DO WORK

Well, the week's finally here! Just a few more days and then a bit of fun!

Focus this week will be to stay sharp and relaxed...

Monday:

Swim: Relatively simple day in the pool. An easy 1500 straight to warm-up, followed by a small set of 100's strong. That's about it...

• 1500 easy in 21:13(clearing 500's in 7:09, 7:04, 6:58)
• 200 stroke on 4:00 (3:45)
• 5 x 100 on 1:45 strong (1:19, 1:17, 1:14, 1:13, 1:11)
• 200 free cruise to end the session

Total Swim Time: 0:37:00 / 2400 yards

Bike: Easy ride today after lunch. Just a bit of sight-seeing. Beautiful day again. Was done with the ride and turned things off around 3:00 pm.

Several things to do now before I leave tomorrow.....

Total Ride Time: 1:08:00 / 21.6 miles

Tuesday:

Sorry about the delay. After the drive and misc stuff around PCB....I've had my focus elsewhere before the race. Now...on to a full update.

Run: Well, I drove down to PCB today....but this time I inserted a few short runs throughout the day. The day went as followed... Felt pretty good...and stayed loose during the trip.

• 3 hour drive 7 min run
• 2.5 hour drive 10 min run
• 2.5 hour drive 15 min run
• 3 hour drive 5 min run

Total Run Time: 0:27:00 / 3.2 miles total

Wednesday:

Tune-up workouts...

Swim: Swam with Ben from Blue Seventy today. It was good effort today. The wind was up and made the conditions a bit bumpy. Little bit of current too. Ehh...goods time though

• Swam out to the 4th buoy and back
• Swam 1 loop of the course.... (30 minutes)

Total Swim Time: 0:54:00 / 3700 yards

Bike: Ride with Ben out on course. Felt good. Did a bit of motor pacing with the cars. Solid effort all around. Nice way to loosen up the legs

Total Bike Time: 1:00:00 / 22 miles

Run: Run off the bike... Felt really good....ran on the course...

Total Run Time: 0:22:00 / 3 miles

Thursday:

Feeling a bit tired now. Good day to knock out a couple workouts and then get some sleep.

Swim: Swam again with Ben. Felt good....a bit tired which is fine. Was a beautiful morning with a slight off shore breeze....making the return trip a bit bumpy...

Total Swim Time: 0:30:00 / 1.2 miles

Run: Ran again on the course. This time I went 2 miles out and then followed it back in for a total of 4 miles. Wanted to keep things nice and smooth...very relaxed.

• Mile 1 - 8:09
• Mile 2 - 8:06
• Mile 3 - 7:51
• Mile 4 - 7:33

Total Run Time: 0:33:00 / 4.2 miles

Went staight home and went back to bed. Slept solid for another 3 hours. Looking to sleep a lot over the next 24 hours.

Friday:

Zero: Day completely down. Lots of sleep and relaxation. Focus

Saturday: (Ironman Florida Race Day)

Pretty good all around day. I kind of knew in the back of my mind that I might not have it "totally in the bag" for the run but I didn't let that deter me from trying to lay it all out! I stayed positive and opened it up as best as I could...doing everything I could to mix things around and get to the line as fast as possible. More on this in my race report.

Man was it a good day for racing. But like I told a friend...you really have to be on your a game here....So many competative athletes

Sunday:

Swim:

Easy in the Gulf for about 12 minutes

Run:

Ran easy on the hard packed sand for 12 minutes. Really opened things up and I felt pretty good.

Headed to Orlando tomorrow and then to Clearwater on Wednesday or Thursday...

More on the week ahead in next weeks blog. Including a separate Race Report for IM Florida.