If you are a baseball fan you will remember T.W.I.B.  The acronym stands for This Week In Baseball.  It was narrated by Mel Allen, who was a famous broadcaster for the New York Yankees who had a great voice and ended spectacular plays with the phrase 'How About That?' So I am taking the liberty of using that acronym to my advantage and looking back on my training.  T.W.I.T. stands for This Week In Training, but could also stand for This Week In Twitter.  This week's Twitter brought about some new verbiage that I will talk about in a few, but first let's discuss training for this week.


Ever since training picked back up after recovery from 70.3 Ironman California I feel like I have struggled with it.  I have kept to my schedule and not missed one session but they did not feel like they used to.  Felt more like a chore than enjoyment even though I was hitting it and hitting it hard. Part of the problem resulted from the thought of #thinkSPEED.  I wanted to get faster on the bike and on the run off the bike.  I got it in my head that I needed to do more and do it faster.  I think that wrong thought pattern cost me.  One morning I decided to run the 10k with the group I was training but I wanted to do it at a fast pace and I certainly did.  I ran the 10K in under 47:33.  I then went for a bike ride to then follow that with another run.  That second run felt like I was running in quicksand and my legs have felt heavy ever since.  That is until this week. This week's training resulted in my finding my mojo again.  It's back and I am not letting it go.  I plan on building on this and building a house that can never be blown down. Monday -
  1. 2525y swim on the schedule with 4 sets of descending 75s.  I nailed every set.  Started each around 1:26/75y and finished at 1:10/75y.  Fastest set was the last one at a pace of 1:10 and the best part was I was not panting in the pool, but ready to take on the world.
  2. Later that day I had a 1 hour and 30 minute ride that was to be in the aerobic state with undulating hills.  I covered 30 miles in that time and my legs felt great.  No complaints at this point.
Tuesday -
  1. 60 minute run that resulted in the following splits: 8:14, 7:29, 7:43, 7:32, 7:56, 8:07, 8:15, 8:15 pace.  I covered 7.59 miles in 60 minutes for an average pace of 7:54/mile
Wednesday - Raining so moved brick to trainer
  1. 2350y of swimming: W/U 50s : :53; :48; :48; :43 (used :15 RI); 300 Drills of paddle, pull, paddle/pull: 5:50 ;2x 300s: 5:28; 5:37 100 Kick : 3:07;  5x 150s: 2:36; 2:37; 2:40; 2:41; 2:40; 100 Kick : 3:19 6x 50s: :56; :56; :56; :55; :55; :55
  2. Bike - 40 minutes building to LT and then 20 minutes at LT.  Covered 16.65 miles at 16.7 mph and felt great.
  3. Run - 20 minutes at LT and covered 2.67 miles for avg pace of 7:29/mile.  Avg HR was at 168
Thursday - Track training that frightened me at start of the week
  1. The training called for: Warm up +4 strides.6 x 800 meters (recover for 400 meters) at 5 seconds/400 meters faster than 5k race pace. After last recovery run 2 miles at 10k+10 seconds/mile pace. Form! Times? Heart rates
I forgot to enter my times into Training Peaks but I nailed it.  I hit every one of these requirements and felt my MOJO being there with every step.  I know that my final 2 miles were at 7:54 pace and 7:30 pace.  I was coming back Saturday - Brick of 2h30m ride (aero) and 45 minute run (LT)
  1. The bike ride was 2hours16minutes and covered 37.65 miles.  I felt great the whole time and thought at each interval:  Wow I am here already?  It was amazing.  I will say that each peddle stroke was harder than the previous one because of the headwind.  The same route the week prior with much better conditions saw me average 17.1 mph compared to these at 16.5 mph.  I feel like I accomplished more this time because it was a harder ride but I enjoyed it more.
  2. The run was 45 minutes and covered 5.83 miles for an average pace of 7:43/mile.  I felt like I had heavy legs but I focused on form and pushed through to the end and was surprised by my pace.  The week prior was done at an 8:22/mile pace.  I think I learned that if I go a touch slower on the bike I can make it up on the run.
Sunday - 1 hour 20 minute run and a swim.
  1. Find out from Twitter how it goes because I am about to head out for the run and a swim.

UPDATE:  Just ran 10.05 miles in 1:20 for a pace of 7:58/mile with an avg HR of 155.  Coming back later with swim numbers.

It has been a great week of training so in the words of Mel Allen:  How About That?!?!?!

Now for T.W.I.T. ==> This Week In Twitter we have discovered a bunch of superheroes.  Those superheroes are now known as the Extraordinary League of Tri-Geeks.  It is a group that I am proud to be a member of and while the nickname Sancho to Jeff Irvin's Don Quixote is hilarious I am changing my name, whether they like it or not, to The Golden Warrior. Why the Golden Warrior?  Come back on Tuesday to find out.

Have you ever lost your mojo?  What did you do to get it back?

  [caption id="attachment_2194" align="aligncenter" width="160" caption="Next Race -- MoJo needs to be there"][/caption]


Jason Bahamundi

About the Author:

I grew up in New York and lived there for 34 years until I got divorced and moved 1600 miles to my new home in Texas.  I love New York and miss it but that does not mean that Texas hasn’t been great to me because it has.  It was here that I discovered endurance sports and specifically the sport of triathlon.  Triathlon has given me new life through all the challenges it presents.  I no longer look at life the same way and I can say that is in part due to my endeavor into this sport.

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