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Florida 70.3 - just Five Fabulous Weeks to Go!

@Mark Hickman - good luck in your sprint tri this weekend!

Mon AM - ran 5 miles
Mon PM - 2800 yards in the pool ... my first back to back swim days since my swim lay-off.  I'm feeling better about my shoulder now.
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  • Yeah good luck @Mark Hickman hope you get a great start on the series.  I had a recovery swim today and a hot tub soak.  Otherwise I was a zombie.  
  • Wow!  It's approaching quickly!  Yesterday I got in a good swim session with my Masters group.  I'm currently waiting for the rain to ease so I can run outside.  Should be moving out within the next hour. Even if it's drizzly I'd rather run in that than on the dreadmill.  
  • Great training day, maintaining consistency and looking forward on the calendar to my Ironman.

    Tue AM - 6 mile run with 4 x 3 mins hard as prescribed.
    Tue PM - 45 mins @ Anytime Fitness followed by 12.3 mile climb in Switzerland with 2037 ft net gain.  It was a straight up climb to the pass at 10.7 miles then a short downhill to a service stop.  At 1 hour I was @ 10.39 miles and 1916 feet...difficult but nothing steeper than 8% going up.  FL70.3 will feel like a small speed bump.
  • @Paul Hough @Jeff Horn  Many thanks; looking forward to putting the competitive edge back into action.

    Rode 2 loops of Richmond on Zwift last night.  Jan Frodeno passed me at one point, so I watched him ride for about 5 minutes...very cool aspect of the program.  Solid ride for an hour; first half around Z3, second around Z4.

    Swam intervals this morning for 2500m, did 5 miles on the dread mill with 5x3' hard and 2' walk.  5 miles in 45.  Looking to get another two swims in this week, with a bike tomorrow, and a TRP run on Thur or Fri.  May just take Friday off all together to taper for Saturday's race.

    Keep getting in!!

    Mark 
  • I'm getting excited.  Did this race last year but fell apart on the run.  Not gonna let that happen this year.  Family is coming with, so planning some fun outings for the week after the race.  Got a good threshold run in tonight.  It was hard to get started, coming off a lot of TSS last week in OS.  Once i got going, the mojo was flowing.  Time to build the swim a bit.
  • Only 4.5 weeks left, so let's keep up the work all!!

    2500M in the pool this morning as 5x500.  Felt pretty good, but definitely got a bit fatigued towards the end.  Pool closed Friday, so likely last swim before sprint on Sat.

    Rode 28 miles on Zwift this evening; a few hard efforts in there, but mostly around Z3.

    Plan for tomorrow is just to do 3-4 mile run in the morning at TRP with some strides at the end, then will taper for Saturday's race.  Haven't touched the tri bike since it got back from service so will putter around a few miles Friday evening to make sure everything is dialed in.  I'd do it tomorrow, but have a business dinner that'll take the entire evening.  On a very positive note, think daylight savings is this weekend, which means weekly wednesday hammer fest with bike shop group is right around the corner...maybe this is the year I can hang with the A group for at least one ride:o)


  • Big day for me.

    Wed AM - run 3 miles
    Wed Lunch - swim 1700 yards
    Wed PM - ride Challenge Kraichgau w 3288 ft elevation gain.  That is 3x the gain of the Fl 70.3 but just about exactly half of Norway.  

    @Mark Hickman ... also looking forward to Daylight Savings Time. The better news is this may be our last time change as Fl is moving to be the 3rd state to stay on it permanently.
  • Thu AM - went out for a 6 mile run but had to cut it to 3 when my left groin muscle started to spaz...probably because it was not recovered from the last 2 nights of climbing.
    Thu PM - 2000 yards swim + 45 mins Anytime Fitness
  • I just switched over from OS to 1/2 plan this week.  Seems like all the workouts are a bit harder this week.  
    2300 swim with sprint sets followed by part 1 of run for 1:05 at z2/z3.  Getting ready for part 2 of run on treadmill.
  • @Jeff Horn - I've been slacking on the swim intensity as I focus on re-building volume without setting my shoulder back.  So far so good!

    Friday - 13 mile run this morning...done for the day!   After an unseasonably hot February, we are having an unseasonably cold March!  The weather was great for running this morning and will remain cool for at least another week.  I'm going to try and get my long run back on the Thursday schedule next week and take it up to 14 miles. 
     
  • Great idea on the shoulder @Paul Hough.  This is my first ~8k week of swimming and my arms and shoulders are certainly feeling it.  
    Finished my run on the treadmill last night and felt a "twinge" in the right calf in about the last mile.  This morning it felt a bit like someone had hit me with a baseball bat.  Well maybe not that bad.  I've had this before, so I know I need to go into run jail for about a week and let it heal.  Sucks because my run fitness was really coming along nicely.  
    @Mark Hickman hope you slay your race this weekend man.
  • Saturday work:
    AM - 6 mile run @ TRP.  Felt much better than I thought I would after yesterday's long run.

    Lunch - 2500 yards with 2100 straight @ 38 mins flat w core shorts.  I'll be lucky to break 40 mins at Florida if it isn't wetsuit legal.  Hit 9000 yards for the week which is the 5th straight weekly increase.  Shooting for 10,000 next week.

    PM - Short 30 min check-out ride on my new (I bought it used) 2017 BMC SLR02.  Got it from a sponsored female rider who swapped stuff from her new ride so I got it with with a new chain, new wheels and tires, and new seat.  I put on Powertap P1 pedals.  So it was my first ride EVER with Di2, my first ride EVER with tubeless tires, and my first ride ever with power pedals.  I have G3 powertap wheels for my tri-bikes but haven't been able to track TSS on my road bikes until now.  Also, that quicky ride was my first outdoor bike this year.  I've entered a 100 mile gran fondo for March 25th, so my outdoor time is about to go up a lot.
  • Had a fantastic race this morning; for the most part:o)  Keeping at it over the OS and beginning of the race prep really showed.  @Coach Patrick as a follow up to podcast...rode 36 (249) watts higher than last year, and ran a full minute+ per mile faster on the run, in part due to the perfect 50ish degree weather, but also just from straight up fitness.  Finished 28/198 overall and 3/18 in AG.  Now, if I had just seen the turn sign on the bike, I could've bumped that to 19th and 2/18.  Oh well, that's racing, and I'm very happy about where I am in comparison to last year...the bike is NOT going to be my achilles heel!  Think I would've had 13th OA bike split if I hadn't missed the turn.  Damn it feels good to be the hammer and not the nail!!  Next race in the series is weekend after Florida, so that should be interesting:o)

    Ready for a couple of solid weeks to fine tune for Florida.  Looking to do my long run tomorrow, and may get an easy hour in on the bike.  Weather might flip flop those.  Anyone else looking forward to daylight savings?!!
  • @Mark Hickman - way to kick butt!  

    Sun - 78 miles on the trainer w 2,776 ft gain (Northwest Washington - To Shelton and return).  Much later ran 4 miles.

    I hit two milestones for 2018 this week; 40 miles running and just over 20 hours training.  I've slipped into IM volume but this was the end of a hard 3 week block.  I will cut back (especially this Thu and Fri) to race the 35th Annual Great Clermont Olympic triathlon next Sunday  

  • @Jeff Horn @Paul Hough Many thanks!!

    Paul; that's a hell of week, even in an IM build!  Congrats on a great week; I have no doubt it will pay dividends!

    1:27 on the trainer this morning, followed by 4 hours of yard work, and then 8 miles in 1:03 this evening.  I'm pooped.  Need to have a good week in the pool this week, as it is closed for maintenance the week following.  It seems like their timing is bad every year:o(  I might actually try and find a non-alligator infested body of water to get at least one swim during that week, but no promises:o)

    Only 4 weeks to go; gotta stay on it!!
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