May 2014 Racing and Training Report

May!
Two Tuesday Night Time Trials on new, and painful, course.  Not out and back anymore, now a loop, with more hills and longer.  Tough course.  First night was cold and windy.  Second TT was warmer and less windy.  Dropped about a minute and a half.  As always, I do the race and then get off the bike for a run, about 12-14 minute run around Baker Park.

TNT 5/6 - 13 mi = 36:37 (21.31MPH), rainy, windy, and cold
TNT 5/20 - 13 mi = 35:03 (22.26MPH), nearly the opposite of first race.  Over a minute and a half faster.  Weather makes a big difference.

Also, did Gear West Duathlon, as always.  I wrote a blog post on that race.  It went better than last year, but not my best.  I was pretty happy with my time and performance.

As I have been doing previous months, I have been summarizing my accumulated bike time and total time, and comparing to previous years.  I am doing this to see if my performance, bike and otherwise is improving, and comparing with how I feel.  I am trying to keep my bike time to over 10 hours a month, which I missed in May, but my average is still over 10 hours a month for the year.
Total Training Time Through May (5 months) of the year:

2007 - Total Time = 41.4 Hours     Bike Time = 12 Hours
2008 - Total Time = 128 Hours      Bike Time = 43 Hours
2009 - Total Time = 127 Hours      Bike Time = 47 Hours   (2009 was year of stress fracture)
2010 - Total Time = 131 Hours      Bike Time = 53 Hours   (2010 I did two half-IMs, plus 15 other races)
2011 - Total Time = 131 Hours      Bike Time = 58 Hours
2012 - Total Time = 110 Hours      Bike Time = 40 Hours
2013 - Total Time = 111 Hours      Bike Time = 40 Hours
2014 - Total Time = 121.5 Hours   Bike Time = 52 Hours

You can see that in 2014 I have picked it up from the previous two years.  I would have liked my bike total to be a little higher at this point, but I cannot do much about it now.  June is a big month, 2 TTs, and 4 triathlons.  One weekend will be a double.  With that many races I have to balance my training and my rest and recovery.  I have already had Buffalo, Olympic Distance, Triathlon, blog post coming soon, and the week after I have felt a little tired and have taken it a little easy.  The coming week I am going to train hard, so that the week before the double I can taper off a little bit.  Anyway, so far this year I put in the third highest time on the bike and my total time is ramping up pretty good.  I just have to keep up the bike time, and intensity, along with the other stuff.

I feel pretty good.  As I mentioned above, my legs have felt pretty fatigued this week.  I think Buffalo on Sunday and then a TT on Tuesday has tired them out a bit.  I felt sluggish in the pool, biking to work, and on the short runs I did this week.  Hopefully, a little weekend rest and I will be ready to go this coming week.

My average weight for the last two years has been about 194 pounds, up and down throughout the year.  This year my average is about 186.5 pounds, with a low about 181.  Switching up the diet has made a pretty big difference.  We get a lot of good recipe from skinnytaste.com and Weight Watchers.  I think dropping 5+ pounds should, and is, helping my performance.  Just need to keep it up, which should not be too hard.  It has been pretty easy up to this point.

Below are my usual tables, comparing May from year-to-year (this year was my highest of the last two and fourth overall), my year-to-date totals, my averages, and my totals since 2007.  As always, click on to enlarge.  Enjoy!

Comparison of May Totals from Year-to-Year

Totals and Averages Since 2007

YTD Totals and Total Since 2007

 

2014 Gear West Duathlon Race Report

After years of bad weather, cold and rain, cold and\or rain, this year was nearly perfect.  Some wind, can't complain, and sunny, and not cold.  Gear West Du is my first MN race of the year, as it has been since I started doing St. Anthony's Triathlon in 2008, in FL.  Gear West was my first multi-sport race in 2006, since then I have done it every year, except 2009 when I had a stress fracture and volunteered.  As always, the race is well setup, and registration is fast and easy.  Plenty of room in transition.  No issues. 
I had my usual breakfast, OJ, yogurt with fruit and granola, and a banana.  Then coffee, water, and donut on the way.  Had some water and Gatorade while waiting for the start.
Did a brief warm-up on the bike, just to get a feel for everything. 
I have said it before, and will say it again, this is probably one of the most challenging races around, even when the weather is nice.  The run is tough, pavement, grass, dirt, woodchip, packed gravel.  There is every surface to run on and very little of the run is flat.  Even with this year's smaller field, the race is still very competitive. 
I would say I had a pretty good race, not a great race.  Better than last year, but not my best.  I think the weather helped and I think I am in better shape than last year.  I thought I was a little faster on the first run, but with this race it is hard to judge.  The bike felt pretty good.  With good weather and wind that was not too bad.  When biking straight north, or nearly straight north, it felt like a pretty tough headwind, especially the last bit coming into transition.
The final run is always, always painful.  I think that is the case with any duathlon, but this one even more so.  It is basically the same run as the first.  Out of transition it is flat and then a little downhill, then it is hills, grass, and trails, and pain. 
Below are pictures I took, pictures Drew (works at Gear West) got of me, and then below the pictures are my results for this year and the previous years.
I will continue to do this race until I cannot.  That is really all I have to say about my future doing this race.

2014 Results
Run (2.8mi) - 23:20 (8:19/mi)
T1 - 0:57
Bike (16.6mi) - 47:43 (20.9MPH)
T2 - 0:41
Run (2.8mi) - 24:03 (8:35/mi)
Total - 1:36:42
Overall - 72/181
AG - 9/20
Pace - 4:22

2013 Results
Run (2.8mi) - 24:17 (8:41min/mi)
T1 - 1:34
Bike (16.6mi) - 48:07 (20.7MPH)
T2 - 0:51
Run (2.8mi) - 25:30  (9:07min/mi)
Total - 1:40:19
Overall - 107/249
AG - 20/31
Pace - 4:31

2012 Results
Run (2.8mi) - 22:18 (7:53min/mi)
T1 - 1:21
Bike (17mi) - 48:53 (20.9MPH)
T2 - 0:51
Run (2.5mi) - 20:16 (8:05min/mi)
Total - 1:33:42
Overall - 99/263
AG - 16/27
Pace - 4:12
Convert first run to 3.1 miles to compare to 2006 - 2008, and 2010 and total time = 1:36:04, which is 1:18 faster than 2011 and 2:20 faster than 2008, previous fastest.

2011 Results
Run (2.8mi) - 22:33 (7:59min/mi)
T1 - 1:12
Bike (17mi) - 48:52 (20.9MPH)
T2 - 1:06
Run (2.5mi) - 21:16 (8:29min/mi)
Total - 1:34:58
Overall - 129/321
AG - 14/31
Pace - 4:16

2010 Results - Taking it slow due to recovery from stress fracture
Run (3.1mi) - 27:57 (9:19min/mi)
T1 - 1:15
Bike (17mi) - 48:41 (21MPH)
T2 - 1:47
Run (2.5mi) - 25:42 (9:42min/mi)
Total - 1:45:19
Overall - 200/380
AG - 38/63
Pace - 4:40

2009 I volunteered, did not race due to stress fracture

2008 Results
Run (3.1mi) - 23:58 (7:44min/mi)
T1 - 1:15
Bike (17mi) - 49:40 (20.5MPH)
T2 - 1:16
Run (2.5mi) - 22:17 (8:54min/mi)
Total - 1:38:24
Overall - 151/410
AG - 26/44
Pace - 4:22

2007 Results
Run (3.1mi) - 24:29 (7:54min/mi)
T1 - 1:42
Bike (17mi) - 53:56 (19MPH)
T2 - 1:29
Run (2.5mi) - 23:15 (9:18min/mi)
Total - 1:44:29
Overall - 201/342
AG - 39/45
Pace - 4:38

2006 Results-First Duathlon Ever
Run (3.1mi) - 27:49 (8:58min/mi)
T1 - 3:18
Bike (17mi) - 1:00:37 (16.8MPH) - Road bike with clip-on aerobars
T2 - 2:25
Run (2.5mi) - 26:59 (10:47min/mi)
Total - 2:01:08
Overall - 315/353
AG - 43/44
Pace - 5:23

April 2014 Racing and Training Report

I am getting this out a little late...
End of April was my first triathlon of the year, St. Anthony's, as always.  Already posted a race report for that.  Had about a week of vacation, where I ran easy twice and hard once before the race. I think the vacation week helped me.  Otherwise, I biked, ran, and swam as much as I could.  Tried to keep that balance between hard workouts and getting some rest.  I think I did a pretty good job.
Here is a comparison of my Jan-April bike time and total training time since 2007:

Jan - April Accumulated Bike Time and Total Training Time
2007 - Bike = 4.5 hours \ Total = 25.1 hours
2008 - Bike = 29.4 hours \ Total = 91.1 hours
2009 - Bike = 43.1 hours \ Total = 105.6 hours
2010 - Bike = 38.3 hours \ Total = 99.8 hours
2011 - Bike = 46.3 hours \ Total = 102.6 hours
2012 - Bike = 33.4 hours \ Total = 91.1 hours
2013 - Bike = 36.6 hours \ Total = 94.4 hours
2014 - Bike = 43.1 hours \ Total = 99.6 hours

So, I wanted to average 10 hours a month starting in January through the season.  I am sticking to that.  Not the most hours ever, but I didn't bike the last week of April, and it is the second most bike hours in the 4 month span, after being low the last two years.  I have brought my total training time back up.  What I would like to see, is if I am getting better results, comparable results, to my pre-stress fracture races, pre-2009, this year.  Is my plan of bike more, swim about the same, and run about the same, a little less, at a little higher intensity, helping my performance.  Based on one race, yes.  One race doesn't make a season and it doesn't signify any kind of real improvement.
May will be two Tuesday Night Time Trials (This year TNT has a new and longer course) and the Gear West Duathlon.
As I write this, I have already done one TT and the Gear West Du.  I will save those results for future posts.
Below is my usual month-to-month comparison from each year, my totals and averages since 2007, and my YTD totals.  This April was my second lowest, but one of my higher run months.  I was a hair below 10 hours for the bike.  Again, I had about 5 days off of training for vacation, where I just ran.  Overall, again, happy with how things went in April.  Keeping on working through May and triathlons start in June.

Year - to - Year Comparison of April

Since 2007 Totals and Averages

Year -To - Date Totals and Since 2007

 

St. Anthony's Triathlon 2014 Race Report

I am posting this later than I normally would, which turns out to kind of fortunate.  Yesterday, I got an email from USAT that my time was fast enough, and I finished high enough in my AG, to qualify for Age Group Nationals in Milwaukee this August.  This was a huge, pleasant, surprise.  I have already registered and will going down there.  Hooray!  On to the race report.


This year was different than previous years.  This year, Jackie and I went to Sanibel Island for a little vacation.  Picture of sunset and beach below.  We were there for about 5 nights before going to my mom and stepdad's house and then to the race.  The vacation before the race, meant no training like normal.  So, it was a week off of swimming, some recreational biking, and a couple easy runs and one hard run, all about half an hour long.  Maybe the week of rest before contributed to my best time, so far, at St. Anthony's.

This year I used Tribike Transport, instead of shipping the bike, assembling at my mom's, taking to the race, bringing back from the race, disassembling, packing, and shipping before I leave.  TriBike Transport sets up right outside transition, so all you have to do is pick up the bike and walk it into transition and then drop off after the race.  Very easy and very nice.  I highly recommend using it, if it is available for a race you are travelling to go to.  It costs as much as me shipping it, and is much cheaper, and easier, than flying with it.  As long as I do this race, I will probably use it from now on.
As always, packet pickup at this race is so fast and easy.  In and out.  They do a really good job.

Not sure if it was the near week of rest before the race, or my training so far this year, or both, but I had my fastest time to date.  I had my fastest run and bike.  I was over 7 minutes faster than my previous fastest time.  It was only the fourth time we were able to do the full swim course, twice it was cut short for weather, and one year the swim was cancelled for everyone but the pros.  Anyway, this was my fastest time, by far.

Below are the usual transition pictures and a picture of the water the day before.  Below are my race results from the previous years. 

The weather this year was nearly perfect, there was still some wind, but not as previous years.  I had my usual breakfast of oj, coffee, water, apple fritter, yogurt, and banana.  Had some Gatorade here and there before the start.  Transition setup was pretty easy.  Morning was uneventful and went well.  It was nice to have Jackie to walk with me to the swim start.  I usually don't have someone out there before the start.  I did short swim around before the start of the race.  I really didn't warm up much before the start.

The portion of the swim that was parallel to the shore was pretty decent, once you turned and headed for open water it got pretty tough.  There were some people struggling out there.  I could see people doing backstroke or breaststroke, or just bobbing.  When I was swimming into the waves, at times it felt like my body was popping almost entirely out of the water.  It was almost as bad going back in, where the water was coming over the top.  I would rather do the full swim in these condition, than a partial swim.  Overall the swim went well.
Once out of the water transition went pretty well, especially for it being the first time of the year.  The bike felt a little less windy than previous years, but still felt windy.  I am always a little nervous for this race, since it is usually the first time outside on the tribike.  This year it was the first time outside on any bike.  I guess the extra training I put in this winter paid off.  The bike went well.  As expected, I started getting uncomfortable about mile 20, that.  That has to do with a lack of time in the aero position and I expected it. 

Second transition went fast.  Going out on the run I felt ok.  Not great, but pretty good.  I was surprised at my time, I thought I would have been slower, but I actually had my best run on this course.  As always, it started to get hot.  Last year, I walked a little around the last mile mark, this year I told myself I was not going to do that, and I did not walk.  Looking at my splits, I kept a steady pace.  They had splits at 2.5K, sprint turnaround, and 5K.  My pace at each of those was within a second of my overall pace, so that is great.  I typically fall off the last 2 miles.  The run is through a residential neighborhood.  It seems that every year the people along the course get more into it.  This year there was a guy at the end of his driveway with a Tiki bar setup, and cases of Corona around it.  He was handing out beers if anyone would take them.  It is pretty cool to see people along the course out cheering and celebrating.

As always, this is great race to do.  Great course, well executed.  I get go down and see my mom and stepdad, and this year I got a vacation with my wife beforehand.  Hopefully, I can do this race, with a vacation beforehand, again in the future.

2014 Results
Swim (1640 yards) - 29:00 (1:47/100 yards, wetsuit)
T1 - 2:50
Bike (24.8 miles) - 1:09:36 (21.4 MPH, fastest bike)
T2 - 1:43
Run (6.2 miles) - 51:34 (8:19/mi, fastest run)
Total - 2:34:41
Overall - 344/1687
AG - 48/182
Overall Pace - 4:52/mi 

2013Results
Swim (820 yards, shortened for weather) - 14:05 (1:43/100 yards, wetsuit)
T1 - 6:27 (shorter swim course, loooonnnggg run to T1)
Bike (24.8 miles) - 1:11:35 (20.8 MPH)
T2 - 2:29
Run (6.2 miles) - 52:43 (8:31/mile)
Total - 2:27:18
Overall -  752/2404
AG - 91/201
Overall Pace - 4:41/mile

2012 Results
Swim (1640 yards, new course) - 29:03 (1:47/100 yards, wetsuit)
T1 - 2:18
Bike (24.8 miles) - 1:12:54 (20.4MPH)
T2 - 2:42 (sprayed some sunblock on myself, put on socks, and forgot my race belt and had to turn around and get it)
Run (6.2 miles) - 55:04 (8:53/mile)
Total - 2:41:51
Overall - 977/2689
AG - 124/236
Overall Pace - 5:04/mile

2011 Results
Swim (820 yards, shortened for weather) - 17:56 (2:11/100 yards, no wetsuit)
T1 - 5:49 (shorter swim course, loooonnnggg run to T1)
Bike (24.8 miles) - 1:10:44 (21.1 MPH)
T2 - 2:45
Run (6.2 miles) - 55:04 (8:53/mile)
Total - 2:32:18
Overall - 980/3125
AG - 110/239
Overall Pace - 4:49/mile

2010 Results
Swim (1640 yards) - 29:36 (1:49/100 yards, this was wetsuit)
T1 - 3:12
Bike (24.8 miles) - 1:15:10 (19.8 MPH)
T2 - 2:27
Run (6.2 miles) - 58:33 (9:22/mile, coming off stress fracture)
Total - 2:48:56
Overall - 1264/3192
AG - 156/287
Overall Pace - 5:18/mile

2009 Results
No swim due to weather, then dropped out after bike due to stress fracture
Bike (24.8 miles) - 1:10:43 (21.1MPH)

2008 Results
Swim (1640 yards) - 30:58 (1:53/100 yards, wetsuit)
T1 - 3:38
Bike (24.8 miles) - 1:11:48 (20.8MPH)
T2 - 3:42
Run (6.2 miles) - 52:54 (8:31/mile)
Total - 2:42:57
Overall - 1258/3350
AG - 121/231
Overall Pace - 5:11/mile

Workouts from 2/3/2014 - 2/23/2014

Ever year, I try to post some of the workouts that I do.  Usually, I do it early in the year.  When I have long strings of  workouts and they are a little more interesting.  During the season, when I race almost every weekend, the works are shorter and there are less of them.
Anyway, here are workouts I did over a 3 week period.  Total workout time was a close to 18 hours.

Monday - 2/3/14
Morning Swim = 2420 yards (55min) - 350 fr, 150k fins, 350 pull, 150k fins, 5x200(1.pull, 2.pull and paddle, 3.paddle and fins, 4.fr fast, 5.slow pull), 4x~50 (30yards with bands), 2x25(1/2 arms at side (a.a.s) rotate and 1/2 single arm, all with fins), 50 a.a.s single arm, 50 slow swim, 6x25 distance per stroke (dps, try to drop stroke count each 25)

Afternoon Strength = 20 min  - 4x15 of each = leg press, hip adduction, hip abduction, seated dip, ab machine, leg extension, leg curl

Tuesday - 2/4/14
Afternoon Run = 45min - On treadmill.  10 min warm-up, then 6x5min (3min @ 7:30/mi and 2min @ 8;06/mi) then 3x60sec (30sec @ 6:58/mi and 30 sec @ 8:00/mi), and then cool down.

Evening Bike = 65min - On trainer at home, cyclecross bike, first 20 minutes steady EZ to moderate.  Then slightly harder resistance rest of time at a steady pace.

Wednesday - 2/5/14
Morning Swim = 2300 yards (55min) - 300fr, 3x100 (back no fins, kick no board, kick fins with board), 300 pull, 2x50(a.a.s kick and single arm), 2x50 (fingertip\catchup), 4x25(bn, bd, f, ez), 2x25fr, 50ez, 5x100 @ 5:00 each AFAP and then rest remaining time, did 100 pull after fast 100 fr (1:16, 1:19, 1:15 (off the blocks), 1:19, 1:20)

Thursday - 2/6/14
Morning Bike = 54 min - LA Fitness spin class.  Not a great class.  Mix of "hills", "sprints", a lot of up and down on the bike.  First 12 minutes was warm-up.

Friday - 2/7/14
Morning Swim = 2750 yards (60 min) - 300fr, 200 pull, 150K fins, 200 pull\paddle, 50kob, 2x[(100(50kandr, 25overkick,25fast)), 4x50 (1.swim ez, 2.kick, 3.kick, 4.fast), 250pull], 6min swim (400 yards), 5 deckouts with 50 flutter on deck, 4 min swim (250 yards), 5 deckouts with 40 flutter on deck, 2min swim ez (100 yards), and 5 deckouts with 30 flutter on deck

Afternoon Strength = 20min - 3x15 of each = leg press, seated dip, bicep curls, tricep, ab machine, chest press, and seated ab

Afternoon Run = 20min - 6min at 9:30/mi and 1%, then 8:27/mi and increase 0.5% incline every minute to 3%.  Then 1 min a 1%, then 2 min at 3.5%, then 1 min at 1%, then 1 min at 4%, then 1min at 1%, then 1 min at 4.5%, then 2 min at 1% at 8:00/mi, then warm down.

Saturday - 2/8/14
Morning Run = 40min - At LA Fitness on treadmill.  All at 1%.  10 minute warm-up.  Then 20 minutes at about 7:30/mi, then ~2 min at 7:19/mi, then ~5min at ~7:30/mi, then about 1min at ~7:19/mi, then cool down.  About 5 miles in 39 minutes.

Sunday - 2/9/14
Morning Bike = 84.5 minutes - LA Fitness spin class.  ~ 30min warm-up.  Mostly "hills", then combinations of hills and sprints.

Total for week of 2/3/14 - 2/9/14 = 2.83 hours of swim (7470 yards), 3.39 hours of bike, 1.75 hours of run, and 0.67 hours of strength = 8.64 total hours.


Monday - 2/10/14
Afternoon Run = 35min - At LA Fitness, on treadmill.  Start at about 9:40/mi and increase speed ever 5 minutes until 30 minute mark, 8:19/mi.  Then 2 min at 8:00/mi.  Warm down.

Tuesday - 2/11/14
Evening Bike = 70min - At home on trainer.  Start EZish, switch to harder gear every 15 minutes for an hour.  Cool down last 10 minutes

Wednesday - 2/12/14
Morning Swim = 2550 yards (60min)-300fr, 200k, 2x50 kick-n-roll, 300 pull, 100 a.a.s single arm, 6x25kob, 50-100-50, 150 long and smooth, 25-50-25, 200 long and smooth, 25-50-25, 6x25kob, 2x250(pull, paddle, swim)

Thursday - 2/13/14
Morning Bike = 54min - LA Fitness spin class, not great spin class.  Up and down on bike, "Hills", sprints.  15 minute warm-up and the rest was class.

Friday - Sunday - 2/14/14 - 2/16/14 - No workouts.  Out of town visiting family and going to Chicago Auto Show.

Total for week of 2/10/14 - 2/16/14 = 1 hour of swim (2550 yards), 2.07 hours of bike, and 0.58 hours of run = 3.65 total hours.


Monday - 2/17/14
Morning Swim = 2850 yards (60min) - 300 fr, 200k, 300pull, I don't remember all of the workout.  Too many pieces.  There was a 3x25 off the blocks, 25 fast and then back EZ.

Tuesday - 2/18/14
Evening Bike = 70min - At home on trainer. 6x10minutes, harder gear every 10 minutes.  Warm down last 10 minutes.

Wednesday - 2/19/14
Morning Swim = 2800 yards (63min) - 400fr, 2x75(sc,k,sc), 200pull, 4x50k, 3x75(ez, med, fast), 25scull, 5x50, 2x200(k with fins), 3x75(ez, med, fast), 25 scull

Afternoon Run = 40min - 5min mod/ez ~9:30/mi, then 3.1mi (5K) at 7:30/mi pace, mostly 7:24/mi.  Did 5K in 23 minutes.  Then warm down.

Thursday - 2/20/14 - No workout


Friday - 2/21/14
Morning Swim = 2350 yards (55 min) - 300fr, 150K fins, 200 pull\paddle, 3x50k arms at side, 50 scull, 2x (100 (25 dog paddle, 25 swim), 2x100(half and half), 100 (25fast, 25 fr), 200 pull), 3x100

Afternoon Strength = 20min - 4x15 of each = leg press, hip ab, hip ad, leg ext, prone ab, and seated ab

Afternoon Run = 15min - On treadmill at LA Fitness.  1 min warm up at 9:40/mi at 1%, then 4 min at same pace at 3%, 5min at 4%, 4 min at 5%, 30 sec at 1% at 6:58/mi pace.  Warm down.

Saturday - 2/22/14 - No workout

Sunday - 2/23/14
Morning Bike = 84minutes - LA Fitness spin class.  ~ 30min warm-up.  Normal Scott workout, very good.  Spin, flats, hills.

Total for week of 2/17/14 - 2/23/14 = 2.95 hours of swim (8000 yards), 2.57 hours of bike, 0.92 hours of run, and 0.33 hours of strength = 6.77 total hours.
 

March 2014 Racing and Training Summary

Through March I am still maintaining my goal of getting in 10 or more hours a month on the bike.  I have spent more time on the bike the first quarter of 2014 than I have any previous quarter.  See below.  Overall, I am maintaining a workout load that I am very happy with. I have also put in more training time in the first three months of this year than any previous year.  My run and swim might be a little lower, but I think I am keeping my intensity high for both, so that should be just fine. 
I have pretty good start to 2014. 
I have felt under the weather, cold like symptoms on and off at times, but nothing too bad. 
First race of the year, St. Anthony's Triathlon is about 3 weeks away.  I am feeling pretty good about it.  Two weeks ago I did my annual St. Paul Irish Run 8K.  I use this run to check my fitness.  It was the coldest day I have ever done this run, it was in the 20s and the wind was pretty stiff.  I had my fastest time since coming back from my stress fracture.  Still not as fast as right before my stress fracture, but working on getting there.

Totals for First Three Months of each Year:
2007: Total Time = 18.95 hours - Swim = 9 (8950yards), Bike = 6.1, Run = 3.75
2008: Total Time = 63.5 hours - Swim = 20.5 (15567yards), Bike = 19, Run = 24
2009: Total Time = 74 hours - Swim = 25.1 (63225yards), Bike = 32.45, Run = 16.4
2010: Total Time = 73.86 hours - Swim = 26.8 (74550 yards), Bike = 28.04, Run = 4.83
2011: Total Time = 72.67 hours - Swim = 27.94 (70100 yards), Bike = 30.17, Run = 11.48
2012: Total Time = 67.25 hours - Swim = 29.81 (84700 yards), Bike = 23.03, Run = 13.785
2013: Total Time = 69.78 hours - Swim = 23.47 (66700 yards), Bike = 27.58, Run = 13.59
2014: Total Time = 76.51 hours - Swim = 25.53 (68270 yards), Bike = 33.93, Run = 11.73

Saint Paul Irish Run Results, 8km (5 miles):
Prior to 2009 I had done the 5k run.
2009 - 36:40 (7:20/mi)
2011 - 38:49 (7:49/mi)
2012 - 39:11 (7:53/mi)
2013 - 38:10 (7;41/mi)
2014 - 37:53 (7:38/mi)
Slowly getting faster.....

Finally, through the first three months of 2014 my average weight is the lowest it has ever been.  My average weight through the first three months is about 188.  In 2010 and 2011 my average for those years was about 189.  I have lost about 10 pounds since I weighed myself at the beginning of January.
So far, so good for 2014.

Year-to-Year Comparison of March

Totals Since 2007 and Averages

YTD Total and Totals Since 2007

 

February 2014 Training Summary

This was a big February for me.  It the most training time I have put in for a February.  It is the most time I have spent on a bike in a February.  This year is starting off as I wanted to, with a lot of bike time and a lot of training time.
My combined time for January for February is 50.56 hours, 16.78 hours of swim, 23.26 hours of bike, 6.98 hours of run, 3.12 hours of strength, and 0.42 hours of elliptical training.  The next closest year was 2011 at 47.17 hours, and 20.3 hours on the bike.  So, I am starting off this year.
I am feel pretty good.  I think most of the pain I feel has come from shoveling.  I feel better when I string a number of days together working out.  When I have stopped working out for 2-3 days and then start back up, I feel a little off.
In March, I would like to keep my bike over 10 hours, and I would like to get my run time up to about 6 hours, at least over 5 hours.  I have the Irish Day 8K in Saint Paul, I have done this run for a number of years and I use it as an early season test of my fitness.  My goal is to go under 38 minutes.
I just need to keep my current workout pace up and keep my focus.


Year-to-Year February Comparison

Totals Since 2007 and Averages

YTD and Totals Since 2007