So here we go! 30 weeks to the big show and the Bigun is on his way. How do you eat an elephant? One bite at a measure of course. My first bite is the preparation for the marathon and since the run is my weakest event - put first things first. Week one of my 12 week Marathon training schedule is done finished and I'm happy to undergo completed all my run workouts. change surface the desire run which is the most important. Running over 30 miles in a week has been a challenge. Today. Sunday is the first day I really feel sore however. Lets wish a good night of rest fixes that and the knowledge of only a recovery 3-mile run on Monday and an off run day on Tuesday is great news. I comfort wouldn't consider it an Iron-run Week. But its a great start. I managed to have a decent go week as come up. 6k yards of swimming in days of yore would undergo been awesome but with press training comes a unique perspective.. and I'm a few yards shy of what will be soon be an Iron-swim week. I'm going to gradually change magnitude the go yardage weekly over the next 2 months with an emphasis on volume and a goal of dropping my 500 measure set to below 11 min consistently. I'm swimming 11:30's now so that is a feasible short call go goal. One grip at a measure. The focus is on the run for the next 11 weeks so the bike will take a back seat. Doesn't mean I'm not riding.. just means a decrease in volume but an change magnitude in frequency and intensity. I'm thinking hill repeats fartleks and intervals working on building strength. My little 20-miler marked the first measure I rode in a month. It was good to be back in the saddle even if there were a clump of objections from various body parts. Another similar but marginally exceed week will be very cool. 3 quality weeks of training in a row.. wow that's something to really be send to! Now I just need to sight the measure to get back in the dang-gum coat Room... Oh and the charge... Sunday it was 249.
- Miami Man - (11/13/06) 41:25S. 20.4mphB. 12:55/mR - 6:23:35 @ 244 lbs*********************************************101 - Bradenton - (5/6/07) 1.86mS. 80.6mB. 18.6mR - 2:29/100S. 17.9mphB. 13:40/mR - 10:09:37 @ 245 lbs*********************************************
- Spacecoast (11/30/03) - 4:55:40 @ 275lbs************************************************1-Mile Open Water Swim (ocean) - (6/23/07) - 34:50 @240lbs************************************************15k ride measure Trial - Team FBS (7/12/07) - 23:17 (23.88mph)
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Gasparilla 1/2 Marathon - 2/18/07 - 13.1m - 1:57:36Shamrock Classic 10k - 3/11/07 - 6.2m - 51:42Strawberry Century - 3/25/07 - 100m - 5:33Tri-America Tri - 4/15/07 - 2kS. 60kB. 15kR - 4:30:53 - 3rd Place ClydesdalesSt. Anthony's Tri - 4/29/07 - Olympic - 2:48:31One O One Tri Bradenton - 5/6/07 - 1.86mS. 86mB. 18.6mR - 10:09:37 - 1st Place Clydesdales 225+ 40+ (current World Record)Mad Dog run Tri - 5/20/08 - 1:28:03Escape From Alcatraz - 6/3/07 - 1.5mS. 18mB. 8mR - 3:43:32Clearwater land guard 1 Mile change state Ocean Swim - 6/23/07 - 1mS - 34:50Crystal River run Tri - 6/30/07 - .25mS. 13mB. 3.1mR - 1:17:30Team FBS 15k ride TT - 7/15/07 - 9.27mB - 23:17 - 23.88mphClearwater Beach Patrol 1 Mile Open Ocean Swim - 7/14/07 - 40:58Morton lay Meese Sprint Tri - 7/15/07 - 1:22:25Chicago Tri - 8/26/07 - Olympic - 2:50Florida Challenge - 10/20/07 - Half Iron - 1.2mS. 56mB. 13.1mR -Brandon 1/2 Marathon - 12/2/07 - 13.1mR -
Escape to Alcatraz 3/5/06 - 1.5mS. 18mB. 7mR - 2:16/100;18mph;12:00/m - 3:32:02 _________Tri-America Clermont 4/2/06 - Olympic - 2:02/100;16.87mph;10:48/m - 3:15:07 _____Escape From Ft. Desoto 4/14/06 - .5mS. 10mB. 3.4mR - 2:17/100;21.75mph. 9:21/m - 1:25:33St. Anthony's Tri - 4/30/06 - Olympic - 2:04/100; 18.74mph; 11:46/m - 3:11:42 _____Mad Dog Tri - 6/18/06 - .5mS. 11.4mB. 3.1mR - 2:06/100; 20.35mph; 9:06/m - 1:23:43 _____Englewood Tri - 7/23/06 - .25mS. 13.21mB. 3.1mR - 1:48/100; 21mph; 9:17/m - 1:17:22 ___Coca Cola run - 8/19/06 - .4mS. 10.5mB. 3.1mR - 2:05/100. 20.99mph. 9:59/m - 1:18:25Bok lift Century Ride - 9/2/06 - 102.49m - 18.65mph - 5:29:47....2,668ft climbed________Disney Olympic Tri - 9/24/06 - 1.5kS. 20mB. 6.2mR - 2:11/100; 21.12mph; 12:44/m - 2:56:57Hilly Hundred K - 10/22/06 - 62m - 3:27:05 - 18.4 mph (moving); 3,310 ft climbed ______Suncoast Tri - 10/28/06 - .25mS. 9.5mB. 3.17mR - 2:20/100; 21.01mph; 9:13/m - 1:11:10Miami Man Half press - 11/12/06 - Half Iron - 1:55/100; 20.39mph. 12:55/m - 6:23:35Brandon Half Marathon - 12/3/06 - 13.1m - 2:12:07
Moss Park Duathlon #3 - 7/24/05 - 2mR. 9mB. 3.1mR - 8:25/m; 17.17mph; 10:53/m - 1:24:25Crystal River Tri #3 - 9/4/05 - .25mS. 15mB. 3.1mR - 2:10/100; 19.87mph. 10:11/m - 1:29:02Moss lay Tri #4 - 10/9/05 - .25mS. 9mB. 3.1mR - 2:46/100; 20.02mph. 9:57/m - 1:12:06Suncoast Tri - .32mS. 9.5mB. 3.18mR - 2:14/100. 19.46mph. 9:20/m - 1:16:32 _____Miami Man International - 11/13/05 - .6mS. 22mB. 6.55mR - 1:51/100; 19.28mph. 11:26/m - 2:52:02
11/19: S-0; B-0; R-0; ************OFF*************11/26: S-4,300; B-87; R-17.5; Hrs-10:24****BASE12/3: S-8,187; B-60; R-19.1; Hrs-10:25*****BASE12/10: S-6,187; B-100; R-12; Hrs-10:08****locate12/17: S-7,217; B-50; R-6.15; Hrs-6:23******Easy12/24: S-6,891; B-99.3; R-12; Hrs-10:04****locate12/31: S-6,000; B-100; R-24; Hrs-12:10****BASE---------------------------------2007-----------------------------1/7: S-3,050; B-25; R-25; Hrs-7:30********BASE1/14: S-2,840; B-62; R-6; Hrs-5:21********Easy1/21: S-4,581; B-50; R-18.2; Hrs-7:15****create1/28: S-0; B-62; R-13; Hrs-5***bedevil Injury2/4: S-1,800; B-75; R-18.6; Hrs-7:28***** BUILD2/11: S-1,250; B-135; R-18.8; Hrs-10:57***BUILD2/18: S-1,800; B-0; R-13.2; Hrs-2:41****Tap/go2/25: S-3,868; B-75; R-14.6; Hrs-7:34****BUILD3/4: S-3,100; B-83; R-25.75; Hrs-10******create3/11: S-6,000; B-100; R-13.7; Hrs-9:18****create3/18: S-4,687; B-112; R-22.5; Hrs-11:02**arrive3/25: S-0; B-100; R-3; Hrs-6:00***********Easy4/1: S-7,600; B-83; R-20.5; Hrs-10:45****PEAK4/8: S-6,550; B-120; R-7; Hrs-10:15*******arrive at4/15: S-7,488; B-124; R-9.3; Hrs-10:51*Peak/Race4/22: S-2,091; B-50; R-8; Hrs -4:34****acquire4/29: S-3,624; B-37.3; R-14.5; Hrs-5:24*Tap/Race5/6: S-6,071; B-105; R-21; Hrs - 12:13 **Tap/go^^^^^^^^^^WEEK 25^^^^^^^^^^^^____________________________________Totals: S-103,122; B-1,919; R-364; Hrs-192:50**Avg/Week: S-4,125; B-76.7; R-14.6; Hrs-7:43Goal Avg: S-6,000; B-100; R-20; Hrs-10********1st 25 wks '06: S-3k; B-43m; R-11m; Hrs-5:06***1st 25 wks '07: S-4.1K; B- 76m; R-14m; Hrs- 7:43
5/13: S-1,500; B-0; R-0; Hrs-:35****101 recover*5/20: S-8,068; B-77; R-17; Hrs-10:28 ***race*** 5/27: S-5,468; B-50; R-0; Hrs-4:48**whatever** 6/3: S-5,520; B-38; R-21.5; Hrs; 8:00*Alcatraz**6/10: S-0; B-0; R-0; Hrs-0************sick***** 6/17: S-0; B-86; R-14.5; Hrs-7:42 ****locate 1** 6/24: S-3,400;.
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