The Real Training Begins Soon

 



Back in the Grove after a 5 day trip to South & North Jersey for Thanksgiving. Now that Thanksgiving has passed that can mean only one thing......winter will soon be here. OK, not the answer many of you were expecting but it is just a little peek inside the mind of a triathlete. Winters in Central PA can be very hit or miss. We could get record amounts of snow and bitter cold or, just as likely, we could have a mild winter and I could bike outside 75% of the time. Obviously, the winters  don't effect the swim but it can add numerous issues to biking and run training. If it is a harsh winter, that means hours upon hours of ass numbing riding on the indoor trainer. For the most part, I will still be able to get outside to run but once in a while you will get stuck on a "dreadmill".

With one more of basic endurance training to go until things step up a notch, training continues to go well. My swimming volume was on the low side as the holiday travel kept me away from a pool. The volume of running continues to climb and the length of my long run increases (11.75 miles). I still managed to get outside twice this week which helps mentally. Like any triathlete or cyclist, we will do anything to not get stuck on the indoor trainer.

New Training Totals
Week
Bike - 5 bikes/ 157 miles/ 7.25 hours/ 21.7 mph
Run - 4 runs/ 28.75 miles/ 3.47 hours/ 7:14 per mile
Swim - 2 swims/ 2.25 miles/ 1.05 hours
Total - 11 workouts/ 188 miles/ 11.77 hours

2012
Bike - 250 rides/ 7927 miles/ 368.88 hours/ 21.5 hours
Run - 166 runs/ 1040 miles/ 124.95 hours/ 7:13 per mile
Swim - 118 swims/ 105.5 miles/ 51.90 hours
Total - 534 workouts/ 9072.5 miles/ 545.73 hours

Goals For This Week
Bike - 5 rides/ 150-60 miles
Run - 3-4 runs/ 23-27 miles
Swim - 3-4 swims/ 3-4 miles

While the main focus of my early season still remains the Eagleman 70.3, I am hoping that the schedule workouts that I will be able to get a smaller race in May to shake off the cobwebs. Either way I know I will be ready to achieve my goals on June 9th!

Motivation

    

When the start of the 2013 race season is still 5-6 months away, you need to find many different things or ways to keep yourself motivated. Of course music playlist for workouts help especially when stuck on an indoor trainer on the bike for 2+ hours. There is the multiple times of watching Ironman videos on youtube. Another way to stay motivated is through constant tweets among talented triathletes on Twitter. One of my biggest motivators is watching the athletes I coach get out there everyday and work towards their goals. Sometimes I don't think they realize they may help me just as much as they believe I help them.

Motivation is very important during this stretch of maintenance and build of a base. Building volume through a lot of slow running, biking and swimming can be very mind numbing. This past week I completed my longest run in time and distance since the Ironman 70.3 race in July. I completed a 10.75 mile run at 7:20 per mile. I also am starting to see some big improvements in my swim. Just yesterday I completed a 25:00 swim at 92 seconds per 100. It is not blistering fast but when it is 2-3 seconds per 100 faster than what I was doing 4-5 weeks ago on an easy day. The bike still remains my strength at this moment.

New Training Totals:

Week
Bike - 5 rides/ 157 miles/ 7.01 hours/ 22.4 mph
Run - 3 runs/23.5 miles/ 2.87 hours/ 7:19 per mile
Swim - 4 swims/ 3.75 miles/ 1.84 hours
Total - 12 workouts/ 184.25 miles/ 11.72 hours

2012
Bike - 245 rides/ 7770 miles/ 361.63 hours/ 21.5 mph
Run - 162 runs/ 1011.25 miles/ 121.48 hours/ 7:`13 per mile
Swim - 116 swims/ 103.25 miles/ 50.87 hours
Total - 523 workouts/ 8884.25 miles/ 533.98 hours

Goals This Week
Bike - 5 rides/ 150-160 miles
Run - 4 runs/ 25-29 miles
Swim - 2-3 swims/ 2-3 miles

This week will present some different challenges to getting a lot of training as it is a holiday week. The pool will be closed after Tuesday so I will only have two chance to swim unless for some reason it is open Wednesday. Plus you have travels to New Jersey so I will check the weather to see if I bring the trainer with me. At least, where ever I am at running is easy to maintain. It may be a good week to work on the running volume and get in the habit of running more.

Ready to get the 2013 race season started! Kona or 70.3 World Championships and maybe both!

Flip Turns - Feeling Like A "Real" Swimmer

  

Finally.....it may not be pretty but I am able to execute my flip turn again. Does it make me any faster? Probably not but mentally it makes me feel like a "real" swimmer and if that helps me stay motivated to swim, I will take it. Now I have found it does make workouts a little more efficient and there is a lot less of a pause before heading off the wall for the next length of the pool.

There really is not a lot to report on the training side. The focus remains on building volume in all three disciplines. The only real change in training has been caused the weather change here in Central PA. With winter getting close, bike sessions are starting to be moved indoors and on the trainer. I hoping there will be days when I will be able to get outside as for some reason the indoor trainer is more ass numbing than riding outside for 5-6 hours. Run volume is increasing and just in the past 2 weeks, I have had 4 runs of 60-70 minutes. I am slowly working my way to my goal of being over 30 miles a week by the end of November.

New Training Totals
Week
Bike - 5 rides/ 157 miles/ 6.83 hours/ 22.9 mph
Run - 4 runs/ 24 miles/ 2.95 hours/  7:22 per mile
Swim - 3 swims/ 3 miles/ 1.56 hours
Total - 12 workouts/ 184 miles/ 11.34 hours

2012
Bike - 240 rides/ 7613 miles/ 354.61 hours/ 21.5 mph
Run - 159 runs/ 987.75 miles/ 118.61 hours/  7:12 per mile
Swim - 112 swims/ 99.5 miles/ 49.01 hours
Total - 511 workouts/ 8700.25 miles/ 522.23 hours

Goals This Week
Bike - 5 rides/ 145-165 miles
Run - 4 runs/ 26-28 miles
Swim - 3-4 swims/ 3-4 miles

This time of the year also marks the time when companies/teams start their process of accepting applications for potential sponsorship. There are several teams that I would love to be a part of but we will see what happens  after the applications are done. I may have some decent results but maybe my time off to be a runner and cyclist will affect that. But I still feel like 2013 will be an amazing year!

Kona or 70.3 World Championships!

The Easy Stuff Begins

  

"I was raised out of steel here in the swamps of Jersey, some misty years ago
Through the mud and the beer, and the blood and the cheers, I've seen champions come and go
So if you got the guts mister, yeah, if you got the balls
If you think it's your time, then step to the line, and bring on your wrecking ball"
Bruce Springsteen - Wrecking Ball

Of course it had to be a Bruce Springsteen song this week after seeing him in concert Thursday night. And to call it just a concert does not do it justice. As with the other two times that I saw Bruce, the only way to explain it to people is to call it an "experience". You leave his shows feeling uplifted like you were just at a church revival. As I watched him perform for 3.5 hours at age 63, I can only wish I have half as much energy as that man when I am 63! I have a hard time believing that there is a performer/band that gives more to their audience than Bruce Springsteen and the E Street Band!

This week also marked the start of officially building a base. It is now time to start putting easy miles in and start building some volume. Even though my early focus is on the 70.3 but after qualifying for Kona at that race and I going to need a extremely strong base so I can jump into Ironman training. My biking is fine at this point but I am going to concentrate on building more volume on the run and swim in particular. No way I will be able to competitive on the level I need to be in June if I am only putting in 23-27 miles a week.

New Training Totals:
Week
Bike - 5 rides/ 155 miles/ 6.83 hours/ 22. 7mph
Run - 4 runs/ 25.5 miles/ 3.13 hours/ 7:21 per mile
Swim - 3 swims/ 3.25 miles/ 1.56 hours
Total - 12 workouts/ 183.75 miles/ 11.52 hours

2012
Bike - 235 rides/ 7456 miles/ 347.18 hours/ 21.4mph
Run - 155 runs/ 963.75 miles/ 115.67 hours/ 7:12 per mile
Swim - 109 swims/ 96.5 miles/ 47.45 hours
Total - 499 workouts/ 8516.25 miles/ 510.90 hours

Goals This Week
Bike - 5 rides/ 150-170 miles
Run - 4 runs/ 25-28 miles
Swim - 3-4 swims/ 3-4 miles

After this week, I will also start a resistance training regimen. This will be the last week I will have track & field and cross-country going at the same time. I know if I am going to get back to Kona, I will need to get stronger.

Kona or Bust 2013! (Oh yeah - finally TdO?????)