Ironman Lake Tahoe - Week 24

Monday:  Strength 1:00 (SM)
=>

Tuesday: Swim 1:15 E(form)
               Run 1:00 S1
=> Swim 1:00

Wednesday:  Bike 1:00 E2
=>Bike 1:30
     Run   :10

Thursday: Swim 1:15 E2
                 Run 1:00 E2
=> 

Friday: Bike 1:00 S4
=> 

Saturday: Swim 1:30 E3
                Brick
                Bike 3:00
                Run 1:30
=> Run 1:00

Sunday: Bike 1:00 E1
=> Run 1:00

Plan time:  14:30
Total time:  4:40

Start Weight: 218.0
End Weight: 217.2

Ironman Lake Tahoe - Week 23

Monday:  Strength 1:00 (SM)
=>

Tuesday: Swim 1:15 E(speed)
               Run 1:00 E2
=>  Run 1:00

Wednesday:  Bike 1:15 E2
=>  Hike 1:00
      MTB :45

Thursday: Swim 1:15 E2
                 Run :30 E1
=>  Run 1:00

Friday: Bike 1:30 S5
=>  Bike 2:00

Saturday: Swim 1:30 E3
                Run 3:00 E3
=>   Run 3:00

Sunday: Bike 6:00 E3
=>

Plan time:  18:15
Total time: 8:45

Start Weight: 215.4
End Weight:  218.0

Ironman Lake Tahoe - Week 22

Recovery after the Mountain Man Half IM... didn't really have a plan, just doing what I can

Monday: 
=> Run :30

Tuesday:none
Wednesday:none

Thursday:
=> Bike 2:15 (3x 4miles up snowbowl)

Friday:
=> Run :45

Saturday:
=> Hike 1:00

Sunday:  
=> Run 1:00

Plan time: n/a
Total time:  5:30

Start Weight: 218.6 23.0
End Weight:  215.4

Mountain Man Half Ironman

The Mountain Man Half Ironman was today, it went very well overall.  Didn't get a great sleep last night, had to get up at 4:00 to make it out there early.  Found a good spot at the end of one of the rows and got my stuff set up. 

The plan was to start the swim very slowly to avoid getting out of breath and stopping / flopping on my back, etc.  I also used my brand new Vista goggles by Aqua Sphere, which are awesome... they have a great seal.  I took a spot way to the right to have some more room.  This strategy worked very well, and I was able to maintain a steady pace throughout the whole swim... ended up with a PR that I thought I would never do, 36:18 or 1:53/100m.

This was the first long race with my new Cervelo P3.  My goal was to try to average over 20 mph and then see if I can still run.  I started off very strong, but then after 1:00 I had a flat tire on the front.  This was my first flat during a race... very exciting.  Everyone passing me was very nice, asking if I needed anything... I had to borrow a tire lever and a CO2 cartridge when the first one I tried didn't work.  It took me 11 minutes to complete the tire change... I really do need to practice my tire changes, but for a first one during a race I didn't think that was too bad.  After the flat, I got back on it.  Ended up still with a new PR of 3:12:26, 17.5 mph.  

Got to the run, the plan there was to take it easy for the first mile and a half, and then really easy on the way up the nasty hill.  This seemed to go pretty well, but what was more of a problem was that I only had one gel left for the whole run.  I decided to try to save it to the end... but I really needed to have 2 or 3 more to eat more constantly through the whole run, I think I could've been faster.  Ended up coming very close to PR-ing the run also, but came up just a couple of minutes late.  I ended up at 2:53:58, 13:16 per mile.

Ironman Lake Tahoe - Week 21

Monday:  Strength 1:00 (SM)
=> Hike 1:20 

Tuesday: Swim 1:00 E(speed)
               Run :30 E2
=> Run :50
      Swim :40 (37 minute mile)

Wednesday:  Bike 1:30 M1(40-50)

Thursday: Swim 1:15 E2
                 Run :30 E1
=> Bike :45 (1 time 4 miles up snowbowl)

Friday: Bike :30 S1

Saturday: Swim 1:30 E3
                Brick: 1:00/1:30 -- switch
=> Run :10

Sunday:   Mountain Man Half Ironman
=> Race: 6:45

Plan time:  14:45
Total time:  10:50

Start Weight: 218.0 24.1
End Weight:  218.6 23.0

Ironman Lake Tahoe - Week 20

Monday:       off
Tuesday:       off
Wednesday:  Run :50
Thursday:     Run :30
Friday:          Bike 1:15
Saturday:      Run :30 
                     Bike 1:45 (snowbowl)
Sunday:        Bike 2:00 (lake mary)

Total Time:   6:50

End weight:  218.0 24.1