Weekly Training Log 2017: Weeks 1 - 3

I'm bringing back my weekly log this year and am going to stay on top of posting every week.  I have the time and I also want to document my transition to being a "full time pro."  I'll post a quick recap of the week and about the training that I put in over that time.  I have done this in years past, but was not great about staying on top of it last year.

I started my "week #1" this year right after January first.  I was in Maui with my family over the holidays (parents living there) and spent the first full week on the island.  All the riding was done outside, and more than half of the runs were outside as well.  I had put in a 54 mile run week previous to the first week listed, thus was a bit fatigued on the run going into the first week listed.  I still pulled off close to 50 miles that week.  The swim was minimal and I aimed to focus on that once back in Colorado.

I landed in Colorado on January 9th after an overnight where I was able to get exactly zero sleep.  I ended up taking that day off of training, then getting in some pretty intense trainer workouts in the days after that.  I also made swimming a priority in week two and was consistent in getting in the pool, though not for many long workouts.

In week three, I swam very well.  I started feeling MUCH better and more efficient in the water.  We (the CAC masters swim group) did a 2,000m time trial swim on Thursday, January 19th - My goal was to go under 28 minutes.  I was 28:01.  This is a good starting point, and I will aim to be around a 26:30 in another month and a half.  I am noticing drastic improvement in feel for the water and overall speed in this second week of swim focused training.  I'm looking to get in 20k in the pool every week for the next 8 - 10 weeks.  Call it a swim focus if you like, I am just enjoying swimming for the first time in over ten years.

So there we go - I didn't post much about life in this one as I wanted to catch up with the basics of where I have been training-wise over the past few weeks.  Look for these to come out every week with my totals.  If there in any other information that you think would be fun to know, let me know in the comments and I will add stuff.

I'm looking forward to being as public and open about this as I can.  What I am doing right now is a once in a lifetime opportunity.  Good times ahead.

Quick notes on my training numbers:  The training time listed is MOVING TIME ONLY.  I start/stop my watch (Garmin 735xt) every time I stop peddling, running, and at the wall during swims.  I also calculate my bike milage based on a 22 - 24mph average.  Much of my training is, and will be done on a trainer, and I calculate the approx speed based on the wattage it takes to ride a certain speed outside.

Weekly Totals: Week #1 - By the Numbers - Week of Jan. 2

Swim: 6,436 yds 

Bike: 193 miles

Run: 47.3 miles

Total TSS: 1,034.7

Hours: 16:01

Days Off: 0

Weekly Totals: Week #2 - By the Numbers - Week of Jan. 9 

Swim: 11,292 yds 

Bike: 6:15 = 147 miles

Run: 21.7 miles

Total TSS: 869.3

Hours: 11:21

Days Off: 1

Weekly Totals: Week #3 - By the Numbers - Week of Jan 16

Swim: 19,025 yds 

Bike: 7:15 = 170.4 miles

Run: 23.5 miles

Other: Ski + 1.5 hours

Total TSS: 1,045.6

Hours: 15:45

Days Off: 0



As usual, I will post some pictures from the past few weeks in every training log.

My father and son playing on Kapalua Bay beach

Went out to dinner on New Years with these fine ladies - Sister Erin and wife Beth

Baseball

My parents with all the grandchildren

Landing back in Denver - First week of January

The bump is there - Baby #2 coming in July

My pool - I love this place.  CAC is the first swim squad that I have gotten to love since my college days

Aiden's typical Monday PM - Soccer

Skiing with my sister last Sunday

I was able to go up for an extra run with the dude.  I was extremely impressed with what he's able to do on skis.  He has been taking lessons at Eldora for the past two seasons.

Weekly Training Log for weeks 27 - 32: Ironman race season 2016 preparations - Vineman Race Week and a Summer Recap

Every time I think about the distance that an Ironman race covers, it doesn't make sense and it doesn't seem possible.  That's why it's better to not think and and just do.  I've done a lot of these, and done them relatively well.  I know I can do it, and the only way to get it done is stroke by stroke, and one foot in front of the other - from start to finish.  I'll be bib #13 on Saturday starting Ironman #13.  Given things go okay, it'll be my 12th finish at the distance as I pulled out of the Boulder race (intentionally) last year.  I'll be sure to have my Lucky Charms for breakfast that morning with the whole 13 theme going on.

I have not done a good job (or any job) of updating this site with my weekly training totals from this summer, but wanted to put my numbers up here from all of the past weeks/months of training.  Overall, I have not made may drastic changes in the way that I have trained over the past few years with the exception of trying to swim a little more in 2016.  As I go into another school year, I am going in knowing that I will be done working (in schools for now)  at the end of December.  I'm going to be working again at Longs Peak Middle for the next few months, then shift my focus towards coaching, training, and racing in the new year.  I figure that I have a limited time in this sport and I want to see what's possible.  I also really like working with athletes and would like to expand my coaching and mentoring in the sport.

I have put below my weekly totals for the past bunch of weeks.  This has been the majority of my summer vacation, and it's been a great one.  Some of the things I have done included...

- A few local races - I never raced outside of Colorado until 2010.  It was nice this year to really front load on some of the local/shorter ones.  This is how I got into the sport and it's nice to remember why I love it so much.

- I spent close to two weeks alone at home - Beth and Aiden went back east on vacation to be with my in-laws who are in Ocean City, NJ seasonally.  It was too quiet and I missed them.  I got in some good training, but oddly slept no better than usual.

- I went to upstate NY for a week vacation - We have a family place in the Adirondack Mountains.  I had some GREAT family time up there.  My sister in law (Erin) came from Spain with my niece, spent some time with my sister (also Erin), my Aunts, my uncles, cousins, parents, and other nieces and nephews.  It's a really, really special place.  I look forward to the day where I don't need to haul a bike there for training and can just relax and enjoy everyone a little more.  That day will come soon.

- Took Aiden to a bunch of movies and went to some baseball games with my dad/Aiden.  Going to movies became a summertime thing that I do, and will continue to do with my kid.  It's nice to do during hot summer days where I train all morning, then can take him to a nice cool movie theater and hang out for a few hours.

So that's what I've been up to.  A fair amount of training, and a fair amount of family stuff.  Not that different from other times of the year I guess.

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Overall, these past few months have pretty much been some of the greatest few months of my life.  I am more in love and thankful for my wife than I have ever been, my son is at a great age (5), and life is just pretty great.  I am content and happy with my life and my plan.  I'm confident about where I am going and looking forward to what's next.  I know there will be some ups/downs to come, but I'm thankful for good stretches of life like these.



Quick note about training and overall hours - The minutes totaled are ONLY the minutes I spend moving.  I stop my watch every time I hit a stoplight, hit the wall in a pool, or take a pause while running.  My overall training time would be way higher if I didn't.

Weekly Totals - By the Numbers - Week of June 13th

Swim: 12,154 yds 

Bike: 247 miles

Run: 30.2 miles

Total TSS: 1041.1

Hours: 17:22

Days Off: 0

Weekly Totals - By the Numbers - Week of June 20th

Swim: 17,008 yds 

Bike: 245 miles

Run: 28.3 miles

Total TSS: 1036.3

Hours: 16:22

Days Off: 0

Weekly Totals - By the Numbers - Week of June 27th

Swim: 14,217 yds 

Bike: 200 miles

Run: 40.1 miles

Total TSS: 1036.2

Hours: 16:40

Days Off: 1

Weekly Totals - By the Numbers - Week of July 4th

Swim: 6,758 yds 

Bike: 130 miles

Run: 54.4 miles - High for the year

Total TSS: 880.7

Hours: 13:41

Days Off: 0

Weekly Totals - By the Numbers - Week of July 11th

Swim: 7,437 yds 

Bike: 223 miles

Run: 33.2 miles

Total TSS: 978.6

Hours: 15:23

Days Off: 0

Weekly Totals - By the Numbers - Week of July 18th

Swim: 15,201 yds 

Bike: 213 miles

Run: 23.1 miles

Total TSS: 905.9

Hours: 15:31

Days Off: 0

Family picture from my parents deck in the ADK Mountains

Beth joined me for a stroke and stride for the first time in years.  This was my FIRST ever multi sport event in 2003.

Picture from Loveland Lake to Lake - I took a detour on the bike, but had a good run.  Know the course before you race.

Beth and my niece Autumn on Seventh Lake, Inlet NY.  Right off of the boathouse.

Baseball:  My love for this game grows again this year.  Baseball was the first sport I became obsessive/passionate about.

One of the four movies I took Aiden to in the past two weeks

On our steps in the ADK's - It was so great to see Erin/Lyla for the first time in a year

I could have swore that I jumped first.  Nope.  This is about a 4 meter jump.  It feels pretty high.

Strong Kids triathlon in Lafayette last weekend

Aiden and Beth after the Strong Kids Tri

Weekly Training Log: Week of March 14th, 2016 - Week #13: Highest Numbers of the Year/March Madness

In Training:  I have continued to feel "off" and it's kind of bothering me.  I had a few solid weeks of good intensity/volume for what I could get done, then after last week, I have been flat.  By this weekend, I started feeling better, but still not where I was.  I did set a record for longest run on the treadmill though - 17.5 miles.  That was the 1up of the week.



In Life: Aiden was gone this week.  It was quiet, quiet, quiet, and easy.  The week went by - I worked.  That was it.  MSU lost in the first round of the tourney - that sucked.
We had a good weekend with a fair amount of drinks and some fun.  All in all, life is good.  Spring has started.

Weekly Totals - By the Numbers March 14th

Swim: 6,100 yds 

Bike: 185.9 miles

Run: 43.3 miles

Total TSS: 1,044.2

Hours: 14:11

Days Off: 0

Bracket was fucking busted on day two.  I had MSU winning it all.  Nope - out in the first round.

This - crap

17.5 miles on the treadmill - A new record, and one that may never be broken

Aiden in Maui with cousin Autumn

Picture of the week - Glad the dude is having fun

Weekly Training Log: Week of March 7th, 2016 - Week #12: Aiden is off to Maui

In Training:  I felt HORRIBLE this week.  I was sore after my long run last weekend, and I'm hoping things turn around.  My intensity was down, but overall hours were good and consistent.  Not worried now, but off weeks suck.


In Life: I took Aiden to swim lessons on Monday, then plugged away with the week.  Aiden left to go to Maui with my sister and his cousins on Saturday morning.  That's about it.  We are kid-less for two weeks.  It'll be nice, but Ill miss the guy so much.

Weekly Totals - By the Numbers March 7th

Swim: 5,400 yds 

Bike: 193.6 miles

Run: 35.9 miles

Total TSS: 954.5

Hours: 13:32

Days Off: 0

Swim lessons on Monday

I don't think I've posted this.  It's father/son matching bib #'s from Ironkids events in Chattanooga and Racine.

Aiden stayed with Beth at a hotel on Fri night - They got up VERY early to get to the gate on Sat.

My sister on her way to Hawaii.  Four kids and all.  Good luck Erin!

This is how life is when a child is out of the house - our dog Kona

Weekly Training Log: Week of February 29th, 2016 - Week #11: Spring - the hurry up and wait for consistently awesome weather

In Training:  Getting caught up here - I had my first real "long run" of the year.  It was 17 miles and was set at a 6:52/mile pace.  It felt fine while running, but I was really sore for a few days after.  More sore than I have been for any 70.3 race in the past.  I think it may have been due to poor nutrition after the run and consumption of a few too many beverages of the adult kind that night.


In Life:  I got a few new items - wetsuit and speed suit - from Zoot this week.  It's honestly the first sponsorship products that I have ever received.
Saturday we had an awesome coworker and her boyfriend over for dinner at our place.  Thanks again to my wife for getting me to be a bit social.

Weekly Totals - By the Numbers Feb 29th

Swim: 5,600 yds 

Bike: 157.3 miles

Run: 42.4 miles

Total TSS: 930.4

Hours: 12:36

Days Off: 0

Thank you Zoot! Im looking forward to using the long sleeve in Oceanside in a few weeks.

Typical Sunday morning

Weekly Training Log: Week of February 22nd, 2016 - Week #10: Mommy's gone for the weekend

In Training: I am finding myself able to pound out more quality/higher intensity.  It was a good week in all, and I am ready to keep going.  I have a CTL of around 125 - 127 right now.  I think it will hover around that number until the end of our school year at work.


In Life:  Beth took off to go to Ocean City NJ for a funeral on Thursday.  That meant that I had Aiden alone Friday through Monday.  It was awesome.  I love alone time with my boy.
It was also the first time Beth was away (without me having grandparents close to help) when I needed to get in some training.  It worked out AWESOME.  He let me get in a two hour ride, then an hour run by myself.  He got to watch a movie.
Later Saturday we headed up to my sisters house to go to my Niece, Autumn's birthday party.  I stayed up there, had a few drinks, and enjoyed the night in Ft. Collins.

Weekly Totals - By the Numbers

Swim: 5,500yds 

Bike: 166miles

Run: 34.5 miles

Total TSS: 884.7

Hours: 12:09

Days Off: 1 - 2nd day off this year

I picked Aiden up with a new light saber to start the weekend

Marley with his cone of shame.

Boy and his dog

Up at my sisters - Kids having breakfast on Sunday

Another shot of dude with his sidekick

Autumn at her birthday party

Aiden brushing his teeth/me proving that he was while mom was away

Weekly Training Log: Week of February 15th, 2016 - Week #9: Emergency vet visit - First of the year, hopefully last

In Training:  I was in the pool for a little more this week.  It's still really tough to get in quality swim sessions right now, so I am just trying to get and keep a feel for the water.  My swim will ramp up as soon as work is done and racing starts to get going.


In Life: Took my son to swim lessons on Monday.  The kid is really good for a five year old and we plan to have him swimming on a team this summer.  On Saturday, my sister and a friend from Minnesota came into Boulder and we had a good dinner out on Pearl St.
When we got home from work on Friday evening, our dog Marley (a little minpin mix) had split his leg open.  650 dollars later he was good to go with stitches, meds, and a cone on his head.
Fun, fun week in all.  It's still so great to be able to spend time with my sister so often.  It's great to have her back in the great state of Colorado.

Weekly Totals - By the Numbers

Swim: 7,250 yds 

Bike: 192miles

Run: 30.1 miles

Total TSS: 955.8

Hours: 13:12

Days Off: 0

Aiden came home with this for Marley (our dog).  He wrote it himself.  It says "will you be okay marley?"  This dog brings my son so much joy and happiness.  I guess he is worth the 600 dollar emergency vet bill every once and a while.

Weekly Training Log: Week of February 8th, 2016 - Week #8: Football hangover

In Training:  I took off the Monday after SB50 due to staying up late and celebrating a bit too hard after a victory*.  It's cool though - it was my first full day off since January 2nd of this year.  Consistency is WAY up this year over last year, and fitness is too as a result.  I have yet to do any real time trial or race to really gauge where I am at, but I think I'm doing well.


In Life:  Great week.  Enjoyed the SB Sunday victory all week long, put in a solid week of work at Longs Peak Middle School, then had another solid weekend.  We were able to go over and meet a new family during the weekend.  A playdate for Aiden.  Had a few good beers and thats about it.
Beth also made us all an awesome dinner for Valentines day.  I grow more thankful for that woman by the day.  Thanks Beth - you are amazing.

Spring is right around the corner, weather is getting really nice, good stuff is coming.

Weekly Totals - By the Numbers

Swim: 2,750 yds 

Bike: 177.6 miles

Run: 31.8 miles

Total TSS: 857.1

Hours: 11:46

Days Off: 1 - First day off since Jan. 2nd

*hungover

I met my niece Autumn 5 years ago this week.  She used to be TINY!

Aiden and I getting our Super Bowl Champ shirts the day after.

Beth teaching Aiden how it's done

Playing soccer in Target

Beth made us an awesome dinner for Valentines day.