The 3 sisters-2, Ron-0

For those of you not around here the 3 sisters are 3 climbs on the river mountain loop trail (RMLT). A cycling/running/horseback riding/4wheeel etc trail. There is no river and it is close to a very very small mountain. When it is finished it will be 36 miles (I think) round trip. It is paved. The climbs are 15, 16, and 19% grades. OUCH. Actually ouch is a good word as I crashed on the first one for lack of forward motion (rest assured no one witnessed it to my knowledge). What I am excited about is that I didn't quit. I'm just not strong/fit enough yet. On my 1/2 iron distance race these hills will be in the last 1/3 of the bike leg. 3/4 quarters of the way up each climb is better than last time when I didnt even make it half way. My biggest fear is having to walk them during my race. That is straight up not acceptable. Here has been my week so far:

Monday-Rest...my wife had a very minor surgery (if there is such a thing)
Tuesday-recovery run of 3 miles
Wednesday-Hills. Total of 15:30 miles. I rode from my mother-in-laws house to the RMLT. Floundered on the hills but pounded it out. I gave it my all. Now that I look at my garmin screen there is a 23% under the grade section. This my second attempt at the 3 sisters and I am determined to beat em.
Thursday-Seeming feeling no ill effects from yesterdays "fun" I decided to go for a tempo run. That turned into a hill run. I met up with the Village Runner group and the course they run is hilly. My legs were pooped. 4 miles total. Very slow.

I have been slacking on my information giving post during the week. Lack of time and a clear topic to research. I have been listening to podcasts on itunes on triathlon. They are awesome. Free too. There is a runners podcast as well. My rest of week will look like this....tomorrow short swim, sat long ride 45 miles or so. Sunday brick of biking about 20 miles followed by 6-8 mile run. QUOTE:

When the world says, "Give up,"
Hope whispers, "Try it one more time."
~Author Unknown

yeah I will be back you 3 beotches! (HA)

weekly/monthly totals

wednessdays run was cold and miserable at 5:30 but I did it. 3 miles 29:40. I had plans on some intervals but It was all I could do to not go get cozy in the bed. Thursday had a great swim. 2 warm-up laps then 14 laps with the gloves on for all and every other lap was a right/left breath every 3 strokes. Cuts down on the number of breaths per length and is really hard on the lungs. No breaks during the 14 laps in 18 min. Then 2 cool down laps. Fri off. Saturday had an open water swim of about 500 yards then transition to bike then a 10 mile ride in 47:53 ave pace of 12.6 mph. It was on the river mountain loop trail right next to the lake heading n. Beautiful and fun and challanging. Played 2 softball games and next week is the last week thank god. Today a 9.23 mile bike ride on the river mountain loop trail starting at the railroad pass heading n, ave pace of 13 mph and then timed T2 of 4:55 and a 3 mile run with a few 12% grade hills on them and finished in 28:21 ave pace of 9:26. I had a slow T2 while I was kinda waiting for everyone to start our group run. totals are as follows:

Weekly:
swim 3050 yards and 500 of those open
bike 19 miles in 1:30:36 all on the river mountain loop trail
run 6 miles in 58:01
2 softball games and several strength training

January:
Swam 12, 250 yards or 7.6 miles
bike 56 miles plus trainer and spin class
run 31.26 miles

What I was thinking is during my long run sessions for the next race (RAGE in the sage april 18, 2008) I will prepare for a half marathon. and for the half silverman I will include runs to prepare for phoenix rnr marathon. I mean if I have my runs up to 15-16 miles then 2 months I can get that mileage up to 20 ish. just add more running miles?

"Whether I fail or succeed shall be no man's doing but my own. I am the force; I can clear any obstacle before me or I can be lost in the maze. My choice; my responsibility; win or lose, only I hold the keys to my destiny." ---Elain Maxwell

bring it on.....