Week Summary Oct 29-Nov 4

My Bro Grant ran a 9:21 at Ironman Florida Saturday! Did NOT get a Kona slot out of this! Only 7 in the M30 age group and he was 10th. Grant was quite pissed at seeing lines of 15+ people drafting during the bike segment, many of those in his age group. Nothing like cheating to get your way into Kona. I just feel like riding up and slapping those people when I see them cheating in a race. Fu@#ing losers!

Grant had a near perfect race though. 59 min swim, only 5 minutes of total T1/T2, and a solid 5:10 bike split without drafting. Then....a 3:06 marathon. WHAT! are you kidding me? 3:06? This guy rocked!
consider many of the top guys in Grants age group ran a slow 3:30 marathon, but biked under 4:52 on the ride. Its not hard to figure out who was drafting.

Anyway, I would take a 9:21 over a Kona slot any day. Grant's been there before, and he'll be there again. However, a 9:21 wont always come. We just dont have many great days on race day in this sport. Kudos' to Grant. I'm SO pround of you man.


Pretty good week considering coming off a big week prior.

Swim: 10.7 K (3 sessions) time 3:14
Bike: 88 miles (3 rides) time 4:37
Run: 43 miles (4 runs) time 4:56

yoga/pilates (1 session each) 60 min.

Favorite workouts:

Tuesday/Saturday Run speedwork:
Tuesday's 7 mile core run averaging 6:03 pace by running zone 4/5 for 1 minute alternating with zone 2 for 3 minutes. By second 1/2 of run, we were running the 3 min in zone 3/4 and 1 min in zone 5. Saturday's 4 X 5 min at 6 min pace on 7 mile run was good too.

Thursday's 18 miler, held slightly under 7 min pace in high zone low-mid zone 2 HR. Ran after a 2500 swim so had a touch of cardiac drift. Pretty happy with how legs felt considering 2:05 time for 18

Sunday's combo 10 miler morning run at 7 min pace, followed by a 54 mile bike about an hour later. Ave watts for ride of 215 (normal watts 240) and finished in 2:47
At 25 miles, incorporated a 30 min TT big gear interval on Sauvie Island, same place for all intervals. Wattage of 314 (first 1/2 303, second 1/2 324) and held just over 23 mph. This just didnt feel that hard. Felt like zone 4 the whole way. Held 70 rpm in 54/12-13 gears.

Being on call 2 days last week hurt a little. 14 hour shifts on both Wed and Saturday so had to squeeze in about an hour workout only on these days.

Considering though, it's monday morning and I felt pretty damn good doing my yoga and pilates session this morning. On call again this wed for another 14 hr shift, then take off for Clearwater thursday morning.

The sauna traing is going well. Up to my final 15 min blocks at 170-190 degrees. Will have 2 more sessions this week before we leave for the race.