The plan, faith, and judgement calls

It’s been a tough week so far. Being only the third day of the week, I’ve had some real highs and some real lows. The highs being my run last night – 21 miles in ~2:37; that’s moving. The lows – being the huge amount of fatigue that I’m carrying from last week and earlier in the season is catching up with me. Normally this heavy tired, worn out feeling wouldn’t bother me to much, but Mary is not feeling very good and is probably coming down with a cold. With me in this beat down state my immune system probably isn’t as strong as it needs to be to fight off something. As a result I took yesterday morning off – planning to do the swim today instead. However, this morning I followed my normal Wednesday routine of sleeping in – so I basically just wrote off an hour of swimming.

This is an area where I think I’ve really grown over the last two years – in my ability to react to how I’m feeling or take preventive actions to ensure that I’m able to continue training. In 2005 when I first started doing Ironmans, I would have never skipped a workout, in fact in the 9 months before my first Ironman I really only remember taking 1 workout off. While I’m definately not taking workouts off just because now, I’m much more flexible in my adherring to my plan. I definately miss more workouts then I’d like, but I have faith that I’m doing the work I need to, which let’s me make the judgement call to drop a workout in order to gain in the long run.

After all, it doesn’t make alot of sense to cut out some sleep to get an hour swim in – get sick and miss my Sunday brick. Missing the Sunday brick due to illness would be a much bigger loss then the hour swim.

Anyways here’s what’s in store for the rest of the week:

  • Today: 2 hour aerobic ride + 30-45 minute run
  • Thursday: 1 hour swim and a 2 hour ride + 30 minute run
  • Friday:10 mile tempo run and a 2 hour ride
  • Saturday: 1 hour swim, a 5k running race, and a easy spin
  • Sunday: 5.5+ hour ride + ~1 hour run (the weather looks like I’ll be able to head outside!)

Stay healthy!

Some extra sleep

Was supposed to do a swim this morning, but I decided to sleep in this morning, and do the swim tomorrow. I was extremely worn down last night – so I just needed to get some rest. I think it will make for a better run tonight.

Yesterday I had a great swim 4,900 SCM – considering my workout on Sunday – I was really happy with my performance in it – I hit a wall in the last 500 meters. Tonight I have a 2:45 run planned, which should equate to a 21ish mile run.

It should be pretty good, a little cold tonight, but I think it will be OK!

A perfect week!

The week ending March 4th, was a awesome week for me training wise. It topped the scales at a little over 25 hours total volume. Here’s how it broke down:

  • Swim: 13,850 SCM – 4:20
  • Bike: 237 miles – 13:20 (all on the trainer)
  • Run: 40 miles – 5:32
  • Strength/Flexibility: 2:09

This was a great confidence boost for me as it’s the first week since late december that I’ve really nailed everything. Some highlights of last week: a very, very solid 2 hour ride on Saturday (Spinervals Aero Base Build Compliation), I also did a short run (4mi) and a swim on Saturday

Sunday was my big day of the week – I ended up doing 5:40 on the trainer, passing the time with Coach Troy on The Hardcore 100, it was plenty hard. As a whole the ride was a great aerobic workout, great to set you up for a run – but he ends it with a handful of 1 minute and 30 second full on sprints – crazy hard stuff. The type of things that makes you really not want to run afterwards. It was probably the best long aerobic ride I’ve had this winter. I started off a little worried that I wasn’t recovered enough from the few days before when in the first 2 hours or so I had a little bit of lightheadedness/dizziness and was having a hard time getting my HR above 105 (low even for me). I stuck with it though, shoving down gel, cliff bars, and gatorade and finally at around 2.5 or 3 hours into it, my heart rate finally started to come up. I ended up averaging 18.1 mph on the trainer. I topped it off with a 5.7ish mile run that started and ended fast but had about 10-15 minutes in the middle at kind of a hobble pass as I tried to get to a rest stop (it’s hard to find a nice private place in the winter when there are no leaves on the trees and you are wearing a nice neon yellow jacket.

All in all it was a great week, topped off with an awesome workout – if the next two weeks are like this last one, I’m very confident that Arizona will be a blast!

Bonking

Had a decent workout last night, and a great swim this morning. Last night I did 2 hours on the trainer followed by a 30 minute run. Both were at a very easy pace – which was good because I had a very hard time elevating my HR, I think I was still pretty tired from Tuesday nights run. I also came pretty close to bonking on the workout last night, I got off the bike and felt very shakey – so I down a can of coke really quick (it wasn’t flat so it caused a little bit of problems on my run…). The run sucked – between being nasty out – it was raining/sleeting out, I just didn’t want to be out there – a very negative mental attitude.

My swim this morning was much better – did a little over 3,000 SCM in just under an hour:

  • 6×150 @ 2:15
  • 6×125 @ 2:00
  • 4×100 @ 1:30 (Cut two out since it was icy outside and I needed to get home)

Planning to do a 1:15 or so trainer ride tonight – high intensity – plus no RUN!!!! Yeah!

Happy March!!!

Last Day of February

Well it’s crunch time – not for training, but for my website, since tomorrow is a new month, the blog archive feature will kick in, and all of these posts will disappear from the main page and Feburary, 2007 will show up in the archive box to the right – that’s all well and good except I don’t have the archive display code working, so you won’t be able to go back and read them! Yikes – guess I have to fix that tonight!

In other things, had a great day of training yesterday – an IM swim practice in the morning followed by a 2:30 run.

The run was probably one of the best I’ve had recently – I started out at a easy-mod pace (Sub 140 HR) – which translated to 7:40 mpm or so. It’s actually a pretty fast pace, but the effort was very easy and very aerobic. At about the 13 mile mark I swung past my house and got some more water, and went back out to finish up the last ~45 minutes or so. I cranked off a 10k in that time, for a total of about 19.4 miles in 2:35, with a running time of about 2:25 or so (had a bathroom emergency, a couple long stop lights, and a fluid refill/jacket change) – for an overall average of sub 7:30. The last 10k was hard.

An easier day today – sleep in late for my morning workout, and a nice ~2 hour spin on the trainer followed by a 30 minute run. Should get me ready for some good intensity tomorrow!

After my run last night, I’m pretty confident that I’ll be able to run a 3:20 IM marathon assuming a properly paced bike, paired with good hydration and nutrition! (Last year my long runs were ~7:50 mpm at the same HR, and I ran 3:28)

Why a website?

I was visiting a website today, that of another amatuer triathlete Mark Gingrich, and I remembered a thread on TNO (Trinewbies) a while back, where Mark was hasseled pretty badly for having a nice website, and claiming to be an elite triathlete. While I may or may not consider Mark an elite triathlete (We’d give each other one heck of a race), I got to thinking about what people may think of my website, and what it says about me.

First and foremost I have a website because I am a geek, and it is basically required. That said that doesn’t mean I have to have one about triathlons. To me however, I feel the need to have a website dedicated to the triathlon side of my life, it’s one of my passions, and considering I spend 15-25 hours a week on it, I need to document my thoughts, feelings, and results – mostly for my own reasons, but partly because it’s fun to throw thoughts, numbers and other stuff out there and see what others make of it when they stumble on it.

Take Skudd, here you’ve got an average dude, out there just blogging about his life, and how somedays it’s great and other days it sucks. Imagine the value of being able to look back and see what you though on this day, or did on this day, or felt after this race.

That’s why I have a personal triathlon website!

Long swim

Monday is my “recovery day” and my long swim day. I do a 90 minute swim or so and try to get in about 5k SCM in that time. This morning I did two main sets:

  • Main Set #1
    • 4×150 @ 2:15
  • Main Set #2
    • 2×200 @ 3:00
    • 2×400 @ 6:00
    • 1×800 @ 12:00
    • 2×400 @ 6:00
    • 2×200 @ 3:00

Made for a pretty good workout, I’m pretty tired this evening, part of that stems from the fact that I feel like I might have a bit of a cold coming on – to bed early tonight – especially with the week I’ve got lined up.

Crank choice

About a month ago I made the decision to go ahead with my training and race Ironman Arizona on my powercranks. In the back of my mind a small amount of doubt over this decision has crept in – some of it related to “Am I faster on them”, “Can I ride 112 miles strongly on them”, “Can I ride 112 miles in aero?”, etc. As I wrote earlier this week, I was going to do a test to try and have the choice be easy – unfortunately the results of the test weren’t straight forward and conclusive.

From a power perspective, according to the Kurt power formula, on a workout that consisted for a 20 minute, 15 minute, 10 minute, and 5 minute intervals, progressing in effort – the middle two intervals were identical, with the first and last intervals siding on Regular Cranks. So definately not a straight choice.

After talking about it a little with my wife, I think I am going to race (and execute the remainder of this training cycle) using standard cranks. I made this choice based on a couple reasons:

  • Aero and comfort – I am more comfortable on the bike with standard cranks
  • Power is a wash
  • Confidence
  • Familiarity of riding on the road with them

Once I get done with Arizona, I’ll figure out how to work the PC’s back into training/racing plan – if I had a second bike it’d be easier, but I don’t so it will be a bit of a challenge.

More later

Great weather

It’s amazing what a short stretch of nice weather will do for your mental state. We’ve had a couple nice days here in Milwaukee – nice enough to ride outside. So for the first time in over a month I was able to suit up and go for a ride outside. It wasn’t the fastest ever, but I enjoyed it like not other – the wind in my face, real road beneath the wheels – much, much more enjoyable then the trainer

Bad part is they are saying that the weather is about to get nasty again, so I might be back on the trainer for a bit, fortunately Daylight Savings Time starts, March 11th this year, so the sun will start setting around 7:00 pm; which gives me enough time to do my weeknight rides outside. As long as it’s not sloppy out I’ll be slogging it out there come March 14th!

This week – A OK

So far training this week has been A-OK. It’s a rest week for me, so I don’t do anything super long, but most of my other workouts are the same. Last night was beautiful, about 35 degrees (F), which for February in Wisconsin, is awesome. Did an 8 mile run in 59:18 – which is 7:24 mpm, which is really good.

Had a great swim this morning did 3,400 SCM – with a main set of 4×500 on 7:30 (did the first on 7:20) – held between 6:55 and 7:01 for all of them, doing a short bike ride tonight with a six mile or so run – I’m moving my time trial test to tomorrow.

Actually, I’m thinking about just skipping it, and having faith that things will work out.

Other then that not to much else, today is the first day of Lent and I’m going to give up Ice Cream and snacks at work! That’s going to be tough