So much to Celebrate

Let me first congratulate all the Kona finishers, it was amazing reliving the race and I could feel during today's training session that I had only two hours sleep, but hey it's the Big Dance. Don't wanna miss that!

I also got a reminder this morning from the company hosting my Internet connection that I've used 50% of my monthly web "allowance". That usually only happened round about the 20th of the month but watching Ironman Worlds online for 10 odd hours does that to your Internet usage

A special shout out to Bryan, who finished in 11h24 and made us all proud. Well done Bryan.
This picture of a little Lizard in my office reminded me of Bryan in the build up to race day. I kept chasing him out of my office but he enjoyed the heat of the power supply too much. Maybe he is also training for the Kona heat.

After Last weeks disappointing race according to my high standards, I was sending mails the same day to my coach.

Coach replied and assured me, we have a plan. With my previous training plan for Ironman I did a lot of endurance from the word go but not a lot of intervals and speed work. We are building towards Ironman2011 and this is the plan, no need to have lot of stamina 6 months before the event.

September (which is gone), October and November is an Endurance block with some threshold and above threshold work to maximise the training effects. December and January is the threshold phase with lots of Tri specific training that includes long bike and run sessions and to practise fueling and pacing.
Then the month of February will be my taper month.

So maybe I am too hard on myself and need to be more patient if I wanna do well at Ironman next year.

Yesterday DJ had another competition (two to go before year end break) and did just amazing. It was the first time she finished first and what make it even more special she finished first in the Freestyle and in the Slow dance divisions.

When I saw her dance I just knew that today will be her day. It was one of those days where everything comes together and just click. I said to her afterwards, from my experience when I was doing Wrestling/Judo and from Triathlons, those days don't happen that often and she must savor the moment.

Well done DJ, you brought a big smile and a tear to me and your Mothers face.

Kim also got the news last week that she got a promotion at work. She will stay in the same job category but have moved into a higher job level. She also received an email to confirm that she has passed her 1st year of a three year Diploma course in Training and Development, she is studying for.

I have so much respect for her as I don't have the power to do a diploma at the age of 40.


Training wise I had a good solid week and even with today's temperatures going way over 30c I enjoyed it and had a great session but needed a few hours to recover from the heat and intensity.

It was a Brick session with a 3 hour bike and a 30 minute run.
The wind was just wicked and two of the three hours I had to bike right into a head wind.

The main session of the ride was 4x15minutes at 280-290 watts. The run also went great and I could manage a 4:50min/km pace.

A big thank you again to my Ironman Sherpa, Kim. On today's bike session I was hoping that she would drive in front of me and not at the back, to shield me from the wind but I had no such luck.

Not having to look over your shoulder every two minutes to see if a car or truck want to take me out, make my training so productive to concentrate 100% on the session. Thanks Babe.

The other advantage of having a Sherpa in a car behind me is I can put the bike in the car after the bike session and do my run session immediately afterwards. I've renamed the Steel factory where I do my runs lately to Witbank's Energy Lab.

Running 20km out of town next to a steel factory with no one around you apart from Kim, nothing to protect you from the wind and sun as there's no trees remind me so much of the Energy Lab in Kona


Past week's Training
Monday
Swim: 3100m, 1h04

Tuesday
Run: 45min, 9..5km
Bike: 60min, 33km

Wednesday
Gym: 55 minutes
Swim: 2700m, 57min

Thursday
Rest day

Friday
Run: 1h05, 14km, including 3x8min at 3:45min/km pace

Saturday
Run: 1 hour, 12.5km

Sunday
Brick:
Bike 3h00, 89km, including 4x15min at 280-290watts
Run 30 min, 6.2km