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.
Sunday, February 27, 2011
Sunday, February 20, 2011
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.
Sunday, February 13, 2011
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.
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.
Thursday, February 10, 2011
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.
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, February 6, 2011
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
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
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
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.
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.
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