Troy Busot (Athlinks) Content Library

Some day.

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Easter at the house.

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Some shots from the Ironman Arizona 2007 Expo.

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Some shots that we took down at the race.

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I was in Western NY this weekend just outside Buffalo for my wife's HS reunion. I decided to get in a 14 mile training run. These are pictures from that run.

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These are copyrighted photos from ASI - they will be deleted after testing. If you are from ASI - great work!

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A nice run through the streets of Montreal.

Contains 30 photos

Splash and Dash Spring 2007 - Race #1

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Swim shots from Tempe International Tri.

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Bike shots from the Tempe International.

Contains 45 photos

Run Pics from Tempe International

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Tempe Int'l Swim Random Pics

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Just some shots of me and by me of the people closest to me.

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Moved offices.

1500M Swim workout
500 warmup + drills
2x 25+50+75+100 slow/fast progression

6 Mile Endurance Run on treadmill - 8min pace straight through. (15 for the week so far)

1600 meter Swim - Pretty good intensity.
300 warmup swim.
300 warmup swim w/ buoy.
500 ascending and alternating from 25-100
500 alternating 25s (slow/fast)

Swim + Quick Lift:
300M warmup.
5x100M @ 1:43-1:36 pace
500M cooldown
Quick lift - nothing to write home about.

30 minute swim. Shoulder is still killing me. Just did sets w/ main focus on balance. No intensity.

1000 meters in the pool. Times were slow, but threw in some intensity. 5 100s w/ 10 seconds rest.

30 minutes on treadmill.
Arms, shoulders and hips workout.
Feeling better each day!

Moved database and web servers over.
Moved new site one step closer to launch.

1000 meter swim - Strength focus
(Luke was in his soccer class - so it was a short one today)
250 meter warmup
10 x 25 @ 100% w/ 10 sec rest
250 recovery
10 x 25 @ 100% w/ 20 sec rest
Felt ok - wasn't greatly prepared and haven't been training much. All in all, I was pleased.

Totally unexpected but glorious 10 mile run. First 5 in 40:00 even and then dropped off from there. Beautiful night with big streaking lightning flashes out in the distance above the superstitions. 10:45pm finish. Love the night running!

1500 meter swim. Mixed 100s at 1:22, 1:24, and 1:26 into some easy 300s.

Flew all day - arrived in Buffalo. Staying outside of East Aurora. It is heaven here. 70 and breezy. Have a half marathon planned for tomorrow morning - pictures to follow. Breathtaking.

1000 meter swim. No warmup, straight through in 18:34.

1000 meter swim. Had to cut it short to finish building a train w/ Luke.

5K PR (treadmill) 19:58
mile 1 @ 9, 2@ 9.3, 3 @ 9.5. Last quarter @ 5:12 pace.

3.55 miles on the treadmill. First 15 minutes used 3 incline to try to build a little strength back in my lower legs. Last 15 went flat and faster.

Changed home page image. Added Partner links for Groups.
Training? Ha ha ha - no.

Swim: 1000 meters slow in 200m blocks. 5x50m @ race pace.

First great swim in a LONG time. Didn't do too much distance, but the intensity was finally there.

Crushed it. Tempo @ threshold. 15:00 @ 7:03. 4 min recovery. 8:00 @ 6:40. 4 min recovery. 4 min @ 6:00. Felt great!

Morning: 30 minutes on treadmill. 3.5 miles @ 155bmp. Keeping it low.

Treadmill Intervals. 6 x 3:00 on, 3:00 off @ 6:00, 6:00, 6:00, 6:00, 5:45, 5:30. Felt amazing - crushed it. @teamaminovital in the bottle.

5.85 Mile Run
2 miles @ 8:00
3 miles @ 7:30
1 mile @ 6:00 w/ :30, :60, 1:30, 2:00 intervals (:30 rest each)

1200 meter swim. First swim in weeks. Chest seems clear. Tempe Int'l in a couple of weeks.

1600 Meter Swim
400M warmup
Alternating slow/fast (meters) - twice through:
25+25+50+50+75+75+100+100
200M cooldown.

1800 Meter Swim

Couldn't stand to see another double zero for a weekend, so I made it out for a 7 miler today at 3:00pm. It was around 110, so the pace was slow and I had a bottle in each hand.
Listened to IronmanTalk along the way and it was a good hour.

800M Swim + 3 Mi Run
Easy 800 - worked on technique (mission NOT accomplished).
Went upstairs and did 3 miles @ 7:30 pace - 161 hr.

3 mile run. Pretty easy - treadmill. Felt like Christmas.
Later ran around w/ the kids for about 30 minutes before dinner. Felt great!

900 meter swim. Literally crawling through the water. There is going to be a lot more of this before it gets much better. I have written off February for any quality sets, now it's just a matter of getting some workouts in.
Lifted chest, back, and arms.

No training today. Just concentrated on finishing this WDYDT feature. I just get slower and slower.

60 minute workout
6 hill repeats - 1 min interval w/ 3 min recovery
7.5mph @ 7% grade
7.5mph @ 8% grade
7.5mph @ 9% grade
7.5mph @ 10% grade
8.5mph @ 11% grade
9.5mph @ 12% grade
Lift - 3x
Split leg box jump x 10
Power clean x 6
Pop Squats x 12

1500 meter swim day. Bunch of 100s around 1:35.

R&R

Tempo Descending Sets: 15min @ 7:00, 4min recovery, 8min @ 7:30, 4min recovery, 4min @ 6:40

Tempo at threshold. 5 min warmup. 15 min @ 8.5. 4 min recovery. 8 min @ 8.7. 4 min recovery. 4 min @ 9.
Tweaked the heck out of my calf.

500 meter swim (recovery). Workout - legs.

4 miles on treadmill. Slow, steady pullups and pushups - working on my back. Things feel pretty good today.
Got a 10K coming up on Thanksgiving, just trying to get healthy.

Did a quick interview with Bevan and John for this week's IMTalk. No workout - Halloween weekend kicked my butt.

3 miles on treadmill.
Hurt neck on upper body workout. It's getting old.

Ran 4 miles - treadmill slow.

8 miles in a cloud of dust. Went hard on the res South of Pecos. Kept the HR low, couple of hills. Felt good - need to build back up.

20 minute treadmill run and slight, pathetic lift.

1200 M Swim - worked mainly on technique. Lifted arms and shoulders. Fueled by @TeamAminoVital in the bottle - felt grrreat!

Went down to SOMA - had a great time. I miss racing.

Morning workout: 3.75 miles treadmill @ 7.5 (30 minutes). Good stretch.

3 Mile Run -
Easy pace, 144 HR

1000 Meter Swim
Slow and steady - just trying to come back a little

Sold the Prius! Praise all that is holy.

1 Hour Run. Had to skip Pat's run in the morning - lungs were not cooperating, so I did a good hour on the canal - legs weren't there, but it felt great to be back out again.

Great swim! 2400M in 45:58 total:
300M warmup (5:03)
300M tempo (4:57)
Alt slow/fast x2 - 25, 50, 75, 100M (7:54) - pull buoy
3:00 rest
200M tempo (3:00)
6x100 on 2:00 @
1:22, 1:19, 1:22, 1:28, 1:28, 1:27
500 cool down (9:09)
Outdoor swim @ 9:30am - breakfast was coffee + 2 big blueberry pancakes w/ peanut butter. Mmmm.

Weekly Totals (8/10-8/16) - week 1 of 2 swim focus:
6250 M Swim
0 mile Run
0 mile Bike
0 lift

8 MileTreadmill Run - 60 minutes (7:30 pace).
Varying speeds, finished w/ .5 @ 6:00 pace.
(23 for the week so far)

Tough hill repeats - treadmill
6 repeats starting at 8 incline @ 7mph.
Bad asthma and just not feeling great in general.

2000M Swim
4 x 500 @ 1:42 pace
Felt great - it was about 105 out, but the pool (Gilbert Lifetime) was cool.

Weekly Totals (8/2-8/9) - week 1 of 2 swim focus:
8500 M Swim
15.5 mile Run
1 lift? ouch.

Ran 5.6 outside. Maintained around 7:50. Finished strong. Some knee and hip pain on the left side. Ran on a lot of concrete.

2.1 mile run - very slow. Luke ran 1.5 miles with me - he's a 5 year old machine! He rode his scooter the rest of the way.

6.27 mile run. Legs were hurtin. Did 2.1 earlier. Building the strength back. 55:24

1200 meter swim. 500 easy. 500 w/ 2x25+50+75+100 alternating intensity.

5.1 mile run w/ Luke on his bike.
Canal South - did a few fast bursts that killed me - Luke is already too fast.

6.2 mile run w/ Luke riding his bike. It was our first run/ride together. Opens up a lot of options.
Felt pretty good. Lots of starts and stops though.

2 mile walk and 1 hour park play with the kids. Off to the train park later today.

Squaw Peak - went up w/ Luke. Almost completed a double, got to the rails and it was a bit too hot for the little man.
Went swimming w/ the kids for a few hours after.

Weights day - lungs felt bad. Something just doesn't feel right w/ my body. Start looking heavily at diet (vitamins - haven't been eating any veggies lately).
15 minute warmup run
3x each w/ 35lbs
15 x bent row
10 x R + L split lunge
12 x military press
15 x dead lift
10 x curl
12 x squat
15 x pushup
10 x pullup
10 minute cooldown run - felt really terrible.

8 miles through the heart of London. Hyde Park, St James, Parliament, Big Ben. Joined up with a great guy from Luxembourg - brought me in the last 2 miles. About 55 with a light drizzle. In all - a great day. Home tomorrow.

Ran two miles through two million lines of code and came out the other site.

Haven't trained in two weeks. Not good. Not good.

24 mile ride. Up to the towers. Brutal climb.

Run 9 miles w/ Andrew. "Recovery" day.
Garmin data coming soon.

Rest

Two hours of old man gymnastics. Happy Birthday Luke.

Soccer and paper airplanes with Luke.
Ran around playing tornado and soccer at the park. It was mostly me chasing down my errant kicks. Thank God for wrestling.

4 mile run w/ luke. Bad asthma - no inhaler. Slow.

Boy oh boy - 7.5 mile run. Slow and steady. Kept HR between 155 and 165. No pain at all. Just felt great.
Hopefully I can keep this up...
Met some great folks on Light Rail today coming and going to and from the Rock and Roll Marathon today. Met a few members - met some non-member users. Luke loved the train.

30 minute easy spin on the trainer. Kept it easy.

3.1 mile bike ride w/ Luke so far. Hope to get more in later tonight.

Heat Run: 6 miles in 114F. Felt really good. Listened to Dean Karnazes' account of the Western States 100 on the run. Man is a beast.

20 mile ride on S. Arizona Ave into the sticks. Felt horrible. No legs. Good to get out though.

Ran 50 minutes - not sure of the distance. Pushed hard on the second loop. Concentrated on core and form.

Tempe Int'l Sprint Tri: 400m swim, 13 mile bike, 5K run.

Trick or treat.

Nathan Sprint Tri by Red Rock Co. 1/2 mile swim, 20K bike, and 5K Run. Had my dad in town, wife at the race and my bro did his first "real" tri. What could be better?

Soupy Swim Day
Pretty much just floundered in the pool today.
Lack sleep is really catching up.
Did around 800M.

Run + Swim - Day 4 of 14 Swim + Run Days
Run: 1/2 Mile warmup. 2 mile run @ 7:30 pace
Swim: 500 warmup. 2x300. 2x200 @ 1:45/100 pace.

10 jumping jacks and 12 deep knee bends.

30 minute run in 2 minute blocks w/ 1 minute upper-body (pullup, pushup) and abs. Logged at @athlinks.

Rode trainer for 60 minutes. Threw in some hills and tempo in the middle. Feeling OK!

30 minute swim - just up and down.

Hey Andrew - what do I call this workout?
5 Min warmup @ 10:00 pace
15:00 @ 7:00 pace
4:00 recovery @ 10:00 pace
8:00 @ 6:40 pace
4:00 recovery @ 10:00 pace
3:00 @ 6:00 pace

Treadmill Run
10 min warmup @ 8:00/mile
2 mile @ 6:48/mile
5 minute recovery @ 8:30/mile
1 mile @ 6:40/mile
5 minute cool down and stretch.

5.5 mile run on South Mountain. Did Mormon/National loop @ 2pm. Heat was about 108, but there were some clouds that blocked the sun for brief periods.
Felt great - did 56:00.

Post Dinner (Pasta) Run - 10pm
Total: 5.7mi; 44:31; 786 cal
Avg: 7:48/mi (6:34 max)
Ate too much dinner for this type of run and it was pretty hot. I went out pretty hard hoping to be able to maintain, but pretty much blew up after 5K and suffered from there. Man I'm getting old.

1000 meter pool swim - saved the world from its problems
Just a disjointed swim with bad fitness and tired arms. Sat talking in the lane with a couple of other swimmers solving the world's problems - so that was good.

Intervals + Lift
5 min warmup.
4x 6:00 pace @ 3mins (1/2 mile) and 3 min recoveries.
1 circuit lift.
Legs were too dead for this workout. Should have had more recovery from hill workout - oh well, felt great to get a good workout in.

Rest day. Wondering when the neck will be back to normal.

Treadmill Run: 8 min @ 7:30, 15 min @ 6:40

30 minute run. Moderate intensity. 1 week to splash and dash.

6.3 miles on South Mtn. 57 minutes. Legs were BURNING! Need much more strength.

2000 meter swim.

Swim: 300 warmup, 5x100 on 2:00. 2x200. 4x50.

Short swim - 800 Meters. Water was perfect. Felt slow.

Blue Cross and Blue Shield Miami 5K Turkey Trot. Did around 22:30. Felt better than I thought I would. Had a great time with my little sis in her first race.

3.6 miles on treadmill. 8min pace. Ouch. I'm slow.

1500 meter swim. 500 meter blocks.

6 miles on South Mountain w/ Andrew. Discussed some business, climbed some hills. Saw some stars as I was climbing said hills. (Click for the Link ...)

800 meter swim. Shoulders are not doing well. Just keep working them.
Went upstairs for 2 circuits working 3 boxes, pullups, pushups, dips, and explosions.

Evening: Day 1 of P90X
Chest & Back + Abs

Actually felt pretty good today. Did 4.7 on the treadmill like so:
5 min warmup @ 6.0
16 min @ 8.0-8.5 w/ 4 min recovery @ 6.0
8 min @ 8.5-8.8 w/ 4 min recovery @ 6.0
4 min @ 8.8-9.2 w/ 4 min recovery @ 4.0

3.5 Mile treadmill run
Swim Core drills

Swam 1 mile. Lifted legs and abs.

1450 Meter Swim - speed focus
450M warmup
3 x 100M on 2:00 @ 1:33, 1:36, 1:40
200M recovery
3 min rest
3 x 100M on 2:00 @ 1:32, 1:39, 1:45
200M cool down
Notes: Swim was outside @ 2pm - very warm. Obviously, times fell off quite a bit. Need to stay more efficient.

6 Mile Run - treadmill
2 miles @ 7:30
2 mile @ 7:00
1 mile @ 7:30
1/2 mile @ 7:00
1/4 mile @ 6:40
1/4 mile @ 5:50

Tempo run. 15 min - 2 min @ 9mph (6:40) flat, 2 min @ 8.5mph (7:05) +2 incline. 4 min recovery. 8 min repeat. 4min recovery. 4 min @ 6:00 pace.

1900 Meter Swim
500 + 400 + 300 + 200 + 100 w/ 1:00 recovery. Easy pace.
100 kick, 100 breast.
2x50 + 100 recovery.

8 Minute Abs.
15 minutes of Buns of Steel.
35 minutes of self doubt.

Swam about 20 minutes. Shoulder/neck is still killing me once I get going. Time for some PT. Anyone know a good PT in Chandler, AZ?

Testing Twitter integration for WDYDT.

Finished integration of WDYDT with Twitter! You can now post your training to twitter in 1 step.

25 minute run on treadmill @ 7:30 pace. Felt pretty good - was in a rush to get home, so didn't complete. Need to get below 7's on that run.

Fixing Twitter bugs. Gotta love 3rd party APIs.

Morning - 1000 meter swim. Moderate intensity. 20 minute run. +2 incline. 8:00 pace.

3 Mile Run - slow.
Lifted chest and shoulders.

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20 minute garbage run on treadmill and light chest+back+leg workout.

Intervals on the treadmill.
3x3:00 @ 9mph w/ 3:00 rest @ 6mph
1x3:00 @ 9.5mph w/ 3:00 rest @6mph
1x3:00 @ 10mph w/ 3:00 rest @6mph
Finished w/ 3 sets of box jumps with pushups in bewteen sets.

2 mile run. Had no legs. Tried to get them going, but just had nothing.
9:00 workout - maybe that was it.
Ended up just doing a decent leg workout with squats, slaloms, jump splits, and some hamstring work.

Weights focus
10 min treadmill warmup
3x Each w/ 30lb dumbbells:
- 15x bent row
- 10x military press
- 12x split lunge
- 10x curl
- 10x dead lift
- 10x pushup
- 12x squat
- 10x pullup
10 minute Cool down - mostly walking on incline. Bad asthma.

6 x 800 intervals. 3:00 recoveries. Increased from 6:00 pace to 5:45 pace over the 6 sets. Felt really good. Stride was consistent and pain free.

20 mile bike. 6x3:30 hill climbs w/ 3:00 recovery.
Followed by 2 mile run @ 7:30 pace (Pecos).

9 mile run on canal w/ Luke.
Noon - about 100F. Hit around 8:10 the whole way. Pretty windy on the way out.

7 miles on treadmill @ sub-7 pace. Did the last mile @ 6:00 pace.

1500 meter swim - some middle intensity. Starting to feel it a little bit.

8 mile run - late night, low intensity.

30 Minutes on Treadmill.

1600 meter swim - easy 400, 100 kick, alternating 25+50+75+100 for 500, 100 kick, alternating 25+50+75+100 for 500.
Quick lift - arms + shoulders.

Tempo run at threshold.
15 min at 7:20 pace. 4 min recovery.
8 mins at 6:48 pace. 4 min recovery.
4 mins at 6:30 pace. 5 min cooldown.

Quick lift and swim - upper body and a handful of 50s. Major fatigue from the list. Have to get my butt back in gear. Jealous of all those doing SOMA (the half-iron, not the drug).

30 minute treadmill run. Decent leg lift.

Another big round of bug fixes out of the way. 10 mile run tomorrow morning. Need some sleep. Prediction: Pain.

9 Miles on Pecos. Overall slow pace, but burned a bit there at the end.

Single Pecos loop and 10 minute brick run. Baby steps.
I have no legs, but it was good to get back out there. Bike needs a tune up as do my legs.

Fast track the day’s training and share your pain with Friends and Rivals, save it for future reference, or just brag a little.

1500 Meter Swim - 600 warmup, 300 quick pace, 100 kick.
500 at ascending 25, 50, 75, 100.

Rolled out of bed, worked, worked some more, then slept. One step closer to the launch.

Rest - skipping my long swim for sleep. I'll double up tomorrow.

1500 Meter Swim + 3 Mile Run
200 warmup + 300 warmup w/ pull buoy
ascending 25+50+75+100 alternating slow/fast
descending 100+75+50+25 alternating fast/slow

3 Mile run in 22:23 (treadmill)

20 min swim + 20 min run.
Body is still hurting this week from bad sleep and nutrition.

Swim + Run
1000 Meter swim - 300 warmup + 25, 50, 75, 100 x2 alternating slow/fast + 200 cooldown.
3 mile run

Pretty easy day - ran about 1.5 miles and did a very quick lift. Just trying to get back into the swing of it.

4 miles of New Years bliss. First run in about two weeks - hurt a lot, but felt great nonetheless.
Happy New Year everybody!

Swam 1500 Meters. Felt MUCH better today. Kept intensity low and worked much more on technique. Spotted something in stroke that was popping my upper body up. Working on that ...

Spin class - 60 minutes w/ hills.

44 minute run. Not sure of distance, but went about 100 yds past the blue port-a-potty on the canal.
Middle 20 minutes were :30 @ 90% w/ 1:30 recovery. Felt good to run fast again.

1/2 mile swim. Just feeling the water. Kept it slow and steady. TON of stiffness in my neck and shoulders. Need to loosen this stuff up.
Shoulder and calf lift. Feeling good.

Rest day - not my choice, just ran out of time.
Hit it hard tomorrow - try for bike/swim.

Easy swim - 300 warmup + 500 @ 70% (1:54 pace) + 200 kick board + 100 (1:34 pace).

1800 Meter swim - 300 warmup, 3 x 25-100 ascending, alternating ladders. Sub 10 on all.

1500 Meter swim. 3x100 @ 1:34 + ascending alternating ramp 25-100.
5K in 22:40

Swam 1000 slowly. Felt great! No more shoulder or neck pain to speak of. Sometimes a cold pays off.

Ran 2.5 miles and lifted upper body. Tweaked the neck again.

2.5 mile run - +2 incline. Moderate intensity. Lifted upper body and tweaked the neck again.

Finishing up profile linking for Twitter integration.

Implemented profile link on WDYDT sent to Twitter so we can all follow along!

Swim + Run. 1700M Swim (500 w/u + 300+200+100+300+200+100) with 2 miles @ 7:30 pace.

100 meter interval swim: 300 warmup, 5x100, 200 recovery (5 min), 5x100, 200 recovery.
Lift chest + back.

3+ miles on treadmill.
1 mile @ 7:03 + 2:00 recovery
4 x 400 @ :93 w/ :90 recovery
1 mile @ 7:30
Lifted arms plus a good stretch.

1 mile swim. Unstructured. Worked on stroke and reach. Keep that reach wide - no crossover.

Ran 4.2 miles around Greenway Golf Course in Miami. 2 Loops. Had a tough time with the humidity, but overall ok.

4 mile treadmill w/ fast finish.

4 miles treadmill @ 8 min pace.

Freezing swim (yes, it's 62F). Worked on reach and catch. 1000 warmup and drills. 5x100 - 1:30 on 1:30 off.
Lifted legs. @TeamAminoVital in the bottle.

Ran a mile through a million lines of code.

Ran a mile through a million lines of code.

1700 M Swim + 2 mile Run.
500 warmup.
500 @ 25+50+75+100 variable intensity (slow/fast)
200 recovery
500 @ 5 x 100 on 2:00
2 mile treadmill run @ 7:30 pace

Ava Grace

Ok - this is the 3rd time in 4 years that bees have tried to join the Busot clan.

When you're feeling low, just watch this. Things really aren't all that bad.

Hey- it was my first time!

Ironman Triathlon Lake Placid

v2?

I just can't figure out who I am more in awe of - dad or son. Just amazing.

Terrence Mahon, coach of Ryan Hall talks about what the Flora London Marathon means to both of them.

Sorry, not athlete-focused, but this dude has some serious stamina to go along with some amazing talent.