Help w/ 2015 KQ attempt ... fresh start
This is really bad... I actually copy/pasted the below from a request for 2014 KQ advice. Basically, 2014 was a dud. Lots of other non-tri stuff took precedence. For the first time (ever) in maybe 20 years, I will not have competed in any multi-sport event. I've basically taken the summer off of training, and am now just starting to run again in preparation for the run portion of a relay team at 70.3 Silverman Relay (this is about my speed this year 
) However... 2015 looms, and I really want to take advantage of still being fairly new to 55-59 AG and give a Kona slot a solid run.
I love love love to run, so am really feeling Boston mary in April (qualified at Surf City in Feb) and also have this crazy idea of doing Boston to Big Sur (Big Sur mary 6 days post-Boston), so am looking at a fall IM - IM Maryland? IM Los Cabos? IM Coz? IM AZ (maybe but already done it 2x)? Would love to hear collective wisdom on 2015 ideal race plan that suits me and sets me up as well as possible for a Kona qual run.
My background (the copy/pasted part with some updates ):
Little background on me - female, 53 54 (with December birthday), from San Francisco area; triathlete for 20+ years; race all distances, including 12 1/2 IMs and 5 IMs. 2nd year with EN and power meter training - 1/2 IM and full IM PRs last year 2 years ago!! Married with a daughter finishing up junior year of high school (so college apps next year) in college, and I work full-time (including ~3 hour commute time into San Fran 4 days/week).
Race details:
- 5 IMs w/ 1st – IM Wisconsin in 2005 – 14:12, 2nd – IM Germany in 2008 – 12:04, 3rd – IM AZ in 2009 – 11:53 (AG3), 4th – IM Switz in 2011 – 12:30 (yuck!!), 5th – IM AZ in 2012 – 11:35 (AG6, WOO HOO!!!)
- 12 ½ IMs w/ a PR in 2012 at Redman LC Nat’ls in OK – 5:32
- Oly PR – 2:31:38 (inc/ 2’ penalty) in 2010 at AG Worlds (altho I heard bike was a tad short); only Oly in 2012 – 2:51, same course in 2011 – 2:42
- 6 marathons (2 Boston, including the HOT one in 2012) w/ PR at Disney in FL in 2011 – 3:43
- ½ mary – getting a little slower – PR in 2006 – 1:44, 2012 Napa to Sonoma ½ - 1:47
- Also, bike raced for first time last summer – several crits, 1 road race, and 1 TT
My strength is my run (been running for 30+ years); weakness is my swim (~1:20ish IM swim). I seem to do much better on flat, fast courses; lots of people pass me on hilly bikes (eg. IM Switz and ITU long course world champs in Belfort, FR)... I do pass some of them on the downhills, though, and if not on the downhills, a few more on the run! 
Thanks for reading, and thanks for any/all input... once again!!
Julie
Comments
First thing, next year I assume is your age-up year, becoming a 55-59 F, right? Really, the field starts thinning LOT for you, so KQ is a reasonable dream. I've KQ'd 8 times since age 55, and each time, it has NOT been my goal in the race. Since I can't control who else shows up for the race, I would instead make goals around time, pushing myself in training and racing to have try and stretch myself a grouch beyond what I thought I might be capable of. EG, if I thought, "Well, I KNOW I can go 11:16", I might try and figure out what it would take to go, say 11:06. Turns outs its lots of little things, not any one big thing.
Another thing. I've qualified for Kona each year in which I did Boston, each time at IM CDA less than 12 weeks following. And I'm not someone with 30 years of running experience like you have. You can *easily* BQ anytime you want, and you can go there and have a *Fun* race without taxing yourself, so I say, if you want to do it, go for it. But, unless you've already made your BQ time by now, you won't be racing in Boston next spring anyway.
Next thing - WTC now has THIRTY EIGHT KQ IMs. There may actually be fewer than that number of 55+ women competing who can beat you., So picking a good race, or even doing multiple races might be a good way to go.
Given your geographic location, you might try the strategy I've used with great success: IM CDA in June, and IM AZ in Nov. They are far enough apart that that CDA doesn't impact your training for AZ, the courses are both geared to your strengths - even though CDA has hills, they are easy, steady hills, not short sharp ones - and have pretty straightforward run courses. Take a look at the recent results at those races and see what you think.
Once you've picked your races, than its "simply" a question of putting in the training. You might consider two things: Starting now, begin swimming 3 x per week, to improve form and gain durability. And start an EN bike focus plan leading into the OS.
Robin is spot on here. I know the spring sounds like a long way from a autumn Kona attempt, but to really make an honest effort at doing everything you can to qualify, you really do need to throw everything you have at it, which includes making choices to forgo marathons to have a perfect tri training season.