Todde's Tri Blog

Today was my long ride. I rode from my house to san marcos and back. The total ride was 4hr/63 miles. I was hoping for 3.5hr ride but due to the wind and potty breaks it took longer. Most of the ride to san marcos is uphill and i averaged 16.7 mph. on the way back i at 15-20mph headwinds and only averaged 15.6 mph. I felt like i had to work my ass off the entire ride. I am very tired as we speak. No new years eve partying tonight. I have no energy and carson is sick. maybe next year. so long 2006!!!!!!!!!!!!!!!!!!!!!!!!!!

Thursday was a upper body and legs weight session during lunch and a 55min recovery ride on the trainer the same night. i continue to work on my single legs drills on the trainer which seems to make pedaling alot easier on regular rides.

Friday morning a ran on town lake. It was my first run down there in the dark and it was quite enjoyable. The trails arent busy with walkers, the downtown skyline is lite up, and the its quiet. This was my first run in a week due to a knee and foot issue. The kne was still tender as well as the foot. if the issues continue i will head back to the dr for some opinions. the run was 6miles (2x 3mile loops). the goal was for a somewhat easy lap followed by a quicker one. I really enjoy thr negative split theory in my workouts b/c it makes me start slow and pace myself early on. my first lap was 24:25 and the second was 22:50. the second lap pace was faster by about :32 per mile.

Sat will be an off day before month 2 of base training start tomorrow. i and 3.5 months out from the race so i need to buckle down and get my mileage up. I need to being swimming over 4k in at least 1 weekly workout, biking over 4hrs on my long ride, and running up to 2hrs on the long run by the end of jan. i will also get in a brick of 3.5hr bike and 1.5hr run.

didnt get my swim in until tonight due to work. swam 45min/2500m. work on endurance w a main set of 300m, 2x200m, 300m, 2x200m, 300mw/ :15 ri after the 300s and :20 ri after the 300s.

i am trying to keep the workload a little easy this week as an attempt to let the body have a minor break. the timing could not be better b/c my left knee has been really sore since my run last thurday. since then i did a transition run of 20min on sat and that is it for running. i plan to hold off until sat to let the joint heal.

Yesterday was a 2hr bike with some focus on force. the is a good time to work on my power output so i mixed in 3 intervals of 10-15min each in the big chainring at a low cadence. this was definitely tough at times and i know it worked b/c my legs feel like they went thru a heavy weights session. to make it even tougher, i did the big gear work going into the wind. afterwrds i got in a core workout.

today will be a 30 - 45min swim.

yesterday was the shorten version of my long ride due to this being a recov week. i rode 1:45 in thesmall ring working on a high cadence. afterwards i did a 20min transition run. my knee is really sore so it appears i will need to hold off running for a few days. afterwards i got in a core workout.

today was a 45min recovery and technique ride on the trainer followed by a upper body weights session.

tomorrow will be an off day and tuesday depends on my knee. have a merry xmas!!!!!!!!!!!

yesterday i started with leg weights and then hit the pool for a 50min/2500m swim. main set was 4x200m (150 free, 50 kick), 600m n/s w/ pull buoy, 16 x 25m w/ :15 ri (2-2-2-2 desc). swim felt good. left knee was sore for long run on thursday. as the long runs get longer i need to move to town lake for a softer surface.

today was the weekly long run of 1:33/12.5 miles. i hoped to negative split the run but my first 45min pace was 7:43 and the 2nd half pace was 7:45. i started a bit quicker than i needed to and i really hit the hills in the first half of the run hard. my legs were getting tired around the 30min mark. next week's long run will be limited to 1hr due a recovery week scheduled. In january i plan to extend my runs to 2hrs. feb 2.5hrs. march up tp 3hrs at least once. my running is feeling good but the true test will be my first big brick which will come early january. as for the 3m half marathon, i still think i can run 1:30.

this morning was 65min trainer ride. after a wramup and 10mins of 1legged drills i did 3x 10min intervals w/ 5min RI. the intervals were in a large gear at a good steady pace.

at lunch i got in a 1500m/30min swim. mainly drills and some 100s with the paddles.

today was a 55min/3000m swim. this was an ednurance workout and i tried to focus on holding for thru out the sets. main set was 400/300/200/100 mod pace, 300/200/100 n/s, 200/100 fast, 3x150 pull.

at lunch i got in a leg weights session

I started this morning with a 45min recovery spin on the bike. Afterwards i got in a 20min upper body weights session in. I planned a 30min swim at lunch but due to a heavy workload I was unable to get away from the office for lunch today.

Today was a tempo run at town lake. I ran 50min/7miles. I started with 2 warmup miles at a pace of 7:38 and then ran 15min 7:11 pace, rest for 5min at 7:35 pace and then ended the last 13min at 6:56 pace. overall pace was 7:18. The run was tough early on. I didnt drink enough water the night before and this morning and adding my congestion it sucked at the start. After getting warmed up i got into a nice groove. Legs feel worn after yesterday's bike and today's run. Tomorrow will be a recovery workout day with an easy bike and swim.

Today i did the 50mile dam loop with the ATC group. Temps out were good it was really windy. I tried to stay up with the lead pack to the cleaners but i was dropped at the first light on southwest parkway. After stopping at the red light i never had a chance to catch up. I met up with jonathan at the cleaners and we finished the ride. 360 was brutal due to a headwind the whole way. the total time was 2:45. I opted not to do a transition run today.

I have been under the weather the last few days. My allergies and sinus problems are really doing a job on me. I am fatigued and under to breath with ease. The last few days I have been suffering from diarrehea and lightheadedness. The lightheadedness was so bad yesterday i couldnt come into work until lunchtime b/c i couldnt drive until the feeling past. I think it is either my allergies or a vbug going around. The news this morning actually said this has been a recent outbreak of sickness in san marcos and this symptoms are the same as what i have. who knows. i do know it caused me to miss my swim and bike workouts yesterday but i was able to get some core exercises in.

This morning started with a 20min leg weights session and then to the pool for a 45min/2400m swim. The swim focus was on form. Good thing it wasn't on speed b/c i was getting tired fast. I think i am a month out from feeling decent about my swim but it will come around eventually.

This morning was the weekly long run. I ran 12mile in 86min. I felt great in today's run thru out. I have a few big hills in my run that take 5 - 10min to climb each and after those my pace slowed for a few mins but then i got right back into the grove. My last 3+ miles were at a strong pace and i didnt feel too fatigued during or after it. I also tried some new socks during the run. In my long run i have noticed some rubbing between the toes that has lead to blisters. I tried a pair of injinjii (sp?) which act like gloves and each toe in seperated. It felt wierd at first but i liked the overall. Other than my run a hae felt like chit due to my allergies so i passed on my core and upper body weight session today.

I was off yesterday other than an eating contest at Palmers for our Xmas party. After lots of cheesy starters and a few beers i ate a 10oz tenderloin steak w/ potatoes and cream corn. i chased that with coffee and a piece of pecan pie, a piece of key lime pie, and a piece of carrot cake. it was awesome!!!!!!!!!!!!

This morning was a 2500m/47 min swim. I mainly worked on form w/ drills. I mixed in the pull buoy. At lunch I got in 25min leg weights session and tonight was a 45min bike on the trainer which focused on technique.

Today was a suppose to be a long ride outdoors. However, the didnt cooperate so I road the trainer for 2.5hrs and then did a 2mile transition run. The bike went well, but when your on a trainer your legs never get a brake so it works you more than a road trip. My legs were tender from yesterday and today's ride so I didnt enjoy the run today too much. I ran 2 miles at 8min pace. Over the 2.5hr bike i took in 650 calories with no issues. I will continue to practice my calorie intake of long bike days and bricks to see what my limits are. Tomorrow is an off day which i am looking forward to.

Today i started with a 45min/ 6mile run workout at the track. after a 10min warmup i did 5x25sec strides with skipping and butt kicks during recovery jog. i ended the workout with a 5k TT that clodk 20min exactly. i did 400m splits on my watch with the 1st lap at 1:30 and last lap at 1:36. I did a good job of holding steady thru out the run and not pushing too hard. avg pace for the 5k was 6:26 per mile.

I immediately followed my run with a 60min bike workout on the trainer. i started with 10x 45sec one leg drills and went right into a 30min tempo ride. the first 20min was at a moderate pace and the last 10min at a moderate/hard pace.

This morning was a leg weights workout follow by a 35min swim. I swam 1850m and mixed in paddles and pull buoy into the workout. The arms are now tired after back to back days swimming for the first time in awhile.

I had a 1500m/25min swim today at lunch. After 500m warmup and did a straight 1k swim. Total time was 15:30 (i checked my time at 500m and was at 7:45 so i held steady). I focused on smooth/steady strokes and keeping my body sleek. I noticed some fatigue hitting in the 2nd 500m but i would expect that after lifting weights the day before. My goal for AZ is a 60min swim (4k distance) so I think i am looking good at this point. Easy to say when I only swam a fourth of the distance today.

Today marks my first full week of training since mid october and my legs are tired. Sad part is this is just the beginning and I have 4 more months until AZ. I do enjoy this feeling at times so its actually not a bad thing.

Yesterday i got an core and upper body weight session in at lunch. Last night was a 60min ride of the trainer. I started and ended the main workout with one-legged drills (these drills really do help your pedal efficiency) and in the middle was a steady 35min tempo ride.

This morning was my long run of the week. I ran 80min/10miles (avg pace of 8:04). My goal today was to negative split the 2nd 40min (goal pace was 8min first half and 7:50 second half). The results are in and i ran 8:20 pace for the first half and 7:49 on the second. I thought i was running better in the first half but i guess not. However i do hit a majority of the obstacles in the first half (a cross 2 trafficy roads, i have 2 big uphills of 5-10min each, and its dark still so its tough to see my pace on my watch). I will continue to work on the negative splits in my long runs and report back. Run as a whole went well. The hammy was tender stil from my last tempo run but I felt strong near the end and had plenty left in the tank. Damn I love long runs!!!!!!!!!

I have been having issues waking up in the morning. Yesterday morning i planned to run and then hit the pool. Due to lack of sleep, I hit the pool late and ran lastnight.

I got in 1600m in 30min at the pool. The main set was 3x100 easy (avg 1:30), 100 kick fast, 3x100 moderate (avg 1:25), 100 kick mod, 3x100 fast (avg 1:20) 100 kick easy. I enjoyed the swim and feel my form coming back. As i got the the fast 100s i could feel my form falling apart some. Need to focus on that form!!!

My run was a little of 5miles in 37min. I ran the mile loop by my house and wanted to negative split each lap. Mission accomplished! the following are the mile pace lap splits (7:37, 7:16 (too big of jump), 7:13, 7:08, 7:03). The ran felt good and my breathing was normal. My left hammy is a bit sore but it was expected due to the fast-paced concrete run. I continue to work on a quicker cadence. Its getting better but i tend to lose focus and revert back to big strides.

today was leg weights only. I am tired from Carson screaming in my ear last night so I am taking it easy today. I always like leg weights b/c it feels good to get a little burn in them. I like the fatigue you feel later that day and then the strength yoou feel the following days. I think this as helped to rehab my left knee and strenghten my quads and hammys as a whole.

I left the house for a 2hr bike ride this morning at 9am and it was nasty cold. A few minutes into the ride and my fingers were numb. I few minutes later and my toes were numb. Everything else managed to stay warm but i thought my fingers were goners. I really enjoyed the ride but it was really tough sledding when I had to go into the wind. I rode the 1st hr in the small chainring and focused on keeping my cadence up. The 2nd hour was for the big ring and again I tried to keep the cadence up. During the 2hr ride I saw a total of 5 people out on the roads biking. The best part of the ride was coming home to a cup of coffee and some pancakes and deer sausage. I made sure to call Amber 15min prior to arrival so she could get the skillet fired up. Once I was home it took 15min for me to get full feeling back in my left big toe. I think an extra pair of socks will help the feet but I am definitely need to upgrade my gloves (i wore some cotton knit running gloves that were a joke for cycling).

Today was a good long run. We did 2 5mile loops at town lake. The 1st loop was 41min followed by a 2nd loop of 37min. I continue to work on my cadence to improve my speed while becoming more efficient. I also hope the change will help prevent injuries. I felt strong thru out the run and manage to really push the pace on the last mile. Once i got home I got a core and upper body workout in.

I picked up some wool cycling socks today and I plan to put them to use tomrrow. I hope to get in 2hrs on the bike.

For a short week at work (4days) it sure seemd long. Yesterday day i pussed out of a bike workout and opt'd for extra sleep. This morning I hit the gym early for a 20min leg weights workout followed by a 40min swim. The swim was 2000m at a moderate pace. The main set was 350m, 250m, 150m, 100m, 150m, 2x200 (n/s) all on :20 RI. I was pleased with my effort and form. I had hoped to makeup my trainer ride tonight but I was caught at work late due to end of the month quotas. I plan a long run tomorrow and a 2hr bike sunday. I will mix in some upper body weights and a core workout.