• 2h 23m 59s
  • 56.00 miles
  • 23.34 Mi/hr

IM Kansas 70.3
Solid ride on a very hilly course with wind and rain.

  • 1h 25m 40s
  • 13.10 miles
  • 06m 32s /Mi

IM Kansas 70.3
I burned the skin off my feet... literally! In spite of blisters on all sides of my feet, I rocked this run. I have finally run off the bike like I am capable of doing.

  • 39m 52s
  • 1931.21 meters
  • 02m 04s /100 meters

IM Kansas 70.3
I know, it's pathetic... but about 3 minutes faster than at the 5430 HIM!

Very happy with this race! 4:32:35 - an 8 minute PR in the half ironman distance!

  • 30m
  • 8.00 miles
  • 16.00 Mi/hr

Quick ride with Dave and Sean...

  • 20m
  • 3.00 miles
  • 06m 40s /Mi

Short run with a few pickups

  • 1h 06m
  • 8.21 miles
  • 08m 02s /Mi

Easy run from the club in E. Vail and back. A little sluggish.

  • 20m
  • 1000.00 meters
  • 02m /100 meters

Some 50s and 100s around 47 and 1:47 for them. 500m straight in less than 10 min. so that is pretty good for me too.

  • 55m
  • 17.52 miles
  • 19.11 Mi/hr

Easy spin in the dark after the hard rain

  • 19m
  • 1000.00 meters
  • 01m 54s /100 meters

This was a "break out" swim for me. I have been playing with different stroke styles and I found the one that I am going to use!

Today I started out dong 50s (meters):
47, 47, 46, 50, 45
I know these aren't fast compared to everyone else out there, but to me they were all records!

Then I did 5 100s:
1:47, 1:47, 1:46, 1:41, 1:39
I've never done this before!
I'm really stoked.

Something is happening.

OK, here is where I make my bold and perhaps ambitious predictions for IM Kansas 70.3! Swim: <39 Notes: I have looked up my swim times for every triathlon that I have ever swam. My first one was 3:02/100, My fastest two tri's were pool swims with a 1:56/100 at the Mini Ha Ha last year. My fastest open water was 2:02/100 at the Boulder Peak last year. Basically to reach my goal I will need to swim a 1:58/100 which is totally doable. Granted I usually swim about 2:14 in HIM's but I think this time will be different! Bike: <2:25 This may or may not be conservative based on the course profile and race day conditions but, I looked at what other riders have done there and I think I should be able to average 23+ mph. My past two 5430 HIMs were: 2:21:44/23.71 avg. mph last year and 2:21:04/23:81 avg. mph in 2007. So I'm allowing 3 minutes or so and I think this will be realistic. Run: <1:30 I have never run this fast in a HIM but my stand alone half marathon is sub 1:20 so on this flat course I'm thinking sub 1:30 is realistic. Last year 1:33:42 at 5430 which is a hot and difficult run course. Transitions: <3:00 Projected finish: <4:37 I love to dream!

  • 2h 03m
  • 36.00 miles
  • 17.56 Mi/hr

Lazy ride. Started at the club in East Vail rode up to Beaver Creek and Back

  • 26m 30s
  • 4.00 miles
  • 06m 38s /Mi

Treadmill... I like to use the tready close to races... Most of my running is S L O W and/or mountainous so I do not get a lot of opportunity to work on foot speed. The Treadmill is great for this.

I started out at a 7:30 pace and progressively pushed the speed. My last mile was about 5:30 with a the last .2 at 5:00.

I feel like right now I'm in my best shape of the year. I was a little soft at Boston in April but I have had a very good 6 week string of workouts. I am pretty sure that I am in better shape now than I was at Ironman Arizona in November. Last year I peaked way too early, probably in late August or early September.

I'm still not sure what I will be able to do at Kansas, but I do want to have my best 1/2 Ironman run. I'm thinking <1:30 but it will really depend on my nutrition and bike fitness (which is still not there yet - by 5430 it will be).

  • 31m
  • 1600.00 meters
  • 01m 56s /100 meters

10 x 50 (:49 to :57)
my first couple were in the 55/56 range and then I changed my stroke and I was doing 49/5o range
5 x 100 (1:50 to 1:55)
1 x 500 (a little of over 10 min)

I was feeling tired today... not from racing but from lack of quality sleep. I decided to rest today. I haven't missed a day since the day after The Boston Marathon 4/21, so I guess it is a good day to chill.

DickDime's Training Log

 June 2009 
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