IMHAWAII training summary Aug 18 - Aug 31

Been a while since i posted. Been battling sciatica after i started training after IMCDA.. Been very problamatic for me, the pain is tolerable and i can no longer wait for it to go away.. Lots of therapy but training is now in full force. Will just have to wait and see.. Swimming and Biking are unaffected, bike power has moved up to 280Watts, so thats good.

Training Summary August 18 - August 24: 8 weeks to IMHAWAII
Planned time 16:50 Actual time 16:46
Totals: S: 6000y B: 209m R: 33
Monday: B: 27m; R: 4 Brick
B: FT test, 20min hard, 2 min rest 20min hard.. Pnorm 285W,
Tuesday: R: 10 miles, nothing too fast, just putting on miles, butt hurtz
Wed: S: 3000y r: 15m
Run: 7:57 pace, not too bad.. butt hurtz but manageable, happy with pace..
Thur: S: 3000y
Fri: B: 115m, R: 4m brick
B: 60 wu, legs tired from run, did not do the FT intervals, stayed at 85%
40min, Pnorm=239W
40min, Pnorm=245W
20min @ Pnorm= 236W
20min, Pnorm=235W
Overall: Pnorm=211W, 115m, 5:33:00
Sat:
B: 20min Pnorm=247W
20min Pnorm=251W
Overall: 66.5m, Pnorm=210W, 3:26:24

First week with any real running, legs felt the miles, sciatica manageable and not getting worse..
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This is normally a recovery week before the last 3 week build, i decided to skip it and continue to build from last week, most notably working on the run miles..

Training Summary August 25 - August 31: 7 weeks to IMHAWAII
Planned time 14:40 Actual time 18:04
Totals: S: 10200y B: 209m R: 40.3

Monday: S: 4000y B: 28m; R: 4 Brick
B: 20min @ FT, Pnorm=287W : 2 min rest
20min @ FT, Pnorm=284W
**42min FT test, Pnorm tested out at 281W
Tuesday: R: 10 miles,
5 x 1 mile intervals on 7:15.. Felt easy, any faster any sciatica starts to really hurt.. should be running 6:30's..
Wed: S: 3200y r: 16m in 2:05
Run: 7:50 pace, improvement in time over last week, good.. running legs starting to come back
Thur: S: 3000y
Fri: B: 100m, R: 4m brick
B: 30 wu, legs tired from run,
40min, Pnorm=247W
44min, Pnorm=245W
20min @ FT Pnorm= 283W
20min @ FT Pnorm=274W
Overall: Pnorm=226W, 100m, 4:47:00
Good bike ride, highest Pnorm for 100m ride ever..
Sat:
B: 20min Pnorm=243W
20min Pnorm=247W
Overall: 82m, Pnorm=207W, 3:55:24
R: 4 mi
Sun: R: 2 miles.. Only to get me >40m running.

Solid week, made 40 miles of running.. Thats good.. sciatica manageable.. 3 more weeks of hard training... whew..

S