Weekly Update

Another week gone.   Really getting into a rhythm and figuring out nutrition and things.  Didn't get a bike in this week as the weather is still iffy.  But did do my longest swim yet, 2500 meters, and still on target to finish the 2.4 miles in 90 minutes on race day. 

I also got the March issue of Triathlete magazine which had a very interesting article on a good recovery drink.  This drink has the right mix of carbohydrates and all that and very similar caloric contents to my normal recovery drink.  Any guesses? BEER!  Even though I gave up beer until after the race as of January 1, I won't feel guilty now if I give in and have one (not 6) after a hard training session. 

The second piece of dietary news is that March 1 marks the 2nd small dietary change I'm making as I approach the race:  no more non-diet soda.  I know soda of any kind has issues but I'm trying to make some small changes as I get closer to IMKY. 

Totals for the week:  some yoga with the focus on the pigeon pose (see last week); 4500 meters swimming; and 19 miles run.

For this week, and as usual, will bike if I can.

Monday: 57 minute interval run.
Tuesday: swim session.
Wednesday: 45 minute run.
Thursday: swim session; sports massage.
Friday: 30 minute run.
Saturday: 1 hour 40 minute run.
Sunday: yoga.

Weekly Update and a Discovery

I think I'm finally to the bottom of my lower back issue.  It appears to be a sore piriformis muscle.  This can get irritated when you really up your exercise, especially running.  Sounds familiar, right?  The cure is to do some deep yoga stretching, especially the pigeon pose, and deep tissue massage, which I get occasionally now and will be upping as I get closer to the race.

Had a really good week of training.  Did a little less swimming than previous weeks but because of the weather, was able to get on the bike for a nice ride.  Grand totals:  42 miles on the bike in some wicked wind; 2500 meters swimming; 16 miles running, include 3.1 miles right off the bike to get used to the transitions; and a yoga session.

As the weather is still iffy, not going to schedule any official bike rides but will ride if the weather is nice.  For the upcoming week...

Monday:  45 minute interval run.

Tuesday:  swim session.

Wednesday:  45 minute run.

Thursday:  swim session.

Friday:  30 minute run.

Saturday:  90 minute run.

Sunday:  yoga.

Another Productive Week

Amazing to think how far I've come since I signed up for IMKY in August.  Even though I was doing sprints all last summer, the longest runs were 5K/3.1 miles.  Now I'm up to running 8+. Amazing what regular training can do!

For the week, 18 miles run, 4200 meters swimming and a yoga session. 

For this week...
Monday:  52 minute fartlek run.
Tuesday:  swim session.
Wednesday:  40 minute run.
Thursday: swim sessions.
Friday:  30 minute run.
Saturday:  1 hour 25 minute run.
Sunday:  yoga.

Longest Swim Yet

Did my longest swim yet today.  Had originally scheduled a 2500 meter swim session but decided to abide by the "10% rule" and since my previous long was only 2000, only went 2200.  Felt nice and comfortable.  Looking at my times, I think my goal of 90-95 minutes in the water is entirely manageable. 

On an Ironman related note, I'd heard that St. George Utah is one of the hardest ones out there.  Check out this preview.  Well it must be tough because even though most IM events sell out relatively quickly (or even in a few hours at times), look at what the organizers are doing for St. George.  This comes from a Facebook posting:  COOL FREEBIE: Register for Ford Ironman St. George b/w now & Friday (11:59 p.m. ET) & receive a *free* training plan from Coach Troy Jacobson, one of Ironman's official coaches! A value of more than $200, you will receive a 12-wk comprehensive program (via Training Peaks) & 3 complimentary Spinervals DVDs. Visit ironmanstgeorge.com or coachtroy.com for more info.  That tells me it must be a killer and they are trying to encourage people to do it.

From what I've seen of the organizers, they don't do anything for free :)

For the rest of the week, I have a short run Friday, my long run Saturday and some yoga Sunday.  If it really gets into the 50s as promised, I'm going to pull out the bike for something on Sunday as well.

Sunday Update

No clever keen observations to add today but feel like I'm getting stronger and stronger.  I should hit the 40 pound weight loss mark this week so it's obviously paying off.

Total for this week:

1.  Yoga session:  keep getting farther and farther into the DVD I'm using and getting better at the poses.
2.  Swimming:  4000 meters.
3.  Running:  15 miles total with some wicked fartlek intervals in there.

For the upcoming week:
Monday  40 minute fartlek run
Tuesday  Swim session
Wednesday 40 minute run
Thursday Swim session
Friday 30 minute run
Saturday 1 hour 20 minute long run
Sunday Yoga