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.