Weekly Training Log: Week of February 9th, 2015 - Week #4

This was the last harder bike focused week of four.  My run milage was down quite a bit lower than I had wanted it, but I am still fine with that.

I had a four mile road race on valentines day that was a little long (4.12mi).  Finished the thing in 22:50.  It was my first time running a race at that distance and I liked it.  I set a 5k pr on the way - a little under 17:23 - give or take a second.  That's about 20 seconds faster than I have done before.

Progress is progress.


And... I finally got the treadmill.  It's a NordicTrack C1750 and I am absolutely loving it so far.  Since that happened on Monday, it goes in next weeks log.




Weekly Totals:
Swim: 3,100 yards
Bike: 640 TSS*  Highest Training stress score of the year - Not going this high for another month
Run: 21.2 miles (low but intended)

A sign outside of Aidens school.  He wanted to write that he loves his friends there.

Beth has gotten him on his bike.  He asked to go on it twice this week.

Woke up Valentines day to find some nicely decorated gifts.  Beth got me the large aerogarden.  It's a hydroponic indoor grow system.  I really like that thing.

I got this sweet picture right before I went to run that race in Loveland.  That would be Marley's snout.

I felt good and relaxed for the four mile race.  My pace was faster than I have ever gone for more than a mile.  Here is the 5k split proof.

Take a guess here.

Weekly Training Log: Week of February 2nd, 2015 - Week #3

I had the best overall training week of the year.  It's really tough trying to balance life/work/training right now but I am confident that I am doing a better job of it right now and learning how to do it a little better with each passing month.  I'll be getting a treadmill in the near future and I'm hoping that I can be even more productive with my early morning/evening workouts that way.

The one thing that I am not lacking in right now is motivation.  I don't know where it's coming from, but it is there.  I need to go with it and take care of myself and family.  If I do, I know it'll be another breakthrough season.

You are only in your early 30's and peaking in a sport once.  Now's my chance.

Weekly Totals:
Swim: 2,000 yards 

Bike: 550 TSS 

Run: 43.6 miles 

Aiden at swim lesson on Thursday

I have been taking Aiden to the Boulder Humane Society to see the dogs and teach him about pets/adoption.  Sometimes I wish we could just get a fourth dog.  Or not.

The Avalanche mascot was there.  Biggest dog in history.

Took a stop off the side of the road.  I have seen a line of decommissioned trains off of Valmont for a long time - You can walk up to them and check them out.

Weekly Training Log: Week of January 26th 2015 - Week #2 - Most awesome football game in history week

Last week was Super Bowl week.  No Denver Broncos, but that wasn't keeping me from the hype of NFL's greatest yearly event.  I was very fatigued on Sunday, so all I did that day was coach a clinic out in Longmont then head to my in-laws place to watch the game.

About that game - I'm still in awe of what happened.  

After trying to digest one of the most awesome championship games ever (across all of sport) last Sunday, I am starting to come to terms with what happened.  That game was inspirational and amazing to watch without too much emotionally invested...

The outcome and how that game played out reminded and reaffirmed to me the reasons of why sport is such an integral part of my life.  Anything can happen on any given Sunday.

But if the outcome isn't what you had wanted, you better get your ass up on Monday and work towards that next chance that you get.  Even if it's 365 days away.

And seriously, I have watched that Malcolm Butler interception play about 200 - 300 times.  That was a damn fine play by Butler.  

Anyways, about training: Much lower volume than I wanted this week, but that's fine.  It's January.

I am on a bike heavy focus still for the next two weeks... the trainer work has been paying off and I am hoping that it continues to do so.

I'm still barely touching the water, and intentionally laying off of tons of running on purpose.  I am looking at going down to New Orleans mid April for a 70.3 right now and can't wait to kick off my season and race again.

Swim: 1,100 yards 

Bike: 551 TSS/7.25 hours - Did't hit the 600+ TSS, still tons of threshold work done

Run: 26.1 miles - Lower than I was aiming for even during low run volume

I have still been taking Aiden to swim every Thursday at 5:30.  He is taking lessons in the "big pool" and the kid is impressive.  I'm really excited to see him swim this summer.

Aiden started soccer on Saturdays at Boulder Indoor Soccer.  

January and February have been VERY spring like in Boulder.

Mom and Dad are enjoying their winter time in Maui. We facetimed Pap while he was in one of Aidens favorite pools.

Weekly Training Log: Week of January 19th 2015 - First Structured Training Week of the New Year

This was my first week of structured training towards my races of the 2015 season.  My plan is to put in a high amount of work on the bike over the next few weeks and to reel back my running.  Im aiming to hit 600+TSS on the bike every week for the next three to four weeks while keeping the run at or below 40 miles/week.

Over this off season, I have already raised my FTP quite a bit from the last year and I'm really excited to see where that puts me in races.  My FTP was about 270w last year at this time, and I am at about 290 - 295w now.  I am thinking that a sub 4:40 or possibly sub 4:35 112 mile bike split may be in my near future.

My swim continues to be basically non-existant, but enough to keep a feel for the water.  I have not swam at all during the past winters and I am enjoying my small amount of time in the water this year.  I am hoping that by keeping a very small amount of swimming, it will make it really easy to get back into swim shape when I need to.



Swim: 2,300 yards (nothing really - enough to keep a feel for the water)
Bike: 613 TSS/8 hours 
Run: 33.1 miles

Did a treadmill half marathon - for no reason at all

Aiden and I went on some random errands, then to the Boulder Humane Society on Sunday.

My typical 4:30am workout done

At Home Depot on Sunday - We are looking at replacing the carpeting that we have on our stairs and upstairs at our house.

Aiden has a new Hawaiian friend

I have been able to take the dude to Swimming on Thursday nights.  We are going to have him swim on a pre-team this summer.  He is getting pretty darned good in the water.