Almost There

After a great weekend of training with Sean (we threw down a 2:30 ride and 60 min hard run)...we just stayed out of the rains way! Sunday came quick with some intense running. 2 x 45min..negative split! yes it hurt!

TAPER WEEK!

Monday was a solid swim with a 20 min easy run
Tuesday was another great swim 90min
Wednesday...PB! 6x 1km Last repeated was 3:08!
Thursday was a 50min run...took off swim
Friday....we will find out tomorrow!!haha

Have a great night..sleep time....dog has to pee time!

MON, TUES, WED

Started out the week great when I stepped on the scale and it said 156! That is a decrease from 161. It has a bit to do with the amount of running I am doing and also the Altitude Tent, which I am sleeping at 12 500 feet now! What a rush. After no sleep because someone had to go to the bathroom I was able to have a stellar swim practice and throw down and easy 10km on the Monday.

Tuesday...again no sleep was a workout I was dreading but very excited for. It was pouring rain so I took the workout inside. 2km warm up 3 x 3km repeats with 1km run in between. I WANTED TO HURT TODAY...Ran the 1st repeat in 11:23 just to get the legs going then it went down from there. 2nd repeat was 10:40 and my final 3km repeat was 10:23 which is sub 3:30 per km! I hurt but it felt great. That night hit the pool and threw down over 3km of Free and IM work...felt great!

Wednesday was all about track. After reading Alan Webbs Sub mile performance in Belgium, setting the new American record I wanted to hurt and throw down another great workout. 20 min warm up 8 x 400 with 200m rest on 3min. I took the 1st out fast and ran a 73 second 400m....feeling great and effortless I was able to do 6 more 400m on 73 seconds and everyone hurt...the final I tried to push out but ended up with a 76. The Nomads were at the track and I was feeling strong so I decided to push out 2 more 600m repeats. The 1st repeat went great. rounded 400 in 80 seconds and was able to go sub 2min into the final 200m. Led it out! The 2nd and final 600m Carlos led out and rounded 400m in 77, 3 seconds faster then we wanted...we held in strong and but down another sub 2min 600m! Great track workout!
Took swimming off tonight...need the rest big day tomorrow!

Almost There

Had a low Key weekend with a good amount of training. Did 1:45 on the bike into a 45min tempo run off the bike Saturday and Sunday threw down a 21km run in 1:32. Felt really strong and did some major hills which is great prep for my upcoming race!

After a great golf game of 89...should have been a 87 but man long story but one hole didn't go so well after hitting a tree, we got a new addition to our lives and his name is RUFUS! A beautiful baby boy..golden retriever.

More and More Training

Wednesday was another solid training day. Made it out for 2 hour hard bike into a 10km hard run off the bike. Listened to the new Avril Song 'Hot' and MAN! was I flying. Today hurt so I didn't go to swimming, needed the sleep!

Thursday was a great day of training. The weather wasn't playing in my favour so I took'er indoors style! Did a good 20 min warm up on the bike into a 3 km run. Now for the main set. Was on the cycle ops, which shows WATTS and threw down 30 min avg 260 WATTS into a 2km run sub 7min. Then took a couple minutes to regroup and did another hard 30 min at 280 WATTS into a 4km run sub 14min! At that point I was spent...after some more training I went to the pool and got owned. The whole practice was 200's IM.

Friday was a rest day

Good Start to the week

After a great weekend Monday came fast. On schedule was an easy swim with a lot of technique. I was feeling good and after talking with Barrie, did a double swim practice. 2500m during the day and 3500 during swim practice. Stroke is feeling really strong. Worked a lot on arm position in the water and was flying by the end of the night. Also wasn't supposed to run but the wifey wanted to get in a good 8-10km so we did! Nice and leisure run. I threw in some pick ups because that is what Pre would have done..haha

Tuesday was an ok training day. After feeling the effects of the weekend...and getting little to no sleep because of my work schedule I opted out of the 90 min tempo run and did a 40 min tempo run...as hard as the body could go. 20 easy 20 hard and 20 mod. Felt really strong, then headed off to the pool. Had another great swim practice a lot of work on my back stroke, which is coming along and ended with some 100IM in the water. Lead the pack out...moving up!

My favorite part of the day came when Shannon and I went shopping for new clothes.....ok hoodies! Long story short, we ended up in the Youth section and I am now the owner of XL Boys clothing...it fits so why pay the GST!

Tomorrow I have a big training Day ..hard ass bike with a 90min fartlek run...night time

4 WEEKS! and BOSTON!

Training went great today. Started off at the pool and did a 1km warm up into 6 x 200 odd pull, and even free mod. I was supposed to do 10 but that got real boring. To my luck a couple old swim buddies were doddling around and wanted to do a fast set. We finished with 300 pull hard into 3 x 100 ball busters! Then 200 pull hard into 4 x 50 on 50 then 100 pull hard into 4 x 25m IM. Cooled it down and called it a day.

That afternoon Shannon called and wanted to get out for a run. I had to do a 60 min ez run with pick ups so Shannon stuck in strong and had a great run! We then headed up North to visit my friends in Walter Falls. (Very far north)

It was shitty weather but we had a great time Saturday, and might I add my first day off in ages! We went caving and off roading, so the weather didn't hold us back that much. We would have liked to climb but the weather would not let us.

Today (sunday was a great day) The day started on the track with 4 x 1km repeats. They felt ok, legs were tired from the past week so was able to hold 3:23 per km, that is 3 seconds slower then Thursday. Then I was going to head down to the Toronto Marathon to cheer on Steve in the Marathon and the Craven's in the 5km Corp Race. After almost getting run off the road my plans changed quickly and I headed north. I ended up at Rattlesnake Point throwing down some repeats on the biggest hill in Southern Ontario. Then did a mod 30 min run off the bike. CLEARWATER 4 WEEKS AWAY

NOW FOR THE EXCITING NEWS!! Steve Santia Qualified for the Boston Marathon in a stunning 3:04:44. After months of training, injuries and dealing with me he has done it. CONGRATS, I couldn't be more happy for you! I will be there in Boston cheering you on! ALSO! Jim throwing down a 5km in 21 min and Deb throwing down a 27min 5km! That is aweomse....hard work pays off. Congrats to all and I am excited for the training over the next year!

How Not To MTB

This is a video of Sean and Mike as we did a MTB ride in Albion Hills on the Monday. First off I just wanted to say I did not attempt this because of the World Championships coming up.....and also I would have ended up in the water..haha After Sean warped his wheel we did a 10min HARD ASS RUN...into 20min easy, that made it about 6km. Then into a 1.2 km swim at the quarry. Sean sent me out like a zebra to get hunted down. Felt really good and he didn't catch me..( I would hope not considering he gave me a 6min head start..) Then we Ate like kings for TG!

Tuesday Came quick and it was back to working out. Today it was rainy and got the courage to go run 21km. A classic route from my house to Neyagawa through the trails and run home. I was able to get that done in 1:35...not bad for a training run. At night we had a 90 min swim practice...it was a blur to me

Wednesday was another good workout for running. This would be the 6th day in a row of running and it is feeling good. I threw down a 75 min run and did 3min hard Fartlek with 2min rest for the whole run. Shannon and I went out for dinner after that and man, when you run that much you gotta eat!

Today was a great workout. Sean met me at the track and we did a 15min warm up...Sean took a shit, and then we got to work..haha...6x1km repeats on 6 min. I opened up with a 3:18km and Sean threw down a 2:58km...after the 6th Sean was able to hold 3min per kilometer and I was holding 3:20 per kilometer....my legs felt like jello. After that I hit the pool and was not informed we were doing IM repeats off the blocks...always fun.

Tomorrow is a 4km swim with a 60 min pick up run....60 miles and counting this week in running..love it!