Thumbs up for Lance

I have to give some kudos to one of my favs.  Lance busted off a 1:17 on the run in Panama 70.3 Ironman today, good enough for a second place finish overall.  That is the epitome of getting it done in your 40's.  I am sure he turned a few heads today and served notice to some of the elites of the field that he will be a force to reckon with.  I'm really looking forward to seeing where he takes this early result in the months to come en route to the full Ironman championships later this year.

Here is the week that was for me.  I am back, officially.  There is no doubt in my mind now.  The last 30 days of fighting through what felt like starting from scratch has been a brilliant struggle.  I was very concerned with my HR a few weeks back. It was just beating much to high for easy workouts.  Not only did the fitness leave,  it felt like I forgot how to breath.  My stride remains laboured and choppy, but overall I have seen decent progress.  Today's longrun really helped my confidence.  Nothing wrong with that pace over a tough terrain in very cold temps. 

Back for some more thoughts and notes later,  ciao for now.

MONTH	DAY	WORK OUT	DETAIL	NOTES
Feb/Week 2	MONDAY	CORE w/o	50 minutes, 8 excerises, EZ pace	Beer gut must go.  (its all December's fault!, damn you holidays)
	TUESDAY	TEMPO	4.7 miles (10 min warm & cool)	Cut short, just to tough too early. 7.53/7.49/7.24/7.30 / mile  splits
	WEDNESDAY	HILL REPEATS	7 x 65 sec repeats (10% grade)	Normally a rest day, coach pounded me, very trashed at the end
	THURSDAY	EZ RUN	6 miles (9.37/m pace)	Surprisingly felt ok here, made sure to keep it real light
	FRIDAY	CROSS	20 miles on the bike trainer	Cancelled.  Felt the need for a break here,  laid right off
	SATURDAY	BODY W/O	Sublexing exercised on knee	45 mins of mindless movement for left knee,  no choice.
	SUNDAY	LONG RUN	105 mins at an easy pace	Last 2 miles uphill, pushed pretty hard at the end, coach changed it up.Put in approx 12 miles and 20 mins warm and cooldown.