Weekly Training Log: December 14th - Offseason training week two

Short blog post just to put up the numbers.  I may come back and add more later.

Weekly Totals

Swim: 2,500 yards - School lunch break swims. Bonus workouts.
Bike: 332 TSS - all trainer - most are threshold/VO2 workouts. FTP still inching up.
Run: 49.2 miles

Weekly Training Log: December 7th - Offseason training week two

There isn't a whole lot to this week except for that it was five days of work with a weekend of Beth getting progressively more sick.  She ended up going to urgent care on Sunday and was diagnosed with the flu.

It was the most sick that I have ever seen her and took her out for more than a week.

Other than that, I did a little christmas shopping and was able to get in a few odd hours of some training here and there.

Weekly Totals

Swim: 1,100 yards - one time in, during my 40 min lunch at school - better than nothing.
Bike: 403 TSS - 6 hours (all trainer - most are threshold/VO2 workouts)
Run: 27.3 miles

Aiden - modeling his diaper before bed (a habbit to kick soon) and his "polar express choo choo."

Another trip to burger king with daddy.

Beth took him to see santa.  We missed out on "Santas House" this season.  Its an awesome tradition that we will continue to do when we can.

I dont think I have posted a pic of winter bike training ground.  This is it.  I have a nice TV to watch, have a laptot that I use TrainerRoad with, and have some palms/tropical plants for good company.

Christmas shopping Saturday evening with Aiden.  Mommy was really feeling sick by then.

He is intrigued by these things.

Weekly Training Log: December 1st, First Training week of 2015

So it starts - The push for another good season in 2015 begins.  I really think that I have another "gear" inside, thus I really want this next year to be a breakthrough.  Only time and hard work will tell.

I have taken a very nice, long stretch of two months full of unstructured and fun workouts.  During this time I have stayed fit, I have set a PR in the 10k (35:52), and have raised my FTP on the bike quite substantially (around 290w).  I have also gained quite a few pounds and have enjoyed not feeling like I need to get a workout in every single day.  I am remaining in offseason mode through mid January, but I'm aiming at upping the training volume starting now.

Oh, and I have actually been swimming every single week.  Not much, but some.

So now is the time where I am ready to refocus my energy and get some structure back and really focus on my goals for the next season.  I have some big ones for next year and I am ready and motivated to start working towards them.


I am half done with my season wrap-up/Kona race recap and will post asap.  Happy December.

Weekly Totals

Swim: 2,300 yards (plan on very small amounts like this to keep a feel for the water through winter)
Bike: 408 TSS - 6 hours (all trainer - most are threshold/VO2 workouts)
Run: 44.1 miles

We got our Christmas tree on Monday.  Aiden has been very into the holidays this year.  

I have started to take the kid to Burger King a little too much lately.  On the days when I pick him up in the car after school, he almost automatically assumes that he's going to get a "hangebuuur."

I took Beth down to Denver on Friday.  We stayed a night at the Magnolia right near 16th street and watched the parade of lights/enjoyed dinner and drinks.

On Saturday, we went to see the CU christmas choral/insturmental concert

I'm still here

Hey everyone - I have yet to post my season wrap up and my report from Kona.  I will try to do that today/tomorrow.  I am not forgetting this blog thing, and will be brining back my weekly training log for the next week through the next season.

It's been a great off-time/unstructured workout regime, and I am really itching to get back towards some more focused bike/run training.  I have tons of fast races and speed left in the tank and can't wait to see what I am physically and mentally capable of.

I hope everyone had a great Thanksgiving.  Cheers and Happy Holidays.  Party season is upon us.

Kona 2014: Day Four

Taper training for the day: 33 miles on the bike, 1,500yds open water swimming.

The day started with breakfast as usual followed by a ride out from the Sheraton onto the Queen K highway.  This is where the majority of the race happens on the bike.  Look for a picture from the Day three blog.  Very stark landscape.

I met everyone down at the pier - where the swim starts and where the transitions are for the race for a nice mile"isn" open water swim.

I have taken a picture here with my bike and Beth every year I have raced.  This time is was Aiden.

I went straight form the swim over to the King Kemeha Hotel for Athlete registration.  Fast and efficient process.  This race is good for a quick check in.

Boom.  Smile and all.  I do this pose every year.

A few pics from inside the registration area.  All of the blue shirts are volunteers.

I went straight from registration (without buying a thing) back to the hotel and had an hour massage. 

During the massage, he had fun.

First year I raced it was orange.  Last year it was green.  This year it's blue.

Faris Al Sutans bike.  The dude won this race in a speedo.  Hero.

My birth year.  Bud light sponsored.  

They gave us quality back packs this year as apposed to shit that breaks before you try to zip it up.

Aiden and I then had a hour submarine tour with Atlantis subs.  AWESOME experience here and a good time with him.  The sub goes down 100 feet and you jet around and see all kinds of awesome stuff including two shipwrecks.

Down the hatch

I love this picture.  The photographer gave me the pic for free because I was a DENVER BRONCO FAN!

ABC stores were my favorite growing up so I made him say cheese.

Then my fellow coach of IPA Endurance randomly showed up.  Bill, you are the shit.

We watched the parade of nations at fish hoper,  watched a good sunset, then called it a night.

Kona 2014: Day Three

Daily Taper Training:  6.5 miles of running and 32 miles of riding

Day 3: Slide/Fun/MNF/Fun/Swimming/Running and Riding

The day started out with a six mile treadmill run.  I had a few little pick ups, but for the most part it was nice and relaxed.

After the quick run I had a nice paper reading session/breakfast with Mom, Dad, and Aiden.  Enjoyed the best breakfast ever again.

Right after breakfast I took Aiden for a little walk down by the ocean.  

We took a selfie to send to Beth

Mom and Dad took Aiden for a drive down south.  This gave me time for a 45 minute nap and a ride out on the Queen K.  The bike was good and winds were "calm."

I am aiming to keep around a 210w average power for this race and I think I will be good to go with that.  Much of the bike course (first 40 miles/last 30 miles looks a lot like this.  Surface of the moon.

On the drive that everyone else took, they were able to go to a black sand beach and go over to Captain Cook.  I think that's were the poor guy was killed?

After the ride, I sat down and wrote my blog for the first two days here.  The kid was back and it was swim time.

See?  Swim with me daddy.

Facetime to Beth/Mommy

He probably hit up the slide about 20 or so times that day?

The Monday Night Football game was sort of interesting for a while so I sat around and watched it at the bar and grabbed a glass of wine. 

Mom and Dad sat and watched the little dude go down that slide then go back up it.

Dad and I had a beer/wine on the Lanai

And watched a pretty good sunset

Headed down to grab another great meal at the restaurant at the hotel.

Boom.  Day three down - Registration for the big one starts tomorrow.