Weekly Review- Karl (3/30-4/05/09)

Monday Strength and Balance workout

Tuesday 2400 yards swim interval workout; 45 minute, 3.89 miles interval run workout

Wednesday 1 hour high-spin interval bike workout

Thursday 30 minute run

Friday 1 hour 90+ rpm small chain ring bike workout

Saturday 3200 yard swim (600 warm up, 2000 straight, 600 cool down); 2:30 hours run, 14.17 miles

Sunday 3:15 endurance bike ride

The volume picked back up after last week’s “rest” week. Training my body to burn fat through long endurance sessions in heart rate Zone 1-3. Swimming is coming along nicely. Bike is gaining in strength, speed, and technique. Have some work to do in endurance. Legs get significantly weaker around the 3-hour mark. Run is slower than I’m used to, but I’m trusting the training and understand that training for an Ironman run is different than training for a marathon.

All in all, I’m really pleased where my training is at this point. I can sense my endurance building and I’m recovering well from all the workouts. I did have to cut today’s bike ride short due to family obligations (was supposed to go 4:30), but I did a longer ride last weekend than scheduled. I have another 60+ mile bike ride later this month and a 100 mile ride scheduled for May. Due to the importance of the bike portion to Ironman success, I plan to put my emphasis on that throughout training. As a matter of fact, the GABRAKY will be my final big volume bike weekend prior to IMAZ.

A special thank you (there will be many of these throughout the year) to Jennifer and the kids. They have to do without Dad for several hours throughout the week while he concentrates on his training. I do what training I can on the treadmill and bike trainer so that I can at least be around them, but it’s not the same as truly “being there.” They understand what an important goal this is for me and they are part of my “racing” team. I owe them and all of you thanks for helping me stay focused “on the prize.”

Have a great training week and with the rest of your lives and family.

Kia Kaha!