IM - 4 weeks

Totals for week: Swim 6200 yards. Bike 85m. Run 21m.

Had some good and not so good workouts this week. Basically, I am tired. This is probably my last week of heavy training before I taper off. Am looking forward to taper. As a friend told me Sunday, "The main thing now is not to get hurt. You are in as good of shape as you will get between now and race day." Good advice from a 10th place overall finisher at Kona.

Mon, recovery swim. Swam 2000 yards. Felt good just to get in the pool and stretch out. Tues-Wed, off traveling. Thurs, bike 30m on trainer. Did ok, nothing special. Fri, ran 5m as tempo run. Ran real well. Ran 5m at 9:07/m pace. Have not done a tempo run in a while, so it felt good to let the dogs run so to speak. Ran 1m at 9:45. Ran 2m-5m at 8:58/m. Not bad!

Sat was a big day, maybe too big. Swam 4200 yards in am at 2:10/100 pace, or race pace. Did ok through first 3000 yards, then had to push to keep pace to finish. Finished strong though. Then biked 55m at 14.3 mph. Not good. Was supposed to bike 70. Started in hills for first 38m, finishing up Cavalier hill. Big hill! Then headed up the Trace for an "easy" 40m finish. Didn't happen. At 50m, decided to cut it short to 60m. At 55m, pulled off the Trace, called the wife to come get me. Only the second time I have ever called for bike rescue. Glad to reach her. I was only about 10-15 minutes from the house. Pretty tired afterward.

Sun, was supposed to run 20m, but only made it 16m before calling it a day. Was doing well through 10m, at 10:30 pace. Everything was fine. Weather was gorgeous. Had my bat man fuel belt loaded with special gel/ecap/water blend. Began to struggle to 12m, but still at 10:35/m pace. Tried to focus on one mile at a time. Made it to 13m, then 14m. Walked to 14.5m, then ran to 15.5m. Legs were hurting badly. Considered gutting it out at all costs, run/walk home, or running to 16m and stopping. Chose #3. Finished 16m at 10:58/m pace. So you can see how slow I was getting.

Pretty tired thereafter. Not too worried about it, just need some rest and I'll be ok. Already planning on training harder for IMAZ Nov. Will increase bike and run miles, speed work, and most importantly, some strength training. Nutrition is doing well. Still working on week day nutrition, but improving.

Looking forward to race day!!!