4 1/2 Weeks

Hi folks!

It's four and a half weeks until Ironman Canada and I just thought I would let you know how I'm feeling and where I feel I'm at. Definitely feeling fitter than I ever have before. I was feeling very fit when I left Egypt 5 weeks ago, and the last month has only helped that. When I left Egypt I was working on bike fitness and my running was feeling great. Leysin has only made me stronger on the bike which in turn has helped the running. Swimming is still a bit of a question mark but I know I can get through it comfortably.

My main goal for the race is to be able to run in the neighborhood of a 3 1/2 hour marathon. This is mainly going to come down to bike fitness (which I feel o.k. with) and race execution. The key will be not going too hard on the bike. For me that means somewhere in the neighborhood of 5:40' on the bike. I know I could ride a 5:15' or so, but not sure what kind of marathon I could run after. So it means a nice comfortable bike, control the first part of the run and try and finish up strong.

I have been working with coach Vinnie for about 6 months now and he has done wonders. He is now part of Ironguides, and if you get a chance I highly recommend him! amazing guys with great insight in to the sport and his philosophy is right on par with mine.

My last question mark about the race is just the travel that goes along with it. I will fly from Switzerland to Abu Dhabi on August 3rd and will begin to taper and 'tune up' then. From Abu Dhabi, I fly to Canada on Wed night before the race. That's ten time zones only 4 days before the race. Factor in to that I am going from the cool mountain air of Leysin to the hot, humid air of the Gulf then to the unpredictable air of Penticton. I can't do anything about this so it's just a matter of taking things in stride, enjoying the race and doing what I can do!

Cheers for now.
Kevin