Word of the day......... stay tuned!

We don't normally post on the weekends, so this is an update on Sunday's training forecast:

A 2:40 run with a :30 warm-up (slightly slower than goal IM pace), :70 at goal pace, :10 reset (slightly slower than goal IM pace), and a final :50 at goal pace.

This is our 3rd IM prep with coach J, and this is the 3rd time he has given us this workout. It is a very good indicator of where you are at with the training. Here is an edited excerpt from my training log the last time we ran this (on a Wed. after work, not a Sunday morning, but still.....):

sustained wind out of the west holding at 15-20 mph, gusts at 30-35 mph.......but it could happen race day. You don't get to pick race weather, so you don't get to pick training weather. Garmin had some trouble with the wind and trees getting a signal, so some of the data may be off. word of the day: epic. last time we did this workout, word was deathmarch, so we are definately improving, though that was a run as part of a brick, after a longish bike.

feel: was tough, but very manageable. The opening 30 min and then 1st 70 min effort were smooth and comfortable. Into the wind was tough, but just kept the feet moving. Was drinking about every 10 min. slowed down to add a long sleeve shirt during the 10 min break (may have taken this 10 min easier than intended, but not by much, and had a tail wind here) and to have a clif shot gel (chocolate, not as bad as I remembered, should be able to train on these, but still will probably race on strawberry or razberry or power gel). The second 50 min effort was tough, legs were tightening a lot, hamstrings shortening, stomach was still sloshy, but getting worse but it was still manageable. Tried to focus on thisngs like cadence at 90 per leg, relaxing shoulders, how I was feeling, and being in the moment and aware of my body and surroundings rather than just pushing through. Legs were sore and still woke me and kept me awake for 30+ min twice, but not like last week where sleep never came again after 1am.

Route: N and E on the trail from lookout up to Niwot. Took the Niwot Town Trail west and came out by the light, then took niwot road west, all the way onto part of the boulder backroads course.......

You get the picture. Stay tuned for Monday's update, I'll try and have the "word of the day" from the run.

And good luck to all Boulder Peak racers on Sunday. We may try and make our run-route go by the race. This will be our first year in Boulder not racing the Peak. Heck, even the year I "took off from triathlon" I did this race. Go fast and race safe!

-A
....