This week was definitely a challenge, both physically and mentally. Unfortunately, I got sick this week, and was only able to train 4 days. It was a struggle to not train, especially when I am so close to race day. However, I was smart and focused on getting healthy. I knew I was better of missing a few days and making it back healthy, rather than allowing the sickness to linger on. Fortunately, I still made 2 of my key workouts. Later in the week, my knee start to bother me, but once again I was smart and decided to back off. All in all, it was definitely a challenging week, but I am sure I came out of fitter, due to my smart choices. As my stats will show, I definitely only hit my bike goals.
My stats for the week:
Swim: 1:45- 6,100 yards
Bike: 13:25 - 261 miles
Run: 1:45 - 14 miles
TOTAL: 16:55
I was able to do 2 key brick workouts. A speed session of 3:00 biking and 1:00 running. On Saturday I biked 6:00 followed by a :45 run.
This upcoming week will be my last week before I start my taper for the race. Once again, I will try and put in as much work as possible, but be careful to stay healthy and make my key workouts.
Sunday, October 26, 2008
Tuesday, October 21, 2008
Now I know I am getting closer to race day.
Today, the Ironman Arizona athlete guide was posted. This led me to experience both excitement and begin to ask myself questions. However, I just remind myself how well my training has been going, and how much fun this day is going to be. I am so close, but so far away.
My stats for the week:
Swim: 3:55- 14,000 yards
Bike: 12:45 - 250 miles
Run: 5:20 - 41.5 miles
TOTAL: 22:00
Great week of training. My big training block was a 6:00 bike ride followed by a 1:00 high tempo transition run. I felt great at the end of this, and it was a really great confidence booster. This next week will be very similar to last week's totals. However, this weekend will be my biggest training block of the year. Saturday and Sunday will help test and set-up my body for the rigors of the race, but not put too much stress on it, which would require a lot of recovery.
On another note, I think it is important in times like these (i.e. weakening economy and political changes) that we recognize what matters most in life. These things that matter most in life tend be something that cannot be bought or sold. However, you must guard these even more than your money or belongings. Always keep what is truly most important, most important. Keep living the good life!
My stats for the week:
Swim: 3:55- 14,000 yards
Bike: 12:45 - 250 miles
Run: 5:20 - 41.5 miles
TOTAL: 22:00
Great week of training. My big training block was a 6:00 bike ride followed by a 1:00 high tempo transition run. I felt great at the end of this, and it was a really great confidence booster. This next week will be very similar to last week's totals. However, this weekend will be my biggest training block of the year. Saturday and Sunday will help test and set-up my body for the rigors of the race, but not put too much stress on it, which would require a lot of recovery.
On another note, I think it is important in times like these (i.e. weakening economy and political changes) that we recognize what matters most in life. These things that matter most in life tend be something that cannot be bought or sold. However, you must guard these even more than your money or belongings. Always keep what is truly most important, most important. Keep living the good life!
Tuesday, October 14, 2008
Mills Finished Kona!!!
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!
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!
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!
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