[hmullett]

Well, I have to say that I'm getting not so scared of the marathon portion of the IM. I just did an 18 mile run in 2:52. I was shooting for 3 hours, and blew it away. The longest run I had done before this was 16 and I kind of hit a wall at mile 14.5, but then regained my composure. On this run, it was all business the whole way. It also helped that the weather was beautiful and my iPod was shuffling just the right songs (I think sometimes I have an iPod guardian angel that plays the songs that I really need to hear at that precise moment). I was a little sore and stiff from my crash a couple of days ago, but I'm really proud of my time! It calculated to 9:33/min miles. And the thing is, I'm still walking and I had some left in me.

Scott~ I kept a sports drink in my hand at all times, went through 3 bottles of it, used 3 Gu's, and drank Endurox recovery when I got home. Tonight starts a good carb load. :D I also tried to ward off pain later by taking Advil before and after the run.

Heather

[sfricks]

OK Girl... I'm starting to re-think my invitation to St Croix. I don't appreciate getting my butt handed to me ;). If you dare call the Beast a "speed bump" it's off! Seriously, great run! You're going to crush the Marathon. I'm seeing a 1:10-1:15 Sprint this weekend for IM. Go get 'em girl!

[hmullett]

Well, the last sprint that I did was 1:15, so I would love to down that time by a couple of minutes. At least I can lift my arm today so, I'll try the pool again tomorrow to warm up for Saturday. My coach emailed my schedule for the next two weeks, and I'm a little nervous.

Mon ~ 40 mile easy spin
Tues~ rest
Wed~ 60 mile bike/ 8 mile brick run
Thurs~ 100 mile bike/ 4 mile easy jog
Fri~ 3700 pool
Sat~ 30 mile bike/ 5 mile brick run
Sun~ 3500 swim

230 bike week.....:eek: But, now with my kids all in school, its time to get down and dirty. I have a massage already scheduled for next week, I think I'll need it.

Heather

[sfricks]

You're on you way to a quick Ironman! I'd kill to have that kind of time to train. I can only get up a 2-3 AM so many times before I start to de-motivate. Tomorrow it's a 6 mile run + 13 mile ride again. Saturday afternoon swim (I hope). Sunday 120 mile ride/3 mile run.

Keep hammerin'. Almost there!!!

[hmullett]

Well, I finished in under 1:15 (1:14.49). Still really stiff from the crash, but I went back through my past races and that's a PR. So, I'm pretty happy with that! My coach came in second for the race, he's amazing. I'm still waiting for the results to be posted so I can see if I moved up in the ranking. Last race I was 8th in my age group.

The run was really good, considering. No side ache today, and I really concentrated on breathing properly. Thanks for the tips, everyone.

Race on!

Heather

[sfricks]

Kick butt girlie!!! More details! Swim time? T1? Bike distance, terrain, time? T2? RUN? 1:15 is smokin!!! Thank YOU for the motivation to improve!!!

My Saturday swim probably won't happen. Ended up naked in the pool last night. It's 1:30PM and I'm STILL hung over :(

[hmullett]

woohoo

Scott, you're starting to sound like me!!! Naked in the pool? Sounds like I missed a good party!

Swim was rough for me today, my shoulder was hurting from the crash (actually, shoulder, elbow, forearm, and knee), so I took it a little bit easier than I have before. I finished it in 12:06 for 550 meters.

T1 was 2:05 (furthest from the gate) and bike split was 31 min (10 miles HILLY).

T2 was 2:30 and run was 26.46 (5k). All of this is grounds for improvement. I went back and checked my times from years past and I've improved by 12 minutes in the past 2 years. At least I know I can get better!

And, by the way, my official time was 15:02, still a PR. There were about 100 more people there today than the last race. Finished 8th in my age group again.

Heather

[sfricks]

You rock girl! You're going to C_R_U_S_H IMFL. Still great T's. Have you read my post on transitions? You might pick up a few pointers there. See my post "Life's a Beach" for my daily escapades.

[jwier92]

Yes, in a Sprint, T1 and T2 are so important. I have a local "hero" that I look upto and this year he could not do the one sprint that got me started, but he normally does. But my goal was to beat his PR for the course. Well, my swim, run, and bike were all slower, but very close. Difference was my T1 and T2 were way better, so in the end my time was better! I did it and it was T1 and T2 advice from Scott that helped!

[sfricks]

Thanks for the feedback! It's nice to know my bantering is having a positive impact.

[Hernan96]

Sidelined for the week. Came back from a weekend trip with Strep, Bronchitis and an ear infection. Not fun. Back to training next week.

[sfricks]

Sorry about the illness. Good luck in recovery. Take care of yourself.

[hmullett]

Bummer! Drink lots of water and rest up!

Heather