I Can Really Run, More Hard Intervals, 911 from Austin Ironman 70.3, Big Windy Weekend...

Few things in this update...

First, I've had a few runs in a row that we're really strong --basically PR'ing every long run workout. It's almost crazy. Last week, we had a "shorter" weekend run, 15 miles. Went into it feeling good, but not great. Dropped my pace down into the high 7's --man it just was coming. Last mile still had it to do a 6:40. Definitely worked in the last few miles, but it was there. This week, 6:40 miles in the weekly interval workouts and the "easy" tempo run was 7:24 avg pace with most of the effort on throttling pace down. It kept drifting to 7:17. Once settled in, it felt like my "all day pace" a fun run. To think... my goal from a year ago was to be able to get a 10k on 7:30s. I can really run with the best of them.

Back to Hecksher Park for hard 3x45 intervals. I tested out my new Specialized TTS2 aero helmet. It sure seems like it works. You can actually HEAR the wind flowing past it. Makes a noise. Between that sound and the sound of the 808s... it sure sounds fast anyway ; ) Did these intervals with a little bit of a cold, but still I hit the power goals. Last interval required depleting some nuclear fuel rods inside, but was good to get that kind of effort in. Fun.

While still lounging in bed my buddy Chris calls from Austin, TX, where he's racing in the Longhorn Ironman 70.3 --first HIM, first long course race. Worried about the tubulars on the Zipp wheels he rented at the race. Without any experience with them, he's going to swap them out for a set of clincher wheels at the shop he rented his bike at.

This morning, my 112 mile bike was scratched due to a "wind advisory." This plus cold had me chicken out at 5AM when I got up. It looks nice out now, but, since the winds will be half or less tommorow, I'm going to to ride tommorow, and will drop a 20 mile run today.

If I can ratchet the motivation all the way up, maybe another PR... : ) We'll see... until next time, I'll be hammering away, the taper begins next week... I drop to 70% of the 140.6 distances, then down to 50% then down to 30%... race day is really starting to come faster and faster.

Recovery Week, eMotion Rollers are Cool

Taking it a little easy this week, with recovery centric workouts. An hour or so a day, swims and low impact bike and run.

This morning I did some riding on my eMotion Rollers. They are basically awesome. They really work, and I realized... I don't think I need to be in a doorway to ride them. I spent most of my ride on the aerobars (pretty aggressive position) shifted gears on the bar end shifters, and even got out of the saddle and surged... the rollers surged with me. Amazing.

I am really looking forward to getting back on them, and riding without a "safety net" ie, not in a doorway. Between the rollers and the update coming for the TACX Bushido Trainer, I'll ride like crazy this winter and come out loaded for bear in the spring.

Wait... I still have an Ironman in front of me. Jesus, that's coming up quick. A couple of weeks of insane effort will be awesome. Long ride and long run this weekend. Yup, I'm psyched.

MightyMan 70.3 is in the books.

The "MightyMan" half ironman is in the books. Though better than my first race at that distance, it's well off the mark. Ok swim, hammered the bike, and then something went wrong on the run. One hilly, windy, & cold course.

Swim was not great, but not bad. Still dont like the wetsuit. Not many bikes back at T2 when I got in. Run went out at a planned easy/starting pace... then disaster strikes! Don't know if it was a bonk, but stabbing pain in lower back near adrenals and I was cut down to 8's & 9's. Worked it out by mile 10 (with a bizarrely loooong #1 stop!) and then dropped it to try and salvage the race, back to 7:30s, and last mile at 6:50. Relative disaster, but still a 5:31 race, #15 of 50 in my age group and top 20% overall.

All in all, dropping the P4+disc wheel guys was a _lot_ of fun on the bike. Last year, I had to watch them blow by. Not so fun getting towards the front, only to end with a middling performance. Back there next year for the rubber match... on to the Florida Ironman.

Back at the office, dinner with a bright MBA we're promoting tonight. No rest for the wicked ; )