I have set my sights on Ironman Wisconsin on September 9th and even went so far as to purchase a non-refundable plane ticket, so it's ON! Time to go to the wisco disco and I'm quite excited that my pal Hillary will be making a stop there on her multi-ironman tour as well.
In the meantime, since I will not be racing Vegas 70.3 (also on September 9th), I realized the best thing for me to do is not race at Boulder 70.3 as it's a race at altitude would be pretty hard on me training, racing, and recovery-wise.
However, I'm still seriously considering a road trip out to Colorado to play with friends, train hard, and breathe the mountain air. I've never been to Boulder, or Colorado in the summer and this seems a great opportunity. AND, truth be told, I heard Kerrie is having a rager after the 70.3 and I have too much FOMO (Fear of Missing Out) to miss it. Let me know if anyone is keen for a road trip or needs a training partner in Colorado!
If I go, I'll come down from altitude in plenty of time to race Timberman 70.3 in New Hampshire on 8/19. Now that Boulder 70.3 is off the table, Timberman is perfect as it allows me a solid 4 week block right of focused training camp right now and of course I can't miss my Mom's first 70.3 in the 60-65 age group!
|2011 Timberman mother/daughter race weekend ;)|
So, until 8/19, it's all about going the extra mile. I have a couple bigger bike weeks planned....
|That's my serious-i-mean-business training face|
And I'm going "all in" at masters to get my edge back in the pool...which this morning involved quite the set. The main set includes a broken timed mile (in a 25 yard pool):
Warm up: 300 swim, 200 kick, 300 swim
Drill set: 4x200 drill/swim by 50s
Rev the engines: 8x100 on your base interval (1:20 for me...squeaked by)
The extra mile:
Swim 11 lengths, 10 lengths, 9 lengths, 8 lengths, 7 lengths, etc down to 1 length. Rest exactly 6 seconds between each segment. Swim each segment at a race pace, getting faster on the shorter segments. When finished, subtract 1 minute from your total time and you have the mile time for this set.
My time (after subtracting the minute) was 21:10.... Solid for me, but it was HARD work and I was thankful for John & Alan's bubbles ;).
cool down: ok, I only did 50 yards and got out ;)
TOTAL: 4100 yds.
So that's what I've got. How are you going the extra mile this week? (If you don't know, maybe you should try this swim set!)