14 November 2017

Training Update - Race Week!

Here's a final training update for the lead up to Ironman Arizona. As usual, feel free to NOT read:
I haven’t posted since getting sick at the same time my taper was to start. Here’s what’s up, sans training totals.

I usually taper for 3 weeks leading into an Ironman. 3 weeks out usually begins with a small reduction. Unfortunately I came down with a cold that Sunday and needed to take days completely off. Monday I gave a 90 minute Facebook Live talk on the Arizona race and had good attendance for it. Feeling better Thursday, I got in the pool and felt like I was swimming through mud. Pulled the plug and waited until Friday to try again. Picked up training where I left off, though felt a little more fatigue. I had a mental math mileage miscalculation on Sunday and rode more than intended – 98 miles.

Last week (2 wks out) went well, getting all but 1 ride and 1 brick run in. I also spent this past weekend getting the bike ready to race. Race wheels, brake pads, and hydration system all needed to be mounted. It should be ready to tear up the 112 miles come Sunday, fingers crossed.

This is the final week of training. I’m feeling a little fatigue still, likely because of being sick but not certain. I’m backing off more than I’d like in the hope of being well-rested for Sunday.

Training, packing, and taking care of last minute stuff always takes more time than I expect. I have stuff everywhere as I 'stage' everything I'm taking. Clothes for day-to-day, race nutrition measured out and sorted, race stuff into separate piles for bagging, travel food, etc. Garmin stopped working yesterday so replaced the batteries. Didn't have what I needed for the race wheels so got that stuff. Bike wasn't working right yesterday so John at Revolution Bike put it right. As I waited some guy came in on a bike dressed in Tinley gear. That company was bought out in the '90's by Reebok so it seemed weird. Of course, when he spoke to the bike mechanics... it was Scott Tinley himself.

Linda, my mom, and I will drive out on Thursday morning. The weather is predicted to be beautiful, actually a little warmer than usual. I say, "Bring on the heat." Will head straight to the expo to check in and get my packet before we head 5 miles down the freeway to Mesa, Arizona. I’ll miss both of my sons and Courtney this year as they won’t be able to be there this time.

I have no predictions on how the race will go. Training has been unconventional for me this time. I have goals, which I’ll post later for anyone who cares. This will be Ironman #10. 

30 October 2017

Training Update - 3 weeks to Ironman Arizona

TRAINING UPDATE – 3 WKS TO GO 10/29 Sunday
Feel free not to read this update!
There are now 3 wks until IMAZ. I didn’t post last week so this one is combined update.
Beeline Hwy

I spent the previous weekend (Thursday night thru Mon) in Tempe, Arizona to coach at AZ 70.3 and to help with the Team Challenge IronTeam. I did a long ride on Friday on the IMAZ bike course, doing 5 loops plus on the Beeline Hwy 112 mi).
Tempe Towne Lake


On Saturday afternoon I put in 17 miles on the run course. These were definitely hotter workouts than what is likely in mid-November. It was great to have the opportunity to train on the course and focus on what’s required to have a successful race. That said, it also cut into some of the training I normally would have done. After my bike tune-up earlier in the week I had problems in AZ but made it work.

This past week went mostly well, though lost some bike time taking the bike back for more work. Got in a long brick ride (107mi/4mi) on Sat. and put in 15 miles on Sunday.
Harbor Island, looking towards Coronado Bridge and downtown
Unfortunately the allergy symptoms I was feeling turned out to be a cold and fever. This week’s plans are very fluid as a result. I expect to have to take 3 days off completely to try to rest and recover. It’s not ideal after so many good training days but it’s what’s required. Looks like a slightly unconventional taper for me during the final 3 weeks.

HEALTH STATUS: Aside from the cold, I added the 2nd antibiotic (Flagyl) back at the start of the week (due to colitis related issues) and my symptoms seem to have gotten back under control – I hope to cycle off of it and then go back on during race week; lower back mild pain (mostly unchanged); right foot plantar f-ing-itis is about the same but being managed.

TRAINING TOTALS
4 wks to go – 19:24
Swim – 3h14min, 12,180yd (longest=4380)
Bike – 9h03min, 159 miles (longest=107)
Run (including 1 brick) – 6h16min, 33.5 miles (longest 15.1)
Strength Training – only 50 min

5 wks to go – 18:42
Swim – 3hr01min, 10,475yd
Bike – 8hr30min, 159 miles
Run – 6h06min, 32.9 miles (longest 17)
Strength Training 1:05

6 wks to go – 22:34
7 wks to go – 19:23
8 wks to go – 20:39
9  wks to go – 23:29
10wks to go – 14:16
11wks to go – 08:47
12wks to go – 18:29
13wks to go – 17:43
14wks to go – 16:54
15wks to go – 14:58

16wks to go – 12:58

16 October 2017

Training Update - 5 wks to Ironman Arizona

TRAINING UPDATE – 5 WKS TO GO 10/16 Monday
Feel free not to read this update!
There are now 5 wks until IMAZ. This week’s training was about pushing the envelope. Got at least a 5700 yd swim in at Ventura Cove on Wed. And then the weekend…

I “sacrificed” watching Kona all day (until the final minutes) by coming out to Palm Desert to put in some heavy training Fri-Sun. All thanks go to Linda! Rode 50 miles with hill repeats (not steep) on Friday followed by a 3 mile brick. Saturday was a 112 miles ride. Each ride had at least 4000 ft of elevation gain – definitely not planned for the long ride but I “just rode” and decided where to go as I went. That ride was filled with countless deal making. I got to 60 and wanted to be done. Kept making deals with myself about cutting the ride short. And then getting to the next number and pushing on before making another deal with myself. Eventually I settled on 112 and stopped thinking about how far I still had to go, focusing on getting the next 10 mile increment in while managing calories and looking for water and ice along the final 50 miles – it was sunny, dry, and in the 90’s.

One of the bargains I made with myself was to drop the brick run with an eye towards the long run on Sunday. I also decided I wouldn’t swim. Linda looked up the pool hours anyway and discovered I get the senior discount ($4.50), plus the pool would be set up for 50 meter long course – she’s such an enabler (and so much more)! Swam my 3100meter workout, came home, and did the long run - 16 miles in 80 to mid-90’s sunny weather. I’m feeling like I’m nearly ready for the taper that will start in about 3 weeks.

The big challenge this coming week will be traveling to Tempe to coach at AZ 70.3 and to help with the Team Challenge IronTeam. I’ll be trying to squeeze in a long ride on Fri. and a long run on Monday, plus doing all my swims before I go.

HEALTH STATUS: Dropped back to 1 antibiotic (due to colitis related issues) and my symptoms have stayed under control, plus I want the 2nd med in reserve so it remains effective; rib injury basically healed up; lower back mild pain (unchanged); right foot plantar f-ing-itis is about the same but being managed with stretching, rolling, grinding, and use of the treadmill. My weight has quickly dropped off, especially over the past 2 weeks. I can’t seem to eat enough. I’m lighter than I’ve ever been during IM training.

TRAINING TOTALs
Swim – 3 x, 3h35min, 12,874yd (longest=5,700)
Bike – 3 x, 11h34min, 187 miles (longest=112.1)
Run (including 1 brick) – 4 x, 6h05min, 32.3 miles (longest 16.1)
Strength Training - 1:20
This Past Week – 22:34
7 wks to go – 19:23
8 wks to go – 20:39
9  wks to go – 23:29
10wks to go – 14:16
11wks to go – 08:47
12wks to go – 18:29
13wks to go – 17:43
14wks to go – 16:54
15wks to go – 14:58

16wks to go – 12:58

08 October 2017

Training Update - 6 wks to go

TRAINING UPDATE – 6 WKS TO GO 10/9 Monday
4th training update. Feel free not to read it!
There are now 6 wks until IMAZ. This week’s training was more of a recovery week before a final push before the taper. That meant the long swim, bike, and run were still long but shorter than last week and the weekday work was toned down too. Feeling really good that I’m on the right track and I’m excited for the race.

Got my new wetsuit from DeSoto Sports and it feels great. Took the newer bike in for a tune up and to get the electronic gear set working again. Still riding my 2008 Felt and still enjoying it, especially now that the old saddle is back on it. After my Sunday swim and long run, it was great hanging out with so many Team Challenge Tri people at the picnic potluck.

HEALTH STATUS: Still taking 2 antibiotics due to colitis related issues but will back off to 1 for awhile with the hope that symptoms will cooperate; rib injury from 7+ wks ago is about 98%; lower back mild pain (unchanged); right foot plantar f-ing-itis is a little worse but being managed with stretching, rolling, grinding, and use of treadmill & elliptical.

TRAINING TOTALs
Swim – 4 x, 4h05min, 13,457yd (longest=4,382yd)
Bike – 3 x, 8h30min, 151 miles (longest=90)
Run (including 1 brick) – 4 x, 5h08min, 29.0 miles (longest 13.6)
Strength Training - 1:40
Last Week – 19:23
8 wks to go – 20:39
9  wks to go – 23:29
10wks to go – 14:16
11wks to go – 08:47
12wks to go – 18:29
13wks to go – 17:43
14wks to go – 16:54
15wks to go – 14:58

16wks to go – 12:58

01 October 2017

Training Update - 7 weeks to IMAZ

TRAINING UPDATE – 7 WKS TO GO
3rd training update. Feel free not to read it!
There are now 7 wks until IMAZ. This week’s training was a good one. I forget how it feels to truly be in near-Ironman shape. I’ve gotten more and more lean even while eating “all the food” as they say. You put in more and more work and I think all of that is why some of us begin to feel superhuman. It’s kinda crazy, and a little dangerous, but you really can’t just do ANYTHING. The risk of injury is certainly still there so it’s important to train smart. My long run was moved to Friday and I got in 15 miles on the road – 2nd straight week of long non-elliptical/non-treadmill run. The long ride on Sunday had many interruptions – it was crazy but in the end turned out okay. I wrote up a separate post on it if you care: https://sladefatnomas.blogspot.com/2017/10/long-ride-did-not-go-to-plan.html

HEALTH STATUS: Still taking 2 antibiotics due to colitis related issues; rib injury from 6+ wks ago is about 95%; lower back mild pain (unchanged); right foot plantar f-ing-itis is being managed with stretching and grinding (pain usually minimal).

TRAINING TOTALS…
Swim – 3 x, 2h58min, 10,393yd (longest=3,700)
Bike – 5 x, 10h42min, 180 miles (longest=114)
Run (including 1 brick) – 5 x, 5h44min, 32.0 miles (longest 15.2)
Strength Training - 1:15
Last Week – 20:39
9  wks to go – 23:29
10wks to go – 14:16
11wks to go – 08:47
12wks to go – 18:29
13wks to go – 17:43
14wks to go – 16:54
15wks to go – 14:58

16wks to go – 12:58