Week 8 – Travel, Train, Work, Repeat

This is my 4th week in a row on the road. At least I get to talk to my pups (Oliver and Huckleberry) via FaceTime when I’m away J

I was in San Jose, California, again. That’s 3 out of the last 4 weeks in the same spot. There’s something to be said for consistency, for sure. It did indeed help my workouts. I’m halfway through the first base period, and so far, I am continuing to see improvement. Another test will come in the upcoming week that I’m home, and back training at altitude.

Workout Grade:

A-

Nutrition Grade:

A

 

Weekly Progress by Phase

1

2

3

4

5

6

7

8

9

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

                   

GR

     

10k

GR

       

Oly

   

IM

Prep

Base 1

Base 2

Base 3

Build

Peak/Taper

 
 

Preworkout

Breakfast

Snack

Lunch

Snack

Dinner

Monday
(Recovery/ Travel Day)

n/a

Yogurt, Wheat Toast, Peanut Butter

Banana

Salad

Apple

Turkey, French Roll, Broccoli

Tuesday
(Swim/Bike)

Hammer Gel

Eggs, Ham, Turkey, Yogurt, Wheat Toast

Banana

Penne Marinara, Steak, Salad

Apple

Pasta Carbonara, Brussels Sprouts

Wednesday
(Strength/Run)

Hammer Gel

Eggs, Ham, Turkey, Yogurt, Oatmeal

Banana

Turkey Panini, Salad

Clif Bar

BLT+A on Wheat, Salad

Thursday
(Swim/Ride)

Hammer Gel

Eggs, Ham, Turkey, Yogurt, Bagel with PB

Banana

Salmon, Rice, Veggies

n/a

Steak, Brussels Sprouts, Bread

Friday
(Run/Travel)

Hammer Gel

Clif Bar (recovery), Egg Whites, Eng Muffin

Apple

Chicken, Pasta, Veggies, Salad

Clif Bar

Turkey Sandwich, Salad

Saturday
(Changed to Recovery Day)

n/a

Bacon, Eggs, Tortilla

n/a

Hamburger on Sourdough

Hummus, Pita Chips

Steak, Orzo, Asparagus

Sunday
(Strength/Long Run)

PB on Eng Muffin

Breakfast Burrito with Egg Whites, Banana

n/a

Thai Chicken Wrap

n/a

Chicken, Orzo, Salad

Workout Report

I’m grading this week’s workout results as an A-. Even though traveling is tough, the week was better than most. I managed to get all my workouts in, even the double workouts, with the exception of the long ride. I got home from my trip at 2:30am, and wasn’t really ready to ride at 5:30am, so I took a recovery day, and pushed the long ride to Monday (my typical recovery day). I was able to work out with some folks that I work with, and it was nice to have the company. Both of my swims were outdoors (first time this year!) and on the second swim, I had a phenomenal technique breakthrough. I made a small change to my pull, and emphasized some additional relaxation in my stroke, and it improved my efficiency immensely. I’m so happy! All my runs were outside. As long as we don’t get a blizzard in the next month, I think I’m done with the treadmill until next winter, and that is GREAT.

Goal: 10 hours of training required, and multiple workouts on 4 of the 6 days.
Result: 7 hours of training, and all four double workouts completed.

Nutrition Report

I was able to manage my nutrition properly this week, which was satisfying. I had reasonable meals, reasonable portions, and managed my pre-workout and snacks well. All in, pretty good week.

Next week I will talk about a key training topic, periodization. I’ve already touched on it at a high level, but some in-depth review should be helpful to those just starting training. Tis the season to pick a race and start training.

As always, thanks for reading, and Train On!!

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