Monthly Archives: March 2013

Weekly Training Update or, why running on a treadmill without socks is a bad idea.


Swim – 6015 yds/1:40

Bike – 169.07 miles/8:30

Run – 28.60 miles/3:30

Total time: 13:40

As you can see, my swim is continued to fall in volume last week.  I listened to my body and decided to ease off just a little bit last week so I didn’t burn myself completely out in this early phase of training.  Running is continuing to progress nicely and I’m starting to be able to sustain threshold at a much quicker pace.  As a tip: Don’t run 10 miles on a treadmill without socks, I have the blister to prove this is a poor choice.  My bike legs are coming in quite well and things are continuing to feel better with each ride.  My 2×20′ workout went quite well on Tuesday and it gave me some motivation to work harder to increase my outputs.  Also, I finally purchased a video from “the sufferfest” to help with my bike workout structure and it was a great decision.  On Saturday I trained along to the “Blender” video and it completely whipped me.  I highly recommend this series for anyone with a penchant for pain!  The graphic below is from this workout.


There are some serious spikes in speed and heart rate there for your own interpretive devices.  I’m starting to get things moving and I can’t WAIT to get outside.

It’s also been an extremely exciting weekend for Alex and myself.  We went and checked out an apartment together and filled out an application to rent it!  It’s going to be a very busy next couple months as we prepare to move on May 1st into our new apartment (pending the application is approved).  We will probably become frequenters of Sebastian Joe’s Ice Cream this summer as the new place is within a couple blocks of the shop.

This week it’s back to the higher volume and intensity after a light week.  I’m going to push back up to 12,000 yds swimming, 175 miles biking and 35 miles running.  It’s going to be a blast, trust me.

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This Week in the Life of Stad (Training Update)


Swim – 10390 yds/2:55

Bike – 164.54 miles/8:06

Run – 31.88 miles/4:03

Total time: 15:04

From the above summary, you will notice a bit of a drop off in swim time and distance this week from last week.  Simply put, I felt a bit “swimmed-out” and wanted to add in some more running distance versus the previous week.  I think it paid some dividends to my training and I’ll probably follow this pattern in the coming weeks.  I also missed one entire swim workout last week because work ramped up with a couple of project deadlines.  Generally speaking, I’m feeling pretty good about all of my training goals to this point.  I’m starting to lose some of my “freshness” so I may adjust the coming week’s schedule to let me recover a little bit instead of constantly pushing the hours, intensity and volume higher.  My key workout from last week was a really strong interval set from Tuesday morning.  It was a simple 5′ on 1′ off set with the pace turning up each time I ran.  The data is below for your technical consumption.


So, that was fun.  The bike is feeling pretty good as well.  I’m still feeling strong and feeling stronger with each session.  I have a 2×20′ set planned for this week that I’ll probably talk about in my next update.  I anticipate you’ll be waiting with baited breath!

I also received my race kit for the season, this week!  It’s pretty awesome and I will probably stand out from the crowd.  K-Swiss has done very well for me this season in the gear department!  I will look like the Luxembourg national flag on race day with my color scheme.  Brilliant blue and fiery red are the “official” colors via K-Swiss.  I can’t wait to see how they look on the race course (battling for last place, of course).


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3 Spoons Full of Story

For a Plant-Powered Body, Spirit, and Mind

Next Level Fitness

We gain strength, courage, and confidence by each experience in which we stop to look fear in the face

Devon Palmer

Pro Triathlete and Triathlon Coach