As we adjusted the workout for Saturday. We are going to change the workout. However, the weather looks really bad in the morning. Therefore, please get the run workout on your own. If you plan to ride with Jeff in the Suncoast Trail, please contact him directly.
Enclosed you will find the breakdown based upon the distance you will be racing:
- 10 min easy building from a jog to your long run pace
- 4 x 20 sec build with 40 sec recovery
- 6 min easy
- Total warm up: 20 min
- Ironman distance:
- Florida / Cozumel: 12 – 14 miles – 8 miles at long run pace / last 4 miles at Tempo Pace (Walk 1 min every 2 miles.) / 2 mile cool down
- Augusta / North Carolina: 10 – 12 miles – 6 miles at long run pace / last 4 miles at Tempo Pace (Walk 1 min every 2 miles.) / 2 mile cool down
Make sure you foam roll and stretch. Please do your hip mobility exercises before your workouts. If you can fit in a 45 min easy ride on your bike trainer later in the day! I will highly recommend it!
Keep up the good work,