Mar 25 & 26

-
Monday Mar 26

Early run of 40min and 8 km easy steady on the path around Lake Minneola. Felt good.

Swim with Natasha at the NTC 1:21 and 4800 yds.

1k wu mixed with a few drills
8x50 on 2 patterns of 4. 3,6,12,all hard with cruise 25 for recovery

Mainset:
3x (400pull mod-hard on 5:30, 4x150 HARD on 2:30)

#1 400(5:04), 150's (1:51,1:49,1:49,1:48)
#2 400(4:58), 150's (1:50, 1:48, 1:47, 1:45)
#3 400(500), 150's (1:50, 1:46, 1:44, 1:44)

Easy cd. Very happy with the 150's hard, but comfortable swimming in that zone.

Afternoon ride that was HOT and WINDY. Very exciting route today (Very sarcastic). 561 to 33 to Green Pond Rd to Van Fleet and Back Bay Lake, Lake Erie). Ride was 2:48 and 88km. All easy/steady.

+++++++++++++++++++++

Sunday Mar 25 (3 weeks out)

Very tired and hungry today. Managed 2000 LCM (2200 yds). Too shelled even to do a longer float swim. 45min total.

Long nap in the afternoon and lots of water helped. Calf is tight, so recovery day is welcomed.

3 weeks to go from today. 2 more runs of 90min + and 2 rides of 3-4 hours left. A few days with faster stuff mixed in, before a big rest before the race.

Hope all else is going well for everyone. I checked the weather the other night and it was 73* in Madison and 72* here in Clermont....freaky for March.

Comments

Post a Comment

Popular posts from this blog

Using A Swim Test Within Your Training

-
Image
I typically see most athletes doing some sort of benchmark testing within their training, especially when it comes to swimming. However I don't always see those athletes using the result from that test within their training. It can be much more effective and engaging for athletes to actually use their swim test results within their training. Here's how: 1. Go test. Your bench mark testing should be something that is repeatable every block of training. You can do a 500, 1000, 1500, 2000, it really doesn't matter. When you test, make sure you swim smart. A good friend of mine always described any TT effort like this: -25% relaxed but fast, focusing on stroke rate and finding your rhythm -50% focusing on your test effort with good body position and quick turns on the walls -25% lifting the effort building in a bigger kick to finish 2. Using your test pace. Use your pace per 100 as the slowest target pace you are working around within 1 specific workout e
Read more

Ironman Texas Recap & Images

-
Image
Ironman Texas North American Championship 8:28:17 23rd Professional How it looks and feels to persevere through a day of racing by yourself when you are at less than your best and still come away with a new personal best time! This was my first time racing at Ironman Texas. A great venue and nearly perfect conditions greeted us on race morning. 60* air temp, 73* water temp (non wetsuit for Professionals) an d calm winds. A unique aspect of this swim is that the last 1/3 or so is swam up a canal. This gives spectators a front row seat to all the action and the opportunity to follow their athlete! Swim fitness was great coming in to the race but unfortunately I wasn't able to have a good performance in the water. I exited the water 5 minutes back of my usual pack. I was one of the few who was all alone on the bike course. I had to use most of the tricks in my bag to stay focused and engaged. I did a pretty good job and came i
Read more

2019 Ironman Wisconsin

-
Image
Ironman Wisconsin Race Report 6th Place - 9:01 1:00 - 4:55 - 2:59 Win, Lose or Draw, nothing sweeter than the finish line. This race is always the highlight of my season and as I progress through the late stages of my Professional racing career, it feels like it means even more when it comes around.  Training had gone very well: I worked hard, but not too hard. I raced well leading in, but didn't race too much. Maybe most importantly, I rested a LOT in the last three weeks before the big day. If there is one thing I have learned, it's that 37 is not the same as 27 or even 32. Recovery is something that seems to be under valued by many high level athletes racing in their late 30's. This year's race seemed to be wide open. A field of good athletes, but no one who would win on a "B" day. Given my experience, my training and health, I felt good about my chances for possibly a win and for sure a podium.  My mojo was high and the suppor
Read more