In Training: New bike week. This meant lots of micro-adjustments and stops while on the trainer. It took five full days to start to put out the same power as I could on the P3. It' s amazing how much tiny adjustments in a fit can take to adapt to.
Swim continues to build as this is my 5th straight week @ or over 20,000yds. My plan will be to decrease hours for the next week before a final four week build up to Ironman Texas in late April.
In Life: Pretty quiet and low key week. We moved Aiden to a different room in the house in hopes that it would form some new sleep habits and leave his room open for the new baby. There is a big bed in there and Beth was awesome to get some fun sheets for him. The Boulder weather has been great, and all seems pretty good in the world at this moment.
Weekly Totals: Week #9 - By the Numbers - Week of Feb. 27
Swim: 20,375 yds - 12.41 miles
Bike: 216 miles - 9:31 Trainer work
Run: 30.4 miles
Total TSS: 1267.2
Hours: 17:24 (moving/working time only)
Days Off: 0
In Training: I finished up with symptoms of a cold on Tuesday. Training took a little bit of a hit from that, but I pushed through it. I had two two plus hour trainer sessions this week, and a good successful hard run on Tuesday. I am ready to get out and give fitness/speed any test that I can get. I don't care if it's a 5k or 70.3, I just want to race.
In Life: We got back from Estes Park on Monday afternoon, then had our 20 week baby appointment on Tuesday. The 20 week appt is a thorough check of the baby via ultrasound and everything looked good. After four straight losses and a lot of sadness, this pregnancy is looking good.
On Saturday, we went on up towards Ft. Collins to go have some fun with my Sisters family. I played laser tag for the first time in probably 25 years, and bowled.
Weekly Totals: Week #8 - By the Numbers - Week of Feb. 20
Swim: 21,850 yds - 12.41 miles
Bike: 186.4 miles - 8:03 Trainer work
Run: 33.6 miles
Total TSS: 1311.1
Hours: 17:14 (moving/working time only)
Days Off: 0
In Training: The week started out strong and I continued to pile on the work (possibly too much) while feeling great. I got a cold later in the week so that forced be to take things down quite a bit Friday through Sunday. I was aiming for 18+ hours total this week, but in the end, I did 15.5.
I hit the highest swim total for the year and was in the pool twice a day (short second swims) three of my days. Looking at the numbers, it's crazy thinking that I swam almost the same distance as my run totals. Speaking of run totals, this will be my last down week of running before I build up to race season. I will be at 35 mi/week or more over the next 8 - 10 weeks, hopefully having a few 50+ or possibly 60 mile weeks in the near future.
In Life: We took a trip up to Estes Park to stay at the Stanley Hotel on Sunday. It was a MUCH needed getaway for the three of us to take.
Aiden is fascinated with scary and haunted places, thus the Stanley was perfect. That hotel is the one that inspired the creepiness of the book/movie "The Shining," and is a downright spooky old hotel.
We went out and walked Estes for a short while, looked for "ghosts," had a nice dinner, and got to hang out as a family. It was a great end to the weekend.
The biggest takeaway from this week is that I NEED to take some time to hang out as a family unit of three EVERY week. For 2017 moving forward, this is going to be priority number one.
Weekly Totals: Week #7 - By the Numbers - Week of Feb. 13
Swim: 26,250 yds - 14.95 miles
Bike: 157.3 miles - 6:42 Trainer work
Run: 20.1 miles
Total TSS: 1169.9
Hours: 15:35 (moving/working time only)
Days Off: 0
In Training: My goals for this week were to put in the time that I was aiming to hit over the past two weeks before I got hit with a bad sickness. All in all, it was a success. It was the best training week by far for the year.
My numbers on the bike are the best they have ever been, run intensity is high and I am able to maintain the best speeds in training that I have ever done. All of this while I am raising the overall training volume that I am able to put in. I am seeing a difference in training and NOT working full time. The added rest and recovery is really allowing me to hit some new highs. I can't wait to test this in a race environment and I'm still settling on if I'll race before Ironman Texas in April.
One other thing that I may be seeing is a boost in overall fitness due to the BIG increase in time I am spending swimming. My overall weekly yardage (converted from meters in Training Peaks) has gone from 5,000 - 7,000 up to 20,000+ yards. Thats quadruple what it used to be. I'm thinking that I am not only swimming faster/stronger, but am getting much more fit from the time I am in there. Oh, and it feels damn good to be swimming like this for the first time in ten (plus) years. Nothing as awesome as being in good swim shape.
In Life: After an epic Super Bowl last Sunday, I spent the majority of free time on Mon/Tues reflecting and drawing some inspiration from that game. I re-watched it twice on the bike and still don't know how the heck that happened. I am quietly becoming a Patriots fan. Don't tell anyone outside of this blog though.
I am able to be dad for Aiden's after school activities - Soccer on Monday, then swimming on Tues/Wed, hangout Thursday. It's becoming a nice routine to get him after school and hang out with him for a little while each day.
I picked him up Friday afternoon, then drove out to Thornton to watch the finals of the Colorado 5A State Swim meet with him and his cousins. We saw some state record performances, all around fast swims, and saw my sister win a team state title as a coach of the Fossil Ridge HS Swim Team. Congratulations Erin. I'm proud to see you do this!
Let the spring like temps continue in Colorado... On to the next week! Like every week, I have a gallery below with a few pictures from the week. Click through for captions.
Weekly Totals: Week #6 - By the Numbers - Week of Feb. 6
Swim: 21,250 yds - 12.07 miles
Bike: 224.25 miles - 9:45 Trainer work
Run: 35.2 miles
Total TSS: 1384.2
Hours: 18:32 (moving/working time only)
Days Off: 0
The sickness I had gotten late last week ended up lasting four full days. It was honestly the worst I have felt in my adult life. Monday and Tuesday of this past week were both throw away days in terms of training, so that's why this weeks numbers are much lower than I had wanted. I am aiming and targeting some 20+ hour weeks coming up here.
I was able to get in my 20k in the pool, and was able to get intensity up on the bike by Friday, but all in all, this was a bounce back week from being sick.
SuperBowl Sunday was also this week, thus I spent lots of the week watching pre-game stuff and old SuperBowl coverage. It's a fun time of year, and it ended up being an incredible game. Football is now over and the countdown to baseball season begins.
Weekly Totals: Week #5 - By the Numbers - Week of Jan. 30
Swim: 20,225 yds
Bike: 127.6 miles
Run: 23.3 miles
Total TSS: 906.8
Days Off: 0
For the last week of January, I was targeting on getting in 20k plus in the pool and a huge amount of cycling in. I was on target through Friday. Here's what happened.
I was called Wednesday morning by my son's school telling me that he had some diarrhea and was complaining of stomach discomfort. This ended up being what I think of as some bit of the norovirus that kept him home with me Wednesday, Thursday, then Friday. I thought I was in the clear until about 6pm on Friday evening. In the span of 15 minutes things went from great "I'm going to have a few beers when I get home" to living in hell for four straight days. I basically ended up having to take off the most consecutive days that I have taken off in years.
I am pretty much writing this week off as it is, and marking it as a week off of running (only one 5 mile run), but I did have some good sessions with in the pool and on the bike before the sickness hit.
Weekly Totals: Week #4 - By the Numbers - Week of Jan. 30
Swim: 15,229 yds
Bike: 188 miles - 8 hours trainer work
Run: 5.1 miles
Total TSS: 874.9
Days Off: 2