Sunday, January 30, 2011

Some Observations and a Sunday Update

Before I get to the training part, I thought I'd share an interesting article: MAMILS.  Even though I knew some of the costs before getting into this Ironman endeavor, it really hit me this week when I realized one pair of the running shoes I rotate was almost in need of replacement and I ordered some nutrition and supplement supplies.  IRONMAN AIN'T CHEAP. 

I started to think about the costs most of us will face as we go through the training and race.

1.  Registration fees for races can be $50 up to $600.  Not to mention travel if you aren't lucky enough to live a few miles from an IM.
2.  Running shoes.  I've only been seriously running since September and I'm about to be on pair number 3.  I keep 2 pairs in rotation so they have time to dry between runs and such.  $75 to $100 usually for decent running shoes.
4.  A bike.  Not that you need a special bike to do an Ironman but most people get one as they nicer ones are lighter and more aerodynamic.  Here's the big price tag:  anywhere from $2000 to $10000.  Luckily, I went toward the lower end.
5.  Nutrition and supplements if you take them.  Gels, recovery drinks, vitamins, etc. all add up.
6.  Swimsuit, running shorts, non-cotton technical clothing, cold weather gear, and so on.
7.  Accessories also add up:  swim goggles, swim buoy, swim paddles...

I've probably forgotten several items but you can see it adds up very quickly.  That article will make a lot of sense once you think about the items on my list.

Finally, the training update.  I think it was my best week of training so far.  Swam 3400 meters, 2 hours 50 minutes of running and a stab at some yoga.  My back seems to be (almost) back to normal after being sore for the past few weeks. 

For this week:
If the weather is as nice next weekend as it was the past couple days, I will do something on my bike outdoors but nothing planned officially.  It also looks like I'm on a recovery week as far as running goes.  Recovery is always good and must be built in to any program.

Monday 40 minute run
Tuesday Swim session
Wednesday 50 minute interval run
Thursday Swim session
Friday off
Saturday 1 hour 10 minute run
Sunday Yoga

Thursday, January 27, 2011

Supplements and a Plug for a Company I Love

Since most of you who read this also are friends with me on Facebook, you know I've been reading like a madman about supplements, training and race nutrition, etc.

I settled on Hammer Nutrition for training and race day nutrition and they also sell loads of (legal, not steroid) supplements.  After being a bit overwhelmed with their list of products, I called them to get some advice.  They've always been helpful (more on that later) and they don't mind questions from rookies like me. 

After giving them the details:  my race plans, weight, general health, etc., we came up with a list.  Supplements alone would have been near $200 a month.  Well, that was way beyond what I was willing to spend.  However, I was already buying several of their products for training nutrition and recovery so decided to keep doing that and add one of their recommendations.  The total for everything, including nutrition, is about $50 a month, which isn't much more than I'm spending already for just nutrition.

Now on to the plug for Hammer.  While I was on the phone with them, they talked about their autoship program.  Basically, you get what you need every 3 months, all at a discount and it comes with a complementary cycling or tri kit.  Since I already had a cycling kit on the way (it was part of my Christmas gift from Jessica but had to be special ordered for a certain size), I asked about alternatives.  They refunded the price of that kit and put it toward my first autoship order.  Very good customer service!  I think I'll be wearing a Hammer Kit during the Ironman.

Now for the training update.  Did a short run Monday, 1400 meter swim and was scheduled for a short run on Wednesday.  Got up yesterday and wasn't quite feeling it.  Had been thinking about adding some yoga into my regimen, so decided to give that a try.  Found some basic stuff on Netflix and was able to instantly stream it through our PS3 to the TV and do it that way.  Not very good at at yet, but it really stretched out my core area.  I think I'll do it about once a week and I know it can only help as the massage therapist said I had a couple tight areas that the yoga addressed.

Sunday, January 23, 2011

Sunday Update

Another week in the books.  3 hours 10 minutes running and 2900 meters swimming.  Still too cold to bike.  Seem to be getting a little bit faster at both disciplines. 

I officially signed up for the Kentucky Derby Festival half-marathon on April 30th and my wife has decided to join me.  I hope I can keep up with her (seriously) as she's already done the NYC marathon. 

Picked up one new toy this week as I spent the $25 bike shop gift card I had for volunteering with the Louisville Bicycle Club all season.  I used it toward a rear hydration rack for my bike.  I'll be able to carry spare tubes, tools, etc. on there and not give up any aerodynamic advantage. 

Training for this week...
Monday:  30 minute run.
Tuesday:  swim workout.
Wednesday:  40 minute run.
Thursday:  swim workout.
Friday:  35 minute interval run.
Saturday:  1 hour 5 minute run.
Sunday:  off.

Still holding out hope we might get some warmer weather to bike outdoors.  See you mid-week.

Thursday, January 20, 2011

"Back" from the doc.

Been suffering some lower back pain over the last 2-3 weeks.  Been training since October so didn't think it had anything to do with the training.  Been feeling a bit better so probably just tweaked, pulled or whatever something so decided to take a trip to my doc.  My wife also insisted I get his blessing to do the Ironman thing.  While I was there I decided to ask about my blood pressure meds and maybe reducing or eliminating them.

1.  The back is fine, nothing wrong that requires surgery or anything.
2.  He said go for it.
3.  Down to 1 small dose of 1 medication.  Maybe I can be off them completely in a few months?

On the training front...

1 hour run on Monday, 1400 meter swim on Tuesday.  Scheduled for a 40 minute run yesterday but with the back soreness turned it into a brisk walk instead.  1500 meter swim today.

Scheduled for a 30 minute run tomorrow but going skiing and some cross-training never hurts.  May run in the evening but we'll see. 

Next update on Sunday!

Sunday, January 16, 2011

Weekly Update

Had a good week of training.  Still too cold for me to be outdoors on the bike and just hate riding indoors so decided to focus on running and swimming this week.

Grand totals:  3100 meters of swimming and a bit over 3 hours of running.

Experiencing a little lower back pain but not sure why.  Added some yoga style stretching to the mix as a result and also decided to have my first deep tissue sports massage.  All I can say is wow.  She beat me to a pulp but I know it will pay off later. 

In other news, I wasn't picked as one of the ten 3 Disciplines sponsored athletes.  I knew it was  a long shot but still held out a little hope.

I'm going to stick with a similar plan this week for training.
Monday:  1 hour run.
Tuesday:  Swim session.
Wednesday:  40 minute run.
Thursday:  Swim session.
Friday:  30 minute run.
Saturday:  1 hour run.
Sunday:  off.

If the weather warms, I may try to sneak a short bike ride in.

Thanks for reading!

Sunday, January 9, 2011

A New Toy and a Re-Start

231 days to go until IMKY!

After a few weeks of relatively little training over the holidays, really got back into the swing of things this week.  Ran 4 days for a total of about 15 miles and did a 1200 meter swim.  Didn't get on the bike as I had hoped as it's still so cold outside and I just despise riding indoors on the trainer. 

I did pick up a new toy.  Thanks to a nice Christmas gift from my mother in-law, I picked up this:


It's a Timex Global Trainer with a heart rate monitor.  After talking to more and more IM finishers, it seems that HR is one key piece of info you don't want to be without.  It will measure tons of metrics and will also do everything from running to swimming to transition times, etc.  Should be fun to mess with as I start doing my events this year.

Still waiting to hear back from 3 Disciplines Racing about being sponsored.  Hope to know something this week.

Training Schedule for the Week...
Monday:  55 minute run.
Tuesday:  swim workout.
Wednesday:  40 minute run.
Thursday:  swim workout.
Friday: 30 minute run.
Saturday: 55 minute run.
Sunday: off.

Will get more biking in when the weather improves.

Thanks for reading!

Monday, January 3, 2011

Happy New Year

Back into the swing of things starting today after a short holiday break.  Ran for about 4.5 miles today.  Set up my MiCoach on my iPhone for a half-marathon on April 30th (Kentucky Derby 1/2).  I also applied to be a sponsored athlete with 3 Disciplines Racing.  They sponsor anyone from pros down to regular guys like me.  They will be picking 2 people in the next few weeks. Not terribly confident but I love their events so thought I'd give it a try.

In addition to the event schedule I posted and the normal training, I decided to start making some small dietary changes.  Here they are:

January 1:  no more beer.  This one is easy.  I drink about 4-5 a month.
March 1:  no more non-diet soda.  This one will be a little tougher but I don't drink that much real soda.
May 1:  no more fast food.  Healthier options like Subway are ok, but no more burgers and fries.
July 1:  no more diet soda. This one will be tough as I drink plenty of water but also drink a few diet sodas on most days.

I hope these changes will help drop a few pounds here and there as I get closer to the big event.

Finally, training this week:

Monday:  50 minute run.
Tuesday:  off
Wednesday:  35 minute run.
Thursday:  swim workout.
Friday:  30 minute run.
Saturday:  50 minute run. 
Sunday:  hour bike, probably on the trainer indoors.