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 !