Heading to VA, Lake Anna to be specific, for the first triathlon of the year. Swimming feels a little less than where it was at this time last year, but the bike and run is way ahead. Last year I had almost no rides over 3 hrs this early in the season. In fact it was July before I hit 200 mile weeks. The last two weeks have been just under 200 miles on the bike, plus a couple of solid 3 hr rides on Saturday's followed up by 7 mile brick runs and then long (5+) hr rides on Sundays.
Plus, the run is way ahead of last year. In training for the Shamrock marathon did numerous 40+ mile weeks. Bigger than any run weeks last year and had a couple of weeks just under 50 miles. Since then run has backed down to about 30mpw, but still getting a good long run in on Wednesdays, some hills on Fridays and then the brick on the weekends. During a long run two weeks ago I 'tweaked' my right knee a little from going out too hard (7:10/mile for the first 6-7 miles of a scheduled 2 hr easy run). It was too hard too fast and too close to the marathon I ran on March 17th. The knee is about 90-95% now. It's sore/tight when sitting but once I get moving it gets much better/looser. Hopefully it does not become an issue Saturday.
Coach JH has me under strict orders this weekend. I'm to go out hard for 100-200 yards on the swim then find a group and or some fast feet and cruise the rest of the way. Then I'm supposed to take it REALLY easy on the bike. Let them pass will be my motto. For the run then I'm supposed to go out fast and get faster each loop.
Since this is the first race of the year I'm not too keen on setting goals other than to shake the rust out, but for a general guideline I'm looking at:
Swim 30-31. My personal best in a half is 28 and change, but the water is going to be cold and my swim has been down from the past year due to all the biking.
Bike 2:45. This is pretty variable as I don't know the course. Last year on a hilly course I did a 2:40 in my only half, and I feel faster/stronger on the bike right now. I think I could go 2:35 but I have my orders so I'm thinking conservatively.
Run 1:40 or less. My only two HIM runs were disasters. I have yet to break 2hrs! Yet I've done a ton or running since last year, my achilles that hurt all last year is good to go and if my knee holds up I think I'll be fine. PB in training is a 1:30:08 half marathon time, at the Shamrock my split at the half way was 1:35 something and most of my 2hr runs are at an easy 8 min/mile pace. If I can go 1:40 or so then I will be happy.
Either way, it is looking like a good weekend, should be fun.
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