I raced the police half marathon today.  It’s great to mix the training up and hit a hard effort, for the purpose of gauging fitness while challenging mental and physical limits.  I was happy how my legs felt, my only concern were my lungs – I had a rough spot in the middle of the race where I felt like I was breathing through a straw.  Problems breathing has been a long time issue for me,…always been hit or miss.  Anyways, it was a great effort and gave me some valuable information and confidence leading into my preparation for IM-Coeur D’Alene.

3hour bike to Bragg and home – was beautiful day today.  There were scores of cyclists out today,…funny how the numbers drop in a huge way come mid-summer.

Best,

Scott

Some good ends of some of my workouts this week:
Monday = 12km total swimming with 24x100m swim on 1:20, later in day (long course): 12x100m on 1:30, 10x100m on 1:40, 8x100m on 1:50 – descended 1:17 – 1:10

Today = 10km total swimming with 10x200m pull (alternate 3 on 2:35, 2 on 2:45), then this afternoon 20x100m pull (long course), 10x100m on 1:15, 10x100m on 1:20.

Getting a little crossed eyed….thinking it was smart to notch down the run volume to 100km this week.
Scott

The volume continues. This is week #3 averaging 150km/week of running. I’m swimming more than ever as well — 11km yesterday with the Dinos to boot, including more intensity than ever. Best thing about it that my body is responding to the overload. I have the experience to know what over-training feels like, and will look out for warning signs. As of now, I’m putting myself out on a limb and going for it. For the opportunity of bringing my confidence and fitness to where it needs to be in order to be a contender at Ironman, I feel it’s worth the risk.

Today I had a great 1hr45min tempo run, negative splitting it. Easy short swim afterwards as a flush, with core.

Then swam with the Dinos:

4x400m swim

8x200m pull on 2:40

16×100 [2x(3 on 1:20, 1 on 1:15, 2 on 1:20, 2 on 1:15)]

24×50 alterating(2 easy, 1 strong, 1easy, 2strong) on :50

Coach said that both swims on Monday are going to be rippin’ 2x7500m. If all continues on course, I’ll be giving the 15000m a go.

All continues to be great,

Scott