Slow 2 Pro

Welcome back!

So I started the day with a cycling/running brick that was sprint race distances. The bike felt decent but the run was really good. After that I went to the gym for another run and then did a little over a 1000 yards in the pool. I’m going to start recording some videos about training tips and my training so watch out for those. Im looking forward to the Treasure Island Tri more than ever. If I were to podium at the event I think my dedication to becoming a pro will be even more steadfast and validate my efforts. I will be throwing down absolutely everything I have on the course we’ll see if anyone can keep up

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Second and final lap of the Black Diamond Tri run leg.

Well today started with a 43:00 10k. Not too bad but I had way to much left in the tanks at the end. Should have set a harder pace from the beginning. Also the 43 minutes may be decieving. FYI I do 5 mins of slow jogging to get my legs ready. So don’t think that a 43min 10k is my race time After the run I hit the pool for a really good workout. I didnt hit the bike today but I plan on doing at least a 40k tomorrow at around an 80% pace. My swimming conditioning has hit a great point. I’m definitely feeling great about my chances at Treasure Island. Time to get hotel reservations!!

Swim Workout

10X50’s, 25,50,75,100,200 ladder (750 Total), 1750 (great that I can just go swim that much in a row, bids well for olympic distance races).

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Water exit from the Black Diamond Triathlon. That swim was cold and long.

Today was a great day at the gym and on the road. I started the day with a timed 5k. I was able to eek out a 17:30 5k which ain’t shabby at all. If I can throw a time like that down at a race I wouldn’t have to look back much. After the run I hit up the gym for a nice 3000 yard swim. After a few hours of rest I went back to the gym for a 45 minute 10K run then hit the pool again for a 1000 yard cool-down. Sadly I didn’t have time to work on the bike. Tomorrow Ill be more diligent

Here is the Swim workout layouts

10×50’s, 500, 500, 500, 10×50’s, 20×25’s

10×50’s, 500 (race pace)

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This is my motivational picture. In a totally down to earth kind of guy way. Its nice to see your work come to fruition.

Well today started about the same as usual. Today was a heavy workout day which included a workout for all three sports. The run was a race pace 5k. Started out at my normal pace but kicked it up a little too much towards the end. According to my Garmin GPS/Heart Rate monitor I was playing with a HR (heart rate) of around 190 when I bonked at a little under three miles. I would have completed the 5k in under 18mins but I think the lack of breakfast killed me.

The Swim today was similar to yesterday. Ended up with around 2750 yards. The workout was once again a sprint style set workout but my training partner and I threw in a good paced 500 right in the middle. Here is a basic break down of the workout.

10×50’s, 10×100’s, 25,50,75,100,200 ladder, 500, 20×25’s

The bike workout was the last of the day. The weather was suprisingly good and I had to take advantage of it. Ended up with 22miles at about 75% effort. Did a couple of good hills on the WSU Vancouver campus for good measure. Did the workout on my Seven today as the Time Trial/Tri bike is still out of comission. With 34 days to go I’m still throwing it down pretty hard. Tapering really wont start till about a week before the race because I am still gaining fitness at a great rate.

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Shaved legs, something only the truly devoted will wear.

Started off today with a pretty decent treadmill workout. After reading through a couple “Triathlete” magazine article I’ve started trying putting race pace intervals into my run workouts. After training for a little over a month now, race pace for the run has gotten to around 6:15 minute miles. Today’s run for example started with a 5 minute increasing pace warm up (7.5-8mph) then at the 15min and 25min mark did 5mins of race pace. After the run I did a decent set of pull ups, hammer curls, and abs. My weakness as usual was nutrition. After all that exercise I had a wonderful meal at Jack in the Box…

My second workout of the day was a full swim workout with two of my good friends. The workout was mostly a sprint style workout. Here is a basic layout of it in yards. I was cramping pretty bad due to bad hydration something I’m working on. Its hard to drink enough water to keep up with my workouts.

20×25’s,10×50’s, 25,50,75,100,200 ladder, 10×50’s, 20×25’s, 2×100 cooldown. 2900 yards not bad at all.

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