08/16/07: News Announcement & a Training Update

First the news: We're having a baby! :)

Priorities are important....Triathlon's just a sport...having a baby and a family is real....so, with that said, I'm glad I signed up for an IM when I did, since it'll probably be my last for a bit.....Both Lori & I are really excited and I'll put some updates here, although most will probably be on our new baby blog.....

Since this is a training blog....on with my training update....

I moved some workouts around this week so that I could split up my long run and ride. Doing both in consecutive days has been too much.

This week started out with a 1:15 form ride on my trainer and a swim Tuesday night. When I showed up to swim practice on Tuesday, I had a great birthday present waiting for me: Benji, our new masters swim coach. Benji has a phenomenal coaching resume spanning 20 years and really "gets it" when it comes to massively improving form and balance in the water, and that triathletes in the pool could care less about doing im sets.

I lost track of the distance once we started doing hypoxic swim sets (lots of swimming, very little breathing), although they were fun. I'm guessing we got in 2300-2500 yds:

wu: 150 (I got there a few minutes late)

After some talk about using a 3/4 catchup stroke,

10 x 100

3 x (2x100 kick, 100 swim)

Misc hypoxic sets

Fun swim and I'm grateful Benji agreed to coach us!!

Last night I did my long 2.5 hour run, instead of trying to do it on Saturday.

Running on slightly fresher legs and avoiding the rediculous heat we've had lately seemed to make a BIG difference. I intentionally took it VERY easy for the first 5 miles or so, keeping my pace in the 9-10 min / mile range, planning on a negative split.

My hr stayed in zone 1 for first 5 miles. I picked up the pace a little, pushing my HR into zone 2 for the rest of the run, keeping my pace in the 8:30 - 10:00 range.

Nutritionally I drank a boost (240 calories) an hour befure the run, and took 2 lava salts (electrolytes)about 15 minutes before I started. During the run, I took a couple of sips of water every 10 minutes. I took another 2 lava salts with a gel 45 minutes into the run, and a second gel at 1 1/2 hours.

Overall the run went well. I ran 15.95 miles in 2.5 hours, for an average pace of 9:24, with an average HR of 153. A good solid run. The last 1/2 hour or so I definitely slowed down a bit, which means I probably could have used one more gel at 2 hours, giving me some extra energy for the last 15 minutes...I'll try it next time.

When I got home I had a Recoverite and went to sleep, since I got home from the run at 10:30.....

This morning was a quick 30 minute zone 1 recovery spin on the trainer, which I REALLY didn't want to do, although I felt much better after, which I knew I would....

Looking at the rest of the week, I have a group swim tonight, a zone 2 run tomorrow, and then it's off to ride hills in Clermont for 4.5 hours on Saturday. Finally, Sunday finishes off this 15 hour week with an hour form run and an ocean swim with the hammerheads. Oh yea, and lots of baby planning...... :)

Live with purpose...Enjoy the adventure.....