5K PR - But Now it's Crunch Time!

Had a good week of training post-Escape from Florida Triathlon.

Monday was a good recovery swim. Then a great bike trainer work-out on Tuesday followed by strength training. Then a hard swim and run on Wednesday with bleacher climbs worked in. Rest on Thursday.

Friday was an awesome work-out. 16 miles in 2 hours flat. Ran most of it on hard packed trails near my house in Gateway. Used an Ipod which helped. Normally I just enjoy the sites and sounds of a long run. The Ipod allowed me to stay in ryhthm with many of the songs keeping me in perfect cadence. Two hours and 16 miles was the longest I have ran since the Marine Corps. Marathon at the end of 2007!!!

Needless to say, my expectations were low for the Edison 5K on Saturday night. Great atmosphere, perfect whether. About 1400 runners and 200,000 fans experienced the Edison 5k including my parents who took care of Benjamin as JJ and Melissa ran in the race. The route is on the parade route and the 5K kicks off the parade. Hence the 200,000 fans. Awesome energy. Winner finished in 4:33 mile pace which is blazing!

There currently is a mean stomach virus around these parts and I think I was feeling it on Saturday night. That, plus the heat and the fact that my legs were dead from the 16 miles the day before kept my expectations low. What do I do on a low expectation race? Run a fast first mile and see how I feel. Ran the first mile in 6:14 and felt okay. I knew this was PR pace but probably not sub-20 pace.

Hit mile 2 in 12:50 and knew it would be close. Stomach cramps came to visit in mile 3 and I got passed by at least 5 people which always "hurts" mentally...especially when they look like they are in your age group. Turned at 3 miles in 19:25 and knew I had a remote chance of sub 20 if I sprinted...But I didn't have it...

20:06 - PR. Feels good not to "feel it" and still PR.

Ran back out and then in with JJ and Melissa...an awesome family experience. Had dinner, watched the floats, took some pictures (will post later) and then called it a night. Mel was sick all day yesterday. I just felt tired and not myself.

BUT - In the spirit of this "build week" - I pounded out close to 60 miles in 3 hours flat on the bike. Held it at 20.0 MPH most of the way and then bonked for the last 4 miles. Convinced myself that a 5 mile "cool" in HR 1-2 was okay. Not sure what coach would think but I was done...I have to build up on these long bike rides...I feel terrible at about mile 40...

But I got off the bike and ran sub 8 minute miles for 2.5 miles (20 minutes). Then, enjoyed the rest of the day with JJ - Hyatt Water slide, baseball practice and then church. Counted my blessings for my health, another 5K PR and asked for strength as I am 5 weeks away from the New Orleans half Ironman!

I need an Iron-stomach with this virus!

The Great Escape

My third triathlon will definitely be a memorable one.

Florida's Great Escape Triathlon took place at Lake Louisa State Park in Clermont, FL. GREAT venue. The distances were 1 mile swim in Lake Louisa, 18 mile bike on rolling hills, 5 mile run on sand, packed clay and asphalt.

I love when a trip comes together. I went up with Mel, JJ and Benjamin on Saturday morning and we stayed at the Renaissance Seaworld. We did a whirlwind tour of Seaworld and saw the Shamu Believe show, Dolphin Mystery Show and Pets Ahoy. JJ and Mel rode an awesome log flume and the "Kraken" which is rated as one of the Top 10 roller coasters in the world. This was JJ's maiden voyage on a REAL roller coaster and what an experience. Mel was a trooper to go on it and hasn't been the same since. There was one too many corkscrew turns for her liking. She still feels "hung over." I of course would never set foot on a roller coaster of any kind...and definitely not the day before a triathlon.

That night we were settling down and JJ was relaxing in bed next to me. I was kinda into myself...feeling anxious about the race. I could go to sleep and make this a normal night or I could try to make it extra memorable. I decided to "ask" if JJ wanted to go down to the pool and Spa...He lit up. Absolutely!

We went down and he managed to go from the cold pool to the hot hot tub about 6 or 7 times...You know - that amazing feeling of extreme cold and extreme heat...he loved it. Several Father son conversations and 5 video games later and at about Midnight we hit the sack...

No alarm clock needed. I was tossing and turning at 5 AM. "Can I finish this distance?" ... "How will I do on my new Crono?" ... "Can I come in the top 10 in my age group?" ... "Could I possibly bonk?" I decided to encourage Mel, JJ and Benjamin to take a cab out to Clermont ($80 trip)...I spared them all the waiting and transition set-up and pre-race hoopla...They happily obliged.

At the USAT registration desk, I met Joanna Zieger. Not the most pleasant person as she argued with the volunteers about her registration fee. But hey, she IS the reigning 70.3 world champion. She also rides MY Guru Crono which was a thrill to see...I then saw no less than 4 Olympians warming up on their bike...I knew I was in for a crazy experience.

The Swim venue looked awesome. Buoys every 100 meters or so and very clearly marked. It was very shallow which made things difficult in the beginning and end of the swim. But all in all, I had a great mile swim in 25:50. I will say that I was shaky getting out of the water and running to transition...some oxygen debt and vertigo but that always seems to happen.

Uneventful transition 1 other than seeing that there were still a LOT of bikes on the racks. Good sign. I get on the bike and haul ass for 2 miles expecting to be passed...Held steady at 22 MPH...Felt strong on the bike. Saw Mel, JJ and Benjamin in their cab, entering the park at about Mile 10. That was pretty funny...a bunch of Pro triathletes whizzing by and cursing at a Yellow Cab in a state park...how committed is my wife? How awesome is that?

Saw Coach Angie on several loops...knew that she was coming for me. But I held her off...surprisingly so. I never felt fatigued. I was psyched with my 22 avg MPH for the whole 18 miles. Passed a couple other team-mates which was unexpected.

T2 was uneventful other than NOT seeing many bikes on the rack. Good sign. Hit the run and told myself that I would stay sub-8 minute miles. Felt strong. I changed my perspective when I got passed by an elite woman in a bathing suit with a major wedgie and re-committed to sub-7:30s...After I caught my breath, I quickly committed to sub 7:10s...I was amazed by how strong I felt on the run...even though the first mile or so was through soft sand.

I definitely went 6:45 or so for the last mile and finished in a strong 1:54:28. I held 7:06 pace for the run. I finished 6th in my age group. Best part is that I did not brick on the bike. I was 7th in my age group for the bike and was very close to 6th. I know this is a function of training...but also the strength of my new Guru. It just cuts through the wind, allows me to be in aero longer and just flies down-hill. I also had a bit more energy and adrenaline in this race.

It was awesome to see the elite/pro field...Shoemaker, Long, McClarty and Zieger. Great to get a taste of pro triathlon racing. Shoemaker ran 4:53 miles off the bike. Zieger swam a mile in 19:18????? Just blazing.

Even though I got smoked, I felt like I belonged. I feel as though the Olympic Distance is a great distance for me. Just enough on the swim to get me into anaerobic...just enough miles on the bike to get to lactic acid build-up but not spent and a reasonable distance run that blends speed with some endurance.

I feel ready for New Orleans 70.3. Not ready right now. But "6 weeks from now ready." I do not feel as intimidated and I don't feel that sense of anxiety that I could bonk and not finish the race...

Lovin' this training. Loving this sport! definitely hooked.

Priorities and Pain!

Last week was a very tough week of training. It was a "build" week. Coming off the previous weekend of 50 miles on the bike and 15 miles of running, I was tired. Monday - Thursday was great. 2600m swim on Monday. Strong Trainer session and Strength on Tuesday. Swim / Run on Wednesday...Day off on Thursday.

My boys from LA - Sam and Robb - came in on Friday and I know my weekend training would suffer. I fit in a 30 minute ride on Friday. Friday night was drinks and partying. Saturday morning was very rough. I was down in Bonita Springs at the Condo and when I woke up...with cobwebs...it was 46 degrees out. I had my bike but summer cycling clothes...

I limped down to my car, hopped on my bike and headed North to Fort Myers beach. My hands literally froze in the aero-bars and my feet felt like bricks. At about 12 miles I warmed up a bit. At 20 miles, I felt pretty good...at 30 miles the guilt hit that I had left my buds hanging. So - I ended the ride at 34 miles which was close to 2 hours (windy conditions)...I did a 25 minute transition run which felt great.

Coach Angie was bummed as I was supposed to go 2.5 - 3 hours and 50 miles. This was a build weekend. I definitely screwed up but I have to try not to beat myself up. Saturday night was the AFCAAM benefit. More drinking and partying. Went to bed at 2 AM and had to get up at 5 AM to get the boys to the airport. It was at 7 AM that I started rehearsing my speech to the 11 AM and 5 PM masses at Blessed Pope John...More stress.

I got through the speech. I did okay. Nice comments from many of the parishioners and Father Bob himself. But I was exhausted.

So, the only think left to do on Sunday when I got home was go on a 12 mile run. I did in ~90 minutes and felt great...that same great feeling you get when you study all night for a test, do well and then just crash in bed.

This week is another big week as I get ready for Lake Louisa Escape from Florida. I did an awesome 2000m ladder on Monday. I did a great trainer session this morning and then strength training. Swim / Run tomorrow and then easy spins / runs going in to the race on Sunday.

Fired up to spend Valentines with the Family in Orlando...Seaworld!!! Then race on Sunday and then visit Mel's grandma after the race! So grateful that I can mix the family time with the race time and that Mel is so supportive.

Oh yeah...got my cool Lime Green Giro Ultimus helmet...My theory is that a lime green helmet will easily be seen in transition...We shall see. God knows I need help with Transitions!

Humbled but Hopeful

I had high hopes on Saturday morning. My first ride with my new Guru Crono alongside Team Geared Up - Angie, Greg, Justin and Kath. They are all experienced triathletes who regularly "dropped" me in road training runs when I was on my Scott Road Bike. I figured this time would be different with the "Black Beauty" cutting through the wind.

Not so fast!

Saturday morning. 38 degrees @ 7:30 AM. With 3 layers, gloves and leg warms, I set out with the group. First 10 miles felt fine. Held 19.5 mph. At about 18 miles, the group said, "see ya"...By mile 30, I was squinting to see them in front of me...By mile 40, they were gone...

As fate would have it, I forgot my running shoes so a return to the car and quick transition was impossible. So, with frozen feet and wounded ego, I decided to go another 10 miles home to change into my running shoes. 50 Miles on the dot.

I did a 3.1 mile transition run in 23 minutes. Felt good on the run but legs were toast yesterday.

Woke up early this morning. Saw the sunset. Ran for 80 minutes today - 6 passes over the Fort Myers Bridge and then a beautiful run on the FM beach...All told - about 10 miles. I was tempted to do an Open Water Swim but it was way too cold. So I bagged it, came home and ate like a pig.

I was a bit down yesterday. While it was cool to complete 50 miles, I can't stand to be THAT behind on the bike. My sense was that I probably would have been behind by about 5-6 minutes in a 56 mile race. I can probably make that up on the run. But for some reason, I felt like I was gonna be better / faster on the Guru...Maybe it was the wind and the cold...

Maybe I just need to manage my expectations and remember that this was my second 50 mile bike...ever...and I am biking with a 10-time Ironman...

Maybe I should lose the ego and simply enjoy the ride!

Guru Crono Arrives - Black Beauty!

Six weeks after being fitted by the great Mark Cesal from the Trek bike store in Naples, my new Guru Crono has arrived. It looks incredible. All black with florescent lime green logos. Lime green tape. Black saddle.

To summarize, I went with the Bontrager carbon handle bars, Bontrager race lite wheels, Bontrager saddle and Ultegra SL Gruppo. I love this bike.

I took it out on Saturday on its maiden voyage and boy what a difference! The first difference is the vibrations. Somehow this bike picks up vibrations almost as if there were shock absorbers on the bike. Next is the feeling I get in aero position. It just feels "right"...like I am "in the bike" vs. "on the bike." Third is the acceleration at about 20 MPH...with any tail wind, it feels as though it accelerates must faster than my old Scott Road Bike. But most importantly, it holds speed much better.

My normal 40 mile bike is usually 18 MPH depending on the wind. On Saturday, I did it in 21.1 MPH with heavy wind conditions. I had a little more head wind but not much more. And the best part was my legs weren't shot when I got off the bike. I did a transition run (5K) in under 22 minutes.

This bike gives me a whole new set of confidence. I feel with hard work and more miles, the bike will soon be a strength, not a weakness. I feel as though a 20+ MPH bike (56 miles) in New Orleans is definitely possible.

I did another 40 miler today in under 20MPH due to wind. I would say there was a head wind for 30 of the 40 miles. Stayed in aero for 95% of the ride. It was hot today as well...88 for most of the ride...which is good as I know it will be blazing in Louisville.

Mile Swim test yesterday after an 800m warm-up...Did it in 26 flat with no anaerobic bursts...Felt great...that's tracking for a 31 minute half Iron-man so long as I don't flake on the siting. Followed that with a 5 mile interval session on the track.

Strength tomorrow. 42 Miler on Saturday with a TR of 3 miles. Open Water swim in the ocean and 10 mile easy run on Sunday...

Training hard as I head in to Lake Louisa on Feb 15.

Naples Half Marathon - 1:34:43 - PR!

Another great day. Another great race. Another pleasant surprise. Ran for a half hour yesterday with some accelerations mixed in and my legs were, well, dead. I had a nagging knee throb and an aching ankle.

Needless to say, I tossed and turned last night with the "expectations" of a PR working me over. I really wanted to do well in this race and to "validate" my triathlon training. If I could beat 1:37:54 without running nearly as much as I was running in 2006 when I PR'd, that would certainly validate this new tri training. But the nagging aches and pains and dead legs were creating doubt. At one point yesterday, I thought that maybe the smart thing to do would be to pack it in, sleep in this morning and start fresh on Monday.

But I set the alarm for 5:00 AM and did what always happens on race morning. I woke up at 4:56 with no need for the alarm. Downed some coffee, yogurt and banana and off I went. New tradition. Find a hotel about 5 miles from where the race venue is and do you your business in the hotel lobby bathroom. No lines. Hotel lobby bathrooms crush the 7-Eleven or even the Starbucks bathrooms...nice light, rarely any remnants from past users and in this case, some good reading material.

Got to downtown Naples with some time to warm up. Put in a good half mile warm-up with a couple accelerations. Legs felt good. I can always count on Race Day Adrenaline. Went to the starting line and after an awesome Star Spangle Banner, the gun goes...Great race vibe here. About 10 men and women Kenyans and 20 other out of town elites tow the line up front. About 1,300 total racers. Flat course. 50 degrees at the gun which is unusually cold for Naples.

Went out in 6:45 mile 1. Felt good...Miles 2-4 were "flat" but I stayed right at 6:55-7:00. I had my mind set on 10 miles of putting time "in the bank" which meant sub-7:15s all the way. I held strong through Mile 8. At about Mile 9, I started to struggle a bit. It was a scary struggle because last week in the River, Roots and Ruts, I felt strongest at Mile 9.

So now the pyschology comes in. I say to myself, "one more 7:15 this is a guaranteed PR." Mile 10 was about 7:17 and I hit the 10 mile mark at 1:12 flat. I knew I had it. A 24 minute 5K for 1:36 would be a slam dunk...

Mile 11 and 12 hurt because I kept pressing and it was straight and into the wind. Those were two endless miles. Picked it up a bit for the last 1.1 and just LOVED seeing the clock turn to 1:34...I know I had 1:35 broken easily...Some quick mental math and I knew if I picked it up a bit, I could beat my PR by MORE than 3 minutes.

Hit the finish at 1:34:43...PR!

This is 3:14 faster than my previous PR which I did with T-Bart in 2006.

Absolutely thrilled by this time and effort. This is a complete validation of my triathlon training. I have been spending about the same amount of time training but the running results are getting better and better. My body is feeling stronger. My endurance is unbelievable. My speed has improved. The diversity of training between swimming, biking and running makes all the difference in the world.

The swimming delivers active recovery and helps maintain my weight and good cardio. The longer bike rides build the engine. Two hours at HR 130-140 strengthens the overall core and builds up the leg muscles. The running tunes up the engine and builds both the cardio and the core. The mixing and matching of the disciplines minimizes the chances of over-work and injury.

I feel a major difference when I hit mile 9 in these longer races. Instead of thinking, "my God, get me to the finish line, I am done..." I feel solid from a cardio and strength stand-point. Still need to add the miles on the bike. But I am a true believer in multi-sport training for overall strength, speed and endurance!

River Roots and Ruts - Podium Finish!

Great race this morning.

The drive out to Alva was breath-taking. It really reminds of me of the African Serengeti. Just miles and miles of open pasteurs with grazing animals and haze coming off the earth. This morning was COLD - about 50 degrees. It was a beautiful sunrise with no clouds in the sky. Super spiritual.

Everything about this race rocks! The shirts are bio-degradable. The medals are made from recycled glass. The volunteers are friendly. The course is super-challenging and changes every year. There are miles along the Calloosahatchee River. Single switchbacks. Big Berms. Flat final mile finish for a good kick. They announce your name, place and home town at the finish. Love it.

I would say more than 3/4 of the 300 racers fall in the race with dozens of injuries that draw blood. One guy bit it bad and split his head open. Most common injury is losing concentration and catching a root on a down-hill berm which sends you flying.

I twisted my ankle twice and tripped once but never went down. I tried to take it easy but the competitive juices took over. Opened with a moderate 7:17. Tried to keep it at or under 7:30 pace for as long as possible...Started leaking oil at about mile 4 but not due to my endurance...more due to the difficult course...Once again, because of the triathlon training, my cardio was strong.

At about Mile 8, I felt great but that is when the course became the most difficult. I mean, really difficult. There were 10-15 foot berms that you almost had to climp on all fours and walk down to prevent a fall. Then, switch-backs and situations where you had to duck under the banyon trees.

At Mile 11, I caught the 2nd place woman (she was a master) and told her to draft off me so we could try to catch the first place woman. In first place was 23 year old Amy Plotkin who was about 150 yards ahead. I went in to a 7:15 mile pace for the last two miles which was too fast for my Master's friend. At Mile 12, I separated and then PASSED the 3rd place runner in my age group...although I did not know that at the time. Felt really strong in the end.

So I came in 26th overall and 3rd in my age group for a Podium finish - 2nd year in a row. I beat 4th place by about 25 seconds which is awesome considering I out-kicked him. Awards were "Petrified Wood" which I pasted above.

A really great day...Two of my tri team members finished a half marathon for the first time so I was really proud of them. Then the Eagles took care of business in the Meadowlands and are going to the NFC Championship. Then I gave a talk to the Youth Ministry at my Church. Topic was Setting Goals and Reaching our Dreams...My theme was "Find your Passion"...

Life is really good today...Mind, Body and Spirit in balance. Very grateful. Now some smart training and rest/recovery this week before we push for a PR at the Naples Half this Sunday!

Make Up Your Mind!

Two of my favorite running races are scheduled over the next 10 days.

First is the River, Roots and Ruts Half Marathon. Beautiful drive out to Alva, FL at dawn. 8 AM start. 55-60 degrees at the gun. 100% trail running including several single track switch-backs where we run over BMX and motor-cross tracks. Very technical race and sometimes dangerous. In the last two years, I have seen several finishers come in with bloodied knees and twisted ankles.

Definitely NOT a PR course.

That's me in the gray tank - number 51 at the start of last year's race. Last year I completed it in 1:46 (8:10 pace). I believe I was sick and on a serious dose of DayQuil. But I finished in 2nd in my age and podiumed. This year, 1:42-1:45 would be nice. 7:45-8:00 Pace.

This is where the conundrum comes in.

I want to race as hard as possible and podium, but not too hard where I get injured. My normal Sunday runs have been 11 miles @ 8:00 Pace and I have felt pretty good...My coach is begging me NOT to over-do it on Sunday because I have stated that I want to PR next week in the Naples Half Marathon.

Love the Naples Half. Perfectly flat. 2000 runners. Down-town Naples. Great finish. Mile 8 is in front of an Episcopal Church where we get "blessed" by a priest who showers us with holy water...Great weather. Very festive. Awesome atmosphere. Naples is a PR course...I did 1:37 in 2007 with T-Bart. I trained hard for that race and 1:37 feels a bit daunting. To beat that, I need 13 consecutive 7:30s and then a strider down the stretch.

Coach Angie believes that if I go as hard as I have this week, bike hard on Saturday and then run hard on Sunday, I will be toast. She has me "recovering" next week in anticipation of Naples.

I told her that I did not necessarily want to PR in Naples at the expense of my training for New Orleans 70.3. That's when she says, "C'mon John! Make up your Mind!" She gets mad at my indecision. Do I want to get my PR and prevent injury in running...or train smart and peak in New Orleans at the 70.3 half IronMan?

I of course want it all now! Podium this Sunday at R,R&R Half...then train hard next week...then PR at the Naples Half; I want to stay strong and injury free...

So what do I do? I will hold back a bit on Sunday and agree to an easier regimen next week. I'll go hard in Naples and hope for the best. I know that these hard, long runs have a way of making me a stronger runner...if I am smart and listen to my body...

Race hard. But be smart!

Happy New Year - 2009 Goals

I've always been goal-driven. But I never want to get overly consumed by "hobby-goals". Triathlon has taken over in terms of my free time focus and I am very serious about some day qualifying for the World Championships in Clearwater and for Kona, but let's face it - this is still a hobby. I want this year to be more about "fun" and "learning" and less about pressure and compulsive pursuits of goals that may or may not be achievable.

I have no idea how my body will respond to a 70.3 or a full-Ironman race. I am still overwhelmed by the mystique of finishing an Ironman. Who knows what will happen with injuries or burn-out or outside influences (family and work obligations). Who knows whether my body (or my mind) will respond on race day. I know I have serious anticipatory anxiety for any big event - major business presentation, dental work, even the last 2 Sprint triathlons...I love the rush and the action and getting through the nerves. But who knows!

At the same time, I don't think I should spend the 8-15 hours per week doing this without having some basic goals to pursue. So here they are, not in the order of importance:

1. PR in January in the Naples Half Marathon - 1:37:54

2. Go Sub 20:00 in any 5K (Current PR = 20:09)

3. Finish IronMan New Orleans (70.3) in under 6 hours

4. Finish IronMan Louisville in under 12 hours

5. Age Group Podium in one Triathlon that I enter (this is very aggressive!)

6. "PR" on how much $$$$ I can raise for good causes through my training ($3500 after the Marine Corps. Marathon for Hope Runs),

If I miss on Goal Number 5, a back-up goal would be to place 1/2/3 in one of the three events in any triathlon. I've gotta shot at this in swimming and running...but the Bike may continue to hold me back a bit.

Other "in-tangible" goals include:

1. Always be coachable. I wanted to keep my annual string alive and run a marathon in 2008. I did NOT based on the advice of my coach. She stressed "base training" in late 2008 and to avoid injury. I wasn't ready for a marathon. I must continue to be coachable.

2. Improve on transitions. I shouldn't be lame with transitions...practice, practice, practice...

3. Neutralize my bike weakness. This may not emerge as a strength...yet. But I want to eliminate any sense that it is a weakness. (Good start with the purchase of the Guru Crono).

4. Never let triathlon training and "Hobby Goals" get in the way of what's really important in my life - Family, Faith and "Balance".

There's some exciting races on tap including the River Roots and Ruts Half Marathon next week and then the Naples Half in 3 weeks. I then have the Escape from Lake Louisa Olympic distance triathlon in February. And then the Hooters to Hooters Half Marathon in early March.

Then, the BIGGIE...New Orleans 70.3...

So lots of cool races ahead. Here's to a safe, exciting and eye-opening 2009!

T-Bart's Swim Challenge...

T-Bart gave me a killer swim challenge

2 mile jog - warm-up to the pool.

400m warm-up stroke choice.

Then, 20 x 100m in under 2:00. Then, "go again" at every 2:00 interval.

So, I did the first 100 in 1:28; so I had 32 seconds to rest and so on. I did the next three 100s in under 1:35 and the next 4 100s in under 1:40 and then things got really tough. I started going into anaerobic oxygen debt and began to breath very hard.

I had to take an extra 2 minute rest after the 10th interval and then again after the 15th interval. But I made it through it and then I did a 200m cool down.

I give myself a C+ for the results but an A for effort.

At about the 1800m stage, I entered what BAM calls the "Pain Cave." The last two 100s were particularly tough. Each averaged 1:45 with 15 seconds of rest and each challenged me to keep my form.

I jumped out of the water, quick transition and then ran home - 2 miles in 15 minutes.

I keep thinking about these master swimmers who have perfected the Total Immersion swim approach:

http://www.youtube.com/watch?v=F4_f6DTGJ78&feature=related

They look so fluid and relaxed. I felt this way for the first 3-5 intervals today...and then I tend to retreat back to slashing the water and losing my form.

T-Bart says that those who can finish the Iron-Man swim in less than 60 minutes could do this 20x100 drill in 1:45 intervals....I'd like to see where I am in about May of 2009. I would like to be able to do the 20x100 in 40:00 without going in to oxygen debt.

Excited to take a day off on Christmas!