@Rick Agnessi coach Main goal is to do full Ironman Triathlon in October. I have 2 more 70.3 Ironman races in preparation as well as several Shortly Olympic distance triathlons. Basically a race every 4-5 weeks. In meantime trying to build muscle without gaining more weight but I doubt that is possible.

Got it.

I think I have come to the conclusion that trying to loose weight while doing heavy training is clearly a challenge and likely not a good outcome. Weight has actually gone up slightly at 178.4 and daily calories have been around 2350-2500 per day. Need the calories to maintain energy with 2-3 hrs of training on most days with Saturdays now 4-5 hrs of training with 80-100 mile bike ride. Getting 2 lifting sessions in a week as well as daily stretching and low impact exercises. Next triathlon race in 2 weeks. Already increasing training volumes in preparation of the Ironman Race. Finally getting back to some regular running without knee pain. That's the good news. The bad news is I had an MRI on my right shoulder last week and the outcome is I have an almost complete torn right shoulder rotator cuff tendon that can only be repaired with surgery. Going to delay surgery until after the Ironman race in October as ortho doc feels I can't do a lot more damage than already exists. Just have to deal with the daily aches and pains of the shoulder. Adapting lifting routines as needed to avoid pain. Average daily steps of 19k with a high of 44k in a single day. Weather is terrific to be outdoors. Otherwise, doing great.

Great week for outdoor fun. Mixed results week though. 1. Steps are great at 16k/day 2. 2 lifting session done plus doing some accessory exercises (3x per week) to strengthen core and work on tight back/shoulder muscles 3. Calories messed up on one day but otherwise averaging 2450/day 4. Right knee has been improving and responding well to increased run training 5. Unfortunately pending MRI on right shoulder for possible tear-getting older is a challenge to stay healthy

Past week report. First was being a finisher at 70.3 Oceanside Ironman. Slightly slower overall time than last year mainly due to limited run training the past 3 months due to knee injury and recovery process. Persevered some energy and leg strength to be able to complete the Half Marathon at the ends having never training more than 5 miles before the race. Ironman total time of 6:23. Weight was up a little this week which is somewhat a typical experience post long race related to water retention while body is recovering. Weight was up .75lbs to 178.5 but last 2 days have already been in the 176 range. Obviously a good week on steps 20k daily. Average calories were 2500 daily post race recovery. 2 lifting session although slightly lighter weights during recovery week and being careful not to stress the knee post race. Goal for next week. 2300 daily calories 175 g protein daily 250 g carbs daily 12k steps daily 2 lifting sessions with added back and neck accessories to help eliminate back and shoulder pain. Also will be adding once a week separate training session for a fitness center Hyrox competition in 2 weeks.

Pr performance

Better week of results although some of the metrics will be off as I ramp up carbs for 70.3 Ironman Race. Weight dropped from 179.2 last week to 176.4. A drop of 2.8 lbs. (weigh daily) Steps avg of 19k/day. Final pre race week training Calories avg 2530 vs 2360 avg last week. Increasing carbs to prep for body for race 2 weight lifting session although lighter weights for muscle recovery Goals Maintain calories at 2500-travel week for race-follow race planning schedule Avg 15k steps 1 weight session (lighter for race) Finish 70.3 Ironman Race- Goal time of 6:30 (depending on how knee holds up during run) .