan Station
Bike - 40 miles in 2:06:08 at a 19.03 mph
- Avg heart rate: 151 Max: 165
- Mental Focus: 9 out of 10
Run - 5 miles in 46:50 at a 9:21 min/mile pace
- Avg heart rate: 175 Max: 189
- Mental Focus: 1-10
***Tough workout in the middle heat of the day. 90 degrees and strong wind from the south. Good mental workout day. Testing mental fortitude!***
SATURDAY MAY 5
Bike Foundation on bike trainer inside
- 2:00:00
- Avg heart rate: 116 Max: 142
- Mental Focus: 7 out of 10
***Wanted to go outside, but didn't have time.***
FRIDAY MAY 4
Run Foundation on treadmill at Anytime Fitness
- 7 miles in 56:41 at an 8:05 min/mile pace
- Avg heart rate: 163 Max: 177
- Mental Focus: 9 out of 10
***Legs are great!***
THURSDAY MAY 3
Bike Foundation on bike trainer inside
- 1:30:00
- Avg heart rate: 114 Max: 141
- Mental Focus: 8 out of 10
***Nice to finally get back to working out. Body somewhat refreshed.***
WEDNESDAY MAY 2
Rest
TUESDAY MAY 1
Rest
MONDAY APRIL 30
Much needed rest day
SUNDAY APRIL 29
Long Open Water Swim Foundation in Cypress Bayou
- 2 miles in 49:10
- Mental Focus: 9 out of 10
***Best swim I've ever had! Felt great!
Run Foundation outside in Cypress Bayou
- 7.5 miles in 1:08:10 at a 9:27 min/mile pace
- Avg heart rate: 168 Max: 182
- Mental Focus: 7 out of 10
***VERY tired after a long training weekend.***
SATURDAY APRIL 28
Long Bike Foundation group ride
- 114.3 miles in 6:14:36 at a 18.3 mph
- Avg heart rate: 144 Max: 179
- Mental Focus: 8 out of 10
***Not the best day on the bike, but got through it. Longest bike day of the plan!***
FRIDAY APRIL 27
Swim Foundation at Willis-Knighton pool
- 2800 yards in 55:19 (300 WU, 8x25 fins, 3x100, 7x150, 9x50, 8x25 fins, 300 CD)
- Mental Focus: 6 out of 10
***Not the best day in the pool.***
Run Foundation on treadmill at Anytime Fitness
- 3.7 miles in 30:00 at an 8:08 pace
- Avg heart rate: 158 Max: 170
- Mental Focus: 7 out of 10
***Running on the treadmill to keep up to date on the NFL Draft.***
THURSDAY APRIL 26
Bike Foundation on bike trainer
- 1:20:00
- Avg heart rate: 106 Max: 133
- Mental Focus: 5 out of 10
***Honestly, I did not want to be on the bike. At all.***
WEDNESDAY APRIL 25
Swim Foundation at Willis-Knighton pool
- 2800 yards in 55:14 (300 WU, 8x25 fins, 6x100, 6x200, 8x25 fins, 300 CD)
- Mental Focus: 7 out of 10
***Dealing with a bit of a cold right now, so the breathing was a bit labored.***
No run after twisting my ankle Tuesday night. More precautionary than anything else.
TUESDAY APRIL 24
Bike Foundation on trainer inside
- 1:40:00
- Avg heart rate: 114 Max: 134
- Mental Focus: 8 out of 10
***Rode inside to spend time with my fiance. Good day on the bike. Legs feel strong!***
MONDAY APRIL 23
Rest day
SUNDAY APRIL 22
Long Bike/Run Brick workout
Bike: - 75 miles in 3:57:30 at an 18.9 mph
- Avg heart rate: 144 Max: 170
- Mental Focus: 9 out of 10
***Great day cycling around Benton/Plain Dealing/North Bossier Parish!!!***
Run: - 6.73 miles in 1:00:00 at a 8:57 min/mile
- Avg heart rate: 171 Max: 190
- Mental Focus: 9 out of 10
***The run after getting off the bike. Ran with three other IMTX runners. Great run. The wind was difficult for the final 10 minutes!***
SATURDAY APRIL 21
Swim Foundation at Willis-Knighton pool
- 2,112 (1.2 miles) in 35:51
- Mental Focus: 9 out of 10
***Excellent day in the pool. Very fast for me.***
FRIDAY APRIL 20
No training due to bad weather
THURSDAY APRIL 19
Easy Bike Foundation on bike trainer
- 1:05:00
- Avg heart rate: 116 Max: 140
- Mental Focus: 6 out of 10
***Not the best, but not the worst.***
WEDNESDAY APRIL 18
Swim Foundation at Willis-Knighton pool
-1600 yards in 29:37 (300 WU, 8x25, 2x100, 3x200, 300 CD)
- Mental Focus: 8 out of 10
***Decent day in the pool.***
Run Foundation on treadmill at Anytime Fitness
- 5.04 miles in 40:00 at a 7:56 min/mile pace
- Avg heart rate: 161 Max: 174
- Mental Focus: 9 out of 10
***Ran directly after swimming. Felt good and strong.***
TUESDAY APRIL 17
Bike Foundation inside on bike trainer
- 1:30:00
- Avg heart rate: 114 Max: 135
- Mental Focus: 5 out of 10
***Long work week has started to take it's toll again. Not the greatest day on the bike especially because I couldn't ride outside.***
MONDAY APRIL 16
Rest day
SUNDAY APRIL 15
Run Foundation on treadmill at Anytime Fitness
- 16 miles in 2:26:01 at a 9:07 min/mile pace (13.1 HM in 1:57:15)
- Avg heart rate: 153 Max: 174
- Mental Focus: 8 out of 10
***Excellent day running. Legs felt strong following Saturday's long ride.***
SATURDAY APRIL 14
Bike Foundation outside with three friends on a Benton/Plain Dealing Loop
- 103 miles in 5:32:45 at a 18.5 mph pace
- Avg heart rate: 144 Max: 173
- Mental Focus: 8 out of 10
***Moved the long bike day to Saturday instead of Friday. Really great to ride with other people. It was WINDY!!! 17-22 out of the south. Ran 0.6 miles afterwards.***
FRIDAY APRIL 13
Rest and prep for weekend workouts
THURSDAY APRIL 12
Swim Foundation at Willis-Knighton pool
- 2600 yards in 49:32 (300 WU, 8x25 fins, 5x100 moderate, 8x100 VO2Max, 6x50 speed, 8x25 fins, 300 CD)
- Mental Focus: 9 out of 10
***Best day in the pool in a while. Felt strong and decently fast.***
WEDNESDAY APRIL 11
Tempo Bike on bike trainer inside
- 1:15:00
- Avg heart rate: 124 Max: 146
- Mental Focus: 9 out of 10
***After much needed rest, very good day on the bike.***
TUESDAY APRIL 10
Swim Foundation at Willis-Knighton pool
- 2600 yards in 52:14 (300 WU, 8x25 fins, 6x100, 5x200 VO2Max, 8x25 fins, 300 CD)
- Mental Focus: 6 out of 10
***Rushed with an early day at work. Felt like a slug in the pool. Not a fast day, but got through it.***
No run. Mentally and physcially exhaused from very long day at work.
MONDAY APRIL 9
Bike Foundation inside on bike trainer
- 1:50:00
- Avg heart rate: 113 Max: 135
- Mental Focus: 8 out of 10
***Not feeling well in the morning, but had enough time to get on the bike before work. Not enough time to ride outside, so inside on the trainer.***
SUNDAY APRIL 8
Rest
SATURDAY APRIL 7
Swim Foundation in Willis-Knighton pool
3800 yards (2.16 miles) in 1:07:02
- Mental Focus: 9 out of 10
***Great day in the pool. Felt fast, felt great!***
Bike-Run brick at Pecan Station
Bike - 41.77 miles in 2:03:59 at a 20.21 mph
- Avg heart rate: 151 Max: 177
- Mental Focus: 9 out of 10
Run - 6 miles in 47:03 at a 7:50 min/mile pace
- Avg heart rate: 172 Max: 181
- Mental Focus: 9 out of 10
***Excellent day on the bike and run brick.***
FRIDAY APRIL 6
- No training. Woke up not feeling well with a stomach ache and huge headache. Pick it back up on Saturday!
THURSDAY APRIL 5
Swim Foundation in Willis-Knighton pool
- 2600 yards in 53:30 (300 WU, 8x25 fins, 5x100, 8x100 (VO2Max), 6x50, 8x25, 300 CD)
- Mental Focus: 7 out of 10
***Definitely not the fastest day in the pool. Still tired, but getting back into training shape.***
Foundation run on Red River trails
- 6.2 miles in 47:38 at a 7:40 min/mile pace
- Avg heart rate: 168 Max: 183
- Mental Focus: 9.5 out of 10
***Worked on my stride and running gait. I might have found something to make me faster!!! Great run. Now I'm tired!***
WEDNESDAY APRIL 4
Bike Foundation on trainer inside
- 1:45:00
- Avg heart rate: 110 Max: 132
- Mental Focus: 8 out of 10
***First day back on the bike since IMTX 70.3 Legs are a little tender and tired. Decent day.***
TUESDAY APRIL 3
Rest and recouperation
MONDAY APRIL 2
Rest and recouperation
SUNDAY APRIL 1
Ironman Texas 70.3 - 5:42:45
1.2 mile swim - 36:35
T1 - 3:04
56 mile bike - 2:56:33 at 19.03 mph
T2 - 2:37
13.1 mile run - 2:03:56 at a 9:27 min/mile pace
844 out of 2800+
SATURDAY MARCH 31
Ironman Texas 70.3 expo, check-in, final preparations
FRIDAY MARCH 30
Travel and preparation for Ironman Lonestar 70.3
THURSDAY MARCH 29
Swim Foundation at Willis-Knighton pool
- 1500 yards in 27:30 (300WU, 8x25 fins, 5x100, 8x25 fins, 300CD)
- Mental Focus: 8 out of 10
***Easy day in the pool with a focus on smooth strokes and technique.***
WEDNESDAY MARCH 28
Recovery bike inside on bike trainer
- 1:20:00
- Average heart rate: 100 Max: 118
- Mental Focus: 8 out of 10
***Small taper in preparation for Ironman Lonestar 70.3
TUESDAY MARCH 27
Swim Foundation at Willis-Knighton pool
- 2600 yards in 50:41 (300WU, 8x25 fins, 6x100, 5x200, 8x25, 300CD)
- Mental Focus: 9 out of 10
***Decent day in the pool.***
Tempo Run at Anytime Fitness on the treadmill
- 2.70 miles in 20:40 at a 7:39 pace
- Average heart rate: 163 Max: 182
- Mental Focus: 8 out of 10
***Had to stop the run early due to stomach issues. AGAIN!***
MONDAY MARCH 26
Bike Foundation on Ellerbe loop
- 29.8 miles in 1:30:00 at a 19.9 mph
- Average heart rate: 153 Max: 163
- Mental Focus: 8 out of 10
***Legs still tired from Saturday's ride. Not a bad day overall.***
SUNDAY MARCH 25
Rest
SATURDAY MARCH 24
Beauty and the Beast Bike Tour
- 67 miles in 3:41:25 at an 18.1 mph pace
- Stopped for 5:30 at a rest stop combined in final time
- Average heart rate: 143 Max: 190
***Great ride just like last year. The rolling hills were really awesome at the start and tiresome at the end. Rode up "The Beast" hill at 8.1 mph.***
Short Brick Run
- 2 miles in 16:22 at an 8:11 pace
***Had a short amount of time to run following BBBT. Legs felt great during run and tired following it once the adrenaline wore off.***
FRIDAY MARCH 23
Rest & prep for Beauty and the Beast Bike Tour on Saturday
THURSDAY MARCH 22
Swim Foundation at Willis-Knighton pool
- 1550 yards in 30:21 (300 WU, 8x25 fins, 7x75, 9x25, 300 CD)
- Mental Focus: 6 out of 10
***Not the fastest day in the pool.***
Run Foundation at Anytime Fitness on treadmill
- 2.78 miles in 22:00 at a 7:54 min/mile pace
- Average heart rate: 154 Max: 169
- Mental Focus: 7 out of 10
***One word and an acronym describes the run: GI distress.***
WEDNESDAY MARCH 21
Recovery Bike on bike trainer inside
- 1:15:00
- Average heart rate: 109 Max: 123
- Mental Focus: 6 out of 10
***Bored on the bike. Really bored. Really for the Beauty and the Beast Bike Tour on Saturday!***
TUESDAY MARCH 20
Swim Foundation at Willis-Knighton pool
- 1600 yards in 28:46 (300 WU, 8x25 fins, 4x100, 500 CD)
- Mental Focus: 8 out of 10
***Good day in the pool.***
Run Lactate Intervals at Anytime Fitness on treadmill
- 5 miles in 38:00 at a 7:36 min/mile pace (3 intervals at 6:27 pace with 3 recovery intervals)
- Average heart rate: 160 Max: 181
- Mental Focus: 8 out of 10
***Strong day on the treadmill. Much rather of run outside, but it has been raining all day!***
MONDAY MARCH 19
Bike Foundation on bike trainer
- 1:15:00
- Avg heart rate: 124 Max: 143
- Mental Focus: 8 out of 10
***Good day on the bike. Had to ride inside due to weather and my truck being in the shop.***
SUNDAY MARCH 18
Rest. Renewed vigor to train courtesy of getting the first race of the season in the books!
SATURDAY MARCH 17
2012 Warhawk Triathlon - 400 meter swim, 11 mile bike, 3 mile run
- 1:00:22 to place 21st out of 231/2nd in 30-34 Age Group
- 400 M swim - 7:15 / 11 mile bike - 30:27 at 21.9 mph / 3 mile run - 20:51 at 6:57 min/mile pace
***Great day on the course. Happy to get the first race of the season in the books!***
FRIDAY MARCH 16
Rest & prep for Warhawk Triathlon Saturday. REALLY READY FOR THE FIRST RACE OF THE SEASON!!!!!!!!!!!!!!!
THURSDAY MARCH 15
Swim Foundation at Willis-Knighton pool
- 2300 yards in 44:13 (300 WU, 8x25 fins, 4x100, 9x75 VO2Max, 9x25 sprint, 8x25 fins, 300 CD)
- Mental Focus: 7 out of 10
***Decent day.***
Run Foundation outside on Red River Trails
- 6.28 miles in 50:00 at a 7:58 min/mile
- Avg heart rate: 170 Max: 183
- Mental Focus: 8 out of 10
***Great night for a run! Legs feel decently strong.***
WEDNESDAY MARCH 14
Bike Foundation on trainer inside
- 1:45:00
- Avg heart rate: 124 Max: 147
- Mental Focus: 9 out of 10
***Legs felt great. Really focused during the ride.***
TUESDAY MARCH 13
Swim Foundation at Willis-Knighton pool
- 2300 yards in 44:17 (300 WU, 8x25 fins, 7x100, 2x200, 8x25 fins, 300 CD)
- Mental Focus: 5 out of 10
***Slug day in the pool. Not fast. Not good. Not happy.***
Hill Intervals run on the treadmill at Anytime Fitness
- 3.7 miles in 32:00 at an 8:38 min/mile pace (1 min hill intervals at 8% grade)
- Mental Focus: 7 out of 10
***Had to cut the run short due to a stomach issue. Not feeling well at all during the run And on top of that, forgot my heart rate monitor!***
MONDAY MARCH 12
Bike Hill Intervals on trainer inside
- 1:20:00
- Avg heart rate: 124 Max: 147
- Mental Focus: 6 out of 10
***Not the greatest day on the bike, but it will do.***
SUNDAY MARCH 11
REST!!!
SATURDAY MARCH 10
Swim Foundation at Willis-Knighton pool
- 3200 yards (1.81 miles) in 56:43 at 1:46/100
- Mental Focus: 9 out of 10
***Really good day in the pool. Hit 1.2 miles (70.3 IM swim distance) in 37:11. Should be able to finish IM swim in 1:15/20, hopefully.***
Run-Bike Brick Workout
- 2:00:00 on the bike inside on the trainer
- 6.34 miles in 50:00 on the treadmill following the ride at a 7:48 min/mile pace
- Avg heart rate: 133 Max: 184
- Mental Focus: 10 out of 10
***Excellent way to end the weekend. Legs felt great and very mentally focused during the workout!***
FRIDAY MARCH 9
Bike Foundation on bike trainer
- 2:15:00
- Avg heart rate: 113 Max: 132
- Mental Focus: 3 out of 10
***Not a good day on the bike. It was forecasted to rain today, so I stayed inside. I NEED A RACE!***
THURSDAY MARCH 8
Run Foundation on treadmill at Anytime Fitness
- 6.24 miles in 50:00 at an 8:00 min/mile pace
- Avg heart rate: 168 Max: 183
- Mental Focus: 6 out of 10
***Ran early in the day and my body paid for it. Labored a bit more on the run than usual as evidenced by my heart rate.***
No swim due to pool being shut down because of storms
WEDNESDAY MARCH 7
Bike Foundation on bike trainer
- 1:45:00
- Avg heart rate: 113 Max: 134
- Mental Focus: 8 out of 10
***Felt bad in the morning so I moved the ride indoors at night.***
TUESDAY MARCH 6
Swim Foundation at Willis-Knighton pool
- 2300 yards in 43:43 (300 WU, 8x25, 7x100, 3x200, 8x25, 300 CD)
- Mental Focus: 8 out of 10
***Somewhat slow day in the pool to start off, but finished in a decent time.***
Run speed intervals on treadmill at Anytime Fitness
- 5.65 miles in 44:06 at a 7:48 min/mile pace (4 3:00 intervals at 6:30 run pace)
- Mental Focus: 8 out of 10
***Forgot my heart rate monitor. Good run and legs felt really good again.***
MONDAY MARCH 5
Bike speed intervals on Ellerbe Loop
- 27.4 miles in 1:23:14 at a 19.75 mph
- Avg heart rate: 155 Max: 180
- Mental Focus: 7 out of 10
***Legs still hammered from the long run Saturday, but ultimately a decent day. Wind out of the southeast hit hard***
SUNDAY MARCH 4
Rest
SATURDAY MARCH 3
Run Foundation on treadmill at Anytime Fitness
- 14.75 miles in 2:10:00 at a 8:48 min/mile
- Avg heart rate: 159 Max: 179
- Mental Focus: 8 out of 10
***Legs felt strong, but towards the end, the hamstrings started getting tired.***
FRIDAY MARCH 2
Bike Foundation on trainer
- 4:00:00
- Avg heart rate: 120 Max: 144
- Mental Focus: 8 out of 10
***Longest day on the bike so far in training. Legs feel great. Rear is killing me though.***
THURSDAY MARCH 1
Swim speed intervals at Willis-Knighton pool
- 2100 yards in 39:35 (300 WU, 8x25 fins, 7x75 sprint, 7x25 threshold, 3x100, 8x25, 300 CD)
- Mental Focus: 8 out of 10
***Felt strong, felt good. Just another day in the pool.***
Run Foundation on treadmill at Anytime Fitness
- 4 miles in 32:00 at an 8 min/mile pace
- Avg heart rate: 158 Max: 167
- Mental Focus: 1 out of 10
***Tired. Not a good run day. Cut it 18 minutes shorter than my training plan.***
WEDNESDAY FEBRUARY 29TH
Bike Foundation on trainer
- 1:45;00
- Avg heart rate: 122 Max: 144
- Mental Focus: 8 out of 10
***Rainy day outside so forced to stay indoors. Testing a German study about drinking a beer following a workout to recover. We'll see tomorrow!***
TUESDAY FEBRUARY 28TH
Swim Foundation at Willis-Knighton pool
- 2100 yards in 40:12 (300 WU, 8x25 fins, 7x100, 2x200, 8x25 fins, 300 CD)
- Mental Focus: 7 out of 10
***Decent day in the water. Didn't feel too strong, but the opening 300 was 4:38, so not too bad.***
Run Speed Lactate Intervals on treadmill at Anytime Fitness
- 4.88 miles in 38:00 at a 7:47 min/mile pace (3-3 min periods of 6:30 min/mile pace)
- Mental Focus: 7 out of 10
***Forgot the watch. Ran "unplugged" - no watch, no heart rate monitor. Just run to a time. Kind of nice.***
MONDAY FEBRUARY 27TH
Bike Hill Intervals in Ellerbe Loop
- 24.82 miles in 1:13:38 at a 20.22 mph
- Avg heart rate: 160 Max: 180
- Mental Focus: 9 out of 10
***Great day on the bike after a long work weekend. Wind was out of the east at 5-10. Legs felt great and it was another "school zone" day (20mph).
FRIDAY-SUNDAY
Luckily this was a rest weekend with the Bassmaster Classic in town. 10-12 days on the Red River and covering the event.
THURSDAY FEBRUARY 23RD
Swim Fartlek + Foundation at Willis-Knighton
- 1800 yards in 33:41 (300 WU, 8x25, 8x100, 8x25, 300 CD)
- Mental Focus: 9 out of 10
***Great day in the pool. 300 warm-up the fastest time yet a 1:30/100 pace.***
Run Foundation on treadmill at Anytime Fitness
- 5.02 miles in 40:00 at a 7:59 min/mile pace
- Avg heart rate: 165 Max: 173
- Mental Focus: 8 out of 10
***Woman on the elliptical kept changing the channels behind me affecting the TV and the game I was watching. ANNOYING!!!***
WEDNESDAY FEBRUARY 22ND
Bike Foundation light day inside on trainer
-1:00:00
- Avg heart rate: 105 Max: 113
- Mental Focus: 7 out of 10
***Recovery week focusing on low intensity workouts.***
TUESDAY FEBRUARY 21ST
Swim Foundation at Willis-Knighton pool
- 1700 yards in 32:21 (300 WU, 8x25 fins, 7x100, 4x50, 300 CD)
- Mental Focus: 10 out of 10
***Good, fast day in the pool. Read Christie Wellington's blog for CNN on mental toughness, that helped before training!***
Running Hill Repeats on treadmill at Anytime Fitness
- 4.52 miles in 38:00 with .25 mile intervals at 7.5 degree incline
- Avg heart rate: 155 Max: 174
- Mental Focus: bad, just bad
***Difficult run. Couldn't focus. I need to race. Badly need to race. March can't get here soon enough!***
MONDAY FEBRUARY 20TH
Bike speed intervals on indoor trainer
- 1:05:00
- Avg heart rate: 114 Max: 133
- Mental Focus: 2 out of 10
***This was a look at the watch and counting the seconds until the ride is over. Make every training day count. It counted because I finished the dang ride!
SUNDAY FEBRUARY 19TH
- Rest. Exactly three months until Ironman Texas!!!
SATURDAY FEBRUARY 18TH
Swim foundation at Willis-Knighton pool
- 2412 yards in 43:53 (300 WU, 2112 time trial)
- 1.2 mile time trial finished in 37:53
- Mental Focus: 7 out of 10
***Did not feel good in the pool. Right shoulder is not happy (18 years of playing baseball) and just not a great day in the water.***
Run Foundation on treadmill at Anytime Fitness
- 13.7 miles in 2:00:08 at an 8:46 min/mile (13.1/half marathon in 1:54:33)
- Avg heart rate: 167 Max: 175
- Mental Focus: 8 out of 10
***All I could think about was gummy bears after mile 10. GUMMY BEARS! Great run. And got gummy bears afterward!***
- 1.2 swim/56 bike/13.1 run collective from Friday-Saturday: 5:33:02. Ironman Texas is April 1st and I want a 5:45 or less time!!!
FRIDAY FEBRUARY 17TH
Bike Foundation outside on Ellerbe loop
- 65 miles in 3;30:50 at an 18.5 mph pace
- Avg heart rate: 145 Max: 165
***By far the longest bike day to date. Legs felt good, but the shifting wind towards the end made the day difficult past the 2:30 mark***
THURSDAY FEBRUARY 16TH
Swim foundation at Willis-Knighton pool
- 2400 yards in 46:36 (300 WU, 8x25 fins, 6x200, 4x50, 300 CD)
Mental Focus: 9 out of 10
***Stomach illness did not affect the swim at all. The final 300 was faster than the opening 300. Felt really good***
Run foundation on treadmill at Anytime Fitness
- 5.66 miles in 45:00 at a 7:57 min/mile pace
- Avg heart rate: 166 Max: 173
Mental Focus: 8 out of 10
***Felt great at the start. A bit tired at the end***
WEDNESDAY FEBRUARY 15TH
Bike Foundation on indoor trainer
- 1:30:00
- Avg heart rate: 118 Max: 143
Mental Focus: 8 out of 10
***Still dealing with stomach illness. Not feeling great, but not going to miss another day!***
TUESDAY FEBRUARY 14TH
Swim foundation at Willis-Knighton pool
- 2350 yards in 46:55 (300 WU, 8x25 fins, 4x200, 11x50 sprints, 8x25 fins, 300 CD)
- Mental Focus: 10 out of 10
***Great day back in the pool. The three days of mental and physical rest and refocusing was definitely needed and is paying off!***
No run due to stomach illness. NOT HAPPY!
MONDAY FEBRUARY 13TH
Bike foundation inside on bike trainer
- 1:50:00
- Avg heart rate: 126 Max: 153
Mental focus: 9 out of 10
***Legs finally feeling great after the time off. Rain and 30+ degree temperatures forcing an indoor ride.***
FRIDAY-SUNDAY, FEBRUARY 10TH-12TH
Much needed rest. Body and mind was burned out from training and took this time to refresh and refocus.
THURSDAY FEBRUARY 9TH
Run foundation outside on Red River trails
- 5.525 miles in 40:00 at a 7:59 min/mile pace
- Avg heart rate: 171 Max: 184
- Mental Focus: 2 out of 10
***Really hard day physically wise. Felt like a wimpy V-6, not a V-12. If Gumby ever ran, I'm sure I know how his legs would have felt.***
Swim foundation at Willis-Knighton pool
- 2400 yards in 47:05 (300 WU, 8x25 fins, 6x200, 4x50 sprint, 8x25 fins, 300 CD)
- Mental Focus: 7 out of 10
***Body is very tired, but the swim times were better than they've been. ??????***
WEDNESDAY FEBRUARY 8TH
Bike foundation outside on Ellerbe Loop
- 30 miles in 1:29:33 at a 20.1 mph
- Avg heart rate: 159 Max: 183
- Mental Focus: 9 out of 10
***Great ride outside. For the first time, wind was blowing out of the north instead of south. Stopped at every stop sign and obeyed all traffic laws.***
TUESDAY FEBRUARY 7TH
Swim training at Willis-Knighton pool
- 1800 yards in 37:43 (300 WU, 8x25 fins, 4x200, 8x25, 300 CD)
- Mental Focus: 8 out of 10
***Ran out of time in the pool and had to go to work***
Run foundation on treadmill at Anytime Fitness
- 5.57 miles in 44:00 at a 7:54 min/mile pace
- Avg heart rate: 160 Max: 174
- Mental Focus: 8.5 out of 10
MONDAY FEBRUARY 6TH
Bike foundation on trainer inside
- 1:45:00
- Avg heart rate: 119 Max: 137
Mental Focus: 7 out of 10
SUNDAY FEBRUARY 5TH
MUCH NEEDED REST
SATURDAY FEBRUARY 4TH
Swim training at Willis Knighton pool
- 2800 yards (1.59 miles) in 51:03
Mental Focus: 9 out of 10
***Longest consecutive swim I've ever done. Felt great! And now I'm very tired!***
Run Foundation on treadmill at Anytime Fitness
- 10.5 miles in 1:28:58 at an 8:28 min/mile pace
- Avg heart rate: 164 Max: 174
Mental Focus: 9 out of 10
***At the end, mentally and physically exhausted! Outside of racing a 70.3 IM, this is the most swimming/cycling/running I've done.***
FRIDAY FEBRUARY 3RD
Bike Foundation on trainer inside
- 3:30:00
- Avg heart rate: 118 Max: 135
***Very. Long. Day. On the bike***
THURSDAY FEBRUARY 2ND
Swim training at Willis-Knighton pool
- 2200 yards (1.25 miles) in 48:33
- 300 warm-up, 8x25 fins, 5x200, 8x25 speed intervals, 8x25 fins, 300 cool down
Mental Focus: 6 out of 10
***Tired following very long work day covering National Signing Day on Wednesday.***
Run foundation on treadmill at Anytime Fitness
- 5.68 miles in 45:00 at a 7:55 min/mile pace
- Avg heart rate: 160 Max: 173
Mental Focus: 4 out of 10
***The run was taken care of courtesy of my fiance Brittany kicking my butt and telling me I had to go run. Curse of the two month training rut!!!***
WEDNESDAY FEBRUARY 1ST
Bike foundation inside on bike trainer
- 1:15:00
- Avg heart rate: 120 Max: 135
Mental Focus: 6 out of 10
***National Signing Day took all day. Couldn't ride outside.***
TUESDAY JANUARY 31ST
Fartlek (speed intervals) Run training on Red River trails
- 5.51 miles in 44 minutes at an 7:59 min/mile pace
- Avg heart rate: 178 Max: 191
Mental Focus: 8 out of 10
***Ran with wind at my back going out and into the wind coming back. Good day, but tiring!***
Swim training at Willis-Knighton pool
- 2200 yards (1.25 miles) in 44:23
- 300 warm-up, 8x25 fins, 4x200, 8x50 speed intervals, 8x25 fins, 300 cool down
Mental Focus: 7 out of 10
MONDAY JANUARY 30TH
Bike Speed Intervals outside on Ellerbe Loop
- 33.54 miles in 1:40:00 at 20.1 mph
- Avg heart rate: 159 Max: 183
Mental Focus: 9.5 out of 10
***First 20 mph day since last training season! Legs felt decent and the mental focus on the task at hand was spot on from beginning to end!***
SUNDAY JANUARY 29TH
Rest
SATURDAY JANUARY 28TH
Brick workout (bike/run)
- 1:00:00 bike on trainer, 2:00 transition time
- 30:00 run outside, 4.014 miles at an 7:28 min/mile pace
- Avg heart rate: 144 Max: 189
Mental Focus: 5 (bike) /10 (run) out of 10
***Did not want to bike. Did not want to workout. Once running, got into the rhythm and focus. Great run. REALLY COLD, but great!***
FRIDAY JANUARY 27TH
Bike Foundation on Ellerbe Loop
- 36 miles at a 19.1 mph
- 1:53:25
- Avg heart rate: 147 Max: 173
Mental Focus: 5 out of 10
***Really windy day again. BONKED at the end of the ride. Forgot to bring nutrition with me and only had two water bottles.***
THURSDAY JANUARY 26TH
Swim training at Willis-Knighton pool
- 1450 yds in 29:30
- 300 warm-up, 8x25 fins, 6x150 (all under 2:30), 6x25 speed intervals (under 0:20), no cool down (ran out of time)
Mental Focus: 1 out of 10
***Case of the Mondays training wise. Just really didn't want to be there or do anything***
Run Foundation on treadmill at Anytime Fitness
- 4.9 miles in 38:00 at a 7:45 min/mile pace
- Avg heart rate: 167 Max: 183
Mental Focus: 6 out of 10
***The Case of the Mondays continued.***
WEDNESDAY JANUARY 25TH
Bike recovery on trainer (stormy day)
- 1:00:00
- Avg heart rate: 119 Max: 132
Mental Focus: 2 out of 10
TUESDAY JANUARY 24TH
Swim training at Willis-Knighton pool
- 1700 yds in 35:36
- 300 warm-up, 8x25 fins, 7x100 (under 1:47), 4x50 (speed intensity), 300 cool down
Mental Focus: 9 out of 10
***Cut down the rest time between reps to :10/:15/:20 instead of 1:00***
Fartlek (speed intervals) Run training on treadmill at Anytime Fitness
- 4 min at 8:34 min/mile pace followed by 1 min at 6:15 min/mile pace
- 5.6 miles in 45 minutes at an 8:02 min/mile pace
- Avg heart rate: 164 Max: 186
Mental Focus: 10 out of 10
***Great run following a long work day***
MONDAY JANUARY 23RD
Bike hills intervals on Ellerbe Road loop
- 20 miles in 1:02:49 at 19.4 mph
- Avg heart rate: 156 Max: 182
Mental Focus: 8 out of 10
***The best part of doing hills on an out and back course, once you climb one, you get to fly down it coming back!***
SUNDAY JANUARY 22ND
Rest
SATURDAY JANUARY 21ST
Swim training at Willis-Knighton pool
- 1800 yds in 40:38
- 500 warm-up, 8x25 fins, 5x100 (under 1:40), 400 cool down (ran out of time)
Mental Focus: 9 out of 10
***Great day at the pool. Granted, I will not break records, but for the second swim so far, it felt great***
Foundation run on treadmill at Anytime Fitness
- 10.77 miles at an 8:21 min/mile
- Avg heart rate: 166 Max: 186
Mental Focus: 9.5 out of 10
FRIDAY JANUARY 20TH
Bike Foundation on Ellerbe loop
- 42 miles at a 18.83 mph
- 2:13:47
- Avg heart rate: 160 Max: 182
Mental Focus: 6-10 out of 10 (mentally challenging day)
***Chose to ride on the windiest day of the year to date. Start of the ride 16 sustained (29 gust), middle of the ride 21 sustained (30 gust) from the Southwest
THURSDAY JANUARY 19TH
Swim training at Willis-Knighton pool
- 1400 yds in 35:36
- 300 warm-up, 8x25 fins, 4x100, 8x25 fins, 300 cool down
Mental Focus: 8 out of 10
***First swim of training after being away for so long. Not the best swim, plenty to work on before May 19th!***
Foundation Run on treadmill at Anytime Fitness
- 5.06 miles in 40:00 at a 7:54 min/mile pace
- Avg heart rate: 176 Max: 195
Mental Focus: 7 out of 10
***Right quad cramp with about 14 minutes left to go in the run. That hurt.***
WEDNESDAY JANUARY 18TH
Bike Foundation indoor on bike trainer
- 1:15:00
- Avg heart rate: 136 Max: 155
Mental Focus: 7 out of 10
TUESDAY JANUARY 17TH
Foundation run on treadmill at Anytime Fitness
- 5.55 miles in 45:00 at a 8:06 min/mile pace
- Avg heart rate: 174 Max: 184
Mental Focus: 8 out of 10
MONDAY JANUARY 16TH
Bike hill climbs (10 x 1:00 climbs)
- 1:15:00
- Avg heart rate: 145 Max: 182
Mental Focus: 8 out of 10
***BCS National Championship coverage plus trip to Seattle has put me behind in training. Reason for no entries during this span.***
SATURDAY DECEMBER 31ST
Brick (bike/run) workout bike indoor on trainer and run outside
- 1:22:00
- Avg heart rate: 140 Max: 188
Mental Focus: 9 out of 10
FRIDAY DECEMBER 30TH
Bike Foundation indoor on bike trainer
- 50:00
- Avg heart rate: 126 Max: 143
Mental Focus: 3 out of 10
THURSDAY DECEMBER 29TH
No time to run
WEDNESDAY DECEMBER 28TH
Foundation cycling outside
- 15.07 miles in 48:18 at 18.7 mph/hour
- Avg heart rate: 156 Max: 166
Mental Focus: 8 out of 10
- REALLY cold. 38 degrees at the start of the ride!
TUESDAY DECEMBER 27TH
Foundation run on treadmill at Anytime Fitness
- 4.54 miles in 35:00 at a 7;42 min/mile pace
- Avg heart rate: 169 Max: 203
Mental Focus: 9 out of 10
MONDAY DECEMBER 26TH
No workout due to Independence Bowl and travel
SUNDAY DECEMBER 25TH
Much needed rest. Merry Christmas!
SATURDAY DECEMBER 24TH
Foundation run on treadmill at Anytime Fitness
- 8.65 miles in 1:10:00 at an 8:06 min/mile pace
- Avg heart rate: 171 Max: 182
Mental Focus: 4 (first three miles) 8 (final miles) out of 10
***Toughest run to date by far
FRIDAY DECEMBER 23RD
Bike Foundation indoor on bike trainer
- 2:00:00
- Avg heart rate: 132 Max: 163
Mental Focus: 9 out of 10
***10 minutes of cryotherapy sitting in parent's pool in 39 degree temperature
THURSDAY DECEMBER 22ND
Speed run outside
- 4.59 miles in 35:00 at a 7:38 min/mile pace
- Avg heart rate: 177 Max: 192
Mental Focus: 9 out of 10
***First run outside and legs felt strong. Great workout for lungs, too.
WEDNESDAY DECEMBER 21ST
Bike Foundation indoor on bike trainer
- 1:00:00
- Avg heart rate: 140 Max: 180
Mental Focus: 8 out of 10
***Really pounded the pedals with a hard ride
TUESDAY DECEMBER 20TH
Foundation run on treadmill at Anytime Fitness
- 4.5 miles in 36:00 at an 8:00 min/mile pace
- Avg heart rate: 172 Max: 182
Mental Focus: 6 out of 10
MONDAY DECEMBER 19TH
Bike Power Intervals (8 x:20 sec) indoor on bike trainer
- 1:20:00
- Avg heart rate: 133 Max: 161
Mental Focus: 9.5 out of 10
SUNDAY DECEMBER 18TH
Rest
SATURDAY DECEMBER 17TH
Foundation run on treadmill at Anytime Fitness
- 6.25 miles in 50:00 at an 8:00 min/mile pace
- Avg heart rate: 167 Max: 189
Mental Focus: 8 out of 10
FRIDAY DECEMBER 16TH
Brick workout - bike/run
- 45:00 on bike plus 12:20 run
- Avg heart rate: 146 Max: 189
THURSDAY DECEMBER 15TH
No workout due to travelling for 1A State Championship, Tenaha wins 52-28
WEDNESDAY DECEMBER 14TH
Bike Foundation indoor on bike trainer
- 1:00:00
- Avg heart rate: 135 Max: 167
- Really tired, but made it through the ride.
TUESDAY DECEMBER 13TH
Foundation run on treadmill at Anytime Fitness
- 5.57 miles in 45:00 at an 8:05 min/mile pace
- Avg heart rate: 161 Max: 173
MONDAY DECEMBER 12TH
Bike Power Intervals (7 x 20 sec) indoor on bike trainer
- 1:10:00
- Avg heart rate: 131 Max: 169
SUNDAY DECEMBER 11TH
Rest day. Taking it very easy watching football and doing Christmas shopping with my fiance.
SATURDAY DECEMBER 10TH
Foundation run on treadmill at Anytime Fitness
- 3.72 miles in 30:00 at a 8:04 min/mile pace *Had to stop due to not feeling well
- Avg heart rate: 163 Max: 184
FRIDAY DECEMBER 9TH
Foundation cycling indoor on bike trainer
- 1:45:00
- Avg heart rate: 130 Max: 161
THURSDAY DECEMBER 8TH
Foundation run on treadmill at Anytime Fitness
- 3.92 miles in 30:06 at a 7:40 min/mile pace
- Avg heart rate: 179 Max: 200
Stretching
WEDNESDAY DECEMBER 7TH
Recovery cycling indoor on bike trainer
- 45 minutes
- Avg heart rate: 132 Max: 163
TUESDAY DECEMBER 6TH
Foundation run on treadmill at Anytime Fitness
- 5 miles in 39:55 at a 7:59 min/mile pace
Stretching
MONDAY DECEMBER 5TH
Foundation cycling indoor on bike trainer
- 1 hour
- Avg heart rate: 136 Max: 166
***OFFICIAL IRONMAN TRAINING STARTS TODAY. 167 DAYS UNTIL MEMORIAL HERMANN IRONMAN IN THE WOODLANDS, TX***