Four weeks to Boise 70.3

Last two weeks of training were productive. I now have just 4 weeks to Boise, 6 weeks to TriMonroe, and 15 weeks to Kona 140.6. I'm so amazed that I'm at this point.

11 workouts this week including 3 swims 4 rides 3 runs and one weight session. Total of 132 miles and 15 hours. It is noteworthy to think that I am actually accomplishing that much work compared to where I started a couple of years ago. Thinking Ironman Kona was a five year plan, here I am trying to validate my entry in only my second season of competition. At times, I think I an just over my head.

Saturday I had a good ride with the Snohomish Bicycle shop group. It was my second group ride and I felt more confident being in the group. I'm still not nearly as fast as the group but I feel like I'm improving. During the back road hill portion I tried to copy the movements of our sweeper and found that my efficiency improved. Lesson learned. It was also the first time I could feel the advantage of drafting in a group. Hopefully next week I'll make more improvements and stay closer to the pack.

After the shop ride I was just relaxing talking with some of the other riders and after a few comments began to reflect on this total experience. Todd, one of the team members remarked that the quality of my production was way ahead of some others and I thought how great it is to be in a group of encouragers. I am thankful for my friends and mentors at the Monroe YMCA. My weekly spin classes have increased my base, and different conversations with friends and trainers helps me consider my overall plan. I have so many people who are knowledgeable who are helping me along my journey. Also I am grateful for my shop teammates. We had a great social time at Fred's to get to know each other better. I've had several opportunities to get positive feedback. Martin and Brian are so helpful with supplies and work to keep my bike in top shape. Brian is excited to increase my training and I can tell that he had given some extensive thought to how we can accomplish that. Just the act of writing it down is an encouragement. There is also the accountability which serves as a motivator. I think I can do the work and they think I can as well. I know how important it is to surround yourself with people of like interests and have found that plentiful here. Maureen continues to be my biggest fan and help out wherever she can. She's had to sacrifice by anticipating my training as we plan other things together.

One more week in the build stage, then two weeks at peak, followed by race week for a taper. As a reminder the plan I am currently following is based on Joe Friel's book Your Best Triathlon. This weeks projected plan is as follows:

Monday: recovery swim, moderate bike, short run, strength training

Tuesday: swim speed skills, possible long bike, run speed skills

Wednesday: long bike (if not Tues.) and moderate run

Thursday: swim for strength and force, long run

Friday: swim for muscle endurance, moderate bike, possible strength/stretch session

Saturday: long bike, possible moderate to long run

Sunday: off or run (if not Sat.)

More to come. Thanks for all my teammates and supporters, without whom I could not even begin to seek out the prize. Thanks for keeping me grounded and focused. Long before I ever race I will have won many honors from you. On race day you will all be with me and I can only forsee great personal accomplishment. Until then, keep watching, a hui hou, I'll be seeing you on the road.