Swim: 11,050 M - 5h 25m
Bike: 135.53 Mi - 7h 11m
Run: 31.78 Mi - 4h 30m
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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
