Weekend Training

What a weekend of training.  To everyone who doesn't know I have just signed on to race St.Croix 70.3.  I have some serious redemption on that bike course after I blew my tire out!  Goal right now is get the mileage under the legs to hammer a serious race out!  Possible money????

Saturday started with work in the morning then headed home ready to put in 2.5 hours of running.  I decided to run all of Milton.  around 18 miles in I attacked Steeles road to simulate the final climb in St.Croix.  Killed it!  Legs felt pretty good!

Today was insane.  It started with a speed set in the water at UTM.  Goal was to keep the speed well getting longer.  Man did it work.  My goal was to hold around 1:24 per hundred the whole time.  I got home then headed out on the bike with the Parson Clan!

We Finally had a nice day out and were able to put in close to 3 hours of riding!  Time to see the Watchmen.  One more week hammer.  Feeling good

Naked News

Friday was another cold day outside.  It was supposed to be around 5 degrees, but when Bob, Brian and I went outside to do a brick interval session, we couldn't feel our feet!

So Bob opted out of the brick and Brian and I finished it off in my basement!  It was a solid effort.  Because we already had around 30min under our belts we went into the main set, which was 3x 10 min hard as you can on the bike into a 1 mile run on the treadmill! Smash the hell out of it!

Brian learned how we trained real quickly..haha  Goal was to push above 300 watts and then run at 11mph on the treadmill.  Goal accomplished!  Brian smashed it also and is going to be a serious threat this year.  I am going to have to start watching my back!

Later that day I headed to the annual bike show to help out Ian from www.youniquecycles.ca

and Guru.  What a response from everyone on his fitting (which is the best around)!  I then got interviewed by Naked News..they wanted my bike..not me..haha  (I tried to take off my clothes!)  I also had a big response on the ISM saddles, which saves my bum on long rides!

All and all a Solid friday

Isn't she pretty (in Pink)

So I know everyone thinks Professional Triathletes, "live the dream", but for some of us we are married and have to keep the house clean.

  Today was my off day, which in reality isn't, because I am doing a 90min swim tonight with Mississauga swim club, but that is what we call off.  Instead of putting my feet up I had to make the house spotless for my wife.  So Rufus and I first went for a serious walk, then did a little vacuum, some dusting, then got down to business cleaning my Guru!  I will be working at the Bike show representing not only Guru, but Younique Cycle, so that meant my girl had to look her best!

All and all a pretty productive cleaning day!

Update from yesterday.  There was a serious wind warning, which meant trainer ride.  I made 2 hours before wanting to fight someone.  Thanks babe for keeping me company!  I also swam in the afternoon!  

Love the rain (Younique Cycle @ Bike show)

Tuesday was insane.  I procrastinated in running for an hour and then suited up to do my 90 min run.  The set was 15min warm up, into 30 min hill repeats at Bell School Line Hill.  To anyone who doesn't know that is the escarpment and people have been known to fall backwards off their bikes on that hill!...Sorry Jim..haha.  The rest of the set was after the repeats do, 10min tempo into a 15min cool down!

The procrastination tactics costed me because 10 min into the run the sky opened up...again.  haha  I can't get away from the rain.  It turned into a serious down pour of rain and hail.  All I could think of was Florida and how warm it was for everyone training down there.  I pushed on and worked hard on getting up and over the hills.  I figured I was out there so I might as well crank it hard!  The tempo run after felt strong.  I was holding around 5:40 miles and wasn't letting up at all.  I pushed it home and got muddy as hell from the trucks spraying me down Derry.  Got home took the dog for a walk and played with him in the rain.  People must have thought we were insane! haha.  All and all.....well worth getting wet!

That night was swim practice.  Mike gave us a set that I was not in the mood for..This is what it was:

1000 warm up

Into 45 x 50 on  (5 on 55) (4 on 50) (3 on 45) (2 on 50) (1 on 40) .  No rest No time for recovery until you got to the 5 at the start of the set.

I worked on staying long and getting a serous turn over happening...feeling fast.  Was coming in around 36s per 50. 

300 warm down.

This weekend is the bike show and I will be helping out my main sponsor Youniquecycles.ca and Guru!  It is going to be great

Update

Quick Catch up on the week;

Sunday was awesome.  Felt really good and went out for a solid 3 hour bike with Derek.  It was fun.. He had a road bike and I used my cross bike.  Good times!

Monday was an easy day after a serious weekend of training.  I went to the gym and did a treadmill run.  Now everyone knows when you are feeling good you gotta pick it up..haha  I got into an easy run and pushed it holding around 6:05 miles.  It felt great.  Did around 7 miles then shut it down.   Later on that day I got onto the rollers and did a new PB of 90min.  Only fell off once when a good song came on..haha

That night I met Jim at the pool and put out a solid swim.  More recovery and aerobic effort then anything else.

Tuesday was awesome!

Toronto Time!

Yesterday was a great training day.  I met up with Dave Hewson in Toronto and after some serious smack talking we were ready to get training.  We headed to the Toronto athletic club to throw down a little swim.  Dave was an animal out there and after we saw the lifeguard couldn't swim (inside joke..haha) , we had to focus on saving ourselves...haha  We started off with an easy 1000 warm up and went into the main set, which was all threshold.  It was a yard pool but Dave and I were still throwing down some serious times!

After that swim we got some food in the engine and got ready for a run.  It was a rainy mess outside so we decided to take it to the cemetery off of St.Clair.  I learned it was an 8km loop that a lot of serious runners train at!  About 20min in I started to get a serious noose bleed, which wouldn't stop.  We were keeping a solid pace and there was no way to bring my heart rate down.  Dave then spotted a kleenex on the ground.  It was a bit used but when a nose is bleeding you gotta stop it!  So I attacked and got it all the way up there!  We had a great run, even with the rain!

After the run we had a glass of wine and I headed to Mike and Jenn's Party, which was also in Toronto!  It was a great day and evening, also my wife looked stunning when I got to the party..wasn't to excited that she was taller then me with her hells on ..haha 

My Boy Ruf-i-OOOO!

Today was hilarious.  I finally got sick of all the hair my dog produces..and as everyone in Canada knows , this has been the worst winter, especially for dogs coats.  So I called up the local groomer and took him in.  He is not too happy with me right now because it is -20 out and he has a bare bottom...but he is still very handsome!

Training is finally back on track today.  For the past week I was in South Carolina playing golf.  It was a well deserved holiday, and for the first time I can say holiday.  We played in Seabrook, which is the golfing capital of the USA.  There was a golf course on every corner!

Arriving home to the cold was not that motivating but was ready to hammer.  I started out with a solid swim.  600 warm up around 600 drill then the main set of 2 sets of 10x (75 fast then hammer a 25!)  Then put on the pull and paddle and hammer it out for 400m.  All together did around 3600m.  Then headed to the treadmill and did a nice little run, which turned into me racing myself going sub 6min miles..haha...it's what we do! 

Now off to ride the rollers for a couple hours!  Big week will keep you posted!