tag:blogger.com,1999:blog-7943882515155364832024-03-20T05:19:34.288-05:00The Journey is the DestinationJoshhttp://www.blogger.com/profile/10870163950069246471noreply@blogger.comBlogger57125tag:blogger.com,1999:blog-794388251515536483.post-68983458449607960122011-10-22T11:36:00.002-05:002011-10-22T11:37:25.443-05:00Ironman World Championships 2011<style>@font-face { font-family: "Cambria"; }p.MsoNormal, li.MsoNormal, div.MsoNormal { margin: 0in 0in 0.0001pt; font-size: 12pt; font-family: "Times New Roman"; }div.Section1 { page: Section1; }</style> <p class="MsoNormal">Let me start by saying I’m really not sure how to write this up.<span style=""> </span>My goal since my first IM was to qualify for Hawaii.<span style=""> </span>I didn’t think it would take this long.<span style=""> </span>However, when I did accomplish it, last year at IM Wisconsin, it was one of the most amazing days of my life.<span style=""> </span>In life, the things I work hardest for have the biggest reward in the end.<span style=""> </span>I worked hard for the Kona spot and at times just thought it would be one thing in life that I gave my best and never achieved.<span style=""> </span></p> <p class="MsoNormal"> </p> <p class="MsoNormal"><br /></p><p class="MsoNormal">The whole year leading up to the Ironman World Championship was kind of weird.<span style=""> </span>I focused more on the short distance racing early on and then shifted to long course training.<span style=""> </span>I never felt like I had the same base that I did leading into WI and my coach heard that from me frequently…I just didn’t feel as prepared.<span style=""> </span>However, with that being said I knew my swim and run were at lifetime bests and my bike had been my strength all year.<span style=""> </span>I also put in one of the biggest training weeks of my life at altitude, training with a great group lead by Justin Daerr , Gordo, and Endurance Corner.<span style=""> </span><br /><br />I also, had a pretty interesting speed bump this year.<span style=""> </span>I was having one of my best races ever at Door County Half.<span style=""> </span>I was around mile 9 on the run, racing for a top 10 finish overall and my heart rate shot up over 200bpm and wouldn’t come down.<span style=""> </span>I’ve had my heart rate increase like this in the past but it would typically come right back down.<span style=""> </span>I pulled out of that race even though it killed me to do so…I had no choice.<span style=""> </span>Luckily a buddy of mine Dr. Larry Creswell, helped me out by providing a lot of comfort in a time when things were pretty scary.<span style=""> </span>I was able to get a procedure performed at Northwestern Hospital about 6 wks out from Kona, which fixed my heart issue.<span style=""> </span></p> <p class="MsoNormal"> </p> <p class="MsoNormal"><br /></p><p class="MsoNormal">I was pretty excited for the big race, however as I mentioned before I think having a goal of getting to Kona was a much bigger accomplishment and with that I really didn’t have a goal at Kona.<span style=""> </span>I would go back and forth between the idea of Kona as a victory lap vs. really racing Kona.<span style=""> </span>I think in the end the day dictated my strategy.<span style=""> </span></p> <p class="MsoNormal"> </p> <p class="MsoNormal"><br /></p><p class="MsoNormal">I arrived in Kona with Lisa and we met my parents. I had an amazing support crew and it was wonderful to see so many friends on Kona that have been part of my triathlon family for so long.<span style=""> </span>Leading up to the race there were lots of logistics to cover, but after the first day and seeing and feeling the race atmosphere, I decided that I would not go down to the expo and race areas unless I had a specific mission. <span style=""> </span>I also did not attend the pre-race dinner or meeting…I wanted to enjoy the circus but not be part of it.<span style=""> </span>Easier said than done.<span style=""> </span></p> <p class="MsoNormal"> </p> <p class="MsoNormal"><br /></p><p class="MsoNormal">Race morning finally came and I was very excited to finally get started.<span style=""> </span>I lined up on the far left side in the second row and as I had been told many times, I expected a very physical start…beginning with full contact water treading. Without warning the cannon went off and so did we.<span style=""> </span>I went out pretty hard the first few hundred yards, just trying to find space.<span style=""> </span>I was getting bumped but was completely ready for it.<span style=""> </span>I got dunked, bumped, hit over the head a few times, but it really didn’t matter, I knew it was coming and I was just excited to be racing Hawaii.<span style=""> </span>The worst of the contact ended pretty quickly and I just kept finding feet for the swim.<span style=""> </span>It was the first time in a race where feet would drop me though, and I just figured people could actually swim here.<span style=""> </span>At the turnaround I got a bit aggressive and decided I should give a little surge to try and find a good pack and then ride it back to transition.<span style=""> </span>This worked well and I had a steady pair of feet all the way back to the beach.<span style=""> </span>I had no idea what I swam but based on some of the folks I saw in T1 I thought it probably went well.<span style=""> </span></p> <p class="MsoNormal"> </p> <p class="MsoNormal"><br /></p><p class="MsoNormal">I took my time through T1 onto the bike making sure I had everything I needed and most of all made sure to get my sunscreen.<span style=""> </span>In hindsight, I probably needed more sunscreen.<span style=""> </span>Onto the bike it was absolutely amazing how quick everyone was going.<span style=""> </span>I tried to stay below my power cap, which I normally set pretty low for the first 25 miles or so in an IM.<span style=""> </span>However, it was hard seeing everyone go by.<span style=""> </span>It was also interesting to watch folks with a power meter sit up and spin the hills while other folks were hammering them.<span style=""> </span>Once onto the Queen K, I got settled and sat in my zones.<span style=""> </span>The race seemed to really calm down a bit on the Queen K but there were huge packs and I decided that sitting legally in a pack was the way to go.<span style=""> </span>This took a bit more power to get into a group and stay legal but I think it was the correct decision on the day.<span style=""> </span>I felt quite flat for most of the bike ride but really stayed on top of my nutrition plan that I practiced all year and tried to get ahead on my hydration.<span style=""> </span>I ended up going to the bathroom 3 times on the bike and my goal was to go twice…great rule for IM racing…maybe a bit too much info?</p> <p class="MsoNormal"> </p> <p class="MsoNormal">I felt really good climbing up to Hawi and hit the turnaround ready to roll.<span style=""> </span>On the downhill I really felt the wind and most of the downhill was spent holding onto the drops and trying to stay upright.<span style=""> </span>I also started catching some folks and dropping folks at the end of the bike.<span style=""> </span>My best power on the bike was in the last hour or so.<span style=""> </span>By the time I was done with the bike I had nailed my nutrition and hydration and was ready to run.<span style=""> </span>I ended up riding 5:15 which was a new bike PR by 7mins…then again it was a much easier course compared to Placid and Wisconsin.<span style=""> </span></p> <p class="MsoNormal"> </p> <p class="MsoNormal"><br /></p><p class="MsoNormal">I got off the bike and right away felt a bit weird.<span style=""> </span>I jogged through transition, dropped off my bike and picked up my running gear.<span style=""> </span>The goal was to run the race around a 140-145 heart rate and pick it up in the end.<span style=""> </span>If I ran anything like WI this would have most likely resulted in a 3:15 or so.<span style=""> </span>However, right from the start I was having some cramping issues in my legs and in the early miles went into the bushes and threw up all my nutrition.<span style=""> </span>I was in a very bad place.<span style=""> </span>I knew losing my nutrition was not good, as not only did I not have anything in my stomach anymore but also I probably wasn’t absorbing calories for a while and this was probably why I was feeling so weak.<span style=""> </span>I didn’t have the desire to fight through it and wasn’t sure why.<span style=""> </span>I didn’t know if I went too hard on the bike, didn’t take in enough nutrition, just was tired from training, drank too much salt water on the swim, or just didn’t want it like I did in WI.<span style=""> </span>All of this was going through my head…however, I made a promise with myself that I would not give up and would make it to the finish line…I was pretty sure this would take 5 or 6hrs after I had run 3:20 in Madison the year before.<span style=""> </span>Oh well.<span style=""> </span>I put my head down and would just think about what I needed to do each step.<span style=""> </span>I would count 100 steps at some points or count 10 cones, just to keep trying to run forward before I would walk.<span style=""> </span>I was using every trick I have ever heard of to get to the finish line.<span style=""> </span>I was also trying to figure out what my body needed and tried to stick to my nutrition plan…although I felt like I needed to get in a bit more cause I felt pretty weak.<span style=""> </span>I saw my parents and Lisa at mile 10 or so and told them I was fine but this would take a little bit of time.<span style=""> </span>I started to pull it together around mile 15, right before the energy lab and based on the time I figured I might be able to get in before 4hrs on the marathon.<span style=""> </span>This is what I needed, a new goal.<span style=""> </span>Into the energy lab I started feeling better and started pushing.<span style=""> </span>The energy lab energized me.<span style=""> </span>I was able to run a bunch of the run after the energy lab all the way up to mile 25 where my hamstrings completely seized.<span style=""> </span>That sucked.<span style=""> </span>After a few minutes (probably seconds) of stretching I was able to run again and finished the race that I had wanted to complete ever since getting into Ironman.<span style=""> </span>I crossed the line with very mixed emotions but was happy it was done.<span style=""> </span></p> <p class="MsoNormal"> </p> <p class="MsoNormal">It has taken me awhile to write up this report because of these mixed emotions.<span style=""> </span>I think next year I will not race Ironman.<span style=""> </span>I feel like 4 years of chasing Hawaii has left me somewhat burnt out.<span style=""> </span>However, when I think about trying to take it to the next level I get excited.<span style=""> </span>I just don’t think I have what it takes to train right now to hit that next level.<span style=""> </span>I don’t know if I really had it this year.<span style=""> </span>I’m so happy and grateful to have completed the Ironman World Champs.<span style=""> </span>It was everything everyone told me it would be and more.<span style=""> </span>I have a feeling I will be back one day but right now I’m not ready.<span style=""> </span>I love this sport and I love pushing myself to new levels but I think this next year I will focus on half Ironman and Olympic distance racing…I’m pretty excited about that decision.<span style=""> </span>I’m also pretty excited about my next journey that will be with Lisa and for the rest of my life...the wedding is Dec. 3<sup>rd</sup>.<span style=""> </span></p> <p class="MsoNormal"> </p> <p class="MsoNormal"><br /></p><p class="MsoNormal">The journey to Kona has been an incredible one.<span style=""> </span>I could have not done it without my Mom, Dad, and Lisa.<span style=""> </span>Before IM WI last year my dad said he really wanted to go to Hawaii.<span style=""> </span>I’m glad I was able to deliver.<span style=""> </span>Finally, I’d like to thank my Coach Tim Waggoner (Lucho), as he was instrumental in this journey and helping me get to Kona…I don’t think I could have done it without him.<span style=""> </span>He had more confidence in me than I ever had in myself and taught me things way beyond triathlon. </p>Joshhttp://www.blogger.com/profile/10870163950069246471noreply@blogger.com0tag:blogger.com,1999:blog-794388251515536483.post-10547938115630271852010-09-17T07:44:00.002-05:002010-09-18T06:38:18.491-05:00Ironman Wisconsin 2010<!--StartFragment--> <p class="MsoNormal"><span style="font-family:Georgia;"><span class="Apple-style-span" style="font-size:medium;">PRE-RACE</span><span class="Apple-style-span" style="font-size:medium;"><o:p></o:p></span></span></p> <p class="MsoNormal"><span style="font-family:Georgia;"><o:p><span class="Apple-style-span" style="font-size:medium;"> </span></o:p></span></p> <p class="MsoNormal"><span style="font-family:Georgia;"><span class="Apple-style-span" style="font-size:medium;">I really had no nerves going into this race.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">I had done the work that Coach Tim had laid out for me and this brought me a lot of confidence. I was also seeing some pretty incredible things going on with my body during training so I was feeling good.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">If I had to pick one thing I was nervous about leading into this race, it was whether my nutrition plan was the right one for me.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">It had me taking in a lot more calories than I did typically on race day and this lead to a couple rough runs off the bike in training.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;"><o:p></o:p></span></span></p> <p class="MsoNormal"><span style="font-family:Georgia;"><o:p><span class="Apple-style-span" style="font-size:medium;"> </span></o:p></span></p> <p class="MsoNormal"><span style="font-family:Georgia;"><span class="Apple-style-span" style="font-size:medium;">For breakfast I had 3.5 cups of applesauce,24oz sports drink with whey protein, and a banana at 3:30am.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">Thought I would have some decaf as well but there was no room in the gut.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">I had a powerbar 1hr before the start and then a gel and salt tab at 15min prior to the start when I got in the water.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">No stomach issues at all in the water.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">Before the race I was very calm, almost too calm if that is possible.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;"><o:p></o:p></span></span></p> <p class="MsoNormal"><span style="font-family:Georgia;"><o:p><span class="Apple-style-span" style="font-size:medium;"> </span></o:p></span></p> <p class="MsoNormal"><span style="font-family:Georgia;"><span class="Apple-style-span" style="font-size:medium;">SWIM</span><span class="Apple-style-span" style="font-size:medium;"><o:p></o:p></span></span></p> <p class="MsoNormal"><span style="font-family:Georgia;"><o:p><span class="Apple-style-span" style="font-size:medium;"> </span></o:p></span></p> <p class="MsoNormal"><span style="font-family:Georgia;"><span class="Apple-style-span" style="font-size:medium;">1:04:36</span><span class="Apple-style-span" style="font-size:medium;"><o:p></o:p></span></span></p> <p class="MsoNormal"><span style="font-family:Georgia;"><span class="Apple-style-span" style="font-size:medium;">Very rough start.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">I started in the middle thinking that there would be fast folks on the buoy, slow folks outside and more of a gap in the middle of the line.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">This logic didn’t play out as I couldn’t pop out into clear water when I started getting clobbered.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">Other than the rough swim and really never getting into a rhythm there were no major issues or major wins during the swim.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">Oh, I did pee once so I definitely started the day hydrated!!</span><span class="Apple-style-span" style="font-size:medium;"><o:p></o:p></span></span></p> <p class="MsoNormal"><span style="font-family:Georgia;"><o:p><span class="Apple-style-span" style="font-size:medium;"> </span></o:p></span></p> <p class="MsoNormal"><span style="font-family:Georgia;"><span class="Apple-style-span" style="font-size:medium;">I went through T1 very conscious of not sprinting the long transition and spiking the heart rate.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">I remained smooth and controlled with no issues.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">I think a major win here was taking my time and not spiking my heart rate unnecessarily.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;"><o:p></o:p></span></span></p> <p class="MsoNormal"><span style="font-family:Georgia;"><o:p><span class="Apple-style-span" style="font-size:medium;"> </span></o:p></span></p> <p class="MsoNormal"><span style="font-family:Georgia;"><span class="Apple-style-span" style="font-size:medium;">BIKE—5:22:46</span><span class="Apple-style-span" style="font-size:medium;"><o:p></o:p></span></span></p> <p class="MsoNormal"><span style="font-family:Georgia;"><o:p><span class="Apple-style-span" style="font-size:medium;"> </span></o:p></span></p> <p class="MsoNormal"><span style="font-family:Georgia;"><span class="Apple-style-span" style="font-size:medium;">I was pretty disappointed with my swim but I didn’t know if the swim was long or everyone had rough swims or whatever.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">It was done and I could only focus on that point forward.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">I couldn’t control what had just happened. I got on the bike and focused on my task at hand. The positive was my heart rate was low and I started on sports drink immediately. The first 25mi or so I tried to cap my watts below 210w.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">I’m not sure that I was successful with this, but it definitely forced me to slow some. I think I lacked the confidence early on to stick to my low power caps (as I was worried that I would have a super slow bike time that didn’t reflect my fitness).</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">In typical fashion everyone and their brother, mother, aunt, uncle, were passing me.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">It was so hard to just let them go. Just knowing that I was in the best shape of my life and people were still just flying by me was a really hard thing to accept. Around mile 25, it was go time.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">I knew I had to pick up my power to my designated goal (220w) if I wanted to do something special in this race.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">I was a bit scared cause I knew at this point my body would let me know if my power target was possible but I also knew I was fit and it was time to make something special happen…it was all in at this point.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">As I was getting started on my move to goal power a guy who I knew had Kona aspirations went by me and this was my moment.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">This time I didn’t let this rider go, I stuck to him and used him as motivation to get it done.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;"><o:p></o:p></span></span></p> <p class="MsoNormal"><span style="font-family:Georgia;"><o:p><span class="Apple-style-span" style="font-size:medium;"> </span></o:p></span></p> <p class="MsoNormal"><span style="font-family:Georgia;"><span class="Apple-style-span" style="font-size:medium;">As I started riding at goal watts I had a pretty good feeling that it was going to be my day.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">I knew I was moving well based on the ease I passed my competitors, many whom I knew from local races and had beat me on the bike in these races.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">The miles were clicking off much quicker than I expected. I think a lot of this was due to my mantra of staying in the moment and focusing on what I could do right then... trying to stay within my power goals, riding from aid station to aid station, sticking to my fueling plan and making sure I got my electrolytes.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">However, I noticed myself erring on the side of higher power than goal and as I rode my confidence kept building. It was weird though, instead of fearing a glorious blow up, something inside of me told me I would be good to go.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">Maybe it was the fact that I had trained so hard for this race, maybe it was my focus on mental preparation where I knew if I got in trouble I would figure out a way out of the mess, maybe it was the fact that Coach Tim challenged me in my workouts on a regular basis and I never felt out of sorts at all like at times in my training. I felt great on the bike, was drinking 1.5 to 2 bottles of sports drink an hour and taking two succeed tabs and one gel every hour. This resulted in having to pee 4-5 times during the bike leg.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">I kept waiting for a low spot but it never really happened. I didn’t drink any coffee in the morning or leading up to the race and started on caffeinated gels about 2hrs into the bike.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">As I started taking the caffeine I just told myself that I would get stronger with each gel.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">Near the end of the bike I had a bit of a twinge in my left hamstring so I started taking 3 succeeds per hour but stuck to my fueling plan.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">At around 105 on the bike I switched to water and brought it in strong. I was amazed by the amount of people I ended up passing on the bike.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;"><o:p></o:p></span></span></p> <p class="MsoNormal"><span style="font-family:Georgia;"><o:p><span class="Apple-style-span" style="font-size:medium;"> </span></o:p></span></p> <p class="MsoNormal"><span style="font-family:Georgia;"><span class="Apple-style-span" style="font-size:medium;">RUN—3:20:02</span><span class="Apple-style-span" style="font-size:medium;"><o:p></o:p></span></span></p> <p class="MsoNormal"><span style="font-family:Georgia;"><o:p><span class="Apple-style-span" style="font-size:medium;"> </span></o:p></span></p> <p class="MsoNormal"><span style="font-family:Georgia;"><span class="Apple-style-span" style="font-size:medium;">I got off the bike, had a very smooth T2 and was off running.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">The goal was 8min/mi for the first 6mi and then to hang on to 7:45-8min/miles for the rest of the race.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">I took a hand held water bottle with me out of the transition to help myself slow it down.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">I watched my Garmin and looked at my running pace every 100yds or so, I told myself out loud slow down, slow down…I went by my dad and he yelled out I was in 14</span><sup><span class="Apple-style-span" style="font-size:medium;">th</span></sup><span class="Apple-style-span" style="font-size:medium;"> place…14</span><sup><span class="Apple-style-span" style="font-size:medium;">th</span></sup><span class="Apple-style-span" style="font-size:medium;"> place!</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">14</span><sup><span class="Apple-style-span" style="font-size:medium;">th</span></sup><span class="Apple-style-span" style="font-size:medium;"> place!!</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">I’m in the hunt!!</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">First 6 mi 7:26 pace.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">Shit, this was not the plan.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">I continued to tell myself to slow down, I kept watching my Garmin and I really tried to slow down through aid stations to get my nutrition and slow the mile pace. Although my confidence was building, I still wondered when the wheels were going to come off.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">Around mile 8 I realized my nutrition plan was NOT going according to planned.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">I did not want Clif Bloks at all and the thought of a gel was disgusting.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">Just kept doing the ironman perform drink and water.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">I got to the halfway point and felt great…well, great for an Ironman is relative but I was still smiling and pretty aware of what was going on. The next 6 or so miles were about the same pace, doh!</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">However, 13 miles were in the bag and I was still feeling very strong.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;"><o:p></o:p></span></span></p> <p class="MsoNormal"><span style="font-family:Georgia;"><o:p><span class="Apple-style-span" style="font-size:medium;"> </span></o:p></span></p> <p class="MsoNormal"><span style="font-family:Georgia;"><span class="Apple-style-span" style="font-size:medium;">I headed out for the second loop.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">Around mile 15 or 16 I hit my first low point of the day.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">I was conscious enough to make a good decision and realized I was running low on calories.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">At the next aid station I started on cola and this was just what I needed.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">I was so proud of myself for realizing I was having a problem, what was causing the problem and making the correct decision…this isn’t always the easiest thing to do 8 or 9 hours into an Ironman.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">I then switched the plan to alternating ironman perform drink and water to cola and water.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">But, just when I thought I was out of the woods I started having twinges in my hamstrings.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">I then decided I would start back on salt tabs every other aid station until the twinges went away.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">Around mile 20 I was getting pretty tired.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">I was still running strong but the miles were taking a toll on me.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">I then switched my strategy again to run to every aid station and then walk the aid station to get all my nutrition.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">This went real well until about mile 23 when I got a cramp in my hamstring.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">I bent over for 2 seconds the hamstring cramp released and at this point for some reason I knew I would be good the rest of the run.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">At mile 24 I picked it up and knew I would be done in about 2 miles.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">I was running in with everything I had left and really didn’t know what my time was as I was just focused on mile to mile and didn’t ever look at my overall split.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">I turned the corner and realized when I saw the clock I would be in under 10hrs.</span><span><span class="Apple-style-span" style="font-size:medium;"> </span></span><span class="Apple-style-span" style="font-size:medium;">Crossing the finish line in 9:57:15, I realized that I had finally accomplished what I set out to do when I first started racing Ironman 7 years ago.</span><span style="mso-spacerun: yes"> </span><o:p></o:p></span></p> <p class="MsoNormal"><span style="font-size:14.0pt;mso-bidi- font-family:Georgia;font-size:12.0pt;"><o:p> </o:p></span></p> <p class="MsoNormal"><span style="font-size:14.0pt;mso-bidi- font-family:Georgia;font-size:12.0pt;"><o:p> </o:p></span></p> <!--EndFragment-->Joshhttp://www.blogger.com/profile/10870163950069246471noreply@blogger.com1tag:blogger.com,1999:blog-794388251515536483.post-21148066957247747732010-02-21T13:37:00.003-06:002010-02-21T20:10:42.578-06:00Coming Up on TucsonIt's only a few more weeks til Epic Camp Tucson and there is no better motivator than fear. This is my third year in a row doing this early season training camp and I feel like I have a pretty good idea of what to expect.<br /><br />The last two weeks have been pretty solid with roughly 16-17 hours of training per week. This has consisted mostly of strong bike workouts on the trainer including two 3hr trainer rides this weekend. I've been keeping up on the <span class="blsp-spelling-corrected" id="SPELLING_ERROR_0">Olympics</span> during this time as well as catching some "quality" movies. My running and swimming has definitely taken a backseat but they aren't too far behind. My swimming has been much different this year with a lot of emphasis on building strength with paddles and the band. Even though I started out hating my band and paddle only swim sets they have grown on me (like a fungus) and I am definitely seeing some benefit.<br /><br />I'm looking forward to racing some running races after the camp and have started to plan the triathlon season.<br /><br />Cheers,<br /><br />JoshJoshhttp://www.blogger.com/profile/10870163950069246471noreply@blogger.com0tag:blogger.com,1999:blog-794388251515536483.post-25406672507026741942010-02-13T08:40:00.002-06:002010-02-13T08:51:14.593-06:00A Quick UpdateWell, only about 3 more weeks or so to my yearly Tucson training camp with <a href="http://www.endurancecorner.com/">Endurance Corner</a>. I have taken a bit of a different approach this year working with <a href="http://www.joghard.blogspot.com/">Tim Waggoner</a>. This has worked for me in the past and I look forward to this upcoming season. <br /><br />This year instead of forcing the indoor work I have been trying to incorporate the snow into my training with some skate skiing and snow shoeing. It's been somewhat of a half fast effort but when I don't feel like biking or running indoors at least I know this is a good option. <br /><br />I have also been incorporating the TRX system both on my own and in a class setting with <a href="http://www.woodalltraining.com/">Kari Woodall</a>. This has really improved my core strength and kept things interesting over the WI winter. <br /><br />After my training camp I look forward to a block of some solid run racing and then onto the triathlon season culminating with my 4th crack at Ironman Wisconsin. <br /><br />Cheers,<br /><br />JoshJoshhttp://www.blogger.com/profile/10870163950069246471noreply@blogger.com0tag:blogger.com,1999:blog-794388251515536483.post-16873482137483627222009-09-14T06:06:00.002-05:002009-09-14T06:09:43.309-05:00Getting It DoneJust a quick post...<br /><br />Had a good last week. I am starting to almost feel like an athlete again. I'm getting comfortable in the pool and actually feel somewhat stronger. My run is coming along nicely with a decent 40mi week last week. Not fast by any stretch but with work and patience I know that will come. The bike just feels off right now but its not really the focus of this block. <br /><br />Well, off to register for IMWI 2010.Joshhttp://www.blogger.com/profile/10870163950069246471noreply@blogger.com0tag:blogger.com,1999:blog-794388251515536483.post-47094490937055765622009-08-10T09:22:00.003-05:002009-08-10T09:33:10.218-05:00Testing the LegsThings are coming around nicely. Last week was 2 easy swims, 1 easy run and 1 bike. Just did what I felt like doing and used the workouts to loosen up the body. The run was 4mi and maybe a bit too much as I was feeling my quads afterwards. <br /><br />I hit a short bike yesterday to test out the legs. I hit it as 2x20min at 125-135<span class="blsp-spelling-error" id="SPELLING_ERROR_0">bpm</span> and followed power to see what type of power corresponded with that range. I think around 210w would be the top of the range right now. Legs felt pretty darn good. <br /><br />Today starts week 3 of the recovery period. After this week its back to working on diet, stretching, and all the good things that support my training. I was watching Hard Knocks yesterday, which is a documentary about the NFL training camps, and the players were asked to write down what it will take to go from good to great. I thought that this was a useful exercise and I thought about it as well. I think improving diet will be a step in the right direction as well as more steady base miles. After keeping a food log for a few weeks I noticed my fats and protein are easily met but carbohydrate needs are rarely met. This is so important in terms of having the energy to complete my sessions, recover, and then maintain a productive life outside of my hobby, triathlon. I also, noticed in my journals that when I should have been hitting big miles I wasn't. I was too tired and pretty spent at that point. I think diet will help with that as well as keeping a lid on the intensity until the intensity is <span class="blsp-spelling-corrected" id="SPELLING_ERROR_1">appropriate</span>.<br /><br />Another top priority on my list in the next build is that I balance my training with <span class="blsp-spelling-error" id="SPELLING_ERROR_2">LBs</span> needs as well as continuing to be very productive with my career. So, basically, train, forget about triathlon, spend time with the girls and work. I think that will help with going from good to great as well...getting out of my own way.Joshhttp://www.blogger.com/profile/10870163950069246471noreply@blogger.com0tag:blogger.com,1999:blog-794388251515536483.post-41955025012823395142009-08-05T21:40:00.010-05:002009-08-05T21:51:28.871-05:00A Few Pics From Dad and LB<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDkjVT_qQQa-8solZHgHcQ50e7m1xB8tiae31-Lx2bCnb8sMeDswVClJuF_CMTwCmNao0I00V1jqiyk2YqehBkTiDwXBRMw76eBy-nyBUkES-fY_YaU6DfAletRo3UHgIRAlx1ATjbjow/s1600-h/Ironman+-+Lake+Placid+-+7.26.09+185.JPG"><img id="BLOGGER_PHOTO_ID_5366677832451316914" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDkjVT_qQQa-8solZHgHcQ50e7m1xB8tiae31-Lx2bCnb8sMeDswVClJuF_CMTwCmNao0I00V1jqiyk2YqehBkTiDwXBRMw76eBy-nyBUkES-fY_YaU6DfAletRo3UHgIRAlx1ATjbjow/s320/Ironman+-+Lake+Placid+-+7.26.09+185.JPG" border="0" /></a><br /><div><br /><br /><div><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFiK-CimsQrcTNL4qOShE7ktAcrnKtkB2JfrhkNq_pmeUrzVVMIIEVAFuKFwYWkQdViJDk25hoZVOwb1u61sboJsPdMiT1LI_RSGxGuBYPzfvN4812GYCHinWGySTas-mqlc9a3FWS_6c/s1600-h/DSC_0260.JPG"><img id="BLOGGER_PHOTO_ID_5366675420255897826" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 320px; CURSOR: hand; HEIGHT: 214px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFiK-CimsQrcTNL4qOShE7ktAcrnKtkB2JfrhkNq_pmeUrzVVMIIEVAFuKFwYWkQdViJDk25hoZVOwb1u61sboJsPdMiT1LI_RSGxGuBYPzfvN4812GYCHinWGySTas-mqlc9a3FWS_6c/s320/DSC_0260.JPG" border="0" /></a><br /><br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpGUMlC4qItgjfeWOCJssQ6viC-Yy8mro_FpB_Sm2_hCcArTMEW1MQ2KLF2mFtOVyjWd43Zt7RU5dcQgAllDCwdJ7npXxS4XecreWaj3eKB8H-Z684jXINtYuht79ICacTwOomgthw9H0/s1600-h/DSC_0296+(2).JPG"><img id="BLOGGER_PHOTO_ID_5366676896065443698" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 320px; CURSOR: hand; HEIGHT: 214px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpGUMlC4qItgjfeWOCJssQ6viC-Yy8mro_FpB_Sm2_hCcArTMEW1MQ2KLF2mFtOVyjWd43Zt7RU5dcQgAllDCwdJ7npXxS4XecreWaj3eKB8H-Z684jXINtYuht79ICacTwOomgthw9H0/s320/DSC_0296+(2).JPG" border="0" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBDZqv5jFBmlqWbGiYU8uCzcdO6yLdx0d8AD9Srq-JBo49mOPs6kv8zOsL5Q_imosLoMJUZGayKzBYDAAipelCUimHepVG0zyAB7cg_4NvBc8RDvXrnS8MFWvJLmC8uE1r5YeG-Q9i5rM/s1600-h/DSC_0304+(2).JPG"><img id="BLOGGER_PHOTO_ID_5366675724725671634" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 320px; CURSOR: hand; HEIGHT: 214px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBDZqv5jFBmlqWbGiYU8uCzcdO6yLdx0d8AD9Srq-JBo49mOPs6kv8zOsL5Q_imosLoMJUZGayKzBYDAAipelCUimHepVG0zyAB7cg_4NvBc8RDvXrnS8MFWvJLmC8uE1r5YeG-Q9i5rM/s320/DSC_0304+(2).JPG" border="0" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgE4ZaA0cB7urLvj8cECNkDbz6f2ifgc7h5VmlFcg19rznXRnuflUeWjG0xnVoZ5_5wRF9-OHrsYtZcgCqAmsJyKyKgvPKiCEUQ6M1H8K2OUl_8aLo06LHv9-QFx5djoMW1ZDjwsirLZI4/s1600-h/DSC_0314.JPG"><img id="BLOGGER_PHOTO_ID_5366675917488805954" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 320px; CURSOR: hand; HEIGHT: 214px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgE4ZaA0cB7urLvj8cECNkDbz6f2ifgc7h5VmlFcg19rznXRnuflUeWjG0xnVoZ5_5wRF9-OHrsYtZcgCqAmsJyKyKgvPKiCEUQ6M1H8K2OUl_8aLo06LHv9-QFx5djoMW1ZDjwsirLZI4/s320/DSC_0314.JPG" border="0" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy6oNye4XOkUYZICl4cbwoCke03EmCBqxCAvFzb8ZrSXn16OVFhc3_HGSJIrpdZ1HZZZfvpqeL1uz_PXfn3gRpOC4rrsf0d17ZxxEjeexYEUoRsbk07iFEwne6Jj5at-mifiYlF2NGpVc/s1600-h/DSC_0327+(2).JPG"><img id="BLOGGER_PHOTO_ID_5366676108402738338" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 320px; CURSOR: hand; HEIGHT: 214px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy6oNye4XOkUYZICl4cbwoCke03EmCBqxCAvFzb8ZrSXn16OVFhc3_HGSJIrpdZ1HZZZfvpqeL1uz_PXfn3gRpOC4rrsf0d17ZxxEjeexYEUoRsbk07iFEwne6Jj5at-mifiYlF2NGpVc/s320/DSC_0327+(2).JPG" border="0" /></a><br /><br /><br /><br /><div><br /><br /><br /><br /><br /><br /><div></div></div><br /><br /><br /><br /><br /><p></p><br /><br /><br /><br /><p></p></div></div></div>Joshhttp://www.blogger.com/profile/10870163950069246471noreply@blogger.com0tag:blogger.com,1999:blog-794388251515536483.post-7683851432178662142009-08-04T06:22:00.003-05:002009-08-04T06:26:07.827-05:00First Workout BackI gave myself one week of no training at all. Yesterday was my first day back. I went to the 50m outdoor pool because I love swimming outside and just did an easy 600 swim, 500 pull, 400 pull with paddles. Done. I will do one bike and one run and swim outside again if I feel like it this week. <br /><br />I met Blake at the pool and watched him crush a bunch of 200s.<br /><br />I then worked on my tan.Joshhttp://www.blogger.com/profile/10870163950069246471noreply@blogger.com0tag:blogger.com,1999:blog-794388251515536483.post-45845232740755867322009-07-31T07:36:00.003-05:002009-08-04T17:36:09.240-05:00IRONMAN LAKE PLACID RACE REPORT<strong>PRE-RACE</strong><br /><br />This year on the swim I’ve been working hard on technique with a local swim coach, Kari Woodall, and also put in some good masters workouts over the winter and into the spring. I find that masters gives me a good boost in my fitness but also can lead to quite a bit of fatigue if I’m not careful with the intensity and swimming with swimmers a couple steps above my level. With the swim, I can usually tell how fatigued I am based on how I feel in the water. This is the first sport to go when I’m feeling beat down. My swim was definitely off in June and most of July but started to come around during race week.<br /><br />On the bike I was strong. My power was up quite a bit from last year. I had some great workouts on the bike. On the downside I was a bit worried about my bike volume. We get a late start on the bike training here in WI and Placid was a bit early for me. I also had some issues with hot foot leading into the race and had some custom insoles made for me at <a href="http://www.exclusivecycles.org/">Exclusive Cycles </a>2wks from race day. It turned out that this was never and issue.<br /><br />My run was also in a good place. I had done somewhere around 5 runs that were 30km or more. I implemented a walk run strategy on these where I would run 2mi and walk 30s to get used to the Ironman strategy of walking every other aid station. Even with the short walk breaks I was averaging right around 7:30/mi on these runs. I was confident in my ability to run 8min/mile throughout the Ironman marathon. I think the biggest concern for me on the run was how my legs would hold up on the hills. However, compared to the hot foot concerns this was very minimal.<br /><br />Overall, the preps for this race were decent. I felt like the half Ironman that I did in early June may have screwed things up a bit. I felt very tired for a long time after that race and never fully regained the form I had leading into the prep period for it. Leading into IMLP I was trying to do catch up recovery all the way into race week. I felt much better during race week.<br /><br />I tried something new this race which was a relatively big breakfast for me race morning. I got up at 3am and drank a large smoothie with 510cals, a banana, and a bagel. I laid back down in bed and my stomach hurt! I got back up at 4:30 had my coffee and was ready to go. I had a gel and some water right before I started my swim warm-up.<br /><br /><strong>SWIM--1:01:08 (30:15/30:54)</strong><br /><br />I lined up a bit wide of the buoy to start right behind a woman that said she would be hitting a 58 minute swim and wouldn’t be sprinting out. Perfect. The gun went off I promptly lost her in the typical swim start chaos but stuck to my plan of mod-hard swimming and no harder to start. I found some feet and tucked in waiting for faster swimmers to come by. It turned out that this never happened and we were passing swimmers on the way back from the first loop. I figured these were some good feet as every so often the feet would turn over as their owner did some backstroke but kept it moving really well. I tried remain with my feet were when I got out of the water but lost them on the entrance back into the lake. I promptly found some new feet and rode them all the way around the second loop. I was very happy with my effort which I would rate as easy to falling asleep and the resulting splits.<br /><br /><strong>BIKE-- 5:36:14 (at 56mi 2:46:24)<br /></strong><br />Once out of the water I jogged over and got my wetsuit off and then jogged over to transition. I didn’t want to run all that distance from swim to bike and jack up my heart rate. When I got on my bike I noticed the heart rate was a touch high and just let it settle down the first few miles. The bike was rather uneventful. I had a bit of a down spot after the first out and back section but remembered that if I’m feeling down to eat more, so I did and that spot probably lasted only about 5-10min max. I took in a total of about 1800 or more calories on the bike leg, 3 electrolyte tabs/hr as my quads were a bit crampy in the beginning, and ridiculous amounts of water.<br /><br />I was passed quite a bit on the bike on the hills and then would go by the people that passed me on the flats and the downhills. I was very much in my own game, as during race week I really tried to instill the mindset of a 10hr time trial, not a race against everyone else, me against the clock and everything else was distraction.<br /><br />I can’t even explain how good I felt on the bike. I never got to the point of dying to get off the bike or hating my bike by the end of the ride. I enjoyed it throughout. It was my easiest long ride of the year by far. I thought this would set me up for a great run.<br /><strong><br />RUN--4:12:41 (1:45:42 half)</strong><br /><br />I got off the bike and went through T2 at a decent clip. I started to settle into my running pace but had some pretty serious lower back spasms going on. I got out of town and ran to the side of the road to do some brief stretching. That seemed to do the trick and I was out running again feeling smooth and very much in control. This continued throughout the run until the long downhill out of town where my quads started screaming at me. I was in unbelievable pain on that downhill and finally just had to go to a shuffle. The pain continued throughout the race but was ridiculous on the downhills. I just kept playing games where I would run for a certain number of minutes then walk a minute. It became a survival technique and racing was now done. I kept this going until I got to the uphill back into town where I just decided to try running up the hill. This didn’t hurt my quads and I went with it. By the time I got up the hill and to the turnaround I was less than a mile from the finish and just gutted it out to the line for a 10:59 finish.<br /><br /><strong>REVIEW</strong><br />Looking back at the race I was very happy with how I paced the swim and bike. I got lots of calories and water in on the bike and was always thinking about what my body needed next or what I needed to do to make sure I could run well.<br /><br />The run was a bit of a disaster. I’ve had those same quad issues once before but it was in a half marathon that was quite hilly and I hadn’t done much road work prior to the run. I think I blew it in the preps and didn’t get in enough, or any, long downhill runs. Overall, I’m not completely disappointed. My first goal was to finish and that I did. My second goal was to execute and I followed the plan on the swim and bike as well as the run. The final goal was a sub 3:30 marathon and I came up very short on that one but I have a good idea why.Joshhttp://www.blogger.com/profile/10870163950069246471noreply@blogger.com2tag:blogger.com,1999:blog-794388251515536483.post-15312136664839804792009-07-21T11:20:00.002-05:002009-07-21T11:28:05.933-05:00Ironman Lake Placid Thoughts<p><strong>RACE WEEK</strong></p><p><strong>BE MY GOAL.</strong></p><p><strong>MANTRAS</strong> for the day.</p><ul><li>Execute below my capabilities</li><li>If I’m not thinking about forward propulsion then let the thought go. </li><li>POSITIVE POSITIVE POSITIVE </li></ul><p><strong>GOALS</strong></p><ol><li><strong>FINISH AND EXECUTE THE PLAN.</strong></li><li>ride the bike w/in my power targets and execute the plan. </li><li>HOLD sub 8min/mi on run from mile 6 on and execute the plan. <br /> </li></ol><ul><li>Breakfast 4am- 2 ensure or naked smoothie approx. 400-500cals</li></ul><p><strong>SWIM</strong></p><ul><li>Be conservative at the swim start</li><li>Just f’ing steady. </li><li>Sit on feet and do not work. </li></ul><p><strong>BIKE</strong></p><strong><ul><li></strong>0-30mi 200w cap on flats to start (180-200w)</li><li>Then go to 190-210w rest of race w/corresponding HR of 130-140 w/145bpm cap</li><li>220-240w on hills erring on low side especially on first loop. VERY Limited time above 250w. </li><li>VI of 1.05 or less w/NP of 210ish. </li><li>Nutrition: 350kcal/hr of infinit 2x 700cal bottles on bike/pickup water at aid stations<br /> 3rd bottle of 700cals at special needs. </li></ul><p><strong>RUN</strong></p><strong><ul><li></strong>0-6mi SLOW 8:20/mi jog</li><li>6-26.2 7:50-8min/mi goal</li><li>Walk 30s every other aid station</li><li>Run Nutrition:<br /> 200cals/hr of gels and coke. <br /><br /><strong>NEVER GIVE UP, NEVER.</strong> </li></ul>Joshhttp://www.blogger.com/profile/10870163950069246471noreply@blogger.com0tag:blogger.com,1999:blog-794388251515536483.post-61123891734780732842009-07-20T16:27:00.002-05:002009-07-21T07:32:25.176-05:00One Week to Race DayIn the last few weeks leading to race day my mood tends to be based upon key workouts leading into race day. Let's just say I've been up and down...<br /><br />Tuesday I had a very good swim which was a sign things were coming around. Typically, my swim pace falls off if I'm a bit tired. My run on Tuesday was also pretty good with heart rate, perceived exertion, and pace all lining up. <br /><br />Wednesday was a progressive run starting easy at 8min/mile pace and dropping to 7min/mi pace. This workout was a bit goofy with the heat and my heart rate, perceived exertion and pace all out of whack. Let's just say I was a bit out of sorts after this run. <br /><br />A big day was in order for Thursday. I started off with a 3000yd swim which <span class="blsp-spelling-error" id="SPELLING_ERROR_0">similar</span> to Tuesday went really well. I had a great bike workout with 3x10min hill repeats where I found it very easy to hit my target power and then a short 6 mile run where my heart rate was a touch high but pace came very easy. <br /><br />Friday was a 6 mile run day and man were my legs sluggish. My HR was also super sluggish for the day so it all lined up and I just went out very easy and came back with five short pickups at about 5k pace. <br /><br />Saturday was a recovery day with just a short open water swim with a few 6min pickups and a recovery bike for 80min with a few 30s strength repeats. <br /><br />Sunday was my last big day. I started on the bike and rode for an hour super easy. Super easy is relative here in Madison as the flats and downhills can be easy but you still have plenty of ups. I think the only way for me to do recovery rides is on the trainer. Then I hit 3x20min at my low tempo power, 220w-240w, which is just a step above my steady of 180-220w. It was harder to get my power up into the zone this workout as compared to Wednesday and my heart rates were on the low side. I also find that pushing a tempo power on the rollers is a lot harder than pushing it on an uphill. So, another sluggish day. <br /><br />After the ride I hit a 6 mile run at my starting <span class="blsp-spelling-error" id="SPELLING_ERROR_1">Ironman</span> pace of 8:20/mi. Then for the final mile I picked it up to target pace for miles 6-26.2. For Placid I'd like to be sitting in the 7:50-8:00 range/mile on the marathon. For me to do that I will give myself 6mi of jogging at 8:20-8:30/mi. Then at mile 6 I will just try to sit on the 7:50-8:00/mi as long as possible. If there is anything left at mile 20 then I will use it up at that point, not before. So, that run was super easy and felt good even though I was still a bit sluggish. <br /><br />I really feel that this is a good goal and for my long runs of 18mi+ I've been able to run right around a 7:30/mi pace (with my walking breaks) so I think its doable. I've been practicing is walking for 30s every 2mi so that my body gets used to walking a bit and taking on calories at aid stations. <br /><br />That's all for now. Getting excited for Placid.Joshhttp://www.blogger.com/profile/10870163950069246471noreply@blogger.com0tag:blogger.com,1999:blog-794388251515536483.post-81508585236223681372009-07-15T06:21:00.003-05:002009-07-15T06:52:10.136-05:00Catching Up<strong>Thursday</strong><br /><strong>Swim</strong><br /><strong>Ride-1:51</strong><br /><br />After a solid effort on Wednesday I backed it up on Thurs. with close to a 2hr ride w/some 30s big gear efforts in the 300w range. My legs were a bit heavy inititally but that was to be expected and the 30s intervals woke them up. After my ride I hit a short swim and called it a day.<br /><br /><strong>Friday</strong><br /><strong>Run-6.75mi</strong><br /><strong>Swim</strong><br /><br />I met up with my buddy and old coach <a href="http://www.joghard.blogspot.com/">Tim</a> this morning. Tim coached me when I was preparing for the Great Floridian Triathlon. I placed 5th on the day and won my age group with a solidly executed race. In the offseason after that race, I lost my job, my Grandfather passed away, and soon after I was relocating to Madison, WI. I popped out of triathlon for a bit just to get my life which is typically easy and light, back to a good place without the additional stress of preparing for races. I ended up with a new job, a new house, a new girlfriend, a new dog and felt like the Talking Heads Song for awhile where I was thinking how the heck did I get here? But, it is all good and well, I have an Ironman in a couple of weeks.<br /><br />So, I was really looking forward to this run as I learn so much everytime I talk with Tim. It was an easy run out S. Boulder Trail but today wasn't about physical fitness as it was about mental fitness. By the time I was done with the run I was in a great place and felt very good about my upcoming Ironman.<br /><br />I added a swim onto the day and practiced my rocket ship arms with Andy Caplan.<br /><br /><strong>Saturday</strong><br /><strong>Swim-3200m</strong><br /><strong>Bike-3:45/67mi</strong><br /><strong>Run-2.5mi</strong><br /><strong></strong><br />This was supposed to be a long day but after the high heart rates on Wed. and a little bit of lingering fatigue I thought it would be better to back this off a bit. Better safe than sorry.<br /><br />I met up with my first friend from Boulder, <a href="http://www.jeffkeil.blogspot.com/">Jeff Keil </a>and his super fit and fast wife <a href="http://jennikeil.blogspot.com/">Jenni</a> and hit a bit of a swim prior to our bike. My swim was very simple, 4x800m as 2x swim, where I definitely felt the altitude. Then I tossed on a bouy and hit another 800 and then a final 800 w/some nice big paddles.<br /><br />From there (after a bit of a coffee break) we got on our bikes, did a bit of a spin then I hit 45min around my IM power. I didn't want to push too hard as my heart rate was already a touch high from the altitude and I wasn't feeling super peppy. Then a bit of an easy spin, a stop to refuel, and back to a 20min effort at IM power then a 20min climb at IM climbing power and a spin home. Jeff and Jenni just tagged along and played Iron Sherpa which was so freakin cool of them. Jeff and I talked all about Ironman, his training, my training, my upcoming race and similar to my time with Tim I felt very much at peace with my upcoming Ironman. I really miss my friends out in Boulder<br /><br />To end the day Le Jeff and I went for a short run to top off the day where I definitely felt the effects of a day of training at altitude. It was a good day.<br /><br /><strong>Sunday/Monday</strong><br /><strong>Ride-1:25</strong><br /><strong>Run-4mi</strong><br /><br />On Sunday I just hit a short easy spin and a 4mi run, just to keep the wheels rolling and then took Monday off other than an hour of technique work in the pool with Kari.<br /><strong></strong>Joshhttp://www.blogger.com/profile/10870163950069246471noreply@blogger.com0tag:blogger.com,1999:blog-794388251515536483.post-7959668408910074202009-07-08T19:44:00.002-05:002009-07-08T19:54:17.702-05:00Long RunToday was another Long Run in the arboretum. Each loop is about 10k and I try to pick it up just a bit each 10k. Today instead of running based on HR, Alan asked me to do the run by perceived effort and not worry about the heart rate. I typically run about 7:20-7:30/mi for the 30k effort and today when I wasn't looking at heart rate that is exactly where it fell. I ended up at 2:18 for a touch less than 30k. My perceived effort felt very much like a steady to moderate effort. Even the last couple miles were not necessarily hard. Last week the last couple of miles were HARD and I was pretty much toasted afterwards. <br /><br />The only issue, other than peeing right in the middle of a heard of mosquitos, is my HR was rather high today for the effort that I have seen in the past by about 6-10 bpm. So, I'm not sure why that is but I can't get too caught up in it at this point in the game. All I can do is train, rest well, and repeat.Joshhttp://www.blogger.com/profile/10870163950069246471noreply@blogger.com0tag:blogger.com,1999:blog-794388251515536483.post-90884263303144735142009-07-06T17:47:00.002-05:002009-07-06T17:51:05.261-05:00More RecoveryFriday through today has been super easy. My longest ride of the weekend was 1:40 with a little bit of steady. My longest run has been about 45mins. I am confident that I will bounce back for Wed's long run and the weekend sessions. I'm really craving some workouts after taking a full day off of training. I hate taking full days off!! <br /><br />Looking forward to a short swim and a short run tomorrow.<br /><br />Less than 3wks now til Placid. It's all about execution.Joshhttp://www.blogger.com/profile/10870163950069246471noreply@blogger.com0tag:blogger.com,1999:blog-794388251515536483.post-22109268655751675522009-07-02T19:20:00.004-05:002009-07-02T19:27:17.130-05:00So far this week...<strong>Monday--Day off</strong><br />A full day of work and a big weekend of training.<br /><br /><strong>Tuesday</strong><br /><strong>Swim</strong>--3250yds as sprints (10x50 hard/25ez and 2000 pull/pads)<br /><strong>Run</strong>--ez 4.7mi<br />a bit tired after being in ATL in the morning, then Detroit and finally in Madison<br /><br /><strong>Wed</strong><br /><strong>Bike-</strong>2hrs as 2x40 steady<br />not feeling it today.<br /><br /><strong>Thursday</strong><br /><strong>Run</strong>-20mi picking it up each loop (10k)<br />probably my slowest long run of the year.<br /><br />I think its pretty obvious, ez is in order until the body recovers a bit. Last week was hard and if you add in the heat stress of the mid week ride and run then it all makes sense. Thanks Coach AC for the pep talk and Blake B. for some good recovery ideas.Joshhttp://www.blogger.com/profile/10870163950069246471noreply@blogger.com0tag:blogger.com,1999:blog-794388251515536483.post-48593323407550431652009-06-29T09:25:00.002-05:002009-06-29T09:32:24.429-05:00A Solid Week<strong>Swim-12,800yds</strong><br /><strong>Bike-219mi</strong><br /><strong>Run-38.5mi</strong><br /><br />Need to put a few more of these together. Wednesday long ride and Thursday long run suffered a bit due to the heat but ended the week on a high note. Today is a recovery day, off the legs completely.Joshhttp://www.blogger.com/profile/10870163950069246471noreply@blogger.com0tag:blogger.com,1999:blog-794388251515536483.post-58815376793371424422009-06-29T06:27:00.002-05:002009-06-29T06:29:16.359-05:00Five Weeks Out<strong>Saturday-Big Day Training</strong><br /><strong>Swim 4000<span class="blsp-spelling-error" id="SPELLING_ERROR_0">yds</span><br />Bike 106<br />Run 4mi</strong><br /><br />Saturday was another attempt at big day training. A pretty similar outline to what I’<span class="blsp-spelling-error" id="SPELLING_ERROR_1">ve</span> planned to hit in the past but with a twist on the bike. The swim was a 5x800 descending pull set in around 12 minutes and out on the 12:30. Swim was pretty uneventful other than the fact that my swim just <span class="blsp-spelling-error" id="SPELLING_ERROR_2">hasn</span>’t been feeling too strong the last couple weeks. <br /><br />On the bike I rolled out pretty easy for the first hour. I noticed that my legs were a bit tried, but a good tired, from the week’s festivities. The next hour was done on the <span class="blsp-spelling-error" id="SPELLING_ERROR_3">Ironman</span> Wisconsin course as <span class="blsp-spelling-error" id="SPELLING_ERROR_4">IM</span> effort. The next task was 2x1hr a bit higher than <span class="blsp-spelling-error" id="SPELLING_ERROR_5">IM</span> effort. This was tough. I nailed the first hour and then broke the second hour into 2x30<span class="blsp-spelling-error" id="SPELLING_ERROR_6">mins</span> w/5min <span class="blsp-spelling-error" id="SPELLING_ERROR_7">ez</span>. I was able to hit the first 30min section with my normalized power in target but was unable to finish strong on the second 30min section. I ended up spinning the rest of the ride although noticed that my 200-220w <span class="blsp-spelling-error" id="SPELLING_ERROR_8">IM</span> power was still within reach. As this week was one of the first hot ones of the year it was pretty amazing to see all the carnage of cramping athletes all over the Wisconsin hills. Luckily, I had my heat issues on Wednesday and Thursday and was able to complete this ride without any issues and a heart rate that looked pretty reasonable for the efforts. <br /><br />I decided to escape the heat by doing my run on the <span class="blsp-spelling-error" id="SPELLING_ERROR_9">treddie</span> and saw pace to HR efforts similar to what I had done on Friday after a short technique swim. That was a great sign, although I’m still not sure why I’m always slower on the <span class="blsp-spelling-error" id="SPELLING_ERROR_10">treddie</span> for a given HR than on the roads. <br /><br /><strong>Sunday<br />Bike-32mi<br />Run-6mi</strong><br /><br />I rolled out pretty early on the bike after a lousy night’s sleep. All night my body felt like it was still moving after all the activity from yesterday and I got up several times to use the restroom. I also had limited time as I needed to catch a plane at 1:30. So, instead of going to my usual hill I went to a shorter hill for muscular endurance work. I noticed right away my legs were a bit heavy and the HR was suppressed. I ended up hitting six repeats for about 30<span class="blsp-spelling-error" id="SPELLING_ERROR_11">mins</span> of big gear work at which point my legs felt well worked. I then took it home at <span class="blsp-spelling-error" id="SPELLING_ERROR_12">IM</span> effort and got in a good solid six mile run at <span class="blsp-spelling-error" id="SPELLING_ERROR_13">IM</span> effort.Joshhttp://www.blogger.com/profile/10870163950069246471noreply@blogger.com0tag:blogger.com,1999:blog-794388251515536483.post-41690418077523344372009-06-23T06:05:00.004-05:002009-06-23T06:29:50.900-05:00The Lucho DoubleLast week was a push in the right direction. I was able to hit two key workouts mid-week done as a long ride and then a shorter ride the next day with some strength work in the hills followed by a moderately long run. I call this two day block the Lucho Double as it was introduced to me by my old friend and coach <a href="http://www.joghard.blogspot.com/">Tim <span class="blsp-spelling-error" id="SPELLING_ERROR_0">Luchinske</span> </a>(no Tim, I don't think you are old) and I've had much success with it in the past. <br /><br />So, the first day was a five hour bike ride with a touch over 3hrs of <span class="blsp-spelling-error" id="SPELLING_ERROR_1">Ironman</span> power. I find if I break up these rides into shorter segments, anywhere from 40-75 minutes of <span class="blsp-spelling-error" id="SPELLING_ERROR_2">Ironman</span> effort it is much easier mentally than to ride 3-4hrs at the <span class="blsp-spelling-error" id="SPELLING_ERROR_3">Ironman</span> effort. I'm not sure how physiologically different it is to split it up then to ride it continuous especially as I'm limiting my recovery to 5-10min max. Comments on this AC??? However, I plan on hitting the 112 done as a continuous ride just once before the big day on July 26<span class="blsp-spelling-error" id="SPELLING_ERROR_4">th</span>. <br /><br />I followed the long bike the next day with a shorter ride where I went out to my long hill and did a couple of longer (about 18min) hill repeats at a moderately hard effort. This for me works out to about 240-260w on the bike or an average heart rate of 141 and 142<span class="blsp-spelling-error" id="SPELLING_ERROR_5">bpm</span> for the repeats. I rode home as a steady time trial and then changed into the running gear for a 7mi run in the hills. For this run, with all the biking prior to it, I find it really gives me a realistic sense of my <span class="blsp-spelling-error" id="SPELLING_ERROR_6">Ironman</span> pace. When I typically do my long runs I'm guessing that I'm about 20-30s faster per mile than what I will run at the <span class="blsp-spelling-error" id="SPELLING_ERROR_7">Ironman</span> marathon while with this run, I've put enough biking in my legs so that by the time I hit it I find a lot of similar sensations as the <span class="blsp-spelling-error" id="SPELLING_ERROR_8">Ironman</span> run and the pace is much closer. <br /><br />I finished up the week with a business trip to NYC and can't say I got much training in. Sunday was my long run after a bit of <span class="blsp-spelling-error" id="SPELLING_ERROR_9">detraining</span> in NYC and although I got in 30km of running it definitely wasn't my best effort. Live and learn and then learn again and again and again...Joshhttp://www.blogger.com/profile/10870163950069246471noreply@blogger.com3tag:blogger.com,1999:blog-794388251515536483.post-76699288433979616782009-06-16T05:55:00.003-05:002009-06-16T06:08:52.785-05:00Work + Rest = FitnessAfter a bit of recovery last week it was time to try to hop back into the swing of things. Alan and I planned on hitting a big day of training exactly a week after the half ironman. My big day consisted of swim 4000yds (5x800), bike 112 miles, and run 6 miles. I knew going into this it might get ugly as my heart rate was very high for all my short recovery workouts leading into this one. <br /><br />The day started with the swim and unfortunately I struggled to hit my typical base pace on these. I just chalked it up to a bad swim day and put it behind me. I then hopped on the bike and had no pep in the legs. I decided to just ride and see how things progressed. Unfortunately, I really never came out of it and ended the ride after about 75 miles. <br /><br />I was a bit down on myself after the ride as now I had a race that I wasn't so happy with and a workout that further caused me to question what I'm doing and how fit I am. Luckily, I have great friends and a great girlfriend who told me how f'ing stupid I was being and they were completely right. I need to remember that fitness doesn't just disappear, it sometimes gets hidden by fatigue, but its still there and rest will bring it back. I know that like most triathletes, I have the work part of the equation down but sometimes (or most the time) unless the rest is forced it doesn't always happen. So, another easy day today and I will give it a go on Wednesday.Joshhttp://www.blogger.com/profile/10870163950069246471noreply@blogger.com0tag:blogger.com,1999:blog-794388251515536483.post-70671163380352248952009-06-12T06:51:00.002-05:002009-06-12T07:35:18.163-05:00Rockman Half Race ReviewI went into this race with big expectations. I have been working hard on my swimming technique with Kari, have improved my functional threshold power in the <span class="blsp-spelling-corrected" id="SPELLING_ERROR_0">off season</span> by about 20w on the bike, and have been getting in some good volume on the run and really hitting the key sessions well.<br /><br /><strong>Race Day</strong><br /><br />My parents and Lauren came to the race with me which always gives me a boost. However, no boost was <span class="blsp-spelling-corrected" id="SPELLING_ERROR_1">occurring</span> this morning. I had some issues with sleep for a couple of nights and I may have been feeling the effects of that on race morning. However, I figured, once the gun goes off and we get swimming, I will be good. Breakfast was also a bit light with one can of ensure and I wonder if that played a role in the outcome later in the day. I did a short 20 minute run and then fetched my wetsuit and got in the water to get a bit of a warm up in. <br /><br /><strong>Swim-29:40/15<span class="blsp-spelling-error" id="SPELLING_ERROR_2">th</span> <span class="blsp-spelling-error" id="SPELLING_ERROR_3">OA</span></strong><br />The gun went off and it was pretty tight and hectic in the water, as usual, for the first 200m or so. However, that was the most energy I was going to use for the next 4hrs or and I settled quickly into a good pack of about 6 people. I got towed around the lake for the rest of the swim and came in nice and relaxed ready to bike. Got into T1 stripped off the <span class="blsp-spelling-error" id="SPELLING_ERROR_4">wettie</span> and had a pretty quick transition.<br /><br /><strong>Bike-2:29:50/20<span class="blsp-spelling-error" id="SPELLING_ERROR_5">th</span> <span class="blsp-spelling-error" id="SPELLING_ERROR_6">OA</span></strong><br />On the bike I had specific goals. The first 10-15mi I stayed in my <span class="blsp-spelling-error" id="SPELLING_ERROR_7">Ironman</span> power ranges then after that section I raised my power range to half <span class="blsp-spelling-error" id="SPELLING_ERROR_8">ironman</span> (230-250w on flats and up to 290w, FTP on hills). At about mile 12 on the rollers, some riders came through pretty quickly. I knew that I would have a buddy to pace off of and work together through the bike leg. I went with my first potential buddy but he was working a bit too hard for me and I thought he was just more fit but I ended up seeing him again at mile 52 or so on the bike and never again on the run. Another guy told me that I could get over the hills and that I was doing great as he blew by me standing on the first section of rollers. Yes, I saw him later as well. The third little <span class="blsp-spelling-error" id="SPELLING_ERROR_9">piggie</span> was a charm and as he came by and I knew he would work as a good pacer. So, I took off with him, saw low watts and good speed and stuck with him until he totally slowed down and let me by...<span class="blsp-spelling-error" id="SPELLING_ERROR_10">WTF</span>!!! Well, it turns out that he knew his game and then I went back and worked for awhile up front. The rest of the bike we shared duties at the front and I was stoked to be riding with someone that understood that when you ride together you don't need to sit on my wheel but can keep it legal with great consequences. The rest of the ride was rather uneventful. However, I believe that the ride lead to the demise of my run as I was just not attentive and only was able to get in about 500 calories on the bike. Other than my nutrition (which was HUGE) I paced the bike perfectly from a power standpoint and raised watts on the second half. <br /><br /><strong>Run 1:30:36/7<span class="blsp-spelling-error" id="SPELLING_ERROR_11">th</span> <span class="blsp-spelling-error" id="SPELLING_ERROR_12">OA</span></strong><br /><br />On the run, once again I was a man with a plan. The first two miles I used to jog and figure out where my running legs were once again. I didn't want to see anything over 150 on the Heart rate monitor. The next 5 miles were my cruising miles where I would just cruise in zone 3 and then the final 10k were my do work miles where it was time to race hard. I also planned on walking every other mile for 15s and then 45s at the 7mi mark. Last year at Racine I pulled this strategy off close to near perfection. This year was the opposite.<br /><br />When I got off the bike I jogged and only saw the heart rate go over 150 on some steeper hills. However the heart rate remained low and was very reluctant to come up at all. I should have realized at the time that this was most likely a lack of nutrition issue and I should have grabbed a few gels. However, I didn't have any gels and there were none on the course (BIG LESSON). I did have my <span class="blsp-spelling-error" id="SPELLING_ERROR_13">camelback</span> full of <span class="blsp-spelling-error" id="SPELLING_ERROR_14">Infinit</span> and was able to drink a bunch of that (I've become a huge fan of the <span class="blsp-spelling-error" id="SPELLING_ERROR_15">camelback</span> since Lucho prescribed it back in 2005 and use it for all races half and longer). The rest of the run I <span class="blsp-spelling-corrected" id="SPELLING_ERROR_16">struggled</span> just trying to make my way through the course and get to the line. Since it was pretty humid I after the first 2 miles I decided to walk 15s each mile instead of 15s <span class="blsp-spelling-corrected" id="SPELLING_ERROR_17">every other</span> mile up to the 7mi mark and then re-evaluate. I never really came out of my funk and couldn't raise the HR when it was time to work. I ended up walking 15s each mile <span class="blsp-spelling-corrected" id="SPELLING_ERROR_18">throughout</span> the race and this probably prevented me from cramping any worse than I already was. I was glad to be done with this run. <br /><br /><strong>Take Home</strong><br /><strong>#1 Make sure nutrition is nailed...since this race I have gone back to my notes from other races and coaches and have checked in on what has worked in the past. I will NOT make this mistake again. </strong><br /><strong></strong><br />Otherwise, I was very happy with my swim, my bike was paced exactly according to plan, and I learned a lesson from this race. <br /><br />Bike Data<br /><br />Duration: 2:29:20<br />Work: 2012 kJ<br />TSS: 160.9 (intensity factor 0.804)<br />Norm Power: 231<br />VI: 1.03<br />Pw:HR: -1.31%<br />Pa:HR: 1.9%<br />Distance: 56.384 mi<br />Min Max Avg<br />Power: 0 427 225 watts<br />Heart Rate: 129 151 142 bpm<br />Cadence: 29 188 81 rpm<br />Speed: 4.5 38 22.7 mph<br /><br />1st half:<br />Duration: 1:14:10<br />Work: 981 kJ<br />TSS: 75.9 (intensity factor 0.783)<br />Norm Power: 225<br />VI: 1.02<br />Pw:HR: -1.62%<br />Pa:HR: -12.35%<br />Distance: 27.997 mi<br />Min Max Avg<br />Power: 0 398 220 watts<br />Heart Rate: 129 147 140 bpm<br />Cadence: 36 174 84 rpm<br /><br />2nd half:<br />Duration: 1:15:10<br />Work: 1031 kJ<br />TSS: 85.1 (intensity factor 0.824)<br />Norm Power: 237<br />VI: 1.03<br />Pw:HR: 4.62%<br />Pa:HR: 2.83%<br />Distance: 28.387 mi<br />Min Max Avg<br />Power: 0 427 229 watts<br />Heart Rate: 129 151 144 bpm<br />Cadence: 29 188 79 rpm<br />Speed: 4.5 38 22.7 mph<br /><br /><strong></strong><br /><strong></strong>Joshhttp://www.blogger.com/profile/10870163950069246471noreply@blogger.com0tag:blogger.com,1999:blog-794388251515536483.post-29896336051701741112009-06-09T14:02:00.002-05:002009-06-09T14:05:27.038-05:00Rockman Half Ironman ReportSwim:29:40<br />Bike:2:29:50 (225w av/231w norm)<br />Run: 1:30:36<br /><br />Total: 4:32:39<br />10th Overall/2nd in AG<br /><br />Details to follow...Joshhttp://www.blogger.com/profile/10870163950069246471noreply@blogger.com1tag:blogger.com,1999:blog-794388251515536483.post-57477342917119664162009-06-03T06:49:00.007-05:002009-06-03T07:20:16.984-05:0020 Minutes of Truth<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfoIFuQA48ORsHtf6qSl-N6UC4-WYD5UkLCJRlltXe_Nq0V3Avc2nVFBg0OFtw70tpkrzi2YGVk8H4CKkoSpM4R9uCQMtc4ZcQDPUBXlsDqTQXQ82WliWj3mYPnEr5OuHvVMzoQ-p4dp0/s1600-h/untitled.JPG"><img id="BLOGGER_PHOTO_ID_5343074643739971362" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 320px; CURSOR: hand; HEIGHT: 175px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfoIFuQA48ORsHtf6qSl-N6UC4-WYD5UkLCJRlltXe_Nq0V3Avc2nVFBg0OFtw70tpkrzi2YGVk8H4CKkoSpM4R9uCQMtc4ZcQDPUBXlsDqTQXQ82WliWj3mYPnEr5OuHvVMzoQ-p4dp0/s320/untitled.JPG" border="0" /></a><br /><div><br /><div>Yesterday was another 20 minute time trial to help determine my FTP (functional threshold power). FTP is approximately the power you can hold for an hour effort. It is also <span class="blsp-spelling-corrected" id="SPELLING_ERROR_0">referred</span> to as Anaerobic Threshold. To get an approximate FTP from a 20 minute time trial we just take 95% of the 20 minute power. We have then done hour long testing where Alan has asked me to sit within 5% of this power for an hour to confirm that we are close. This is even less fun than the 20 minute test.<br /><br />Anyway, I did the 20min time trial in the afternoon, which typically doesn't work as well as the test done first thing in the morning. I guess the fact that I'm a morning person comes into play there. I always hit this test as a 20 minute easy warm up, 5 minutes at my old FTP, 10 minutes easy and then right into the meat, the 20 minute time trial.<br /><br />When I hit my 5 minute effort yesterday the legs screamed at me and I wondered if I should really be hitting this test today. However, when I got to the 20 minute effort everything felt much better. Just a confirmation of the importance of a good warm up. I started the test trying to go hard but one effort level down from what I would want to hold for the entire test. The numbers looked good and I figured we would have an honest time trial today. At 5 minutes I tried to pick it up just slightly but within reason and at a power I thought I could hold for another ten minutes until the 15 minute mark. Then when I had 5 minutes left I tried to pick it up another notch. I typically find if I pace the 20 minute time trial correctly there is very little ability to pick it up in that last 5 minutes. I find that if I do pick it up its only by a few watts.<br /><br />When all was done I ended up holding 302w for the 20 minute time trial giving me an estimated FTP of 287w. That's exactly where I was last test and I know that I can hold 95% of that for an hour based on earlier testing we did. I also know that for my longer sessions I can hold 70%-75% of that 287w which is what I need to do for <span class="blsp-spelling-error" id="SPELLING_ERROR_1">Ironman</span>. So, <span class="blsp-spelling-corrected" id="SPELLING_ERROR_2">even though</span> I did not see an "improvement" in my FTP I am very secure in the fact that I have enough top end power for long course racing to accomplish my goals. Alan and I will revisit some FTP specific training later on but for now my goal is to build the ability to go long and execute a solid <span>Ironman at Lake Placid. </span></div></div>Joshhttp://www.blogger.com/profile/10870163950069246471noreply@blogger.com0tag:blogger.com,1999:blog-794388251515536483.post-367426483172183602009-06-01T13:03:00.003-05:002009-06-01T13:12:47.557-05:00A New BestI took it a bit easier this weekend and tried to shake my sore throat that has been bothering me for the last few days. <br /><br />I really wanted to race a 5k on Sat. but was smart and took the day a bit lighter. I ended up going to the track and doing several 200m runs right around 37-38s/200 followed by a spin after a long nap. Sunday, I felt somewhat better although the throat was still bothering me. I hit an easy run and then hit some steady riding with a touch of strength work in the hills. <br /><br />Today, was a new best. I've been hitting this swim set for many years and was a bit nervous to see the intervals <a href="http://alancouzens.blogspot.com/">Coach Alan</a> laid out. The set was 24x100yds done on a 1:40, 1:35, 1:30, and 1:25 send off. I shot for a 5s or so rest between each send off. The set was done as one of each interval, so, 1:40, 1:35, 1:30, 1:25 the first time through and then two of each interval and finally three of each interval. I have never done this workout starting with a 1:40 and descending to 1:25 so I was pretty happy to be able to make each interval today!!Joshhttp://www.blogger.com/profile/10870163950069246471noreply@blogger.com0tag:blogger.com,1999:blog-794388251515536483.post-75274845286957924232009-05-30T14:08:00.004-05:002009-06-01T13:17:08.909-05:00Smoked.Well, after a solid Wednesday, my last half <span class="blsp-spelling-error" id="SPELLING_ERROR_0">ironman</span> specific brick, I'm feeling well, smoked.<br /><br />Wednesday was pouring rain so I ended up riding 1hr easy on the trainer, followed by 90min at <span class="blsp-spelling-error" id="SPELLING_ERROR_1">Ironman</span> power (about 210-220w) followed by 2x30min at half <span class="blsp-spelling-error" id="SPELLING_ERROR_2">ironman</span> power (220-250w). So, after close to 4hrs on the trainer, I headed outside for my run.<br /><br />The run consisted of 2mi in zone 2, 5mi at zone 3 or low zone 4 and then a cool down. This tempo run has been real tough for me to nail due to mistakes with nutrition and starting the run too fast. I ended up taking it out what felt like an easy pace but in reality, worked out to about 7min/mile. Probably due to my aggressive start on the run, I ended up with a nasty side stitch. I was thinking, here we go again with a crap T-run, but as I learned from my last couple runs if I just take it down a notch and jog a bit I might be able to work it out. Sure enough, the side stitch subsided and I was able to keep it rolling finishing off the 5 miles a touch over 35min. I was very happy with the way the workout went.<br /><br />Thursday was a technique swim with <a href="http://www.woodalltraining.com/index.html">Coach Kari</a>, and Friday was a solid swim and short run.<br /><br />I was going to race a 5k this morning but due to an "on the edge sore throat" I decided to bail on the race and run <span class="blsp-spelling-error" id="SPELLING_ERROR_4">easy </span>with some short pickups on the track. I was surprised by my leg speed on the track hitting the majority of my 200m repeats right around 37-38s. I took a solid nap after that session and will do a bit of a spin to loosen up the legs. Hopefully I will be able to regain my <span class="blsp-spelling-error" id="SPELLING_ERROR_5">mojo</span> here in the next couple days and then put together a solid half at <span class="blsp-spelling-error" id="SPELLING_ERROR_6">Rockman</span> next week.Joshhttp://www.blogger.com/profile/10870163950069246471noreply@blogger.com0tag:blogger.com,1999:blog-794388251515536483.post-7722946002363139552009-05-27T06:22:00.001-05:002009-05-27T06:28:48.673-05:00A New Favorite Swim WorkoutI've been swimming this workout once weekly. I suck with paddles so, I think this is getting at a weakness. <br /><br /><strong>Warm up.</strong> <br />I've typically been swimming 400yds or so w/my snorkel and then hitting about 300yds of drills to try to ingrain good form for the next section.<br /><br /><strong>Main Set.</strong> <br /><strong>10x75yds as 50 sprint/25 easy.</strong> <br />I've been doing this on a 1:30 send off trying to get the 50 sprint under 35s. <br /><strong>2000yds pull w/paddles and buoy as 4x100, 2x200, 400, 2x200, 4x100.</strong> <br />All on a 1:30 per 100yd send off. <br /><br /><strong>Cool down</strong>Joshhttp://www.blogger.com/profile/10870163950069246471noreply@blogger.com0