End of week 7 - 21 weeks to go

This week started a little slow.  I missed my Monday swim.  Just couldn't make it out of bed.  So I did my swim Monday evening and missed my Monday lifting all together.  Just one of those days.  Really starting to watch my diet these days.  With the volume now getting higher, my appetite is non-stop.  I'll detail my typical day's diet below.  I signed up this week for the Texas 70.3 Half Ironman on 4/26, so even though my A race is Coeur D'alene, I'll now be focusing on that for the short term.  I will concentrate on workouts that will get me to the best shape possible for that race.  It's a good prep race for CDA.  From there I'll have about 2 months to train for CDA.

Some changes this week were some added hill work on Thursdays run, and a hillier long run on Saturday.  Sundays ride was a little less hillier as I went up Palmer Lane/Ronald Reagan hwy to give my legs some rest.  I hit them hard on leg press on Friday, so that and the hills on Saturday's run they were a little tired.

A typical week's diet:

• 5:45 Pre-workout - 1 scoop of Whey Protein
• 7:45 Breakfast - 9 egg whites, 1 egg with Salsa.  Fish oil pill. On Thursday when I typically sleep in, I'll have some kind of cereal with Almond Milk.
• 10ish - either a Banana or some kind of nut (pistachio, almond, cashews)
• 11 - lunch.....something like PJs Organic Skinny chicken burrito, steak/shrimp/chicken stir fry, buffalo spaghetti.  Usually follow that up with a Fiber One bar for the sweet tooth.  
• 2ish - slice of wheat bread w/ Turkey, low fat mayo, handful of Granola and Raisins
• 4:00 - slice of wheat bread w/ Nutella (again, sweet tooth).
• 4:30/5:00 Pre-Workout - 1 scoop of Whey Protein
• 6:30/7:00 Post-Workout - 2 scoop of Whey Protein, 16 oz Gatorade
• 7:30/8:00 Dinner - something with fish, chicken, or steak...... quinoa/brown rice and/or vegetables.
• 8:30 after Dinner - Greek Yogurt with Blueberrys.  Maybe a spoonful of Nutella
• 9:30 Bedtime - 1 scoop of Casein Protein, fish oil pill

This weeks workouts:

Mon - AM slept in                                 PM Swim 2843 yards

Tues - AM Bike 45 min Trainer            PM Run 5.3 miles

Wed - AM Swim 2406 yards                 PM Bike 1 hour Trainer

Thur - AM slept in                                 PM Run 4.53 miles w/ Hill repeats

Fri -    AM Swim 2843 yards                 PM Recovery run 2 miles, lift legs/lats/core

Sat -   AM Run 8.5 miles              

Sun -  AM Bike 42.9 miles

SWIM = 8093 yards

BIKE = 4:13 hours, 42.9 miles ridden outside

RUN = 20.3 miles 

Sunday's Ride: