Monday - Easy run 3.5 miles, swim masters 5000 meters
Tuesday - Track 2 * 800 1 * 400 tempo pace, 24.8 ride
Wednesday - 24.8 ride, 6.5 easy, swim masters 2500 meters
Thursday - 5 mile run, 24.8 ride, swim masters 2500 meters
Friday - 5 mile run
Saturday - 3.1 easy run
Sunday - Race 800 swim, 13.75 Bike, 3.1 run
Monday - 3.5 miles easy run, Swim 5000 meters
Tuesday - 5 miles (tempo on track) run, 25 Bike
Wednesday - 25 bike, 5 miles easy run, Swim 4000 meters
Thursday - 6.5 miles, Swim 4000 meters
Friday - 5 miles run, 24.8 ride
Saturday - 10 miles ride, 3.1 easy run
Sunday - Motor City Triathlon 1500s, 23b, 6.5r
Totals 24.7 miles running, 117.2 miles bike, 10500 meters swimming
Monday Scheduled Day Off
Tuesday 5 mile run, 30 mile bike
Wednesday 24 mile bike, 5 mile run, 4000 scy
Thursday 5 mile rune, 28 mile bike
Friday 24 mile bike, 4 mile run, 4000 scy
Saturday 5k time trial
Sunday 40 mile ride, 3.1 run
5/11 Run 4 miles easy, intense swim 4500 scy
5/12 30 miles ride
5/13 25 miles ride, Run 4 miles easy, 4000 scy stroke
5/14 25 miles ride
5/15 Run 5 easy, intense swim 4500 scy
5/16 Run 6 easy
5/17 Triathlon 500 swim, 10 mtb, 3 run - 20 mile recovery (evening)
I’ve been scheduled to run a few 5k’s this spring, however; I’ve cancelled a few due to schedule and being tired from my base training.
I’ve been training my butt off and things have been going well (especially swimming and biking) and running is progessing.
I feel fit and very well rested and my body feels strong. I’ll jump into a few 5k’s prior to June, however the push is to have a balanced and heathly triathlon season.
I felt guilty for skipping a 5k this weekend. Deep down, I know it was the right decision as I got home from a business trip late and didn’t have the gumption to wake up early and race.
The season is the best ever!!!
5/4 Run 5 miles easy (recovery from yesterday’s race)
5/5 Run 5 miles easy, 30 mile bike
5/6 Run 5 miles easy, Swim (intense)
5/7 Run 6.5 miles, 30 mile bike
5/8 Run 5 miles easy, Swim (intense)
5/9 20 mile tempo ride (tweaked calf)
5/10 20 mile tempo ride (tweaked calf)
Product Review:
K*Swiss K Ona
Aaron Scheidies (www.cdifferentwithaaron.com) is a sponsored athlete by K*Swiss. Being Aaron’s Guide for 5+ races this year, K*Swiss sent me a few boxes of goodies to rock during the Tri Season.
I’ve found a new pair of racing flats that I highly recommend!
Try the Kona’s http://www.kswiss.com/
An Ultra-light (9oz) and stable running shoe perfect for fast days. races and triathlons.
• Durability is achieved with an Aosta® II rubber outsole.
• Flexibility is enhanced by anatomically correct flex-grooves.
• Support is obtained with a direct injected urethane support cage with five-stripe branding on top.
• Stability comes from a rigid TPU midfoot shank.
• Breathability is enhanced by a Flow Cool System™ for moisture management.
• Cushioning is provided by Superfoam® technology, an Si-18 technology crash pad and a k-EVA midsole.
• Comfort is enhanced with a seamless upper construction
I raced 13.1 miles in these shoes and felt they had the support, lightness and breathability one expects out of a good running flat. They are a touch on the heavy side from a racing flat perspective, (I’ll try them this weekend in a short event); however the weight is more than made up by the comfort & support. I felt the shoes size ran a touch wide and long (for 10.5) they’d be close to an 11 in Nike. The lace system was great! I was afraid of blistering… looking at my feet, they are fine… well that’s not totally true, someone smashed my toe in a bar later that night!
I’d recommend anyone to invest in this great product! K*Swiss has a great product line at low prices!
A tale of two cities:
A stroll down some of the popular streets in Detroit makes me daydream about what it would have been like to see the Big D its heyday. Looking at some of the deserted mansions, run down yacht club, empty hotels, and overgrown parks makes me wonder “this place had a pulse; it’s heartbreaking that pulse has flat lined”. I love Michigan! This is my home (for better or worse). I’ve the best hopes that Michigan (and Detroit) will get its act together, until then I’ll have to be content with what used to be and what might become. (Look at Toledo, they’re rebuilding and taking homage to the past but putting a foot towards the future). I love their new ballpark.
Getting off the Delta Airlines Crj-900, I was not sure what to expect in the town they call Nah-Lins (phonetically spelled of course). New Orleans had it’s heyday in the turn of the 19th century and every Mardi gras (until Katrina). We all remember Ray Nagan the mayor of New Orleans yelling on the phone to the media screaming “I need help, my city is underwater!” We drove past the SuperDome and I was haunted by what I remembered (the images on the news of people who didn’t evacuate and were caught in the storm surges). As we pioneered deeper into the city, I noticed Nah-Lins had a pulse! This city is not only alive; it’s amped with caffeine (and a shot of bourbon)!
Prior to racing the New Orleans (NOLA 70.3), I could have questioned the race director’s choice of venues. After racing 70.3 miles through this magnificent city, I was in love with everything this southern Louisiana city had to offer.
Aaron Scheidies (www.cdifferentwithaaron.com) flew me down to guide him in his first 70.3 in 5 years. Aaron was in amazing shape! We started the swim and a break neck pace. Typically I know how Aaron races: He’ll go out super hard and fall off pace. Not this time! Aaron with all his passion pushed the pace and really lit up the swim. We started in the pc wave (4 minutes after the pros). Aaron was on such a pace, he caught about 20 pros. I couldn’t believe the improvement, but was very happy for him. We did swim in lake Pontchartrain. I got this feeling (similar to being in Detroit) of nostalgia. The difference?… this is where the floods began. We were standing 9 feet below sea level and hand to climb up into the lake. On the bike, it was the real treat! We rolled through 56 miles of swamp and hurricane demolished structures! What a sight, however; the only difference between the structures in New Orleans and Detroit is a hurricane. You could feel the ghosts and the souls in the dormant structures that have been left to fall over and parish forever. I need to reiterate the fact that New Orleans has a pulse and it’s permeating in a radius from the French Quarter outward. That pulse seems to gain strength day after day (where Detroit looses blood pressure every second).
Finally, the run! We ran through the heart and soul of New Orleans! I can’t believe the sights I was able to see. Some houses looked like they were worth a million bucks (ole’ southern plantation style), others were waiting their turn for renovation. 13.1 miles through a hot, sticky, winding road… and loving every second of it! My best friend (guiding him through the Ironman of his life), feeling the life force of a city on a rebound! What a way to start the season!!!
Some numbers for y’all
1000 (miles flown to reach NOLA 70.3 Ironman)
1.5 miles swam (28:00)
29 minutes it took to fix our flat tire during the race
56 miles rode (2:25)
8 water stations packed with cold water, Ice, power gels and great volunteers
789 police escorting the racers along the closed course
13.1 miles ran through the street of New Orleans (1:44)
3 number of post race hurricanes (the ones you drink)
3000 athletes in this year’s race (what a great multisport family)!!!
I could gush on and on about racing with Aaron! He’s been my inspiration and helps me become the best athlete I can be! I’m truly a blessed individual to have these opportunities in life with Aaron. I remember during the run, I told Aaron (being inspired by the City and the People of New Orleans), that I am so grateful that we have become close like brothers and WE are A family! I’m a better person because Aaron came into my life! Thanks buddy!
To sum up my experience…I’m reminded of this life lesson:
A mentor once taught me a simple but powerful notion… Ya either are getting better or getting worse! This parallel can be said about these two cities… Both cities (Detroit and New Orleans) are at the same place at the same time. One is clinging on for dear life and another has found itself. One waits for a bailout and one bales itself out. Life and Triathlon also share the parallels (you get out what you put in). Perhaps my neighbors due east can take a cue from their southern Louisiana brethren.
Now get out there and get better (not worse)
It’s time to jump down to the swamp and start off the 2009 triathlon season!
I’m so excited to guide my buddy Aaron Scheidies in our first 70.3 since 2005. This will be such a great way to open the season! It’ll be a long workout, but it’ll be so awesome to be with my best bud Aaron.
Racing tandem is a great way to connect with someone! Aaron, I can’t wait bud!
-Matt (aka Batman)
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