So what has my training been like? Here's what a typical week looks like (I'll start listing my weekly training starting this week):

MON - 1500 yards swimming (.85 miles) I swim this is around 30 minutes. I'm still swimming most of the distance using breast and side stroke (left and right side). My crawl is so bad still that I get winded just swimming 100 yards straight. It is getting better however (less leg kick and more efficient grab with my arms) that I'm hopeful that my times will speed up and I'll use more crawl in my race.

TUE - 20 mile "time trial" bike ride. I've been averaging right around 20 mph on these rides (you do the math for the distance). I've use the streets around the neighborhood as a time trial course. This will be similar to the course in my race because it's pretty flat and there are a lot of turns and u-turns.

WED - 3 mile run. (10 minute miles/2 min run 1 min walk) I still am working up to a full run after going through the therapy on my IT band. Run is definitely my weakest area now and I'm concerned about going too hard and hurting my leg.

THU - another swim day or shorter ride.

FRI - Depending how my leg feels, I'll run again.

SAT - Long bike ride. I've been doing 30 - 60 mile rides, just depending on how I feel and what my bike partners are up to. These are slower rides to just build up base endurance and comfort in the saddle for 2 - 4 hours.

That's a typical week!

I've been going to physical therapy all summer (about 16 sessions) where they've been working on my Iliotibial Band (ITBand). This is connective tissue that runs from your hip across the outside of the knee.



For me, I have pain or weakness in the middle of my thigh and right under my hipbone.

I got to choose which physical therapist to see and I picked Bodymax because they did physical therapy and sports conditioning and training - I knew I needed help with my running form.

For treatment, they use deep tissue massage to release any scar tissue which can cause tightness as it attaches to the underlying bones and muscles. This "massage" can hurt - a lot. They then use ultrasound on the sore spots which brings blood and oxygen to the inflammation.

After the treatment, they would bring me downstairs and put me on the treadmill to work on my running form.



I worked up to running about 10 miles an hour at a 8% grade (but I only had to run that for 30 seconds or so). The therapists and trainers there were excellent and my form and leg are much improved.

On with the training!

So what has been happening since May?

Well...

I've selected my next major race

I'm going to race in the Bethel Island Triathlon on my 4oth
birthday (SEP 25). This is an olympic distance triathlon so it will be
a little longer than my last one.

SWIM BIKE RUN
Napa Valley .5 mile (.8k) 17 mile (27k) 4 mile (6.4k)

Bethel Island .9 mile (1.5k) 24 mile (40k) 6.2 mile (10k)

The pros will run a race like this in 1:45 to 2:00 hours. My extremely hopeful goal is to finish close to
2 hours 40 minutes. I'm hoping for a breakdown like this:

SWIM BIKE RUN
35 minutes 1 hour 10 minutes 59 minutes

Okay, so this doesn't account for any transition time, but I think you know what I'm trying to say.

More information about the race is available on OnYourMark Events.