Top of the Key

Kona is tomorrow…the Ironman World Championships.  I’ve been watching the video/audio updates daily.  Craig is racing tomorrow with 3 broken ribs and some missing teeth from being hit by a car about a week ago.  It’s going to be tough for him to race, but he’s got a little ‘crazy’ in him, so he’ll still race hard.  I’m sending all I can his way so he finishes.  Also, Jeff Keil will be racing, could be top amateur in my age group, 35-39.  And one other person whom I know, Paul Bedard.  He was the guy featured a few months back on Ironman.com, the guy who owns an alligator farm in Wesport, MA..my hometown.  So wishing all of them good luck.  You can follow along online tomorrow morning at Ironman.com.

Thursday: Swim-3000yds/Run-8 miles/Bike-62 miles
Swam masters, then stuck around after to get more yardage.  Been trying to stay on my race pace more to get that feel.  So far, so good.  Ran 8 miles easy on the dirt trails.  Then late afternoon rode outside to do my z4 mileage for the first time, been doing it all at the Center on the trainer with Craig.  But now that’s over, just buried my head and suffered through 3×20min blocks.  Ass-kicker.  I was toast last night

Friday: Run-12 miles/Swim-1500 yards
Not very excited at first to be running again today, on the track, but flipped the switch and my mental focus changed.  Tim had me run 6×1 mile repeats on the track with about a minute rest in between.  The goal was to run 7 min pace, but don’t look at the watch until I was finished.  Really dug into these mentally to absorb what it felt like to run by feel at a pace I thought was 7min.  A good test for the mind.  I averaged 6:57 min/miles, hr about 160 (for me, that’s low z3).  Had to hold back on the final 200 meters to maintain pace, because I felt the urge to pick it up…just habit I guess.  Ran to the gym to meet up with Jess (the pool jogger/pull buoy swimmer these days).  I swam nice and easy today, and realized I’d be swimming 4 straight days.  There is something to be said for frequency, as I’ve been in a groove lately for swimming strong.