Weekly Activity Report 10/25/2015

Austin 70.3 training, week 10 – peak week, also known as “my coach hates me” week.  Actually, the week wasn’t as bad as it sounds; just lots of long workouts; including 2200 yd swim, 50 mile bike (3 hour trainer ride), and a 10 mile run, to name a few.  My body longs for next week’s recovery.

Below are our distance as well as our Fitbit steps from last week.

Weekly Activity Report ending 10/25/2015:

Emily –
124,290 steps (daily average 17,756)
Run 17 miles
Bike 86.4 miles
Swim 2200 yds
Strength 0 minutes

Nick –
129,650 steps (daily average 18,521)
Run 19 miles
Bike 96.5 miles
Swim 2200 yds
Strength 0 minutes

Weekly Activity Report 10/18/2015

Training Week 9 had several bike rides.  I felt like we were constantly riding the bike.  All of our rides were done on the trainer.  Also, as promised by the coach last week, we had another attempt at an Olympic this weekend.  We swam, then biked on the trainer, then quickly changed clothes and ran outside.  Not my most ideal triathlon, but we made it work.

Below are our distance as well as our Fitbit steps from last week.

Weekly Activity Report ending 10/18/2015:

Emily –
135,801 steps (daily average 19,400)
Run 9.6 miles
Bike 84.5 miles
Swim 3100 yds
Strength 12 minutes

Nick –
132,744 steps (daily average 18,963)
Run 13.7 miles
Bike 86.9 miles
Swim 3000 yds
Strength 60 minutes

Weekly Activity Report 10/11/2015

Week 8, recovery week.  We had a mock Olympic on Saturday.  Nick had a flat tire, just over 5 miles into the bike ride.  I was riding not too far behind him, so I waited with him to make sure everything was okay.  Turns out, he was unable to change his tire, so I rode back to get the truck.  Once we loaded the bikes and returned home, our timing (and nutrition) was way off.  We put on our running shoes and finished the tri with a 10k run.  The run was pretty awful, neither of us had hydrated properly or taken in enough nutrition on the bike ride.  We finished the run, feeling a little defeated.  We were promised a redo next week by our coach.

Below are our Fitbit and distances for swim, bike, run, and weights.

Weekly Activity Report ending 10/11/2015:

Emily –
108,889 steps (daily average 15,556)
Run 6.2 miles
Bike 43.5 miles
Swim 3000 yds
Strength 0 minutes

Nick –
123,538 steps (daily average 17,648)
Run 13.4 miles
Bike 26.6 miles
Swim 3000 yds
Strength 11 minutes

Weekly Activity Report 10/04/2015

Week 7 of training was focused on running and transitions.  Over the weekend we practiced transitions.  We completed the following four times – ride 45 minutes, transition, run 1 mile.  We were unable to do these outside due to the weather, so we did them on the trainer and treadmill.  The idea was to get transition times to a minimum and practice nutrition.  This was a fun workout.

Below are the week’s Fitbit steps and our distances for each discipline.  We didn’t make our swim on Sunday or do weights.

Weekly Activity Report ending 10/04/2015:

Emily –
111,370 steps (daily average 15,910)
Run 12.1 mile
Bike 47 miles
Swim 0 yds
Strength 0 minutes

Nick –
116,533 steps (daily average 16,648)
Run 14.4 miles
Bike 48.8 miles
Swim 0 yds
Strength 0 minutes

The Mock Olympic X2


Last weekend we were asked to complete a Mock Olympic distance workout.  This consisted of:

1500 Yards (pool swim, it is too cold up here to be in the lake)
25 Miles Cycling
6.2 Miles Running

So we started out last weekend strong.  On Sunday morning we headed to the gym and completed 1500 Yards in the pool wearing wetsuits.  Ok, so people think you are weird when you wear a wetsuit in the pool and we know it isn’t the best thing for the wetsuit, but it was important to us to get some time in the wetsuit.  Ultimately, one person asked me what was going on as I exited the pool and I told her that we were training and since it was so cold outside we needed to do this in the pool.  She was pretty understanding.

After getting out of the pool we headed to transition (my truck loaded up with the bikes and all necessary equipment).  After getting helmets and shoes on, we were on our way . . . briefly.  At around the 5 mile mark I noticed something wasn’t going well with my bike.  I was hearing a rubbing noise and I decided to stop.  I had punctured my rear tube somewhere and needed to change it out.  GREAT!  This was going to be a good test of how fast I could change my tube in the event that I got a flat on race day.  Except it didn’t quite go like that.

I took the bad tube off in about 60 seconds.  I removed my spare from my bike and unfolded it.  Then I realized I had made a very stupid mistake.  My new FLO 60s require a longer valve and my spare didn’t have one on it.  No problem, I thought, I can just unscrew it from the flat and with some effort, get it on my spare.  NOPE!  The spare I had doesn’t have a removable valve stem.

Emily had stopped with me and offered to go get the truck while I stood on the side of the road.  5 Miles into a 25 mile ride and we were done.  Emily got to about the halfway point since she had to go back for the truck, but I just paced around waiting for 20 or 30 minutes.  I stopped my watch since there was no point in timing my pacing.

When we got to the house we put on running shoes and went out for our run.  My problem was that I hadn’t been moving for a while and I was frustrated.  So around 5.5 Miles I just gave up on the run (stupid, right?)  That close to the 6.2 miles and I just couldn’t handle it anymore.


This weekend, we were assigned the same workout.  The only problem we were going to have is that the weather had turned cold over the last week and it wasn’t all that appealing to think about going on a 25 mile ride outside, traveling 17 MPH, with wind and at 32 degrees.  So we made the decision that we would complete our swim at the gym, come home and ride the 25 miles on the trainer, then change clothes and go outside for the run.

The swim was fantastic.  With the wetsuit on, I was able to complete my 1500 Yards at approximately 1:58/100.  I am not the strongest swimmer, so this was amazing for me.  Since we would be traveling home for the ride/run, I rinsed my wetsuit very well, changed and headed for the door.

We arrived home and got on the bike pretty quickly.  Doing this on the trainer, I cranked up the resistance a bit.  I didn’t want the ride to be too easy.  Ultimately, I finished the 25 miles in just under an hour and a half.  During the ride, I started the movie Noah (Russell Crowe).  Now, I attended a Catholic grade school for a few years and attended 3 years at a Jesuit University, and I can honestly say that I was never informed that there were rock monsters in the bible or that Noah’s adopted daughter was kind of slutty.  I guess they left all the really cool parts out.  I wasn’t very interested in the movie and Emily wasn’t watching at all, so when I finished my bike, I turned the movie off.  I don’t think I will ever return to finish it.

On to the run.  After the bike I was quite sweaty and it was still in the 30s outside.  I put on my running tights, shorts, short sleeve shirt, long sleeve shirt and my shoes (pretty happy with my Newtons so far).  The first half mile was pretty cool.  Not shivering cold, but definitely cold.  Around the 2 mile mark, I took a look at my pace and I was doing pretty well for having just ridden 25 miles (9:55/Mile).  I kept going and around mile 4 I thought I would need to take a walk break, but I kept looking ahead and giving myself goals to achieve before I did it.  And each time I achieved the goal, I would set a new one.  By the time I hit mile 5, I was out of water.  The final deal I made with myself was to make it to the park, where there was a water fountain (bubbler for fellow Wisconsinites) and I could take a quick break to refill my bottle.  But, when I got to the fountain and noticed I was less than a mile to complete my 6.2 miles, I just couldn’t do it.

I finished the run pretty close the house, shut down my watch and walked back, content that I had finished the distances.

Unhappy that I didn’t complete it the first weekend, but very excited to have completed it this weekend.  And . . . this was the longest workout I have completed with activities strung together like this.  Austin is just a few weeks away and I am feeling a lot more confident this time around.

Weekly Activity Report 09/27/2015

Week 6 of our Austin 70.3 training’s focus was swimming.  We had 4 swims on the schedule.  We completed all of them, but looked forward to none of them.  I’m sure at some point swimming will be fun; I’m just not there yet.

Our Fitbit step count as well as distances are below.

Weekly Activity Report ending 09/27/2015:

Emily –
124,747 steps (daily average 17,821)
Run 21.3 mile
Bike 67 miles
Swim 7150 yds
Strength 29 minutes

Nick –
127,068 steps (daily average 18,153)
Run 21.3 miles
Bike 66 miles
Swim 7150 yds
Strength 33 minutes

Sunday Morning and Hungry

Last week I took a trip to Michigan to do some recruiting.  At Michigan State I was well out of my element and someone pointed out that I was likely to never find a qualified candidate being a graduate of Penn State.  Whoever said that was sort of right.  I did find a few people that I thought were great, but on the whole, I am just not impressed with any college student.

That isn’t the point of the story, except that I was in Michigan and had to do a run there.

The point of the story is this.  Last weekend we had a workout on our schedule and it went like this:

Bike – 45 minutes on trainer
Run – 1 Mile
Bike – 45 minutes on trainer
Run – 1 Mile
Bike – 45 minutes on trainer
Run – 1 Mile
Bike – 45 minutes on trainer
Run – 1 Mile


So, Saturday morning we were holding off on the work out.  We did other things like mow the lawn and plant some trees.  Then, in the afternoon, we were trying to decide whether or not to complete the workout Saturday or Sunday.  After a short debate, we decided to get it done.

As we started, I was having some issues with my rear derailleur.  After about 10 minutes, I jumped off my bike, took it upstairs and changed out a cassette.  This seemed to correct about 60% of the issue I was having, but it was still quite annoying.  The first set ended up being pretty easy, the run didn’t phase me at all.

By the time the second bike portion was complete, I was in my zone and had no issues at all.  Jumping off the bike with about a 1 minute tradition to put on running shoes and a hat, I was feeling unstoppable.

During the third set, I got a little bored on the bike and having done a little extra riding on the first 2 sets, I decided to cut this one to 30 minutes and run.

On the last of the trainer rides, I put on a GI Joe movie, which was quite entertaining for the last 45 minutes of riding.  For me, the bike trainer is all about finding something to zone out to, and in this case it was Chasing Amy and GI Joe.  Having had 3 awesome runs prior, I was thinking I would get off, finish the last run in about 8 minutes and then pop upstairs for dinner.  I was wrong.

The last run took me almost 10 minutes.  My legs were gooey and weren’t functioning properly.  It took me about 3 minutes before they worked properly and even then, they were tired and I couldn’t keep the faster pace I wanted to.  Either way, I finished.  Afterward, we went to get a burger from Culvers.  I was incredibly hungry after the workout and amazingly, Sunday morning, I still felt like I was in the initial stages of starvation.  Oatmeal and apples cured that.

A few things I learned from all of this.

  1. My clothes weigh about 10 extra pounds at the end of a long workout
  2. Garmin only allows 5 activities in a brick workout (come on Garmin, get it together)
  3. My legs are awesome for 3 hours, and then start to tired at 4.

I am very happy to have completed this and am looking forward to more awesome workouts prior to Austin in November.  We are now 29 days out.  Next years race schedule is being put together and we already have a race booked for the end of September.  More on that coming soonish.