Today I did a swim/bike workout. I decided to swim at lunch because it was raining like crazy when I wanted to ride my bike. So I headed up to the indoor pool at Ft. Eustis and did my workout there. I did 3400 total meters but I only timed 1500m of it. Mainly because I don't time the kicks, drills or cooldown. Today was a lot of drills with 300m swims in between. My 1500 meter time was 25:24 which is a 1:42 per 100m pace. That would be perfect for the race.

I then had a nice lunch and was going to do my ride afterward, but when I was getting my bike out of the car I started to hear thunder. So I took it inside for some bike trainer work. By the way I HATE the bike trainer. It's so boring!! I did manage to get 45 minutes of riding done for a total of 14 miles. Not really that fast but I'm telling you using a trainer is nothing like riding on the road.

Speaking of the road I got my racing rims put on today. I'm going to be racing on Zipp 404 speed weaponry wheels. They are very nice carbon fiber racing wheels and will definitely help get me down the road a bit faster.

Have a good day!!

Brick Day

Today I did my weekly brick workout. I did 47 minutes on the bike and then immediately changed into my running gear for a 14 minute run. I did 17 miles on the bike and 2.1 miles on the run. I still workout at full intensity but the time I'm working out is getting shorter. I'm feeling good and by the time race day gets here I'm going to be dying to get it on!!

Have a good day!!

Open water swim

Well I'm having a little more soreness than is usual in my left calf. So today I took the day off from running and just concentrated on my swim. The local bike/tri shop near my house does a Monday afternoon open water swim. Basically it's just a way for people to meet so that you can swim with others and not alone. The course is an out and back that is 1 mile in length. I felt so good today that I did it twice. Yes that's right I did a 2 mile open water swim and didn't get eaten by any sharks. Although I kept hearing this music in the back of my mind. Anyway, I did the swim in 58:37 which is not to bad for an open water swim. The most promising thing is that I didn't feel completely worn out when I finished and could have continued at my pace. This tells me that I should be moving a bit faster on race day. Which I'm really looking forward too!!

Have a great day!

I think I can official say "finally"! There are no more runs greater than 1 hour until I get through T2 at the race. I feel that I'm as ready as I can be. I have talked with countless people about this race and course. I have read book after book and I have put in the time, miles and effort. Now I just need to stay healthy, get to the start line on 29 August and get it done.

Today I had my girls most of the day. Actually I have them until next Wednesday but I found some time to get away and do a short ride and long run. The short ride was 47 minutes and covered 13.4 miles. The goal was to spin at a high RPM (>100) and then get my run on. I ran through Sea Shore state park for 1:51:27 covering 14.15 miles. That was good enough for a 7:53 pace. That is exactly the pace I'm looking for at the ironman.

I also received my bib number today. I'm officially #2481, you'll all be able to track me on race day through the ironman website. I'll post all that info before the race.

I'll be back on Monday so have a great weekend!

Long Bike/Short Run

Well I'm tapering but I still have to scale back gradually. Today I did a 3:57:20 bike North of Williamsburg for a total distance of 80 miles. I'm still riding up there since they have hills and Louisville has hills. I experience rain, wind and sun! It was a crazy ride and probably one of my better days on the bike. I ended up with a 20.1 average. Now I just have one more long ride next week (2 hours) before the race. See I am scaling back!
I then did a quick change into my running shoes and headed out for a quick 4 mile run. It took me 28:40 to complete the run which is 7:10 per mile. I do love to run and I wish I could be the fast during the marathon. I think during the race I'll start off at 8 minute per mile until I get some distance behind me. Then if I feel good I'll pick up the pace a bit. But I'll cross that bridge when I get to it.

Have a good weekend!!

Hey Friends,

Another great day in Virginia for some ironman training. Actually I'm just training for a healthy life and the ironman is an obstacle that I want to get over...perhaps numerous times.

Today I did a run/swim. I did my run at lunch time when it was nice and hot. Of course it was overcast all morning and then when I head out for my run the sun comes out. But that is OK because I want to be training in the heat. I started my run with Austin one of my colleagues at work. We ran together for 20 minutes to get warmed up before I started my 4 x 5 minute intervals. Yes I did the same thing I did yesterday, only I was running. I held an average of 6:40 on the intervals covering about .75 miles on each one. I finished the run with a total time of 56:24 and 7.1 miles.

I then stopped by the fleet rec center on the way home for a few laps in the pool. I'm fairly happy with my swimming but I already know that my swim is going to get a lot of attention over the winter. Next spring....watch out Michael Phelps...hehe. Here is what I did today: (at the speed of a guppy) Warm up 300 free, 200 Kick, 200 drills then 4 x 300m (15s RI), 2 x 200m (20s RI), 1 x 300m, done. I timed everything but the kicks and drill. That left 2200 meters of swimming and a time of 40:29.

Have a good day!

Hey guys,

I fell asleep last night before I had the blog written. Sorry about the added stress! I know that each of you check this blog first thing in the morning to get your day started. OK I'm just kidding, I appreciate each of you for checking in on my progress whether it's daily, weekly or monthly. Thanks!!

So yesterday I did a bike and swim. I'm still feeling a little tired from my 6 hour bike and 3 hour run this past weekend. So today I did an easy bike with some 4 x 5 min intervals in the middle. I ended up riding 18 miles in 1:01:00. It was a nice ride and I think my body appreciated the reduced pace. Later in the after noon I went to the fleet rec center pool for some laps. Here is what I did: warm up 800m free then, 3 x 300m (30s RI), 3 x 200m (20s RI), 3 x 100m (10s RI), cooldown 200m Kick. My average pace came out to 1:45 per 100m. I'm feeling like I've reach a plateau in my swimming. So these next few weeks I'll continue to work on technique and endurance. I'm sure that on race day I'll be able to pick up the pace enough to reach my 1:05:00 goal.

Have a great day!