Pretty Powerful is Right

http://www.time.com/time/photogallery/0,29307,1626519_1373664,00.html
I stole this link from Colin, this is defiantly pretty moving. It was defiantly eye opening.

After a 10hour training weekend including a half marathon, i am having a pretty solid week a little tired but good. Monday Hoped in the water wit F.A.S.T, i knew they were tapering so i thought it would be a good workout to do. After a 2.5k easy warm-up. I joined Barrett and Alenjandro for a set, i was shattered and useless, Alenjandro is getting ready for his Olympic trials in South America and was doing 15x100m 1. on 135, 1 on 115 and 1 on 1minute. That was meters and he can really fly. I put some paddles on and still didn't make that 1 on 1minute, oh well little cool down, some what recovery and that was it. Later on i did a 1hour run and a spin. My legs were still tired from the weekend but starting to come around. Tuesday- good long ride with 6x5mins at 270 watts, some good steady state riding, and a run. Later in the day i did a 4.5k swim and it was another good day. Wednesday am a good swim 12x200m on 2:45, and then 3x200m broken for some speed work,a big wu and cool down and it was 5.5k logged. Later on the day i left work early and went to Jacks were i am starting to get some work on my cycling. We did alot of technique, and a hard TT on the COmpu Trainer the Central Park Loop and i blew to peaces. Then we did some motor pacing and a lot of single leg riding 3x1/2mile with 1/2 recovery. Then a big cooldown and 2hours flew by.
Thursday- am 24x100m on different pace times, and a hardkickset, and finishing off the workout a hard 3x100m on 1:20 hitting it. oh well another plus 5k swim. A 1.5hour spin later on at work on my compu trainer and a little run. Finally my legs feel better from the race, which is good because i have a lot of running this weekend.
Friday- Today i did a technical recovery swim, the main set was 15x150, 100as 50right arm, 50left arm, 50 swim. I was tired this am but today is a recovery day to get ready for the weekend, so i am looking forward to the rest of the day to do some work and relax. F.A.S.T was tapering so i had a few sets on my own this week which was fine, but next week i will be back swimming with them in the middle of the week. Other than that, the weather is supposed to be high 70's all weekend so it should be a great weekend of training.
Thanks for reading.

Sunday- 4hour ride with Barret, fought the wind and hills, saw some Biscon and looked for a zebra but didnt see it at the ranch we rode by. Good little run off the bike, legs sore from Saturday. I have a big week coming up so i will blog about it later on.

Run like an animal, Dont run like me!!

Well, here is how it went. Hilly 0 degrees, its 60 now but cold this am. Did a 10k wu to simulate running fatigued. Ran on pace with leaders for good half the race, at 10miles i was on pace to run 1:12 i was 55 something. I dont know if my glycogen was short but i started to fade, feel good about fitness. Died on the way home but took some risks running 5:15-5:20 pace for most. The hills ate me for breakfast. Finished the race my dad had me at 114 and change i had 115 on my watch, but after i was done i was getting my chip cut off putting my flats on shooting the bull with my dad, and this jolly old mate comes over and say's did you race the half. And i said yes sir, and he said nice work 5mins later he comes back while i was about to run,and had to go find my chip to throw on the matt. I went across the 10k mat. Weird finish with two mats, lots of races going on. Well nice cooldown to think about things, oh ya and clean my vommit from mile 10 off of me. And now i am on the bike for along ride. Not sure what went wrong but the legs didnt feel snappy and my last few miles were over 6min pace, when i was contimplating stoping at Peiwei on 7th street before that long hill. Happy that i can pull off that time tired and in the offseason, i am getting really comfortable running 5min-5:15min pace so i am really going to have to step up the speed on the 10k's this year. No excuses. Well i took some risks today, racing tired but so what, as Mr. SQW would say no Risks no Anthym . I also forgot what Simon used to call me at swimming but it was had something to do with a wick and burning fast or something. SO i am sure once i am rested and have some flats and everything goes my way i will run 1:10, or faster. Well no Coldstone for me the standard was 1:10 and i blew to pieces. Oh well i will reward my self with a long ride, and no food. Just joking about the no food part.

Thanks for reading,

and remember if there are two mats read the signs.
Cheers,

fun fun

So i got home from a training ride yesterday and there was my dad sitting with a sour look on his face. He was like these arent chips, but they are sweet. It must have shocked him because he usually likes Lays regular chips with lots of salt. Oh well he will have Yam power today. Cant really remember what training has been, This week has been busy i swam almost everyday, ran every day, biked a few times since the race. Tommorow i am racing the 1/2 marathon, in Fort Worth since the start line is a 2minute jogg from where i live. I am shooting for 1:10 but i know its hilly so if i blow to peices i hope i do it with some sort of class.
So here is the last few swim sets i can remember.
3x500 with 20sec rest
3x400 with 20sec rest
3x300 with 15seconds rest
3x200 with 10seconds rest
3x100 with 5seconds.
pretty aerboic swimming that was on wednesday i recon.

Yesterday was with F.A.S.T
not too bad because they are tapering mainset was
4x 400m on 5:00, 100 stroke on 1:50

Swim today was 6x600m, it was okay boring but a little run prep later on and rest up for race tommorow.
I have a big weekend planned, Saturday- race am , long ride pm, then sunday a long 4.5hour brick workout with Barret on Sunday, recovery swim if i am can still speak. Goal for today is get some work done, and go see Hillary Clinton who is speaking in Fort Worth, i would like to get a pic with her for my blog but i may get jumped by the body guards, maybe she will give me a high five. Anyways i will blog more on Monday, about the weekend,
Thanks for reading!

Pics from Trip

The good one is Carley getting attacked by the horse, a good pic from mellow mushroom. And a pic of me running with a young mate who took the run out hard, our first 2mile was under 10mins so we were moving. I dont know where he went after the first loop but he has a alot of potential for sure, one hell of a runner! p.s i think i won a cruise yesterday, not sure have to read the fine print.

Living in the 1800's

Carley and i had a good weekend, i raced a little duathon called Texas Motor Speedway Duathlon, pretty cool with the run being an around the speedway. Anyways Tornado weather and being cold, ran 5min mile pace for both runs, and hit the bike but at somepoints i was pushing high wattage and going 10miles an hour, i was affraid the wind was gong to kill me.Oh well, i tried my best to push hard, but it was fun. I think its a new course record, even with the conditions so that was kewl. After the race it was a good long run cooldown, and then off to the logg cabins where Texans had lived in the 1800's. Here is a pic of Carley in a smoke house, pretty cool. I will upload some pics once Carley puts all of the pics on the computer. SO i tried to find places to lay down and nap while Carley listen to the speals about every little house, but i couldnt hide. After a couple of hours of wining i was home and off my feet, and had some good nutrition. My parents were back from Cabos, and the DFW airport was closed so the had to catch a redeye flight. Thats how bad the winds are, the airport was closed but the race still went on. So my mom gave Carley a watch and a neckless from Cabos and some other kewl stuff, and i got a whistle maid out of wood, that is a key chain i think. But back at the training with a good 5k swim yesterday and a run and more chilling time with Car. She actually rode my TT bike on the trail while i ran, i was a little worried, but it was nice because i could run on the gravel and she could ride on the pavement. A few cyclists gave her grief about riding slow on the pavement trying to pass her, but lets be honest guys, your on a trail, and if she is a fast runner so i am sure she could out run you so dont cherp. Carley leaves today, so we went and saw Definatly maybe, that is my second chick flick in a week. This morning was a good 2hour ride on the compu trainer, and now it is time for coffee and work, it was tough this morning alot of intervals at 300watts and some power intervals at higher wattage. I will blog later in the week, about training and life. I would also like to congratulate everyone that raced on the weekend, it was tough conditons but i know a lot of individuals that had personal bests.
Thanks for reading, i will posts some more pics later once i can get them uploaded, probably a few of Carley because i look pretty ugly these day.