Recovery Week

Recovery week was well needed. The 9 mile run during week 3 along with the 54 mile bike ride put my hamstrings in a "tight" position for two days.  The cycle we are on calls for a recovery week every 4th week.  The idea is after building your workouts for 3 weeks the body needs rest so it can effectively gain throughout the 20 week process.  

On Tuesday my training partner had a blow out.  It was only the second time he had rode his new bike, so it was a big disappointment.  Luckily I had my phone on me.  I gave my sister-in-law a call, and then she woke up Hilary who was able to pick us up.  We decided to do a celebration dance when she pulled into the parking lot.  These dance moves ended up on Facebook.  

Today's bike ride went well. I am finding it easier to maintain a 20+ mph while I'm cycling, which is a good thing this early into the cycle.  No significant updates thus far.  God Bless! 

Week 3: GAINS!!!

Week 2 went well.  Had a productive brick workout (where you follow up your bike with an immediate run) on Saturday.  The week consisted of 97 miles biking, 20 miles running, and 4.2 swimming.  My freestyle form continues to get better.  I contribute this to the catch-up drill, and the one-arm stroke drill--this drill is similar to the catch-up drill...instead of cycling through with both arms you focus on the stroke of one arm for 1 or 2 lengths of the pool.

Today we had a 1 hour bike ride.  I was able to notice improvement in my cadence at a particular gear today, which is a real improvement from where I was during week one.  The power in my stroke continues to become more efficient I hope this doesn't stop.  Biking is probably the most significant leg in triathlons, so if I can become a good cyclist that will help tremendously come November 13th.

Additionally, I began to run with Newton's this week.  They are a shoe company based out of Boulder, Colorado.  They help runners get away from landing on their heel, which can cause injuries to your IT band, knees, hips, back, etc.  I definitely recommend these shoes for anyone that is already a mid-foot/fore-foot runner.  I have always landed on my midsole (except when exhausted) so the switch to Newtons has been rather easy for me.  Furthermore, Newton's have a action/reaction technology that you can actually notice when you run, which helps your speed.  Thus far, every run I have completed in my Newton's has been faster than my typical times with "normal" running shoes.

Tomorrow, three of us are heading out for a 50-56 mile bike ride early in the morning!  I will definitely let you know how it goes.  Pray for no blown tires!  Other than that the training has been going well.  If you have any questions please feel free to ask!!!  Remember a moment of pain is worth a lifetime of GLORY!

GOD BLESS!!!

Half Ironman Training Week 2: Thanks 7-11!

I have decided to write one entry per week on this blog.  That way each entry is filled with substantive information and doesn't become boring.

Last week's training went really well.  After Wednesday's run my right hamstring was tender and tight, but I took a couple of Epson salt baths, and then on Friday I took an ice bath.  Everything was good to go for the weekend. The workout plan that we are using calls for heavy doses of training on the weekend.  This Saturday a 40 mile bike ride was scheduled with a 30 minute run as well.  During mile 26 we hit a heavy South Florida thunderstorm, and were rescued my a man named Shane aka the white knight!  He took Mike and I back to the YMCA, which was a 20 mile drive from where we were.  At the Y we finished up the ride on a stationary spin bike.  

Sunday's swim went well.  I'm really beginning to feel my form come into place, which will definitely help come race day.  On Wednesday's run I was saved once again by 7-11 when nature called.  I am known to the cashiers at every 7-11 in Naples as the sweaty man that comes in to use the bathroom.  We finished the week with just over 100 miles of biking, approximately 17 miles of running, and about 4 miles of swimming.

This week will call for more of the 3 events, so our base will continue to grow.  The legs feel great in the early stages of this week compared to last, so that's nice.  I look forward to the coming weeks, and especially to week 5 where more speed work is incorporated into our work out.

Almost forgot, today's bike ride went really well, but was filled with a sad moment.  We decided to veer off our regular route, so we could hit a bridge over I-75.  In Florida these bridges are our only hills.  After the bridge we headed toward Bonita beach road, and ran into a stray puppy.  He was mixed with some pit, and ran right up to us from across the street.  He smelled my shoes and ankle as I crossed the street (prolly some Bitty or Rocky scent he smelled :).  The pup continued to chase us until we were out of sight.  I almost had 4 dogs after that encounter.  :)  Hope he was just lost (poor guy).

Well, take care and enjoy the rest of your day.