I have decided that I have recovered sufficiently, and am ready to begin some base training. My next “A” race is Ironman California 70.3 in Oceanside on April 2, 2011. If you aren’t familiar with the 70.3 events, they are what we used to call a ½ ironman, consisting of 1.2 mile swim, 56 mile bike, and 13.1 mile run.

I have done this event the last three years. Each year it has kept me from doing a race that I love dearly, the Bataan Death March Memorial Marathon. I was considering doing the marathon in 2011, but it is one week from Oceanside. Oceanside will be my only attempt at qualifying for Kona in 2011, and it is a great race, so I figure I should give it my best. I primarily choose to do this race because it is the only local event of this caliber, and while I am still stationed in Southern California I should probably do it. To do another 70.3 event or an Ironman would require travel, and I don’t particularly enjoy traveling to races.

I am currently doing base training, with the exception of swimming where I am getting a couple hard workouts in each week. I am seeing improvements in my swimming, and figure I may as well keep that going. When I start doing harder running and biking workouts it will tough to get the same intensity out of my swims that I am now. I decided to look again at my results for the last 3 years, and the top splits, overall time, and last Kona qualifying spot for the M40-44 division. Supposedly there are going to be some qualifying spots available again this year, but I wouldn’t be surprised if things change. Currently, there are supposed to be 28 spots available, the same as in 2010.

Year

Who

Weight

Swim

T1

Bike

T2

Run

Overall

T1+T2

2010

Me

187

29:11

2:40

2:32:13

1:19

1:33:54

4:39:15

3:59

 

Best M40-44

 

17:42

 

2:27:57

 

1:19:28

4:24:11

 
 

Last M40-44 IMWC

           

4:36:10

 

2009

Me

183

27:55

2:31

2:32:28

1:18

1:37:48

4:41:59

3:49

 

Best M40-44

 

25:11

 

2:25:24

 

1:23:26

4:27:03

 
 

Last M40-44 IMWC

           

4:28:29

 

2008

Me

182

29:45

3:08

2:44:36

1:28

1:30:00

4:48:57

3:36

 

Best M40-44

 

26:27

 

2:32:10

 

1:23:03

4:31:41

 
 

Last M40-44 IMWC

           

4:32:30

 

If I summed my best splits (using 3:36 for total transition time), my overall time would be 4:33:44. This would be a great PR, but probably not good enough to qualify.

So, where do I stand now? My weight would definitely need to come down, close to 180. Each of the past 3 years I didn’t start training until January, and my weight was up from 206-210, and I had to go through weight loss as I trained. If I can hit mid-January close to my goal weight with 2.5 months of base training, I should be ready to develop the speed I need for a fast race. Currently my swimming and cycling are doing great. I believe they are both better than the above results reflect, so I just need to keep that development going. As for my run, it is currently worse than it has been in years. I believe this will be corrected simply by running more frequently, giving a lot of attention to base running, and focusing on weight loss. When I think of each of these splits and results, I definitely see the possibility of improvements in each discipline, with the transition time being about the same. I am pretty familiar with the course now, I know what went wrong and what worked the previous years, and I have some new ideas to guide my training.

 

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