Post Christmas Update

Back from Disney and enjoying Christmas with my family.  Haven't done much training with the weather so cold, snowy and icy but did get a ton of walking in while at Disney World.  So time to get back into the training.

For the bike, looks like I'm stuck inside for most of January as the Louisville Bicycle Club doesn't have much in terms of outdoor rides and the temps won't be conducive to riding either. 

Will try to run outside when I can and will be going into another of the MiCoach training programs.

Swimming will be probably 1-2 times a week until I hit the official training program kick-off in April.

Looking at the whole year besides just the Ironman, here is the event plan:

1.  Louisville half-marathon in late April.
2.  Motor City Olympic Distance Tri in Detroit in June.  This is basically a 1/4 Ironman.  My pal is the race director and it's in my hometown.  Probably the best tri I've done to date so why not do it again?
3.  Local Louisville half-Ironman.  The nice part about this event is that the swim and bike are on the same river as IMKY and the same bike course.  IMKY is 2 loops around the bike course.
4.  IMKY in August.

Back with an update once I get my new run training finalized and start back at it on Monday.

Weekly Update

Another week of training down.  Getting harder and harder to workout outdoors so having to adjust on the fly to the conditions.

A couple equipment changes this week.  Invested in a relatively inexpensive pair of compression socks to use as a recovery aid.  Also purchased some good running socks as my regular old socks were gathering a bit in the toes and causing some potential blisters and discomfort.

For the week that was:  3 hours 15 minutes running including a long of a 10 miler; an hour in the pool; and an hour on the bike.  Just need to fight through the next few weeks and hope to get some nice days here and there to get outdoors.  The local ski resorts are also going to be open so plan on getting some skiing in as a good cross training exercise.

For the coming week, I'm not going to list days as the weather is so unpredictable and we'll be gone for part of the week to Disney World.  But the plan is:

Running:  2 30 minute run, 1 20 minute run and a 2 hour run. 
Swimming will hopefully be in Orlando in a much more casual nature. 
Biking:  probably nothing this week.

Next update won't be until after we return from Orlando.

In the Grip of Winter

Like most of the USA, Kentucky has been quite cold.  As a result, having to go indoors a bit more and rearranging my schedule.

Did short runs on Monday and Tuesday indoors as well as a swim on Tuesday.  To be able to run outdoors, I moved my long run to Friday. 

Scheduled for a bike ride today, short run Saturday and a bike ride Sunday.   However, they are predicting a rain/snow storm for Saturday/Sunday so that might have to be moved indoors.

On a related note, for an early Christmas present I received some goodies from Hammer Nutrition.  I got a couple jerseys, some shorts, etc. and Hammer included 20, yes 20 free little goodies in the package.  One of the jerseys and the shorts were also a touch small so had to go with Hammer's special order program to order 1 size bigger on both.  Even though I fully expected to pay full price (the original ones were on sale), they gave me full credit toward the special orders.  I love Hammer!

Next update this weekend.

Another Week, Another Weekly Update

The cold winter weather finally hit us this week including a couple inches of snow and ice.  Not so safe for riding a bike outdoors.  Still going to ride when I can but may have to resign myself to the indoor bike trainer soon or a spin class.  Even had to use the treadmill to run today, which I also rather hate.  I just need to keep at it until the weather turns decent again and really start prepping for the Ironman.

For this week:  3 hours 24 minutes running, an hour in the pool and about 45 miles on the bike.  Was hoping to ride tomorrow (Sunday) but just too slick and sloppy out there.  May pull out the trainer for a few minutes but we'll see.

Some general thoughts on the week that was:  I can't believe I'm now running nearly 2 hours straight without really thinking about it.  I guess this is the point of training, right?  Build up to the Ironman distance slowly but surely and not over train and get injured or disinterested.

The upcoming week will also depend on the weather but the schedule is...

Monday:  20 minute run.
Tuesday:  1 hour 55 minute run.
Wednesday:  1 hour swim.
Thursday:  30 minute run, 25 mile bike.
Friday:  off
Saturday:  30 minute run.
Sunday:  25 mile bike.

I Guess I Am a Madman

Just a quick update.  I was scheduled to run and ride today.  Run this morning was fine, a little cold but no issues. 

Then about lunch time, we got snow, coming down hard in big flakes.  But the ground wasn't cold enough to make it stick.  It came and went all afternoon.  So I went to my bike club ride and 2 of us rode in the snowflakes.  Madman?  I think so...

An Update with Some Inspiration Added

First the best part, the inspiration, from my pals at the IamTri discussion board.

I will be rested • I will be strong • I will be excited • I will be confident as I hit the water • I will have smooth transitions • I will pace myself • I will eat • I will drink • I will sweat • I will not run out of fuel • I will stay loose and relaxed • I will take each hill one by one • I will run a steady and consistent marathon • I will think of my family • I will remember all of the hard work I have done to prepare for this day • I will not breakdown • I will look up and smile • I will not worry • I will not be alone • I will conquer the challenges I face throughout the day • I will have courage • I will be proud of my accomplishments • I will encourage those around me • I will think positively • I will remember to take it one mile at a time • I will challenge myself • I will give it my all • I will enjoy the day • I will remember this day • I will finish 140.6 with a smile • I will be an Ironman!
IRONMAN Louisville 2011

Now the update. Did my longest run yet yesterday, 9.6 miles. Felt like I could have gone a little longer but sticking to my plan. Did a short 20 minute run today and hit the pool for about an hour. Still working on bilateral breathing and endurance.

Next update this weekend. discussion boards.

P.S. My crazy Dutch Bastard friend Jaco said I need to spice it up a bit.

How's that, Jaco? Is this you as a little boy in Rotterdam?

Thanksgiving Weekend Update

Happy Thanksgiving everyone!

Decided to use a holiday week as an excuse to have a recovery week so took it pretty easy.  3 hours 15 minutes running and 25 miles on the bike.  Will get to a more normal workload this week.  Nothing really insightful to say about the week except still building more endurance. 

I think my wife is beginning to question my sanity.  She thinks I should name this blog Diary of a Madman.

The plan for the week:

Monday: 1 hour 45 minute run.
Tuesday: 20 minute run; will get in the pool and do something.
Wednesday:  off.
Thursday:  30 minute run; 25 miles on the bike.
Friday:  12 mile bike.
Saturday:  45 minute run.
Sunday:  25 mile bike.

Next update mid-week.

Weekly Update

Another Sunday, another update.  Feeling better and better.  Down 38 pounds from my peak so all this training is definitely paying off.

For the week:  75 miles on the bike, 1 hour of swimming and 3 hours 5 minutes running.

For this week, which will be a little weird because of Thanksgiving.

Monday: 1 hour 45 minute run.
Tuesday: 20 minute run, might try to work in an hour swim.
Wednesday: off.
Thursday or Friday:  30 minute run.
Saturday:  40 minute run.
Sunday:  25 mile bike.

Probably good to have an easy week in there anyway.   Won't update until next weekend.

Wednesday Update

Did my Monday run as scheduled, a short 20 minute leg stretcher.  However, we had a much needed day of rain Tuesday so re-arranged my schedule and traded Tuesday's run for Wednesday's swim. 

Did about 600 meters in the pool, again focusing on bilateral breathing.  Kept on eye on my pace too as the time limit for the swim is 2 hours 20 minutes.  After several splits, it looks like at the moment, I'm on target for a 1 hour 45 minute swim.  I'm hoping to get that down to 90 minutes before the race.  So far so good.

Today's run was nearly 9 miles and I ran the entire time with no walking breaks.  A little soreness in my right shin so will have to keep an eye on it.  The bigger issue today was nutrition.  I've been running with a 24 ounce or so water bottle and then using Hammer Gel every 20-25 minutes or so, just a quick squirt.  However, at the 75 minute mark, I took a shot from my gel flask and just felt like spitting it right back out.  I love the Hammer Nutrition products but might have to experiment with something more solid.

Update on Sunday. Thanks for reading.

The End of Another Week

Another week of training done.  Still not officially into my Ironman prep, but still doing all 3 disciplines on a regular basis.

For the week:

1 hour of swimming, with the key result learning how to bilaterally breathe.
25 miles on the bike.  Had to be at a conference for 2 days so didn't get out as much as usual.
2 hours 45 minutes running.  Felt like crap for my long run but got it done nonetheless.  One of those days I guess?

For the upcoming week:
Monday:  20 minute run.
Tuesday:  1 hour 35 minute long run.
Wednesday: 1 hour swim.
Thursday:  30 minute run, 25 mile bike.
Friday: 12 or 25 mile bike.
Saturday: 40 minute run.  I guess I'm done with my interval training for now.
Sunday: 25 mile bike.

Mid-week Update: Just add water

Yesterday was one of those days.  Felt heavy, slow, and had to fight the urge to walk for most of the 90 minute run.  But I survived and did it.  Not my greatest performance, close to 11 per mile but I finished the 90 minutes.

Today's goal was to get in the water and do something.  So started with a short 500 meter warm up.  For some reason, my local pool puts up a barrier this time of year so that the laps are 25 meters instead of the usual Olympic size 50.  So all that stopping and starting the wall makes it hard to keep track and get into a rhythm, at least for me.

After that, decided to try to teach myself to breath bilaterally.  The reason is that with only breathing from the right, I was having trouble getting to a 4th stroke and ended up breathing at all these odd intervals.  So did 25 meter segments for a while, working on breathing.  After about another 300-400 meters, I think I finally have it down.  Will see how it feels the next time I swim.

Running and biking tomorrow, then off to a conference.  Makes it hard to get much biking in this week.

Next update on Saturday or Sunday.

P.S. While I was swimming, there was a water aerobics class going on.  They play all sorts of cheesy music.  But right in the middle of the class, I hear "Rock and Roll High School" from The Ramones.  So a bunch of old ladies dancing in the water to The Ramones.  *boggle*

Sunday Update and Some Inspiration

Another week down.  Results for the week:

78 miles on the bike with some wicked hills and wicked wind this week. 500 meters of swimming.  Had that goggle blowout which torpedoed my workout.  Ran 2 hours and 40 minutes with a long of 1 hour 25 minutes.  Feeling good with the workload.

This week...

Monday 20 minute run.
Tuesday 90 minute run.
Wednesday Swim workout of some sort, to be determined.
Thursday 30 minute run, 25 mile bike.
Friday Off
Saturday 25 minute run
Sunday Off

Would normally ride on the weekend but work commitments this week.  May have to get out the trainer and do some indoor biking to get something done.

Finally, some inspiration.  Take a look at this guy.  Completed Kona.  Yeah, no excuses for not doing it, right?

Mid-week Update 11/3

As I said in my last post, I was going to get a swim in today in any case.  Decided to swim 1000 meters to see if I could beat 20 minutes, which is a minimum speed figure that most training guides insist you must beat to complete an Ironman.  Didn't think I'd have an issue but wanted to do it anyway.  For reference, the IM swim is 3960 meters.

Got to about 500 meters and had a goggle blowout.  Couldn't swim without having an eyeful of water.  So at least I got 500 meters in. 

Did my short run on Monday and about 8 miles yesterday.   Still not super fast but endurance is getting better and better.

Short run tomorrow and some biking tomorrow and Friday.

Another update on Sunday.

Weekend Update

Not as much cycling as I would like this week with some events going on but feeling a lot better about my running.  Not so much speed but able to go longer and longer without feeling the need to walk.

For the week:  2 hours 35 minutes running with a long run of 1 hour 20 minutes.  37 miles on the bike.  Was hoping to sneak a swim in on Wednesday but with a very sore foot, took a day off to be safe.

The upcoming week:
Monday:  20 minute easy run.
Tuesday:  1 hour 25 minute run.
Wednesday:  get into the water and do something, not sure what yet.
Thursday:  30 minute run; 25 miles on the bike.
Friday:  20 miles on the bike or perhaps 27 depending on the weather.
Saturday:  run 25 minutes of intervals.
Sunday:  25 mile bike.

Mid-week Update

Long run completed on Tuesday.

Glad John and I decided to go instead of letting the weather stop us.  We had a line of severe storms come through with very high winds but we waited it out and did just over 7 miles.  A little soreness in my left foot but feeling better this morning.  Will have to keep an eye on it.

Short run today as well as a ride.

Hopefully I can do it in my now smaller Fat Cyclist jersey, which luckily they could exchange and should be here soon.

Training Update

Feeling really good about my training.  Not into full Ironman mode for a few more months but still building a nice base.

For the last week had a total of 62 miles biked and 3.5 hours of running.

The coming week's schedule...
Monday:  20 minute run, just a leg stretcher.
Tuesday:  1 hour 20 minute run; still building up to longer and longer runs.
Wednesday:  may try to work a swim into the week.
Thursday:  30 minute run and 25 miles on the bike.
Friday:  12 mile bike.
Saturday:  25 minutes of running intervals.
Sunday: off.

Not quite as much biking as usual as the number of Louisville Bicycle Club rides is really shrinking.  Might have to get the trainer out soon.

The Not So Fat Cyclist

Well, I guess all this training is paying off...

A couple days ago, I got this sweet cycling jersey in the mail.  If you haven't heard of him, "Fatty" publishes this blog.  A great read and he does tons to raise money for cancer.

I pre-ordered it about 3-4 months ago and selected my usual jersey size.  However, it's absolutely huge on me.  But since they made them only from pre-orders, I guess I can return it but won't be able to get a replacement.  I didn't realize I had lost that many inches in my chest and waist.

On a positive note, I ran about 3 miles and biked 25 today.  Felt very good.  Instead of hitting the cupboard for everything in sight when I finished the run, I tried some Hammer Recoverite and it seemed to reduce my hunger substantially as well as provide some good nutrition.

Biking and running scheduled for the weekend.  Stay tuned.

Tuesday Update

Ran about 7 miles today in about 1 hour 10 minutes.  Feeling pretty good, even with the hills of the two connected parks where I run.

I have noticed, however, that my caloric needs are going through the roof.  My running app says I burned a bit over 1200 calories today.  I need to really think about what I'm eating when I'm done working out.  Hammer makes a recovery product but I haven't tried it yet.

On a positive note, I'm swimming in most of my clothes.  Trying to hold off as long as possible on buying anything new though.

Off day tomorrow then run and bike on Thursday.

Time to Refresh

As you can see I haven't published anything for about 10 days.  My main issue was trying to keep it interesting without it being a "look at me, I love gear and can afford a sweet bike" self-absorbed fest.

After speaking to a few friends, they said, "Post your training schedule" and talk about a how a regular guy can try to complete an Ironman.

So here it goes...

Why an Ironman?  Why me?  How do I have time to train for it?

I wanted to try an Ironman just because.  I want to see if I can do it.  After volunteering at Ironman Louisville (sometimes called IMKY), I saw so many people like me doing it.  I'm not implying that they didn't work their asses off to finish IMKY but they weren't the pros you see on NBC when they show the Ironman from Hawaii.  They had full-time jobs, they had kids, they had bellies in some cases and so on.  If they could do it, why not me?

So how do I fit in it?  I'm incredibly lucky to have a job that allows for a tremendous amount of flexibility and a wife that understands that I would rather be on my bike than almost anywhere else.

The plan for this week.  Remember that I'm using a time-based training program for running as to get a good endurance base built.

Monday:  run 20 minutes.  Meant to be a stretch out your legs exercise, not a hard run.
Tuesday:  run 1 hour 10 minutes.  This is my long run for the week.
Wednesday: off.
Thursday:  run 25 minutes, bike 25 miles.
Friday:  bike 12 miles.
Saturday:  run 25 minutes with intervals.
Sunday:  bike 25 miles.

I'll update every couple days with thoughts from the workouts and other items.

Back to the drawing board

Well, after unboxing the Garmin Forerunner and playing with it for a bit, I starting thumbing through the manual.  Battery life, 10-11 hours.  Well this future Ironman has no chance to finish in 11 hours so my lovely wrist based GPS watch will die during the marathon.  Back to Amazon with you!

Going to continue shopping for a bike computer that will handle cadence and fit my odd shaped handle bars.  Not sure if I'll use anything on the run.

Training today:  short easy run and plans for a 25 mile ride later.

Workout Results and Charts

Would this be of interest on the blog?  As I said, I've been using an iPhone app called MiCoach to build a better running base.

Here is my run from yesterday. What do you think?  Let me know in the comments.

Accessories, Accessories, Accessories!

So now that I've entered the race and have a tri bike, my attention has turned to nutrition and accessories.

Bike Computer? Wrist GPS? Aero bottles? Rear aero bottle cage?  The list is pretty extensive so I won't list them all.

For a computer, I decided to go with a Garmin Forerunner 305 to wear on my wrist.  The price is reasonable, about $150; I'll be able to wear it in the water and it provides cycling and running data.  The cadence sensor is also nice as I'll be shooting for 90 rpm during the bike portion.  Other accessories will come later.

As far as training goes for the weekend, I rode 12 easy miles on Friday night, did 25 minutes of interval running training on Saturday and a pretty hilly and fast 25 bike miles on Sunday morning. 

Next entry in a few days.

October 1, 2010

This is the first post on my new blog.  I'm not terribly witty but I hope you'll find the story of a regular guy trying to complete an Ironman length triathlon interesting.

So how did I get here?  Early in 2009, I was diagnosed with extremely high blood pressure.  As in, holy crap, you might keel over any second high.  Even though I was playing ice hockey on a regular basis, I was still a big guy.  Most people wouldn't have called me fat per se, but at 6'4, 279 pounds, I was definitely a big guy.  I had done some running off and on but had never really stuck with it.  A month or so later, after being placed on some HBP meds, I bought a proper road bike and began riding with the Louisville Bicycle Club.  Thank goodness for patient ride captains who stayed with me and encouraged me.  Simply put, I fell in love with cycling.

Shortly thereafter, I re-connected with an old high school friend, who also happens to be a serious triathlon race director.  We got talking and I decided that I wanted to try a triathlon.  It took me a while but I did a few sprint length races, including the Motor City Tri in Detroit.  I found tris hard but so much fun.

Fast forward to August 29, 2010.  I volunteered at Ironman Louisville as a finish line catcher.  I saw so many "regular" people finish this race that I started thinking about a crazy idea, "could I do an Ironman?"  2 days later, when registration opened, I entered.

Now I had to decide HOW I was going to get this thing completed.  Did I need a proper tri bike?  What about nutrition? What about a training program?  What was I going to wear?  Dozen of questions were going through my head.  I started surfing tons of websites, reading books, and leaning on a couple local Ironmen that I knew through the LBC.

So step 1, was to surf over to Beginner Triathlete and check out one of the many training programs they had available.  I settled on an endurance based 20 week program that required about 12-15 hours per week.  Of course, I wasn't going to sit on my couch until April.  I was going to keep riding with the LBC and also found a neat GPS-based running application for my iPhone called MiCoach.

I told MiCoach that I'd be doing a half-marathon on January 1, just so it would get me running on a regular basis to start building some running skills.  So adding that to my regular cycling, I thought I'd be building a nice base.  This of course leaves swimming.  Very soon, I'll be investigating some swimming plans to start building that too.  I'm a decent swimmer but want to get beyond decent for the Ironman.

Other decisions I made...

I found a killer deal on a 2010 Kestrel Talon tri bike so that's what I'll be using for training and the race (link).
I'm going to take my time at the transitions, changing into sport specific clothing at each stop.
Hammer Nutrition will be my training and race nutrition.

I don't have a clever way to end this post but I plan on adding updates every few days with training and other updates.