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!