2007 Training Log

Jordan Jones Professional Triathlete Boston University '04 email: jordanj191@gmail.com Lakewood, CO

2007 Training Log

November 5 - November 11
Sunday 0 miles
Saturday 35
70.3 World Championship, Clearwater FL
42nd Overall, 4:04:34 (28:07 swim, 2:13:56 bike, 1:17:12 run)
My plan for the race was to stay relaxed on the swim so I could get on the bike, feel good, and get going from there. I stayed a bit too relaxed on the swim, got out of the water and didn't have much of anyone around. Started out a tad sluggish getting through 5 miles in 13:15 but then got it going. 5 mile splits were 11:45, 11:43, 22:05 for the next 10 miles, 11:00, 10:58, 11:33, 12:08 which got me to 45 miles. At this point I started thinking I would not only get under 4:00 but way under since it looked like I was going to bike a 2:08. I had been going it completely alone but felt strong and actually felt like I was riding fast for the first time this season. I changed my bike position dramatically the week before the race after working on the trainer and figure out what felt best for me and this proved to help me in the race. But then the headwind hit, slowing me to 13:24 and 12:54 or the next 10. Still rode strong though and my nutrition and hydration felt good--3 water bottles for drink, 2 of them Perpetuum. For food I had 4 Hammer Gels, 1/2 Powerbar, and a pack of Margarita flavored Cliff Bloks. Was feeling like I'd really roll the run. Got running and split a 5:31, good start then over the hill/bridge in 5:45, then 5:38, 5:40, 5:47, 5:47, 5:46 to bring me to a little past halfway on 1:14 run pace. I was still running completely alone, passing a guy here and there but not having anyone to go with. Started to slow down at this point, just tiring a bit and split 6:02, 6:06, 6:06, 6:26, 6:30. Shouldn't have let those 6:30's in there as I gave up 1:30 with those 2 miles. At that point a guy from Germany came up on me and got 20m on me before I decided I didn't want to let him take me down (Germans always seem to beat me and I don't like it). I caught up to him and tried to pass 3 times but he kept surging and fighting. The 4th time I really went for it and broke away getting me through the last mile in 5:20 and the final bit in :45. I was happy to have stepped it up at the finish and fought for it but I should have been doing that the last few miles really. This was a good cap to the season for me though. I was hanging with Jeff Cuddeback after the race (an age group stud and overall stud) and he made me think about how I should be proud of soloing a 4:03 as I had no one around me all day. If I can get in the pool over the winter and develop my bike I'll be with guys next year who can carry me along and get me up with the big boys.
Friday 5 miles
Just under an hour on the bike in Clearwater.
Thursday 5 miles
Ran easy with Amy before catching our flight to Florida
Wednesday 13 miles
Rode for 1 hour then swam 3000y with Riptide.
Tuesday 15 miles
Ran Mt Carbon loop in the morning then swam 2000m at night.
Monday 0 miles
Planned day off.

Week of October 29 - November 4 Week Total:
Sunday 13 miles
Finally got in the workout I've been trying to get done for weeks. Quick warm up then tempo rode a loop of the 5430 Long Course. It was nice and warm but the wind was terrible. It was blowing me so fast down St Vrain that I couldn't even pedal then coming back down south I could barely stay in the aero bars I was getting hit so hard by a sidewind. Managed to ride the loop in 1:08:30 though which I thought was quite good since I was thinking it was about 2 minutes slow today. I changed my back position around based on how it felt on the trainer ride and it seems to feel much better now. I'm much tighter horizontally but my weight seems to sit better this way. Hopeing for a 2:15 bike in Clearwater which would be the quickest of the year for me. Still feel like I haven't had a good bike split this season.
Saturday 10 miles
Woke up at 5am to watch the trials with the guys then we ran the Mt Carbon Loop fairly easy in 1:16.
Friday 10 miles
Swam with Riptide. Finished well with a 6x200y set and swam about 2:48 avg.
Thursday 0 miles
Planned day off. The taper begins.
Wednesday 17 miles
am 12 mile run at Highline. Ran tempo for 5 miles. Started slow in 6:43 but then got moving--6:01, 5:59, 6:09. 5:49. Tried to keep it right at 6min pace to get as comfortable as possible as my half iron race pace.
pm 1850m swim.
Tuesday 18 miles
am 10 mile run. Felt good and a quick pace came easy, 1:07:48 for the Mt. Carbon Loop.
pm 3000m swim at Grn Mtn. I thought my swim was falling apart until I realized this pool is meters.
Monday 4.5 miles
Short swim at Green Mtn.

Week of October 22 - October 28 Week Total: 90.5 miles
Sunday 18 miles
Long run at Waterton with the guys. Zeb and I went the whole Waterton Loop, kept it fairly easy--2:31 for the total. Legs felt a bit sore, must have gone harder yesterday on the bike than I thought.
Saturday 13 miles
Solid 2:30 on the bike. To Chatfield then up Deer Creek Canyon. Decent effort throughout, solid ride but got way cold on the descent back into Denver.
Friday 10 miles
am 2000y swim. Easy.
pm 5 mile run.
Thursday 10 miles
2 hours on the bike. Climbed out of Morrison and past Evergreen then back down. Felt very strong.
Wednesday 13 miles
Worked out with the Riptide Guys. Warmed up about 45min on the bike then 32min of hard paceline riding. After that went straight into a tempo run. Ran half the distance of the other guys--10 minutes since I ran a tempo yesterday. Finished it off with about a 3-4 mile cooldown.
Tuesday 19.5 miles.
am 10 mile run with 6 miles at tempo on Highline Canal. Felt very strong and smooth on the tempo. Ran a very even out and back==5:51, 5:38, 6:03(long), 6:03(long), 5:36, 5:46. Intensity felt light which was the goal for this--to run just around 5:50 pace and have it feel as easy as possible. I'd like to run 5:30 pace at Clearwater so this workout is designed to get me comfortable at this pace.
Monday 7 mile run.
Fairly easy 53 min run with Amy along Bear Creek.

Week of October 15 - October 21 Week Total: 79 miles on 6 days
Sunday 15 miles
2 hours on the trainer. Getting stronger at this.
Saturday 5 miles
Feeling a bit tired and sore from yesterday so took it very easy with a 5 mile run.
Friday 21 miles
am 10 mile run on Highline Canal with 4 miles at tempo pace. Tempo splits were 5:34, 5:53(long), 5:46(long), 5:18. Felt pretty good, probably ran the last mile too fast.
pm 11 miles. 4500y swim with Riptide.
Thursday 5 miles.
45 minutes on the indoor trainer at a high rpm.
Wednesday 12 miles
5000y swim with Riptide.
Tuesday 21 miles
am 10 mile run with Ofer in Bear Creek, felt a it tired.
pm 4500y swim with Riptide.
Monday 0 miles.
Planned day off.

Week of October 8 - October 14 Week Total:
Sunday 18 miles
Started off with 2 hours on the trainer at a good intensity then onto the treadmill for a 4 mile run. Felt very strong and still fresh on the run.
Saturday 7 miles
Wanted to get in a good road ride but the weather wasn't cooperating, 50 and rainy. Was freezing after a bit less than an hour so had to turn back. Miserable riding downhill through the mtns back to the apt.
Friday 14 miles
Drove to Winter Park and ran on some trails I've been snowshoeing on before. Nice road, smooth with a consistent grade without too much elevation gain. At 9000ft that's key. Felt good throughout and felt strong, kept the pace and didn't let it get too fast. Keeping things a touch slower on the long runs has been keeping me much fresher for my other workouts.
Thursday 4 miles
Went to Vail on a business trip and ran from the hotel down the bike path. Very easy pace to recover.
Wednesday 22 miles
am 2 hour road ride to Chatfield and back up. Kept the intensity decent throughout.
pm 4400y swim with Riptide. Incredicly hungry by the end of this one.
Tuesday 20 miles
am 10 mile run in Bear Creek
pm 4200y swim with Riptide. Feeling better, finished with 2 hard 100's in 1:09 and 1:11 after a long workout.
Monday 4 miles
Easy dat, 1600y swim.

Week of October 2 - October 7 Week Total: 70 miles on 5 days
Sunday 14 miles
Spent the day on a ski buying mission in the mountains. Felt a bit tired from it all but started feeling better about 30min into the run. An hour in it got dark out then I started feeling even better. Ran on some trails in the dark then onto the golf course (stuck to the cart road). 1:42 total for a solid 14 miler. Kept the pace sane, going fast today would have knocked me out after yesterday.
Saturday 18 miles
Started off with a 2 hour (longest everrr!) session on the bike trainer. OK so 1:59 into it our condo leasing agent came to inquire what the racket was, evidently our downstairs neighbor had complained. So I cut it 60 seconds short but I'll call it two. From there onto the run, started off with 10 minutes at a but harder than tempo then ran at normal pace, 30 total for a long 4 miler. Felt a tad knackered from this one when it was all said and done. Thinking that some trainer work is what I need to handle the 2+ hour bike time trial for the halfs.
Friday 8.5 miles
Ran 1:07 to go pick up the newest addition to the MileHighAthletic family--a 1995 Chevy Astro cargo van. In my estimation this pup could haul 278 skis at a time although it's ability to get over the Continental Divide with such a load is doubtful.
Thursday 18 miles
am 1:04 on the bike trainer. Always a good workout on the trainer.
pm Swam 4000y with Riptide. Stil not feeling too hot but a bit better.
Wednesday 11 miles
Took the morning off then swam 4500y with Riptide in the evening. Felt quite bad in the pool but that's expected after the layoff.
Tuesday 0 miles
Ditto
Monday 0 miles
Off. Planned short rest period.

Week of September 24 - October 1 Week Total: miles
Sunday Xterra US National Championship, Lake Tahoe NV
Saturday 5.5 miles
Same as yesterday. Easy run but today the lake calmed down and we got an open water swim in. Lake is 58 degrees but actually doesn't feel that terribly cold (and I'm wimpy when it comes to withstanding cold water). Feeling very good and fresh for tomorrow.
Friday 5.5 miles
am 4 mile run then a quick 600y swim. Tried to swim in Tahoe but the waves were Hawaiian sized.
Thursday 15 miles.
Got to Tahoe in the early afternoon and went out to preride the course with Matt Balzer. Got through the big climb which isn't too technical and should be a good section for me in the race. Then onto the Flume Trail--wow! We both immediately concluded that this was the best trail we ever rode. The trails hugs the side of a cliff and a steep drop down the side that sometimes feels like you could leap off straight into the lake 1500ft below. Good thing we prerode it since there's some blind corners that I wouldn't want to take at 20mph for the 1st time on race day. Everytime I do an Xterra race I can't believe the ruthlessness of the bike. In our overly litigious society you get used to things being safetyized and dumbed down but the Xterra courses run counter to this trentd. Who the hell insures thos event?
Wednesday 4 miles
Easy day. Swam around 1600y in the pool steady.
Tuesday 18.5 miles
am 1:03 run with Pete Mallett. Kept it pretty easy and relaxed.
pm 4000y swim with Riptide. Had an early set of 8x100 on 2:00 in 1:16 then a late set of 4x350 where I had to hold it together with tires arms from the 100's. Good workout choice.
Monday 0 miles.
Rest day. Laiiiidddd back.

Week of September 17 - September 23 Week Total: 94 miles
Sunday 10 miles
Kept the long run short to start resting for next weeks race. 1:10 total on some mountain trails at Vail.
Saturday 12 miles
pm Bike workout. Went to a road section in Bear Creek with a slight downhill grade for 3 miles. Rode this section 5 times between 6:40 and 6:50 with the ride back for recovery (usually about 11 minutes). Was hammering at one point and took down a dude on a scooter. It was a battle royale but he couldn't hang on the corners and the scooter (an crap one) seemed to max out at 33mph.
Friday 19 miles
am 8.5 mile run. Felt a bit tired so kept the run shorter than usual and took it easyt.
pm 4000y swim with Riptide.
Thursday 4 miles
am 1600y straight swim. Recovery day.
Wednesday 18 miles
am 2:40 on the road bike with Cortino. Got in some good climbs and felt decent enough off the higher volume work as of late.
pm 2000y swim. Wanted to swim longer but got bumped out of the pool by an "underwater hockey" group. If it was so underwater I should have been able to swim aboce them but aww well. Got in 1 550y rep in 7:25.
Tuesday 22 miles
am 10 mile run. Ran on Highline with Ofer and Matt. 2 mile warmup then straight into a 6 mile tempo. Split 11:07 for the 1st 2 miles, then 5:52, 5:47, 5:28, 5:45. Was surprised that this went so well since I haven't ran a workout since early August. Good to know the ability to get going at race pace is still there. If I can just maintain this with the odd tempo then I can really concentrate on my swimming and time trialing to get ready for 70.3 Worlds.
pm 12 miles.
Swam 5000y with Riptide. Was a bit tired since I swam about 2:30 after the run but it still went alright.
Monday 9 miles
am 1600y swim. Fairly easy straight swimming.
pm 1 hour MTB ride in Bear Creek.

Week of September 10 - September 16 Week Total: 115 miles
Sunday 18 miles.
Ran the full Waterton Canyon loop with McGurk. We kept the pace slower than usual so the run wasn't very hard and the legs still felt good at the end. Finished with an ice bath in the stream. Amy ran the whole loop as well--impressive.
Saturday 12 miles.
Took the mtn bike out for just under 2:30. Climbed Mt Falcon and descended by Lair of the Bear.
Friday 20 miles
am 10 mile run. Ran on my own in Bear Creek, felt good but kept the pace a tad slower than normal to keep the energy levels up.
pm 10 miles. 4000y swim with Riptide.
Thursday 4 miles.
Easy day, straight 1600y swim and called it a day.
Wednesday 29 miles
am 3:30 road bike ride. Met Cortino Garcia and after cajoling him to keep the pace down we rode up Deer Creek without going too hard. Felt terrible at the start and considered turning back but then the legs got going and I felt better.
pm 5000y swim. Main set of 100, 200, 300, 400, 500 and back down. Finished off with 2 hard 200's in 2:38--nice improvement in the last couple of weeks. Very good day of training and felt better as theday went on.
Tuesday 22 miles.
am 10 mile run with Ofer and Matt on the Mt Carbon loop in Bear Creek. Good running with some company again, decent pace.
pm 1:30 on the indoor bike trainer. Trying to get in a trainer ride a week to train for worlds as I think it helps get ready for time trial racing. Was able to keep the intensity down which was good.
Monday 10 miles. Swam 4000y with Riptide. Was feeling a bit fatigued going in so should have swam less but it's good to get in the yards.

Week of September 3 - September 9 Week Total: 93 miles
Sunday 17 miles. Camped out in Salida and then ran on dirt roads around Marshall Pass. Could be the best place I've ever run, along a creek the whole time and onto some small jeep roads that went deep into the mtns towards the Contidental Divide. 2:00 total run time.
Saturday 17 miles
Rode 3:20 on the road bike. Met Pete Mallett and Matt Balzer and we rode backside Lookout up to around 8000ft. Then rode down Lookout and I rode back up (23:30) to finish off the ride. Good to get in two good climbs on the day, left me tired.
Friday 10 miles
4000y swim with Riptide. Plenty of kicking.
Thursday 22 miles
am Started off with a 2600y swim with Amy. Main set of 400, 300, 200, 100, 200, 100. Felt pretty good. From there, onto the bike trainer for 1:04. Forgot how hard the trainer is, 30 minutes steady on the thing was near misery, I was sweating a ton.
pm 7.5 miles. Fairly relaxed run with Ofer on the Bear Creek trails. 56min total. Felt very good, racing a kid on a bike to start the run loosened me up pretty well.
Wednesday 8 miles.
Swam 3300y with Riptide. Didn't want to cut their workout short but I want to do a better job a recovering and my plan for the Clearwater leadup is to get two consecutive easy days on easy weeks.
Tuesday 0 miles
Planned day off. Drove back to Denver from Glenwood Springs.
Monday 19 miles
am Drove from Salt Lake to Jeremy Ranch in the mtns for a run. Great running path along a dirt road in a mtn valley. Felt great on the way out until we realized we had a nice downhill and tailwind helping out. 1:40 total, kept it smooth and felt strong throughout. Drove back down to Salt Lake, got some food and hit the pool for a 2000y swim.

Week of August 27 - September 2 Week Total: 99 miles
10,000y swimming (3 hours), 7:30 hrs biking, 32 miles running (4 hours)
Bit tired from last week but still a solid week and got in a couple good efforts. Holding off on some more intense workout sessions until I get closer to 70.3 Worlds. Need to get in more flat work on the bike.
Sunday 18 miles
Rode from Taylor's house up Emigration Canyon for nearly 2 hours of straight climbing. Honest pace but no big pushes so felt pretty good. 2:40 for the ride. Finished it off with a 5 mile run on the streets, felt surprisingly good on this. Was tempted to go further but have a long run tomorrow so held off. SLC seems to top Denver for riding, you can head straight out of the city, hit the mtns quickly for infrequently travelled roads. Plus you can head out West and get in some flat riding to get race ready on the TT machine.
Saturday 15 miles
Drove out into the desert with Taylor and Ken for the Skull Valley 40k TT. Rode a steady 40min to warm up with 3 x 1min at race pace. Started off feeling great with a slight tailwind, thought I was killing it, holding 30mph down for awhile and turned around at 28:30 (thought I would have been quicker!). Tough ride back with some slight lengthy hills and a touch of wind. Barely held it together to finish in 59:45, 2nd for CAT 5. Not bad I guess for not touching the race bike since 5430 Long Course. Finished up with a 3 mile run across a salt flat, at noon so it was roasting.
Friday 12 miles
Driving to Utah today for a weekend of training with Taylor so got out the door early, 6:45 to run. Ran 1:27, started out feeling almost too loose and without any power (due to the massage) but once I got into it I felt quite special. Came to me easily and just ran smooth for the last half.
Thursday 4 miles
Easy day. Easy 1700y of swimming.
Wednesday 18.5 miles
am 5 miles. Easy ride.
pm 13.5 miles. Workout with the Riptide guys. Swam 3300y at the Gravel Pond with 1 pickup then a steady 4.5 mile run. Feeling a tad tired but not too bad. Afterwords I got my first massage in 4 years from Andrea which was a tad painful but loosened me up big time. Felt like she was working away 4 years of destruction. Definitely something I need to get done with some regularity, feels like it helps alot.
Tuesday 19.5 miles
am 12 miles. 2:20 on the road bike. Met up with Pete and Matt Balzer. Met quite early, 7 am and after a too short warmup (due to me sleeping in) we hit Lookout. Pete went hard from the gun, and once I caught him we rode together through parts and finished up in 20:50 (seaonal best for the benchmark climb!). Helped alot to have Pete to chase most of the climb. Rode 1:30 after that, shook out the legs.
pm 7.5 miles. 3000y swim. Main set of 550, 400, 300, 200, 100. Swam the 550y in 7:18, a bit quicker than usual. From there, 400 steady, 300 in 4:00, worked the 200 hard in 2:30 and a steady 100. Swimming more seems to have already taken a good chunk out of my swim times, hopefully I can keep that up.
Monday 12 miles
am 7 miles. Short 7 mile run with Peter Mallett. Nothing too hard and sat in the creek after the cool the legs.
pm 5 miles. Steady 2000y swim.

Week of August 20 - August 26 Week Total: 120 miles
13,000y Swimming (4 hours), 10:30 Biking, 35 miles running (4 hours)
Sunday 18 miles
Rode for just under 2:30 then finished things off with a 5 mile run. Still feeling good after some high volume training this week but didn't do any high intensity today.
Saturday 23.5 miles
Morning ride with the tri club. Rode down to Deer Creek and met Seth. Rode up Highgrade, keeping it steady at the bottom then picking it up at the top. Felt much better than usual at the top and was able to ride well through the last third of the climb. Rode back home, 3:30 total on the ride then ran 6.5 with Amy on our favorite run--the 3 River Crossing Trail (yes as the name implies the trail has 3 open river crossings).
Friday 10 miles
am Swam 2000 straight. Felt surprisingly good, thought I would feel rough after swimming so much this week. 13,000y this week-highest swim week ever.
pm 5 miles. 1 hour shakeout MTB ride.
Thursday 21.5 miles
am 3000y swim. So proud of myself, I swam 4 whole days in a row. Arms felt a tad sore warming up but I was still able to swim decent. Main set of 12 100's on 15 seconds rest. I set a time goal of 1:20 for each and if I went over that I had to swim an easy 100 then get back into the workout. Made it through without having to skip one. Averaged 1:17/18, fast for my unaquatic self.
pm 14 miles. Went to Vail on a little business excursion and ran on the trails while I was there. Starts of painfully hard, climbing about 1500ft out of the valley, my head was pounding while climbing at that altitude. Once it flattens out the trail gets nice and I felt better. Once you get out far the MTB'ers always seem surprised to see anyone running out that far. Was whiped after but some Wendy's grease made me feel much better.
Wednesday 5 miles
Relaxed 2000y swim. Easy day.
Tuesday 22.5 miles
am 17.5 miles. Started off with a trip to the pool with Amy. Swam 3000y with a main set of 4x200, 8x100. After that grabbed a snack and headed out for a run. Was going to keep it short but felt pretty good so ran the full Mt. Carbon loop. 10 miles for the run and man was I getting hungry at the end.
pm 5 miles. Took the mountain bike out for an hour to get some biking in. Loosened up the legs a bit.
Monday 20 miles
am 3000y swim. Decided that I really need to start swimming so today starts my quest to get in plenty o' yards. Swam 3 sets of 300, 200, 100. Felt (and was) terribly slow after not swimming for a week.
pm 2:35 on the mountain bike. Haven't taken the ol Trek 8500 out since Reagan was president but the stars were aligned today and it saw the sun. Forgot how fun riding the trails was. Rode through Bear Creek then on a slothful climb up Mt. Falcon. Tried to ride across Bear Creek on the way how, came to a stop midway, and went into the big drink.

Week of August 13 - August 19 Week Total: 0 miles
Monday-Sunday 0 miles. Off week. I felt so lazy everytime Amy went out to workout but I need the rest.
Got the website fully functionally with all the extra time I had--MileHighAthletic

Week of August 6 - August 12 Week Total: 72 miles
Sunday 30 miles
5430 Long Course Triathlon 39th Place 4:24:36
Race started off decently well for me with a 31:00 swim while feeling very relaxed. Couldn't see a thing going into the sun at the start of the race but somehow the buoys were like magnets and I went right towards them. Onto the bike I concentrated on starting relaxed and not overworking myself on the early hills. My splits were good and I hit the 1 lap in 1:09:30, exactly where I wanted to be, especially good since I was taking it easier than my past half irons so I felt I good pick it up a tiny bit on the 2nd lap. I moved well through most of the 2nd lap until I got an odd numbness at the top of my left leg. It happened suddenly and had me worried for a sec as I could barely move my leg in circles let alone give it any power. But I shook it out, pedaled while standing, and it went away(talked to Andrea about this after the race and she tought it stemmed from weakness/tiredness in my hip flexor which sounded right). I was forcing myself to drink throughout the bike but even 3 water bottles worth had me feeling a little nauseous at times. Finished the bike in 2:20 so I slowed the 2nd lap but was still ahead of my time last year. I had taken it relatively easy on the bike though so I thought I could at least match my 1:19 run from last year. But as soon as I started running I had a difficult time. Ran 6:02 the first mile which wasn't bad but at that effort I should have been quicker. Continued around that pace, hitting 6:30 for a couple miles then 6:07, 6:13, 6:39, 6:54. At that point I hit the hurt worse than I ever have. I felt incredible thirsty, got a nasty abdominal cramp, and suddenly running over 7:00 pace was all out. I walked it off but it took a bit before I could get going. Drank about 20 ounces, let that settle in and felt much better. Saw Katrin from RMTC on the course and she was nice enough to give me 2 Endurolytes which also might have helped (against the rules I know but I was just trying to finish at this point!). But I still couldn't get back to the pace and at this point I was far off any time goal I had set for myself. It was 4 miles to the finish to I ran it in, not jogging but not killing myself either. Filled up my 12oz water bottle 2 more times, drank that down and felt much better with each sip. By the end I was feeling better, I think the fluid had a big part of that. Disappointing race to finish this segment of racing with. I haven't felt myself on the race course since Eagleman in June. But I've been training hard for awhile and a break may be what I need. So from here I'll take a week off, get back into some base work, and prepare for 70.3 World Champs on November 10th in Florida.
Saturday 4 miles
Easy run. Felt good, nice to not feel like I'm rushing to taper, feel better rested than usual.
Friday 8 miles
1:30 on the tri bike. Put a computer on the tri bike for the race this weekend which hopefully will help me out a bit. I had one last year but haven't used one this season. Looking at my speed will hopefully keep me focused on riding fast. Weather looks to be roasting though so some careful pacing will be needed. Good ride, up and under I-70, up Dinosaur Ridge. Rode some sections at a faster pace to stretch out the legs a bit.
Thursday 0 miles
Was going to take tomorrow off but was feeling a tad more tired and sore than I wanted so took today off.
Wednesday 7.5 miles
Ran an 1:01 with Zeb on the Bear Creek trails.
Tuesday 15 miles
am 5 miles. Swam 2000at Carmody. Main workout of 3 sets of 200, 100y. Swam 1:17 on the 100's and 2:40 for the 200's so feeling much better. Nice to swim fast (fast for me at least) again.
pm 10 miles. Ran with Matt at Highline. 3 mile warmup then 4 miles of tempo. Ran a bit slower for the first 2 miles--11:30 but then got it goin and ran 10:48 for the last two. Haven't done a tempo in at least a month, good to know it's still there. 3 miles down.
Monday 8 miles
Easy day. Took the bike out and rode Red Rocks, under I-70, Rooney Rd, Dinosaur Ridge and back. Felt good but get the intensity down to get some recovery in.

Week of July 30 - August 5 Week Total: 77 miles
Sunday 13 miles
Ran with Ofer and Matt from my place. Matt set a solid pace from the get go and we continued it through the finish. Ran Mt. Carbon Loop to the East Bear Creek trails, 1:26 for the total. First day I've felt strong running in quite awhile.
Saturday 5 miles
Easy day. Slept in so missed the Gravel Pond and swam at the pool. 2000 total.
Friday 20 miles
4 hour ride with the Practical Coaching crew. Kipling to Chatfield, up High Grade, up Shadow Mtn, down through Morrison for the finish. Felt good to get in a long ride again, I should have kept these up better. Felt pretty good overall and strong on the climbs.
Thursday 13 miles
Went to Rude Pool and ran 5 miles before the workout but when I finished running Doug informed me that the pool was closed (apparently some kid decided to let loose in the pool). Had to stay strong and not go with Doug to Brooklyn's for dinner and booze at that point. Instead went to Carmody and swam 3000. Did 3 sets of 300, 200, 100. Felt good for the first time in a bit, swam 2:40 for the last 200 which is better than I've been mustering up lately. Hopefully the body will come around for Long Course in 10 days.
Wednesday 11 miles
Rode Red Rocks then Lookout Mtn. 22:05 for the climb with unfavorable winds so I was happy. This climb's always a good fitness check. Felt great to get on the bike again after not gracing the saddle since Boulder Peak. The Red Rocks start was rewarding--when there's a concert the road is linned with drunkards cheering you on making you feel like Lance on Alpe d'Huez.
Tuesday 7.5 miles
Flew back from Seattle and got to the pool just in time to get in a workout. Swam 2800 with a main set of 550(7:45), 400, 300, 200, 100.
Monday 7.5 miles
Ran on Vashon. Right leg is still sore but my malaise is diminishing.

Week of July 23 - July 29 Week Total: 35 miles
Sunday 10 miles
Ran in the morning and felt a bit better. Not completely better but better. Now my right leg is hurting me at the top of my harmstring.
Saturday 0 miles
Friday 0 miles
Thursday 7 miles
Swam 2800 and felt even worse than yesterday. Decided to take a couple more days off to try to get over whatever's holding me back.
Wednesday 18 miles
Flew to Vashon Island, WA for a week with the family. Ran 10 miles to the pool, didn't feel very good doing it, then swam 3000 in a warm pool and felt even worse doing that. My 100's were 5-10 seconds slower than at altitude.
Tuesday 0 miles
Monday 0 miles
Feeling quite poor, decided to take a couple days off.

Week of July 16 - July 22 Week Total: 69 miles
Sunday 20 miles Boulder Peak Triathlon
Initially I was pumped to be blessed with a 9am start time for this race. No early wake-up, forcing down a bagel, feeling bad before the race even starts. But when I got to the race and ran a warmup I started to realize how damn hot it was going to be (it ended up hitting 100 for the high). Started the swim and it felt tough. I was with a pack though and I surmised that with 1) how tough it felt and 2) that I was in fact drafting, that if I could hang on like this through the swim I would get out of the water in my wetsuit time of 22:00 from last year. So I swam valiantly, so valiantly that I though the clock might even read 21:00 when I got out of the water. It was hard to not be a touch dissapointed when I got out in 24:00 then. But anyways, onto the bike...and I felt terrible. Just could not get the legs going and I felt like the swim took a ton out of me. Wanted to ride 1:03 and rode the same as last year--1:05:30. Felt like I was working hard but also like my body just wouldn't get into that final gear where I could really get to work. Figured I would catch a bunch of guys on the run though. Started off well with a 5:38 but it got harder and harder and hotter and hotter. I was getting drinks and dumping water on myself but it still didn't feel like enough. Was so hot that the one mile crossing from water stop to water stop felt far too far to go. Ran a hurtin 37 to finish with a 2:08. Not how I wanted to finish. Felt quite bad the whole way, so bad that I think I might be overtrained or have some kind of virus. Going to take a couple days off which I haven't done in a very long time and hope the helps things along.
Saturday 5 miles
Went to Boulder to pick up my race packet. Rode the sprint course then did a quick swim.
Friday 5 miles
Easy 5 mile run on my own. Ran the trails east along Bear Creek.
Thursday 18 miles
am 10 miles. 2:00 road ride with Jason. Did intervals up to Dinosaur Ridge from Morrison Road about 12min each with 8min breaks back down to Morrison. Felt very good, hope I feel this good on Thursday.
pm 8 miles. Swam 3000y with the tri club. Main set of 500, 400, 300, 200, 100. Some of them as pull.
Wednesday 5 miles
Easy bike ride for an hour.
Tuesday 16 miles
am 5 miles. 2200y swim. Main set of 550y in 7:30 then 5x100 with the odd numbers hard the the evens at tempo. 1:15 for the hard, 1:20 for the easy.
pm 11 mile run. Went to the tri club workout which I haven't been to in awhile. Workout was 1 mile, 1200, 800, 400 on the gravel track. I wasn't expecting too much out of myself since I haven't stepped on the track since February and haven't done any intervals for a known distance in equally as long. Was very surprised then to hit the mile in 4:54 without much trouble. Backed it off from there and cruised the rest in 3:52, 2:30, and 70. 2:30 rest between them. Long warmdown with Kevin and Ofer, nearly 6 miles. Excited to get out for the Peak this weekend and hit a 10k, it'll be a nice break from the half ironmans.
Monday 0 miles
Planned day off. Still need to recover a bit from Lake Stevens. Going to get in a pretty easy training week this coming week.

Week of July 9 - July 15 Week Total: 89 miles
Good week of training. Nice to recover from Lake Stevens so quickly and be able to get in some good work before Boulder Peak.
Sunday 15 miles
Went to Boulder and pre rode the Boulder Peak course with the Practical Training crew. Felt good and after that I did a loop of the 5430 Long Course bike. Rode hard to the 5 mile mark from there I took 2min breaks at the 5 mile marks and intervals to the marks. Got to the 20 mile in 48:15 (started at the top of the hill just outside the res) which I felt was good. Just need to build up the legs to get more and more comfortable at that speed--near 25mph. Hot day, went through 3 water bottles in 3 hrs and I was still thirsty. Gotta make sure to drink enough in the Long Course.
Saturdau 22 miles
am 8 miles. Swam at the Gravel Pond with Jason. 1 full lap then 2x the sandbar. 5 lengths of the sandbar hard, most of them building into hard pace. Felt good, felt like the 1st long swim in a while.
pm 14 miles. Ran with Jason at Bear Creek Park. Wanted to go 12 miles but got all screwed up when we looped the lake a coudln't get across Bear Creek. Finally we had enough and just waded across but at this point we had run way down it and now had to run back. Kept the pace under control though, just above 7:00. 1:42 total.
Friday 5 miles
Easy day, just a 35 minute swim at Rude. Most of it easy but 5x100 averaging 1:17.
Thursday 18 miles
am 10 miles. Run workout. Got my new spot on the Bear Creek Dam. A bit high, 6400ft but a nice surface. Ran 1,2,3,2,1,2,1min with 1 min breaks after the 1min's and 2 after the others. Felt good enough, tired when I really got into the high gear but good otherwise.
pm 8 miles. 1:30 on the bike. Rode through Morrison then towards Evergreen. Good climbing in the rain, felt good. Didn't go very hard.
Wednesday 19 miles
am 11 mile run. Ran pretty easy in Bear Creek. Felt surprisingly good, getting over this race quickly.
pm 8 miles. Swam at the Gravel Pond. Just swam steady.
Tuesday 4 miles
Easy run with Amy.
Monday 6 miles.
Rode the tri bike on Vashon Island, off of Seattle. Didn't feel bad at all. 1:12 total.

Week of July 2 - July 8 Week Total: 92 miles
Sunday 35 miles
Lake Stevens 70.3 Half Iron. Lake Stevens, Washington.
Race start at 6:30. Woke up at 4:10, had a bagel and got out of the hotel. Everything went smooth in transition--got set up, drank a Red Bull, swam for a little bit (I don't like to run or ride before a half), and I was ready to go. Lined up for the start on the left side where I could follow a cable that was underwater connecting the buoys. Started off and even though I was following the most direct route, the pack I needed to be with was developing 20 ft to my right. I held my course which was a bad move as the pack got away. After a bit I caught a draft (off Kirk Nelson) and managed to stay very comfortable on the swim, getting out in 28:09. Onto the bike and right away I was feeling much better than Eagleman. Kirk and I went back and forth, pulling each other along and moving up. Settled in and passed Blake Becker who looked comfortable. The hills actually felt good, and I think a rolling course suits me much better than a flat one. Finished the 1st lap in 1:09 feeling good and thinking I would negative split the 2nd lap once I got to work. Continued on with Kirk and got into about 7th place halfway through the 2nd lap when all the sudden my power left me. Started getting passed and just couldn't get the speed back. Blake passed me back and I just couldn't hold his pace. Finished the bike in 2:21, much better than Eagleman but I was hurtin. On the bike I had a bottle of Perpetuum, Heed and a flask of Hammer Gel (5 gels total--1 of them with caffeine). Got running and was hitting even 6:00's and just under, not feeling too bad. Passed Blake and someone else, moving me into 10th place halfway through the run. Started hitting 6:20's and then a run one where I couldn't get under 7. Got it going again but at that point I was back in 12th where I would stay to the end. Finished up ok, running just over 6:00 for the last 2 miles. 1:21 for the run, 4:12 for the finish. Was a bit bummed right after the race--my goal was to be in the top 8. But it was a good time for a tough course and it was a solid field so I started feeling better about things. Just have to keep working on the bike, that's where I'll make up the most time in the future. Hoping I can take a few minutes off my 2:21 bike at 5430 Long Course from last year. Next up is Boulder Peak on July 22nd.
Saturday 5 miles
Met up with Kirk Nelson and a friend of his and we rode for a bit over a half hour on the end of the bike course. Felt pretty good and I raised the seat a bit which is feeling good. End of the bike has a serious hill! Finished up with a quick swim.
Friday 6 miles
Flew to Seattle, got a car(cough cough minivan), and drove to the race site. Ran 4 miles then swam to get used to the water. Nice spot to race, beautiful lake.
Thursday 14 miles
am Easy bike ride for 1:12.
pm Swim with the tri club. 3000 total with a 500 in 7:30 then 2x250, 3x167, 4x125 for the main set.
Wednesday 6 miles
Easy bike ride up Dinosaur Ridge then back through Morrison.
Tuesday 16 miles
am 11 miles. Ran to the Bear Creek Dam which you can run on the top of and is about 1200m long of dirt. Ran 6x3min with 2min breaks. Felt good, the body has to get used to the shorter faster intervals again, it feels off to do right now.
pm 5 miles. Easy 35 minute swim at Carmody.
Monday 0 miles
Planned off day to start resting for this weekends half ironman.

Week of June 25 - July 1 Week Total: 81 miles
Got in less miles this week but some higher intensity work which is what I want to do as the summer progresses.
Sunday 17 miles
Drove from Omaha to Denver then hopped on the bike for a workout. Rode 2:15 total with 4 sets of about 13min along the 470 Frontage road then up Dinosaur ridge, about 500ft of climbing per interval. Steady enough of a climb so that I can stay in the TT position.
Saturday 15 miles
Ran in Chicago. Started off with Amy then on my own around Winnetka and the forest preserve. Good weather made things easier.
Friday 5 miles
Easy 1:00 on the bike around Niagara Falls.
Thursday 15 miles
am 5 miles in Toronto with Amy and Anne.
pm 10 mile in Niagara Falls. Ran through the seedy section of town then found a nice road along the river that wasn't too busy. Ran 6x5min with 2min breaks. Felt a bit tired, probably from all the driving and hot weather.
Wednesday 7 miles.
Easy run on my own through Burlington.
Tuesday 17 miles
am Easy 5 mile run with Amy around Burlington.
pm 12 miles. Took the tri bike out towards S Hero to a nice stretch of road for a workout. Rode 5x10min with 2min breaks. Tough workout, got the intensity up pretty high. Getting more used to moving around on the tri bike every couple minutes to keep things comfortable at higher intensities. 2:15 total. Hot weather! Drank 100oz on the ride and still felt dehydrated.
Monday 5 miles. Easy day. Swam open water in Lake Champlain. 33 minutes total. Great swimming, water is very clear.

Week of June 18 - June 24 Week Total: 107 miles on 6 days
Big week for me. Wanted to get in a high mileage week this week then bring it down for some good workouts next week. Driving from Vermont to Denver with Amy next week so hope the training holds up through that so I'll be ready for Lake Stevens 70.3.
Sunday 15 miles.
Ran with Paul and Jon in South Hero. We recreated a run that Paul and I did in 2002--hard to believe I've been doing long runs that long. Ran out to the rail trail that goes through Lake Champlain then swam across a 100ft boat crossing, holding our shoes in the air to keep them dry. Then out to nearly the end of the causeway and back with another swim on the return. Water felt great. I felt surprisingly good for the hard week. Not feeling worn down.
Saturday 22 miles.
am 12 mile run. Ran from Ben's in Burlington to the bike path and started a tempo run there. Ran 3 out at 5:37 pace then 2 back at 5:20 pace. Can tell I'm a bit tired from the training this week so there's not much snap but still feeling good.
pm 10 miles. Rode from Ben's in Burlington to his lake house in South Hero. 1:15 total. Nice roads. Then an easy 4 mile run on the roads around there.
Friday 5 miles.
am Easy 1:05 on the bike. Was going to swim at the pond but decided to keep it easy.
pm Flew to Vermont.
Thursday 29 miles
am 16 miles. 3:10 on the bike with Taylor. Rode up Dinosaur Ridge then up the backside of Lookout. Tried to find a way through Genesee to Evergreen on the way but it wasn't happening. Plenty of climbing today but most of it wasn't too steep. The ride to Lookout on the backside is nice, a steady 1 hour at a nice pitch. Felt much fresher today, finally over the weekend work.
noon 5 miles. 35 minute crossfit workout.
pm 8 miles. Swim with the tri club. Main set of 3x500y in 6:55. Didn't go too hard, kept it well within check, Felt good.
Wednesday 15 miles
am 8 miles--1:40 on the bike. Easy day so kept the pace down. Rode out by Dinosaur Ridge and Heritage Park. Nice riding.
pm 7 miles. I scouted out Soda Lake on my earlier ride and it looked nice for swimming so rode the bike out there--20 minutes--then swam steady for 26 minutes, about 1600y. I'm pumped about this spot, I didn;t think there was a swimmable lake so close.
Tuesday 21 miles
am 13 mile run. 1:32 total. Went from the new apartment in Lakewood to the Bear Creek trails. Great to have such great trails out the door now. Thought about doing a workout today but decided it might be a bit much so just did a normal run.
pm 8 miles. Swam 3000m with Jocelyn at Congress Park. Nothing too hard, 2 sets of 300, 200, 100 plus some other stuff. Felt fresher today than last weeks swims.
Monday 0 miles
This weekend tired me out and I feel like I might have a very slight cold so a day off is needed.

Week of June 11 - June 17 Week Total: 104 miles
Sunday 22 miles
4:20 on the rode bike. Rode with Taylor and Greg to Boulder Res then to Carter Reservoir. Felt pretty tired from yesterday and a bit of soreness as well. The way back from Carter was very tough, 95 degrees with a hot headwind and I ran out of water. Quite miserable the last hour. Ate some good Mexican food after which refreshed me quite a bid. Feel like I might have a slight cold or something, not feeling quite energized enough.
Saturday 15 miles
Drove out to CO Trail for the classic trail run. Good pace from the start with Jason leading the way, turned around at 53min and McGurk took control on the uphills on the return. Tough run, wasn't feeling too great from the get go but got through it.
Friday 10 miles
pm 5 miles worth of crossfit--40 minutes of 2 minutes at 8min pace and 1 min of lifting/pushups/etc. Good workout, havn't done one of these in a little while. After that went to the pool and swam 2200y continuous.
Thursday 22 miles
am 10 miles. 2 hour ride with Jocelyn out to Cherry Creek Res plus an add on.
pm 12 miles. Taylor and I set out to go to Boulder for the Stroke n Stride but that traffic got heavy and we turned back. Ran to Congress Park, swam 2700y (2400m) then ran 2 laps of Cheesman and ran back home. 6 miles worth of running and 6 worth of swimming. Felt tired early in the swim but then loosened up and got going.
Wednesday 23 miles
am 17 miles. 3:20 on the bike. Rode with Taylor on our Chatfield Loop by the entrance to Waterton Canyon. Smooth throughout. Soreness from the race is gone and I'm feeling fairly fresh.
pm 6 miles. 2400y swim at the Gravel Pond with Jason. Just kept it steady and comfortable. Wore my sleeveless wetsuit which was a mistake as I was freezing. Wanted to swim longer but was getting too cold.
Tuesday 7 miles
Ran 5 miles with Amy again then went to the beach and swam for 15 minutes in the ocean to loosen up the shoulders. Recovering quickly, didn't feel bad today at all. I thought I would be knocked out for the week. Flew back to Denver at night.
Monday 5 miles
Easy 5 miler with Amy after a day of kayaking. Not feeling as bad as I expected, some soreness but nothing horrible.

Week of June 4 - June 10 Week Total: 79 miles
Sunday 35 miles.
Eagleman 70.3 Triathlon 13th place, 4:03:23, Pictures
Woke up at 4:30, ate a half a bagel and got on the road to the race. Everything went smooth beforehand, tried going without a warmup aside from a quick swim to loosen up the arms. Gun went off and the pace was noticeable slower than St. Anthony's so I was able to get in a group. I saw the main pack developing and should have made a move to get in it. Still learning alot on swim tactics. Swam on my own on the way to the halfway then got in a group and was able to draft off a couple of guys. The way back felt quite easy in that group, I moved out a couple times when I thought about making a move but decided the effort wasn't worth the reward. Got out of the water and couldn't believe the time: 24 minutes. I was expecting to swim 29 so this was great to see. Through transition and onto the bike. Caught a couple guys and got passed by a couple who I just couldn't get the power to stay with. Wasn't quite feeling right on the bike, just felt like I couldn't get in a rythme and get a smooth pedal stroke going. Hit 25 miles in 1:02 and was starting to tire--it felt like the wind was in my face the whole time. Felt like this to the end, splitting 2:19 for the bike, a couple minutes off of where I wanted to be. My girlfriend Amy told me that I was 16th going into the run and I figured I may as well take a risk and try to get into the top 10 or even top 7 to try to earn some money. Felt very smooth and in control once I started running, split 5:23, 5:19, 5:26, 5:29, 5:27, 5:38, 5:45 for the first 7 miles. At this point I counted myself in 11th at the turnaround and 7th was within reach. If I could hold this up I knew I would catch them but then I started to tire badly and couldn't maintain pace. I split 5:54, 6:09, and 19:05 for the next 3 miles with 6:57 for the final 1.1 miles to finish up in 4:03. I think I didn't eat quite enough on the bike so that played into my slowing but also I took a chance when I started the run and paid the price. It was a risk worth taking though--Amy made me realize after that I'd be left wondering what I could have done if I had played it safe. All in all it's good to know I can still run low 6 minute miles when worst gets to worst, it's really not that bad. In all I had two 28oz bottles of Heed mixed with Sustained Energy totalling about 500 calories, 3 Hammer Gels totalling 300 calories and then just the little bit of aid I took on the run course including a gel at 10 miles which seemed to pick me up a bit. Next time I need to take in an extra water bottle and a couple more gels on the bike and maybe a gel early in the run. 1200 calories on the bike would be a good number to shoot for rather than the 800 I had today. I'm happy and a bit bummed about this race. I got an 11 minute pb, and got a really good half iron time but the conditions were perfect to go sub 4:00 and I would have liked to be in the top 7 and earn some money which is what I have to do if I want to call myself a true professional.
Saturday 5 miles
Easy 45 minutes on the bike then a swim in the Choptank. Always like to get used to the race water the day before. Couldn't see my elbow in front of my face but other than that it's a nice swim. Busy day with the drive to Maryland, race check in, pro meeting etc. Had the usual pre-race dinner of Quiznos, miraculously there was one a stones throw from the hotel.
Friday 5 miles
Easy run with Amy.
Thursday 15 miles
am 8 miles. 1:30 on the bike. Rode a short workout of 8x3min with 1 min breaks. Felt good, legs are freshening up.
pm 7 miles. Finally got in a good swim, it's been tough out here. 1000y up then 500 (7:15), 400, 300, 200, 100(1:13). Others were on 1:20. Feeling good.
Wednesday 0 miles
Planned day off to rest for the race.
Tuesday 14 miles
am 10.5 miles. Tempo run at the Manasquan Reservoir. 3 up then started the tempo. Hit 5:25, 6:15(long mile, about a 5:22 really), 5:24, 5:27. 3.5 down. Felt good, the path was a bit windy for tempos which slowed be down a tad but nothing bad. Some rollers kept me working, especially at the end with an uphill. Feels quite humid, I've gotten used to finishing runs with dry clothes.
pm 3.5 miles. Swam in the ocean.
Monday 5 miles
Very easy run with Amy--close to 9min pace. Wanted to get in a swim in the evening but we went to the beach and encountered some difficulty--Failed Open Water Swim.

Week of May 28 - June 3 Week Total: 99 miles
Sunday 7 miles
Fairly easy 1:20 road bike ride on the roads o' Jersey.
Saturday 15.5 miles
Landed in Jersey late last night and woke up early to run this morning. Amy and I went to the Manasquan Reservoir--a nice 5 mile loop on dirt. Ran 3 laps, a little over 15 miles. Felt pretty good aside from the humidity.
Friday 9.5 miles
am Easy 4 mile run.
pm Wanted to swim but didn't have time to get to the pool before my flight to the east coast. Ran an easy 5.5 miles instead.
Thursday 24 miles
am 3:30 ride with Jason, Steve, and Kirk. Rode down to Chatfield and up Deer Creek then back. Felt pretty good on the climb, normal climbing effort.
pm 3200y swim with the tri club. Felt surprisingly good, ride didn't wear me down too much.
Wednesday 20 miles
am 12 mile run. Went to Highline with Jason for a tempo run. 3 up then 6 miles of tempo splitting 5:53, 5:47(long), 5:34, 5:38, 5:59(long), 5:28. 34.21 total. Very good tempo, felt very relaxed at a good pace which is all I need to train for right now.
pm 8 miles. 3800y swim at the Gravel Pond with the wetsuit. Steady 2 laps, great to get in the open water.
Tuesday 5 miles
Easy day. Easy 1 hour on the bike. Gotta recover.
Monday 18 miles
Long run at Waterton on my own. Started at 11am so I can try to get more adjusted to hot conditions since it's been a cool spring here. Felt good throughout, steady pace. 2:10 total time.

Week of May 21 - May 27 Week Total: 97 miles
Sunday 8.5 miles
Easy run with Kevin and Jocelyn--ran from the house for 1 loop of Wash Park at a nice 7:50 pace. Saving the long run for tomorrow.
Saturday 21 miles
am 2:45 on the bike. Rode to Cherry Creek with Kevin and Jocelyn for a workout. Rode 3x the Cherry Creek TT course with 2 then 3 minutes between intervals. Rode 25:44, 25:29, 25:54. Realized after that I've been doing a slightly longer+hillier course than the actual TT course, probably about 40 seconds long. Feeling much better on the bike. Starting doing actual workouts on the bike (tempos and intervals) a month ago after feeling out of it on the St. Anthony's bike leg and I'm feeling much stronger on the bike and am also getting a better sense of pace.
pm 5 mile run. Cheesman Park loop plus an add on.
Friday 9 miles
am Easy 2200y swim at Rude on my own.
pm 4 miles easy with soon to be Sub 4:00 guy Ofer.
Thursday 25 miles
am 18 miles. 3:40 on the bike with Taylor. Rode down to Chatfielf and looped back by Waterton. Felt pretty good. The Platte River has a bunch of underpasses underwater. It was tempting to go into em at 25mph and take a see what happens approach but I waited for the crosswalk above.
pm 7 miles. Swim with the tri club. 3000y total with a main set of 5 sets of 3x125.
Wednesday 9 miles
am Easy 1 hour bike with Jocelyn.
pm 4 mile run with the dog. He's a Border Terrier which originated in England and the 45 degrees with rain suited him perfectly on todays jaunt.
Tuesday 19 miles
am 3000y swim with Jocelyn at DU. It was some warm water at the pool today--80 degrees. 800 up then 6x50y. Main set of 550y in 7:30, 2x250 in 3:20, and 5x100y in 1:16-19 (feeling the warmth at this point in the swim).
pm 12 mile run with Zeb on Highline. 3 up then 37 minutes of 30 seconds fast, 60 seconds normal speed. Ran about 6:20 pace. Felt good, this is one of the few running workouts that's dependably fun.
Monday 5 miles
Easy swim at Rude on my own. 2200y total.

Week of May 14 - May 20 Week Total: 92 miles on 6 days
This was supposed to be an easy week and I felt like I was going pretty easy but then when I added up the miles at the end I somehow did alot this week.
Sunday 21 miles.
4 hour ride with Taylor and Greg. Started at Amante Coffee in N Boulder. Rode up Lefthand Canyon through Ward then on Peak to Peak Highway to the road to Brainard Lake. Lots of climbing--5400ft to just over 10,000 ft. You know you're climbing when you leave Boulder and it's in the 80's and you ride until the road is covered by a few feet of snow. I'd never done this ride before, it is a good one. Felt decent throughout, never hit any hard spots. Finished it off with a coffee at Amante's.
Saturday 21 miles
am 6 miles. Swam 2500y at Rude on my own. 500 up, 4x50 to loosen up, then 3 x 550y on 50y easy swim breaks. Went 7:55, 7:45, 7:35. Felt better as I went on.
pm 15 miles. 1:49 run with Carl on Magnolia Rd. Felt pretty tired on the run but couldn't tell if it was just the elevation--8500ft. Got it done though, fairly easy on the pace.
Friday 0 miles
Planned day off. 1 day off every 3 weeks.
Thursday 17.5 miles
Rode for 3:20 in Boulder with Jason and Taylor. Rode from Carl's to the Boulder Res for a warm-up then rode 1 lap of the 5430 Long Course bike loop at tempo pace. Rode 1:07:45 which I was very pleased with, far ahead of last year. After that, rode the Boulder Peak bike course, rode back to Carl's and called it a day. Got some Proto's Pizza to finish things off nicely.
Wednesday 7.5
Easy 1:30 bike ride to Cherry Creek for a loop. Talked Jocelyn into doing some bike intervals so my work was done for the day.
Tuesday 19.5
am 7.5 miles. Swam 3000y at Rude on my own. 800 up then 4x50y. Main set of 500y in 7:28, 2x200y in 2:38, 2:35, 4x100y in 1:14-16, and 8x50y. 250 cooldown. I've felt stagnant in the pool lately but felt much better today. Tried some suggestions Steve made last night and those seem to improve my form.
pm 12 miles. Ran on Highline with Zeb and Jason. 3 up then 6x1mile with 1min breaks. Ran 5:37, 5:44(long), 5:30, 5:29, 5:50(long), 5:21. 33:30 for 6 miles without the breaks. Workout went well and I felt good. Jason and I ran it together which helped alot, I havn't run a workout with anyone in over a month.
Monday 5 miles
Easy swim at the Gravel Pond at Chatfield State Park with Steve, Andrea and some of their athletes. Water was a bit chilly, my body tempo didn't get down but my feet and hands were freezing. Great spot to swim though.

Week of May 7 - May 13 Week Total: 97 miles
Sunday 22.5 miles
Rode from Carl's to the Boulder Res with Keith. Rode 1 lap of the 5430 Long Course bike at normal effort in 1:20 then rode at tempo pace on my own in 1:10. Trying to get my muscles used to the aero position on the flats and holding a gear. 1:10 was good for me, I raced 1:11:45 per lap last year in the race and with my race wheels should add some speed. Rode back from the res (3:15 total bike) then ran 5 miles with Carl at 7min pace. Felt much better than usual for the post bike run. Drank Heed for the 1st time which has less simple sugars and this seems to help me feel better as the training goes on.
Saturday 15.5 miles
am 10.5 miles. Barkin Dog Duathlon. Ran the 1st 5k in 16:10 feeling good but then when I got on my bike I had a flat on the front tire. Somehow the valve unscrewed out of the tube when I pumped it up this morning and it was loose and steadily leaking air. Bummer. Todays race was so short that I figured it wouldn't be worthwhile to fix it and go so I just headed back to transition and ran a 5.5 mile cooldown with Kevin.
pm 5 miles. Easy 1 hour on the bike in Boulder from Carl's place.
Friday 5.5 miles. 2400y swim at normal pace.
Thursday 16.5 miles.
am 5 miles. 2400y swim at a good intensity.
pm 11.5 miles. Rode 2:15 with my first bike workout of the year. Went to the Cherry Creek TT course and rode 2x the course with a 2min break. Rode 26:00 and 26:25 at tempo pace, didn't want to go too hard with this weekends race. Want to get out on this course a few more times for workouts. There's no traffic so it makes for a good route.
Wednesday 7.5 miles.
Easy bike ride with Kevin out to Cherry Creek Res for a loop.
Tuesday 19 miles
am 7 miles. 3000y swim wtih Jocelyn at DU. 800 up then 6x50y to loosen up. Main set of 16x100y separated into 4 sets. 2 sets of descending and 2 of hard/easy. Between 1:16-1:18 on the hard ones, not feeling to great today in the pool.
pm 12 miles. Ran with Zeb on the Highline Trail. 3 up and down plus 6 miles at tempo pace. 34:07 total (5:33, 5:59, 5:40, 5:38, 5:51, 5:24). 1st and 6th a bit short, 2nd and 4th a bit long. Didn't think I would feel very good for this one but I felt great. One of those days where it takes no effort at all. Kept it easy throughout and didn't look at any splits en route so thought I would average 5:50 but came out 10 seconds faster. Good progress on these in the last month.
Monday 10 miles
am 5 miles. Easy swim--2200y. Swam straight through, 35 minutes straight.
pm 5 miles. 42 minutes easy on the bike trainer with some one leg drills. Quads are quite sore from yesterday's run, typical for a post Waterton day.

Week of April 30 - May 6 Week Total: 100 miles
First 100 mile week in a while and felt good throughout the week.
Sunday 18.5 miles
Long run at Waterton Canyon on my own. Tough weather again--50 degrees with rain but luckily it didn't feel too bad. Felt good today, very fresh and no soreness. Didn't go hard but just maintained a good pace throughout. 2:07 for the loop and then 4 minutes easy to loosen up at the end. This is probably the best I've ever felt on this run. Sleeps been rough lately with switching to working midnights but I'm on my feet less which seems to be paying off.
Saturday 10.5 miles
am 5.5 mile easy run. On my own on the Cherry Creek Path. Recovery day.
pm 5 miles. Fairly easy 40 minutes on the stationary bike. Weather looked threatening and after yesterday's ride I had no interest in risking it.
Friday 18 miles
am 7 miles. Swam 2700m in the long course set up at DU with Taylor. 800 up, 4 x 50, then 500, 400, 300, 200, 100. Not too hard, tempo pace. I swam more than usual this week--about 11,200y and I could feel the tiredness seeping into my arms today.
pm 11 miles. Worst bike ride ever. Rode with Taylor out to Lookout but it started raining on the way out and when we got there it was 45 degrees with rain. We turned back and it was a miserably cold ride home.
Thursday 7 miles
Swam an easy 3000y with the tri club.
Wednesday 16 miles
Met up with the Riptide Multisport guys out in Golden for some hard crit style riding. These rides are always tough which probably means I need to get in some work at a higher intensity on the bike. Trip home was tough going into the wind, going upstream by Cherry Creek was hurtin! Was starving and decided on the way back to go straight to Chipotle for dinner but when I got there I only had 6 bucks and had to abort.
Tuesday 20 miles
am 8 miles. 3200y swim wtih Jocelyn at DU. Decided that it would be a good day for a 1650y time trial during my warmup and unloaded this dreadful news to Jocelyn but she decided she was up for it as well. Swam 21:59--1 minute faster than a month ago. Good improvement. Went hard on it, couldn't have gone much harder.
pm 12 miles. Ran with Zeb on the Highline Trail at dusk. Got rained on a bit but it was nice nonetheless. Started off very easy but ran a respectable pace on the trip back.
Monday 10 miles
am 5 miles. Easy swim to stretch out after the race. 2000y. Feeling pretty good today actually, for some reason I'm not sure. Had a few libations yesterday post race then an early flight this morning so surprised I'm not feeling the hurt today. Gotta work 10pm to 6am tonight though so dreading that.
pm 5 miles. 1 hour easy on the bike with Kevin.

Week of April 23 - April 29 Week Total: 74 miles
Sunday 20 miles
St. Anthony's Triathlon. St. Petersburg, Florida.
17th place. 1:56:55 (21:28 swim, 1:00:26 bike, 33:10 run).
Good start to the season. I went in thinking I could get under 1:56 but after the race I was happy with my performance. I realized I havn't raced a tri in 6 months and this was my first pro race and with that there's a different dynamic in the racing strategy so I am happy with today. I have to go out very hard on the swim (which I didn't do) to stay with guys so I have people to key off of on the bike. I got dropped on the swim right off the bat and swam all alone. Got on the bike and got to work right away. I didn't start catching anyone until halfway through the bike so it was a bit hard early on as I havn't raced a bike in a long time and need to get reaccustomed to the feel of that. Hit T2 with a couple of guys behind me so I was feeling better about things at that point. My sponsor Steve Pye from Practical Coaching worked with my bike fit before I flew out and I felt more comfortable on the bike but especially more comfortable on the run. I was able to get out hard on the run and split 5:06 for the 1st mile. From there it went 5:07, 5:10, 5:27, 5:32, 5:30 and 1:09 for the extra 0.2. Had a little trouble the last half of the run but didn't feel like it was my fitness, just other factors. Had a great time with my friend Taylor Dudley and his friends after the race. They were all very accomodating and made for a great 1st trip to St. Anthony's.
Saturday 6 miles.
Easy 1 hour bike and a short swim to get used to the ocean swim again.
Friday 5.5 miles
Easy run on the Cherry Creek Path. Bringing the training down for the race.
Thursday 14 miles
Rode just under 3 hours. Out to Cherry Creek State park for 3 full loops around. Feeling a bit tired still from not sleeping well. Hopefully will be rested enough to race this weekend.
Wednesday 5.5 miles.
Easy run. Want to start getting in some very very easy days so I'm ready to race this weekend.
Tuesday 16.5 miles
Long workout with Jocelyn at DU. Started on the treadmill with a 3 mile warmup, then 4 miles of tempo running. 1% grade in 5:45, 5:40, 5:35, 5:30. 2.5 down and then straight to the pool. Swam 2850y with some 100's at moderate intensity. Felt terrible when I first got in the water but felt better as the swim went along. I didn't think this workout would be very hard but it was quite difficult. Started working 10pm to 6am on Sunday night and that's got me pretty tired. Not sleeping well at all from this.
Monday 6 miles
Easy swimming at Rude. 2500y straight. 42 minutes.

Week of April 16 - April 22 Week Total: 71 miles
Sunday 10 miles
Ran with Kevin and Zeb to Wash Park plus an add on. Beautiful day.
Saturday 20 miles
Rode 4 hours with Taylor and Greg. Morrison, backside Mt. Falcon, back via Deer Creek. Felt tired but strong. Still not sleeping well.
Friday 0 miles
Planned off day--flew back to Denver.
Thursday 8 miles
3300y swim. Easy main set of 16x100y alternating hard and easy. Wanted to keep today easy though, hard 100's in 1:18.
Wednesday 13 miles
Workout with Paul on the Charles in the morning. 2.5 up then 3x15min with 1min breaks. Ran about 5:40 pace for the 1st set, 5:30 on the 2nd, and 5:20 on the 3rd. Good workout, worked hard on the last one.
Tuesday 15 miles
am 8 mile run. Gold Course without Jamaica or GC. Felt decent enough. Cold and rainy--no good.
pm 7 miles. 3000y swim at BU pool. Main set of 550y, 400, 300, 200, 100. 550 in 7:08 at tempo intensity and 2:30 for the 200 at a harder effort.
Monday 5 miles
Easy run with Amy out and back on Beacon St.

Week of April 9 - April 15 Week Total: 89 miles
Sunday 16 miles
Rode Lookout Mtn with Kevin and Jocelyn. Rode the tri bike to get used to the tri postion for St. Anythony's. Felt pretty tired but got it going on the climb--21:28 without going too deep. Happy with that progress.
Saturday 5 miles
Easy 60 minute ride. Feeling destroyed after yesterday. My quads are shot.
Friday 18 miles
Ran with Taylor and his friend Jerry on the Waterton loop. 2:15 total. Was snowing a bit but was nice to run in other than the wind. Pretty tired from yesterday and my quads are very sore. Slogged through it though, nice to get the long run for the week out of the way.
Thursday 20 miles
am 12 mile run. Went to Highline for a tempo. 3 mile warmup then into 6x1mile with 1:00 breaks at tempo pace. Ran 5:31, 5:49(long mile), 5:27, 5:21, 5:39(long mile), and 5:13. This workout went great. I havn't been running many miles lately so felt like I was off form but not after this run. Looking forward to getting out on the St. Anthony's run on April 29th now.
pm 8 miles/3200y swim. Swam with the tri club. Main set was 500, 400, 300, 200, 100y. Swam the 500 and 100 hard, the others just cruising. Made the 500 a 550y and swam 7:08 for that and 1:10 for the 100. Much fast than usual, good progress.
Wednesday 9 miles
Was going to get in a good today today but I was feeling groggy all day. Havn't been sleeping well lately and it's starting to drag me down. Ran an easy 9 in the morning with Jocelyn and called it a day.
Tuesday 15.5 miles
am 10 miles. 2 hours on the bike with a lil crew. Rode out to Cherry Creek but then the wind was rediculous on the way home. All out pedaling=5mph.
pm 5.5 miles. 38 minute swim, 2200y. Main set of 500y in 7:28, 2x200y in 2:40, 2:38 and 4x100y in 1:16 with one at 1:13 (woo-hoo!). 6x50y to finish alternating easy/hard. Then off to work.
Monday 5.5 miles
Swam for 2200y straight at an easy pace. Getting in some non interval swims in really seems to be helping me out, feeling much stronger.

Week of April 2 - April 8 Week Total: 88 miles
Sunday 14 miles
Ran 11 with Ofer on Highline then 3 on my own. 2 inches of fresh snow but it made for a nice surface to run on, not slow or slippery. Wanted to get in a ride as well today but it wasn't happening with the weather.
Saturday 18 miles
am 8 miles. Swam 3000m with Jocelyn at DU. Main set of 1x400, 2x200, 4x400, 8x50. Averaged 1:15 for the 100's which is a nice improvement.
pm 10 miles. Ran 10 miles at Wash Park. 3 full loops and a shorter 4th loop. Felt better as it went on, a bit tired from the swim.
Friday 10 miles
am 5 miles. 2000y of straight swimming. Not too hard but not easy.
pm 5 miles. 35 minute Crossfit workout before work. Felt good, getting stronger.
Thursday 5 miles
Easy day. Rode with Kevin for 1 hour easy.
Wednesday 16 miles
Today was supposed to be a weekend day but I had a class so had to get up early. After the class I rode out to Golden to meet the Riptide Multisports guys for a crit ride on a loop that they have. Got a flat on the way out so had to hammer to make it on time. Got in a good ride with those guys though, riding 50 minutes at a good effort. Good to get in some paceline riding with them as I usually don't ride with a group. Riding back home was good as it stretched out the legs after the harder riding. 3:00 total.
Tuesday 18.5 miles
am 8 miles. Swam 3200 with Jocelyn at DU. Did a 1650y time trial in 22.59 (7:50, 7:43, 7:40 for the 550y's). I want to do the about once a month from now on to keep a closer eye on my swimming and for a little extra motivation.
pm 10.5 miles. Went for a run 1 hour after the swim so was a bit tired. Ran to Wash Park and did a speed maintenance workout of 5.2 miles of alternating 30 seconds fast with 1 minute of normal running. Felt better towards the end than the start. Was quite tired after all this then had a rush to work right away for 10 hours on my feet, not pleasant.
Monday 5.5 miles
38 minutes of straight swimming. Felt OK.

Week of March 26 - April 1 Week Total: 77 miles on 6 days
Sunday 26 miles
Started at Taylor's house at 10am and rode for 4 hours. Rode to Chatfield then up Deer Creek, down 285, and up the backside of Mt. Falcon. 2 good climbs on the day. Somehow we had a steady wind in our face the entire ride. 3 gels and 1 Milky Way on the ride. Finished the ride and went straight into a run--6 miles at Wash Park. Felt good the entire time aside from a bathroom stop at Wash Park. Gotta get better with the nutrition.
Saturday 12 miles
Ran a tempo run on Highline. Was incredibly windy so some miles were slow and some were fast due to the wind. The wind was constant at 30mph so I'd feel horrible going into it and great with it at my back. Ran 6 miles at tempo effort, splitting 6:01, 6:20, 5:53, 5:44, 5:53, 5:28 (35:19 for 6 miles).
Friday 6.5 miles.
45 minutes of just straight swimming. Feeling tired.
Thursday 14.5 miles
I was going to do a tempo run today but it snowed. Went to Waterton and the road was muddy but clear. Ran 5 minutes past the dam and back down. Didn't see another person the entire run. Was sleeting but didn't feel too bad. 1:37 total.
Wednesday 5 miles
Easy day with just 35 minutes of straight swimming--no breaks or intervals. Have a 2 day class this week during my weekend which is making training tough.
Tuesday 12.5 miles
am 7.5 miles Rode for 1:30 with Jocelyn on the Cherry Creek loop. Got a flat again--2 in the last 2 rides. Everytime I get one I swear off cycling.
pm 5 miles 35 minute Crossfit workout at the station. Felt good.
Monday 0 miles. Drove to the pool to find it closed for Cesar Chavez day. Was going to take a day off this week so made it today.

Week of March 19 - March 25 Week Total: 91 miles
Sunday 25 miles
Rode from Taylor's house to Chatfield then up High Grade. I had never done High Grade so was eager to check it out. It wasn't too steep but goes on for a looong time. We climbed for 1:10 straight but did get to pick off some local club cyclists which is always nice. From there it was almost 1hour of rolling downhill to Morrison then back to Taylor's. Ride took about 4:30. Taylor had initially wanted to run after the ride and I figured he had thrown that plan out the window with the 4:30 in the saddle but he was still up for it, and after some indecision so was I. We ran for 4 miles and I was hittin the hurt at the end from not eating enough. Felt good once I got food in me though.
Saturday 22 miles
am Ran with Taylor on Highline trail. It was 40 degrees and raining and we were planning on 18 but at 8 miles we were starting to get cold so turned around. It's a good thing we did as the last couple miles we were freezing!
pm Taylor suggested we do a swim so I had to man up and do it. Was good though and it kind of stretched me out from the cold run. Swam 2300m with a main set of 500, 400, 300, 200, 100. Timed the 500 in 7:00 which was quite good. I'd be pumped to swim under 20 this year for 1500m.
Friday 5.5 miles.
Was going to swim but ended up way too busy so just had to run. Took Primo out for a stroll on the Cherry Creek Path.
Thursday 16 miles.
Lookout Mtn ride with Jocelyn. Felt crappy on the way out but rode up in 22:15 which is a good time. The new frame that Steve helped me build up is feeling great.
Wednesday 10 miles.
am. 5 miles. Same swim as Monday. 500m's in 8:26, 8:16, 8:19, 8:43. Was feeling very tired so took it quite easy.
pm 5 miles. 35 minutes of crossfit. Did loops of 2min on the treadmill and 1min of a crossfit exercise (push ups, sit ups, etc). Want to get in 1 of these a week.
Tuesday 12 miles
12 miles on Highline Canal with 6 miles in the middle at tempo pace. Split 5:49, 6:09, 5:47, 5:46, 6:05, 5:35 (35:11 for 6 miles). Felt good. Was pretty hot and I was out at mid day which made it tough.
Monday 5 miles
Easy day. Swam 2000m straight in 33:04. 500m in 8:10, 8:19, 8:19, 8:14. Finished with 100m.

Week of March 12 - March 18 Week Total: 100 miles
Sunday 25 miles
Big day. Started off with a 2:00 run at Boulder Res with Taylor and Carl. I thought I was going to be the slob in the group going out for a drink the night before but thankfully they both outdid me with their own boozin. I felt pretty good throughout and the pace was fine, around 7:00. After that, Taylor and I hopped on the bikes and rode a loop of the 5430 Long Counrse bike--33 miles. Felt real good after. Taylor claimed biking afterwards helps the legs and suprisingly he was right. New bike felt MUCH better than the old rig. Finished it off with a solid meal at Turley--even went Boulder style with a wheatgrass shot.
Saturday 18 miles
2:00 total bike ride. Met Taylor at Chatfield to meet up with a group ride I'd heard about. At 10am 50 guys from various local team come out of the woodwork and it's on. There's no pleasantries and it's a simple 1:00 hammerfest. Taylor and I ride halfway up Deer Creek after that then jumped straight into a 40 minute easy run on the dirt at Chatfield to shake out the legs. Good day. Went over to Steve's after to build up my new frame.
Friday 13 miles.
am. 8 miles. Ran on Highline Canal. Primo hung on for 6 miles, a major breakthrough for the pup.
pm. 5 miles. Easy swim at Rude with 4 x 200y around 1:45.
Thursday 12 miles.
Ran out and back 4 miles on Cherry Creek with Primo then a loop of Wash Park. 1:24 total.
Wednesday 6 miles.
Easy day. 42 min swim at Wash Park.
Tuesday 16 miles
Rode Lookout with Kalen. Felt good but none to quick on the climb, only worked the 2nd half. 3:15 total ride.
Monday 10 miles
Bike ride with Steve from Wash Park to Cherry Creek Res for a loop. Quite tired.

Week of March 5 - March 11 Week Total: 69 miles on 5 days.
February 25 Sunday 16 miles
1:51 of running with Carl in Boulder. I finally got a bit of sleep and felt good today. Pace was steady throughout, neiter fast or slow, probably about 6:45 pace. Good to fianally get in a good length long run.
February 24 Saturday 8 miles
3200m swim at DU with Jocelyn. Main set of 400m, 300m, 200m, 100m followed by 2x (200m, 150m, 100m, 50m.) Swam the 400 in 5:35 which was good. Very tired though from not sleeping much this week.
February 23 Friday 0 miles.
Was thinking of taking the day off and only having 6 hours between 10 hour shifts at work sealed the deal.
March 5 Thursday 5 miles.
Swim drills on my own at Rude.
March 5 Wednesday 19 miles.
am 8 miles/3000m swim workout with DU masters. Lots of kicking which didn't agree with my tired legs.
pm 11 mile run. Ran to Wash Park for 2 loops on the dirt. Felt decent enough.
March 5 Tuesday 20.5 miles
am 7.5 miles. Looped around Cherry Creek Res. Met up with Steve on the way and we rode for a bit.
pm. 13 miles. Brick workout. Tempo rode for 40 minutes to Cherry Creek for a workout with Steve and Phidippedes Track Club. Then ran 4 laps, 3 with stride. Then ran 1200m, 1600m, 1200m, 1600m with 1 lap breaks (2 minutes). Ran 2:45, 5:12, 3:54, 5:18. Tried to run fast from the start then settle in to get used to coming off the bike. 1 mile of strides to finish then 3 mile cooldown with Ed.
March 5 Monday 0 miles
Planned day off to start easy week.

Week of February 27 - March 4 Week Total: 90 miles
March 4 Sunday 15 miles
Lookout Mtn Ride. First time of the year for this ride and it felt good. 3 hrs total. Climbed in 23:08. Taylor was pushing the middle part on the way up which got us going but it seemed like the wind wasn't in our favor today.
March 3 Saturday 8 miles
Easy 64 minutes on the bike trainer.
March 2 Friday 15 mile.
9.5 miles easy with Ofer around Wash Park then to the pool for 45 minutes of swimming, mostly drills.
March 1 Thursday 16 miles
am 8 miles--64 minutes on the stationary at a decent pace.
pm 8 miles/3200y swim workout with the tri club.
February 28 Wednesday 6 miles.
Ran on Highline Canal. Was going to get in a longer day today but it was snowing so I saved the good training for tomorrow.
February 27 Tuesday 21 miles.
am 8 miles. 1:30 on the road bike. Rode from the house to Cherry Creek Res for a loop.
pm 13 mile run. Ran to Wash Park for the RMTC workout. Workout was 4 sets of 1200m, 1 min break, 800m. Ran it at about tempo pace. Felt good and was able to go quick comfortably. Ran back for cooldown. Long day of training.
February 26 Monday 10 miles.
am Skied at Winter Park. Skied some good bumps, legs were knackered.
pm. 60 minutes of total immersion swim drills. Getting the hang of it now.

Week of February 19 - February 26 Week Total: 93 miles
February 25 Sunday 13 miles
Ran with Zeb on the Cherry Creek Path to the Highline Canal. We kept it relatively slow, I was feeling quite tired from the miles I put in this week. Hopefully I'll get used to the larger load so I can get in a good base over the next couple months.
February 24 Saturday 12.5 miles
Ran 4 miles with Primo the wonderdog then ran a loop of Wash Park. 1:25 total. Felt pretty good throughout, held back so I can get in some more miles tomorrow.
February 23 Friday 8 miles
am 5 miles. Easy road bike ride with Jocelyn.
pm 3 miles. 35 minutes of swim drills.
February 22 Thursday 17 miles
am 13 miles. Ran 2 laps of Wash Park via Bonnie Brae. Nice to run on the dirt again. Felt good, just kept it steady, nothing much. Back via Bonnie Brae. Trying to cool the intensity of the work for the next couple months and up the miles a bit to get in a good base.
pm 4 mile. Easy spinning on the stationary trainer/
February 21 Wednesday 16 miles
am 13 miles. 2.5hr road ride. Rode from Bear Creek Park for 5 loops of Red Rocks/Dinosaur Ridge loop. I've never done this ride before and liked it alot. There's 3 climbs on the loop of a few hundred feet so it's an undulating ride, a good workout.
pm 3 miles. Total immersion swim drills
February 20 Tuesday 9 miles
am 6 miles. Easy road ride in Wash Park. Finally got to take the bike outside again. Felt like junk and was getting passed by everything and their great grandmother.
pm 3 miles. Swim drills. Decided I'm going to try Total Immersion techniques for the next couple weeks and try to improve my form.
February 19 Monday 17.5 miles
am 12.5 mile. Ran Wateron Canyon on my own. Didn't even go hard and ran it in 1:24, 4 minutes faster than a couple weeks ago. Shows how much a rest can freshen the legs.
pm 5 miles. 40 minutes on the stationary bike.

Week of February 12 - February 18 Week Total: 14 miles on 2 days
Planned off week before the big charge towards the summer season.

Week of February 5 - February 11 Week Total: 58 miles on 6 days
February 11 Sunday 0 miles
February 10 Saturday 15 miles
USATF XC Championship. Place: 65th Distance: 12k Time: 42:22 (5:40 pace)
Pictures 1
Pictures 2
This race was quite mediocre. My plan was to go out easy and attack after halfway but I got a bit excited too earlier on and by 1/3rd into it I was already just holding on. When I started feeling tired at that point I had a hard time getting out of it and getting the legs moving again. The course was very muddy and this seemed to make it feel like a long 12k and the guys who held back early really finished stongly. I've been good at running a smart race the past couple years but not today. It's bit dissapointing as alot of things seemed in place for me to shine today: my fitness, it being in Boulder, and the poor footing. But the good news at least is that in a poor race I was still able to run 5:40 pace at altitude in the mud for 12k. So my fitness is there and after a week off this coming week I'll be able to get in more base work and get into even better shape for the tri season. I'm also happy that with the added emphasis on biking and swimming this winter my running hasn't dropped off, if anythings it's improved.
February 9 Friday 4 miles
Easy 32 minutes on the bike trainer. Feeling ready to go for tomorrow. Got the night off of work which will let me rest up.
February 8 Thursday 8 miles
Tri club swim workout--3000m total. Kept the intensity lower than usual to rest up.
February 7 Wednesday 10 miles
Flew back to Denver and ran when I got in. Went to Wash Park and ran 20 minutes of 30 seconds on 60 seconds off just so I'm not doing nothing all week before the race. Felt good enough.
February 6 Tuesday 8 miles
Easy run with Paul and Rob on the Charles, 1:00 total.
February 5 Monday 13 miles
Long warm-up to the track to watch Amy run. 2 mile warm-up with Paul then ran 2 sets of 1 mile, 1k, 1k. With the race Saturday I kept it easy and at tempo intensity. Ran 4:57, 3:03, 2:58 for the 1st set and 4:47, 2:59, 2:56 for the 2nd set. Had rests of 2 minutes and 4 between the 2 sets.The times wern't that fast but I was happy with them based on the effort which wasn't too much. 2 mile cool down.

Week of January 29 - February 4 Week Total: 74 miles on 6 days.
February 4 Sunday 0 miles
I was going to do an easy day but with flying to Boston and feeling tired yesterday I opted for an off day.
February 3 Saturday 13 miles
Ran the same Waterton Run as last week with Taylor and McGurk. Felt somewhat tired and tight, get it on the easier side.
February 2 Friday 14 miles
am 8 miles. Swam 3000m on my own at Rude. Was feeling pretty tired and did 3 x 500m as a main set but not very hard and didn't even time it.
pm 6 miles. Ran on the treadmill at work. 6 miles at 6:45 pace. Felt better than this morning.
February 1 Thursday 5 miles
Easy day. 40 minutes on the bike trainer.
January 31 Wednesday 18 miles
am 5 miles--40 minutes on the bike trainer. Medium pace.
pm 13 miles. Workout at Wash Park with Ofer and Kalen. Ran 2 x 20min on a 3 min break. It was cold, 12 degrees, and it snowed making the road icy but it turned out to be a good workout. The slippery road made it fun because one person would get traction and put in a surge and this would go back and forth the whole interval. Long 3 up and down. I'm actually looking forward to going to Boston this weekend for the better weather, never thought I'd utter those words.
January 30 Tuesday 17 miles
am 9 miles. 1:13 on the stationary bike with 4 sets of 4 minutes at 105rpm followed by 1min easy, 1 min at 120rpm, 1 min easy, then another set. Felt good, my turnover on the bike is really improving.
pm 8 miles. 3000m swim at DU with Jocelyn. Main set was 400m (5:22), 2x200m (2:37), 4x100m (1:18), 8x50 (39's). 15 seconds average breaks. This was a really tough workout and I was working very hard as it went on. Very good times for me though, gettin quicker!
January 29 Monday 7 miles
Easy swim at Rude with some drills and easy 100's. Recovery day.

Week of January 22 - January 28 Week Total: miles
January 28 Sunday 13 miles
Ran at Wateron Canyon with some guys. 1:28 total, medium pace, a bit sore from yesterdays race. This is a dirt road that's closed to traffic but plowed in winter I recently learned. Gonna start running alot here in the winter.
January 27 Saturday 11 mile
Best XC Race. 15th place in 21:28 for 4 miles. Ran 27 seconds slower than last year but it was much harder condition than last year so I feel it's an improvement. Split 5:14, 5:10, 5:24, 5:40. Miles may have been off a bit as I don't think I slowed down that much. I was happy with this race, I was able to hold on with some good guys and it's got me thinking I could pace well at nationals in two weeks. Got a piece of wood stuck in my stuck that I decided to stop and take out which was annoying but other than that everything was smooth.
January 26 Friday 0 miles
Decided to do the Best XC Race tomorrow so taking today off to rest up a bit. I'd rather run the day before a race but I do want an off day this week.
January 25 Thursday 16.5 miles
am 8 miles. 1:00 on the stationary bike with 20 minutes at 105 rpm.
pm 8.5 miles. 3200y tri club swim workout. Lots of short intervals.
January 24 Wednesday 6.5 miles
Easy run with Steve Pye. 3 inner loops of Wash park.
January 23 Tuesday 17 miles
am 9.5 miles. Ran with Ofer and Kalen to Mile High for a workout. Ran 2 lap, 1 lap, 2 lap, 1 lap in 6:48, 3:09, 6:50, 3:10. Felt smooth and good today, was pleased with the times--each lap is about 5 seconds longer than a kilometer. I'm starting to like this workout spot alot, it's good to get in some hills during the intervals. 1:05 total.
pm 8.5 miles. Swam 3200m with Jocelyn and Tanner at DU. Swam a main set of 6x200m, 6x150m on about 15 second breaks. This workout was pretty tough and I was quite tired by the end. Swam 2:45-50 on the 200's. I only had 1.5 hours between the workout but it didn't seem to bother me.
January 22 Monday 5 miles
Very easy swim at Rude with some drills. Recovery day.

Week of January 15 - January 21 Week Total: 90 miles
January 21 Sunday 7.5 miles
Easier ride on the stationary bike. Increasing the rpm's every 10 minutes to get them to 105. 1:00 total.
January 20 Saturday 15 miles
Long 15 with Zeb, 1:48 total. Ran to Mile High and ran 2 loops then came back. Legs were feeling very tired, I can definitely feel the extra mileage from the last two weeks. Still cold--23 degrees.
January 19 Friday 15.5 miles
am 10.5 miles. Ran to Confluence Park plus a 4 minute add on. 1:15 total. Did an easy workout of 30 minutes of 30 seconds fast, 1:00 easy. Felt a bit tired but good otherwise.
pm. 5 miles. 40 minutes on the bike. I've watched the Lance vs Ullrich 2001 Alpe d'Huez climb 4x in the last week, I gotta get more videos.
January 18 Thursday 9 miles
Tri club swim. 1:08 total. Swam 4 sets with lots of breastroke, backstroke, and fly which I'm not used to. Did my best to keep this as an easy day.
January 17 Wednesday 18 miles
am 5 miles. Fairly easy swim at Rude with 6 x 100y on cruise interval.
pm 13 miles. Started off on the bike for 40 minutes at a higher rpm then went out for a long 8 run--58 minutes. The roads are still snowpacked which makes the running tough. Felt strong though, solid day.
January 16 Tuesday 18 miles
am 8 miles. Swam with Jocelyn at DU with a main set of 500m (7:00), 400m, 300m, 200m (2:48), and 100m (1:18) all on about 1 minute rest. I was pumped after the 500 as it was a 45 second best for that distance which is the benchmark distance for me. I usually swim alone and having Jocelyn in the lane over helped a ton.
pm 10 miles. Worked out with Ofer and Kalen. Ran from their place to Mile High Stadium and ran loops of the stadium. The loop is about 4 seconds over 1k and is fairly hilly. We ran 6 intervals with 2 minute breaks in: 3:14, 3:16, 3:16, 3:21, 3:14, 3:09. It was very cold with some ice on the ground but Ofer and I really worked together on this one to get it done. This workout felt great and was my first faster workout in a little while.
January 15 Monday 7 miles
1:00 on the bike trainer. My RPMs are usually at 88 so I tried to keep an easy gear on this ride and keep it around 103 which felt odd at first but increasingly comfortable as the ride went on. Hoping this will help my running turnover as well as my biking. Easy day all in all.

Week of January 8 - January 14 Week Total: 93 miles
Great week of training. I've been feeling like I'm not quite "there" in terms of fitness but I think this was my week of getting back on track. This was one of my higher weeks ever at altitude and I'm still feeling strong at the end of the week. A couple more weeks and I'll be ready for a good run on February 11th in Boulder.
January 14 Sunday 15 miles
Did a long run from the Olympic Training Center and hit the streets of CO Springs. It was a tough one--9 degrees and all alone but it was a good session. The streets were snow covered which made it tough but I concentrated on just trying to keep good form throughout rather than trying to make it a quick one which would have been fruitless. 1:46 total. Trying to decide what triathlon to open the season with--70.3 California on March 31 or Wildflower on May 5--can't figure it out and want to just decide on one so I can set my mind on it.
January 13 Saturday 15 miles
am 4 miles. Quick 28 minute swim at the OTC pool. Warmed up then did a main set of 9x100m on 1:40.
pm 11 miles. 1:31 on the trainer with Mike Sharkey. Included 2x15 minutes with 5 minutes between.
January 12 Friday 9 miles
am 6 mile run with Will Kelsay. Easy on the snowy streets.
pm 3 miles. Very short 20 minute swim.
January 11 Thursday 15 miles.
Good long run. Ran alone on the Cherry Creek path to Downtown then south to Rude Rec Center and a loop around Mile High Stadium and back. 1:42 total. Felt good and just kept it steady. After this I drove down to CO Springs to the training center.
January 10 Wednesday 16.5 miles.
am 12 miles. Ran to Wash Park with Amy and did a workout of 5x5 minutes with 1 minute breaks. Still getting over a cold but was able to run strong. Concentrated on keeping it at just the right effort where I could run comfortably.
pm 5 miles. Swam 2000y with a main set of 5x50y, 3x100y, 5x50y all on cruise interval. Tomorrow I'm going to the Olympic Training Center until Sunday for a tri camp which I'm looking forward to but hopefully I'll be able to train well while there.
January 9 Tuesday 10 miles
am Skied all day at Winter Park. Feeling better.
pm 40 minutes on the stationary trainer. Felt good, in much better health today.
January 8 Monday 12.5 miles
am 57 minutes/3100y in the pool. Had to take it easy due to the cold so did 5x100y on cruise interval and then a steady 1000m. Still feeling back from the cold, like I can't get a whole breath of air.
pm 4.5 miles. Easy run at Wash Park with Amy, Kevin, and Jocelyn. Felt very bad and tired.

Week of January 1 - January 7 Week Total: 56 miles
January 7 Sunday 12 miles
Ran with Kevin on the roads. Still feeling pretty sick and worn out. This mixed with the terrible snow covered roads led me to shorten this run from 15 miles. Havn't gotten in a good long run in weeks, it feels impossible to do with the horrible streets.
January 6 Saturday 4 miles
1:15 on the snowshoes to get back from the cabin to the car. Very cold, 5 degrees. Still sick so this was all I did today.
January 5 Friday 0 miles
Got a cold, I hate getting sick.
January 4 Thursday 12 miles
am 8 miles. Swam 57 minutes at the Steamboat Hot Springs pool. The town of Steamboat has a nice setup where they pump in the hot springs water into a lap pool so you can swim outside all winter.
pm 4 mile. 1:15 snowshoe trek with Amy to a National Forest cabin.
January 3 Wednesday 15 miles
am 8 miles. Short 1.5 mile warmup then a 30 minute tempo run along the bike path. The altitude in Steamboat is 6,700ft and I was surprised that I could feel the difference from Denver. Tempo went good though and kept the pace even.
pm 2 hrs of cross country skate skiing. XC skied for the first time, definitely a great workout, I'd like to do this more.
January 2 Tuesday 13 miles
am Skied all day at Steamboat.
pm 9 miles. Ran along the bike path in Steamboat. Easy run.
January 1 Monday 0 miles
Planned day off.

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