Today I acquired my personal friend, mentor and local triathlete guru, Joe Imrie as my iron man triathlon coach. He has mentored me through several triathlons - from sprint distance to half-iron man. He has been extremely motivational throughout my triathlon career.

Joe and I went out for a hard 42 mile bike. Wore my heart rate monitor to try to control my heart rate but soon found out that it was balls to the walls today. Rode from Richmond to Simonton with a very nasty headwind going out. The wind seemed to have shifted a little so that we had a slight head wind on the way back in. "The wind is your friend" said Joe but I'm really not sure about that.
Went for a two mile run after the bike. Total training time for today: 2 hrs 20 min.

Got home with intentions of going swimming but hadn't seen the family in two days so took it easy and relaxed. Did about 20 minutes of strength training at work. Been very busy at work so haven't even had time to use the weight machines. Included in the 20 minutes were abs (sit-ups and crunches). I've been averaging 5 hours of sleep per night for the last 4 nights, so this was another reason to take it easy and hit it hard tomorrow on a day off and a good nights sleep.

It's been raining quite a bit and it's also dark when I get home so if I want to get some biking in it's going to be on my bike trainer on workdays or on days off. Used my bike trainer - very boring. Like I said in previous entries if it weren't for the music (Buzz 94.5) I wouldn't be able to stay on the bike trainer for very long. I try to go hard on one song and easy on a commercial, then I spin on another song then rest for another. It varies. The really good songs like the new one out by Incubus,"Dig" makes me go really hard on the bike. Anyways it just breaks the monotony of biking on a bike trainer.

Went to the Y after work. Did my first 300 yds in 5:41 which is pretty good for me. I feel like my swimming is getting better and I feel more comfortable in the water. I still need to have someone look at my stroke. I've been concentrating on keeping my head down during the full stroke including coming up for air. Seems like this really helps in reducing drag. Also, been trying to keep my body position as sleek as possible on each stroke. I also have noticed that I start getting my second wind around 1800 yds. It's like that runner's high you get several miles into a long run. I feel like my breathing is not as laborious as when I first start swimming. At this point I feel like I can keep going for a lot longer, I am just limited by time and swimming muscles getting tired, but my breathing feels comfortable. This is interesting.

Nice day for a Duathlon. With the time change last night, had to wake up extra early. Blue Norther Duathlon is in Seguin, TX. It's a 5k run, 14 mile bike, 5k run. Got 1st in my age group and 7th overall. Was able to improve my time from last year by over 30 seconds. Felt a little stronger on the bike, but I still got passed by one person not in my age group. 5k times were 19:20 and 20:39. My right calf started hurting on the first run and by the time the second run came the pain was bearable. May have to lay off the running for awhile until it heals and do more biking and swimming.

Didn't do anything yesterday (Friday) after finishing my last night of shift work.

Woke up early on Saturday and went to the Y to do a long swim. Got in 2200 yards in 300 increments again. Swimming is starting to feel more comfortable to me the more I swim. Times appear to be getting better and better for consecutive 300's. As soon as it gets warmer, I'll start doing some open water training swims.

No one at the pool. I had the pool to my self again. I'm enjoying this while it last. As soon as it gets warmer pool will start getting full.

Total time for swim is 50 min.

Ran at Seabourne park after getting off work from night shift. Used my DS trainers. Did the MAF (Maximum Aerobic Function) test today. Mostly out of curiosity. This is a timed run where you keep your heart rate at your aerobic value (180 - your age) and time how long it will take you to run 3 miles. My MAF heart rate is 134 and it took me 23:25 to run 3 miles (or 7:48 pace). During the test you try to keep your HR at exactly 134 for the entire 3 miles. I did good and averaged exactly 134 HR. At this HR your body is burning fat as the major energy source.

Also did 30 minutes of strength training at work. Mostly upper body and Abs.

Total time for today is 1:18

Used my heart rate monitor. Avg HR 142. Went out on Reading Rd/Spacek Rd.Traffic not too bad. Went out around 3 pm. Slept about 5.5 hrs after working night shift. Was planning on going running after work but too tired and sleepy. Had about 30 min to get ready to go to work after the bike. Talk about cutting it short. I am really starting to realize that following a structured training program is just really not going to happen. Not enough time in the day to get the amount of hours of training required on work days. I have started picking and choosing certain harder workouts out of the Super Coach training program and doing these workouts on my days off. Seems to have worked for the marathon and it should work for my ironman training.

Amother good workout. Did 2500 yds at the Y. Did 300 increments. Avg'd about 6:30. Last couple of 300s were 7:45. Timed my mile at 38 min. If only I could do this in triathlons. Seems like the more I swim the more relaxed I feel. Kind of start catching my breath and not breathing so hard after about 1200 yds. Really felt good after the swim.

Ran 5 miles after I got home. Didn't wear my HR monitor. Avg'd about 8 min miles.

Excellent workout today. Got on my bike and rode to Seally. First time I have been on this route and the road seems in decent shape with wide shoulder. 3 hours total/ 54 miles. Tried to keep my HR at 134 and was very successful. Avg to turnaround point was 134. Avg back was 133. Back started aching towards the end. Had a small cliff bar half way and plenty of gatorade throughout.

Did a 5 mile run, as soon as I got home. could not get my HR below 140 unless I stopped to walk. HR avg for run- 147. Need to work on this.

Total training time 3:40.