John Trepen Content Library

Thanhthuy took this picture as I was crossing the finish line at the 2009 ALS H.O.P.E. 5k RACE!

Contains 7 photos

No Description

Contains 13 photos

No Description

Contains 21 photos

No Description

Contains 5 photos

No Description

Contains 29 photos

No Description

Contains 3 photos

No Description

Contains 2 photos

No Description

Contains 4 photos

No Description

Contains 1 photos

No Description

Contains 9 photos

No Description

Contains 1 photos

6mi 45min Run
Carlsbad Blvd along the Pacific Ocean

10min Spin
Could not get comfortable on the bike...

30min Weight Training (Arms and Chest)

20min Swim
Hotel Pool

45min Active Release Massage

1hr Spin Class
Back home at the Summerville YMCA!
Medium to Hard Workout

Rest Day

1.5hr Yoga
With Melaine

45min Weight Training (Full Body)

1hr Weight Training (Arms and Core)

20min 1000meter Swim
3mi Run
.75mi cool down walk
With Melanie and Mary at 1245

30min Weight Training (Core)

20min Weight Training (Core and Legs)

3mi warm up Bike
13mi 35:40min (New PR)
2mi cool down Bike
Total Time 55:00

Took my bike into Charleston Bicycle Company for a proper triathlon fitting today. John Glover and Brian helped fit the bike. Took about and hour and a half but, after all the adjustments the bike was good to go! -- THANKS!!

The new setup felt totally different during my first actual ride...

Beat my previous PR once again tonight by another minute!

So after just three rides I have shaved 3min of my 13mi Time Trial!

YOGA 1:24:00

Went to Yoga tonight to get a good full body stretch in before the upcoming race!

I picked up an Aero Bottle for my bike today and I installed it tonight. Not sure if I'm going to use it for the first race or not yet due to not training with it though...

Here is the Aero Bottle (AquaCell) I purchased -- (Click for the Link ...)

25min Weight Training (Core)

12mi 40min Bike
Easy Pace

1hr30min YOGA

Rest Day

Currently icing my left shin it's still kinda sore from the interval repeats last night.

2nd Practice Race is at 0700 tomorrow morning! Off to bed now!

15min Swim
10mi 40min Bike

1.5mi Run to the Pool (Rain)
250meter Swim (Medium pace)
2.7mi Run loop back to the pool
250meter Swim (Fast Pace)
.6mi Run Home
TOTAL TIME = 1:03:30
TOTAL DISTANCE = Run 4.9mi / Swim 500meters
10 laps in 5min - First time ever going 10 laps non-stopped / only 10 more to go to hit 500meters to get ready for first race! Very happy with swim progress...
Ran with no socks and soaking wet shoes due to the Rain and the Swim.

Went out to Eat at Mustard Seed for Dinner

30min Weight Train (Full Body)

Rest Day

50min Swim @ 0500
300 meter warm up
250 meter kick
250 meter pull
200 meter kick
300 meter cool down

25min Weight Training (Full Body)
Very weak workout...

MP3 player died tonight -- not going to be fun training minus my MP3 player...

Cairo (the world's worst dog) managed to knock my goggles off of the counter top and then proceeded to use them as a chew toy and totally destroyed them!

Thanks Cairo once again you proved only you can top yourself and be even worst!

50min Swim @ 0500
300 meter warm up
250 meter kick
250 meter pull
200 meter kick
300 meter cool down

25min Weight Training (Full Body)
Very weak workout...

MP3 player died tonight -- not going to be fun training minus my MP3 player...

Cairo (the world's worst dog) managed to knock my goggles off of the counter top and then proceeded to use them as a chew toy and totally destroyed them!

Thanks Cairo once again you proved only you can top yourself and be even worst!

10min Swim
20min 6mi Bike (17mph pace)

30min Weight Training (Chest and Back)

Back home in Summerville tonight from Camp Roberts, CA!!

Rest Day

Got my Nike LunarRacer+ today in the mail!
(Click for the Link ...)
Took them for a .5mi quick jog -- they felt nice and light!

1hr Yoga
with Melanie

3mi fast pace Bike Ride around the block

Crossfit Workout
With Sara
1mi run

AMRAP in 10 minutes of:

3 press, anyway overhead (185lb/115lb)

Complete 2 rounds of “Cindy”

5 pullups

10 pushups

15 airsquats

Rest Day

5mi Bike

Second day of being sick.
Today I felt even worse than yesterday..

60mi Bike ride tomorrow morning is still planed at the moment... I will make up my mind at 0600.

5mi Bike

Second day of being sick.
Today I felt even worse than yesterday..

60mi Bike ride tomorrow morning is still planed at the moment... I will make up my mind at 0600.

5mi Bike

Second day of being sick.
Today I felt even worse than yesterday..

60mi Bike ride tomorrow morning is still planed at the moment... I will make up my mind at 0600.

5mi Bike

Second day of being sick.
Today I felt even worse than yesterday..

60mi Bike ride tomorrow morning is still planed at the moment... I will make up my mind at 0600.

Rest Day!

Tomorrow is the USMC Mud Run!!!

Rest Day

Tour de Round 0 -- 100mi Century Bike Ride is tomorrow!!!!

1hr Massage

25min Run
With Mike

10min Swim
With Mike

Mike grilled some steaks up for us at his place tonight! What an awesome training partner!

20mi bike ride
45min weight training
1hr Turbo Kickboxing
1mi 5min pace run

Circuit Training at the gym with the guys -- solid 30min workout

1mi 7min pace Run on the treadmill.

A lot of drinking after wards....

40min 6mi Run along Carlsbad Blvd right next to the Pacific Ocean!
Very nice run the weather is great out here!

10min Swim in the Hotel Pool

40min 6mi Run
Carlsbad Blvd along the Pacific Ocean

10min Swim - Hotel Pool

20min Stretching
Lower Back still very sore

15min Core Workout

45min Spin Class
With Melanie

1hr Turbo Kick
With Kendall

1hr Rock Climbing
With USMC Mud Run Team

1hr Turbo Kick

0500 Swim
45min
Freestyle and Kick

Mike and I went to Perkins for breakfast afterwards!

0500 Swim
45min
Freestyle and Kick

Mike and I went to Perkins for breakfast afterwards!

1hr Turbo Kick

0500 Swim
TOTAL TIME: 30min

0600 Perkins Breakfast with Mike!

1730 Parking Garage Workout
with Adam from the USMC Mud Run Team
4x levels and stairs
TOTAL TIME: 30min
Light Workout

1900 Turbo Kick
with Kendall
TOTAL TIME: 1:00:00

45min Weight Training (Full Body)

Rock Climbing
43:00min (training for the USMC Mud Run with Mark)

10min Core Workout

1hr Turbo Kick Workout

20mi Bike
(10mi with backpack on est. 15lbs)
Parking Garage 4x Up and Down Levels (Fun!!)
Rode to parking garage for training with USMC mud run team then rode back home.
TOTAL TIME: 1:10:05


USMC Mud Run team training with Curtis and Adam:
Parking Garage Workout 32:00
6x Up and Down Levels
6x Up and Down Stairs

CrossFit WOD -- @ 1700
With the USMC Mud Run Team (Mark, Curtis, and Adam) and Jeff came along with us.

Active Stretching -- 10min

Warm up - 2 rounds -- 10min
Handstand Push ups 5x
Lungs 10x
Sit ups 10x

"Cindy"
Complete as many rounds in 15 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
I completed 12 rounds.
Wow what a workout! That was in intense 15 minutes! Thanks to Brian for working with our group - we had a great time!

Turbo Kick -- 1hr. -- @ 1800
I just still had to go!!!

0500 Swim
400meter Freestyle
400meter Kick
400meter Pull

0500 Swim
400meter Freestyle
400meter Kick
400meter Pull

1700 Crossfit Workout with USMC Mud Run Team

Warmup
200x jump rope
10 lunges
15 kte's
10 wall balls

"Helen"
3 rounds for time:
Run 400m
21 KBS (1.5 pood/1 pood) 53lbs
12 pullups
TOTAL TIME 9:57

Turbo Kick 1hr
Shin hurt and also my left chest muscle hurt from earlier Crossfit WOD so my technique was lacking tonight for turbo kick.

Shin still hurts badly - icing it right now. I didn't want to run this week but, figured 3x 400's was ok..

Test Bike Ride with new Bike
5mi 20min

Cooper River Bridge Run
4mi 36min (Easy pace)
USMC Mud Run team with Sara, Elizabeth, and Zack.

Bike warm up 2mi

Time Trial on new Bike
13mi 37:40 (New PR)

Bike cool down 3mi

New bike feels amazing - set a new PR first time out riding! Wow!
I adjusted the saddle when I got back home it was tilted down so I position the saddle level.

I got used to the aerobars pretty quickly I will just continue training on the new bike to get ready for the first race!

13mi 50min Bike to parents house

Head wind slowed me down
First time on the road for that long
T2 transition 10min slow pace talking/getting ready for run.

14mi 1:58:45 Run back to my house

Found a cell phone on the sidewalk trying to track down the owner now
Breathing was controlled for the entire run
Gatorade intake was well paced for the entire run
Last 5mi miles where hard to push through

"(Click for the Link ...)
/goose%20creek/887124269410557703"

13mi 50min Bike to parents house

Head wind slowed me down
First time on the road for that long
T2 transition 10min slow pace talking/getting ready for run

14mi 1:58:45 Run back to my house

Found a cell phone on the sidewalk trying to track down the owner now
Breathing was controlled for the entire run
Gatorade intake was well paced for the entire run
Last 5mi miles where hard to push through

"(Click for the Link ...)

Found the owner of the cell phone!

Apparently they let their kid use the phone to run to Walmart and here is the amazing part - she placed the phone on the tailgate and about a mile from Walmart it fell off the tailgate came out of the case it was in and bounced onto the sidewalk where I ended up finding it face down!

Wow that is pretty wild! It was a Blackberry Curve and it only had a slight gash in the upper corner. I just met them at the store to return the phone..

Found the owner of the cell phone!

Apparently they let their kid use the phone to run to Walmart and here is the amazing part - she placed the phone on the tailgate and about a mile from Walmart it fell off the tailgate came out of the case it was in and bounced onto the sidewalk where I ended up finding it face down!

Wow that is pretty wild! It was a Blackberry Curve and it only had a slight gash in the upper corner. I just met them at the store to return the phone..

1.5 hr Swim
(Various Drills)

40mi 2:20:00 Bike
(Click for the Link ...)

1.5 hr Swim
(Various Drills)

40mi 2:20:00 Bike
(Click for the Link ...)

20mi Bike 1:10hr
30min Weight Training (Arms/Core)
Turbo Kick 1hr

Rest Day

50min Weight Training (Full Body)

1hr Turbo Kick

45min Weight Training (Full Body)

1hr Turbo Kick with Kendall

It feels really good to be back home for a little bit. I missed my normal routine! I have to get adjusted to the time change!

30min Weight Training (Core)

45min Spin
With Melanie

1hr Turbo Kick
With Kendall

Going into tonight my hamstrings where really sore. Tonight's training helped loosen them up!

10min Weight Training
Magdalena Ecke Family YMCA in California

1hr Spin Class
Magdalena Ecke Family YMCA in California

2.8mi run
23min
My finger is still hurting!
My entire body hurt while running...
Currently icing my finger.
One of those days..

35min Spin Class
Weak workout

1hr Turbo Kick
With Kendall
Weak workout

Still a little congested my body felt really tight tonight...

30min Weight Training (Upper Body)

Recovery Day!

Ankle is still sprained but, feeling better.

Crossfit with Travis

20min as many rounds as possible of:
Bench 3x
Burpees 5x
Pullups 7x

Thanks for reminding me how much I hate Crossfit Travis! Crossfit is a serious workout - it's no joke!

30min Turbo Kick with Kendall

Rest Day!

0700 Bike Chain Cleaning Clinic with Stephen

0910 Farms Market
Bout some amazing Gulla Sweet Tea!

1130 Stevens Lake House on Lake Marion - Wake Boarding and Jet Skiing!

1700 - Mustard Seed Pre-Race Dinner with Tri-Group

1830 - Dog and Duck with Melanie and Jeff had one Red Stripe!

1945 - Took the Bike out for a 1.5mi ride to test everything out before race day. Everything was good to go and the chain was well lubercated and shifted nicely.

2000 - Packed all my gear up
Set alarm for 4am

0700 Bike Chain Cleaning Clinic with Stephen

0910 Farmers Market
Bought some amazing Gulla Sweet Tea!

1130 Stevens Lake House on Lake Marion - Wake Boarding and Jet Skiing!

1700 - Mustard Seed Pre-Race Dinner with Tri-Group

1830 - Dog and Duck with Melanie and Jeff had one Red Stripe!

1945 - Took the Bike out for a 1.5mi ride to test everything out before race day. Everything was good to go and the chain was well lubercated and shifted nicely.

2000 - Packed all my gear up
Set alarm for 4am

0700 Bike Chain Cleaning Clinic with Stephen

0910 Farms Market
Bout some amazing Gulla Sweet Tea!

1130 Stevens Lake House on Lake Marion - Wake Boarding and Jet Skiing!

1700 - Mustard Seed Pre-Race Dinner with Tri-Group

1830 - Dog and Duck with Melanie and Jeff had one Red Stripe!

1945 - Took the Bike out for a 1.5mi ride to test everything out before race day. Everything was good to go and the chain was well lubercated and shifted nicely.

2000 - Packed all my gear up
Set alarm for 4am

Rest Day

Only one beer today tapering off...

Rest Day

Hung out in Hollywood, CA with my brother!

43mi Bike Ride
With the Charleston Cycle Group and the Y-Tri Group

Melanie had some serious bad luck with three flat tires! I went on a rescue mission to go get the car on the last flat tire and ended up getting lost and Mike found me in his truck and gave me a ride back to Melanie's car and then when on the way to pick her and Mary up I passed them on the road riding with Gregg Cromer's group. They stopped and help her change her third flat. So the rescue mission was to late but, Melanie is ok

Not being on my bike for the month of August because of travel and then coming home and riding 43mi definitely showed and hurt!

Train Hard = Win Easy!

43mi Bike Ride
With the Charleston Cycle Group and the Y-Tri Group

Melanie had some serious bad luck with three flat tires! I went on a rescue mission to go get the car on the last flat tire and ended up getting lost and Mike found me in his truck and gave me a ride back to Melanie's car and then when on the way to pick her and Mary up I passed them on the road riding with Gregg Cromer's group. They stopped and help her change her third flat. So the rescue mission was to late but, Melanie is ok

Rest Day
Went to Kings Dominion!!!

Rest Day before the Charleston Sprint Triathlon Series #2!

3.5mi Run (Brick Workout)
1500meter Swim Sprint Drills! (Brick Workout)
3.5mi Run (Brick Workout)
With the Tri Group!
Est. Time: 1:45:00

Practice Race with Tri-Group

1500meter Swim - 33min
T1: 1min
19mi Bike - 60min
T2: 1min
3.5mi Run - 25min
TOTAL TIME: 2:01:21

Open Water Ocean Swim with Tri-Group

We meet up at Isle of Palms today at 0900 and had a few kayakers with us for safety. We started at the pier and swam for .25mi and then got out of the water and walked back to the pier and then did it again for a total of 4 times!

Total Distance: 1mi
Total Time: est 1hr.

This was the first time we swam in the ocean - solid training time!

Practice Triathlon:
1500 Meter Swim
14mi Bike
3mi Run
TOTAL TIME: 1:47

3.5mi Run
into
900meter Swim
into
3.5mi Run

TOTAL TIME: 1:24:09


50min Weight Training (Chest and Core)

Transition Practice 2hrs.
Just going over details before race

Edisto River Float 3hrs.
Nice and relaxing got a little sun though...

Meet up with a few members from the tri group for advance packet pickup. We checked out the swim and the transitions areas then drove the bike course in our cars.

Afterwards we at Athens Greek Restaurant for dinner. I had chicken alfredo and I'm still stuffed -- Carb Loaded!

When I got home I packed up all my gear in preparation for tomorrow - 0415 Wake Up Call!

8mi Bike 25min (Brick Workout)

1500meter Swim 30min (Brick Workout)

8mi Bike 28min (Brick Workout)

3mi Bike 10min

5mi Bike 20min

26mi Bike
Rode with Mike, Mary, Melanine, and Mike's two brother-in-laws.

2nd Practice Triathlon

3.5mi Warm Up Bike

600meter Swim 14min
T1 1:30-1:45
14mi Bike 42min
T2 1:00-1:30
3.5mi Run 23min

TOTAL TIME 1:23:43

First time ever swimming 600meters! The pace was very slow due to the amount of people in the pool but, it was good because I was not tired and felt like I could have keep going for a lot longer!

Busted a spoke on the bike around mile 8 so I struggled on the way back to maintain speed. Lost significant time

I was relaxed then entire time maybe to much?

1.5hr Pool Workout (Various Drills)
500meter 12:30 - had to go slow due to having 4 in our lane

Transition Clinic with elite triathlete Greg
45min overview of transition strategies
Transition Practice T1 and T2
Kendall built transition racks for us which are awesome!
Fastest overall time was 2:17 felt good no major issues except cutting the bottom of my foot on a rock..

6mi 19min Bike - Race Pace (avg 19-20mpg)
First time riding on Trolly Road... a little nervous but, very exhilarating!

1.5hr Swim 2mi
13.5mi Bike 41.30min avg speed 20-21
6.2mi (Temp Run)

2mi Swim 1:30hr
13.5mi Bike 41:30min avg speed 20-21
6.2mi (Temp Run) 1:00hr

1.5hr Swim
Various Drills
300 meter time trial 6:02
300 meter time trial 6:04
Happy with the times -- this puts me where I want to be for the first triathlon!

3mi 20:24 Run
Moderate Pace

20mi 1:13:12 Bike
13mi @ 41:12
Way out was nice -- avg speed 20mph
Head Wind was strong on the way back -- avg speed 15mph

Had to replace a broken spoke today on the rear tire so I didn't get to ride with the group.

First Practice Triathlon Race - Total Time 1:15:00

300meter warm up Swim
3mi warm up Bike

300meter Swim - 5:30
T1 2:30
14mi Bike 41:00
T2 1:00
3.5mi Run 25:00

Need to work on T1 time - spent way to long in the transition.

Need to work on the transition from the bike to the run. Legs felt very heavy and did not feel comfortable until about a mile and a half into the run.

Overall I was happy with the results and had a blast during the first practice race!

2009 ALS H.O.P.E. 5k RACE

Finish Time: 20:23
(Click for the Link ...)

My goal for this race was to reach the 20min mark going into the Charleston Sprint Triathlon Series starting next month so I'm very pleased with my results and the fact that I achieved another one of my goals!

Parking Garage Workout 34:33
6x Up and Down Levels
6x Up and Down Stairs

Vinh called me at 0700 and wanted to go hit the parking garage this morning. I'm glad he called me and got me out of bed otherwise I would have took the day off after all the fun I had yesterday!

Thanhthuy longboarded the parking garage as Vinh and I trained.

20mi Bike 1hr 15min

15mi Bike
Easy Pace
Had to replaced my back tube after busted the presta valve!

45min Weights (Full Body)

18mi run this morning

25min Weight Training (Chest)

Courage for Kayla 5k
30:30

I ran with my mom for her first 5k! She did an amazing job. Her previous PR was 32:50 so she was 2min faster than her best previous time! We ran the entire time with no stopping. Way to go Mom -- keep up the great work!

Weight Training 40min

8mi Run
1:10:00
Sawmill Branch Trail
This run hurt because my quads where extremely sore from Crossfit the day before... thanks Sara!

40min Weight Training (Full Body)
Good workout

40min 5mi Run
Wore my new Nike LunarRacer+ They felt nice and light! I went sock less and got blisters on the back of my heals however ouch!

Run with the Y-Tri Group:
6min .5mi warm up Jog

1hr Run est. 7.5mi

10min .5mi cool down walk

Good run tonight. Mike and I ran together the entire time. We did a 30min out and 30min back on the Saw Mill Branch Trail in Summerville.

After the training session we went over to Pete and Melanie's home and we discussed our 70.3 Ironman race way ahead. The food was excellent and the conversion was good! We all have the same goals just not the same race to race...

13mi Run
Along the Pacific Ocean on Carlsbad Blvd in California

San Diego Wild Animal Park!

Rest Day!

Third Day of being sick...
This morning when I woke up at 0600 I felt bad.
As the day progressed I felt better!

Hopefully when I wake up in the morning I feel back to normal...

USMC Mud Run
Team SRC
Curtis, Adam, Brandon, and Me
Time: 59:13

The course was amazing and we had so much fun! This had to be the most enjoyable race ever! I ended up spraining my ankle half way through the race. It is now swelled up and is pretty sore... Not good as the Kiawah Island Triathlon is tomorrow...

Just finished packing my gear up for the Kiawah Island Triathlon tomorrow morning...

Pre-Race dinner was at Mustard Seed tonight with the Y-Tri Group!

My ankle is really sore right now after the sprain today.

Hopefully I can get some good rest tonight as opposed to the 3hrs of sleep last night...

I'm exhausted now!

Alarm is set for 0400.

Tour de Round 0 -- 100mi Century Bike Ride
TOTAL TIME: 5:38:56

I had an amazing time during my first century ride. I stayed with the lead pack for about an hour and the rest of the way was on my own. Very lonely but, some great country scenery! I had a few dog chase me, squirrels run out in front of me, vultures swarming around, and a lot of horses staring at me. I was very shocked of the amount of litter on the side of the road it made me sick - I hate people that litter.

Tour de Round 0 -- 100mi Century Bike Ride

The rest stops where nicely setup and the people where so nice who where helping out! Thank you once again for all your support!

I have never worked out for this long before so nutrition played a key role. Overall I did a good job staying hydrated and fueling my body throughout the ride.

The 100mi course was marked really well. They had white circles with a line painted on the road with the correct direction. These became my only friend on the ride!

Tour de Round 0 -- 100mi Century Bike Ride

My goal was to complete the 100mi in between 5-6hrs. with a target at the 5hr30min time frame so I met my goal with a time of 5:38:56! I couldn't have been any happier with how the day went. I met my goal and had a most enjoyable time doing so!

47mi Bike
2:31:30
With the Charleston Cyclists Group

Mike, Mary, Kendall, Steven, and I all rode together mainly.

This is my longest bike ride to date!

47mi Bike
2:31:30
With the Charleston Cyclist Group

Mike, Mary, Kendall, Steven, and I rode together mainly.

This is my longest ride to date!

2009 Charleston Sprint Triathlon Series Race #4

SWIM: 10:52
T1: 1:12
Bike: 33:19
T2: 0:45
Run: 25:21
FINISH TIME: 1:11:27

Had my best Swim time to date but, also had my worst Run ever! My lack of training and amount of working and partying leading up to the race showed in my results.

Time to move forward -- Sprint Distance Triathlon's are done for the season -- now onto the Kiawah Island Triathlon.

2009 Charleston Sprint Triathlon Series Race #4

SWIM: 10:52
T1: 1:12
Bike: 33:19
T2: 0:45
Run: 25:21
FINISH TIME: 1:11:27

Had my best Swim time to date but, also had my worst Run ever! My lack of training and amount of working and partying leading up to the race showed in my results.

Time to move forward -- Sprint Distance Triathlon's are done for the season -- now onto the Kiawah Island Triathlon.

2009 Charleston Sprint Triathlon Series Race #4

SWIM: 10:52
T1: 1:12
Bike: 33:19
T2: 0:45
Run: 25:21
FINISH TIME: 1:11:27

Had my best Swim time to date but, also had my worst Run ever! My lack of training and amount of working and partying leading up to the race showed in my results.

Time to move forward -- Sprint Distance Triathlon's are done for the season -- now onto the Kiawah Island Triathlon.

Raced Charleston Sprint Triathlon Series #3

Results: (Click for the Link ...)

My time was 1:08:26

Overall I'm happy with the results. At the start of the race during warm up my entire body was tight and my lower back was in a great deal of pain...

My lower back is in a lot of pain - have not had this type of pain yet. Took it easy for the rest of the day. Planning on a 0500 swim tomorrow but, I'll have to see how I feel when I wake up...

45min Spin
Solid Workout

30min Weight Training (Arms and Chest)

22min Run
Carlsbad Blvd along the Pacific Ocean

Bought a Tri Singlet and a Cycle Jersey today - both seemed to work nicely during training!

1.5mi Ocean Swim
With the Y-Tri Group out at Kiawah Island

6mi Run
With the Y-Tri Group out at Kiawah Island
This was a Run/Walk!

We trained out at Kiawah Island in preparation for the upcoming Kiawah Island Triathlon. The Run was very hot and humid! It was good to get a look at the run portion of the course in advance. Overall we had fun and it was nice to get to see the group again!!

20min Run
Hot!!

Charleston Sprint Triathlon Series #2 2009

Swim: 11:21
T1: 1:18
Bike: 33:47
T2: 0:45
Run: 22:23
TOTAL TIME: 1:09:32
Placed 9th in Age Group and 55th overall.

Weight Training 20min (Arms)

25mi Bike
Total Time: 1:25:30
Did an out-and-back from my house to my parents house. Stopped and hung out for awhile at my parents house before the ride back.

One of my elbow aero pads was loose on the way out so I tightened it up at my parents house. Need to carry an allen tool with me from now on..

Open Water Ocean Swim with Tri-Group

We meet up at Isle of Palms today at 0900 and had a few kayakers with us for safety. We started at the pier and swam for .25mi and then got out of the water and walked back to the pier and then did it again for a total of 4 times!

Total Distance: 1mi
Total Time: est 1hr.

This was the first time we swam in the ocean - solid training!

25mi Bike
With Mary, Melanie, and Mike

Melanie had Breakfast and Mimosa's for us when we got back -- thanks Melanie!

Then we swam in the pool for a little bit afterwards.

15min Weight Training

1hr Yoga
With Melaine

REST DAY

Wow my entire body was sore today. I have not felt this much pain in awhile...

Next week will be a slight Taper Week going into the first Charleston Sprint Triathlon Series -- June 21st -- now only a week away!

I'm already excited about the upcoming race - so all of next week the excitement should continue to build!

Completed my first Triathlon today!

I will post more details in the near future!!

26mi Bike
Rode with Mike, Mary, Melanine, and Mike's two brother-in-laws.

250meter 6min Swim (testing out new goggles)

30min Weight Training (Core)

Picked up my new bike tonight
Motobecane Nemesis!
(Click for the Link ...)

3mi Bike 10min

Rest Day!

5min .75mi Warm Up Run on the Treadmill

1hr. Weight Training (Full Body)

4.6mi Run 36:47
Pace: 08:00 (avg)
Speed: 7.5 (mi/hr) (avg)
(Click for the Link ...)

Group Bike Ride was cancelled due to the weather this morning...

20min Weight Training (Legs)
Softball Game
10min light jog
No Swim - Pool was closed????

Parking Garage Workout 34:33
6x Up and Down Levels
6x Up and Down Stairs

Vinh called me at 0700 and wanted to go hit the parking garage this morning. I'm glad he called me and got me out of bed otherwise I would have took the day off after all the fun I had yesterday!

Thanhthuy longboarded the parking garage as Vinh and I trained.

Rest Day

San Diego Chargers vs. Oakland Raiders football game!

1hr Flag Football

Back home in Charleston!!!

The weather was so amazing today!

2hrs of Football

1hr of Soccer

1.3mi
10min
Run with Cairo

6mi
15min
Bike Ride

15min Weight Training (Chest)

Nice and easy recovery day...

1.5hr Football

1hr Football
30min Soccer

I fly back out to California today!! I'm looking forward to new training grounds for a few weeks but, I will miss everyone back home!

35mi Bike
2hrs
With the Charleston Cyclist Group (Mike and I rode together the majority of the time)

1hr Football
I jammed my finger and it hurts pretty bad. I have it taped up now - hopefully it gets better soon!

22mi Bike
1:10:30

First day feeling better after my cold! I'm at 90 percent hopefully I'll be 100 percent tomorrow!

Kiawah Island Triathlon -- 1.5K Ocean Swim, 45K Bike, and 10K Run -- September 20, 2009

Swim: 00:29:19
T1: 00:01:37
Bike: 01:13:50
T2: 00:01:20
Run: 00:52:11
TOTAL TIME: 02:38:15

I was very happy I finished the race in under 3hrs especially racing on a sprained ankle! I really enjoyed the race course!

Race Results: (Click for the Link ...)

Flag Football 1.5hrs

Still pretty sore from the 100mi bike ride yesterday..

40min Weight Training (Full Body)

Rest day

1hr Weight Training (Full Body)
Hard Workwork

0500 Swim
16min

40min Weight Training (Full Body)

20min Run

Basketball

100 push ups through out the day

30mi Bike Ride
Around 2hrs.

Rode up to the YMCA to meet up with the Tri Group and then we did sprint work in a pace line out and back along the Sawmill Branch Trail. Only got rained on a little bit... I had Mike give me a ride back home because it started to storm really bad - thanks Mike!

17mi Bike
With Y-Tri Group out and back on the S'ville Trail

20.40mi
1:06:30
With the Y Tri Group - Pace Line (Small)
Avg speed 21mph

I did zero hydration on the bike to see how it would go.. I thought about having water quite a bit in my mind a few times - it hurt but, I was able to push through. At the very end of the ride I got off my bike and thought I was going to puke. I was extremely dizzy and had to lay down a few minutes to catch my breath. That was an interesting experiment to see how hard I could go without hydration...

Train Hard = Win Easy

1hr Weight Training (Legs, Arms, and Core)

1hr Weight Training (Legs, Arms, and Core)

Weight Training 15min (Arms)

13.65mi Bike
Fast Pace Sprints and Hill Repeats

I got fitted for my orthopedic inserts tonight by Clif Wilson. It took about an hour and a half to get them tuned just right. I will start wearing them all the time now and shall see how my shin feels in the weeks/months to come...

My new Zoot Ultra Tempo shoes came in the mail tonight! I'm thinking about wearing them in the race this weekend but, not sure yet -- it will be a game time decision!

10min Weight Training (Arms)

.75mi warm up jog

1600meter Interval Repeat (1min rest between)
1600meter Interval Repeat (1min rest between)
1600meter Interval Repeat

.75mi cool down jog

TOTAL TIME: 34:43

25min Weight Training (Legs)
Low intensity

6x 400meter Jog/Run (with hill)
400meter warm up Jog
400meter Jog
400meter Run
400meter Jog
400meter Run
400meter Jog
400meter Run
400meter Jog
400meter Run
400meter Jog
400meter Run
400meter Jog
400meter Run
TOTAL TIME: 24:10
TOTAL DISTANCE: 3mi
High intensity -- this was my best workout of the week so far!

Iced Left Shin tonight - it is still bothering me has been all week long. I will just continue to ice it every night...

Charleston Sprint Triathlon Series #1 Y-Tri Pictures

(Click for the Link ...)

Charleston Sprint Triathlon Series #1 Y-Tri Pictures
(Click for the Link ...)

5.25mi Run 51:00min
My shin hurt worst that it ever has.
I just pushed through the run in pain the entire time.
My pace was very slow and it hurt.

I wore my 2XU Compression Calf Guard on my left Calf today at work.

Iced my shin again tonight.

I will wear my 2XU Compression Calf Guard on my left Calf tonight.

Discussion tonight with Mike -- USAT Sanctioned Official review of triathlon rules.

Dropped bike off at bike shop for repair of busted spoke - should be ready by tomorrow!

Still researching a new bike purchase...

30min Weight Training (Biceps/Triceps/Core)

1.3mi 8min Warm Up Run

1000meter Interval Repeat (1min rest between)
1000meter Interval Repeat (1min rest between)
1000meter Interval Repeat (1min rest between)
1000meter Interval Repeat (1min rest between)
1000meter Interval Repeat (1min rest between)
1000meter Interval Repeat (1min rest between)
1000meter Interval Repeat (1min rest between)
TOTAL: 37min / 4.3mi

.77mi Cool Down Walk
(Click for the Link ...)

Just got my Xtreme Sports ID in the mail today (just for you Mom!) and now I'm all registered up! (Click for the Link ...)

40min Weight Train (Arms and Core)
52min 5.3mi Parking Garage Workout:
1.5mi warm up run
6x up and down Parking Garage (5 levels)
6x up and down Parking Garage Stairs (5 levels)
The Parking Garage workout is actually my favorite workout to do seems odd but, it is!

1.4mi Warm Up Run

1200meter Repeat Interval (1min rest between set)
1200meter Repeat Interval (1min rest between set)
1200meter Repeat Interval (1min rest between set)
1200meter Repeat Interval (1min rest between set)

33min Total Time
4.4mi Total Distance

1.5mi Cool Down Walk

(Click for the Link ...)

Today's Repeat Intervals where done not wearing sock's.
Feet were soaking wet by the end.
Right foot last two toes hurt pretty bad.
Train Hard!

0600-0610 - 10min Swim
0610-0628 - 18min / 5mi Bike (18.5mph avg speed)
1800-1830 - 30min Weight Training (Upper Body)
1830-1912 - 42min / 5.5mi Interval Run Training
1600(meters) Race Pace
800 Sprint / 400 Jog
400 Sprint / 400 Jog
200 Sprint / 200 Jog
400 Jog
200 Sprint / 200 Jog
400 Sprint / 400 Jog
800 Sprint / 400 Jog
1600 Race Pace

Rest Day

Run with the Y-Tri Group:
6min .5mi warm up Jog

1hr Run est. 7.5mi

10min .5mi cool down walk

Good run tonight. Mike and I ran together the entire time. We did a 30min out and 30min back on the Saw Mill Branch Trail in Summerville.

After the training session we went over to Pete and Melanie's home and we discussed our 70.3 Ironman race way ahead. The food was excellent and the conversion was good! We all have the same goals just not the same race to race...

10min Metabolic Effect Multisport Conditioning
(Click for the Link ...)

2mi: Slow Pace Run
3mi: Race Pace Run
1mi: Slow Pace Run

Total Distance: 6.25mi
Total Time:50:15
Pace: 8min miles

I saw Dr. Hattect today for an X-Ray on my ankle and confirmed it was just a sprain. He gave me a cortisone injection and prescribed me Naprelan. He also gave me an ankle brace to run in while injured.

Today starts my Omega-3 Fish Oil - EPA/DHA massive supplement increase - More to follow

6.13mi Run
47:28

Run with the Y-Group
1mi Easy
4mi Tempo
1mi Easy

Watched Race Across The Sky (Click for the Link ...)
Pretty cool movie!

1.35mi Run
10min
25mph Wind Gust with sand from the beach beating against my body - what an intense run tonight! So Sick!

10min Metabolic Effect Workout!

30min Weight Training

11.2mi Run
1:38:31

I had to walk a little to much on this run. My ankle is still really sore and it's not fun to run on. My finger feels a lot better and is at about 85%! Now my ankle just needs to heal up and for me not to re-sprain it again...

11.2mi Run
1:38:31

I had to walk a little to much on this run. My ankle is still really sore and it's not fun to run on. My finger feels a lot better and is at about 85%! Now my ankle just needs to heal up and for me not to re-sprain it again...

30min Swim
With Sara

24mi Bike
With Y-Tri Group
Dairy Road Ride

First day of being sick...

Swim
600meters
12:00min
With Sara

18.5mi Bike
1:12:00
Slow pace ride tonight. Kendall got a flat tire. Mary had her new Aegis TT Bike out tonight minus her Zipp Wheel Set! Melanie had chain grease on her calf as usual!

Felt good today. All focus is on this weekend now.

20min Weight Training (Arms and Core)
High Intensity Workout

Run with the Y-Tri group:
.5mi Warm Up Jog
6mi Run
1mi Cool Down Run
.5mi Cool Down Walk
8mi Total Time: 1:10:00

High Intensity 6mi Run est. 7:30-8min pace. Good run tonight. Ankle hurt more today than it did last Tuesday..

I was extremely sore tonight after training.

29mi Bike
1:45:00
With Mike, Mary, and Melanie
We started at the Mt. P Town Center and rode over the IOP Connector into Island of Palms then onto Sullivan's Island then back onto Island of Palms then back over the IOP Connector into the Town Center. Overall good bike ride - very nice route!

7mi Bike
20min

24mi Bike
1:30:00
With the Summerville Tri-Group
We rode on Dairy Rd. all the way to Jedburg and took various back country roads. Overall nice quite route! Rode last part in the dark!

29mi Bike
1:45:00
With Mike, Mary, and Melanie
We started at the Mt. P Town Center and rode over the IOP Connector into Island of Palms then onto Sullivan's Island then back onto Island of Palms then back over the IOP Connector into the Town Center. Overall good bike ride - very nice route!

7mi Bike
20min

24mi Bike
1:30:00
With the Summerville Tri-Group
We rode on Dairy Rd. all the way to Jedburg and took various back country roads. Overall nice quite route! Rode last part in the dark!

29mi Bike
1:45:00
With Mike, Mary, and Melanie
We started at the Mt. P Town Center and rode over the IOP Connector into Island of Palms then onto Sullivan's Island then back onto Island of Palms then back over the IOP Connector into the Town Center. Overall good bike ride - very nice route!

7mi Bike
20min

24mi Bike
1:30:00
With the Summerville Tri-Group
We rode on Dairy Rd. all the way to Jedburg and took various back country roads. Overall nice quite route! Rode last part in the dark!

15min weight training
30min spin class (Brick workout)
35min run 4-5mi (Brick workout)

1hr Circuit Weight Training with Bill and Sean

Arms and Back

0600
31min 4.5mi Run
Carlsbad Blvd along the Pacific Ocean

30min Weight Training at the Magdalena Ecke Family YMCA in Encinitas, CA (Full Body)

20min Spin

15min Swim

31min 4.5mi Run
Carlsbad Blvd along the Pacific Ocean

25min Spin Class

30min Weight Training (Full Body)

25min Spin Class

30min Weight Training (Full Body)

25min Spin Class

30min Weight Training (Full Body)

25min Spin Class

30min Weight Training (Full Body)

25min Hill Repeats
Hard Effort

17min Weight Training (Core)
Weak Effort

30min Spin
Hard Effort

30min Swim at lunch with coach Sara
400meter Freestyle
400meter Kick
100meter Cool down

Weight Training (Back) 25min


-- Tri Group (Cari joined us tonight) --

30min Spin (Brick Workout)

1mi Run Warm up Run

Parking Garage 4x Level plus stairs (Brick Workout)

1mi Cool down Run
TOTAL TIME: 39min

For the first time in over a month my left shin felt great during the Run!!! I was able to actually fully push off my left foot which felt amazing! Had a SOLID Run tonight!

30min Spin (Brick workout)
31min 4mi Run (Brick workout)


Ran with Mike tonight!
I wore my Nike Shox's for the first time. They felt good but, they feel kinda heavy.

Spin 30min (Brick Workout)

500meter Warm up Run (Brick Workout)
2min Rest
1.5mi Run
2min Rest
1mi Run
2min Rest
800meter Run
1min Rest
400meter Run
1min Rest
800meter Cool down Walk
Total Time: 30:00min

Race Pace on the Run - this will be the last full pace Run before CSTS#3 this Sunday!

Spin (Brick Workout)
3.75mi Run (Brick Workout)
TOTAL TIME: 1:20
Sara came out and did the workout tonight :) YaY!

10min Core Workout

30min Spin Class

2.94mi Run 25:32min
-- Very easy pace - decided to run the entire time with Norm tonight. It was nice and relaxed and we keep a conversation going the entire time.

(Click for the Link ...)

10min Core Workout

30min Spin Class (Brick Workout)

2.94mi Run 25:32min (Brick Workout)
-- Very easy pace - decided to run the entire time with Norm tonight. It was nice and relaxed and we keep a conversation going the entire time.

(Click for the Link ...)

30min Weight Training (Chest)

30min Spin Class (Brick Workout)

1mi 6min Warm Up Run (Brick Workout)

3mi 22min Run (Brick Workout)

1mi Cool Down Walk (Mike had a hurt foot so I decided to walk back with him instead of running)

0500 Swim
200meter Freestyle
250meter Kick
150meter Pull
100meter Freestyle

30min Spin Class (Brick Workout)

30min 4mi Run (Brick Workout)

New Gear update:
2XU Compression Calf Guards
(Click for the Link ...)

My shin felt better while walking around today at work wearing these already!

I trained in them tonight as well. They felt good overall. On the bike they felt really nice and on the run they where ok.

I plan on sleeping in one of them on my left leg after icing my shin tonight.

My hamstrings are very sore today from CrossFit yesterday!!

Meet up with Mike from the Tri group at his house for training tonight.

We decided on a long bike ride then a run afterward.

As soon as we left his house I realized I had a flat tire! Being a new bike for me I had no spare tube... We tried putting more air in the existing tube and managed to blow it up!

So concerning bike equipment if it wasn't for bad luck I would have no luck at all! I thought buying a new bike would fix everything -- apparently not!

We went for a 3.5-4mi Run around 35min.

Had to stop toward the end and walk for a few hundred yards to cool down. The heat outside was unreal tonight. It was one of the hottest training sessions I've had thus far.

I can't recall ever having to stop during training before due to heat.

Oh well I guess there is a first time for everything...

Better to happen during training and not a race is a positive way to look at it!

.30mi Treadmill 5min mi pace warmup
1 hour Weight Train (Chest/Legs)
30min Spin (Brick Workout)
22:25min 3.5mi Run (Firehouse Figure 8) (Brick Workout) (Click for the Link ...)
1mi 10min jog with teammate to help him finish
.40mi 5min cool down walk
Week 8 of Training -- (Recovery Week)

Only Six Weeks to go until the first Sprint Triathlon of the year!

Only Six Weeks to go until the first Sprint Triathlon of the year!

Only Six Weeks to go until the first Sprint Triathlon of the year!

.30mi Treadmill 5min mi pace warmup
1 hour Weight Train (Chest/Legs)
30min Spin (Brick Workout)
22:25min 3.5mi Run (Firehouse Figure 8) (Brick Workout)
(Click for the Link ...)
1mi 10min jog with teammate to help him finish
.40mi 5min cool down walk
Week 8 of Training -- (Recovery Week)

25min Weight Train (Core)

33min Spin Class (Brick Workout)

4.74mi Run 33:15min (Brick Workout)
2x Fire House Loops / 2x Pig Loops / Back to the Gym
Pace: 07:00 (avg)
Speed: 8.6 (mi/hr) (avg)

"(Click for the Link ...)

25min Weight Train (Core)

33min Spin Class (Brick Workout)

4.74mi Run 33:15min (Brick Workout)
2x Fire House Loops / 2x Pig Loops / Back to the Gym
Pace: 07:00 (avg)
Speed: 8.6 (mi/hr) (avg)

"(Click for the Link ...)

33min Spin Class (Brick Workout)

3mi 22:30 Run (Brick Workout)
(Click for the Link ...)

Nice and easy workout -- didn't push hard at all.
Controlled breathing entire time.
No music.

45min Swim @ 0500
300 meter warmup
250 meter kick
250 meter pull
300 meter cool down

On Sunday, May 3, 2009 I posted that --
(No Swim - Pool was closed????)
I just found out that a 7-year-old girl drowned in the pool.
(Click for the Link ...)
I'm very sorry to hear this news. Please remember to be safe and always aware of your surroundings and to respect the water no matter if your in an lake/river/pool/ocean/or whatever else body of water and to always be prepared for the worse case scenario.

Spin 45min
20min Weight Train (Chest)
Melanie (a top female triathlete) talked to our triathlon group tonight concerning triathlon aspects and nutrition - good source of information!

25min Weight Training (Chest)

44:00min Run Workout with the Y-Tri Group
6mi total Distance
Interval Training

35min
11.5mi Bike Ride
Wow was it cold out!

25min Swim
Warm water -- the bubble is now up over the pool!!!!!

40min Weight Training (Full Body)

45min Weight Training Full Body

5mi Run from my house to the YMCA

400meter Jog

400meter Internal Repeat
1min Rest
400meter Internal Repeat
1min Rest
400meter Internal Repeat
1min Rest
400meter Internal Repeat
1min Rest
400meter Internal Repeat
1min Rest
400meter Internal Repeat
1min Rest

800meter cool down walk

5mi Run from the YMCA to my house

Total Distance: 12.5mi
Total Time: 1:51:55

Solid workout tonight. My ankle is still sprained so it still hurts to run but, other than that I felt really good tonight!

1mi warm up Jog
1mi Race Pace Run
400meter Jog
2mi Race Pace Run
400meter Jog
800meter Race Pace Run
800meter Jog
800meter Race Pace Run

Total Distance: 6.13mi
Total Time: 51:03

I felt really strong tonight. My ankle felt good and my hamstrings didn't really bother me. They are still a little sore though,..

Run with the Y-Group
1600, 400 ri
3200, 800 ri
2 x 800 400 ri

Total Distance: 6.13mi
Total Time: 51:03

Went out to eat tonight with the group that's racing in the Marine Corps Marathon this weekend! Good Luck Guys! Ya'll trained so hard now it's time to enjoy the race!

5.75mi Run
44min
Along the Pacific Ocean on Carlsbad Blvd in California

15min Swim
Hilton Garden Inn Pool in Carlsbad, CA

20pushups

10min Weight Training (Core)

2.22mi Run
24:22

I had to stop running because my shins hurt and my heels where bleeding. My ankle is still really swollen. I don't know the last time I had to stop before a workout was done. My body was in pain and telling me to stop so I did.

The only good new is that my jammed finger is feeling better.

10min Weight Training (Core)

2.22mi Run
24:22

I had to stop running because my shins hurt and my heels where bleeding. My ankle is still really swollen. I don't know the last time I had to stop before a workout was done. My body was in pain and telling me to stop so I did.

The only good news is that my jammed finger is feeling better.

10min Weight Training (Core)

2.22mi Run
24:22

I had to stop running because my shins hurt and my heels where bleeding. My ankle is still really swollen. I don't know the last time I had to stop before a workout was done. My body was in pain and telling me to stop so I did.

The only good new is that my jammed finger is feeling better.

1hr Spin Class
Medium to Hard Workout

800meter warm up Jog

200meter Jog
1000meter Run
200meter Jog
200meter Jog
1000meter Run
200meter Jog
200meter Jog
1000meter Run
200meter Jog
200meter Jog
1000meter Run
200meter Jog
200meter Jog
1000meter Run
200meter Jog

800meter warm up Walk

Total Time: 52:21

Good Workout tonight - the weather was nice and cool with just a little humidity! My back and arms hurt a little from turbo kick last night still...

40 push ups

1hr Spin Class
Medium to Hard Workout

---Interval Training---

800meter warm up Jog

200meter Jog
1000meter Run
200meter Jog
1000meter Run
200meter Jog
1000meter Run
200meter Jog
1000meter Run
200meter Jog
1000meter Run
200meter Jog

800meter warm up Walk

Total Time: 52:21

Good Workout tonight - the weather was nice and cool with just a little humidity! My back and arms hurt a little from turbo kick last night still...

40 push ups

1hr Spin Class
Medium to Hard Workout

---Interval Training---

800meter warm up Jog

200meter Jog
1000meter Run
200meter Jog
1000meter Run
200meter Jog
1000meter Run
200meter Jog
1000meter Run
200meter Jog
1000meter Run
200meter Jog
200meter Jog
200meter Walk

800meter cool down Walk

Total Time: 52:21

Good Workout tonight - the weather was nice and cool with just a little humidity! My back and arms hurt a little from turbo kick last night still...

40 push ups

1hr Spin Class

800meter warm up Jog

200meter Jog
1000meter Run
200meter Jog
200meter Jog
1000meter Run
200meter Jog
200meter Jog
1000meter Run
200meter Jog
200meter Jog
1000meter Run
200meter Jog
200meter Jog
1000meter Run
200meter Jog

800meter warm up Walk

Total Time: 52:21

Good Workout tonight - the weather was nice and cool with just a little humidity! My back and arms hurt a little from turbo kick last night still...

1hr Spin Class

800meter warm up Jog

400meter Jog
1000meter Run
400meter Jog
1000meter Run
400meter Jog
1000meter Run
400meter Jog
1000meter Run
400meter Jog
1000meter Run
400meter Jog

800meter warm up Walk

Total Time: 52:21

Good Workout tonight - the weather was nice and cool with just a little humidity! My back and arms hurt a little from turbo kick last night still...

40 push ups

1hr Spin Class

800meter warm up Jog

200meter Jog
1000meter Run
200meter Jog
200meter Jog
1000meter Run
200meter Jog
200meter Jog
1000meter Run
200meter Jog
200meter Jog
1000meter Run
200meter Jog
200meter Jog
1000meter Run
200meter Jog

800meter warm up Walk

Total Time: 52:21

Good Workout tonight - the weather was nice and cool with just a little humidity! My back and arms hurt a little from turbo kick last night still...

1hr Spin Class

800meter warm up Jog

200meter Jog
1000meter Run
200meter Jog
200meter Jog
1000meter Run
200meter Jog
200meter Jog
1000meter Run
200meter Jog
200meter Jog
1000meter Run
200meter Jog
200meter Jog
1000meter Run
200meter Jog

800meter warm up Walk

Total Time: 52:21

Good Workout tonight - the weather was nice and cool with just a little humidity! My back and arms hurt a little from turbo kick last night still...

40 push ups

35min Weight Training (Upper Body)
Felt really sore during lifting...

Intervals
400 meter Warm Up Run
400 meter Run
1min Recovery
400 meter Run
1min Recovery
400 meter Run
1min Recovery
400 meter Run
1min Recovery
400 meter Run
1min Recovery
400 meter Run
1min Recovery
400 meter Cool Down Walk
Total Time 14:32

Body felt really tonight tonight and I never found my stride...

8min Weight Training (Upper Body)

Run with the Y-Tri Group
.5mi Warm up Jog
4mi Run
.5mi Cool down Jog
40min

8x 40 yard dash's

Solid run tonight. It rained the entire time so it felt really good. I wore my Zoot's sock less and it felt great. My ankle felt really good while running tonight surprisingly. Overall a really good fast pace run. Melanie's friend that came out was really hot!

10min Circuit Weight Training Session
As many rounds as possible:
Deadlift5x, Curls10x, Pushups10x

8min Circuit Weight Training Session
As many rounds as possible:
Lat Pull Downs10x, PushDowns10x, Rows10x, Lat Pull Downs10x

5min Core Workout

Parking Garage Run 10min

I wasn't feeling to good for this workout. My body just didn't want to train tonight. So I kept the training session light. It just wasn't my night...

2mi Run

I took Cairo with me tonight to train with the Y-Tri group and I had to cut the workout short because my puppy was out of breath! Cairo seriously needs to get in better shape stat!

8mi Bike 30min (Brick Workout)
7.8mi (Lactic Acid Threshold Run) 1hr10min (Brick Workout) -- Had to stop for 5min b/c of a wreck I called 911 and waited for the ambulance to arrive

45min Weight Training
3mi Run (Interval Training)

55min Weight Training (Full Body)

40min 5.2mi Run
Carlsbad Blvd along the Pacific Ocean

30min Spin
YMCA in Encinitas, CA

1hr Spin Class
Very Hard Effort

10min Basketball

Light Jog on the Beach
Easy Effort

30min Weight Training (Full Body)
15min Spin (Brick Workout)
22min 2.7mi Run (Brick Workout)
10min Weight Training (Full Body)

1500meter Swim
30min
During lunch at the MLK Pool Downtown with Sara


3mi Bike

Rest Day -- haha I haven't done nothing on a Wednesday in over three months now!

My alarm was set to 0430 this morning to go swim and Melanie called right around that time and I just turned over and stayed in bed.

The night before was spent at Wasabi's in S'ville consuming a lot of alcohol and I didn't go to bed until around 0200 that morning. Sorry Melanie!

I went on the Thriller Boat Ride tonight with Matt and his family from out of town:
(Click for the Link ...)
Wow that was fun but...

I had to show his twin 15y/o cousin's a good time so we took out the Mustang and threw the top down and went all out!

When we got back to his place more alcohol consumption went down - then FIREWORKS!! Apparently fireworks are illegal in Ohio where there from so we went wild and had a good time until the Cops came out! Come to find out they are illegal in Goose Creek as well! So much for having a good time but, we still did!

I pretty much acted like I was back in High School on Summer Vacation along with Matt's cousins - so we had a blast and it was worth every second of it even if it meant no training today..

I went on the Thriller Boat Ride tonight with Matt and his family from out of town:
(Click for the Link ...)
Wow that was fun but...

I had to show his twin 15y/o cousin's a good time so we took out the Mustang and threw the top down and went all out!

13mi Bike (Brick Workout)

1mi Run (Brick Workout)

First time running in my Zoot shoes... Didn't wear any socks and the shoes felt fine inside just a little wet from the sweat. The shoes feel really light. You have to have good form to run in them because for foot strike will hurt otherwise. Not sure how much I like them as of now the jury is still out!

13mi Bike (Brick Workout)

1mi Run (Brick Workout)

First time running in my Zoot shoes... Didn't wear any socks and the shoes felt fine inside just a little wet from the sweat. The shoes feel really light. You have to have good form to run in them because for foot strike will hurt otherwise. Not sure how much I like them as of now the jury is still out!

13mi Bike (Brick Workout)

1mi Run (Brick Workout)

First time running in my Zoot shoes... Didn't wear any socks and the shoes felt fine inside just a little wet from the sweat. The shoes feel really light. You have to have good form to run in them because for foot strike will hurt otherwise. Not sure how much I like them as of now the jury is still out!

Rest Day!!

0500 Swim
250meters
5min

0530 Bike
2.3mi
5min

Recovery Day

--0500 Swim--
600meter Freestyle
500meter Kick
500meter Pull
Total Time: 40min

3mi warm up Bike
13mi 36:40min (New PR)
5mi cool down Bike
Total Time 1:09:45

Got spare tubes today after work so I'm good to go now!

Pushed the saddle forward about an inch tonight -- it felt much better...

While riding Gregg Crommer passed by me in a car and said hello -- that was pretty cool just seeing him like that!

Beat my previous PR once again tonight by another minute! The new bike rides like a dream!

0500 Swim
30min Swim
Freestyle/Kick/Pull
Nice and easy pace

Practiced T1 and T2 transitions
30min
Full Speed

10mi 32min Bike
Nice and easy pace

30min Weight Training (Arms and Core)
Medium Intensity

Overall today was low intensity day due to the upcoming race this Sunday.
Still trying to find the proper taper level...

1hr Bike 16mi
Slow Pace Recovery Ride
Rode with my 2XU Compression Calf Guards on and my calf's felt great!
This was also my first ride with my new aero bottle attached to my bike. It was ok. The only major issue is the spillage from the bottle because its not fully sealed. It's going to require more practice to get used to the aero bottle.

25min Weight Train (Arms and Core)
Nice and easy recovery workout

I wore my 2XU Compression Calf Guard on my left Calf today at work.

Icing my left shin.

0500 Swim
200meter Freestyle
250meter Kick
150meter Pull
100meter Freestyle

18mi Bike 59min
(13mi - 38:40 - avg speed 20mph (New PR))
Broke another spoke on the way home.
I need to get it fixed before this Saturday's 2nd practice race!
I've been researching a new bike purchase - so many options I have no idea what I'm going to do yet!

30min Weight Train (Full Body)

17.5mi Bike 1hour (13mi @ 41min) -- Only one minute off from my race goal! (avg speed was 19-20mph) very windy out... Bad wreck on Trolly Road
Meet Don on the bike path (he is a triathlete) and he seemed like a really nice guy we talked after the ride about the upcoming tri season!
.5 mile Run to the Pool
10min Swim (a kid was in the pool and had a 3 foot baby alligator toy in the pool -- I thought it was real and my heart stopped for a second in the middle of my swim!)
.5 mile Run back Home

1hr Full body massage!

Ride of Silence 6mi to HONOR those who have been injured or killed and to RAISE AWARENESS that cyclists are on the road.

(Click for the Link ...)

I received numerous compliments about my Dad's Peugeot that he has let me borrow - it's kinda funny people actually always seem to comment on the Peugeot I guess because it's an antique!

Meet some really cool people at the ride. Once again training for a triathlon has proved to be enjoyable.

I found a flyer online for my Dad's Peugeot Model U0-8 that he has let me borrow for the upcoming triathlon's:

(Click for the Link ...)

Hopefully this beauty from the 70's can help me be competitive this season!

Terry's B-Day get together after work.. had a few drinks...

1.3mi Firehouse loop warm up -- Felt OK

800meter 5x Repeats Interval Work -- Felt no so OK
Melanie asked me if I had been drinking because she could smell beer hahaha!

4.1mi Total Distance -- 30min

Lesson learned -- don't drink before a training session...

45min Swim @ 0500
300 meter warmup
250 meter kick
250 meter pull
300 meter cool down

35min Weight Training (Full Body)

Parking Garage Workout 37:30
6x Up and Down Levels
6x Up and Down Stairs

Burned left arm with cooking oil during dinner ouch!

35min Weight Training (Full Body)

Parking Garage Workout 37:30
6x Up and Down Levels
6x Up and Down Stairs

Burned left arm with cooking oil during dinner ouch!

11.5mi Run - 1hr 40min
(My longest run-to-date it was nice b/c it rained for about half the distance which I always enjoy - Train Hard = Win Easy)

(Click for the Link ...)

Rest Day

Active Release Therapy Session

35min Weight Training (Chest and Core)
Solid workout!

28mi Bike
1:35:00
Dairy Rd.
Felt strong on the bike

1.3mi Run
9:54min
Ran after the Bike ride (Brick Workout)

10min Swim (Brick Workout)

15mi Bike (Brick Workout)
50min

Nice and easy training session tonight. It was nice to have a training session that was at a slower easy pace for once!

10min Swim (Brick Workout)

15mi Bike (Brick Workout)
50min

Nice and easy training session tonight. It was nice to have a training session that was at a slower easy pace for once!

Active Release Therapy with Jeremiah

15min Active Stretching

Practice Race in the neighborhood:

Swim
Bike
Run

Total Time: 40min

Everything felt good tonight. Focusing on this weekend.

16min Run
I took Cairo with me tonight - he is out of shape! I'm going to have to build up his mileage!

1hr Weight Training (Full Body)

30min Weight Training (Full Body)

Bike Ride (Dairy Rd.)
35mi
2:00:00

Good ride tonight by myself. I lowered my aerobars and this was my first ride in the new position. My arms felt comfortable and relaxed. I felt that I may have lost some leg power though.. I may need to move the saddle a little forward..

The temperature dropped today (below 70!) and it was actually a little cool riding tonight. It's about time to have to buy winter cycling gear!

My hydration was really good tonight and I opted not to use any gel!

13mi Bike (Brick Workout)
40min

3mi Run (Brick Workout)
23min

10min Weight Training
Not feeling it so I left the gym early and went to eat at the Mustard Seed instead!

i5k 2009 Race -- You can see me at the start line in the beginning of the video toward the left side in the gray shirt and then again at the 20sec mark of the video you can see my jogging past waterfront park. My friend Curtis who did the race with me is in the video as well.