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Miller Weekly/Bi-monthly Update

Sorry for missing another week of updates last week. I was honored to have fellow TTT members Bighead and Sweet Willy in Austin last weekend. We started with margaritas at 5pm on Friday and after some shooters of tequila and bourbon and some beers, let's just say that Saturday was a LONG day. We did manage to make the UT v Texas Tech baseball game on Saturday afternoon. Unfortunately, the Longhorns lost but not after an exciting last inning rally attempt. Bighead had to go back to Michigan on Sunday, so Ashley stayed at our home and I took Monday off work so we could hang out. It was great having the boys in town and we partied like it was 1999...at least for one night.
Here is my weekly report:
Monday Normally a rest day but I got a 1600 m swim in after taking Ashley to the airport
Tuesday 1:20 hours bike long hill climbs (6x5' hill climbs at VO2Max)
Wednesday 38 minute run lactate intervals (3x3' intervals at VO2Max); did this on the treadmill in order to keep the intervals steady. Killer workout!
Thursday Drove to Houston for work; no workout
Friday Kids off school, so I took the day off work. 48 minute Fartlek Run (8x30" at VO2Max intervals). Did this on the treadmill at 9mph intervals. I had to walk the five minute cool down because I felt faint. I'd had some chest congestion and cough but tried to fight through it. Probably not a good idea.
Saturday Woke up not feeling "right." Body aches, some chills, and still had the chest congestion and sore throat from my cough. Decided rest was in order and I did NOTHING all day.
Sunday Feeling a little better today but still have that darn cough. Plan to err on the side of rest rather than trying to push through a workout. Will instead enjoy an Easter Sunday chilling with the family.
Have a great Easter, All! And make this a GREAT week!
Kia Kaha!

Bacon Weekly

Mon- 1000 M Swim

Tues- Strength Day

Wed- 3 mile run at Chateau Elon Resort and Winery- THE GRAPE RUN

Thur- 4 mile run- THE GRAPE RUN

Fri-off

Sat- turkey season, logged major walking mileage

Sun- off

A travel week prevented distance, but maintained the efforts...The grape run was awesome....a trail run than brought you in and around the grape fields of the resort....super cool. Returned tired but managed a few days of turkey season, but no turkey....rotten weather on Saturday! Update on the SwimP3....as most men, reading the instructions first would have been nice....there is a volume control that I was unaware, so cranked it up today in the pool and presto! Major metal in the pool....with that fixed, this thing is the real deal and IS the answer to labrious miles in the pool..... For you naturalist, keep cranking out those lonely miles; for me..... "You can stop rock'n roll" Peace and I'm out!

Training Partner

So I have been helping my good friend Toby Young train for a half Ironman distance event. He is now three weeks out and I feel good about the work we have designed this winter and spring. His progress has been incredible. He already had a plan, I just provided the motivation and a partner to pick on. The really cool part for me has been providing the friendly ear to listen when needed, and offer training experience and general knowledge. So while Toby has become this incredibly fit triathlon machine I have also benefited from the continued abuse he has put me through by training along side him. Part of our routine has been planning race like events in Columbia since our personal schedules have not allowed for us to attend any early season races. We are trying to give Toby as much race ready experience as possible. So with the help of some other willing participants we have held several races. Last weekend we offered a bike/run/swim-(22.0 miles/10K/1000 meters). We have to offer the swim last to work around open swim times/daylight in the pool. This has been so much fun, and it makes me realize just how easy it is to organize small groups with a common bond. We have fun, we are competitive, and we support each other. We all learned a lot on Sunday; hydration, nutrition, pace, effort, and most of all the mental side of competition. Organizing these kinds of things really helps a person push and learn new limits. I learned I could run a 10K. The value of a training partner, or accountability partner is underrated. I know how much Toby says I have helped him, but the byproduct is what it has done for me as well. We are growing stronger from pushing each other and it is making a difference. Since we all brag a little when we post. I completed the 22 mile bike in 1:09:35, the 10K run in 1:12:41, and completed the 1000 meter swim in 30:29:18. Oh, I learned something else, I know why they swim first. I cramped so badly during the swim I had to stop twice for several minutes to work out calf cramps. It was an amazing feeling pushing each other and finishing. I am excited about the next three weeks and assisting Toby to the finish line. I consider all of you my training partners as well and look forward to the continued updates. Keep pushing me boys. L3- Live, Learn, Lead Schmidty

Bacon Weekly

Mon- 800 swim (lunch), 1 hour bike (evening) Tues- 4 miles Wed- off Thurs- Strength Workout Fri- 5 miles Sat- 3 miles Sun- 1000 M FS swim My first 6 day week in a while and felt good...sore after the strength day and trying to balance it was tough. Spring break for the kids and we just hung out....caught some fish, saw the grandparents, played plenty, etc... Finally got the Finis SwimP3 player in the water tonight and have mixed results on the first run....sound is defintely there and you can hear it ok, but blowing out water and hand entering water overpowers the volume....more testing needs to be done as to whether I will reccomend....I'll check the instrcutions for tips and see if placement is wrong.....

summer is near

good weather this week = better mood and a few workouts... did some short runs, a bike run brick and a 10 mile run today... all felt very good... would have been better minus this extra 10 pounds im carrying these days... To many activities around Derby time that serves too many brews and good food.... Real excited riding the Fuji through Iroquis park... a few good hills and just felt damn good. The fuji is feeling good... Did a 14 mile bike and 2 mile brick workout that was good, and finished the week with a 10 mile run @ 8:25 pace. Been watching UL baseball, Louisville Bats baseball, got Thunder over Louisville next saturday... lots of free concerts on Waterfront park, mini marathon, steamboat races, bed races, peaguses parades, Oaks, derby, etc.... lots going on right now and Ive got a few vacation days to soak it all in... 137th Kentucky Derby..... Oh yeah... burbon Slushies, and lots of cold brew, and some wine tasting... and a little Chow Wagon action!

Round Rock Express Ride

Sorry for not posting last week. It was our 18th wedding anniversary weekend, so Saturday we got a sitter and had dinner and saw a movie. Sunday was our actual anniversary, so we hung out as a family all day. I still got my bike, run, and swim on, however.

Here’s this week’s review:

Monday Day Off

Tuesday 1:15 Bike Long Hill Climbs (5 x 5 minute hill climbs at VO2Max intensity). This workout crushed me. I was sore all week and took Friday off just to get an additional rest day.

Wednesday 38 minutes Run Lactate Intervals (18X30 second intervals). This workout also hurts. Definitely builds endurance and speed, however.

Thursday 1 hour Bike Speed Intervals (7x1 minute at speed intensity)

Friday Day Off. Did Watch Dog DADS at my son’s school. It was awesome fun. I got to meet all his teachers, have lunch with him, and even got to sit in on his entire Spanish class. His teacher is from Puerto Rico and we played Spanish Pictionary. Tristan said he thought it was cool having me at school with him all day. I got to meet all his best friends. One of them told us that we act so much alike. Loved that comment!

Saturday 1:10 Long Run.  Negative split by over 4 minutes! If I could only do that on race day.

Sunday Round Rock Express Ride 77 mile ride starting and ending at the Round Rock Express ballpark. Wind started at 17 mph and went up to 31 mph. It was freakin’ brutal! What should have been a nice smooth 4.5 hour ride turned into a 6-hour hell. I was in my pain cave for the last two hours. There were moments where I rode the Granny gear for several  miles! You even had to pedal going downhill because the wind would just hold you in place.  Just to give you a sense of how bad it was, I finished the 112 miles at IMAZ in 6:30…after swimming 2.4 miles. It took me almost as long to ride 77.

I started downing protein on the way home and ate for about an hour solid once I got home. I now have my legs up while I watch the Masters…and what a Masters this is. Wow!

It was a great training ride.  It will certainly make the rest of them seem easy. It was also a great way to break in my new baby. Check her out here. Got a great deal on her (anniversary gift from Jennifer), so now I can hit the roads on something other than my TT bike.  (Hint: get your wife some Tiffany jewelry and this is the kind of reciprocation you get.)

Ashley and Bighead come into town this week. We’ll be spending the weekend together and I look forward to being with them. Look out, Austin! Bighead and Sweet Willy are coming to town!

Make it a great week! Kia Kaha!

Bacon Weekly

Mon- Strength and conditioning Tues- 4 mile run Wed- 1.5 mile run in Indianapolis with "Back on My Feet" Thurs- 3 mile run d-town Indy Fri- off Sat- 5 mile run Sun- yard work! Pretty cool week of activites, but included a travel week to Indy for a Marriott Conference. The highlight of the week was a 1.5 mile run with a group called Back on My Feet; which engages those with drug, alchohol, or other set backs to run with a group 3 days a week. Check them out at www.backonmyfeet.org Great experience and I was humbled to be in their presence. Marriott gave them a $10,000 check too!