Wednesday, January 6, 2010

Jan 6

Quickie, got 1400 meters in the pool today and firmed up my training plan for the first half of the year.  Definitely a bit stiff in the water.

16 week plan for Alcatraz starts next week.

Tuesday, January 5, 2010

2010 Begins

After the 10K on Tuesday, I was able to get in my first ride in a while of 30 miles.  It took almost 2 hours, so you can see that the fitness level drops pretty quickly.  After that had NYE down in Cedar Key, FL then a long weekend at Disney for the New Year.  Probably walked 6-7 miles on Sunday carrying a 3 year old on my shoulders most of the time, so that has to count for something.

Now is time to start the pre-base work for my races.  Today had a nice 5 mile run with 2 mile warm-up, 3 x 1min intervals, 2 x 1:30 intervals, then three more intervals that I didn’t even time.  They were probably around 2 min each.  In the end it was a 5 mile run in 45:48 so averaging 9:09 over the run, with the first two at warm-up rate of 10 min miles.  Most of the interval work was down in the 7 min mile range.  I’ll try to hit the pool and weights tomorrow.  Way too cold to ride as the lows this week here in Atlanta are in the teens.

The schedule is firming up, but definites so far are the Escape from Alcatraz Triathlon on May 5, the ING Georgia Half Marathon in March, The Peachtree Road Race on July 4th.  Looking for a 10K qualifier for Peachtree in Feb or March as well.  The second half will have the always fun Sandestin Triathlon in August, probably The Tugaloo Triathlon on September 11th, and I think I will go ahead and do Ironman Augusta 70.3 on September 26th to wrap up the season.

Preseason weight as of today is 193 even, so that is 22 pounds under last January’s winter coat.  Hopefully I can get that race weight down to the low 180’s this year.