Seems More Realistic (Slightly)

  

With just 6 weeks till Amica Ironman 70.3 Rhode Island, it feels like training is coming together in all aspects and this goal of qualifying for Ironman 70.3 World Championships is more realistic. It may not have been my highest mileage on the bike but it was the best I have felt on the bike this year. I had several rides where I easily went over an hour to hour and a half at my goal 70.3 race pace, and it felt as I could have gone for well over 56 miles at that pace. I know I need to increase my long runs but my form and the ease at which my running seems to be moving is very encouraging. I finally feel ready to resume track workouts and increase my efficiency. Now swimming will always lag behind the other two disciplines, but not swimming for the entire month of April, I am finally comfortable in the pool and my pace per 100 yards is dropping.

In all reality, I am looking at just 4 more serious weeks of training with a two week taper. 4 hours 45 minutes or faster is still possible!

New training totals
Week
Bike - 5 rides/ 150 miles/ 6.86 hours/ 21. 9 mph
Run - 4 runs/ 23.5 miles/ 2.77 hours/ 7:05 per mile
Swim - 3 swims/ 2 miles/ .95 hours
Total - 12 workouts/ 175 miles/ 10.58 hours

2012
Bike - 117 rides/ 3561 miles/ 165.74 hours/ 21. 5 mph
Run - 67 runs/ 391.75 miles/ 47.03 hours/ 7:12 per mile
Swim - 37 swims/ 31 miles/ 14.24 hours
Total - 221 workouts/ 3983.25 miles/ 227.01hours

Goals For Week
Bike - 5 rides/ 170-190 miles
Run - 4 runs/ 25-28 miles
Swim - 2-3 swims/ 2 miles

Aside from track workouts, it is also time to practice with aerobars on the "Machine" and start actual swim workouts instead of just swimming as my endurance is good in the pool! Who knows, I may even find a small triathlon to test my fitness as well as get bike tuned up and new chain!

TdO ' 12!

Next Time, Jacks Under 16:00!

 


Dare I start this way, but minus any more medical setbacks I feel very good about the Amica Ironman 70.3 Rhode Island in 7 weeks. I gain a lot of confidence from today's ride which included a climb up Jacks Mtn. The climb itself started at mile 24 of a 54 mile bike ride and it is 2.5 miles in length and climbs 1120 feet.  Even with legs not feeling 100% after a hilly run yesterday I tackled the climb in 16:17, my fastest time up the hill. It is the 2nd fastest time on Strava up the hill. I also felt really good after a brick workout earlier in the week where I ran 3.25 miles off the bike at 6:15 per mile and it did not feel difficult or that I was pushing the pace. On friday, after 4 days of the pool being closed, I decided to jump in and swim a mile and I was pretty close to the same pace as I was prior to my eye issues. Now I just need to stay focused and consistent in my training.

New training totals:

Week
Bike - 6 rides/ 192 miles/ 9.52 hours/ 20.2mph
Run - 4 runs/ 23 miles/ 2.76 miles/ 7:12 per mile
Swim - 1 swim/ 1 mile/ .48 hours
Total - 11 workouts/ 216 miles/ 12.76 hours

2012
Bike - 112 rides/ 3411miles/ 158.87 hours/ 21.5mph
Run - 63 runs/ 367.25 miles/ 44.26 miles/ 7:13 per mile
Swim - 34 swim/ 29 mile/ 13.29hours
Total - 208 workouts/ 4015.25 miles/ 216.42 hours

Goals
Bike -4-5 rides/ 150-175 miles
Run - 4-5 runs/ 25-30 miles
Swim - 2-3 swims/ 1.5-2.0 miles

After this big week, I plan to drop down in volume a little this week in preparation for a huge 4 week cycle in lead up the the final 3 week push. It will be soon time to get bike in shop for tune-up and new chain so the machine will be dialed in as I fly across this course and of course when I fly up Jacks in under 16:00!

TdO ' 12 - Roads of Jersey will feel like riding downhill after this next cycle of training!

Eight Weeks Is Really Not A lot Of Time.

  

"Gonna rise up
Find my direction magnetically
Gonna rise up
Throw down my ace in the hole"
Eddie Vedder  "Rise"

This week I officially registered for the Amica Ironman 70.3 Rhode Island on July 8th. It is just 8 short weeks from today. Maybe I am crazy to think, that after the set back for basically all of April, that I can be ready for a race of this magnitude in just 8 more weeks. I guess I am about to find out how far I can physically and mentally push my body and mind over this stretch.

This past week was the second consecutive week of what I consider normal training. I was able to top 10 hours of training and managed to motivate myself to swim 3 times. By the end of the week, I was beginning to feel as comfortable in the pool as I did prior to the eye issues. Despite being indoors most of April, I have felt incredibly strong on the bike including the hills. The run is feeling better I know I need to get some more speed workouts and that will start this week. New training totals:

Week
Bike: 5 rides/ 150 miles/ 7.33 hours/ 20.5mph
Run: 3 runs/ 19.5 miles/ 2.36 hours/ 7:16 per mile
Swim - 3 swims/ 2 miles/ .94 hours
Total - 12 workouts/ 171.5 miles/ 10.63 hours

2012
Bike: 106 rides/ 3219miles/ 149.35 hours/ 21.6mph
Run: 59 runs/ 344.25miles/ 41.5 hours/ 7:14 per mile
Swim - 33 swims/ 28 miles/ 12.81 hours
Total - 198 workouts/ 3591.25 miles/ 203.66 hours

Goals for Week
Bike: 5 rides/ 150-165 miles
Run: 4 runs/ 22-25 miles
Swim - 2-3 swims/ 1.75-2 miles

I am still debating the Mon Tour 75 this upcoming Saturday. It is still mentally tough to see myself doing that race again after getting hit by the car last year with 6 miles to go. I guess it will be a late week decision as the weather will be a big factor. I also don't want to jeopardize my 70.3 training.

TdO '12 - Might be more fair for the other guy now as I my 70.3 will occur before it!!!

WTF? 9 Weeks - Enough To Get Ready For Ironman 70.3?

Friday evening, I received an email that really pissed me off. With no explanation within the email, I was notified of the cancellation of the Ironman 70.3 National Harbor. Even after the eye surgeries, I figured 13 weeks would be enough to get ready for the race with the ultimate goal of qualifying for the Ironman 70.3 World Championships in Las Vegas on September 9th. Now with this cancellation, I am pretty much left with one race left on the Ironman schedule to qualify for Vegas. The only race that fits my travel and coaching schedule is the Amica Ironman 70.3 Rhode Island on July 8th. This now leaves me with 9 weeks to get ready. Am I crazy to think it can be done???

This past week was my first week in a month that resembled a normal training schedule. I was able to finally return to the pool and get a few days of swimming. I was also able to get outside again on the bike. Surprisingly, my vision seemed to be pretty normal in regards to seeing to the side despite the blurred vision in the right eye. It was also good to get off the indoor trainer for the first time in a month. New training totals:

Week
Bike - 5 rides/ 147 miles/ 6.56 hours/ 22.4 mph
Run - 3 runs/ 17.5 miles/ 2.16 hours/ 7:24 per mile
Swim - 2 swims/ 1.25 miles/ .55 hours
Total - 10 workouts/ 165.75/ 9.27 hours

2012
Bike - 101 rides/ 3069 miles/ 142.02 hours/ 21.6 mph
Run - 56 runs/ 324.75 miles/ 39.14 hours/ 7:13 per mile
Swim - 30 swims/ 26 miles/ 11.87 hours
Total -187 workouts/ 3419.75/ 193.03

Goals for Week
Bike - 5 rides/ 145-160 miles/ 6.5-7.5 hours
Run - 3 runs/ 18-21 miles/ 2.0-2.5 hours
Swim - 3 swims/ 1.75-2.0 miles/ .75-1.0 hours

I guess it is now time to find out how far one can push the human body when training is move up by weeks. This should be a lot of fun!!

TdO '12!