Monday 21 March - Sunday 27 March 2011

Written Sunday 3/27 - It's been a challenging week. Finally started back to work full time. I was excited to receive my official coaching certification from USATriathlon in the mail on Saturday. The past couple of weeks I've been in touch with CCFA, the Crohn's and Colitis Foundation, as they are looking for a coach for their new triathlon Team Challenge program. With my health history including ulerative colitis, my success as a triathlete, my teaching and coaching background, and my USAT Level 1 coaching license, I seem to be an excellent fit. I am excited at the prospect to say the least!

Ironman Cali 70.3 is this Saturday and I'm in a modified taper mode in hopes of doing well. I don't want to lose sight of IMTX in May so I wouldn't call this just past weekend or the coming week a full taper. On the other hand, with the calf injury, attending a Shiva for a friend who lost his mom, going back to work, and celebrating Linda's birthday, I had to cut some of the workouts anyway. 

The right gastroc is in pretty good shape after resting it for 17 days. I took nearly 1 week of running off completely and then did a week of only water running. This past week I got in 2 - half hour treadmill sessions and 1 - 15 min road run as part of a brick. Then on Sunday, after a strong 3 hour ride I did a 45 min run as a brick. There is no pain during running and I am very optimistic. The effort for the brick workout on Sunday may have been a little too hard but I found it hard to pull back given how the past couple of weeks have gone. It may not have been the best thing for the 70.3 but it was very appropriate for IMTX in May.

Weighed 154 lbs during the week.

Week Totals
Swim 3 times - 9500 yd
Bike 4 times - 3x Trainer 4:07; 1x Road 2:59 (55.3 mi)
Run 5 times - 2x run 1:00; 2x treadmill 1:00; 2x water run 1:45; 2x walk :36;
Strength Training - 1x upper, 2x core (BOSU routine 1x), 1x lower
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Mon 3/21  rest day
walk 20 min
Tue 
am -swim 3050 yd, 45 min water run
pm - strength training
Wed 3/23
am -Trainer bike ride 1:30
8 x 5 min Hard gear/3min recovery
HR146max/122ave
pm -Swim 2650 yd; Core + BOSU routine
Thu 
am -Trainer bike ride 1:45
Didn't do scheduled brick due to calf.
HR139/124
pm -Treadmill Run and Walk :30
Fri 3/25
am -Brick (modified) :52 trainer ride/ :15 road run
:52 trainer ride HR125/114ave; :15 run HR132/122ave
pm - Walk :16; Celebrate Linda's birthday!
Sat 3/26
am -Swim 3800 yd; 60 min Water Run; 30 min Treadmill; 22 min Sauna
600 wu; 3000 Fr - 43:30 (709, 711, 713, 715, 720, 722); 200 sd
60 min water run
30 min treadmill run in warm top and sweatshirt
22 min sauna
pm -Celebrate Linda's birthday!
Sun3/27
am - Brick - ride 2:59, run :45
Road bike ride 2:59; 55.3 mi
HR142/123ave; zone1- 3.5 min, z2- 22, z3- 2:19, z4- 14, z5- 0
Road run :45
HR146/135ave; z1- 0, z2- 1min, z3- 10, z4- 34, z5- 0
pm - no strength training