Mount Lemmon Half Marathon Race Recap

Earlier this year, I was looking around on Facebook when I came across a post from Muscle Milk.  This post said that they were going to be sponsoring a race in Tucson, AZ and that the first 80 people to contact them would gain not only a free race entry, but a hotel stay and dinner the night before the race.  I sent in my email first, then checked with the Wife second...I figured if the race was free, she wouldn't say no!  Well, I was able to get one of those free entries, and this past weekend I participated in the half marathon!

The Muscle Milk vehicle at the finish line

The official race logo

TRAVEL

We headed on down to Tucson early on Saturday morning.  We planned to get there around noonish, and figured we'd have some lunch and then hopefully check into the hotel a little early.  Well, due to things beyond our control, lunch ended up being quite a chore, and we eventually ended up at Subway (which is mighty tasty!).  After lunch, we headed over to the hotel to try and check in a little early, only to find out we needed to kill about an hour and a half because our room wasn't ready.  We went to the expo for a bit, then headed over to TriSports.com to do some shopping.  On our way back, we called the hotel to check on our room, only to find it still wasn't ready.  So we stopped off at Trader Joe's to pick up some dinner for the Wife and my daughter (I was attending my included pre-race dinner).  We got back to the hotel at about 3:05 pm (we had been told that the room would be ready at 3 pm), and big surprise, our room wasn't ready.  So we gave up on killing time and just parked our butts in the lobby for another thirty minutes until our room was finally ready.  Once we finally had the keys in our hands, it was time to get to the room!

We were staying at a Sheraton Hotel, the official race hotel

The room was actually very nice.  There was a separate room with couch, desk, tv and fridge/sink/coffee maker area.  My daughter, as you can see from the above picture, had a great time checking out the bed.  The next few hours were spent relaxing and killing time until I was supposed to go to the pre-race dinner.

PRE-RACE DINNER

The pre-race dinner was part of the freebie deal that I was lucky enough to get.  I hadn't had the chance to attend any of the Muscle Milk training runs that were put together for the group, so this would be the first time that I was going to meet the other runners that also scored this sweet deal.  I walked on over to the conference room, only to find that there was only 2 other people there.  No worries, I had carbo-loading on my mind.  Slowly, a few more people gathered in, and there ended up being around 50 people at this dinner.

The dinner was pretty good.  It included a nice little salad, 2 different types of pasta noodles, 3 different types of sauce, and breadsticks.  And of course, it was all-you-care-to-stuff-your-face-with.  I have learned from my previous races, so I only helped myself to one plate (those of you who know me, I know you don't believe that last statement, but it's true!  Only one plate!).  I ended up at a table with 3 people who were also part of the free Muscle Milk deal (and also did the race last year) and another girl who came all the way from Florida to run up this mountain.  She must have lost a bet or something.

I mostly sat and listened to the others talk, and really only chimed in a few times to tell them about ActiveAmbassadors.com and Team Marathon Bar.  I was done with dinner and in bed by 9 pm.

RACE MORNING

My alarm went off at 3:00 a.m., and I think I finally rolled out of bed at 3:15 a.m.  I immediately began my pre-race breakfast ritual, which was slightly different because I forgot my bagel...crap!  I made myself a cup of coffee, ate a banana (instead of my bagel...), and enjoyed a delicious Marathon Bar.  I tried to be as quiet as possible, but somehow the Wife and my daughter still woke up.  It was actually good that they did, because we had the chance to take some pictures before I left and they started getting ready to meet me at the top of the mountain!

It's soooo early!

"What am I thinking!?"

Getting to the race start was a bit of a mess.  Nowhere at the expo, or online, was there a map of where the buses would be picking us up.  There was an address, but that address was for an entire medical center.  Luckily, there was enough runners who knew where they were going, and I just followed the crowd.

We were told that buses would run continuously from 4:00 a.m. - 5:00 a.m., with the last bus leaving promptly at 5:00.  I figured I'd get on the bus at about 4:30, which would leave me some time at the actual start line to use the bathroom and whatnot.  Well, apparently the bus drivers had a different plan.  They all waited to leave at the same time, which was 4:45 a.m.  There were a bunch of runners who came walking up as the buses were leaving and ended up having to run to the buses so they wouldn't get left behind!

But the time the half-marathon buses made it up to the half marathon starting point, it was 5:50 a.m., and the race was supposed to start at 6:00 a.m.  That's not much time to get prepared.  Well, 200 or so of us runners got off the buses with the same plan in mind...use the bathroom one last time.  The only problem is that there were only 5 port-o-potties for all of us runners.  Looks like I'll be starting late!  The emcee finally realized that nobody would be starting on time and delayed the half marathon race start until 6:15 a.m.  I think I was ready by 6:10 a.m., so I had a few minutes to check over all of my stuff and make sure I was ready to go.

THE RACE

My initial plan was to run this half marathon a lot slower than normal, since it was uphill.  I had been training to hold a 7:00/mile pace on flat ground, so I figured somewhere around 9:00/mile would be good.  It would probably have made more sense for me to actually do some hill training and figure out what really was a good pace.  No big deal though, I wasn't really expecting much for this race.

By mile 1, I was somewhere in the top 10 or so, and it didn't really seem like anyone was going to be making a move any time soon, so I just tried to lock in my pace and focus on keeping my heart rate and breathing controlled.  By mile 4, only a couple of kids (and I do mean kids...they were 15 years old!) had passed me.  One of those kids actually dropped a $20, and I felt I'd be the nice guy and pick it up and give it back to him.  Talk about the wrong time to stop!  It was pretty hard to get started again, uphill.

Somewhere around mile 6, I was passed by someone, but I locked onto them and ended up passing one of the people that was in front of me.  After that, there wasn't really much change until near the end of the race.  Somewhere in the last mile, I caught back up to one of those 15 year old kids.  The other one was still kicking my butt.

You can see on the elevation chart below that there was 2 nice downhill sections.  I failed to remember that at the end of the second downhill, right before the finish, was one last uphill.  This last hill about killed me, but, I made it through, and actually had some company for the last little bit...

The elevation profile from my Garmin...2,786 ft of climbing all together!

The course map, from my Garmin of course.

My daughter, who I can't believe was awake this early, waiting for me at the finish.

Trying to make it up the last hill!

I decided to take my daughter with me through the finish!

If you enlarge this photo, you can see that she thought it was pretty fun too!

At the time, I thought it was a great idea to pick up my daughter and take her across the finish line...I forgot that I had just run uphill for 13 miles and my legs were dead.  Oh well.  Here's the video of that finish:

My finishing time was 1:53:04, which is nowhere near my PR half marathon time, but this was uphill!  I'm definitely happy with that time.  And as an added bonus, I finished 13th overall (11th male overall), and 2nd in my age group!  

My daughter holding up the finisher medal

A close-up of the medal

I was pretty surprised with this result.  I was even more surprised that there were trophies for the top 3 of each age group!

The preliminary results had me at 14th overall, and the official results moved me up one slot to 13th

My 2nd place in the M25-29 age group trophy!

BONUS GOODNESS

One of the coolest parts of this race was the views during the race.  I didn't carry a camera with me, because I figured I'd end up falling over an edge or something stupid, but the Wife took quite a few pictures.  Before the race, while she was driving up the mountain, she went with a crazy camera-out-of-the-sun-roof approach, with actually took some pretty cool pictures!

Yep, that's the moon way up there!

Once they made it up to the finish area, it was time to take some photos of the surroundings!

My daughter peaking out through the sun roof (I can only assume that the car was parked at this point!).

See that little blue tent near the middle of the picture?  That's the finish line!

After I had received my little trophy-guy, it was time to head back to the car, drive down the mountain, and pack up at the hotel to head home!

Walking back to the car...

 The rest of these photos were taken by the Wife while we drove (I drove, she photo'd) down the mountain:

Pretty cool views!  So with that, this race recap is finally complete.  I hope you enjoyed hearing about every little detail from this race!

IMAZ Training - Week 39

Week 38 was pretty successful.  I had the chance to head to to Tempe to ride on the IMAZ bike course, and also raced in the Mount Lemmon half marathon (race recap coming Wednesday!).  This coming week is going to be, I think, my last century ride and last 20+ mile run...it's almost time to taper!  So, here's the plan:

Monday - Run :45.

Tuesday - Swim 1:00.  Bike 1:30.

Wednesday - Swim 1:00.

Thursday - Swim 1:00.

Friday - Bike 112 miles with 8 mile BRICK run on IMAZ bike and run courses.

Saturday - Rest, or easy swim.

Sunday - Bike :45.  Run 20 miles.

My 1-mile repeats workout

On Tuesday, the day before I headed out to Tempe to ride on the IMAZ bike course with The Captain and Old Wise One, I did a fun and exciting run workout.  This run also happened earlier in my training plan, and I was absolutely not able to complete it.  I knew it was going to be a tough one, even though it was really short.  So I got my battle garb on and prepared myself to run.

Like a lot of my runs, unfortunately, I would be completing this run on the dreadmill.  I secretly have grown to like the treadmill, and actually prefer to use it for my speedwork days.  Once I was all set up, I pushed that start button and got to work.

I did the same thing I do for every run, unless I'm trying to simulate hills, which is set the incline on the treadmill at 1.0.  I followed my typical warm up, but extended it slightly, since I knew that I was going to be asking a lot of my legs...I wanted to make sure they were nice and warm!  My warm up is this:

1:00 at 6.0 mph

1:00 at 6.5 mph

:30 at 3.0 mph

1:00 at 7.0 mph

1:00 at 7.5 mph

:30 at 3.0 mph

1:00 at 8.0 mph

1:00 at 8.5 mph

:30 at 3.0 mph

1:00 at 9.0 mph

1:00 at 9.5 mph

:30 at 3.0 mph

:30 at 10.0 mph

:30 at 3.0 mph

:30 at 10.5 mph

:30 at 3.0 mph

:30 at 11.0 mph

and lastly about 2:00 of walking at 3.0 mph before I begin the fun stuff.

The main set for the day was pretty simple: 1-mile in 5:41, followed by 400m of walking.  And this was to be repeated three times.  Basically it was three 1-mile sprints.  A 5:41 mile is roughly 10.6  mph on the treadmill I use, so that was my goal speed.  For the 400m of walking, I would be setting the speed to 3.0 mph, which comes out to 5:00 of walking for recovery.

The first 1-mile sprint wasn't too horrible, but I knew it was going to be pretty rough trying to get through the other two.  I had eaten a decent sized lunch about 3 hours before this, but I guess my stomach was digesting the food a little slower than normal.  I had some pretty severe cramps!  Mile 2 was even tougher, and I just wanted to lay down on the ground and rest for the 5:00 walk, but that was not what the workout called for.  When I started mile 3, I wanted to cry.  I did everything I could to avoid just staring at the display screen because that seriously makes time go by slower, it's a scientifically proven fact.  After having an out of body experience, I made it through all three sprints!  It was quite possible one of the hardest workouts I have done in a while.

Normally, when I'm doing a run workout, even sprints, my heart rate will peak somewhere around 170-172 bpm.  It's not very often that it drifts about that level.  Well, here's the graph of this particular workout:

Click on image to zoom

What you will notice is that there are four distinct bumps.  The first is the warmup, and the next three are the sprints (with the last one having a short little dropout of the HR, probably because my shirt was completely soaked!).  During the first sprint, my HR peaked at about 172.  During the next two sprints, my HR got as high as 178 bpm.  Crazy!  I'm not sure that I've ever gotten my HR that high and been able to sustain it to finish the workout.  But I'm glad I did, and I'm glad I actually finished this one!

Thanks for reading!

Weekly Training Tip - Preview the course

This tip should really be something that goes without saying, but a lot of people actually don't do this!  If there is any possible way, I highly recommend that you go out and preview whatever race course you will be racing.  Whether it's a swim, bike, run, all of the above, or whatever, there is a ton of information you can gain from getting out there and doing the course prior to race day.

For swimming, if you can get in the water and figure out some large objects that are easy to see to use for sighting, instead of the buoys that are typically hard to see.  You also get a feel for the water and whether or not it's choppy, cold, dirty, clean, whatever.

Biking on the course will allow you to learn first-hand when you can push and when to relax.  There may be times that seem flat to your eyes, and yet are actually a gradual incline.  Or maybe there's a hill with a curve on it, so you can figure out how long the actual climb is.  You also get to learn the condition of the road and if there's any large potholes or dangerous spots to look out for.

Running early has similar benefits to biking.  Another added bonus is that you can figure out which way the course actually goes, so if you find yourself alone at some point in the race, and by chance the course is poorly marked, you still have a general idea of where to go!

There are a ton of other benefits to getting out on the race course prior to race day, and I'm sure you can probably think of some that I didn't mention.  The point is, there are a lot of benefits.  It's that simple!  So next time you have a race coming up, and assuming it's possible to do so, go practice your race on the course!

Biking the IMAZ course

Today, I headed on out to the land of Ironman Arizona, otherwise known as Tempe, AZ.  Joining me for the day was The Captain and Old Wise One.  Our goal for the day was to ride for around three and a half hours on the actual IMAZ bike course.  We didn't necessarily have any goals in mind, other than riding around for the agreed upon amount of time.

As we were packing up the bikes, I noticed that my rear tire had a pretty severe gash in it.  I didn't feel like trusting my tire to not explode while we did our ride today, so I had to quickly swap out the rear tire for an old one (I'm glad I held on to a few of my old tires!).  This annoyed me just a little, because now I have to go buy a new tire for my rear wheel, even though I have a brand new bike, including a new rear tire, on it's way to my local bike shop right now.  Doh!

We pushed off at about 9:15 a.m., and found out pretty quickly that there was definitely going to be some wind for our ride.  Nothing too crazy, just a steady headwind to make going up a gradual incline even that much more fun.  On top of the little bit of wind, the high temperature was expected to be be around 95 degrees.  Oh well!

We started in the same place that the transition area will be set up and actually rode the exact bike course from end to end.  We knew we wouldn't quite have enough time to do two full laps, so we did the middle section an extra time before heading in for the day.  Once it was all said and done, we averaged right around 18.1 mph, which was pretty good in my opinion!

It was a pretty fun day, getting to ride with The Captain and Old Wise One for the first time (at the same time, that is).  And since we're all signed up for Ironman Coeur d'Alene, we're probably going to be doing these types of rides more often.  And we planned another exciting Ironman Arizona bike course ride for next week, where we're planning on doing the full 112 miles, and possible a lap on the run, depending on how the day goes.  Thanks for the great ride fellers!

Thanks for reading!

Eric Byrnes! It's almost Ironman time!

You may remember a while back I shocked the world with the world wide announcement that Mr. Eric Byrnes (yes, that speedy son of a gun that played for the Arizona Diamondbacks) was going to be racing in the 2011 Ironman Arizona.  Well, I made a couple of attempts to contact Mr. Byrnes because I wanted to pick his brain and find out just how excited he is to be making his Ironman debut in Arizona.  Apparently I don't have the connections and pull that I thought, because I received no response.  On that note, the rest of what you read in this post is complete speculation.

If I had to guess, Eric Byrnes just finished up doing a 100-mile bike ride, followed by a brick run of about an hour or so.  And chances are that he didn't even break a sweat.  He doesn't strike me as the kind of guy to take something, or anything for that matter, lightly.  When he played for the Diamondbacks, he was always giving 100%.  Now that he has transitioned out of the baseball world and is dabbling in the triathlon world, I'm sure he's doing the same.  He probably has found himself a wonderful coach and some top-notch training partners.  True, when he played baseball, he didn't really have a typical triathlete body.  But I'm sure he's slimmed down a bit and I'm guessing that he has very strong cycling legs.  He also strikes me as the kind of guy who won't stop unless his heart stops.  

But the all-important question is:  Has Eric Byrnes been training enough?  I'm sure he has been.  In fact, if I had to throw out a finish time prediction, I would put his finish time very close to what I'm hoping for...twelve hours.  And if I'm correct, that means I'll be racing neck and neck with Eric Byrnes for those twelve hours.

He'll probably get off the bike before me, which means I'll be playing catch-up on the run.  If at some point I catch up to him, I'm just going to pace right behind him until the very end, and then blow by him just before the finish and basque in all the glory of beating Eric Byrnes in an Ironman triathlon!  Realistically, if I catch up to Byrnesie at some point, I'll probably ask him if it's ok that I jump on his back and he carry me the rest of the way.

Only time will tell how this plays out, and it's almost that time!  Just know that I've got my eyes out for Eric Byrnes out on that course.  And if I pass him, I might try to distract him by asking for an autograph...anything I can do to get a little time advantage, right!?

A sample "Build" week

Throughout my training process for this year's Ironman Arizona, I've been posting my "planned" weekly training.  Usually, life gets in the way and I end up having to change some of my training on the fly.  I have found, through my planning this year (because I've never really followed a training plan!), that it is much better to at least have a plan to try and stick to and alter it slightly than to have no plan and just make it up each day.

I thought maybe it would be interested for some of you to see what one of my weeks actually looks like.  Since last week was a pretty big week for me, I thought I'd go ahead and use last week as an example.  Now, keep in mind that last week was very close to being my largest week, mileage-wise, but was not my largest week time-wise.  Here is what I had planned for last week:

You'll notice that there are only two swim workouts, which is pretty usual for me.  I'm actually happy if I get in two swim workouts during a week.  You will also notice that there are five bike workouts.  A couple of those bike workouts were done as recovery workouts, so it was a very low intensity.  The three runs that were scheduled is the same that I schedule every week.  Not the same workouts, but one speed workout, one brick run or tempo run, and one long run.  Now let's see what my week ended up being like:

You can click on the image to enlarge it

If you compare my actual workouts with what I had planned, I only missed one workout!  And that lonely workouts was the very last swim session.  Sadly, that's a typical scenario for me.  No need to lecture me, I know it's bad.

I found it interesting that I traveled over 200 miles during this week!  Of course, doing a 100 mile bike ride helps.  I've averaged somewhere between 12 and 14 hours of training during this whole season.  This week was a little over 15 hours, and I believe my longest week so far was a little over 17 hours.  What boggles my mind is that I train this much, and I'm willing to be it doesn't come anywhere near the amount of time that the pro's and top age-groupers are putting in.  So, if I ever wanted to get to Kona, I would need a lot more free time...or I just need complete 9 more Ironmans!  Ha!

Alright, that's enough for now.  I hope you enjoyed getting a glimpse into one of my training weeks.  Thanks for reading!

IMAZ Training - Week 38

Whew!  Last week was a crazy week.  I ended up getting in a little over 15 hours of training, including a 100-mile bike ride (by myself!) and a 20-mile run.  Needless to say, this week will be a little less on the distances, but it will be a little higher on the intensity side.  Oh, and I have an uphill half marathon this weekend.  Here's the plan:

Monday - Run :45.

Tuesday - Swim 1:00.

Wednesday - Bike 3:00 (on the IMAZ course!).

Thursday - Swim 1:00.  Run 1:00.

Friday - Bike :45.

Saturday - Bike 1:30.

Sunday - Mount Lemmon Half Marathon

NYC Marathon Lowers Qualification Times

There are two well known marathons in the U.S....the Boston Marathon and the New York City Marathon.  This year, the Boston Marathon implemented their new registration process and will be enforcing their new, lower qualification standards next year.  Apparently this was a mutual feeling, because the NYC Marathon has now come out and said that starting in 2013, they will also have a lower qualifying standard.

 

The NYC Marathon is going to have a very fast qualifying standard.  For a guy my age, the current qualifying time is 2:55:00.  In 2013, that time will be 2:45:00.  A whole 10 minutes!  So for all of you runners out there that want to run in an "elite" race, it looks like you should be aiming for the NYC Marathon.

 

Also, they will be changing their lottery system.  Currently, if you don't get selected during 3 attempts, your 4th attempt was guaranteed to be successful.  Not any more.

 

You can read a short little article on this news here: http://running.competitor.com/2011/10/news/nyc-marathon-lowers-guaranteed-entry-qualifying-times_39888

Hey big spender!

Big news! I made a bike purchase! I'll give a full report once it is in my possession in about 2 weeks or so. Until then, it's back to the ol' TREK 1000.

Rev3Tri announces a new race for the 2012 season

In the world of long-course triathlon, there is the obvious brand that just about everyone is aware of...Ironman.  They've been around for a long, long time and have basically been the only option when it comes to racing a full-distance (140.6 miles) triathlon.  Over the last few years, there's been a few other companies that have popped up to provide a little competition for the Ironman brand.  A lot of those new companies have ended up staying local.  One company, however, has been expanding each year for the last few years, and has announced yet another race that they are adding to their line up.

Revolution 3, or Rev3Tri, is really the only other company out there that is giving Ironman (World Triathlon Corp.) any national competition.  Last year, they had 8 races on their calendar, with most of them being more toward the eastern side of the states.  They posted on their Facebook page that they were going to be announcing a new race soon.  I was personally hoping for something on the westsiiiiiide!, because I really want to experience what Rev3 is all about (side bar:  Rev3 is known for putting on great, family oriented races and they really make it a point for everyone to have a great experience, including the spectators!  For example, check out this flier they published prior to their recent South Carolina event).  Realistically, though, it doesn't make much sense for them to come out to Arizona quite yet.  Since all of their races are located on the east, it's probably better for their staff members if the races are a little closer to home.  So I was a little bummed when they announced a new Florida race.  Don't get me wrong, I'm super pumped for the company, because the more they expand, the sooner they come to Arizona.  I was just hoping that it would be this time, not next time.

Rev3's new race will be taking place in Sarasota.  I'm pretty bad with geography, and I really had no idea where in Florida this was.  So I looked it up.  And by using landmarks that I'm familiar with, I was able to understand where this is.  It is basically 2-2:30 hours southwest of Disneyworld!  And judging by the tourist pictures, it looks like it would be a very nice place to race.  This particular race will be a HalfRev (70.3 miles), and will take place on the weekend of October 27th and 28th, 2012.

If you want to know more about Rev3, check out their website.

IMAZ Training - Week 37

Let me apologize for slacking over the last couple of weeks.  No, not with my training, but with my posting.  I've been pretty busy, and my training has increased quite a bit, so I've been sort of neglecting my little blog here.  I know, you missed it oh so much, right?  Well, at any rate, I'm getting back on track!  And I'm doing that by doing two posts in one night!  Hopefully you already read the breaking news that I talked about in my previous post.  I now continue my rapid blogging with my training schedule for Week 37:

Monday - Swim 1:00

Tuesday - Bike 100 miles

Wednesday - Bike 1:00.  Run 1:00.

Thursday - Bike 3:00 and BRICK Run :30-1:00.

Friday - Bike 1:00.

Saturday - Run 20 miles.

Sunday - Bike 1:00.  Swim 1:00.

It's getting close!

Ironman announces changes to Kona qualification

So my title for this post lies slightly, but it caught your attention, right?  The changes are actually going to be to the lottery system, and the addition of a new category of sorts.  Athletes still wanting to qualify will still need to do so in their age group and earning one of those coveted slots.

The change will be with the addition of what I will refer to as the "Bought by Loyalty" category.  This is going to be made up of athletes who have completed 12+ full-course Ironman branded races (so this does not include 70.3's).  Sounds like a sweet deal, right?  Well, here's a few things to think about.

First, these new slots are not actually "new" slots, but instead they will be taken from the current lottery slots.  This means that there are actually going to be fewer lottery slots available for those who purchase a lottery ticket.  Secondly, the World Triathlon Corp. is going to go back 6 six and look at the lottery system, and for every time you purchased a lottery ticket, you will basically get a bonus entry for the 2012 lottery drawing.  I'm not sure if these extra tickets will keep piling on year after year, or if it's a one-time thing.

Another thing to consider is how much you will actually be paying to "earn" these new loyalty slots.  At $625 per race, times 12 races, that's $7500!  Now, obviously that's not too much for some people, but for others, that's a crapton!

For a guy like me, I personally like this new system.  I don't foresee myself qualifying to race in Kona at any point in my triathlon life.  Of course, things can change once my little one is in school full time and my days are maybe a little less busy.  I'm about to do my 4th Ironman, so I'm a third of the way there!  My plan has always been to do an Ironman every other year (even though I haven't actually followed that plan yet...), so I would theoretically be able to do Kona when I'm about 43 years old.  I'm sure it will be here before I know it!

There's definitely going to be varying opinions about this new announcement, and everyone is entitled to their opinion.  For those who say, "You're just allowing those who don't deserve to be there to race and ruin to overall feeling of Kona" my reply would be this:  The sport of triathlon wouldn't exist without the average age-grouper.  The races that are only for the "elites" are called the Olympics.  Without all of the age-groupers paying their money and buying all of the sponsor's products, the sport of triathlon probably couldn't afford to have a world championship.  So I say let in those people who have made a pretty significant financial impact on the races.  They've probably been dedicated to the sport longer that the naturally talented people who win their age group anyway.  But again, that's just my opinion.

Thanks for reading!

*You can listen to the podcast in which this announcement was made by going here.

IMAZ Training - Week 36

Due to an untimely sinus infection, the long workouts from week 35 didn't happen.  The good news is that I feel much better and I'm hoping to make up my missed long run on Monday!  We'll see how that goes.  Aside from that, this week won't have the super long workouts planned, but will still have some decent workouts.  It's a slight rest week before it bumps back up for 3 more weeks.  Here are the deets:

Monday - Bike 1:00.  Run 20 miles.

Tuesday - Run 1:00.  Bike 2:00.

Wednesday - Swim 1:00 with BRICK Bike :30.

Thursday - Bike 1:00.  Run 1:30.

Friday - Bike 2:30.

Saturday - Swim 1:00.

Sunday - Run 15 miles.