Build Phase

A  new chapter began this week.  coming back from GA gave me the motivation that i needed to push on through.  I just needed to see my POPS who at 94 is survivor!  He can't walk and he can't hear but that doesn't stop him from living..He is a remarkable man. I got back in the flow right away with solid swims and rides. ONE other change I have made is doing a spin interval classes with JGOTS.  My Saturday ONE ride turned out to be quite eventful for me as I was able to increase my HR by 10 and ride with the group until Alma School climb.. I put my HR on 140 for the hill and rode steady up to Dynamite, then went to 53/11 at 32 mph down Dynamite.  At the golf course I thought I saw ONE riders and it turned out it was John and Bill.  They must have stopped along  the way but it told me I wasnt that far behind.  22mph thru Rio and kinda rolled through to FH.  climbing Palasades 10-12% grade was slow but after I rolled pretty good all the way back..All in all a great 52. 

So Sunday there was a change in plans.  Originally I had planned to roll Lake Mary Rd for 4-5 hr but that changed as we were baby sitting my sons new sheltie, THOR..so I ran the Pemberton trail instead for a 2 hour run..87 and 43% humidity just plane sucks.  but i got throgh and legs are not toasted.  A solid 15 hour week in Build 1-Week 1

Next week I plan to got to Flagstaff for three days of training.  two rides and a long run.

Mountain man triathlon

I had a solid race with out extending myself too deep.  Swim and ride were both very good.  No issues with 7000 feet. but I have been doing altitude for 5 weekends now. My run was a little different and i felt like i was having heavy legs all day.  Of course that hill kicked my butt however this was not a A or B race for me and i only took off but one day before.  This was the end of base training for me so now I'm moving into build phase.  I'M STOKED COMING INTO BUILD PHASE.  no injuries!

 This started with steamy runs in Georgia swamp land trails..99% humidity each morning..drenched when done.  I did three swims over there and i'm now phasing into more speed work each week..I can tell the difference this week of all that happened during base.  going for long bike this weekend probably on Sunday.  maybe a solid brick day...we will see.  on a side note the last few days, the temps were 117-119 depending on whose car temp u looked at and where u were.  yesterday i rode 20 and baked before stopping at the slippery pig bike store in FH..doug bailed me out with A/C and more water. I have Sept and October to work on speed on bike and swim..my runs will increase in distance till the 12 hour all night run at McDowell Park, 20 planned.  Im not going to worry about speed on the run, injury risk tooo frigging high. well that's my plan..lets get this party rolling!

Base training coming to an end

Base training is coming to an end and the build phase is starting to happen..."Phasing on the fly".  last week I had a big week of 22 hours.  rode 50 with multisport on Saturday and then a 90 from Prescott to Ash Fork..on Monday Chad Miller texted and we we met at Rattlesnake cove for 3200 meter swim,  that finsished me off so I took a couple days off to recover..This week some interval work in the pool to begin the spped buildup.. Mountain man triathlon on Aug 14, 2011...just anther training day..then off to see my Pops in georgia

Dog Daze

Well the last two weeks just suck...sooo much humidity and heat..I have gone to Prescott or flagstaff to all my long distance training and I'm heading to Prescott valley on Sunday tl ride to ash fork and back.. the Flagstaff ride was great on lake mary road and a precursor for Mountain man which I think I will do.  will be glad when it cools off.  probably not anytime soon...