Today is Thursday. I race tri rock Austin on Monday.
So I am tapering a bit. Sunday was scheduled rest then this week on my 70.3 plan was a testing week so the vol was lighter anyway.
I have even made it to a couple I Crossfit classes! Tri bodies are pretty unattractive and I can see myself developing one.
Anyway, Saturday and Sunday will be light for my 1/2 iron plan and I will rest Tuesday but then I plan to be backin the swing on Wednesday.
As for Austin, I really don't know what to expect. If the course measures the same as the earlier oly, I can see getting into the 2:30's. I think I am running smarter, swimming better and transitioning quicker.
BUT the course measurement might not be the same.
So, here is what I can control:
I want to get a practice swim in. It can be the day before. Fine. I just want to have been in that water. I think it will calm me down. Ideally, I just want to swim steady the whole way. If the course is long, fine. If I have to go wide, fine. I just want to swim straight through.
The bike seems like a straighter course than captex. But with a little more hill.
I really don't know what to expect. I am worried that I will not bring enough intensity.
On the run, I want to go by heart rate and cap myself at 160 for the first 4.2mi.
Last time in Austin, I had to walk a few times. I would like to avoid that this time.
Thursday, August 30, 2012
Sunday, August 26, 2012
Race rehearsal and gear shift
This weekend I did an early race rehearsal for Austin. It it still 9 weeks away but I wanted to take a first draft and see where I was.
I rode a 55mi loop around my house with about 2500ft of climb. About 2x the Austin course but it was the best I could find. The ride was meant to be steady effort, practice nutrition keep hr in check.
It went quite well. Time was 2:57 so I was right where I wanted to be.
Heart rate was avg of about 143. Power was right in the target zone.
VI was a little high at 1.03.
Off the bike, I ran 3mi. I would have liked to go 6 but I was pressed for time.
The goal on the run was to keep my hr in the 140's. Mission accomplished.
It got a little elevated going up hill.
But I kept a lid on it. Pace was slow. 9:44. But, if I can hold that for the 13.1 I will be in position to pr.
Right now, I plan to keep it in the 140's for the first 6 mi, in the 150's till mile 10 then let it go for the last 3.
I have a 2hr run or 2 on the calendar later. I might use one of them to try this target hr pacing out.
Now it is time to taper for the Austin oly. I really want to attack the swim this time. There is no reason that my ows should be so much slower than my pool swim.
I rode a 55mi loop around my house with about 2500ft of climb. About 2x the Austin course but it was the best I could find. The ride was meant to be steady effort, practice nutrition keep hr in check.
It went quite well. Time was 2:57 so I was right where I wanted to be.
Heart rate was avg of about 143. Power was right in the target zone.
VI was a little high at 1.03.
Off the bike, I ran 3mi. I would have liked to go 6 but I was pressed for time.
The goal on the run was to keep my hr in the 140's. Mission accomplished.
It got a little elevated going up hill.
But I kept a lid on it. Pace was slow. 9:44. But, if I can hold that for the 13.1 I will be in position to pr.
Right now, I plan to keep it in the 140's for the first 6 mi, in the 150's till mile 10 then let it go for the last 3.
I have a 2hr run or 2 on the calendar later. I might use one of them to try this target hr pacing out.
Now it is time to taper for the Austin oly. I really want to attack the swim this time. There is no reason that my ows should be so much slower than my pool swim.
Tuesday, August 21, 2012
Between Florida and Austin
The Florida sprint went fine. I swam my first ocean race. It was also the coldest water I have been in without a wetsuit.
It really wasn't that big a deal. Cold when you get in pre race. The swells were challenging. But no big deal.
Transitions were smooth.
Bike and run took a while to get going.
I was 20.5mph on the bike and was faster in each of the 5mi splits.
Run was on the beach in the sand. 33min for a little over 4mi with each mi faster than the one previous.
All in all I liked the way it lines me up for Austin.
Right now I am I'm the middle of a high vol 12 days before I taper a bit for the Austin oly. Things are going fine although I am a little sleep deprived.
I never realized it till I took that testing week a few weeks back but getting more sleep makes a world of difference in how I work and how I treat my kids. Going forward, I am going to make sleep a priority over training every 3rd week more or less.
I swear, I can get a months worth of work done in a week when I get more sleep!
It really wasn't that big a deal. Cold when you get in pre race. The swells were challenging. But no big deal.
Transitions were smooth.
Bike and run took a while to get going.
I was 20.5mph on the bike and was faster in each of the 5mi splits.
Run was on the beach in the sand. 33min for a little over 4mi with each mi faster than the one previous.
All in all I liked the way it lines me up for Austin.
Right now I am I'm the middle of a high vol 12 days before I taper a bit for the Austin oly. Things are going fine although I am a little sleep deprived.
I never realized it till I took that testing week a few weeks back but getting more sleep makes a world of difference in how I work and how I treat my kids. Going forward, I am going to make sleep a priority over training every 3rd week more or less.
I swear, I can get a months worth of work done in a week when I get more sleep!
Thursday, August 9, 2012
Prepping for Florida
Had my first week of half iron build towards Austin.
Crossfit Monday
60min track workout, 2000m swim Tuesday.
60min interval bike, 30min brick run Wednesday
90 min run, swim drills Thursday.
Tomorrow (Friday) we are headed FTP Florida. It would normally be a Crossfit swim day but that is ok.
Hauling the kids thru the airport is an endurance sport as well.
I will race a sprint on Sunday. 800m/15mi/4mi. I should ride a ton while I am out there. With the biggest ride on Monday after the race. Actually a long ride after the race would be great but I'm not sure I could get away with it. We shall see...
Crossfit Monday
60min track workout, 2000m swim Tuesday.
60min interval bike, 30min brick run Wednesday
90 min run, swim drills Thursday.
Tomorrow (Friday) we are headed FTP Florida. It would normally be a Crossfit swim day but that is ok.
Hauling the kids thru the airport is an endurance sport as well.
I will race a sprint on Sunday. 800m/15mi/4mi. I should ride a ton while I am out there. With the biggest ride on Monday after the race. Actually a long ride after the race would be great but I'm not sure I could get away with it. We shall see...
Monday, August 6, 2012
Get faster wrap up
All done with 6 weeks of the endurance nation "get faster" program and Crossfit.
Made big gains in swim and bike. Run held on.
Now it is time to transition over to my half iron build. Along the way I have a sprint race next weekend and an oly September 1.
They are not supposed to be "a" races but you know how that goes...
I will train through the sprint but I'm gonna taper for the oly.
I felt great after the test week for get faster. It was a full day off then short intense sessions. A 1000m swim Tt, a 42min bike Tt and a 5k run. I will re use that week as a taper for the oly. So I have about 2.5weeks of hard training then I will cut it back for the rest up to the oly.
Made big gains in swim and bike. Run held on.
Now it is time to transition over to my half iron build. Along the way I have a sprint race next weekend and an oly September 1.
They are not supposed to be "a" races but you know how that goes...
I will train through the sprint but I'm gonna taper for the oly.
I felt great after the test week for get faster. It was a full day off then short intense sessions. A 1000m swim Tt, a 42min bike Tt and a 5k run. I will re use that week as a taper for the oly. So I have about 2.5weeks of hard training then I will cut it back for the rest up to the oly.
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