tag:blogger.com,1999:blog-54758560508726307062024-03-13T22:23:19.425-05:00see tony runTony Gouldhttp://www.blogger.com/profile/11220931057223472648noreply@blogger.comBlogger111125tag:blogger.com,1999:blog-5475856050872630706.post-53448157857694056502013-06-24T05:07:00.000-05:002013-06-24T13:29:06.711-05:00half ironman training -- week 9 (down week and crazy news)<span style="font-size: 15px; line-height: 1.4;">here is the breakdown from week 9 of my half ironman training. </span><br />
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<span style="font-size: 15px; line-height: 1.4;"><b>down week</b></span><br />
<span style="font-size: 15px; line-height: 1.4;">things come up in life and throw plans off. that's a given. week 9 was one of those weeks for me. the other service manager that i split shifts/responsibilities with was on vacation so i opened/closed everyday and had a LOT on my plate. i worked close to 70 hours so it didn't leave a lot of time for training or sleep. i fit in what i could, but my training definitely suffered. </span><span style="font-size: 15px; line-height: 1.4;">week 10 will be a repeat of week 9 due to so many missed workouts. </span><br />
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<span style="font-size: 15px; line-height: 1.4;"><b>crazy news</b></span><br />
<span style="font-size: 15px; line-height: 1.4;">also...sad news/reality hit for me this week. as you probably know by now, my wife and i are i<a href="http://tonyandemily.blogspot.com/2013/05/soits-may.html">n the adoption process</a> and will be travelling to east africa very soon. we'll end up being there roughly 4-5 weeks and i don't think there will be many opportunities for me to train while we're there. we were planning to be gone and back home by summer so the thought of a july race seemed to be perfect. well, that's the "plan according to Tony," but the "plan according to God" looks quite a bit different. now, as i'm about a month out from the half ironman on july 27th it seems to be just about impossible. the only way it'll work now is if we haven't even left for east africa yet and to be honest with you....i can't even think that way at this point. </span><br />
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<span style="font-size: 15px; line-height: 1.4;">i'm looking ahead at some fall races and have something brewing that could end up being better in the end. it would involve some <i>slight</i> travel and would cost a bit more, but i'm taking one step at a time.</span><br />
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<b>Week 9 // June 17 - 23</b></div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">Swim</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;"> 1500 yards w/ main set 10x75 sprints, RI=20<o:p></o:p></span></span></div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">Run</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;"> 1 mile easy, 2.5 @ 5k pace, 1 mile recovery, 1 mile easy<o:p></o:p></span></span></div>
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18</div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">Bike</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;"> 55 minutes w/ 4x4 minutes
hard efforts scattered</span></span></div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">Swim</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;"> 1500 yards w/ main set 3x300 race pace, RI=30<o:p></o:p></span></span></div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">Run</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;"> 6 miles moderate w/ 4x10
second hill sprints</span></span></div>
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20</div>
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21</div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">Bike </span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">40 minutes moderate w/ 20
minutes comfortably hard</span></span></div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">Swim </span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">2200 yards moderate<o:p></o:p></span></span></div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">Run</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;"> 14 miles moderate</span></span></div>
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23</div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">BRICK<o:p></o:p></span></b></span></div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">Bike</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;"> 60 miles moderate<o:p></o:p></span></span></div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">Run
</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;"> 10 minutes @ race pace</span></span></div>
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<b>monday breakdown: </b><br />
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<b>tuesday breakdown: </b></div>
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;"><b>wednesday breakdown: </b>4.15 mile run in 33:16 after a 13ish hour work day. it was really tough. enough said.</span></div>
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;">thursday breakdown: </span><br />
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; font-weight: bold; line-height: 20px;">friday breakdown: </span></div>
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;">saturday breakdown:</span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;"> </span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">i was determined to get in some weekend training after my crazy week of work, so i went out for about 22 miles on the bike and pushed it hard and finished in barely over an hour. i ran straight off the bike for just about 2 miles. </span><br />
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;">sunday breakdown: </span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">sunday i did about 8.3 miles around a 8:20/mile pace so i got in a good workout, but obviously not what was scheduled. </span></div>
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<b style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">weekly weigh-in: <u> 176.8 </u> on 6/9/13</b></div>
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<b style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">previous weekly weigh-in: <u> 175.9 </u></b></div>
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<b style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">difference: <u> + .9 </u></b></div>
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 20px;"><b>total weight difference: <u> - 10.4 </u></b></span></span></div>
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Tony Gouldhttp://www.blogger.com/profile/11220931057223472648noreply@blogger.com0tag:blogger.com,1999:blog-5475856050872630706.post-45585672797152841472013-06-16T14:45:00.000-05:002013-06-16T14:48:01.833-05:00half ironman training -- week 8<span style="font-size: 15px; line-height: 1.4;">here is the breakdown from week 8 of my half ironman training. </span><br />
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<b>Week 8 // June 10 - 16</b></div>
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10</div>
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<span style="font-size: 11px; line-height: normal;"><b>Swim</b> 1400 yards w/ main set 8x75 sprints, RI = 20</span>
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<span style="font-size: 11px; line-height: normal;"><b>Run</b> 1 mile easy, 1.5 @ 5k pace, 1 mile recovery, 1 mile easy</span></div>
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11</div>
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<span style="font-size: 11px; line-height: normal;"><b>Bike</b> 50 minutes w/ 5x3 minutes hard efforts scattered</span>
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12<br />
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<span style="font-size: 11px; line-height: normal;"><b>Swim </b>1400 yards swim w/ main set 2x300 race pace, RI = 20</span>
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<span style="font-size: 11px; line-height: normal;"><b>Run</b> 5.5 miles moderate w/ 4x10 second hill sprints</span></div>
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<span style="font-size: 11px; line-height: normal;"><b>Bike </b>40 minutes moderate w/ 18 minutes comfortably hard</span>
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14</div>
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<span style="font-size: 11px; line-height: normal;">REST (or) Strength Train</span></div>
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15</div>
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<span style="font-size: 11px; line-height: normal;"><b>Swim </b>2000 yards w/ main set 1500 yard time trial</span>
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<span style="font-size: 11px; line-height: normal;"><b>Run </b>13 miles moderate</span></div>
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16</div>
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<span style="font-size: 11px; line-height: normal;"><b>Bike </b>55 miles moderate</span>
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<b>monday breakdown: </b>holy fatigue, batman! although my scheduled rest day was friday due to my work schedule, i moved things around to give me monday off. the weekend of training before was intense and my body felt it the next day! i was proud of myself for <i>finally</i> incorporating strength training into my plan. i did a short session of about 20 minutes of bench press, dead lift, squats, curls, and sit ups. my arms were still burning tuesday. yes...i realize how embarrassing that is.<br />
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<b>tuesday breakdown: </b>tuesday morning was a great cycling session. i've been noticing i'm getting a little quicker. today i knocked out 17.11 miles in 50:12 so it just a hair over a 20 mph pace. love it!</div>
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;"><b>wednesday breakdown: </b>i had a good training session wednesday morning. my swim was so-so....1400 yards in 26:28, but my 6 mile run felt pretty good and i finished that in 48:17. </span></div>
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;">thursday breakdown: </span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">thursday was a pretty long day since i was determined to get in my "extra" workout due to my week being chaotic. i got in my 1400 yard swim in 25:59 and my 4 miler in under 8 minute miles, but i also managed to fit in my 40 minute bike ride and squeaked out about 12 miles. it was a loooong day, but totally worth it in the end. </span><br />
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; font-weight: bold; line-height: 20px;">friday breakdown: </span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; line-height: 20px;">REEEESSSTTT DAY!!! oh, and a 13 hour work day. whatevs...</span></div>
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;">saturday breakdown:</span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;"> </span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">i <i>love</i> the weekends! seriously...what better way to kick off a weekend with a nice 2000 yard swim and then running 13 miles. am i right or am i right. you might be thinking i'm being sarcastic, but i'm actually not. i love doing a couple hours of hard training early on a saturday. my swim felt great and i finished the 13 miler in 1:51:39. i honestly was really hoping for under 1:50:00, but i think i pushed it a bit hard on the swim before. </span><br />
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;">sunday breakdown: </span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">wow! 55 miles on a bike is faaaaaaaaaaar. 55 miles in/on anything is far. holy crap. the weather was decent this morning as i got ready to head out, but i had a little tightness in my left leg that had me a bit nervous. i loaded up with water and some gels and took off. my route i made was insane. a lot of hills and head wind at first until it finally flattened out a little for the rest of the route. i surprisingly didn't feel too bad after i got the hard part of the route out of the way, but i battled some more wind toward the end. i took 3 quick breaks: the first one to put my freakin' chain back on, second one for a pee break, and another about 30 miles in to chug some water and swallow a gel. the final stretch of 15-20 miles went by pretty quick and getting home felt SO good. final time was 2:59:31 so maintaining an 18.3 mph average felt pretty good, too. </span></div>
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<b style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">weekly weigh-in: <u> 175.9 </u> on 6/2/13</b></div>
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<b style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">previous weekly weigh-in: <u> 174.9 </u></b></div>
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<b style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">difference: <u> + 1 </u></b></div>
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 20px;"><b>total weight difference: <u> - 11.3 </u></b></span></span></div>
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Tony Gouldhttp://www.blogger.com/profile/11220931057223472648noreply@blogger.com1tag:blogger.com,1999:blog-5475856050872630706.post-20881630348372911092013-06-09T19:50:00.002-05:002013-06-09T19:50:53.882-05:00half ironman training -- week 7<span style="font-size: 15px; line-height: 1.4;">here is the breakdown from week 7 of my half ironman training. </span><br />
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<b>Week 7 // June 3 - 9</b></div>
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3</div>
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<b>Swim</b> 1300 yards w/ main set 6x75 sprints, RI = 20<br />
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<b>Run</b> 1 mile easy, 1.5 @ 5k pace, 1 mile recovery, 1 mile easy</div>
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4</div>
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<span class="WinCalendarBLANKCELLSTYLE1" style="font-size: 15px; line-height: 1.4;"><b><br />Bike</b> 50 minutes w/ 6x2 minutes hard efforts scattered</span></div>
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5<br />
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<b>Swim</b> 1300 yards w/ main set 2x300 race pace, RI = 30<br />
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<b>Run</b> 5 miles moderate w/ 4x10 second hill sprints<br />
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6</div>
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REST (or) Strength Train</div>
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7</div>
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<b>Bike</b> 40 minutes moderate<br />
w/ 15 minutes comfortably<br />
hard<br />
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8</div>
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<b>Swim</b> 2000 yards moderate<br />
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<b>Run </b>12 miles moderate<br />
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9</div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b>BRICK</b></span><br />
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<span class="WinCalendarBLANKCELLSTYLE1"><b>Bike</b> 50 miles moderate</span><br />
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<span class="WinCalendarBLANKCELLSTYLE1"><b>Run </b>20 minutes moderate</span><br />
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<b>monday breakdown: </b>my swim felt pretty decent, but i wasn't impressed with my time. 1300 yards in 26:27...ehh. my run was a little better: 4.2 miles in 34:45 with amazing sunshine and about 65 degrees!<br />
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<b>tuesday breakdown: </b>wow...if only every ride was as good as tuesday's! although i really thought i was averaging over 20 mph, i was happy with my time in the saddle on this 50 minute ride. i had great weather, too!</div>
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;"><b>wednesday breakdown: </b>wednesday was <a href="http://www.runningday.org/">national running day</a>. yay? i apparently didn't look at my training plan right because i went out for a 1400 yard swim that took me 26:50 and then knocked out about 6 miles in gorgeous weather. ran pretty close to 8:00 miles so it felt great. my schedule actually called for a 1300 yard swim and a 5 miler. hmm...</span></div>
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;">thursday breakdown: </span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">rest day. </span><br />
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; font-weight: bold; line-height: 20px;">friday breakdown: </span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="font-size: 15px; line-height: 20px;">i had a great ride friday afternoon. there was a bit of a north wind, but i was really feeling good. i told myself before i rolled out that i'd try to take it easy due to my weekend of </span><span style="line-height: 20px;">intense</span><span style="font-size: 15px; line-height: 20px;"> training about to happen, but i pushed it hard anyway. 13.42 miles in 39:51 so i <i>finally</i> averaged 20+ mph. </span></span></div>
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;">saturday breakdown:</span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;"> </span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">friday night i checked the weather for the weekend and decided to switch my weekend workouts. the weather was supposed to be gorgeous (and wind free) on saturday with a chance of storms on sunday. i asked myself, "do you want to run or ride in the rain?" no brainer. saturday i went out for my 50 miler which was crazy for me. i've never gone that far and of course was nervous. it went well with the obvious heavy legs and absolute craving to be done. i ended up holding an 18.3 mph average so i was really impressed. that wasn't it. i then hopped off my bike and went out for a 20 minute run. i have NEVER felt my body in this state and it was creeeeepy. my legs felt like they weren't there and i actually thought something was wrong. fortunately, i've done a few smaller bricks so i tried to keep composure and just hold onto my form and run through it. by the time my 20 minutes were up i was literally praising God to be done, but was so proud of myself to getting this day of training under my belt. </span><br />
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;">sunday breakdown: </span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">last night i was trying to figure out (as usual) how i was going to fit in my training before church on sunday morning. my original plan was to walk in the gym right as it opens to get in my 2000 yard swim and run home to get my 12 miler in, but fortunately Emily thought of a better idea. she simply asked, "what if you run <i>to</i> the gym, get your swim in, and then i'll pick you up"? so that's what i did. i got up around 5:30 and ate a good breakfast. drank a couple cups of coffee and was out the door. most of this 12 mile route is in the country between the town i live in and the town my gym is in, so right around mile 6 i came up to a barking/growling dog charging me. i did what any runner in their right mind would do.....i climbed up in a tree in a nearby house. yeah, that happened. i was hoping the dog would run by and i would be able to run off leaving it in the distance. nope. it just sat down on the side of the road continuing to bark at me while i approached the road again. here's where the story gets awesome. a car came toward me after going by the dog and slowed. she waved. i waved. she slowed down. i gave her the old, "i'm in a bit of a pickle," look and so she stopped. she asked if it was my dog and i told her no, but it's definitely not friendly. i explained to her that i'm running from town to town and that i had an odd request. she looked very confused and then i asked her if she would just be able to drive me beyond the dog and let me out. in my head i was telling myself that she better not do it. she has no idea who i am. i could be a crazy murderer, but she agreed. she was super sweet and i ended up sitting in the backseat cause i felt bad. she drove by the dog and i gave it a dirty look. you know...the one that shows you mean business and you just won. anyway, to make a long story longer i hopped out, thanked my new friend, and finished my run in about a 8:15/mile pace. my swim started really terrible. my legs were so fatigued from my run and i just wasn't feeling it. fortunately, like any other hard training session you just muscle through it and it ended well. SO thrilled to get through this tough week of training and looking forward to getting stronger this coming week. </span></div>
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<b style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">weekly weigh-in: <u> 175.9 </u> on 6/2/13</b></div>
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<b style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">previous weekly weigh-in: <u> 174.9 </u></b></div>
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<b style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">difference: <u> + 1 </u></b></div>
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 20px;"><b>total weight difference: <u> - 11.3 </u></b></span></span></div>
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Tony Gouldhttp://www.blogger.com/profile/11220931057223472648noreply@blogger.com1tag:blogger.com,1999:blog-5475856050872630706.post-9850843083802281172013-06-03T22:02:00.003-05:002013-06-03T22:02:39.001-05:00half ironman training -- week 6<br />
<span style="font-size: 15px; line-height: 1.4;">here is the breakdown from week 6 of my half ironman training. </span><br />
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<b>Week 6 // May 27 - June 2</b></div>
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27</div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">Swim</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;"> 1000 yards w/ main set: 8x50
sprints RI=20<o:p></o:p></span></span></div>
<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">Run</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;"> 4.5 miles w/ 6x30 second
hard efforts scattered</span></span><br />
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28</div>
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<span class="WinCalendarBLANKCELLSTYLE1" style="font-size: 15px; line-height: 1.4;"><b><br /></b><span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">Bike</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;"> 40 minutes w/ 6x1 minute
hard efforts scattered</span></span></span></div>
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</td><td style="border-bottom-color: rgb(51, 51, 153); border-bottom-width: 1pt; border-right-color: rgb(51, 51, 153); border-right-width: 1pt; border-style: solid solid solid none; border-top-color: rgb(51, 51, 153); border-top-width: 1pt; height: 1.05in; padding: 0in 2.15pt 0in 0.7pt; width: 88.21875px;" valign="top" width="14%"><div class="CalendarText">
29<br />
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">Swim</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;"> 1000 yards w/ main set 2x200
race pace, RI = 20<o:p></o:p></span></span></div>
<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">Run</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;"> 4 miles moderate</span></span><br />
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30</div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">Bike</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;"> 40 minutes moderate w/ 8
minutes comfortably hard</span></span></div>
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<span class="WinCalendarBLANKCELLSTYLE1"><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">REST (or) Strength Train<o:p></o:p></span></span></div>
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1</div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">Swim</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;"> 1400 yards moderate<o:p></o:p></span></span></div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">Run </span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">9 miles moderate<o:p></o:p></span></span></div>
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2</div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">Bike</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;"> 35 miles moderate</span></span><br />
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<b>monday breakdown: </b>monday went....well, it went. since i had the day off i got to get my training in at my own time. i still ended up getting to the pool pretty early and my swim went well. no crazy fast times, but my form felt really good. it was pouring rain at the gym so i was hoping by the time i got home it'd be done, but it wasn't. i went out and did the 4 miler in the rain. it happens.<br />
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<b>tuesday breakdown: </b>tuesday was my first skip day of my training. i've used rest days and struggled to get training in on certain days, but it was pouring rain when i got up and the morning is really the only time i have to get outdoor training done on tuesdays since i get home too late. combine missing training and eating crappy with an overly stressful day and the combination isn't that great. </div>
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;"><b>wednesday breakdown: </b>i had a pretty decent swim and my form has been feeling better during my workouts lately. my run after went well and i owe most of that to the sunshine which has been missing during most of the past week or so. in the evening i actually decided to go out and pedal the 40 minute ride i skipped tuesday, but about a quarter way into it i got ANOTHER flat tire. i couldn't believe it! that makes 3 in about a month and a half. </span></div>
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;">thursday breakdown: </span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">due to my flat tire i decided to go out for a 4 miler before work. i realized shortly afterward that i hadn't run on fresh legs for quite sometime due to my swim/run training days. almost all of my runs since i started training have been on "wet" legs (yeah, i thought of that on my own) right out of the water, so running right when i got up felt great. finished my run in about a 7:40 pace so i felt good. oh, plus it was my birthday thursday so i was in a good mood. </span><br />
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;">friday breakdown: </span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">friday was my actual scheduled rest day and of course i felt lazy...especially since tuesday was a skip day. i wanted to try to find a way to fit in a workout, but knew i needed the rest to prep for the weekend. my parents were overly generous and bought me two new tires for my bike so i ended up getting those on my bike friday night and making sure i was good for my long ride on sunday. </span></div>
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;">saturday breakdown:</span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;"> </span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">oh how i love the weekend....especially when i don't have to work. i was able to sleep in (7:30!!) and eat a good breakfast with a couple cups of coffee at my own pace. i went to the gym around 9:00 to get my training in and my 1400 yard swim went really well. again, my form has been feeling really on so that helps. i wasn't too excited about running 9 miles after, but i went out anyway. i had a route planned and actually did something i don't normally do. i broke route and ended up running around the town and ran by time. i assumed i'd finish the 9 miles in apx 8:30/mile pace so i decided i'd call it good when i got around 1:16:00 and made it back to the gym at 1:16:50. it's always such a great feeling to have such a good workout in before noon on a saturday!</span><br />
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;">sunday breakdown: </span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">sunday was a little rough. i just wasn't feeling it on the bike and to be completely honest...i was already preoccupied with thinking about next week's training. i was scheduled for 35 miles, but that turned into a fast 20 miler with a 3/4 mile run straight off the bike. it was a decent workout overall. </span></div>
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<b style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">weekly weigh-in: <u> 174.9 </u> on 5/27/13</b></div>
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<b style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">previous weekly weigh-in: <u> 173.7 </u></b></div>
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<b style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">difference: <u> + 1.2 </u></b></div>
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 20px;"><b>total weight difference: <u> - 12.3 </u></b></span></span><br />
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Tony Gouldhttp://www.blogger.com/profile/11220931057223472648noreply@blogger.com0tag:blogger.com,1999:blog-5475856050872630706.post-30174490779048148882013-05-26T10:27:00.004-05:002013-05-26T10:27:57.312-05:00half ironman training -- week 5<span style="font-size: 15px; line-height: 1.4;">here is the breakdown from week 5 of my half ironman training. </span><br />
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<b>Week 5 // May 20 - May 26</b></div>
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<tr style="height: 1.05in; page-break-inside: avoid;"><td style="background-color: #fafce5; border-color: rgb(51, 51, 153); border-style: solid; border-width: 1pt 1pt 1pt 1.5pt; height: 1.05in; padding: 0in 2.15pt 0in 0.7pt; width: 88.21875px;" valign="top" width="14%"><div class="CalendarText">
20</div>
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<span class="WinCalendarBLANKCELLSTYLE1"><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">REST (or) Strength Train<o:p></o:p></span></span></div>
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21</div>
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<span class="WinCalendarBLANKCELLSTYLE1" style="font-size: 15px; line-height: 1.4;"><b><br /></b><span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">Bike</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;"> 45 minutes w/ 4x3 minute
hard efforts scattered</span></span></span></div>
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</td><td style="border-bottom-color: rgb(51, 51, 153); border-bottom-width: 1pt; border-right-color: rgb(51, 51, 153); border-right-width: 1pt; border-style: solid solid solid none; border-top-color: rgb(51, 51, 153); border-top-width: 1pt; height: 1.05in; padding: 0in 2.15pt 0in 0.7pt; width: 88.21875px;" valign="top" width="14%"><div class="CalendarText">
22<br />
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">Swim</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;"> 1200 yards w/ main set:
10x50 sprints RI=20<o:p></o:p></span></span></div>
<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">Run</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;"> 4.5 miles w/ 6x1 minute
hard efforts scattered</span></span><br />
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</td><td style="border-bottom-color: rgb(51, 51, 153); border-bottom-width: 1pt; border-right-color: rgb(51, 51, 153); border-right-width: 1pt; border-style: solid solid solid none; border-top-color: rgb(51, 51, 153); border-top-width: 1pt; height: 1.05in; padding: 0in 2.15pt 0in 0.7pt; width: 88.21875px;" valign="top" width="14%"><div class="CalendarText">
23</div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">Bike</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;"> 40 minutes moderate w/ 12
minutes comfortably hard</span></span></div>
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24</div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">Swim</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;"> 1200 yards w/ main set:3x200
race pace, RI= 20<o:p></o:p></span></span></div>
<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">Run</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;"> 5 miles moderate w/ 4x10
second hill sprints</span></span></div>
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</td><td style="border-bottom-color: rgb(51, 51, 153); border-bottom-width: 1pt; border-right-color: rgb(51, 51, 153); border-right-width: 1pt; border-style: solid solid solid none; border-top-color: rgb(51, 51, 153); border-top-width: 1pt; height: 1.05in; padding: 0in 2.15pt 0in 0.7pt; width: 88.21875px;" valign="top" width="14%"><div class="CalendarText">
25</div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">Swim</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;"> 1800 yards moderate<o:p></o:p></span></span></div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">Run </span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">11 miles moderate<o:p></o:p></span></span></div>
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</td><td style="background-color: #fafce5; border-bottom-color: rgb(51, 51, 153); border-bottom-width: 1pt; border-right-color: rgb(51, 51, 153); border-right-width: 1.5pt; border-style: solid solid solid none; border-top-color: rgb(51, 51, 153); border-top-width: 1pt; height: 1.05in; padding: 0in 2.15pt 0in 0.7pt; width: 87.21875px;" valign="top" width="14%"><div class="CalendarText">
26</div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">BRICK<o:p></o:p></span></b></span></div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">Bike</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;"> 45 miles moderate <o:p></o:p></span></span></div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">Run</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;"> 15 minutes off the bike
moderate<o:p></o:p></span></span></div>
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<b>monday breakdown: </b>what a great way to start a harder week of training....rest! most weeks my rest day flips between thursday or friday, but after my training last week i switched it up to help speed recovery and assure that i could get through week 5.<br />
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<b>tuesday breakdown: </b>tuesday was a decent workout. honestly, my weekday bike training has been surprisingly good. i completed 14.33 miles in the 45 minute ride. </div>
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;"><b>wednesday breakdown: </b>my swim went well: 1200 yards in 21:36 and very pleased. my training plan called for a 4.5 mile run, but the route i've been running is 4.2 so i figure that's close enough. 4.2 miles in 34:47...was just happy to have it done and in the books.</span></div>
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;">thursday breakdown: </span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">so thursday i got another flat tire on my back. bad luck, i guess. it looked like a piece of glass, but on the bright side i got to change the flat on my own. my 40 minute ride was cut short to about 32 minutes, but i managed to get a little over 9 miles in. i was a little discouraged with thursday's training. </span><br />
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;">friday breakdown: </span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">my swim/run days are becoming a little more difficult each week, but friday was good overall. my 1200 yard swim felt decent but took me a little long: 24:12. i was pretty happy with my 5 mile run with a time of 41:20. </span></div>
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;">saturday breakdown:</span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;"> </span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">i was very nervous about my weekend training since last weekend was so difficult, but saturday's training was great! Emily had to work so i asked her if she'd drop me off at the gym to swim and then i could just run home from there. since she's the best ever she said sure and got up even earlier to help me out. my 1800 yard swim felt great. i fueled/hydrated properly pre and post swim and finished the apx. mile swim in 36:24. i tried out some sports jelly beans between my swim and run and drank plenty of water before heading home. i've also been battling cramping during certain workouts, so i took a salt pack pre-run, too. on our way to the gym i stashed two water bottles on my route. one around mile 4 and one around mile 8. i took two gels around the time i took water and felt great the whole time. the cooler weather was a big help, too. i finished the 11 miler in 1:36:41, so it was a little slower than i hoped but that's the way it goes. </span></div>
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;">sunday breakdown: </span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">today was tough, both mentally and physically. mentally because the weather forecast sucked. when i went to bed last night it said 70% chance of t-storms early morning, so i didn't set an early alarm and planned on training in the afternoon. i woke up around 6:45 and checked and it switched to only 40% in the morning and then 70% in the afternoon. Emily and i need to leave for church by 10:30, so i already knew i wouldn't have enough time to get my scheduled workout in, but i also knew if i didn't do anything then i wouldn't get much in later. i shoved some breakfast down and chugged some water and took off. i got 30 miles on the bike in 1:39:38 (15 mph crappy wind!) and my 15 minute run off the bike was brutal. it was about 50 degrees out and with the wind my feet went pretty numb. i actually didn't begin to feel them until i got in. i was surprised to see i covered about 1.85 miles in the 15 minutes, but i guess it was good i couldn't feel anything from the waist down. </span></div>
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<b style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">week 4 weigh-in: <u> 173.7 </u> on 5/20/13</b></div>
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<b style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">previous weekly weigh-in: <u> 178.6 </u></b></div>
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<b style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">difference: <u> - 4.9 </u></b></div>
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 20px;"><b>total weight difference: <u> - 13.5* </u></b></span></span><br />
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 20px;"><b><u><br /></u></b></span></span>
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 20px;"><b><u><br /></u></b></span></span>
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 20px;">*it seems that training for a half ironman distance triathlon can help you drop some pounds...</span></span></div>
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Tony Gouldhttp://www.blogger.com/profile/11220931057223472648noreply@blogger.com0tag:blogger.com,1999:blog-5475856050872630706.post-44946210691349662862013-05-20T05:35:00.002-05:002013-05-20T05:35:50.156-05:00half ironman training -- week 4<br />
<span style="font-size: 15px; line-height: 1.4;">here is the breakdown from week 4 of my half ironman training. </span><br />
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<b>Week 4 // May 13 - May 19</b></div>
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<tr style="height: 1.05in; page-break-inside: avoid;"><td style="background-color: #fafce5; border-color: rgb(51, 51, 153); border-style: solid; border-width: 1pt 1pt 1pt 1.5pt; height: 1.05in; padding: 0in 2.15pt 0in 0.7pt; width: 88.21875px;" valign="top" width="14%"><div class="CalendarText">
13</div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">Swim </span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">1100 yards w/ main set: 8x50
RI=20<o:p></o:p></span></span></div>
<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">Run</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;"> 4.5 miles w/ 6x45 second
hard effort scattered</span></span></div>
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</td><td style="border-bottom-color: rgb(51, 51, 153); border-bottom-width: 1pt; border-right-color: rgb(51, 51, 153); border-right-width: 1pt; border-style: solid solid solid none; border-top-color: rgb(51, 51, 153); border-top-width: 1pt; height: 1.05in; padding: 0in 2.15pt 0in 0.7pt; width: 88.21875px;" valign="top" width="14%"><div class="CalendarText">
14</div>
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<span class="WinCalendarBLANKCELLSTYLE1" style="font-size: 15px; line-height: 1.4;"><b><br /></b><span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">Bike</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;"> 45 minutes w/ 6x2 minute
hard effort</span></span></span></div>
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</td><td style="border-bottom-color: rgb(51, 51, 153); border-bottom-width: 1pt; border-right-color: rgb(51, 51, 153); border-right-width: 1pt; border-style: solid solid solid none; border-top-color: rgb(51, 51, 153); border-top-width: 1pt; height: 1.05in; padding: 0in 2.15pt 0in 0.7pt; width: 88.21875px;" valign="top" width="14%"><div class="CalendarText">
15<br />
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">Swim </span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">1100 yards w/ main set:3x200
race pace, RI=30<o:p></o:p></span></span></div>
<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">Run</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;"> 4.5 miles moderate w/ 4x10
second hill sprints</span></span></div>
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</td><td style="border-bottom-color: rgb(51, 51, 153); border-bottom-width: 1pt; border-right-color: rgb(51, 51, 153); border-right-width: 1pt; border-style: solid solid solid none; border-top-color: rgb(51, 51, 153); border-top-width: 1pt; height: 1.05in; padding: 0in 2.15pt 0in 0.7pt; width: 88.21875px;" valign="top" width="14%"><div class="CalendarText">
16</div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">Bike</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;"> 40 minutes moderate w/ 10
minutes comfortably hard</span></span></div>
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</td><td style="border-bottom-color: rgb(51, 51, 153); border-bottom-width: 1pt; border-right-color: rgb(51, 51, 153); border-right-width: 1pt; border-style: solid solid solid none; border-top-color: rgb(51, 51, 153); border-top-width: 1pt; height: 1.05in; padding: 0in 2.15pt 0in 0.7pt; width: 88.21875px;" valign="top" width="14%"><div class="CalendarText">
17</div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><br /></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">REST
(or) Strength Train</span></span></div>
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</td><td style="border-bottom-color: rgb(51, 51, 153); border-bottom-width: 1pt; border-right-color: rgb(51, 51, 153); border-right-width: 1pt; border-style: solid solid solid none; border-top-color: rgb(51, 51, 153); border-top-width: 1pt; height: 1.05in; padding: 0in 2.15pt 0in 0.7pt; width: 88.21875px;" valign="top" width="14%"><div class="CalendarText">
18</div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">Swim </span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">1600 yards includes 1000 yard
time trial<o:p></o:p></span></span></div>
<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">Run
</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">10
miles moderate</span></span></div>
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</td><td style="background-color: #fafce5; border-bottom-color: rgb(51, 51, 153); border-bottom-width: 1pt; border-right-color: rgb(51, 51, 153); border-right-width: 1.5pt; border-style: solid solid solid none; border-top-color: rgb(51, 51, 153); border-top-width: 1pt; height: 1.05in; padding: 0in 2.15pt 0in 0.7pt; width: 87.21875px;" valign="top" width="14%"><div class="CalendarText">
19</div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">Bike </span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">40 miles moderate</span></span></div>
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<b>monday breakdown: </b>monday was okay. i was really feeling the previous weekend's training, so i had heavy legs going into my swim. 1100 yards in 20:50 and my form felt decent. my 4.2 mile run after went fine. i didn't feel like i pushed it too hard, but at the same time didn't take it too easy. finished in 34:55.<br />
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<b>tuesday breakdown: </b>basic bike day. legs felt decent and i had great riding weather...with the obvious wind that seems to NEVER go away. held an average 18.5 mph pace. </div>
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;"><b>wednesday breakdown: </b>my <i>first</i> swim session went pretty good. i completed the 1100 yards in 20:50 and went onto my run and finished the 4.2 miles in 34:15. later on i was able to get a <i>second </i>swim session in and stubbornly swam the race distance (1.2 miles!) in 37:41! honestly...it made my day. </span></div>
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;">thursday breakdown: </span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">thursday was a good day on the bike. i averaged a little over 19 mph for about 45 minutes. </span><br />
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;">friday breakdown: </span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">REST DAY! </span></div>
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;">saturday breakdown:</span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;"> </span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">i unfortunately had to work most of saturday, but was able to go straight to the gym to get my swim session in after. i finished the 1600 yards in 30:14 and felt really great. then i ran home from the gym and all hell broke loose. it was a 10 miler and it was about 87 degrees. nothing too terrible, but i got pretty dehydrated and actually had to make an unexpected pit stop at a local food market to get a bottle of water. i was so incredibly thankful to get this workout done! finished the run in 1:36:17. </span></div>
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;">sunday breakdown:</span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;"> </span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">i wasn't able to get up early enough to get my long 40 mile ride in before church, so it was put on the back burner until later in the day. mistake. i planned on pedalling mostly east and a little south to my parents house and have them drive me back home. the wind ended up being way too much, so i had to regroup and ended up going about 20 miles there and then turning around and heading home. it was honestly a really hard ride because of the wind, but it felt really great to finish a 40 mile ride! done in 2:30:17...not terribly impressive, but VERY thankful for a finishing time!</span></div>
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<b style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">week 3 weigh-in: <u> 178.6 </u> on 5/13/13</b></div>
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<b style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">previous weekly weigh-in: <u> 180.1 </u></b></div>
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<b style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">difference: <u> - 1.5 </u></b></div>
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 20px;"><b>total weight difference: <u> - 8.6 </u></b></span></span></div>
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Tony Gouldhttp://www.blogger.com/profile/11220931057223472648noreply@blogger.com0tag:blogger.com,1999:blog-5475856050872630706.post-47957325888775290872013-05-13T17:35:00.001-05:002013-05-13T17:35:21.047-05:00half ironman training -- week 3<br />
<span style="font-size: 15px; line-height: 1.4;">here is the breakdown from week 3 of my half ironman training. </span><br />
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<b>Week 3 // May 6 - May 12</b></div>
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6</div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">Swim</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;"> 1000 yards w/ main set: 6x50
sprints RI = 20<o:p></o:p></span></span></div>
<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">Run</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;"> 4.5 miles w/ 6x30 second
hard effort scattered</span></span></div>
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7</div>
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<span class="WinCalendarBLANKCELLSTYLE1" style="font-size: 15px; line-height: 1.4;"><b><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;"><br />Bike </span></b></span><span class="WinCalendarBLANKCELLSTYLE1" style="font-size: 15px; line-height: 1.4;"><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">45 minutes w/ 8x1 minute
hard effort</span></span></div>
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</td><td style="border-bottom-color: rgb(51, 51, 153); border-bottom-width: 1pt; border-right-color: rgb(51, 51, 153); border-right-width: 1pt; border-style: solid solid solid none; border-top-color: rgb(51, 51, 153); border-top-width: 1pt; height: 1.05in; padding: 0in 2.15pt 0in 0.7pt; width: 88.21875px;" valign="top" width="14%"><div class="CalendarText">
8<br />
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<span class="WinCalendarBLANKCELLSTYLE1" style="font-size: 15px; line-height: 1.4;"><b><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">Swim </span></b></span><span class="WinCalendarBLANKCELLSTYLE1" style="font-size: 15px; line-height: 1.4;"><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">1000 yards w/ main set:2x200
race pace, RI = 30</span></span></div>
<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">Run
</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">4.5
miles moderate w/ 4x10 second hill sprints</span></span></div>
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</td><td style="border-bottom-color: rgb(51, 51, 153); border-bottom-width: 1pt; border-right-color: rgb(51, 51, 153); border-right-width: 1pt; border-style: solid solid solid none; border-top-color: rgb(51, 51, 153); border-top-width: 1pt; height: 1.05in; padding: 0in 2.15pt 0in 0.7pt; width: 88.21875px;" valign="top" width="14%"><div class="CalendarText">
9</div>
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<span style="font-size: 15px; line-height: 1.4;">REST (or) Strength Train</span></div>
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</td><td style="border-bottom-color: rgb(51, 51, 153); border-bottom-width: 1pt; border-right-color: rgb(51, 51, 153); border-right-width: 1pt; border-style: solid solid solid none; border-top-color: rgb(51, 51, 153); border-top-width: 1pt; height: 1.05in; padding: 0in 2.15pt 0in 0.7pt; width: 88.21875px;" valign="top" width="14%"><div class="CalendarText">
10</div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;"><br /></span></b></span>
<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">Bike</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;"> 40 minutes moderate w/ 8
minutes comfortably hard</span></span></div>
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11</div>
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<span class="WinCalendarBLANKCELLSTYLE1" style="font-size: 15px; line-height: 1.4;"><b><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">Swim </span></b></span><span class="WinCalendarBLANKCELLSTYLE1" style="font-size: 15px; line-height: 1.4;"><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">1400 yards moderate</span></span></div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">Run</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;"> 9 miles moderate<o:p></o:p></span></span></div>
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12</div>
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<b style="font-size: 15px; line-height: 1.4;"><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">BRICK</span></b><br />
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">Bike </span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;"> 35 miles moderate<o:p></o:p></span></span></div>
<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">Run</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;"> 10 minutes off the bike
moderate</span></span></div>
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<b>monday breakdown: </b>monday was tough. i had a terrible swim workout and just couldn't get into a groove. my breathing was off and my form made it feel like i had never swam before. my run after went okay, but it was just an off day.</div>
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<b>tuesday breakdown: </b>i got a nice ride in and pushed it at a pretty decent pace. in 45 minutes i made it just about 14 miles holding an average 18.5 mph pace. i was happy with that.</div>
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;"><b>wednesday breakdown: </b>MUCH better swim workout on wednesday. 1000 yards in just over 18:00, so i felt good with that pace. my run went well and i think a big reason was due to me forgetting my watch. </span></div>
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;">thursday breakdown: </span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">oh, how i love my rest day. it worked out well since the weather was crap on thursday, too.<br /><br /></span></div>
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;">friday breakdown: </span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">friday was rough. i had a busy day at work, but knew i had to fit in my ride. honestly...it went well and i was pleasantly surprised. i ended up holding a 19.2 mph pace for just shy of 45 minutes. </span></div>
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;">saturday breakdown:</span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;"> </span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">so it seems that friday was nothing! i had to work so that made it very difficult to fit in my training. i actually woke up at 4:00am to fit in my 9 miler (1:17:51) and took care of the swim workout later in the day. i swam the 1400 yards (.8 mile) in 27:19 so i felt pretty happy with that, too. training plus work made for a LONG day, but it was great to celebrate a friend graduating college that night! GO ALEX!!!!</span></div>
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; font-weight: bold; line-height: 20px;">sunday breakdown:</span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 15px; font-weight: bold; line-height: 20px;"> </span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="font-size: 15px; line-height: 20px;">ugh...sunday sucked. i have this issue with my toes and cycling in the cold. the issue is that they freeze and i lose feeling. minor issue i know, but it was about mid-40's and when you're cruising around 20mph it tends to feel even cooler. i had a terrible time in the morning trying to figure out what to do. do i chance it and risk cutting my ride short? no. do i go to the gym and do my entire 35 mile ride on a </span><span style="line-height: 20px;">stationary</span><span style="font-size: 15px; line-height: 20px;"> bike? no. do i listen to my wife when she says to pedal to the gym (around 10 miles), do some more miles on the bike, and then pedal home. yes. and it worked! oh, sunday was also my first brick in my training. a brick is where you have a bike workout and then run immediately after. i was SO done on the bike it wasn't even funny, so switching into just a 10 minute run was nice. i averaged about 17.5 mph on the bike and ran my 10 minutes in about a 7:34 minute/mile pace. i was very thankful to get this workout done!</span></span></div>
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<b style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">week 3 weigh-in: <u> 180.1 </u> on 5/6/13</b></div>
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<b style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">previous weekly weigh-in: <u> 184.0 </u></b></div>
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<b style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">difference: <u> - 3.9 </u></b></div>
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 20px;"><b>total weight difference: <u> - 7.1 </u></b></span></span></div>
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Tony Gouldhttp://www.blogger.com/profile/11220931057223472648noreply@blogger.com1tag:blogger.com,1999:blog-5475856050872630706.post-10199201787247762762013-05-06T06:59:00.001-05:002013-05-06T06:59:37.081-05:00half ironman training -- week 2<span style="font-size: 15px; line-height: 1.4;">here is the breakdown from week 2 of my half ironman training. </span><br />
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<div class="post-body entry-content" id="post-body-854349683745811868" style="font-size: 15px; line-height: 1.4; position: relative; width: 498px;">
<b>Week 2 // April 29-May 5</b><br />
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<span class="StyleStyleCalendarNumbers10ptNotBold11pt"><span style="font-size: 12pt;">29</span></span></div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8pt;">Swim</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-size: 8pt;"> 800 yards w/ main set:3x100 race pace, RI =15<o:p></o:p></span></span></div>
<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: Arial, sans-serif; font-size: 8pt; line-height: 12px;">Run</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: Arial, sans-serif; font-size: 8pt; line-height: 12px;"> 4 miles moderate</span></span></div>
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30</div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: Arial, sans-serif; font-size: 8pt; line-height: 12px;">Bike</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: Arial, sans-serif; font-size: 8pt; line-height: 12px;"> 40 minutes w/ 6x30 second sprints scattered</span></span></div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8pt;">Swim </span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-size: 8pt;">800 yards w/ main set: 8x25, RI = 20</span></span><span class="WinCalendarBLANKCELLSTYLE1"><b><span style="color: navy; font-size: 12pt;"><o:p></o:p></span></b></span></div>
<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: Arial, sans-serif; font-size: 8pt; line-height: 12px;">Run </span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: Arial, sans-serif; font-size: 8pt; line-height: 12px;">4 miles moderate w/ 4x10 second hill sprints</span></span></div>
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2</div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8pt;"><br /></span></b><span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: Arial, sans-serif; font-size: 8pt; line-height: 12px;">Bike</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: Arial, sans-serif; font-size: 8pt; line-height: 12px;"> 40 minutes moderate w/ 5 minutes comfortably hard</span></span></span></div>
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3</div>
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<span style="font-family: Arial, sans-serif; font-size: 11px; line-height: 12px;">REST (or) Strength Train</span></div>
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4</div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8pt;">Swim</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-size: 8pt;"> 1000 yards moderate<o:p></o:p></span></span></div>
<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: Arial, sans-serif; font-size: 8pt; line-height: 12px;">Run</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: Arial, sans-serif; font-size: 8pt; line-height: 12px;"> 7 miles moderate</span></span></div>
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5</div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: Arial, sans-serif; font-size: 8pt; line-height: 12px;">Bike</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: Arial, sans-serif; font-size: 8pt; line-height: 12px;"> 30 miles moderate</span></span></div>
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<b>monday breakdown: </b>what a day! this is what training feels like. the weather was great (sunny and 70!) and i <i>finally</i> got my pass to a local facility where i can get my swim sessions in. monday i did my swim workout after work and it went great. i definitely felt it in my arms since i haven't done much upper body work in the past months, but the workout itself went well. for my run i put together a 4.2 mile route around the town where my gym is and knocked that out in 33:02. i was dehydrated and didn't fuel properly pre-workout and paid for it on the run. i took a mental note and used it as a learning experience. gatorade was AMAZING when i got home!</div>
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<b>tuesday breakdown: </b>another good day of training! first thing i noted: sprints are HARD! my quads were burning. it didn't help that i was dealing with about a 20 mph wind out of the south, but it was nice when i did one of my sprints with a tail wind going over 30 mph! </div>
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;"><b>wednesday breakdown: </b>holy summer, batman! may came in with a boom. over eighty degrees and lots of sun on wednesday. i had a pretty difficult swim session and found out how difficult sprints are when they're added in to a workout. i apparently misread my schedule because i ended up doing 850 yards with my main set being 10 x 25 yard sprints with a rest interval of 20 seconds. i tried to stay hydrated all day and even in between my swim and run, but i still felt dehydrated during my run. the run was tough! i was upset with myself for being dehydrated (again!) and just wanted to be done. i held about a 8:00/mile pace and then went home and mowed my lawn. great finish to a long day. not. (remember when saying not at the end of things was funny?) </span><br />
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;">thursday breakdown: </span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">wow...i had a pretty great ride on thursday morning. i went out for 40 minutes right at sunrise and it was gorgeous out! i was out just after sunrise and felt great my whole ride. a bit chilly to start, but finished feeling great!</span><br />
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;">friday breakdown: </span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">rest days are amazing! it felt great to not have to worry about any workout. honestly...i ate great all day and felt relaxed. </span><br />
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;">saturday breakdown:</span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;"> </span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">friday was better. :) i swam just over a 1/2 mile in 1000 yards in a little over a half hour. i ate a normal breakfast before and drank a lot of water. after my swim session i ate a banana and drank more water and went out for my 7 mile run. i took a GU with me and did 7.15 miles in just barely over an hour. i honestly felt pretty decent throughout most of the run. i had really bad stomach cramps during the first 2 miles but thankfully that went away. i had my training done by 9:00am so it was a great way to start a saturday. </span><br />
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;">sunday breakdown:</span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-weight: bold; line-height: 20px;"> </span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">sunday's workout was a big one for me personally. i went ahead and completed my 30 mile ride from last week since i had to bail on it last week. it felt great to ride the longest i ever had and i finished in 1:40:11, so i was pleasantly surprised. my legs felt real heavy the rest of today, but i woke up today feeling great!</span><br />
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<b style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">week 2 weigh-in: <u> 184.0</u> on 4/29/13</b><br />
<b style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">previous weekly weigh-in: <u> 187.2 </u></b><br />
<b style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 20px;">difference: <u> - 3.2 </u></b><br />
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Tony Gouldhttp://www.blogger.com/profile/11220931057223472648noreply@blogger.com1tag:blogger.com,1999:blog-5475856050872630706.post-8543496837458118682013-04-28T16:04:00.001-05:002013-04-28T16:05:59.984-05:00half ironman training -- week 1here is the breakdown from week 1 of my half ironman training. like i mentioned before, i have to switch some days around due to my work and/or life schedule.<br />
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<b>Week 1 // April 22-28</b><br />
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<span class="StyleStyleCalendarNumbers10ptNotBold11pt"><span style="font-size: 12pt;">22</span></span></div>
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<span class="WinCalendarBLANKCELLSTYLE1" style="background-color: white;"><b><span style="font-size: 8pt;">Bike</span></b></span><span class="WinCalendarBLANKCELLSTYLE1" style="background-color: white;"><span style="font-size: 8pt;"> 40 minutes w/ 8x30 second sprints scattered</span></span></div>
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<span class="StyleStyleCalendarNumbers10ptNotBold11pt"><span style="font-size: 12pt;">23<o:p></o:p></span></span></div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8pt;">Swim</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-size: 8pt;"> 900 yards w/ main set:12x25, RI = 20</span></span></div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8pt;">Run</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-size: 8pt;"> 4 miles moderate w/ 6x10 second hill sprints</span></span></div>
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<span class="StyleStyleCalendarNumbers10ptNotBold11pt"><span style="font-size: 12pt;">24<o:p></o:p></span></span></div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8pt;">Swim</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-size: 8pt;"> 900 yards w/ main set: 3x200 race pace, RI = 15<o:p></o:p></span></span></div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8pt;">Run</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-size: 8pt;"> 4.5 miles moderate</span></span></div>
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<span class="StyleStyleCalendarNumbers10ptNotBold11pt"><span style="font-size: 12pt;">25<o:p></o:p></span></span></div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8pt;"><br /></span></b><span style="font-size: 11px;">REST (or) Strength Train</span></span></div>
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<span class="StyleStyleCalendarNumbers10ptNotBold11pt"><span style="font-size: 12pt;">26<o:p></o:p></span></span></div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8pt;">Bike </span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-size: 8pt;">40 minutes moderate w/ 8 minutes comfortably hard</span></span></div>
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<span class="StyleStyleCalendarNumbers10ptNotBold11pt"><span style="font-size: 12pt;">27<o:p></o:p></span></span></div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8pt;">Swim </span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-size: 8pt;">1200 yards moderate<o:p></o:p></span></span></div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8pt;">Run </span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-size: 8pt;">8 miles moderate</span></span></div>
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<span class="StyleStyleCalendarNumbers10ptNotBold11pt"><span style="font-size: 12pt;">28<o:p></o:p></span></span></div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">Bike</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;"> 30 miles moderate</span></span></div>
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<b>monday breakdown</b>: i completed tuesday's workout due to my work schedule. the 56 mile bike portion of the tri is honestly probably my biggest concern at this point. i've never pedaled over 30 miles, so my mental endurance has a long way to go during my training. i felt okay throughout most of the ride with a minor battle with the wind during some parts, but completed the 40 minutes. my legs definitely felt heavy after. scattered sprints are something i've never done before, too. now i know why. :)</div>
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<b>tuesday breakdown</b>: since i haven't quite worked out the swim details of my training i went ahead and did the run workout from wednesday. i have a good 4.15 mile route with some hills so i was able to add in the 2 x 10 second hill sprints which were in fact brutal. still finished in 33:39 holding about an 8:00/mile pace. i did this workout in the morning before work which is always a great way to start the day. my body felt okay with the obvious fatigue post-workout. i hope to get my swim workouts nailed down by next week so i'll have a place to swim. fingers are crossed!</div>
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<b>wednesday breakdown: </b>i skipped the swim workout and knocked out friday's scheduled workout. i had a pretty good run (4.15 miles) in the sunshine with some decent wind finishing in 32:21. my calves were definitely feeling it from the 7:47/mile pace, but all in all it was a good day of training.<br />
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<b>thursday breakdown: </b>this was the best day of the week so far: rest day. honestly, i tried to fit in a swim session in the morning, but it just didn't fit into my work schedule. it was nice to take it easy....especially before a hard weekend of training.<br />
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<b>friday breakdown: </b>wind. wind. wind. almost 20 minutes of my ride was straight into the wind so that was very defeating. it made it a TON better when i hit my turn home and started cruising with the tail wind. friday's 40 minute ride was much better than monday's. i was also more hydrated and fueled better.<br />
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<b>saturday breakdown:</b> no swim (boo), but i'm starting swim sessions in week 2 (yay!). there is a lake in a nearby town that's pretty close to where my parents live and it just so happens the outer loop is close to 8 miles. i asked my dad if he was up for running it with me a couple days before saturday and like the awesome father he is said, "sure." he was worried he'd slow me down, but he held an awesome pace and we finished 8 miles in 1:08:33 and almost had to fight off a German Shepherd. almost.<br />
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<b>sunday breakdown:</b> the farthest i've ever pedaled is about 26 miles. the bike leg is easily the part of the tri i'm most nervous about and i know it's because of my lack of experience "in the saddle" as the cycle-heads would say. i'm well aware that some days will just be "off" when it comes to training for a race. today's workout was awful. like i said, i was already nervous about pumping out thirty miles for the first time, but mentally i was actually <i>in it</i>. unfortunately around mile 7 or 8 my seat shifted and i found myself sitting too far back. it was uncomfortable, and of course i didn't have tools, so i just kept going. i took a quick 3 minute pit stop at the half way point, ate a few Clif Shot Bloks (thanks for the recommendation Josh!), and drank some water. i was feeling great and finally hit a groove and then it happened: flat tire just passed mile 21. i was devastated. i knew at that point i was going to finish feeling great and of course i didn't have a spare. i had to call Emily, wait in the cold, and come home early. oh well though...i finally got over it (only took 5 hours!) and now i'm ready for week 2!<br />
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<b>week 1 weigh-in: <u>187.2 </u> on 4/22/13</b><br />
<b>previous weekly weigh-in: <u> N/A </u></b><br />
<b>difference: <u> N/A </u></b><br />
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<b>Week 2 // April 29-May 5</b><br />
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<span class="StyleStyleCalendarNumbers10ptNotBold11pt"><span style="font-size: 12.0pt; mso-bidi-font-size: 10.0pt;">29</span></span></div>
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<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">Swim</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;"> 800 yards w/ main set:3x100
race pace, RI =15<o:p></o:p></span></span></div>
<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">Run</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;"> 4 miles moderate</span></span><br />
<div class="CalendarText">
<br /></div>
</td>
<td style="border-left: none; border: solid #333399 1.0pt; height: 1.05in; mso-border-left-alt: solid #333399 1.0pt; padding: 0in 2.15pt 0in .7pt; width: 14.28%;" valign="top" width="14%"><div class="CalendarText">
30</div>
<div class="CalendarText">
<br /></div>
<div class="CalendarText">
<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">Bike</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;"> 40 minutes w/ 6x30 second
sprints scattered</span></span></div>
<div class="CalendarText">
<br /></div>
</td>
<td style="border-left: none; border: solid #333399 1.0pt; height: 1.05in; mso-border-left-alt: solid #333399 1.0pt; padding: 0in 2.15pt 0in .7pt; width: 14.28%;" valign="top" width="14%"><div class="CalendarText">
1</div>
<div class="CalendarText">
<br /></div>
<div class="CalendarText">
</div>
<div class="CalendarText">
<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">Swim </span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">800 yards w/ main set: 8x25,
RI = 20</span></span><span class="WinCalendarBLANKCELLSTYLE1"><b><span style="color: navy; font-size: 12.0pt; mso-bidi-font-size: 10.0pt;"><o:p></o:p></span></b></span></div>
<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">Run
</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">4
miles moderate w/ 4x10 second hill sprints</span></span></td>
<td style="border-left: none; border: solid #333399 1.0pt; height: 1.05in; mso-border-left-alt: solid #333399 1.0pt; padding: 0in 2.15pt 0in .7pt; width: 14.28%;" valign="top" width="14%"><div class="CalendarText">
2</div>
<div class="CalendarText">
<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;"><br /></span></b><span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">Bike</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;"> 40 minutes moderate w/ 5
minutes comfortably hard</span></span></span></div>
<div class="CalendarText">
<br /></div>
</td>
<td style="border-left: none; border: solid #333399 1.0pt; height: 1.05in; mso-border-left-alt: solid #333399 1.0pt; padding: 0in 2.15pt 0in .7pt; width: 14.28%;" valign="top" width="14%"><div class="CalendarText">
3</div>
<div class="CalendarText">
<br /></div>
<div class="CalendarText">
<span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">REST
(or) Strength Train</span></span></div>
</td>
<td style="border-left: none; border: solid #333399 1.0pt; height: 1.05in; mso-border-left-alt: solid #333399 1.0pt; padding: 0in 2.15pt 0in .7pt; width: 14.28%;" valign="top" width="14%"><div class="CalendarText">
4</div>
<div class="CalendarText">
<br /></div>
<div class="CalendarText">
</div>
<div class="CalendarText">
<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;">Swim</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-size: 8.0pt; mso-bidi-font-size: 12.0pt;"> 1000 yards moderate<o:p></o:p></span></span></div>
<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">Run</span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;"> 7 miles moderate</span></span></td>
<td style="background: #FAFCE5; border-bottom: solid #333399 1.0pt; border-left: none; border-right: solid #333399 1.5pt; border-top: solid #333399 1.0pt; height: 1.05in; mso-border-left-alt: solid #333399 1.0pt; padding: 0in 2.15pt 0in .7pt; width: 14.32%;" valign="top" width="14%"><div class="CalendarText">
5</div>
<div class="CalendarText">
<br /></div>
<div class="CalendarText">
<span class="WinCalendarBLANKCELLSTYLE1"><b><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">Bike </span></b></span><span class="WinCalendarBLANKCELLSTYLE1"><span style="font-family: "Arial","sans-serif"; font-size: 8.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;">25 miles moderate</span></span></div>
</td>
</tr>
</tbody></table>
</div>
</div>
<div style="background-color: white; color: #666666; font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 15px; line-height: 20px; padding: 0px;">
<div style="text-align: left;">
<div align="center">
<br /></div>
</div>
</div>
</div>
Tony Gouldhttp://www.blogger.com/profile/11220931057223472648noreply@blogger.com0tag:blogger.com,1999:blog-5475856050872630706.post-22723446140096920952013-04-21T20:56:00.003-05:002013-04-21T20:56:49.570-05:00half ironman triathlon trainingholy crap y'all...it's been way too long. seriously, the last time i posted anything in the blogosphere was thanksgiving 2012!?! ok, that's not entirely true. i've done several posts over <a href="http://tonyandemily.blogspot.com/" target="_blank">here</a>, so there's the proof i haven't been entirely lazy.<br />
<br />
more proof i'm not entirely lazy? i'm starting to train for my first half-ironman distance triathlon. that's a 1.2 mile swim, a 56 mile bike ride, and then a 13.1 mile run to top it off. 70.3 miles of endurance fun. you might remember that i <a href="http://seetonyrun.blogspot.com/2012/07/i-finally-gave-it-tri.html" target="_blank">completed my first ever triathlon</a> last summer and absolutely loved it! the difference between last summer's tri and the one i'll be completing this summer? approximately 40 miles. wowza! it's all good though. that's what training is for!<br />
<br />
as i did when training for<a href="http://seetonyrun.blogspot.com/2011/05/marathon-training-week-eighteen-race.html"> my first marathon</a>, i'll be using my blog as a super original, never thought of before, way to track my training progress. i'll post weekly updates and post details on workouts, how i'm feeling, and probably tracking weight. i mean, obviously i have a TON of followers here on my blog and i know you are all anxious to see how it goes. put your seat belts on friends. it's going to get interesting.<br />
<br />
below is the training plan i'll be using to train for <a href="http://triharderpromotions.com/route-66-half-iron/">the race i'll be doing</a>. i have to switch some days around to fit with my work/life schedule better, but you get the idea. i'm excited about the race selection itself since it's within driving distance from our house, should be a relatively flat course, and it's just under 16 weeks away.<br />
<br />
<span style="font-size: large;"><b>16-Week Half Ironman Training Plan<br /></b></span><br />
<b style="font-family: Arial, Verdana, Helvetica, sans-serif;">Week 1</b><br />
<span style="font-family: Arial, Verdana, Helvetica, sans-serif;">Monday: Rest.</span><br />
<span style="font-family: Arial, Verdana, Helvetica, sans-serif;">Tuesday: Bike 40 minutes moderate with 4 x 30-second sprints scattered.</span><br />
<div style="font-family: Arial, Verdana, Helvetica, sans-serif; padding: 0px;">
Wednesday: Swim 800 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 4 miles moderate + 2 x 10-second hill sprints.<br />
Thursday: Bike 40 minutes moderate.<br />
Friday: Swim 800 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate.<br />
Saturday: Bike 20 miles moderate.<br />
Sunday: Run 6 miles moderate. | Swim 800 yards moderate.</div>
<div style="font-family: Arial, Verdana, Helvetica, sans-serif; padding: 0px;">
<br /></div>
<h4 style="font-family: Arial, Verdana, Helvetica, sans-serif; margin: 0px; padding: 0px;">
Week 2</h4>
<div style="font-family: Arial, Verdana, Helvetica, sans-serif; padding: 0px;">
Monday: Rest.<br />
Tuesday: Bike 40 minutes moderate with 6 x 30-second sprints scattered.<br />
Wednesday: Swim 850 yards total. Main set: 10 x 25 sprints, RI = 20 seconds. | Run 4 miles moderate + 4 x 10-second hill sprints.<br />
Thursday: Bike 40 minutes moderate + 5 minutes comfortably hard.<br />
Friday: Swim 850 yards total. Main set: 4 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate.<br />
Saturday: Bike 25 miles moderate.<br />
Sunday: Run 7 miles moderate. | Swim 1,000 yards moderate.</div>
<div style="font-family: Arial, Verdana, Helvetica, sans-serif; padding: 0px;">
<br /></div>
<h4 style="font-family: Arial, Verdana, Helvetica, sans-serif; margin: 0px; padding: 0px;">
Week 3</h4>
<div style="font-family: Arial, Verdana, Helvetica, sans-serif; padding: 0px;">
Monday: Rest.<br />
Tuesday: Bike 40 minutes with 8 x 30-second sprints scattered.<br />
Wednesday: Swim 900 yards total. Main set: 12 x 25 sprints, RI = 20 seconds. | Run 4 miles moderate + 6 x 10-second hill sprints.<br />
Thursday: Bike 40 minutes moderate + 8 minutes comfortably hard.<br />
Friday: Swim 900 yards total. Main set: 3 x 200 yards race pace, RI = 15 seconds. | Run 4.5 miles moderate.<br />
Saturday: Bike 30 miles moderate.<br />
Sunday: Run 8 miles moderate. | Swim 1,200 yards moderate.</div>
<div style="font-family: Arial, Verdana, Helvetica, sans-serif; padding: 0px;">
<br /></div>
<h4 style="font-family: Arial, Verdana, Helvetica, sans-serif; margin: 0px; padding: 0px;">
Week 4 (Recovery)</h4>
<div style="font-family: Arial, Verdana, Helvetica, sans-serif; padding: 0px;">
Monday: Rest.<br />
Tuesday: Bike 40 minutes with 6 x 30-second sprints scattered.<br />
Wednesday: Swim 800 yards total. Main set: 8 x 25 sprints, RI = 20 seconds. | Run 4 miles moderate + 4 x 10-second hill sprints.<br />
Thursday: Bike 40 minutes moderate + 5 minutes comfortably hard.<br />
Friday: Swim 800 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate.<br />
Saturday: Bike 25 miles moderate.<br />
Sunday: Run 7 miles moderate. | Swim 1,000 yards moderate.</div>
<div style="font-family: Arial, Verdana, Helvetica, sans-serif; padding: 0px;">
<br /></div>
<h4 style="font-family: Arial, Verdana, Helvetica, sans-serif; margin: 0px; padding: 0px;">
Week 5</h4>
<div style="font-family: Arial, Verdana, Helvetica, sans-serif; padding: 0px;">
Monday: Rest.<br />
Tuesday: Bike 45 minutes with 8 x 1-minute hard efforts scattered.<br />
Wednesday: Swim 1,000 yards total. Main set: 6 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with 6 x 30-second hard efforts scattered.<br />
Thursday: Bike 40 minutes moderate + 8 minutes comfortably hard.<br />
Friday: Swim 1,000 yards total. Main set: 2 x 200 yards race pace, RI = 30 seconds. | Run 4.5 miles moderate + 4 x 10-sec. hill sprints.<br />
Saturday: Bike 35 miles moderate + 10-minute transition run at moderate pace.<br />
Sunday: Run 9 miles moderate. | Swim 1,400 yards moderate.</div>
<div style="font-family: Arial, Verdana, Helvetica, sans-serif; padding: 0px;">
<br /></div>
<h4 style="font-family: Arial, Verdana, Helvetica, sans-serif; margin: 0px; padding: 0px;">
Week 6</h4>
<div style="font-family: Arial, Verdana, Helvetica, sans-serif; padding: 0px;">
Monday: Rest.<br />
Tuesday: Bike 45 minutes with 6 x 2-minute hard efforts scattered.<br />
Wednesday: Swim 1,100 yards total. Main set: 8 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with 6 x 45-second hard efforts scattered.<br />
Thursday: Bike 40 minutes moderate + 10 minutes comfortably hard.<br />
Friday: Swim 1,100 yards total. Main set: 3 x 200 yards race pace, RI = 30 seconds. | Run 4.5 miles moderate + 4 x 10-second hill sprints.<br />
Saturday: Bike 40 miles moderate.<br />
Sunday: Run 10 miles moderate. | Swim 1,600 yards total. Main set: 1,000 yard time trial.</div>
<div style="font-family: Arial, Verdana, Helvetica, sans-serif; padding: 0px;">
<br /></div>
<h4 style="font-family: Arial, Verdana, Helvetica, sans-serif; margin: 0px; padding: 0px;">
Week 7</h4>
<div style="font-family: Arial, Verdana, Helvetica, sans-serif; padding: 0px;">
Monday: Rest.<br />
Tuesday: Bike 45 minutes with 4 x 3-minute hard efforts scattered.<br />
Wednesday: Swim 1,200 yards total. Main set: 10 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with 6 x 1-minute hard efforts scattered.<br />
Thursday: Bike 40 minutes moderate + 12 minutes comfortably hard.<br />
Friday: Swim 1,200 yards total. Main set: 3 x 200 yards race pace, RI = 20 seconds. | Run 5 miles moderate + 4 x 10-second hill sprints.<br />
Saturday: Bike 45 miles moderate + 15-minute transition run at moderate pace.<br />
Sunday: Run 11 miles moderate. | Swim 1,800 yards moderate.</div>
<div style="font-family: Arial, Verdana, Helvetica, sans-serif; padding: 0px;">
<br /></div>
<h4 style="font-family: Arial, Verdana, Helvetica, sans-serif; margin: 0px; padding: 0px;">
Week 8 (Recovery)</h4>
<div style="font-family: Arial, Verdana, Helvetica, sans-serif; padding: 0px;">
Monday: Rest.<br />
Tuesday: Bike 40 minutes with 6 x 1-minute hard efforts scattered.<br />
Wednesday: Swim 1,000 yards total. Main set: 8 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with 6 x 30-second hard efforts scattered.<br />
Thursday: Bike 40 minutes moderate + 8 minutes comfortably hard.<br />
Friday: Swim 1,000 yards total. Main set: 2 x 200 yards race pace, RI = 20 seconds. | Run 4 miles moderate.<br />
Saturday: Bike 35 miles moderate.<br />
Sunday: Run 9 miles moderate. | Swim 1,400 yards moderate.</div>
<div style="font-family: Arial, Verdana, Helvetica, sans-serif; padding: 0px;">
<br /></div>
<h4 style="font-family: Arial, Verdana, Helvetica, sans-serif; margin: 0px; padding: 0px;">
Week 9</h4>
<div style="font-family: Arial, Verdana, Helvetica, sans-serif; padding: 0px;">
Monday: Rest.<br />
Tuesday: Bike 50 minutes with 6 x 2-minute hard efforts scattered.<br />
Wednesday: Swim 1,300 yards total. Main set: 6 x 75 sprints, RI = 20 seconds. | Run 1 mile easy, 8 x 600m at 5K race pace with 400m jog recoveries, 1 mile easy.<br />
Thursday: Bike 40 minutes moderate + 15 minutes comfortably hard.<br />
Friday: Swim 1,300 yards total. Main set: 2 x 300 yards race pace, RI = 30 seconds. | Run 5 miles moderate + 4 x 10-second hill sprints.<br />
Saturday: Bike 50 miles moderate + 20-minute transition run at moderate pace.<br />
Sunday: Run 12 miles moderate. | Swim 2,000 yards moderate.</div>
<div style="font-family: Arial, Verdana, Helvetica, sans-serif; padding: 0px;">
<br /></div>
<h4 style="font-family: Arial, Verdana, Helvetica, sans-serif; margin: 0px; padding: 0px;">
Week 10</h4>
<div style="font-family: Arial, Verdana, Helvetica, sans-serif; padding: 0px;">
Monday: Rest.<br />
Tuesday: Bike 50 minutes with 5 x 3-minute hard efforts scattered.<br />
Wednesday: Swim 1,400 yards total. Main set: 8 x 75 sprints, RI = 20 seconds. | Run 1 mile easy, 6 x 800m at 5K race pace with 400m jog recoveries, 1 mile easy.<br />
Thursday: Bike 40 minutes moderate + 18 minutes comfortably hard.<br />
Friday: Swim 1,400 yards total. Main set: 2 x 300 yards race pace, RI = 20 seconds. | Run 5.5 miles moderate + 4 x 10-second hill sprints.<br />
Saturday: Bike 55 miles moderate.<br />
Sunday: Run 13 miles moderate. | Swim 2,000 yards total. Main set: 1,500 time trial.</div>
<div style="font-family: Arial, Verdana, Helvetica, sans-serif; padding: 0px;">
<br /></div>
<h4 style="font-family: Arial, Verdana, Helvetica, sans-serif; margin: 0px; padding: 0px;">
Week 11</h4>
<div style="font-family: Arial, Verdana, Helvetica, sans-serif; padding: 0px;">
Monday: Rest.<br />
Tuesday: Bike 55 minutes with 4 x 4-minute hard efforts scattered.<br />
Wednesday: Swim 1,500 yards total. Main set: 10 x 75 sprints, RI = 20 seconds. | Run 1 mile easy, 5 x 1,000m at 5K race pace with 400m jog recoveries, 1 mile easy.<br />
Thursday: Bike 40 minutes moderate + 20 minutes comfortably hard.<br />
Friday: Swim 1,500 yards total. Main set: 3 x 300 yards race pace, RI = 30 seconds. | Run 6 miles moderate + 4 x 10-second hill sprints.<br />
Saturday: Bike 60 miles moderate + 10-minute transition run at race pace.<br />
Sunday: Run 14 miles moderate. | Swim 2,200 yards moderate.</div>
<div style="font-family: Arial, Verdana, Helvetica, sans-serif; padding: 0px;">
<br /></div>
<h4 style="font-family: Arial, Verdana, Helvetica, sans-serif; margin: 0px; padding: 0px;">
Week 12 (Recovery)</h4>
<div style="font-family: Arial, Verdana, Helvetica, sans-serif; padding: 0px;">
Monday: Rest.<br />
Tuesday: Bike 45 minutes with 5 x 2-minute hard efforts scattered.<br />
Wednesday: Swim 1,300 yards total. Main set: 6 x 75 sprints, RI = 20 seconds. Run 2 miles easy, 1 miles at 10K race pace, 2 miles easy.<br />
Thursday: Bike 40 minutes moderate + 10 minutes comfortably hard.<br />
Friday: Swim 1,300 yards total. Main set: 2 x 300 yards race pace, RI = 30 seconds. | Run 5 miles moderate.<br />
Saturday: Bike 45 miles moderate.<br />
Sunday: Run 10 miles moderate. | Swim 2,000 yards moderate.</div>
<div style="font-family: Arial, Verdana, Helvetica, sans-serif; padding: 0px;">
<br /></div>
<h4 style="font-family: Arial, Verdana, Helvetica, sans-serif; margin: 0px; padding: 0px;">
Week 13</h4>
<div style="font-family: Arial, Verdana, Helvetica, sans-serif; padding: 0px;">
Monday: Rest.<br />
Tuesday: Bike 20 minutes easy, 20 minutes comfortably hard, 20 minutes easy.<br />
Wednesday: Swim 1,600 yards total. Main set: 6 x 100 sprints, RI = 20 seconds. | Run 2 miles easy, 2 miles at 10K race pace, 2 miles easy.<br />
Thursday: Bike 45 minutes with 5 x 2-minute hard efforts scattered.<br />
Friday: Swim 1,600 yards total. Main set: 2 x 400 yards race pace, RI = 30 seconds. | Run 6 miles moderate + 4 x 10-second hill sprints.<br />
Saturday: Bike 50 miles moderate + 10 miles race pace + 15-minute transition run at race pace.<br />
Sunday: Run 10 miles moderate + 2 miles race pace. | Swim 2,200 yards total. Main set: 500 yards race pace.</div>
<div style="font-family: Arial, Verdana, Helvetica, sans-serif; padding: 0px;">
<br /></div>
<h4 style="font-family: Arial, Verdana, Helvetica, sans-serif; margin: 0px; padding: 0px;">
Week 14</h4>
<div style="font-family: Arial, Verdana, Helvetica, sans-serif; padding: 0px;">
Monday: Rest.<br />
Tuesday: Bike 20 minutes easy, 25 minutes comfortably hard, 15 minutes easy.<br />
Wednesday: Swim 1,800 yards total. Main set: 8 x 100 sprints, RI = 20 seconds. | Run 2 miles easy, 3 miles at 10K race pace, 2 miles easy.<br />
Thursday: Bike 45 minutes with 4 x 3-minute hard efforts scattered.<br />
Friday: Swim 1,600 yards total. Main set: 2 x 400 yards race pace, RI = 20 seconds. | Run 6 miles moderate + 4 x 10-second hill sprints.<br />
Saturday: Bike 45 miles moderate + 15 miles race pace + 20-minute transition run at race pace.<br />
Sunday: Run 12 miles moderate + 2 miles race pace. | Swim 2,400 yards total. Main set: 600 yards race pace.</div>
<div style="font-family: Arial, Verdana, Helvetica, sans-serif; padding: 0px;">
<br /></div>
<h4 style="font-family: Arial, Verdana, Helvetica, sans-serif; margin: 0px; padding: 0px;">
Week 15</h4>
<div style="font-family: Arial, Verdana, Helvetica, sans-serif; padding: 0px;">
Monday: Rest.<br />
Tuesday: Bike 15 minutes easy, 30 minutes comfortably hard, 15 minutes easy.<br />
Wednesday: Swim 2,000 yards total. Main set: 10 x 100 sprints, RI = 20 seconds. | Run 2 miles easy, 3 miles at 10K race pace, 2 miles easy.<br />
Thursday: Bike 45 minutes with 8 x 1-minute hard efforts scattered.<br />
Friday: Swim 1,600 yards total. Main set: 2 x 400 yards race pace, RI = 30 seconds. | Run 4.5 miles moderate + 4 x 10-second hill sprints.<br />
Saturday: Bike 40 miles moderate + 10 miles race pace + 10-minute transition run at race pace.<br />
Sunday: Run 12 miles moderate + 2 miles race pace (beat last week’s time). | Swim 2,400 yards total. Main set: 600 yards race pace (beat last week’s time).</div>
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Week 16</h4>
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Monday: Rest.<br />
Tuesday: Bike 10 minutes easy, 10 minutes comfortably hard, 10 minutes easy.<br />
Wednesday: Swim 1,300 yards total. Main set: 5 x 100 sprints, RI = 20 seconds. | Run 2 miles easy, 1 mile at 10K race pace, 2 miles easy.<br />
Thursday: Bike 45 minutes with 5 x 30-second sprints scattered.<br />
Friday: Swim 800 yards total. Main set: 400 yards race pace. | Run 3 miles easy.<br />
Saturday: Swim 10 minutes easy with 4 x 30 seconds at race pace. | Bike 10 minutes with 4 x 30 seconds fast. | Run 10 minutes with 4 x 20 seconds at 90 percent effort.<br />
Sunday: RACE!</div>
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Source:</span><span style="font-size: xx-small;"> </span><a href="http://competitor.com/2010/09/sports/triathlon/super-simple-ironman-70-3-triathlon-training-plan_6442#ixzz2R9SoLHKh" style="font-size: x-small;">16-Week Half Ironman Training Plan</a></span>Tony Gouldhttp://www.blogger.com/profile/11220931057223472648noreply@blogger.com2tag:blogger.com,1999:blog-5475856050872630706.post-64315022395188700682012-11-22T09:56:00.000-06:002012-11-22T09:57:55.669-06:00THANKSgivingit bums me out that i've already heard/seen people being grumpy today. mainly at things like traditions. to be more specific....people being grumpy toward the tradition of others saying what they're thankful for on Thanksgiving. i feel like we also see these people getting grumpy when they watch someone else open a birthday gift on their birthday, or maybe when they see a couple going out on a date on their anniversary. there are certain things we do on certain days to help us <b>remember </b>and to <b>celebrate</b>.<br />
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<b><span style="font-size: x-large;">But thank God! He gives us victory over sin and death through our Lord Jesus Christ.</span></b><br />
<b><span style="font-size: x-large;">1 Corinthians 15:57 (NLT)</span></b><br />
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that's exactly what i'm <b>remembering </b>and <b>celebrating </b>today! i'm <b>remembering </b>the ultimate sacrifice made to save all humanity from eternal suffering and <b>CELEBRATING </b>the victory over death so that i can be victorious over sin by the power of Jesus Christ!<br />
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<span style="font-size: x-large;">HAPPY <b>THANKS</b>GIVING!</span></div>
<span style="font-family: inherit;"><b><span style="background-color: white; color: #333333; line-height: 17px;"><br /></span></b></span>Tony Gouldhttp://www.blogger.com/profile/11220931057223472648noreply@blogger.com0tag:blogger.com,1999:blog-5475856050872630706.post-22917243384136347782012-11-07T06:00:00.000-06:002012-11-07T13:12:31.894-06:00oh yeah...this is what it feels likeit's a feeling that i could do without for the rest of my life. the feeling of not being able to run and hating every bit of it. you know...the feeling i'm having currently. mid-september my running flat lined due to <a href="http://tonyandemily.blogspot.com/2012/10/adoption-our-big-news.html" target="_blank">total chaos happening in my life</a>. all good stuff, but running as a priority went out the window. <br />
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i literally ran about thirty miles the entire month of october and 26.2 of them were at the st louis marathon Emily and i ran (SO proud of her!). since then i haven't ran at all...until earlier this week. i <em>finally</em> had the energy/motivation/desire to lace up my abandoned running shoes and get out the door. and. it. hurt. not in an injury kind of way, but in a "running sucks" kind of way. i lost almost all of my endurance i had built up and can no longer go out and run several miles. i ran two and i felt like i used to feel after running closer to five. embarrassing? a little. motivating? actually, yeah...kinda. is that weird? probably.<br />
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you know i'm huge into setting goals and then <strong>CRUSHING</strong> them into little tiny crushed-goal-pieces. well, this gives me the perfect opportunity to regain my endurance. since i can barely bust out a couple miles i have my work cut out for me, but it's actually a little refreshing to know that i have to work back up to running for an hour at a time or more. although it's a drag i can no longer just hop into a half-marathon any weekend i want it's exciting to have to work back up to that level. <br />
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also...after running this last marathon (and after <a href="http://seetonyrun.blogspot.com/2012/07/i-finally-gave-it-tri.html" target="_blank">my first triathlon</a> earlier this year) i've realized that my passion for running has decreased <em>slightly</em> and my new found passion for triathlon has skyrocketed. i've mentioned before that i <strong>will</strong> complete a full Ironman before i die. well...i'm not quite foolish enough to say that next year it'll happen, but i really hope to start focusing more on triathlon in 2013 and set goals accordingly. we shall see......Tony Gouldhttp://www.blogger.com/profile/11220931057223472648noreply@blogger.com0tag:blogger.com,1999:blog-5475856050872630706.post-49748688786320816202012-10-24T09:06:00.000-05:002012-10-24T09:06:04.094-05:00here's to being four years old<div class="separator" style="clear: both; text-align: center;">
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today my awesome nephew is four years old. holy crap does that make me feel old. the kid is something else and i'm extremely proud to be his uncle. he's <em>finally</em> getting to that age where we can REALLY start messing with his parents. <br />
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happy birthday little dude!Tony Gouldhttp://www.blogger.com/profile/11220931057223472648noreply@blogger.com1tag:blogger.com,1999:blog-5475856050872630706.post-43993412599621108332012-10-14T14:52:00.000-05:002012-10-14T14:54:21.682-05:00one week to gowell, emily and i are a week out from the marathon. to say that i'm under prepared is a vast understatement. if you know me at all you know me as a dude who likes to be prepared for things. i mean...i make lists to help me get prepared for things. i know that some people go through life without planning anything and probably do fairly well; however, i feel intense anxiety when i'm not prepared for something. literally...i actually get stomach aches if i don't feel like i'm prepared enough for something. lame, i know. <br />
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enter marathon training several weeks in. i've built up my training and mileage enough that i can comfortably run 10-15 miles on a weekend and not let it kill me. running 26.2 miles though....that involves some training and some planning ahead. so, the planning i did involved about 18 weeks of training to build up the endurance both physically and mentally. what i didn't foresee happening was my life going from "a little crazy" to "life is almost out of control crazy" and apparently the priority of running went the way of dinosaurs. now, a week away from running the marathon i feel sick when i think of how prepared i am....i mean how prepared i'm not. <br />
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if you don't happen to read the blog emily and i write together you can read a little about how my life got a bit out of control within the past several weeks by clicking <a href="http://www.tonyandemily.blogspot.com/2012/10/adoption-our-big-news.html" target="_blank">here</a>. hint: our family is growing!Tony Gouldhttp://www.blogger.com/profile/11220931057223472648noreply@blogger.com0tag:blogger.com,1999:blog-5475856050872630706.post-8745282023529102852012-09-19T19:56:00.000-05:002012-09-19T19:56:17.143-05:00back from injury?one of the hardest things to do besides not going insane while being injured is returning to running <em>after</em> the injury. why, you ask? it's because you never really know if you're fully healed. how do you know if you're "fully healed," you ask? you go run and see if it hurts. <br />
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i've been off running for nine days now since i felt major right knee pain during a recovery run and without training altogether since last wednesday <a href="http://seetonyrun.blogspot.com/2012/09/injuries-and-pessimism.html" target="_blank">when i had my bike accident</a>. it's been a long week or so to say the least, but i've been doing surprisingly okay mentally. honestly, i truly believe it's because my mind is so caught up thinking about other things nonstop so i haven't really been focusing on it too much.<br />
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anyway...meanwhile back at the ranch...i went out today to see if my knee was doing better. oh, and i also had major back, hip, and left knee pain since my bike accident so i had to feel that out, too. it really seemed like my legs were out to get me! i went out for a sloooow one mile run and besides the fact that i was extremely bored...i felt <strong>NO </strong>pain. trust me...i learned years ago not to get my hopes up, but it's still a good sign! <br />
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of course i had to ask the "old wise runner" (aka my dad) what i should do next and he gave me some good advice, so we'll see how it feels tomorrow and i'll take it one step at a time. baby steps, of course.<br />
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Tony Gouldhttp://www.blogger.com/profile/11220931057223472648noreply@blogger.com0tag:blogger.com,1999:blog-5475856050872630706.post-79029298243098671432012-09-12T16:58:00.000-05:002012-09-14T17:07:36.192-05:00injuries and pessimismwell...i'm injured. *long melodramatic sigh* i honestly have no idea how it happened. actually, i have a <em>few</em> ideas but that's just me overthinking things like always. i haven't been injured in a long time...and it <u><strong>SUCKS</strong></u>! to not be able to do something you love is one of the hardest things...in my opinion. <br />
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i had a sixteen mile long run this past weekend and it went alright. my pace was what i wanted it to be and i recovered fine. then came monday's recovery run: <strong>bad</strong>. it was a slow four miler and i felt a sharp pain in my right knee for almost three miles of it. (flashback warning) a few years ago i was diagnosed with patellar tendinitis and ended up going to physical therapy for it. it kept me from running for months! honestly...one of the hardest few months ever. <br />
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<strong><span style="font-size: large;">QUESTIONS THAT ARISE AFTER AN INJURY OCCURS (in my mind):</span></strong><br />
-should i stop eating so much?<br />
-will i get fat now?<br />
-does this mean i can just sit around and watch tv?<br />
-what's on tv these days?<br />
-wait...do i have a tv?<br />
-how much could i sell my running shoes for?<br />
-i totally forgot i had a bike! i'm gonna go pedal for hours...<br />
-is it okay to ride a bike?<br />
-should i stay in bed all day to speed up recovery?<br />
-will i ever run again?<br />
-should i ice my knee?<br />
-should i put heat on my knee?<br />
-what did i do wrong?<br />
-is this because i don't run barefoot?<br />
-(while looking at training plan) i followed this thing to a 'T', didn't i?<br />
-i guess i didn't stretch enough?<br />
-did i stretch too much?<br />
-why do i run?<br />
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i guess the point i'm trying to make from the questions above is this: do we ever <em>really</em> know why stuff happens? well...yeah, we do (sometimes). some stuff we bring on ourselves, BIG BUT, some stuff we don't. like this injury per se...i really don't feel that i did anything intentionally to bring this on, but it happened and NOW is the time to deal with it. the tony several years ago freaked and complained the whole time about not running when he was injured, but the tony now...i'm okay. not great (yet!). just okay...but i'll take that! it's an improvement and i'm dealing with it. <br />
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i'm taking it easy and not wishing unpleasant things upon runners that i pass while driving. that's a good thing! honestly...there was a point during my last injury that i couldn't even talk about running, see anyone running, and you didn't even want to ask me about running. it would've turned into a total emo-self-pity-fix-my-knee-right-now-running story. <br />
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i'm finally to a point in life that i can thank God for times like this. times that i cannot stand, but times that literally slow my life down without my consent! times that i want to often skip. times that i wish weren't happening...but what does that say to God? it basically says, "umm...hey...i totally know You had this all planned out...but it sucks...change it. i know better than You and i want to be running and moving on with stuff." well, it doesn't work that way and i've finally learned that! now if only i could learn that you're not supposed to end sentences with the word 'that'...maybe someday.<br />
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until then....keep your head up. who knows what you'll learn during this "slow" times...<br />
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<strong><u><span style="font-size: large;">UPDATED (9/14/12)</span></u></strong><br />
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so...i had to come back and update this post because since i posted it wednesday evening i had something interesting happen and felt the need to share. <br />
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about an hour or so after i published the above post i went out for a bike ride to see how the knee felt. i didn't feel any pain while pedaling so i at least felt good that i'd be able to incorporate cycling into my time off of running. i was pretty confident that swimming wouldn't bother it, so i had to test the waters on my bike. <br />
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then something unfortunate happened: i was cruising around 20-25mph on the edge of town and a car rolled through a stop sign without even seeing me. i had to slam on my brakes and ended up hitting gravel and crashing. the driver <em>did</em> stop; however, he failed to apologize but at least asked me if i was ok. i fought back the urge to yell at him for driving like crap and am proud of myself now as i look back. <br />
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so, now with a bum right knee i have some decent road rash on my left leg and a messed up back. thursday morning getting out of bed was about as hard as sending the first man to the moon. i've been popping pain killers and trying to rest as much as possible, but it's difficult when you have a physical job. so instead of this weekend including an exciting 18 mile long run i get the excitement of resting my aching body. <br />
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i'd say "at least i can still swim" but now i'm nervous to get in the water. 2/3 of my sports are not liking me lately...<br />
<br />Tony Gouldhttp://www.blogger.com/profile/11220931057223472648noreply@blogger.com1tag:blogger.com,1999:blog-5475856050872630706.post-10437236229286368292012-09-05T18:18:00.000-05:002012-09-05T18:18:02.889-05:00you know you're a runner if...lately i've been seeing a TON of "you know you're a runner if..." statements. honestly...most of them are hilarious. it got me thinking though...there are a <u>LOT</u> of runners out there. i'll say it now and i'll say it again: if you go out and run around the block...you <em>are</em> a runner! it doesn't take race experience, a PR, a medal, running stories, a marathon, a 1/2 marathon, or even running injuries to "make" you a runner. you are a runner if you get out the door on a semi-regular basis and <strong><u>RUN</u></strong>! <br />
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sure...some are more obsessive than others. i willingly admit that i am a bit of an obsessive runner. i think about it <strong>all the time</strong>. i have dreams about running. i follow professional runners online as if they're my friends. my wife would also admit...i may be over the top at times and think about races and running faster way too much, but that doesn't make me <em><strong>more</strong></em> of a runner than someone who goes out once or twice a week and rocks out a few miles. no, really...it doesn't!<br />
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you know you're a runner if...<strong><u>you run</u></strong>! just please....do NOT call it jogging!<br />
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speaking of running....a few weekends ago emily and i had the awesome opportunity of running in a <a href="http://thecolorrun.com/" target="_blank">color run</a> with our good friends matt and claire! it was one of the coolest running experiences i've had yet!</div>
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it wasn't for time.</div>
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it wasn't to "qualify for boston".</div>
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it wasn't to show your skills and how hard you've trained.</div>
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it wasn't to medal.</div>
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it <em><strong>was</strong></em> to have one of the best times running you'll ever have! </div>
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...and that's exactly what we did!</div>
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we all got first place and qualified for boston by the way! see you there...</div>
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Tony Gouldhttp://www.blogger.com/profile/11220931057223472648noreply@blogger.com0tag:blogger.com,1999:blog-5475856050872630706.post-25800439522043873522012-07-16T17:26:00.001-05:002012-07-16T17:26:12.475-05:00i finally gave it a trii completed my first triathlon this past saturday and it was amazing! it was everything i hoped it'd be plus more....no, <em>literally</em>...i actually got a medal! i placed 3rd in my age group. God really gave me the strength/determination to push myself hard and it felt amazing to check this goal off of my list. now i can't wait to do my next one!<br />
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i let myself get <em>SO</em> nervous before this race. more nervous than my fist race ever, or my even my first marathon. it was comical really...well, now it is anyway. all last week leading up to the race i was nauseous, full of anxiety, easily agitated, and i was training way too hard. thank God (literally) i didn't end up injuring myself last week while i was pedalling twenty miles, running a few miles and then running a few more later that same day. what was i thinking? oh yeah....i was thinking that i was going to drown at the swim start, wreck on the bike if i somehow made it that far, and cramp up on the run if i made it that far. see how i can let my mind work some times? ridiculousness. <br />
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so race day came and i woke up feeling great. no nerves, no anxiety, no stress. just ready to race. it was a great reminder of how God is in control and if i would just give my "stuff" over to Him sooner i could've felt that sense of calm days before...but i'm human and have to learn things the hard way every now and then. <br />
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the swim start was about as crappy as i thought it'd be. one cool thing: i didn't get kicked in the face at the start! that didn't happen until about half way through the swim. HA! it was uber crowded at the very beginning so it took a good 100-200 yards before i could even get into a good rhythm but once i did i felt really good in the water. it felt even better running OUT of the water and heading into the transition area. what a rush! people lined both sides of a narrow path where all the athletes were running through cheering us all on. i was really excited about transitioning between sports since i have been reading tips/tricks on how to transition quick for the past several months. it seemed it paid off since i was out pretty quick on the bike. i averaged a little over 20mph on the bike for the 24 mile course and felt really great....oh, except around mile 18 when my chain came off. what the cuss!?! i freaked a little i won't lie...but i calmed myself down, hopped off my bike and fixed it quick. rolling back into the transition area was awesome. again, people lining the roads cheering us on. i even cruised by some of my fans (my sister, brother-in-law, and nephew!) and got to yell hello to them! as i quickly transitioned into the run it almost went so quick i felt like i was forgetting something, but i wasn't so i got moving....on my jello legs! it was brutal at first as my legs got used to doing something different. it took me a good quarter mile or so before i found my groove and then i just kept moving. i LOVED looking at all the other athletes faces while i was running the 5k course. the look of determination, the strength in their legs, just the complete look of success was amazing. it really helped me push it hard to the finish. oh and by the way...the finish was great! tons of people lined the narrow road as i ran toward the finish line and completed my first triathlon. of course, since i'm a total sentimental loser, i teared up a little as a finished ready to blame it on "sweat getting in my eye" if anyone asked. as all of my family came over to tell me how proud they were i realized something: i was actually proud of myself! i realized i was giving myself credit for something that i did. i trained hard, set a goal, and crushed it! praise the Lord!<br />
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here's a breakdown of each part of the race:<br />
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500m Swim: 12:29.8<br />
Transition 1 (T1): 1:46.8<br />
40k Bike: 1:13:07.8<br />
Transition 2 (T2): 1:14.5<br />
5k Run: 24:39.0<br />
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<strong>Total Time: 1:53:17.9</strong><br />
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<span style="font-size: x-large;">so who's up for doing a triathlon with me!?!</span><br />
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<br />Tony Gouldhttp://www.blogger.com/profile/11220931057223472648noreply@blogger.com0tag:blogger.com,1999:blog-5475856050872630706.post-10734190918156978562012-07-04T12:40:00.001-05:002012-07-04T12:40:16.265-05:00when your focus shiftsi love it when i feel something change in me. especially when it's a mental change. a shift in my thought process that makes me feel like i've changed for the better....and it's been happening more and more lately. <br />
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<strong>this causes two thoughts:</strong> <br />
1.) praise God that He is stretching me to grow more and learn to show Jesus to more and more people <br />
2.) man i feel dumb when i learn some stuff. like when i learn something i feel like i should've learned years ago. has that ever happened to you?<br />
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i just finished reading <a href="http://updates.ransomedheart.com/beautifuloutlaw/" target="_blank">Beautiful Outlaw by John Eldridge</a> which was recommended by a friend. it was a really great read. lately i've been becoming obsessed with the idea of pushing away all of the "religious" junk the world loves to rave about and focusing on loving Jesus, showing Jesus, and trying to be more like Jesus. books like Beautiful Outlaw have been helping me move towards these goals.<br />
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as you may or may not know, my first triathlon is just <strong>NINE</strong> days out. luckily, i've been able to finally get in some open water swim sessions and feel a little more comfortable with the swim start. i haven't been able to get in the mileage i'd like to be getting on the bike, but i still feel comfortable with the 24 mile distance i'll need to cover. although i'm pretty worry-free about the run i'm still a little anxious to be doing the 5k after the swim and bike. <br />
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...and that's where my latest mental change comes in: the idea of allowing God to be a part of 100% of my life. literally....100%. not just a part of my job, my Church, my friends and family, my bad days and what i read. this is a big struggle i have been facing. it's easy for me to give God control of certain things in my life, but when it comes to things i feel like i may have better control over....or just don't trust anyone else with...it's mine and i'm in control. i keep reserving God's involvement for more "religious" moments, days when i'm in need, or when i need to help someone. the problem with that way of thinking is i'm leaving God out of big areas of my day to day life; such as training or my fitness in general. i'm leaving God out and it's just setting me up to fail. the irony here is that i don't like to fail. in fact...i despise failing. i don't even like to watch others fail! so why would i go about doing things that are just setting me up to fail!?! <br />
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one of my favorite Bible verses is Philippians 4:13 which says this, "I can do everything through him who gives me strength." i feel like Paul was a runner. the endurance he possessed as he lived his life for God in <strong>EVERY</strong> way is inspiring. mainly because of the turnaround he had in his life (from saul to paul) and the fact he was just a regular dude living as much like Jesus as possible. what i learned/realized recently is that verse does not say "I can do '<u>a lot of things</u>' through Him who gives me strength." it says <span style="color: #666666;">'<strong>EVERYTHING'</strong></span> and that to me is motivating and encouraging! that verse takes on a whole new meaning to me now that i am reading/comprehending it correctly. with that kind of strength available to me why would i chose to leave God out of any area of life?<br />
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here's an excerpt from Beautiful Outlaw:<br />
"By the way, this is the point of encountering those things in your life you cannot handle -- you are forced to turn to Christ. Did you really think you could be kind for the rest of your life without the inner help of Jesus? One day of kindness is a miracle. What about forgiving? Generous? Honest? Did you really think you could overcome your lifelong strongholds without some sort of Lazarus-like breakthrough? It simply isn't going to happen -- not without the life of Jesus in you.<br />
This realization was an epiphany for me.<br />
I have spent most of my adult years trying to find those keys that would enable people to become whole. Like an archaeologist raking for buried treasure, I've combed through the province of counseling, spiritual discipline, inner healing, deliverance, addiction recovery -- anything that would help me get others get better. Like Schliemann when his shovel struck the buried ruins of Troy, the epiphany I have come to is this:<br />
Jesus has no intention of letting you become whole apart from his moment-to-moment presence and life within you.<br />
Your brokenness and your sin are not something you overcome <em>so that</em> you can walk with God. They are the occasions for you to cry out for the life of God in you to rescue you. Not God outside you, up in the sky somewhere. Christ <em>in</em> you, your only hope of glory."<br />
<br />Tony Gouldhttp://www.blogger.com/profile/11220931057223472648noreply@blogger.com0tag:blogger.com,1999:blog-5475856050872630706.post-24582295051050275722012-06-13T20:48:00.000-05:002012-06-13T20:48:50.394-05:00just a little updateremember the good ol' days when i blogged regularly? well...it turns out i still kinda do. in case you missed the headline on cbs news several months ago, emily and i have a blog over <a href="http://tonyandemily.blogspot.com/" target="_blank">here</a> and i tend to blog there a little more than here these days. <br />
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fortunately for you....i'm in the mood to give y'all an update on me and to rant about being an endurance athlete. first, i admittedly find it awkward calling myself an "endurance athlete." mainly because when i think of endurance athletes i think of crazy dudes/dudettes like <a href="http://www.ultramarathonman.com/web/" target="_blank">dean karnazes</a>, <a href="http://craigalexander.net/" target="_blank">craig (crowie) alexander</a>, and <a href="http://www.chrissiewellington.org/" target="_blank">chrissie wellington</a> to name a few. although i am quite certain my name will never come up if you were to google "endurance athlete," i'm still technically classified as one. a cool definition i once read of endurance athlete was to have the ability to continue with an unpleasant or difficult situation or activity. in that sense...i know a <em>lot</em> of endurance athletes. how many people do you know that can't stand their day jobs? ;)<br />
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i'm exactly thirty days out from my first triathlon. whatever...no big deal. yeah right! i'm freakin' out. have you heard the horror stories of the infamous swim start (see video below)? it's not like i just conquered a fear of water or anything. like a boss! <br />
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so i continue to log the miles...swimming, cycling, and running. the trifecta of funtivity (activities that are fun!). i'm honestly a little bummed i wasn't the first one to use that term. the gnarliest part of logging so many miles and training so hard is just feeling the strength that God is providing me to do the things i want to do and reach the goals i am setting. after finishing so many training sessions i am literally thanking/praising the Lord that i made it through because i am <strong><em>certain</em></strong> it was not by my own strength that i completed it. <br />
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<br />Tony Gouldhttp://www.blogger.com/profile/11220931057223472648noreply@blogger.com0tag:blogger.com,1999:blog-5475856050872630706.post-39094660301416102902012-05-12T15:56:00.002-05:002012-05-12T15:56:48.794-05:00and so it begins...a couple saturdays ago i completed my first race of the year. it was a half marathon that i admittedly did not train very much for. i was hoping that since i had run a marathon last year, and kept my miles up after that, i could just hop into a half marathon without a lot of training. believe it or not, i was right! yay for being one of <em>those</em> guys for the first time in my life. besides my normal weekly runs, i ran a ten miler a few weeks before the race and called it good.<br />
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<a href="http://2.bp.blogspot.com/-d1VX5nV1ZE0/T67K2e6vODI/AAAAAAAAAIU/3yuv0zZrgxM/s1600/start+of+race.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="http://2.bp.blogspot.com/-d1VX5nV1ZE0/T67K2e6vODI/AAAAAAAAAIU/3yuv0zZrgxM/s400/start+of+race.jpg" width="400" /></a></div>
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about a year and a half ago, emily and i were in a local running store looking at shoes when we met one of <em>those</em> guys. we brought up the fact that we'd be running our first half marathon in less than a few weeks. i'll never forget what the associate working said after he heard us talking about that half. he asked us, "so what half are you two running?" we told him and he said, "oh wow...that's not too far away. that sounds great. i think i might do that one, too." my thoughts, "ummm....you <em>think</em> you might run 13.1 miles in less than a few weeks? just like that!?! don't you need to train?!" i literally remember being aggravated with this dude because he could "hop into" a half marathon apparently at any point. <br />
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this recent half marathon was really cool because i had the opportunity to help a friend run a sub 2:00 race. he had never run one before and that was his goal. i loved it! i'd say for the average rec runner a sub 2:00 is a high goal to set...so naturally i was inspired by his aggressive goal setting. <br />
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the race went great and we paced well. we chatted while we ran to distract ourselves and made some jokes here and there. honestly, i don't get to run with someone too often so it was pretty refreshing to be able to race next to someone. i'll admit it though...i felt a ton of pressure to get that dude sub 2:00, but we managed to finish in 1:53:37. <br />
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onto the next race of the season. my first triathlon in 62 days 15 hours 32 minutes and 44 seconds. YIKES!Tony Gouldhttp://www.blogger.com/profile/11220931057223472648noreply@blogger.com1tag:blogger.com,1999:blog-5475856050872630706.post-61060779374537755272012-04-07T19:45:00.000-05:002012-04-07T19:45:17.325-05:00typical saturday morning?saturdays are my hard training days. especially now since i'm exactly three weeks out from my race season and kicking it off with a half-marathon! on saturdays i go to a gym in a nearby town and get an overly-brutal swim workout with the local tri-club, then i normally find energy somewhere to get a nice run in and call it a day. i hadn't been able to swim with the tri-club in a couple weeks due to work or just wanting to be lazy and sleep in, so i was thinking today was going to be extra hard. turns out it <em>was </em>extra hard! at one point i actually thought i was going to yell for the lifeguard to save me. judging by the bored to death look on the sixteen year old dude's face while he was chatting with someone...i doubt it would've helped. <br />
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after my swim session i knew i didn't want to run the track since twelve laps equal a mile. after twenty laps i feel a little insane. the most i've ever been able to do around that track is a five miler and i'm pretty sure i travelled time. i also knew that i wouldn't feel like getting a run in when i got home. it's about a ten minute drive home...that's enough time for laziness to kick in. so, naturally i decided to just run home from the gym. i mean come on, that's how people used to get around way back in the day. you got a message to give to jimmy? i'll run it over to the next town and give it to him, no problem! so i threw my bag in my car, kept my keys and my cell phone and took off for home. turns out it's a little over eight and a half miles, so it was a little more than the six miler i had planned on doing but who's counting. wait a second...<br />
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around five and a half miles in my phone rings and i look to see who is calling me. it's emily so i decide to answer. now here i am running home from the gym on a whim, in between towns, on a semi-busy road (sorry Mom) talking on my cell phone to my wife. classy, right!? what'd she want, you ask? she needed to know what our six mile route is because she can't remember. this happens to other couples on saturday, right? i let her know that i was running home and since i hadn't planned on doing that i could tell she was rather confused. finally she just said, "ok be safe and i love you." since i knew the route she'd be taking when i got closer to town i veered off my unplanned course to pass her and give her a high five. no, seriously...that was why.<br />
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now here i sit typing this up laughing because i feel like emily and i live a rather odd life. or do we? maybe this type of day happens to everyone.Tony Gouldhttp://www.blogger.com/profile/11220931057223472648noreply@blogger.com1tag:blogger.com,1999:blog-5475856050872630706.post-33837200118767912852012-04-03T07:39:00.000-05:002012-04-03T07:39:50.410-05:00running in Africafirst off...wow...it's been like <em>at least</em> 23231211 years since i've blogged, right? that's what i was thinkin'. <br />
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the past several weeks since we've been back from north africa have been like a whirlwind for me. not like in an artistic way either. more like in a, "whoa...my life is pretty close to out of control" type of way! does that make sense? i'm finding it hard to keep up with life. i'm behind on emails, returning phone calls, work stuff, you name it...i'm behind on it! this is not me!! i'm on a country music kick and digging taylor swift...i can even tolerate kanye west...WHAT IS WRONG WITH ME!?!<br />
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maybe this title should be <strong>'running AWAY in Africa!"</strong> while emily and i were there i barely thought about "<u>stuff</u>" back home. to be honest with y'all it happened maybe twice. i think one time i thought, "man...the weather is not this nice back home" and then another time i thought, "dude...people (including me) back home are way too obsessed with schedules and dates!" well...both of these statements/thoughts are true! <br />
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i met a boy while we were there who was into running. he was into running like i am into running. that's what he thinks about. from the first day we were there he was asking me when we'd go running together. i heard from his parents he wants to be an olympic runner. an olympic runner! how's that for a life goal!?! it was <em>so</em> awesome to hear! the first time we tried to go running together was after we had been there just a few days. well...turns out, i got <em>really</em> sick. mainly from the neck up...but i couldn't really talk and could barely think straight because of the african drugs i was taking (proscribed by a nurse, of course)! i felt so terrible that i had to back out on him, but i let him know that we would<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">definitely run before i left. then came saturday...our last day at the children's home. i told him to meet me outside at 6:30am and we'd go out and run a bit. so, me being me, i was early outside and guess what...so was he! we ended up going out for about a mile and a half run and he kept a great pace! i kept telling him he was doing awesome and for some reason i felt like he was taking it easy one me! HA!</div><br />
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although the photos shown above aren't from africa....i still love them. to be honest with you, i think during this run when these shots were taken i still had red dirt from africa on my shoes! i almost wanted to retire my shoes because african dirt was on them! now unfortunately, the red dirt has faded and i'm back to running on illinois land, but...i <em>still</em> love running! why? because it's worldwide! no matter what country you're from, what you believe, what color you are, why you do it...running is running!!!!Tony Gouldhttp://www.blogger.com/profile/11220931057223472648noreply@blogger.com0tag:blogger.com,1999:blog-5475856050872630706.post-52238535930050967632012-02-17T20:45:00.000-06:002012-02-17T20:45:59.483-06:00my BEST friendwho is my BEST friend? like, absolute, no doubt about it, who is always there for me, best friend? well, my answer is Jesus. yeah, yeah...whatever...sunday school answer, i know. yet, it's true! how is He not? <br />
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besides Him? my wife. she is the most amazing person i have ever met! i'm so confident that she is the most amazing person i'll ever meet that i'd bet my life savings on it! why? because. (yeah, i went there!)<br />
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here's why, dude!<br />
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-no matter what...she supports me!<br />
-she can ALWAYS make me laugh<br />
-she is <em>so</em> freaking beautiful! <br />
-no matter what she says...it's brilliant! (trust me, i'm not biased)<br />
-she's independent (in a good way)<br />
-she takes initiative...she knows what she wants and she gets it<br />
-her heart for others<br />
-she is <u>constantly</u> thinking of ways to help everyone else. seriously...i think once a day she comes at me with a new idea on how to help someone. <br />
-umm....have you seen her smile!?! uh-may-zing!<br />
-she's 5'5"...that's the world's most perfect human height....i'm not gonna lie...i made that one up<br />
-she is a runner (and soon to be cyclist and swimmer) ;)<br />
-she's a night owl (opposite's attract!)<br />
-she can make a MEAN bowl of chilli...honestly (sorry Mom)...the best i've ever had!<br />
-she loves me...is that not the win-all!?!? what woman puts up with me 24-7!?!?! <br />
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there you have it! my best friend: a CRAZY woman! call her crazy, but my wife is the most amazing person on the planet! the end. no seriously...there is no debate.Tony Gouldhttp://www.blogger.com/profile/11220931057223472648noreply@blogger.com3tag:blogger.com,1999:blog-5475856050872630706.post-47629848824441357412012-02-06T13:01:00.001-06:002012-02-06T13:04:39.048-06:00nutrition overhaulmost people who know me know me as somewhat of a "health nut". i used to think this was a lame title, and some people currently do, but either way you look at it...it's <em>potentially </em>a healthy way of life. i say potentially because being a health nut can really go two ways (in my opinion):<br />
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<strong>health nut #1:</strong> obsessive compulsive about what foods are or aren't consumed and it's on their mind every minute of the day. <br />
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<strong>health nut #2:</strong> aware of what foods are or aren't being consumed and base this solely on the fact that either the food is healthy or is <em>not</em> healthy. <br />
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i'd love to sit here and type out reasons why/how i am health nut #2...unfortunately, i'm not. i mean...i am now, but i wasn't before very recently.<br />
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emily and i have a friend who is a registered dietitian and she knows a lot about nutrition. she knows a lot about sports nutrition and more importantly...she is actually interested in it. there's nothing worse than talking to someone that knows a lot about something, but doesn't have any passion for it, so when they share the information it comes out robotic. does that make sense? <br />
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recently i've been realizing that i really need to recommit to my nutritional needs so i start getting the full benefit out of my workouts. for the past couple years i've been caught in a "restricted eating" mindset that all started <a href="http://seetonyrun.blogspot.com/2010/07/shirt-that-changed-my-life.html" target="_blank">when i lost all of the weight</a>. this way of thinking has kept me pretty stagnant in my training for races and other goals i've set. most recently, <a href="http://seetonyrun.blogspot.com/2011/05/marathon-training-week-eighteen-race.html" target="_blank">my first full marathon experience</a> when i was so concerned about not taking in too many calories that i wasn't properly fueled to run the marathon i wanted. result = totally bummed out. <br />
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so last week i was able to meet with our friend who is now my "sports nutritionist" and she's helping me understand my nutritional needs. my first need? <strong>eat more food.</strong> i found out last week that i should be eating about 1,000 calories <u>MORE</u> per day than i do now. whaahuh!?! the night before meeting with her, emily asked, "so...what will you do if she tells you to do something you don't agree with?" i proudly responded, "i'll do it. i've been trying it my way for a couple years now and it's obviously not working. she's smarter than me, so whatever she says i'll try." for some reason it was harder to commit to that way of thinking when my friend told me i needed to eat 1,000 calories more in a day. i think i almost said, "you're out of your mind!" but i resisted. fortunately, she's having me baby step up to my new goal and starting with just adding a couple hundred calories per day this first week. <br />
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to most people understanding how important nutrition is in endurance sports isn't <em>that</em> complex, but applying it to my daily life is for some reason. somehow in the transition of being an obese, lazy, non-endurance athlete into becoming an endurance athlete i'm just now realizing how important sports nutrition is in reaching new levels. i'm really excited to see what my sports nutritionist will offer. of course i'll be tracking all of the numbers cause i'm a nerd like that and it's no shocker that i will of course update my blog on all of my new achievements. no matter what happens...at least it sounds cool when i tell people i have a sports nutritionist. next up...sponsorship!! is that free, too!?Tony Gouldhttp://www.blogger.com/profile/11220931057223472648noreply@blogger.com0