Website and Training Update

I updated the website this morning to bring more emphasis to the blog and twitter post. Just this past week, I had several people comment to me about things posted on the blog. Thus, someone other than my mom must be reading this thing!

When I get to Kona, I will do my best to get some daily post up. The post will contain comments, pictures and video’s of the days leading up to the race. I will do my best to get as many pro athletes and other triathlon “celebrities” on the site via photo and video.

With only five Saturdays remaining to race day, I could not feel better. I had a busy past two weeks of work with travel, but still got in my runs.

As an added bonus during my business trip, I spent time with my Sister and went on a bike ride with my nephew Ryan. Ryan is a preschooler and rides the bike like no other kid I know. He tore up hills like a future Tour star. It also happened that my Aunt and Uncle were passing through Pittsburgh at the same time, so I got to enjoy a nice dinner with them as well.

My riding is feeling good and I have a hard ride this weekend to test my legs. Tomorrow will be a 100 mile ride consisting of 4 x (40 minutes at Ironman Pace and 20 minutes at Half IM pace). I hope this equates to about 220 watts for the 40 minutes and 250 watts for the 20 minutes. No big run after the ride, so I will be focused on pushing the workout.

Yesterday morning before work was a great run workout. Again I did the 4 x 2 mile repeats after a 4 mile warm up accompained by a 3 mile cool down. I started off the first 2 mile interval at 6:36 pace, then dropped it to 6:30 with the last two at 6:20. Not as fast as last time, but I did them on the road with some rolling hills versus the track. My legs felt good and I could have done another one, but needed to be back early for work.

My swims are also picking up with my pace coming down to a comfortable 1:10 per 100 yards. My goal is to have this around 1:07 per 100 by race week.

No big kid events this weekend, so I will take advantage of the time to stack on one more big weekend of training.

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