weekly work out Aug 27

3 more weeks to my half ironman.

Monday 20 minute strength training and 70 minute bike ride

Tuesday 60 minute swim

Wed master swim

thursday 80 minute run

Friday rest

Saturday i know it is a bike not sure of how long

Sunday run

Highland, that 1 mile swim has got to be the hardest part. I am working up to 1000 meters but that's with stops in between. Good luck on that. Thats one hell of a milestone. First one?

no this will be my second half and the swim does not worry me as much as the run does. Last year I could not run it at all. Had to walk it. my coach was shocked. never thought it would be the run to cause me such problems. keep going with the swim it will come to you.

Good week this week. Hit all my goals. Ran 11.4 miles Sunday and maintained a 10:47 pace with negative splits the last 2 miles. Humidity here is terrible right now. Thank goodness the marathon is in December. Cant wait to start running in cooler weather.

Monday-Much needed recovery/rest day

Tuesday-8 miles

Wed-900-1000 meter swim.

Thursday-A.M.-22 mile cycle P.M. 4 mile run

Friday-900-1000 meter swim

Saturday-22+ cycle

Sunday-12 mile run

Late to the party

Monday was fencing

Tuesday was my crossfit class during which I fell doing an overhead snatch and dropped a 15 kg (35 lb) bar on my left foot resulting in a splint and crutches and a sprain.

Wednesday -nothing

Thursday - nothing

Friday - Normatec compression

Saturday - modified crossfit workout and normatec

My docs say I can compete at my first tournament next week, so I'm psyched