Professional Triathlete Training Log - Weekly Swim, Bike, and Run Miles For Nov 12 - Nov 18

Helping out @ the Powerbar tent on Sat

Yesterday I had the opportunity to finish out the 2012 season with another top 10 finish at Ironman Arizona.  It was my second Ironman in two weeks and the second time in two weeks that I went 8:3X.  It has been an amazing first pro rookie season and I couldn't be happier with everything I have accomplished.

After the race, fellow pro Devon Palmer posted the following on my Facebook wall "COZUMEL! DO IT! ONE MORE ONE MORE ONE MORE".  Truth be told I don't have a passport, otherwise, honestly you might have found me in Cozumel.  Although mentally I am ready to continue this journey, I know that yesterday was tough.  The systems at times felt very much online, but at other times it was a struggle.  I am going home for Thanksgiving on Thursday, and minus some active recovery, I am going to give my body a chance to recover and rebuild.

I started doing these weekly updates at the very beginning of the season and I haven't missed a week since I started.  I am not sure if I am going to provide an update in the next few weeks and may instead provide a few summary posts of my 2012 season.  Rest assured that when the 2013 season kicks off that I will be back chronicling my journey.

As for my final week, here is what I did:

Mon: 80 min bike with 3x10 at 70.3 pace, 4x30sec on 2 at threshold

Tue: 60 min run with 4x3:00 on 6 at Ironman pace

Wed: 60 min bike with 3x7 on 12 at Ironman pace, followed by 2x30sec at threshold, easy bike to pool, easy swim with 4 fast 200s

Thur: 4.5 mile easy run with 2x3:00 @ Ironman pace, easy bike to the pool with two 1:30 intervals at threshold, easy swim 2700 yard swim with 4 fast 200s

Fri: Off with the exception of biking to the pro meeting

Sat: 30 min easy bike, 10 minute swim with a few surges

Sun: Race


Here are my weekly swim, bike, and run totals:

Total: 233 Miles / 16 hours 19 minutes

Swim: 11,100 yards / ~6 miles / 2 hours 50 minutes
Bike: 187 miles / 8 hours 44 minutes
Run: 39 miles /  4 hours 44 minutes
Core:  0 sessions / 0 hours 0 minutes

Weight: N/A
Body Fat: N/A

Calories Consumed: N/A
Calories Burned: N/A

Professional Triathlete Training Log - Weekly Swim, Bike, and Run Miles For Nov 4 - Nov 11

The reason for my tempo run to Costco

I can't believe that in less than 7 days my 2012 season will be over. It has been a long season, and although I am mentality prepared to continue on indefinitely, I know my body is at its limit and needs some rest in preparation for the 2013 season.

This weekend I am planning to race Ironman Arizona.  It will be my 5th Ironman of the year, 6th if you count Leadman Bend.  I say planning, because you never know what can happen until you reach race day.

Although this week I had some amazing training sessions that have been a real confidence booster, I have also been met with some unforeseen pain.  The pain is not unusual and has been something that creeps back into my life as the temperature drops and is something I have had to deal with the last two winters.  I hoping that the pain keeps my volume and intensity down and ends up being blessing in disguise for my race next week. We shall see.

As for this week, here is what I did after Ironman Florida on Saturday:

Mon: 1400 mile drive back to Tucson

Tue: Easy bike to PT, easy bike to pool, easy swim with 4 fast 200s thrown in

Wed: Easy bike to Costco, easy run, easy bike to pool with two 1:30 anaerobic intervals thrown in, easy swim with 4 fast 200s along with 4x50 on the minute all out.

Thur: Bike 3x10 on the bike at treshold, tempo run to Costco

Fri: Run with MS as (4 miles fast just below threshold, 4x30 at 1:15 on 3:30), easy bike to pool, swim with 4x400 fast

Sat: Off

Sun: Run with MS as 5 miles at Ironman 70.3 pace with an emphasis on good form, endurance swim 2x(400, 2x200, 4x100, 8x50 on 1:25 no flip turns)


Here are my weekly swim, bike, and run totals:

Total: 149 Miles / 15 hours 03 minutes

Swim: 15,000 yards / ~9 miles / 4 hours 13 minutes
Bike: 107 miles / 6 hours 37 minutes
Run: 33 miles /  4 hours 11 minutes
Core:  0 sessions / 0 hours 0 minutes

Weight: N/A
Body Fat: N/A

Calories Consumed: N/A
Calories Burned: N/A

Professional Triathlete Training Log - Weekly Swim, Bike, and Run Miles For Oct 29 - Nov 03

Swimming at Barton Springs in Austin, TX

I had never done an Ironman 70.3 on a Sunday and an Ironman the following Saturday, but now I have that in the books.  After a long drive back from Panama City Beach, along with a Costco trip to break it up, I have had a chance to reflect on the week and Ironman Florida.  I'll save the full reflections for an official race report, but in general I was happy with my race.

I will also say that I'm a big advocate of doing a race once before really excelling at it.  I've never been as gifted as many of the other pro athletes out there and I have always had to work harder and smarter to get where I am at.  Given the chance to rewind, there are many things I would do differently that would all lead to greater success.  Gaining as much experience as I can is one of my top priorities.  I hope to make Ironman Florida and Panama City Beach a yearly tradition and intend to be back next year.

Here is what I did for the week:

Fueling up at Costco for the Road Trip Home

Mon: Swim (1 hr easy)

Tue: Bike (1:30 with a few pick-ups), Run (25 minutes easy), Swim (easy 45 mins)

Wed: Travel

Thur: Bike (See IMFL run course), Run (20 mins easy), Swim (10 mins easy)

Fri: Bike (20 mins easy)

Sat: Race

Sun: Rest


Here are my weekly swim, bike, and run totals:

Total: 206 Miles / 14 hours 38 minutes

Swim: 11,524 yards / ~7 miles / 3 hours 05 minutes
Bike: 165 miles / 7 hours 20 minutes
Run: 34 miles /  4 hours 13 minutes
Core:  0 sessions / 0 hours 0 minutes

Weight: N/A
Body Fat: N/A

Calories Consumed: N/A
Calories Burned: N/A