1/9/14
My first full distance Ironman (Coeur d'Alene, ID) is at the end of June, and though I have been in 'pre-training' the past 2 months, I have yet to spend a single minute getting any thoughts on screen. Since starting this blog last summer, I made a decision to not document every single workout...I've read blogs like that, and not only do they make me feel insufficient, but unorganized. Nonetheless, I don't want to invoke such baseless emotions on the general triathlete public, so I am going to stick to key workouts, potential breakthroughs, and maybe some significant timelines over the next 24 weeks. May just keep this one continuous Post for a while -- mainly for sanity and simplicity. I am not such a good blogger that I feel the need to have a 'monthly-weekly-daily' structure. Perhaps as I go along, I'll find a reason to write a few side-Posts.
So for the better part of the last year, most likely due to being a new dad and lifting a baby/toddler on one side of my body, I've been dealing with some moderate sciatica. Up until late July/early August, it was bearable and I was working out without pain or loss of function and strength. But at the end of the summer I decided to take a month or so off to see if it would work itself out. I would swim and do my PT stretches and exercises, but ultimately I got restless, bored, and frustrated that nothing was really changing, so I decided to run a bit -- after which my symptoms got progressively better... who-da-thunk that working out is better for my back and hips. This motivated me to start some pre-base training in Nov. & Dec. I finally got a used bike trainer and was dabbling a bit on 45-60 min spins in the garage watching HBO, Showtime, and Netflix on the iPad. Plus it's guilt-free because Samantha is already out the door to daycare or asleep for the night. I call these moments in my cold garage 'vacation'.
The name of the game these past 2 months has been 'mental frequency and family planning' (not that kind of planning). If I think I am just going to start a 20-week plan of multiple 2-a-day-per-week workouts beginning early February, I could end up facing divorce and/or getting fired...not to mention real mental and physical shock. Basically, I've been looking at my work and home life during any one day or week, and if I can add-in any workout, no matter the 'what/where/when', I try to do it. I am not focusing too much on intensity, speed or distance yet, though I've kept some on-line DailyMile and mental notes, but I am preparing my family for what it's going to be like starting in 4 weeks. So far it's been manageable without any stink-eyes and cold shoulders... though I think laundry management is gonna be tricky...
Luckily over the past 2 months, I have been getting a pretty good idea for what realistic goals are for Cd'A, so here's some of my overall progress leading into the official training plan:
Swim: been around 2100-2500m workouts at a comfortable pace. Timing a few workouts and I've been hovering right around 2:00min per 100m with not too much fatigue, especially post-swim. On 1/6/14, I did a 2000m time trial in 41 min which is right on target.
2.4 mile IM swim goal: 1 hr 20 min (2:04/100m)
Bike: averaging 60-75 min continuous spinning. Did back-to-back 45 min sessions with 10 min rest between a few weeks ago. I'm able to spend more than half the time in the big ring. Limitations are going to be mental fatigue, wrist/palm discomfort, and learning to add-in bouts of intensity/speed while avoiding the iPad.
112 mile IM bike goal: 6 hr 30 min (just over 17 mph)
Run: Been doing a lot of treadmill due to weather, but it is helping with stride turnover and pacing. Well over race pace for now, but it's good neuro-training especially adding in a mix of treadmill incline and tempo bouts (1-5 min). Seem to have a solid, comfy, non-fatiguing base of 8-10 miles which is wonderful!
26.2 mile IM run goal: 5 hrs (11 min 24 sec/mile)
1/27/14
With 2 weeks to go until 'training' starts, I decided to sign-up for the 10k 'Yeti Chase' in Morrison, CO. A fun time with some running friends indeed...and guess what...you chase a dude in a Yeti outfit, so even better. Not that I plan to run a 7:17 mile at CdA, but I did PR with a 45:07 and felt quite awesome doing it. My friend Nicole reminded me that a fast run like this from time to time will help work on leg turnover and neuro speed, so I'm taking that advice into the next 22 weeks.
3/4/14
Into the middle of my 4th 'on paper' week of training, and National Pancake Day could not have come at a better time. Last night's swim-bike brick was not particularly difficult, but I woke up famished and still got my run in before breakfast...Snooze restaurant makes incredible gluten-free blueberry pancakes...no butter, add some cinnamon...BOOM!
Training is actually going very well. So far there doesn't seem to be any conflicts with the family as I'm keeping Stacey comprised every step of the way -- she's being beyond supportive, always fine with the evenings after work or the weekend long sessions. I really enjoy my days off where Sammie and I can sleep a little longer and I get her ready for daycare. This keeps me balanced and reminds me what's truly important and why I lead an active lifestyle...
So I've found a few interesting 'non exercise' discoveries Ironman training:
1) calorie intake is up 30-40% which I'm definitely not complaining about. though I'm losing weight which I need to reverse pretty quickly here...
2) Laundry has become the 5th sport disciple, following nutrition, but having my own laundry basket for dry fit (not allowed in the dryer....) is making it MUCH easier.
3) I don't really care how I dress to work, as long as I can put it together in under 3 minutes in the morning and it doesn't include jeans (BOOOO!!!!!)
As far as the workouts, my left hip is still tight causing that foot numbness in the AM, but it's going away much faster. Takes about 15-20 min into the AM runs to loosen up and really no bother on the swim or bike. Other than that, no GI issues, and pre-workout nutrition is starting to come together; I'm finding the simpler, the better. Speaking of GI, literally 10 seconds ago (at 10:18am), I received a wonderful $250 donation from my folks to my CCFA fundraising getting me to $2340 towards my $3000 goal!
Current status and progress as of 2/10/14 (20 weeks to IM CdA):
Swim: Key workout has been my 6X500m with 1min rests between for a 57:39 swim time. This is a projected race pace of 1:13 - 1:15...oh, and I get a wetsuit to help out with that ;) I joined a Masters group and try to go Tuesday nights. It's definitely helping with endurance and strength and forces me to rest much less. Plus, I am finally understanding the benefits of swim paddles and fins. Focus lately has been purely on technique:
- long elbow extension with body rotation. GLIIIIIIIIDE...
- hands to '11 and 1', not crossing the mid-line
- thinking of my hand-to-elbow as an oar
- rotate body to get the back muscles fully activated, making sure elbow doesn't surface too early
- trying to look down a bit more to relax neck and breath back towards the shoulder
Bike: Distances still unknown since setting up my cyclometer on the rear wheel does not seem very consistent on the trainer. Got my bike fit last week and there were some key saddle, handlebar, and aerobar adjustments. But my 2 hour ride on Sunday was MUCH better on my hands and elbows. My butt is still not used to the non-stop pedaling without coasting/standing for some rest/pressure relief, but that will just be a nice treat come race day.
After last night's spin at the gym with only my iPhone music on Shuffle, I think I want to make 1 indoor 60min bike session per week set to music where I adjust cadence and resistance to the beat of each random song to have an RPE of 5/6. Totally keeps the legs guessing, and slow/sludgy rock songs are PERFECT for some standing hill bouts!
Run: Been enjoying my early AM runs and adding in workouts with stride repeats (0:30 RPE 7/8 with 4:30 recovery RPE 3/4 for about 40-45min. Been attacking hills no matter how long or steep. Oh, and I came up with a weird 4-foot-strike mantra that's helping me run stronger from my core:
Step: "Squeeze"
Step: "The butt"
Step: "Take"
Step: "The punch"
Shut up, it's helping...
2/10/14
'Prep' phase ended yesterday and I move into 'Base 1' today. Summary of the first 4 weeks:
Swim - 28800 meters (17.9 miles)
Bike - 18 hours
Run - 93.2 miles (14 hours)
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