Well everything has been crazy lately and I completely missed the 90 day countdown for Lake Placid. It just got really, really, real and I couldn't be happier. Training has gone very very well. I almost said surprisingly but so far the volume has been right about what I was putting in for my last 3 half Ironmans. That being said I am awaiting my next block of workouts from coach Beth and not really sure what to expect. I would think bike volume is gonna go through the roof and run and swim volume will have about a 10% increase. I think my base is really solid and I will be able to handle all the distances that Ironman throws at you, now the key is learning to pace the race, nail the nutrition and achieve my two major goals for the race.
The pacing will come with longer bricks and a solid race day at Rev3 Quassy. The nutrition has been a work in progress and is being assisted with great products by Base performance supplements, Odwalla bars and drinks, and of course using Ironman perform which will be on the course come race day. As for my race day goals, they are sub 12 hour overall time and to run the marathon portion in under 4 hours. Sub 12 was always a goal from day one and I feel it is really achievable with all the work I have put in. As for a sub 4 hour marathon, this goal came about from a article in Triathlete magazine that said only 10% of Ironman finishers are able to do this. And while I think a sub 12 hour time is very credible it would be the icing on the cake to nail both of these goals.
Heading into the last weekend of this block and think this is gonna be the first really nice weekend that I can bike and run outside. On tap is a 3k swim on Friday, 2 hours steady bike on Sat and finish it off with a 16 mile run at 8:10 avg pace on Sunday.
“Excellence is not a singular act, but a habit. You are what you repeatedly do.”
