Week Two Training and Totals

Tuesday 12/13/2011
Run 5:00 am
5.4 miles
Total Time: 48:14
Pace: 8:56

Swim 4:30 pm
W/U: 6x100
Main: 4x400
C/D: 2x150 pull
Total: 2500 yards

Wednesday 12/14/2011
Bike 5:00 am
60 min. easy ride on the trainer.

Swim 5:00 pm
W/U: 5x50
Main: 2x500
the first was 9:51 the second was 9:24.
C/D: 250
Total: 1500 yards

Thursday 12/15/2011
Bike 4:30 pm
wu: 10:00 at RPE 2-3
main: 5 x ( 5:00 at RPE 3-4 with last30 seconds fast spin at RPE4,
2:00 at RPE 2 )
Total time: 45 min

Friday 12/16/2011
Swim 4:30 pm
speed day
wu: 300 continuous.
main: 10 x 100 descend 1-5 and 5-10
2 fast times were 1:38 and 1:36
cd: 200 continuous
Total: 1500 yards

Saturday
Run 7:45 am
7.08 miles
1:07:00 total time
9:27 pace

Sunday
Ride 1:30 pm with Tiffany
33.30 miles
1:56:33 total time

Total

Swim: 5500 yards
Bike: 3 hours 45 min.
Run: 12.48 miles

Week One Training and Totals

Sunday 12/04/2011
5 miles @ 8:43 pace
43:44 total time

Monday 12/05/2011
Swim
WU: 200 swim, 200 pull, 50 kick, 200 swim
Main: 1500 in 34:12
CD: 4x50
Total: 2350yds.

Tuesday 12/06/2011
Bike
60 min bike

Run
5 miles on the treadmill
Total Time: 46:22
Pace: 9:16

Wednesday 12/07/2011
Swim
4x75 last 25 of each backstroke
3x400 each harder than the last
1st-8:54
2nd-8:14
3rd-7:44
150 cool down
Total: 1650 yards

Thursday 12/08/2011
Run
8 miles on the Longleaf Trace with Jenny.
Total Time: 1:12:58
Pace: 9:07

Friday 12/09/2011
Bike
45 minutes, on the trainer
wu: 10:00 at RPE 2-3
main: 4 x ( 5:00 at RPE 3-4 with last30 seconds fast spin at RPE4,
2:00 at RPE 2 )
cd: 7:00 work down to RPE3 then RPE2 to finish

Saturday 12/10/2011
Swim
Speed Day
WU: 400 continuous. Last 50 in each 100 is a kick.
Main: 8x100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25Hard)
CD: 6x25, each slower than the last.
Total: 1350 yards

Sunday 12/11/2011
Bike
90 min long ride.

Totals
Swim: 5350 yards
Bike: 3.15 hours
Run: 18 miles

Here is some motivation for EVERYONE!

I found this while running on the treadmill yesterday. I think that EVERYONE could use this in their everyday life. There are a lot of great quotes that I plan on using in my classroom very soon!

I LOVE this one:

"YOU CAN QUIT AND THEY DON'T CARE, BUT YOU WILL ALWAYS KNOW!"

Here are a few more:

"There are only really two types of people. Those who say I can't, and those who say I can!"

"The unknown, we all fear it."

"Pain is about seeing how strong you are."

"It's up to you, and only you!"

"If it is really going to matter, it may be something no one understands, except you."

"If it matters that much to you, I UNDERSTAND!"

Trainer Ride and Run on a Wet and Cold Day

This morning was the first time that I had to do my ride on the trainer. My alarm went off at 4:30 and I was on the bike by 5:00. I realized that this was going to be a pretty boring thing to have to do all winter, so I decided to point my computer at me and and watch a movie. Today's selection was, "We Were Soldiers." Great movie to start my hour long session on the bike. I have a feeling that I will be watching a lot of movies and shows in the next few months.

My Table of Good Stuff

Today I got home from work and wanted to do my 5 mile run outside, but decided against that when it was raining and the temperature was about 42 degrees. Back to the dreaded treadmill I go. I had a great run considering it was on the treadmill. I had a little help from my friends, Dave Matthews, Green Day, and a few Ironman Motivation videos on youtube to get me through the run. In all it was a really good day of training.

Here is how I finished it off!

Gluten Free Shrimp Pasta

Gluten free pasta (I like corn pasta the best)

1 - onion

shrimp cooked in the onions and white wine

sauce - pictures of the sauce used are pictured below (Classico Vodka Sauce)

It says gluten free on the back! I wish all places did this!!!!

And it begins...

20 weeks from today I will be doing the New Orleans Half Ironman! I took all of last week off from everything and decided to catch up on work and be lazy. I was actually not supposed to start my training until tomorrow, but decided to get the run part in today so I would not have to get up at 4:30 in the morning to fit in the run. Now all I have to do is get the swim in after work tomorrow.

I am excited to start the training, but it's not going to be easy. If it was easy, everyone would do it.

Today: 5 miles @ 8:43 pace

Gluten Free Pumpkin Pie!

My wonderful wife knows how much I love pumpkin pie, so she made me a crustless gluten free pumpkin pie! YUMMY!!!!!!!!

To make:

1 can GF pumpkin

2 eggs

1 - 14oz can of sweetened condensed milk

1 tbsp pumpkin spice

Mix all of the ingredients together and pour into a pie dish with no pie crust. Don't forget to spray your dish with nonstick spray.

Cook 15 min at 425 degrees.

Then cook 40 min at 350 degrees.

Let cool for about 30 min or so, your preference! I like to let mine cool for about an hour so that my cool-whip don't melt!!!!!!

Saturday Long Run

I had a pretty good run today. I didn't know what I was going to run, well to be honest I didn't even know if I was going to run this morning. I have been taking it easy this week and plan on doing the same next week until Half Ironman training begins. I went to run with my wife, Jenny, who is training for the Mississippi Blues Marathon in Jackson, MS. in January. She had a 16 mile run today, I knew that I would not be going that far. I was thinking more along the lines of 5 or 6 miles. We met up with Terri W. and Steve joined us about 2 miles into the run. Then we ran up on Dawn who also turned around and ran with us. After some good conversation I noticed that I was already over the 3 mile out mark and decided to keep running. I turned around at % miles and picked up the pace for the next 5 miles back to the car. Ended up doing 10 miles today at about a 9:45 pace. Not bad for not running much lately.