Road to Ironman Arizona (4/27-5/03/09)

Monday Strength and Balance Workout

Tuesday 1:15 hours run; 7.46 miles

Wednesday 1:22 hours bike session; 5x10 minute intervals plus warm up and cool down

Thursday Off

Friday 1 hour bike session 90+ RPM in small ring (morning); 3200 yards swim session (4x 500 (1:00RI) @ T-Pace, 2:00 RI, 5 x 100 (0:30RI) @ T-Pace, 1:00 RI, 6x 50 (0:30RI) build speed or slightly faster average than T-Pace plus 200 warm up and 200 cool down) (afternoon)

Saturday 3:30 hours run; 17.43 miles

Sunday 3 hours endurance bike session

Well, the volume caught up with me this week. Saturday’s run was rough. Felt tired from the start and had to walk/jog the last 30 minutes. Ended with a 12 mph average speed. I was so thirsty the last hour and the little sports drink I had left would not quench my thirst. I wanted cold water and nothing else would do. I arrived at the house wasted. Took in some water and nutrition, took a quick shower, and laid on the couch until I regained some energy. Felt fine after about an hour.

This morning I was supposed to do a 6-hour bike ride in Z1-2. Called an audible and opted for a 3 hour endurance ride on the trainer (used the Coach Troy Jacobson Ironman Wisconsin ride video). I’m signed up for a 105 miler next weekend and thought it best to save up my legs for that effort. I plan to do it as a race simulation and considering how tired my legs were yesterday, I thought I’d better listen to my body.

Spring on a college campus is full of special events around the upcoming graduation festivities. Found it hard to get to the pool due to work and family obligations. Had a good session on Friday, but I know it took a toll on my Saturday run. The swim I did on Friday was actually meant to have been done on Tuesday. Hoping that things slow down a little in the next two weeks and I can get back in the pool.

Hope our marathoners are recovering nicely. I hear our man Willy has done a little running over the past few weeks. Bighead tells me he’s had a few good bike sessions. Mark tells me he had one of his best training weeks in the past couple of week. I’m pleased to hear all that. Sure hope to hear more from all our TTT brothers in the week to come.

Kia Kaha!