BlogSeptember 11, 2007 Kona Training: Week 1 The first week of my training for Kona hasn't gone so well! Gone are the back problems that plagued me mid-year this season, but now something else! In my intense search for more speed in the water I've developed tendonitis in my shoulder and I'm doing all the therapy I can to get back in the swimming pool. Unfortunately, I can't afford this right now! September 3rd: -2000 meter swim for technique working on drills with a coach, shoulder is super-sore, this will be the last day swimming for a while. -7 mile IM pace late morning run in the heat (110 degrees) September 4th: -Rode the fixed gear bike down to the Tuesday ride, this ride has lots of short hills and lots of attacks, it's a challenge on the fixed gear bike! Followed it with a 7 mile transition run on the trails at around 6:30 pace with training partner and Sweat Magazine cover model Alex M., he was hurting me. Followed the run with a forty minute fixed gear ride home. Total riding: 2:45 fixed gear, total running: little under an hour September 5th: -90 minute track workout, 8 miles total. Two times through the following set: 4x400's on 3:00 send off 100 easy 100 hard followed by a mile at sub 10k pace. The first mile I did in 4:48, which seemed challenging, the second mile I felt like I backed off and went 4:39. These times were with a full track of runners (about 30) meaning I was doing some weaving in and out of people costing a couple of seconds. This has me encouraged, despite my results and injuries lately, somewhere inside there's still an athlete in me! -Easy 4 mile jog in the evening, got some therapy on my shoulder. Cycling bothers the shoulder a bit so I'll be focusing mostly on running while it recovers September 6th: -5 hour 80 mile fixed gear bike ride, mainly loops around Paradise Valley in Scottsdale, felt pretty strong. The weather is getting cooler allowing for longer rides, still over 100 degrees -5 mile afternoon run in 108 degrees on the trails, felt terrible, dehydrated and tired, just tried to maintain form and keep running. -Slept at 9,000 feet last night (Hypoxic tent) September 7th: -3 hour easy ride on fixed gear around PV, still too hot out! -4 mile treadmill run in the afternoon, ran sub 7 pace, this effort should've been easier. -Slept at 9,200 feet last night September 8th: -1:45 minute easy fixed gear bike ride around Mcdowell Mountain area, felt my sore shoudler! -Walked two miles after dinner September 9th: -8 mile treadmill run, took about an hour, felt good, about IM goal pace (3 hours) -45 minute Pinnacle Peak hike -30 minute treadmill run at IM pace, tired but felt ok WEEKLY TOTALS: swim: 1 hour bike: 13 hours run: 48 miles x-train: 1.5 hours Total Training Hours: 22.5 « Back to Blogs |
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