Sunday Morning Weekly Recap ...

I hope everyone had a wonderful week!

First, I'd like to welcome the new "Followers" to the Carrot.  Please feel free to comment and interact and also visit all the other Endurance Blogs listed over in the right-hand sidebar!

Also a couple of Blogger Buddies are competing at the Ironman 70.3 Rhode Island this morning.  Best of luck to Jason and Krystyna!  Oh, and Jon is on some super secret mission in Providence today.  Me thinks he is volunteering at the 70.3 to get a chance to signup for Ironman Lake Placid 2011 - surely he will let us all in soon on his diabolical scheme! (*Update* - Jon is racing, just looked him up on Ironman.com. Forgot his first name is actually Leonard - and he had a very solid swim and bike split so should be on the run course right now -- way to go Jon!)

Also Congrats to DROG on ripping up the LTF Oly Course yesterday and completing his first ever Triathlon!

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Today is the completion of Week 3 of my Half Ironman Training Program and here are the stats:

Swim  -  4 workouts - 4 h 50 mins - 10,100 yards
Bike   -  4 workouts - 6 h 15 mins - 116.60 miles
Run   -  4 workouts - 3 h 10 mins - 19.50 miles
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            Total Time -  14 h 15 mins of training

• My legs are feeling the last 3 weeks.  This is the most volume I have ever done and the Foam Roller is in full overtime mode right now.  Next week is the scheduled Recovery Week and my volume is going to drop down to only 10 hours.  However, I need to play with the Week 4 schedule some because on Sunday I am doing a 100 Mile Ride (Katy Flatland Century Ride) - way to really focus on recovery huh? Here is the upcoming Week 4 Training Schedule:

• I am really sick of SNAKES.  On Tuesday I had a big 'ol 4ft snake strike at me while on the bike at Duessen Park.  It was crossing the road right as I turned onto it and a car was coming the other way and it turned right into me as it was trapped between the car and me.  It missed both me and the bike but it still gave me quite the scare. Luckily my shorts remained unsoiled.  Yesterday while finishing my ride I pulled into the church parking lot where the car was parked and another big 'ol black snake was sunning itself right behind my car.  I found a big stick and poked it and it slowly slithered away.  Then this morning while doing my run I cut through a walking path to get back to the main road and a little water moccasin was just laying in the center of the path.  I saw it before it saw me and those damn things are dangerous so I turned around and ran back to the main road - of course after I lobed a big rock at it - I missed and ran like hell away from it!  

• Guys, I know I mentioned this last week, but I am REALLY digging the EFS Liquid Shots.  The 1500mg of Electrolytes per 5oz bottle is making a huge difference in the effectiveness of my training in  this suffocating heat.  I am using it just like GU and the results are outstanding.  It cost $30 for a 6-pk of 5oz  flask bottles.  That comes out to be $1 an ounce or $1 per serving so it it pretty economical too.  The 5oz flasks can be reused and refilled with a 32oz bottle.  There has been a lot of talk about electrolyte and sodium depletion in the blogosphere the last few weeks.  So I am going to write a more detailed review in the future on the EFS Liquid Shots and on how I have figured out a good program for managing my electrolyte intake in this heat.  As usual I have been using myself as a guinea pig - Houston has provided me with the perfect testing grounds this summer!

Thanks for Reading,

Jeff