Preparation

Today was meant to be a rest day but having missed my cycle during the week my coach suggested (that means told me) I get out on the bike in preparation for tomorrow's cycle around Arran. A quick 30 miles in beautiful countryside was a great way of blowing the cob webs off after a busy week at work.
So tomorrow team ATHelite are doing a figure of eight around the Isle of Arran. This is approximately 80 miles and involves three long hill climbs along with loads of "lumpy" roads which sap the energy out of your legs. It is an idea training session in preparation for Lanzarote Ironman and I will build on this with some longer 100 mile trips during April.
Once we finish the 80 miles we will pull on our running shoes and complete a 50 minute run off the bike. It's important that I continually condition my body and mind in the run up to the event. It's important to stay focuses especially as the start line is now almost in sight.

Targets

Targets are funny things which don't always inspire people to greater performance.  It depends on your mind set.  This morning I knew I had a big swim but rather than look at the totality of the target I stuck with the breakdown; 300m warm up, 100m fast, 3 x 500m, 3 x 400m, 2 x 300m, 100m warm down - all against the clock.  It is natural to count the laps and in the first 500m my mind started thinking, "well that's 6 lengths only 4 more to go but then it tried to work out the total lengths I had to complete the total task.  This doesn't work for me because it would tire me out and in the end, what good would that thinking do anyway?
So I forced that though to the back of my head and focused on the task in hand; finishing the first 500m.  Then I started the next stage and by approaching the swimming this way I performed extremely well (for me).  It was only after completing all the small tasks that I totalled the swim which was of course 3,800m.  Had I entered the pool thinking about the magnitude of the total I don't think I would have performed so well.  So when faced with a stretching target, break it down into manageable pieces and enjoy yourself!

Rest day?

I have been in Bristol for the last two days so when I got back tonight I was too late and too tired to fit in a training session. So I will have missed one session this week which I will feel guilty about because I really don't want to miss any training 'cause it plays on your mind. But I know that there is lots of hard work "in the bank" so I have to accept that two days away is tiring and sometimes it's best to take the rest.
Tomorrow I have a tough early morning swim so it will be back to business as usual. A long bike ride on Sunday with a run off the bike will set me up nicely. So tonight I'll enjoy the rest and get an early night

In the dark

Adapt is a word I use often along my journey.  You need to constantly adapt to your circumstances and environment like a downhill skier - they don't stop when they get knocked off balance, they just adapt.
So my plan this morning was for a 1 hr 35 min bike ride up and down hills.  I set my alarm for 5.50am hoping to be away by 6 however when the alarm went off it was pitch black outside!  I didn't fancy riding with lights on the country roads but didn't have time if I delayed it till it was light.  So I adapted - switched my schedule and went out for an hours run.
The sun may have been shining but the frost on the grass made me take an extra layer and I am so glad I did - it was very cold on the extremities!  But a great workout so I was able to ease my guilt at not making the scheduled session.  My running times are very good at the moment and I hope to keep this up, but will need to invest in new running shoes due to the wear and tear.  That's me up to 4 pairs a year now which comes in about £400 - and that's just for shoes!  Still it's worth it.

What a difference....

....time makes.  3.5 years ago I struggled to swim 40 metres without requiring assistance from a life guard.  My goal back then was to swim 750 m in my first sprint triathlon and I was so chuffed (relieved) when I exited the pool after 21 minutes.  Tonight we did a time trial over 750 metres and I managed it in 13 mins and 30 seconds.  Quite a difference especially when you consider that before doing the time trial I had completed 1,200m.  But there are no short cuts and it has involved a lot of blood, sweat and literally tears.  I still have a lot to improve on my swimming technique and once again I couldn't complete a kicking exercise tonight because after 12 metres I seem to grind to a holt.
So today's theme is perseverance, you'll get there if you keep trying but as I always say - you need to have a reason to keep persevering.  After all, what does it mean to you to reach your goal?  If you "aren't bothered" about the outcome then you'll never reach the goal.  Something worth considering next time you consider taking on a challenge.  My goal is firmly set and my focus couldn't be greater as Lanzarote Ironman, "where normal limits don't apply", approaches.  I'm lovin it!

Back with a bang!

I've 2 weeks of really hard training to look forward to. Started this morning with a 3k swim which included 20 x 100m laps. Felt really good but later I had a 2 hr 15 min run. It was 19 degrees so I decided to try out my Lanza two piece Tri suit. Who would have thought this would be ok in March in Scotland?
Got a few funny looks from the locals but it didn't deter me completing almost 17 miles at a good pace for me - 8 min miles.
Not training till tomorrow night when I'm back in the pool so that will give me a little bit of recovery time.

Day of rest

Sunday was meant to be a day of rest and that was what was scheduled for today.  So up at 7.45am, which converts to 6.45am the day before, for my son's football.  Back at 11.30am and watched the GP before the Old Firm match.  It was a beautiful day and so many of my friends we out riding their bikes in various races but I was under "orders" to rest.
Tomorrow starts a 2 week schedule which is extremely tough; the last of the overload before my training starts to tail off.  But these two weeks are really important and will require every ounce of energy I have, physically and mentally.  The start line is in sight but there is still a lot of work to be done before then.

Time trial

To measure progress I complete time trials in all disciplines. Today it was 2 x 10 miles on a monotonous road - out and back. So much is dependent on the conditions and today it was foggy with a light wind. In time trials you want to leave nothing "in the tank" at the end so I went for it. 34 min 24 secs on the way out which is an average of 17.5mph. 28 min 26 sec on the return, an average of 21.1 mph. This is my best time trial ever.
When I got home I ran 3.25 miles averaging 7 min 19 per mile. All this data tells me I'm getting fitter and faster but without these measurements I wouldn't know. What measurements / benchmarks do you have in place to measure your progress?

Summer's arrived!

It may seem premature to say that summer has arrived but today was almost as good as any day we had last year!  What a shame I'm not out running or on my bike as it would be beautiful out there.  But today was an early morning swim including 20 x 100m timed laps with 10 sec rest in between.  3 Months ago this would have seemed impossible and the times I recorded were the best ever.
This is a bit of a recurring theme at the moment i.e. achieving results beyond my wildest dreams, results I would never of thought possible and it's down to the detail and planning in my training schedule which as you know is designed and monitored by my coach.  In other words it doesn't happen by chance.
I am also feeling full of energy for these sessions but that it because I am on a recovery week so I am only putting in 50% of the time which means I have more energy to give.  After this week I have another two extremely hard training weeks and then it will reduce as my body starts to get ready for the onslaught of Ironman Lanzarote.  Enjoy the great weather and take time to smell the flowers while you're at it!

Chasing daylight

The nights are getting lighter but I was pushing it to the limit tonight to complete my session before it was dark as I had no lights.  It was a 1hr 35 min session which involved hill reps, lots of them!  I just managed to get back in time but it was a little close for comfort as spotting pot holes was getting difficult. That was followed by a "run off the bike" where I completed my fastest run ever.  It's amazing how cycling improves my running and how my brain is adapting to running off the bike.  It's vital to condition your mind so that it becomes normal to run off the bike. Training is about conditioning - the last few weeks have been about overloading my body so that it gets used to the pain and preparing to cope when it comes to the event.  Overloading also prepares your mind which is vital to my success.  After all, the first time (since Ironman 2 years ago) I will swim 2.4 miles in the sea is the event, same for the 112 mile bike and the 26 mile run.  And the same applies to putting all three together so physically and more important mentally I need to believe that it's possible.  That is what every training session is based on.

Improved mindset

For those of you who have followed my progress over the last 3 years on my blog, you know how difficult I have found swimming.  It's worth going back to the blog where I describe sessions where I walked out, devastated and holding back the tears - that's how tough I found it.  In the last few months my attitude has changed and I've started to see the results.  So tonight at our coached training session there was a break through.
We were doing a hard session and after a particularly tough drill we were told to repeat it.  The "swimmers" were all waiting on me to make a negative comment.  I just smiled and started the new drill much to the surprise of the others.  I didn't realise the significance of it until we finished the 3,300m session.  I may not be a great swimmer but I can knock out 3,000m plus on a regular basis and when Ironman comes along, I'll complete the 3,800m swim without worrying too much about it - basically it's a warm up to the bike & the run.  But that doesn't mean it doesn't deserve respect.  One kick in the face and the race could be over. I'm pleased to say I now look forward to my swim sessions!

Resting doesn't come easy

This is the second day of rest before I start my recovery week and although my legs are appreciating the break, my head isn't!  I've already been onto my coach asking about this weeks activities as I need to know what I'm doing - sitting around isn't easy.
So tomorrow I will be swimming & stretching, Wednesday an hour and a half on the bike with 6 hill climbs followed by a 30 minute run off the bike and a gym session, Thursday a swim session including 20 x 100m timed laps plus stretching, a 50 minute run and core session on Friday and 1 hr 15 min including 2 x 10 time trial on the bike a 5k run and stretching on Saturday.  There you have it, A RECOVERY WEEK!
Fantastic can't wait, bring it on.  After that we only have a few more intense weeks before we start to reduce the training in the run up to the event.  I know I will start to feel stronger and have more energy as the event approaches which is exactly where you want to be.  But none of this would be possible without a plan and a cause.  Thanks for supporting me and Maggie's Cancer Caring Centres (www.justgiving.com/Derek-Stewart0) - if you've been touched by cancer you'll understand how important they are in helping the patient and their family.

A day of rest

Sunday was a rest day for me or should I say, a day with no training!  An early 6am start to watch the Grand Prix with my son followed by last minute Mother's Day shopping before off to his football match.  Back home to relax and watch the footie - Kilmarnock beat Celtic in the cup which shows how the under dogs can win when they are all playing as a team - I was happy!  Then I cooked dinner for the Mum's.
A beautiful day and let's hope that spring has sprung.  Bring on the lighter mornings, it was reasonable at 6.15 am, and that means I can get out on the bike or running earlier!

Mental toughness

In training for an endurance event there are some key sessions that put "a marker" down against your progress.  Today was that day.  A major session which involved a 92 mile bike ride (was meant to be 80 but there was a diversion!) which involved a 50 mile time trial in the middle.  This was all to be done in certain heart rate zones as we are now getting closer to Lanzarote Ironman and managing your heart rate is essential.  So after 5 hours and 49 minutes I got off the bike and pulled on my running shoes so I could run for 40 minutes.  I had to break the ride down into 4 sections to allow my mind to cope with the full session, including the fact I was running off the bike when knackered.
This is a called a brick session and you need to practise these as your legs don't feel like they belong to you at the beginning of the run and you just have to get used to it.  I managed the run in a good time and part of that success is due to having continually fed myself and hydrated on the bike.  I also had to convince my mind that everything was fine and forget that I'd just spent almost 6 hours non-stop on my bike.  At least 50% of Ironman is won or lost in the mind!
So after getting cleaned up and washing the bike, I got the full compression gear on which will help me recover quicker.  This was followed by as much food as I could find.  Tomorrow is a rest day and next week is a recovery week when I will only train once a day and half the amount of training.  So tonight I will treat myself to a curry and a couple of beers with loads of water to keep me hydrated.  This is a treat I won't be having in the run up to the Ironman but today, I think I've earned it!

Friday feeling

Aren't Fridays great?  I love them but then again if I was working the weekend I might not be so keen!  So today it was a tough interval session in the pool.  This was good for my legs which were feeling a bit stiff from yesterdays 15 mile run.  The  swim distance was the same as Tuesday i.e. 3,000m but a very different session.  300m warm up, 4 x 50m drills, 2 x 500m, 3 x 300m, 2 x 200m (all timed) and a 200m warm down.  It's funny when you break a session up like that as these shorter targets make you swim faster rather than the more consistent pace over the long distance.  The objective is that being faster over shorter distances will make you quicker over the long distance.
I have found this to be the same in projects in the corporate environment.  Certain people tend to lose interest if the goal is too far away or don't realise that if they slacken off say in the middle it will have an impact further down the line.
So if you are struggling with a project see if you can break the milestones up to create greater focus and re-energise the project.  Everyone will win out of it as I did this morning with my swimming.  Have a good weekend.

Energised!

What a start to the day.  I gave my Mission Ironman talk to the Institute of Directors meeting in Glasgow at breakfast and the energy in the room was buzzing.  When you are talking to successful people there is generally a high level of energy but once they understood the secret to "achieving results beyond your wildest dreams", a five step process, the energy was tangible.
That set me up for a great day and in my 2 hour run later on I ran the fastest I have for a long time over that time period.  I covered just over 15 miles with a pace of 7mins 54 sec per mile.  Considering the hilly course this was a good time.  I was also trying out the clothing I hope to be using in Lanza.  It gave me a bit of chaffing but as long as you know this you can take precautions and after a wash the fabric should be more forgiving.  As I've said before you leave nothing to chance and NEVER wear new gear on race day.
So hopefully after today's IOD meeting there will be individuals setting themselves some stretching goals and using the five step plan to help achieve them.  Good luck and enjoy the journey.

Back in the pool

It's been over a week since I was in the pool as I was sea swimming in Lanza last week so I was slightly apprehensive about how I'd get on with my 3k timed swim.  The target was 1hr and 2 min and I was bang on!  I think I could have been slightly faster as I "went to sleep" in the middle but I'll get faster in the coming weeks as I get back to swimming 3 times a week.
Tonight I will either be out on my bike or running for a couple of hours.  It just depends on when my meetings finish today.
Tomorrow morning Mission Ironman will be talking at an Institute of Directors meeting in Glasgow so I am looking forward to spreading the work on how you can achieve things beyond your wildest dreams.  It really isn't as difficult as you think and certainly my experience in Lanzarote last week reinforced that message.  Remember every journey starts with a small step.  Why not make one today?

Chaos

At the end of a 12 hour day I was looking forward to my swim.  But due to a chemical problem (probably someone did a number 2 in the pool) it was cancelled.  So I adapted my training plan and went for a run.  However my Garmin computer decided to play up and for the first 12 minutes it didn't record any data.  And as I type this blog it is refusing to transfer any data to my website.  So that's one more task for tomorrow as this is such an important time in my training that I cannot afford to have no Management Information / feedback.
The run however releaved the stress of the day and it made me think how difficult it is for weekend warriors to train and work.  Last week in Lanza had been easy by comparison as I had a full week of training and rest without having to think about work or domestic duties.  Things don't always move smoothly in daily life and you have to continually adapt.  It would have been easy tonight not to have trained but it had to be done because there is a lot riding on Lanzarote Ironman in 65 days and I mustn't lose sight of the money I will be raising for Maggie's Cancer Caring Centres.  Having a goal that means something makes it easier to be focused. 

More work to be done

After a hard week in Lanza training, yesterday was a day off.  However it still involved a sports massage with my new smooth baldy legs - what a difference that made.  Almost worth the ridicule from my wife of having "chicken legs" - I'm sure she means tasty!  So the bald legs will remain till the Ironman on 19th May which is only 66 days away.
I then had a meeting with my coach to review last weeks performance and structure this week based on the feedback.  Starting today I have an exceptionally tough week ahead as we continue to increase my fitness, endurance and strength.  Long swim sessions, mind (and bum) numbing bike rides and longer distance runs are all planned with particular attention to my heart rate.  This is vital as in the race I will be pacing myself with my heart rate as a key performance indicator as if you get that wrong on any one discipline you are risking the unspeakable - I can't even bring myself to write it but I'm sure you know what I mean.  I've also entered a 100 mile bike race around the Trossachs in April as it has an ideal profile for my preparation - you guessed it, very hilly.  So more work to be done but I am really feeling the benefits of it and mentally am starting to look forward to the event.

Home sweet home

Travelling home from a week abroad is always a drag. But today the flight took off early and landed early. Everything went to plan. But stepping off the plane in Glasgow in a damp grey day having left blue skies in Lanza. But I got off the plane fitter and more confident of my bike ride in Lanza Ironman. There is 9 weeks to go and I am now completely focused on the race.
I am also reading Chrissie Wellington's autobiography (4 times Ironman world champion) and it is so inspirational to see how she approaches races. Even world champions go through the same process as us "weekend warriors". Their fears / doubts are the same.
So tomorrow I am meeting with my coach as we start to fine tune the training for the final 9 weeks. I will also be getting my recovery sports massage which will be the first with my new shaved legs! Yes I gave in to the pressure and tomorrow will confirm whether or not it was worthwhile! It's so good to be home.

Lanza day 6 - it´s all over

Final days training today which started with a one mile sea swim.  It was beautifully calm and it was good to get some more experience in the sea swimming with the fish which can sometime give you a wee surprise.  After that it was a full English breakfast and then back to the apartment for a rest and some rehydration which is so important in this heat.
After my rest I went out for my final run.  I made sure it was fast and hard as I knew when it was finished I had no more training to do.  There was the option of a bike ride but after yesterday I didn´t want to push the limits any more - there was nothing left to prove on the bike after that epic day.
So tomorrow we fly home.  The ATHelite team of Gareth, Graeme and Dawn all a bit browner, fitter and tired.  It´s so good being part of a team when you are pushing yourself because they help you when you need it as you do them - thanks guys.  Gareth and I will be back out for the Ironman event on May 19th and there´s a lot more training to do before we arrive here.  We´re on schedule and feeling good.  I think we deserve some good food and a few extra beers tonight!  Tomorrow is a rest day. Looking forward to getting home and seeing the family. :-))

Lanza day 5 - best day cycling EVER!

What a difference a day makes.  Today was blue skies, 32.5 degrees and a lightish wind (it´s all relative in Lanza!).  We were going to tackle the big climbs and the frightening descents as the conditions were good.  We started with the Tabayesco right up to the top where the cafe is, a 6km climb.  Then we descended fast to Teguise only to climb back up after a burger and a coke for energy.  This was followed by a steep descent with hairpin bends with 1,000 ft drops on the other side - it was awesome but would have been impossible the day before.  We worked our way up to the highest point, Mirador del Rio and then flew down the other side.
In total we climbed over 5,000 ft in the 4.5 hours we were out and the scenery was breath taking - literally.  When I got back I went for a 20 minute run off the bike to the beach and a quick swim in the sea.  It´s amazing how much I have learned about bike handling skills in the last five days but I´ve always been told it´s about time in the saddle and miles in your legs.
Tomorrow we will be going for a more leisurely ride and probably a longer run.  The the bike will be packed away and Sunday will be spent travelling home.  I´m not sure how I will react to the drop in temperature especially when I am next out on a run or the bike.  Now for some food - I´m starving!

Lanza day 4 - the road to hell

The weather forecast today was for a 10 mph wind.  So we intended to do the 112 mile Ironman course.  The first 1.5 hours was brilliant.  Then someone turned on the wind machine.  It was horrendous.  At one stage the wind brought us to an almost standstill.  One rider had to get off.  I was two yards ahead and had just about stopped but turned my wheel and the wind caught me a hurled me down the road.  We spend a large part of the day riding at an angle.
It was too windy to take a hand off the bars to reach for food.  The road around El Golfo took every inch of courage I had to stay on the bike but all I did was focus on my heart rate and cadence and I got through it.  When we reached "death valley" we made the decision not to complete the 112 mile course for safety reasons.  I had to take my contact lenses out as there was a sand storm - it was as close to cycling through the desert as I could imagine.  Yet we kept going.  Gusts of wind would either take your bike into the centre of the road and oncoming traffic or towards the rocks.
In the end we completed 75 miles in 5 hours and 15 minutes.  The average speed was low at 14.1 mph but that didn´t matter.  I finished the ride strong and having kept within a heart rate and cadence range I could easily have gone on.  My worry about a speed wobble have disappeared as I have fought side winds that could upend you at any time and stayed on the bike.  This was an epic ride but only cause I survived!  It was the road to hell but I hope tomorrow we can take on the high points in the island again in relative safety.  Bring it on!

Lanza day 3 - Risk Assessment

I could hear the wind howling as I slept and when I got up this morning it didn´t take long to come to the conclusion it was too risky to ride.  So we decided instead to go out for an early morning run along the front.  That was a hard enough battle with the wind and we realised had we gone cycling someone would have got hurt.  This was reinforced when we finished our run and watched two wetsuit clad swimmers in the "sheltered" cove swimming.  The breakers were coming in and they had got knocked about on their way across the cove but decided to go back.  We watched in horror as the waves took them towards the rocks - these were strong swimmers but mother nature generally wins.  They were in serious trouble and couldn´t swim their way out but fortunately for them someone climbed down the rocks and managed to help them in.
We were considering a swim but again decided this wasn´t wise.  So for the rest of the day we are resting, reading and eating.  Later we will go out for a second run followed by some stretching and dinner.  Tomorrow, subject to wind levels, we will tackle the full Ironman 112 miles around the island.  We´ve cycled 95% of it and all of the tough sections but want to imprint the route on our minds before the event in May.  As in life everything is a risk but some are more certain and the consequences dire so give consideration before taking them on.

Lanza training day 2

Another tough day in the windy island of Lanzarote.  We upped the mileage from the day before by 50% to 67 miles with over 3,000 ft of climbing.  Two really tough climbs to start before we hit "Fire Mountain" which is one long never ending slog.  Again the downhills were "challenging" with the cross winds but I used my experience from yesterday.  I felt strong and spend plenty of time on the aerobars to reduce my resistance to the wind.  However the cross winds had me getting onto the droops bloody quick otherwise you could end up being blown off the road.
A small disaster at lunch when the most delicious pitza arrived and to my horror was covered in garlic - no mention of it on the menu.  I had to settle for banana cake and ice cream as there was no way I could have eaten it and kept it down with the journey ahead.  The end of the ride was really tricky with guess what?  You guessed it, a strong cross wind.  A poor German who was sheltering from the wind by sneaking up my inside got a facefull of spit because I didn´t see him and he should have let me know he was there,and taken on some of the workload.
We did a short run off the bike and it felt good, even after 4.5 hours in the wind and sun.  Straight into the pool to cool the legs off which is the equivalent of an ice bath.  Then for a recovery snooze.  Now for dinner, I´m starving!

Lanza training camp day 1

What a day.  Sunny skies but the wind is incredibly strong.  We cycled to the highest point on the island and the Ironman route.  On the final climb there is a drop of over 1,000 ft on the left side of the road and the wind was really blowing - lower down one of our group was avtually blow off the road but wasn´t hurt.  If that was scary then the descent was even more so.  I fought the side wind all the way down and had to use some techniques I had read about to stop the speed wobble which is also know as the death wobble.  Kept my speed to 34 mph max which was enough for me.  I am hoping at the end of the week to have improved my confidence at cycling in these conditions.
Then for lunch followed by a swim in the sea.  We found a protected area as the waves were crashing in at other points of the coastline.  I hadn´t swam in the sea properly so you have to get your head around the fish that are accompanying you.  They were fine but the jelly fish (1) did cause me some panic.  Swimming in the sea is easier than a pool because you are more buoyant and have a wet suit on however the waves that did get through need to be handled in a certain way.  I came out feeling good and confident.  Off for a big dinner and early night.  Tomorrow will be another adventure!

Hills, wind & heat

Yes tomorrow I am off to Lanzarotte for 30 hours of swim, bike & run training.  The plan is for 2 disciplines a day with the bike being the main feature.  I want to be sure of the hills I will be tackling on 19 May and also confident on the descents which are fast and tricky with side winds.  I need to get used to swimming in the sea which will be a first for me i.e. 2.4 miles in the sea rather than run in and run back out screaming!  I will also be testing out my nutrition and hydration which is critical to my success (and health!).
Yesterday was a rest day but I had a meeting with my coach to go over my previous weeks results.  In addition I needed a sports massage as my glutes were playing up again giving me lower back pain - not ideal before a hard weeks training.  However they are now better but my wife (and yoga teacher) will be giving me some exercises to help while I'm away.
Today is all about packing including the most important item, the bike.  It takes time to get it into the bike box and you have to be so careful with these carbon framed bikes.  It's a relief when you get it to the other end and it's still in one piece!  This afternoon I am giving in to 3 years of pressure and will be shaving my legs so I can pretend to be a real cyclist.  It will certainly make the sports massage easier but I have no idea how good it will look! I'll blog while recovering after a hard days training but if I don't have access to the Internet then you will need to wait till I return with my tales of woe.  Now where did I put that razor.....ouch!

Sacrifices

I remember the first book I ever read about triathlon.  It was called "How Ironman ruined my life" - at that stage I had no idea I would be taking part in Ironman as it sounded near impossible.  It was about a guy whose first triathlon was Ironman and it was an amusing read, but there was a lot of truth in what he said especially around the amount of time required and how this impacts on family life.  Fortunately my family support what I am doing especially as it raises so much money for Maggie's Cancer Caring Centres (www.justgiving.com/Derek-Stewart0).  However I do try and plan all the activities in such a way as to minimise disruption but winter training makes this difficult with the limited daylight.
This morning was a 3k continuous timed swim - another PB.  Tonight was a 1hr 15 min run at three different paces.  I ran most of it with three other runners which is unusual for me but it certainly increased the pace.  However when they had finished I still had another 20 minutes to do on my own at a faster pace than we had finished, but I made it.  Now home for some protein and rest.  Two days off training before I travel to Lanza for an exceptionally tough week of training in the heat.  Bring it on.