monthly training milage October 2011 through February 2012

I took full advantage of my off triathlon off season this winter! I also added my year end mileage in this post.

October 2011
Bike 556.6 miles
run 161.5 miles

November 2011
bike 424.8 miles
run 82.5 miles
swim 8,448. yards

December 2011
bike 351.7 miles
run 62 miles

January 2012
bike 500.4 miles
run 41.9 miles

February 2012
bike 373.3 miles
run 52.6 miles

2011 mileage
bike miles: 4,410.6
Averaged 367.5 miles a month,
84.8 miles a week.

2011 run miles: 1057.8
averaged 88.15 miles a month,
20.3 miles a week.

2011 swim yards: 48,040.4

2010 mileage
Bike 4,505.6 miles
averaged 375 miles a month,
86 miles a week

run 775.7 miles
64.5 miles a month,
14.9 miles a week

swim 5,258.3 yards

2009 total
bike miles 3915.3
averaged 326 miles a month,
75 miles a week

total run miles: 705.1
58.75 miles a month,
13.5 miles a week total
swim miles 102,960 yards

productive 2 weeks

I've been very productive. In the last 14 days I've worked 179 hours at the prison, biked 152.1 miles, and ran 40.5 miles.

Monthly miles August miles

I've finally been able to pick up my bike miles. They were over 500 miles for the 1st time since last July. This month's run miles are over a 100 miles for the 1st time since Feb. My swim miles are still pathetic. & I just started a strength training regimen that will target my weak spots of glutes & lower back the last day of the month.

outdoor Bike miles 363.9
Bike trainer miles 162.5
Total bike miles 526.4
run miles 106.2
Swim 7720 yards or 4.3 miles

training miles for July 2011

I've been doing my best to pick up my milage, but with me watching our 3 kids during the day while my my wife is going to school, painting the entire interior of our house, staining our porch & fence, & me working an average of 68 hours a week I've struggled to find the time this month- every month this year actually.

Last July I cycled 625 miles while still running almost 90. This month my bike miles is around 2/3's of last years and my cycling shows it too. The good news is my running is as good as it ever has been.

July's totals

bike
369.1 outdoor miles
113.7 indoor roller miles
482.8 total miles

running
88.3 miles

swimming
11,200 yards (6.36 miles)

monthly miles

Jan 2011
bike 160.2 miles
run 107.5 miles

Feb 2011
bike 210.6 miles
run 57.8 miles

March 2011
bike 262.8 miles
run 59.1 miles
swim 375 yards

April 2011
bike 415 miles
run 74.3 miles
swim 1968 yards

May 2011
bike 289.9
run 83.9
swim 6593.5 yards

June 2011
bike 346.5 miles
run 87.6 miles
swim 3827 meters

Monthly miles

Jan 2011
bike 160.2 miles
run 107.5 miles

Feb 2011
bike 210.6 miles
run 57.8 miles

March 2011
bike 262.8 miles
run 59.1 miles
swim 375 yards

April 2011
bike 415 miles
run 74.3 miles
swim 1968 yards

May 2011
bike 289.9
run 83.9
swim 6593.5 yards

I'm in the beginning stages of my base phase, so my milage is much lower than I'm used to. I must say I'm enjoying this a lot. From Nov- July last year I was averaging 550 bike miles and 90 run miles a month. Athough I was fast, I just dont think the extra speed was worth it. I have much more time with my babies now. I think we're all happier now.

big training month & a first taste of this unusual organic veggtable

The month of March was the 1st time I completed more than 575 miles of cycling & more than 100 miles of running in 1 month! I felt like I made huge fitness and speed gains on my fitness the month of March. Perfect timing since my A race, The Atomic Man Duathlon is on April 25th. Aprils miles wont be as high because I'll be tapering for, that's right, my A race, The Atomic Man duathlon!!!! My 3 goals for my A race is

1) breaking my race PR of 67 minutes
2a)taking top 3 over all
or 2B)taking top 10 overall
3)taking 1st place in the 35-39 age group


I'm eating my first meal made with local Prickly Pear cactus. I harvested it from my yard, burned off the thorns, cut off the skin, and then sliced up the meat & threw it in my salad. Tastes like green beans. It doesn't get any more local and organic than this!!!

My current weight is 193. I've been stuck at this weight for 2 weeks, but rather than becoming frustrated & risk falling off the wagon I'm going to stay consistent, motivated, and weather this storm! After all, I'm only 1 pound away from having lost 100 pounds total! If I end up maintaining this weight, I'm ok with that because I'm faster at this weight than I've ever been. But I believe I'll get past this speed bump and get to one of my 2 goal weight of either 182.5 or 175.

My next race is this this Saturday April 3rd. It's the Wind triathlon at White Sands Missile Range New Mexico. Wish me luck & tune in here for my race report!

Chili Harvest Triathlon

I'm packing for the Chile Harvest Triathlon which will be held tomorrow in Soccorro NM. The Chili Fest is the state club championships. I'll be racing for the NM Outlaws who are state champions for the last 3 straight years. This year we're having some tough competition from the Las Alamos Triatomics & Endurance Endeavors.

The state club championships will be my last race of the year for the SW Challenge series. Right now I'm ahead of the SW Challenge Series in the Clydesdale open division, I have a total of 66 points. My 2 closest competition has 46 & 34 points. I'm well ahead, but each of them knows I have a baby due soon & am unable to race the rest of the year- except for the Redman, which isn't part of the series. There are 9 races left in the series after this weekend. Plenty of races to surpass my measly 66 points. But I'm still hoping to wrap up the series & win my division for the third straight year if I can finish tomorrow in first place. If I can do that I'll have 76 points Which would still allow plenty of time for my competition to overcome:(

In 2006 I finished the Chile Harvest triathlon with a poor performance- yet still setting a PR with a time of 1 hr 27 minutes.

I'll be showing up at the race start this year weighing 207! I'm about 20 pounds lighter than I was when I PR'd this race in 2006. I'm pretty sure I'll be able to be a few seconds faster on the swim, I'm expecting to average over 18 mph on the bike this year which will be an increase of 5.5 mph from '06!!!! & I think I'll be about 1 minute faster on the run. All things considered I'm hoping to finish no slower than 1 hour 15 minutes which will knock off 12 minutes from my PR. Keep your finger crossed, because I really need the series points!

As I said earlier I'm weighing in at 207. I'm 7 pounds from my goal weight of 200 by the Redman half Iron on Sept 19th. & I'm 22 pounds from my ultimate goal of 185 which is the weight I'd like to try & maintain & race at all next season.

This month I had a great month of training. I thought I had hit a 600 mile month, but when I doubled checked my #'s I realized I missed it by 21 miles.

Swim 16404 yards
Bike 578.5 miles
Run 72.25 miles

pain is my reward

After my DNF in Nov of last year I advised my coach Pete Alfino of Mile High Multisport that I was going to do everything within my power to lose weight so that I could be a better triathlete. My coach advised me that not only does being lighter make a triathlete faster, it also makes their bodies more able to handle larger training loads. Those aren't his exact words, I'm paraphrasing here, but that's the gist of it.

Apparently Coach Alfino thinks sub 190 is light enough to reward me with some serious pain. The month of June is going to be the hardest month of training I've experienced in my life. I'm really looking foreword to it. Here's the fun that I'm scheduled for in the month of June....
6th 10 mile run
7th 100 mile bike
8th off
9th 3100 yard swim
10th 40 mile bike
11th 60 mile bike
12th 40 mile bike
13th 3000 yard swim
14th 30 min run/1hr bike/30 min run/1hr bike
15th off
16th run 14 miles
17th 3400 yard swim
18th 1.5 hrs of hill work on the bike
19th run. 2 mile warm up. 5X800 meter intervals. 2 mile C/D
20th 3300 yard swim
21st 2 hr 45 min bike with 40 minutes at threshold
22nd off
23rd 14 mile run
24th 2850 yard swim
25th 1.5 hrs of hill work on the bike
26th run. 2 mile warm up. 5X800 meter intervals. 2 mile C/D
27th 3300 yards swim
28th 4 hrs of 20 minutes easy, 40 minutes zone 3. Followed up with a 45 minute run
29th off
30th run 30 min on treadmill

After this Ironman Arizona will be like a recovery day. This will be intense! This is why I call my coach "The Mad Scientist". I've got better results in any 4 months of being trained by him that I have in any year of being coached by another coach or any 1.5 years of self coaching. On top of getting in phenomenal physical form, this month will be the month that I get to my racing weight. Coach Alfino told me he doesn't want me losing weight once we get into the big blocks of Iron training. It would be entirely to exhausting on my body to be at a caloric deficit while putting in such hard & long training miles. So after this month, wherever I'm at with my weight I'll be just trying to maintain until the November Ironman Arizona.Thanks for tuning in. Peace!

Training stats

I had to post my training miles on my NM Outlaws triathlon team web sight tonight. I had no idea I was training as much as i have been. My coach even wrote me an email telling me to be careful not to go into overtraining or get burned out. At the time I had no idea why. But now that I saw my training stats I'm shocked. I had no idea I was training so studiously.

Total training this month (only 17 days into Jan too!) 40hrs 15 minutes.
last week alone was 16 hrs 9 min.
Biked 160 miles
Ran 51 miles
swim 10,950 yards
8.5 hrs of strength training
3 hrs 1 min of core.

weekly miles/monthly miles

Weekly miles: recovery week
swim 1300yd
bike 40.9
run 7.89
MTB 6
streangth 1.5hrs
stairs 2 miles
weight: 229

July miles
52:41 hrs trained
swim 8729 yds
Bike 209 miles
run 50 miles
stairs 6 miles
MTB 42 miles
Brick154 miles
Race 11miles
streangth 4.5 hrs

Junes miles

48 hrs training in June
Bike 170 miles
run 60 miles
running stairs 9.7 miles
MTB 41 miles
Brick 191 miles
raced 16 miles this was the Gallup triathlon. I did 400 meters swimming during that event. Which means I did actually swam this month:)

The 4th week of June I was only able to do 2 workouts. A Co-worker got stabbed at work so we've been slammed with overtime. Unable to workout regularly.

The 3rd week of June my family and I went to Co. for vacation. Had no internet service, so that's the reason the last 2 weeks I haven't been able to keep up on my fellow bloggers entries. I'll play catch up today. Sorry fellow bloggers, I didn't mean to neglect you!