Wed - 9/7 - Run 5.0 miles

Natalie wants me to pace her Sat in the 5k in Sweetwater. She wants to break 26 min, so we've sort of set a goal pace at about 8.15. That pace is a bit slower than normal for me, so I was a bit nervous that I would go out too fast. Today's goal: Hold 8.15s. I ran on the track so I could monitor lap speed. I checked my watch every lap or so for the 1st 2 miles then ran 3 and only checked every 1/2 mile. Lap times were 8.14/8.14/8.14/8.16/8.12.

Tues - 9/6 - Bike 21.4 miles

I started my Tuesday nite group ride with Josh and John but we started from the high school. It had rained most of the day, but looked like most of it had moved out except for a drizzle. About 5 miles in I noticed I was having trouble keeping up even on the relative flats. I lost them coming by Mayfield's. I told Josh and John to go on; that I was cutting my ride short. I took Cedar Springs to Riceville Road. Just before Riceville Rd, it came a downpour. It was cool, 65 degrees, and raining pretty steadily. The rain let up about the time I reached RES and I road into the high school in about 1 hour 10 min 30 seconds. An 18.2 mph ride with rain that most of the time I was content to just spin.

Although I couldn't keep up today, I really think my cycling has come along the last couple of weeks. I need to get on the trainer soon to see where I am.

Sat. - 9/3 - Run 4.75 miles, Bike 28.0 miles

I ran with my old high school's CC team this morning for their first track session of the season. The workout was 6x800 at race pace speed. I haven't raced a 5k recently without it being off the bike at the end of a triathlon/duathlon so I'm not sure where I am right now. I estimated in the 21 minute range (I feel quite sure I've slowed over the past few months). The CC girls chose 20:30 as their race time which meant 1:40 lap or 3;20 800s. I didn't want to run slower than them (ego) so I decided to do the same speed. I ran with friend, and the HS's principal, John. We went thru 1st 800 at 3.17, then hit 2 and 3 @ 3.20. The 4th and 5th were 3.19 and 3.20. We quickend the last one for a 3.11. The CC coach was impressed with our consistency and how 'easily' we hit our times. He had to shorten the girls distance as they were struggling to keep pace. That's a good sign for me b/c I know I haven't put in the distance that they have. Coach thinks John and I can break 20 by our next 5k on Oct. 8. We shall see. Finished with 4x200 @ .40/.39/.36/.33.

As a cooldown, John, Josh and I went for an 'easy' 28 mile ride. It was a hillier route than I would have picked. I bonked 'cause I hadn't eaten enough for breakfast to support the effort/time of the workouts. The easy part was that I didn't push any of the ride. When they started to drop me on the hills I let them go and rode at my own pace. Time and distance after the track session made for a hard workout. Not the speed.

Great training day!

Saturday - 8/13 - run 2.1 miles

AM) Ran my 2 mile route from home. This is going to be a staple tempo run for me over the next several months. Two weeks after Tucson I ran it in 13:49. Today was 14:09. Sad to say I'm slower 3 months later but I knew I was. Probably not as bad off as I had feared.

Friday - 8/12 - run 3.0 miles

3 miles on the school's new treadmill. I now have no excuse not to run after school. The last 2 days I have picked the boys up from the sitter's and gone back to school to run. The boys have had fun playing in the gym. It is easier to just go home, but hopefully I can make this work for at least a few runs each week.

Friday - 6/3 - run 4.0 miles

Nothing special. No watch. Ingleside to City Park.

Thursday - 6.2 - bike 24.2 miles

Group ride in 1.11.45 for avg 20.24 mph. A good ride.

Wednesday - 6/1 - run 5.0, bike 22.5

I met John this morning at 6:30 and ran 5 mile route from city park thru ridgeways.

1 - 8.45
2 - 8.12
3 - 8.04
4 - 7.55
5 - 7.34

40.31 total time or 8.06 pace. It was a slow 1st mile getting warmed up. I don't like running 1st thing in the morning, but last 4 miles were good.

Then I jumped on the bike for a 22.5 mile ride out to piney grove (and some). 34.25 minutes out and 36.31 back. Pretty good return considering I felt like I was slower than that. A good day.

Tuesday - 5/31 - bike 7.0, run 1.0

Let me start by saying I went in to today knowing that if I did anything it would be a positive thing. I had to work and my wife had to work which meant that I wouldn't have the opportunity to train until she got home around 6.30. I also know that she is off tomorrow and Friday and I will have a few hours free on Thursday when I take the boys to the sitter. So I am planning on three solid days of training. Just getting out the door (as I say) today was a bonus.

My 7 mile loop from home on the bike and 1 mile off the bike in 6.45.

Monday - 5/30 - bike 20.2 miles, run 2.0

Brick session with Burroughs. Rode from city park to piney grove and thru so. liberty. An hour and 4 minutes (18.9 mph). Then 2 miles around city park at 8.09/7.55 - 16.04. It was HOT!

Saturday - 5/28 - run 7.0 miles (Expo 5k)

I ran the Knoxville Expo 5k this morning. My plan was to go out and run a hard 2 miles to see where my time was for 2 (my next duathlon is 2/10/2) and then hopefully hold on for a decent 5k time. I was quitely hoping for under 20 minutes although I really didn't think I was at that speed. The first mile went about as planned, though, in 6.19 but I fell off the pace in mile two which contained a 2-3/10 mile hill that was unexpected. Mile 2 = 6.59. And then I ran a 7.23 mile 3 with a .29 second finishing tenth for a 21.10 time. Slower, much, than I had hoped but I finished 3/22 in my age group (and got 2nd medal as #1 was a masters winner) and 19/377 overall. Not too bad considering my longest run in the last 8 weeks has been 4 miles!

1 mile up

3.1 race

3.0 down

Thursday - 5/26 - bike 10.0, run 5.0 miles

AM) I bike 10 miles on the cycleops at 22.6 mph then did my 2.1 mile run from home. Not the fastest I've ran it lately but my effort was quite controlled. Pretty decent times - 7.35 up the hill then 6.51 back. Never pushed.

PM) Run 3.0 miles. I didn't even take a watch.

Tuesday - 5/24 - run 4.0 miles

McMinn track:

1 mile up: 7.56

800 - 2.58
800 - 3.01
400 - 1.32
400 - 1.35 ???
200 - .41
200 - .41
200 - .40
200 - .41
200 - .41
200 - .40
200 - .40
200 - .40
200 - .35

1/2 cool dwn: 3.47

This was supposed to be 4x800 at 2.56-3.04 and 8x200 at .40-.42. After the second 800 I knew I was in trouble; wind, hot, calzone at lunch, extra 7 lbs, whatever - it just wasn't happening. After the 1st 400 of interval 3 I was at 1.32 (low end of the pace I was supposed to run) and I cut it to a 400. At this point I was only about 80% sure that my last 800 was going to be a 400 as well, but as I went thru the 400 in 1.35 I stopped for a 400 instead. I then did the 8x200 at about what I intended and did one more (trying to make up for the shortened 800s). Not pleased with the 800 efforts but not entirely disappointed with the workout in total.

Sunday - 5/22 - run 2.1 miles, bike 21.5 miles

2 mile run from home. Out mile uphill in 7.24 (one of the fastest times I've ever run out) and 6.24 back. I've run faster back but always with the goal of running as fast as I can. Today was just a solid effort then pushed the last 2/10s or so.

Bike 21.5 miles from city park to piney grove. 19.4 mph out in the wind. Slow back. Then ran 3.07 half off the bike. Again solid effort not all out. Better than expected.

Wed - 3/2 - bike 16.2 miles

16.2 on the cycleops. This was a staple ride last summer before Mtn Lakes. My ride two weeks ago was much better than my last ride two weeks before Mtn Lakes. Tonite's ride was much better than two weeks ago. 23.7 mph, 96 cad, 183 power and 147 HR. A very good, albiet short, ride.

Oh, and I woke up this morning at 180 lbs!

Tues - 3/1 - run 6.0 miles

wu) 1.5 miles

1/4 - 1.24
1/4 - 1.27
1/4 - 1.23
1/4 - 1.23
1/4 - 1.19
1/4 - 1.21
1/4 - 1.18
1/4 - 1.12

cd) 0.75 miles

6.0 miles total. Good workout. The first few I felt like I was just cruising.

Mon - 2/28 - bike 15.0 miles

15 miles on cycleops.

Week Total - run 23.2, bike 47

Very average week. A couple of solid runs tho.

Sun - 2/27 - run 8.2 miles, bike 12.0

I scrapped the long run of 16 miles today due to time restraints. I had to get back to take the boys to Wee Bounce. Totally worth it. Anyway, I ran 8 miles on the YMCA track. Progressive times - 8.31/8.21/8.16/8.10/8.04/7.57/7.51/7.16. It ended up being an 8.03 pace. A good run. Seems like all of my normal runs lately have been really good. It's the speed work that is frustrating me.

I biked 12 miles on the cycops. 22.5 mph, 157 power, 91 cad, HR 138.

Sat - 2/26 - run 6.0 miles

wu) 2 miles

1/2 @ 5.49 pace
3x1/4 @ 5.49
1x1/4 @ 6.00

cd) 2 miles

* on treadmill

Fri - 2/25 - bike 15.0 miles

15 miles on the cycops. It felt like possibly my best ride but not quite. About the same as my best ride 2 weeks before Mountain Lakes. Shorter but same mph - 22.8 & cad - 92. HR was higher at 145 but so was power at 167. An ok ride. Butt is not getting used to anything longer than 30-40 minutes which is a concern. Gotta stay in aero longer than what I am if I am to maximize the aero benefits and power.

Wed - 2/23 - run 2.5 miles

The worst day of training I've had. I've felt better about days that I took off entirely than I did about this. I started and just never was able to shake off whatever I was feeling.

Tues - 2/22 - run 2.0 miles, bike 20.0 miles

AM) I got up this morning with a very scary feeling that I was slow. I've had some good runs recently with good times at varying distances, but all training runs. I've done nothing out of the ordinary at shorter speedwork type runs. So, I decided to do my 2 mile route from home. A route I've done hundreds of times and I have much data to compare times to. And because I generally have a good knack for running what I say I'm going to, I wrote down my goal times (I really didn't believe them, they were more of a hope). My uphill mile out I wrote down 6.56 (really didn't feel this one at all) and ran 7.27. It was windy and I didn't push, tho, b/c the mile back was the focus. I wrote 5.32 for the goal and I approached the 1/2 at 2.40-2.45 and although, I almost always, if not always, run the last half faster than the first, I went about 10 steps past the 1/2 and stopped running. I was hurting and mentally didn't think I could keep the pace. Which if I had, I would have run well into the 5 mins. I walked about 0.2 mile and then ran a 1.12 quarter. I am mentally a wuss right now. I definitely need to do more speedwork as I think these muscles are weak and begin to tire quickly. I hope that is what it is. I noticed a workout in my log from 2009 that was a 13.9 mile run and the time was 5 mins slower than my 15 mile run from 2 weeks ago. That has to account for something, doesn't it?

PM) 20 mile bike on cycops. 20.8 mph.

Mon - 2/21 - run 4.6 miles

I ran the regional park trail today twice. 1st lap in 21.28 (9.20) and 21.56 (9.32) for 2nd lap. Two of the quickest times I've ever run the trail and I was only trying to maintain a solid pace, not all out.

Week Total - run 22.1 miles, bike 68.0 miles

Nothing to say.

Sun - 2/20 - bike 16.0 miles

16 miles on cycleops at 159 power, 22.6 mph, 137 HR. Butt hurt so I got off. I'm a wuss!

Sat - 2/19 - run 8.6, bike 22.0

22 mile bike on the cycleops. 20.7 mph, 143 power, 84 cad and 125 HR. This was an easy ride with the goal of 22 miles in the saddle and time in aero. I did 12, 10, and 7 minute stretches in aero.

8.6 mile easy run. Averaged 8.24 and I felt much slower than that. Mostly because I had eaten, a lot, just a couple of hours before and I felt fat most of the way. I tried to do a couple of race pace halves, which I did, but I also didn't do as many as I had wanted to. It just wasn't working.

Thurs - 2/17 - bike 26.0

26 miles on the cycops. This was done in two rides of 16.2 and 9.8. The 16.2 I wanted to push a little and compare to a couple of my rides leading up to Mountains Lakes Tri last summer. I rode at 23.2 mph which was about 1/2 mph faster than July. My power was 173, 12 watts higher than last summer's 161. Cadence 94 to 92 and HR 141 to 136. Probably my best ride ever on the cycops when I take all variables into consideration. And still not within the 145-155 HR range I'm trying to train at. It is just hard to push it up there on the bike. A short break to put boys to bed then another 9.8 to make an even 26. Didn't really keep up with any stats on this one, just rode.

Wed - 2/16 - run 6.0 miles

YMCA upstairs track

wu) 1.5 miles

400 - 1.29
400 - 1.30
400 - 1.28
400 - 1.30
400 - 1.33
400 - 1.30
400 - 1.29
400 - 1.25

cd) 1.5 miles

I'm supposed to run the 400s in 1.20-1.24 but since I was on the Y track I figured I would have trouble holding onto those paces w/o running into the walls. So I decided to shoot for 1.30. As you can see, I came pretty close to set pace. Most were pretty relaxed and except for the last one, I didn't push any of them.

Tues - 2/15 - bike 4.0 miles

Started on the cycops about 10.00 PM (I wanted to go to bed) and started a pretty decent ride then Battlestar Galactica timed out on the computer and I stopped. And went to bed.

Mon - 12/14 - run 7.5 miles

Good run today. Supposed to be a recovery/easy run at about 8.40 pace. I went thru mile 1 in 7.59 and my legs felt like I was slogging thru mud. Mile 2 - 8.02, I really had to make a conscious effort to keep it down, not that 8.00 pace is fast. I picked up the last 1.5 to about 7.15-7.00 and ended up at 8.03 pace. Not necessarily the fastest I've ever run 7+, but probably real close and definitely the most relaxed.

Week Total - run 30.0 miles, bike 37.0 miles

Not a great week for running or biking. But I did get in a long run of 15 miles and I completed by 5x2' sprints at race pace. Power on the bike is continuing to improve. 800s fell short and bike week was almost nonexistant, tho.

Sun - 2/13 - bike 30.0 miles

cycops - 2x15 miles - 21.5 mph, 87 cad, 162 power, 136 HR for entire ride

Sat - 2/12 - run 15.0 miles

Long run. I almost stopped and came back home after about 4/10s. Windy and I was in a depressed mood. But I kept going and ended up with my longest continuous training run ever. 15 miles in 2.12.54 for a 8.52 pace. My 11 and 12th miles were about 8.10 pace and my last 5 were my fastest at about 8.46. I felt almost robot-like towards the end on the flats. Much faster pace than I would expect. The uphills were a different story. I felt like a wounded soldier trying to get home. A great run. This has got to make me faster, doesn't it?

Fri - 2/11 - run 8.0 miles

wu) 2 miles

5x2' @ race pace (5.49) on treadmill (HR - 165/175/172/177/178)

cd) 3.0 miles

After/during the first one I really thought I would scrap this workout or at least shorten it. But I kept plugging away and after my HR was down on the 3rd one I knew I could make it. This is odd, as these felt much more relaxed than Wed 1/2 mile repeats and they were roughly the same pace, but a bit shorter. Hopefully, I was a bit tired Wed from Sunday's long run. I am going to try and move my long run to Sat to give me an extra day of rest before my track workouts.

Wed - 2/9 - run 5.0 miles

wu) 1.5 miles

800 - 3.02 relaxed, as it turns out, too relaxed. this was much slower than I wanted it to be.

800 - 2.53 - this hurt more than I wanted it too.

800 - 2.52 - ditto

cd) 1.5 miles

I cut the intervals short by one (I had planned on doing 4) b/c the 3rd one hurt too much and I wasn't running as fast as I wanted. As it turns out, what I had planned is really too fast for where I probably am right now.

Mon - 2/7 - run 2.0 miles, weights

I only ran 2 miles today due to time restraints and felt a little tired from yesterday.

Leg press 3x10/10/12

Week Total - run 30.5 miles, bike 44 miles

Run - I hit my key workouts this week - 6x400s, 5x1' @ race pace, and my long run. Short on runs, but has to be considered a good week.

Bike - I did get in a 22 mile (race course distance) bike with 2 of my 3 rides being higher power output in more than a year. And I wasn't attempting to do that specifically. Very short on mileage but some positives.

Time to start putting it all together. Seems like I say that every week.

Sun - 2/6 - run 14.0 miles

I ran 8.0 miles on the treadmill with some hills thrown in. Then went home for about an hour and let Natalie go run. When she got home I set out on a 6 mile route from home. I knew I was running decent when I went thru mile 5 (or 13) in under 8 minutes, and I was running easy and relaxed. I then finished my last 2 (13 & 14) on a 8.05 pace with one big hill thrown in. I finished the 6 miles 2 minutes faster than I have ever run the route, and I definitely have never run 8 miles prior to running it.

Sat - 2/5 - Run 4.4 miles, Bike 12.0 miles

I did an easy brick today - 2.2 mile wu run, 12 mile bike on cycops (21.7 mph, 88 cad, 159 power, 138 HR), 2.2 mile run (7.31 pace - 6:47 last mile/2:59.75 last 1/2). There wasn't really any goal to this brick other than to get in 4 miles running and some bike mileage. This week's run focus has been on speed work at race pace or slightly better. And a scheduled long run of 14 miles tomorrow. Bike focus has been mileage at improved power wattage and at least one bike at race distance. If I hit the long run tomorrow I will have accomplished all focus points for this week. I did want to have my best bike week, which may still happen. But so far, so good.

Fri - 2/4 - run 6.0 miles, bike 22.0 miles

Biked 22 miles on cycops. 1.01:11 for 21.6 mph, 171 power, 87 cadence, and 141 HR. This is easily my best bike on the cycops. Pretty pathetic for my history but promising, I guess, for my future.

Ran 6.0 miles at YMCA. 2 mile wu, 5x1' @ 5.49 pace (HR 172ish), ~2 min jogs, 1x1/2 @ 5.49 pace (HR 176). 2 mile cd. The minute runs were very relaxed so I went longer on the last one. Even the 1/2 mile felt like I could have gone longer.

Wed - 2/2 - run 6.0 miles (6x400s)

Speedwork today.
wu) 1/2 mile (cold)

3x400 on the road in 1.18/1.15/1.18 - I cruised thru these. I had scheduled these to be 1.20-1.24 but I never felt like I was doing a pace I couldn't maintain and each one kept coming thru under.

wu) 1 mile

3x400 on YMCA treadmill. 5.39/5.39/5.36 paces which equates to about 1.25/1.25/1.24s. These were tougher b/c they were on the treadmill.

cd) 1.5 miles

Tues - 2/1 - bike 10.0 miles

Cycops bike - 10.0 miles, 22.4 mph, 172 power, 89 cad and HR 144.

Week Total - run 22.0 miles, bike 70.0 miles

Adequate run week and it felt aweful which should mean that I am running more even though it feels like I'm not. Had a couple of "bursts" the past week which are hopefully revealing that I am actually getting faster. This week we will see as I have my first track workouts planned.

Best bike week in well over a year. Maybe as much as 5 years.

Sun - 1/30 - run 2.6 miles, bike 15.5 miles

Quick run to get an even 22. I had to scrap the long run for this week. It just wasn't going to happen. I did 3xdriveway repeats. My driveway is 1/10 of a mile and the fastest I had done a repeat on it was 31 sec for the uphill tenth. Today I ran 27.82. I don't want to read too much into a tenth, but 3 seconds for a tenth would equate to 30 sec/mile, and it's uphill. Just saying.

I rode 9 miles on the road today for the 1st time and however fast I am feeling on the run, I am feeling equally slow on the bike. Hopefully, the wind had much to do with that. 6.5 on the cycops to get an even 70 for the week.

Sat - 1/29 - run 5.4 miles, bike 21.5 miles

I ran Lee Hwy route today which has got two significant hills. I've never done this route for time and have never had a good time on it. Today I left the house with the goal to run strong and hopefully have the best time I've done. I felt good most of the way, although I felt fat for much of the way as well, and there was a head wind on one long stretch but I ended up running about 26 seconds per mile faster than I have ever run it. I also clocked a 6.31 last mile which was pretty comfortable except for the last tenth or so. 43:33 for a pace of 8.04. The BP hill was 3.48. Very solid run leading into my long run tomorrow and my speedwork block which starts this week.

Biked 21.5 miles on the cycops. 20.7 mph, 84 cad, 151 power, 135 HR. Easy ride. Just didn't have the mental capacity to push it. Used my new Adamo saddle. I'm not sure it is any more comfortable than the old one. I don't suppose it is any less, tho.

Fri - 1/28 - run 3.0 miles

I had to scrap the long run today and it made me quite frustrated. I decided to run something (3 miles) so the day wouldn't be a total loss.

I also had planned on bike since I got my new Adamo saddle to try out, but, yet didn't do that either. Bad day on the training front.

* Ate aweful as well.

Thurs - 1/26 - run 5.0 miles

I ran on the track at the YMCA today and ran into a friend who has done a few Ironman distance tris. We ran easy and relaxed and chatted the whole way. How refreshing it was to just run and talk and not focus on running.

Wed - 1/26 - run 6.0 miles

6 miles running at the YMCA. 2 on the treadmill, 2 on track and 2 on treadmill.

Tues - 1/25 - bike 18.0 miles

18 miles on the cycops. Cadence of 90, power 158, 22.2 mph and HR of 140. A very similar ride to one I had about two weeks before Mountain Lakes last summer and I biked 21.7 mph at Mtn Lakes. Not where I need to be at all, but three months remaining should be enough time if I put the time in on the bike. Time will tell...

Mon - 1/24 - bike 15.0

I biked on the cycops - 15 miles in 41.29 (21.74 mph) at 161 power. I did 5x45 sec at about 340-350 power. Avg cadence was 88 and HR 145. Probably best bike since last summer.

Week Total - run 36.5 miles, bike 15.0 miles

Awesome run week for me especially considering I did it in four runs. Terrible bike week, tho. If I can ever get the two of them to coincide for any length of time...

Sun - 1/23 - run 7.5 miles

Easy 7.5 miler. I'm under 100 days 'til Tucson and feeling the pressure.

Fri - 1/21 - run 12.0 miles

Well, I think I'm getting faster. I ran on the Y treadmill again so I broke up my 12 mile run into 6x2 mile segments. I started at 8.57 pace (HR 145 at finish), 8.49 (144), 8.41 (141), 8.34 (151) then I ran about 3/4 of the 5th one at 7.30 (155 at end) then backed off to 8.34 (151). Last 2 miles were in 7.30/6.40 paces for 14.30 2 miles. I ran a 6.40 12th mile which was what I averaged for my last 5k in Oct. Surely, I could average faster than that now.

Wed - 1/19 - run 6.0 miles, bike 15.0 miles

Ran 4 miles on Y track easy then 2 on the treadmill. Did a couple of hills. Easy run, relaxed run. I don't necessarily feel faster, and at times I actually feel slower than I was back in October (which scares me more than a bit), but 5-6 mile runs are almost beginning to feel like short runs now.

Bike 15 miles on the cycops. I wore my HR monitor. MAF training says I should do as much as possible in the 145-155 range. I know I ride with a lower HR than that. I just am a wimp. Anything in the 150 range is done in short bursts then back down to easy riding. This ended up being my best ride since last summer. 22.1 mph @ 150 power and 90 cadence. Power still a bit low but decently happy with the mph and cadence. Gotta get stronger. Oh, and my average HR was still just 138. Did I mention I was a wimp?

Mon - 1/17 - run 11.0 miles

Ah, and in one run I almost got in last week's total. I ran 11 miles on the treadmill. Four reps of 2.75 miles each progressive pace: 9.05/8.57/8.49/8.41 and my HR after each were 145/147/144/161. I hadn't eaten much going into the run and I think I bonked on that last 2.75. A good effort. Never noticed that the pace got quicker. I never felt like I couldn't finish. Painful, yes, especially my feet hurt, but I think my endurance is coming along.

Week Total - run 12.0 miles, bike 65 miles

Very light run week but heaviest bike week so far this year.

Sun - 1/16 - run 3.0 miles

My non-HR monitor MAF test on the YMCA treadmill. 2.0 miles at 8.34 pace with HR at end of 155. A bit higher than I thought but a starting point.

Sat - 1/15 - run 3.0 miles and MAF training

I scrapped the long run for today for a couple of reasons: 1) I felt tired 2) I didn't really have the time to fit it in between Luke's 1st Basketball game, a birthday party he had to go to, and a trip to Knoxville to Olive Garden with the family. So, I opted for a short recovery run of 3 miles. Easy pace, yet under 9 miles for the 1st mile out from my house which is uphill. I ran a quarter mile to finish and wanted a solid, fast effort that I felt confident I would be able to hold for a while. And I hoped this solid, fast effort would bring me thru the quarter in about 1.30 for a 6.00 pace. I came in at 1.33. Not bad. Looks like I'm going to put my long run off until Monday (I just think I will have more time).

I read some good training stuff from Tim Waggoner's blog about Mike Pigg's training philosophy. MAF training is what it is called. The 1st tip is to run/bike as much as possible in the 145-155 HR range. The 2nd tip is to do a MAF test every 3 weeks. Run 3 miles at HR 180-age (138 for me) and time myself. The times should drop showing improved fitness. I can't wait 'til my next workout to try the 145-155 HR tip on the bike tomorrow.

Fri - 1/16 - run 6.0 miles

I ran hills on the treadmill. 3/10s at 3.0/4.0/5.0 inclines and 8.49/8.49/8.27 pace. Then instead of the fourth hill I ran 3/10 at 6.00 pace. Just wanted to see what it felt like. I really need to be in the 6.00 range or better for the 1st 5k. I don't know how long I could have kept it up, but it only took a solid stride and effort to cover the 3/10. Then 3/10 hills on 5 and 6. 6.0/7.0 at 8.41 and 8.34 paces. I ran the 7/10 jogs between in 8.13. Solid run workout.

Two sets of dumbell squats with 40# and 10 reps each.

Thurs - 1/13 - bike 15.0 miles

15 miles on the cycops at 20.3 mph and 150 power.

Tues - 1/11 - bike 20.0 miles

1) bike 10 miles on the cycops. 20.7 mph, 133 power.

2) bike 10 miles on the cycops. 20 mph, 151 power.

I need to work on strengthening my legs. I just can't seem to generate any sustained power on the cycops. YMCA has been closed due to a 7+ inch snow we got Sunday nite. Hopefully I can run tomorrow. If not I will be behind on my runs and if I can't get my scheduled workouts in this week, I'll never get them in. The plus is that I have been able to get a surplus on the bike these first two days. Only 30 more biking miles on the schedule for the week.

Mon - 1/10 - Bike 30.0 miles

AM) biked 10 miles on Cycops.

PM) bike 20 miles on Cycops. Total mph was 19.9 and power was 144 for the 30 miles. Not a great overall ride. Too low of a mph. Decent power for now. Difficult to stay on towards the end of the last ride.

Week Total - run 20 miles, bike 43 miles

I had three 0/0 days this week, so considering not bad. And I logged my long run of 10 miles, so that's a plus. But I definitely need to get on it. I am having trouble staying on the bike for longer than 45 minutes at a time.

Sat - 1/8 - run 10.0 miles, bike 13.0 miles

10 miles on the treadmill. Four times 2.5 miles each at 8.49 for 1st two, 8.34 for 3rd and alternating 7.30 and 8.34 for the last one. A good run. Never really felt like I wouldn't finish. Once I got in a rythym, each 2.5 miles was as easy as the next.

Bike on the Cycops for 13 miles. 20.25 mph at 158 power. This is my highest power output since the summer. After today's run this is very surprising. Looks like I've been slacking. Gotta go longer, tho.

Bench press 135x5x2 and a set of incline presses 30x12x1.

Fri - 1/7 - run 4.0 miles

4 miles on the treadmill. With two zero days this week and a short distance today, I have left myself a hole leading into the weekend. Main goal for weekend - run 10 miles.

Wed - 1/5 - bike 15.0 miles

15 miles on the Cycops. 140s power again.

Mon - 1/3 - bike 15.0 miles

15 miles on the Cycops. A little higher on the power, 140s, but nothing special.

Week Total - run 25.0 miles, bike 56.2 miles

A good, not great, week. I hit a high for my long run of 9 miles. I had a long bike day of 21.7 miles which is race distance. Good outings but not what I had scheduled. Looking forward to a new year.

Sun - 1/2 - run 1.0 mile, bike 10 miles

Definitely not what I had on the schedule. I had planned on a 6 mile run and 14 mile bike which would have put me at 30 and 60 for the week. I went out for my run unprepared for how cold it was outside. I planned on weather.com's high of 44 and it was actually about 34, so I came back in for a change of schedule double bike. 10 miles before church, which I did, and another 14 before bed, which I'm not doing. I laid down with Luke a little while ago and felt myself jerking within a matter of minutes. I am waaaay behind on sleep. So I am going to bed and I don't feel guilty for it!

Sat - 1/1 - run 4.0 miles, bike 15.0 miles

I ran 4 miles from home today to ridgeline and then out my normal 2 mile route from the house. This 4 mile stretch included 4 significant hills which makes all 4 runs this week hill work. I really felt tired at first, which I figured I would after yesterday's 9 miles, but towards the end I sped up and didn't really feel any effects from yesterday's long run. I probably couldn't have held it long, but still good to see.

Then a 15 mile bike on the cycops at 20.5 mph and 140 power.