Saturday, June 29, 2013

Swedish Day 124 Mile Ride...4 Weeks To Go

"I too am not a bit tamed, I too am untranslatable, I sound my barbaric yawpover the roofs of the world."

This past Sunday, we loaded up and headed to Burlington, IL for the 44th annual Swedish Day Ride, put on by the Fox Valley Bicycle and Ski Club.(Swedish Day Home Page)
The plan was to do the double metric (124 miles), testing out nutrition, aero helmet (yeah...I was THAT guy out there), and other "little" things.  The course took us up to Hampshire for a couple of loops and then down to Kanland (and beyond) for a couple of loops.  The rest stops were well stocked-I would have LOVED to eat the cookies, sandwiches, etc...but I was sticking to my nutrition plan.  We used the rest stops for the bathroom and water to refill our bottles if Ironman Perform.  STICK TO THE PLAN!  The course itself was flat and on good roads...all in all it was a great ride.  Ryan Dannhorn and myself finished the 124miles in a little less then 6 1/2 hours...averaging 19.5 mph riding time (not including 5 relatively quick rest stops for bathroom).  That's a win in my book...
And so, we've hit the point in IM training that you always hear about.  In short...I'm ready to be done.  I love training.  I love the challenge.  But I'm beat.  I'm ready to have my life back.  

Tuesday, June 11, 2013

9 Days In June & Race Goals (a work in progress)

The Big Tri Week...and the 9 days that might make my Ironman.

Sunday, June 2nd: 70 mile ride, 2 mile run
Monday, June 3rd: 1 hr swim, 6 mile run, easy 1 hour on bike
Tuesday, June 4th: 78 mile ride
Wednesday, June 5th: 45 min swim, 10 mile run
Thursday, June 6th: REST
Friday, June 7th: 88 mile ride,
Saturday, June 8th: 50 min swim, 8 mile run
Sunday, June 9th: 1 hour swim
Monday, June 10th: 107 mile ride, 6 mile run

Totals:
Swim-12,000 yds
Bike-360 miles
Run-32 miles
Time-27.5 hours

My wife is a saint.

With under 7 weeks to go, shits about to get real and my focus is starting to shift from all the little minutia of training to all the minutia of racing.  The race execution plan is evolving, but it's time to go on record with some goals.

Swim:  I think I can swim 1:15.  That's roughly 2:00/100yd pace, which is what I've been swimming most of workouts.  My last 4200yd swim was a little longer than 1:15, but wet suit and draft should help me out.  Great swim = 1:10, Bad Swim = 1:25...I'm pretty confident I'll land somewhere in between.

Bike:  I think I CAN go 5:45-5:50 on the bike.  I think I SHOULD go 6:00-6:05.  Doesn't seem like much difference, but it just might make all the difference.  A 6 hr ride is 18.5 mph average.  Most of my long rides have been in the 18.5-19.5mph range. Yesterday 107 was came in right at 18.8 mph and felt good.  Really good.  Most important thing for me on race day will be patience.

Run:  Just get me to the run baby.  I'm pretty sure I can run 8:00 min/mile pace.  But my game plan is to take the first 6 miles around 8:30.  After that, I'm hoping to set into the 8:00 min/pace until around mile 18...at which time I can begin to race.  I might not have anything left.  I might have some fast miles.  I just pray to the triathlon gods that I don't slow down.  Is 3:30 run possible?  Why not?

Above is my perfect race.  The plan is slowly evolving and might look a little different 46 days from now.  So many things can go wrong in a day like Ironman.  Race day will be all about my self management and reassessment of my goals as the day throws different things at me.  When it's all said and done...I just want to finish.


Wednesday, June 5, 2013

The Thin Line

Wednesday: 2500 yd swim, 10 mile run

It's about that time.  Just over 50 days until the Oval.  While some will say that the next three or four weeks will make our break your Ironman...I disagree.  Rather, I think the next three of four weeks will either:
a) take your race to another level
b) get you hurt

It's time to walk that thin line between "pushing yourself to the limit" and "pushing yourself past the limit."  I read recently that nearly 50% of Ironman participants show up race day with some sort of injury.  Granted, the number might have been a rough estimate...and "injuries" were not really defined. But I made a vow not to be one of those.  As the old adage goes: I'd rather be 80% undertrained, than 1% overtrained.

With all that said, this week is all about volume...as in LOTS of it.  It's called the "Big Tri Week"...and is the sequel to the "Big Bike Week" I pulled of in March.  Basically, put in as much volume as the body can handle (with a large focus on the bike still).  So far so good.  Next week will be a huge recovery week, and then I'm back on schedule for the last five weeks of training.  Happy training...