• 2h 11m 11s
  • 12.00 miles
  • 10m 56s /Mi

8:2 run/walk.

Beautiful day, great temps for running.

It is 5 friggin 30 on a Saturday morning and I am up!  WTF?  The things I do for a healthy lifestyle....

Out to go run my 12 miler this morning then back to watch the TDF.  Time Trials today???  Oh well, maybe even watch them from the comforts of my bed!  :)

And I did get the phonecall that I was expecting, so a bit more news on that once I return.  Gonna shake up things a bit.....but it is all for the better!

1030:  Back from the run.  It was a great day for running.  Didn't get above 80 until I was on my last 2-3 miles, then it seemed to heat up pretty quickly from there.  Glad I got an early jump on it.  Tried to go slow and just ran a comfortable pace during the 8:2 run/walk.  Looks like my run/walk times are steadily improving!  Yeah me!  :)  I could have gone more if I wanted too, but of course...I didn't want too!  Just stuck with the prescribed distance.  Nutrition on the course was a Gu @ 3, 6 & 9.


Oh yeah....the phonecall....well about 5pm last night I get a call from Andrea Fisher (yeah, that Andrea Fisher) and we just were talking about my upcoming IM (x2) journey.  She is just way too cool and a very down to earth definitely didn't feel like I was talking to one of the Ironman elites!  You just have to love how great these elite athletes are and how willing they are to help us newbies out.  Bet you can't find that in many other sports, can ya?  Well anyway, she decided to help me with my training and help me reach my goal of back-to-back IMs.  So, I guess I got me a coach again!!!  I feel more comfortable with having one.  My training has improved immensely over the last month or so, but that is due to much improved attitude and not the self-coaching....going it alone scares the shiznit out of me, so having Andrea in my corner is the final piece to this IM puzzle of mine.  Just got to do it now!  However, with her swimming background and ability, I have to admit that I am a bit scared of the swim workouts that will be headed my way!  ;)  Actually, I am pumped about the training plan that she is giving me and having the ability to chat with her about any questions along the way.

So now it is off to watch the replay of the TDF TTs.

  • 53m
  • 2500.00 yards
  • -----

WU: 1x300
DR: 8x50 pull
SET: 1x500/200/500
DR: 8x50 pull
CD: 1x200

Expecting an important phone call later today.......
Only got in 2500 as I couldn't get my lazy arse out of bed any earlier.

  • 45m
  • 13.68 miles
  • 18.24 Mi/hr

Z2 ride on the Computrainer.

  • 15m
  • 1.50 miles
  • -----

15 min transition run after CT ride and with Champ!

Estimated distance as Champ was in a hurry and I forgot to grab the Garmin.

Atleast I got the second half of the day's workouts completed.
Slept through the alarm this morning, so no swim.  I still have a 45/15 brick later today, so I will knock that out after work.  Have to swim tomorrow...have to swim tomorrow....have to swim.....

  • 30m
  • 3.04 miles
  • 09m 52s /Mi

Easy run after the morning PT. I will do the second 30 minutes after work.

  • 15m


Normal wednesday routine.  Early morning PT before work, then a short run.  The time only allows for a 30 min run, so I have to split my scheduled run into two parts.  Nice run this morning in the rain.

  • 3h 07m 09s
  • 51.00 miles
  • 16.35 Mi/hr

Z2 ride with the triathlon team (and others).

Got caught up in the excitement of riding in the peloton and wasn't watching my HR. On the way back, I let them drop me and I decided to train at Z2 even though I was all alone. Good ride...a couple of wrong turns on the way back, but overall I only went 1 mile longer than what I had planned.

Good ride with a different group of riders.  Enjoyable day with a few good laughs.  One poor guy had 4 flats.  Well actually two (one back/one front) but he had to change the back one three times.  Once for the original flat, the second for not checking the tire (lesson learned), the third for a bad tube, then within two miles the front flatted.  Needless to say there was much humor at his expense...then again, that just means I will be the next to flat.  Paybacks are a bitch.

Nothing else left on the sked for today.  Just gonna relax and continue eating bad for one more day.  Happy 4th everyone!!!

No swim today.  The pool had some sort of F-ing kids day going on so there was no room for laps.  :(  Thought about trading out for a run today, but decided that I need both swims this week with the race coming up on the 16th, so I am trading today for Friday's off day and I will swim Friday morning before work.  So all is good!  No harm no foul!

Finally able to sleep in for a change.  OK, only able to sleep till 0700, but that is another 1.5-2 hours more than norm, so I will take it!!!  Got a few errands to run this morning, then I will get to the pool this afternoon for the swim.

  • 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....


Cavu9's Training Log

 July 2006 
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