2006 Training Log

Jordan Jones
Boston University '04
2006 Training Log

Week of December 25 - December 31 Week Total: 89 miles
December 31 Sunday 17 miles
am 12 mile run with Zeb on the snowy roads. Had to pass on a good long run again due to the roads being snowpacked. Ran for 1:28.
pm 5 miles. 45 minute ride on the bike treainer.
December 30 Saturday 5 miles
Very easy day with just a 45 minute ride on the bike trainer.
December 29 Friday 10 miles
Went to Ofer's for a treadmill workout. Warmed up outside then did a 4 mile tempo at threshold on the mill. 1% incline with miles of 5:39, 5:36. 5:33, 5:33. Cooled down outside. Was maybe a tad slower than usual from the miles yesterday but that's fine.
December 28 Thursday 20.5 miles
am 10 miles. Ran to Wash Park for 2 laps on the inner road. 1:10 exactly. The next blizzard moved in as I was running and it was snowing hard by the end.
pm 10.5 mile. 1:15. Ran in the snow with Kevin and Zeb for a lap of Wash Park taking the bike path out and Country Club back. Hard work running in the snow tonight. Solid day.
December 27 Wednesday 7 miles
1:03 on the indoor bike trainer. Tried to keep it easy. My legs have been a bit sore lately which I think might be from going to hard on the trainer.
December 26 Tuesday 18.5 mile
am 10.5 miles. Met up with Ofer again and we ran from his place to Mile High Stadium as it was the only place we figured would be clear of snow. We got there and to our relief it was clear so we started up a workout of 8x3:00 with 1 min breaks and 2 minutes between the 4th and 5th intervals. Workout went pretty smooth and I felt good. This is actually a great place to workout, it's 1k exactly around the stadium and it's hilly and rolling. I'm going to have to come back here.
pm 8 miles. 3000y swim inclduing 3 sets of 5x100y on cruise interval--10 second breaks. Averaged about 1:23-24 for the 100's. Good day of training.
December 25 Monday 10.5 miles
Met up with Ofer Barniv, formerly of Kent State. We did laps at Wash Park which was hard with the snow but still manageable. Helped alot having him to run with or else this one would have really sucked.

Week of December 18 - December 24 Week Total: 73 miles
December 24 Sunday 6 miles
Worst workout ever! Wanted to do a long 15 mile run and figured the only way to accomplish this was in snowshoes. Went straight from my house in em and hit the 2ft of snow covered streets. It was better than in "regular shoes" but was still hard to run and I had a call off the long effort.
December 23 Saturday 6 miles
The roads are a mess so just did a 54 minute indoor trainer ride after work.
December 22 Friday 10 miles
1:30 in the indoor trainer with a workout of 8x5 minutes with 1 minute breaks. There's tons of snow outside, I'm not going to be running for awhile.
December 21 Thursday 10 miles
am 5 miles. Skied until 2pm when we were both wiped, my legs were beat. Had a great powder day all day with 24 inches of fresh snow. Check out the pics from the day here.
pm 5 miles. 45 minutes on the indoor bike trainer at a steady pace.
December 20 Wednesday 10.5 miles
am 5.5 mile run before jumping in the car to hit the mountains.
pm 5 miles. A big storm moved in so my brother Alex and I took off to Winter Park for some skiing. The powder was knee deep and the little rock cliffs on Mary Jane were goin good.
December 19 Tuesday 21.5 mile
am 8 miles. 3000y swim with a workout of 3x500m in 7:58, 7:55, 7:52 with 100y breaststroke breaks. Good workout, this one is pretty tough but it'll give me a good base to work off of this spring and summer.
pm 13.5 miles. Started off with 1:13 on the stationary bike to work up a good sweat. Then went straight out the door for a 5.5 miler with Zeb. Good workout, nice way to get in some miles.
December 18 Monday 9 miles
Ran with Kevin after work on the Cherry Creek Path. Nothing hard. 1:02 total.

Week of December 11 - December 17 Week Total: 63 miles on 6 days.
Planned easy week.
December 17 Sunday 5 miles
Didn't have much time and just did 46 minutes on the stationary bike, fairly easy pace.
December 16 Saturday 15 miles
Ran alone at night on the Highline after work. All the miles are marked and I ran a bit faster than usual. 1:40:15 total with 51 out and 50 back. Felt pretty good and just cruised along.
December 15 Friday 9 miles
Rode a stationary bike workout. 1:21 total including 2 x 20min at tempo pace. Having this trainer will be a huge help this winter.
December 14 Thursday 10.5 miles
am Went skiing. Skied pretty hard and hit the bumps at Copper.
pm 6 miles. 45 minute swim. Swam a workout with the tri club to determine our cruise interval pace. I swam 10 x 100y in 15:00 including 10 second rests so this worked out to 1:20 per 100y. Was happy with this, didn't push much.
December 13 Wednesday 5.5 miles
Ran in the morning with Jocelyn.
December 12 Tuesday 18 miles
am 35 minute swim with some easier 100's.
pm 13 mile run. Workout with the tri club at Wash Park. Ran 8 x 3:45 with active rest of push-ups for the 1st 4 and 1min jogging breaks on the last 4. Good workout, felt strong tonight. All of it was on pavement though and my left knee was a bit sore as a result. Have to make sure to workout on softer surfaces.
December 11 Monday 0 miles
Planned day off.

Week of December 4 - December 10 Week Total: 93 miles
December 10 Sunday 16 miles
Long run with Carl on the Highline Canal 1:52 total.
December 9 Saturday 6.5 miles
Stationary bike ride.
December 8 Friday 17 miles
am 9 miles. Got a fluid trainer to do some real indoor biking and rode 1:21 on that. Surprised how much harder it is than other stationary bikes. Feel like if I do this through the winter then I'll be in great riding shape. Did a threshold workout of 4 x 10min with 2min breaks.
pm 8 miles. Swam 3200y--57min. Swam and full warmup with drills then 500m in 7:50, 2 x 250m both in 3:50 and some 100y's to finish up. Felt good. No good that this is the only time I'll be able to get to the pool this week.
December 7 Thursday 10 miles
Ran the same run in both the am and pm--a very easy out and back to Jamaica. Felt a tad tight in the morning but felt better as the miles went on.
December 6 Wednesday 16.5 miles
am 8 miles. Ran a moderate pace 2 laps of Jamaica Pond.
pm 8.5 miles. Met Paul on the river and ran together for a few miles before I ran back on my own.
December 5 Tuesday 16.5 miles
am 5 miles. Ran my classic college am run out to Jamaica and back.
pm 11.5 miles. Met Paul and Liam at the Harvard track to run 8 x 1000m with 1min breaks. Split 3:18, 3:15, 3:11, 3:08, 3:07, 3:05, 3:03, 2:50. I felt like this workout was real good and pleased to still have the speed for a 2:50 at the end. Felt strong, 1st time stepping on a real track in a long time.
December 4 Monday 10.5 miles
Ran with Phil Putis on Marky Mark with 2 laps of Jamaica then I ran to Trader Joes and back to grab some dinner ingredients.

Week of November 27 - December 3 Week Total: 83 miles
November 3 Sunday 6 miles
Easier ride on the stationary bike before a red eye flight to Boston.
November 2 Saturday 15 miles
15 miles on the Highline alone. The trail was snowpacked but not too slow--1:40 for the 15, felt like the pace was solid.
November 1 Friday 14 miles
am 8 miles--3000y swim. Kept it fairly easy with 2 easier sets of 50, 100, 200, 100, 50y.
pm 6 miles. 1:00 on the stationary bike--roads are snow covered.
November 30 Thursday 9 miles
Easier run with Jocelyn on the long Wash Park loop.
November 28 Wednesday 15 miles
am 8 miles--3000y swim with 500m in 7:45, 2 x 250m in 3:52 and 3:50 then some 100's.
pm 7 miles. Went to do a tempo run on the treadmill and it sucked. Treadmill didn't go faster than 6:00 pace so I had to keep it there with the incline at 2%. Kept it short--20min tempo and called it a day.
November 28 Tuesday 16 miles
am 1:30 on the road bike. Chilly and started snowing but a good ride nonetheless.
pm 9 miles. Ran with Zeb as the snow really started coming down. Long way to Wash Park then 1 loop.
November 27 Monday 8 miles
Swam for 3000y. Full warmup with 6 sets of 200y, 100y with the 200's in 2:42-2:48 and the 100's at the same pace. Good workout.

Week of November 20 - November 26 Week Total: 63 miles on 6 days
Good rest week with some faster running as well.
November 26 Sunday 14.5 miles
Ran in Boulder with Carl. 1:28 for 14 miles with the last 5 at around 6 min pace. Felt good today, feeling like the fitness is coming back.
November 25 Saturday 7 miles
1:08 on the stationary bike while watching some Entourage.
November 24 Friday 7 miles
Swim workout with a full 20min warmup then 500m in 8:00, 2 x 250m in 7:55, 7:48 and 3x100y. Felt good, started slow but got going at the end.
November 23 Thursday 0 miles
Planned day off
November 22 Wednesday 11 miles.
Was going to go easy today but it was 68 degrees so I had to bike. Went for a 2:11 ride on the Plattte Path keeping it steady the whole way at a good effort.
November 21 Tuesday 19.5 miles
am 5.5 miles. 39 minute swim with 2 sets of 5x100y averaging 1:22.
pm 14 miles. Worked out with the tri club. Long warmup to Wash Park plus the tri club warmup then 5 lon strides. Ran a 30 minute tempo after that. Felt good the whole way and got into a good rhythm.
November 20 Monday 4 miles
Went skiing at Copper for the day. Got very winded from skiing the bumps. gotta get into ski shape.

Week of November 13 - November 19 Week Total: 95 miles
Had a good week of training. Most of it was at sea level so I was able to recover better than usual and sneak in some extra miles.
November 19 Sunday 16 miles
Took out the tri bike for the Lookout Mtn ride. Nice sunny fall day for a trip on the roads. Felt good aside from my left knee being sore from too much road running in Boston. Got to the top in 23:05 without going too hard. That's a good sign, I havn't timed it in a while and that's a good time. Got back strong but was feeling wiped afterwards.
November 18 Saturday 15 miles
am 10 miles. Ran with a group of guys on the Highline Canal. We held a decent pace from the start and I felt comfortable throughout. 1:08:30 for a measured 10 miles.
pm 5 miles. Jumped on the stationary bike for 48 minutes of good effort.
November 17 Friday 4 miles
Flew back from Boston and worked in the evening so just did a quick stationary bike ride.
November 16 Thursday 17.5
am 8 miles Met Paul on the river for a run. Felt OK
pm 9.5 miles Met Phil and ran Marky Mark with 2 laps around Jamaica Pond. Felt decent.
November 15 Wednesday 10 miles
Met Paul for a workout on the Charles. Ran 2 x 13 minutes with a 3 minute break. We were going to run 5:35 pace and it felt terrible for me from the start until I realized we were averaging more towards 5:10 pace. The verdict--Paul is in shape.
November 14 Tuesday 12 miles
Ran an easy 1:27 in the woods in Medford, my original training grounds. Took it easy, trying to get in some time while recovering.
November 13 Monday 20 miles
am 5 mile run to Jamaica Pond and back.
pm 15 miles. Ran to the Arboredum and a paved hill that spirals up a large hill. Ran 5 x 3:30 on that uphill and ran back down for recovery. Included a 1 minute downhill pick-up in 3 of the recoveries. It was raining hard at times and very dark the whole run. Sucked and was cool at the same time.

Week of November 6 - November 12 Week Total: 82 miles
November 12 Sunday 6 miles
Only got 2 hrs sleep before catching a plane to Boston. Kept it easy and ran on the Charles.
November 11 Saturday 15 miles
3 mile run to the pool where I swam for 47 minutes. After warmup and drills, swam 500m in 8:06, 2 x 250m in 4:01 and 3:52, then 5 x 100y. Started off feeling like crap but got into it halfway through. Still need to work on really stretching out in the water. Ran back through downtown--5 miles.
November 10 Friday 16 miles
am 7.5 miles worth of biking--1:30hrs. Road the Cherry Creek Res loop.
pm 8.5 mile run. Ran 1 loop of Wash Park. Ran into Kirk Framke and ran a lap with him.
November 9 Thursday 8 miles
Tri club swim workout. Mixed it up this workout and did a bunch of different things. Good workout, felt strong.
November 8 Wednesday 15 miles
am 5.5 miles. Ran the Cherry Creek Path for a morning run with 6 strides. Way hot--80 degrees.
pm 9.5 miles. Ran out on the east side with Kevin. Cooled down nicely and was almost chilly by 7pm. Good run, feel like I havn't run much lately but felt good tonight.
November 7 Tuesday 16 miles
Rode Lookout Mountain. Warm day--75, so had to get in a good ride. Took the new tri bike which is pure pleasure. Faced a headwind the whole way out but then flew back with the trailwind. Trying to get stronger and stronger on the ride back and keep the legs strong for that last segment of the ride.
November 6 Monday 5.5 miles
Swam 2k with some 100's at cruise interval.

Week of October 30 - November 5 Week Total: 75 miles on 6 days
November 5 Sunday 13.5 miles
Ran in Boulder with Carl. Ran a nice loop on the Boulder bike paths to downtown Boulder and back out to Carl's place. Finished it off with some excellent Boulder bagels.
November 4 Saturday 15 miles
Ran 3 miles to the Rude Pool and started a swim. Did a full warmup plus drilles and then swam 3 x 500m in 8:06 average. Felt pretty good and want to get in more of these base swimming workouts this winter. I have to get in the pool at least 3 times a week to get to the next level in tri's next year. Ran back the long way through downtown--4.5 miles back,
November 3 Friday 3 miles
Terrible day. Rode through a ton of thorns on the bike and had to get a ride home.
November 2 Thursday 16.5 miles
am Ran a Wash Park loop in the morning at a decent pace--6:30 or so.
pm Swam with the tri club.
November 1 Wednesday 10.5 miles
am Swam for 2000m with some easy 100m intervals.
pm Ran on the Cherry Creek bike path with Carl.
October 31 Tuesday 16 miles
Rode Lookout Mountain. Was a bit chilly 40 degrees and felt fine on the way out and up the mtn but was freezing on the way down. Had to stop for some hot chocolate to warm up. Might have to avoid the mtn rides on cold days or wear more at least. Good ride other than that, felt strong.
October 30 Monday 0 miles
Last day off before getting into it.

Week of October 23 - 29 Week Total: 30 miles
Same as last week but started some easy workouts on Wednesday and kept it low key the rest of the week.

Week of October 16 - 22 Week Total: 0 miles
This is my down time for the year so I did absolutely nothing this week. Just some good rest after a long season.

Week of October 9 - October 15 Week Total: 60 miles
October 15 Sunday
Escape to Miami Traithlon Results
2nd place. Started out poorly on the swim, had a hard time getting it going. But once I hopped on the bike I really got going and had the 4th fastest bike. Started the run in about 7th place and paced a bunch of people getting into 2nd place at the end. Fun race and nice way to finish the season.
October 10-14 Kept it pretty easy all week in prep for the end of the season race.
October 9 Monday 6 miles
Swam in the afternoon at Rude Pool. 42 minutes total--about 2250m. Got in a 550y at tempo pace in 8:05 and some 25's as well at a good clip.

Week of October 2 - October 8 Week Total: 62 miles
October 8 Sunday 12 miles
Kept the long run short. Ran on the trails at Bear Creek State Park with Kevin and McGurk. Good run. Been feeling a bit tired with the extended season so really trying to bring down the miles.
October 7 Saturday 4 miles
Took it very easy today and just ran 4 miles before work.
October 6 Friday 16 miles
Lookout Mtn ride. Took the new tri bike for the ride and it performed nicely. Tri bikes are usually slow on the climb's but I got up in 23:10 which is on the faster side for the climb. Did the whole ride in 2:52 which is much faster than usual. Want to keep doing this ride or a similar one once a week until next summer to build up the bike base.
October 5 Thursday 11 miles
Rode to and from the tri club swim workout. Got in a good workout with alot of 150's, 100's, and 50's. Feeling good in the pool, the consistency is starting to pay off.
October 4 Wednesday 13 miles
Worked out at Wash Park with Kevin and Carl. Ran 6 x 1 mile with 1 minute breaks. Hit 5:51, 5:42, 5:37, 5:32, 5:22, 5:16. Good workout, kept it all under control, trying to stay fresh for the Escape to Miami Traithlon next week. Good pre-race workout.
October 3 Tuesday 0 miles
Planned day off
October 2 Monday 6 miles
42 minute swim, about 2250m with some pick ups and 100m's at cruise interval.

Week of September 25 - October 1 Week Total: 80 miles
October 1 Sunday 12 miles
The end of the season is coming to a close on October 15th with an Olympic Tri so I kept the long run short this week so I can sharpen up a bit. Ran 12 on the Highline at dusk.
September 30 Saturday 4 miles
Got home late and just rode the stationary for 48 minutes. Planned easy day.
September 29 Friday 15 miles
am 2:00 bike ride. Rode uptempo for about 1:15 of the ride. Trying to get into a faster pace.
pm 2250m swim. Swam with some 25 and 50m pickups.
September 28 Thursday 20.5 miles
am 12 miles in the Highline Canal. Wanted to get in a good effort and ran 6:33avg on the 6 miles back. Felt quick.
pm easy 8.5 with Zeb. 1 loop at Wash Park.
September 27 Wednesday 4.5 miles
Easy day. Rode the stationary bike for 50 minutes in the evening and called it a day.
September 26 Tuesday 19 miles
am 1:30 on the bike, medium pace. Perfect day for a ride.
pm 11.5 mile run. Ran to Wash Park and ran 8x3:00 with 1:30 breaks. Felt pretty good and held a strong pace--6:00avg with the rests. Going to keep up some faster workouts like this one in hopes that I'll get a chance to race in the next month.
September 25 Monday 5 miles
Swam for 35 minutes with some 25m and 50m pickups. Easy day.

Week of September 18 - Septmber 24 Week Total: 74 miles on 6 days
September 17 Sunday 15.5 miles
Ran it in the dark after work. Cherry Creek path to Highline Canal trail and then back up north. Ran a good pace throughout, faster than usual. 1:45 total. Felt pretty good, gotta avoid the cement though.
September 16 Saturday 5 miles
Easy 60 minutes on the stationary bike. Back in Denver.
September 15 Friday 16 miles
am workout with Paul and Liam on the Charles. Did a 7.25 mile progression run doing and out and back. Split 6:05(long), 5:39, 5:29, 5:25, 5:10, 5:32, 5:38(long). Felt pretty good, form feels odd running faster at sea level but he breathing is easy. Kept it pretty under control.
September 21 Thursday 8 miles
short 8 on the Mark Mark loop. Took it very slow, 57min for the loop.
September 20 Wednesday 22 miles
am 4 miles on the Charles.
pm 18 miles Ran to Franklin (6 miles)and met the BU team up there. Worked out with them--8 x 1k. Ran fairly hard but still under control.
September 19 Tuesday 0 miles
Got stuck working late and had to catch a flight to Boston so no workin out today.
September 18 Monday 7.5 miles
1:30 bike ride, kept it easy.

Week of September 11 - Septmber 17 Week Total: 72 miles
Good easy week, kept the miles down a bit.
September 17 Sunday 13 miles
Ran a faster 13 miles for the long run. 1:26 total. Cheesman Park loop then 2 Wash Park loops with the last lap doing 30 seconds fast, 60 seconds easy. Good run, kept it shorte due to the long ride on Friday.
September 16 Saturday 6 miles
Easy run with some grass loops at Cranmer Park with 10 strides.
September 15 Friday 18 miles
Long ride. Platte River Path to Turkey Creek for a long 40 minute climb then back home. Felt strong, getting much better at these longer rides.
September 14 Thursday 13 miles
am 60 minute road bike ride
pm swim workout with the tri club. Did a ladder workout of 3x25m, 3x50m, 3x100m, 3x150m, 3x200m and then back down. All were on 1 minute intervals per lap. September 13 Wednesday 10.5 miles
am 5.5 mile run from the house to go pick up the Volvo which was at the shop.
pm swam for 35 minutes including 8 x 25 pick ups to get in some speed.
September 12 Tuesday 11 miles
Long 11 with Kevin. Ran to Wash Park and ran 3 x 10min for a workout. Split a mile in the 1st one in 5:42 and 5:39 in the last one. Felt pretty good.
September 11 Monday 0 miles
Planned day off

Week of September 4 - Septmber 10 Week Total: 82 miles
September 10 Sunday 14.5 miles
Ran 1:41 with Kevin after work on a new loop we have from the neighborhood. Felt good, went by quick.
September 9 Saturday 5 miles
Easy 60 minute ride, recovery day.
September 8 Friday 11 miles
Long 11. Workout with Kevin at Wash Park with 6 x 5 minutes on 2:00 breaks. Didn't feel too great but got it done.
September 7 Thursday 13 miles
Got in a solid run with Kevin and Zeb. To Wash Park and back through the longer neighborhoods. A bunch of the city pools are closed for cleaning this week so thats putting the hurt on my swimming.
September 6 Wednesday 7.5 miles
Fairly easy 1:25 bike ride.
September 5 Tuesday 23 miles
am 3:20 road ride. Dropped off the Volvo at the garage for a tuneup and rode from there out to Lookout Mtn. Rode up fairly hard, 21:55 for the climb. Starter catching 2 quick guys in the 2nd half which made me work pretty hard. The Milky Way at the top tasted excellent after the effort. Felt solid the whole way.
pm 6 miles. Ran 2 loops of Wash Park. Felt surprisingly good.
September 4 Monday 7.5 miles
1:25 road ride. Rode around Cherry Creek Res. Worked some hills but kept it easy other than that.

Week of August 27 - Septmber 3 Week Total: 85 miles
September 3 Sunday 19 miles
Ran Waterton Canyon with Carl. Kept it steady throughout and it was a pretty nice day to run. 2:09 for the total, very thirsty at the end.
September 2 Saturday 11 miles
Got out of work and ran 2 loops of Wash Park in the dark with 4 x 5 minutes at tempo pace with 1 min breaks. Felt very good today, much better than my recent workouts.
September 1 Friday 5 miles
Kept it easy today and rode out to the dam and back.
August 31 Thursday 13 miles
am 5 mile run. Dragged myself out of bed before work and into the darkness.
pm swam 3200m with the tri club with some good interval work. Did 4 sets of 200, 100, 50 and finished with a 500m pull.
August 30 Wednesday 9 miles
am 1600m swim. Swam at a City of Denver pool that I had never been to. Had to cancel my gym membership because they wanted over $100 a month. So goin with the city pools which are only $150 a year.
pm 4.5 miles. Ran an easy Cheesman loop with Zeb. Still feelin good.
August 29 Tuesday 20.5 miles
am 3:00 road ride, Lookout Mountain. Got out for a long ride this morning which felt good, havn't dont a mtn ride it too long. Felt solid the whole way and could feel that my bike endurance is way better than it was a couple of months ago.
pm 4.5 mile run. Cheesman loop with 8 good strides around the park. Very good day, feel like I got back into it today.
August 28 Monday 7.5 miles
Rode 1:25, looping around Cherry Creek.

Week of August 20 - August 26 Week Total: 72 miles
August 27 Sunday 10 miles
Got out of work and went out for the long run. Felt terrible, legs just arnt having it and I decided it would be best to keep it to 10 miles after wanting to go the standard 15. The legs are taking awhile to come around and it's getting annoying.
August 26 Saturday 12 miles
Ran to Wash Park for a workout and ran a 2 lap, 5.2 mile tempo run. Didn't time it, just went on feel and kept it fairly light. Ran into Zeb so we ran home together.
August 25 Friday 7.5 miles
Road bike loop, kept it pretty easy.
August 24 Thursday 13.5 miles
am 4.5 mile run
pm swam 3200m with the tri club with some good interval work.
August 23 Wednesday 11.5 miles
am 4.5 mile run
pm 48 minutes of swimming with some easier intervals.
August 22 Tuesday 10 miles
Hiked with Amy and Lizzy up Torrey's peak at 14,300ft. Pretty solid hike and took over 5 hours. Good to get in the altitude training. The Volvo took a beating on the dirt access road.
August 21 Monday 7.5 miles
Rode 1:25, looping around Cherry Creek.

Week of August 14 - August 20 Week Total: 25 miles
August 20 Sunday 15 miles
Ran on Highline with Carl and Kevin, felt crappy from the start and when we hit the turnaround my legs felt like they usually do at the end of a long run. To add insult to injury someone took my water bottle which I had dropped off on the way out and I was getting way dehydrated by the end. Hurtin run all in all, not pleasant at all.
August 19 Saturday 10 miles
Race at night after work with a lap of Cheesman and a lap of Wash Park. Felt ok but legs felt a bit worse than I expected, can't tell if it's from the time off or the race.
August 18 Friday 0 miles
August 17 Thursday 0 miles
August 16 Wednesday 0 miles
August 15 Tuesday 0 mile
August 14 Monday 0 miles
My plan was to call it a season after this race but I'm still racing well and feel strong so I'm going to take 5 days off then train for 6 weeks and go out to the US Xterra Natl Champs at Lake Tahoe on October 1. All this is contigent on getting my pro card so I can race in the championship heat.

Week of August 7 - August 13 Week Total: 65 miles
August 13 Sunday 5430 Long Course Triathlon
11th place. 3rd non-pro. 4:14:11
Started with a strong swim but then felt a bit tired on the bike. Couldn't quite get it going on the bike and split 2:22, about 3 minutes slower than where I thought I could be. Wasn't sure how rough the run would be so was playing it a bit more conservative than I could have on the bike. Splite 1:11:30 and 1:11:55 for the bike loops. Had 5 gels, 1 powerbar, 36oz Accelerade, and 32oz of Gatorade on the bike and my energy and stomach felt good going into the run. Felt great starting the run and was hitting mile splits faster than I expected. Ran with a water bottle w Gatorade which seemed to help keep the energy and hydration up. Halfway through the run I tossed the water bottle which I think turned out to be a mistake and I started hitting the hurt the last 2 miles or so. But was still able to finish well. This distance didn't feel as bad as I expected and I want to do 1 or 2 at this distance next year. Hydrating and eating is huge in a race this long and I'm happy I did that fairly well in my 1st time out. Mile splits on the run were: 5:46, 5:51, 5:55, 5:48, 5:51, 6:05, 9:46 (1.5+miles), 6:07, 6:04, 6:05, 6:07, 6:16, 3:45.
August 12 Saturday 4 miles
Number pick up at the Boulder Res. Easy 3 mile run then 10 minutes of splashing around in the water, just getting back into the open water and wetsuit swimming.
August 11 Friday 5 miles
Easy road ride doing loops around Wash Park with Kevin and Jocelyn.
August 10 Thursday 9 miles
Swam 3200m. 500m up, drills, 500 free, 400 kick, 300 free, 200 IM, 100 free., 100 easy, 500 pull for the warm down. Felt good today despite not swimming enough the past couple weeks.
August 9 Wednesday 0 miles
Another off day to rest for the race. Legs are still sore from Vail.
August 8 Tuesday 10.5 miles
4 up with 4 strides then did a workout on the dirt track with the tri club. 1 mile (5:13), 1200m (4:00), 800m (2:32), 400m (70). Kept the workout pretty easy and tried not to push it too hard. Surprised how smooth the mile was.
August 7 Monday 0 miles
Planned off day. Got the half ironman this weekend so need to rest big time.

Week of July 31 - August 6 Week Total: 87 miles
August 6 Sunday 22 miles
am Hiked back down, working the quads pretty nice on the downhill.
pm Ran from Vail onto the trails for 1:43. Great running, 2:30 out of town and you're on the trails. Big 1,500ft climb on the trails then took a dirt road down a ways then up another 700ft to connect the loop. Would like to spend some more time running out here and check out some other trails.
August 5 Saturday 8 miles
Wanted to swim in the morning but needed to get some sleep after the week. Drove to Vail and Amy and I went camping. Hiked from the Vail Valley, 8,000ft up to Booth Lake at 11,200ft where we camped for the night. Excellent hike. Pretty tough climbing with the packs and it took 2:45. Could not sleep at all at that altitude, felt like I was on coffee all night long. Only slept 3 hours.
August 4 Friday 14 miles
Long ride, 2:45. Rode to Cherry Creek Park and did 3 sets of 5 on, 1 off, 2 on, 1 off then did a lap regular then another lap with the intervals. Felt good today, nice to get out for a long ride.
August 3 Thursday 14.5 miles
am 1:03 on the stationary bike
pm 1:15 in the pool, 3300m with a main set of 4 sets of 3 x 150m. Felt pretty good but a bit sloppy after not spending enough time in the pool the past two weeks.
August 2 Wednesday 7 miles
Ran incredibly easy for a little over an hour at about 9 min space. Legs were pretty sore from the Crossfit yesterday.
August 1 Tuesday 15.5
am 5 miles. 1 up then 21 minutes of Crossfit at Cranmer Park on the grass. 1 down.
pm 10.5 miles. Tri club workout. Ran 8 x 800 with 1:15 breaks alternating between 2:35 and 2:42. Felt really good today, one of my better run workouts in a while. 2 up and 3 down.
June 31 Monday 6 miles
Hiked 2 hours with Amy up the Flatirons in Boulder, legs felt pretty tired from the last two days.

Week of July 24 - July 30 Week Total: 74 miles
July 30 Sunday 16 miles
Rode from Amy's place in Boulder to the Boulder Res to do the half ironman course that I'll be doing in 2 weeks. Did the whole course plus some, ride was 60 miles even. Did 8 x 5 minutes on 1:00 breaks on the second loop and felt solid the whole way. Got a flat with about 8 miles to go which I couldnt get fixed and had to ride home on--that sucked. But got in a good ride and getting more comfortable mentally with the half iron distance. Feeling like I'll be able to race it and not just try to get through it.
July 29 Saturday 16 miles
Ran with Kevin and McGurk on a new route from the house. Went out on the Cherry Creek bike back then took the Highline Canal path off of that and finished by running back north. 1:52 total. Pretty good run and I felt solid the whole way. Kept the pace consistent and didn't pick it up much but it was good to get that amount of time in. Legs felt much better today, I went in thinking they were going to be awful but that didn't happen.
July 28 Friday 8 miles
Ran with Kevin and Amy while Amy did a tempo run. Ran east through the neighborhood and back, felt a bit better today than the past couple days, been feeling tired this week.
July 27 Thursday 12 miles
4 mile run warmup with 6 strides then to the pool. Swam 3 x 500m on 45 second rests, one of my standart swim workouts. Swam 7:56, 58, 48. The new swim stroke I've been using the past couple weeks seems to make a big difference. I think once I fine tune it and get used to it I'll take some more time off the swim.
July 26 Wednesday 5 miles
Felt pretty tired today, not sure if it's from the race or working the graveyards the past 2 weeks. Rode fairly easy for 1:00.
July 25 Tuesday 12.5 miles
Did a long, easier tempo with Kevin. 2.5 up then 7 miles at about 6:00 pace. Ran through the neighborhood to Wash Park for 2 laps. Felt good, I seemed to have improved at this kind of effort in the past year or two, tempo efforts seem alot easier than before. 3 down.
July 24 Monday 4 miles
Went to the Boulder Res with Amy and swam for 30 minutes, trying to keep it easy. Sat in Boulder Creek yesterday afternoon and that seems to have helped the legs from getting sore.

Week of June 17 - July 23 Week Total: 74 miles
July 23 Sunday 23 miles
Boulder Peak Triathlon
17th overall, 3rd non pro
1 mile run warm up then some splashing around in the water. Swim went well and I got in a group of guys that I was able to do some drafting off of, seemed smart to hang with them and I ended up using little energy on the swim. Hit it spot on on the bike, I didn't really compete with anyone else on the bike course so it was hard to judge my pace but I felt like I was quick the whole way without really having to push it too much. Got up the hill quickly and just kept rolling. Legs felt good the whole way and felt like the extra little of bike work I did the past couple of weeks paid off. For once my quads wern't screaming the whole way. Got a cramp in my quad in T2 which had me a bit worried but it seemed fine on the run. I started out quick, 5:26 then 10:45 but fell off the pace after that. I knew I had a good race going going into the run and while running my splits got all messed up in my head after 2 miles and I thought I was running faster than I was. I thought I was really cruising so I didn't want to push it more and risk hittin the hurt too bad the end but it turned out I was off on my splits. Gotta hit the button every mile next time. So ran 35:00 which was 1 minute slower than last year but was still the fastest run on that course for the day (pros ran a different, loop course). Pumped with the race overall, I went in thinking that 2:07 would be a great race and I finished in 2:05 high, about 12 minutes faster than last year.
July 22 Saturday 5 miles
Picked up the race packet at the Boulder Res and rode the sprint bike could then swam for less than 10 minutes just to get used to the open water again. feeling pretty good and ready to go for tomorrow. Hope the 1,000ft climb tp start the bike doesn't kill my legs, hard to know how that will feel.
July 21 Friday 0 miles
Day off. Felt like I could use a day to rest the legs.
July 20 Thursday 12 miles
Ran 2 loops of Wash Park with 4 miles of 30 seconds on and 1 min off, contuous steady running. Felt pretty good and I like this for a pre race workout.
June 19 Wednesday 4.5 miles
Ran an easy Cheesman Park loop, bringing the training down to rest for Boulder Peak.
July 18 Tuesday 16 miles
am 43 minute swim with 2 x 500m in 7:48. Trying a new swim stroke and it definitely shaves some time. The 500's were 10 seconds faster than last weeks and with much less effort.
pm 10 mile run. Fairly easy pre race tri club workout. 4 up with strides then 8 x 400 in 72's and then 8 x 200m. Felt pretty good, didn't go too hard.
July 17 Monday 13 Miles
Rode in Boulder and did a full loop of the Boulder Peak bike course plus another Stagecoach climb. 2:30 total, all at a good pace. Trying to get used to the bike course for this weekend and especially the climb, the bike course climbs 1,000ft in the first 8 miles so it's important to figure out what sections to work and where to hold back a bit. Felt good but the salad for dinner last night just wasn't doing it and I felt like I was hitting the wall at the end. Best avoid salads on nights before big work days.

Week of June 10 - July 16 Week Total: 63 Miles on 6 days
July 16 Sunday 7 miles
Was going to do a long ride but it was 103 and I had to work in the morning so I decided it would be smart to push it until tomorrow. Rode with Amy, fairly easy but rode some decent sections to get more used to the tri position. Doing all my training on the tri bike now so that hopefully I'll be more used to that position for racing. Very good news at work, I got weekends off for the rest of the summer so I'll be able to continue the racing season with Boulder Peak next week then the Boulder Half Iron 2 weeks after and hopefully the Elite section of the Chicago Tri two weeks after that. From now till August I'll keep the training fairly low and concentrate on staying fresh for racing and recovery to try to fit in the 3 races.
July 15 Saturday 17 miles
am 12 miles Ran on the Highline Canal and ran a bit faster towards the end. Hot day, 100 degrees but didn't feel too bad this morning luckily.
pm 5 miles Rode for 1 hour on the Cherry Creek Path. Sizzlin hot but much nicer to ride than run on a hot day.
July 14 Friday 5 miles
Easy day. Ran to Congress Park pool and swam for 23 minutes then ran back.
July 13 Thursday 16 miles
Ran 3 to warmup then swam 3300m. Main set of the workout was 2 sets of 3 x 200 pull and 1 x 200 free. Got the arms pretty tired with all the pulling but a good workout. 5 run for the warmdown.
July 12 Wednesday 6 miles
Swam for 42 minutes. Got some good advice from a swim coach on my stroke so trying to make some changes. Hopefully it won't throw me all out of whack for these next races.
July 11 Tuesday 12 miles
Usually do a run workout today but decided I need to get more bike work in. Rode to Cherry Creek Res for 8 x 5min with 1min breaks. Felt pretty good, feel like doing these workouts will help alot.
July 10 Monday 0 Miles
Feeling very tired with sore legs from the previous two days. Day off. Sat in the hot tub at the gym then stretched to loosen up.

Week of June 3 - July 9 Week Total: 80 Miles
July 9 Sunday 18 miles
Ran the full Waterton loop on a misty and soggy day. Weather was actually perfect for the long run--58 degrees. We both felt tired but kept a decent pace the whole way and would have run 2:14 except we ran into the ladies with 5 minutes to go and decided to call it a day. Felt like we were running in British Columbia it was so wet and green today. Could feel the legs were tired while running today, I'll probably take tomorrow off.
July 8 Saturday 16 miles
Cabbage Head Duathlon
5th place. Trained through this race and felt a bit tired. Started on the run well, leading into T1, but felt a bit tired on the bike, had a strong 2nd run, only 10 seconds off the 1st which I'm happy with. Couldn't get my shoes on in T2 which was incredibly annoying and felt like I gave up a spot there. Greg Krause tore up the bike to the win, he was ripping when he went past me. Kevin and I are looking to get in way more bike workouts in the next year and take some good time off our rides. Getting whooped on the bike today shows me I got a lot of improvement left. 1 up and 2 down.
July 7 Friday 5 miles
Very easy 1 hour ride with Kevin and Amy.
July 6 Thursday 14 miles
2 mile race at the academy--10:30. Then 2 up to the pool for a workout with Jocelyn. Swam 5 x 50m then 3 x 500m. Way quicker than usual, felt strong. 7:55, 7:57, 8:00. Got tired at the end but held it together. Still taking loads of time off my swim, think I still have a long ways to go. Good swimming with Jocelyn who is extremely fast.
July 5 Wednesday 6.5 miles
Did an easy run after work. Ran to Cheesman for a dirt loop then Cranmer Park for a grass loop. Went to Red Rocks for a Counting Crows concert at night.
July 4 Tuesday 16.5 miles
am 11 miles. 3 up to Wash Park with Kevin then 5 x 5 minutes with 2:00 breaks. Felt a tad tired but got in a good workout nonetheless. Watched Amy race a 4 miles afterwards.
pm 5.5 miles. 40 minute swim with 5x 50, 5 x 100, 1 x 200, 5 x 50 for the bread and butter. Felt strong.
July 3 Monday 4 miles
Stayed up in the mountains with Amy and hiked around in the morning for awhile.

Week of June 26 - July 2 Week Total: 82 Miles
July 2 Sunday 16 miles
Epic day in the saddle. Kevin and I rode Lookout Mtn and we rode it fast. Kevin got us off to a quick start on the trip to the mtn. then we had a huge day on the hill. I shaved 1:50 off the previous PR, coming in at 21:15 and Kevin took just as much off his best ride. Getting down to Tim Danielson's (a la Tour De France Team Discovery fame) course best of 16:01 from this spring. Another couple weeks and we'll have it. Always a good ride with the Lookout tempo.
July 1 Saturday 18 miles
am 14 miles, 1:34 with McGurk and Kevin on Table Mtn from McGurks backyard. Good run, solid, hard to run fast since it's kinda rocky but got the time in. Looked for a mythical rattlesnack den midway but the rumours proved untrue. Finished it up with a soak in the pool.
pm 4 miles. 30 minute swim with some tempo 100m intervals.
June 30 Friday 5 miles
Rode easy loops at Wash Park to shake out the legs for the weekend training.
June 29 Thursday 15 Miles
3 up to pool. Warm up and drills. 5 x 50m, 3 x 500m, 5 x 50m. Good long workout. Feel like I'm getting faster by the week in the pool.
June 28 Wednesday 9 Miles
Did a fitness assessment at the academy then an easy 1 hour ride at Wash Park with Amy.
June 27 Tuesday 13.5 miles
Did a longer warmup then workout at Wash Park. Ran 8x3min with 1min breaks. Felt way better than expected, didn't seem to feel the race at all and got in a good workout. Ended up being a pretty long run.
June 26 Monday 5 miles
35 minute swim with a few 100's at cruise interval, easy day all in all. Felt good.

Week of June 19 - June 25 Week Total: 76 Miles
June 25 Sunday 10 miles
Ran with Amy on her long run out at the Highline Canal. I didn't feel too bad but was tired and she was probably trying to drop me.
June 24 Saturday 25 miles
Loveland Lake to Lake Results Story DPD Press Release
1st place. Had another great race. Came on well during the swim, started off poor but got going the last half then got on the bike and started passing guys. Was feeling the effects of last weeks race and training during the bike but I stuck with it and kept a good speed up. The bike was longer than usual--32 miles instead of the usual 40k for an Olympic distance and I definitely felt it. Got off the bike in 5th place and couldn't see anyone up ahead so figured Iwould end up just staying there. Felt good though and hit 5:28 at the mile feeling pretty good. At the turnaround I could see that the leaders wern't far ahead so I kept up the 5:30 pace and passed them by the 4 mile mark. Felt surprisingly good on the run after feeling a bit sloppy on the bike. Much fun to win my first tri.
June 23 Friday 4 miles
Drove up to Loveland with Amy to sign up for the race and ran 4 miles at the race site.
June 22 Thursday 13 miles
am 1:45 on the bike. Rode in Boulder and got out to Stagecoach Road to get comfortable on the Boulder Peak race course. Good 1000ft climb to get the legs working. Decided that I'll do the Loveland Lake to Lake triathlon this weekend. Will probably be a bit tired for it but might as well race while things are going well, also not sure what my schedule will be once I get out on patrol so should race while I can.
pm 35 minutes in the pool. Nothing too hard but did some 100's at cruise interval. Felt strong.
June 21 Wednesday 5 Miles
Bought a triathlon bike up in Boulder then took it out for an easy ride on the 5430 Sprint course. Bike feels great, hopefully it'll be quick.
June 20 Tuesday 14 miles
Did a long run out to Wash Park for a 2 lapper then to Cheesman for a lap. Good pace throughout and felt strong. 1:34 total.
June 19 Monday 5 miles
35 minute swim with a few pickups, easy day all in all. Didn't feel too bad.

Week of June 12 - June 18 Week Total: 74 Miles
June 18 Sunday 15 miles
5430 Sprint Traithlon 5th Place
Started off with a much faster swim than last year and came out of the water in 10:30, 7 minutes faster than last year. Actually thought I was having a crappy swim during it and I wasn't able to get in a group or draft off anyone. From there, got on the bike and started hammering, passing a bunch of guys before ending up with 2 other riders who were moving along quickly. I'm still learning how to pace the bike and should have gone a bit quicker, I felt a little too good on the run. The run had a $100 prize for the fastest split so I was pumped up for that. I felt good from the start, hit 5:18 at the mile and cruised from there, finishing up in 16:12 for 5k on an accurate course and 1:10 faster than last year. Moved up from 11th to 5th on the run, feeling solid the whole way. Great race all in all, was able to execute well and bump it up to the next level. 1 mikle warm up, 3 down.
June 17 Saturday 6 miles
Rode the 5430 Sprint Course, 1:00, then did a quick 10 minute swim to get used to the new wetsuit and water at the Boulder Reservoir. Feeling nice and well rested, feel like I'm ready for a good race.
June 16 Friday 6 miles
Ran easy with Amy, 2 laps at Cheesman Park.
June 15 Thursday 15 miles
am 1:50 on the bike. Rode to Cherry Creek and rode 10min, 5, 5, 5 with 1:00 breaks. Tempo pace and felt good, getting the bike workouts down now.
pm 42 minutes in the pool. Nothing too hard but did some 100's at cruise interval. Felt strong.
June 14 Wednesday 0 Miles
Planned day off
June 13 Tuesday 14 miles
Short crossfit workout at the academy then a tempo on Highline Canal. Warmed up 4 miles then went into it. Hit 5:38, 5:19, 5:24, 5:37. Turned around at 6 miles so 1-4, 2-3 are the same parts. 1-4 were long and 2-3 were a bit short I'm thinking but consecutive miles always add up close to being accurate on this path. Thinking the total might have been a bit long. 22:00 total for 4 miles. Happy with this tempo, 1st faster one I've really done. Looking to get in similar ones in the next month or two.
June 12 Monday 8 miles
Ran 2 miles the the gym for a 30 minute easy swim with 6 pick-ups then 2 miles back with 6 strides. Felt pretty good.

Week of June 5 - June 11 Week Total: 71 Miles
June 11 Sunday 12 miles
Drove out of Boulder and past Nederland to go mountain biking with Amy. Rode some trails then rode back into town, taking Magnolia Road en route. Thought my brakes were going to melt on the steep descent at the end. Finished it up by soaking the legs in Boulder Creek.
June 10 Saturday 15 miles
Big Sky Triathlon
Had a good race today. Took it easy at the start of the run, everyone was going out way too hard and finsihed the 1st run in 2nd place. Had a strong bike and finished that in 3rd. Moved into 2nd on the last run but then got outkicked be a guy to finish up in 3rd. Good race, shouldn't have gotten beat on the last run but a good finish all in all. Felt much stronger on the bike this time around. The course was short but Kevin mapped it and figured I ran 5:12 pace for the 1st run. 1.5 up and 3 down.
June 9 Friday 8 miles
Warm up and stretch at the academy then met Carl in Boulder for an easy run up Boulder Creek path. Feeling good for the race tomorrow.
June 8 Thursday 14 miles
3 up to the pool. Pool workout with fins. 5 down. Felt pretty good today.
June 7 Wednesday 4.5 miles
Easy Cheesman Park run. Want to be well rested for the race this weekend so took it real easy today.
June 6 Tuesday 12 miles
Workout with 800, 2 mile tempo, 800, 2 mile tempo, 400m with 1:30 breaks. Ran 2:34, 2:32, 70 for the track stuff, tempos wern't measured. 4 up and 2.5 down.
June 5 Monday 5 miles
Easy 35 minute swim.

Week of May 29 - June 4 Week Total: 81 Miles
Another solid week. Bit tired but that's to be expected. Racing the next 2 weekends in a duathlon then a sprint triathlon. Will be nice the open up the legs and see what they can do, feeling like I'm strong at all 3 disciplines now and ready for some good racing.
June 4 Sunday 18 miles
Drove to CO Trail and ran with Kevin and McGurk. Ran the usual route then veered off and took the Tramway trail on a long downhill, making for a lengthy uphill on the way back. Was fairly hot out so held back on the pace just a bit but got in a solid 2:02 nonetheless. This trail is so good I could do it every weekend.
June 3 Saturday 16 miles
Did the Lookout Mtn ride in the evening with Amy. Was hot out but managed my best time on the climb in 23:06. I usually crank out the climb but I took it easy tonight since I got a long run on the plate tomorrow but somehow I got up quicker, hopefully some of the harder rides are getting some strength in the legs.
May 26 Friday 4 miles
Easy 30 minute swim, felt pretty tired, tried to recover as best I could.
May 25 Thursday 15.5 miles
3 up to the pool then 2500m swim with 10x200m. Felt pretty good. 5 down along the Platte Path to REI and onto the Cherry Creek Path.
May 24 Wednesday 8 miles
Crossfit workout then 4 miles easy on the Cranmer Park grass with Amy. Tried to keep it at 8:00 pace.
May 23 Tuesday 15.5 miles
Crossfit workout at the academy then the tri club running workout. 6 sets of 600m then 100m jog then 100m stride. Did the total 800's at 2:40. Felt pretty good. Havn't done a faster workout like this in a long time. Felt strong but it'll take some of these to get the turnover going again. 1 lap jogs in between. 4.5 up and 3 down.
May 22 Monday 5 miles
Did a hike out past Georgetown. Pretty nice trail, hiked for a couple hours.

Week of May 22 - May 28 Week Total: 73 Miles
Bunched together a couple easy days early in the week which I think is good to do once in a while when the training is going smooth to let the body rest a bit. Came back feeling much stronger and fresher. Good week of swimming.
May 28 Sunday 14 miles
am Road biked just under 2 hours out to Cherry Creek Park for some loops. Did 6 x 5:00 with 1:00 breaks. Good workout, felt pretty tough on the legs but that's how riding is. Need to get more of these workouts in the get the big leg down.
pm Swam for 30:00. Full warmup and drills then 6 x 100m in 1:35 with :20 rest. Did some 100's just to get something faster in, felt pretty good.
May 27 Saturday 18.5 miles
am Ran with Kevin and Jocelyn at Chatfield State Park for 1 hour on the dirt trails, felt decent enough. Then we went straight into a tri club open water swim in the lake. Swam 42 minutes doing 2 min intervals with 15 second breaks. Good to get in the open water swim, it's much different from the pool and is something I gotta get used to to do well in the tri's.
pm 4.5 mile Cheesman loop with 6 x 30 second pickups. Felt good and strong.
May 26 Friday 8.5 miles
Ran with Zeb for a Wash Park loop via the loop to get there. Kept it pretty easy for a recovery day.
May 25 Thursday 15 miles
Ran 3 miles to the pool for tri club workout. Swam 5 sets of 3 x 125m with increasingly faster paces. Felt good and got in 3200m. Was able to hang with the top dogs so gettin up there on the swim. Could definitely feel the mini break pay off today, I felt quite fresh and ready to go.
May 24 Wednesday 0 miles
Took a planned off day, wanted to get in a couple easy days bunched together to get a little break. Feel like this is good to do every couple months or so to stay healthy.
May 23 Tuesday 14 miles
3 mile run at the academy then a workout with Kevin. Ran on the dirt section of the Cherry Creek Path and did 6:00, 4 x 3:00, 6:00 with 1:00 breaks. Workout went very well and we both felt solid. Getting very used to the 1:00 breaks and they feel standard now. Thinking once the breaks get up to 2+ minutes later in the summer I'll be able to get rolling. This is a great spot to workout with a wide 1000m dirt straightaway that no one goes on.
May 22 Monday 3 miles
Wanted to take today off but had an academy fitness test. 80 push ups in 2 minutes, 63 sit ups in 2 minutes, 10:27 for 2 miles, then 19 pull ups. Run felt surprisingly easy considering the weekend training, a good sign.


Week of May 15 - May 21 Week Total: 86 Miles
Excellent week of training. A tad higher in the miles while getting in some good intensity and solid workouts. Feel like I'm right where I want to be right now, avoiding the harder intervals but getting comfortable at faster paces.
May 21 Sunday 14 miles
Very solid long run on the Highline with Kevin and Zeb. Ran 49:00 out for 7 miles then picked it up on the way back until 2 to go. Started at 6:30 on the way back but finished under 6, 31:15 for the 5 miles. I was happy with this, it was a hot day, 91 degrees, and that pace felt quite comfortable to finish up with. Nice to get in a slightly shorter long run but at a good pace. While all this was going on, training partner Mike "McGurk" Selig was winning the Denver Colfax marathon in 2:45, a solid effort and worthy of an afternoon BBQ.
May 20 Saturday 16 miles
Rode 3:40 out to Morrison then up the mountain towards Evergreen. Took it a bit easier than usual but got in a good climb. Felt good and strong, getting used to these long bike rides.
May 19 Friday 4.5 miles
Ran to Cheesman Park for a loop before going to the baseball game.
May 18 Thursday 18 miles
Crossfit workout then run to the pool, 3 miles, swim 3000m, run back 3 miles. Swim started with going as far as you could in 3:30. From there , each interval was 5 seconds shorter and you could only drop down a pool length when you couldnt finish before the next interval started. Tough but good workout, quite long, 55 minutes with very short breaks.
May 17 Wednesday 7 miles
pm Crossfit workout at the academy then a 1500m swim very easy to get in a recovery day.
May 16 Tuesday 18 miles
am 4.5 mile run to Cheesman for a loop with 6 strides on the way back
pm 13.5 miles. Workout with Kevin at Wash Park. 4 up with strides then a 2 lap, 5.2 mile tempo in 29:44 (15:00, 14:44). Get it smooth and not too hard. Think I was a bit tired from the race but the workout didn't feel bad. Trying to get that perfect point at threshold. 4 down.
May 15 Monday 8 miles
pm Recovery day. Easy run at the academy then 1800m swim easy.

Week of May 8 - May 14 Week Total: 85 Miles
Good miles and race for the week. Sucked early with the cold but then got it together. Happy with the bike from the race, good to know that's getting much faster.
May 14 Sunday 18 miles
am Ran 1:33 with Kevin and Jocelyn. Took it fairly slow, none of us were feeling that bad but a bit tired. Beautiful morning, perfect for the longer run.
pm swam 1700m with a quicker 500m in 8:05 to finish up a good weekend of training.
May 13 Saturday 18 miles
am Barkin Dog Duathlon--5k run, 29k bike, 5k run. This race is the first of a 3 race series that I'm doing. I was thinking beforehand that a duathlon looks easier on paper since it's only 2 disciplines but that it's probably much harder than a triathlon and this turned out to be true. Warmed up with Kevin, didn't have to get too loose since it's a fairly long race. I knew on the start line that it would be competetive, there's some money involved and guys I've seen in tri magazines showed up. Field included an Xterra champ, and the winner is a guy who's run 2:30 for the marathon and is an even better biker. So we got going on the run and after a mile I figured I might as well tire these guys out before they get on the bike. So I was running pretty decent, leading the way, and when the run was almost done I took a look behind me thinking there would be Kevin and 1 or 2 guys but instead there was a line of 10 guys just 10 seconds back. My goal was to hammer myself on the bike and I was certainly successful at this. I rode with the 3rd through 8th place guys throughout, which I really had to push myself to do. I was breathing very hard but my legs were screaming and in horrible pain. I lost some ground in the final k and the last run was the Trail of Tears. It was quite painful but I was able to hang in there, pass a couple guys who were really hittin the hurt and finish up in 8th which I was quite pleased with. I was pretty pumped with this race since I was able to up my bike a notch and hang with the big guns. If I can maintain that bike speed and get strong enough so that I can run a bit better off it then I'll be in good shape. The way I see it, in a Oly Tri, you might as well destroy the bike and gain 4 minutes on that since how much will you actually lose off the run, probably 2 min max. I enccourage all runners to try a duathlon, it's quite a brutal sport.
pm 36 minutes of swimming. Try to get the form up, just concentrated on that.
May 12 Friday 8 miles
Did a short bike ride to get used to the aero bars I just put on the bike then ran with Kevin around the Park Hill neighborhood. He discovered some really nice roads back there and plus there a huge grass park that you can do 5 min loops around. The grass is perfect, not so soft that it's too tiring but just right. Might have to make this a regular run.
May 11 Thursday 12 miles
Ran to the pool with Jocelyn for the tri club swim workout then did a workout starting with 275y, then 250y and all the way down to 25y with 15 second breaks. It all adds to 1650y and when you subtract the break time it's supposed to be an indicator of what your 1500m tri swim will be. Taking out the breaks mine was 24:25 which I was pleased with. I swam 28 minutes last year so getting down to 24 would be great.
May 10 Wednesday 8 miles
Did the usual Cherry Creek ride. There was a time trial bike race going on when I got the which made the ride fun.
May 9 Tuesday 15
Did a long crossfit workout at the academy then ran with an 11 miler. Went to the tri club workout with Kevin but my cold seemed much worse today and I decided it would be best not to do the workout so just ran fairly easy.
May 8 Monday 6 miles
Went for an easy swim.

Week of May 1 - May 7 Week Total: 70 Miles
Tough week with the travelling then getting the cold.
May 7 Sunday 16 miles
Rode to Lookout with Kevin and Jocelyn. Good pace throughout and felt much better today, getting over this cold. We did Lookout at tempo pace as is the standard. Rode it in 23:05, my fastest yet while not going overboard with the effort. Felt like this is a good sign, I'd like to keep bringing it down through the summer as I up the cycling fitness and this is a good test.
May 6 Saturday 12 miles
Felt like I was getting better today and ran 12 miles with Kevin on the Highline with 6 miles at a faster pace. All the miles are marked but they are a bit uneven with hills and whatnot. For the solid 6 in the middle we ran: 11:46(for 2 miles), 5:42, 6:02, 5:44, 6:00. Looks uneven but was actually an even effort throughout the way the miles are. Felt good, want to get in some more tempos like this. Perfect morning for a run.
May 5 Friday 8.5
Now I do have a cold and feel quite tired. Did an easy 8.5 with Zeb for a shakeout and felt pretty tired.
May 4 Thursday 8 miles
Wanted to do a long ride to Lookout Mtn but woke up feeling like I had a cold so took an easy day. 1:30 of riding, nothing special.
May 3 Wednesday 7 miles
50 min in the pool. 2500m total. Moderate intensisty, wanted to keep it easy but always seems hard to accomplish in the water.
May 2 Tuesday 14
Crossfit workout at the academy--warm up then 1mile run, 20 pull ups, 100 push ups, 100 squats then another mile. After that ran with Kevin to Wash Park and ran 2 laps or 1 min on, 1 min off. Totaled to 32 minutes--16 intervals. Good workout, kept the pace relatively light, we were both pretty tired.
May 1 Monday 4 miles
Was quite tired from the travelling so tried to take it easy. 28 minutes of easy swimming, good to get off the feet.

Week of May 1 - May 7 Week Total: 70 Miles
May 7 Sunday 16 miles
Rode to Lookout with Kevin and Jocelyn. Good pace throughout and felt much better today, getting over this cold. We did Lookout at tempo pace as is the standard. Rode it in 23:05, my fastest yet while not going overboard with the effort. Felt like this is a good sign, I'd like to keep bringing it down through the summer as I up the cycling fitness and this is a good test.
May 6 Saturday 12 miles
Felt like I was getting better today and ran 12 miles with Kevin on the Highline with 6 miles at a faster pace. All the miles are marked but they are a bit uneven with hills and whatnot. For the solid 6 in the middle we ran: 11:46(for 2 miles), 5:42, 6:02, 5:44, 6:00. Looks uneven but was actually an even effort throughout the way the miles are. Felt good, want to get in some more tempos like this. Perfect morning for a run.
May 5 Friday 8.5
Now I do have a cold and feel quite tired. Did an easy 8.5 with Zeb for a shakeout and felt pretty tired.
May 4 Thursday 8 miles
Wanted to do a long ride to Lookout Mtn but woke up feeling like I had a cold so took an easy day. 1:30 of riding, nothing special.
May 3 Wednesday 7 miles
50 min in the pool. 2500m total. Moderate intensisty, wanted to keep it easy but always seems hard to accomplish in the water.
May 2 Tuesday 14
Crossfit workout at the academy--warm up then 1mile run, 20 pull ups, 100 push ups, 100 squats then another mile. After that ran with Kevin to Wash Park and ran 2 laps or 1 min on, 1 min off. Totaled to 32 minutes--16 intervals. Good workout, kept the pace relatively light, we were both pretty tired.
May 1 Monday 4 miles
Was quite tired from the travelling so tried to take it easy. 28 minutes of easy swimming, good to get off the feet.

Week of April 24 - April 30 Week Total: 86 Miles
Another good week and got the miler a tad higher than usual. Felt pretty strong all week aside from the effects of the flying. Long run felt really good, surprised that the long runs are staying strong on only 45 miles of running per week or so.
April 30 Sunday 18 miles
Ran with Paul in the morning. Met on the river then ran out to the Arboredum for 2 outer laps then back. Felt strong the whole way, kept the pace steady, not too quick not too slow but solid considering the length. 2:05 total, maybe closer to 19 miles but hard to say. Always amazed at how much easier long runs are at sea level. 2 weeks ago I was suffering on a 2 hour run and this once was smooth goin the whole way.
April 29 Saturday 7.5 miles
Ran with Amy in Boston then on my own on the river. Felt pretty tired, always do after the red eye flight.
April 28 Friday 12.5
Road biked for 1:30 then met Zeb for a 4.5 mile run at an easy pace. Felt a bit tired today, probably from yesterdays long workout.
April 27 Thursday 17 miles
4 mile run to the pool then a 3000m swim workout with 4x75, 3x100, 2x150, 1x300 then back down with interval (8 seconds) rests. 4 mile run down. Good workout, was long but got through it and felt good, getting much stronger at the swim.
April 26 Wednesday 8 miles
am 1:30 on the road bike. Out to Cherry Creek State Park. Recovery ride, kept it easy.
April 25 Tuesday 13 miles
pm Met Kevin and ran to a dirt section on the Cherry Creek path that is just under 1000m in length. Ran 10x3min with 1 min intervals. Not too hard on the pace but picked it up on the last two. This is the 1st time I've done a workout here and it's a great spot. I think doing workouts with intervals of 3-5 minutes with 1 min breaks is very beneficial so was happy to get this one in.
April 24 Monday 9.5 miles
pm Crossfit workout at the academy then a 2500m swim. The swim was fun, the pool was warm but it was snowing out. Did a 500m warm up, 500m of drills, then 10x100m at interval pace, not too hard and a 500m warm down. Felt good, liking swimming more and more.

Week of April 17 - April 23 Week Total: 42 Miles
Getting sick pretty much ruined training this week but I had a good race to finish it off.
April 23 Sunday 18 miles
am Spring Sprint Triathlon. This race actually went well and my stomach held up through the race. The swim was short but went well, and I felt stronger than last year on the bike. It was a 3 loop bike course and I went from about 15th out of the swim to 3rd off the bike. I was working throughout the bike and thought I caught everyone but once I started running I quickly caught another guy then I hit a long straightaway and thought I saw someone else way way ahead. I started laying it down and was running well, felt like I was rolling. I was steadily catching the guy in front and it was hard to judge if I could do it. I kept laying it on but came up short and he finished 10 seconds ahead of me. What sucks is that I didn't know at the time that he had started the swim a wave ahead, 10 seconds, and that I only lost the overall race by .5 seconds. The run was great through, 15:23 for 3 miles, definitely my fastest race at altitude and more than 1:30 ahead of the 2nd fastest runner. All in all this was a very good race, showed that my biking and swimming has progressed and judging by the run, that my fitness is pretty high. Just need to keep up the swimming and get in more biking.
pm 1 hour shakeout on the stationary bike.
April 22 Saturday 3 miles
Still felt terrible in the morning but got a bit better through the day and tried a short road ride then a 1 mile run just to see how my stomach would feel. It's still pretty messed up but I'll try racing tomorrow since I already laid down the $50 to race.
April 21 Friday 0 miles
Ditto.
April 20 Thursday 0 miles
Sick, got some food poisoning and feel awful.
April 19 Wednesday 7 miles
Easy run out on the Cherry Creek Path with 6x30seconds strides on the way back. Felt good.
April 18 Tuesday 14 miles
Had a night driving course so worked out on my own in the morning. Did a fartlek road ride to Cherry Creek Park. 1:30 total, solid throughout plus intervals ranging from 1 min to 15min. Finished it up with a 6 mile run, the first 3 miles at tempo pace. Tough running the first half mile off the bike, the legs just dont want to get going.
April 17 Monday 0 miles
Planned day off to start the down week.

Week of April 10 - April 16 Week Total: 81.5 Miles
This was a tough week with the academy workouts early in the week which tire out the muscles and just make them sore. But I rebounded later in the week and felt that I got in 4 really quality days.
April 16 Sunday 15.5 miles
am 8 miles. 1:35 road ride with Kevin. bike path to REI then past Mile High and onto a loop at Wash Park. Beautiful morning for a ride. We were both pumped tp not have to run this morning, it would have been a hurtin time after yesterday's effort.
pm 7.5 miles. 2600m swim. 500m warm up then 500m or drills. Then did 500m freestyle, 250m pull, 500m freestyle, and 250 pull. Did them at around tempo pace and did the 500's in 8:39 and 36. Felt pretty good today in the pool, happy with the progress. 100m warm down. 53 min total.
April 15 Saturday 18 miles
am Drove out to the Colorado Trail off of highway 285 with Kevin, McGurk and Zeb. Ran out for 1:00 at regular pace then ran pretty tough on the way back in 58 plus a lil 2 min add on. This is a very tough run, there's no real mountain climbs but when you turn around to come back you face 20 minutes of steady uphill which seems to come at the worst time in the run. You can feel it the rest of the way after that. Plus the 8000ft altitude don't help. Great trail though, singletrack but smooth and fast, perfect for a long run.
April 14 Friday 9 miles
Crossfit workout at the academy then 1:35 on the bike with Kevin and Jocelyn out to the Cherry Creek Reservoir. Kept it easy to rest.
April 13 Thursday 16 miles
3:00 on the bike. Rode on my own out to Golden then up Lookout Mtn. Got up in 23:40 at about tempo effort which seemed pretty good, (although Discorvery Team rider Tim Danielson raced up it in 16:XX a week ago). After that tried to keep a steady pace back down and into Denver. This seems like a good ride since I can work the climb then try to keep a steady pace back with tired legs.
April 12 Wednesday 6 miles
Crossfit workout at the academy then a 30 minute easy swim. My shoulders felt incredibly tired form all the academy workouts the past 3 days. Pretty much felt like junk today, wanted to quit the swim after 5 min.
April 11 Tuesday 14 miles
Crossfit workout at the academy with lots of jumping rope. Workout with the tri club when I got up. Ran a 2 mile at tempo on the dirt track, 10:45, then 4x3min with 1 min breaks, at tempo type pace again. Was a good workout, backed off a lil bit which I need to do for now and just felt good while doing it. Running just as fast as last summers workouts but at a much much easier effort. 4.5 up and 2.5 down.
April 10 Monday 3 miles
Had a fitness assessment at the academy. 81 push ups in 2 minutes. 65 sit ups in 2 minutes. 2 mile run in 10:38. Then 15 pull ups. Kind of wanted to run quick but it wasnt happening after the work over the weekend. Could feel it once I got out so just kept it at tempo pace and cruised it. Body was hurtin for some reason after the whole thing, couldnt tell if I was getting sick or if it was the heat so I took off the rest of the day. Best to be smart and make it up later if I want to.

Week of April 3 - April 9 Week Total: 82.5 Miles
Good week, right where I want to be. Got some good work in at all 3 disciplines, just gotta maintain the running and get the biking and swimming up to speed. Want to get in another week like this one then back off a tiny bit for races the 2 weekend after that.
April 9 Sunday 19 miles.
am 1:35 with Kevin, McGurk, and Zeb. Went to a new spot near Deer Creek which had some nice trails. One good climb but kept the effort reasonable aside from that. Perfect weather for the long run.
pm 1 hour shakeout on the bike. Same as yesterday. Nice to finish the day with a short road ride, leaves the body feeling good.
April 8 Saturday 12 miles
am 2600m, 50 minutes of swimming. Warm up and drills then 500m, 500m, and 250 in 9:25, 9:25, 4:15 with 30 second breaks. Good workout, figured out midway that I was letting my arm drop too much in the water and fixing that seemed to speed me up a fair bit.
pm 1 hour shakeout on the road bike. Took it easy, getting some time in.
April 7 Friday 8 miles
Exact same thing as Wednesday.
April 6 Thursday 14 miles
4 mile run to the pool then a 2600m swim workout with the tri club. Felt good, arms are getting stronger.
April 5 Wednesday 8 miles
1:35 on the bike on the Cherry Creek Park loop. Kept it easy to recover.
April 4 Tuesday 13.5 miles
Long warm up, 5.5 miles then a 5.2 mile tempo at Wash Park. Was quite warm which I wasn't used to but managed 29:35 (about 5:42 pace). Felt like this was a good workout, my tempo pace has been steadily improving since the fall so I'm hoping I can stay comfortable at faster race paces.
April 3 Monday 8 miles
1:00 of swimming. Warmed up, did drills then 10x100m with wetsuit then 5x100m without wetsuit. Decent cool down to finish.

Week of March 27 - April 2 Week Total: 69 Miles
Good down week. Still got in some good work but kept the load down.
April 2 Sunday 16 miles
1:45 total. Met Paul and ran on river then on riverway. Decent pace, feel quick running at sea level but easy at the same time.
April 1 Saturday 5 miles
Biked to and from Tufts to see Amy race.
March 31 Friday 11 miles
Ran to Wash Park with Kevin and ran 2 laps, 5.2 miles, of 30 seconds on, 1 minute off. I'm a big fan of this workout and like to get it in every 3 weeks or so during a base period. 35 min total for the two laps. 3 up and 3 down.
March 30 Thursday 16 miles
Road biked to Golden and up Lookout Mtn on my own. Went steady and felt solid. Tried to keep it under control with the workout tomorrow. Nice to be able to get in a long ride and have some quick recovery.
March 29 Wednesday 4 miles
Crossfit workout at the academy with some lifting after.
March 28 Tuesday 12 miles
Workout with the tri club at Ruby Hill Park. Ran 6 x 3:30 of grassy hills. Felt pretty on, all the workouts have been going well lately. Able to run pretty quick now while keeping things under control. 4.5 up and 2.5 down. 35min total for intervals and breaks.
March 27 Monday 5 miles
Skied at Winter Park. Some nice bump skiing was had.

Week of March 20 - March 26 Week Total: 86 Miles
Good week, got the miles up the past couple weeks so looking for a down week next.
March 26 Sunday 14 miles.
am 8.5 mile run with Kevin and Jocelyn. The legs couldn't quite decide if they wanted to be tired or not.
pm 5.5 swim. 40 minutes of swimming.
March 25 Saturday 20 miles
Long long road ride with Tanner leading the way. Wash Park (5300ft) to Golden (5700ft) then up Lookout Mountain (7000ft). Felt pretty good and made the climb in 24 minutes. Surprised how strong I felt after being off the bike over the winter. Then road Dinosaur Ridge, through Morrison, and back to Denver. Legs held out fairly well but the quads were nearly shot by the end. The ride up Lookout Mtn. was like being in a race--everyone was out showing their feathers and making the ride.
March 24 Friday 8 miles.
1:35 road bike ride to Cherry Creek Park for a loop. Tried to take it easy, sometimes hard to do on the road ride.
March 23 Thursday 18 miles.
am 4 miles. Dragged myself out for the morning run.
pm 14 miles. 3.5 running up then 3000m swim workout with the tri club (1:15 total with breaks). Arms were dead from lifting. 3 miles running down.
March 22 Wednesday 9 miles
am Ran 4 miles at the academy and lifted weights.
pm 36 minutes in the pool. Not too hard, working out tomorrow. Almost bought a tri bike tonight, I'll probably end up getting one very soon.
March 21 Tuesday 12.5 miles
Brick workout of 30 minutes at tempo pace on the stationary bike then a 4 mile tempo run on the treadmill at 5:48 pace. Not a bad workout, was pretty long so didn't get the intensity too high but felt pretty comfortable. Need to get used to that 1st running mile after getting off the bike. Takes some time for the legs to loosen up. 2 up and 2 down plus 8 strides before workout.
March 20 Monday 4.5 miles
Very easy day. Ran about 8:00 pace on Cheesman Park loop.

Week of March 13 - March 19 Week Total: 84 Miles
March 19 Sunday 16 miles
Ran Highline with Carl and Kevin and some tri group people. Neither hard nor easy--none of us were feeling too great. Probably averaged a bit over 7 minutes per mile.
March 18 Saturday 8 miles
Did a bike ride with Kevin and Jocelyn in the morning. Out to Cherry Creek State Park for a loop. Worked some short hills but otherwise kept it easy.
March 17 Friday 9.5
Road biked for 1:00 then went out for a 4.5 mile run. Need to get more bike-runs (bricks) in.
March 16 Thursday 20.5
am 4.5 Easier run before work. Gotta get up at 5:15 for these so they are few and far between.
pm 3 mile Crossfit workout at academy. Pool workout with tri club. 3 mile warmup run then 3000m of swimming (counted it as 7 running miles). Getting much stronger in the pool. 3 mile running warm down.
March 15 Wednesday 5 miles
1:00 on the bike. Very easy day.
March 14 Tuesday 11.5
Workout at Wash Park on my own. Ran two lap, 5.2 miles of continuous 30 seconds fast, 1 minute easy. Trying to keep the turnover up without doing an interval workout early in the season. Trying to get full recovery after each interval while keeping the intervals short enough.
March 13 Monday 13 miles
8.5 mile run out on Cherry Creek Path then 4.5 worth of swimming.
Week of March 6 - March 12 Week Total: 76 Miles
March 5 Sunday 15 miles
am 6.5 miles around the lake in Estes Park.
pm 8.5 miles in the snow at Wash Park,
March 4 Saturday 10 miles
5 miles of snowshoring in Rocky Mountain National Park then a 33 minute Crossfit workout.
March 3 Friday 8 miles
Easy run with Amy to Wash Park.
March 2 Thursday 12 miles
6 mile run then 1:00 on the stationary bike at a good pace. 1:40 total.
March 1 Wednesday 10 miles
am 1:00 on the stationary bike.
pm 35 minute swim.
February 28 Tuesday 15 miles
Crossfit workout at the academy then tri club workout. 4 miles up then 5 x 1 mile with short 1:45 breaks. Ran 5:36, 5:50, 5:36, 5:27, 5:20. Kept it under control and felt very good. Was quite windy which slowed it down a bit.
February 27 Monday 6 miles
Easy run with Amy. Was feeling quit terrible so walked it in the last 2 miles. No sense in working on an easy day.

Week of February 27 - March 5 Week Total: 63 Miles
Down week with a day off. Need to start waking up before work these next weeks to up the miles.
March 5 Sunday 5 miles
Skiing at Winter Park.
March 4 Saturday 18 miles
Did the Waterton Canyon loop with Kevin, Zeb, and Amy running partway. Very slow going today--had the wind in our face on the way up then hit some icy sections up high. Usually takes 2:18 but took 2:35 with the conditions. Good to get in a long effort though.
March 3 Friday 5 miles
Crossfit workout at the academy then a 28 minute swim.
March 2 Thursday 15 miles
10 mile run then a 35 minute swim at the gym on the way back. 1:45 total.
March 1 Wednesday 0 miles
Day off. Feeling tired, hopefully with a day off will feel better tomorrow.
February 28 Tuesday 13 miles
Tri club workout at Wash Park. Felt terrible after being out in the sun all day. Ran a 25 minute tempo at barely under 6:00 pace. Hurtin quite bad.
February 27 Monday 5 miles
Road bike ride to Cherry Creek Res and back. 1 hour.

Week of February 20 - February 26 Week Total: 75 Miles
February 26 Sunday 19 miles
am 14 with a group of 5 on the Highline Canal. Started out moderate and came back quick, bringing it down close to 6:00 pace. Legs were sore from Friday and skiing but felt good aside from that.
February 25 Saturday 5 miles
Went skiing at Winter Park. Legs were very sore from yesterday and were killing me on the bumps.
February 24 Friday 4 miles
Did a 35 minute crossfit/circuit training workout with a variety of exercises. Was actually pretty tough and my muscles were feeling the hurt by the end. Way too much for the quads to handle.
February 23 Thursday 19 miles
6 miles to the pool for a tri club swim workout then 3200 worth of swimming with a bunch of intervals and 6 miles back to the house. This seems to be a nice way to rack up some miles and a good workout. Felt very good throughout.
February 22 Wednesday 10 miles
Went a lil too hard for an easy day. Road biked 1 hour then 35 minutes of swimming at the gym.
February 21 Tuesday 14 miles
Went to the tri club workout at Wash Park. Did 6, 5, 4, 3, 2, 1min intervals with the rest being half the time of the previous interval. Ran controlled and felt good. Legs are feeling good and fresh. Long warm up and down--28 up and 38 down.
February 20 Monday 5 miles
Ran with Amy in the Fells, my old training grounds. Went around the North Reservoir, nice run.

Week of February 13 - February 19 Week Total: 74 Miles
February 19 Sunday 14 miles
Ran 1:32 with the BU guys, finishing it up with Fisher. Fairly easy on the pace and felt good except for the hellish Boston wind that was whippin.
February 18 Saturday 10 miles
Did the biggest double ever. 5 miler with Amy during the track meet then 5 on my own to get back from the meet.
February 17 Friday 13 miles
am 3 at the academy plus drills.
pm 5 miles on the treadmill then a 25 minute tempo on the stat bike plus a warm down. Way cold out, 0 degrees, hence the treadmill.
February 16 Thursday 7 miles
36 minutes in the pool. Felt good, gradually getting better at the swim but gotta spend much more time at it.
February 15 Wednesday 14 miles
Ran out on the Cherry Creek Bike Path for a 10 miler and stopped in at the gym on the way back for a 30 minute swim.
February 14 Tuesday 10 miles
Academy core exercises then went to Ruby Hill Park for a triathlon club workout. Short workout--4x 1:30 on a decent hill plus a longer warm down.
February 13 Monday 6 miles
Ran to Chessman Park for a 2 lapper. Felt much better. Ran with Zeb on they trip back.

Week of February 6 - February 12 Week Total: 30 Miles
Was planning on getting back into the training this week but was sick with a bad cold all week. Did some short easy workouts during the week then got in a 10 mile run and 30 minute swim on Saturday. Feel ready now to get into some good base training. I need to concentrate on getting in the pool at least 4x a week and laying off the running a bit to improve on the bike and in the pool. Might go to the US Duathlon Championship in Dallas at the end of April.

Week of January 30 - February 5 Week Total: 15 Miles
Took a planned week off to get ready for another 6 month training block. The next block is a bit longer than 6 months and will bring me up to around Labor Day so I want to get some rest before getting into it.
Matt came out and we did a lil snowshoeing at Vail Pass

Week of January 23 - January 29 Week Total: 60 Miles
Easy week leading up to the Best Cross Country Race in Boulder. Ran pretty well--21:01 (cripes! missed the dip) for 11th in a solid field. Felt pretty good, not alot of speed in the legs but enough strength to run a strong race throughout. Results: Best XC Race

Week of January 16 - January 22 Week Total: 71 Miles
January 22 Sunday 12 miles
Ran with Zep, McGurk and Kevin on the Highline Canal. 1:23. Good pace considering the trail was snowpacked. Felt a bit tired. Need to keep the miles low and concentrate on race tuning.
January 21 Saturday 8 miles
Ran easy with Kevin and Jocelyn to Wash Park. 1:03.
January 20 Friday 14 miles
am 4 at the academy in a lil fitness trail plus drills.
pm 10 on my own on the Cherry Creek Path. Always end up hammering at night here and tonight was no change. Felt good and cruised throughout.
January 19 Thursday 7 miles
Went for a lil over an hour on the stationary bike.
January 18 Wednesday 11 miles
pm Workout with Kevin at Wash Park in the dark. Did 6 x 3 minutes with 2 min breaks and a longer 4 min break in the middle. Felt very good and ran em quick. Speed feels alot better than a couple weeks ago.
January 17 Tuesday 5 miles
Easy recovery day on the stationary bike.
January 16 Monday 14 miles
Did a long run on my own at the Highline Canal. Good pace, 6:40 throughout and felt good. Gonna keep the long runs fairly short until I get into anotehr training block.
Winter Park ski pics