A New Start

Posted on Updated on

I started the new year off with a win at the Ice Man Dip & Dash. It is usually completed by crazy-hungover people who didn’t get enough stimulation from whatever New Year’s Eve party they attended the night before.

The weeks following my victory I bounced back and forth between wanting to continue exclusively running or switch over to triathlons.

I started experimenting and slowly adding a few swims and a few rides.

Below are my weekly summaries until now. If you feel the need to critique my training, then please do so. All I did was cut back the quantity of my running and fill in the spaces with swimming and biking. I am trying to keep a similar run template as before but I am finding it hard to balance hard bike rides with hard runs.

Also, “OFF” days are very hard for me to figure out because in the world of triathlons an off day can mean a day in the pool or a light bike ride.

Week of Jan 23-29:



Tempo day

15 minute warm up

12 minute tempo

15 minute cool down


~7 miles

Followed by weights:

3×6 single leg dumbbell squats

2×6 walking lunges

Hip abduction exercises with theraband

Shoulders and biceps *bonus*



1 hour bike, 4 mile run



6 miles easy, 4 strides



15 minute warm up

4×5 minutes with 2 minute jog rest


15 minute cool down

4 strides

Weight room session:

Box jumps, single leg hops, hang cleans

Pull-ups, chin ups, back exercises




1000 yd swim

Dumbbell bench press, push ups



10 miles

Short bike ride



15 mile bike ride


*35 running miles total*

Week of Jan 30- Feb 5:



20 minute warm up

15 minute tempo

20 minute cool down

6 strides


3×8 deadlift

3×6 single leg rdl

Hip abduction exercises

Shoulder press, bicep curls

Afternoon: 3 miles, 4 strides

10 miles for the day



1 hour bike



4 miles, 6 strides

2000 meter swim with Steve Happel

*workout, 7 out of 10 intensity*



Attempt at a workout because the fatigue from the swim workout was 10 out of 10.

3 miles AM

3 miles, strides  PM



1 hour bike



12 miles, 4 strides



played paintball all day


*32 running miles total*


Week of Feb 6-12:



30 minute bike on the trainer

No run, bruised knees from paintball

Weights- upper body, ABS



Bad weather all day combined with work ruined my morning.

Run workout with Happel

Mile warm up, strides

4×800 at 2:40, 1:10 rest

Mile cool down


3×6 back lunges

3×6 step ups



1 hour bike, 4 mile run (brick)

Best brick run so far. Legs felt great



8 miles, 8 strides AM

Workout with Happel in the afternoon:

2 interval miles, ~5:40, ~5:35

14 total for the day



1 hour bike, 4 mile run brick



12 miles, 4 strides



completely OFF


*40 running miles total*


One thought on “A New Start

    Alex said:
    January 20, 2018 at 2:34 pm

    Nice blog right here! Additionally your website quite a bit up fast! What web host are you the use of? Can I get your affiliate link on your host? I wish my website loaded up as quickly as yours lol


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s