With my Half Ironman Race this year at the Expedition Man Endurance Festival fast approaching, I’m feeling pretty good.
For those of you that don’t know – I was going to do the Ultra Triathlon (Ironman) at the festival again. I really wanted to go back and crush the course because in last years race, I imploded on the run. 7+ hour marathon, not exactly my best effort.
This year did not go quite as planned. Car troubles, work troubles and a move in May kind of through my aggressive training goals out of whack. I was never really able to get anything going. I had to scrap a couple of planned races. I had to change from dong the Ultra to doing a Half Ironman. That was a tough decision, but once I made it, I embraced it. I started a 6 weeks training plan. I don’t recommend anyone train for a half Ironman with only 6 weeks to go. I was able to do it, because of my base fitness level.
This plan was modified from a normal training plan, in that I did 2 weeks build, 1 week recovery. I am in my last build week now, and even though I have missed a couple training days here and there, I have stuck to the plan.
On Saturday I rode 56 miles in 03:02:15. On Sunday, I swam at a 1:39 pace (for .7 miles) without much effort and then later that day I did a 6 mile run in 48:40 and I negative split almost every mile!
My conservative goal for this years 1/2 (My first race at that distance) is 05:30:00. I am pretty much right on pace at this point. Today will be a big test though, as I have to ride 15 miles (I skipped yesterdays 30 mile ride) and then I have to run 10 miles. I’m going to do the ride easy, and then run at about race pace (without over doing it).
The 2 big factors I’m not really adding in now (because I hope they will be offset by adrenaline) is the elevation and the heat. Lake Tahoe sits at about 6,200 feet of elevation, and I train and live at sea level. Should be too big a deal, as I lived in Denver for 12 years, and I never have issues when at elevation. My cardio conditioning is excellent.
The big one is the heat. I know this always affects me to the tune of about 1:00 minute per mile in the run. I just did the Pacific Crest Olympic on June 30th. That was at about 5,550 feet of elevation, and it was 95 degrees out. This is similar to what I will face at the Expedition Man. The run was a 52 minute 6.1 mile run. Not to bad, but definitely slower than my normal.
We shall see. I am feeling mostly ready. With less than 2 weeks to go – I’m about as ready as I’m going to be. I have one more long ride this weekend, but otherwise, the building is done.
I sure hope I build enough.