Tag Archives: update

Big News and a Tough Few Weeks

Good morning fanbase, I’ve been beyond busy the past few weeks and have been largely absent from the blogosphere.  Here’s a brief summary of what I’ve been doing:

The Update

  1. Work: I had a huge project deadline last Friday that zapped most of my energy and time. (I spent this weekend laying around a lot, a LOT)
  2. I’ve been dealing with various aches and pains associated with training (read: overtraining).
  3. I’ve had some ups and downs in mood and disposition the past few weeks as well.
  4. My bike decided to explode last Monday (see picture)
  5. Did I mention that work has been crazy?
  6. I’ve also been around 10-15 hrs of training per week, my volume is there but, my speed, is not.Image

All in all, things have been chaotic as of late.  Tie this madness together with preparing to move (end of the month) and a hugely prolonged Winter makes for a busy spring! 


The Big News

  1. I registered for Beach2Battleship full last night!
  2. Since my tri bike is currently back at the spa for repairs (thanks to my awesome Dad), I’m taking this time to become acquainted with my steel-frame road bike.  We went on a crazy ride yesterday in the cold and wind.  (See Image)Image
  3. I had a great long run on Saturday.  Alex and I ventured out to the Lake Nokomis area and both had 12-milers.  We ended at Angry Catfish Coffee Shop so, life was extra awesome. (See image)Image
  4. With Cera being gone, I’ve taken time to go through every mechanical piece from the bike and everything is now in tip-top, clean and fast shape.  Everything is a little bit more…well, stealth, as well.
  5. Now I’ll get a slight reprieve at work so I can re-focus on training and moving!
  6. April 21 is the “official” start to race season with the Oshkosh Half Marathon. I’m jazzed.
  7. Our move-in date is April 28th and we couldn’t be more excited to be Lowry Hill residents, it’s an awesome step for us!

That’s all, for now.  I’ll keep you all updated a bit better, moving forward.

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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