June - September update Ironman 9/9

This is why I don't blog... I get too busy and my "to do " list gets so large that even with this item on the list, it ends up being lower on the list. In addition,.. only a handful of people know about the blog,..let alone follow it.

Swim
So I've completed a couple of 2 mile swims and a 2.7 miler ( I swam the long route).

Bike
A couple of 100 mile bike rides, an 85 miler that was a real glycogen deplete!And I did a 150 miler over 2 days.

Run
I've run a 19 miler and 2 twenty milers. The runs always feel good.

One adventure race that lasted 13.5 hours.

Now I need to put everything together for the one day event one week from today.

MY race number is 1902, the weather is looking great.
MY goal,...really, is to finish and be healthy PERIOD. Anything beyond that is just a bonus.
That being said,...here are what I believe my realistic splits to be:

Swim
Best possible 1 hour 40 min  Realistic  2 hours Cutoff 2 hours 20 minutes
Bike
Best possible  6 hours 30 min Realistic 7 hours Cutoff 10 hours 30min including the swim
Run
Best possible 3hours 15min (if not swimming and biking before) Realistic  4:30 -5 hours Cutoff 17 hours for the whole thing!

Start time:
7:00am
9:00am Finish swim
9:10am Transition finish
4:10pm Finish bike
4:20pm T2 finish
8:50pm Finish time - hopefully!!

IM Week 8 Summary May 14 - May20

Can't locate this sheet right now,... I'll update this one later

IM Week 7 update May 7-13

This was a heavy week for me. I weathered the storm, but my long bike ride 51 miles was tough. Legs were just zapped. Thank goodness for a recovery week every 4th week. That means next week a can try to recoup a little.

Week 7 totals:
Swim 6400 meters
Bike 137.9 miles
Run 20.1 miles

IM totals:
Swim 24,650m
Bike 649.0 miles
Run 138.5 miles 

IM Week 6 summary April 30-May 6

More biking outside this week.  Missing a normal swim workout so my swim total was lower than I hoped this week. Also the YMCA is now closed on Sundays, so no swimming for me on Sundays until the bodies of water warm up!!

I love my new ultegra pedals! They are very cool and should have switched earlier. However, I missed clipping in  on two consecutive days and thrashed my left shin both days. Day 1's was worse and caused bleeding. It looked like I was hiding a golf ball under my skin,... but right on the tibial ridge!!  On Thursday I also took a 0 mph crash as a moderately busy intersection. Lots of people witness it.  Light changed and I was able to get stopped, but not unclipped. Once I fell, the upper leg (left) was unclipped but the right was not. It was quite a project to get the foot pinched between the bike and ground to unclip to get the bike off of me.  Just one more reason to like running better,... no one ever falls over at a red light when out for a run!

Week 6 totals:

Swim 3100m
Bike 90.9 miles
Run 22.5 miles

IM totals:

Swim 18,250m
Bike 511.1 mi
Run: 118.4

IM Training Week 5 April 23-29

A great week of workouts. 3 swim workouts, 4 bike workouts and 4 runs. I biked 3 hours on the trainer for my long ride. That was tough and the legs felt shot at 2 hours in, but I made. The highlight of the week and so far in the trainer was a 1600 meter time trial in the pool. I wore the wetsuit and swam it in 38 minute 40 seconds. This was a 12 minute personal best and I felt strong!! The training is already paying off 5 weeks in!!

Week 5 totals :


Swim 5000m
Bike 116.9 mi
Run 22.2 mi

IM Training totals (5 weeks):

Swim 15,150m
Bike 420.2mi
Run 95.9 mi

IM Week 4 summary April 16-22

Volunteered at the Boston Marathon  on Monday , completed my other workouts on the other 6 days. This was the scheduled recovery week. I'll still take and come back harder the next week. Things will get challenging for me for pool time at the Y is only open on  Sundays for one more week.  Last week weighed in at 155 with my lowest body fat in more than 4 years!!

Week 4 totals:


Swim 2400 m
Bike 59.3 miles
Run 16.8 miles

IM Training totals (4 weeks)
Swim 10,150m
Bike 303.3 mi
Run 73.7mi

IM Week 3 Summary April 9-15

A tough week; fought a cold ALL week and was lethargic,... adjusted the workouts down to accommodate the sickness

Week 3 totals:


Swim 1800m
Bike 81.3mi
Run 15.5mi

IM Training totals (3 weeks):
Swim 7750m
Bike 244.0mi
Run 54.9 mi

IM Week 2 summary April 2-8

A busy week, but got in 3 swim workouts,  4 bike workouts and 4 runs.

Week 2 totals:

Swim 3300m
Bike 72.4 miles
Run 23.4

IM training total (2 weeks):

Swim 5950m
Bike 162.7mi
Run 39.4mi

Day 6 and 7 IM

Was supposed to swim and run on Day 6. Pool schedule and my schedule did not mix. So I ran 8.5 miles of hills. Day 7 was a REST day. Thank goodness. Week 1 complete. 23 weeks to go.

Week 1 totals:
Swim 2650 m
Bike 90.3 miles
Run 16.0 miles

Total IM training :
Same

Day 5 March 30- IM Wisconsin

Toughest day yet.

Bike 2:30 on the trainer. 41.9 miles and ran 3 miles later int eh day in 23 minutes.

The bike tore me up. Very sore,..used my gel seat and biking shorts. I need to invest in a new pair of biking shorts soon!!

Day 4- March 29, 2012

Nice swim workout- 1050m with fartleks. Actually felt pretty fast (for me) today.

Bike- 1 hour with power intervals.

Good day

Day 3 Ironman training

I'm following a Matt Fitzgerald program. This makes the most sense to me as a physiologist.

Day 3- Short brick
45 minutes biking (on the trainer again)- 12 miles or so
15 minutes running.

I just ran 2 miles immediately following in 17 minutes. Using the "baskets" on my road bike on the trainer and my biking shoes for the new Triathlon bike.

The first 5 minutes of running after biking is always a strange but neat feeling.

Day 2- March 27 IM

1000m swimming
5.5 miles running

A good day for me. Swimming 1000m was not an easy task for me just a couple of years ago. Still not easy, but tolerable. Running,......piece of cake.

Ironman Wisconsin Day 1 March 26, 2012

Day 1 of my Ironman training.

Weight 155

Swam 600 meters
Biked 1 hour on the training

Would have like to gotten more pool time in, but with my schedule and theirs, 600 meters was the best I could do.