Light weight routine this morning followed by abs. Took the rest of the day off. Riding tomorrow then heading up to Boone again. Looking forward to another ride on the parkway and running in Moses Cone early Sunday morning with Tim Dupree. What a great place!!! Taking the wife and Maddie along this time to do some hiking, canoeing, fishing, grandfather mountain, checking out the local restaurants and whatever we can find to do. May come back next Tuesday but who knows.

Moses Cone Park is in the pic! Love it!!!

Riding 2 hours and swimming at noon then headed on up tomorrow. Will update this site when I get back whenever that will be. Peace!

Wednesday Log Continued

Swim

400 Yards Warmup

600 Yards Kick with kick board 75 x 8 on 2 Minutes

200 Yards Free Style Easy

750 Yards - 50 back, 50 breast 50 free, 25 parascope, 25 catchup drill with fast flutter kick, 50 Free style easy all x 3

1350 Yards - 8 x 75 on 1:20, 6 x 75 on 1:15, 4 x 75 on 1:10. Made em' all!!! (Slowest one in the pool but still got through them.

900 Yards Pull with paddles (300 x 3 with 20 seconds rest)

300 Yards Cool Down.

Totals

4500 Yards Total

2.56 Miles

Wednesday Log

Speed work this morning

3 Mile Warm Up

Negative Split each mile of warm-up but at an easy pace

800 Meters @ 5 K pace (6:20)

¼ mile recovery at slow jog

800 Meters @ 5k pace (6:20)

¼ mile recovery at slow jog

1200 Meters @ 5k Pace (6:20) with last 400 @ sub 5k pace (6:00 or better)

¼ mile recovery at slow jog

4 x 200 @ Sub 6

Cool down 3 Miles

8.75 Miles +/-

Now off to the office for a few and then to the pool with an interval bike session later this evening. Good training day!!!!!

Tuesday Log

4.32 Miles

Still in recovery mode to let all the training hours soak in.

Negative Splits
8:33
8:20
8:15
8:08
.32 at 7:50.

Very hot and humid out there already at 6:30 this morning.

Noon pool workout today

600 Yard Warm-up with 25 parascope drill, 25 free 25 parascope

800 yards - 8x100 Kick with fins on back on 1:55

1600 yards- 8 x 200 swim freestyle on 3:15

500 yards 10 x 50 parascope drill on 1:15

600 yards Cool down free

4,100 yards

2.4 miles total

Back from the mountains and one hell of a training weekend. Totals include -

Thursday before I left - 50 miles with JB. 4 x 10 Minutes at threshold. Averaged 22+ mph for the ride in some hilly ass areas. Started at 8:45 in the morning and just too dang hot out there and left for Boone.

Friday rode 4 hours climbing almost 5,000'. Very hard for me as I fell back on most of the climbs due to 1) not beeing a very good climber and 2) having a 12-25 cassette. I must have a 28 as anything over 12% grade was nearly impossible for me and there were a couple of 16% climbs which were a nightmare. I hit 50.1 miles per hour coming down Grayson State Park in Virginia. That was F U N, but let me say that was the fastest I ever want to go on a bike. I could have easily went faster but once the SRM hit 50mph, I came out of the aero bars and into the brakes. What an incredible feeling. Had a deer run out in front of me or I had hit a rock or a small hole in the road it would have been all over.

I could pull out front on the rollers and flats and push the pace but not on the hills on this ride. Ran 20 minutes around a track at a local high school after the ride with the marching band drum corps playing. Enjoyed that. Ate and then went and swam at the local gym. Tripp had a workout planned so we all followed that and got to race each other. Finished up and ate again!

Sat - Rode 4 hours again with around the same amount of climbing. Really learned a lot this day on how to maintain power and steady up a hill. Much better ride and finished stronger than when I started. Unbelievable views of the parkway, prettiest place I have ever seen other than the mountains of Austria..That's God's masterpiece!!!!!! Ran 2 miles after the ride around Bass Lake in Moses Cone.

Sunday ran 2 hours at a 9:07 overall pace but this included a 1 hour climb up to the top of Moses Cone on granite powder trails. I would guess my pace up would be around 10:45 or something like that, Damn that was hard running uphill for a solid hour! Jeff, Tim, Nick and Bill all ran away from me in the first mile but I loosened up and passed Nick and Bill and almost caught Tim before getting the top. I kept my heart rate under Threshold the whole time and was well pleased with the result. Tried to Climb the fire tower at the top of the mountain but HOLY COW that is HIGH. I am a wuss when it comes to heights and I was AIRBORNE in the army - go figure. The run back down was hard but with Jeff and especially Tim there to tell me how to do it correctly was cool. Tim has qualified for the BIG show in Kona this year and lives near Boone. He was our tour guide for the weekend. The man is a great athlete.

Saw some of the best sites the Blue Ridge Mountains has to offer. Breathtaking views, ridiculously hard climbs on the bike, SCREAMING decents, 30mph flat runs for miles, great weather. Just a great time!

I am looking for a road bike today!

I think we are all on board for IRONMAN CANADA in 2011.

Totals for the weekend

Biking

Thursday - 50 miles

Friday - 60 miles

Sat - 60 miles

Total - 180 Miles with about 12,000' of climbing and 11 hours in saddle

Running

Friday - 4 Miles transition run

Sat - 2 Miles transition run

Sunday - 12.7 Miles

Total -16.7 Miles

Swimming - 2500 Yards

Ran a 10k this morning with some embedded speed work. Pace was slow at 8:10 per mile but ran 6 20 second striders at 5k pace. Took a little break then got in the pool for practice at noon. Water was warm and the air was HOT! Hell of a workout with coach, 400 yard warmup, 200 yard drill work, 6x75 yard streamline kick drills, 16 x 75 on 1:30 trying to make them all under a minute. Keep most of them at 1 minute flat. Then more drill work and raced a 50 with Jeff (me winning). Then cramped up BAD! tried a 500 yard cool down but could not stop cramping in the calves, toes, arches of feet ect. Drank 32oz of water before workout and 32oz during workout and still was not enough. Still have to get on the bike for interval work tonight. Guess I will do a little bit of work first though I really don't want to.

Up early again to lift ( chest and back) and abs with Paul then finally going to get my long run in. Speed work tomorrow morning followed by another 2hours in the water and bike intervals on Wed evening. Seem to be getting back in the swing of things. Soooo looking forward to the "epic" training camp with boys in Boone NC this weekend. Long bike and swim on Friday, Long run on Sat with a ride in the afternoon then a loooong ride on Sunday in the cool temps of the NC mountains, sit in the cold river after and then head back home. Augusta training is on!!!!!

4000+ yards today in the water. 6 x 400 on 7 minutes and tried to make them on 6 minute so as to get at least 1 minute off. Managed 6:20's with the last one at 6:15. Lots of drill and kicking work as well. Somehow have to get 10 miles in before i call it day but busy day at work now. Too lazy to get up this morning at 3:45 to get it in. Man was I beat from yesterday!!!!!

Rode 85 miles today in 3 hours 55 minutes and was the longest ride for me since summer of '09. Was well over 22 miles an hour till around mile 70 or so then cracked. Cedar Creek mountain beat me up again. Too hot to run after, just went got a big ol hamburger. Still managed a 21.4mph overall pace and pulled several times. Blythwood to Ridgeway to Winnsboro to 269 to 321 to Cedar Creek Mountain and back to Blythewood. Trying to run 10 miles at 4a.m. before the gym opens in the morning. hmmm.

Picking up the bike with the redesigned braking system from Quintana Roo with new double in-line braking barrell adjustments whatever that means. Ready to get back at it, 3 hours of intervals in the morning then headed to the beach for the weekend for a couple of long runs. Looking forward to a long weekend next weekend in the mountains training with the boys for 3-4 days. 158lbs this morning, on my way down to 150.

2010 has been a pretty good year so far. At this point I have raced a total of 11 triathlons, many 5k's, 10k's, and several time trials. I am ready for an extended break in preperation for Ironman Augusta (70.3). Mechanical bike problems continue to effect me as the new Roo has several design flaws that are just driving me nuts.

Running has greatly improved this year but still has such a long way to go. Swimming has become a thorn in my side as times continue to slide from last year but I have just not been getting in the water enough. No excuses there. The bike times have also taken a hit in some races over last year but again just not enough time out there on the road. I do this for fun and towards the end of the last racing run the fun kinda waned a little bit. It was only racing, racing racing and no training. I was getting really burnt out.. I am going to step back and slowly get back into it. I have over 2 months to prepare for Augusta. I will be ready.

To be continued......