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Ironman 70.3 Miami Training: Week 15

Posted Oct 15 2013 6:34am

This wasn’t exactly an impressive week of training. After Cycle for Life last weekend I was dealing with some major knee pain on the outside of my right knee. It’s happened before when I ride more than 30 miles and spend a good amount of time out of aero. Exactly what I did last weekend. It was recommended I go back or a bike fitting, something I probably should have done a while ago. Since we’re so close to race day I am going to wait until after, but I hope that will make the difference.

I took Monday off to recover and ended up skipping my Tuesday morning workout as well. By Tuesday afternoon I was starting to feel a lot better. I had pain throughout my right IT band the rest of the week so I have a feeling that’s what it is. I’ve continued to ice, stretch and roll it out and am hoping it will be all better by next weekend.



  • Rest


  • Body Combat - I got together with the rest of the instructors to run through the new release before the launch. My knee did pretty well during the entire 1 hour class.


  • Run 1.5 miles (9:48 pace) - This was my warm up for personal training. My knee was a little cranky when I woke up so I took it pretty easy. Running seemed to help loosen it up.
  • Personal Training - Lat pull downs, alternating dumbbell chest press, flys, incline bicep curls, assisted pull ups, bicycle abs, and 2 minute plank.


  • Swim 1 mile (40:41) - I missed Wednesday nights open water swim due to an unexpected late meeting at work. I went to the pool Thursday morning instead. Between all the combat I’d been doing and Wednesday’s personal training it felt like I was swimming through molasses. It was slow and steady, but I got it done.


  • Run 8 miles (10:07 pace) - Set out on Friday night for this one. Patrick and I did a loop around downtown and back. After a tough week it was a nice to check out and clear my head. I started having some IT band pain in my hip after about 5 miles. Iced and stretched it when I got home. No knee pain though!


  • Body Combat Launch - This was an great class. We launched the new release. The energy when you have 5 instructors, new choreography, and a big class is awesome. Definitely a great workout!

  • Open Water 1 Mile Swim (36:42) - We had planned to swim after the class, but there was no way we were staying at the gym. The weather was beautiful and we took advantage of it by heading out to Pass-a-Grille Beach to swim.


  • Rest - I decided if I was feeling good enough I’d get on the bike. Decided it would be in my best interest to take the day off and rest. I think it was the best decision, but I felt really guilty.

The race is NEXT WEEKEND already. It’ll be here before we know it!

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