Road to Ironman Arizona (6/22-6/28/09)

Monday Morning- 1:30 hour bike (10x20 second sprints); Afternoon- 2100 yard swim (9x100 main set)

Tuesday 50 minute foundation run + 6x20 second strides

Wednesday Brick Workout- 1 hour bike + 30 minute run

Thursday 1:15 hour bike

Friday Morning- 2:45 hour long bike; Afternoon- 30 minute recovery run

Saturday 1:30 long run; 2200 yard long swim

Sunday Rest Day

Was able to get every workout in this week except for one swim workout (the water aerobic class met at the same time I had open on my schedule).

Had a good strong week. Can really feel the fitness building. I spend a lot less time in the higher heart zones for the same (and slightly higher) pace. Achieving a higher pace with lower energy output is the idea and I seem to bee achieving that (at least my heart rate numbers say so). As a matter of fact, looking at my heart rate numbers this week, I worried I didn’t work hard enough. Yet, I was using the same gears on the bike and running the same (and sometimes faster) pace. With 5 more weeks to go in the “base” phase, this is promising news.

On the home front, we now have a new (used) car. My wife’s car was “totaled” by the insurance company after her recent accident. Thankfully, we are getting enough in return to pay-off the original car and have a little left over. I note this because having just purchased a new home, I don’t want people to think we are on a drug-induced spending spree. At least we purchased a family sedan and not a Corvette. With my 40th birthday upcoming, people would think I’m having my mid-life crisis (as if training for Ironman doesn’t already provide a hint). We bought the car at Apple Sport Imports. When you go, ask for Cory Rutherford and tell him Karl and Jennifer Miller sent you. (Those of you who know me realize this is a big step for me to ACTUALLY recommend a car dealer. Shopping for a car is right above root canals as my favorite thing to do…and I have had a root canal.)

Looking forward to the upcoming recovery week. I can’t believe I have almost completed the first month of this 6-month program. Claude is visiting on Monday night and we look forward to having him with us. I wish all of you a great week. Keep on tri-ing!

Kia Kaha!