[Rosshole]

I am signed up for the Spirit of Racine HIM on 7/20/08. This race will start with a swim in Lake Michigan for 1.2 miles, followed by a 56 mile bike leg around Racine County, and finishing with a half marathon (13.1 miles).

Now that the weather has shifted to being warmer up here, I can start logging some serious miles. My training plan is as follows:

Sunday - off day, rest and relax
Monday - Strength training / Short Swim
Tuesday - AM Short Run ~5 miles / PM Short Bike ~27 miles (speed work)
Wednesday - Long Swim
Thursday - AM Short Bike (<20miles) / PM Long Run (up to race distance)
Friday - off day / rest and relax
Saturday - Long endurance ride

By keeping the short workouts where they are, and slowly increasing the long Swim/Bike/Run, I should be able to complete the race in under 5:30 (my current goal)

After this is done, i am switching almost entirely over to running as I prepare for the Milwaukee Lakefront Marathon 10/5/2008.

Of course, this is a all just a warmup for my tentative IronMan WI 2009 entry.

As I stated in SATimko's thread, I have reached my highest weight ever (223lbs) this past winter. This was from a combination of not enough base training/too much weight lifting/and poor eating and drinking. As of now, I am down to 210 and am shooting for a race weight of 180 in July (and hopefully even leaner for the Marathon in October)

I know that Mr. Win is going to pop up and tell me that I should be taking supplements/vitamins, (which I eventually will). But if anyone has any comment/advice, please, post away!!

 

[Mr. Win]

Hah- I still need that aero bar. The weather has been great and I've been riding more... saw a girl die the other day, looks like she didn't stop at an intersection so be careful out there.

On a happier, slightly more relevant topic- What pace are you keeping on your rides and runs? I've started my training harder again, getting my run/bike endurance up.

To keep to my calling I would REALLY HIGHLY recommend a coenzyme B-vitamin for the time being. Helps turn food into energy

 

[Rosshole]

I am currently riding about a 18-19 mph pace, which I hope to have about a 20-21 mph for the race, (I need to log some miles)

my 5 mile runs are at only 8:30 min miles, with longer runs ending up around 9:00, I hope to have these below 8 by race time and my marathon goal will be 8:00 min miles.

 

[on2it]

hey good luck mate.. top marks for getting involved in the events!

 

[Rosshole]

Thanks! It is hard work, but it gives me an outlet for my aggression.

 

[Kooldino]

I was thinking of starting running again...but oh, MINE KNEES!
Maybe I'll ride a bike.

 

[Rosshole]

I was thinking of starting running again...but oh, MINE KNEES!
Maybe I'll ride a bike.

You can always try finding a crushed gravel rail to trail path. These are a lot softer and easier on your knees. Treadmill running is always an option, but that shit is way too goddamn boring for me.

 

[Rosshole]

Hah- I still need that aero bar. The weather has been great and I've been riding more... saw a girl die the other day, looks like she didn't stop at an intersection so be careful out there.

On a happier, slightly more relevant topic- What pace are you keeping on your rides and runs? I've started my training harder again, getting my run/bike endurance up.

To keep to my calling I would REALLY HIGHLY recommend a coenzyme B-vitamin for the time being. Helps turn food into energy

I still have the aerobar with your name all over it!!

 

[Rosshole]

I did another sprint Triathlon yesterday .3 mile swim, 22 mile bike, 3.1 mile run 1:42:52 51/530 3rd place in my age group