2015 Is Almost Here

"Oh my broken battered body,
  In the days when I was younger,
  Used to fix itself quick sharp
  After every slip and stumble."
Frank Turner - Losing Days 

Just one week left in my off-season!!!

This means, just seven more days of bagging workouts just because I am not feeling it. That happened this past Friday when I decided having lunch and drinking a coffee was better than splashing around in the pool. And in hindsight, I still feel it was the right decision! Now I will say, swimming is my least favorite of the three disciplines, so it was not that far of a stretch that I decided to bag it! 

Even though base training can be boring, I am very excited to get started. Other than letting my body recovery, I have done a great amount of research, over the past 6-7 weeks, in developing a very detailed outline for my training schedule. Obviously, this research and schedule is based on the idea that I can make everything work & race at Ironman Texas on May 16, 2015.  

I don't think I have ever laid out a basic outline with this much detail for my own training as I have with this schedule. This has truly become a science project to me! I have a file filled with articles regarding MAF training. I have an eight page lay out of my plan with a progression of long runs & long bikes and MAF Testing weeks. Exciting stuff.......Huh????

In the meantime, I think I have this training at MAF thing, down! Yeah, it may feel slow but I can see where this training will help me as I train for the Ironman distance race(s). Recently, I have been completing workouts with the feeling that with proper nutrition, I could go for hours at these paces! 

And trust me, with an Ironman race we are looking at hours!!! 9-10 Hours!!!!

Here are the most recent training numbers as I get used to MAF:

7 Weeks of MAF Training & Recovery

Bike - 29 rides/ 885 miles/ 43.88 hours/ 20.2 mph

Run - 27 runs/ 165.25 miles/ 22.53 hours/ 8:10 per mile

Swim - 10 swims/ 8.25 miles/ 3.85 hours

Total - 66 workouts/ 1085.5 miles/ 70.26 hours

Per Week - 9.4 workouts/ 151.2 miles/ 10.04 hours

 

During the summer

Per Week - 10.6 workouts/ 188 miles/ 12.04 hours 

 

As I move forward, I want to thank Wattie Ink & my teammates who have me motivated and continue to motivate me with their performances at Ironman, XTerrra and Lifetime Triathlons!

 

Also, thanks to a great list of sponsors Wattie Ink was able to secure for the team - Power Bar, Speedfil, ISM Saddles, Herbalife, Blue Seventy, Rudy Project, ! Your support went a long way in helping me achieve my results in 2014! 2015 will be bigger and better! 

 

ROCK THE W 

Offseason Makes For Boring Blog Posts

You know my brain is in off-season mode when I decide to hop on the indoor trainer when the temperature was above 40. To put it simply, I just did not want to deal with the 15-20 mph steady winds which made it feel more like 38. The ironic part about my decision was when about 20-25 minutes into my ride I realized why I hate riding indoors! Thankfully, I had a soccer game to watch and pass the time, 1 hour & 26 minutes of pure joy! OK, a little sarcasm in that last comment.....

Over the past three years, in my return to triathlons, I think the longest I have survived on the indoor trainer is 2 hours & 30 minutes. Just knowing that, makes me wonder, not that I will be training for a full Ironman.....How will I survive the mind/ass numbing boredom of riding stationary for 3+ hours? I know I will need rides longer than this in my Ironman training but I am hoping by that time I will be able to get outside! (Please, let me be outside!)

I will say that an advantage to riding on the indoor trainer will be controlling my heart rate as I use MAF in my training this winter. I have had numerous people ask...what is this MAF you speak of? Well, I am glad you ask. MAF stands for Maximum Aerobic Functioning and was developed by Phil Maffetone who coached Mark Allen when he was winning his Ironman titles (just 6 of them!) Using his formula 180 minus my age (45) gives me an initial MAF of 135. Using some adjustment ranges based on being healthy, training consistently for 2 years and progressing in results, I would add 5 more to the initial number giving me a MAF of 140. According to his premise, all my training during base building or as Mark Allen called it "Patience Phase" would be completed between 130-140. 

I still have till November 3 till my training picks back up in earnest or about 2 more weeks. In all this will give me 8 total weeks (6 completed) of transition from 2014 race season to 2015 Ironman training. Between getting used MAF and a reduction of of volume in training by 20-25%, my body and mind feeling fresh and ready for Ironman training! Now, this week, I will be getting back into the pool more. I have been a bit lazy with that.

6 Weeks of MAF Training & Recovery

Bike - 25 rides/ 763 miles/ 38.19 hours/ 19.98 mph

Run - 23 runs/ 140. 25 miles/ 19.08 hours/ 8:09 per mile

Swim - 8 swims/ 6.75 miles/ 3.17 hours

Total - 56 workouts/ 910 miles/ 60.44 hours

Per Week - 9.33 workouts/ 151.67 miles/ 10.07 hours

During the summer

Per Week - 10.6 workouts/ 188 miles/ 12.04 hours

As I move forward, I want to thank Wattie Ink & my teammates who have me motivated with their performances and encouragement throughout this past racing season! I am especially motivated by teammates who raced yesterday in Kona and those who have qualified for 2015, already! 

 

Also, thanks to a great list of sponsors Wattie Ink was able to secure for the team - Power Bar, Speedfil, ISM Saddles, Herbalife, Blue Seventy, Rudy Project, ! Your support went a long way in helping me achieve my results in 2014! 2015 will be bigger and better!

ROCK THE W 

 

 

Hungry For That Feeling

How serious am I? 

 

About what you may ask?  

I will tell you.....

Qualifying for the Ironman World Championships in 2015! 

Yesterday,  I literally watched the livestream of the Ironman World Championships on the computer for the better part of 7-8 hours. I watched for the most part, like most triathletes, to see who would win the men and women's championships as it is the Holy Grail of triathlons. Having competed in Kona twice, it brought back many great memories and some disappointments that motivate me in my drive to get back to Kona. To this day, I can still remember that right hand turn on to Alii Drive and knowing that I was just about to complete the hardest one day endurance event! It is truly hard to describe the feeling one gets when they cross the finish line of the Ironman World Championships in Kona!

I want/need that feeling again! 

After a while, I found myself watching the livestream more to learn about the race. I was listening to the commentators speak of the top athlete's nutrition, different race strategies, their bike equipment, the weather, the terrain......etc!! I was taking mental notes throughout the day. Now, I have three weeks till I officially begin my training for a potential qualifying race. I feel better prepared, in terms of a solid training plan compared to the past two years, as I have been collecting research on MAF and utilizing its methods. Through my research, I have been able to outline a 27 week schedule leading up to the first potential race, Ironman Texas. As much research as I have already completed, watching the live stream, I learned I still have a lot of research ahead of me, in regards to  most importantly, on race day nutrition!

When November 3rd hits, I am basically turning myself and my training into an experiment! But till then here are the latest training totals since Eagleman and the past 5 weeks of MAF training!

18 Weeks Since Eagleman

Bike - 78 rides/ 2738 miles/ 133.63 hours/ 20.5 mph

Run - 63 runs/ 426.5miles/ 54.58 hours/ 7:40 per mile

Swim - 44 swims/ 38.5 miles/ 19.09 hours

Totals - 185 workouts/ 3203 miles/ 207.3 hours

Per Week - 10.28 workouts/ 177.9 miles/ 11.52 hours

5 Weeks Of MAF

Bike - 21 rides/ 642 miles/ 32.23 hours/ 19.8mph

Run - 19 runs/ 116.25miles/ 15.85 hours/ 8:11 per mile

Swim - 7 swims/ 6 miles/ 2.83 hours

Total - 47 workouts/ 764.25 miles/ 50.91 hours

Per Week - 9.4 workouts/ 152.85 miles/ 10.18 hours 

 

As I move forward, I want to thank Wattie Ink & my teammates who have me motivated with their performances and encouragement throughout this past racing season! I am especially motivated by teammates who raced yesterday in Kona and those who have qualified for 2015, already! 

 

Also, thanks to a great list of sponsors Wattie Ink was able to secure for the team - Power Bar, Speedfil, ISM Saddles, Herbalife, Blue Seventy, Rudy Project, ! Your support went a long way in helping me achieve my results in 2014! 2015 will be bigger and better!

ROCK THE W

Me at mile 8 of the 97 Ironman in Kona - I need this again!

That's A Wrap - Time To Prep For '15

"My first sin was the fear that made me old."
The Navesink Banks - The Gaslight Anthem

Despite what I had posted in last week's post, I am officially calling it an end to the 2014 season. As much as I would like to possibly race again, spending close to $300 for a race (entry fee, hotel, travel, etc.) is really not worth it for a late season race that will take less than an hour. I need to save money for my Ironman race next year! (They are quite expensive)

Knowing this, I am officially in my off-season and transitioning to the 2015 Ironman training mode! As I call it end to this year, I am very happy with the race season I had I managed to race 6 times this year versus the 5 times last year and 4 times the year before that. Minus Eagleman, I had a podium finish in my age group in all  races and a 2nd place, 3rd place, 4th place and 7th place finish overall in 4 of the 5 races.

Over the next 3-4 weeks, my training will focus mostly on just maintaining my fitness level that I built this summer through high volume training and racing. I will not be completing any speed/interval workouts on the bike or run during this stretch. I will also keep the volume of training to 9-10 hours each week versus the 12-13 hours I was completing during the summer. I plan to focus on making my swim stroke more efficient by incorporating more drill work into my regimen. Knowing my strengths are the bike and run, I don't need to develop into the fastest swimmer, but if I can be a little closer out of the water!!! 

As with the past 3-4 weeks, I will continue to work on getting used to MAF training and keep all cardiovascular work at this pace which has already been instrumental in helping my body recover from the summer. My healthier eating habits have continued and looking to make it a habit while also maintaining my sanity and vices! It has only been 4 weeks since I have added suspension training into my regimen, but I can honestly say, it may be the best thing I add to my training for 2015! 

Here are my latest training totals:

Last 17 Weeks

Bike - 74 rides/ 2613 miles/ 127.26 hours/ 20.5 mph

Run - 60 runs/ 404 miles/ 51.43 hours/ 7:38 per mile

Swim - 44 swims/ 38.5 miles/ 19.09 hours

Totals - 178 workouts/ 3055.5 miles/ 197.78 hours

Per Week - 10.47 workouts/ 179.7 miles/ 11.63 hours

4 Weeks Of Getting Used To MAF

Bike - 17 rides/ 517 miles/ 25.86 hours/ 20.0 mph

Run - 16 runs/ 93.5 miles/ 12.64 hours/ 8:06 per mile

Swim - 7 swims/ 6 miles/ 2.83 hours

Total - 40 workouts/ 616.5 miles/ 41.33 hours

Per Week - 10 workouts/ 154.13 miles/ 10.33 hours

There are still potential Ironman races I am looking at for 2015 to potentially qualify for Kona. I am about 90% sure that Texas is the best option but just can't pull the trigger as I have a bit more of the academic calendar to go through to get an idea if it will be feasible...

May 16 - Ironman Texas- most ideal as it gives me 4 months to get ready for Kona (Just need to make sure it will fit into my track & field coaching schedule)

August 2 - Ironman Boulder- 2nd favorite choice

 

Another goal for 2015 is to put a more concerted effort into building my personal coaching business in addition to coaching at the university. And since MAF training looks like it will be boring, it may also be time to return to some of my old musings of previous blog posts. 

As it now is official that my 2014 race season is over, I have to thank Wattie Ink & my teammates who have me motivated with their performances and encouragement throughout this racing season! 

 

Also, thanks to a great list of sponsors Wattie Ink was able to secure for the team - Power Bar, Speedfil, ISM Saddles, Herbalife, Blue Seventy, Rudy Project, ! Your support has gone a long way in helping me achieve my results! 

 

Rock The W! 

Odds Got A Little Better But Not Taking The Bet Yet

"When I stand, my back to the sea
 A big white cloud, looking right down on me
 Sound of sun, missing my eyes
 Everything's clear, everything's bright"

Big White Cloud - John Cale 

1000:1 as I mentioned last week turned into 500:1 in terms of possibly getting one more race in 2014. This past week I found this race in Cape Henlopen, DE on October 12th. It is a sprint triathlon with a .25 mile swim/ 11 mile bike/ 3.1 mile run. Yeah, there is potential for cold water but it is a short swim. How bad could it really be? (Dare I ask?) The question will probably end up being is it worth the money (entry fee, travel and hotel) for one last sprint triathlon. Here is a link to the race:

Cape Henlopen Triathlon

In the meantime, I am continuing my transition from the heavy volume of training and racing of this summer to Ironman training for 2015, potentially starting November 3rd. I have reduced my volume of training by 20% over the past three weeks lowered all my intensity of training to my MAF (Maximum Aerobic Functioning). As I mentioned a few post ago, I am going to train for my Ironman using MAF, a method I have used successfully in the past. The most essential premise of this system is training exclusively at my MAF during base building (3-4 months). MAF is determined by subtracting my age (45) from 180 and then using scale developmed by Phil Maffetone, one either adds, subtracts or makes no adjustments to that number. Based on his adjustments, I would add 5 to this number since I have been training injury free and with results for 2 years giving me a MAF of 140. 

Over the past three weeks, I have been trying to get used to training at this heart rate as it means slowing down A LOT! Sometimes going slower hurts more....Ha ha!!  I think the hardest part of getting used to this pace is making adjustments to pacing on hills.....And we have plenty of them around here. In addition to the reduction in volume of training, training at this heart rate has definitely aided in letting my body recover and refresh from an intense summer of training and racing. Here are my most recent training totals:

Last 16 Weeks

Bike - 70 rides/ 2487 miles/ 121.16 hours/ 20.5 mph

Run - 55 runs/ 378.5 miles/ 47.93 hours/ 7:36 per mile

Swim - 43 swims/ 37.5 miles/ 18.71 hours

Totals - 168 workouts/ 2903 miles/ 187.8 hours

Per Week - 10.5 workouts/ 181.43 miles/ 11.73 hours

3 Weeks Of Getting Used To MAF

Bike - 13 rides/ 391 miles/ 19.76 hours/ 19.8 mph

Run - 11 runs/ 68 miles/ 9.13 hours/ 8:03 per mile

Swim - 6 swims/ 5 miles/ 2.45 hours

Total - 30 workouts/ 464 miles/ 31.34 hours

In addition to transition back to MAF, I have also making a more concerted effort to eat better. But before anyone freaks out, I am will not go to any extremes and the staples of coffee, beer and ice cream will still be there. I have also added suspension (most know as TRX) training into my schedule. In the first 4 weeks of suspension training, I have noticed a world of difference. 

Ironman Races I Am Considering

May 16 - Ironman Texas- most ideal as it gives me 4 months to get ready for Kona (Just need to make sure it will fit into my track & field coaching schedule)

August 2 - Ironman Boulder- 2nd favorite choice

As I move forward and possibly realize my 2014 season may be over (maybe), I have to thank Wattie Ink and my teammates who have me motivated with their performances and encouragement throughout this racing season! Also, thanks to a great list of sponsors Wattie Ink was able to secure for the team - Power Bar, Speedfil, ISM Saddles, Herbalife, Blue Seventy, Rudy Project, ! Your support has gone a long way in helping me achieve my results! 

 

Rock The W! 

And So It Begins!

"Out here in the fields
  I fight for my meals
  I get my back into my living"

Baba O'Reilly - The Who 

Well, I have basically accepted (but not totally) that my 2014 race season is over. Living in Central PA and in the middle of my team's XC season, finding a race is pretty much a 1000:1 long shot. But never know.....right???? (Not Holding my breathe)

In the meantime, the planning for 2015 has begun and some changes have already been implemented in my training. Over the past 3-4 four weeks, I have added"suspension training" into my regimen. I found it amazing how quickly I started feeling the benefits, especially in the pool. In my last couple of pool sessions, I have felt incredibly stronger and faster (by my standards) at an easier effort!!! 

Not that I am going to go crazy with this, as we need some vices to keep us sane, but I am going to try and eat better and maybe slightly healthier. Now before you panic, I will continue to have my ice cream but maybe just some smaller portions. I will also continue to have my beers! To quote Benjamin Franklin..."Beer is proof that God loves us and wants us to be happy!" (Not that I am a religious person or need an excuse to have a beer!) 

As I started a couple weeks ago, I am still getting used to training with the heart rate monitor and using MAF. It can be tough getting used to this method but one of the benefits I notice initially was that my body has felt recovered as I get ready to transition into Ironman training. The combination of a reduction in volume and using MAF over the past 2 weeks has me refreshed and excited for Ironman training. I will continue this pattern for 3-4 more weeks.

15 Week Total

Bike - 66 rides/ 2362 miles/ 114.76 hours/ 20.6mph

Run - 51 runs/ 355.5 miles/ 44.80 hours/ 7:34 per mile

Swim - 41 swims/ 35.75 miles/ 17.91 hours

Total - 158 workouts/ 2753.25 miles/ 177.47 hours

Per Week - 10.53 workouts/ 183.55 miles/ 11.83 hours

Past 2 Weeks Of Reduced Volume (All at MAF - 140BPM)

Bike - 9 rides/ 266 miles/ 13.36 hours/ 19.91mph 

Run - 7 runs/ 45 miles/ 6.0 hours/ 8:00 per mile

Swim - 4 swims/ 3.25 miles/ 1.65 hours

Total - 20 workouts/ 314.25 miles/ 21.01 hours

Per week - 10 Workouts/ 15713 miles/ 10.50 hours

As I move forward, the most important thing will be to pick that Ironman race to qualify for Kona. Based on my coaching schedule, I have narrowed it down to 2 races. It is just a matter of pulling the trigger and choosing the race.Decisions, decisions, decisions........

Possible  Ironman Races

May 16 - Ironman Texas- most ideal as it gives me 4 months to get ready for Kona

August 2 - Ironman Boulder- 2nd favorite choice

As I move forward and possibly realize my 2014 season may be over , I have to thank Wattie Ink and my teammates who have me motivated with their performances and encouragement! Also, thanks to a great list of sponsors Wattie Ink was able to secure for the team - Power Bar, Speedfil, ISM Saddles, Herbalife, Blue Seventy, Rudy Project, ! Your support has gone a long way in helping me achieve my results!

ROCK THE W!!!!

The finish of my 4th place overall finish at the Denville Sprint Triathlon

My Experiment Begins (Somewhat)

I am still holding out hope to race again this year but it is not looking good for finding a race that falls on an off weekend for my teams. 

In the meantime, I have begun a bit of a transition into Ironman training for 2015 (yes, I said it 2015!). My original plan is still intact and I am cutting volume for the month of September & adding a few speed workouts to maintain sharpness if I should find a race. I figure there is plenty of hay in the barn that the reduced volume and occasional workout will keep me race ready! In all reality, my window for finding a race might only be 3-4 weeks max. 

Training Totals - Last 14 Weeks

Bike - 61 rides/ 2221 miles/ 107.73 hours/ 20.6 mph

Run - 48 runs/ 332.5 miles/  41.74 hours/ 7:32 per mile

Swim - 39 swims/ 34 miles/ 17.11 hours

Totals - 148 workouts/ 2587.5 miles/ 166.58 hours

Per Week - 10.57 workouts/ 184.8 miles/ 11.90 hours

1st Week Of Lower Volume (Practicing MAF)

Bike - 4 bikes/ 125 miles/ 6.33 hours/ 19.8 mph

Run - 4 runs/ 22 miles/ 2.94 hours/ 8:00 per mile

Swim - 2 swims/ 1.75 miles/ .85 hours

Total - 10 workouts/ 147.75 miles/ 10.12 hours

(reduction of about 20% compared to previous 13 weeks)

As I move forward for 2015, I have already decided that I will train for the race season using the MAF (Maximum Aerobic Function) Training. I have used this method which was made famous by previous triathlon greats, Mark Allen and Mike Pigg, under the tutelage of Phil Maffetone.  I used this method loosely when I qualified for Hawaii back '97. I feel after recent research, my own training experiences and my coaching experiences, I have a better grasp of the concept and can use it to my advantage in 2015. Over the past two weeks, I have been getting used to training at MAF, which can be tough when tackling hills. In addition, I have also added 2 sessions of suspension training into my schedule to build my strength. In just 3 weeks of suspension training, I have already notice a change in my strength and core stability.

I have had many discussions recently regarding MAF and how people were thinking of using it and others who said they had not had success with it. In my recent readings on MAF, I can see why it may confusing but I also see why it can be successful when done properly. As I move through this experiment I will keep you informed in pretty good detail of my successes and failures. I am also open to any questions you may have about my training, MAF or how to better implement MAF. Tentatively, official training for 2015 will begin November 3rd. 

Possible  Ironman Races

May 16 - Ironman Texas- most ideal as it gives me 4 months to get ready for Kona

August 2 - Ironman Boulder- 2nd favorite choice

Of course where would I be without the help of Wattie Ink and my teammates who me motivated with their performances and encouragement! Also, thanks to a great list of sponsors Wattie Ink was able to secure for the team - Power Bar, Speedfil, ISM Saddles, Herbalife, Blue Seventy, Rudy Project, ! Your support goes a long way in helping me achieve my results!

Rock the W!