Three Weeks to Go till Halfmax Half Iron Race

Last week’s training went well.  I did an olympic race at White Lake, race report to come later.      I did follow triathlon coach, Marty Gaal’s instructions to run 3 -4 miles off the finish, tho I did not save anything for it, so it was really more of a hobble.   And I hated every minute of it.  And, I cut it short to 2.6 miles because my back started hurting and I was running so slowly that I was afraid I wouldn’t make it back in time for the awards ceremony.  I was pretty sure I had made a top three spot, and turns out I did get 2nd age group.  It’s still very exciting to make it to the podium.   Even more so since I don’t feel up to par this season in my performance levels.

Here is my training plan for this week.      For the Saturday and Sunday workouts, I am doing the Alternate workouts.   I am really looking forward to the 3X killer repeats on Sunday.    “When you like Suffering – when you like pain in your legs and all your body – it means you are good”   Ignatus Konovalovas, Cervelo Test Team

• Monday 13-Sep off
• Tuesday 14-Sep swim at lunch IOS ride. Steady pace, run 3-4 miles steady after
• Wednesday 15-Sep optional lunchtime swim
• Thursday 16-Sep 14-15 mile run PM
• Friday 17-Sep off
• Saturday 18-Sep ride 3.5 – 4 hours. No Trun ALT: 2 hour steady ride
• Sunday 19-Sep ride 1 hour build to tempo.  T run steady ALT: 3x(15 mile bike/2-3 mile run) each repeat successively harder.