Good run

I had a pretty good week of training last week. My run on Saturday was a great one. I went 8.63 miles. I cut it just short of 9 to adhere to the 10% rule - trying to be smart. I felt good the entire run and had no fatigue. The weather was perfect. It was in the 70-80's with low humidity. This was a nice change. Also, I was not trying to get in a workout after work when my legs were already fatigued.

Long run tomorrow

My plan calls for a long run tomorrow. I am supposed to go 1.5 hours. This will take me into the 9 mile range. I might cut it off at 8.5, but we'll see. It will be the longest I have run since the beginning of the year. I am a little nervous. I don't want to reinjure myself especially being so close to my race. - Only 70 days left until I travel 70 miles.

I plan to do an easy ride on Sunday of 1 hr 15 min. I plan on getting in some good mileage on Monday. I might even try to hit the 60 mile mark.

Good day

I had two pretty good workouts today. My plan called for a 1 hr 15 min bike and a 1 hr 15 min swim.

The bike went fine. I went out for about 1 hr 20 min and covered about 26.5 miles. My speed was good. My legs were a little fatigued from the past few days, but all in all, I am satisfied.

My swim today was crazy long! I haven't swam that long in a long time. My workout broke down into:

3 x 100m warm up
4x 750m set

This is a total of 3300m.

I am pretty excited about my workouts this week. This is a run focus week. I think I run 4 or 5 days. The distances are starting to get up there. My run tomorrow is 6.5 miles and my run on Thursday is 7 miles. I also have a few other shorter runs (3 miles or 30m) in there as well.

Good swim

I had a good swim workout yesterday. It is good to see that it doesn't just leave and never return. After work, I was able to get in a good 2550 meters. I started to fatigue a little near the end, but all in all, I felt good. I don't think the fatigue will really effect my swim to bike times. It is more muscle (lats) fatigue than anything else.

Strong Workouts

Saturday, Sunday, Monday and Tuesday were great workout days. I had a really strong brick, run, then bike, then swim. I started on Friday with a short, 15 mile bike ride then transitioned right into a run. I felt real strong for both events and really feel I could have done it twice.

Sunday I was the end of my recovery week. I started back with a long run. It lasted a good 6.5 miles. I felt real good throughout. My pace was quite slow, but right now, that is okay. My HR was also way down which tells me I was right where I wanted to be.

Monday was supposed to be a 1 hour bike, but since I feel the bike is one of my weaker events, I need some extra time and boy did I put it in. I went with Matt and did the Willow Creek to Hwy 101 route. It is a real nice ride. Some hills, some rollers and some flat. Matt had ridden on Saturday and had some tired legs and I was feeling some fatigue from my run the day before, but we still said we were going to go the distance. We wanted 56 miles and got it all. My quads were quite exhausted, but my hamstrings felt remarkably fresh. I guess this is the benefit of a tri-bike. After the ride we stopped by Carolina Triathlon for a few quick adjustments to our bikes.

Today was a decent swim day. I can tell I have not put in a good distance in a while. I went 2,000m and felt pretty good. I need to get back in the pool and stop skipping those workouts. All in all, it has been a pretty good couple of days. Let's see if I can keep it up!

One foot in front of the other

I have been doing my best to really stick to my plan lately. I just don't know how people can commit to doing a full IM when you take into account all of the time dedicated to training. I am having a hard time working my schedule for an HIM. My plan has called for quite a bit of running lately. Most runs are on the short side (in the 3 mile range), but I am currently on my recovery week.

Last Monday, I got in a great workout. My plan called for a 2 hour ride and I was able to get in a full 2hr 38 min ride. This brought me to 48 miles. (Only 8 more miles to go for my race distance.) I wanted to hit the 50 mile mark, but it was really hot, I was out of water, and was starting to feel the effects of the heat, so I didn't chance it. Once I finished, I stopped by a convenient store and grabbed a Gatorade and some water. By the time I got home, I had finished both bottles and was feeling pretty good. Although my legs were a little tired, I could tell they had plenty of life left in them. My plan called for a scheduled 30 min run later, but figured "what the heck - let's do it now." After about 30 min at home, I headed out on my run. - Not a good move. By the 2 mile mark, I had to stop and take a break in a shady patch on the side of the road. It was not a real smart move on my part, but I forgot to grab my Fuel Belt, which carries my water. I was out in 92 degree heat, without any water. That will teach me. After cooling down for a couple minutes, I decided to finish up my run and made it back home.

I really did learn a bunch from this day. I found that I need more water / supplement drink on my bike and to take in more calories as well. Overall it was a pretty good day. Tomorrow (4th of July), the plan is to head out early (on the bike at 6:15am) with Matt and get to that 56 mile mark. My goal for my race is under 3 hours. This is looking like a pretty good possibility.