Hay Is Almost In the Barn!

   

Here it is, just three weeks until the Amica Ironman 70.3 Rhode Island and one week remains of heavy training. As training progresses incredibly now, I wish National Harbor 70.3 had not been cancelled because I am sure I could rip a 4:20-30  by then. As for now, I am realizing that a 4:35-40 is quite possible with my current training. I am not ready to concede yet but it may take a 4:30 to qualify for worlds but who knows in three more weeks barring any setbacks.

Yesterday's brick workout gave me confidence that training was right on line with my goals. The brick workout consisted of a 28 mile bike ride followed by a 6.25 mile run. I wanted to bike at my goal race pace and nailed that covering the 28 miles in 1:15 or 22.5 mph. Once on the run the plan was to hold 7:00 per mile pace for the run. At the beginning of the run, I settled into a relaxed strong rhythm of what I thought was the goal pace but I could not tell early on as my GPS was not working right. Finally, 8 minutes into the run the GPS started tracking and to my pleasant surprise I was steady at 6:35-40 pace and I held that pace for the entire run covering the 6.25 miles in 41:30. I am confident if slowed down to 7:00 per mile I can hold that pace for the entire 13.1off the bike. I know my biking is just about there as today (one day after brick) I did an easy 50 mile ride with 1900 feet of climbing at 75% of max heart rate and easily managed 20mph. Now, if I can get my swim where I want it  over the next three weeks, who knows???

Training Totals:
Bike - 5 rides/ 194 miles/ 9.31 hours/ 20.8 mph/ 4859 feet of climbing
Run - 3 runs/ 24.5 miles/ 2.94 hours/ 7:12 per mile
Swim - 2 swims/ 1.5 miles/ .76 hours
Total - 10 workouts/ 210 miles/ 13.01 hours

2012
Bike - 132 rides/ 4136 miles/ 193.93 hours/ 21.3 mph
Run - 77 runs/ 463.25 miles/ 55.71 hours/ 7:12 per mile
Swim - 44 swims/ 36.5 miles/ 17.1 hours
Total - 253 workouts/ 4635.75 miles/ 266.74 hours

Goals This Week
Bike - 5 rides/ 185-200 miles
Run - 4 runs/ 27-30 miles
Swim - 3-4 swims/ 2.5-3 miles

This week the trip planning gets underway! I am pumped for the 70.3 but wish I had an opportunity to race prior to the "A" race.  The cancellation of the National Harbor race really screwed things up but thankfully, it may have been over 10 years ago, I am not new to the distance.

TdO ' 12!

Inside One Month To Judgement Day

  

Two more weeks of serious training then two weeks of taper and the race will be here! The past 5 weeks have been flying by but training has been going very well. I am finally feeling at home in the pool again and have started on some workouts to jump start some speed (very little speed). I know The key to my race will be a solid swim and getting on the bike within 30-35 minutes. Biking continues to go extremely well and I know I am in shape to cover the course in 2:25-35. The key will be having a solid run and hoping to hold 7:00 per mile pace for the 13.1. I know it was a while ago but that just seems so slow given that I used to run the 13.1 of a half-ironman in 1:18-21, depending on terrain.  I will save that for the Ironman 70.3 World Championships on September 9th in Las Vegas.

My highlight workout this week was my 9 mile run on Friday morning. For six miles in the middle of the run, I alternated 1/2 mile repeats at 6:00 pace and 7:00 pace. I felt string after the workout and legs even felt good after sitting in the car for 8+ hours afterward.

New Training Totals:
Bike: 5 rides/ 190 miles/ 9.50 hours/ 20 mph
Run: 3 runs/ 21.5 miles/ 2.51 hours/ 6:57 per mile
Swim: 3 swims/ 2.5 miles/ 1.22 hours
Total: 11 workouts/ 314 miles/ 13.23 hours

2012 Totals
Bike: 127 rides/ 3942miles/ 184.63 hours/ 21.35 mph
Run: 74 runs/ 438.75 miles/ 52.77 hours/ 7:12 per mile
Swim: 42 swims/ 35 miles/ 16.34 hours
Total:  243 workouts/ 4415.75 miles/ 253.74
Total: 11 workouts/ 314 miles/ 13.23 hours
Goals This Week
Bike: 5 rides/ 180-195 miles
Run: 4 runs/ 25-30 miles
Swim: 3 swims/ 2-2.5 miles

Time to truly focus!

TdO '12 !

Nike Used This Song - So Why Not Me!

  

It is getting close to crunch time in my preparations for the big race. It is not just 5 weeks until the Amica Ironman 70.3 Rhode Island and things are looking good on the road for a great result. I say on the road more so because there is still some work to be done in the pool. This past week was my biggest week by volume since my return to training 5 weeks ago. Two workouts in particular give me a lot more confidence after this week. On Tuesday, on what was supposed to be a short 35-40 mile easy ride to meet the 4K for Cancer Team Seattle on their way into Selinsgrove turned into a 61 mile ride with the last 26 miles at 22mph after being in the saddle for nearly two hours. Somehow we biked by the group while they were eating lunch and had to hammer back to meet them before they got to town. We had one stretch where we covered 10 miles at 24mph and the legs felt great throughout the entire ride. The other workout was the brick workout to finish the week off today. On a windy morning I was able to complete a 23 mile ride at 21.7 mph and then top it off with a relaxed 3.5 mile run at 6:20 per mile and felt string throughout. I know there are some more serious workouts over the next 5 weeks but if things continue to progress at this rate my goal of sub 4:45 looks good!

Training Totals
Week
Bike - 5 rides/ 190 miles/ 9.39 miles/ 20.25 mph
Run - 4 runs/ 26.5 miles/ 3.23 hours/ 7:18 per mile
Swim - 2 runs/ 1.75 miles/ .88 hours
Total - 11 workouts/ 218.25 miles/ 13.5 hours

2012
Bike - 122 rides/ 3751 miles/ 175.12 miles/ 21.4 mph
Run - 71 runs/ 417.25 miles/ 50.26 hours/ 7:13 per mile
Swim - 39 runs/ 32.5 miles/ 15.12 hours
Total - 232 workouts/ 4201 miles/ 240.5 hours

Goals For Week
Bike - 5 rides/ 175-190 miles
Run - 4 runs/ 25-30 miles
Swim - 3 swims/ 2 miles

This week will mark the return to the track for a speed workout and the start of workouts in the pool other than just straight distance swims. I also need to work on travel plans for the race. I am looking forward to getting back on the bike tomorrow as I just had a new chain and cassette put on the bike and a tune-up. Might be time to tackle Jacks Mtn. now that I will have all my gears!

TdO ' 12! 

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!