Kickin It

It's been just another week of training out there. I have been busting the chops with training last week especially with such a hectic schedule t work again.

 

Here's a quick run down of last week:

Monday - Easy recovery 6

Tuesday - 1m warmup, 5m@10k pace, 1m cooldown

Wednesday - Easy recovery 5

Thursday - 1m warmup, 3 lower loops tempo (each 3 seconds faster)

Friday - Recovery Day

Saturday - Easy 5 recovery, plus cross train

Sunday – Brick, 20m cycle, followed by 5m run (run was the Father's Day 5 Miler; Happy Father's Day, Dad!!)

 

The brick went great.  The ride was a little hard to get into, but once I hit transition, I started to fly.  The run went real well; each mile was a negative split.  Hit all the fluid stations, and body handeled everything perfectly.  Still felt energized after the race too.  Good sign heading into this weekend.

The sprint tri is this weekend, haven't practiced the swim as much as I should have, but I definitely feel ready for the bike and run.  This should be interesting. I can't tell you how excited I am to get out there.  I have been watching tri on TV (Universal Sports Network, my fave, check it out) for some time now, and have been anticipating this for a while.  It all just looks so amazing, the swim, the fast paced transitions, flying around turns on the bike, and then hammering it out on the run; leaving it all out there on the course.  I am looking forward to this weekend, and I can't wait to tell you all about it.

That should be it for now, this is carrying on longer then I imagine you would like to read.  I'll talk to you all later.

Cheers!

Took A Digger

Holy Hectic Batman, it has been a crazy week and a half. I have been in one bike accident, dog sat for a friend, doubled my longest bike ride in one day, found/signed a new apartment, went to a fundraiser, and saw Hangover. Some how I still found time for my training, unfortunately it wasn't a hard week of training. This week is off to a better start. Last Monday feels like a year ago, nothing is faster paced then NYC.

Here is the training through this past Sunday:

Monday (8^th) – 8 miles easy

Tuesday – 6 miles easy

Wednesday – Crosstrain

Thursday – 25 mile bike (with one crash in the middle, and a broken helmet)

Friday – Recovery

Saturday – 12 mile run

Sunday – 63 mile bike (easy out, hard back)

That was last weeks training. Nothing too hard, except for Sunday's ride. This weeks intensity will be MUCH harder. The crash last week was pretty brutal. I was going around a turn, when a pace line of "roller bladers" came towards me and wouldn't yield or move at all. Forced me to veer of the road and sent me head first over the handelbars, onto the asphalt. Ended up with a little road rash, a torn jersey, and a broken helmet. The rash isn't too bad, I've had worse; a little on the arm, and shoulder, down the back, and a great raspberry on the tush; sorry ladies for no pic of that, but we have to keep it PG on here. My helmet split through and through, clean crack from the base up to the crown. One hell of an argument for always wearing your helmet, no matter how advanced/experienced you are; it saved my life. I had some pretty bad whiplash though, took about 4 days for that to subside. Dr. Shure took care of that nicely yesterday and did his magic on my neck; feels amazing now, the man is great at his job. I don't think I could train the way I do without his help; check him out.

The rest of the week was easy, nothing hard. I guess it was a good recovery week for how much I have been slamming back into things the past few weeks. I feel great now coming into this week of harder training. The first Tri is coming up, and I think I am almost ready. I need a little more work in water, but the bike, run, and transitions are pretty in line. Things are looking good heading into next weekend. I have been digging the multi sport training, and I think it is doing wonders for my running times too. With that said, I have signed up for two more Sprint Tri's by August; one through NYRR, and one in OH. I am sure I'll find a few more too. Well, that has been a lot of info, so I'll cut it off here.

Training Week

Hey Everyone!!  Well, I had an exciting week last week for training.  By exciting, I mean, hard, challenging, and fun.  Most of all, I think it was very beneficial.  Lets go through the run down for the week.

Monday: Cross Training: Lunges, Push Ups, Etc.  Brutal, sore for two days after this.

Tuesday: 8 mile Tempo, with a push on the hills.

Wednesday: 4 mile warm-up, 3 miles of hard hill-sprints workout, 2 miile cool down.

Thursday: 2 mile warm-up, 5.4 mile Tempo

Friday: first recover day in 3 weeks.  Hot damn it felt good.

Saturday: 20 mile cycle, followed by 10 mile run

Sunday: 40 mile cycle, followed by one flat tire right before I got home.

If I haven't said it before, I'll say it now, I love being back into the full swing of training again.  Energy levels are back up, sleeping like a baby at night, diet is on par.  All in all, I feel great.  I am hoping to be in great shape for the Pancake Tri in a few weeks; it's going to be fun.  Until the next write up.  Cheers. 

Go out and have fun today!!

Back To Full Training

Alright, finally back into some harder training.  Lemme give a quick rundown for the past week.

Monday:  BolderBOULDER 10k (aka altitude training?)

Tuesday:  Easy 5 miler

Wednesday:  2m tempo, 6 Hill Repeats, 2 mile cool down (8.5 miles total)

Thursday:  20 mile tempo cycle (morning), Easy 7 miler (evening)

Friday:  18 miles easy cycle

Saturday:  20 mile easy cycle, followed with 8 miles easy run

Sunday:  4mile race (morning), BRICK Workout (Bike + Run) (evening)

 

Oh Baby it feels good.  The energy levels are back up and soaring again now.  The body is completely back to normal and ready for hard training again.  I can't wait to start getting into the thick of it this summer.  Here is the race plan so far for 2009.

(…the fun ones at least)

Flat As A Pancake Sprint Triathlon (First one, here we go!!!) – June 27

NYC Half Marathon – August 16

NYRR Sprint Triathlon – August 23

Fifth Avenue Mile (yes just 1 mile) – September 26

ING NYC Marathon Tune Up 18miles – September 27

Maine Peak Performance Marathon – October 4

ING NYC Marathon – November 1

Knickerbocker 60k – November 21

I'm sure I will find some more fun events to throw in there.

 

Another great week of training is ahead this week, I'll update with all of it at some point.  Until then, keep looking for the next big thing.  Cheers!