Mellow Mushroom = Rocket Fuel

Well the Mellow Mushroom hit the spot. I fueled on it and its left overs for the whole weekend. A great little college pizza place was crazy busy. And i must remind my buddy Chance that even though it is a college restaurant right by TCU, young girls celebrate birthdays. Anyways a end to a good week of training. Saturday i hit a 1hour and 40minute run about 25kms worth of running. A big warm up then 5k tempo (16:51), then 20mins build, and then a hard 2mile just over 5min/mile pace and then a long cool down. I am glad that i still have a bit of speed in me, which is good to know the 5k felt fairly easy and i was happy ripping off a 2mile at 5min pace during a long run. After i was on the bike for a long ride it was a good ride and i could feel the run but it was beautiful weather and i was happy to be out.
Sunday- i rode for just over 100k, it was very foggy for the first hour but after that it was nice and 70degrees in no time. I did a little run off the bike, and some yoga with Chance. It was the end to a good weekend. I am slowly building up my weeks, this week will be fairly large. My parents are in town so i will be eating well, and will hopefully have a few dinner made for me this week.
Other than that not much went on this weekend, i went to bed super early every night and got at least 10hours of sleep. Even last night i layed down at 7pm and fell asleep and woke up at 5 just in time to go to a F.A.S.T swim workout. I will blog about this week in a few days after i have some stories and some workouts to chat about.

This mornings workout wasnt bad, 5,000yards logged. I have a good tempo run this afternoon and the weather is supposed to be nice.
I am sure i will also be running some arrons with my dad. He comes down to work but i end up taking him to golf stores and courses. I saw him playing around with my guitar yesterday so i am sure i will be teaching him how to play guitar hero at some point as well.
Cheers for Now

Mellow Mushroom

Not too much to report on allot of early nights to bed lately. Today is a rest/recovery day only a 5k swim and some stretch cord and core work today. I have the afternoon off to get some work done and watch some movies tonight to get ready for a big bad weekend.

So Tuesday was a big bad ride workout which was my main workout of the day. I did alot of power intervals and some Steady state riding. I did core and strength as well but mainly a big ride day.

Wednesday morning i swam with fast it was a nice 5k workout with some sprinting at the end about 16 sprints to many oh well it was a good workout nice to work on some start speed again.
In the afternoon i did a long base run and some core work. The run was a chilax 15k loop i have.

Thursday- the main workout of the day was a big base ride with a run off the bike. It was a solid day only about 3hours of work so a pretty easy day.

Today was a big swim workout and the rest of the day to chill before the weekend. This weekend i have 4-5hours of training each day so i will talk about those adventures on Monday. The weather is supposed to be nice so iam excited for that. Anyways i found a new pizza place that everyone is raving about i may get a pizza tonight so i have left overs for lunch over the weekend because i will likely be too tired to make anything. The place is called mellowmushroom.com
it is very healthy and has weirdly unique multi grain breads. Oh well its worth a try. Paris Hilton is in town this week and weekend, i doubt i will run into her as i have been going to bed between 7-8 every night and mainly hanging out at blockbuster just long enough to rent a movie. But i will defiantly watch the news to see if she gets in any trouble in the DFW area. Oh yeah also reminds me my parents are coming to town Sunday so not only will i be training alot this weekend but i will be cleaning up bike grease stains.
Cheers for now

Another Good Week logged

I finished off the week with a good Friday, Saturday, Sunday.

Friday- was a good 5k swim with 20x100 best average swims.
Saturday- was a long run workout with a bit of descending hrt rates and speeds, with a ride in the afternoon and core/strength.
Sunday- i spent on the bike for a little over 3hours with some good head winds to fight but iam over it now.

This morning i have started another good week with a 12k Tempo Run, i ran 14mins at threshold with a warm and warm down. This At run will build up over the winter months. Later i will be doing a Threshold swim on my own because Fast isn't swimming because of it being Martin Luther King day allot of places are closed.

This afternoons swim will be a good hard set of
4x100
4x200
4x300
all at threshold pace on short rest. With a big Warm up and cool down.
Not too much else going on, i Will be doing a lot of riding this week, and i will report more on that later on during the week. I am also expecting a pretty big weekend of training.

I will write more as the days go on. This time of year will be pretty boring, hopefully some funny stories will come along the way to blog about.
Cheers

Hope on that Train

here is a gingerbread train that Carley and i built. Pretty Badass i know. Except we set it on top of a fire place and iam sure it was turned on at some point and has melted.

Here is a nice pic of Carley riding a sled built for a 2 year old. But the snow is giving me the shivers. Anyways not much new here, no secrets to training this winter, just a lot of mileage allot of hard work and allot of riding to get ready for the season. I am also back in the water with F.A.S.T so it has been hard swimming, there is two swimmers that have made the olympics already so the workouts will be hard all the way to trials and the games. I am going to swim with them a few times a week for hard specific stuff, and then do a couple of swims on my own when it is recovery or specific threshold stuff. There is nothing like going to a F.A.S.T workout when you want to do a recovery set because the workouts are two hours and usually alot of mileage.
Other than that not much else for the next few months.

I have been playing allot of guitar hero lately and i have up graded to hard so iam getting my but kicked but i killed all of the medium songs so the standard has been raised. I find it good recovery at night and it keeps me off my feet. Ryan your going to have a good battle when i see you next, except me and slash still have issues. Last night i picked up the new triathlete and in chapters i realized there is a bad picture of me in it on page 150 so a few people have made comments, and no i don't have a double chin it is the way i have my head tilted. Anyway there was a false start at Worlds therefore you see me running a little late on the line. I am already excited to start racing but i have a long hard winter a head of being able to ride with the strong guys at the 70.3 distance. I worked on my running allot last year and am ready to throw down a fast half off the bike, but unfortunately the guys like Chris Legh and Chris Leito and everyone else at the front can bike like animals.

I am trying to think if anything exciting has happened this week. But nothing has happened. I already have a lot of saddle sores. For all the people that read and are interested about some of the specific workouts i did all week.

I did a lot of riding, a good interval session long intervals alot of 2k's. One good swim set i did last week one morning was.

5x200 on 2:45 descending
200fast with 20rest
4x200on 2:45 descending
300 fast with 30rest
3x200on 2:45 descending
400fast with 40seconds
2x200m on 2:45 descending
500fast
big cool down.

it was a tough set especially on short rest, and i really tried to hit the fast swims.
I also had a 1000m TT on the swim during one workout.
So i am really going to commit to the 70.3 distance but this season i will make sure i eat enough and don't loose too much strength to suffer in the swim during ITU races.

Anyways i hope everyone is staying healthy and training hard.
Cheers

Back At It

Its been along time since i have last Blogged. I Hope everyone had a great Christmas holiday or happy holidays. I spent most of my break relaxing and playing allot of guitar hero with my girlfriend Carley. Not to mention i eat a lot of Christmas cookies and watched a lot of movies. It was some great times, however even though it was great seeing my parents and hanging out with Carley all day. I was getting sick of running in the snow, and i am happy to be back in the sunshine. The past weekend i was out for a couple of long rides and it was 80 degrees in Texas so i cant complain.
I am going to be spending the next 8-12 weeks building up and logging allot of miles to get ready for a big season ahead. I haven't yet decided but i will be racing a few duathlons later in that time period as some run races, and i will probably do a couple of early season races before i head down to St. Croix. I am still thinking about St. Anthony's at the end of April, but i will judge that on how my training is going at that time as it will be a big field.
Not much else to report on my mom has lost 30pounds and i all most didn't recognizer her, so that was great to see. Mom your doing great. My cousin Cody is in town for the rest of the week before he leaves Tuesday for his basic training in San Antonio so i am sure that will bring a few interesting stories later in the week.
Once i get all of the photos from the holidays from Carley i will post pictures of the adventures on here. I was going to wait to post when i had pictures but every few days i get an email from my dad with the heading BLOG????, today he actually had a date of when i last blogged just to remind me. So once i get UN packed and clean up my place a little bit i will start blogging regularly about how my progression goes during the winter.
Cheers for now.