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Looking Forward and Looking Back

Posted Aug 14 2009 5:30pm
It’s now down to two weeks from this weekend for Ironman Canada and my attempt to finish my 3rd Ironman. But if you know anything about me by now you know that just finishing is not quite good enough and I want to be faster than I was four or even two years ago when I went 11:29 and 10:50, respectively. We’ll see. I’m now two years older and in the 45-49 age group so I don’t know if a PR is in the cards or not…but I did PR at the marathon distance this year so maybe I’ve still got a little bit left in the tank and I’m looking forward to trying. And speaking of thetank, I’ve been filling it quite full with training this last week before backing off a bit and going into taper mode. Here’s the recaps…

Last Saturday I rode with Jay and Mike and it was a little on the chilly side from the start. But eventually the sun came out and it warmed up. We rode many, many hills on this day before parting ways. After they headed home I rode another hour alone because I wanted to get in six hours in the saddle. Immediately upon getting home I was back outside to run a transition run in the (by now) hot sun. Just like it will be on August 30th.
Stats for Saturday’s bike: 95.5-miles in 6-hours @ 15.9-mph.
Stats for Saturday’s run: 6.2-miles in 43:15 @ 6:58/m pace.

Sunday was long run day and I must say that the first 4-5 miles were truly difficult. It seemed to take me forever to get my legs under me and not harbor thoughts of bagging the run. But soon enough I hit my stride and the rest of the run felt good and I felt strong while negative-splitting the two loops.
Stats for Sunday’s run: 16.4-miles in 2:05:00 @ 7:37/m pace.

Monday I took a rest day but Tuesday had me in the pool at 5:00am for some interval work during a long swim. At noon on that day I was outside for a run in the hills around the office and it was hot and windy out there! And to cap off the day, after work I hit the bike for just over an hour for some steady-state efforts.
Stats for Tuesday’s swim: 3,500-yards in 1:08:37 (1:10:37 w/rest) 7x500 w/20-sec. rests.
Stats for Tuesday’s run: 6.2-miles in 49:10 @ 7:55/m pace.
Stats for Tuesday’s bike: 20.3-miles in 1:15:00 @ 16.2-mph.

Wednesday was exactly the same as Tuesday except it was a different day, it was hotter and muggy outside, and the distances were just a little different.
Stats for Wednesday’s swim: 3,200-yards in 1:01:28 (1:03:13 w/rest) 8x400 w/15-sec. rests.
Stats for Wednesday’s run: 6.2-miles in 48:08 @ 7:45/m pace.
Stats for Wednesday’s bike: 16.2-miles in 1-hour.

Thursday was one more time up at 4:40am and in the water at 5:00am and this time it was for one long continuous swim with no breaks. The lunch time run was done as a Tempo Run and I was ~2-minutes faster on this one than the same run a week ago and the tempo portion that I pushed felt easier.
Stats for Thursday’s swim: 3,700-yards in 1:12:39 done as 1x3,700.
Stats for Thursday’s run: 8.2-miles in 59:51 @ 7:17/m pace.

And then today I was again up way early but this time it was to hit the bike trainer and not the pool. The time on the bike was spent pushing some big-gears in a seated-then-standing interval style. That’s always a good workout. The lunchtime run was a nice and easy one under cloudy and cool conditions. Perfect.
Stats for Friday’s bike: 16.3-miles in 1-hour.
Stats for Friday’s run: 6.2-miles in 49:24 @ 7:58/m pace.

This weekend is the LAST long, long ride of the season…excluding race day of course. I’ll be hitting it early tomorrow morning because I have a high school class reunion (27th for me) that involves ALL graduates of Cascade High School in Turner, OR. It should be fun, it will be interesting, and I’m sure it will be memorable. It’s fun to look back on those years…but it’s more fun to see what my classmates have made of themselves since then! So I have Couger Fest tomorrow with the long ride and then Sunday I am volunteering at the HulaMan half-Ironman triathlon my tri-club’s main sponsor is putting on. I’ll be on my feet directing traffic from 7:00am until sometime around 2:00pm…and then I get to come home and get my last long run in the books. That is called getting it DONE!

Thanks for stopping by and have a good weekend…
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