VanderTri.com

The last few weeks were a littel rough in the training department.  Not feeling particularly good on the run or fast in the pool.  I had a really solid bike ride up in Penticton so I'm feeling pretty good on the bike. 

What I'm happiest about right now is my run fitness.  I think it's taken to now to shake out the Ironman race from my body completely.  In the past two weeks I've had some solid run workouts. 

This weekend I had a solid 1:45 run this weekend and had a solid long negative split tempo run last night.  Basically a short warm-up then 32:30 at a omfortable tempo (7:00/m) then run the same distance covered in the first tempo faster.  In the case of last night that was in 30:13 or 6:31/m pace, then a quick cool down.  Total last night was 12 miles in 1:22:30 or 6:52/m pace. If you're doing the math that is just under 1:30 for the half marathon.  The best part was I really didn't feel like I was stressing myself much at all last night and the entire run was relatively comfortable which I haven't felt in few months.  I'm feeling good about my running right now which is critically important heading into the Kona.  I've got a few more big training weeks before the taper (can't believe I'm even talking taper, it's almost here). 

I've got races the next two weekends so these should be a good little indicators of where I'm at, but no taper for these races.  This weekend is the Escape from the Rock (1/2 mile swim, 12 mile bike and 2.5 mile run) which I'll hardly get warmed up for and it will be over.  Next weekend is my return to the Grand Columbian Half Ironman.  It'll be my third trip to this race and I'm hoping for a top 10 finish (first attempt I was 50th, last year I was 27th).  It's a brutally tough bike and although the run is flat it's on a gravel trail so it's not exactly easy footing but it should be a good effort. 

Hoping for a couple more good solid workouts this week and I'll be posting race recaps after the races.

Leave a Reply