My training has been going okay. My swimming has been fine. I have been averaging around 4600-5800 yds per week spaced over 2 workouts. Monday and Wednesday are swim days. Monday is shorter in total volume (1800-2200), but I do a warm-up, then a long straight swim (1400-1800) followed by a cool down. Wednesday is longer (2800-3600) consisting of some shorter distance intervals to work on some speed. Still only averaging 1:40's on 100's, but that is good enough for me. I would be happy swimming 1:45 average for the 1.2 mile swim at the Half Iron.
Biking has been good, except for being cold. Hard to get motivated to ride my bike in the mornings when it is 35 degrees out, but I haven't missed a weekend ride yet. Been going 45-55 miles on my Sunday rides and doing a Thursday morning "speed" workout for around 15-20 miles. Sunday this past week was brutal. At 9 am the temp was 38, but there was a 20 mph wind. The wind chill was 29 and it was freakin' cold on the bike. On the way out, there was a section directly into the wind. I was doing 13 mph with a heart rate of 162 (almost 90% of MHR). Then I finally got to a section with the wind at my back and I was doing 27-28 mph with a heart rate of 150 (around 80% MHR). My bike is coming along and I have ridden the half iron course twice. Thinking I may be able to go around 19-19.5 mph for the race if the wind is light. The course could be tough though with any wind since it is pretty wide open through the marshes along the lake.
My run has been my weakest link. My weekly mileages have been 15, 12, 11, 11, 20, 5.5 and then looking at around 14 for this week. My run has been sufferin'. I finally got motivated and got up to the 20 mile mark, however that was a big mistake. That big increase in mileage killed my heel. I believe I have the beginning of Plantar Fasciitis, which is a very painful condition. My heel hurt a little after my 10 mile long run on the 20 mile week, but nothing I felt concerned about. Then last week I went on Tuesday to do my 5.5 miles of speedwork and that did my heel in. That night, I got up to use the restroom and had to literally crawl to the bathroom. My heel could not have any weight on it. I iced it and stretched it for the next two days and it finally starting feeling better Thursday afternoon. Decided to stay off of it until this Tuesday. Did 3 miles yesterday and then iced it. Did 3 miles this morning, but skipped the ice. It hurts a little bit this evening, but not too bad. Going to take it easy for the rest of this week (4 miler on Friday and 5 miler on Sunday) and see how it feels. May throw my long run back in next week and maybe some speedwork the next week.
My upcoming plans are pretty much focused on the New Orleans Half Ironman. I am doing a local race in Lake Charles the weekend before since it will be one of my best friends' first triathlon. It is 400 m, 10 miles and 2 miles, so it should be around an hour. Should be a good final tune-up the Sunday before the half iron. Plus I can work out any kinks with my new wetsuit in a race prior to the big race. Want to do the Fast Boy 5k the day before the sprint tri, but I am undecided. It will probably depend on how my heel is feeling.
I finally bit the bullet and bought a wetsuit since Lake Pontchartrain will be in the upper 60's for the race. That is a bit chilly even for me. Lonestar last year was around 70 and Ironstar was around 72 and I did them without one. This will be around 65-68, which could be a little problematic. I ended up getting an Xterra Vector Pro X2.
Also bought new tires, a chain, flybag for under the seat, new riding shirt, tail light and tubes for my bike. Bought a helmet for the wife so she can look "cute" while riding her bike.