READY!

   

Well, after today the only thing left to do is taper. Funny thing is, taper is a word that most endurance athletes hate even though it means a good reduction of training volume. It would be an interesting study to find out why we hate tapering. Regardless of reasons, it is where I am at with just one week till Amica Ironman 70.3 Rhode Island.

This past week several workouts have given me complete confidence that 9 weeks was enough to get ready after finding out my original race was cancelled. It may not seem like a lot but on Thursday, I completed a very hilly 12.25 mile run at 7:15 per mile and have the confidence I can easily run 13.1 off the bike. In the pool, my interval times in workout dropped drastically from last week to this week and was able to hold pace from 100 yards to 400 yards. The bike continues to click on all cylinders and my comfort in the aero position increases. Today after climbing 900 feet in the first 11 miles of the ride I polished it off with the next 21 miles @ 24.5 mph! One thing I can say even with nearly 11 hours of workouts this week, I am feeling fresh!

New Training Totals:
Week
Bike - 5 rides/ 152 miles/ 6.99 hours/ 21.7 mph
Run - 3 runs/ 24.75 miles/ 2.99 hours/ 7:14 per mile
Swim - 4 swims/ 3.75 miles/ .95 hours
Total - 12 workouts/ 180.5 miles/ 10.93 hours

2012
Bike - 142 rides/ 4480 miles/ 210.01 hours/ 21.3 mph
Run - 83 runs/ 512.5 miles/ 61.70 hours/ 7:13per mile
Swim - 52 swims/ 44 miles/ 20.89 hours
Total - 277 workouts/ 5056.5 miles/ 292.6 hours

Goals This Week (Yes this is a taper....lol)
Bike - 5 rides/ 100-125 miles
Run - 3 runs/ 16-20 miles
Swim - 3 swims/  1.5-2.0 miles

Of course after this it will be time to find some more races.......I guess the real question will be can I come back a week later and compete in my hometown race that I have finished 2nd the last time I raced it 1994. Maybe Brigantine Triathlon August 4th on their 25th anniversary. And yes let's not forget TdO '12 but at this point, he doesn't want to Time Trial against me!

But first......Amica Ironman 70.3! First triathlon since Bakersfield 1998.....wow!

Hotel Booked....70.3 RI Almost Here!

 

Hotel booked! Two weeks to go, officially no turning back now!

With 14 days until Amica Ironman 70.3 Rhode Island, I am finally 100% confident that I am ready to achieve my goals even with having to move training schedule up 4 weeks. At the beginning of the year, I set a goal of going sub 4 hours 45 minutes for a 70.3.

Today, I wrapped up my biggest week of volume of time training with an easy and steady 35 mile ride. The week started off with a 62 mile ride which included to of the biggest climbs in Central PA, New Berlin Mtn Road and Jacks Mtn. With other hills and rollers, the ride had a total elevation climb of 3600 feet. This week also put the aero bars on the bike and felt so strong in the aero position. My running, while not high in miles, has been getting stronger with each week. I did get a run of 1 hour 24 minutes on a hot, humid morning and felt strong the entire way. Running has always been one of strengths so very confident, after recent brick workouts, I will be able to hold 7:00 per mile for the 13.1 off the bike. Despite being my weakest discipline, I am feel better in the pool. I had two solid swim workouts of some hard intervals.

Training Totals:
Week
Bike: 5 rides/ 192 miles/ 9.15 hours/ 21.0 mph
Run : 3 runs/ 24.5 miles/ 3.0 hours/ 7:21 per mile
Swim: 4 swims/ 3.5 miles/ 1.85 hours
Total - 12 workouts/ 220 miles/ 14.0 hours

2012
Bike: 137 rides/ 4328 miles/ 203.08 hours/ 21.3 mph
Run : 80 runs/ 487.75 miles/ 58.71 hours/ 7:13 per mile
Swim: 48 swims/ 40 miles/ 18.95 hours
Total - 265 workouts/ 4855.75 miles/ 280.74 hours

Goals This Week

Bike: 5 rides/145-55
Run : 3 runs/20-24 miles
Swim: 3-4 swims/3-3.5 miles

My goal this week is to reduce the volume by 20-25% but keep the quality up a little this week. I am looking to get another long run, mid-week, of 1:25-1:30 to give me a little more confidence on the run. I hope to get another two solid swim workouts to push the pace in the pool.

TdO '12! 

Hay Is Almost In the Barn!

   

Here it is, just three weeks until the Amica Ironman 70.3 Rhode Island and one week remains of heavy training. As training progresses incredibly now, I wish National Harbor 70.3 had not been cancelled because I am sure I could rip a 4:20-30  by then. As for now, I am realizing that a 4:35-40 is quite possible with my current training. I am not ready to concede yet but it may take a 4:30 to qualify for worlds but who knows in three more weeks barring any setbacks.

Yesterday's brick workout gave me confidence that training was right on line with my goals. The brick workout consisted of a 28 mile bike ride followed by a 6.25 mile run. I wanted to bike at my goal race pace and nailed that covering the 28 miles in 1:15 or 22.5 mph. Once on the run the plan was to hold 7:00 per mile pace for the run. At the beginning of the run, I settled into a relaxed strong rhythm of what I thought was the goal pace but I could not tell early on as my GPS was not working right. Finally, 8 minutes into the run the GPS started tracking and to my pleasant surprise I was steady at 6:35-40 pace and I held that pace for the entire run covering the 6.25 miles in 41:30. I am confident if slowed down to 7:00 per mile I can hold that pace for the entire 13.1off the bike. I know my biking is just about there as today (one day after brick) I did an easy 50 mile ride with 1900 feet of climbing at 75% of max heart rate and easily managed 20mph. Now, if I can get my swim where I want it  over the next three weeks, who knows???

Training Totals:
Bike - 5 rides/ 194 miles/ 9.31 hours/ 20.8 mph/ 4859 feet of climbing
Run - 3 runs/ 24.5 miles/ 2.94 hours/ 7:12 per mile
Swim - 2 swims/ 1.5 miles/ .76 hours
Total - 10 workouts/ 210 miles/ 13.01 hours

2012
Bike - 132 rides/ 4136 miles/ 193.93 hours/ 21.3 mph
Run - 77 runs/ 463.25 miles/ 55.71 hours/ 7:12 per mile
Swim - 44 swims/ 36.5 miles/ 17.1 hours
Total - 253 workouts/ 4635.75 miles/ 266.74 hours

Goals This Week
Bike - 5 rides/ 185-200 miles
Run - 4 runs/ 27-30 miles
Swim - 3-4 swims/ 2.5-3 miles

This week the trip planning gets underway! I am pumped for the 70.3 but wish I had an opportunity to race prior to the "A" race.  The cancellation of the National Harbor race really screwed things up but thankfully, it may have been over 10 years ago, I am not new to the distance.

TdO ' 12!

Inside One Month To Judgement Day

  

Two more weeks of serious training then two weeks of taper and the race will be here! The past 5 weeks have been flying by but training has been going very well. I am finally feeling at home in the pool again and have started on some workouts to jump start some speed (very little speed). I know The key to my race will be a solid swim and getting on the bike within 30-35 minutes. Biking continues to go extremely well and I know I am in shape to cover the course in 2:25-35. The key will be having a solid run and hoping to hold 7:00 per mile pace for the 13.1. I know it was a while ago but that just seems so slow given that I used to run the 13.1 of a half-ironman in 1:18-21, depending on terrain.  I will save that for the Ironman 70.3 World Championships on September 9th in Las Vegas.

My highlight workout this week was my 9 mile run on Friday morning. For six miles in the middle of the run, I alternated 1/2 mile repeats at 6:00 pace and 7:00 pace. I felt string after the workout and legs even felt good after sitting in the car for 8+ hours afterward.

New Training Totals:
Bike: 5 rides/ 190 miles/ 9.50 hours/ 20 mph
Run: 3 runs/ 21.5 miles/ 2.51 hours/ 6:57 per mile
Swim: 3 swims/ 2.5 miles/ 1.22 hours
Total: 11 workouts/ 314 miles/ 13.23 hours

2012 Totals
Bike: 127 rides/ 3942miles/ 184.63 hours/ 21.35 mph
Run: 74 runs/ 438.75 miles/ 52.77 hours/ 7:12 per mile
Swim: 42 swims/ 35 miles/ 16.34 hours
Total:  243 workouts/ 4415.75 miles/ 253.74
Total: 11 workouts/ 314 miles/ 13.23 hours
Goals This Week
Bike: 5 rides/ 180-195 miles
Run: 4 runs/ 25-30 miles
Swim: 3 swims/ 2-2.5 miles

Time to truly focus!

TdO '12 !

Nike Used This Song - So Why Not Me!

  

It is getting close to crunch time in my preparations for the big race. It is not just 5 weeks until the Amica Ironman 70.3 Rhode Island and things are looking good on the road for a great result. I say on the road more so because there is still some work to be done in the pool. This past week was my biggest week by volume since my return to training 5 weeks ago. Two workouts in particular give me a lot more confidence after this week. On Tuesday, on what was supposed to be a short 35-40 mile easy ride to meet the 4K for Cancer Team Seattle on their way into Selinsgrove turned into a 61 mile ride with the last 26 miles at 22mph after being in the saddle for nearly two hours. Somehow we biked by the group while they were eating lunch and had to hammer back to meet them before they got to town. We had one stretch where we covered 10 miles at 24mph and the legs felt great throughout the entire ride. The other workout was the brick workout to finish the week off today. On a windy morning I was able to complete a 23 mile ride at 21.7 mph and then top it off with a relaxed 3.5 mile run at 6:20 per mile and felt string throughout. I know there are some more serious workouts over the next 5 weeks but if things continue to progress at this rate my goal of sub 4:45 looks good!

Training Totals
Week
Bike - 5 rides/ 190 miles/ 9.39 miles/ 20.25 mph
Run - 4 runs/ 26.5 miles/ 3.23 hours/ 7:18 per mile
Swim - 2 runs/ 1.75 miles/ .88 hours
Total - 11 workouts/ 218.25 miles/ 13.5 hours

2012
Bike - 122 rides/ 3751 miles/ 175.12 miles/ 21.4 mph
Run - 71 runs/ 417.25 miles/ 50.26 hours/ 7:13 per mile
Swim - 39 runs/ 32.5 miles/ 15.12 hours
Total - 232 workouts/ 4201 miles/ 240.5 hours

Goals For Week
Bike - 5 rides/ 175-190 miles
Run - 4 runs/ 25-30 miles
Swim - 3 swims/ 2 miles

This week will mark the return to the track for a speed workout and the start of workouts in the pool other than just straight distance swims. I also need to work on travel plans for the race. I am looking forward to getting back on the bike tomorrow as I just had a new chain and cassette put on the bike and a tune-up. Might be time to tackle Jacks Mtn. now that I will have all my gears!

TdO ' 12!