Deciding whether to do this again

?????????

Week of March 3

Mon - short run after work.  3miles, over the track, 24 min...fastest time on that course in a while.  Knee pain has moved.  More of a dull ache above the knee, in the lower quad.  Much better than the sharp pain behind the knee cap.

Noah came over and we got his bow glued up and in the oven.

Tues -

Wed -  F4 Spin -

Thur -

Fri -

Sat - in Estes with K

Sun - in Estes with K

Work has gone better...mostly cause I'm being more gentle on myself.  Its crazy...lots of egos, lots of fear and panic and finger pointing.  I have done a better job at communicating the work I am going to do.  And letting the rest go. 

Wk of Feb 24th

Mon - 

Tues -

Wed -  F4 Spin -decent shot at it ... unable to do the big gear stuff

Thur -

Fri -

Sat - stupid cold and snowy

Sun - day off...lots of naps.

I don't remember most of the week for workouts.  Another horrible week at work.  (yes, the same as the week before this)

Week of Feb 17th

Rehab week on the knee.  Will roll out and stretch quads, lower legs and hip flexors/psoas 3 times  per day.  If after this week, I'm still dealing with knee pain, its off to find a PT.  I figure this will work because massaging my quad and stretching my hip flexors brings immediate relief. 

Mon - 

Tues -

Wed -  F4 Spin - lead the workouts

Thur -

Fri -

Sat -trip down to Swim labs

Sun - day off...lots of naps.

I don't remember most of the week for workouts.  Another horrible week at work.

Week of Feb 10th

Mon - Treadmill run evening.  4.8 miles, interval program. had lights off, TV on on the Olympics and music.  Set the mill for 54 minutes and 7.6 mph.  the peak intervals were 1:45 at 8 % at 7:53 pace.  the rests were pretty long.  Not sure if I like that program or not. 

Tues - nothing...worked too long.
(planned spin. MS: 15' (4') @ 95-100%/Zone4/Hard, 20' (4') @ 95-100%/Zone4/Hard, 15' (4') @ 95-100%/Zone4/Hard.)

Wed -  F4 Spin - MS 5x5'(3'), at 155W, 165W, 185, 205W, 235W (this was on a spin bike at Rally, so those numbers are optimistic.  But the effects were legit)

Thur - 45 min. 5 miles. At lunch from the office.  Warm day, ran in shorts.  lots of walk breaks.
alternative (MS: 3 x 1 mile (5') @ 5k Test pace (7:20/mi) with full recoveries between each)

Fri - nothin'

Sat - Stubbed my toe...dumb ass.  bruised.  Inside Bike 1:15. Main Set: 3x30 min at 135W steady.


Sun -  stupid knee.  left knee, above and behind knee cap.  sharp pulling twinge/pain.  Made it two miles and never loosened up!.  Had to stop and massage every 5 minutes to get home.  walked most of it.  Very frustrating as other wise I am feeling pretty good.

Week of Feb 3rd

Mon -Treadmill run at lunch.  4 miles, hill workout, level 4 at 9min/mile pace.  Massage in evening.

Tues - rest

Wed -  two F4 spins.  4x1'/1' ~150W/Z1, 4x1'/1' 160W/z1, 1x6 min Zone 4. 3x 30"/30" `180W


Thur - Run 5.5miles on the treadmill.  left knee hurt at beginning and end.  11x400 at 7:28 pace.

Fri - off

Sat -F4 run on the ice. 4.5 miles (also very chilly form clinic for IM folks)

Sun - spin inside.  5x5'(3') around 185W for the ON. Then 8' at 145W.

Ironman thoughts

For me to have a good race day:

Be patient and enjoy being out there.
Get my FTP up as high as possible through the end of April....then practice riding at 75 to 85 % of that.  150 Watts should get me close to 20 mph.  180 Watts is good for 22.5 on those roads with decent weather. 
For the run, being smart on the bike is the biggest factor.  For run fitness, its the same as the bike, work on my 5k/10k speed through April, then practice running at 75 to 85 % of that. 

Patience and Consistent Work are my keys. 

Not worried about the swim.  I did some swimming last week.  Considering I've had 2 years out of the water, I am swimming well.  I broke 80 for my swim golf scores.  My best strokes per length was 12.  15 was were I settled for 200s.  So the swim form is still there.  It won't be too hard to add the fitness for a 1:O-something swim.

I'm  hesitant to post any goals for the race, other than, "perfect execution".  I'll know more in a few months when I have more field test data and some races under my belt.

Kia Kaha