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!