Half Ironman 70.3 Training: Week 9

I read an interesting article this week that says while training for a 70.3, your run volume on a weekly basis should not exceed 20% of your bike volume in miles (article


). Luckily, one person in this house can do math & was available for consultation.

Bike volume:  80.87 miles

Run volume:  13.5 miles

My run volume was 17% of my bike volume this week, not exceeding the 20% rule. Hell, I may be doing this right afterall. Here's what my training looked like this week:


60 minute 

NAC Masters


60 minute open water endurance swim


1:53 hour bike ride (24.73 miles)

Avg mph:  13.1

60 minute bike ride (11.04 miles)

Avg mph:  11.1

3:05 hour bike ride (45.10 miles)

Avg mph:  14.6

2 mile brick (24:28 minutes)

80.87 total miles ridden


4.01 mile run (48:01 minutes)

3.49 mile run (38:15 minutes)

6.00 mile run (1:27 hour)

13.5 total miles ran

If you follow me on Facebook, first of all, I'm sorry, but secondly, you saw the litany of responses to my 'what to eat on a long ride' question. First prize goes to Alexis. That tuna casserole hot pot worked out great on Saturday - thanks! But seriously, HUGE thanks to Marshall for making PB&J rice cakes for me & Mary Katherine to eat during our 3-hour ride on Saturday. A) They were delicious. B) They totally worked! Sold! I'm buying

this book


I'm 11 weeks out from Augusta & this weekend I really started questioning my life choices. The bike ride on Saturday was biblical. My legs were shot. When we started the ride, I didn't think I could do it. I immediately fell back & let Julie & MK drop me. I rode the entire ride alone & honestly felt like it was the slowest I've ever ridden. Turns out, I rode it faster than last week. I don't know what that means, but I'm confident there's a lesson in there somewhere.

Today was stupid. I got up at 5:00am (on a Sunday) (I got up at 4:45am yesterday) to go open water swim with MK. We did an hour long endurance swim, I changed at the marina & then met Jaime for a 6 mile run. So that you accurately feel my pain, these were my splits today:







So yeah, today was stupid.

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