This week is the first week of my training cycle for Kona.  I’ve spent the last 8 weeks or so with my training in a holding pattern.  I’ve done a few hard races – but I’ve really been limiting my training to the 15ish hour or so range since IMAZ, with the first two weeks pretty much off.  I’m very fit, but not “sharp”.

Last week was pretty interesting, I did the High Cliff Half Ironman.  Early in the week I was contemplating how much I really wanted to do this race – I was feeling a bit tired, and not super motivated.  In the end I decided to go for it and see what I had.  Saturday as I was packing for the race I discovered a horizontal crack in my bike’s seat mast.

After freaking out a bit, I headed to Emery’s to see what they could do for me.  Turns out they were able to move all of my equipment over to a new frame of the same size and model at no charge – since the frame was covered under warranty.  They even got it done that same day so I could race the next.  Great guys!

The race went well, I beat my time at High Cliff from last year by about 2 minutes.  I had a great swim, an awesome bike (8 minutes faster then last year), but a “bleh” run.  Around mile 5 I had to make a choice between push it to keep up with speedster Terry Labinski (who ended up winning) or risk quad cramps forcing me to walk, or worse.  With Hawaii being the focal point of the year I decided it was best to slow down a bit.  I ended up crusing in with a 1:36 run, which just happens to be the time I only dreamed of running just a couple years ago; and now I cruised to that.  What a difference a couple of years makes.

Back on the subject of Hawaii, training has started for it.  So far this week has been great – I’ve had some great rides so far, and a couple good runs.

  • Monday
    • Easy Swim in the PM ~ 1,000 LCM
  • Tuesday
    • AM: 3,000 SCM – IM work
    • PM: 1 hour 50 minute EZ ride, with 15 minute run
  • Wednesday
    • AM: 6 mile (45 min) run – Super hot and humid – was pretty tough
    • PM: 2:30 Aerobic Ride
  • Thursday
    • AM: 3,100 SCM – 200/400/800/400/200
    • AM: 2:30 Ride – 2×4.5 mile Zn4 intervals
  • Friday
    • AM: 10 mile run (1:09) – Zn 2 effort was perfect running weather
    • PM: 3 hour ride planned


  • Saturday
    • 1 hour swim, 2:30 bike, 30 minute run – Zn 2
  • Sunday
    • 4:30 bike, 45 minute run – Zn 2 with a couple Zn 3 efforts

That will put the total for the week right around 23 hours, pretty good for a first week back – fairly light on the running, but after the Half Ironman last weekend, I want to give my legs some rest.  Hopefully, my body will remember how all this works and will be sharp to take some wood to the course in Racine.

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