WEEK OF 6/6
Monday - Legs, Back, Chest + Swim + 3 Mile Run
Early morning, did the lifting first, then to the pool for a 3 mile run, then swam 6x100, 10” RI. Very tough workout for me, but I’ve got to add some volume now. Had Gatorade the whole time. Glad I was done with this workout.

Tuesday - AM = 3M Run + Swim; PM = Bike trainer
Went to pool for the run and swim, no biggie (the run). Did 6x100, 50” RI. Tough still, even with the recovery. Evening bike workout wasn’t too hard, it was just HOT in the garage. Did 5-6 x 2’ “hard”, with 3’ RI. Only trying to get my legs back to spinning, with some small hard efforts. Didn’t do AC+…just didn’t feel like it.

Wednesday - AM: Total Body Plus + 2M Run; PM: Trainer + A/C+
TB+ just kicks my tail in the morning. I know for sure that I won’t be doing this workout anymore as it’s just too draining on me. The 2M run was fine. Left hammy experienced a little cramping feeling. Evening bike was 5x4’, lower cadence. Nothing too tough at all, just way too hot. Did AC+ afterwards. Yuck.

Thursday - 2M Run + Swim
Legs felt heavy this AM run. But again, no biggie. Swim was 5x300, 30” RI. 2-4 were no fun at all. Did no flip turns; was too exhausted. Glad this is all I have today.

Friday - “30-15” + 4M run
Really did 20-10. Last two sets were 8 pull ups and 7.5 (couldn't get 10). 4 Miler was fine, left ham a little tender...unsure if it's a cramping issue or tenderness. Need to do ARX...

Saturday - “Long” Bike + 3M Run
on Bayshore. Did 3x10' at tempo pace; #2 was a bit too much. Felt good to get out there. Run was a piece of cake, felt VERY easy. Left ham again a little tight, but still unsure if it's a cramp or not. Ran in 7.50 or so. Need to do ARX!!

NUTRITION
This week only, I’m trying to contain all carbs as best as possible. Except on recovery drink/chocolate milk. Pretty sure it’s having an effect on my (the cramping in my left hamstring). Will only do this through Saturday, then back to a more normal eating pattern. Would like to drop a couple more lbs. of fat. Should be plenty effective.

Did this from Monday to Thursday. Saturday was John's party; so I ate like a horse.

Starting Tri Training + P90X

Love writing these things like people actually read them…

After P90X, I took a week off and then did P90X+…didn’t like it all that much. And since I am getting back into full time tri training, I had to make some modifications to the plan. I didn’t and don’t want to completely stop doing P90X. Too many gains, too challenging and I’m beginning to see results. So, I thought about a program that would give me a good workout, touch all the body parts that were needed (triathletes don’t need to do bicep curls), and would work me hard enough but not so much that I couldn’t proceed with tri training. Below is the first two weeks of the plan. No workouts have been missed…yet…and the volume isn’t so much that I’d be drilling myself every day. Very manageable and challenging. Wednesdays are not easy, but got to suck it up…

WEEK ONE
6/22 - Legs/Chest/Back + 3M Run
Made my own L/C/B video combining Legs & Back of P90X, along with the two chest days. I must say, this is a good workout. I took out a couple of the leg exercises that I didn’t like, and the total workout is about 45 minutes. 5 sets of back and push ups are perfect. Not that much fun running three miles after this, but not too bad.

6/23 - 2M Run + Swim + Abs/Core Plus
Run at Del Rio and jumped straight into the pool. Did 6x100, 10” RI. All were between 1.32 and 1.34. Tough. Not a fan of swimming. Did AC+ in the evening.

6/24 - 30’ Trainer easy + Total Body Plus + 2M run
For the first time in 3 months, I wanted to really quit. Very hot in the garage after 30’ easy trainer ride. About 2/3 through Total Body, almost puked. Glad I finished and ran the 2M afterwards to get it over with.

6/25 - 2M Run + Swim
6x100, 50” RI. All b/w 1.28-1.29. Very pleased with effort.

6/26 - “30/15” + ARX + 3M run (should have been 4)
Tony’s original Upper Body Massacre is 24 alternating sets of 30 push ups and 15 pull ups. By the end, even Tony cuts back the effort to 20-12. So, I started out VERY conservatively…15-7 and only 12 sets (6 push ups, 6 pull ups). Will increase next week to 18-8. I love this workout…so far. ARX was a lost friend, as I’ve not done it in about 5 weeks. Forgot how hard it is. 3 miler should have been 4…don’t know how I screwed that up.

6/27 - 50’ Bike (2x10’), 2M run, community build day
Alternated between 10’ easy and 10’ “hard” for 50 minutes. No biggie…the hard didn’t even get me out of Z2! 2M run was done at near tempo-like pace. Community build day was awesome.

Brief Week One Summary: After completing Week One (only 2 bikes/swims), I’m not sure how to re-arrange my workouts once I move to 3/3. Was not nearly as hard on my body as I anticipated. But that will change as mileage, distances, and effort increases and gets more intense. I think the workout that might get tossed is Total Body…just a bit too grueling.

WEEK TWO
6/29 - L/B/C + 3M Run
Tough workout, especially 1-leg squats. As of Wednesday (when I’m writing this) the glutes are still sore. Run just isn’t fun after this workout.

6/30 - 2M Run + Swim
Easy run. Swim was 6x100, 10” RI. All flip turns but times were a little slower for whatever reason. I have ZERO sense of pacing while swimming. Was supposed to do AC+ today, but I didn’t.

7/1 - Total Body Plus + Abs/Core Plus + .5 mile run + 30-40’ trainer
Had bike in the shop, so couldn’t do ride prior to Total Body. Very hot in the garage, and very tough workout (harder than I remember, actually). Got in only .5 miles because of too much thunder.

7/2 - 2M Run + Swim
Did an easy run, then 6x100, 50" RI. The 100's were really tough to do...first one was in 1.23 (oops). The rest were:
2- 1.25
3- 1.27
4- 1.27
5- 1.27
6- 1.28

Had nothing left.

7/3 - “30/15” + ARX + 4M Run
Bumped it up to 18-8, and there was a difference. Next week, will shoot for 20-9. Not sure if I can do that, but worth giving the effort. Looking forward to it.

7/4 - 50’ Bike + 2M Run
Did some longer intervals. Not too bad. Last 5 minutes of last interval were tough. But got through it. Ran nice and easily.

Brief Week Two Summary: As of Saturday AM, I'm a little tired. Not sure how I'll hold up next week with 3&3 + 6 runs + P90X. But I've only got one week of that, and I'll be backing off of the P90X. Unsure which workout I should keep. Probably pushed a little too hard on the runs this week. It's okay to have easy runs, and I have to continue to remind myself of that.