Better late than never. Sorry for the late update. Been out-of-town, computer crashed due to virus, blah, blah, excuses, excuses.

Yeah, Yeah, hope you have kept the training up better than ye ole blog my brother, November is coming quickly. Hiked today with Riley, love to do that, espeacially when he is in the mood. Then brought him to practice with me. 2.5 warm up, 4 hill repeats 1/4 mile long 130ft elevation gain, 2.5 cool down, 6 100 meter barefoot strides, smiles from Riley. It was a good day.
MUCH LOVE,
Geoff

i was going to put this up yesterday, but alas, the best-laid plans of mice and men...

Well, i've been training like a mamba-jamba. Life is good, training is good, and getting better. Reading all you guys are doing is key to the next 6 weeks being stellar. thanks for the smack talk - probably not intended, but you make me loathe my activity level.

Here's an update.
September 19 - ran 8, biked 8
September 21 - swam 3500
September 22 - biked home
September 23 - swam 4000
September 29 - swam 5000 in a 58-degree lake (wetsuit, swim cap, aqua socks) and nearly froze to death. not really, but i will say it is the HARDEST thing i have ever done.
More September 29 - kayaked 8
September 30 - hiked 10.4, 4000-foot climb, 6 hours hiking
October 1 - canoed 8
October 2 - rode 4-wheeler 20
October 5 - swam 3000, ran 5k hills
October 6 - swam 3200
October 7 - rode 15 incl. 5 x River Mt Road, all under 4:00 - been a long time since i did that!
October 8 - swam 3200
October 10 - ran FSM 5k, won in 18:11.
October 11 - played 9
October 12 - swam 3000, ran 8 @ 6:55/mile
October 13 - ran 8 @ 7:05/mile

So that catches me up. Today, despite 16 miles in 12 hours, I feel pretty fresh. that makes me feel good about where i am in ironman training. but i also know i have more work to do. speed / hills. pain. then rest. then race.

Nice D, I need to find more races that are less competitive, I ran that 18:01 5k and was 40th, the winner was under 15! Maybe move to Ark, or get FASTER! Ran 2.5 warm up today, track work 3 sets of 2min race pace (just under 6) 1 min active recovery, 1 min race 30 sec recovery, 30 sec race 30 sec recovery, 2 min walk repeat. 2.5 cool down. I felt tired after the hills yesterday but still hit the pace (I think anyway). After this week I am cranking up the miles, RnR AZ 26.2 coming in January, I am believing in the sub 3 Boston qualifier, doubt I will be able to get to Boston, but if I don't qualify it makes no difference, qualify first, figure out the rest later. WORK SON!
Much Love,
Geoff

5.5 today at 37 minutes, held a conversation so I think that is a good pace and breathing was good. Want to get this 3 mile race on Saturday behind me and start working on the marathon plan.
MUCH LOVE,
Geoff

Yeah, go for the marathon!! If Yasso is right, I'm going to run a 3:00 at Richmond. Hah! Did 20 today. 8:15 pace the first 10, then averaged about 8:00 for the second 10, with two 7:30s at the end. 22 next week, then taper. Feeling pretty good about a 3:30 and OK about a 3:25 if the weather is good...and if the last 6 don't feel much worse than the 20th.

Casey, looking good. Yasso is about 15 (sec/min) off as far as I can see, go for the 3:20, you can't lose even if you have to back off half way. DOOO IIIIITTTT! Raced today, yeah I love to race. It was as close to the front as I have been in a loooonggg while. Finished 6th, was a 2.8 course in a mountain preserve, tough with hills and rocky footing, but did it in 16:41, about an 18 minute 3 mile I figure, same as the last but much tougher, would like to run a flat 5k to see how it goes but those are hard to find round here. Tomorrow I start ramping up the miles, but want to keep up the speed, thinking mile repeats 3 times a month will keep that up with some fartleks and hill work every week. Have a good plan and the best run base I have had in 16 years so bring it on baaayybee! I love to have you guys to bounce off of. Keep working, keep training, keep living, Praise be to GOD!
MUCH LOVE,
Geoff

You're suggesting I run fast the first half to put time in the bank? I don't think so...I've done my best when I've gone just a few seconds slower at the start. I'm planning on starting out at 7:45-7:50s, then picking it up a lttle at the half, if it feels right. If I could hold it, that would give me at least a 3:25. I was just looking through my running scrapbook. I've done 8 marathons at between 3:24 and 3:37, a 50K here in VA twice, both in 6:43, and the Jay Mountain Marathon twice, both at 8:03. At least I'm consistent.

I've got the speed, but the endurance is questionable. Probably comes from maxing out at 45 miles/week. Same for you, Geoff? How much mileage are you planning on?
Casey

Hoping to do up to 80 miles by mid December and then cut back again. Right now I have been running between 35 and 50, depending on the week, but there has been a lot of speed work due to the specific training for 5k distance. It will take some serious will power, but certain I can do it, or something close, if I can get up to 70 I will feel pretty good about the base. Yesterday I went 6 easy @ 43 minutes, today went 8 nice @ 58 minutes, killer slow climb on the return 4 at neg splits, 326ft all up. Given the marathon in Jan is REALLY flat, I think 3 hours is attainable, looking forward to the challange.
MUCH LOVE,
Geoff

You are in a different league, brother. I just did 8X800 at between 3:07 & 3:13. I had been dreading that session since I first saw it in the plan about 10 weeks ago.

Hey, 307 is nothing is to shake a leg at, keep pushin, to dread and keep after it says a lot about a man. Ran 7 today, neg splits back again, felt good, did it in 47, pretty quick and felt great. Very positive these days. Keep on keepin on!
MUCH LOVE,
Geoff

October 14, ran 8 @ 6:55/mile
October 15, swam 3900 in 53:00. on pace for sub-1-hour IM swim (first time i've been there, practice or race).
October 16-18 got called out of town on a critical training weekend and worked a bunch. Yuk!
October 19 worked like crazy.
October 20 swam 3300 wicked workout
October 21 swam IM distance (4225) in 58:30 - first time i've ever been under an hour! then biked 40 @ 20 mph
October 22 swam 2500 so far including 10x100 on 1:15 challenge set. made all but 2 (1:15, 1:16).
it's raining cats and dogs right now, but i really need to get a run in...oh well, i won't melt, eh?

my weekly mileage has not been what it probably ought to be, but i'm feeling good cardio endurance. now just need to toughen the legs. i'm hoping the years of running will help with that.

long workout tomorrow - practice triathlon essentially. ~3/4 IM swim; ~70 mile bike; 10-12 mile run. that should leave me feeling what i'm up against!

much love to ye both,

dyron

Not bad this week as I begin to ramp up the long run and total mileage, it will be easier in November as CC will end, they are begining to taper now. Wednesday was short because of a meet, 3.5ish, Thursday 4 miles, Friday just shy of 6, Today had a long one, just over 12 ran easy for 9 then cranked a bit the last 3 in just under 21 minutes. Total time was 1:36.20. Total week milage = just shy of 47. Feeling good. Casey, MUCHO positive thoughts as you get closer to your day! D, just can't wait to hang with you and cheer.
MUCH LOVE ALL
Geoff

October 23 rode 50, ran 15. last mile was with Asher. it was a humbling workout. ~5 hours total and i was dead by the end. 19.3 ave on bike; 8.5-minute miles on the run. i am sure i can complete the ironman, but not sure about time anymore. i'll just see what the day holds. less than 4 weeks out! one more long workout and i'll be ready to race.

D, your sparse mileage scares me, but hope it works out. I did 21 of 22 Saturday. It was warm and raining, and I quasi-bonked at 18. Felt surprisingly good on Sunday for 5...Sunday runs are usually terrible.

October 26 swam 3000, ran 8. 7:30/mile, ave hr 147.
October 27 ran 8, 7:10/Mi, ave hr 148.
Casey, I share your fear, more than you know.

Faith over fear! All you can do is bring it. know that you have been here before, perception often fools us, reality, well that is always different. Just bring what you got, see what reality has for you!
Monday, 5 ish 1x1000m @ 3:43 4x200@37, Tuesday went 6@43. Today only 3, had both kids at practice with me, too cold for more, family sacrifice, do it EVERYTIME, daddying is so much more satisfying than anything I have ever done, thank God for that gift!
MUCH LOVE.

October 28 - ran 8 @7:14/mi, swam 2300 including 15x50 on 1:20 holding 0:32.
October 29 - swam 4250 in 59:00. that's keeping with the sub-1-hour IM swim pace! i'm at least excited about that leg of the race!

Geoff, you are right. I'm having those same thoughts. Frankly, I just plan on plain ENJOYING the race, and not stressing about this or that. the EXPERIENCE will be excellent, no matter what the outcome. (but i really want to be fast...)

much love back at ya, and looking forward to the visit!

swam 3000
one more thing on the fear...although i've not been doing as much running, the 3 sports together i've averaged 47.6 "running equivalent miles" per week since June, 53.9 REM since august. basically it's (swimming x 4) + (biking / 3) + running. although i agree it's cardio-equivalent, there's no substitute for time on feet.

Biked 80. About 18 mph ave. Felt good.