The Nerd Report: Week in Review....AND ANGRY BIRDS RIO!!! WOO HOO!

I'll try to keep the numbers down, but numbers wise, it was a HUGE week! Now into my 4th season of Triathlon, I just wrapped up my biggest week EVAR. 16 hours and a bunch of yards and miles later, my legs are DONE.

Swim: 8500 yards, 2:55:00
Bike: 131.71 miles, 7:26:10
Run: 41.02 miles, 5:36:13 (holy @#&%!!!!)
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15:57:23

So THAT is what it is like to crack the 40 miles run in one week mark. I guess I was so busy rearranging my schedule and just working out that I didn't even notice the miles ticking by.

I had two breakthrough runs over the week. One was my weekly speed workout, where after a 15 min warmup, I went 9 x 2:00 fast, 2:00 easy, then a 10 min cool down. My legs felt AWESOME. It was an after work run so I ran into the darkness and it was also my first shorts and T-Shirt run of the season. You ever have those runs where you feel invincible? This was one of them.

The second breakthrough run was my long run on Saturday. It was a 90 min progression run where you go slow for 30 mins, medium for 30 mins, fast for 20 mins, then cool down for 10 mins. I did this same exact run on Feb 13th, so 5 weeks ago. I love runs that I repeat that I can compare data. Yes, I am a numbers nerd, but! nothing is better than looking at data that confirms progress. In the past 5 weeks, I HAVE progressed!

3/19 long run vs 2/13 long run
30 mins @ 144 bpm, 8:41 pace vs 144 bpm, 8:31 pace
30 mins @ 155 bpm, 7:45 pace vs 155bpm, 8:03 pace
20 mins @ 164 bpm, 7:00 pace vs 165 bpm, 7:27 pace
10 mins @ 146 bpm, 8:34 pace vs 150 bpm, 8:51 pace

So it look me a bit more to get warmed up, but once I was going, I was GOING! I also recovered way faster this time. I seem to recall that amputation was the only remedy after the 2/13 run. haha!

Today was my long run and brick day. My legs were not really feeling that well, but I still knocked out 58+ miles in 3 hours, then hit the run for my fastest yet brick run of the season. I wasn't even pushing it at first. I just ran by feel and then determined what I would do based upon how I felt at the turnaround. Wound up with:

4 miles, 30:27
Mile 1: 7:52
Mile 2: 7:37
Mile 3: 7:33
Mile 4: 7:27

My legs right now feel really good. They felt like crap after coming off of the bike, but got looser and felt better as the run progressed. Hope this happens in three weeks in Galveston!
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Finally, here is my plug for my movie coming out on April 15th, Rio. We have partnered up with the folks who make Angry Birds and they have made a "Rio" version of it. Don't believe me?

Angry Birds is SO addicting! Can't wait to play this. They have replaced the pigs with the Monkeys from the movie. So funny!

AND! Wanna see the first two minutes of RIO? Yes you do!!!

CRANK UP THE VOLUME!!!!

If you are curious what I did in these first two minutes, I'll tell ya! Any parrot you see with feathers and fur is my work, as is the baby Blu bird, which was an express job, done in 4 weeks. I can't believe I did that bird that fast!

So I am extending my Exciting and Unusual Giveaway a bit more. If you want to win a signed Rio poster signed by yours truly, ENTER HERE!

Hope you had a great weekend!