I hope you find time over the next few days to reflect on your accomplishments this past year. Pay special attention to your successes. Remember, you don’t have to achieve your goal in order to have success. Focus more on the process. Lessons learned. New friends made along the way. Memories you would not have had otherwise. Your brain is wired to focus on failures, so that you don’t screw up again. When you feel that happening, acknowledge those thoughts, set them aside and turn again to feeling grateful for the good things.

It’s been a long time since I felt good about my race results. At last, with this edition of the Honolulu Marathon, I can say I am delighted with my results. Not exactly what I planned for, but remarkably close, and how often does a race go as planned? 

The end of the year approaches. Now is the time to think about doing awesome things next year. Something big and scary. Exactly what that might be depends on you. Your first triathlon. Your first marathon. You know that to be successful in achieving your goal you need to train. Your first question might be how to train – what to do and when to do it. Just as important, yet too often overlooked, is how to find the time. To be successful, you need to get organized.

For much of North America and Europe the endurance race season has ended. Blog posts and podcasts focus on how to train in the off season. Here in Hawaii, the season stretches into December with the Honolulu Marathon. It can be hard to find the motivation to sit back and plan next year while struggling to find time to train, but if you wait until after the Marathon you will find your free time consumed by the demands of the holiday season. 

Sloveig Lovseth is the new Ironman World Champion. She put on an incredible race in Kona, a model of being patient, sticking to the plan, and not getting dragged into someone else's battle. But, did you know that she almost never made it to triathlon? 

It is the eve of the Ironman World Championship in Kona. The last - as far as we know - of the all women’s races. I have my tracker loaded with a few athletes I know, and a few I have yet to meet, and plan to check on them from time to time during my typically busy Saturday. This got me thinking about my challenges for next year, and my past experiences.

Ride Plan

My last two long rides, each about fifty miles and lasting over five hours, finished with a high level of fatigue. On a scale of one to ten I would put it at seven, still able to drive home and clean up, and not collapse on the sofa, the next couple days were rough. I knew I was holding back on power, and for the Century Ride I wanted to go a bit harder, at what I hoped would be Ironman race pace. My rough draft plan then was to try to do a full one hundred miles at an average speed of 12 mph. Start time around 6am, finish between 2pm and 3pm. 

Seems like just last week that I earned my Ironman U coaching certification. Now it seems that TriDot, the provider, has split from Ironman. More about this on Slowtwitch. 

I was always bothered by TriDot's push to get us to switch from TrainingPeaks to their home built system. AI driven, at that. No, thank you.

This is a great discussion on a topic near and dear to me and, I hope, every senior athlete. Please give it a listen and drop your comments below. The link opens in YouTube. FastTalk podcasts are also available on your favorite podcast service, and on their excellent website.

Longevity and Biomarkers of Performance

Spend time with “real” swimmers and sooner or later you will hear someone complain about triathletes wearing watches in the pool. More than complain, more like belittle, disparage, and denigrate. “Use the pool clock,” is their advice. More like a commandment.