If Winter Won't Leave, I'll leave Winter...

This was an awful winter and it just shows no signs of letting up.  I hate the cold...I'm a huge baby when it comes to going outside in winter.  For better or worse I signed up for an early season 70.3 in Galvaston, TX on April 6th.  This will be a month earlier than I've ever raced and two months earlier than I've ever raced a 70.3.  I'm excited about the challenge, and very excited for the warm weather, but a little tentative about what kind of form I'm in, heading into this race.  I know while I may not be pushing the pace, my swim will be fine, and my run has been progressing better than I could have hoped.  It's the bike that concerns me - always been my weakest; I'm also on a new bike, in a new position and that's where my training's taken the biggest hit this winter.

I don't ride outside; from November to April I'm solely using my computrainer.  I made an exception last week to test out my knew QR Illicito, which was awesome!  I wore more clothes than I could wash in a single load.  It was really good that I got out there though - I'm in a much different position on this bike and it will take some getting used to.  I'll get a couple rides in Texas before the race, and the course is not technically challenging so I'm not too concerned.  I know that my base from the last few years will carry through, but my power numbers are down from this time last year and I am way behind on the longer endurance rides.  Just get me to the run!

The run is where I've focused the last few months.  Two weeks ago I time trialed a 5K on the track (17:14) which was 5" off my PR.  I wanted to get under 17' but with the wind, time of year and the fact that I was doing 5K specific speed work when I went 17:09, I am generally pleased with the effort.  I was happy with the splitting as well (5:32-5:29-5:34-38).  I was much more pleased with the 20 x 400 @ 2:00 that I did last Thursday.  This is a workout that I've done mid-March the last two years.  In 2012 I averaged 80.20 and in 2013 I averaged 78.88.  This year I started out at 75.4, my slowest was on #4 (75.9), the last 5 were my fastest 5, and I averaged 74.27.  I'm not sure if this workout was that much better than the 5K, but it was a whole lot more satisfying.  I was able to see my improvement from year-to-year (my 5K PR was from July of 2007), and see the massive leap I'd made on the run over the past year. 

I have many goals for this race season - some are loftier than others:

1. The biggest goal for this race season is to gain experience in the Pro Field and learn how to race frequently and recover properly in between.  If at bare minimum, I am able to complete my entire race schedule (2 Olympics, 5 Halves, 4 Full IM) and stay healthy, I will consider the season a success.
2. My PR stand-alone half marathon is 1:18:47 - I would like to run faster than that off the bike in at least one of my halves this year. 
3. I would like to get under 3 hrs for the Marathon in at least 2 of the IM races
4. In years past, my swim has been strongest in the Spring and I've held onto that fitness (to greater or lesser success) through race season.   This year, I want to be swimming my strongest in the late race season.
5. I am looking to build strength at race intensity on the bike this season.  As a result I am looking to see a modest volume jump, mostly in an increase of 3-5 hour rides with intervals at 70.3 and IM intensity.

Looking forward to getting this party started down in Texas next week!  Can't wait to see what my starting form is this year and get some extended time in the saddle on the QR Illicito!

What I learned during the Standard Process 3-Week Cleanse!

Standard Process products required for 3-week cleanse

It is no secret - I was highly skeptical about this entire process.  I had never done anything like this, and generally felt like I ate pretty well.  My diet was low in processed foods, I ate very little breads and pastas, drank plenty of water, and ate plenty of fruits and vegetables.

On the negative side, I knew that I drank a ton of coffee - sometimes by the Nalgene-full (occasionally multiple pots).  I also drink my fair share of beer.  I was also in a bit of a rut with the variety of fruits and vegetables that I consumed.

I was told the first few days were going to be the toughest.  Maybe it was because I had been warned, but this was not the case.  I experienced no headaches due to the lack of caffeine, though I did experience a couple headaches in the first couple days when I exercised in the evening.  Soon I settled into a routine of a fruit powered smoothie in the morning, then tons of raw veggies throughout the day, and some lentils or rice with vegetables for dinner.  It is important to note that I weighed in the first day at 160 lbs (which was a high-water mark for the winter) and that I was upping my exercise regimen to roughly 2hrs per day.

The first week I missed some of the foods I couldn't have, but I felt great.  On day 8 I weighed in at 151 lbs.  I was surprised by my weight loss, but felt great, was running faster than ever and my power numbers were up on the bike.  No complaints!  As the program is written, I was allowed to add Protein sources (chicken and wild caught fish) on Day 11.  I figured once I made it to that point I was in the clear.  On Day 11 I weighed in at 148 lbs, had a fantastic strength session and another great run.  Saturday - Day 12 - I went to my parents for dinner and we had cod and the spinach, brown rice, asparagus and avocado salad, pictured below.  The cod was AMAZING!  After nothing like that for almost two weeks, even simply prepared, with only lemon juice, it tasted like a gourmet meal.  A ten day deprivation and it gave me such an appreciation for what I can have any day.  This was glorious!  My workouts were great and I was totally high on the entire cleanse and its process.

Run Block and Cleanse

It's been a while since my last post.  My off-season has been somewhat scattered, but I had a very successful run block through December and January and am in the middle of the three-week Standard Process Cleanse.

I'll start with the run block - for the past two years I've focused on the bike.  It's been my weakness and while it's come a long way it is still my weakness.  For my own sanity I needed a break.  For the past two years I had kept my run volume in maintenance mode.  This had started to catch up to me in my last couple halves of 2013, so I ramped up a little bit before my IM race.  Upon reflection, I needed to be running more.  As I have been prone to running injuries I wanted time to build volume, so I decided to focus on the run this winter.  I built up to 50-60 mile weeks, and actually had a 60 mile 4-day stretch before New Year's down in North Carolina.  That was nice running in shorts and short sleeves in late December!

In mid-January I was running more efficiently and faster than I ever have.  Very encouraging as I have some lofty goals for the run this year.  Due to weather, sickness and travel the last couple weeks of January weren't great, but they were adequate.  Sometimes it's just about getting enough done.

Well, last Tuesday (Jan 28) I was back in good old CT, after a whirlwind trip to Washington DC and Philly with excursions out to the Gettysburg area.  Was prepping for the fantastic relay run adventure that is the American Odyssey Relay!  I've run it for the past four years and started working with them on mapping and volunteer coordination this year.   If you have never run through the night with friends, meeting some crazy volunteers who don't mind hanging out in remote locations in the middle of the night, you should!  But I digress...

So, I got back late Monday night and started the Standard Process Cleanse on Tuesday.  This is a three week cleanse that is intended to rid the body of all toxins as well as establish healthy eating habits.  I generally eat pretty well, though I will admit I over-indulge in my coffee consumption (drinking at minimum a 12-cup pot a day) and beer.  Outside of those, I only drink water and the post-workout chocolate milk.  I tend to have a lot of fruits and vegetables, though as I'm going through this program, I realize I don't vary these enough.

The first 10 days (I am currently at day 8), you are allowed an unlimited amount of vegetables.  Half of these must be raw.  And you can have as much fruit as you like as long as you have twice as many veggies a day.  Other than this I am drinking their SP Complete shakes, sometimes with Whey Protein supplement, and I am allowed 2 servings of either lentils or brown rice each day, which I have been having entirely with dinner due to logistics. 

It's possible to make some tasty things, though I will admit I've only hit the mark once - last night I cooked the brown rice, and made a salad with fresh spinach, avocado, cooked asparagus and topped with fresh squeezed lime juice and pepper.  Simple and tasty!

Starting on Day 11 I can add in chicken and certain kinds of fish.  That will be a glorious day.  I thought I would miss more than I do.  I don't miss the beer (maybe a little during the Super Bowl), but my coffee absolutely!  Not that I got head aches from the lack of caffeine  - I just miss the routine of getting up and starting the day answering emails with my cup of coffee.  It's not the same with an SP Complete shake...I also greatly miss yogurt.  I love fruit and yogurt in the morning and after hard workouts.  But I do feel good, and I have had a surprising level of energy for my workouts.  In fact, I've hit new highs on all exercises in my strength workouts over the last week, so no huge drop in power.  I am also leaner and lighter than I've ever been at this point in the year.

I'm looking forward to seeing where this takes me and how I feel on the other side of this cleanse!

My path to...Team Perfect Fuel Chocolate Elite

Today Team Perfect Chocolate Elite announced their 2014 squad of 2 Pros and 4 Amateur Elite athletes.  I will be the Male Pro representing them next year!  This is a huge honor and I am humbled by this opportunity to race with an incredible group of athletes and promote a quality, natural product. 

Since I was made this amazing offer, a few days ago, I have been reflecting on my path to get here.  One of the questions PFC asked in my profile questionnaire, and a couple things that have happened today have helped provide clarification to those thoughts.  The first thing that happened today was one of my friends, a former swimmer I coached, posted an article - a letter to the editor on the USA Swimming website - from an existentially distraught swimmer.  She was asking what the point of swimming countless laps and at the same time, what the point of anything was.  The second thing that happened today was a couple of my friends joking that I was independently wealthy while we were out for wing night (a Tuesday tradition).  And the question PFC asked was simple - 'what is the moment/accomplishment you are most proud of?'

I'll address these out of order...

No, I am not independently wealthy, at least not in the traditional sense.  I don't have a boatload of cash.  I spent most of my early and mid 20's working nights and weekends and saving most of what I earned.  Didn't have a great social life, but my career coaching swimmers was highly rewarding.  I saved most of what I earned and then I went back to grad school, blew through my savings, didn't use my degree and proceeded to start life and career anew at thirty.  I went into debt.  Friends and family questioned my decisions.  I travelled to Hawaii for a race that cost me $1500 to participate in.  I amassed significant debt.  Friends and family really questioned my decisions.  I started a business in 2011, that I paid tax on to "operate."  This business earned its first dollar in 2013.  I started coaching triathletes, swimmers, cyclists and runners...until six months ago my client list hovered at two while I managed other revenue streams.  Long story short, I spent the past three years building revenue streams that work together.  Do I make a lot of money?  No.  Can I make a lot?  Don't know.  I do know that I can make enough. 

The biggest realization is that, YES, I am independently.  I do what I want.  I operate on my own schedule.  I work 80-100 hours a week and to the outside world it seems as though I don't work at all.  And you know what, I don't care.  By most people's definition, I retired at 29.  I love what I do.  I can influence my athletes and others' in positive and meaningful ways to live happier and healthier lives.  I meet interesting people.  I get to travel all over the world.  AND I can earn enough to live, and save.  I would classify my level of happiness and satisfaction with life as highly wealthy. 

Back to the swimmer, who was searching for meaning.  Mike Gustafson had a great response, which you can read here, and with which I will not attempt to compete.  It did get me thinking, or rethinking, because as Mike noted, almost all swimmers reach that point at some point during their careers.  I remember being embarrassed to speak about how much I cared about swimming (to those outside my own family).  Since then, I've had conversations that have forced me to question my path, the peril of being one-dimensional, and the worth of what I am doing.  Yes, I risk becoming one-dimensional.  It is not a risk that worries me.  The stars seem one dimensional from Earth, yet the North Star shines brightest; it is still possible to differentiate.  I also find that the more I enjoy what I do, the more I work.  I work at 6am.  I work at midnight.  And I work most of the time in between.  I'm not bragging.  Most of the work I do, other people consider their hobbies.  I get paid now, and can legitimately call it work, but I did this when I didn't get paid.  Which brings me to my second point.  I find my meaning in my own enjoyment, my happiness.  This may sound selfish but what happens, for me, is that when I enjoy what I am doing it is no longer work and I don't mind (and frankly, enjoy) spending 100 hours a week at those tasks.  I spend more time speaking to people about the charities I'm involved with.  I spend more time writing about those charities and planning their events.  I spend more time talking to athletes, speaking with them about their goals and helping them devise plans to most efficiently use their time to achieve those goals.  To the point where almost all of my "me" time is also about somebody else - and you know what, that makes me enjoy my situation even more!

So, back to the profile question.  My proudest moment?  Easy.  Hands down, my decision to walk away from teaching.  I had blown through my savings.  I was in debt.  I had spent 2.5 years of my life in the Education program, had graduated with a 4.0 and was certified to teach in both English and History at the High School level.  The easy choice, the safe choice was to get a job and start paying back my loans.  My proudest accomplishment?  Sticking to that decision despite what others encouraged, and coming through with a viable career and life I am beyond happy with.  Don't get me wrong, I had tremendous support, from a good number of people, but it was a struggle for a long time.  And I am forever grateful to everyone who encouraged me and supported me every step of the way!

Race Report: Beach 2 Battleship

This event was the perfect way to end this season.  I fell short of my goal to run a sub-3 marathon, but for 7.75 hrs I had a phenomenal race.  I cracked on the run, but without pushing those boundaries it is impossible to know how to improve.  This race helped me understand what went well with my training this year and where I need to focus going forward.  I ended last season with a running injury and as a result spent a considerable time away from that discipline, so cracking in the last 11 miles of the run was not wholly unexpected. 

As a result of my running injury, I ended 2012 with a large swim block.  The swim is a huge strength for me and I wanted to get a large base so that I could maximize my potential there, with relatively little volume during the race season.  My swim volume and intensity was approximately 200-300% higher (peaking at 93k meters in December) from October-January, than it was for the remainder of the year.  This allowed my legs time to recover, as I wanted my primary focus for 2012 to be on the bike. 

My bike focus had two sub-goals: over the winter I wanted to build strength and speed, then over the summer I wanted to build longer into some mega miles to translate that strength to an Ironman distance bike.  I did everything I wanted and was feeling strong on the bike in workouts, and knew that I was ready to bike strong on the B2B course.  My fitness level was high than it ever had been and I was getting comfortable putting up higher intensities later in my workouts. 

Throughout this time,  I was maintaining 15-20  miles per week running.  Through my early season races I was actually seeing some good speed, but as I entered August, I noticed that the lack of volume and time was catching up with my run fitness.  I had been injury free for many months with no nagging discomforts, so I started to ramp up my miles and maintained 30-45 miles per week through the Fall, until it was time to peak.  After a few weeks of this high mileage I felt my run fitness jump.  I was running more relaxed and faster than ever, but never peaked over a 2 hour run.  I knew that this may catch up with me at the end of the marathon, but I was just not comfortable ramping up my mileage to include a run of that length, that close.

Swim: 48:31

The start of the race was cold.  Air temps were in the mid 30's and I was having trouble maintaining feeling in my feet.  I warmed up at the condo with stretch cords for 15 min and when we got to the beach I jogged around for 5-10 min.  The start was a mass start, on the beach and I positioned myself in the second row of people.  When the gun sounded I bolted and got out to an early lead.  After less than a minute, I settled in and cruised.  I didn't have the warm-up that I wanted so I wanted to ease in and build over the course of the swim.  Fairly quickly two guys passed me.  I grabbed the feet of the first, but he kept swerving, and the second guy was going a little stronger than I wanted that early, so I let him go.  He was out of sight pretty quickly, between his speed and the glare of the sun.  Over the next few hundred meters I fell back about 50m on the second place swimmer.  I was only sighting on him as there were no sight buoys on this point-to-point swim (only three large buoys that indicated a left turn).  I started to feel warmed-up and more relaxed as we passed the halfway point and decided that I wanted to pick up the pace and catch the second place guy around the turn.  I still couldn't see this turn but started injecting 50 stroke surges with 25 strokes rest.  Just as I caught him I noticed we were right on top of the turn buoys.  I took a wider turn than he did, knowing that the dock exit would be on the right side, and hit it harder to ensure he didn't grab my feet.  This worked and over the last ten minutes of the swim I put 30" into him to exit the water in second, 1:30 behind the lead. 

T1: 3:09

I used the wetsuit strippers that were on the dock, which was so quick.  I am usually very slow getting off my suit so this helped immensely!  Then there was a lengthy run up to transition where the crowds were amazing.  Hundreds of people were packed in, cheering which was extremely energizing as I picked up my bag and ran to my bike.  I had packed arm warmers, knee warmers and gloves so that I wouldn't freeze on the bike but, between the atmosphere and knowing I was behind, I decided to shun all this and get out on the bike quick.  I am typically 1:00-1:30 slower than my closest competition in T1...today I was THE fastest in transition, and came out on the bike with the lead. 

Bike: 5:08:42

In the first few miles, the adrenaline of the transition area subsided, and I settled into my effort.  I quickly started to shiver.  My toes and feet were numb and started to tingle.  By mile ten my hands and fingers had swelled to about 2.5 times their normal size, and the muscles in my forearms and hands were contracting involuntarily.  My effort felt good, but I wasn't sure if hypothermia/frostbite would be a problem.  Through most of the time between mile 5-20 I was talking to myself....alternately encouraging and berating myself for not taking 30 extra seconds in transition to get the warmer clothing on.  My legs felt great, but I was still not convinced I wouldn't have to drop out cause of the cold.  As we entered the second hour three people passed me, one at mile 21 and two around mile 27.  Around this time, it started warming up...my fingers were still swollen and I was still shivering, but I knew that the forecast called for it to warm up even more over the next hour, so I wasn't as concerned.  And there is nothing like a chase that helps focus your thoughts.  I didn't want to deviate from my race plan, so I let them go, but noticed that they weren't pulling away as quickly as I would have expected.  Knowing my back half was going to be stronger if I just remained patient, I was encouraged.  Just before halfway I hit special needs.  I had a bottle of calories waiting there.  The transition was seamless.  I was stopped for no longer than 20-30 seconds.  It was absolutely the right decision.  I had also opted to have a flask of soy sauce on my bike so that I could swig at that throughout, which was perfect - never had an issue with cramping, despite the cold.  After I got going again, I rolled through 56 miles in 2:36:02, averaging a 151 HR.

I immediately upped my effort, and was averaging 154 HR for the next hour.  My legs still felt good, but as we made some of the turns to head back home the winds didn't seem to dissipate.  I was expecting a tailwind for the last 35-40 miles, but we seemed to only get crosses and headwinds though 100 miles.  This got me down a little, but my effort still stayed in zone 2.  My legs started feeling a little heavy, but not sapped.  At this point I just started encouraging myself in 5 mile increments - 'hold the effort till 90...then 95...'   It worked and when we passed the 100-mile, I could feel the winds at my back for the first time.  The next ten miles I pushed 24 mph, as the effort remained constant.  I was getting excited for the run and hopped out of the saddle a couple times to loosen the legs.  I came through the second half in 2:32:40, averaging a 152 HR.  I spent only 3:48 above my zone 2 HR, and all of that was in the first 6.5 min, coming out of transition.  Additionally, I was able to maintain my effort in zone 2 for almost the entire ride, as well, spending 4:32:00 in zone 2 and a mere 38.5 min in zone 1.

Run: 3:28:06

I hit the run and felt great!  We had a short out and back to begin the run.  I started pushing hard, in high zone 2.  I kept telling myself to relax, as I went through the first mile in 6:32, but it felt good.  I wasn't labored aerobically.  My calves were screaming, but I knew from experience that this would  subside after the first few miles.  After the first short out and back we ran past the finish line and would go through two long out and backs to Greenfield Lake.  At the turn, around 7.5 miles I noticed I was about 12 min out of first and 9.5 out of second.  I knew this meant I was bringing them back.  I kept my effort constant, averaging in low zone 2, and went through 11 miles in 1:13:36.  All my miles to this point had been 6:55 or faster and I had averaged low zone 2.  At this point I started fading a bit.  I still went through halfway in 1:28.  At this point we ran past the finish to the turnaround and then did everything over again.  I was now running in third, 4.5 min out of second and 6 min out of first.   I held things together for the next couple miles, but started to feel a little light headed.  I pushed up a short steep hill, and as I passed 15.5, felt like I was going to pass out.  I had to start walking.  I still felt dizzy and knew I needed to get to the next aid station and get some cola.  I had started taking cola at the previous aid station.  In hindsight, my nutrition plan for the run was inadequate.  In my 70.3 races I only use sports drinks, water and cola on the run.  This works well for 85 minutes, when I overload on calories on the bike.  This is not enough for a 3-3.5 hour run.  In the first 1:50:00 I had one gel and some water/sports drinks and found myself in a severe caloric deficit.  When I reached the aid station, I pounded five cups of cola.  I started to feel a little better and jogged, but between the cola and the walking, I needed a port-o-potty by the next aid station.  After a lengthy stop there, I was back on the course.  Still wasn't feeling great, but was moving forward.  Finally around 18 miles I was feeling good again, and settled into a pace between 7:50-8:10.  At this point all the spectators on the course were very much appreciated.  The music was wonderful, but I wasn't processing much.  Never noticed where people were on the course; just counted down the miles to the finish.  The last mile I was able to open up my stride a bit and get into the finish looking strong.

Total Time: 9:31:15, 5th place

I am extremely happy with the effort.  It was a total collapse on the run, but considering what I learned about my nutrition and the easy remedy of ramping up my run in training, I am confident that I will be able to come off the bike soon and run a 2:55 marathon.  I am also very pleased with how my bike is coming along.  I know there is much more work to be done, but it is nice to see the progress and validation of my training, here.

Race Week - B2B

As I write this, it is less than four days till I toe the line in Wrightsville Beach for the Beach to Battleship Ironman.  I am extremely happy with my prep this year, and my peaking workouts over the past two weeks has me primed and excited for a great race!

This will only be my second Ironman distance race ever.  The difference between the two couldn't be greater, both in terms of preparation and the race itself.  In fact, the only thing that is similar is that there were separate transitions.  My first race was St. George in 2011.  That was an early season race (May 7) while this is late.  The bike and run were super hilly (if not mountainous), B2B is completely flat.  The swim was freshwater and 59 degrees, this will be salt water and  should be a balmy 70.  The temps in St. George tapped out at 95, while the forecast in Wilmington is calling for a high in the mid-60's.  And in terms of my prep - I have put in no less than 80% of my total lifetime volume on the bike in the 2.5 years since St. George. 

Needless to say, my expectations are high.  But without a great deal of experience at the distance and almost no experience with a largely flat course, I found it difficult coming up with concrete goals. This time around, I wanted to be strong the entire event - I wanted to be able to race, not just survive.  But that's ambiguous.  In St. George I was averaging 18mph on the bike at mile 80 and limped in with an overall  average of 16.9mph.  I ran the first 1/2 Marathon strong in 1:45, but cramped and walked the uphills on the second half and cruised into the finish with a 3:54.  I was pleased with the day, then, but shouldn't be too hard to "race" strong in comparison this time.  I've structured my training this year to build strength on the bike.  I backed off the swim, as that has always been a strength, and due to some late season injuries last year maintained a general maintenance mode on the run, until mid August.  That said, I am swimming well and my run has never been stronger or faster, no doubt in part due to the 50% increase in bike volume.  

The swim is always tough to establish a concrete goal - will there be current?  will the course be accurate - long or short?  And especially in a mass start, like B2B, you never know the swimming backgrounds of the other athletes.  I just want to be near the front and relaxed, coming out of the water.  The lack of a current this year should aid me in that effort.

The bike again, is a total unknown.  I've been getting stronger, but the only time I've raced over 56  miles, was in Bend 5 weeks ago and that had 6000 ft of elevation gain.  I believe I am much stronger, relatively, on a flat course.  We'll see if that is true.  My goals for the bike are to monitor my effort and maintain a mid zone 2 HR.  I averaged 152 HR in Bend, for 7:13:00.  I would like to average slightly above that for this course, as it will be shorter and will not have the variability of large downhills.  I will also have to even out my effort, as I peaked into zone 3 for 49:00 in Bend.

My biggest goal is on the run.  I don't care about overall pace or time; I want to run a sub-3 hour marathon.  I have done a great deal of pace work and intensity runs up to 2 hrs that indicate my fitness level is in line with that goal.  I have been planning for that run all year and have hit all my pace goals in workouts over the past few months.

Now all that's left to do is go out and execute, and see what the day brings!

18 Days Till B2B: Last Big Training Block Completed!

I'm less than three weeks away from the race.  As I enter the peaking phase of my training I thought I would offer up a numbers post.  I'm always curious to see what others' are doing with their training, so instead of a narrative here is what my last couple weeks looked like in numbers over the last 10 days:

Swimming:
4 workouts
13,200 meters
4.25 hrs
2 days were maintenance
1 day threshold speed (24 x 50 with 15" rest  - held 35")
1 day strength pull set (4000m)

Cycling:
6 workouts
275.66 miles
16.5 hrs
3 days were maintenance
1 three hr progression
1 long strength/power - 4.5 hrs with 12.5 mile loop @ IM effort, 12.5 mile loop at 1/2IM effort followed by 6 x 6' hill repeats at Oly effort
1 long ride - 5.5 hrs

Running:
5 workouts
51.97 miles
6.25 hrs
2 days were maintenance
1 speed day (3 x 1 mile with 3' rest)
1 two hour progression run
1 workout with 6 x 2..6 mile @ IM effort with 2' rest (2 hrs)

I was happy with this block.  The swim workouts were kind of blah, but I'm really looking forward to the run at B2B and my run workouts were fantastic this week.  I had my best results on the 3 x 1 mile workout, the progression run went better than it ever has gone and I was pleased with the long intervals.  I fell apart a little bit on the last effort but had good speed to start and held well to the fifth repeat.  

I was also pleased with the two long bike workouts.  My buddy Ryan Toner, who will also be competing down at B2B came up for the weekend for those workouts.  On Saturday we did the bike intervals.  I'd never done the tempo intervals followed by the longer high end hill repeats, but was happy with the consistency and power I was able to put out on those.  On Sunday we went for a long, hilly, ride in horrible conditions.  I wouldn't necessarily recommend it for everyone, but those miserable rides are nice to have in the back pocket when the weather isn't perfect at a race.  It was after these two days that I ran the long repeats, on Monday.

Now it's peaking time!