Swim. Bike. Run. 3NDURANCE.

Living to train or training to Live. I'll have to get back to you on that one.

Month: June, 2012

Cause you had a Bad Day…

You know those days when you go for a run and just feel like it’s the hardest thing you’ve ever done? Your legs hurt, your lungs are on fire and you are already going too slow to slow down anymore. Me too. The weird thing is you were cruising yesterday and felt great. In fact, the last few weeks of workouts have been strong but for some reason running that day was horrendous….

Does that sound familiar?

I have now had a few of those days this season. Maybe a handful at most. Since I started keeping my, accurately named, “recovery journal“, I have been able to pinpoint the reasons behind those awful runs. One or two were directly due to fatigue because I did not get enough quality sleep. The other had everything to do with dehydration. Both were equally terrible.

I was able to pinpoint the problem because I keep track of my food, water and sleep. Three key aspects of recovery between workouts. What I am ultimately getting at is that BAD DAYS are completely preventable if you properly fuel, hydrate and get enough sleep. So, keep that in mind when you are up late at night watching TV. Keep it in mind to drink a little water for every hour you are awake. Most importantly, keep that in mind when you are deciding what to eat.  


Week 7 – Filling the Bucket

Another week, another step closer to Great Floridian… Its funny how many of us take the time to train months and months for a singular event. Sure, we race many times leading up to the big day but those are just small pieces of the big puzzle. In fact, we train to build the endurance, speed, and strength necessary to reach our goals. Well, this is an every day effort. A little here, a little there. When the time comes, you want to be ready. Expressed simply, you need to FILL the BUCKET !

Training wise, the week was good because I have felt some of my recent fitness gains. I worked on speed Tuesday and Wednesday. Also, I spent a lot of time on the trainer this week and by Friday I was feeling it. I decided to get a massage Friday night to get ready for the weekend, which had me feeling psyched and ready to go. The long workouts on the weekend felt pretty good as a result.


Tue Jun 19 – (PM) 50:00 Run

Wed – (PM) 2:00:00 Brick

Thu – (PM) 1:20:00 Bike

Friday – (PM) 1:30:00 Bike, 60 min MASSAGE

Sat – (AM) 3:30:00 Bike, (PM) 1:00:00 Swim, 35:00 recovery Run

Sun – (AM) 1:50:00 Run, (PM) 1:10:00 Swim

9 workouts – – 2 swim, 3 bike, 3 run, 1 brick

Time Total – – 13:45:00 (not including the massage)

This week is a recovery week and I signed up for the Independence Day Triathlon on, you guessed it, July 4th. When else would I get to race mid-week ? Actually, this race is at Tradewinds Park where I did my first race in 2008 so I am pretty excited .

Week 6

Week 6 of my build up to Great Floridian felt great. I included a walk on my recovery day and yoga to start my day on Wednesday. The harder training gets, the more important recovery becomes.

I also did some strength work on Saturday, followed by the elliptical, to change up the routine a bit. I was getting tired of swim, bike and run workouts. Although, strength workouts always seem to hurt that much more when you have not been lifting.

I was dreading the pain that would become the run leg of my brick on Sunday. I went hard on the run to assess my fitness at this stage. I felt strong. The run portion was only 30 mins and I used the first 5 mins to ease into it and then progressively raised the speed on the treadmill by half a minute per mile pace, every 5 mins or so, until the run was done. I was happy with the outcome.


Mon June 11 – (PM) 40 min walk

Tue – (PM) 40:00 run to the pool, 45:00 swim (2000 yards), 25:00 run home

Wed – (AM) 1 hour of yoga, (PM) 1:20:00 bike

Thu – (AM) 1:15:00 bike, (PM) 45:00 run

Fri – (PM) 1:15:00 bike

Sat – (AM) 45:00 run, (PM) 45:00 strength, 30:00 Elliptical

Sun – (AM) 1:45:00 Brick, (PM) 50:00 swim (2000 yards)

Total: 1 yoga, 1 strength, 1 walk, 1 elliptical, 2 swim, 3 bike, 4 run, 1 brick

Total: 11 hours (not including the walk and yoga)

I had to fight with myself a little bit last week to stay on target. For some reason, it was tough for me to get into it mentally last weekend. I powered through and am glad I did. Consistency pays off. Well, at least I am hoping it does.