Base 1 Underway

    

6 months from today until Ironman Eagleman 70.3 in Maryland.

It may seem like a long time off but the training for the race kicked off this past week. I am in Base 1 phase of training and this block will last 6-8 weeks. The focus during this phase is building and aerobic base with little to no speed work. In the pool, the emphasis is still on endurance but will put a bigger emphasis on technique. Using the buoy, paddles and flippers the past few weeks I have noticed and improvement in my stroke. And yes, I am still doing the flip turn every length!! My enthusiasm for running is growing again. I am consistently getting 4 days of running each week and completed a long run of 11.5 miles. in 1:28. I even did this over a rolling to hilly course. The bike continues to go well and and it remains a plus in my training.

New Training Totals:

Week
Bike - 5 rides/ 160 miles/ 7.2 hours/22.2 mph
Run - 4 runs/ 26.75 miles/ 3.33 hours/  7:28 per mile
Swim - 3 swims/ 3.25 miles/ 1.59 hours
Total - 12 workouts/ 190 miles/ 12.12 hours

2012
Bike - 260 rides/ 8243 miles/ 383.09 hours/ 21.5mph
Run - 174 runs/ 1090.75 miles/ 131.22 hours/ 7:13 per mile
Swim - 124 swim/ 112 miles/ 55.06 hours
Total - 558 workouts/ 9445.75 miles/ 569.37 hours

Goals This Week
Bike - 5 rides/ 160-170 miles
Run - 4 runs / 24-28 miles
Swim - 3-4 swims/ 3-4 miles

With the teams about to head home for winter break, I will be able to take advantage of a less hectic coaching schedule to build a solid aerobic base and start the 2013 race season with larger gas tank than last year!

Ironman 70.3 Worlds or Kona - It's on!