• 2h 42m 05s
  • 42.50 miles
  • 15.73 Mi/hr

Another Z2 ride and this time I stayed to plan and just watched the HR, actually I didn't watch it like I should and was much lower than I needed to be (140) but we had a couple of riders that hadn't been out in a few weeks and I just stayed with the group. It is all about Time In the Saddle (TITS) right???

Goal HR was sub 140 and as you can see, I was well below that pace...the max did get higher than I wanted, but sub LT (157) on the hills.

  • 15m
  • 1.57 miles
  • 09m 33s /Mi

Quick transition run after the ride.

Good ride with the ladies...(FrankAmato left me hanging!!!).... easy ride then Damie and I did a short transition run then went to Waffle House for some carbo loading post-workout!

The ride was slower than I wanted, but it was very enjoyable and again, I kept with the back-down theme!  Lots o'hills too.  Nice leg workout!

Gonna catch the end of today's TDF then just relax until it cools off enough to do the required yardwork that I have been slacking on.

Week in Review:
Time:  7+00
Swim:  3000 yds
Bike:  58.35 miles
Run:  15 miles

Had a back-down planned, but when logging in to the "planned" calendar for the week, I decided that I really didn't need to back down this week.  Guess the mind & body knew better and decided that the back-down was very much needed.  I am glad that I did it, my body feels well rested and ready to kick it up for a week, then push towards the race week, then back to building on time & mileage thru the end of the month.  Looking forward to seeing what July is my favorite that is a big surprise since it is my birthday month.  :) But this should be a key month in the IM training building....


  • 1h 12m 18s
  • 7.00 miles
  • 10m 20s /Mi

8:2 run/walk

Decided to keep with the back-down theme of the week (I really don't know why I scheduled an 11 mile run) and decided to keep the run mileage down and get some rest this week.  Decided 5.5 would be a good number to do, but then got home and decided that I hadn't taken Champ for a run in a few I took him for a 1.5 jog around the neighborhood...a new PB for him on distance!!!!

OK here are the golas for the month of July:

1.  Eat to fuel the body, not quantity, but quality.  Count carbs/protein/fat/water intake!  (After the 4th of course! :) )
2.  Execute the workouts as they are prescribed.  if it says intervals, do intervals, if it says Z2 then go more going by feel.
3.  2+45 @ Chattanooga OLY on 7/16.
4.  Weights/core 2x a week minimum, minimum of 1+00.
5.  Goal weight by EOM = 180. 


Just finished watching the clips of the IMCDA BT finishers again on 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 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 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)!!!


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