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.