Iron Mumbo Jumbo

Sorry, no new photos from the Hawaii Chamber of Commerce today. This is just an update on my iron training. I'm now 5 months into it with only 4 to go!

And this weekend was a biggie, the first one clearly beyond my half iron comfort zone. Poor Dave missed out (he had to return to the mainland last weekend) so it was just me and training partners myself and I. We psyched ourselves up by first reviewing the IM time goals that Coach and I discussed last month following the Rock 'n Roll Half Iron:

Swim 1.2 mi - 1:30 (2:07/100y) with a wetsuit
Bike 112 mi - 6:30-6:45 (16.6-17.23 mph)
Run 26.2 mi - 4:15-4:30 (9:44-10:18 pace)
Total race time - sub-13 hours.

Note: I know better than to think that everything will go according to plan on race day so these numbers are just to act like a hot poker stick for me in training. Although I have yet to complete an iron distance tri, this go-around I want to give myself the chance to do more than just try to make the cut-offs because, one, I think I can and, two, I'm no longer content with squeaking by, not by choice anyway. Gotta keep things fun and interesting!

Then off we went to do the workouts:

Friday - Swam 3500 yds: 7x500 with 1:00 min rest @ 2:04/100 avg pace. As directed, I practiced sighting, breathing every 5 strokes to build lung capacity (I prefer breathing every 3 or 4) and did some "fast" and endurance paced 500s (1:55-2:02/100). This was my longest swim since 2006 and a far cry from where I used to be back then, indeed, even at the start of this year when just one 500 was not all that easy for me, really. Check plus.

Saturday - Rode 75 mi: Total avg speed 16.6 mph, the lower end of my IM bike goal pace range, but ~70 mi were on the legendary Queen K highway @ 16.9 mph (the rest through town & traffic). Only in the last 15 miles when pushing pretty hard against the usual headwind (and watching my average speed drop lower and lower) did I feel lonely and want someone to commiserate with, not draft. Honest! Afterwards, a 45 min brick run: 4.7 miles @ 9:34 pace in 85 degs (89 heat index). A bit faster than my IM run goal pace but it felt comfortable so hopefully that means my bike nutrition and pacing were good. Check.

Sunday - Ran 13 mi: 9:47 avg pace in 85-86 degs (89-90 heat index). Waited till the hottest part of the day and selected a nice rolling, fairly shadeless route with plenty of heat radiating back from the black pavement too but there turned to be a nice breeze. Darn ;-) Actually ran the first 4 miles at an 11:05 pace(!) which meant needing a big negative split to get back into my goal pace range (you can do the math). Lesson learned: Need to wear my Garmin where I can see it more readily, as opposed to in my back pocket. It's quite possible for me to take running easy too far on tired legs. Check minus.

So, overall, a good weekend of workouts. The real test, however, will be how I do back in Orlando where it's generally hotter & stickier. But that won't be for another few days :-)

Hope everyone's week goes well!