2014 stats wrap-up

I like to add up my distance and time at the end of the year.  2013 year was a huge jump for me in everything s/b/r.  This year (2014), since I'm with the same coach and I had another IM race, was pretty similar although slightly smaller in the swim and bike category.  I attribute the lower swim to not going to masters after losing my job.  I'm still swimming, but more like 2500-2700 m versus 3000 to 3200 m.  Why get up at 5 AM for swim practice when you don't have to?  And less cycling because I didn't do a fall 70.3 like I did in 2013.  And there was the month I was forced to take off following IM Boulder, thanks to a nasty viral infection.

What I'm really impressed with is my running.  I ran a LOT (for me).

Don't expect to see these numbers in 2015.  I'm doing one 70.3 (Boulder, weirdly for the first time) and a bunch of sprints and an xterra.  Focus for 2015 is on speed, not distance.

2014

Swim: 116h 324m 57s - 325,133.53 Yd 
Bike: 218h 58m 25s - 3,087.68 Mi 
Run: 182h 41m 35s - 871.79 Mi (this also includes weekly hikes for Sept and Oct)
Strength: 11h 50 m 
Skiing: 40h 00m 
Yoga: 2h 30m

2013

Swim: 144h 33m 49s - 411,035.22 Yd 
Bike: 237h 30m 38s - 3,232.67 Mi 
Run: 138h 07m 54s - 717.35 Mi
Strength: 2h  
Skiing: 39h 00m 
Yoga: 7h 00m

June 2014 Training Totals

Alrighty - here's June, one month before crazy big IM Boulder month.  June was a bit tricky, mainly because I was in Idaho for 12 days and had some hard conflicts - 2 days driving (really, 3 if you count driving up to Meadows to surprise Chase with his restored pick-up) and a wedding.  I think I probably lost 5 days there, and I didn't have access to a pool while I was up there.  

Pretty solid totals, though.  I was really only down the equivalent of 3 swim practices (despite missing 4-6).  Bike mileage is solid.  I really enjoyed my rides in Idaho.  And my run volume is ok.  I think it was down a bit to give me some recovery after Boise - but once I got back things picked up again.

July should be a big month.

June 2014
Swim: 10h 29m 03s - 28867.82 Yd
Bike: 30h 34m 57s - 466.5 M
Run: 12h 28m 30s - 64.12 M
Walking: 35 min

May 2014
Swim: 13h 35m 58s - 37092.18 Yd
Bike: 22h 10m 13s - 297.42 M
Run: 14h 11m 42s - 76.69 M
Yoga: 30 min

May 2014 Training Totals

So another month and another "hmm, I thought I would have done more" feeling.  However, I did have a race (which involved a taper and some recovery) and I had 2 long rides in my basement due to weather (snow and hail).  So really, I had some pretty solid training.  I'm sure June and July are going to be killer, though.

May 2014
Swim: 13h 35m 58s - 37092.18 Yd
Bike: 22h 10m 13s - 297.42 M
Run: 14h 11m 42s - 76.69 M
Yoga: 30 min

April 2014
Swim: 12h 30m - 31878.83 Yd
Bike: 26h 55m 25s - 370.03 Mi
Run: 13h 33m 19s - 68.77 Mi
Strength: 30 min
Hiking: 1 h 15 m

April 2014 Training Totals

Not much to report.  I did what was on my schedule and survived another month :)  I thought my numbers would be a bit higher, but eh, no worries.

Also: no skiing.  Boo.

April 2014
Swim: 12h 30m - 31878.83 Yd
Bike: 26h 55m 25s - 370.03 Mi
Run: 13h 33m 19s - 68.77 Mi
Strength: 30 min
Hiking: 1 h 15 m

March 2014
Swim: 12h 30m - 33737.97 Yd
Bike: 23h 44m 19s - 323.62 Mi
Run: 10h 21m 09s - 53.22 Mi
Strength: 1 h
Skiing: 18h

March 2014 Training Totals

I got over my February cold and training really picked up.  Running would have been a bit higher but I went skiing on 2 of the days where I should have been running.  I can run any day of the year but I can only ski during a portion of the year.  And the skiing really has been great this year.  Oh, and zero yoga was done in March.  So much for that off-season goal.....

Bikes have been getting more intense and my weekday rides are a bit on the long side (1:30 to 1:40).  Not so much a fan of this as I can't start riding until ~6:10 PM and this means I don't eat dinner until 8 PM.  Running has all been slow MAF runs, which is fine by me.  And swimming is just swimming.  Although a few weeks back, I finally remembered how to swim again, so that's been a helpful change.  Oh, and I've been lifting weights.  This is a bit on the sucky side, because I lift at lunch and then I have a really hard bike ride after work.  My legs are trashed after that.  And then I'm pretty sore for days.  Two weeks ago I decided to do a ton of single-leg calf raises (I think it may have been 3 sets of 20).  My calves hurt hurt for 4 days, even with taking Aleve and wearing compression socks.  That sucked.

I fully expect April to get more intense and longer.  I'll probably have to do Deer Creek / Highgrade twice and I have a 4 day cycling camp in Sante Fe.  Lots of bike miles.

March 2014
Swim: 12h 30m - 33737.97 Yd
Bike: 23h 44m 19s - 323.62 Mi
Run: 10h 21m 09s - 53.22 Mi
Strength: 1 h
Skiing: 18h

February 2014
Swim: 6h 35m - 17607.18 Yd
Bike: 12h 12m - 154 Mi
Run: 9h 11m 59s - 51.13 Mi
Skiing: 12h
Yoga: 1h

February 2014 Training Totals

January was full of training.  February was full of skiing, trips, and then being sick.  

But the skiing was incredible.  Knee deep powder and face-wide smiles.  I also had a really awesome run in NOLA and a pretty good 10 mile race.  Since I was coming down with a cold, I didn't "race-race" it.  Instead, I ran with 2 of my friends from high school and chatted away 8 miles.  Then I upped the pace a bit for the last 2.  I ended up being only 42 sec slower overall (4 sec/mile) and I felt GREAT afterwards.  Unlike the last 10 mile race where I was dying for the last 3 miles and had an epic asthma attack at the finish.  Progress!

February 2014
Swim: 6h 35m - 17607.18 Yd
Bike: 12h 12m - 154 Mi
Run: 9h 11m 59s - 51.13 Mi
Skiing: 12h
Yoga: 1h


January 2014
Swim: 9h 15m - 26137.36 Yd
Bike: 10h 03m 11s - 131.59 Mi
Run: 14h 20m 35s - 75.87 Mi
Skiing: 7h
Yoga: 1h

January 2014 Training Totals

Man, I've done a lot of running in January...

January 2014
Swim: 9h 15m - 26137.36 Yd
Bike: 10h 03m 11s - 131.59 Mi
Run: 14h 20m 35s - 75.87 Mi
Skiing: 7h
Yoga: 1h

This was my 3rd biggest run volume month in 2013.  Bummer is that many of these runs have been done on the treadmill.  Winter running in Colorado has been challenging.

Swim/bike/yoga totals are a bit low, due to travel and being sick right after new years.  Yeah, 1 stinking yoga class in January.  Not good.

I'd say I'm steadily in base building mode.  The main difference is that my runs are quite a bit faster than last year.  My weekday runs in early 2013 were progressive pace runs (3 x 15 min, and you get progressively faster each 5 min within the 15 min block).  This time, my coach has me doing 4 x 2k (1.24 mi) somewhere between my 10k and 10 mi pace or doing some stuff at my half marathon pace, or doing stuff at my 10k pace.  Much longer and faster tempo intervals.  The good news is that my body is handling it pretty well.

She's also having me swim 1:15 for each masters practice, which typically works to 3400 m.  Last year it was 1 hr but I'd go to 1:10 to get my 3000 m done.  For some reason, it doesn't seem like I'm riding a whole lot, but I just think that's because my weekend rides are only 1.5-2 hrs long.  I somehow always think that weekend rides need to be 3+ hrs.

I imagine that Feb will be about the same as January and March will end up being a bit more.  Thinking the real work starts in April.

2013 stats wrap up

2013, by all accounts was a HUGE year.  I PR'd in pretty much every race I did and had my largest training numbers ever.  More importantly, I had FUN doing it.

(now, if only my job would follow suit and be more fun... ugh)

In 2013, I learned to love hills.  Ok, maybe love is a strong word here....  Maybe I love what hills do for me and how they make me stronger.  I got an incredible custom TT bike and I still can't believe I spent that much on a BIKE, I do love him.  And I think I've figured out what it means to push myself and see what I'm capable of.  I've got a great base to build on and I'm looking forward to even more training and racing in 2014.

2013

Swim: 144h 33m 49s - 411,035.22 Yd 
Bike: 237h 30m 38s - 3,232.67 Mi 
Run: 138h 07m 54s - 717.35 Mi
Strength: 2h  
Skiing: 39h 00m 
Yoga: 7h 00m

2012

Swim: 82h 53m - 231,174.3 Yd 
Bike: 117h 34m 39s - 1,624.36 Mi 
Run: 57h 04m 47s - 289.09 Mi 
Strength: 3h 20m 
Aqua Jogging: 20m 
Elliptical Training: 40m 
Skiing: 60h 00m 
Walking: 2h 15m 
Yoga: 6h 00m

Also, its interesting to note that these are annual distance records for me, since I started keeping track of this sort of stuff.  What's most impressive is my swim distance.  I really didn't think I swam this much in 2013...

October 2013 Training Totals

Probably the last post of this type for a while.  November is officially the start of the off season for me.  Hurray!

October:

Swim: 13h 03m - 36,581.37 Yd
Bike: 19h 48m  20s - 275.66 Mi
Run: 11h 29m 18s - 63.15 M

September:

Swim: 9h 20m - 25,535.04 Yd
Bike: 15h 18m - 212.96 Mi
Run: 13h 20m 18s - 71.31 M

I'm doing the Winter Distance Series again this year, so I expect my run mileage will be consistent to what it has been this fall.  Swim and bike... who knows?  Hopefully its just swim twice a week and ride once or twice.  And I'd like to do hot yoga weekly this winter.  And ski lots.  And sleep in.  

Did I mention it was off season?

September 2013 Training Totals

I was sorta expecting to see higher numbers, but I think taking a full weekend for Ragnar shenanigans made it hard to get higher numbers...

September:

Swim: 9h 20m - 25535.04 Yd
Bike: 15h 18m - 212.96 Mi
Run: 13h 20m 18s - 71.31 M


August:

Swim: 11h 21m 10s - 32097.99 Yd
Bike: 11h 31m 46s - 169.95 Mi
Run: 15h 39m 21s - 86.23 Mi

Bike would have been a smidge higher if I was able to ride outside for all of my rides.  My weekday rides have been on the trainer for two reasons.  #1: they're either aerobic rides or interval rides.  The trainer makes it easier to hit my targets correctly.  #2: I can't start to ride until 6 or 6:15 and it gets dark around 7:15, making it pretty hard to ride outside for 1.5 hrs.  One of my long weekend rides was also on the trainer because it rained all day long.  So I would have probably been closer to 230 miles for the month.  Not bad, considering one of those weekends got eaten up by Ragnar.

October is my big (relatively speaking) build month as I get ready for Oilman.  Curious to see where those numbers come in.

August 2013 Training Totals

aka starting to get serious again.  Or really, I just ran a lot.

August:

Swim: 11h 21m 10s - 32097.99 Yd
Bike: 11h 31m 46s - 169.95 Mi
Run: 15h 39m 21s - 86.23 Mi

July:

Swim: 12h 40m - 35870.52 Yd
Bike: 15h 30m 52s - 212.08 Mi
Run: 5h 14m 27s - 22.73 Mi

July was pretty much a recovery month from IMCDA - and I had a broken toe so no running.
August was race month, where I had 5 races in 4 weekends.  It was also "welcome back to running" month.

Looking at my logs, this was my 2nd highest run volume month EVER.  If I had done my full 90 min run on Saturday, it would have been my highest.  My calves and feet are bugging me (going numb b/c they're crazy tight) and I was under strict instructions to cut the run short if my foot went numb again.  I got a beating massage Friday and that seemed to help.  During my run on Thurs, my foot went numb for the last 1.5 mi and wouldn't release, even with stopping and stretching.  Saturday I made it an hour (conveniently a full loop) before it went numb and I stopped.  It released right away, so I feel like I'm doing better.  I also managed to very nearly sprain my ankle on Saturday by trying to take a step on the side/top of my foot.  That really doesn't work so well.  Fortunately, its ok.  Good thing too, because Ragnar is in a week.

This month was also the month of running up hills.  I think that in the past 8 days (Sat - Sat) I managed to climb 2,000+ feet during my 45 - 60 min runs, averaging 500 feet climbing per run.

September will be more of the same, but with longer bike rides, all in prep of my 70.3 that's in early November.  I'm actually excited to run less and ride more.

June and July 2013 - Training Totals

Completely forgot to do my June training totals, so here's June and July.

June:

Swim: 9h 28m - 28,870 Yd
Bike: 29h 6m 36s - 416.9 Mi
Run: 17h 2m 24s - 88.93 Mi

Of course, June includes IMCDA, a century ride, and some other long stuff.  My numbers look pretty solid, but something to keep in mind is that I pretty much took a week+ off.  

July:

Swim: 12h 40m - 35870.52 Yd
Bike: 15h 30m 52s - 212.08 Mi
Run: 5h 14m 27s - 22.73 Mi

Not too bad, considering I was still wiped out for weeks after IMCDA and with my broken toe, I couldn't run until last week.  So really, the run total was done in a week and day (with maybe some walking in there too).

For grins, I ran my training chart for April - July.

What's interesting is that June had my highest run volume, and that June and April bike distances were pretty much equal.  And I'm swimming a bunch, even in "recovery".

Recovery is going ok-ish.  I was sore for 2 days after my race, then I was ok.  But the fatigue was crushing at times - I was needing a daily nap for a week.  Two weeks post-race I tried swim practice and that was a HUGE mistake which made me feel even more tired that during my peak weeks of training.  Four weeks out I was swimming and doing some easy bike rides.  I tried to do my usual local hill route with my club and my heart rate was easily 10-15 bpm than it was during taper and I was dying.  Not a good impression to make on my club "I've never done a triathlon" newbies.  They kicked my ass and here I am with the Mdot tattoo on my leg and a 2-time IM finisher.  Fatigue and recovery are strange things.  I don't remember being this deeply fatigued after IMTX, but I pushed much harder for IMCDA and so it makes sense that the recovery is longer and deeper than before.

My toe is ok-ish too.  I started running a full month post race and fracture.  It feels ok when I run and is a bit sore afterwards.  I think/hope it is just tendons and ligaments getting used to movement.  This week is better than last week in terms of it being sore, so I think that's a good sign.

This month is about getting used to moving again.  I've had 2-a-day workouts twice this week, and my body and mind are like ugh, this again?  Well, yes, this again.  Because I've got a 70.3 in approximately 13 weeks.  And Ragnar in a little over a month.  

I realized that with IM Boulder next month (what's the official abbreviation for this?  I've seen BIM), my entire race season is the Boulder Tri Series.  I won't have time during May-June-July for any other races.  And if this year's recovery is any indication, I won't be up for racing in August or Sept.  That kinda sucks.  So I may be planning a fun vacation for late August as a distraction.  Perhaps coastal Alaska - we shall see.

May 2013 - Training Totals

As predicted, May was a big month.  Huge.  I had a really good race in St George and then I've been getting my butt kicked (in a good way) the entire time since.  This is an all-time monthly high for swimming and cycling.  And the cycling mileage would be even higher if I didn't have 3 super hilly bike rides with lower-than-normal paces.  The run is a tad low, but I'm 99% sure that is because we're trying to keep my heel healed.  I've had some mystery pains in that area lately, but I'm thinking that its just phantom "happy anniversary" pains rather than something real.  I've got a few other aches and pains, but they're all manageable.  My right foot is doing better (80%, maybe more) and my right adductor is still a bit tweaky, but if I tape it up before a ride or run, it doesn't get any worse.  I will take "not worse" for now, knowing that things will heal up during taper.

Goals for June is to finish off my final build strong and to taper well.  Rest and get healed.  Don't be a hero and do anything crazy or unusual.  And to not get hurt.

3 weeks to go.....

May's totals:

Swim: 16h 09m 51s - 48144.06 Yd

Bike: 38h 27m 16s - 545.74 Mi

Run: 12h 41m 39s - 67.12 Mi

April's totals:

Swim: 14h 17m - 40112.43 Yd
Bike: 31h 06m 38s - 416.64 Mi (really more like 447 miles if you include the spin class distance)
Run: 13h 59m 27s - 74.46 Mi
Spinning Class: 2h 35m

April 2013 - Training Totals

Pretty decent build month with progress on all swim/bike/run fronts.

Of note, I climbed Deer Creek Canyon 3 times this month.  And I had a hilly 10 mile run with 1,000 ft of elevation gain.  Maybe I should start to track vertical feet in addition to horizontal miles?

Overall, things feel pretty good.  Training feels solid.  I don't feel like I'm doing enough though.  I suspect that May is going to be tough, with all my big work happening then.

April's totals:


Bike: 31h 06m 38s - 416.64 Mi (really more like 447 miles if you include the spin class distance)

Run: 13h 59m 27s - 74.46 Mi

Swim: 14h 17m - 40112.43 Yd

Spinning Class: 2h 35m


March's totals:


Bike: 29h 13m 20s - 361.32 Mi

Run: 9h 37m 53s - 47.55 Mi

Swim: 13h 05m - 37510.94 Yd

Skiing: 5h 00m

March 2013 - Training Totals

I was sick for pretty much the whole month of March.  That put a dent in my training potential, as I had about 5 days where I pretty much slept most of the time and I had ~3 weeks where I just felt weak.  We had to keep my workouts light because I literally couldn't do anything more than that.  This past week was an easy build, since I went off of antibiotics on Thursday and we didn't want to relapse.  With less than 5 weeks to St George, I really don't have time to mess around.

That being said, I had respectable distances.  Given being sick and I had a day on the slopes, I feel pretty good.  Bike and swim both increased.  Run stayed about the same, but that's mainly because I was too sick to run very much. 

This next month will bring hills, hills, and even more hills.  Hills on the bike and hills while running.  Oof.  CDA is 12 weeks away.  I can do this.

March's totals:
Bike:	29h 13m 20s - 361.32 Mi
Run:	9h 37m 53s - 47.55 Mi
Swim:	13h 05m - 37510.94 Yd
Skiing:	5h 00m

February's totals:
Bike:	16h 11m - 195.43 Mi (so more like 231.9 miles if you include spin class)
Run:	10h 44m 59s - 53.28 Mi
Swim:	9h 05m - 25419.07 Yd
Skiing:	13h 00m
Snow Shoveling:	1h 35m
Spinning Class:	2h 55m

February 2013 - Training Totals

Holy crap, it's March already?  Wow.  February just flew right on by.

Weirdly, this month wasn't as big as I thought it would be.  Granted, I was in Phoenix for a week, trapped in day-long meetings and after work dinners, which meant I could only work out in the morning before work.  And I did ski two weekends.  Funny how that made my monthly totals look low.  The weeks where I was in town and not skiing were pretty solid, though.  I'm doing 11-13 hrs or workouts a week right now.  And things feel pretty good.

February's totals:
Bike:	16h 11m - 195.43 Mi (so more like 231.9 miles if you include spin class)
Run:	10h 44m 59s - 53.28 Mi
Swim:	9h 05m - 25419.07 Yd
Skiing:	13h 00m
Snow Shoveling:	1h 35m
Spinning Class:	2h 55m

January's totals:
Bike:	9h 44m - 127.58 Mi (should be more like 149.5 miles if you include my spin class)
Run:	15h 06m 59s - 71.75 Mi
Swim:	14h 15m - 40737.1 Yd
Strength:	1h 00m
Skiing:	6h 00m
Spinning Class:	1h 45m

So, I nearly doubled my time on the bike, although I've been doing a bunch of slow-ish aerobic long rides so my pace was a bit slower this month.  Running is down by 4 hrs, but that's essentially the 2 weekends I was skiing.  THREE days of glorious skiing.  It was worth it.  And shoveling on Sunday.  Three rounds, combined with a 2.5 hr ride and a 30 min run did not make me a happy camper.  I was happy to have the next day off, as a recovery day.  Swim was way down.  I swam less this month, but I'm not really sure why.  January was a bit of freakishly high swim volume though.  I think Feb is a bit more representative.

So far, so good.  I'm excited to see what March brings.

Because I'm a data nerd

IMTX and IMCDA don't exactly have the same training calendar - CDA is a month after TX.  Still, I was curious to see how my January 2013 stacked up against my January 2011.  I also love spreadsheets, so behold:

Ok, this doesn't look super great, mainly because while my excel skills are awesome, my HTML skills are the opposite of awesome.

Anyhow......

Swim:  I am kicking booty.  Not only have I swam WAY more in Jan 2013, but I am swimming nearly 200 yards faster per hour.  I was with a masters team both months (and swam solo a few times both months).  Maybe the fact that I'm in a meters pool now is contributing?  I dunno.

Bike: Jan 2011 was partially on a spin bike (I conservatively estimated 12.5 mph for those 8 hrs) and on the road.  Jan 2013 had one road ride and the rest were trainer rides.  While in 2013, I am short by nearly 100 miles in distance, my pace is dead even from 2011.  Considering that in 2011, 55% of my time was spent riding outside, which is typically faster, I'm pretty dang happy with a dead even pace difference.  I'm curious to see how my pace does once I'm on the road more.  Also, I lost 2 potential bike days because I was skiing, so I may have had another 4-5 hrs and 50-60 miles.

Run: I ran nearly 13 more miles in 2013 than 2011.  Cool!  My pace is 0.2 miles/hour slower this year, but considering how many recovery runs and MAF runs I have with heart rate limits and ~12:30 paces, I'm actually suprised I'm slower by such a small amount.  I think my tempo intervals and my 10 mile race speeds are faster than 2011, which is helping to even things out a bit. 

Summary:

• Swam 60% more distance at a faster pace.  Cool.
• Rode 40% less but at an equivalent pace, despite all of 2013's miles were on a trainer.  I'm ok with that.  A bit afraid of March when the bike starts to ramp up, but we'll just have to deal with that when it happens!
• Ran 20% more but at an overall slower pace (36 seconds per mile slower).  But considering that the majority of my runs are MAF runs or recovery runs with HR limits of ~140, which have substantially slower paces, I'm ok with only being a hair slower than 2011.  Especially when I ran significantly more miles!

January 2013 - Training Totals

Ironman CDA training has started in earnest - well at least the base training has.  That means its time to start tracking my training!

January's totals:
Bike:	9h 44m  - 127.58 Mi  (should be more like 149.5 miles if you include my spin class)
Run:	15h 06m 59s  - 71.75 Mi
Swim:	14h 15m  - 40737.1 Yd
Strength:	1h 00m
Skiing:	6h 00m
Spinning Class:	1h 45m

 by comparison:

December's totals:
Bike:	9h 5m  - 115.43 Mi
Run:	10h 05m  - 48.53 Mi
Swim:	9h 10m  - 24901 Yd
Skiing:	21h 00m

So, January saw less skiing (boo) and more swim/bike/run.  A boat-load of swimming.  A pretty heathly increase in running (nearly 25 more miles in Jan), and a steady increase on the bike.

I think my fitness is really coming along.  I had a 2.5 hour aerobic ride on the trainer Saturday morning, before we left for Steamboat.  I was dreading having dead legs on Sunday for skiing, but I was pleasantly suprised.  My legs were super fresh and I skied from 9:30 to 3:30 and felt great all day.  Pretty cool!

Pretty soon, however, I'll be logging 150 miles on the bike per WEEK, not per month.  I know its coming, but that doesn't make it any easier to process.

2012 Distance Wrap Up

Just putting this up as documentation.  It is kinda fun to look back at my totals from year to year.

2011

Bike: 156h 20m 12s - 2124 Mi
Run: 89h 49m 24s - 497.56 Mi
Swim: 77h 59m 24s - 209457.5 Yd
Strength: 4h 30m
Core Training: 1h 50m
Elliptical Training: 48m 08s
Hiking: 13h 30m
Skiing: 4h 00m
Snow Shoveling: 20m
Snowboarding: 5h 00m
Spinning Class: 3h 00m
Yoga: 2h 00m

2012

Bike: 117h 34m 39s - 1624.36 Mi
Run: 57h 04m 47s - 289.09 Mi
Swim: 82h 53m - 231174.3 Yd
Strength: 3h 20m
Aqua Jogging: 20m
Elliptical Training: 40m
Skiing: 60h 00m
Walking: 2h 15m
Yoga: 6h 00m

Huh.  I was only 400 miles short of my 2011 bike total... Interesting.  And I would have never guessed, but I swam more this year.  Even with barely swimming for 3 months this summer with a broken foot.  I guess that tells me that I have *finally* found a swim team that I like and do consistent practices with.
Running is understandably much lower - nearly half of 2011.  Thank you broken heel for that one.   But hey, look at all the skiing time :)

April 2012 Totals

Hey, look what a month of solid training delivers!

April 2012
Bike: 19h 38m - 266.32 Mi (UP by almost 100 miles)
Run: 14h 18m 17s - 78.11 Mi  (UP by 45 miles and included a half marathon and a 10 mile race)
Swim: 9h 45m - 27,826.95 Yd  (UP by 15,000+ yards - 5 workouts)
Skiing: 3h 00m

I am completely happy with how my training in April went.  Bike strength is improving and my run speed and endurance is somehow magically coming back.  I really had no idea what to expect with this compressed training schedule for Boise.  I really thought I was going to just do the 70.3 and have a good time.  Now that I'm 5 weeks away, I'm thinking that I can actually BEAT my 70.3 PR, which was on a flat course at sea level in the middle of my IMTX training.  Lets just see how long I can hold on to improving and feeling good before June 9.

Goals for May

• bike bike bike - I want to do at least two 60 mile rides, race simulation.  Big back to back bike weekends are on the list too, even though everyone in my club thinks I'm insane.  (what? you don't do a long run every weekend? what does the back-to-back bike do for you?)  Based on last year and my performance running so far, I think my time is best invested on the bike.
• keep working on run speed.  Track workouts are KEY here.  So are tempo brick workouts.  And I need to figure out my interval plan for the Colfax Half Marathon on May 20.
• keep tweaking nutrition.  I'm almost there, but I keep having a few random issues.
• try to get in at least one OWS to prepare for Lucky Peak's 55 degree temperatures.
• keep from getting injured.  Be diligent with stretching and compression gear.