Swim: 11,050 M - 5h 25m
Bike: 135.53 Mi - 7h 11m
Run: 31.78 Mi - 4h 30m
-----------------------------------
Total Volume: 17h 06m
Long Ride: 55mi
Long Run: 14.5mi
Long Swim: 3300M
Overall Week Eleven was very solid. I got in all 12 of the scheduled workouts and finally got my run mileage up over the 30mpw barrier. The volume goal for the week was 18hrs and I fell a little short because I had to cut Sunday's ride short because of some bike issues after I ate the road.
Week 12 is supposed to be a step back week but I am going to add extra volume. A lot of you will probably say this is a bad idea but I basically had three step back weeks in a row when I was sick so my body has had ample time for recovery. And I feel Fantastic right now.
- A big THANK YOU to everyone for your concerns and comments over my wipe out on Saturday. All the wounds have turned to scabs and it sort of sucks but it could have been a lot worse. I woke up Sunday morning and felt like I had just gotten over a few rounds of being a tackling dummy for Ray Lewis. My wife tried to talk me out of doing my long run but I figure that Ironman is going to hurt so this would be a good mental training day. I got in a 14.5 mi run and felt so good afterwards for sucking it up and doing the work despite not feeling 100%. If this stuff was easy everyone would do it!
- I am IN LOVE with TRISLIDE! If you are unfamiliar with TRISLIDE you need to meet and become friends because this stuff is fantastic. It is a silicone spray that is designed to be sprayed in your wetsuit so you can easily put it on and take it off. BUT it is so much more!! I spray it on my feet before each run to prevent hotspots. It goes on my nipples to prevent chafing. I sprayed it on my armpits the other day when the shirt I grabbed was too small and was rubbing my pits. I sprayed it yesterday on the road rash on my hip so that I could run without my shorts hurting the wound. I spray it in my bike shorts and it prevents monkey butt. This stuff is gold people and it is cheap!!
- My name is Jeff and I am addicted to Twitter (@JeffIrvin). If you are a Tweet-aholic please leave your Twitter address in the comments so that I can follow you and we can share in mindless 140 character banter! That brings me too ....
- A new feature is being created here on the Carrot (like that segue? Nothing but professionalism baby!): The Weekly Twits I Should be Following List. How do you get on this list? Tweet often and make me laugh in a 140 characters or less!
Thanks for Reading,
Jeff
Great week, Jeff! I laughed at your philosophy of having three step back weeks!
ReplyDeleteThere are likely more uses for Tri Slide than you covered...but we'll stay G-rated! :-)
Great twit list!
Well, look at you! After all the hardships you had the past couple of weeks, you made quite the comeback this week! Awesome work man!
ReplyDeleteThe Trislide sounds great. However, all I can picture is you walking around with a bottle in your pocket at the ready, just in case. haha.
Way to suck it up and get the long run in despite eating the road.
Do you follow SBR Sports on Facebook? They have a 40% off discount code on the 1st of every month for Facebook fans. You can't beat that deal for all the TriSwim and TriSlide products. @runningwhit on Twitter.
ReplyDeleteAwesome training week!! I am so behind on my blog reading, so I didn't know about your crash! I'm so sorry! I'm glad to hear that you're feeling better though!
ReplyDeleteOh, and I LOVE trislide too! I used it all last season and it rocks!
TriSlide is the bomb. Did you know you can spray it right on the outside of your wetsuit? I spray it on from the knees/elbows down, and my wetsuit peels off in literally seconds. Thx for all the other useful tips! (and great job on the training week, awesome!)
ReplyDeleteKudos on the long run Jeff, glad you were feeling up to it! Why not just use WD40? He he...
ReplyDeleteThanks for the trislide review. Will need to try it in the biking shorts.
ReplyDeleteGlad that the wounds are healing. Hows the hip?
Oh! Super volume!
ReplyDeleteHoly crap. Your volume is just ridiculous. Great job man!
ReplyDeleteI used SportSlick for IMFL, but I think I will give your stuff a go for IMTX. Sick mileage dude, I can even think that high
ReplyDelete- I am going to admit, I am sure she already told you, but I emailed Annie and told her if you felt like crap to try and get you to rest, didnt work, glad it went ok for you
ReplyDelete- I want to try TriSlide (ahemm...)
Congratulations on a very solid week of training!
ReplyDeleteThe trislide sounds like an awesome product...they should pay you to do a commercial! :-) Sorry about your crash, but I'm glad you're recovering quickly!
ReplyDeletewhat a great comeback after such a tough week. wOOt!
ReplyDeletesolid week
ReplyDeleteGreat job this week, minus the bike crash of course! And thanks for the twitter shoutout! :)
ReplyDeleteGreat week. Trislide looks like something worth buying.
ReplyDeleteGreat week and I love trislide. My wetsuit was practially off me completely before I got to the transition area it's that good.
ReplyDeleteAnd this list needs to be hidden like my 140lb weight right now. The wife thinks I spend too much time on THE TWITTER and then to be shouted outed about it would not be a good thing.....LOL!!! Thanks for providing the list so now I have more people to follow.
Great week and I love trislide. My wetsuit was practially off me completely before I got to the transition area it's that good.
ReplyDeleteAnd this list needs to be hidden like my 140lb weight right now. The wife thinks I spend too much time on THE TWITTER and then to be shouted outed about it would not be a good thing.....LOL!!! Thanks for providing the list so now I have more people to follow.
Hey Jeff, awesome week, glad you are healing OK.
ReplyDeleteGreat, now I can waste more time tweeting ;)
Holy Guacamole, after reading about your week, I think I'll stick to "just" running.
ReplyDelete@themanlyrunner
Next up on the carrot - love it!
ReplyDeletedown here in Mississippi we just use butter to lube everything.
tweet. tweet.
ReplyDeletecrash.
friends dont let other blogger tweet and run, or bike.. or swim.
What a week!
ReplyDelete@FitZaang