Week of June 1st

I really feel strong and I'm not sure why, maybe its the extra sleep and I'm not eating a lot of junk food. I'm loosing a little weight, I think I weigh around 176.

I think that real reason is that I did a lot work during the off season swimming and biking in early January. I think the USAT competition motivated me in the off season. I do need to work on my core. It's relatively in sad shape.

I plan to work more on the hills this week, but I do feel like I'm moving through a little easier now. Most probably because I know where they start and end now.

My workout schedule for next week is shown below.

Sunday - Brick: Bike 20-25 and Run 6 - 8 miles.

I didn't do a brick today. I had an opportunity to ride with Victor (one of the OC Olympia Triathletes). We went on a 40 mile ride through the Weingut (wine country). This was the most beautiful ride that I have ever been on. It's in the mountains overlooking the Rhein river. The hills are very tough though and I need a lot of practice if I am to do the Weisbaden 70.3.

Monday - Swim 2,500 meters and jog 3 miles (hills again)


Tuesday - Run 5 miles
Wednesday - Swim 2,500 - 3,000 and Bike 20 miles
Thursday - Run 4-5 miles
Friday - Rest
Saturday - Swim 3,500 Meters and Bike 40 - 45 miles

Week of May 24th

I'm starting to settle in and get into a routine. I'm gettign much more rest and I don't feel like I'm running out of gas in the afternoon anymore. Getting to bed around 10:30pm each night and waking up roughly around 5:30am. I'm keeping the windows open for fresh air (no air conditioning) but the outside noise in the morning with the sun wakes me up naturally.

I had two days off this week due to work. Miss out on swimming during the week, but I will swim tonight with OC Olympia Tri Team. The fourty miles on the bike today was great. I started at 6:30am (relatively no traffic) but I rode parallel to the Rhein River through a number of small German Villages. It was great.

My workout schedule for next week is shown below.

Sunday - Biked 20 Miles and ran 3 miles
Monday - Ran hills for 3 miles
Tuesday - Biked 20 miles
Wednesday - Ran 3.5 miles but pushed the hills and relaxed on the downhill
Thursday - Rest
Friday - Rest
Saturday - Swim 3,500 Meters and Bike 40 miles. The bike ride went very well. Felt strong the entire way (16 mph).

Week of May18th

I arrived in Wiesbaden on Monday morning and after a bit of running around and getting settled, I had a chance to run a little bit. Felt very sluggish but I made it through about 4 miles. I started rebuilding my bike, and had some difficulty with the rear wheel and I also lost a bolt that holds the aero bars to the handle bars. I called Bikesport and they gave a few different bolts to my daughter and son and they sent them to me. I should be up and riding this coming week. So, with that said, I ran four times this last week and swam twice. I found as Tri club, but I am having some trouble getting in touch with them because of the language barrier. I plan to ask someone at the office to help me on Monday.

My workout schedule for next week is shown below.

Sunday - Ran 10.5 miles at about 10.28 minuts per mile and with an average heart rate of 162. Not bad, Wiesbaden is all hills and I'm still getting through jet lag. At least those are my excuses this week.

Monday - Swim 2,500 meters and jog 3 miles (hills again)
Tuesday - Run 5 miles
Wednesday - Swim 2,500 - 3,000 in the evening and jog 3 miles
Thursday - Run 4-5 miles
Friday - Rest
Saturday - Swim 3,500 Meters and Bike 30 - 40 miles

Week of May 11th

I did almost no training last week because I decided to spend more time with my family prior to leaving for Germany for 4 months. I left for Germany on Mothers Day around 5:30pm and arrived in Frankfort around 8 am. I spent the next few hours getting my luggage and bike and working my way through customs and baggage checks. A person from our office met me at the airport to drove me to my temporary home for the next four months. After unpacking, I went for a flour mile run and I have to say, I was pretty tired when I got done. The lack of sleep will do that to you. I plan to get back to running and biking over the next 3-4 weeks. I have entered the Wiesbaden half-ironman in August so I have something to keep me focused.

My workout schedule for next week is shown below.

Sunday - Travel to Germany
Monday - Run 4 miles
Tuesday - Run 5 miles
Wednesday - Run 3 miles in the morning and swim 2,500 - 3,000 in the evening
Thursday - Run 4-5 miles
Friday - Rest
Saturday - Swim 2.5 - 3 miles

Week of May 4th

I had a slow workout week last week. Cold and wet weather, as well as, other committments prevented me from working out, although, that might be a cop out. A good triathlete should work through the weather. In any case, my run speed is picking up quickly and my heart rate is beginning to come down. My goal in May is to run a sub-8 minute mile during a four mile run.

I will leave for Germany on Mother's Day and will most likely not train.

My workout schedule for next week is shown below.

Sunday - 20 Mile Bike and a 6 mile run
Monday - Swim 2,700 yards and Run 3-4 miles
Tuesday - Run 5 miles
Wednesday - Swim in the morning, Run 4-5 miles in the evening
Thursday - Run 4-5 miles
Friday - Rest
Saturday - Swim 2.5 - 3 miles