Sunday, August 30, 2009
Sunday, August 23, 2009
The Numbers: 468,250 swim yards, 4,608 bike miles, 1,567 run miles, 95 trips to the weight room, over 150 sessions of core work.
These numbers don't tell the story however. I have an e-mail that has sat in my inbox since August 25, 2008. The e-mail was one I sent to myself the day after the Chicago Triathlon a year ago. I had just decided that I wanted to stop coaching so I could train year round. In the e-mail I sent myself 9 specific training goals for this year. I accomplished every one of them except for one which was to run 33:30 in the 10k on the track in April. I had planned to run one in April but that is when I was injured with the cyst on my achilles tendon. The other 8 I have been able to check off. More important than the numbers is the mental toughness I have gained from the numbers. I am more confident going into Chicago than I have ever been going into a race. This week I had my best workout ever on the track. Tuesday I ran a 400, 800, 1200, 1200, 800, and 400. I averaged 4:57 pace/mile through the workout getting faster as I came back down the ladder. My last 400 was the fastest I ran in a workout since I can't remember when. Today I did a 31 mile ride easy with 10x 1 minute hard periods followed by a minute easy. I averaged over 27 mph on the hard periods. My overall ride was at 22.6 mph which is the fastest training ride I've ever had. When I got off the bike I ran a fast mile in 5:19. All of this leaves me believing that I can go under 2 hours next Sunday while placing in the top 10 of the Elite Amateur race. This is the one I hoped to have a peak performance at. The hard work is finished...my mind is ready to race...it's going be great! Thanks for following. DREAM BIG!
Sunday, August 16, 2009
Jen's relay also won the women's relay division. We were thankful to have some help watching Payton from Jess Zimmer, our high school principal's daughter. Mr. Zimmer completed the duathlon the day after a 20 mile long run he did in preparation for a fall marathon. Congratulations to all the finishers in this year's race. This is one that all finishers should be proud of considering how tough the hills are on the bike course. For me the big taper will begin tomorrow. I had a very quality week of training even with the return to school this week. I cut the volume a bit but did 3 very intense bike rides, swam 10,000 yards, and ran 40.5 miles with a lot of quality and speed work. I'll be cutting back even more over the next two weeks in hopes of a big Olympic Distance PR in Chicago on August 30th. I'm hoping to break 2 hours and be in the top 10 of the Elite Amateur division. My belief on a taper is that less is better as long as the foundation has been built. I've been building the foundation since I began this journey on November 3rd. In that time I've probably only taken 7-10 days where I didn't train at all. I've done the work and now I'll rest up. I have never wished I had done more in a taper but many times I wished I had done less. I'll be cutting my training time down in the range of 7-10 hours the next two weeks which will be about 1/3 of what I was doing a few weeks ago. Thanks for reading and following the journey. DREAM BIG!
Friday, August 7, 2009
1. 4 mile run
2. Weight Lifting- 2 sets of 10
3. 3,100 yards swimming
4. 4.5 miles of running with 5x 600 meters
5. 19 mile bike ride
6. Core, Lunges, Claw drill
Total training time for day 10 was 4 hours even.
For the 10 Days and 10 Nights I hit 520 miles on the bike, 106 miles running, and 26,000 yards swimming. In addition to those totals I lifted weights 5 times, did lunges, speed drills, and the claw drill all 5 times each, and core work 7 times. My total training time through the "10 Days and 10 Nights" was 51 hours and 25 minutes. It is now time for me to focus on some race specific workouts for Chicago the next 10 days and then get a really good taper so I can achieve a peak performance. My goals are to go under 2 hours for the first time in an Olympic Distance race and to place in the top 10. I began camp without any specific goals but after the first couple days I decided I wanted my volume to total 4 Full Ironman Races through the 10 days. I was able to achieve that as 4 Ironman events would total about 17,000 swim yards, 448 bike miles, and 105 running miles. I was able to surpass all of those totals. This camp leaves me with great confidence that I will be able to reach my goals in Chicago on August 30th. Thanks for following the camp. DREAM BIG!
Thursday, August 6, 2009
1. 100 mile bike ride
2. 3,500 yards swimming
3. 10 miles running with 4x200's on the end
4. Core work
My total training time for today was 7 hours and 40 minutes
9 Day Camp Totals: Bike- 501 miles, Run- 97.5 miles, Swim- 22,900 yards
Tomorrow is my final day of camp...taking applications for camp next year...free entry to anyone who is interested. DREAM BIG!
Wednesday, August 5, 2009
1. 9 mile run
2. Speed Drills and Strides
3. 4,000 yards swimming
4. 50 mile bike ride
5. Weight Lifting- 2x 12
6. 3 mile run
7. Lunges, core, and claw drill
My total training time today was 6 hours and 5 minutes.
8 day camp totals: Run- 87.5 miles, Bike- 401 miles, Swim- 18,400 yards.
Only 2 days of camp left...DREAM BIG!
Tuesday, August 4, 2009
Day 7 was a bit of a recovery day. Mentally, more than physically I was pretty fried today. I just could not get myself to train as much as I wanted. I ended up doing a 6 mile run in the morning and had a great 30 mile bike workout in the evening in which I pushed the 22 hills that I rode. My average watts up all the hills was between 400 and 500 depending on the grade of the hill and how long it was.
1. 6 mile run 2. 30 mile ride pushing hills Total training time was 2 hours and 10 minutes.
7 day camp totals: Run: 75.5 miles, Bike- 350 miles, Swim- 14,400 yards
Awesome video about the "underdog"...DREAM BIG!
Monday, August 3, 2009
1. 51 mile bike ride
2. 4,000 yards swimming
3. 7.5 mile run
4. Speed drills and strides
5. Weight Lifting- 2x 15
7. Core work
Total training time for day 6 was 5 hours and 40 minutes.
6 day camp totals: Run- 69.5 miles, Bike- 321 miles, Swim- 15,400 yards
I'm seeing a glimmer of light at the end of the "10 Days and 10 Nights" camp...DREAM BIG!
Sunday, August 2, 2009
Bike: Out on the bike I began passing riders who started in the waves ahead of me. I enjoy having people out ahead of me from other waves to catch. It makes for a much more enjoyable ride when there are people out there and I don't have to set the pace. The wind was pretty rough...I'm guessing about 15 mph. I was so glad to not be riding my Zipp disc. With a disc on the rear wheel I would have been getting blown all over the road. Thanks to the sponsorship from Healthy Habits and Zipp I was able to ride a Zipp 808 front wheel and a Zipp 1080 rear and I felt in complete control of the bike. This wheelset is very light so they are super fast on hills as well as handling the crosswinds without any trouble. At the first turnaround 5.5 miles into the race I spotted the leader, Chris Scott about 2:20 ahead of me. Chris is a great local triathlete that finished 2nd in this race last year. There were still a few other guys from the 30-39 year old wave in front of me as well as a few of the women's leaders. At the turnaround we began the last 10.5 miles that would be into the wind. This is where I feel very strong riding. I have gained a lot of power on the bike from spending a great deal of time in the weight room and doing lots of hill intervals this year. By mile 14 I was able to pass Chris Scott to move into the lead ahead of all the guys who started in the wave ahead of me. For the ride I averaged 24.9 mph which was pretty solid considering most of the ride was into the wind. My bike split was the fastest of the race by 2 minutes and 13 seconds. It was my 3rd race this year posting the fastest bike split.
Run: Exiting the 2nd transition I put on the Garmin GPS watch. I used this in Racine and liked having it on because I could constantly monitor my pace. I was hoping to try to run 5:30 pace as long as I could hold it. In Chicago for my peak race later this month I'm hoping to average 5:35 for the 10k. I'll be much more rested for that race. I began the run very fast and at the mile mark I was at 5:29 pace. At the turnaround I was at 5:30 pace and I pushed hard on the way back. When I finished the Garmin had me at 5:28 pace but it is either a bit off or the course was a touch long as the official results had me at 5:34 pace with a run time of 17:15. My run split was the fastest of the race by 48 seconds. I finished the race in 1:02:07 which turned out to be the winning time by 4 minutes and 7 seconds. I was very satisfied to race that well on tired legs. It was the fastest time on the course in the last 4 years and considering the direction of the wind I was very happy with the race. I was 2 minutes faster than last year when the wind wasn't bad at all and I was much more rested for that race. Complete results from the race with splits can be found at http://www.theracershub.com/files/290-648.txt
I had a great week of training...mostly from the 5 days of camp. I ended the week with 300 miles biking, my highest total ever not counting RAGBRAI many moons ago. I also ran 67.5 miles which was my most since competing at Augustana College nearly 8 years ago. I swam 13,700 yards and lifted weights twice. I did lunges twice and core work 4 times. I plan to continue my camp for 5 more days before taking a day off next Saturday...I'll need it. As I'm finishing camp these days my thoughts are on the approaching race in Chicago on August 30th. This is my big peak race for the year. I'll be tapered and rested up for this one hoping for my best race ever. My main goal is to break 2 hours for the Olympic Distance course. I know it can happen. I'll put in the work now so I can rest up later and reap the benefits of that work in Chicago. Thanks for reading...Congrats to all the Crossroads finishers. DREAM BIG!
1. 5.5 mile run
2. 45 mile bike ride
3. 14.5 mile run
4. Speed drills and strides
5. Core work and claw drill
Total training time for day 5 was 4 hours and 55 minutes.
5 Day Camp Totals: Bike- 270 miles, Run- 62 miles, Swim- 11,400 yards
Saturday, August 1, 2009
1. 6 mile run including 5k in 17:15 at end of triathlon
2. 15 miles biking 36:06, cool down 4 miles
3. 1,000 yds. swimming with 500 in race
4. Weight Lifting- 2 sets of 10 and lunges
5. Bike- 23 miles
6. Run- 3.5 miles
Total Training Time- 4 hours, 5 minutes
4 Day Camp Totals : Bike- 225 miles, Run- 41.5 miles, Swim- 11,400 yds
Tomorrow is the only day I planned during camp when I won't do all 3 sports. Just a bike and run. Thanks for reading! DREAM BIG!