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.