Thursday 7/21

Above are photos from my first two Ironman attempts.  I am in NO WAY pleased with the Bio Mechanics displayed in either one of these pictures.  If I am going to go under ten hours at Redman, I will need to clean this up a lot. 

Training

Swim- 4x5minute efforts @ sprint pace effort (2 minute recovery) 

 Total Swim time- 20 minutes

Bike- 10 minute warm up (150watts) Main set- 4x5minute efforts @ moderate effort (2 min. rec)

Total Bike Time- 36 minutes

Total days training time- 56 minutes.

I also paid a visit to Jen Shepherd at Whole Body Integrative Therapy   to have my run gait evaluated for any bio mechanical deficiencies.  Jen was amazing and helped me free up my hips and pelvis to allow for a more fluidity.

Nutrition

B- Handful of almonds, banana, and two cups of black coffee

L- FAT turkey sandwich (whole wheat, 10 slices of turkey, 1 slice of REAL cheese, 2 cups raw baby spinach, mustard)

S- MIX1

Pre Training- cliff bar

Training (swim/bike brick)

PTR-MIX1

D- 1 box of Annie's organic mac and cheese (500ish calories) 2 cans of tuna, 2 cups spinach, 1 glass of skim milk.

My water consumption is typically around 5-6 liters a day.