BlogMarch 26, 2007 Final workout in my 2007 Ironman Arizona training This past Saturday marked the final workout in my 2007 Ironman Arizona preparations. Next weekend we're heading over to compete in the Ford California Ironman 70.3 so we kept the day a little shorter than normal. The workout began with Shawn O'Connell, Marc, and myself doing the Sun Devil Master swim at Cactus pool. This was a 4500 yard workout with lots of 75's and 100's on a good pace. Shawn is a blast to swim with, he swam in college and now coaches Desert Vista high school swim team. He's got lots of swim knowledge. After this swim, i hopped on my fixed gear bike and rode about 85 miles. If you've never ridden fixed gear, 85 miles is a long way to go on one of those bikes! After having ridden for about six hours, we stepped to the running track and did 3x1 mile repeats with thirty seconds rest in between. My times for the miles were 5:49, 5:54, then 5:45... I'd planned on doing six of them but after the third i stopped after showing i had no self discipline to hold them at my goal Ironman marathon pace of three hours. (Unless of course i was planning on running 2:33 at IMAZ!) Now the fun part! I signed up with a lot of my Tri Scottsdale friends to do the Scottsdale Sprint Triathlon on Sunday. This meant after getting off the track i ate and rehydrated to the best of my ability for a hard effort the next day! It seems crazy to people who haven't tried it, but i often race well the day after a long day of training. It's a little bit like a long warm-up and you definitely don't have any trouble getting to sleep. The recovery was essential here, especially because i didn't want to be embarassed with all my friends out there! The Scottsdale Sprint Triathlon had a 300 yard serpentine swim, this means one swim down each lane then push off under the rope into the next lane. Not ideal, but kind of a fun twist to a race. The bike was 4x3 mile laps and the run was a flat and fast 3 miles on cement. The swim went well, i swam hard after a good warm-up and got out in three minutes, one second. To hold 1:00 on the hundreds going under a rope on every turn seems good enough to me. Also, a person was being sent off every 15 seconds so there was some traffic... Onto the bike i felt great, the TTX is rolling very very well. The big surprise was the run. Right away i knew i had good legs and this being a small race i wanted to "blow it out" even risking blowing up. I took the risk, and ran a course record 15:01 for the three miles. Not bad after a little bike/run brick and seven-and-a-half hours training the day before!!! It was cool having Charles Grey out there at the race. For those of you who don't know, Charles is the title sponsor of Tri-Scottsdale and one of my main sponsors. It was a blast having him at the race seeing what it's all about! Next up, the half IM over in California and then Ironman Arizona. Hopefully these races will go well and i'll have fantastic things to write about over the next three weeks! TriScottsdale.com will be up in the next few days, we've been working hard on it. I think this site will have something for everybody and if you have a little time check it out Thanks again for reading, and see you at the next TRI! Yours in sport, Lewis « Back to Blogs |
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