5 Weeks Out!

Had a light week, finishing with Boulder Peak on Sunday.

Boulder Peak....the short version. New Bike Rocks! MAF/AeT training works. 9 minute PR.
Swim - Wasn't the best swim. Took a pretty good shot to the nose right at the start. It took me till almost the first turn to get myself together again. Just went for the long relaxed strokes, long glide, and being smooth. Kept drifting to the right, I'll need to practice my sighting a few times between now and IM. I even stopped at one point to pee...and still ended up with a nice swim split.
Bike - Wahoo....love the new ride. QR Lucero Lite. Got the frameset on clearance and moved my parts over to it. Fits great, rolls nice, handles just right. It's a pretty easy bike to ride. I'm looking forward my long ride this weekend. Made to the top of Old Stage in decent shape. Got the 10 mile mark on Left Hand in 35 minutes. Pretty weak, but I haven't been riding fast in training, so I just let that go and focused on being aero and turning it over. Was out of gear on Left Hand and Nelson, but I'm geared to Ironman with a 50/12 as my biggest gear. I would spin out at about 33mph. So for shorter races I'll have to get an 11/23, but for IM I think the 50/12 is plenty. Made the last 16 miles in 38 minutes (25.2 mph). I'll have to check the numbers and see what my pace was from 63rd back to the res. I did see 1:10 at 25 miles. All in all, a great ride for me.
Run - I knew this was going to hurt. I was right :) Was running low 7s and keeping it together. Around 2.5 miles I wasn't feeling very good, and I saw Kerri W coming the other way, she was in her Wonderwoman suit. I asked myself, what would Kerrie say if I told her I wasn't feeling good. I almost laughed out loud when I thought of the answer...I bet Kerrie would say "Stop being a p*ssy and HTFU!" Ha! So I did...and ended up negative splitting the run. There's going to be some pain and discomfort at ironman, so I figured I might was well practice now.

It was a good day for me. I wanted more, but I always do. Fastest time ever at the Peak and a good solid even effort.

The plan from now till IM is to ride as much as I can, get in a few more long runs, a few longs swims and call it good.

Kia Kaha

Old Peak Results
2001 - 29:08 / 1:59 / 1:17:06 (20.2) / 1:19 / 49:00 (7:54)/ 2:38:31 - 70 of 172 / 352 of 1199
2002 - 27:10 / 1:52 / 1:15:47 (20.5) / 0:39 / 50:08 (8:05)/ 2:35:37 - 63 of 165 / 314 of 1195
2003 - 27:42 / 2:02 / 1:16:37 (20.3) / 0:39 / 47:56 (7:43) / 2:34:58 - 52 of 157 / 322 of 1338
2005 - 29:22 / 1:23 / 1:18:48 (19.7) / 0:59 / 48:49 (7:52) / 2:39:22 - 54 of 163 / 325 of 1408
2008 - 25:46 / 1:17 / 1:13:12 (21.3) / 0:53 / 44:32 (7:11) / 2:25:53 - 23 of 165 / 114 of ?