Taking off the thong

Yet another sign of spring- the bike thong came off the bike and the Felt was dismounted from the trainer for its first outside ride of the season!

I found a GREAT 25 mile ride:



25 miles is about right for the first outdoor ride of the season. I was particularly interested to learn how my indoor training affected outdoor ride performance.

I took the ride easy, making sure that the HR stayed at approx 140 - 145 except for the bigger hills. In addition I stayed in the seat for 99% of the ride, working on leg strength up the hills.

I came in EXACTLY where I wanted to (1:30) which means I was averaging just shy of 17mph. This number is important because it is my target pace for the 70.3.

There was no significant exertion on the trip, and I came home feeling great. My legs do need some hill strength (which they weren't getting from the trainer) but it seems as though muscular endurance is right where it should be.

Hopefully there will be no more trainer rides. Who knows though, spring can be unpredictable.

Finally, in a nutrition test, I ate a Cliff bar at 1:00. Seemed to digest just fine.

12 miles (well, 11.8) and some pain

A nice route on an almost-spring day made for 1:45 hour run. I had a stated goal of running 13 miles by the end of March, but:

1) Coach Chris doesn't recommend it
2) After the run today I know that there won't be any issues running the 13 miles by itself (there may be other issues that stem from 4 hours of exertion prior to that run, but that is a different matter).

I still get depressed about my times (8:45) but at these distances I am still nearing if I can do it, rather than how fast I do it.

A little pain in the left knee, but hey, the pain the back is gone because of it!

Building Base

I am trying to work up to longer training sessions. The lower back pain, and my family responsibilities, have probably been the biggest challenge to increasing volume.

I have worked up this week to 1.5 hour sessions.

Chris Ruser has suggested that I only need to be reaching 11 miles on the run. At least I can put a check in that box.

70.3 change in plans

Peter Fitton agreed to do the Ironman 70.3 in Rhode Island this summer. July 12 is the big day.

Also, the back pain that has plagued me the entire month of February is dissipating. Just in time, for if I am going to do this Half IM I need to start getting official.