|Salt loss? I would have been hyponatremic without supplementing all the water I took in on Sundays run...|
"I like you. I'll gladly sit down and have dinner with you after the race. But when the gun goes off, I pretty much hate you, and I want to stomp your guts out. That's racing." -J Rapp
"Have faith- trust in the plan - the breakthrough will come. I promise. " Woo
“The only time you can be brave is when you’re afraid.”
Monday, April 23, 2012
Wednesday, April 11, 2012
Here's my McGyver trick for those times when you run over a Budweiser bottle, slashing your tire out in the middle of no where at mile 80 of your saturday ride: take an EMPTY Gu packet and line the inside of the affected area...you can even use the last remnants of the gel to keep it in place. It is that absolute perfect width to cover the entire tread from bead to bead. I rode 10 miles on this and did not feel the gash once. So all you need is one Gu packet, 1 tube, and 1 CO2!!!
|Danger Will Robinson!!|
|McGyver to the rescue!!|
So on with the season already!
I'm a little late getting to the party this year---it's mid April and still not a race to put on the Results tab. By design, my plan this year is simple: to race less, and to not race year round. I needed and will need more recovery! But just because I haven't raced doesn't mean I've been sitting back drinking Mochas and Coronas ;-) It's been a great late winter, early spring, and the training has gone almost perfect. But it has been a completely different approach than my 3 other Ironmans. Both IMAZ 2010 and Kona 2011 were built on Z2 training---tons of it! 6 hours on the bike was the norm, 2+ hour Z2 runs were as well; swimming, well, is swimming.
I'm 5 weeks out from raceway, so you would think a 70.3 this coming weekend to test the engine would be perfect, right? Well, I think I know how to race, know the feel of it, comfortable with the swim start...so we are skipping it in lieu of a last build period. Instead of wasting a weekend prepping for a race, the log is as follows:
(please know this is just a snapshot...there is more to it than these descriptions...Chris is okay with me sharing a snapshot, but this is the only one you will see me post...)
Monday April 9: 1:45:00 bike....includes hill repeats: 6 x 4' at 40 cadence
Tuesday April 10: 3900 swim + 1:20:00 run with 14 x 400 included at 6:00 pace or faster
Wednesday April 11: 3800 swim
Thursday April 12: 2:00:00 bike...includes 2 x 15' in Z3, 95 cadence and 2 x 20-30' climbing, 1st half high Z3, 2nd half Z4
Friday April 13: 1:15:00 hilly trail run....hills in Z4
Saturday April 14: 3800 swim + 5:00:00 bike, with 2 x 30' high Z2, 3 x 15' Z3 (all 95+ cadence), then, starting in Z3, increasing cadence into Z4, then hold for 2-4', then let it come down to low Z3, then repeat 4 times.
Sunday April 15: 2:00:00 ride with 1 hour in Z3 + 1:50:00 progression run: 3 x 25' increasing HR ~5 beats per rep, starting at IM pace
Monday April 16: rest...
Tuesday April 17: 1:25:00 run with 6 x 1 mile repeats (sub 6 pace) + 3900 swim
Wednesday April 18: 1:45:00 bike....includes hill repeats: 6 x 2.5' minutes at 40 cadence
Thursday April 19: 3500 swim + 2:00:00 Bike 4x 12' of Z3 at 90-100 cadence. Then, uphill - 2x 25 at Z3 climbing alternating cadences
Friday April 20: 4000 swim + 1:15:00 run with middle 45' at HIM pace
Saturday April 21: 5:30:00 bike..... includes 2 x 20' high Z2, 3 x 15' Z3 (all 95+ cadence), 8 x 4' in high Z3/Low Z4
Sunday April 22: 1:30:00 EZ spin + 2:30:00... run 20' warm up then 3x4mile progression with 1 mile easy jog in between. 4 miles increase speed by 20 sec per mile - so start at marathon pace from IM and build.
long warm down at Z2 HR
Both weeks are less than 20 hours, but packed with hard work at very important intensities on varied terrain...
So, how happy do think I will be at mile 20 of the run on Sunday April 22? Or, how many calories will I need to ingest to keep my weight from dipping!!! This build would have been hugely affected by racing Marquee, and the fitness I will gain by sticking to this plan???? Let's hope for a good day on May 19th ;-) I think it was a no brainer to skip Marquee---racing is fun and all, but nothing compares to competing in an Ironman at your absolute best ;-) The race is always a celebration of the training you have gone through to get to the line ;-)
If this isn't enough for one damn long blog post, here's the last piece...for this week...
Jenny and I have agreed that after this year, Ironman will take a back seat to family life. I need a break, my family needs a fully functioning papa and husband to be home more, and I need to be home more---it is just that simple. The days are numbered before riding away from the house for a 4+ hour ride will leave me with heart ache. As I have said before, Jenny is amazing, but I know this all adds up...and when your little girl is saying "Papa don't go!!!" you just have to put your head down and get it done, but that will only work for so long, and it is not just because they need me, it is because I need them...
Competing in Ironmans and trying to be an elite competitor in the Age Group ranks can and is overwhelming for the entire family, and I am actually really excited for life post-Ironman. Jenny may want to kick me out of the house if I am around more...only time will tell! Reading between the lines, IM Texas is giving it "one last go"....