85 miles @ 19.5 mph

Last week was another "build" week. Glad it is over!

Last week also had a few days of broken records in terms of heat, humidity and heat indexes. During the weekend, when training demands were at their highest, the heat indexes regularly soared around 103 degrees.

The week started with a good recovery swim on Monday and trainer work-out on Tuesday. I changed my strength training to focus more on perfect form, lighter weights and more reps. Trying to increase strength in "core" areas vs. bulking up.

Wednesday was an awesome swim / track work-out...The swim was intense with an 800 warm-up and two 800 repeats on 30 seconds rest. The track work-out involved a 300, 600, 800, 600, 300 ladder with 300 meter recoveries between each. Thursday was a rest day...Friday was strength training and some good core work.

The fun began on Saturday morning. I had my new Bontrager S-aero bars and new Bontrager tri. shoes. I left the house at 6:55AM with an 85 mile / 4.5 hour journey in front of me. Temperature at 7AM was 84 and humid. The 85 mile course involves 1 large bridge and 4 other smaller bridges. I went from Gateway to Sanibel Island to Fort Myers Beach to Estero to Bonita Beach to Naples...to the Circle K freezer!!!!...to Bonita Springs to Corkscrew Road to SWF International Airport and then back to Gateway...

Did the whole 85 miles with moderate wind and one break (at Mile 57 to refill the bottles) in 19.5 MPH. This is a big breakthrough for me. I am hoping to do the 112 miles (with several hills) in Louisville at an average of 18 mph. With the heat and bridges, I was happy to hold on and keep it above 19 MPH.

Followed the ride with a 25 minute transition run...did a full 3.5 miles which is also a break-through for me. Did the first mile in 7:17 and held steady from their. Well under the 8 minute miles that is the bogey in my head that I want to beat in Cancun. In the end, I was spent. But psychologically, I felt great!

Sunday morning's wake-up call was @ 5:55. On the books, I had a 15 minute open water swim, followed by a 1:45 run. Needless to say, my legs were heavy. Swim went great. Water at FM Beach was 88...hotter than the morning air.

Run involved 3 trips over the FM Bridge. Felt really tired but motivated on the bridge. When I hit the beach, the air went stale. No breeze. I was really shot. I ran a total of 45 minutes and then turned back to get water. Still working on this hydration thing. I HATE to run with a water bottle. Gulped down a bottle, put my head under a shower and ran one more jaunt over the FM bridge. Ran with a water bottle...

When I got back, the commisarry store had the news playing. It was the hottest day of the year and one of the hottest days in terms of index in 100 years. I felt great to be done. I started thinking about the hot water in the gulf and the hurricanes that must be brewing out to sea. I can't remember a summer season this hot...but then again, I never was training for an Ironman.

This is a "recovery" week...11 hours of training vs. 14. 3 hour bike ride on Saturday vs. 4.5. Coach says, "respect the recovery week..." because she knows my propensity to over-train. Are you kidding? I will milk any rest for all it is worth!!!!

Naples Fitness Challenge - 1st Podium Finish!

The Naples Fitness Challenge is a hidden gem in Naples, FL. It is limited to 750 people and sells out several months in advance of the race. It is a reverse tri. - 5K run, 15K bike and 400m. swim in the gulf. It is hosted at the Naples Beach Club in down-town Naples.

Mel decided to register and make this her first triathlon race. Her will and commitment never ceases to amaze me. Since giving birth on August 10, 2009, she has done 3 5Ks, a half marathon and now a triathlon. That feat alone isn't what's most amazing...To be able to do that and balance the house, finances, homework...care for JJ and Baby Ben...just incredible...she has not gotten a full 7 hours of sleep in the last 10 months. But she finds a way to go out, train, compete and FINISH...AND under her goal of 1:20.

Our weekend leading up to the race was awesome. Had a 50 mile bike ride on Friday. Went to the Beach Club on Saturday where we got a very nice suite and relaxed the night before the race. Met a nice Scuba Instructor who was entered in my race and in my AG...He just finished Disney 70.3 and ran an 18:30 that morning in a 5K in Delray Beach....That, coupled with what I calculated to be a $10,000 bike made me worry...How am I going to podium with THIS guy in the race...We talked for an hour about racing, training, equipment...Mel laughed that I had found a new best friend at the bar. It is funny how easy it is to talk to other Triathlon phanatics...

We also did a nice training swim in the ocean. It was very rough and I was concerned for Mel. 400 meters in the ocean with 4 foot swells, currents and white water. I told her that she needed to take it easy...one stroke at a time.

Night before the race. Murphy's law. There was a group on our hall who partied all night. That kept the baby awake and screaming. Then Mel got a migraine and had to leave the room for medicine. That was at 4 AM. Groggy, we woke up and got ready to head to transition at 6 AM. I was exhausted and so was Mel. Oh yeah, and it was windy and RAINING.

Kudos to JJ and our new baby-sitter Julianne. JJ was the photographer and Julianne showed up on time and took over with Benjamin. That really put Mel at ease. Transition set up went well. Driving range at the NBC.

I did a 15 minute warm-up...I wasn't feeling very good. I ran to the beach and was amazed by what appeared to be a MUCH LONGER swim venue. I worried about Mel. Her first time with this kind of race and swimming was LAST. Made a calculated decision NOT to tell her what I saw.

Gun goes off at 7:30. Ran a 6:20 on the button first mile. Felt pretty good but a bit dehydrated. Mile 2 in 12:48. Still on track. 3 Miles in 19:30 and shut it down for the last bit of the run.

Transition was slow. ALWAYS slow in transition. Gotta fix that.

Bike was awesome. I was in 40th according to JJ after the run. Goal was to finish in the top 20 and podium. I passed 10 people on the bike quickly...great runners who had no chance on the bike. Held 23.5 pretty much the whole way. Actually felt great considering this was my second sprint race. Funny that even after a hard run, the first 2 miles on the bike felt like a rest. No anaerobic feeling. I passed close to 25 total people on the bike...only 2 "disc-heads" passed me.

T2 was better...BUT - there was a 1/4 mile+ run from T2 to the beach...I went to grab water and it spilled...Bummer. I sprinted the first 200 meters and then jogged the rest in order to put on my goggles. No swim cap.

The first 100 meters was directly into the current and into the 4 foot swells. Not fun. But I had this calm feeling that I new I could pick off at least 10-15 people in front of me. I could see them getting closer to me faster.

Turned right at the first buoy and sped up. Went hard for the next 200 meters and passed a few more people...Turned right at the final buoy and headed home. Down wind, down current. Very smooth and fast. Amazing how important it is to keep your core "relaxed" when ocean water swimming. Let the water move you. I new I had a chance for top 20 and maybe a podium finish...went into anaerobic mode.

I picked off two more people in the 25 meter run from the ocean to the finish.

Turns out, I finished 5th in my AG....by 4 SECONDS. My last push was the difference. Podium finish. Another goal accomplished for 2009! I was absolutely floored. When I was called up to get my crystal I was blown away. JJ and Mel took pictures. I know who the guys were who came in 1-4. They have been on a pedestal...They have the shaved bodies, six pack abs and tree trunk legs...like Ironmen types...I felt stunned to be up there with them...I know this wasn't an elite race but I couldn't imagine being able to cycle with these guys...But slowly / surely, cycling is becoming more and more of a strength.

I stepped it up this morning and signed up for IronMan 70.3 Cancun in September. I still have this dream of qualifying for Worlds THIS year. Not a goal...just a dream...