Build Week - 10 Dec 2103

Total Hours: 16:21
Bike: 120miles
Run: 51.3
Swim: 13,342 yds (missed a session due to pool maintenance)

Everything is still going along as planned with operation "optimize run" in full force. This was my highest mileage of 52 miles working up form 40 and 42. Coming off a 5k on Sunday I was able to log some high quality run miles with my key session on Thursday being a good indicator of current long distance run fitness. 10 mile tempo run at 6:15 pace was very well executed with no residual soreness or fatigue the following day. I was super happy with this run and completed it in my K-Swiss K-ruuz 1.5 which will be my race shoe of choice this season for all distances. Finished up the week w/ a very solid 16.5 mile trail run w/ almost 1200 ft of gain. It seems metabolically I'm continuing to improve as well completing this run on water and electrolytes only. I'm still thinking that nutrition played a major factor in my sub-par performances early in the season last year. We'll put this to the test in a few more months. I find it kind of comical that so many people are focused on putting in these killer bike workouts right now but complaining about how bad their run times were last season.

Also starting to show some meaningful improvements in the pool completing my recent tempo sets at 1:26-7/100M - huge improvement here in terms of pace and swim endurance which should also carry over to the bike. I've always kind of poo poo'd master's swim groups in the past but the group I'm swimming with now (mixed with the high school swim team) is really helping improve my swim technique and overall swim fitness. I still hate kick sets though. Not sure I'll ever come to love drills. Ms. Debi (aka Guns) has been such a huge help and she puts up with my complaining.

Now that the Wattie clan is up and running on FB and twitter things are much more entertaining. Really enjoying having this group to interact with - race season should be epic this year.

Build week again this week moving into the holidays. I'll be "run-ning"..

Until next time...