This will get you primed for a lunch swim

Quick update then some good links.  Finishing up week 3 of this second period and adding some volume.  Yesterday was a nice 1h15min ride with 5x5 min long hill climbs, and then today stretched the pool time to a 2200m session.  I can really tell that my swimming has come a long way in the past year, the only time I hurt in the water is during very hard intervals, I think I could pull off a 2.4 miler without too much of a problem at about a 70 minute pace.

I found these videos on the intraweb and thought I would post them, some good high quality videos of last years start.  Talk about controlled chaos.  Next time I am dragging to a lunch swim Ill just watch one of these to get motivated.

Escape from Alactraz Triathlon 2009 Swim Start 1 from Rick Gaston on Vimeo.

Escape from Alactraz Triathlon 2009 Swim Start 2 from Rick Gaston on Vimeo.

Up to date

Had a nice full week of training last week with 4 1/2 hours on the bike, 30 miles running, and about 5k in the pool.  Highlights were getting outside on the bike Saturday for a 30 miler then following it up yesterday with a 10 mile run @ 1:35.  I am shooting for a sub 2h half next month so that will be pretty close time wise at that same pace.

This month has had two weeks where I have hit all of my training plans and one week where I missed a few workouts, but I am feeling good right now about where I am in preparation for Alcatraz and my running time is about 1 min faster per mile on all of my runs over last year.  I am looking at another 10K Peachtree Qualifier next weekend to try for that time again.

Right now we are 9 weeks out from San Francisco, 4 weeks from the half marathon and all looks good.  Time to start looking for a wetsuit