Pre season recap 2011 (5 weeks)

Well, after I got better from my dengue I decided to start up really slow and put frequency as the main factor. I started jogging 5 days a week for 20 minutes, just listening to my body and keeping heart rate in touch.  First week was a little shaky , I lacked any strength and I was well dizzy after many of my runs.  On the positive side was my swim, after loosing 37 days I was concerned, boy I was wrong! I‘m feeling sooo good in the water right now and just started adding some intensity to my sets.  I am giving away a little bit of swimming this year to focus on bike to run fitness to see if that alleviates the cramping issues during the last part of tri’s.

 

R-E-C-A-P

Run/// I ran 21 days out of 33 days (575minutes =9.5hrs) , I started with 20min and max @ 40min

Bike///8 bike sessions about 2x week starting @20min and max @45min total =395minutes = 6.5hrs)

Swim///7 swim session starting at 1000mts and max @ 2k total (9900mts)

So far everything is going smooth, the main issue is just to get to satisfactory run fitness.  At the moment running stills difficult on my body even though I tackle it with a great mental attitude. Going into my first A race which is just 11 weeks away by the way, I know I have to build my run, I’ve started to do just that by running at least 4x a week.  Next step is to add some threshold work and just gain the fitness, nothing fancy about speed.  For me I know that the key to a good performance on my age group is to be able to RUN or JOG the run part instead of walking the whole thing.  Pace is not even important I can still do good with 11min miles, but walking is a NO-NO. On to the cycling I now realize I made a big mistake down at Miami. There is no way I should be able to average close to 20mph in a 90k bike segment if my max for a 20k is a mere 21mph. I believe that on a more conservative bike pacing strategy I should be able to get off the bike feeling better and at least run for the first mile.Like I said before, I’ve decided to back off from swimming and paying the price, because the advantage I’ve gain over those in last races has disappear later way too quickly. I’ll be back reporting on my improvement in next couple of weeks when I should be re-testing in all 3 disciplines.