Wow! What a great weekend! This weekend was the Ironman World Championships in Hawaii. The whole spectacle before hand, articles online, and pictures online make it a very fun week leading up. Definitely kept me busy everyday reading the articles and checking out the pictures and new gear the pros were showing up with.
However, the highlight was definitely tracking one of my best-friends Chris Millard. Chris overcame some injuries to finish the race. His parents were catchers at the finish, and watching him cross the finish line and jump into their arms was amazing. It proves that you must toes the line and cross the line on your own power, but at the end of the day those people that support you are the most important Huge congrats to Millsie for killing it out there.
This week began my last big training bock. It will be four weeks of lots of long sessions, good recovery, and great nutrition.
My stats for the week:
Swim: 4:25- 15,000 yards
Bike: 13:05 - 252 miles
Run: 5:10 - 39.5 miles
TOTAL: 22:40
My big training block was a 6:00 ride followed by a 40 minute run. I am beginning to get my nutrition figured out, and felt great after the run. I will hold these big training sessions for the next few weeks. These will become important to nail my race day nutrition. I continue to be smart with my stretching, recovery, ice baths, and massage.
This was a great week, and I hope the next 3 weeks are the same. Cheers!
Tuesday, October 14, 2008
Wednesday, October 8, 2008
Good Easy Week
I took a nice recovery week. I am now mentally, physically, and equipmentally (if thats a word) ready for the next 7 weeks of training. The next seven weeks will have 3 weeks of my big build, 3 weeks of a peak, and my race week. This week I trained 10.5 hours, and came out feeling both physically and mentally refreshed. I had tons of fun, and went out partying 3 nights in a row knowing that these days are over for awhile.
This week is the Hawaii Ironman, and one of my best friends Chris Millard will be competing. The race begins at 10 AM PST, and you can watch or track people by visiting ironman.com.
I am beginning rally anxious to race, since I have not done so since September 7th. So much training and so little racing, will drive a person crazy.
This week is the Hawaii Ironman, and one of my best friends Chris Millard will be competing. The race begins at 10 AM PST, and you can watch or track people by visiting ironman.com.
I am beginning rally anxious to race, since I have not done so since September 7th. So much training and so little racing, will drive a person crazy.
Monday, September 29, 2008
Finish of First Build Cycle
This week marked the end of my first of two build periods. I will now take an easy week before jumping into my second build period.
My stats for the week:
Swim: 3:50 - 13,200 yards
Bike: 13:26 - 261.2 miles
Run: 4:52 - 36.6 miles
TOTAL: 22:08
I am really happy with how well my training is going. I have been able to make all of my big training workouts, and have not had any injuries or needed any trips to the physical therapist. This is probably a combination of me being smart with how hard I push, focusing on my forum, and being smart with my recovery (i.e. nutrition, stretching, ice baths, rest, etc.).
This week, I will substantially reduce my volume, which will allow my body to rebuild from the last two weeks. Then I will tear it down again for three weeks. It will be nice to have some social fun this week. The week will be structured, but I will allow for the weekends workouts to be loose, depending on what social activities I decide to do. Also, I will do a lot of stretching and get a massage.
I am exactly 8 weeks from race day, which seems TOO far away, but I am also happy to know I still have time to get even faster and more fit. I am can't wait for the World Championships. One of my best friend's, Chris, is going to be racing, and it has been a blast to follow his whole process.
Until next time, pray that my Trojans learn how to play football, my Dodgers make it to the World Series (I have tickets), and that I don't have too much fun!
My stats for the week:
Swim: 3:50 - 13,200 yards
Bike: 13:26 - 261.2 miles
Run: 4:52 - 36.6 miles
TOTAL: 22:08
I am really happy with how well my training is going. I have been able to make all of my big training workouts, and have not had any injuries or needed any trips to the physical therapist. This is probably a combination of me being smart with how hard I push, focusing on my forum, and being smart with my recovery (i.e. nutrition, stretching, ice baths, rest, etc.).
This week, I will substantially reduce my volume, which will allow my body to rebuild from the last two weeks. Then I will tear it down again for three weeks. It will be nice to have some social fun this week. The week will be structured, but I will allow for the weekends workouts to be loose, depending on what social activities I decide to do. Also, I will do a lot of stretching and get a massage.
I am exactly 8 weeks from race day, which seems TOO far away, but I am also happy to know I still have time to get even faster and more fit. I am can't wait for the World Championships. One of my best friend's, Chris, is going to be racing, and it has been a blast to follow his whole process.
Until next time, pray that my Trojans learn how to play football, my Dodgers make it to the World Series (I have tickets), and that I don't have too much fun!
Monday, September 22, 2008
Everything is going great, except for the market
I have been really pleased with how well my training and recovery has been going, considering how busy I have been with work and other personal stuff. I am now on week 2 of my build. This has been my best running week in the last few months.
My stats for the week:
Swim: 3:50 - 13,200 yards
Bike: 12:20 - 237.5 miles
Run: 4:25 - 32.85 miles
TOTAL: 20:35
My long run was 1:50, and felt great at the end of it. I ended with 20 minutes at 7:45 pace. MY big workout was a 105 mile bike followed by a 4.5 mile run. I will continue to build on this for the next few weeks. I have really started to focus on my nutrition. Supplements have become very important in my training, also. I want to get all of the nailed down way before my race.
This upcoming week, I will try and do as much training as I can, knowing that I will have an easier week, after this one, and I should have a good amount of recovery time this week.
As per my supplement I am taking:
Recover - Amino Power: This is a daily supplement that aids in recovery. It helps in protein synthesis, keeping amino levels up, and reducing fatigue.
Thermolytes: These are basically salt pills. When you are training/racing for long periods of time, you lose more sweat (which contains sodium, potassium, etc.) that you can usually replenish from nutrition. Therefore, taking these will make sure I do not become deficient. An important thing to remember is that you can not take enough of these that it will negatively affect your performance, but you can have negative consequences by becoming deficient in any of these nutrients.
VO2 Max: I take this before and during big training sessions. These help in you being more mentally alert, which can be hard when training/racing for long periods of time. Also, it stifles the onset of the build-up of lactic acid in your muscles, which will hurt your performance.
I can definitely notice a difference in my training, when using these. They can all be purchased from a company called Sports Quest.
My stats for the week:
Swim: 3:50 - 13,200 yards
Bike: 12:20 - 237.5 miles
Run: 4:25 - 32.85 miles
TOTAL: 20:35
My long run was 1:50, and felt great at the end of it. I ended with 20 minutes at 7:45 pace. MY big workout was a 105 mile bike followed by a 4.5 mile run. I will continue to build on this for the next few weeks. I have really started to focus on my nutrition. Supplements have become very important in my training, also. I want to get all of the nailed down way before my race.
This upcoming week, I will try and do as much training as I can, knowing that I will have an easier week, after this one, and I should have a good amount of recovery time this week.
As per my supplement I am taking:
Recover - Amino Power: This is a daily supplement that aids in recovery. It helps in protein synthesis, keeping amino levels up, and reducing fatigue.
Thermolytes: These are basically salt pills. When you are training/racing for long periods of time, you lose more sweat (which contains sodium, potassium, etc.) that you can usually replenish from nutrition. Therefore, taking these will make sure I do not become deficient. An important thing to remember is that you can not take enough of these that it will negatively affect your performance, but you can have negative consequences by becoming deficient in any of these nutrients.
VO2 Max: I take this before and during big training sessions. These help in you being more mentally alert, which can be hard when training/racing for long periods of time. Also, it stifles the onset of the build-up of lactic acid in your muscles, which will hurt your performance.
I can definitely notice a difference in my training, when using these. They can all be purchased from a company called Sports Quest.
Wednesday, September 17, 2008
Still have a job!
I don't know if I am more happy about how my training went this week, or the fact that I still have job. However, I won't bore you with talk about my job. This week began my important build.
My stats for the week:
Swim: 3:30 - 11,600 yards
Bike: 12:05 - 235 miles
Run: 4:05 - 29.65 miles
TOTAL: 19:40
Everything went really well this week. I was able to get in great running, with no injuries. My long run this week was 1:40 and my long bike was 5:00. I will continue to build on this next week. I was exhausted on Monday, which is due to a combo of my weekend training and poor recovery strategy this weekend. However, the USC game (which OSU decided not to show up to) was definitely the highlight of the week..
I will build on the numbers from this week. Keep it real!
My stats for the week:
Swim: 3:30 - 11,600 yards
Bike: 12:05 - 235 miles
Run: 4:05 - 29.65 miles
TOTAL: 19:40
Everything went really well this week. I was able to get in great running, with no injuries. My long run this week was 1:40 and my long bike was 5:00. I will continue to build on this next week. I was exhausted on Monday, which is due to a combo of my weekend training and poor recovery strategy this weekend. However, the USC game (which OSU decided not to show up to) was definitely the highlight of the week..
I will build on the numbers from this week. Keep it real!
Monday, September 8, 2008
EASY Week, Now back to it!
This last week was an off week for me. I did very light training, worked a lot, and ate a lot of very good/unhealthy food. It was good to get away from triathlons mentally and physically for a little. This has left me refreshed as I enter my next 3 blocks of training leading up to Ironman Arizona.
This week I only did 9 hours of training, which ended with the LA Triathlon. I went 2:16, which was good enough for 5th place in my age group, so I got the last podium spot. I was really happy with this result, considering I have not been doing any speed work, have had the left calf injury, and don't ride race wheels in a short race. The race was really fun, and I had my little sister and girlfriend out there to support me. They were awesome!!! Overall, a very successful and fun race.
I am really happy going into some big training now because I feel rejuvenated, healthy, and injury free. My next 3 blocks of training will be composed of two - four week build training blocks. These are composed of 3 hard week, followed by a fourth recovery week. The recover weeks will end with big race simulation training sessions. The last 3 weeks of my training will be taper weeks. I am going to be required to be smart with how I spend my time (i.e. less Internet and TV time). Also, some of my Saturday's will be comprised of enjoying a lot of college football.
This weekend is the big USC-OSU game!! Fight on!!
This week I only did 9 hours of training, which ended with the LA Triathlon. I went 2:16, which was good enough for 5th place in my age group, so I got the last podium spot. I was really happy with this result, considering I have not been doing any speed work, have had the left calf injury, and don't ride race wheels in a short race. The race was really fun, and I had my little sister and girlfriend out there to support me. They were awesome!!! Overall, a very successful and fun race.
I am really happy going into some big training now because I feel rejuvenated, healthy, and injury free. My next 3 blocks of training will be composed of two - four week build training blocks. These are composed of 3 hard week, followed by a fourth recovery week. The recover weeks will end with big race simulation training sessions. The last 3 weeks of my training will be taper weeks. I am going to be required to be smart with how I spend my time (i.e. less Internet and TV time). Also, some of my Saturday's will be comprised of enjoying a lot of college football.
This weekend is the big USC-OSU game!! Fight on!!
Tuesday, September 2, 2008
Last 3 weeks of Training
I have to apologize for not having posted in quite some time. I have been limiting my Internet time. However, now that I am on a rest week, I have some time to post an update.
Base 3 (Week ending 8/17/08):
Swim: 11,200 yards, 3:25
Bike: 25o miles, 13:22
Run: 11 miles, 1:40
Lift 0:40
Total: 19:07
Base 4 (Week ending 8/24/08):
Swim: 11,500 yards, 3:30
Bike: 225 miles, 12:45
Run: 20.5 miles, 2:55
Lift: 1:15
Total: 20:25
Base 5 (Week ending 8/31/08)
Swim: 6,600 yards, 1:55
Bike: 206 miles, 10:55
Run: 22 miles, 3:00
Lift: 0:45
Total: 16:35
Alright, so a quick summary. You can see that I got a 2 good solid weeks of training in. However, my calf was still bothering me, so I was running very little. I have been good with my physical therapy lately, so it is much better. This last week was my birthday, which I celebrated by doing a 132 mile round-trip ride to Encinitas for breakfast. After this ride, I was tired and I decided to celebrate, which led to me not training much this last Saturday and Sunday. However, it was well worth it, since I knew that after my rest week it was full steam ahead for the next 11 weeks.
This week I will take a rest week, which I will use to get really healthy, plan out the next few months of training, go see my Dodgers play, and end with the LA triathlon.
I am really happy with how my biking and swimming is progressing. I will continue to build on these, while I focus on putting in the running volume, while remaining injury free. Also, I will start to focus on my nutrition, while training, and outside of training. I put on a few months in the last week, but those should come off quickly.
I will probably only train 10 - 12 hours this week, which will get my body and mind ready to go!
Once again, thank to all of you that continue to support me in my triathlon endeavors. I look forward to focusing on the next 2 training cycles. My base work went better than planned for 2 out of 3 sports!
Base 3 (Week ending 8/17/08):
Swim: 11,200 yards, 3:25
Bike: 25o miles, 13:22
Run: 11 miles, 1:40
Lift 0:40
Total: 19:07
Base 4 (Week ending 8/24/08):
Swim: 11,500 yards, 3:30
Bike: 225 miles, 12:45
Run: 20.5 miles, 2:55
Lift: 1:15
Total: 20:25
Base 5 (Week ending 8/31/08)
Swim: 6,600 yards, 1:55
Bike: 206 miles, 10:55
Run: 22 miles, 3:00
Lift: 0:45
Total: 16:35
Alright, so a quick summary. You can see that I got a 2 good solid weeks of training in. However, my calf was still bothering me, so I was running very little. I have been good with my physical therapy lately, so it is much better. This last week was my birthday, which I celebrated by doing a 132 mile round-trip ride to Encinitas for breakfast. After this ride, I was tired and I decided to celebrate, which led to me not training much this last Saturday and Sunday. However, it was well worth it, since I knew that after my rest week it was full steam ahead for the next 11 weeks.
This week I will take a rest week, which I will use to get really healthy, plan out the next few months of training, go see my Dodgers play, and end with the LA triathlon.
I am really happy with how my biking and swimming is progressing. I will continue to build on these, while I focus on putting in the running volume, while remaining injury free. Also, I will start to focus on my nutrition, while training, and outside of training. I put on a few months in the last week, but those should come off quickly.
I will probably only train 10 - 12 hours this week, which will get my body and mind ready to go!
Once again, thank to all of you that continue to support me in my triathlon endeavors. I look forward to focusing on the next 2 training cycles. My base work went better than planned for 2 out of 3 sports!
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