So you are thinking about doing an Ironman sometime. Lake Placid is always a good choice, because you don't need to get on a plane (if you live in the Northeast US or Canada). Unfortunately, if you do sign up for a race (the year before, because they sell-out in about an hour), you'll need to do these kind of pivotal workouts - unless you want to suffer out there on race day, which I don't recommend. Read on ....
Sunday's workout:
105.4 miles on the bike; 7mi warm-up, 3x25+ on with 7mi recovery.
10 mile run; 2.5 warm-up, 4x1mi with .25mile recovery, 2.5 cool-down
We averaged overall about 19 mi/hr including warm-up and recovery loops, so I figure that the on-ntervals were between 21-22 miles an hour. All good when considering the on-interval loop climbs Oak Hill (only the locals can appreciate).
My 1 mile run splits were between 6:00 (1st) and 6:20 (last) and I felt real good, but the last one took some effort.
The total workout time was 7 hours. Not a bad day at all. I felt great all day and I am feeling real good on the bike for a change. I thought I might actually run four 6min flat miles, but the fact that I could run as well as I did after riding 5 1/2 hours, means I'm pretty fit. I hope I feel that good on race day - it will be a big day for me (cross fingers).
I followed up today with 1:44 run (12+ miles) not too fast, but to keep those legs going. Light commute on the mtn bike with back-pack et al. - I also like to get in a different (upright) position. I hope to get in 3200 in the pool tonight.
Tomorrow back to the track for some fast 400s, probably an early morning ride. This weekend will be the townie road race, which I hope to bag, but seems every year that a non-local comes in to take it. The following day is the next scheduled complete day off - June 17th - exactly three weeks from the last.
Anyway, the 42 year old body is holding up okay. I need to add in some type of yoga or I guess more stretching to keep the body loose. Anyone that has any questions about Ironman training should feel free to email me (included in profile). I continue to be coached and am doing some coaching, so I can see both sides of the fence.
We are 6 weeks away from Lake Placid IM http://www.ironmanusa.com/ . I'll do another one of these in two weeks, but it will probably be less miles because of the Patriot 1/2 Iron race http://www.patriothalf.com/ .
I'll conclude with three words; bike, bike and more bike.
Party On!
-Kyle
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