Mid week review

Monday rest....... I think I should have swam though........more to follow on that!

Tuesday......60 min easy ride (17 miles)........right leg still sore..........swam 1600M (100M intervals X7)

Wed: Ran 6 in the morning and swam 1600M (300,250,200,150,100) in the afternoon.

Thurs. Brick: Biked 60 min (18 miles) and ran 4 miles.

My right shoulder is killing me again.... I think swimming 3200M in two days was way to much... I need a day in between.........I am unsure how this will effect my scheduled long swim tomorrow morning.... I am tempted to do my long ride tomorrow morning in the hopes that my shoulder will be good by Saturday. Or just commit to doing a long swim on Sunday (can't on Sat) or just taking the day off.... I know what I should do but I need to work on my swim! I may just do a bunch of breast and no freestyle since I know I will have to go to the breaststroke during Ironman......

On a positive note my leg is feeling better..... I didn't feel any pain yesterday until about mile five..... today I felt a little pain on the run portion of my brick but nothing too major.... hopefully it is healing and my just get the miles in and no speed mentality is working....now if would just work for the swim I would be good!

That pain in my lower back is also starting to subside.... lower body feeling good going into the weekend.........will attempt to resist temptation to do anything more than get my time/ miles in! No trip to DC to see the game..........the 108th Military Police Company comes back this weekend so I need to juggle my workouts around my responsibility to ensure this great unit is received properly.

Week 18 in review and 17 projected

Training Plan

My plan is centered around my 3 long weekly key workouts.

During phase 2 I am doing 60 min bikes 2X weekly and 10 total miles in 2X session on the run on top of my long weekend workouts.
During phase 3 it will go to 75 min on the bike and 12 miles X 2 sessions on the run.
During phase 4 it will go to 90 min on the bike and 14 miles X 2 sessions on the run.
I haven't really thought about phase 5 yet. I may adjust as needed above.

I am slowly building up my weekly swim workouts.....I will continue to increase in distance & w/ assess as I go along. My goal is a 10%-15% increase a week.

Monday morning reflections.......... First you should know I am tired and my legs are sore.......my spirits are high though! I decided to takes Ed's advice and take Monday of completely. My leg is starting to feel better this morning and I am happy with last weeks trg. That feeling of fatigue from a hard week over rides the annoyance in my right leg/ hip so hopefully that is a sign that i simply need some rest......

Total Trg last week:

total/ total weekly/
time/ dist/ long workout/
S: 2:33/ 5000M/ 2000M

B: 5:06/ 92.4/ 56

R: 2:14/ 15.6/ 9.25

T: 9:53/ 108

Last week was a good week and met all my key goals... Was not happy about loosing a four mile run but my leg still ailes me..... I believe the pain to still be in my right lower back........I went to the Army chiropractor on Thursday but didn't feel as good coming out as I do when I go to the civilian one...may be time to fork out the money and go see the civilian! For me..that long bike and run ended a hard long week of training not seen since last Fall's trg for the Ultramax 1/2. I just looked at my schedule though and it isn't going to get any easier!

My long ride was kick ass.....overcast....high 70-low 80.....18.5 ave pace.....pretty flat course.....farm road of NC..would go 30 minutes without seeing a car! The road was rough in quite a few areas though so it increased my rolling resistance. 56 is still the farthest I have ever gone so I am breaking into uncharted territory next weekend! HR was low. I used Perpetum/Heed as my primary and a gel for a booster at 2:00. No issues with stomach....less fluids is best......am following the Hammer Guidelines of 18-24 ounces an hour.

My long run was down right painful... My right leg was a mess. I felt like I was dragging it along. Kept my HR low though and was able to out sprint two German Shepherds at mile 7! My new Garmin 405 keeps freezing up when I run long...it also goes back to the time screen after a while.... I hate it and am calling Garmin today.....I should have stuck with my old faithful 301. My IPOD headset connection sucks and kept phasing in and out..... Lets just say I've had better runs!

Long swim was good and after 800M FS went to a combo of pull and breast....that is my plan of attack.......build up slowly! Had a weird headache after the straight swim..........took my first Motrin since my debacle in Florida. I love the 50M pool now and swimming in it is much easier than just a few weeks ago.

This week potential trg distracters are plentiful...........Airborne Operation (I am not jumping but am pulling jumpmaster duties so there will be no sore knees the next day) on Wednesday and Meg's brother Jack comes to DC to play DC United this Saturday which we will surely go see unless a deployed unit returns to Fort Bragg like it is looking like..... I am still working on the trim in the house after putting in hardwood floors. This is killing my ability to lay on the couch on the weekend and recover! (probably not a realistic expectation anyway!)

This weeks goal:

1. Swim 2X 1600 & 1 X 2300 w/a 1500 meter straight set (5500 total). Regain swimming wind
2. Avoid allowing my ego to take hold and end up running w/ alpha group at physical training
3. Listen to my body do all trg at a moderate pace this week (less some bike speed) in order to
heal my right side/ back..... don't add anything to the front end of the week B/C I feel good!


Not bad for a first blog..... I will update the site soon and get my training plan up.