Saturday, May 31, 2008
I rode 6:07 today and hit the 112 mile mark.
I lost a key, went back and got it. The key fell out of my bike bag when I went to change my tube. It was a miracle that I found it. Two flat tires. 64+16+16+16+16 = 128+ oz of liquids just for the bike ride.
30 minute brick afterwards
1 red bull...afterwards
Took a shower...mowed the lawn...going to a party...
Monday, May 26, 2008
Mile 2: 6:04.24
Mile 3: 6:14.96
Mile 4: 6:07.25
Mile 5: 6:00.21
Mile 6: 6:09.93
Mile .2: 1:10.89
Total Time: 37:36.10
Avg Pace: 6:04/mile
Calories Burned: 726 calories
What a great day!! What's next? IRONMAN!!!!
Sunday, May 25, 2008
5/20/2008 - Swim 3,000m; Run 2:49:38, 20.01 miles
5/21/2008 - Bike 1:10:25, 22.07 miles
5/22/2008 - Swim 2,000m; Run 44:48, 5.58 miles
5/23/2008 - Bike 1:04:35, 20.50 miles; Run 39:50, 4.87 miles
2/24/2008 - Swim 1:25:57, 4,000m; Bike 1:05:23, 21.21 miles
2/25/2008 - Off Day!
Swim: 9,000 meters (6.0 miles)
Run: 30.46 miles
Bike: 90.98 miles
Not bad for a week. I had a couple of great things that happened this week.
1) My long run was changed from Saturday to Tuesday. I changed this so I would be worn out for the Bolder Bouler
2) I had my first open water swim. Brrr...
3) Run distance is back up
I have run the race 12 times and it still feels like I get the jitters. I am running in the best shape I have ever been in and I am looking at a record time.
My best BB is 42:25. My goal this year is 37:37. If I make my goal, I may never be there again?
I am in the AA Wave and I hope I will be pacing off someone fast!!! Wish me luck. I will keep you posted how i do.
Saturday, May 24, 2008
I went swimming today at the Aurora Reservoir. I bought a season pass yesterday and decided I would go every Saturday until Ironman. I usually have a swim on the weekend so it works out well.
I swam my first 2,000 yards and it went pretty well. My first 200 yards was the hardest. The water temperature was said to be at 54 degrees. Yikes. I almost gave up after the first loop around the swim area. What stopped me from getting out? I wanted to get my swim workout done and I won't be giving up at Ironman!!!!
I swam approx. 4,000 yards today and I am listing my times mainly to document it for next week.
Total Time: 1:25:57
200's: 4:57, 3:54, 3:49, 4:08, 3:59, 4:05, 3:55, 3:53, 4:01, 4:02, 4:29, 4:21, 4:36, 4:45, 4:23, 4:36, 4:32, 4:34, 4:27, 4:29
1st 2,000 avg: 4:04/200 yards
2nd 2,000 avg: 4:31/200 yards
It is clear to me that my first lap was the hardest and some laps were better than others. These all were not timed all exactly perfect. Some were longer and some were shorter. Close enough.
I also got out of the water after 2,000 yards and ran around the beach. It was good experience...was it necessary. I hope so. My second 2,000 yards were tough. I really started to struggle. At least they were all consistent.
After my swim, I got on my bike and rode for an hour. Rolling hills today. Good practice and about time. I will do my next long ride along the same rode. It will be great practice till Ironman.
How am I felling now? My nose will not stop running. Uh oh. Not good.
I went to the Reservoir today because I knew Tea was going to be there too. She opted out for the swim and rode her bike for a long time. It was good to see her again in the morning and at half way point.
I want to personally thank my lovely wife, Nicole, for being such a trooper and hanging out with me today at the Reservoir.
Thursday, May 22, 2008
Did I train well? I think so. I didn't get in as much hills as I would have liked, but since I live in Colorado I think I will be fine. I hope to have as much fun as possible.
Whats left in the 30 days?
- One last long bike ride (6 hours)
- Bolder Boulder (10K Run)
- More training
- Practice Open Water Swims
- Taper - Eating Less??
- More time at home
- Race Day!!
Monday, May 19, 2008
5/13/2008 - Swim 2,900m; Run 30:00, 4.55 miles
5/14/2008 - Bike 1:19.32, 24.78 miles; Run 20:00, 2.31 miles
5/15/2008 - Swim 2,000m straight: 43:59.43; Bike 1:05.01, 19.30 miles
5/16/2008 - Off Day!
5/17/2008 - Bike 5:33:30, 102.70 miles; Transition: 5:53; Run/Brick 45:13, 5.36 miles
5/18/2008 - Swim 3,400m
Swim: 8,300 meters (5.53 miles)
Run: 12.22 miles
Bike: 172.45 miles
I boosted my swimming and biking just a little. My Run was way down. Almost 20 miles less this week. I was starting to really wonder why? I only had 3 sessions of running and all short sessions. Well, I have a long run coming up, so I will make up the miles.
My long bike ride on Saturday was awesome. I didn't bonk on the way back this time!! That is always a good sign. I went the same way as last long ride and averaged about .4 miles faster. This doesn't seem like a whole lot, but 2.2 miles is big. My nutrition was pretty good. I had about 98oz of GU20 and 16oz of Nuun. I was so thirsty I starting chugging my liquids. Not a good thing. I cramped up during my run and I blame it on the chugging. I had a shot of GU every 30min or so. I also had a powerbar protein chocolate mint about 3 hours into the ride. I need to change the flavor. It wasn't difficult to consume, but the after effects weren't so great. My mouth felt so dry.
My run was pretty good. I tried out drinking Red Bull after 30 min of running. It didn't seem to do much. I think it might have helped with my recovery afterwards. I wasn't too sleeping and feeling terrible. The red bull was cold, but I am not sure how it will be at Ironman?
Thursday, May 15, 2008
First it was bugs, then rain drops. I would rather have rain drops! I don't like the extra protein.
Lesson learned. Make sure to work out all the quarks first. Hopefully I won't have any issues during Ironman! I am glad to have these issues now...I guess...
Sunday, May 11, 2008
5/6/2008 - Swim 2,000m straight (48:41.12); Bike 2:06.30, 38.78 miles
5/7/2008 - Bike 2:24:15, 39.72 miles; Run 40:53, 5 miles
5/8/2008 - Swim 2,300m, Bike 2:07:15, 40.03 miles, Run 40:13, 4.94 miles
5/9/2008 - Rest Day!
5/10/2008 - Swim 3,300m
5/11/2008 - Run 2:30:12, 18.04 miles
Swim: 7,600 meters (5.07 miles)
Run: 32.98 miles
Bike: 160.58 miles
Friday, May 9, 2008
Every person is different and some people may not have the drive. Extreme sports. Are we crazy? Some may thing so, but each time we run, bike, swim, hike, climb, row, or sail, it can be an awesome journey. Each struggle we might have may tweak this journey, but should never stop us.
I have brought up a few topics that we all should be thinking about. I wonder how extreme should I be and at what measures do I keep pushing my limits. How hard core are you? Do we do sports for its adrenaline rush?
What types of weather would you be willing to train in?
Ultra Endurance Events
Would we really push our limits and spend more than 8 hours or more doing one activity?
-Ironman (x2 or x3)
-24 hours of triathlon
-24 hours of cycling
-24 hours of running
-Birthday Triathlons (bfitbday.com)
-Cross Country trips
How much skill or risk does it take to become an adrenaline junkie?
-Amazon River Swim
I am here to offer a few suggestions.
1) Create a Plan
A detailed plan will make things much easier. Fine details can give you guidance and point you in the right direction towards success.
2) Don't get injured
Getting injured can make or break you. A great goal is to start at the finish line injury free. Many methods can be enacted in order for you to prevent injury. Proper stretching, knowing your limits, core strengthening, weights, and proper equipment can help.
3) Never Give Up
During a marathon you keep running. During a triathlon you don't stop swimming. During a cycling trip you don't fall asleep. Keep going no matter what you are doing. Keep in mind that some endurance events and certain elements can stop you from a race. Stress fractures, broken bones, extreme fatigue are just a few reasons why people stop for a race. I don't blame them.
4) Keep Going
Know you limits and be willing to stop ONLY in extreme measures. Keep going even if you are slowing down. Continue walking if you must during an Ironman, but don't sit down and take a nap.
5) Too much
Sometimes too much of one thing can tear you apart. You may get bored, injured, or sick of it all. Don't go all out all at once. Don't run a marathon without training. Be smart about doing extreme things.
Sunday, May 4, 2008
4/28/2008 - Bike 1:30:00, 28.45 miles; Run 44:44, 5.52 miles
4/29/2008 - Swim 4,500m; Bike 3:00:26, 45.41 miles
4/30/2008 - Run 1:38:43, 13.11 miles
5/1/2008 - Off Day!
5/2/2008 - Swim 4,000m; Run 1:00:04, 6.80 miles
5/3/2008 - Swim 1,200m
5/4/2008 - Bike 5:52:37, 104.40 miles; Run (x4) total 7.95 miles
Swim: 9,700 meters (6.47 miles)
Run: 33.38 miles
Bike: 178.26 miles
Friday, May 2, 2008
I rented a bike and visited Mount Vernon. What an experience to remember.
Training doesn't stop when you are away from home, especially when you are training for an Ironman! The humidity was great in DC and it felt like I could run forever.
Thursday, May 1, 2008
Swim: 11,100 meters (7.40 miles)
Bike: 116.27 miles
Run: 43.84 miles
Swim: 29,000 meters (19.33 miles)
Bike: 252.96 miles
Run: 97.44 miles
Swim: 34,150 meters (22.77 miles)
Bike: 495.58 miles
Run: 108.31 miles
Swim: 46,050 meters (14.88 miles)
Bike: 461.50 miles
Run: 130.57 miles
Swim: 37,100 meters (24.73 miles)
Bike: 674.40 miles
Run: 114.08 miles
June (As of 6/17/08)
Swim: 25,100 meters (16.73 miles)
Bike: 304.72 miles
Run: 67.57 miles
Swim: 6,950 meters (4.63 miles)
Bike: 253.53 miles
Run: 44.69 miles
Swim: 4,200 meters (2.8 miles)
Bike: 249.76 miles
Run: 29.65 miles
Swim: 2,000 meters (1.33 miles)
Bike: 97.27 miles
Run: 36.13 miles
Swim: 9,200 meters (5.33 miles)
Bike: 57.85 miles
Run: 94.36 miles
Swim: 8,100 meters (5.40 miles)
Bike: 18.0 miles
Run: 128.07 miles
Swim: 12,350 meters (8.23 miles)
Bike: 27.52 miles
Run: 107.9 miles
Total (As of 12/31/08)
Swim: 225,300 meters (150.2 miles)
Bike: 3,009.36 miles
Run: 1,002.61 miles