Race Week! 8/8-8/14

I am racing a 70.3 in Utah this weekend.  I had hoped to focus on it but I will be training through in pursuit of the bigger picture.... SUB 10!

Monday

Nutrition

5:30a-Quaker oatmeal, 1 tbs P.B.

7:00a- 2 cups black coffee

10:00a- 2 turkey burger patties w/ cheese

2:00p.- fish taco w/ guacamole

8:00p- 1/4 Chicken, salad, applesauce, quinoa

Training

12:00p- Open water swim, 30 minutes

5:00p- Dead lifts 5-4-3-2-1  max at 325lb    8 minutes

TRAINING... week of 8/1 - 8/7

This week has been a prime example of life getting in the way of training!!  I have missed several key training sessions due to coaching responsibilities.  I have also not been able to eat as "clean" as I would like leading into a 70.3

Life isn't perfect.  As athletes we need to do what we can when we can.  If we miss a set or have a bad training session the healthiest thing we can do is shrug it off and focus on tomorrow.

Bottom line is we should learn more from triathlon than just swim, bike and run.

Monday
 Bike-75 minutes at moderate to hard intensity /Run- 35 minutes off the bike, 6:40-7:00min pace.

Tuesday-
Swim- 800m 12 minutes

Wednesday
Bike- 90 minutes @ 228w on a computrainer / Run- 5x1 mile repeats (6:21-6:28 pace... 8 min. send off)

Thursday
Crossfit- 10 minutes of thrusters @95lbs do 4 pull ups every minute (84 complete) rest 1 minute then 10 minutes of Power Clean @ 115lbs, do 3 burpees every minute (73 P.C. complete) 
Total time... 20 minutes.  I did no warm up.

Friday
Missed yoga today :(
Swim- Open water 1200m.  18 minutes.

Saturday
Run- 40 minutes on trail in Estes Park! 
(I had intended on running longer but it was a new trail to me and it was getting dark.)

Week Totals

Swim- 30 minutes

Bike- 2 hours, 45 minutes

Run- 1 hour, 55 minutes

Strength- 20 minutes

Total:  5 hours, 5 minutes

My trip to Chicago....

I took all day Friday and Sunday off from training.  I went on a moderate paced tempo run with Jess Fisher on Saturday morning.  It was more of a detox event than a training event. 
Run- 35 minutes (7ish minute pace)


Nutrition... (If you want to call it that)

Friday wasn't terrible. 
Skipped breakfast, no time.
Lunch- half a chicken and zucchini from whole foods
Beers on the patio.... maybe 7, maybe 8.  There were a few glasses of rum in that mix as well.
Dinner was solid.  Two kinds of pasta, steak and some kind of chicken.
More beers,  more beers, then a couple more.  (I believe the days total was somewhere in the low 20's)

Saturday-
slept through breakfast.
2:00pm- roast beef sandwich on wheat.
2-6pm- 3 beers and a flask of rum
5:50pm - cliff bar
6:30-3:00am- more drinks than I could possibly count.  18-20 is close)

Sunday-
10:00am- put breakfast on Matt Voll's room tab, THANKS MATT!  scrabbled eggs, 2 pieces sausage, a bunch of fresh fruit and a vitamin water. 
4:00pm- Buffalo wild wings BBQ Cheese burger and Fry's (I know, I know)  2 beers.
5:00-9:00p- 5 Bell's Oberon's!  LOVE EM!

Monday- (Traveling again)
4:00am- black coffee
5:30am- Cover your ears.... McDonald's.  I know, I know...  I had the oatmeal, a large OJ and most of an egg Mcmuffin.  (which tasted like a hot dog for some reason)  
10:00am-  BACK HOME!!   5 DELICIOUS banana, protein pancakes with peanut butter and honey.
2:00pm- cliff bar
3:30pm- two Mix 1's 

This weeks total training time

Strength- 60 minutes
Swim- 67 minutes
Bike- 2 hours, 59 minutes
Run- 1 hour, 33 minutes.

TOTAL:  6 hours, 39 minutes.

Thursday

I will be taking my first true vacation in over a year this coming weekend to attend a good friends wedding in Chicago.  This will no doubt wreck all of the hard work from this past week.  I will try my best to track all caloric intake over the next 96 hours, but I have the feeling that I may be a little embarrassed to display it on a public forum as most of it will be liquid based!

Training
7:45am- Crossfit WOD (101 Pull ups, squat jumps, push ups, box jumps & kettlebell swings, with 3 burpees every 2 minutes.... While wearing a weight vest)
Total time-23:32

5:45pm - Open water swim; 7x2 minutes at sprint race pace with 1 minute recovery. 
Total swim time- 23 minutes.

6:30pm- Bike; 15 minute warm up, 5 x 3 1/2 minute hill repeats on an 8% grade.  12 minute cool down.
Total bike time- 59 minutes.


Nutrition
6:30am- black coffee, cliff bar
7:45am- CF WOD
8:30am- Mix 1
10:15am- 6 eggs, 1 piece wheat toast
1:00pm small bowl of granola cereal, half cup skim milk
3:30pm- Turkey and bacon sandwich
5:45pm-swim...6:30-bike
8:00pm- Chipotle steak fajita burrito, a few chips with guac.

My body feels quite beat up right now.  My intention was to swim at a moderate level but had an chance to swim with Pro triathlete Jordan Jones from Colorado based team Riptide Multisports, and couldn't pass it up.  I am quite sure that my sprint effort was his moderate, but it is always beneficial to train with better athletes. 
Ironic thing was by random chance I ran into Tyler Vollz who is ALSO a member of Riptide while on my 3rd hill repeat.  On a mountain bike he gave me a decent run for my money!!!  Luckily I was on the Valdora "Black Pearl"  which climbs like a billy goat!   Sorry T-VO  not this time!

Wednesday 7/27

Training:

9:15a- Crossfit Workout of the Day (WOD)
21-15-9 of
knee to bar & ring dips
Total time - 3:52 (we'll round that up to 4 minutes though)

12:30- Run (hill repeats)
warm up- 7 minutes, easy/moderate
main set- 10x1 minute repeats on a 6% grade
cool down- 9 minutes, easy/moderate
Total run time- 26 minutes

Nutrition:

7:00am-  1/2 cliff bar, 1 cup black coffee
9:15am- Crossfit WOD
9:30am- Mix1
10:00am- Chai tea
11:15am- Turkey sandwich, 1 cup applesauce
12:30 - Run
2:30pm- left over turkey pasta (I don't measure my food anymore, but this about 3 handfuls)
8:30pm- 1 box of Annie's organic wheat mac & cheese with 1 can of tuna and a turkey burger with cheese.

**I have noticed that not having enough calories earlier in the day leads to over eating at night.  This is a failure to prepare on my behalf.  Also, having 6 hours in the afternoon without any caloric intake is unacceptable.

** Sleep has also been an issue.  I have been working later and starting earlier.  I am usually to bed around 10 and up at 5am for 7 hours total, but this has been reduced to as little as 5 hours per night this week.  Cortisol levels have consequently increased as a result.  MUST TURN OFF THE PHONE AT NIGHT!!!!!!

Tuesday 7/26

The timing of this shot is a little off.

Got in three QUALITY sets today totaling just over 2 1/2 hours!

Training
7am- Swim; 300m, 250, 200, 150, 100, 50, 50 where the last 50 of each is max effort sprint
 (1100m.  22 minutes total including recovery)

9am- Squat cleans (10-9-8-7-6-5-4-3-2 starting weight 95lb/ending 175lb + 1 rep max power clean)
12 minutes

1pm- Bike; 40 miles with half dozen 5 minute threshold efforts. 
Total time 2hrs.

Nutrition
6am- coffee, 1/2 cliff bar
7am- Swim
7:45- Mix 1
9am- Crossfit strength WOD
9:30am- Protein shake (basic whey 35g.)
11:00am- Turkey burger, baked sweet potato
12:30 - 1/2 cliff bar
1-3:00p- Ride (1 cliff bar, 1 gel)
3:15p- Mix 1
7:00p- Full plate of organic wheat pasta with zucchini and ground turkey.

Monday 7/25

Training

Workout #1... Crossfit
Warm up- 400m row, 20 walking lunges (3 minutes)
5 rounds for time of...
1 mile run, 30 box jumps, 20 wall ball, 10 kettlebell swings.
(run times 6:10, 6:22, 6:30, 6:50, 6:05 = 32 minutes of running)
Total time w/ warm up- 50 minutes

Workout #2....Swim
5x250m where the last 50 is a sprint.  Recovery is 10-12 seconds between each set.
Total swim time- 22 minutes
Total swim Distance- 1,350 (includes 100m cool down)

Nutrition

6am- banana, 1 cup black coffee

7am- CF workout

8am- Mix 1

10am- 5 eggs, 5 pieces sliced turkey, 1 piece whole wheat toast

11:30a- Swim

12:30- Two chicken sandwiches on whole wheat

5:00p- cliff bar

8:00p- double turkey burger, two baked sweet potatoes.

I am honestly surprised at my low caloric intake.  In previous Ironman training cycles my caloric consumption is typically 7,000-10,000 calories a day.  I know that I am not even taking in 1/3 of that currently and I feel great!