Saturday, October 31, 2009


Skipped the long ride. My power is good. I'm in the red zone and now need to convert on race day.

On Monday, I'll do intervals and then on Tuesday, I'll do a 2-3 hour easy ride on the course in Florida. The rest will be recovery.

S: 2000 meters.

B: 2 hours with 70 minutes @295 watts.

Friday, October 30, 2009


Didn't have time to do long ride. Will do it tomorrow.

S: 2000 meters. Feeling very good in the water. Don't know if I am any faster but feel more comfortable.

B: 2:30+. 56 miles.

R: 9 mile brick run. New running shoes. Same model - Brooks Adrenaline - but new edition. Didn't notice a difference on the run, but if I do over the next couple of runs, then I'll wear my old ones for the race.

Thursday, October 29, 2009


Getting a little nervous.

S: 2000 meters.

B: New pair of shoes (same model as old ones) today. 3:30 w/60 min overgear @ 280w. Power is coming back.

Tomorrow is a dress rehearsal. Final long ride/brick before the race.

Wednesday, October 28, 2009


Thanks all for the comments. When the going gets tough, I'll think about the support that everyone has offered.

S: 2000 meters.

R: Last long run before the race. 15 miles. While I am obviously at my fittest state of the year right now, I think the biggest difference in my run right now is that I am just about at race weight, which makes a huge difference for me in speed and durability. I used to think I kept getting injured from increasing my mileage too quickly or from running 2x/day or from some biomechanical problem - which still may be a part of it. But now after having looked back at my log and matching up my weight, my new theory is that I tend to get injured whenever I am above 160 lbs, and I had been hovering around 160-165 for most of the year until the end of the summer. I won't let myself go that high next year and hopefully I'll be able to run more. I'm at 151-153 right now. I'll weigh myself again at the end of this week and just before the race.

Tuesday, October 27, 2009


Feeling much better relative to the last couple of weeks. Overall, I feel good and am fit and strong; but I don't think I am as fit as last year. I certainly haven't had the monster workouts (power-, pace-, and volume-wise) that I had last year - though my overall volume has been higher this year. And I wish I had another 6 weeks of training---I honestly think that with another 6 weeks, I'd crush the race. On the other hand, I have been much more patient this year - perhaps too patient - and definitely do not think that I have peaked too soon, which I think I did do last year.

I am confident that a sub 10 hour Ironman is doable with my current fitness, but it won't be easy and will take perfect execution on race day. Two weeks of tapering/peaking - three-day block starting tomorrow - and then that will be it.

S: 1 hour swim lesson/stroke analysis with the former coach of the UCLA swim team. According to the guy, my stroke is not that bad; He made some minor adjustments and told me that,for the future, I just need to swim more and do more intensity sets.

B: 1 hour. 209w. Feeling powerful again.

Monday, October 26, 2009

Sunday, October 25, 2009


S: Overslept and then was running late. Pool closes early today so couldn't swim after main workout.

B: 4:25. 25 min w/u. Then steady at 250w.

R: 11 mile brick run. Very hilly route. Tough but fun.

Saturday, October 24, 2009


Feeling much better.

S: 4000 meters. Best swim to date.

B: 4+ hours w/ 2 hours @ ~270w. Avg was ~250w.

R: 7 mile brick run. Mile 3 was tough but felt great after mile 4. I don't know what it is about mile 3 but I always find that one tough and walked it last year.

Friday, October 23, 2009


Still coughing but starting to feel better. Am probably about 80-85%.

B: 56 miles w/ 60 min @ 250w.

R: 10 miles.


S: 2000 meters

B: 3 hours. 210w.

Wednesday, October 21, 2009


Still have this cough which won't go away, but energy levels a little better today. Will resume normal training hopefully tomorrow.

S: 4000 meters.

B: 1 hour. Some power coming back. Based on my past training, it takes about 3 weeks to get my power up. I don't think I'll be able to get it to where I thought it'd be (i.e., my peak won't be as high as I thought) but I still think I should have decent power for the race. The taper should help some but it'll be close.

R: 6 miles with Gigs. First 3 miles were tough, but then legs opened up. Felt pretty light going uphill (the benefit I guess of being sick - have had no appetite the last week).

Tuesday, October 20, 2009

Monday, October 19, 2009

Sunday, October 18, 2009


Not well. No energy again today. Can't stop coughing.

S: 4000 meters.

B: 2+ hours. 40 miles.

Saturday, October 17, 2009


Cough and postnasal drip persist but otherwise feel a lot better than the last few days. Seems like whatever I have is going around. So someone got me sick - f@cker. Just joking of course.

S: 4000 meter swim.

B: 56 miles.

R: 6 miles. Lungs absolutely burning.

Friday, October 16, 2009


Sick. Don't feel as weak as the last couple of days. But symptoms still present. Running is especially tough. Lungs burn after just a few steps.

B: 56 miles. 2:41.

R: 20 minutes.

Thursday, October 15, 2009


Still sick. A little better than yesterday.

B: 56 miles. 2:37.

R: 30 min.

Tuesday, October 13, 2009

Tuesday: 56 mile bike; 2000 meter swim.

A little on the sick side. Feel ok when training and shitty otherwise. Arghh.

S: 2000 meters.

B: 2:38. 56 miles. 210w.

Monday, October 12, 2009

Monday: Bike 40 miles

Bike 2+ hours. Easy. 40 miles

Sunday: 90 mile bike; 15 mile run; 4000 meter swim

S: 4000 meters easy.

B: 4+ hours. 90 miles. 85rpm.

R: 15 mile brick run. Miles 12-15 were tough. Those were the miles that got me last year too.

Saturday, October 10, 2009


S: 4000 meters

B: 4+ hours w 2x20 climbing intervals. No powermeter today. Intervals were done at @ 160-165bpm.

R: 10 miles.

Thanks for the comments. I'm not concerned about my fitness; it is almost there. I'm concerned about not digging myself into too big a hole before the race. Last year, I had my best workouts before the race. This year, if I don't feel great, I ride easy. I have the confidence already that I can get my power up. I'm more focused on recovery this year, in addition to getting my run miles up before the race, which hasn't been easy.

Friday, October 9, 2009

Friday: 32 mile bike; 4000 meter swim

Was planning on a big day felt like I needed one more easy day.

S: 4000 meters. Tougher than I thought. Got bored.

B: 1:30. 215w.


Another easy day. Bike 1:30 hours.

Wednesday, October 7, 2009

Wednesday: Bike 43 miles; 5 mile run; 2000 meter swim

S: 2000 meters easy.

B: 2 hours. 221 watts.

R: 5 miles easy.

Light day today. Tomorrow will be light as well.

Tuesday: 64 mile bike; 10 mile run; 2000 meter swim

S: 2000 meters.

B: 3 hours w/60 min @~285w overgear. Rest of ride was easy.

R: 10 mile run.

Monday, October 5, 2009

Monday: 60 mile bike

Bike 3:03. 60 miles. ~180w. No running or swimming.

Sunday, October 4, 2009

Sunday: 63 mile bike; 17 mile run; 3000 meter swim

S: 3000 meters. Easy. Left lat a little sore.

B: 3+ hours. 210 watts.

R: 17 miles. Felt pretty good actually.

Saturday, October 3, 2009

Saturday: 60 mile bike; 2000 meter swim

S: Swam in outdoor saltwater pool with Ari. Great swimming under the sun as opposed to under a roof. Swam ~2250 yds. Easy. Lost count on a few laps. Will count it as 2000 meters.

B: 3+ hours easy. 180-185ish. 60 miles.

R: had a 5 mile run planned but skipped it.

Friday, October 2, 2009

Friday: 56 mile bike; 2000 meter swim

S: 2000 very easy.

B: 3 hrs. 56 miles. 161w.

Thursday, October 1, 2009

Thursday: 77 mile bike; 11 mile run; 2000 meter swim.

S: 2000 meters. Shoulders already a little sore - after only 5k so far for the week.

B: 3:30. No main workout. 235w.

R: 11 mile brick run.