Just finished watching the clips of the IMCDA BT finishers again on iromanlive.com....that is some real motivation right there!!!

Here are were the goals for the month of June:


  1. Only one off day each week! As per the sked.  Yep!  Made it right up till today!  Taking today off too.  This is supposed to be a back-down week, so bite me!
  2. Strength/core training 2x/week ~ 1+00 minimum/week Nope, didn't make this one either.  Got behind until I bought the weights for home....doing better!

  3. Lose 5 pounds (starting at 188)  Nope, didn't make it here either...hovering around the 185-6 mark, but I have lost inches.  quite a few actually... as my clothes are getting very loose!  I will take that right now, but I still want to be lighter for race day!
  4. Stay at or below Z2 on all workouts.  Nope!  I had some fun runs that I pushed the pace and intentionally left the HR monitor at home....got to do better on this!
  5. Meet all "weekly total training hours" (9, 10, 11, 12 respectively).  Nope, but did go 7, 7.5, 9, 11, which were a great improvement over where I had been.

Bike:  increase in 178 miles!!!
Run:  increase in 25 miles
Swim:  decrease in 640 yds
Strength:  increase in 10 mins.
Time:  increase in 16 hours!!!

So how do you not make a single goal for the month, but still call it a good month?  Don't know, but that is exactly what I am doing.  I am very pleased with the results in mileage and time for this month, definitely a good foundation for my upcoming months of training for IRONMAN Florida.  Still leaves a lot of room for improvement too.  Now I just need to decide what my goals for next month are going to be....some of these will be there, I know I need a nutrition one, anyone else want to throw some out for me??? Go ahead....



No LT test today either.  The legs are still a bit fried from the bike LT on wednesday and I don't want to trash them anymore before my 11 miler tomorrow.  I will do the run LT next week, probably on Wednesday.  I will do some active rest tonight on the CT and do my 100+ RPMs Z1 ride for an hour.


TGIF & TGIAFDW (Thank goodness it's a four-day weekend!!!)  Nothing on the sked for the four days except training and enjoying the time off.

No LT test tonight.  I am going to use this as an off day.  I have a 4 day weekend coming up in which I will get some good training in, therefore today will be an off day, tomorrow will be the LT test in the morning (I am going to do it at work for some flat running ground), then the long run/rides this weekend and another on the 4th.

I didn't eat enough last night after the LT test/workout and I am paying for it now.  Very tired and absolutely zero energy left in the tank.  Gonna refill ad see how the day goes.  Another tough workout tonight, but I will be fine by then and ready to go!

  • 50m
  • 15.85 miles
  • 19.02 Mi/hr

20 min WU then 30 min LT test.

test results:
Distance: 10.35
Watts: 206 avg/283 max
MPH: 20.69 avg/22.6 max
cadence: 89 avg

LT results are listed above.  OUCH!  Never pushed 200+ watts for 30 minutes...that is a first.  The HR stayed low for the most part of the ride, that is what s weird...I would have thought on a test like this it would have been higher.  The legs were pushing all they could, but the HR wouldn't spike....go figure!

The sked is going to change a bit for today.  Per Mike Ricci's suggestion, I am going to do my bike LT test today, then the run LT tomorrow.  I guess that will leave a swim for Friday then back to the normal plan for the weekend.


  • 1h 01m 40s
  • 3000.00 yards
  • -----

WU: 1x300
DR: 6x50 pull
SET: 1x 300/400/500/400/300
DR: 6x50 pull
CD: 1x200

Up early and out to the pool.  Got to bed early last night and was able to get a good night's sleep for a change.  Maybe that is the key to not hating the 0430 swim mornings!  Doubt it...cuz 0430 still sux, but it worked today!  Now off to the showers then to work!   See ya!!!

  • 1h 00m
  • 6.43 miles
  • 09m 20s /Mi

Well, definitely didn't stay in Z2 with that pace. Oh well!

Guess I wasn't as sore as I thought I was this morning.  Had no motivation to run tonight, but decided that I had to get it done, so off I went.  Decided to take the Nano with me which I usually never do...it is a practice like you play mentality that I normally use, but tonight I decided to stray from the plan.  And that is what I did, all the way around.  Instead of doing a Z2 run where I would get around 5.5 miles during my prescribed hour, I decided that with the upcoming OLY, I would test to see how my legs would react to 6 miles while extremely tired.  Took it out at a little over 10 min miles, then I guess I pressed from there.  2nd mile came in under around the 18:30 mark, didn't look at the watch much from there, just got in "tune" with my music.....and at this point things got a bit weird with the music and the "shuffle"........with thinking about the OLY, that brought about thoughts of my birthday during that weekend, then Pirate Looks at Forty came on (I will only be 38)...that picked me up a bit, then around the 4th mile...the uphill mile of the run.. Hurt So Good came on, need I say more???....looked down and I was doing 9 min/mile pace up hill.  A couple of songs later....SuperFreak comes on and I started to laugh becuase I couldn't think of anyone else but Haley at this point!  (Sorry Haley, it's the uber Freak title you have ;) ).....then on the last mile, when I am tiring of the run and the pace, I get a little Red Rider and Lunatic Fringe.....kinda sums up this whole IM mentality, huh!   The cool down walk was to Rock You Like a Hurricane by the Scorpions......ok, so it was a head banging cool down....but it was fun!!!

A little sore today from the weekend of long workouts, but how can I complain....I wasn't the one doing an IM this weekend!  Great job guys on tough conditions (like the IM isn't tough enough)!!!


    • 2h 45m
    • 42.20 miles
    • 15.35 Mi/hr

    Lots of slow riding. It took about the first 1.5 hours for my legs to loosen up from yesterday. Not happy with the pace, but a good workout on a lot of rolling hills. Stayed under my HR goal until the last hill coming in with about 5 miles to go.

    max speed: 32.7
    avg. cadence: 87

    • 15m
    • 1.50 miles
    • 10m /Mi

    Short transition run after the bike ride.

    As I get ready to head out for my 3 hour ride, I will be thinking of all of those racing at IMCDA and BSLT 70.3.  Ride is complete now a quick shower and back to the computer to check on the racers.

    Week in Review:
    Time:  11+01
    Swim:  4500 yds
    Bike:  71.1 miles
    Run:  24.3 miles
    Weights:  45 min

    Longest training week to date.  Still had a missed swim workout and intentionally cancelled a bike ride on the CT due to a massage appointment, but overall a good week.  I wasn't as tired as the week before, so hopefully my body is getting used to the additional stresses being added to it.  Next week will be adjusted a bit to accomodate some LT tests D3-style, but will pick back up on the weekend with an 11 mile run and a 3+30 bike ride.

    Give 'em hell Stake (and others) at IMCDA!!!

    Good luck to all those doing Buffalo Springs Lake 70.3....enjoy the hills!!! 


    • 30m
    • 8.14 miles
    • 16.28 Mi/hr

    CT ride @ 100+ RPMs

    avg cadence: 103

    • 1h 44m 33s
    • 10.00 miles
    • 10m 28s /Mi
    • 15m

    Upper Body weight training and abs!

    Just got a call that Marla's best friend & mother are going to come out to Phoenix to watch me race at Ironman Arizona. This is going to be an emotional day (for all of us) as this race day is going to be on the 5th anniversary of Marla's death (She would have been 26).   For those of you that don't know, this is the reason I started with TEAM in Training back in 2001.  I completed my first marathon while she was undergoing treatment at St. Jude and it is why I have continued to complete these endurance events in her memory still to this day.

    Wow...what emotions I am feeling now....just don't have the words!

    1538:  Made up the 30 min of the CT ride that I skipped out on last night, then threw in a little strength session.

    0948:  Back from the run and it was great.  Under 10:30's for 10 miles and I did the 8:2 run/walk the entire time.  The first mile felt tough, but all the others I kept forcing myself to slow down.  Forgot the HR strap, but I would think my overall effort may have been a bit out of Z2, but it didn't feel like much, the RPE was waayyy low.  Just a good run.  I love those type of days!!!

    0530:  Heading out the door to get my 10 mile run in.  Then later today will be the make-up 30 min spin and I prolly will do some weights too.  Fun day...no work!!!


    Cavu9's Training Log

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