June 22-28

Weekly Round Up-

SWIMS: 2x masters = 1.3 hrs
BIKES: 3x, to/from work; mt ride; tt ride= 7 hrs
RUNS: 3x track, 20'brick; 15 miler = 4:20 hrs
OTHER: 1xweights

SLEEP: pretty good . 6.5 hours nightly
RECOVERY: none
NUTRITION: good and on track. Did Goo for cleanse. NO gluten, choc, night shades, almonds, cashews, cow dairy for 10 days. Lost body fat.
MOOD: worried...good (Dad, moving???)
HEALTH: Is good. solid, a bit tired.

COMMENTS: Good week training. Good energy.

KEY WORKOUTS-
DESCRIPTION: 15 miler
LOCATION: Bear Creek Lake
NUTRITION: All kinds of stuff
WEATHER: Hot!!!
DISTANCE: 15 mi
PACE: ?
HEART RATE STATS:

COMMENTS: Read my blog--epic run


TRAINING SUMMARY- Felt great during week. Saturdays run took a lot out of me and Sundays bike I felt like crap.....

June 15-21

Weekly Round Up-

SWIMS: 4x,; 2x Masters, 1x45' straight swim; L2L swim
BIKES: 0; L2L bike
RUNS: 1x4miler; L2L run
OTHER: 1xweights

SLEEP: GOOD!
RECOVERY: MAT
NUTRITION: On TRack and good
MOOD: positive
HEALTH: good

COMMENTS: Good week. No pain, body holding up great. Great L2L race. Run was strong.

KEY WORKOUTS-
DESCRIPTION: Loveland L2L
LOCATION: Loveland, Co
NUTRITION: CarboPro, PB Endurance, Clif Blocks
WEATHER: overcast, cool.
DISTANCE: Olympic
PACE:
HEART RATE STATS:

COMMENTS:
Felt great. Swim was rough, never found my rythym. First part of bike felt rough, flat legs, second part rocked. Solid Run!!


HEALTH STATUS: Health was good this week. No back pain or aches.

TRAINING SUMMARY- Good training week.

June 8-14

Weekly Round Up-

SWIMS: 3x; 2 masters; 1 race
BIKES: 0
RUNS: 0
OTHER: lots of MAT work

SLEEP: crappy-non due to pain
RECOVERY: 3 days off
NUTRITION: good
MOOD: serious depression
HEALTH: SI joint went out Monday following E-Rock ride. I didn't go to Chiro immediately so by Tues I was in serious pain (10). Missed 3 days training. Got adjustments and MAT work. Swam 30' Friday morning before heading to Kansas for 70.3. Back felt great by Friday!!!!
Lesson Learned- I need to go to Chiro the minute my back feels like it's going out!!!!


COMMENTS:

KEY WORKOUTS-
DESCRIPTION: Kansas 70.3
LOCATION: Lawerence Ks
NUTRITION: CarboPro, PB Endurance, Shot Blocks, Hammer Gel,
WEATHER: Humid, cloudy until run then Sunny
DISTANCE: 70.3
PACE:
HEART RATE STATS:

COMMENTS: Felt GREAT! PRed! Back felt great. Used Road Bike w/bars...nothing hurt.



TRAINING SUMMARY- Crappy week with back injury...felt depressed, missed workouts, but rocked the 70.3! Best race to date.

Week of June 1-7

Weekly Round Up-

SWIMS: 3x- 2 masters (7000K); 1 pond 6ooM
BIKES: 1 2-from work; E-Rock Century
RUNS: TM track; Group; Loop- total mi 20mi
OTHER: 1x wieghts; 1x pilates

SLEEP: pretty good. 6-7 hrs nightly
RECOVERY: MAT;
NUTRITION: Not so great. Trying for good
MOOD: Positive
HEALTH: Good

COMMENTS: Good training week. Committed to getting all workouts done as written and eating good!

KEY WORKOUTS-
DESCRIPTION: E-Rock/ followed by 1 hr TM run
LOCATION: Castle Rock
NUTRITION: CarboPro; PB Endurance; Fig Newtons; Tort w/PB & Marshcream (yum); yogurt pretzels; Chex Mix; Shot blocks
WEATHER: Ccol Sunny then windy
DISTANCE: 100 miles
PACE:
HEART RATE STATS:

COMMENTS: Felt great on ride. It was hard! Lot's of hills. Back was a bit sore on right side afterwards. Rode my Road BIKE.

BODY MEASUREMENTS-
WEIGHT:
BODY COMPOSITION:
CHEST:
WAIST:
HIPS:
THIGH:
BICEP:

PSYCIOLOGICAL MEASUREMENTS-
RESTING HR:
SLEEP:
RECOVERY:
MOOD:
HEALTH STATUS:

TRAINING SUMMARY-
Good week. Got all workouts done as written. Love E-Rock!

WEEKLY ROUND UP- MAY 25-31

Weekly Round Up-

SWIMS: 1 pool, 1 pond 1.3 hrs
BIKES: 5 rides- 9 hrs total- 1 mt ride
RUNS: 3 runs- bolder boulder, 1 hr trail x 2
OTHER: pilates 2x

SLEEP: 7 hrs per night
RECOVERY: MAT work-
NUTRITION: better not great yet
MOOD: positive
HEALTH: solid

COMMENTS: Hip/butt better. didn't do track b/c of hill work. sleep was better as not in pain!

KEY WORKOUTS-
DESCRIPTION: Bolder Boulder/Pond brick/sqaw pass
LOCATION: Boulder
NUTRITION: cp, poptarts, pb end,
WEATHER: sunny w/rain
DISTANCE:
PACE:
HEART RATE STATS:

COMMENTS:

BODY MEASUREMENTS-
WEIGHT:
BODY COMPOSITION:
CHEST:
WAIST:
HIPS:
THIGH:
BICEP:

PSYCIOLOGICAL MEASUREMENTS-
RESTING HR:
SLEEP:
RECOVERY:
MOOD:
HEALTH STATUS:

TRAINING SUMMARY-Good week training. Feeling bad for missing a few workouts the previous week, but was in significant pain. After 5 MAT sessions I'm feeling almost pain free. Loved the time on my bike! I really enjoyed Squaw Pass. Would like to do it more often.
Had a wierd experience swimming- got vertigo---then rode....need to get on track w/ food. Hard to balance being hungry and choosing healthy foods.

WEEKLY ROUND UP- MAY

Weekly Round Up-

SWIMS: 1 pool, 1 pond 2 hrs
BIKES: 1 bike -lookout
RUNS: 4 runs-19 miles
OTHER: pilates 2x

SLEEP: good sleep
RECOVERY: MAT work
NUTRITION: not so good- cake one day :(
MOOD: tired
HEALTH: good

COMMENTS: hard severe butt/hip/it band pain. began tx w/Alison MAT therapy. 4 times in 5 days. Helped a lot.

KEY WORKOUTS-
DESCRIPTION: Swim Brick to Run/
LOCATION: gravel pond
NUTRITION:cp
WEATHER: sunny warm
DISTANCE: 1.5 laps- 8 miles
PACE:
HEART RATE STATS:

COMMENTS: training felt good. resting and sleeping hurt...

BODY MEASUREMENTS-
WEIGHT:
BODY COMPOSITION:
CHEST:
WAIST:
HIPS:
THIGH:
BICEP:

PSYCIOLOGICAL MEASUREMENTS-
RESTING HR:
SLEEP:
RECOVERY:
MOOD:
HEALTH STATUS:

TRAINING SUMMARY-

Rage Tri Nutrition

Pre Race:
Instant Oatmeal 3/4 package 2 hrs prior
3 Amino/3 VO2Max/2 Thermalyte/1 Motivator (AVTM) 30' prior
1 Blok pre swim 10" prior

Total Bike:
3x AVT (every hour )
2 Bottles PB Endurance
1 Flask Carbo Pro
5 Fig Newtons
2 Clif Bloks

Total Run:
2x AVT (every hour)
1 Bottle PB Endurance
4 Fig Newtons

Felt good and strong...no GI...good energy....!