Thursday 2/4

This blog isn't exactly rolling along anymore. Right now the motivation to track workouts, and thoughts for that matter, isn't too high. Maybe it's cause I feel like I'm just buying my time until the weather breaks. Not that the weather has been awful this winter, so that's probably just another excuse. :)

Sat : easy run ~4.5
Sun : easy ride ~40
Mon : easy run home from work ~4.5. This one felt better than I thought it would. averaged around 8/mile just running along.
Tues : bike 40 min with 2x12'(4') hit 206watts and 211watts for the intervals. Will retest next Tuesday. Last test was 196 Watts for my FTP.
Wed : 7am Master's at East. 2600 yards with some 200s. Came in on the 200s in around 2:55. 2:50 for 200yards is 1 hour pace at IM.

Looking at the calendar....
15 weeks to my first tri (Summer Open)
7 more weeks of the Out Season. So that's 7 more weeks to raise my FTP and 5k pace. After that, I need to start adding some distance....but.....Canada is still 30 weeks away....I figure I only need about 12 weeks to ramp up the volume to give IM a good shot. (Last year, 12 weeks out of IM Lou, I was riding 3 hours with lots of FTP and zone 3 work. And my long run was 1:30)

So really what it might be is:
7 weeks out season : working purely on FTP and 5k paces
11 weeks build : adding volume to get to 3hr hard ride and 1:45 fast run....which would also leave lots of time each week to continue working to improve FTP and 5k paces.
12 weeks IM prep : add remaining volume (which won't be much) and start dialing in nutrition, pacing, and race practice. Oh and race!

Not ready to talk about race goals yet. Even though I think I know what they are. the short version is, if I train the way I know I can...I will podium for my age group in one of the Boulder races.

Enough rambling for now .....

Kia Kaha