It's been a while since I last posted.   Training for a late season Ironman and working fulltime and being productive at work is tough.  If I have learned anything it is this.

 1.  I really like to run long on Wed.  Yes 1.5-2hr runs in the AM.

 2.  I peak around late early to mid September sometimes late October for Triathlons.

      This means I should focus more on triathlons in the early season and leave the late ones to folks in other hemispheres.

 3.  Doing an Ironman requires a lot of support from family and friends.

 4.  The Run/Walk method is doing great things.  9/min run 1/min fast walk.  fyi  About 12-14min/mile walking and keeping those arms pumping.  Google Bobby McGee Run Walk.