Take It Easy

The past few days have been pretty decent from a training aspect. The ankle is still a little sore, but nothing too bad. The weird feeling I had in the ankle during last weeks swim is gone and the bike is still good. I have my half marathon this weekend and my last triathlon of the season coming up in two. After that, I will focus on my century and start incorporating some P90X workouts.

These have been my past 3 workouts. With it being a race week, all my workouts are shorter and less intense.

2/3 of a mile swim
Nothing different here, just your basic laps at a nice steady pace. Everything felt pretty good. As I was swimming, I started thinking about taking some sort of lessons next year. I would like to improve on my swim time and I think I have taken as far as I possibly can on my own.

6 mile run
This one was hot and humid. I finished at a 7:40 pace. I really did not want to go this fast, but it just happened. There were no issues with the ankle along the way. I feel like my running has made some of the biggest improvements this year. I would have to say that I think I am somewhere between a 7:45-7:50 pace over my longer distances this year.

15 mile bike
I kept thing at an 18mph pace. I just want to keep the legs loose. After my triathlon in a couple of weeks, the bike is going to be my new best friend as I prepare for my century.

My next 3 days will be stretching and rest.

In good health,
Joe
www.eeathlete.com
joe@eeathlete.com

75%

I made it thru the weekend. The ankle is still a little tender, but getting better everyday. The brick went well. The bike portion was fine. I went 20 miles at a 20mph pace. I definitely could have gone faster, but I did not want to push it too much. I soon as I started the run, I knew the ankle was still not 100%. My gait just felt weird. Surprisingly I finished the 5 miles with a 7:30 pace. I went home and iced.

The following day was a 2 hour bike. I wanted to keep an 18-19mph pace. I finished at 19.3mph. My biggest issue during the ride was that I was a little hungover from the night before. Going to a local winery was probably not the best call.

We are under a week for the half marathon. I have a few more triathlon specific workouts and then I am going to rest for 3 days before the race.

In good health,
Joe
www.eeathlete.com
joe@eeathlete.com

Back 2 Brick

Ankle is healing slowly. It is still tender, but I got back to triathlon training. I started on Wednesday with a 2 mile run in the morning, which went fine. No significant pain, but definitely not 100%. I stayed at an 8 minute mile pace. Later that afternoon was my swim. 1 mile, straight laps. This is where I felt some weirdness in the ankle. I don’t know if it was the way the water was making it twist or what, but there was some uncomfortable feelings going on. The swim was ok.

The next day was an 18 mile bike and I felt extremely strong. No ankle pain what so ever on the bike. I was averaging about an 22 mph pace.

I have a brick coming up and a 2-3 hour bike, we will see.


In good health,
Joe
www.eeathlete.com
joe@eeathlete.com

Coming Back Slow

I have taken the past four days off to let the ankle heal. I am going absolutely crazy. I went to a sports specific doc and they gave me the ok to start back slow. They also said I would be good for my half marathon in 12 days. I am resuming triathlon training tomorrow. I have a 2 mile run and 1 mile swim on tap. If everything looks and feels ok, the next day will be an hour on the bike. Then I might schedule a brick and a 2-3 hour ride for over the weekend.


In good health,
Joe
www.eeathlete.com
joe@eeathlete.com

Injured

This will be a short one because I do not have much to talk about. A couple of days ago, I rolled my ankle playing basketball and have not done anything since. I have put a hold on all triathlon training. It doesn’t hurt to walk on, so that is a good thing. It has a nice bruise coming in though. I am taking the next four days completely off of training and then will slowly start back with a swim session on Wednesday. I may try and walk a couple of miles on Tuesday. I am hoping this is a quick recovery. I have a half marathon in two weeks.

In good health,
Joe
www.eeathlete.com
joe@eeathlete.com

Bike and a Run

Well, after my peak week of triathlon training, I am still feeling a little sore. I don’t think I fully recovered. If I could go back, I would have stretched more and maybe ate for recovery. I have a couple more weeks before my half marathon and I am about a month out from my Olympic distance triathlon, my last tri of the season.

Yesterday, I took my bike to work. It is about 50 miles round trip. I figure it is good for getting in that extra bike training during the week. I ride at about a 19-20mph pace. The streetlights bring down the speed. Next week I will wear my Garmin to see exactly where I am at.

Today was a 4 miler. I went at an 8:00 minute mile pace. I felt pretty good this morning. My legs loosened up pretty quick. I felt like I could have gone another 6 miles easily.

In good health,
Joe
www.eeathlete.com
joe@eeathlete.com

Long

It has been a few days since my last post. It was a very busy weekend. I had 3 pretty decent workouts since my last post. I decided to do something I haven’t done in years, play basketball. I knew this might affect my workouts over the weekend, but I wanted to do it anyway.

Friday – This was basketball day. Two hours total. The rust definitely showed. I think I left my jump shot somewhere out west. I am hoping things fall back into place, but if not, I can’t be too disappointed considering I have played once or twice in the past 7 years.

Saturday – This was my longest training run of the year, 13 miles. It was very humid. My allergies were not happy. I had a tough time breathing. I busted out the Breathe-Right nasal strip for this one. After all was said and done, it turned out to be a great run.

Time – 1:42:39
Pace – 7:53
Total Ascent – 2393 ft.
Total Descent – 2419 ft.
Calories Burned – 1564

Sunday – This was my longest swim of the year, 1.5 miles in the open water. It was pretty rough. I was a little tired from the night before and pretty sore from basketball and my 13 miler. I got into a real nice rhythm about ¼ of the way thru. I felt great when I was finished. Not so good when I woke up the next day. Everything was tight.

Today is a rest day and tomorrow will be a ride to work.

In good health,
Joe
www.eeathlete.com
joe@eeathlete.com