This was Week 17 of Ironman Texas Training. This week was the last of the big training weeks and ended the final build phase of my 20 week training program.
Here is how this past week of training breaks down:
Swim - 10,100 yards, 3:58:09
Bike - 100.24 miles on trainer and roads, 6:00:18
Run - 32.40 miles, 6:31:32
Other - stretching specific or other training workout, including race transition times, 0:30:00
Overall training time: 16:59:59
Yes, that was my actual total time. Just think I could have a 17 hour week if I only worked out 1 second longer. ;-) This week was my third-longest workout week in terms of time trained, although this was definitely a better week than the second-longest week of training time.
This was another good week in terms of how I felt about my overall performance in training. I felt I was stronger and faster in each sport this week--even when my bike training ride on the race course was into a strong wind I was able to hold my goal pace without blowing up my heart rate. I definitely went through this last build week tired most of the time, but I was still able to find the effort level to put out good workouts for those times where I was exercising. I did have a one hour bike workout that I canceled due to tiredness early in the week, but aside from that it was a good week. Mostly it was the rest of my life that had to deal with the "tired all the time" version of me.
Next week is the beginning of the pre-race taper period. I am so excited that I can hardly believe the race is finally getting here!! Of course, I already know my coach's thoughts of a pre-race taper are far more active than what I would schedule--then again she has gotten me this far, so I will be staying on-plan through the race.
I can tell that I am far from the only one concentrating on the short time left before race day. Yesterday there were quite a few others riding most or all of the Ironman Texas bike course, and I had the opportunity to chat with a few other cyclists from around the greater Houston area. Today I ran with some local friends on a good portion of the Ironman Texas run course and saw a lot of runners dressed in various tri gear practicing their on-course running.
Only 20 days until Ironman Texas.....
.....and I am ready!
Sunday, May 1, 2011
Saturday, April 30, 2011
April Training Recap
Here is my recap for a very tiring month of April which was, as expected, even more tiring than the month of March.
Total Swim Distance 38,740 yards (22.01 miles) in 15:02:46
Total Bike Distance 431.09 miles (including spin bike sessions) in 27:40:40
Total Run Distance 100.93 miles in 20:38:17
Total Training Distance 554.03 miles (wow!)
The end of April nearly coincides with the end of the main portion of my training program with the pre-race taper beginning after the May 1st run workout. Next month's schedule begins with tapering my way into the Ironman Texas race. Part of me feels like it is about time the race got here and part of me can hardly believe it is almost here. My main observation about my April training is that even though I was quite often tired, I also seemed to be able to find the energy to put together faster workouts.
Instead of an end of month summary for May, I hope to post a summary for the 20 week training program which began on January 1, 2011.
21 days left until Ironman Texas....
Total Swim Distance 38,740 yards (22.01 miles) in 15:02:46
Total Bike Distance 431.09 miles (including spin bike sessions) in 27:40:40
Total Run Distance 100.93 miles in 20:38:17
Total Training Distance 554.03 miles (wow!)
The end of April nearly coincides with the end of the main portion of my training program with the pre-race taper beginning after the May 1st run workout. Next month's schedule begins with tapering my way into the Ironman Texas race. Part of me feels like it is about time the race got here and part of me can hardly believe it is almost here. My main observation about my April training is that even though I was quite often tired, I also seemed to be able to find the energy to put together faster workouts.
Instead of an end of month summary for May, I hope to post a summary for the 20 week training program which began on January 1, 2011.
21 days left until Ironman Texas....
Wednesday, April 27, 2011
Hitting the Training Wall
I am hitting the end of the final build phase of my training this week--and I sure can feel it. I feel as if I have hit a wall and am still pushing to go right through it.
It's no longer just waking up tired most of the time, these last two weeks I have slept through my alarm more than once (and had to move a morning workout to a time later in the day). However, when the actual workout comes along, I seem to have no problem setting aside (mentally and physically) everything else in order to put together a quality workout.
I go through these strange phases where I have no hunger, and then am starved to the point of almost not being able to be satiated, and then go a long period without being hungry again.
After several weeks of feeling just about perfect I seem to be having the occasional aches and pains that are fairly typical of training. If anything I should probably be surprised that my body has held up this well for this long. Over these last few months I have gotten my body into the best conditioning it has had for close to 20 years, if not a few years longer, and have had a minimal amount of problems along the way. However, I may be reaching as far as I can go before the cumulative effects of my training program begin to weigh me down. My response this week has been to pull out any trick I can think of to help out--squeeze in some more sleep, greater use of compression gear, ice bath, whirlpool treatment, massage appointment later this week food overall and eating more quality. In addition, my coach and I have selectively skipped a couple workouts to try to avoid hitting that over-training point that might cause actual injury. I should also try to keep in mind the positives I have gained over this training period already. These include making new friends and training partners, losing 20-25 pounds that moved me off of a stubborn weight loss plateau that I had been near previously and gaining great confidence in my abilities to swim, bike and run anywhere at anytime.
Next week starts my pre-race taper period. Although my training will start to reduce, I suspect it will hardly be a restful week. More likely it will just be a bit less intense and not quite so long as recent weeks, but that is still a start.
I think the key thing for me to remember right now is that my training is mental preparation as well as physical preparation. Theses tough periods will help make sure that I have the right mental preparation for a long race day. How long? Well, that is a question that will be answered in 24 days......
It's no longer just waking up tired most of the time, these last two weeks I have slept through my alarm more than once (and had to move a morning workout to a time later in the day). However, when the actual workout comes along, I seem to have no problem setting aside (mentally and physically) everything else in order to put together a quality workout.
I go through these strange phases where I have no hunger, and then am starved to the point of almost not being able to be satiated, and then go a long period without being hungry again.
After several weeks of feeling just about perfect I seem to be having the occasional aches and pains that are fairly typical of training. If anything I should probably be surprised that my body has held up this well for this long. Over these last few months I have gotten my body into the best conditioning it has had for close to 20 years, if not a few years longer, and have had a minimal amount of problems along the way. However, I may be reaching as far as I can go before the cumulative effects of my training program begin to weigh me down. My response this week has been to pull out any trick I can think of to help out--squeeze in some more sleep, greater use of compression gear, ice bath, whirlpool treatment, massage appointment later this week food overall and eating more quality. In addition, my coach and I have selectively skipped a couple workouts to try to avoid hitting that over-training point that might cause actual injury. I should also try to keep in mind the positives I have gained over this training period already. These include making new friends and training partners, losing 20-25 pounds that moved me off of a stubborn weight loss plateau that I had been near previously and gaining great confidence in my abilities to swim, bike and run anywhere at anytime.
Next week starts my pre-race taper period. Although my training will start to reduce, I suspect it will hardly be a restful week. More likely it will just be a bit less intense and not quite so long as recent weeks, but that is still a start.
I think the key thing for me to remember right now is that my training is mental preparation as well as physical preparation. Theses tough periods will help make sure that I have the right mental preparation for a long race day. How long? Well, that is a question that will be answered in 24 days......
Sunday, April 24, 2011
IMTX Training Week 16
This was Week 16 of Ironman Texas Training. This week is to be the next to last of my heavier training weeks before entering the taper period.
Here is how this past week of training breaks down:
Swim - 10,400 yards, 3:52:18
Bike - 94.20 miles on trainer and roads, 5:12:31
Run - 24.82 miles, 5:19:32
Other - stretching specific or other training workout, including race transition times, 0:00:00
Overall training time: 14:24:21
This was my best week so far in terms of how I felt about my overall performance in training. I felt I was stronger and faster in each sport this week--I even swam 700 more yards more than last week in less time this week. I really would have thought that my overall time for training would have been higher, but I think a large part of that is that almost every workout was done in less time than expected this past week. In some ways I really feel like everything is beginning to come together for me in this training program! I am still frequently tired, but I seem to be able to dig down inside and find the strength to pull out the effort needed for each workout. Fortunately, I am also feeling generally healthy as I have gotten to this point; I have occasional aches and pains, but no real injuries.
Still it was not a perfect week, I missed a bike workout early in the week when I was so tired I slept through my alarm the second day in a row (fortunately I managed to get up a bit late the previous day and still got that workout in). I think my coach took this as a sign that I needed the rest and did not want me to make it up later in the week. Best of all, I was still able to schedule around my anniversary and have a great night out with my wife, who had been very tolerant of my training schedule so far even though I know she would like to see more of me these days.
Next week is the last building training week of my program before beginning the pre-race taper period. I am so excited that I can hardly believe the race is finally getting here!!
I am 80% done with my training and have 27 days until Ironman Texas.....
Here is how this past week of training breaks down:
Swim - 10,400 yards, 3:52:18
Bike - 94.20 miles on trainer and roads, 5:12:31
Run - 24.82 miles, 5:19:32
Other - stretching specific or other training workout, including race transition times, 0:00:00
Overall training time: 14:24:21
This was my best week so far in terms of how I felt about my overall performance in training. I felt I was stronger and faster in each sport this week--I even swam 700 more yards more than last week in less time this week. I really would have thought that my overall time for training would have been higher, but I think a large part of that is that almost every workout was done in less time than expected this past week. In some ways I really feel like everything is beginning to come together for me in this training program! I am still frequently tired, but I seem to be able to dig down inside and find the strength to pull out the effort needed for each workout. Fortunately, I am also feeling generally healthy as I have gotten to this point; I have occasional aches and pains, but no real injuries.
Still it was not a perfect week, I missed a bike workout early in the week when I was so tired I slept through my alarm the second day in a row (fortunately I managed to get up a bit late the previous day and still got that workout in). I think my coach took this as a sign that I needed the rest and did not want me to make it up later in the week. Best of all, I was still able to schedule around my anniversary and have a great night out with my wife, who had been very tolerant of my training schedule so far even though I know she would like to see more of me these days.
Next week is the last building training week of my program before beginning the pre-race taper period. I am so excited that I can hardly believe the race is finally getting here!!
I am 80% done with my training and have 27 days until Ironman Texas.....
Sunday, April 17, 2011
IMTX Training Week 15
This was Week 15 of Ironman Texas Training. This week was leading into the big groups training ride of the IMTX bike course this weekend. Presently, I am in the peak training period for the 20 week IMTX training program.
Here is how this past week of training breaks down:
Swim - 9,700 yards, 3:54:31
Bike - 134.0 miles on trainer and roads, 8:13:05
Run - 30.44 miles, 6:20:25
Other - stretching specific or other training workout, including race transition times, 0:00:00
Overall training time: 18:28:01
This was my biggest week so far in terms of total training time, as well as training time and distance for each event, excepting 1 week where my swim distance was slightly longer by 900 yards. The big items this week were my longest run to date in the program, 17.52 miles on Thursday, and then Sunday's ride of the IMTX bike course (aka the "Got 112?" event). I went into the ride with a goal to ride in heart rate Zone 2 as much as possible, which I did almost exclusively. I also hoped to be able to ride close to 7 hours, which I did at 6:58:46.
Next week won't be much easier. I will have slightly reduced workouts overall, however they culminate in my second longest swim on Friday afternoon, and then follow-up with a 75 mile bike/8 mile run brick workout on Saturday. On the plus side I do get Easter Sunday off as a rest day and a relatively easy day on Thursday for my anniversary.
34 days until Ironman Texas.....
Here is how this past week of training breaks down:
Swim - 9,700 yards, 3:54:31
Bike - 134.0 miles on trainer and roads, 8:13:05
Run - 30.44 miles, 6:20:25
Other - stretching specific or other training workout, including race transition times, 0:00:00
Overall training time: 18:28:01
This was my biggest week so far in terms of total training time, as well as training time and distance for each event, excepting 1 week where my swim distance was slightly longer by 900 yards. The big items this week were my longest run to date in the program, 17.52 miles on Thursday, and then Sunday's ride of the IMTX bike course (aka the "Got 112?" event). I went into the ride with a goal to ride in heart rate Zone 2 as much as possible, which I did almost exclusively. I also hoped to be able to ride close to 7 hours, which I did at 6:58:46.
Next week won't be much easier. I will have slightly reduced workouts overall, however they culminate in my second longest swim on Friday afternoon, and then follow-up with a 75 mile bike/8 mile run brick workout on Saturday. On the plus side I do get Easter Sunday off as a rest day and a relatively easy day on Thursday for my anniversary.
34 days until Ironman Texas.....
Monday, April 11, 2011
Richard's Laws of Training
Being 100 days into my 20 week (i.e. 140 day) training plan, I have had a lot of time to dwell on my training--although most of that dwelling on my training has been during my training as my mind wanders beyond the workout that is underway. During this time I have developed my personal Laws of Training, which were unwritten until now. As I inadvertently quoted one of them to my training coach today, I figured it was time to put them into writing.
Richard's Training Law 1: Don't be afraid to question the coach.
The coach is not God and therefore above being questioned, whether it is because I happen to disagree with what was assigned or (more likely) I just want some clarification on the goals/purpose of the workout.
Richard's Training Law 2: Be willing to change the workout when necessary.
I am the one paying the coach. It is my decision to do the workouts planned by the coach how I see fit based on how I feel and the other conditions in my life. However, I must also remember that going "off plan" is not to be done lightly as I then lose the benefit of the coach's experience and training.
Richard's Training Law 3: Don't be afraid to succeed.
Just because a workout looks hard or goes beyond what you might expect is your limit is no reason to not try to do it. In this way the fear of failing to succeed in a tough workout could actually prevent you from expanding your personal limits through new and unexpected successes.
For what it's worth, it was # 3 that I quoted to my coach today as I was assigned a swim workout beyond any distance that I have completed to date. In the end, I completed the 4700 yard swim in 1:47:31, which was also a good bit faster than I would have expected.
Richard's Training Law 1: Don't be afraid to question the coach.
The coach is not God and therefore above being questioned, whether it is because I happen to disagree with what was assigned or (more likely) I just want some clarification on the goals/purpose of the workout.
Richard's Training Law 2: Be willing to change the workout when necessary.
I am the one paying the coach. It is my decision to do the workouts planned by the coach how I see fit based on how I feel and the other conditions in my life. However, I must also remember that going "off plan" is not to be done lightly as I then lose the benefit of the coach's experience and training.
Richard's Training Law 3: Don't be afraid to succeed.
Just because a workout looks hard or goes beyond what you might expect is your limit is no reason to not try to do it. In this way the fear of failing to succeed in a tough workout could actually prevent you from expanding your personal limits through new and unexpected successes.
For what it's worth, it was # 3 that I quoted to my coach today as I was assigned a swim workout beyond any distance that I have completed to date. In the end, I completed the 4700 yard swim in 1:47:31, which was also a good bit faster than I would have expected.
Sunday, April 10, 2011
IMTX Training - Weeks 13 & 14
Due to my other blog posts last week (and my busy schedule) I am reporting on the last 2 weeks of training in this single blog post.
Two weeks back was Week 13 of Ironman Texas Training. This week was leading into the Kemah International Triathlon on the last day of the training week.
Here is how this past week of training breaks down:
Swim - 7,640 yards, 2:56:17
Bike - 47.8 miles on trainer and roads, 2:45:34
Run - 19.2 miles, 3:36:01
Other - stretching specific or other training workout, including race transition times, 0:44:49
Overall training time: 10:02:41, which includes race time.
If it were up to me, I would have put together a regular training week and gone through the motions of the race at the upper end of my heart rate training zone and been happy to call it practice. However, my coach had other ideas. She assigned me a decreasing schedule for the week leading into the race, and then told me to "go for it!" I did as she told me and was happy with a 12+ minute PR, over 10 minutes of which was improved run time--not to mention setting a 10K run PR on the run portion of the triathlon.
Week 14 began with some recovery time as I got back into training following the race at Kemah.
Swim - 6,100 yards, 2:25:17
Bike - 102.55 miles on trainer and roads, 6:29:47
Run - 12.0 miles, 2:40:50
Other - stretching specific or other training workout, 0:15:00
Overall training time: 11:50:54
Generally speaking, I end this week feeling much better than I started it. My coach dropped one running workout due to my fatigue levels late in the week. I also got a bit more rest when I had to cut my Sunday long run from 10.0 miles to 7.25 miles due to a minor emergency at my father's house (a plumbing repair which I was able to remedy for him). I considered a second run later in the day to finish out my 10 miles, although in the end I decided not to do so as I would hate to push myself and cause an inadvertent injury.
So, now I am heading into Week 15 looking at my longest training week yet. Among this week's assigned workouts are my longest run to date for this program (17 miles) and another 112 mile bike ride--this time a semi-supported team bike ride on the entire IMTX course. I guess you will have to check back here in a week to see if I survive!
41 days until Ironman Texas!
Two weeks back was Week 13 of Ironman Texas Training. This week was leading into the Kemah International Triathlon on the last day of the training week.
Here is how this past week of training breaks down:
Swim - 7,640 yards, 2:56:17
Bike - 47.8 miles on trainer and roads, 2:45:34
Run - 19.2 miles, 3:36:01
Other - stretching specific or other training workout, including race transition times, 0:44:49
Overall training time: 10:02:41, which includes race time.
If it were up to me, I would have put together a regular training week and gone through the motions of the race at the upper end of my heart rate training zone and been happy to call it practice. However, my coach had other ideas. She assigned me a decreasing schedule for the week leading into the race, and then told me to "go for it!" I did as she told me and was happy with a 12+ minute PR, over 10 minutes of which was improved run time--not to mention setting a 10K run PR on the run portion of the triathlon.
Week 14 began with some recovery time as I got back into training following the race at Kemah.
Swim - 6,100 yards, 2:25:17
Bike - 102.55 miles on trainer and roads, 6:29:47
Run - 12.0 miles, 2:40:50
Other - stretching specific or other training workout, 0:15:00
Overall training time: 11:50:54
Generally speaking, I end this week feeling much better than I started it. My coach dropped one running workout due to my fatigue levels late in the week. I also got a bit more rest when I had to cut my Sunday long run from 10.0 miles to 7.25 miles due to a minor emergency at my father's house (a plumbing repair which I was able to remedy for him). I considered a second run later in the day to finish out my 10 miles, although in the end I decided not to do so as I would hate to push myself and cause an inadvertent injury.
So, now I am heading into Week 15 looking at my longest training week yet. Among this week's assigned workouts are my longest run to date for this program (17 miles) and another 112 mile bike ride--this time a semi-supported team bike ride on the entire IMTX course. I guess you will have to check back here in a week to see if I survive!
41 days until Ironman Texas!
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