Saturday - June 30

Gravel roads on my mountain bike

 - Glouster, OH

 - 19.33 miles

 - 1:18:41

 - 14.7 aveMPH

 - 1547 ft. Of elevation

 - aveHR 144

 - maxHR 167

Rest break of about 1-2 hours

Road Run

 - 2.01 miles

 - 19:49

 - 9:52 pace

 - 125 ft. of elevation

 - aveHR 146

 - maxHR 163

Wednesday - June 27

Dynamic Warm-up / Jump Rope 2 minutes

Squat (350# max)
10x 135#
 5x 185, 225#
 2x 250, 275#
 5+ @ 300# x 5
 - very hesitant to push with Leadville 1.5 weeks away

10 Rounds for Time - Rob Shaul
 - 5x In-Place Lunge with 60# Sandbag (5x each leg, 10x total)
 - 5x Sandbag Burpee @ 60# Sandbag
 - 5x Keg Side Load Lift @ 60# Sandbag
Time: 14:51

Seated Calf Raise
 6x 45, 80, 105, 115, 115#

Monday - June 25

Road Bike
 - 24.16 miles
 - 1:21:47
 - 17.7 ave MPH
 - 1144 ft. of elevation
 - aveHR 132
 - maxHR 155

Sunday - June 24

Road Run
 - 12.34 miles
 - 1:59:04
 - 9:38 pace
 - 824 ft. of elevation
 - aveHR 146
 - maxHR 159
 - another PR run and the brain was happy to move today.  Overall, another great back-to-back days of training.  Leadville SilverKing is 2 weeks away.

Saturday - June 23

Gravel Roads on the mountain bike
 - 38.49 miles
 - 3:00:58
 - 3718 ft. of elevation
 - 12.8 aveMPH
 - aveHR 139
 - maxHR 164

Legs and body felt fine and this was a 5 minute PR for this route, but my brain was un-inspired to ride today.

Friday - June 22

Seated Calf Raise
 6x 45, 80, 105, 105, 105, 105#

Thursday - June 21

After Work.....

Trail Run series race #3
 - 5.55 miles
 - 54:52
 - 9:53 pace
 - 655 ft. of elevation
 - aveHR 168
 - maxHR 191 (beginning spike again, 182 was highest during the run within the last .55 miles to the finish)
 - went out way too fast.  First 2-miles were a 8:00 pace and then the hills came.  Still a great evening of running/racing trails.

Wednesday - June 20

Jump Rope - 2 minutes

Bench Press (290# max)
 10x 45#
 8x 135#
 5x 185#
 3x 205#
 4x 5 @ 225# x 5 last set on 3 minute timer

Client...

15 minutes (EDT)
 - Pullup x5 - 12 sets
 - Dips x10 - 12 sets

Clients....

KB Snatch set - switch arms every minute
 - 10 minutes @ 20kg
 - 20 rpm

Seated Calf Raise
 6x 45, 80, 105, 115, 115#

Tuesday - June 19

Dynamic Warm-up / Jump Rope 2 minutes

Squat (350# max)
10x 135
 5x 185
 3x 225, 245#
 4x 5 @ 270# x 6 last set on 3:00 timer

Power Cleans + Shuttle Sprints - from Rob Shaul and Mountain Tactical
12 Minute - Every Minute on the Minute wearing 30# Weight Vest
 - 3x Power Clean @ 135#
 - 75m Shuttle (3x 25m lengths)
 - Walk Back to Start
 - a very solid series.  Got into a groove after set 6.  Stretching this out to 20 sets will be possible but I'm not going to challenge myself with that until after Leadville.

Clients, Lunch, Clients.....

After Work.....

Road Run
 - 4.37 miles
 - 38:02
 - 8:41 pace
 - 386 ft. of elevation
 - aveHR 156
 - maxHR 170

Sat-Sun - June 16-17

Mohican 100
 - pacing Kim Bracken from mile53 aid station to mile78 aid
 - 7:58pm - 5:30ish am
 - Mohican State Park
 - 24.96 miles
 - 9:19:45
 - 22:25 pace
 - 2556 ft. of elevation
 - aveHR 92
 - maxHR 141

My first experience pacing any race, and what an experience.  First off Kim is amazing.  This was her first go at the 100-mile distance and she made it to mile-81 before being pulled for missing the time cut-off.  We were hiking strong through mile-58 when her right calf started to severely cramp.  We stretched and began using trekking poles up to the next aid station where she got it wrapped, stretched and wrapped an ice pack on by the medical staff.  This improved her condition tremendously and we were back to hiking about a 17 minute per mile pace through the next next couple of miles.  Maybe 1.5-2 miles out from the Covered Bridge aid station at ~mile65, her IT band on the left leg started to give out as well.  Our pace had already begun to slow (19-min/mile) but we were still on pace for a finish.  We stopped and stretched on trail which afforded some relief but we required to additional stops before the next aid station at mile72ish.  Additional medical attention to the calf and now to the IT band, I believe she now had 4 ace bandages and 2 ice packs strapped to her but she was still moving and we were getting there.  All this time I continued to annoy her about eating as we moved, mostly this was effective and sometimes not.  ~3am she became verbally tired, commenting on how she felt like she sleep walking at times and sometimes stumbling because of this.  Additional stretching sessions also occurred.  Pace during some of these miles was now becoming 25 to a max of 35 minutes per mile.  This was not due to a lack of will, her body was breaking down and we did our best to manage it and she kept pressing on.  She knew she was slowing and wanted to know what time it was, her watch battery had died by this point, I refused to tell her and just said 'It's Sunday'.  I felt she didn't need additional stress about hearing her pace, she just needed to continue to move forward as fast and smooth as possible.  She agreed that regardless of time, this is what she had.  As we exited the forest approaching mile78 aid, friends and family were waiting for her.  The sun was rising and tears came down as she knew she was over the cut-off, but she was right at the cut-off.  She checked in and the workers said she could continue if she chose.  Some quick adjustments and she was headed towards the next check point with Jill and Andrea her next pacers.  It was at the mile-81 check point she was now officially behind and pulled from the course.  Words do not describe the strength and determination to press on I witnessed in these 25-miles.  

Friday - June 15

Stretch, Foam Roller and Mobility drills

Thursday - June 14

Road Run
 - 3.02 miles
 - 23:32
 - 7:47 pace
 - 246 ft. of elevation
 - aveHR 157
 - maxHR 174 (heart rate didn't peak until i was coming up the hill near the end, nice)

Wednesday - June 13

Jump Rope - 2 minutes

Bench Press (290# max)
 10x 45#
 8x 135#
 5x 185#
 6x 5 @ 205# x 8 last set on 3 minute timer

15 minutes (EDT)
 - Tire Flip x5 - 13 sets + 4 flips
 - Dips x10 - 13 sets

Lunch, Clients....

Pullups - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

DB Curls (r/l) w/ FatGripz
 10x 15, 20, 25, 30#

Lateral + Front DB Shoulder Raise w/ FatGripz
 10x 5, 10, 10#

Clients....

Spin Bike
 - 11 minutes
 - aveHR 98
 - maxHR 107

Clients...

Spin Bike
 - 25 minutes
 - aveHR 117
 - maxHR 132

Brandon is on vacation the remainder of this week so I'm working the gym open to close.  Giving me some extra time to do some things I don't normally do in a training day.

Tuesday - June 12

Pool Swim
 - Freedlander outdoor pool
 - 2000yds. continuous
 - 45:14
 - longest continuous pool swim ever

Lunch....

Dynamic Warm-up / Jump Rope 2 minutes

Squat (350# max)
10x 135
 5x 185
 3x 225#
 6x 5 @ 245# x 7 last set on 3:00 timer

Seated Calf Raise
 6x 45, 80, 105, 105, 105#

Sandbag Circuit
 - 150# sandbag carry down/back 40ft. + 10 pushups
 - every minute on the minute x10 sets

Monday - June 11

Double KB Clean + Jerk
 - 30sec. Work/Rest
 - 12kg, 16kg, 20kg x 2 sets @ 6 rpm

Main Set
 - 24kg @ 6 rpm x 8 sets

Snatch set, switch arms every minute
 - 10 minutes @ 16kg
 - 20 rpm

After Work....

Road Bike
 - 19.48 miles
 - 1:09:57
 - 16.7 aveMPH
 - 1010 ft. of elevation
 - aveHR 118
 - maxHR 159 (again the spike was within the first 20 seconds and then nothing else above 147 today)

Sunday - June 10

Road Run
 - 12.26 miles
 - 2:04:06
 - pace 10:07
 - 797 ft. of elevation
 - aveHR 149
 - maxHR 232 (again a spike at 15 seconds in and then nothing higher than 163)
 - I carried my full vest with trekking poles to get a feel for how those will carry this coming weekend as I pace out 25-miles of the Mohican 100 for Kim Bracken.  I also chose an out and back stretch of road that had longer uphills and downhills.  Leadville is fairly runable but I needed to get some steady hill work in, especially the downhill running which beats up the quads.

Friday - June 8

Pool Swim
 - Freelander outdoor pool
 - 500, 600, 500yds.
 - 2-3 minutes rest between
 - 39:27
 - the 600 was me loosing track of laps and then checking my watch. 

Thursday - June 7

Spin Bike
 - 15 minutes
 - aveHR 107
 - maxHR 161 (that was recorded in the first 20 seconds so not sure what that is about.  Nothing else was above 113)

Clients...

After Work.....

Vertical Runner Trail Run race series #1
 - Wooster Memorial Park
 - 3.37 miles
 - 31:06
 - 9:14 pace
 - 373 ft. of elevation
 - aveHR 163
 - maxHR 179
 - definitely a quicker pace than I planned.  Still being only 4 days removed from the Triple-T I'm not feeling very springy in the legs.  No pain but the CNS doesn't want to fire forceably.  Regardless, I was happy with how I did once I got moving and ran smoothly throughout.

Cooldown run with some others
 - 1.12 miles
 - 12:06
 - 10:48 pace
 - 62 ft. of elevation
 - aveHR 142
 - maxHR 162
 - the fact that I even thought of doing a cooldown besides just walking back to my car demonstrates and evolution to my endurance training.

Tuesday - June 5

After Work......

Hike w/ the pups
 - Wooster Memorial Park
 - 3.87 miles
 - 1:16:43
 - 502 ft. of elevation

Sunday - June 3

7am Start - Half-Ironman distance
 - swim - 1983 yds. - 36:28
 - bike - 55.85 miles - 3:14:09
 - run - 13.1 miles - 2:26:44
Total Time: 6:26:49

Much better fuel consumption overnight and during the bike.  I also paced myself better which led to running most of the 13.1 except for the steeper hills.  Outside of the traditional gels and endurance food, the name of the game for me is salt, salt, salt.  All a learning experience and another great weekend.

Overall this was a challenging course and weekend.  Each 6.55-mile run out and back contained 873' of elevation gain/loss.  The bike course gained 5651' over the 110-ish miles.  Swimming stayed a consistent pace throughout the weekend for me at 1:47-1:50/100yds.

I did finish 3rd out of 8 in my age group of 35-39.  I was 7th going into Sunday and I saw many people fade big time during this 3rd day along with numerous DNF's.  Bike crashes also took out few competitors not being use to tight turns, fast downhills and varying roads. 

Now it is time to rest for a couple of days.  My body doesn't hurt, just very tired.

Saturday - June 2

7:30am start - Olympic distance
 - swim - 1663 yds - 29:30
 - bike - 24.04 miles - 1:22:25
 - run - 6.55 miles - 59:45
Total time: 2:56:40

3pm Start - Olympic distance but done Bike, Swim, Run
 - bike - 27.27 miles - 1:29:19 (completely different bike course from the morning)
 - swim - 1732 yds. - 30:34
 - run - 6.55 miles - 1:14:15
Total Time: 3:28:20

The second race kicked my butt a good bit.  I don't think I consumed enough salt and nutrients between races and dealt with some leg cramps near the end of the bike which then made for a run/walk situation for the run.

Friday - June 1

Start of the American Triple-T Xtreme triathlon weekend

5pm - Super Sprint
 - swim - 535yds. - 9:11
 - bike - 3.48 miles - 11:46
 - run - 1 mile - 7:53
 - 31:16 total time w/ transitions