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.