Wow!  I can't believe I ran a sub-9 minute mile this morning; NOT just one but two.  Today's workout was 20 second hill repeats.  The total workout looked like this: 
- Warm-Up: 15 minute walk
- Main-Set :  2 Rounds
                - 4 x 20 seconds hill repeats (Walk back down recovery)
                - 5-10 minutes flat running
- Cool-Down: 5-10 minutes

On both 5-10 minute flat running I run sub-9 minute mile at 8:35 and 8:36 respectively.  Below are the peak performances from TrainingPeaks.

Simple but tough workout with intervals at mid-zone 3 at 65 RPMs with 1 minute recovery at 90 RPMs.  You can see the workout below but it went 3 x 4 minutes, 3 x 3 minutes, 3 x 2 minutes and 3 x 1 minute.  Overall a great workout.

Workout went just as planned and I felt great throughout.  I started with a 30 minute trainer ride on Zwift trying to keep it in Zone 1, low Zone 2.  The legs loosened up during the ride and I rolled right into my strength training routine.  3 Circuits of about 6-minutes each circuit.  The circuit is the same as I have been doing the past two weeks.  The single leg squats are getting deeper and with the left leg (knee replacement) I am almost as deep as the right leg getting the thigh parallel to the ground.  Next workout I will increase the weight for the deadlifts and see how I feel for my run that follows by two days.

Happy Training Everyone!

Overall a great week of training, however I still failed to make it to a gym so I can swim.  Did I mention I don't like to swim.  Almost an hour total time training more this week than Week 1.  Lots of PRs included this week and I couldn't ask for anything more than I am getting out of my new knee.  I did capture a 30 minute warm-up on the bike on Thursday which I want to start doing as my warm-up for the strength training verses including a 1/4 mile walk in the time.

​Happy Training Everyone.

Today was a phenomenal day running.  The training plan called for a 60-75 minute trail run.  Since I don't do trail runs I decided go out 35 minutes and turn around on a flat route.  I started with a 15 minute walk then 10 minute run and repeat.  I did it twice and then walked 10 minutes and ran 5 minutes which brought me almost home which gave me a few minutes cool down.

This was a new milestone as it was the longest duration of time running for both a single run as well as cumulative.  It felt great with mild discomfort throughout which is expected while the knee is still swollen from surgery.  I am excited to see what is next in the journey to Ironman Maryland and the total knee replacement.  Below is the 2018 PR that were recorded with todays run.

​God has been my rock and carrying me through it all.

An identical ride as Day 5 last week except it added a 5th 10 minute interval.  Today was a 75 minute ride including 5 x 10 minute intervals at the low side of Zone 3 with every 3rd interval at < 65 RPMs.  Overall I felt pretty good and feel as though I am getting stronger and smoother on my pedal stroke.

Today consisted of the same routine as the previous 3 workouts.  However, the difference today is I added cycling as a warm-up verses a 1/4 mile walk.  Today I was supposed to go for 30 minutes on the trainer, however I lost connectivity to the ANT stick so I had to log out of Zwift and hit it again so I lost several minutes of recorded time.  The cycling was almost all in Zone 1 with maybe a few power spikes into Zone2 when climbing some of the hills.

Since I started training 1 October I am down 6.3 pounds with another 20 to go.  I am not rushing the weight loss as I would like to lose that over the next 6 months so I am at race weight before IM Eagleman 70.3 in June.

Happy Training Everyone!

A little humid this morning as I headed out for my morning walk/run workout.  I was scheduled to do a 70 minute workout with 6 x 20 second striders.  I decided to do an out and back route and walk 40 minutes out and then start the intervals on the return trip followed by a mile run before I started my cool down.  On my trip outbound I average just over a 14 minute pace and then started the striders.  Each of the striders were between 9:10 and 9:14 pace with a 2 minute walk recovery.  After the last 2 minute recovery walk I started my mile run.  I set a post Total Knee Replacement mile PR at a 9:43 pace.  Below are my mile splits.

I had minimal discomfort during the run and feel fine now several hours after the run.  I am excited to try and go a little further than a mile now.  I do have my 6-month follow-up with the doctor in two weeks so I am excited to finally see some X-Rays and see how it looks.

Today was focused on Strength and Endurance on the bike riding at both ends of the spectrum for cadence. It wasn't a difficult workout but it is one that you will feel the following day.  After the 10 minute warm up I did 14 x 2 minutes at a cadence of <60 rpms at mid-range Zone 3 followed by 1 minute recovery at high end of Zone 1 at a cadence of >90 rpms.

I felt great throughout this workout and wasn't pushed, but at a solid endurance ride.  Heart rate stayed low and only spiked when I would drink or the few times I came out of the saddle to climb hills.

This week has started out well with a short strength training routine.  Again same routine I did last week.  I am feeling a bit stronger and getting through the circuit a little quicker.  It is not that I am doing the exercise faster, I am just taking less rest break between exercises.  Including my 1/4 mile walk warm up I almost hit the 20 minutes.  Here is the link to the routine.

My goal was to get in a 30 minute ride this morning as a warm up but I did get up about 30 minute later than I had planned.