Morning clothes bag: wetsuit, cap, goggles, anti fog spray, face sunscreen, bodyglide, bottle of Perpetuem.
T1 bag:
Socks, bike shoes, arm coolers, helmet, sunglasses
Sunscreen
Chamois cream
Towel (didn't end up using)
For tri top pockets: single serving of Osmo, Bonk Breaker bar, 2 gels, small baggie with Tums and Immodium (just in case)
Bento bag:
1 gel, single serving of Osmo, 2 bonk breaker bars
Bike Special Needs bag:
Sunscreen
Chamois cream
3 pre-mixed bottles of iced Osmo, kept in a small cooler bag
3 Bonk Breaker bars
T2 bag:
Socks, race belt w/ bib, visor, Garmin
Small tube of vaseline for toes
1 gel
10 oz. hand-held
Small baggie with Tums and Immodium (took 1 Immodium)
Run Special Needs bag:
1 gel (put in my pocket but didn't use)
Baggie of salt and vinegar potato chips (didn't eat)
Temp was mid-70s, went through 5 bottles of Osmo and 2.5 bottles of water plus 3 Bonk Breaker bars on the bike. Took in 2 gels on the run, way too much water, and Coke at every aid station from mile 16 on.
Things to do differently next time:
Change into bike shorts for bike then into tri shorts for run
Udderly Smooth chamois cream instead of Chamois Butt'r
Monitor drinking on run. Duh.
Thursday, September 19, 2013
Thursday, September 12, 2013
Ironman Wisconsin 2013 Race Report
On Friday before the race, Mark and I got up at 5am to head up to Madison, leaving the kiddos behind with his parents.
As much as I would've loved to have seen them along the course on race day, I knew that having them there with all of the pre-race running around we'd have to do would stress me out and that they would get tired and bored. We left early enough to assure that, even if we ran into bad traffic, we would make it there by the 5pm athlete check-in cut off. If you don't check in by 5pm, you don't race. No exceptions. Luckily traffic was smooth sailing, and with the hour time change we arrived at about 1pm. We went straight to Monona Terrace for check in, where I ended up waiting in an hour long line. This was just the beginning of a long weekend of "hurry up and wait". Got weighed in, got my race packet, athlete wrist band, and swag bag, and headed to the hotel to unload.
Later that evening, we walked around downtown Madison and had dinner at a nice restaurant with my parents, my cousin Kate (also racing) and her fiancee and her daughter, and a high school swimming friend of mine and her husband, who live near Madison. I hadn't seen my friend since we swam against each other in college (me for Iowa and her for Wisconsin), so it was great to catch up. We returned to the hotel for an early bedtime, but my nerves had me tossing and turning all night.
Early on Saturday, we woke up and drove down to Lake Monona for a quick swim to test out the waters and quick ride to check the gears and brakes. The water was a calm 74 degrees...absolutely perfect race conditions. After that, we took the bikes up to Monona Terrace--the convention center that is wedged between the lake and the race finish line and is where both T1 and T2 occur--and did the mandatory checking in of the bike and gear-bags.
Since it was forecasted to get up to 90 degrees that day and our bikes would be racked outside, Kate and I were sure to let some air out of our tires. Sure enough, within 10 minutes we heard a huge 'pop' of some less fortunate athlete's tire blowing.
We then walked around Madison a little, picking up some last minute items at a local bike shop and eating lunch at a deli. We ran into this guy right outside Kate's hotel...
Later that afternoon, my parents and I drove the "loop" part of the bike course. This was my first time on the course and I was really nervous about how hilly I had been told it is. The drive calmed my fears...it was hilly, but I felt that the hill training I had done all summer was probably enough to prepare me for this course. We spent the rest of the day trying to relax, and ended with a huge Italian dinner with my whole family (mom, dad, brother Dave and sister in law Alexis, sister Jill and niece Vivian, Jill's good friend Sylvia, and Kate and her family). As much as I tried to relax, I was so nervous that I was sick to my stomach and almost had a feeling of dread. I didn't sleep much that night, either.
Race Morning
Woke up at 3:40am on Sunday and unsuccessfully tried to choke down some PB toast and a banana. I could only finish about half of both. We loaded the final gear into the car and made our way to meet Kate at her hotel. I was able to get a cup of coffee down and started working on a bottle of Perpetuem. I don't think I've ever been more nervous than I was then. We dropped our bike- and run- special needs bags at the proper location and made our way to Monona Terrace. The place was already teeming with athletes and their families and the energy in the air was electric. We stood in line to get into transition, which opened at 5am. It was cool to chat with other athletes in line and I started to relax a little. Made it into transition to do a final bike check, load my bottles of electrolytes, and pump up the tires. Heard another unfortunate loud 'pop', signaling another blown tire...luckily not mine. I said a quick prayer that I wouldn't have any mechanical bike issues during the race and then went to get body marked.
The Swim
After body marking, Kate and I made our way down to the bike path in front of the swim start and hung out with my parents. I still had unbelievable butterflies, but the nausea and dread feeling had completely dissipated. Somehow, by dumb luck, Kate and I ended up moving onto the bike path toward the water just as they moved the barricades and we ended up, literally, the first non-pro athletes let into the water. The swim is a mass start, so a half an hour before our start time they started shuffling us into the water. We were lucky, because later I noticed athletes still making their way into the water seconds before the cannon went off. I made my way out to the farthest start buoy on the inside of the course and ended up about the third row back. Then we had to tread water and bob around in our wetsuits until the cannon went off. It was kind of fun--everyone was talking and joking around--but I became teeth-chattering cold. We were so far out from the shore that I barely heard Mike Reilly give a 2-minute warning and heard snippets of the national anthem playing, which sent my heart rate soaring as I knew the cannon fire was coming, then...BOOM! I pressed 'start' on my watch and took off.
I've never been in a mass open water swim with that many bodies. Arms and legs everywhere, hardly any space to put your hands in the water in front of you. Despite the chaos, I never experienced any aggression from other swimmers and I right away felt strong and comfortable. We had 15-20 mph winds that morning, so the water was choppy, but for some reason I had no problems sighting the numbered yellow buoys and they quickly went by. Pretty soon I saw the first red turn buoy and shouted out an Ironman Wisconsin traditional "Moo!" as I went around it. The next section was short and flew by, then on to the long back section, directly into the chop. I took in water a couple of times and remember briefly hoping I didn't end up sea sick, but still felt smooth. I remember during the swim in Racine last year feeling like it went on and on and I just wanted to be done, but that was not the case today. I was loving it! Before I knew it, I was rounding the final turn buoy and things had dramatically thinned out. Of course it was at this point that I got a swift kick to the nose! The swim finish arch got closer and closer and pretty soon I could stand up and run out. I glanced at my watch and saw 1:04-something...exactly what I had hoped I could put down on a perfect day. Woot!
Official time: 1:05.03 5th in AG, 161 over all
T1: 8:48
As I was running to the wetsuit strippers I couldn't get a hold of the dumb zipper strap, so they had to help me work it down over my shoulders, then ordered me to flop down on my back as they ripped it off of my legs. I then ran up the helix (the parking lot ramp that lead up to T1), which was lined 8 or 9 deep with screaming spectators. I saw my family up near the top and gave a wave. IMWI is unique in that the transitions take place inside the convention center rooms...which was SO nice to have a carpeted, air-conditioned room rather than a grassy field or parking lot. When I entered the bike gear bag room, volunteers started shouting out my race number so others could locate my bag. Someone handed it to me, then pointed me to the women's changing room (aka "the get naked room"). I sat down and a nice female volunteer named Max got started on getting me situated. I tell you, these volunteers are AWESOME! She emptied my bag, put on my socks and arm warmers for me, helped me stuff my pockets with nutrition, sprayed me with sunscreen, handed me my bike shoes, helmet, and sunglasses and sent me on my way. I thanked her and ran back outside onto the top parking deck, where yet more volunteers started shouting my bib number down the line so the closest person could fetch my bike. I grabbed my bike, threw on my bike shoes, and headed for the exit.
The Bike
The bike ride starts by heading us down the spiraled helix parking ramp on the side opposite the swim. The course is a "lollipop" course with a 16 mile 'stick' out of town, two 40 mile loops in the countryside, and the same 16 mile stick back into town. The first 16 seemed relatively quick and easy and I was onto the first loop before I knew it. People were flying past me left and right, but I knew from all of my reading that I needed to ride conservatively or the course would sneak up on me and kick my @ss. So away they went. I knew from driving the course that the first part had some rolling hills (both large and small front ring climbs), followed by some flats, twisting-turning screaming downhills, and more rollers, then the back section that has three big climbs known as "The Three Sisters" (or "The Three B!tches" depending on whether you're on the first or second loop). These hills are challenging but fun, as they are lined on both sides with spectators in crazy costumes who run up the hill along side you, screaming and cheering, like in the Tour de France. I discovered over the course of riding this summer that I love long, slow hill climbs, so I was excited to see the first climb and all of it's colorfully-costumed spectators.
A while later, I was rolling back through the first town on the course at the halfway point. I was feeling great, but decided that I needed to ride the second loop really conservatively so I would have enough in me for the run. I stopped at the special needs area, grabbed 3 new hydration bottles from my bag, and took off. All in all, I ended up going through 5 bottles of electrolytes and 2.5 bottles of water on the bike and stopped at the portapotty three times to pee, so I knew I was hydrating well. The second loop went by a little more slowly and I started to feel the fatigue in my legs, but pretty soon I was back on The Sisters and got a lift from seeing Mark, my brother, and my sister-in-law. They ran along side me for a little while up one of the hills and got a nice video...
I remember that by about mile 88 on the bike I really wanted to be done. My neck and shoulders had been tight and achy since the start and my butt was really starting to get tired of sitting on the bike seat. My eyes were wind-blown dry and I kept having the squeeze them shut to try to moisturize them. And I was actually starting to worry that my legs would be too shot to run 26 miles. No amount of shifting around, stretching out, or neck rolling seemed to be alleviating the discomfort. Some guy was chatting behind me and said "we're done with the hills on the loop, but there is one more long climb on Whalen Rd. back on the stick...then I promise it's flat back to town". Well, that ended up being complete bull$hit. There were THREE climbs on Whalen Rd., the final one being the worst of any hill that day (okay, it probably wasn't, but the fact that it occurred at mile 107 didn't help). I even saw one guy get off his bike and walk up it. Finally, FINALLY, we were back on flat land and I could see Monona Terrace in the distance. I rode back up the helix to the waiting arms of a wonderful volunteer who kindly helped me wobble off of my bike and disposed of it for me. At that point, I really wouldn't have cared if he'd thrown it off the roof.
Bike split: 7:10.44, 44th in AG, 1470 Overall (yes, that means that over 1300 people passed me on the bike!!)
T2: 6:48
By T2 I was slightly less aware of what was going on around me. I can't remember my volunteer's name, but I do remember that she was young and sweet and let me wipe vaseline all over her shirt after I lubed up my toes. She filled my hand held water bottle for me while I luckily had the wits to down an Immodium pill. She sent me on my way and I started to jog out, then realized that I had forgotten to tie my shoes. That's a first for me, but I guess racing for over 8 hours at that point does that to you.
The Run
I strapped on and fired up my Garmin as I left T2, but it wouldn't catch a sattelite so I had no idea how fast or slow I was going. I erred on the side of caution and went just about as slowly as I could. My legs felt surprisingly good and my butt and neck pain was gone. I kept asking people along side me what our pace was and got answers ranging from "too fast for me" to "about 11:00 miles". By mile 5 my Garmin finally clicked in and I was in business. I was running roughly 9:30s, walking through every aid station for water, and took in a gel. The run was a two-loop course that contained lots of little loops and out-and-backs and it was kind of confusing as to where I was on the course at any given point in time. It was also difficult to tell if those coming toward me on the course were in front of or behind me. This was a nice distraction, though, trying to figure out where the heck I was and where I was going. We ran down into and around the football field at the U of Wisconsin Camp Randall Stadium, where running on the turf felt heavenly on my tired legs...
We ran (okay, walked) up a huge, steep hill called Observatory Hill. We ran on a nice bike path along Madison's other big lake, Lake Mendota, passing a crazy co-ed dodgeball game. We ran a down-and-back down State Street, which is the main restaurant/bar area on campus. It was like a crazy tailgate party there, the only downside being the cigarette smoke hanging in the air. Before I knew it, I was back at the Capitol building for the 13.1 mile turn-around and I got to see and high-five my family...
I knew the turnaround was literally 500 yards from the finish line, but it surprisingly didn't bother me to have to turn and head back out. I actually got a little teary, knowing that the next time I came through here, it'd be for keeps.
By about mile 16, I started to feel the dreaded nausea that I had experienced on a particularly hard training day when I got dehydrated. I knew I had hydrated well on the bike, and I had even peed once already on the run, so I started assessing what was going on. I finally realized that I had been drinking roughly 8-10oz. of water from my hand-held about every mile for the last 16 miles. Oops. I immediately stopped drinking and tried to let my stomach settle. It wasn't working. I started doing a jog-walk thing. I passed Mark and my brother and sister in law and gave them a thumbs-down and told them I was feeling barfy. My sister in law encouraged me to let it all out on the course, but I decided to start jogging and try, as a last resort, flat Coke at the next aid station.
I had heard of the miracles of flat Coke, but remember trying it and not liking it one bit in my half iron last summer. The next aid station came and the Coke went down nicely. Within 2 minutes I felt like a new person...the nausea was gone and my legs had renewed life. From that point on, all I took at each aid station was a swig or two of Coke.
By mile 20 every joint in my legs was screaming to stop the pounding, but I told myself that as long as my stomach was feeling good, dammit, I was going to run. All of a sudden, it seemed, it was dark outside and I was heading back into town. I remember that most people were walking at that point. I came upon a man who was somewhat stumbling forward and he looked at me with a dazed expression and said "I just want to know where the turn-around is". I replied "It's just around the corner by the Capitol Building, keep going buddy, you're almost there". Then he said "You're on your second loop?!" and after I replied 'yes' he kind of laughed and said "You suck!".
At that point, I could hear the music blaring, people screaming and cheering, and Mike Reilly's booming voice. The Capitol Building came into view, and I knew that I just had a couple of more turns to get around the Capitol and into the finish chute. Everything that I had read about the last half mile in an Ironman marathon was true...all of the pain and labored breathing evaporated. I felt like I was flying down the street. I had the hugest grin plastered on my face and I was choking back tears, trying not to hyperventilate.
I don't know whether I saw her or heard her scream my name, but at the final turn into the chute suddenly I was flinging my arms over the barricade and hugging my sister, Jill, and her friend, Sylvia. We were all screaming and crying and jumping up and down. Then she probably said something like "Go finish!" and I turned for the bright lights of the finish line and ran toward the arch, and I finally heard "Jen Brown, YOU. ARE. AN. IRONMAN!"
Run split: 4:38.52
Overall time: 13:10:15, 36th AG, 1130 Overall, 198 Female
After crossing the line, two volunteer "catchers" grabbed me. One threw a mylar blanket around me, a medal around my neck, and handed me a finisher's hat and shirt. The other asked me what I wanted to drink and went to fetch me a water and a chocolate milk. They herded me over to the finisher's photo screen and asked me if I needed anything else. At that point I saw the rest of my family, so I thanked the catchers and then ran over to the barricade and hugged and cried with my parents, Dave and Alexis, and lastly, Mark. I just sobbed on his shoulder and thanked him over and over for giving me the opportunity to pursue this dream. The training wasn't easy on him, having to take over parental duties most weekends, tuck the kids into bed most nights as I fell asleep before them, and give up his own training time for mine...but the smile on his face let me know that it was all worth it to him...
After we were all hugged and cried out, I called the kids and my other sister, Lynn, who had been tracking me all day. I am so thankful for my loving and supportive family, for without them this wouldn't have been possible (or nearly as much fun!!). So, a few days later, after the soreness has subsided and I'm starting to wonder...what's next?? I hear that Ironman Lake Placid has a gorgeous course.... :)
 |
| Don't think we could've fit any more stuff in the car if we tried! |
As much as I would've loved to have seen them along the course on race day, I knew that having them there with all of the pre-race running around we'd have to do would stress me out and that they would get tired and bored. We left early enough to assure that, even if we ran into bad traffic, we would make it there by the 5pm athlete check-in cut off. If you don't check in by 5pm, you don't race. No exceptions. Luckily traffic was smooth sailing, and with the hour time change we arrived at about 1pm. We went straight to Monona Terrace for check in, where I ended up waiting in an hour long line. This was just the beginning of a long weekend of "hurry up and wait". Got weighed in, got my race packet, athlete wrist band, and swag bag, and headed to the hotel to unload.
Later that evening, we walked around downtown Madison and had dinner at a nice restaurant with my parents, my cousin Kate (also racing) and her fiancee and her daughter, and a high school swimming friend of mine and her husband, who live near Madison. I hadn't seen my friend since we swam against each other in college (me for Iowa and her for Wisconsin), so it was great to catch up. We returned to the hotel for an early bedtime, but my nerves had me tossing and turning all night.
Early on Saturday, we woke up and drove down to Lake Monona for a quick swim to test out the waters and quick ride to check the gears and brakes. The water was a calm 74 degrees...absolutely perfect race conditions. After that, we took the bikes up to Monona Terrace--the convention center that is wedged between the lake and the race finish line and is where both T1 and T2 occur--and did the mandatory checking in of the bike and gear-bags.
 |
| T2 bag drop-off |
Since it was forecasted to get up to 90 degrees that day and our bikes would be racked outside, Kate and I were sure to let some air out of our tires. Sure enough, within 10 minutes we heard a huge 'pop' of some less fortunate athlete's tire blowing.
 |
| Racked and ready! |
We then walked around Madison a little, picking up some last minute items at a local bike shop and eating lunch at a deli. We ran into this guy right outside Kate's hotel...
 |
| Honey badger don't care |
Later that afternoon, my parents and I drove the "loop" part of the bike course. This was my first time on the course and I was really nervous about how hilly I had been told it is. The drive calmed my fears...it was hilly, but I felt that the hill training I had done all summer was probably enough to prepare me for this course. We spent the rest of the day trying to relax, and ended with a huge Italian dinner with my whole family (mom, dad, brother Dave and sister in law Alexis, sister Jill and niece Vivian, Jill's good friend Sylvia, and Kate and her family). As much as I tried to relax, I was so nervous that I was sick to my stomach and almost had a feeling of dread. I didn't sleep much that night, either.
Race Morning
Woke up at 3:40am on Sunday and unsuccessfully tried to choke down some PB toast and a banana. I could only finish about half of both. We loaded the final gear into the car and made our way to meet Kate at her hotel. I was able to get a cup of coffee down and started working on a bottle of Perpetuem. I don't think I've ever been more nervous than I was then. We dropped our bike- and run- special needs bags at the proper location and made our way to Monona Terrace. The place was already teeming with athletes and their families and the energy in the air was electric. We stood in line to get into transition, which opened at 5am. It was cool to chat with other athletes in line and I started to relax a little. Made it into transition to do a final bike check, load my bottles of electrolytes, and pump up the tires. Heard another unfortunate loud 'pop', signaling another blown tire...luckily not mine. I said a quick prayer that I wouldn't have any mechanical bike issues during the race and then went to get body marked.
 |
| Love this picture of the crazy, busy energy of the bike transition at 5am on race morning |
 |
| Me and Kate just minutes before we were herded into the water |
The Swim
After body marking, Kate and I made our way down to the bike path in front of the swim start and hung out with my parents. I still had unbelievable butterflies, but the nausea and dread feeling had completely dissipated. Somehow, by dumb luck, Kate and I ended up moving onto the bike path toward the water just as they moved the barricades and we ended up, literally, the first non-pro athletes let into the water. The swim is a mass start, so a half an hour before our start time they started shuffling us into the water. We were lucky, because later I noticed athletes still making their way into the water seconds before the cannon went off. I made my way out to the farthest start buoy on the inside of the course and ended up about the third row back. Then we had to tread water and bob around in our wetsuits until the cannon went off. It was kind of fun--everyone was talking and joking around--but I became teeth-chattering cold. We were so far out from the shore that I barely heard Mike Reilly give a 2-minute warning and heard snippets of the national anthem playing, which sent my heart rate soaring as I knew the cannon fire was coming, then...BOOM! I pressed 'start' on my watch and took off.
I've never been in a mass open water swim with that many bodies. Arms and legs everywhere, hardly any space to put your hands in the water in front of you. Despite the chaos, I never experienced any aggression from other swimmers and I right away felt strong and comfortable. We had 15-20 mph winds that morning, so the water was choppy, but for some reason I had no problems sighting the numbered yellow buoys and they quickly went by. Pretty soon I saw the first red turn buoy and shouted out an Ironman Wisconsin traditional "Moo!" as I went around it. The next section was short and flew by, then on to the long back section, directly into the chop. I took in water a couple of times and remember briefly hoping I didn't end up sea sick, but still felt smooth. I remember during the swim in Racine last year feeling like it went on and on and I just wanted to be done, but that was not the case today. I was loving it! Before I knew it, I was rounding the final turn buoy and things had dramatically thinned out. Of course it was at this point that I got a swift kick to the nose! The swim finish arch got closer and closer and pretty soon I could stand up and run out. I glanced at my watch and saw 1:04-something...exactly what I had hoped I could put down on a perfect day. Woot!
Official time: 1:05.03 5th in AG, 161 over all
T1: 8:48
As I was running to the wetsuit strippers I couldn't get a hold of the dumb zipper strap, so they had to help me work it down over my shoulders, then ordered me to flop down on my back as they ripped it off of my legs. I then ran up the helix (the parking lot ramp that lead up to T1), which was lined 8 or 9 deep with screaming spectators. I saw my family up near the top and gave a wave. IMWI is unique in that the transitions take place inside the convention center rooms...which was SO nice to have a carpeted, air-conditioned room rather than a grassy field or parking lot. When I entered the bike gear bag room, volunteers started shouting out my race number so others could locate my bag. Someone handed it to me, then pointed me to the women's changing room (aka "the get naked room"). I sat down and a nice female volunteer named Max got started on getting me situated. I tell you, these volunteers are AWESOME! She emptied my bag, put on my socks and arm warmers for me, helped me stuff my pockets with nutrition, sprayed me with sunscreen, handed me my bike shoes, helmet, and sunglasses and sent me on my way. I thanked her and ran back outside onto the top parking deck, where yet more volunteers started shouting my bib number down the line so the closest person could fetch my bike. I grabbed my bike, threw on my bike shoes, and headed for the exit.
The Bike
The bike ride starts by heading us down the spiraled helix parking ramp on the side opposite the swim. The course is a "lollipop" course with a 16 mile 'stick' out of town, two 40 mile loops in the countryside, and the same 16 mile stick back into town. The first 16 seemed relatively quick and easy and I was onto the first loop before I knew it. People were flying past me left and right, but I knew from all of my reading that I needed to ride conservatively or the course would sneak up on me and kick my @ss. So away they went. I knew from driving the course that the first part had some rolling hills (both large and small front ring climbs), followed by some flats, twisting-turning screaming downhills, and more rollers, then the back section that has three big climbs known as "The Three Sisters" (or "The Three B!tches" depending on whether you're on the first or second loop). These hills are challenging but fun, as they are lined on both sides with spectators in crazy costumes who run up the hill along side you, screaming and cheering, like in the Tour de France. I discovered over the course of riding this summer that I love long, slow hill climbs, so I was excited to see the first climb and all of it's colorfully-costumed spectators.
A while later, I was rolling back through the first town on the course at the halfway point. I was feeling great, but decided that I needed to ride the second loop really conservatively so I would have enough in me for the run. I stopped at the special needs area, grabbed 3 new hydration bottles from my bag, and took off. All in all, I ended up going through 5 bottles of electrolytes and 2.5 bottles of water on the bike and stopped at the portapotty three times to pee, so I knew I was hydrating well. The second loop went by a little more slowly and I started to feel the fatigue in my legs, but pretty soon I was back on The Sisters and got a lift from seeing Mark, my brother, and my sister-in-law. They ran along side me for a little while up one of the hills and got a nice video...
 |
| Dave and Alexis, with her sign reading "This Hill's a Whore". Truth. |
I remember that by about mile 88 on the bike I really wanted to be done. My neck and shoulders had been tight and achy since the start and my butt was really starting to get tired of sitting on the bike seat. My eyes were wind-blown dry and I kept having the squeeze them shut to try to moisturize them. And I was actually starting to worry that my legs would be too shot to run 26 miles. No amount of shifting around, stretching out, or neck rolling seemed to be alleviating the discomfort. Some guy was chatting behind me and said "we're done with the hills on the loop, but there is one more long climb on Whalen Rd. back on the stick...then I promise it's flat back to town". Well, that ended up being complete bull$hit. There were THREE climbs on Whalen Rd., the final one being the worst of any hill that day (okay, it probably wasn't, but the fact that it occurred at mile 107 didn't help). I even saw one guy get off his bike and walk up it. Finally, FINALLY, we were back on flat land and I could see Monona Terrace in the distance. I rode back up the helix to the waiting arms of a wonderful volunteer who kindly helped me wobble off of my bike and disposed of it for me. At that point, I really wouldn't have cared if he'd thrown it off the roof.
Bike split: 7:10.44, 44th in AG, 1470 Overall (yes, that means that over 1300 people passed me on the bike!!)
T2: 6:48
By T2 I was slightly less aware of what was going on around me. I can't remember my volunteer's name, but I do remember that she was young and sweet and let me wipe vaseline all over her shirt after I lubed up my toes. She filled my hand held water bottle for me while I luckily had the wits to down an Immodium pill. She sent me on my way and I started to jog out, then realized that I had forgotten to tie my shoes. That's a first for me, but I guess racing for over 8 hours at that point does that to you.
The Run
I strapped on and fired up my Garmin as I left T2, but it wouldn't catch a sattelite so I had no idea how fast or slow I was going. I erred on the side of caution and went just about as slowly as I could. My legs felt surprisingly good and my butt and neck pain was gone. I kept asking people along side me what our pace was and got answers ranging from "too fast for me" to "about 11:00 miles". By mile 5 my Garmin finally clicked in and I was in business. I was running roughly 9:30s, walking through every aid station for water, and took in a gel. The run was a two-loop course that contained lots of little loops and out-and-backs and it was kind of confusing as to where I was on the course at any given point in time. It was also difficult to tell if those coming toward me on the course were in front of or behind me. This was a nice distraction, though, trying to figure out where the heck I was and where I was going. We ran down into and around the football field at the U of Wisconsin Camp Randall Stadium, where running on the turf felt heavenly on my tired legs...
We ran (okay, walked) up a huge, steep hill called Observatory Hill. We ran on a nice bike path along Madison's other big lake, Lake Mendota, passing a crazy co-ed dodgeball game. We ran a down-and-back down State Street, which is the main restaurant/bar area on campus. It was like a crazy tailgate party there, the only downside being the cigarette smoke hanging in the air. Before I knew it, I was back at the Capitol building for the 13.1 mile turn-around and I got to see and high-five my family...
I knew the turnaround was literally 500 yards from the finish line, but it surprisingly didn't bother me to have to turn and head back out. I actually got a little teary, knowing that the next time I came through here, it'd be for keeps.
By about mile 16, I started to feel the dreaded nausea that I had experienced on a particularly hard training day when I got dehydrated. I knew I had hydrated well on the bike, and I had even peed once already on the run, so I started assessing what was going on. I finally realized that I had been drinking roughly 8-10oz. of water from my hand-held about every mile for the last 16 miles. Oops. I immediately stopped drinking and tried to let my stomach settle. It wasn't working. I started doing a jog-walk thing. I passed Mark and my brother and sister in law and gave them a thumbs-down and told them I was feeling barfy. My sister in law encouraged me to let it all out on the course, but I decided to start jogging and try, as a last resort, flat Coke at the next aid station.
 |
| This was a "please don't let me spew on the course" shot |
By mile 20 every joint in my legs was screaming to stop the pounding, but I told myself that as long as my stomach was feeling good, dammit, I was going to run. All of a sudden, it seemed, it was dark outside and I was heading back into town. I remember that most people were walking at that point. I came upon a man who was somewhat stumbling forward and he looked at me with a dazed expression and said "I just want to know where the turn-around is". I replied "It's just around the corner by the Capitol Building, keep going buddy, you're almost there". Then he said "You're on your second loop?!" and after I replied 'yes' he kind of laughed and said "You suck!".
At that point, I could hear the music blaring, people screaming and cheering, and Mike Reilly's booming voice. The Capitol Building came into view, and I knew that I just had a couple of more turns to get around the Capitol and into the finish chute. Everything that I had read about the last half mile in an Ironman marathon was true...all of the pain and labored breathing evaporated. I felt like I was flying down the street. I had the hugest grin plastered on my face and I was choking back tears, trying not to hyperventilate.
 |
| After over 13 hours of moving, the finish is in sight! |
I don't know whether I saw her or heard her scream my name, but at the final turn into the chute suddenly I was flinging my arms over the barricade and hugging my sister, Jill, and her friend, Sylvia. We were all screaming and crying and jumping up and down. Then she probably said something like "Go finish!" and I turned for the bright lights of the finish line and ran toward the arch, and I finally heard "Jen Brown, YOU. ARE. AN. IRONMAN!"
Run split: 4:38.52
Overall time: 13:10:15, 36th AG, 1130 Overall, 198 Female
After crossing the line, two volunteer "catchers" grabbed me. One threw a mylar blanket around me, a medal around my neck, and handed me a finisher's hat and shirt. The other asked me what I wanted to drink and went to fetch me a water and a chocolate milk. They herded me over to the finisher's photo screen and asked me if I needed anything else. At that point I saw the rest of my family, so I thanked the catchers and then ran over to the barricade and hugged and cried with my parents, Dave and Alexis, and lastly, Mark. I just sobbed on his shoulder and thanked him over and over for giving me the opportunity to pursue this dream. The training wasn't easy on him, having to take over parental duties most weekends, tuck the kids into bed most nights as I fell asleep before them, and give up his own training time for mine...but the smile on his face let me know that it was all worth it to him...
Tuesday, September 10, 2013
Week 30: The Final Week! (Sept 2- Sept 9, 2013)
This is it, the final week of rest before the big dance on Sunday. The hay is in the barn, so I'm not doing much other than trying to get decent sleep, keep hydrated and fueled, dose up on vitamin C by drinking Airborne-infused water every morning (my pre-race ritual) and keep my nerves calm. The 'calm' part is still evading me.
Monday: off
Tuesday: 3000 yard swim
Wednesday: Easy 45 min trainer spin, followed by an easy 2 mile run.
Thursday: Easy 1000 yard swim
Friday: off--drive to Madison
Saturday: Short swim in Lake Monona followed by a short bike ride to be sure everything is shifting/braking okay
Sunday: RACE DAY! Race report to follow...
Monday: off
Tuesday: 3000 yard swim
Wednesday: Easy 45 min trainer spin, followed by an easy 2 mile run.
Thursday: Easy 1000 yard swim
Friday: off--drive to Madison
Saturday: Short swim in Lake Monona followed by a short bike ride to be sure everything is shifting/braking okay
Sunday: RACE DAY! Race report to follow...
Sunday, September 1, 2013
Week 29: August 26- Sept 1, 2013
At this time next week, I will be well into the bike portion of Ironman Wisconsin. It's hard to believe that the last 29 weeks have gone by so quickly and race day is almost here. Whatever that day may bring, I am ready.
Monday: off
Tuesday: 2900 meter swim:
500 warm up
2x [3x200s (100 IM/100 free) on 3:20, 3x100s IM on 1:40, 4x50s free on :40]
100 ez after each set
Wednesday: 55 min z2 trainer ride, followed by a 2.7 mile transition run
Thursday: 1 hour trainer ride, at 45 min, insert 10 min @z4
2500 meter swim:
500 swim
5x200s free on 3:20, n/s
100 ez
6x150s IM
Friday: 45 min run, at 30 min insert 7.5 min @z4 (5 miles)
Saturday: 36 mile ride (2:00)--tried out new ZIPP wheels. Love 'em.
Followed by a 3 mile transition run (:26)
Sunday: 2000 yard OWS, followed by an hour run (5.5mi) with Beth, Mel, and Joan.
Weekly stats:
Swim: 7905 yards (4.79 miles)...yardage is weird this week since I swam in a meter pool.
Bike: 1:55 trainer ride (est 34 miles) + 36 road miles
Run: 16.2 miles
Hours: 8:30
Training cycle totals:
Swim: 190,155 yards (115.25 miles)
Bike: 84 trainer hours (est. 1428 miles) + 1411.32 road miles
Run: 738.31 miles
Hours: 362
Monday: off
Tuesday: 2900 meter swim:
500 warm up
2x [3x200s (100 IM/100 free) on 3:20, 3x100s IM on 1:40, 4x50s free on :40]
100 ez after each set
Wednesday: 55 min z2 trainer ride, followed by a 2.7 mile transition run
Thursday: 1 hour trainer ride, at 45 min, insert 10 min @z4
2500 meter swim:
500 swim
5x200s free on 3:20, n/s
100 ez
6x150s IM
Friday: 45 min run, at 30 min insert 7.5 min @z4 (5 miles)
Saturday: 36 mile ride (2:00)--tried out new ZIPP wheels. Love 'em.
Followed by a 3 mile transition run (:26)
Sunday: 2000 yard OWS, followed by an hour run (5.5mi) with Beth, Mel, and Joan.
Weekly stats:
Swim: 7905 yards (4.79 miles)...yardage is weird this week since I swam in a meter pool.
Bike: 1:55 trainer ride (est 34 miles) + 36 road miles
Run: 16.2 miles
Hours: 8:30
Training cycle totals:
Swim: 190,155 yards (115.25 miles)
Bike: 84 trainer hours (est. 1428 miles) + 1411.32 road miles
Run: 738.31 miles
Hours: 362
Tuesday, August 27, 2013
Week 28: August 19-25, 2013
Really, really exhausted this week, both mentally and physically. School started, which meant long days and early wake-up calls. I really tried to listen to my body...which resulted skipping some workouts in favor of getting more sleep. I also did zero run speed work. My legs just felt too dead for it.
Monday: off
Tuesday: 3000 yard swim; skipped the planned 1 hour run
Wednesday: 45 min trainer ride, followed by 3 mile transition run
Thursday: 3050 yard swim, preceded by a 60 min trainer ride w/ 10 min @z4 inserted at 45 min.
Friday: 4 mile run, followed by a 2200 yard swim. I *almost* skipped the swim because I felt so exhausted on the run (actually cut the run a couple of miles short) but ended up feeling pretty decent on the swim.
Saturday: 3:30 trainer ride; thank goodness for my new Netflix show, 'Orange is the New Black'
Sunday: 12.5 mile trail run at Highbanks with my running buddy, Andy. Haven't been able to run with him for 4 months due to injury, so it was nice to catch up. This was the only run of the week that felt ok, but it's hard not to feel ok at Highbanks...such a beautiful morning!
I am really having a hard time mentally coming to terms with the fact that Ironman is less than 2 weeks away. I know that once I get to Madison, get checked in and settled, and get some last-minute shake-out workouts in I'll be fine, but right now I can't even process that I am going to do this race. One mile at a time, right?!
Weekly stats:
Swim: 8250 yards (5 miles)
Bike: 5:15 trainer hours (est. 89.25 miles)
Run: 19.5 miles
Strength: 0
Hours: 11:20 (was supposed to be 14)
Training cycle totals:
Swim: 182,250 yards (110.45 miles)
Bike: 82:03 trainer hours (est. 1394 miles) + 1375.32 road miles
Run: 722.11 miles
Hours: 353:32
Monday: off
Tuesday: 3000 yard swim; skipped the planned 1 hour run
Wednesday: 45 min trainer ride, followed by 3 mile transition run
Thursday: 3050 yard swim, preceded by a 60 min trainer ride w/ 10 min @z4 inserted at 45 min.
Friday: 4 mile run, followed by a 2200 yard swim. I *almost* skipped the swim because I felt so exhausted on the run (actually cut the run a couple of miles short) but ended up feeling pretty decent on the swim.
Saturday: 3:30 trainer ride; thank goodness for my new Netflix show, 'Orange is the New Black'
Sunday: 12.5 mile trail run at Highbanks with my running buddy, Andy. Haven't been able to run with him for 4 months due to injury, so it was nice to catch up. This was the only run of the week that felt ok, but it's hard not to feel ok at Highbanks...such a beautiful morning!
I am really having a hard time mentally coming to terms with the fact that Ironman is less than 2 weeks away. I know that once I get to Madison, get checked in and settled, and get some last-minute shake-out workouts in I'll be fine, but right now I can't even process that I am going to do this race. One mile at a time, right?!
Weekly stats:
Swim: 8250 yards (5 miles)
Bike: 5:15 trainer hours (est. 89.25 miles)
Run: 19.5 miles
Strength: 0
Hours: 11:20 (was supposed to be 14)
Training cycle totals:
Swim: 182,250 yards (110.45 miles)
Bike: 82:03 trainer hours (est. 1394 miles) + 1375.32 road miles
Run: 722.11 miles
Hours: 353:32
Monday, August 19, 2013
Week 27: August 12-18, 2013
Peak week is done! And I am still standing (for the most part). The majority of the week felt no different from the past few weeks of training, but this weekend was pretty epic...11 hours of training in 2 days, including a final 100 mile bike ride and a 20 mile run. I drank a bottle of Osmo per hour on the bike (2x24 oz + 4 20 oz) plus one 20 oz bottle of water, 4 Bonk Breaker bars, and 1 banana. Temps started out in the mid-60s and ended in the low-80s. Felt fine on the post-century transition run, but ended up with a headache later in the day. Need to focus on 1 bottle of Osmo and 1/2-1 bottle of water per hour. Came home Saturday and ate all of the things, which may or may not have included almost an entire bag of salt and vinegar potato chips.
Monday: off
Tuesday: 3400 yd swim:
400 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
Ladder set: 50 fly/25 free/100 fly-back/25 free/150 fly-back-br/25 free/200 IM/25 free
50 ez. Stroke on :50/50 base, 25s on :30
200 free/25 fly/150 free/25 fly/100 free/25 fly/50 free/25 fly. Free on :40/40 base, 25s on :30
100 ez
5x100s on 1:45 w/ fins and paddles, working on long stroke--only taking 8 strokes per length
50 ez
8x25s kick down/sprint back on :30
100 ez
7 mile run (60 min); at 10 min, insert 5x6 min @z4 w/ 2 min recoveries
Wednesday: 60 min z2 trainer ride, followed by 33 min transition run (3.57 mi)
30 min of core, myrtl, and push ups later in the day
Thursday: 3200 yd swim:
200 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
2x50s on :40/ 4x25s IM order on :30/ 2x100s on 1:20/ 4x25s IM on :30/ 2x200s on 2:40/ 4x25s IM on :30/ 2x100s on 1:20/ 4x25s IM on :30/ 2x50s on :40/ 4x25s IM on :30
150 ez
4x (50 kick choice on 1:00/ 2x25s same stroke sprint on :30)
50 ez
8x25s on :30--4 fly, 4 free: 4 breaths, 3 breaths, 2 breaths, 1 breath per 25
50 ez
1:30 trainer ride; at 50 min, insert 30 min @z4
Friday: 2700 yd swim: forgot to log this one and I can't remember exactly what we did, but I do remember our set-maker saying that we finished at 2700 yards.
1:30 run; at 1:05, insert 12 min @z4 (10.5mi)
Saturday: 100 mile ride from Milford Center, around the hills of Bellefontaine, and back (6:39); followed immediately by a 1 hour transition run. Rode and ran with my friend, Ann, and kept her pace on the run. I didn't wear a garmin, but I think we went about 5.5 miles.
Sunday: 20 mile group run with Beth, Mel, Joan, and Jenni (they ran 14), then solo for a few miles, then ran into 2 other friends and finished up with them. Run felt better than expected.
Weekly totals:
Swim: 9300 yards (5.63mi)
Bike: 2.5 trainer hours (est. 42.5 miles) + 100 road miles
Run: 46.07 miles
Strength: 30 min
Hours: 19:13
Training cycle totals:
Swim: 174,000 yards (105.45 miles)
Bike: 76:43 trainer hours (est. 1300 miles) + 1375.32 road miles
Run: 702.61 miles
Hours: 342:12
Monday: off
Tuesday: 3400 yd swim:
400 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
Ladder set: 50 fly/25 free/100 fly-back/25 free/150 fly-back-br/25 free/200 IM/25 free
50 ez. Stroke on :50/50 base, 25s on :30
200 free/25 fly/150 free/25 fly/100 free/25 fly/50 free/25 fly. Free on :40/40 base, 25s on :30
100 ez
5x100s on 1:45 w/ fins and paddles, working on long stroke--only taking 8 strokes per length
50 ez
8x25s kick down/sprint back on :30
100 ez
7 mile run (60 min); at 10 min, insert 5x6 min @z4 w/ 2 min recoveries
Wednesday: 60 min z2 trainer ride, followed by 33 min transition run (3.57 mi)
30 min of core, myrtl, and push ups later in the day
Thursday: 3200 yd swim:
200 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
2x50s on :40/ 4x25s IM order on :30/ 2x100s on 1:20/ 4x25s IM on :30/ 2x200s on 2:40/ 4x25s IM on :30/ 2x100s on 1:20/ 4x25s IM on :30/ 2x50s on :40/ 4x25s IM on :30
150 ez
4x (50 kick choice on 1:00/ 2x25s same stroke sprint on :30)
50 ez
8x25s on :30--4 fly, 4 free: 4 breaths, 3 breaths, 2 breaths, 1 breath per 25
50 ez
1:30 trainer ride; at 50 min, insert 30 min @z4
Friday: 2700 yd swim: forgot to log this one and I can't remember exactly what we did, but I do remember our set-maker saying that we finished at 2700 yards.
1:30 run; at 1:05, insert 12 min @z4 (10.5mi)
Saturday: 100 mile ride from Milford Center, around the hills of Bellefontaine, and back (6:39); followed immediately by a 1 hour transition run. Rode and ran with my friend, Ann, and kept her pace on the run. I didn't wear a garmin, but I think we went about 5.5 miles.
Sunday: 20 mile group run with Beth, Mel, Joan, and Jenni (they ran 14), then solo for a few miles, then ran into 2 other friends and finished up with them. Run felt better than expected.
Weekly totals:
Swim: 9300 yards (5.63mi)
Bike: 2.5 trainer hours (est. 42.5 miles) + 100 road miles
Run: 46.07 miles
Strength: 30 min
Hours: 19:13
Training cycle totals:
Swim: 174,000 yards (105.45 miles)
Bike: 76:43 trainer hours (est. 1300 miles) + 1375.32 road miles
Run: 702.61 miles
Hours: 342:12
Wednesday, August 14, 2013
Week 26: August 5-11, 2013
Fully recovered by Tuesday from last Saturday's dehydration debacle. Worked hard on this week's long ride to be sure that didn't happen again. Expected to feel bad on Sunday's long run, but actually felt pretty good. Unofficially started back to school this week, so missed a swim. Thankful that next week is peak week and then it's taper time!
Monday: off
Tuesday: 3250 yd swim:
500 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50ez
4x300s free, alt no paddles/paddles, first 2 on 4:30, second 2 on 4:15
50 ez
Same set as above, only 4x200s on 3:00 then 2:50
100 ez
7 mi run (:59); at 10 min, insert 5x6 min @z4 w/ 2 min recoveries.
Wednesday: 60 min z2 trainer ride, followed by 3.57mi transition run (:32)
30 min of strength and core later in the day
Thursday: 3150 yd swim:
500 swim, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
5x (100 on 1:30/2x50s kick on :50) all w/ fins; 100s were start w/ free, add a length of fly on each one, finishing w/ 100 fly
100 ez
4x (75 continuous IM on 1:20/50 free on :40 w/ only 2 breaths per lap (I did 3 breaths)
100 ez
6x50s, kicking underwater off of each wall to halfway point.
50 ez
1:30 trainer ride; at 55 min, insert 25 min @z4.
Friday: 10 mile Z2 run (1:30); skipped swim today since I had to go into work
Saturday: 5 hour trainer ride (yes, FIVE consecutive hours on the trainer) followed by a 5.25 mi transition run (:44). During the ride, I drank 20 oz Osmo per hour plus one 24 oz. bottle of water spaced out over the 5 hours; also ate 2 Bonk Breaker bars.
Sunday: 19.21 mi run (2:53) with running group friend, Ken.
Weekly totals:
Swim: 6400 yards (3.87 mi)
Bike: 7.5 trainer hours (est. 127.5 miles)
Run: 39.78 miles
Strength: 30 min
Hours: 16:44
Training cycle totals:
Swim: 164,700 yards (99.81 miles)
Bike: 74:13 trainer hours (est. 1258 miles) + 1275.32 road miles
Run: 656.54 miles
Hours: 322:59
Monday: off
Tuesday: 3250 yd swim:
500 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50ez
4x300s free, alt no paddles/paddles, first 2 on 4:30, second 2 on 4:15
50 ez
Same set as above, only 4x200s on 3:00 then 2:50
100 ez
7 mi run (:59); at 10 min, insert 5x6 min @z4 w/ 2 min recoveries.
Wednesday: 60 min z2 trainer ride, followed by 3.57mi transition run (:32)
30 min of strength and core later in the day
Thursday: 3150 yd swim:
500 swim, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
5x (100 on 1:30/2x50s kick on :50) all w/ fins; 100s were start w/ free, add a length of fly on each one, finishing w/ 100 fly
100 ez
4x (75 continuous IM on 1:20/50 free on :40 w/ only 2 breaths per lap (I did 3 breaths)
100 ez
6x50s, kicking underwater off of each wall to halfway point.
50 ez
1:30 trainer ride; at 55 min, insert 25 min @z4.
Friday: 10 mile Z2 run (1:30); skipped swim today since I had to go into work
Saturday: 5 hour trainer ride (yes, FIVE consecutive hours on the trainer) followed by a 5.25 mi transition run (:44). During the ride, I drank 20 oz Osmo per hour plus one 24 oz. bottle of water spaced out over the 5 hours; also ate 2 Bonk Breaker bars.
Sunday: 19.21 mi run (2:53) with running group friend, Ken.
Weekly totals:
Swim: 6400 yards (3.87 mi)
Bike: 7.5 trainer hours (est. 127.5 miles)
Run: 39.78 miles
Strength: 30 min
Hours: 16:44
Training cycle totals:
Swim: 164,700 yards (99.81 miles)
Bike: 74:13 trainer hours (est. 1258 miles) + 1275.32 road miles
Run: 656.54 miles
Hours: 322:59
Tuesday, August 6, 2013
Week 25: July 29-August 1, 2013
This week served as both a big confidence builder and a hard lesson in the importance of proper hydration. I had decided a while ago that, since I wasn't racing a half ironman this summer, I would either do a half ironman training day or a metric ironman training day. I decided to go for the metric ironman (2000 yd swim, 70 mile bike, 16 mile run), since it would be the longest back-to-back-to-back distances I've ever done and I knew it would be a confidence builder if it went well (and would show me where I needed to put in more work if it didn't). When my friend, David, told me he had decided to stay in town and train instead of going to ride the IMLou course and said he was up for anything, the deal was sealed.
We met a few other triathlete friends at 7am on Saturday for the open water swim at Alum Creek. It was cold and drizzling, but we wriggled into our wetsuits and jumped in. We ended up swimming longer than planned in hopes that the rain would move out, but it looked like it was there to stay for a while. I ended up doing just over 3500 yards before we finally moved on to the bike. We actually drove about 25 min east so we could hit the hills of Sportsman Club Rd, which has become my staple hill route this training cycle. It rained the first 25 miles and was cold and miserable, but then the rain cleared and it was a pleasant, overcast, mid-70s day. I felt strong and comfortable on the bike, but made the huge mistake of not drinking enough. I don't know what I was thinking, but I only put 3 bottles on my bike and we ended up riding 78 miles in just over 4:45. As I would find out later on the run, 3 bottles in almost 5 hours is not nearly enough. Duh!
After finishing the ride, we loaded the bikes and drove a few miles over to the head of a shaded, paved bike path for the run. Two of my running group friends were kind enough to join us...one ran with us and the other carried water on her bike so we could refill. I felt fantastic for the first 8 miles. Then I began to experience GI cramping and had to run into the woods half a dozen times. It was annoying, but I thought "no big deal, they'll have portajohns on the race course so I can deal with this". My legs and lungs were still feeling fine, so I kept on going. I was drinking from my handheld water bottle, but by about mile 14 I was apparently so dehydrated that my stomach shut down and stopped absorbing fluids. Even though my legs felt fine and wanted to run, my stomach got extremely sloshy and queasy and I had to stop and walk. At mile 15.75, literally as I could see our cars in the parking lot come into view, I threw up on the side of the trail. That was a first for me. I immediately felt better, and jogged back to the car to try to start rehydrating. A chocolate milk, two 20-liters of ice cold water, and a bag of salt and vinegar potato chips later, I was feeling back to normal. It was my birthday on Saturday, so everyone joked that it's perfectly normal to puke on your birthday :).
So, a lesson in proper hydration was learned the hard way, thankfully on a training day instead of on race day. The plan for race day is 1.5-2 bottles (one Osmo, one water) per hour on the bike, plus eating a bar every hour or so. For the run, I plan on carrying my handheld and refilling with Perform and taking water and ice and each aid station. I'm also going to carry my Powerbar gels on the run and take them as long as I can tolerate them, and then turn to whatever looks good at the aid stations. Based on how my body felt otherwise on Saturday, I'm feeling confident that I have the fitness to go the distance...and as long as I concentrate on keeping up my hydration on the bike then I should be good to go.
Also of note this week was the annual Irish Festival 5k, which all 3 of the kiddos ran. It was Nate's first 5k last year, and he was determined to beat his finish time. Last year my friend, Peter, paced him but this year he was on his own. He ran a smart race, finished hard, and ended up with a 23:07...a 5 second PR. Not bad for a just-turned 11 year old! Claudia was running the race as the finale to her kids' summer running club, and Lydia and I joined her. Both girls ran really well and, despite some complaining on Claudia's part during the middle mile, they PR'd by over 2 minutes (35:12 for Lyd and 35:16 for Claudia)!
Monday: off
Tuesday: 3000 yd OWS at Alum Creek w/ Beth
5 mile run (:41)
Wednesday: 27 miles of CR-10 and CR-5 bike hill repeats with Ann and Beth (1:50)
Thursday: 3100 yd swim:
200 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
6x (3x150s free on 2:15--1st mod. effort, 2nd--working on good form, 3rd--hard effort/50 ez).
12x50s on 1:00--2 kick/1 swim (3 of each stroke)
50 ez
8x25s on :30 fly down/free back
450 ez
Run #1: 7.62 mi run in 1:06; Run #2: Irish Fest 5k with the girls, 3.1 mi in 35:16 (over a 2 minute PR for both girls--so proud of them!!)
Friday: 1:30 z2 trainer ride; 30 min of strength and core
Saturday: 3500 yd OWS (1:00); 78 mile hill ride (4:46); 16 mile run (2:45<---included 6 bathroom stops and a puke stop; avg run pace was right around 9:15/mi)
Sunday: off!!
Weekly stats:
Swim: 9600 yards (5.81 mi)
Bike: 1:30 trainer hours + 105 road miles
Run: 31.63 mi
Strength: 30 min
Hours: 16:00
Training cycle totals:
Swim: 158,300 yds (95.93 mi)
Bike: 66:43 trainer hours (approx 1122 mi) + 1275.32 road miles
Run: 616.76 mi
Hours: 306:15
We met a few other triathlete friends at 7am on Saturday for the open water swim at Alum Creek. It was cold and drizzling, but we wriggled into our wetsuits and jumped in. We ended up swimming longer than planned in hopes that the rain would move out, but it looked like it was there to stay for a while. I ended up doing just over 3500 yards before we finally moved on to the bike. We actually drove about 25 min east so we could hit the hills of Sportsman Club Rd, which has become my staple hill route this training cycle. It rained the first 25 miles and was cold and miserable, but then the rain cleared and it was a pleasant, overcast, mid-70s day. I felt strong and comfortable on the bike, but made the huge mistake of not drinking enough. I don't know what I was thinking, but I only put 3 bottles on my bike and we ended up riding 78 miles in just over 4:45. As I would find out later on the run, 3 bottles in almost 5 hours is not nearly enough. Duh!
After finishing the ride, we loaded the bikes and drove a few miles over to the head of a shaded, paved bike path for the run. Two of my running group friends were kind enough to join us...one ran with us and the other carried water on her bike so we could refill. I felt fantastic for the first 8 miles. Then I began to experience GI cramping and had to run into the woods half a dozen times. It was annoying, but I thought "no big deal, they'll have portajohns on the race course so I can deal with this". My legs and lungs were still feeling fine, so I kept on going. I was drinking from my handheld water bottle, but by about mile 14 I was apparently so dehydrated that my stomach shut down and stopped absorbing fluids. Even though my legs felt fine and wanted to run, my stomach got extremely sloshy and queasy and I had to stop and walk. At mile 15.75, literally as I could see our cars in the parking lot come into view, I threw up on the side of the trail. That was a first for me. I immediately felt better, and jogged back to the car to try to start rehydrating. A chocolate milk, two 20-liters of ice cold water, and a bag of salt and vinegar potato chips later, I was feeling back to normal. It was my birthday on Saturday, so everyone joked that it's perfectly normal to puke on your birthday :).
So, a lesson in proper hydration was learned the hard way, thankfully on a training day instead of on race day. The plan for race day is 1.5-2 bottles (one Osmo, one water) per hour on the bike, plus eating a bar every hour or so. For the run, I plan on carrying my handheld and refilling with Perform and taking water and ice and each aid station. I'm also going to carry my Powerbar gels on the run and take them as long as I can tolerate them, and then turn to whatever looks good at the aid stations. Based on how my body felt otherwise on Saturday, I'm feeling confident that I have the fitness to go the distance...and as long as I concentrate on keeping up my hydration on the bike then I should be good to go.
Also of note this week was the annual Irish Festival 5k, which all 3 of the kiddos ran. It was Nate's first 5k last year, and he was determined to beat his finish time. Last year my friend, Peter, paced him but this year he was on his own. He ran a smart race, finished hard, and ended up with a 23:07...a 5 second PR. Not bad for a just-turned 11 year old! Claudia was running the race as the finale to her kids' summer running club, and Lydia and I joined her. Both girls ran really well and, despite some complaining on Claudia's part during the middle mile, they PR'd by over 2 minutes (35:12 for Lyd and 35:16 for Claudia)!
 |
| The kids goofing off before the race |
Monday: off
Tuesday: 3000 yd OWS at Alum Creek w/ Beth
5 mile run (:41)
Wednesday: 27 miles of CR-10 and CR-5 bike hill repeats with Ann and Beth (1:50)
Thursday: 3100 yd swim:
200 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
6x (3x150s free on 2:15--1st mod. effort, 2nd--working on good form, 3rd--hard effort/50 ez).
12x50s on 1:00--2 kick/1 swim (3 of each stroke)
50 ez
8x25s on :30 fly down/free back
450 ez
Run #1: 7.62 mi run in 1:06; Run #2: Irish Fest 5k with the girls, 3.1 mi in 35:16 (over a 2 minute PR for both girls--so proud of them!!)
Friday: 1:30 z2 trainer ride; 30 min of strength and core
Saturday: 3500 yd OWS (1:00); 78 mile hill ride (4:46); 16 mile run (2:45<---included 6 bathroom stops and a puke stop; avg run pace was right around 9:15/mi)
Sunday: off!!
Weekly stats:
Swim: 9600 yards (5.81 mi)
Bike: 1:30 trainer hours + 105 road miles
Run: 31.63 mi
Strength: 30 min
Hours: 16:00
Training cycle totals:
Swim: 158,300 yds (95.93 mi)
Bike: 66:43 trainer hours (approx 1122 mi) + 1275.32 road miles
Run: 616.76 mi
Hours: 306:15
Monday, July 29, 2013
Week 24: July 22-28, 2013
A solid week of training, although I woke up this morning (Monday) with a tender right achilles. It's been feeling tweakish here and there during runs, usually subsiding after the first few minutes, but this is the first time it's hurt waking up and just going about my daily business. I'll be watching it and babying it and backing off as needed to be sure it doesn't turn into something major.
Monday: off
Tuesday: 3200 yd swim:
500 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
3x (3x100s/50 ez; 1st 3 on 1:30 desc, 2nd 3 on 1:40 desc to all-out effort, 3rd 3 IM on 1:50, desc)
6x (75 IM on 1:20/25 choice on :30)
50 ez
4x50s kick on 1:00
100 ez
8.4 mile run (1:15); at 10 min, insert 3x6 @z4 w/ 3 min recoveries
Wednesday: 32 miles of CR-10 & CR-5 bike hill repeats w/ Ann (2:20)
Follwed by a 3.7 mi brick run (:31)
Thursday: 3200 yd OWS at Alum Creek w/ Beth
60 minute trainer ride; at 15 min, insert 15 min @z4.
Friday: 2150 yd swim:
500 warm up, 4x50s dr/sw IM order on 1:00
3x100s on 1:20, desc
50 ez
500 kick alt dolphin/flutter
500 Ironman race-pace effort (6:47)
100 ez
10.2 mi run (1:30); at 1 hr, insert 15 min @z4.
Saturday: Informal running group "half trail marathon" at Highbanks Metro Park...I started early to get extra in. 15.1 mi in 2:25
Sunday: 80.55 mi ride in BFE Crawford, Marion, & Morrow counties with Mark...included lots of dead-end roads and some dirt & gravel when we ran out of paved road. Not fun.
Followed by a 5 mi transition run (:44)
Weekly stats:
Swim: 8550 yards (5.18 miles)
Bike: 60 min on the trainer (approx 17 miles) +112.55 road miles
Run: 42.4 miles
Strength: ain't nobody got time for that
Hours: 17:20
Training cycle totals:
Swim: 148,700 yards (90.12miles)
Bike: 65:13 trainer hours (approx 1105 miles) + 1170.32 road miles
Run: 585.13
Hours: 290:15
Monday: off
Tuesday: 3200 yd swim:
500 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
3x (3x100s/50 ez; 1st 3 on 1:30 desc, 2nd 3 on 1:40 desc to all-out effort, 3rd 3 IM on 1:50, desc)
6x (75 IM on 1:20/25 choice on :30)
50 ez
4x50s kick on 1:00
100 ez
8.4 mile run (1:15); at 10 min, insert 3x6 @z4 w/ 3 min recoveries
Wednesday: 32 miles of CR-10 & CR-5 bike hill repeats w/ Ann (2:20)
Follwed by a 3.7 mi brick run (:31)
Thursday: 3200 yd OWS at Alum Creek w/ Beth
60 minute trainer ride; at 15 min, insert 15 min @z4.
Friday: 2150 yd swim:
500 warm up, 4x50s dr/sw IM order on 1:00
3x100s on 1:20, desc
50 ez
500 kick alt dolphin/flutter
500 Ironman race-pace effort (6:47)
100 ez
10.2 mi run (1:30); at 1 hr, insert 15 min @z4.
Saturday: Informal running group "half trail marathon" at Highbanks Metro Park...I started early to get extra in. 15.1 mi in 2:25
Sunday: 80.55 mi ride in BFE Crawford, Marion, & Morrow counties with Mark...included lots of dead-end roads and some dirt & gravel when we ran out of paved road. Not fun.
Followed by a 5 mi transition run (:44)
Weekly stats:
Swim: 8550 yards (5.18 miles)
Bike: 60 min on the trainer (approx 17 miles) +112.55 road miles
Run: 42.4 miles
Strength: ain't nobody got time for that
Hours: 17:20
Training cycle totals:
Swim: 148,700 yards (90.12miles)
Bike: 65:13 trainer hours (approx 1105 miles) + 1170.32 road miles
Run: 585.13
Hours: 290:15
Monday, July 22, 2013
Week 23: July 15-21, 2013
Someone on my IMWI facebook group page posted that there are 50 days until race day. OMG. Hard to believe that there are only 4 more weeks of real intense work until taper starts. I almost hate to say it out loud for fear of jinxing myself, but I am surprised at how well my body seems to be adapting to and recovering from the work load. Just when I think I've completely beaten my legs down (i.e. bike hill repeats shown below, from Thursday), my body shocks me the next morning by giving me surprisingly fresh-feeling legs on a run. Not that I'm running particularly fast (or riding fast at all), but race day is not going to be about going fast but about enduring for the long haul. Physically, I think I'm almost there...and mentally, I'm still working on it. Although I'm actually enjoying 17+ hours of swimming, biking, and running each week, I'm still intimidated about putting it all together on race day.
County Road 10 hill bike repeats with Mark, from Thursday:
Sunday brought my first ever 100 miler...finally! I met up with a new triathlon friend, who is training for IMLou, for repeats up and down a 12 mile stretch of road that is non-stop rolling hills with one decently long, small-ring climb. Great practice for the courses in both Madison and Louisville. The last time I rode this route (only 82 miles that time), my legs were completely shot afterwards. As in "how on earth am I going to run after a ride like this on race day" shot. So needless to say, I was anxious going into Sunday's ride. I felt great starting in, but kept waiting for the fatigue to set in...surprisingly, it never did. The 30-minute brick run afterwards felt great, too, like I could've kept on going. I think the driving-all-over-Ohio-to-find-the-biggest-hills-to-ride training strategy is starting to pay off. The total climbing on this route was 5818 ft, which is just over the elevation gain of Wisconsin. This one was a huge confidence booster.
For future reference: on Sunday's ride, I drank 136 oz of Osmo (4x24oz bottles & 2x20oz bottles) plus 1 Clif bar, 1 Bonk Breaker bar, 1 Larabar Uber. During race, will probably plan on drinking at least another 20-40 oz of water, depending on how hot it is and eating several bananas as well. Temperature today started out in the mid-70s and ended in the mid-80s. Also took slushy 16oz hand-held bottle of Perform on the run and drank it all. No headache later in the day. Legs feel tired but not sore the day after.
Monday: off
Tuesday: 2250 yd swim:
200 warm up
3x100s on 1:20, desc
50 ez
4x100s on 1:15 w/ paddles
100 ez
4x100s on 1:30, desc
100 ez
4x100s IM on 1:45
100 ez
200 cool down
8.2 mi run immediately following swim (1:15)
9 miles worth of Emerald Parkway hill repeats w/ Ann later in the day (with a 103 degree heat index...ugg!)
Wednesday: 30 min z2 trainer ride, followed by a 3200 yd swim with Beth:
500 sw, 4x50 dr/sw
3x100s on 1:20
50 ez
5x200s free on 2:50
5x100s free w/ paddles on 1:30, hold 1:15-1:20
500 kick alt dolphin/free
200 cool down
Thursday: 3600 yd swim:
500 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
3x (150 on 2:15/50 kick on 1:00/4x25s stroke sprint on :30). 150s as 50 stroke/100 free
50 ez
Repeat same set above w/ different stroke
4x (75 IM order on 1:20/50 kick on 1:00/25 sprint on :30)
50 ez
30 miles of bike hill repeats on CR-10 in Zanesfield...almost 2400 ft of climbing.
Friday: 45 min z1 trainer ride, followed by a 13.1 mi long run (2:00). Was already 85* and 95% humidity at 6am. Drank Perform the whole time and it agreed with my stomach. Other than the heat, my body felt pretty good.
Saturday: 7 mi z2 run (1:03)
Sunday: 100.02mi ride from New Albany to Sportsmans Club Rd (repeats) and back with David (6:30)...5818 ft of climbing, followed by a 30 min transition run (3.4 mi)
Weekly stats:
Swim: 9050 yards (5.48mi)
Bike: 1:15 trainer hours + 139.02 road miles
Run: 31.7 mi
Strength: did some sets of push-ups, a little bit of core, and myrtl but that's about it.
Hours: 18:35
Training cycle totals:
Swim: 140,150 yards (84.93 mi)
Bike: 64:13 trainer hours (est. 1088 mi) + 1057.77 road miles
Run: 542.73 mi
Hours: 272:55
County Road 10 hill bike repeats with Mark, from Thursday:
 |
| 2300+ ft of climbing over 30 miles |
Sunday brought my first ever 100 miler...finally! I met up with a new triathlon friend, who is training for IMLou, for repeats up and down a 12 mile stretch of road that is non-stop rolling hills with one decently long, small-ring climb. Great practice for the courses in both Madison and Louisville. The last time I rode this route (only 82 miles that time), my legs were completely shot afterwards. As in "how on earth am I going to run after a ride like this on race day" shot. So needless to say, I was anxious going into Sunday's ride. I felt great starting in, but kept waiting for the fatigue to set in...surprisingly, it never did. The 30-minute brick run afterwards felt great, too, like I could've kept on going. I think the driving-all-over-Ohio-to-find-the-biggest-hills-to-ride training strategy is starting to pay off. The total climbing on this route was 5818 ft, which is just over the elevation gain of Wisconsin. This one was a huge confidence booster.
For future reference: on Sunday's ride, I drank 136 oz of Osmo (4x24oz bottles & 2x20oz bottles) plus 1 Clif bar, 1 Bonk Breaker bar, 1 Larabar Uber. During race, will probably plan on drinking at least another 20-40 oz of water, depending on how hot it is and eating several bananas as well. Temperature today started out in the mid-70s and ended in the mid-80s. Also took slushy 16oz hand-held bottle of Perform on the run and drank it all. No headache later in the day. Legs feel tired but not sore the day after.
Monday: off
Tuesday: 2250 yd swim:
200 warm up
3x100s on 1:20, desc
50 ez
4x100s on 1:15 w/ paddles
100 ez
4x100s on 1:30, desc
100 ez
4x100s IM on 1:45
100 ez
200 cool down
8.2 mi run immediately following swim (1:15)
9 miles worth of Emerald Parkway hill repeats w/ Ann later in the day (with a 103 degree heat index...ugg!)
Wednesday: 30 min z2 trainer ride, followed by a 3200 yd swim with Beth:
500 sw, 4x50 dr/sw
3x100s on 1:20
50 ez
5x200s free on 2:50
5x100s free w/ paddles on 1:30, hold 1:15-1:20
500 kick alt dolphin/free
200 cool down
Thursday: 3600 yd swim:
500 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
3x (150 on 2:15/50 kick on 1:00/4x25s stroke sprint on :30). 150s as 50 stroke/100 free
50 ez
Repeat same set above w/ different stroke
4x (75 IM order on 1:20/50 kick on 1:00/25 sprint on :30)
50 ez
30 miles of bike hill repeats on CR-10 in Zanesfield...almost 2400 ft of climbing.
Friday: 45 min z1 trainer ride, followed by a 13.1 mi long run (2:00). Was already 85* and 95% humidity at 6am. Drank Perform the whole time and it agreed with my stomach. Other than the heat, my body felt pretty good.
Saturday: 7 mi z2 run (1:03)
Sunday: 100.02mi ride from New Albany to Sportsmans Club Rd (repeats) and back with David (6:30)...5818 ft of climbing, followed by a 30 min transition run (3.4 mi)
Weekly stats:
Swim: 9050 yards (5.48mi)
Bike: 1:15 trainer hours + 139.02 road miles
Run: 31.7 mi
Strength: did some sets of push-ups, a little bit of core, and myrtl but that's about it.
Hours: 18:35
Training cycle totals:
Swim: 140,150 yards (84.93 mi)
Bike: 64:13 trainer hours (est. 1088 mi) + 1057.77 road miles
Run: 542.73 mi
Hours: 272:55
Tuesday, July 16, 2013
Week 22: July 8-14, 2013
I changed the plan up a bit this week, as it was supposed to be a 70.3 race "taper" week and I had no plans to race. I had actually hoped to put together my own half ironman training day over the weekend, but we had too many family things going on for that to be possible. Because I had no real plan this week, when my friend, Beth, who is training for her first 70.3 asked me to do some workouts with her I jumped at the chance. We were able to get her weekly long run in together on Tuesday and then rode together on Thursday. Mark and I also had his mom to come down and babysit the kids on Saturday while we went for a long ride. My goal was to get in 80-90 hilly miles, but we got a late start and had to get back home so it was cut down to 62 miles + a transition run. We got in over 3800 feet of climbing and, although I am as slow as molasses on hills, I'm really starting to enjoy them. I was also thrilled that he was able to ride with me...his first real outdoor ride post-accident.
Later that day, our girls were registered for the Columbus Running Company's Anniversary Bash Mile Dash race so we hurried home and I was able to run the race with them. They both did really well...Lydia came in at 9:55 and Claudia and I were just behind her. The best part for them was the cake at the finish line, celebrating the running store's birthday. I was happy that I did not end up with a dehydration headache after that day's ride and run(s). I took in 3x24 oz bottles of Osmo on the bike + 1 Clif bar and 1 Bonk Breaker bar and 24 oz. of water and coconut water after immediately after the ride/run. Osmo may end up being my drink of choice on the bike for race day.
Monday: off
Tuesday: 10 mi run w/ Beth (1:53); 40 min of strength and core
Wednesday: 3500 yd swim:
500 sw, 5x50s dr/sw
3x100s on 1:20
50 ez
2x500s mod effort, second one pull (7:00, 7:15)
500 kick, alt fly/free
5x (100 IM on 1:40/2x50s dr on :50)
1:05 Trainer ride, at 15 min insert 3x7min z4 w/ 3 min recoveries
Thursday: 30 mi ride to south of Plain City and back w/ Beth (2:00)
Friday: 2600 yd swim:
500 warm up, 4x50s dr/sw
3x100s on 1:20, desc
50 ez
5x200s free, steady effort, on 2:50
50 ez
5x100s kick alt dolphin/flutter
6.55 mi Highbanks group trail run (1:05)
30 min of strength and core
Saturday: 62 mi ride w/ Mark: Johnstown to Utica and back 3812 ft. of climbing (Sportsmans Club Rd, Reynolds Rd, and Blacksnake Rd.), followed by a 4 mi transition run in :36. A couple of hours later, I ran another mile for the CRC Mile Dash with Claudia and Lydia.
Sunday: 14 mi group run from Dublin Starbucks to zoo and back (2:09) <---this was such a slog. Legs were trashed. My friend, Ben, and I briefly considered calling a cab from the zoo to drop us back off at Starbucks ;).
Weekly stats:
Swim: 6100 yards
Bike: 1:05 trainer hours + 92 road miles
Run: 35.55 miles
Strength: 1:10
Hours: 16:01
Training cycle totals:
Swim: 135,100 yards (81.87 miles)
Bike: 62:58 trainer hours (est 1071 miles) + 918.75 road miles
Run: 511.03 miles
Hours: 254:20
Later that day, our girls were registered for the Columbus Running Company's Anniversary Bash Mile Dash race so we hurried home and I was able to run the race with them. They both did really well...Lydia came in at 9:55 and Claudia and I were just behind her. The best part for them was the cake at the finish line, celebrating the running store's birthday. I was happy that I did not end up with a dehydration headache after that day's ride and run(s). I took in 3x24 oz bottles of Osmo on the bike + 1 Clif bar and 1 Bonk Breaker bar and 24 oz. of water and coconut water after immediately after the ride/run. Osmo may end up being my drink of choice on the bike for race day.
 |
| Claudia and I heading towards the finish line of her Mile Dash race. She finished in right around 10:00...not bad for a little pipsqueak! |
Monday: off
Tuesday: 10 mi run w/ Beth (1:53); 40 min of strength and core
Wednesday: 3500 yd swim:
500 sw, 5x50s dr/sw
3x100s on 1:20
50 ez
2x500s mod effort, second one pull (7:00, 7:15)
500 kick, alt fly/free
5x (100 IM on 1:40/2x50s dr on :50)
1:05 Trainer ride, at 15 min insert 3x7min z4 w/ 3 min recoveries
Thursday: 30 mi ride to south of Plain City and back w/ Beth (2:00)
Friday: 2600 yd swim:
500 warm up, 4x50s dr/sw
3x100s on 1:20, desc
50 ez
5x200s free, steady effort, on 2:50
50 ez
5x100s kick alt dolphin/flutter
6.55 mi Highbanks group trail run (1:05)
30 min of strength and core
Saturday: 62 mi ride w/ Mark: Johnstown to Utica and back 3812 ft. of climbing (Sportsmans Club Rd, Reynolds Rd, and Blacksnake Rd.), followed by a 4 mi transition run in :36. A couple of hours later, I ran another mile for the CRC Mile Dash with Claudia and Lydia.
Sunday: 14 mi group run from Dublin Starbucks to zoo and back (2:09) <---this was such a slog. Legs were trashed. My friend, Ben, and I briefly considered calling a cab from the zoo to drop us back off at Starbucks ;).
Weekly stats:
Swim: 6100 yards
Bike: 1:05 trainer hours + 92 road miles
Run: 35.55 miles
Strength: 1:10
Hours: 16:01
Training cycle totals:
Swim: 135,100 yards (81.87 miles)
Bike: 62:58 trainer hours (est 1071 miles) + 918.75 road miles
Run: 511.03 miles
Hours: 254:20
Monday, July 8, 2013
Week 21: June 1-7, 2013
This week was my biggest week yet, hour-wise. Pretty much completed all workouts, with the exception of a 45 minute transition run after Sunday's long bike ride. My legs felt completely trashed after the ride, and I ran longer than prescribed the day before, so I thought it safer to call it a day. It was the right call, because my legs really feel pretty good today (Monday).
Although I'm still waiting on the elusive 100 mile ride, this week's long ride of 82 miles was my longest to date and was pretty darn hilly...almost 4700 ft. of relentless hills, many of which were long enough that I couldn't fly down the backside of one and coast up the next. It was great practice having to remember to work in hydration while constantly shifting gears--and I only dropped my chain once :). I ended up going through 2x24 oz. bottles of Perpetuem and 2x24 oz. bottles of water, as well as 1 Bonk Breaker bar and 1 Larabar. No headache later in the day, either!
This week's speed work actually felt pretty good, too, particularly Friday's run. It was one of those quick-paced, light-legged, clear-headed, effortless runs...the ones I live for!
Monday: off
Tuesday: 3150 yard swim:
500 warm up
3x100s on 1:20, desc
50 ez
3x (2x150s free on 2:10/2x100s IM on 1:40/ 2x50s stroke on 1:00/2x25s sprint on :10 rest/50ez)
200 cool down
Follwed by a 1:15 run, @ 10 min insert 3x6min z4 w/ 2 min recoveries (8.5mi)
Wednesday: 45 min z2 trainer ride, followed by a 3.75 mi transition run (:33). 40 min of strength and core later in the day.
Thursday: 1:30 z2 trainer ride, @15 min insert 3x7min z4 efforts with 3 min recoveries.
3000 yard OWS at Alum Creek with Beth
Friday: 1:11 z2 run, @1 hour insert 10 min z4 (8.4mi)
Saturday: 1:15 z1 trainer spin, followed by a 15 mi z2 run (2:13)
Sunday: 3000 yard OWS at Alum Creek with Ann and David
82 mi ride from New Albany to Sportsman's Club Rd (4x12mi rolling hill repeats) then back to New Albany (5:20)
Weekly totals:
Swim: 9150 yards (5.54 mi)
Bike: 3:15 trainer hours + 82 road miles
Run: 35.65 miles
Strength: 40 min
Hours: 17:43
Training cycle totals:
Swim: 129,000 yards (78.18 mi)
Bike: 61:53 trainer hours (est. 1054 miles) + 826.75 road miles
Run: 475.48 miles
Hours: 238:19
I also had some time this week to make some favorite post-workout recovery meals, including a Kale and Sweet Potato Hash and some Balsamic, Basil, and Mozarella Heirloom Tomatoes...
Kale and Sweet Potato Hash
Dice and boil 2-3 large sweet potatoes until tender, then sautee them in a pan with a drizzle of olive oil. After they are slightly browned, remove from potatoes from pan and set aside; add a little more olive oil, 4-5 cups of chopped kale, and 1/3 cup onion to same pan and sautee until kale is wilted and dark green. Stir in potatoes and season to taste with salt and pepper and red pepper flakes, if desired.
Balsamic, Basil, and Mozarella Tomatoes
Cut 3-4 large tomatoes into thick slices
Add a wedge of fresh mozarella cheese to each tomato slice
Top with freshly chopped basil
Drizzle with olive oil and balsamic vinegar
Although I'm still waiting on the elusive 100 mile ride, this week's long ride of 82 miles was my longest to date and was pretty darn hilly...almost 4700 ft. of relentless hills, many of which were long enough that I couldn't fly down the backside of one and coast up the next. It was great practice having to remember to work in hydration while constantly shifting gears--and I only dropped my chain once :). I ended up going through 2x24 oz. bottles of Perpetuem and 2x24 oz. bottles of water, as well as 1 Bonk Breaker bar and 1 Larabar. No headache later in the day, either!
This week's speed work actually felt pretty good, too, particularly Friday's run. It was one of those quick-paced, light-legged, clear-headed, effortless runs...the ones I live for!
Monday: off
Tuesday: 3150 yard swim:
500 warm up
3x100s on 1:20, desc
50 ez
3x (2x150s free on 2:10/2x100s IM on 1:40/ 2x50s stroke on 1:00/2x25s sprint on :10 rest/50ez)
200 cool down
Follwed by a 1:15 run, @ 10 min insert 3x6min z4 w/ 2 min recoveries (8.5mi)
Wednesday: 45 min z2 trainer ride, followed by a 3.75 mi transition run (:33). 40 min of strength and core later in the day.
Thursday: 1:30 z2 trainer ride, @15 min insert 3x7min z4 efforts with 3 min recoveries.
3000 yard OWS at Alum Creek with Beth
Friday: 1:11 z2 run, @1 hour insert 10 min z4 (8.4mi)
Saturday: 1:15 z1 trainer spin, followed by a 15 mi z2 run (2:13)
Sunday: 3000 yard OWS at Alum Creek with Ann and David
82 mi ride from New Albany to Sportsman's Club Rd (4x12mi rolling hill repeats) then back to New Albany (5:20)
Weekly totals:
Swim: 9150 yards (5.54 mi)
Bike: 3:15 trainer hours + 82 road miles
Run: 35.65 miles
Strength: 40 min
Hours: 17:43
Training cycle totals:
Swim: 129,000 yards (78.18 mi)
Bike: 61:53 trainer hours (est. 1054 miles) + 826.75 road miles
Run: 475.48 miles
Hours: 238:19
I also had some time this week to make some favorite post-workout recovery meals, including a Kale and Sweet Potato Hash and some Balsamic, Basil, and Mozarella Heirloom Tomatoes...
Kale and Sweet Potato Hash
Dice and boil 2-3 large sweet potatoes until tender, then sautee them in a pan with a drizzle of olive oil. After they are slightly browned, remove from potatoes from pan and set aside; add a little more olive oil, 4-5 cups of chopped kale, and 1/3 cup onion to same pan and sautee until kale is wilted and dark green. Stir in potatoes and season to taste with salt and pepper and red pepper flakes, if desired.
Balsamic, Basil, and Mozarella Tomatoes
Cut 3-4 large tomatoes into thick slices
Add a wedge of fresh mozarella cheese to each tomato slice
Top with freshly chopped basil
Drizzle with olive oil and balsamic vinegar
 |
| Tomatoes from our farmer's market and fresh basil from our herb garden. These were gone in about 3 minutes! |
Thursday, July 4, 2013
Week 20: June 24-30, 2013
Life threw just about everything it had at us this week. I lost my long ride training partner (Mark) for the next 6 weeks due to a bike wreck that landed him in the hospital. Thankfully he's going to be fine after everything heals. The day after he was discharged, I discovered that both girls had head lice. Awesome. Where they picked that up I have no idea, but after $300 worth of treatment and just as many hours of laundry, we are hopefully done with that. And then to top the week off, I got stranded on my Saturday long ride in a pop-up thunderstorm that wouldn't quit, so Mark had to load up the kids and drive 40 minutes to rescue me (his first venture driving since his accident). Ending the ride early was the right choice, though, as the thunderstorm turned into flash floods and 50mph winds. By the time we all got home it was getting too late to finish my ride on the trainer, so a planned 75-80 miles ended up only being 48 and I didn't get my transition run in. Here's hoping that this next week is nothing but ordinary.
Monday: off
Tuesday: OWS at Alum Creek w/ Beth and Jenni; approximately 2000m.
1 hr run (6.8 mi): at 15 min, insert 4x4.5 min @z4 w/ 2.5 min recoveries
Wednesday: 1:12 ride to Plain City and back (20.4 mi) followed by a 3.75 mi transition run (:33)
20 min of strength and core
Thursday: 5.25 mi run (:44); at 15 min, insert 10 min @z4.
Friday: 4000 yd swim (1:10):
500 sw, 5x50s dr/sw
3x100s on 1:20
50 ez
5x400s pull on :30 rest; odd #s with paddles, even #s without
400 IM w/ fins
400 kick
100 ez
1:45 ride past Plain City and back (30.55mi)
Saturday: 2:45 ride, New Albany hill interval course (48mi done before t-storm hit)
Sunday: 1:50 ride past Ostrander and back (31.6 mi) followed by a 14 mi run (2:03)
Weekly totals:
Swim: 6000 yds (3.63 mi)
Bike: 130.55 road miles
Run: 29.8 miles
Strength: 30 min
Hours: 14:07
Training cycle totals:
Swim: 119,850 yds (72.63mi)
Bike: 58:38 trainer hours (est. 990mi) + 744.75 road miles
Run: 439.83 mi
Hours: 220:36
 |
| My bike & I took refuge under the overhang of a farmhouse garage until Mark picked us up. You can't tell in this pic, but it was absolutely pouring! |
Monday: off
Tuesday: OWS at Alum Creek w/ Beth and Jenni; approximately 2000m.
1 hr run (6.8 mi): at 15 min, insert 4x4.5 min @z4 w/ 2.5 min recoveries
Wednesday: 1:12 ride to Plain City and back (20.4 mi) followed by a 3.75 mi transition run (:33)
20 min of strength and core
Thursday: 5.25 mi run (:44); at 15 min, insert 10 min @z4.
Friday: 4000 yd swim (1:10):
500 sw, 5x50s dr/sw
3x100s on 1:20
50 ez
5x400s pull on :30 rest; odd #s with paddles, even #s without
400 IM w/ fins
400 kick
100 ez
1:45 ride past Plain City and back (30.55mi)
Saturday: 2:45 ride, New Albany hill interval course (48mi done before t-storm hit)
Sunday: 1:50 ride past Ostrander and back (31.6 mi) followed by a 14 mi run (2:03)
Weekly totals:
Swim: 6000 yds (3.63 mi)
Bike: 130.55 road miles
Run: 29.8 miles
Strength: 30 min
Hours: 14:07
Training cycle totals:
Swim: 119,850 yds (72.63mi)
Bike: 58:38 trainer hours (est. 990mi) + 744.75 road miles
Run: 439.83 mi
Hours: 220:36
Monday, June 24, 2013
Week 19: June 17-23, 2013
Back on track this week with some confidence-boosting workouts and a century ride fail. Mark and I set off early Saturday morning with the plan to ride out to Bellefontaine to hit some climbs and then back for 100+ total miles. It was my first time doing any real hill work on the bike (other than central Ohio rollers) and I felt suprisingly good, despite doing half a dozen 5-8 minute climbs in temperatures approaching the 90s. We made a couple of stops to buy Gatorade and headed back for home. I was still feeling great as we approached mile 80 when I heard a loud metallic "pop" and felt my rear wheel go a little wobbly. I thought I had blown a tire. I pulled over and Mark said that I popped a rear spoke. The wheel was so out of true that it rubbed against the frame, making it un-ridable. Mark tried swapping my wheel out with his, but it rubbed his frame, too. We were still 22 miles from home, so rather than have him ride home to get the van and come back for me, we called in a huge favor on his friend, Dan, who graciously hopped in his car and came to pick us up. An hour later we were back home and I set off for a 5 mile run. I was really bummed that I didn't get the 100 miles in, but was thrilled by how strong I felt on the 78 miles that we did get done and on the (extremely hot) run afterwards. I have no doubt that I could've finished the 100 and still had a good run. Since the kids were still up and grandma and grandpa's house, we spent the rest of the day laying on the couch with the AC blasting. We're already planning on another century attempt next Saturday, this time on a route with 4500 ft of climbing. Looking forward to slaying that first 100 mile dragon!
My weekly training volume and hours are inflated this week, due to moving Monday's rest day to last Sunday. After 7 straight days of training this week, you'd better believe I'm going to be looking forward to doing absolutely nothing next Monday.
Monday: 8.25 mi run (1:15), still in Maryland.
Tuesday: Back home! 3300 yd swim:
500 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
3x (3x150s on 2:15 as 50 stroke IM order/100 free, followed by 4x25s kick sprint on :30)
150 ez
3x (100 free on 1:20/25 sprint fly on :30)
75 ez
Attempted an hour run after the swim, but I was so exhausted from the long weekend that I got in 2 slow miles and then turned around and walked home. Oh well, tomorrow is a new day.
Wednesday: EZ 45 min ride (12 mi) followed by a 2.7 mi transition run (:25). 30 min of strength and core later in the day.
Thursday: 3150 yd swim:
500 warm up, 5x50s Dr/sw
3x100s on 1:20, desc
50 ez
4x (200 free on 3:00/50 kick on 1:00)
50ez
3x (2x100s on 1:30, Sprint 3rd 25/2x50s IM on 1:00)
50ez
30.2 mi ride to Ostrander and back (1:45)--at 30 min, insert 5x1mile z4 efforts w/ 1 mi recoveries.
Friday: 3200 yd swim:
500 warm up
2x400s free n/s
2x300s free n/s
2x200s free n/s
2x100s free n/s
500 kick
200 cool down
Followed by an 8.1 mi run (1:11)
Saturday: 78 mi ride to Bellefontaine and back (5:00), followed by a 5 mi run (:43)
Sunday: 16 mi ride with Beth (1:00), followed by an 8.5mi run (1:30)--walked first 3.2 miles with Beth, then ran the remaining 5.3 solo (avg run pace 8:50)
Some things to note: On Saturday's ride I drank 3x24 oz bottles of Gatorade/Powerade (didn't have time to get Perpetuem beforehand) and a 16 oz. bottle of water. My used-to-be-sensitive stomach tolerated the liquid just fine, to my surprise. Ate 1 banana, 1.5 Clif bars, and 1 Larabar Uber. I ended up with a dehydration headache later in the day...not as bad as usual, so I'm getting closer to proper hydration, but still need to work on this. Also decided that I definitely need to eat solid food on the bike. Tried to drink every 5-10 min and ate roughly every 20 miles. Ordered some Ironman Perform to use in training, since that's what they're serving on the course...should have it to try out on next weekend's ride. All in all, I think Saturday's slow pace on the bike was perfect for my first long ride with hills, as my legs weren't sore at all and didn't even really feel fatigued the next day. I also really need to start working on keeping my transition run pace closer to the pace I hope to hold at IMWI (9:30ish). Although Saturday's run felt good at an 8:36 pace, I would likely end up crawling to the finish of the race if I start out that fast.
Weekly totals:
Swim: 9650 yds (5.84 mi)
Bike: 136.2 miles
Run: 31.85 mi<---again, this number is inflated since I ran on Monday instead of being off.
Strength: 30 min
Hours: 17:29
Training cycle totals:
Swim: 113,850 yds (69 miles)
Bike: 58:38 trainer hours (est. 990 miles) + 614.2 road miles
Run: 410.03 miles
Hours: 206:29
My weekly training volume and hours are inflated this week, due to moving Monday's rest day to last Sunday. After 7 straight days of training this week, you'd better believe I'm going to be looking forward to doing absolutely nothing next Monday.
Monday: 8.25 mi run (1:15), still in Maryland.
Tuesday: Back home! 3300 yd swim:
500 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
3x (3x150s on 2:15 as 50 stroke IM order/100 free, followed by 4x25s kick sprint on :30)
150 ez
3x (100 free on 1:20/25 sprint fly on :30)
75 ez
Attempted an hour run after the swim, but I was so exhausted from the long weekend that I got in 2 slow miles and then turned around and walked home. Oh well, tomorrow is a new day.
Wednesday: EZ 45 min ride (12 mi) followed by a 2.7 mi transition run (:25). 30 min of strength and core later in the day.
Thursday: 3150 yd swim:
500 warm up, 5x50s Dr/sw
3x100s on 1:20, desc
50 ez
4x (200 free on 3:00/50 kick on 1:00)
50ez
3x (2x100s on 1:30, Sprint 3rd 25/2x50s IM on 1:00)
50ez
30.2 mi ride to Ostrander and back (1:45)--at 30 min, insert 5x1mile z4 efforts w/ 1 mi recoveries.
Friday: 3200 yd swim:
500 warm up
2x400s free n/s
2x300s free n/s
2x200s free n/s
2x100s free n/s
500 kick
200 cool down
Followed by an 8.1 mi run (1:11)
Saturday: 78 mi ride to Bellefontaine and back (5:00), followed by a 5 mi run (:43)
Sunday: 16 mi ride with Beth (1:00), followed by an 8.5mi run (1:30)--walked first 3.2 miles with Beth, then ran the remaining 5.3 solo (avg run pace 8:50)
Some things to note: On Saturday's ride I drank 3x24 oz bottles of Gatorade/Powerade (didn't have time to get Perpetuem beforehand) and a 16 oz. bottle of water. My used-to-be-sensitive stomach tolerated the liquid just fine, to my surprise. Ate 1 banana, 1.5 Clif bars, and 1 Larabar Uber. I ended up with a dehydration headache later in the day...not as bad as usual, so I'm getting closer to proper hydration, but still need to work on this. Also decided that I definitely need to eat solid food on the bike. Tried to drink every 5-10 min and ate roughly every 20 miles. Ordered some Ironman Perform to use in training, since that's what they're serving on the course...should have it to try out on next weekend's ride. All in all, I think Saturday's slow pace on the bike was perfect for my first long ride with hills, as my legs weren't sore at all and didn't even really feel fatigued the next day. I also really need to start working on keeping my transition run pace closer to the pace I hope to hold at IMWI (9:30ish). Although Saturday's run felt good at an 8:36 pace, I would likely end up crawling to the finish of the race if I start out that fast.
Weekly totals:
Swim: 9650 yds (5.84 mi)
Bike: 136.2 miles
Run: 31.85 mi<---again, this number is inflated since I ran on Monday instead of being off.
Strength: 30 min
Hours: 17:29
Training cycle totals:
Swim: 113,850 yds (69 miles)
Bike: 58:38 trainer hours (est. 990 miles) + 614.2 road miles
Run: 410.03 miles
Hours: 206:29
Thursday, June 20, 2013
Week 18: June 10-16, 2013
As planned, this week I went off-plan due to our family traveling to Maryland for Nate's lacrosse tournament. I just love watching him play a sport that he is so passionate about, and his team played really well against some tough competition, so it was worth the missed training. I had to skip the weekend long ride and moved up the following week's Monday rest day to Sunday, as we were on the go from sun up to sun down that day. I tried to mix the week up a bit with a yoga class on Friday before we left town. I haven't been to yoga in over 3 months and my yoga muscles sure let me hear all about it afterwards. My hamstrings, which are usually sore from an intense yoga session, weren't too bad, but my shoulders were so sore that I had difficulty swinging my arms on the weekend runs. I desperately wish I had time to go to yoga class more frequently--and definitely will get back into it after IM training--but I know that it's stupid for me to go once in a blue moon during training and then pay for it with sore shoulders for a week afterwards.
Although we had a blast in Maryland, we were all ready to sleep in our own beds and eat our own home-cooked food. Back to the plan next week, which hopefully will include my first century ride.
Monday: off
Tuesday: 2900 yd swim:
500 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
Ladder set:
300 w/ paddles on 4:30, 4x50s non-free on 1:00
50 ez
200 as 8x25s non-free on :30
50 ez
100 w/ paddles on 1:30, 4x50s non-free on 1:00
50 ez
8x75s on 1:20, alt IM and free
50 ez
7.64 mi run (1:09), at 10 min insert 3x6 min z4 w/ 1 min recoveries.
Wednesday: 40 mi z2 ride (2:20)
40 min of strength and core
Thursday: 3000 yd swim:
400 warm up, 5x50s dr/sw
6x50s w/ paddles on :40
50 ez
25/50/75/100/100/75/50/25 free on :20 sec/25 base, with 25 fly on :30 in between
50 ez
25/50/75/100/100/75/50/25 free on :20 sec/25 base, with 25 alt. back/breast on :30 in between
50 ez
8x50s kick alt. back/breast on 1:00
100 ez
20 mi z2 ride out to Plain City and back (1:10)
Friday: 60 min power yoga class before the drive to MD
Saturday: 6 mi run (:53) from the hotel
Sunday: off due to tournament
Weekly totals:
Swim: 5900 yards
Bike: 60 miles
Run: 14.64 mi
Strength: 1:40 (including yoga)
Hours: 9:12
Training cycle totals:
Swim: 104,200 yards (63.15 mi)
Bike: 58:35 trainer hours (est. 990 miles) + 478 road miles
Run: 378.18 miles
Hours: 189
Although we had a blast in Maryland, we were all ready to sleep in our own beds and eat our own home-cooked food. Back to the plan next week, which hopefully will include my first century ride.
Monday: off
Tuesday: 2900 yd swim:
500 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
Ladder set:
300 w/ paddles on 4:30, 4x50s non-free on 1:00
50 ez
200 as 8x25s non-free on :30
50 ez
100 w/ paddles on 1:30, 4x50s non-free on 1:00
50 ez
8x75s on 1:20, alt IM and free
50 ez
7.64 mi run (1:09), at 10 min insert 3x6 min z4 w/ 1 min recoveries.
Wednesday: 40 mi z2 ride (2:20)
40 min of strength and core
Thursday: 3000 yd swim:
400 warm up, 5x50s dr/sw
6x50s w/ paddles on :40
50 ez
25/50/75/100/100/75/50/25 free on :20 sec/25 base, with 25 fly on :30 in between
50 ez
25/50/75/100/100/75/50/25 free on :20 sec/25 base, with 25 alt. back/breast on :30 in between
50 ez
8x50s kick alt. back/breast on 1:00
100 ez
20 mi z2 ride out to Plain City and back (1:10)
Friday: 60 min power yoga class before the drive to MD
Saturday: 6 mi run (:53) from the hotel
Sunday: off due to tournament
Weekly totals:
Swim: 5900 yards
Bike: 60 miles
Run: 14.64 mi
Strength: 1:40 (including yoga)
Hours: 9:12
Training cycle totals:
Swim: 104,200 yards (63.15 mi)
Bike: 58:35 trainer hours (est. 990 miles) + 478 road miles
Run: 378.18 miles
Hours: 189
Sunday, June 9, 2013
Week 17: June 3 - June 9, 2013
This week was my biggest training week yet, with almost 14 hours and big Saturday & Sunday bricks. Saturday's ride was a bike tour...my first group ride. Met some pretty cool triathletes and had a great time. Huge kudos to Mark for handling the home front while I took off for 6 hours.
Monday: off
Tuesday: 3000 yd swim, followed by an easy hour spin on the trainer; quads were still pretty sore from Sunday's race.
Wednesday: Brick: easy 45 min trainer ride, followed by a 2.7 mi transition run. 30 min of upper body and core strength later in the day.
Thursday: 2800 yard swim:
500 sw, 5x50s dr/sw
5x100s free on 1:30 desc
50 ez
2x (200 free n/s on 2:50, 4x50s IM on 1:00)
50 ez
4x150s on 2:30: 50 stroke IM order/50 kick IM order/50 free hard
50 ez
Easy 20 mile ride to Plain City and back
Friday: 2800 yard swim:
500 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
3x (200, 100, 50). All on 1:30/100 base with first half hard, second half easy. Set #1 free, #2 paddles, #3 IM. 50 ez after each set.
5x100s kick on 1:45
Highbanks group trail run: 6.35 mi (1:06)
Saturday: Bike-Run-Bike brick: 60.5 mi of the London Strawberry Festival bike tour, followed by a 4 mi run in 30:46, followed by another 20 mi ride on the tour route.
Sunday: Brick: easy 18.4 mile ride to Watkins Rd and back (1:06), followed by a 9 mi run up Dublin Rd and back (1:19)
Weekly training stats:
Swim: 8600 yards
Bike: 1:45 on the trainer + 118 miles
Run: 22.06
Strength: 30 min
Hours: 13:52
Training cycle totals:
Swim: 98,300 yards (59.57 mi)
Bike: 58:35 trainer hours (est. 990 miles) + 418 road miles
Run: 363.54 miles
Hours: 179:47
 |
| London Strawberry Festival Bike Tour |
Monday: off
Tuesday: 3000 yd swim, followed by an easy hour spin on the trainer; quads were still pretty sore from Sunday's race.
Wednesday: Brick: easy 45 min trainer ride, followed by a 2.7 mi transition run. 30 min of upper body and core strength later in the day.
Thursday: 2800 yard swim:
500 sw, 5x50s dr/sw
5x100s free on 1:30 desc
50 ez
2x (200 free n/s on 2:50, 4x50s IM on 1:00)
50 ez
4x150s on 2:30: 50 stroke IM order/50 kick IM order/50 free hard
50 ez
Easy 20 mile ride to Plain City and back
Friday: 2800 yard swim:
500 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
3x (200, 100, 50). All on 1:30/100 base with first half hard, second half easy. Set #1 free, #2 paddles, #3 IM. 50 ez after each set.
5x100s kick on 1:45
Highbanks group trail run: 6.35 mi (1:06)
Saturday: Bike-Run-Bike brick: 60.5 mi of the London Strawberry Festival bike tour, followed by a 4 mi run in 30:46, followed by another 20 mi ride on the tour route.
Sunday: Brick: easy 18.4 mile ride to Watkins Rd and back (1:06), followed by a 9 mi run up Dublin Rd and back (1:19)
Weekly training stats:
Swim: 8600 yards
Bike: 1:45 on the trainer + 118 miles
Run: 22.06
Strength: 30 min
Hours: 13:52
Training cycle totals:
Swim: 98,300 yards (59.57 mi)
Bike: 58:35 trainer hours (est. 990 miles) + 418 road miles
Run: 363.54 miles
Hours: 179:47
Monday, June 3, 2013
Week 16: May 27-June 2, 2013 and Dexter-Ann Arbor Half Marathon race report
I took a huge step-back in training this week, partially due to the half marathon scheduled for Sunday and partially because life got in the way. I ended up not working out at all on Friday and Saturday, but in the end it was probably for the best.
I had such an indifferent attitude going into Sunday's race. Usually I am an excited bundle of nerves leading into a race, but this time I couldn't get into it. Maybe because this is this year's "C" race and I've been so exhausted by IM training that I had no expectations. I also have had no feel for my running fitness or if I could hold a decent pace for 13 miles. After skipping two days of workouts, eating like total crap all week, and sleeping terribly the few days prior to race day, I decided to start the race strong but scrap it for a training run if things started to not feel right. No sense in hurting myself with so much at stake come September. With a PR (from 3 years ago--the last half marathon I've run) of 1:43.07, I decided to start just behind the 1:40 pace group (7:38/mi pace). We started out holding 7:30s the first few miles, but my body and breathing quickly settled in. The weather was perfect...mid-to-high 60s with a slight breeze. The miles quickly ticked off and I was still feeling fairly comfortable despite the relentless rolling hills. I stayed just a few strides behind the pace group. I had a run-in with The Wall around mile 9.5-10.5 but then my energy gel kicked in and it passed. The last 5k got pretty painful, my pace slowed a little, and the pacer got further away, but I was able to keep the miles under 7:45-7:50. When I rounded the corner for the final uphill mile into Ann Arbor, I knew I'd make it. I couldn't muster a look at my garmin to see if I was going to be sub-1:40, but at that point it wouldn't have mattered...I was going as fast as I could. My ultimate half marathon goal is to go sub-1:40 (and really more like sub-1:38 on a flat course), but I was extremely pleased with my 1:40.46 finish time (5th in AG)...mostly because I never thought it would happen mid-IM training, with minimal speed work, and with my blasé attitude leading up to it. I was especially happy that I felt strong and in control the whole race, and fought the mental battle when things got hard during the last 5k. I kept picturing fighting through the final miles of the Ironman marathon. I also kept my friend, Melanie, and my dad in mind, who are both injured. I felt very fortunate to be able to race.
My quads are pretty sore today, so this next week will focus on easing back into training and no
speed work. Oh, and summer vacation is offically here so I can say goodbye to the 3:55 am wake-up calls until mid-August :).
Monday: off
Tuesday: 3000 yard swim in the a.m.
Attempted an hour long run in the 88 degree temps in the evening--a last ditch effort to get some heat acclimatization in. Got in 5.35 miles with 3x3 min z4 efforts in before crashing and burning. Had to walk the remaining 1.5 miles home.
Wednesday: 45 min ez trainer ride; still feeling effects from last night's run.
Thursday: 45 min ez trainer ride followed by a 2.71 mi transition run.
Friday: unplanned day off
Saturday: unplanned day off
Sunday: Dexter-Ann Arbor half, 13.1mi (13.22 by Garmin) in 1:40.46
Weekly training stats:
Swim: 3000 yds
Bike: 1.5 trainer hours
Run: 21.16 mi
Strength: 0 hours
Hours: 5:20
Training cycle totals:
Swim: 89,700 yards (54.36 mi)
Bike: 56:50 trainer hours + 300 road miles
Run: 341.48 mi
Hours: 165:55
I had such an indifferent attitude going into Sunday's race. Usually I am an excited bundle of nerves leading into a race, but this time I couldn't get into it. Maybe because this is this year's "C" race and I've been so exhausted by IM training that I had no expectations. I also have had no feel for my running fitness or if I could hold a decent pace for 13 miles. After skipping two days of workouts, eating like total crap all week, and sleeping terribly the few days prior to race day, I decided to start the race strong but scrap it for a training run if things started to not feel right. No sense in hurting myself with so much at stake come September. With a PR (from 3 years ago--the last half marathon I've run) of 1:43.07, I decided to start just behind the 1:40 pace group (7:38/mi pace). We started out holding 7:30s the first few miles, but my body and breathing quickly settled in. The weather was perfect...mid-to-high 60s with a slight breeze. The miles quickly ticked off and I was still feeling fairly comfortable despite the relentless rolling hills. I stayed just a few strides behind the pace group. I had a run-in with The Wall around mile 9.5-10.5 but then my energy gel kicked in and it passed. The last 5k got pretty painful, my pace slowed a little, and the pacer got further away, but I was able to keep the miles under 7:45-7:50. When I rounded the corner for the final uphill mile into Ann Arbor, I knew I'd make it. I couldn't muster a look at my garmin to see if I was going to be sub-1:40, but at that point it wouldn't have mattered...I was going as fast as I could. My ultimate half marathon goal is to go sub-1:40 (and really more like sub-1:38 on a flat course), but I was extremely pleased with my 1:40.46 finish time (5th in AG)...mostly because I never thought it would happen mid-IM training, with minimal speed work, and with my blasé attitude leading up to it. I was especially happy that I felt strong and in control the whole race, and fought the mental battle when things got hard during the last 5k. I kept picturing fighting through the final miles of the Ironman marathon. I also kept my friend, Melanie, and my dad in mind, who are both injured. I felt very fortunate to be able to race.
 |
| Me and Nate at the start |
 |
| Almost to the finish line! |
My quads are pretty sore today, so this next week will focus on easing back into training and no
speed work. Oh, and summer vacation is offically here so I can say goodbye to the 3:55 am wake-up calls until mid-August :).
Monday: off
Tuesday: 3000 yard swim in the a.m.
Attempted an hour long run in the 88 degree temps in the evening--a last ditch effort to get some heat acclimatization in. Got in 5.35 miles with 3x3 min z4 efforts in before crashing and burning. Had to walk the remaining 1.5 miles home.
Wednesday: 45 min ez trainer ride; still feeling effects from last night's run.
Thursday: 45 min ez trainer ride followed by a 2.71 mi transition run.
Friday: unplanned day off
Saturday: unplanned day off
Sunday: Dexter-Ann Arbor half, 13.1mi (13.22 by Garmin) in 1:40.46
Weekly training stats:
Swim: 3000 yds
Bike: 1.5 trainer hours
Run: 21.16 mi
Strength: 0 hours
Hours: 5:20
Training cycle totals:
Swim: 89,700 yards (54.36 mi)
Bike: 56:50 trainer hours + 300 road miles
Run: 341.48 mi
Hours: 165:55
Monday, May 27, 2013
Week 15: May 20-26, 2013
It's the halfway point in my training plan, and $#!% is about to get real. I am both terrified and excited about the upcoming "Ironman summer". These next few weeks will take me a bit off-plan, due to my half marathon next Sunday and then a long weekend trip out east for a lacrosse tournament, but I'm actually looking forward to stepping back a little bit in training as well as letting loose on the race next weekend. It's been a long time since I've had a good, hard, long run. And, thankfully, my knee issue from last weekend was a non-issue this week.
I cut the cycling way back this weekend, opting for an easy 2 hour trainer ride instead of a 4 hour road ride. I'll forgo all cycling next weekend. Then, the following weekend I'll be back at it with an 80+ mile ride, as a part of a big bicycle tour event.
Monday: off
Tuesday: 6.71 mi run in :58; at 15 min insert 2x6.5mi z4.
2900 yard swim:
500 warm up, 5x50s dr/sw
3x100s free on 1:20
50 ez
Ladder set: 25, 50,75,100,125,150,200 free on 20sec/25 base, with 25 stroke on :30 in between each one.
50 ez
8x75s alt kick/swim/kick and swim/kick/swim, 2 of each stroke on 1:30
25,50,100 stroke on :30 sec/25 base
Wednesday: 45 min z2 trainer ride, followed by a 3.1 mi transition run (:28)
40 min of strength and core
Thursday: 60 min trainer ride, at 15 min insert 20 min at z4 (175w)
3100 yard swim:
500 swim, 5x50s dr/sw
3x100s on 1:20
50 ez
6x150s (50 stroke in IM order/100 free) on 2:10
100 ez
50,100,200 (choice,IM,free)200,100,50 (IM,free,choice) on 1:00, 2:00, 3:00
50 ez
5x50s IM order, neg split, on 1:00
Friday: 6.85 mi run in :58, at 45 min insert 7.5 min at z4 <----the best speedwork has felt so far during this training cycle!
3000 yard swim:
2000 yards continuous swim at moderate/race pace effort (:26)
1000 yard pull with paddles at moderate effort
Saturday: 9 mi in 1:21
Sunday: 2 hr z2 trainer ride
Weekly training stats:
Swim: 9000 yards (5.45 mi)
Bike: 3:45 trainer hours
Run: 25.66 miles
Strength: 30 min
Hours: 10:36
Training cycle totals:
Swim: 86,700 yards (52.54 mi)
Bike: 46:20 trainer hours + 300 road miles
Run: 320.32 miles
Hours: 160:35
I cut the cycling way back this weekend, opting for an easy 2 hour trainer ride instead of a 4 hour road ride. I'll forgo all cycling next weekend. Then, the following weekend I'll be back at it with an 80+ mile ride, as a part of a big bicycle tour event.
Monday: off
Tuesday: 6.71 mi run in :58; at 15 min insert 2x6.5mi z4.
2900 yard swim:
500 warm up, 5x50s dr/sw
3x100s free on 1:20
50 ez
Ladder set: 25, 50,75,100,125,150,200 free on 20sec/25 base, with 25 stroke on :30 in between each one.
50 ez
8x75s alt kick/swim/kick and swim/kick/swim, 2 of each stroke on 1:30
25,50,100 stroke on :30 sec/25 base
Wednesday: 45 min z2 trainer ride, followed by a 3.1 mi transition run (:28)
40 min of strength and core
Thursday: 60 min trainer ride, at 15 min insert 20 min at z4 (175w)
3100 yard swim:
500 swim, 5x50s dr/sw
3x100s on 1:20
50 ez
6x150s (50 stroke in IM order/100 free) on 2:10
100 ez
50,100,200 (choice,IM,free)200,100,50 (IM,free,choice) on 1:00, 2:00, 3:00
50 ez
5x50s IM order, neg split, on 1:00
Friday: 6.85 mi run in :58, at 45 min insert 7.5 min at z4 <----the best speedwork has felt so far during this training cycle!
3000 yard swim:
2000 yards continuous swim at moderate/race pace effort (:26)
1000 yard pull with paddles at moderate effort
Saturday: 9 mi in 1:21
Sunday: 2 hr z2 trainer ride
Weekly training stats:
Swim: 9000 yards (5.45 mi)
Bike: 3:45 trainer hours
Run: 25.66 miles
Strength: 30 min
Hours: 10:36
Training cycle totals:
Swim: 86,700 yards (52.54 mi)
Bike: 46:20 trainer hours + 300 road miles
Run: 320.32 miles
Hours: 160:35
Monday, May 20, 2013
Week 14: May 13-19, 2013
Monday: off
Tuesday: 7 mi in :59, at 15 min insert 2x5min @z4 w/ 2 min recoveries
3050 yard swim:
500 swim, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
5x200s; 1st one free, 2nd-4th 50 stroke/150 free, last one IM on 3:00
50 ez
3x100s on 1:30, desc
50 ez
5x100s, same as the 200s, on 1:30
50 ez
Wednesday: 45 min z2 trainer spin, followed by 3.4 mi transition run (:29)
40 min strength & core
Thursday: 1 hour trainer ride, at 15 min insert 3x5 min z4 (175-180w); skipped swim
Friday: 6.25 mi run, at 15 min insert 7.5 min @z4 (:52)
2100 yard swim (had early work meeting, so had to cut swim short):
500 sw, 5x50s dr/sw
3x100s free on 1:20
50 ez
Ladder: 400 IM on 20 sec RI, 300 free on 1:20/100 pace, 200 IM on 3:00, 100 free ez
Saturday: 70 mi ride past Prospect and back (4:00), followed by 3.1 mi transition run (:28) w/ Nate. Left knee hurt like a &*%$ during the last 2 miles of the run.
Sunday: 11.34 mi trail run at Highbanks. Knee started hurting again after first 3 miles, ended up having to walk a little. 30 min easy trainer spin in the evening; knee felt fine by then.
Iced, stretched, and u/s the knee and took some ibuprophen. Hope it's nothing.
Weekly totals:
Swim: 5150 yards
Bike: 2:15 trainer hours + 70 miles
Run: 24.59 miles
Strength: 40 minutes
Hours: 13:13
Training cycle totals:
Swim: 77,700 yards (47 miles)
Bike: 42:34 trainer hours + 300 road miles
Run: 294.66 miles
Hours: 149:59
Tuesday: 7 mi in :59, at 15 min insert 2x5min @z4 w/ 2 min recoveries
3050 yard swim:
500 swim, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
5x200s; 1st one free, 2nd-4th 50 stroke/150 free, last one IM on 3:00
50 ez
3x100s on 1:30, desc
50 ez
5x100s, same as the 200s, on 1:30
50 ez
Wednesday: 45 min z2 trainer spin, followed by 3.4 mi transition run (:29)
40 min strength & core
Thursday: 1 hour trainer ride, at 15 min insert 3x5 min z4 (175-180w); skipped swim
Friday: 6.25 mi run, at 15 min insert 7.5 min @z4 (:52)
2100 yard swim (had early work meeting, so had to cut swim short):
500 sw, 5x50s dr/sw
3x100s free on 1:20
50 ez
Ladder: 400 IM on 20 sec RI, 300 free on 1:20/100 pace, 200 IM on 3:00, 100 free ez
Saturday: 70 mi ride past Prospect and back (4:00), followed by 3.1 mi transition run (:28) w/ Nate. Left knee hurt like a &*%$ during the last 2 miles of the run.
Sunday: 11.34 mi trail run at Highbanks. Knee started hurting again after first 3 miles, ended up having to walk a little. 30 min easy trainer spin in the evening; knee felt fine by then.
Iced, stretched, and u/s the knee and took some ibuprophen. Hope it's nothing.
Weekly totals:
Swim: 5150 yards
Bike: 2:15 trainer hours + 70 miles
Run: 24.59 miles
Strength: 40 minutes
Hours: 13:13
Training cycle totals:
Swim: 77,700 yards (47 miles)
Bike: 42:34 trainer hours + 300 road miles
Run: 294.66 miles
Hours: 149:59
Monday, May 13, 2013
Week 13: May 6-12, 2013
I started this week by pulling out the credit card and officially registering for two more races for this year. The first is the Dexter-Ann Arbor Half Marathon on June 2 (in three weeks...yikes!) and the other is the Monumental Marathon on Nov. 2 in Indianapolis. Although I'm looking forward to both I'm also hesitant...since being off due to injury and then beginning Ironman training, I have no feel for what kind of running shape I'm in. I know I can run far, but I don't know if I can run far and fast. I guess I'll find out in 3 weeks. The outcome of the Ann Arbor race will also be hugely weather-dependent. Some years that race is 60s and cool other years it's 80s and humid. I'm shooting for sub-1:40, but would be thrilled with a PR (sub-1:43) or, if it's hot, just finishing in one piece.
Training this week went well. I'm beginning to feel good on the speed portions of the bike and run workouts. My Master's swim team was tapering this week for nationals, so workouts were short and sweet. Thursday night was a late night with kids' activities, so I blew off Friday's swim to get a little extra sleep. The weekend brought an all-day lacrosse tournament on Saturday, so I got up super early to get my run in. What kind of idiot gets up before 5am on a Saturday?! An idiot who had the bright idea to sign up for an Ironman, apparently.
Since Sunday was Mother's Day, Mark let me sleep in a little before my 3 hour ride. My parents were visiting, so in the morning Mark and the kids made a big breakfast for us then I went on my way. It was in the 30s when I started and the winds were ridiculous. I did an out-and-back, straight into the winds there and with a full tailwind back. It took me 2 hours to suffer through the first 25 miles and I might have yelled out a few four letter words during the times the wind almost knocked me off my bike. The second 25 miles took just over an hour with the tailwind. It was the least fun I've had on a ride, but it's done.
Monday: off
Tuesday: 5.25 mi in 44 min, at 15 min, insert 3x3min z4 w/ 1 min recoveries.
2550 yd swim:
500 sw, 5x50s dr/sw
3x100s on 1:20, desc
4x (125 IM/100 free) 125s on 2:00, 100s on 1:30
100 ez
4x50s on 1:30, all-out effort
100 ez
2x50s on 1:30, all-out effort
100 ez
Wednesday: 45 min z2 trainer ride, at 10 min insert 5 min at z4; followed by 15 min transition run (1.7 mi), 40 min strength and core
Thursday: 60 min z2 trainer ride
2600 yd swim:
500 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
4x125s (75 free/50 choice) on 1:45
50 ez
4x100s (50 free/50 choice) on 1:30
50 ez
5x100s free on 1:30, flipping at flags and working on kicking off w/out a wall push.
Friday: 7.64 mi run in 1:05, at 15 min insert 5 min at z4
Saturday: 11 mi z2 run in 1:42
Sunday: 50 mi ride to Big Darby covered bridge and back in 3:05
Weekly stats:
Swim: 5150 yards
Bike: 1:45 hours + 50 miles
Run: 25.59
Strength: 40 min
Hours: 11:06
Training cycle stats:
Swim: 72,550 yards (43.97 mi)
Bike: 40:19 trainer hours + 225 road miles
Run: 270.07 miles
Hours: 136:46
Training this week went well. I'm beginning to feel good on the speed portions of the bike and run workouts. My Master's swim team was tapering this week for nationals, so workouts were short and sweet. Thursday night was a late night with kids' activities, so I blew off Friday's swim to get a little extra sleep. The weekend brought an all-day lacrosse tournament on Saturday, so I got up super early to get my run in. What kind of idiot gets up before 5am on a Saturday?! An idiot who had the bright idea to sign up for an Ironman, apparently.
Since Sunday was Mother's Day, Mark let me sleep in a little before my 3 hour ride. My parents were visiting, so in the morning Mark and the kids made a big breakfast for us then I went on my way. It was in the 30s when I started and the winds were ridiculous. I did an out-and-back, straight into the winds there and with a full tailwind back. It took me 2 hours to suffer through the first 25 miles and I might have yelled out a few four letter words during the times the wind almost knocked me off my bike. The second 25 miles took just over an hour with the tailwind. It was the least fun I've had on a ride, but it's done.
Monday: off
Tuesday: 5.25 mi in 44 min, at 15 min, insert 3x3min z4 w/ 1 min recoveries.
2550 yd swim:
500 sw, 5x50s dr/sw
3x100s on 1:20, desc
4x (125 IM/100 free) 125s on 2:00, 100s on 1:30
100 ez
4x50s on 1:30, all-out effort
100 ez
2x50s on 1:30, all-out effort
100 ez
Wednesday: 45 min z2 trainer ride, at 10 min insert 5 min at z4; followed by 15 min transition run (1.7 mi), 40 min strength and core
Thursday: 60 min z2 trainer ride
2600 yd swim:
500 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
4x125s (75 free/50 choice) on 1:45
50 ez
4x100s (50 free/50 choice) on 1:30
50 ez
5x100s free on 1:30, flipping at flags and working on kicking off w/out a wall push.
Friday: 7.64 mi run in 1:05, at 15 min insert 5 min at z4
Saturday: 11 mi z2 run in 1:42
Sunday: 50 mi ride to Big Darby covered bridge and back in 3:05
Weekly stats:
Swim: 5150 yards
Bike: 1:45 hours + 50 miles
Run: 25.59
Strength: 40 min
Hours: 11:06
Training cycle stats:
Swim: 72,550 yards (43.97 mi)
Bike: 40:19 trainer hours + 225 road miles
Run: 270.07 miles
Hours: 136:46
Sunday, May 12, 2013
Week 12: April 29-May 5, 2013
My biggest training week yet...although it scares me that it's only a little more than half of what's to come during the peak weeks. Almost 13 hours went down in the books this week, including my longest outdoor ride this year. My saint husband got my bike off the trainer and all ready to go, and I loved every minute of Sunday's solo 60 miler.
I also verbally committed this week to running a marathon in November (the Monumental Marathon in Indianapolis) with one of my running friends. We will both run this race 8 weeks post-triathlon (post-Ironman for me and post-Rev3 half ironman for her), but after getting feedback from several friends who've completed multiple IM events and then ran marathons, I'm hopeful that I'll be recovered and back in top shape by marathon day...or at least in shape enough to go sub-3:39:59 :).
Monday: off
Tuesday: 5.25 mi run in 45 min, z2 @ 10 min insert 5 min z4
3150 yd swim:
500 sw, 5x50s Dr/sw
3x100s on 1:20
50 ez
8x125s on 2:00, 50stroke/75 free
50 ez
5x (100IM on 1:40/2x50s kick on 1:00)
Wednesday: 45 min z2 trainer ride, followed by 20 min 2.35 mi z2 run
45 min of strength and core in the evening
Thursday: 60 min z2 trainer ride, at 10 min insert 5 min @ z4
2800 yd swim:
500 sw, 5x50s dr/sw
3x100s free on 1:20
50 ez
4x150s free on 2:15, moderate effort
50 ez
4x100s IM on 1:40, mod. effort
50 ez
4x50s choice on 1:00, moderately-hard effort
50 ez
3x100s on 3:00, all-out effort
50 ez
Friday: 6.5 mi run in 55 min. At 10 min and again at 35 min insert 5 min @ z4
Swim: I completely forgot to log this workout and can't remember what we did. It would've been about an hour, probably 3000 yards.
Saturday: 12 mi run in 1:50 at the butt crack of dawn. Was supposed to do a 30 min spin beforehand, but didn't have time due to lax tournament.
Sunday: 60 mi ride from Dublin to Prospect and back. 3:35.
Weekly totals:
Swim: 8950 yds
Bike: 1:45 hours + 60 miles
Run: 26.1 mi
Strength: 45 min
Hours: 13:45
Training cycle totals:
Swim: 67,400 yds (40.85 miles)
Bike: 38:34 hours + 175 miles
Run: 244.48 miles
Hours: 125:40
I also verbally committed this week to running a marathon in November (the Monumental Marathon in Indianapolis) with one of my running friends. We will both run this race 8 weeks post-triathlon (post-Ironman for me and post-Rev3 half ironman for her), but after getting feedback from several friends who've completed multiple IM events and then ran marathons, I'm hopeful that I'll be recovered and back in top shape by marathon day...or at least in shape enough to go sub-3:39:59 :).
Monday: off
Tuesday: 5.25 mi run in 45 min, z2 @ 10 min insert 5 min z4
3150 yd swim:
500 sw, 5x50s Dr/sw
3x100s on 1:20
50 ez
8x125s on 2:00, 50stroke/75 free
50 ez
5x (100IM on 1:40/2x50s kick on 1:00)
Wednesday: 45 min z2 trainer ride, followed by 20 min 2.35 mi z2 run
45 min of strength and core in the evening
Thursday: 60 min z2 trainer ride, at 10 min insert 5 min @ z4
2800 yd swim:
500 sw, 5x50s dr/sw
3x100s free on 1:20
50 ez
4x150s free on 2:15, moderate effort
50 ez
4x100s IM on 1:40, mod. effort
50 ez
4x50s choice on 1:00, moderately-hard effort
50 ez
3x100s on 3:00, all-out effort
50 ez
Friday: 6.5 mi run in 55 min. At 10 min and again at 35 min insert 5 min @ z4
Swim: I completely forgot to log this workout and can't remember what we did. It would've been about an hour, probably 3000 yards.
Saturday: 12 mi run in 1:50 at the butt crack of dawn. Was supposed to do a 30 min spin beforehand, but didn't have time due to lax tournament.
Sunday: 60 mi ride from Dublin to Prospect and back. 3:35.
Weekly totals:
Swim: 8950 yds
Bike: 1:45 hours + 60 miles
Run: 26.1 mi
Strength: 45 min
Hours: 13:45
Training cycle totals:
Swim: 67,400 yds (40.85 miles)
Bike: 38:34 hours + 175 miles
Run: 244.48 miles
Hours: 125:40
Sunday, April 28, 2013
Week 11: April 22-28, 2013
This week was a disaster training-wise. Claudia and Mark had been sick the week before, and towards the end of last week I started to get that I'm-fighting-a-losing-battle feeling in my throat. By Tuesday night, my body gave in. I managed to eek out one of my scheduled double workouts on Wednesday morning and then had to take the rest of the week off. I even went home sick from work on Friday. By Saturday morning I had two doses of antibiotics and loads of decongestants and pain meds in me and I was starting to feel much better. I was able to get in Saturday's 2.5 hour ride (on the trainer, due to Nate's all-day lacrosse tournament) and Sunday's short ride and run. I am happy to be (mostly) done with the illness and ready to get my workouts back on schedule.
Monday: off
Tuesday: 6.25 mi run, at 10 min. insert 5x1min pick ups w/ 1 min easy in between
3050 yard swim:
500 sw, 5x50s Dr/sw
3x100s on 1:20 desc
50 ez
3x300s hard on 4:30 (3:56, 3:56, 3:57)
50 ez
3x200s IM on 3:00
50 ez
3x100s free hard effort on 1:30
50 ez
30 min of strength training/core
Wednesday: 45 min z1 trainer spin; was supposed to be followed by a 30 min z2 run, but I took the dog for a 20 min walk instead
Thursday: off due to illness; skipped swim and bike workouts
Friday: off due to illness; skipped swim and run workouts
Saturday: 2.5 hour z1-2 trainer ride; skipped 15 min transition run due to lax tourney
Sunday: 30 min z1 trainer ride, followed by 8.25 mi z1 run with Beth and Barbara.
Weekly training stats:
Swim: 3050 yards
Bike: 3:45 hours
Run: 14.5 miles
Strength: 30 min
Total hours: 7:49 hours
Training cycle totals:
Swim: 58,450 yards (35.42 miles)
Bike: 37:49 hours + 115 miles
Run: 218.38 miles
Total hours: 111:55 hours
Monday: off
Tuesday: 6.25 mi run, at 10 min. insert 5x1min pick ups w/ 1 min easy in between
3050 yard swim:
500 sw, 5x50s Dr/sw
3x100s on 1:20 desc
50 ez
3x300s hard on 4:30 (3:56, 3:56, 3:57)
50 ez
3x200s IM on 3:00
50 ez
3x100s free hard effort on 1:30
50 ez
30 min of strength training/core
Wednesday: 45 min z1 trainer spin; was supposed to be followed by a 30 min z2 run, but I took the dog for a 20 min walk instead
Thursday: off due to illness; skipped swim and bike workouts
Friday: off due to illness; skipped swim and run workouts
Saturday: 2.5 hour z1-2 trainer ride; skipped 15 min transition run due to lax tourney
Sunday: 30 min z1 trainer ride, followed by 8.25 mi z1 run with Beth and Barbara.
Weekly training stats:
Swim: 3050 yards
Bike: 3:45 hours
Run: 14.5 miles
Strength: 30 min
Total hours: 7:49 hours
Training cycle totals:
Swim: 58,450 yards (35.42 miles)
Bike: 37:49 hours + 115 miles
Run: 218.38 miles
Total hours: 111:55 hours
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