Wildflower Training Plan

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total
1/23		weights
1/30	weights		weights				weights
2/6 (1/13)	b 1:30	r 1:00	s 1:00 b :45	s :45 r :30	b 1:00	off	s 1:00 r :30	8:00
2/13 (2/13)	s 1:00 b 2:00	r 1:15	b 1:00	s :45 r :30	b 1:00	off	s 1:00 r :45	9:15
2/20 (3/13)	s 1:00 b 2:15	r 1:15	b 1:00	s :45 r :45	b 1:00	off	s 1:00 r 1:00	10:00
2/27 (4/13)	brick: b 1:30 r :30	off	b 1:00	s :45 r :30	r :30	off	s :45 b :30	6:00
3/5 (5/13)	s 1:00 b 2:30	r 1:30	off	s :45 r :30	off	off	s :30 b 1:00	7:45
3/12 (6/13)	s 1:00 b 3:00	r 1:30	off	s :45	b 1:00	off	s 1:00 r :45	9:00
3/19 (7/13)	s 1:00 b 3:15	r 1:45	off	s :45 r :15	b 1:00	off	s 1:00 r 1:00	10:00
3/26 (8/13)	brick: b 1:30 r :45	off	b 1:00	s :45	r 1:00	off	s 1:00	6:00
4/2 (9/13)	s 1:00 b 3:15	r 1:45	off	s :45 b :30	r :15	off	brick: b :30 r :30	8:30
4/9 (10/13)	s 1:00 b 3:30	r 2:00	off	s :45	b 1:00	off	s 1:00 r :30	9:45
4/16 (11/13)	s 1:00 b 4:00	r 2:00	off	s :45 r :30	b 1:00	off	s :30 r :45	10:30
4/23 (12/13)	brick: b 1:00 r :30	b :45	r 1:00	s :45	b 1:00	off	s 1:00	6:00
4/30 (13/13)	off	s :30 r :30	b :45	off	brick: b :20 r :10	Race!!	--	2:15

2012 plans

My race season for 2012 is now coming into shape. Originally I was just planning on a peak in Aug/Sept/Oct... but I think that is too far off to be the first big goal. So, today, I signed up for one of those races that I've thought "someday I need to do that one"... Wildflower. This is a half Ironman distance race on May 5th (and a tough one at that). And then I will have a bit of a lull over the summer and then another peak for the August/September/October races. The August race is the Mountain Man half, in September I'm going to revisit my first ever race at Xterra Deuces Wild, and then in October I'm thinking my last big race will be the 70.3 in Austin. If I strike lightning there is also the Hawaii Ironman in October, but I'm pretty much assuming that will not happen.

So, from now to Wildflower is 16 weeks. I think I will redo the 13 weeks to a half-Ironman plan that I did for Boise in 2010. The next 3 weeks will be continuing my current weight training / general start-of-season warming up stuff.

Phoenix Rock n Roll Half Marathon

Went to Tempe this weekend for the RnR half marathon. 


First, on Saturday, Fox did his first ever race, running in the 1 mile "Kids Rock"... the course went from the finish of the full marathon to the finish of the half marathon in a little loop.  He was very excited about doing it, and had fun... afterward he said he wanted to do my race too.  I told him he would have to build up to that.  I didn't get an exact time on his run, but it seemed like it was right around 12 minutes, which is great. 

After that we spent most of the day at the pool (which was freezing, but the hot tub wasn't bad).  Later that night we went to the supercross at Chase Field... that was pretty fun (not something I thought I would ever go see).  Maybe not the best preparation for a race, but it was fun.

So, the race.  I went into it with a goal of beating 2:30... and an outside hope of a new PR (would need to beat 2:22).  I ended up doing 2:35, which I'm pretty happy with.  It is way better than Vegas' 3:00+, and I paced myself out pretty well I thought.  I had some tightness in my left hamstring starting around mile 6 or so... the usual gradual degradation of how my legs felt/functioned by the end.  But, I did manage to pick up some speed after the 10 mile mark, with my pace slowing from 11:06 at 5k, to 11:30 for 10k, to 11:55 at 10 miles, but back up to 11:52 for the overall.