Saturday, March 28, 2009
Light training has resumed
I have resumed my training following my sinus infection. I decided to take it easy as the doc suggested. Wednesday was a 40 minute trainer ride. Thursday I got back in the pool and swam an easy 1500m. I felt real good during and after. Friday was a 3.5 mile run. The ride and the run were both very exhausting. I am still feeling some effects of the short run today~ mostly just being a little fatigued. I officially registered for Langley yesterday. My original goal for this international distance was 2:30. I have decided to scale it back a little to 2:40-2:45. I don't feel I've put in the bike mileage to feel comfortable yet. I also wanted to pick up the pace a little in the run, which may happen. We'll have to see. I haven't done a longer brick yet. That is on the schedule for Tuesday (weather permitting). I very rarely get sick but when I do, it really knocks pretty hard. This is certainly the case this time too.
Tuesday, March 24, 2009
Sickness............
Sickness is the word of the week. I had symptoms of a cold beginning Friday evening and got progressively worse. I am currently battling a sinus infection. I am taking my meds and waiting. The doc told me I could still do some very light training, but I know myself and I can't go easy with anything. If I am going to do it, I am giving it all I have so I decided to not do anything and let my body recover. I just don't know if I can stand it one more day. Today might call for an easy ride, an easy run, or a long, but easy dog walk.
Wednesday, March 18, 2009
Only six weeks until my first event of 2009
I have my first event of 2009 on April 25. I can't wait. I feel pretty good about where I stand. I need to do a few bricks to really judge myself. The International distance is 1500m swim, 24 mile bike, and a 6.25 mile run. My biggest fear between the three events is my bike. I just don't get to spend enough time on it. Hopefully with the time change, my time on the bike will change too. I have had a really good week of training. I got in my longest ride to date yesterday. I made it 38 miles. I averaged around 18 mph. My legs were extremely fatigued following, but overall was very happy with the workout. This ride was different because I rode a Specialized Transition tri bike. The main advantage of having a tri bike vs rode bike is it's geometry. The downtube of the frame is a more aggressive 74-78 degrees vs a road bike of 60-65. Although this may not sound like much, I have found that just even a few rides on the road bike, it makes a huge difference. The more upright tube makes the rider use their quads vs. the hamstrings. This is important because the main muscles used for running are the hamstrings. Therefore, when the rider is off the bike and on to the run, their running muscles are not a tired. Although my legs were tired, it was all quads, not hamstrings.
My runs have been going pretty well. I am trying to get my mileage up slowly. My legs have felt pretty good. I did my long run last week of 6.5 miles. It's kind of strange saying that is my long run considering I have done 11 miles in the past. I am trying to follow orders by taking it slow and keeping my distances short and build up.
My swims have been pretty solid lately. I did just under 2500m on Sunday. These were mostly drills with a few longer intervals thrown in. I should be ready come race time. As race season approaches I get more and more excited. I can't wait to see if my training is truly paying off. For me, my race season is me against the clock, not any other competitor. Again, it's all about seeing what I can do.
My runs have been going pretty well. I am trying to get my mileage up slowly. My legs have felt pretty good. I did my long run last week of 6.5 miles. It's kind of strange saying that is my long run considering I have done 11 miles in the past. I am trying to follow orders by taking it slow and keeping my distances short and build up.
My swims have been pretty solid lately. I did just under 2500m on Sunday. These were mostly drills with a few longer intervals thrown in. I should be ready come race time. As race season approaches I get more and more excited. I can't wait to see if my training is truly paying off. For me, my race season is me against the clock, not any other competitor. Again, it's all about seeing what I can do.
Monday, March 9, 2009
Some crazy Upstate weather......
Last weekend, we had a total of three inches of rain. It was in the forties. Sunday, all the rain changed to snow. When it was all said and done, we had four inches on the ground. Sara and I had some fun making snow balls and trying to get the kids out in it. Colby was game until she heard thundersnow and bolted in the house. Oscar may have been the only warm one choosing to stay inside. The snow doesn't go well with the training, but to this day, I have not missed a day since last Saturday. I have done something everyday and have felt pretty good. I had my bike adjusted and that helped eliminate some of the leg pain I was feeling in my hamstring tendon.
Running has been a little strange. It has been going well, but when I try to run at different speeds, meaning a little faster, or a little slower, my speed always seems to average about the same. That is not necessarily a bad thing, because I am not completely unhappy with the pace I have been running. I am going to slowly start to build up my distances again after backing way off for a couple months. I would like to hit up to 7.5-8 miles by the end of April.
Biking has been going well. I have made it a point to specifically get on the bike more often. Even if that means getting on the trainer. Since my second round of bike fitting, it has been great. After riding a quick 17 miles yesterday, my legs felt great. No fatigue at all. Unfortunately my route became very crowded with cars since it was close to the 3:30-4:00 range and BMW employees were leaving. I figured it is better to be safe than sorry and called it a day. I plan to go out today and get in a ride at Donaldson Center. I'm looking to go about 30-35 miles or so.
Swimming has been pretty uneventful. Since my first race is in six weeks, I'm going to spend some more time in the pool. The race is 1500m. I plan on it taking me about 30 minutes or less.
This first race will be a great benchmark to see where I really am training wise. The swim distance is comparable to my HIM. The bike and the run are about half the distances. I don't know how I will fare in reaching my goal of 2.5 hours but that's all it is there for ~ give me something to shoot for.
Running has been a little strange. It has been going well, but when I try to run at different speeds, meaning a little faster, or a little slower, my speed always seems to average about the same. That is not necessarily a bad thing, because I am not completely unhappy with the pace I have been running. I am going to slowly start to build up my distances again after backing way off for a couple months. I would like to hit up to 7.5-8 miles by the end of April.
Biking has been going well. I have made it a point to specifically get on the bike more often. Even if that means getting on the trainer. Since my second round of bike fitting, it has been great. After riding a quick 17 miles yesterday, my legs felt great. No fatigue at all. Unfortunately my route became very crowded with cars since it was close to the 3:30-4:00 range and BMW employees were leaving. I figured it is better to be safe than sorry and called it a day. I plan to go out today and get in a ride at Donaldson Center. I'm looking to go about 30-35 miles or so.
Swimming has been pretty uneventful. Since my first race is in six weeks, I'm going to spend some more time in the pool. The race is 1500m. I plan on it taking me about 30 minutes or less.
This first race will be a great benchmark to see where I really am training wise. The swim distance is comparable to my HIM. The bike and the run are about half the distances. I don't know how I will fare in reaching my goal of 2.5 hours but that's all it is there for ~ give me something to shoot for.
Tuesday, March 3, 2009
I found this on a IM training website and thought it was hilarious!!!!!!!!!!
How to brag re: Ironman 1, 2
Before I started to train an Ironman, I bought a training plan; I read books on hydration and fuel replacement, I listened to endless hours of advice from elite and pro triathletes. This information did help me finish, but it did not teach me how to correctly brag about being an Ironman. My friends and I came up with a six phase program which will aid you in bragging about your Ironman . Use this plan from the moment you register until well after the race is complete for the most bang for your bragging buck.
Sign Up Phase: For most Ironman events, you have to register up to one year in advance. This gives you plenty of time to brag about doing an Ironman. During this phase, you must let all of your non-Ironman friends know you can't hang out with them anymore, because you just signed up for an Ironman. If you don't have any Ironman friends, then go to a place where runners or bikers hang out. Look for the Ironman symbol (M Dot) on their training clothes. An Ironman would never be caught running or biking without their Ironman stuff.
Training Phase: Training for an Ironman can be compared to having a part time job. You must let everyone you meet know this. This can be accomplished by sighing loudly at work, mumbling how tired you are because you just biked 100 miles, because you are in training for an Ironman. You can also skillfully steer the conversation with your neighbors and co-workers to your Ironman training. Here is an example:Neighbor: "Did you hear what President Bush said this week?" Lee: "Were you aware that President Bush is a biker? I just biked 100 miles today. I am training for an Ironman."Co worker: Lee, are you working late tonight? Lee: No, I have to get up early to do a 20 mile run.I even once rang my neighbor's door and when he answered, I said "Sorry Bob, can't talk to you now, I am training for an Ironman."
One Week before the Race Phase: You need to let your neighbors and co-workers know you will be gone for a little while, competing in an Ironman. Once again, you can steer the conversation to your Ironman race. Neighbor: "Wow Lee your lawn looks great!" Lee: "My lawn is going to look bad this next week; I will be competing in an Ironman."
Race Expo Phase: You must buy as much Ironman merchandise as possible. For years we saved our money to send both of my boys to private college, but sacrifices must be made. Both Derick and Ty will be going to junior college now. You must buy enough Ironman clothes to cover every day at work and training. You must also buy plenty of shirts for your spouse and children. They will also spread the word that you just finished an Ironman. The Race Phase: At http://www.ironmanlive.com you can setup automatic emails and cell phone message notifications of your Ironman timing splits. You can use all of the entries in your email and cell phone address book. Include everyone regardless of whether they remember you are or not. It just does not matter, because you are an Ironman.
Post Race Phase: The finisher medal can be worn for one day per the number of miles raced and everyone knows that an Ironman is 140.6 miles. So wear that medal for 141 days (always round up as opposed to rounding down your finishing time). Your children must be trained to say, "My daddy is an Ironman. He gave me this shirt. He's an Ironman." This must be emphasized over and over with your children. I did not do this after I ran the Boston marathon, and Derick, my oldest boy, told everyone at his day care that his grandma ran the marathon. Your spouse must memorize all of your splits (swim, bike and run). You must also include both transition splits as well. Instead of wearing a shirt which states, "I am with Dummy", your spouse will wear a shirt which says, "I am with a stud Ironman". All conversations must be steered to your Ironman race. Co-Worker: "Did you hear about the new work policy?" Lee: "Nope, I did not; I was racing in an Ironman." For at least one month you can say, "Well, I 'm only going to run easy today, I just did an Ironman." When someone brings up a subject of hardships suffered, you need to remind them that you also have suffered through hardships while training and racing in your Ironman.You can also use these ideas to brag about other races, but please only brag about races which are longer than 13.1 miles.
1. it's a joke, folks.
2. kind of.
How to brag re: Ironman 1, 2
Before I started to train an Ironman, I bought a training plan; I read books on hydration and fuel replacement, I listened to endless hours of advice from elite and pro triathletes. This information did help me finish, but it did not teach me how to correctly brag about being an Ironman. My friends and I came up with a six phase program which will aid you in bragging about your Ironman . Use this plan from the moment you register until well after the race is complete for the most bang for your bragging buck.
Sign Up Phase: For most Ironman events, you have to register up to one year in advance. This gives you plenty of time to brag about doing an Ironman. During this phase, you must let all of your non-Ironman friends know you can't hang out with them anymore, because you just signed up for an Ironman. If you don't have any Ironman friends, then go to a place where runners or bikers hang out. Look for the Ironman symbol (M Dot) on their training clothes. An Ironman would never be caught running or biking without their Ironman stuff.
Training Phase: Training for an Ironman can be compared to having a part time job. You must let everyone you meet know this. This can be accomplished by sighing loudly at work, mumbling how tired you are because you just biked 100 miles, because you are in training for an Ironman. You can also skillfully steer the conversation with your neighbors and co-workers to your Ironman training. Here is an example:Neighbor: "Did you hear what President Bush said this week?" Lee: "Were you aware that President Bush is a biker? I just biked 100 miles today. I am training for an Ironman."Co worker: Lee, are you working late tonight? Lee: No, I have to get up early to do a 20 mile run.I even once rang my neighbor's door and when he answered, I said "Sorry Bob, can't talk to you now, I am training for an Ironman."
One Week before the Race Phase: You need to let your neighbors and co-workers know you will be gone for a little while, competing in an Ironman. Once again, you can steer the conversation to your Ironman race. Neighbor: "Wow Lee your lawn looks great!" Lee: "My lawn is going to look bad this next week; I will be competing in an Ironman."
Race Expo Phase: You must buy as much Ironman merchandise as possible. For years we saved our money to send both of my boys to private college, but sacrifices must be made. Both Derick and Ty will be going to junior college now. You must buy enough Ironman clothes to cover every day at work and training. You must also buy plenty of shirts for your spouse and children. They will also spread the word that you just finished an Ironman. The Race Phase: At http://www.ironmanlive.com you can setup automatic emails and cell phone message notifications of your Ironman timing splits. You can use all of the entries in your email and cell phone address book. Include everyone regardless of whether they remember you are or not. It just does not matter, because you are an Ironman.
Post Race Phase: The finisher medal can be worn for one day per the number of miles raced and everyone knows that an Ironman is 140.6 miles. So wear that medal for 141 days (always round up as opposed to rounding down your finishing time). Your children must be trained to say, "My daddy is an Ironman. He gave me this shirt. He's an Ironman." This must be emphasized over and over with your children. I did not do this after I ran the Boston marathon, and Derick, my oldest boy, told everyone at his day care that his grandma ran the marathon. Your spouse must memorize all of your splits (swim, bike and run). You must also include both transition splits as well. Instead of wearing a shirt which states, "I am with Dummy", your spouse will wear a shirt which says, "I am with a stud Ironman". All conversations must be steered to your Ironman race. Co-Worker: "Did you hear about the new work policy?" Lee: "Nope, I did not; I was racing in an Ironman." For at least one month you can say, "Well, I 'm only going to run easy today, I just did an Ironman." When someone brings up a subject of hardships suffered, you need to remind them that you also have suffered through hardships while training and racing in your Ironman.You can also use these ideas to brag about other races, but please only brag about races which are longer than 13.1 miles.
1. it's a joke, folks.
2. kind of.
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