Author Archives: Al

Four Weeks to Go Before Ironman Arizona 2019

Posted on October 28, 2019 by Al

 Weekly update, Oct 28…4 weeks to go before IM AZ. I am realizing that I have had a long, hard season when I look over at my door, where I post my race bibs from the past year. There’s not … Continue reading →

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Kona 2019 Race Report

Posted on October 13, 2019 by Al

My race report, as posted in Endurance Nation: Brief Background: 7th race @ Kona, following 10th KQ, @ Boulder. My plan was NOT to race, but try and enjoy myself both during my time on the Island (wife, son, sister+bro-in-law … Continue reading →

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Kona 2019 “Race” Plan

Posted on September 30, 2019 by Al

Race in quotes because I’m doing this as an “event”, not a race. It’s my seventh time doing this, and only once was I satisfied with the outcome – the first time, in 2006, when I beat my qualifying time … Continue reading →

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Kona: Two Weeks to Go

Posted on September 29, 2019 by Al

Weekly Update, 9-23-29: I was really raggedy edge this week, with three days off, and a few dropped workouts from my plan Monday: Took the day off after I slept nearly nine hours, and then napped for two more throughout … Continue reading →

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Kona Three Weeks To Go

Posted on September 23, 2019 by Al

Weekly update 9-23-19 First off, the past 9-10 days has me teetering on the edge of overtraining. I took 24 hours “off (4 PM-4PM Fri/Sat), then woke up today/Monday totally fried. NO training at all today, rested so hard, ate, … Continue reading →

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Coach/Athlete Conversation

Posted on September 23, 2019 by Al

From Patrick: Sorry for the delay in responding, I was replying to you this AM and got interrupted,..and in my mind I had answered you. 😢 So…here we go: Your diligence with updates is outstanding. Thank you for them as … Continue reading →

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Kona 2019: Four Weeks To Go

Posted on September 17, 2019 by Al

Weekly Update Sep 9-15 This week turned into a recovery period, mainly from life issues: Monday: Max Effort 4 on Zwift, followed by short weight session. Pick up new mini-camper, which takes up the rest of the day, in preparation … Continue reading →

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Six Weeks To Kona

Posted on September 8, 2019 by Al

Weekly Update, Sept 2-8: 6 weeks to go. Summary: I had a solid week, with good intensity workouts on both bike and run, and good long swim, bike and run. I fell a little short on my run volume goal. … Continue reading →

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8 Weeks To Go – Weekly Update

Posted on August 26, 2019 by Al

Weekly Update (in preparation for coach phone call tomorrow) Last week’s #’s: •Swim – OWS x 2, 6800m, 2 hr 30″ • Bike – Max Effort (75′), SST ) 75′, Recovery (65′) all on Zwift; Social 60′, Long Ride 100 … Continue reading →

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Weekly Update August 18

Posted on August 18, 2019 by Al

(To my Coach) Weekly Update, week of Aug 12-18… First, I start with some anxiety. I’m following all these folks on Strava, on EN Live, watching people do the epic Leadville rides and runs, seeing the final preps for LP … Continue reading →

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