Week #12 - Summary

WEEK # 12   - Total Distance/Time  - (4 Weeks till IMWI)

Swim = 9,720 yds (2.4 hrs)

Bike = 54.6 miles (2.7 hrs)

Run = 8.3 miles (1.4 hrs)

CrossFit = 2 WODs (1 hrs) 

TOTAL =  7.5 Hours    

Recovery Week !!!  I've backed down on Olympic Games watching, which means, more sleep.  As for training, with the exception of swimming, I took a "break" in all other activities. My legs are happy as they were pretty sore and beat up from last week. I did some rolling with the Trigger Point foam roller and some stretching. Also got a massage and took an Epson salt bath. Ready to tackle next week. What’s left, really, is 3 weeks of training, 1 of traveling, then GO TIME ! I've been trying to be a bit more careful with the diet. More “Paleo” with the occasional treats.  I don’t allow my body to feel hungry though. I just try to give the right foods… at least for the next 4 weeks... Then, celebrate with cheese curds in Madison after crossing the finish line!!!

SWIM:

Yesss! As boring as it sounds, I finally talked myself into doing a 2000 yds non-stop swim. I was able to be comfortable at a pace no too far off my 2010 'swim shape'. I finished in about 27 minutes (1:21.5 / 100yd pace).   I’m feeling comfortable again!  I did 2 races with wetsuit earlier this year and I HATED it. It feels so restrictive in my upper body and my legs feel way to high and can’t even kick. I wanted to buy a new one for IMWI. But I just couldn't pull the trigger. They’re just too expensive and I didn’t want to take the time to research them.  So, I’ve decided to train with my current wetsuit and get used to it. If I can get 3 or 4 wetsuit swims before IMWI I should be OK… If not, I’ll go without a wetsuit.  My first wetsuit training swim was a 2-miler in the Indian River Lagoon. I felt pretty good and the suit wasn't uncomfortable. I tried not to let the Brian the Lumberjack go (he's gotten pretty strong). 2 or 3 more swims like this and I should have the confidence I want for the 2.4miles @ WI.

BIKE:

It was an easy recovery week on the bike. I did 2 sessions and felt GREAT on both. I’m feeling stronger. Next week I’ll be challenging myself in the hills around Clermont for 100 miles. Looking forward to that

Here is the 35 mile ride afer the 2 mile wetsuit swim.

RUN:

Fun week. Speed session was barefoot in a soccer field. I did 200mts sprints. Being barefoot and running fast (for me) was a lot of fun.  I also did 2 x 2 mile repeats in my local bridge where I’ve been doing most of my “hill” training. I tried out my new shoes (Nike LunarGlide +3). They felt good.  The bridge workout was pretty tough. Jeff “Seabiscuit” joined me, but he dominated that session. He had the Newton’s on so it’s a bit of an un-fair advantage. I have my longest run of 16 miles in 2 weeks. Let’s see how it goes !

WODs:

Just did 2 WODs during this “Recovery Week”.  Went light on the weights. Felt pretty good.


IM Foundation:

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Help me reach my goal HERE

Got my 80's tri outfit on !!! 

12 minute ice bath - You should try it !!!