BlogSeptember 24, 2007 Kona Training Week 3 This, the third week of training for Kona went pretty darn well! My shoulder is still not recovered from tendonitis and is bothering me quite a bit. I ended up doing some one-armed-swimming as I'd just had ENOUGH of not getting in the water. I also took the madness to the road and put in a huge running week for me (70+ miles). I felt great and am without any sort of running injuries! Also, running a lot the last few weeks has made my running feel easy and light. Before IMAZ this year I was only doing 20-30 mile running weeks and still managed to run a 3:10, perhaps more running will pay off this time. My brick on Saturday felt absolutely awesome, I guess maybe the PF Chang's Marathon may be easier than I had initially feared. Probably shouldn't say that though, as it still is a marathon! Monday Sept. 17 -Slept in the altitude tent again at about 8,500 feet. I'm going to get in five weeks of this before Kona and then take the last week out of the tent. This should work out perfectly! I'm starting to not feel tired in training like I first did sleeping in the tent. -1 hour easy trail run, early morning, beat the heat, followed by one hour of shoulder rehab and therapy. -1 hour hard bike ride on the trainer, just trying to burn some calories! -1 hour 1-arm-swim with TYR split-fins in my Masters swim group, I was holding 1:20 hundreds with one arm. -2.5 mile easy walk after dinner, this helps me sleep and digest the grub Tuesday Sept. 18 -Another tent night! -Morning brick, Tuesday ride (90 minutes hard fixed gear) then a five mile medium run with Eric Chebi on the trail, felt great. -350 meter one arm swim with fins -3 mile walk after dinner, 45 minutes Wednesday Sept. 19 -Tent night, followed by a seven mile track workout. We ran 10x400's best average. I Held 1:05-1:08 pretty comfortably then ran a 1:03 on the final one. Felt better as the set went on. -Ran 1 hour (8.5 miles) in the heat, felt tired, hurting! 103 degrees -Swam 1 hour with the masters, about 2000 meters one armed. Thursday Sept. 20 -Turned the tent up to 9000 feet last night. -Thursday ride fixed gear, felt strong on the hills, was able to ride with/ahead of the leaders comfortable up all of them, followed by the Tuesday Paradise Valley loop. 4 hours total riding followed by an easy 3 mile run. -Swam 350 meters one arm, planned to swim further but the sky was black and thundering Friday Sept. 21 -Tent night, 9000 feet. -Very easy 7 mile trail run with Rub and Stocker -Shoulder therapy with Nate at Endurance Rehab, he said I may be able to start swimming Monday! Woooooo whhooooo! -8 mile run from my house on the trails, in the heat, that was uncomfortable. -45 minute hike up Pinnacle Peak, felt tired, but good! Saturday Sept. 22 -Tent, 9000 feet. -4 hour rain ride fixed gear with Stocker, started at Gainey Village and climbed to Seven Springs, it was actually cold in some of that rain and slight hail. We added a couple of hills on the ride home and then ran 6x1 mile repeats on the track at goal/dream IM pace on a 7:30 send-off. I held about 5:50's through out and ran the last one in 5:45, it was Stocker's fault. We cooled down with one easy 8:30 mile on the grass, felt euphoric. Sunday Sept. 23 -Tent, 9000 feet -Ran the Pemberton loop with Alex M., a total of 15.5 miles trail run at about 7:00-7:30 pace. We went hard the final 3 miles (sub six minute pace) and ran the total loop in 1:55. We started out nice and easy as he's over-rested and I may be close to being a little cooked. Felt good though, considering how much I've run this week. I'm getting excited about Kona! Nate Koch at ER told me that it's looking good to swim an easy 2000 tomorrow! If I can swim comfortably from here until Kona, I may just be fit enough in time. Thanks for reading, train hard! Weekly totals: September 17th-23rd Total Hours: 25 Swim: 3 hours! Bike: 11 hours Run: 70 miles X-Train: 3 hours « Back to Blogs |
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