I AM IRONMAN

We did it - Finally after all the training, the logging of miles, the sleep deprived nights, and the upsetting of every ones schedule at least multiple times to train -- It is DONE -- Mike Riley did call my name and said "Gabe Phillips, You are an IRONMAN -- YEAH !!!!" --- And to boot I finished not only under my goal time of 12:45:00 but I even beat my stretch goal of 12:05:00 -- with my first full IRONMAN under my belt @ an awesome 11:58:54 official time......Glen also finished and beat his goal time of 12:45:00 as well with a 12:15:30........

My Swim split time was a super fast 1:04:56 on the heels of the pros (starting 10 min ahead) -- and followed up by a windswept (30+mph winds) performance on the bike of 5:46:30 and a final marathon time of 4:53:58.....It was a well executed perfect performance and I am grateful to God for the health, safety, and provision of our success that day.....What's next? --- Well Las Palomas again in the spring for the MANS weekend away in Mexico followed up by a Half Iron somewhere and maybe another sprint or Olympic distance --- eyes are set for my next full IM in Coeur D'Alene in 2012 with the possibility of a lottery spot for the World Championships in Kona, Hawaii that same year.....

Thanks for all your support -- On to the next race --- Keep swimming, biking, and running faster and faster....

Gabe

T-Minus 5 days and counting.....

It's hard to believe the last 75 days have gone by so fast....before we know it we are in the last taper week and low volumes abound.....rest is underway and the mental prep has begun. Nerves, fears, and other thoughts like flats/ hydration / transiiton etc are going through our brains...at least mine.

Please pray we finish this race without injury and that we glorify God through this experience. Our goals have not changed although we go back and forth about times / paces / HR efforts / etc....It is on....IMAZ here we come...Thanks for all who are volunteering at run Aid Station #2 and all other stations at the race to help us achiever our goal.

Blessings,

Gabe

ITS ON --- LIKE DONKEY KONG - 82 days remaining

OK -- So we are officially publishing the goals for both of us for IronMan Arizona 2010 - November 21, 2010 (regardless of swim venue)........Here they are:

SET 1 - REALISTIC GOALS

                         GABE                            GLEN 
Swim  -              1:20                               1:35
T1 -                   0:10                               0:10
Sub T -              1:30                               1:45

Bike -                6:00                               6:15
T2 -                   0:15                               0:15
Sub T2 -            6:15                               6:30

Run -                 5:00                               4:30

TOTAL -          12:45                             12:45

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SET 2 - STRETCH GOAL

                         GABE                           GLEN
Swim -              1:10                               1:20
T1 -                  0:10                               0:10
Sub T -             1:20                               1:30

Bike -               5:45                               6::00
T2 -                  0:15                               0:15
Sub T2 -           6:00                               6:15

Run -                4:45                               4:00

TOTAL            12:05                             11:45

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SET 3 - BAIL OUT GOAL (IF EVERYTHING JUST FALLS APART)

                      GABE                              GLEN
Swim -           1:40                                   1:50
T1 -                0:10                                  0:10
Sub T -          1:50                                   2:00

Bike -            6:45                                   6:45
T2 -               0:15                                   0:15
Sub T2 -        7:00                                   7:00

Run -             6:00                                   5:45

TOTAL:        14:50                                 14:45

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IMAZ PUBLIC GOALS - GABE PHILLIPS

OK -- Here they are for all to see so its real and expectations are now set in stone....

3 Goals (Realistic- if things stick pretty much like training / Stretch - if everything goes really well / Bail Out -- if things go really bad).

REALISTIC GOAL:

     Swim: 1:30 w/ T1

     Bike: 6:15 w/ T2

     Run: 5:00

     Total Realistic: 12:45 for my First IronMan

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STRETCH GOAL:

     Swim: 1:20 w/ T1

     Bike: 6:00 w/ T2

     Run: 4:45

     Total STRETCH: 12:05

***********************************************************************************

BAIL OUT GOAL:

     Swim: 1:50 w/ T1

     Bike: 7:00 w/ T2

     Run: 6:00

     Total Bail Out: 14:50

***********************************************************************************

Week 22 Base 3 - Day 2

Well I've stopped apologizing for not posting as it is too difficult for me to keep up on work, school, training, and family life to post everyday....but I'm still going to try....

Today was cruise intervals @ 5:15am --- A 20 min Level 1 warm up, followed by 4 X 10 min Level 4-5a pushes followed by 11 min level 2 and 10 min level 1 cool down for a total of 1:30 total time and approx 28-30 miles. Today was back in the saddle again (the new saddle by ISM is the best thing ever)....the Ride on Saturday of 85 miles was smooth sailing except for the moisture in the saddle (as it was rainy and wet all day).

I am having difficulty getting to and staying at level 4 - 4.2 on these cruise intervals as I am really close to the end of the gears and don't have anymore to give to crank out a higher HR, maybe I will try using those last 2 gears and crank as hard as I can. I headed out down Lindsay to the middle of German and Queen creek back up to Pecos and out to Higley. then South to Riggs and then a u-turn back up to Higley back to Gilbert road and then up to Chandler to Val Vista, then basically back home....It was a good ride although my nutrition the past 2 days has been less than stellar and I can feel it. the Alkaline water is really helping I believe and I need to get ore from Joseph tonight.

Wed is Swim/Run -- Run @ 5:10am w/ Glen @ Lifetime in Gilbert for 1:02 (Fartlek Thresholds) 5 x 5min efforts at 4-5a with 3 min cool downs at level 2. Then 2300 meters in the pool w/ 800 easy, 4x50 drills, then the killer 12 x 100 meters @ level 4-5a with 20 sec rests....KILLER DAY !!!!

Thursday is back to Las Sendas for the hills 1:24 6x this week solo as Glen is heading to Pine top for the weekend...

Friday is 1:15 run level 2-3 flat to rolling

Saturday is 5:00 in the saddle -- I am expecting 90+ miles -- anyone want to join me?

Sunday is long run but only 1:15 again level 2

More to come -- And I will post right after this the IMAZ Goals for Me...Glen to follow

Happy training !!!!!!!!!!!!!

Week 13 - Day 2 (Hill Repeats @ Las Sendas) Base 2 Training

Ok -- Back to the Blog -- its been a week and a half as last week we had a rest week (so not much exciting to blog about during a rest week...but this week it is back to the grind....Yesterday (Memorial day) we swam 2500 meters and did drills along the way...then enjoyed the rest of the day with our respective families....Today it was back to Las Sendas (our one and only favorite hill spot @ 5:10am) for 23.6 miles of hill fun... The picture above is from the stoplight at Power & Las Sendas looking up towards the hill into Las Sendas where we ride and then the below picture is Glen on our way down after finishing our 6 hill repeats in the large chain ring up the hill...

Was tougher today as we are coming off a rest week, but not terrible....tomorrow is Swim and Run (which I am skipping as I have my bike Lactate Threshold test to do @ Camelback coaching tomorrow) and then back to Las Senday Thurs and then run again on Friday (When I will be doing my Run Lactate test) and then the big ride and run on Sat & Sun.....Glen is on the countdown 11 days til Hawaii for a week with the family and I am on the countdown for vacation with Cheryl and The Runyons to the Bahamas in t-Minus 22 days......

Have a great week -- more tomorrow after the Lactate test....

Keep on training.......

Gabe

Week 10: Base 2: Day 2 - Hill Repeats

Ok, so yesterday was 2500 meters in the pool, followed by some core work.....

and today we were back in the saddle again for the Las Sendas 23.41 miles of hills.....Saw another Coyote.... and I keep meaning to take some photos with the Iphone but keep forgetting....oh well....maybe sometime I will remember.......

23.41 miles / 6 x up the hill and spin back down -- in 1:22:06 17.1 mph avg. 1465 calories.....

See you tomorrow...

Gabe