12 Weeks Down - 19 Weeks To Go

Well hard to believe that 12 weeks of training are in the books now and 19 weeks seems so long to go before the big day! With every passing day, I do feel better about what I will be able to achieve at the Ironman 70.3 National Harbor. As I add the workouts to the training log, I am certain I will have a great shot to qualify for the Ironman 70.3 World Championships in Las Vegas, NV. It will be so cool to go back to Vegas after living there for five years in the late 90's. I guess the scary part of this is knowing even with as much training I have put in already, I will need to still step up my game.

This past was a lower volume week after three great weeks of training. The week started with another climb of Jacks Mountain that I was able to crush this week. I guess everything is easier after the first time but after riding the climb the week before it helped to know what to expect.  Now with hosting a meet this week with 14-15 schools scheduled to compete, I am going to go with a second week of lower volume but slightly higher than this week. With this additional lower volume week, it will give me an even number of weeks to figure out my training for the race on August 5th.

Training Totals:
Bike - 5 rides/ 156 miles/ 8.13 hours/ 19.2mph/ 5328 feet of climbing
Run - 4 runs/ 20.5 miles/ 2.5 hours/ 7:18 per mile
Swim - 2 swims/ 1.75 miles/ .79 hours
Total -11 workouts/ 178.25 miles/ 11.42 hours

2012
Bike - 69 rides/ 2189 miles/ 102.24 hours/ 21.4 mph
Run - 40 runs/ 236.25 miles/ 28.32 hours/ 7:12 per mile
Swim - 26 swim/ 22.75 miles/ 10.54 hours
Total - 135 workouts/ 2448 miles/ 141.1 hours

Goals for Week
Bike - 6 rides/ 175-190 miles
Run - 4 runs/ 22-25 miles
Swim - 2 swims/ 1.75-2.0 miles

Race seasons needs to get here soon! I have also been asked to ride the Mon Tour 75 Mile race this year on  a team. The guys that asked me are very solid riders and we could be awesome as a team but I have some apprehensions as this was hit by the car. Still unsure for now.

TdO '12 - he better be rehabbing!!!!

Amazing Weather And Jacks Mtn!

 

It feels more like Memorial Day outside than St. Patrick's Day. For the past week, the weather has been sunny  and temperatures in the 70's for most of the week. The forecast calls for it to continue for another 5-6 days. In my ten years of living in Central PA I cannot recall a stretch even close to this in the month of March. Like the track & field athletes on the team, trust me, I am not complaining. Even though many of us are afraid to look at the 10 day forecast as to not jinx this pattern but we all figure it will take a turn for the worse once the meets start!

The week of training got off to a great start with a nice ride that included the climb only know as Jacks. It is the biggest climb in the area and it entails climbing 1121 feet in just 2.6 miles. There are a few stretches where the gradient tops 17%. As tough as it is, it was a fun climb. This week's training totals slightly topped last week in volume of time but finished off  an awesome 3 week cycle. Next week will be a lower volume week after getting 12 , 13. 69 and 13.81 hours of training in those 3 weeks. Link to the climb of Jacks:


http://app.strava.com/segments/652762

New training totals
Week
Bike - 6 rides/ 198 miles/ 10 hours/ 19.8 mph
Run - 4 runs/ 21 miles/ 2.56 hours/ 7:18 per mile
Swim - 3 swims/ 2.75 miles/ 1.25 hours
Total: 13 workouts/ 221.75 miles/ 13.81 hours

Year
Bike - 64 rides/ 2031 miles/ 94.11 hours/ 21.6 mph
Run - 36 runs/ 216 miles/ 25.83 hours/ 7:10 per mile
Swim - 24 swims/ 21 miles/ 9.75 hours
Total - 124 workouts/ 2268 miles/ 129.69 hours

Goals for this week:
Bike - 5 rides/ 150-170 miles
Run - 4 runs/ 22-25 miles
Swim - 2-3 swims/ 2-2.5 miles

This week may be a little lower on volume but the intensity of the running will pick up.  I will need to get on the track for a workout or two. There is also a plan to tackle Jacks again, maybe tomorrow. I will also focus on more quality swim workouts especially after swimming 1 mile in 25:00 this week. I am extremely happy with the progress of training thus far!

TdO '12!!!!

How High Can The Training Totals Go?

With 21 weeks until Ironman 70.3 National Harbor, it is amazing to think that the training numbers will get even higher than this past week. Now the fun part will be trying to duplicate such weeks while balancing a track & field coaching/meet schedule. I think a big help as I get into more serious training will be daylight savings, which is tonight. I will need the extra daylight at the end of practice to get some of my own running done before finishing up on the recruiting season. At the same time, I need to start finalizing a race schedule to keep the motivation at a high level.

This past week, I easily hit my highest volume of training in both mileage and time. I was also able to get outside for two solid rides and hit some hills. Now I could have done without the crazy wind that seemed to be around all week. Despite riding solo and tackling several categorized hills, I was able to maintain a good mph for those rides. Yesterday, I had my best distance swim since returning to the pool. I swam 2000 yards in 30:00 but I want to be able to swim 1.2 miles in 27-28:00 on August 5th. My focus for running ths past week was just volume and not to be concerned about speed.

Training Totals
Week
Bike - 6 rides/ 202 miles/ 9.73 hours/ 20.8mph
Run - 4 runs/ 24.5 miles/ 2.99 hours/ 7:18 per mile
Swim - 2 swims/ 2.25 miles/ .97 hours
Total - 12 workouts/ 228.75 miles/ 13.69 hours

2012
Bike - 58 rides/ 1835 miles/ 84.11 hours/ 21.8mph
Run - 32 runs/ 195 miles/ 23.27 hours/ 7:09 per mile
Swim - 21 swims/ 18.25 miles/ 8.5 hours
Total - 111 workouts/ 2048.25 miles/ 115.89 hours

This week's goals (duplicate this week)
Bike - 6 rides/ 200-210 miles
Run - 4 runs/ 24-27 miles
Swim - 2-3 swims/2-2.5 miles

The ultimate goal for this year since Kona may be a long shot this year:
 http://ironman.com/worldchampionship70.3#axzz1ol6ObGZo

TdO '12! Hope the rehab is going well.

Biggest Week of 2012 - Of Course Till Next Week!

After two 4 week cycles of getting used to triathlon training and balancing my coaching/recruiting schedule, I stepped up the training this week. The first 8 weeks went very well but I know it is time to start adding more running miles and yards in the pool. With no outdoor track & field meets until March 24th, this next cycle of increasing volume falls at the perfect time. Getting the volume this week will be made easier by the fact that it is our spring break and the teams are not traveling this year. Motivation is also higher as the major triathlon and bike racing circuits are getting underway. Everyone is starting to tweet about their upcoming races or results. Unfortunately for me racing season is at least a month or two away.

This week of training was my highest volume week (till next week) since my return to triathlon training. I was able to add a fourth day of running this week and also get a solid track workout done. On the track I did 4 x (1200 tempo + 400 mile pace). While not explosively fast, I was able to average 4:38 for the 1200's and 84's for the 400 with a 200 jog after all. I also got my long ride up to 40 miles and had my longest swim of 1900 yards.

Training totals:
Week
Bike - 6 rides/ 192 miles/8.58 hours/ 22.4 mph
Run - 4 runs/ 21 miles/ 2.49 miles/ 7:07 per mile
Swim - 2 swims/ 2 miles/ .89 hours
Total - 12 workouts/ 215 miles/ 11.96 hours

Year
Bike - 52 rides/ 1633 miles/ 74.38 hours/ 22.0 mph
Run - 28 runs/ 170.5 miles/ 20.27 hours/ 7:08 per mile
Swim - 19 swims/ 16 miles/ 7.53 hours
Total - 99 workouts/ 1819.5 miles/ 102.18 hours

This week's goals
Bike - 6 rides/ 195-205 miles
Run - 4 runs/ 23-26 miles
Swim - 2-3 swims/2-2.5 miles

Tomorrow marks the start of the Paris-Nice stage race and there is coverage everyday on the new NBC Sports. Not a bad week for spring break!

TdO '12 !! 22 weeks till Ironman 70.3 National Harbor!