White Rock Half

Yesterday i raced the White Rock Half Marathon. It took place in Dallas and was expected to be great weather however when i woke up to rain and temperatures around freezing i knew it would be miserable.

I did a little run warm up trying to stay warm, also some stretches and drills and i went to the start line to do a few strides before the start because i didn't want to miss the start off the race. When i arrived there we were thrown into a Penn and not aloud out. Only the athletes with elite numbers where aloud to further continue warming up. So i had to sit shivering watching the Kenyans and all the Brooks Hanson members stay warm. Just as i was getting frustrated they delayed the start from 9 to 915. So now i was looking at 25Min's of waiting while it started to rain. I stayed positive but note to self sign up as an elite even if its questionable about having elite running status. I am not an elite runner so i didn't even think about it but its worth the benefits.
When the gun went off, i ran a fast 5min mile or a tad faster and i knew i was in trouble running off the back of the lead group. My body wasn't ready to run that speed and was still cold. So the hills settled in and i ran the first 5miles at 5:38pace but i was slowing down because of the hills, that and i was out in sub 16Min's for the 3mile so my pace was starting to worry me. I went through some mental ups and downs but i tried to deal with it because it was my own fault for my lack of warm up and fast opening miles.

Needless to say as everyone was out there it was a tough go, lots of good hills strong winds and lots of rain. I went completely backwards in the race and ended up running 1:14 which is very slow for the paces that i was training. The last few miles i ran in 5:09 pace so i had a little in the tank i guess i was tired of being cold, and wanted the pain to end. It was a good end of the season race, but i wish i could get my motivation back during the middle where i was running at 6min pace.

Regardless it was a good race, i am taking the next few weeks to train and hangout and let my body recover before i start building up the base mileage for next year.

It will be some must needed downtime. I look forward to racing a couple of half's later in the new year where i will pace properly and run my goal of sub 1:10. I was on pace but i got carried away. Oh well so a few lessons learned this weekend.

Dont run the first mile of your half fast just so you can be on t.v.

A proper warm up is essential so warmup away from the start and sneak in at the last second.

A mustache is kewl, but still makes you look dirty, and plus i didnt run any faster.

Thanks again to great fans that cheered on the thousands of racers this weekend.

Cheers

Hel of a Du

On Saturday, i headed down to San Antonio with my buddy Chance to race the Hel of a Duathlon. The race was extremely difficult hence the name. The course was 3.8 mile run/25mile bike, 3.8mile run. The Course was very hilly and challenging and with a windy forecast i knew it was going to be tough. I had a good week of training, hitting it pretty good all the way up to the race, because i wasnt expecting there to be too much competition. I was surprised when they offered comp entry's to a bunch of good duathletes and cat 1 cyclists to try and make the race fast. Well i traveled all this way so in the end i was happy with them bringing in fast athletes. I should have known better that a town of 1million and a near town of Austin many athletes were going to come.

It was quite the experience. A 4.5 hour drive turned into a 9hour arrival time. With the Big 12 game between OU and Missouri being held in San Antonio traffic was a mess with everyone heading south. Not to mention we hit Friday rush hour traffic going through Austin on 35South.

With a good early start i was a little tired getting out of bed after the drive but i quickly woke up. My strategy of the race was to run 5min mile pace for the first run and hope no one went with me. I took it out hard and one other runner came with me, i tried to surge a few times, but the last mile of the run was ridiculously hilly and my plan sort of worked against me. Me and the overall leader separated ourselves from everyone and came in to T1 together. I had a quick transition and was out on the bike in first leading for a little while. The whole 40k i was being blown everywhere with my choice of a race wheels i used. I rode at a good hard pace, but eventually late in the bike course the guy i was running with took over. I faded a little bit in the wind and the hills but came into T2 probably 1minute down. Going out on the second run i had a few stomach issues and i felt like laying on the side of the road and curling up in a ball. I ran okay but it was a tough race, i ended up finishing second 16seconds behind from the leader. I could have won the race but i ran the last mile extremely slow. I am sure if my race suit didn't have a zipper in the back i would have pulled over to have a quick bathroom stop. But i toughed it out biting my lip. IT was a great scenic course and a fun off season race to do. Next year i will take it a little more seriously with my preparation and race strategy, if i decide to go through that hel of a du experience again.

The way home there where even more stories than the way down. Besides the pain my legs were in it was a great trip.
Not much else to chat about, i am happy to say that i got a Sponsorship from CompuTrainer on Friday i am excited to start training with that system this winter and improve my cycling. Not too much going on this week a little bit of running and a very fast half marathon on the weekend in Dallas. I am getting excited to go back to Canada for some down time and Christmas festivities. However it was 80 here yesterday and i rode in shorts so i am not looking forward to seeing the cold and snow.
Cheers

Cold Cold Cold

I had a great week last week, starting to enjoy some down time. A cold front moved in making the Turkey Trot a very Cold, Windy, and miserable experience. Looking forward to running a fast course i was not too keen when i saw a few of the hills that the course offered. I felt like i was running up the Malahat in Victoria or running up the old heart attack hills at Laurentian University, however it was a good fun day. I was second in 33:59 a pretty slow time but considering the route and how hilly and windy it was i was pretty impressed, i even said hello to some friends that i had watching at mile 5 and didn't realize that i was running a solid time, good thing i crossed the line just in time. The course was fun, not too much to report about the race took the first mile out slow in 5:13 and then slowly passed some people that went out too hard, it was hard to judge the time because all of a sudden we would be running fast and then i would hit a hilly section and we would have a 6min mile in. I tried a few attacks but the legs weren't feeling very fresh after the 91kms of running prior. Regardless it was good Thanksgiving weekend, the weekend ended a big week of running and maintained 4 good swims with F.A.S.T and a few easy recovery rides.
Friday i will head to San Antonio to race a duathlon called "hell of a du" and then will get ready for The White Rock half marathon in Dallas the next weekend. Other than that not too much to report on mustache is coming on strong i may have to shave it soon. Anyways i will report on this weekends battles later in the week. I have a few big days a head of me for training, as well as my Birthday tommorow then a big football game on thursday when the boys are playing the packers.
Cheers

Happy Thanksgiving

Not too much to report on, as training is winding down. I have 3 More races left in the season.
The 10k Turkey Trot, Hell of a Du in San Antonio and the Dallas White Rock half Marathon. I have basically started my down time with a few little run races thrown in for fun.
Last week getting back from Florida it wasn't anything exciting for training a few swims a few rides, and some running around 50 miles of running. I would like to break 1:10 at White rock so i will keep up the running for the next few weeks.
I had a good swim workout with fast we did 10x500yards on 6:00 so i had to giver a couple of days after i was back, it was good to get some frustration out and there is nothing like 2hour swim workouts to do that for you. This week is pretty similar some swimming with F.A.S.T some more riding, and a little more running than last week. I will log about this week early next.

I would also like to mention that my mom has lost 15pounds and i heard some rumors she is looking great so congrats mom i am impressed see you at xmas.

Other than that i am growing a dirty mustache, Terrell Owens Birthday bash is Dec.3 and i scored a ticket to that festival, so that is coming up.
I am going to list a few bikes that myself and a friend from Canada have for sale, if your interested in a good Canadian bike in great condition let me know.
Have a great holiday and cheers for now.

Cervelo soloist 56cm 1) limited edition , FULL DA 10 , even the brake calipers like new, ridden2 x, with bontrager wheels. Ultegra cranks $3300, 56 cm

2) soloist team , FULL DA 10 , carbon FSA cranks, used lightly 1 season,velomax wheels, carbon post, etc $3000 56cm

3) Brande NEW soloist team frame - with carbon post I have 2 x one in 52 cmand 1 in 56 cm $999

4) Cervelo P3- ORANGE, immalculate condition, DA throughout, $2300,profile carbon bars, 56 cm,

DNF @ World 70.3 Championships Saturday

Well, I made it too Clearwater and I DNF'd due to a flat tire. There was a section in the road past mile 45 where there where tacks all over the road and i flatted. That is life and i am dealing with it mentally since it was out of my control. It may have been a pissed off person or it may have been raining nails, i don't know and i will never know.
The swim i took it fairly conservatively as my elbow was really sore and i didn't want to do any permanent damage until it healed. I came out of the water with a group containing Chris Leito, Chris Legh, Micheal Simpson and a few others. I know it wasn't a good start however, my heart rate was very low, and these guys are great athletes so i knew being a 1.5mintutes down on the Andy Potts group wasn't going to ruin my race. I rode fairly conservatively averaging 25miles per hour for the first 20 miles and averaged almost 30miles and hour for the second bike section. I was riding within my training zones so i could set my self up for a ripper of a run. Well i flatted. Later in the afternoon i ran some of the half course and felt good running. I want to thank everyone who supported me this season and especially leading into this event. I had a rough crash and a rough end to the season, but i know i built up a lot of strength and fitness which will lead into next season. Clearwater is a year away, and i am already excited to race on that course again. I will be racing a few run races and a few fun races over the next little while. If i can find some airline points, i may head over and race Laguna Phuket Triathlon. But if not the off season will begin.
Cheers for Now.

Ice, Epson Salt, and Pain Killers

I would first like to send out my condolinces to Ryan Shay's family and friends during this horrible tragedy that took place on the weekend. My thoughts are with you.
Well last week i crashed. I have accepted it, and i have kept to the plan of tapering minus a little swimming. Unfortunately i crashed and i needed to have my elbow reset, luckily there was no fractures or broken bones that were going to stop me from racing in Florida. My range of motion isnt 100% but i am still very keen to race, and i am going to try and stay that way even when the road rash and elbow get in the way during the race. Thursday i leave to Clearwater and Saturday will be go Time!!!! you will be able to watch live updates at www.ironmalive.com.

The race plan is still the same to race hard and race smart, however i have a feeling it is going to hurt a little more with bandages and a swollen elbow.

Saturday wrapped up in bandages i did a little brick duathlon 4k,30k,4k, my plan was going to be a little sprint however i didn't want to get in the water. I wasn't sure how it was going to go my hip hurt, and it hurt to walk. Luckily the crash didn't hurt my running or cycling too much.
The brick workout went fine, i ran 13:31 for the first run, and it was a controlled half marathon heart rate and then rode 30k at 40kph and then ran 13:00minutes for the second 4k run. It was a good workout with a warm up and cool down and i am glad i could run still.
Sunday- was a little painful, short recovery run of 45minutes and a longer spin in the afternoon. Good solid day. With less than 1 week to go everything was going well except the road rash and lack of swimming. My elbow is looking better by the day and i am doing everything i can to make sure it is ready to go on Saturday am when we start the swim.
I did a tempo run yesterday where i was running a good 3:10-3:15km pace on the trinity trail and i am starting to really feel good as far as rest is concerned. This morning i did a brick workout that was pretty chills but included 7x3mins at race pace with 2mins easy and a little run off the bike. Tomorrow i am going to have my last push on the run, with a few intervals at the track and a swim workout, pretty light to test the elbow. I will report more from Clearwater and how the race UN-winds. Congrats to Simon, Tich and Brent for putting on great performances at Cancun World Cup. Cheers for now.

1 week out and I crash!!!!

Well one Week out from Clearwater 70.3 World Championships and i crash during a training ride yesterday. I was finishing up a workout that was 6x5mins at race pace and on the last repeat flying down the road, i hit some sort of bump and the next thing i knew i was sliding along the pavement. After i got up shaking and cursing under my breath, okay maybe out loud, the song Mrs Jackson by outcast blaring in my ears from my ipod, i just had to sit and regroup. I rode about 15miles to wear i was parked luckily pretty close to home. My shorts were ripped in half and i had to hold them while i rode because my behind was hanging out of them. I couldn't put my other arm back on the bars, leading me to believe i may have a serious problem with my elbow. I had a few layers of clothes on luckily but my elbow is really swollen so i will know shortly how bad the damage is. Anyway it sucks crashing, and to make things worse it is one week away before a race i planned on peaking for. Well that's life. Other than that my training went really well this week.

The One Yeah Want!!!!!!

Final Push

Last week i finished my final push in training ending a big block of training, and it is now time to start a gradual taper into Clearwater in two weeks.
Here is how last week went

Monday- was a good 2hour swim workout with F.A.S.T in the am mentioned in my last post with a long recovery spin in afternoon, legs were a bit tired from my track workout Sunday.

Tuesday- nothing too hard today it was a good recovery 10k on the trails and in the afternoon was a short and sweet bike workout wu, 20k TT and then a cooldown legs felt tired but still rode hard into the wind.

Wednesday-
1.75hour swim with fast. Ended up being Barratt Brandon and i only swimming, him wearing a wetsuit because the pool was broken, so the club did dryland while we swam. I froze but logged some good miles.
mainset was something like
800 swim
4x100on 1:10
800swim
4x100 on 1:15
800swim
4x100on 120

i forget the rest .

Then after a Little rest it was a track workout at TCU

6x1km mainset with about 50seconds rest, it was crazy wind and Barrett i switched turns taking the lead every lap, but we ran under 3:10pace in crazy conditions, with a big wu and cool down.

After we did a 1.5hour spin in the wind, it felt like a hurricane but it was a solid day ended with a massage at night from Tarp who got me ready for the rest of the week.

Thursday- ran another 10k ez in the am on the trails.
pm- was 2hour ride with 6x8mins hard mainset with 2mins recovery. sick and tired of the wind but it makes you stronger. So i sucked it up today.

Friday- Swim workout Threshold

Mainset was 2x400 on 5:20 Then 200 at pace 1min ez
then 2x200 on 2:35 then 100 at pace
2x100 on 1:15 then 50 at pace.
and a bunch of other stuff with a warmup and cool down, i had the afternoon to recovery and rest for tomorrow.

Saturday- Race simulation day.
Rode 10k ez wu, then rode 90kms at race pace effort, felt strong and maintained good cadence and form with more wind. Then i got off the bike and ran 10k at a little faster than half marathon goal pace, so it was a good 4hour workout but right to bed after i was cooked.

Sunday- Ez recovery day with 1hour run in am, some pancakes, and then a 1.5hour recovery ride in some more wind.

Well that was the end of the week, this week i start to taper. I will post towards the end of the week but it shouldn't be too hard of training. I am starting to get excited to race but even more excited to some recovery.

Cheers

Cold Fronts and Ice baths!!!

This weekends training ended a good solid week of training. Saturday was a 100k ride it was a good solid workout with a good block at race pace, in a pyramid. Each effort had 1min recovery after it, 5,7.5, 10,12,15,15,12,10,7.5,5 and then i ran 45mins off the bike with the first 15mins at race pace. It was a interesting day, a quick note: i will never leave my key in the under gas lid again. A recovery swim later on and i called it a day.

Sundays main workout of the day was 15x1km on the track. With a big wu, and cool down it was tough. To make things more interesting the wind was really coming on strong. It was a good run and the repeats were on 4mins so the faster i ran the more rest i got. I started off running them at goal half marathon pace, but i ended up running them way faster, it was a good workout and my buddy from Czech ran the last lap of my last 5 repeats so i could really push those ones. It was close to 28k of running. Nothing else for the day a nap, and ice bath and allot of football.

Today i start my last hard week before i begin to rest, basically one more push. I am feeling tired but i think i am recovering fairly well.

This mornings swim was a good 2hour workout with F.A.S.T
1800wu
then 8x through 150 tempo on 2:15 and 1x50 200pace on 1minute
Then a big 2000m kick set, that was 400m, 2x200,4x100, then 1x400kick timed(6:30)
Then some drill work and a cool down.
It was a good one, the cold front has moved in for a few days so tonight could be a very cold recovery ride.
Cheers for now

Back at it

Back at this week after the LifetimeFitness US Open, if you go to www.insidetri.com you can check out the pro Menes and woman's race video, you can see me a few times i am wearing a turquoise suit, towards the end of the video i am running and coming out of the water and running into transition you can see me. I am fully recovered because my body didn't let me Berry myself on the weekend. Monday was a 6k recovery swim with F.A.S.T and a light spin. Tuesday morning was another swim with F.A.S.T the workout was a good one here is how it went this is all in yards this morning

1700 wu then this was the mainset

800 on 10:00 negative split
5x200 backstroke on 3:10
800 on 10:00 negative split
5x200IM on 3:00
800 on 10:00 negative split
5x200 50fly/50br on 3:00
800on 10:00 negative spit
the goal was to start out at 1:10 pace and get faster as the 800's went.
Then it was a swim down for 8400yards.

In the afternoon it was another recovery ride, just giving the legs a little bit of a break since the weekend.

Wednesday- was a big running day,
Started off running a 1hour tempo run with 20mins at 165-170hrt during the later stages of the run, it was on a nice gravel trail and my legs felt allot snappier than on the weekend and i managed to sustain a good fast pace throughout.

Afternoon was another long base run, heart rate was a bit high however it was getting hot and i may have had a bit of dehydration.

Then i ran a little 30mins before dinner with some drills.
Defiantly alot of running on Wednesday.

Thursday- Swim this am with FAST.
This is what we did in yards

1000wu
then 6x800
1. swim br 7
2. fly kick 100front, 100back for 800
3. pull breath 7
4. 75fly, 25 drill, alot of fly.
5. pull breath 7
6. back stroke pull

THen 12x50 fast swim
and a cooldown for another decent 2hour workout.

later this afternoon i am doing a hard interval workout on the bike, i will write about this one at another time but the workout is going to be 10x5mins with 3mins steady state and 2mins very hard, with 2mins easy.

I have a lot of work left till i taper, plus there is a new challenge on the table for Clearwater. Me and my mate James Hadley from Boulder have had a little friendly competition over the last few years.
It started with James coming from Great Britian to race our Canadian Elite nationals, James was riding in my pack and he went off the front, he crashed, then got up caught our group again and then went off the front again, it was simply amazing effort and he he defiantly beat me. Later this year at Muskoka Long course race, i raced hard from the beginning and even though bonking James nearly caught me but i held on. 1 week later i run into my buddy in Buffalo springs 70.3 in Lubbuck Texas. Well later in the bike course, riding with Paul Amey from Great Britian, who comes roaring up behind us and passes us? James, so with 1mile left in the half marathon, i came running up beside James and ended up out running him. Just last weekend we raced again, and James Clearly kicked my ass, i couldn't stay with him on the bike and i didn't run fast enough to catch him, he had a great race and it tied up the series 2-2. So last night over some text messaging in Boulder the bet is on for Clear water and it involves buying rounds. Regardless it will be good fun competition. However temperatures are starting to get cold in Boulder so hopefully they will get some snow and help me out.
Cheers for now

Flat

Congrats to Beno for taking home the bling in Dallas. This week went a bit up and down for me, training hard for Clearwater 70.3 and traveling back to Canada where i think i picked up some sort of flu virus, i spent the few days before the race just basically resting as much as i can. Getting a last minute spot in to one of the biggest races in the US this year was exciting but at the same time a bit scary knowing that i would be racing the best in the world, while trying to battle the muscle and mental fatigued i experienced from the last big block of training. The beginning of the swim, i got murdered lining beside some of the fastest swimmers. As we were paused at the line because of everyone creeping forward, finally we move back and the gun goes off by surprise. Well the swim felt relatively easy and i kept hitting peoples feet so i knew i was where i had to be, unfortunately i swam in the chase pack, who was not doing a good job of trying to keep in touch with the leaders and it was my own fault for making this mistake. i couldn't see anything in the sun another mistake or i would have tried to serge on my own. So the whole swim felt like a walk in the park not the way a swim should feel, but i wasn't sure since it was non-draft legal. Getting out of the water i realized i was coming out with a pack that i didn't want to see to later in the bike course, containing Greg Remaly, Micheal Simpson, my Brit mate James Hadley, Richie Cunningham, and a few others. For some reason i felt really flat on the bike and couldn't get moving. I only caught one person on the bike and that was the speed demon from France who lead the swim. All of a sudden i was in no mans land and wishing i wasn't so dang tired. I just didn't have the push i needed to get out of the comfort zone i was in. Not too long into the bike super biker David Thompson went ripping by me, and i kept a group of riders in site, just wasn't turning it over in the wind and hilly course to Dallas.
Getting off the bike i felt fine, except running by myself, i ran a good solid first loop and couldn't not come in touch with any of the runners in front of me and i got discouraged. I crossed the line knowing it wasn't the effort i wanted, i wanted to Berry myself, but my fatigue wasn't letting me. I ran 34mins off the bike and it felt very easy,i wish i didnt mentally give up on the last 5k loop because i would have ran a pb off the bike, so i am excited for when i am rested in Clearwater after a taper. It was fun racing the best in the world, however i made a few rookie mistakes that cost me some time, the biggest lesson of the day was not to set your helmet on your bars in transition on a windy day because when you come out of the water it may be missing, which it was and loosing that group on the bike cost me, it wasn't draft legal, but just having people to ride behind helps. It was a fun training race, and i like these non-draft legal type races, but with such an elite field, i needed to treat the swim more like a draft legal race. After the race it was an easy 5k to cheer on some friends i had racing, and then it was off to watch the boys play the patriots, the boys were looking good and then it was over. Oh well early to bed last night and i swam 6k this morning with F.A.S.T it was a pretty recovery type workout lots of distance and drill. Once the thunderstorms end later i will be out on the bike, to spin the legs out. I have a couple more big weeks before i taper for 70.3 Worldchampionships in Clearwater. Any way i will post about my adventures over the next month. Cheers

Thanksgiving

Most parts of Ontario had great weather for the weekend, but i was lucky enough to spend the weekend in sudbury, where the temperatures where very cold and it rained for 3 days in a row. Oh well i probably needed to shower anyway. I had a good weekend with Carley and her family, and then a couple of days with my family visiting.
Saturday i slept in after arriving late from Texas, i rode 100k in the rain and it finally cleared up for my 45min run off the bike, i felt good running off the bike and at a low heart rate, and was cruising just under 4min k pace, which was fairly easy. regardless when the workout was over it took me a few hours to warmup, good thing there was lots of college football on. A light swim and that was a good day logged.

Today Sunday was my last day of a 3 week build and i was looking forward to a lighter week before lifetime fitness US Open. My goal was to run a big workout, with the mainset being a hard 15k loop that was very hilly that went near and around the university, it was a fun challenging loop, but when i woke up to rain and bad wind i knew it was going to be hard to hit my pace i wanted to hit. Carley rode her bike with me when i ran the loop and that was great, it was fairly cold and my goal was to hit 56:30 on this hilly loop, the head wind felt like tornado's, the problem was i had to keep my hrt in my racing zone for clearwater, so i ran the hole 15k not going over 155hrt, it felt very cruisy and at the half way mark i knew i was way a head of the time i wanted to hit, i ran 53:40 for the loop which is a decent pace, and it will set me up nicely if i can run that pace off the bike, with the warm-up and cooldown it was almost 30k of running and i was ready to hit some thanksgiving dinners.

This week i haven't done too much, as it is an unload week, which i really need right now, Monday was a good 5k swim at Lu pool bring back old memories, and a trip to orillia, Tuesday was a good race pace swim workout in the am, where i did a set of 100's on 1:20 hitting goal race pace, i felt good for that, i am sure the extra carbs from the past couple of dinners helped that workout out. Tuesday afternoon i did another good race pace set on the bike, with 10x3mins at pace, 2mins easy, holding 40kph or faster on the bike is starting too feel real easy so i am happy with how that is going.

Wednesday Morning today i did a good track workout in Hamilton, nothing too hard a lot of 400's and a few 600's, it was a good 1hour workout. After that i did an easy 1hour ride up the escarpment to spin the legs out for a bit before cruising back down, in a nice overcast wind. Tomorrow i will be back in decent weather again with some more easy training before the weekend. Oh yeah cowboys now 5-0, sorry Dano but come on, Romo pretty much gave the bills the win? Anyway I am sure it was a wicked game to go too.

Its Friday

Marion Jones wins the women's 200 metres final.Photo: Rod Taylor
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MELINDA Gainsford-Taylor said yesterday she felt "sick to the stomach" when she heard the reports that Marion Jones had admitted to drug use at the Sydney 2000 Olympics.
Jones has admitted to using steroids before the Sydney Olympics, according to a report by The Washington Post yesterday.
The Post, in a report posted on its website, said Jones had written to family and friends telling them she would plead guilty to lying to US federal agents about her drug use.
According to the report, Jones said in the letter that she took the steroid produced by the Bay Area Laboratory Co-operative (BALCO) known as "the clear" for two years, starting in 1999.
The report said the letter had been "read to The Washington Post by a person who had been given a copy of it."
The maximum penalty for lying to a federal agent is five years in jail and a $US250,000 ($A283,665) fine. The Post said Jones told friends she expected a sentence of up to six months, though another report in the New York Daily News said she could escape jail altogether.
Jones also faces the loss of her three gold and two bronze Olympic medals from Sydney.
Australian Olympic Committee president John Coates said yesterday the American should be stripped of them.
"Under the new world anti-doping code, there is the ability to go back eight years," Coates said.
"I would expect that the International Olympic Committee would re-open … an investigation which I think they did commence in respect of her at the end of 2004 and I would hope the medals would be taken away."
Coates admitted stripping Jones of the medals now could not bring justice to those who competed against the American.
"I don't think an acknowledgement now will ever right the injustice for those other ladies."
One of those was Gainsford-Taylor, who finished sixth in the 200 final, with Cathy Freeman seventh, and with Freeman, Tamsyn Lewis and Nova Peris finished fifth in the 4 x 400 relay.
Gainsford-Taylor said there had been speculation about Jones leading into Sydney, speculation heightened by the revelation there that Jones' then husband, shot putter C.J Hunter, had tested positive to steroids, and by changes in Jones' appearance, notably acne.
"There was some sort of guilt by association," Gainsford-Taylor said, "but to actually hear her say she's taken it is a bit of a shock, really."
Jones' Sydney Olympic campaign was billed as "the Drive for Five," as the US superstar sought gold medals in the 100 and 200 metres, the long jump and both relays


Well this morning i logged a good one for the books, on the compu trainer i did this following workout with a 45min run off the bike.

20wu,
pyrimid at 320watts, 1min,2min,3min,4min,5min,5min,4min,3min,2min,1min
then 5mins easy
3mins at 290-300watts then 1min at 400watts, 2mins easy
3minsat 290 then 2mins at 400watts, 2mins easy
3mins at 290 then 3mins at 390-400watts, 2mins easy

15min cooldown and then hitting run
it was a tough workout at threshold with some v02 max efforts at 400watts.

well it was solid off to Canada later tonight, Carley is picking me up, we are going to have a good weekend, however i have a very hard weekend of training before a few days easier before lifetime fitness us open. On Sunday i am going to be trying to run my goal half pace (clearwater pace) after a massive brick on Saturday so i will report on how the TT goes.
Happy thanksgiving to all Canadians, i am going to get to celebrate two thanksgivings this year, i am defiantly not mad at that, considering i love pumpkin pie, so Sunday i need to run faster than 56:30 for a hilly 15k loop to meet the pie standard.

US Open

Well i got a spot for the US open in a couple of weeks. I am happy with this because it is an invite only Pro field and i managed to get my self into the race with a rather big pro purse.

Prize Purse

Place
Male
Female
1
$60,000
$60,000
2
$25,000
$25,000
3
$15,000
$15,000
4
$7,000
$7,000
5
$6,000
$6,000
6
$4,000
$4,000
7
$3,000
$3,000
8
$2,500
$2,500
9
$1,500
$1,500
10
$1,000
$1,000
TOTAL Purse
$250,000

Anyways i am using this race as a prep race and it is non draftlegal and is looking like a wetsuit swim, so i am hoping to swim and ride with the leaders as long as i can. This race will give me a good chance to test my fitness leading in to World 70.3 Championships in Clearwater.

Training has been going well so far this week, i am looking forward to an easy week next week leading into Lifetime Fitness.

Training so far this week:

Monday was a swim with Fast and a tempo run in the afternoon talked about in my last post.

Tuesday- was a good hard swim with F.A.S.T mainset being 8x400m on 5:45 descending 1-4,4-8, i swam with the big boys for most of the workout, starting to feel better in the water, it got tough once the times started to get under 5mins long course. But good 6k workout.

afternoon was a 2.5 hour ride with 4x15min at race pace with 5ez and then some other tempo efforts. It was a good solid day but feeling a bit fatigued.

Wednesday- Track workout, building off the last two weeks of hard efforts it was a 17k workout, with a mainset of 2mile,200rest, 2mile 200rest, 1mile, with a big wu and cool down, so basically 5miles straight because 200recovery was over so fast. Legs didn't feel to snappy but kept it under 5:10per mile pace average all the way through so that is solid running on tired legs for myself.

pm-recovery legs 1.5 hours pretty slow and easy, legs needed a good spin and a stretch.

Thursday(today)- swim in a.m with fast.

Mainset was a solid pull set however fast pace times, and lots of hypoxic work, i thought i was going to blow a lung. one of the sets i was looking at the bottom of the pool because i am sure there was a lung down somewhere. big wu, and then

400 on 5:15 breathing 3, 200 on 2:45 breathing 7, 100on 125 breathing 13, 50 1 breath or no breaths. we did this set 3 through.

then a set of 100's.

Then we did a set of 16x50 with 1 on 1minute, 1 on 40seconds, not free. so doing breast longcourse or backstroke longcourse on 40 was challenging enough for me. Oh well TCU who was practicing after us, got to experience some of my IM work which is brutal to watch specially at the end of workout. Oh well it was 6k logged.

Tonight will be devoted to recovering a little before i start a big weekend of training, tomorrow i have a late flight into Canada for the thanksgiving weekend.

On the morning i have a fairly hard brick workout on a compu trainer doing some v02 max intervals, and then a big Saturday and Sunday in Canada.

I will log on my adventures soon.

Good Weekend lots of Running.

Good Weekend, lots of football games. Saturday was a good day. 3.5hour ride with some varying paces however, 30mins at 1/2pace of 42kph was the main section. I ran 1 hour off the bike so it was a decent workout, the first 30mins was at 155hrt. After i drank about 3 gallons of water so i didnt look like a shriveled up grape. Cousin Ben and i went to Fox and the hound to watch college football, it was a good afternoon, however i sat at the bar stool with a pitcher of water trying to concentrate on one of the 15 big screens going on Ben was visiting from Colorado and it has been a while since i have seen him, so that was sweet. I went to bed at 7 and woke up feeling great.
Sunday was some more running with 24kms on the trail, i tried to negative split it so it was fun. Then a little recover flush swim, and i was done for the day. I went to Cousin Amanda's house where Benny and I watched the Boys go 4-0. Dano's Bills won, so it should be fun to watch the Boys play the Bills next Monday.
This weekend ended a solid week of training, it was my second build week and i was starting to get a bit fatigued, but 6 more weeks till Clearwater so i am pretty focused with 1 more hard week to go, this next week will defiantly be one for the books.
Weeks Notes:
Swim-4 swims, Bike: 300km+ Run: 80kms.

Today to start off my 3rd build week, i swam with F.A.S.T in the am for 5500m. Then this afternoon in Texas 90 degree weather i did a 1hour tempo run with 20mins at Threshold pace, my legs were a bit fatigued but that's life. 62k of running in 4 days so my legs should be a bit flat.
2 more weeks till The Life Time Fitness US open, i am still keeping my fingers crossed i get into it, i should know in the next couple of days. Cheers for now!

testing

No excuses anymore. Training is going well, Wednesday i finished up the day with a 90min spin and my legs were fairly sore from the mile repeats in the am. I was starting to feel tired but went to bed early and i was ready for another good day. I logged 4.5k swim workout Thursday am, it was solid but the real workout of the day was going to be my power testing on the compu trainer in the afternoon. The test went well it was a good 90min workout. We started at 150watts and went up 25watts every 3minutes. I posted great v02 scores and found out that i can push a lot of power at my threshold between 325-350watts which will be better evaluated in a couple of weeks when i test again. I finished up the test riding a few minutes at 400watts, which for me weighing 131-132 pounds made me pretty excited that i have improved my cycling. However now i need to man up and ride up to my physiology scores, i held 40+ at priarie man for 90km so in Clearwater i am hoping to be in good enough shape to ride 42-43 which will put me where i need to be.
Regardless i am currently on track however i think i am going to need surgery on some of my saddle sores that have now turned scars.

Last night was another early night to bed, today is a recovery day before a big weekend a head, i ran 3/4 of an hour this am and stretched and later this afternoon i have a massage. The boys are playing on sunday so after the madness is over i will visit my favorite place, "the couch".

good few days logged

The last few days of training have gone well. I have made a new commitment to my fitness and next seasons racing season by starting to swim with a new group in Texas. F.A.S.T is a club swim group with fast swimmers getting ready for Olympic trials and other major games. It seems like a pretty elite group, and i hope to swim with them all winter to commit to coming out of the water in a decent position. This year my swimming sort of was on the back burner because of being on a run focus and working on my riding for 70.3 racing. This winter i will be equally hitting the swim so i can make a push to some fun ITU racing. Anyways i will be swimming with the group, Coach Ron is from Canada and was a very accomplished swimmer in the past so i am sure i will benefit swimming with them if i can hold on and not get run over too bad.

Monday- 50x50m on 45sec's swim main set, it was an okay workout a bit tired after a solid weekend.
afternoon tempo run, 65mins with 17:30 at Lactate threshold heart rate and pace. It was a good tough run in the heat.

Tuesday- AM first morning with F.A.S.T logged a good 6k for the books. I was a little shocked but i heard it was a easy practice.
6k with a mainset of 800fr on 11:30, followed by 4x100m on 1:15. This set 3x equaled some fast swimming, and yes i was on the woman's pace time. In the winter i will suck it up an attempt some of the mens times but right now 1:15 long course is plenty challenging enough for me.

pm- 2.5 hour bike workout with 3x20mins at race pace, 10mins spin between. This was another solid workout for the day. I am glad i did 60mins of riding at a good hard pace.
it was another early night in bed before 8pm.

Wednesday am- Track workout more mile repeats this time with less rest, so it basically felt like 5miles straight with the odd breather. I had another good run workout however the legs didn't feel to snappy with all the riding i have been doing. Regardless it was 17k logged with (5:04,5:00,5:04,5:03,5:00) splits. The next workout for today will be a 90min spin recovery ride, and another night early to bed. Tomorrow will be another big swim in the am, followed by some bike testing on a compu trainer in the afternoon. I am a bit tired but i wont admit it. Cheers Below is an article from praireman, never comment to anyone that you would like to beat another athlete because it may get in the wrong hands and printed the wrong way. Enjoy.

http://www.citysportstx.com/article/?Guid=015ed369-930a-43fc-9f27-fe66f2895d8c

3-0

The boys are now 3-0, after beating the bears, pretty badass!
The rest of the weekend went well. Thursday afternoon i did some hard power intervals cycling, Friday was a recovery day with a run workout and a massage.
On Saturday i rode 100k with the last 30mins of the ride at 150hrt so between 40-43kph was the goal, i rode well and then ran 45mins off the bike the first 15mins at pace and the rest just chillax running. Sunday was a good 13miles or so, it was a good run for 90mins followed by a 4k swim workout and a great afternoon of laying down watching football. This week will be a little bigger than the first build week, this past week was 4 swims, 250k of riding and 70k of running with alot of good intensity. I am also getting some testing done on Thursday so i will blog about those numbers and how the week goes. Dano two more weeks till the boys meet the bills.

Back at It

After an easy recovery week and a lot of massage work from Tarp over at Sport and Spine, i started my first week of a 3 week build period. My feet have healed and i no longer need to wear bandages on my feet. With 2 months till World 70.3 Championships in Clear water it was time to get back at it.
Here is how it has gone so far.
Monday- a Threshold swim workout and a 1hour Tempo Run with 15mins at 510-520 per mile pace. It was a good day but back on the intensity train.

Tuesday- 2hour cycling workout with 1hour at a steady state of 140-150hrt at 24-26mph, then a 1hour section with 5x3min intervals pushing high power. It was a good ride and one thing i am going to do over the next two months is ride a lot and get ready for a fast run in clear water.
Also a technical swim on the day nothing too hard, 4k.

Wednesday- Run workout of the season so far for me i think. 5x1mile with 200 jogg recovery and a bit of chilax time but not much short rest intervals. ( 5:05,5:02,5:02,5:06,5:05) a good start to the day but with a big wu and cool down it was 17k of running. Regardless i am happy with those times. I am not sure if those are BAMF times i would have ask Jenkins or Dano.

pm- Recovery spin nothing too hard just loggin more miles, and re discovering some saddle sores from the last big block of training.

Thursday(today)- Good swim in am with a Challenge Threshold set of 4x400m and later on i am doing some hard power intervals on the bike to work on my strength and endurance. I will report on the bike workout my next post. I have a big weekend of training but the fun is only beginning. The boys are playing Chicago on Sunday so if i am not a sleep on the couch i will turn into that game to watch them go 3-0.

Congrats Jarrod

First of all, Congrates Jarrod Shoemaker for making the Olympics. Jarrod is a great guy and for the US i can't think of a nicer and more dedicated athlete than Jarrod to be going to the games. I had a chance to do a bit of training with Jarrod when he was visiting in Sudbury, Ont. Most of the training was him taking to me, and often i felt ill after running with him but it was a great experience. It is pretty funny he actually married my roommate in college Alicia Kaye and i got to know Jarrod pretty well as he spent alot of time in Sudbury over the last year of school with Alicia. Anyways dude your the man, and you made us proud.

Anyways not much new for me this week it was a recovery week, i had a good 5 week block with a big race last weekend so it was time to recover a little to get ready for the next block of training. Training was really chill, i think about 4swims, 4bikes, 4runs nothing too hard a little bit intensity but i needed to recover from the race as well as take care of my feet so i feel fresh and ready to start training hard again.

Praireman Pics

you can check out pics from the race at www.celebratedimages.com
on left menu click events then praireman bib # i am number 18 i am not sure how 130 pounds became such a monster on the swim pics but by the run it seemed that i leaned out. lol i weighed myself just to make sure i wasnt a monster.

Note To self; Wear Socks! you dumba@#

Yesterday i raced the Praireman Long course triathlon in Grandpraire Texas. It was my first real test to see how my form was starting to look getting for World 70.3 Championships. After a decent 5 week block of training i used the race as a workout to test my fitness. The race started off well, i swam 25:00 for a non wetsuit swim which was fast enough to give me a small lead. I have been swimming allot since nationals because i was afraid my swimming was suffering with all the biking and running i was doing. I blasted the transition and headed out on to the 4 lap bike course (90kms). I was riding scared because i knew Aussie Chris Legh was coming on strong. On the 3rd lap of the bike he caught me and rode behind me for a little while before launching an attack that I wasn't going to try and hold on to as it was hot and humid and i knew the run course was going to be very hot. I ended up averaging 25mph which is faster than 40kph so i have defiantly improved my riding over the last 5 weeks but i still have some work to do. Coming off the bike my plan was to murder myself on the run and try and make up the time that Chris put on me on the last lap of the ride. I had a quick transition not putting socks on and i payed the price. After about 1mile of running in 95degree humid temperatures my shoes where soaked from dumping water over my head and the entire run was very painful. I didn't catch Chris and my run time was not what i predicted however the course seemed long as Chris's time on the run seemed long as well. When i crossed the line second in 4:08 a little off my sub 4hours i wanted to go, i quickly took off my shoes where paramedics needed to look after my feet. The inside triathlon interviewer described my feet similar to Prefontaine at NCAA championships after running with stitches. I defiantly lost allot of blood and quickly needed them bandaged up. I am in tremendous pain today and the next couple of days will be devoted to light training and allot of fake skin. I am happy with the race i have made up huge gains in my fitness and i am swimming now like i should have been all season. I am also very happy with being able to average well over 40kph for the 90kph bike in hot and windy conditions. I still have a lot of time left before worlds my next race will be The lifetime fitness US Open Triathlon in Dallas later in October. Once i track down a digital camera i will take a picture of my feet to blog. You can check out results at http://www.doitsports.com/newresults3/client/59152_211890_2007.html

Football Player Collapses During Game

Football Player Collapses During Game, Dies
POSTED: 6:30 am CDT September 7, 2007
UPDATED: 9:47 am CDT September 7, 2007

MANSFIELD, Texas -- A 15-year-old junior varsity football player at Mansfield's Summit High School died after collapsing during a game.
Mansfield school district officials said the Summit sophomore Dozie Njeako died at a Mansfield hospital at about 9:45 p.m. Thursday. Witnesses said the boy collapsed while jogging to the Summit sideline after a play early in the third quarter against South Grand Prairie.
Athletic trainers from Summit and South Grand Prairie administered CPR in an effort to revive Dozie. Paramedics continued CPR as they transported him to Methodist Mansfield Medical Center at about 9 p.m., where he died.

Very Sad news, this morning on the radio's and in the DFW area. One of the problems with this accident is that there are 3 hospitals within 10minutes of the stadium and it took 50mins for help to arrive.

They are going to now implement a rule about having ambulance and emergency crews on hand at jr varsity games just like high school and NCAA.
Not much new for me training is going well, i am racing Praireman on Sunday, where Chris Legh is racing, it should be fun, and i am going to really have to step up to the plate on this one. TCU is playing University of Texas Saturday and i am still thinking about catching a quarter of action and then heading to bed. Should be a fun filled weekend.

Cars New Car

Car's New Smart Car, dirty, i wonder how smart it is going to be in the winter!!

Mike Hay putting it down

Coming on 40 coach Mike still is impressing people, killing a TT on the weekend averaging close to 45kph, pretty impressive.

Not too much happening, last week ended well, good 5k TT Thursday night, feeling shattered i put out a 5:10average mile pace felt good, it felt good to finish off that run big wu and a 45min cool down made my legs nice and sore. Next time i will be hoping to run 5min pace once i get some rest into my legs.
Friday was a recovery day first one in about 4 weeks, little light 4km swim all aerobic, then it was off to Austin with Carley.

Saturday- good brick workout with a wu and a 30min Time trial, i averaged close to 180bpm, but my legs still a bit flat from all the training, and then i did a 45min tempo run off the bike. IT was a solid 3 hour workout. Sunday- 75min run in the am, on some Austin Trails, and then an easy recovery ride pretty hilly along state capital Texas highway, i can see now why lance lives in Austin it was amazing riding.

Oh well good end to my 4th good week in a row it wasnt as big as the last 3 but this one had more intensity. 21kms swimming, 220kms cycling and 65kms running.

This next week is a little easier with Praireman on the weekend. I look forward to racing this weekend to see how the last month has gone.

So far this week has gone pretty chills

Monday- 3/4hour run easy, and a 4km swim with some descending 400's

this morning was a 3.5km swim with some race pace on short rest 100's it was pretty good, and tonight i will be doing a cycling workout with some high cadence/high power efforts. I hope i don't get wet but it is looking that way.

Tad of a Short Note

Training is going well so far this week. I am into my 4th pretty solid week so i will admit i am starting to get a bit tired. This week the volume is down a tad however, the intensity is cranked up. After this week i will have a little test to see how the training has been going, I am going to Race PraireMan Half Ironman in Grand prairie, Tx. Chris Leigh races it every year, so i am going to race to see how my prep is going in hopes to hang with Chris for as long as i can.

Monday- Am- was a hard swim (4.6kms) It had 15x100 and a couple of fast 500's alternating fast,moderate,ez and repeating. It was a solid swim but i was a tad shattered from the weekend. The afternoon had a tempo ride with some 12min repeats, i felt great out on my road bike for a change.

Tuesday- Started the day off with a track workout 5x1km with a big wu and cool down, the goal was to decend them but by a small margin while taking it out hard with the first km. I took it out in 310 so needless to say by the 5th one i was working pretty hard. it felt good, and i met the challenges i set so i was happy.
Pm- another hard swim workout with a test set and a big drill set that was kind of nice. (4.5k)

Wednesday- Swim Am was recovery 4k it was nice to have an ez swim
pm- was a long recovery spin, it was nice to have an easy day. I think i logged 60+ kms a tad chills.

Thursday- am (4.5k swim) Started with a main set that was 10x100m on 115 holding 110's. Well that woke me up fast. Felt a bit flat in the water but i didn't go off the back which was nice. Then did a set that was 4x4x100m pull paddles on 120. not too bad held 115's nothing hard just logging some fitness.

pm- Tonight is supposed to be a big run workout with a 5000m hard in the middle. We are expecting some bad weather so it may be a tempo run on the tready if the 40mph winds and rain keep up tonight. Oh well running in wind is fun. a tad tired-- sarcasm. :)

solid weekend

Not too much to report on. Went to see a hilarious movie Friday night called "Superbad." I don't even know how to explain this movie, other than it's hilariously funny, check it out!!
Carley and I also got a little lucky this weekend, winning 50 bucks in grocery money at this bad ass grocery store in Fort Worth, called Central Market, aka CM. So how did we both win you ask? Well here's the story. Friday night after work as we are driving to the grocery store to pick up some grub for dinner, we get stuck in some heavy traffic. Ten minutes roll by and we don't even move. Finally after much swearing and loss of frustration we arrive at CM. As we are walking in these country radio station spokespeople start hounding us with questions and asking us to fill in ballots. With my frustration through the roof and my anxiety soaring, I see Carley approaching the table and filling out a ballot to get a free magnet!! As i'm filling out a ballot (it was better than standing there) the spokespeople start telling me I look like Kenny Chesney. I was pretty excited to hear that, figuring he was some hot stud until later Carley explained to me that he is some older, balding country singer! So it's ballot drawing time, the first name he pulls is CARLEY"S and she won a $25 dollar gift certificate to CM. How exciting is that. The draw was obviously rigged the joker didn't even put her ballot in the box, it was in his hand the whole time! But i'm not complaining we won dinner money for the night! So 15 minutes later as we are leaving the grocery store another draw is going on I stop by just for fun, and the guy asks me my name, looks through the box and pulls my name. Another $25 gift certificate. Wow we are on fire here!! I think I won just cause I look like Kenny Chesney and it was a country radio station putting on the raffle. So after the traffic delay, we managed to win grocery money for the entire week!

As Far as training goes, it was another solid weekend, Saturday consisted of a 4hour ride with 5x10kms tempo with 5k ez between. I averaged pretty fast speeds on the ride and was able to maintain a pretty strong pace over the 4hours. A nail in my tire caused a quick stop to fix but other than that it was good. Then it was off for a 1hour run where i felt great running off the bike, it was starting to get hot and since i had my off road shoes on i wasn't shy to rip into some trails, to get off the pavement. My Brooks weren't supposed to have the off road package on them but i have turned them into my 4x4's because the last time i was in the trails i fell in some mud so they are my new mud rippers now. So 5hours in the bank with some good hard intervals and some core in the afternoon and a nap ended a solid day. Sunday was pretty chill axed with a 1hour run in the am, my legs felt better then i thought they would, and in the afternoon was a 4km swim and some more core and stretching. And that was it. Back at it for another solid week coming up.
Weeks Total: 17kms of swimming, 303kms biking and 72kms of running.

It's a bird, it's a plane... NO it's a piano!!

This may have been when the piano fell on me! After that incident I felt like I was running with a grand piano on my back!

Piano Melody

Training the last few days has gone well. However, a couple days involved flying piano's but I managed to survive them. So Tuesday was a good hard threshold swim in the am, therefore I finished with a ride in the afternoon. The next few days i spent logging some miles on the bike. Tuesday afternoon i was on it, a good steady base ride for a couple of hours. Then Wednesday morning did a 1 hour run on the trails and my legs felt great, pretty weird because i have just been loading them up for past few weeks now. Wednesday pm- i was out logging some more miles doing some hard intervals on the bike, i rode out in Aledo where there are many challenging hills. Since i am gearing up to ride with the big boys i am sort of on a ride fast or don't bother showing up sort of focus. So i am getting ready to ride 90km's averaging 40plus kph, and then running, this is why i need to get stupid fit, oh well i have allot of work to do that is the joy of the focus right now. After doing my 10 repeats i could feel the heavy legs again. Good thing i am on the bike again tomorrow morning.
Thursday morning i hit another good 2hour+ ride where i rode some hill repeats out on oakmont avenue, and then rode out in the country roads in Benbrook. My hill repeats went well, and i felt like lance for a few, and then i realized hey i only have another 11 repeats to go, so enough said i was sort of starting to feel like a sprinter off the back in the late stages of the Pyrenees. Oh well another one logged. I am telling you one word, and one only: utter butter. okay maybe two words but it helps with saddle sores and right now i have enough of them i could name them after the last few weeks. Okay so after feeling pretty shattered it was time to run a 5k at a local 5k run race down on the trinity trails, my legs felt sore and tired and walking at this point was a stretch and all i wanted to do was sleep, however right now in my training i am trying to burn the candle at both ends, or something like that, lots of volume and lots of intensity so i should be feeling fatigued. The standard was set that i had hit and it was run fast or no pizza, so i better run fast. The run course was 2miles out and 1.2 back. The out section was into the wind, and i was going to take a risk running into the eye of the storm, specially when pizza was on the line. Well i took the first mile out in 5:05, maybe a bit faster but you get the idea, anyways i should have known running 1mile into a headwind that was about to send my headband to Oklahoma city was not a good idea, oh well, i tried to keep for even though my legs felt like shizza, and at mile 2 i got hit by a flying object from the sky. It was black and weighed about 500pounds and it had lots of white keys. I got hit by a piano and i started to slow down, oh well it was a good effort and at 95 degrees i started to feel a bit sick during the cool down. Oh well another good day logged.
Friday(this morning)- recovery day 4.5k swim am, felt okay but just logging the training right now. Not much to mention about it, 1x2000 pull nice and strong, and then some IM work, but all aerobic as i need to recover today. I have a big workout tomorrow but you will have to wait to hear about that on Monday. Have a great weekend!

Harder or Hotter than Hell

This week is going to be my third build week. I am starting to feel a little fatigue in the legs but it is expected with the volume and intensity i am putting out on a regular basis. This weeks plan is to get another big week of riding in with a cycling race on Saturday called Hotter than hell. The race will be 100miles and i am hoping to get into the A race that will mostly have cat1-3 cyclists in it. I don't hold a licence in the USA for cycling so i am still waiting to get into it. It is going to be a very hard race with the name reflecting the race, however i hope to be able to step up with all the volume in my legs.

Monday- Feeling a Little fatigued after a big weekend. I hit up a swim workout with the squad. The workout was 4kms with one of the mainsets 10x200descending. I brought it down to 2:23 long course which wasn't bad but i didn't want this to be my hard workout of the day. I went a little harder than i wanted to but i was leading a lane and had to rise or get run over. Oh well i reserved a little in the tank for my track workout in the afternoon.

pm- With another hot day, i hit the track for a little leg speed workout, the goal was to run 12x300m on 1:30 holding 51-52's. IT was very windy and i manged to hold a great average over the 12 with only 38seconds rest, which seemed to fly by way too fast. Oh well it was another good workout logged.

Tuesday(this morning)- emphasis this morning was speed/threshold swimming. Feeling a little fatigued in the water. I swam with the squad group this am, and i was planning on hitting a good hard swim with short rest. The workout ended up being 4.5kms and i defiantly hit the threshold plan for the day.
5x200m, 5x100m, 6x50m, and 800m pull breath control. I really hit the intervals, and tried to make the best of it feeling flat. Tonight will be an aerobic ride, nothing crazy just building up some cycling miles in the legs before the weekend.