Tag Archives: build

IM Boulder Week 21 Wrap-Up

Week 21 of training for Ironman Boulder 2017 is on the books. I can’t believe it is only 6 more weeks until race day. 5 months of training are behind me already. Although February was a bit of a wash, due to a pretty bad case of Bronchitis for a solid two weeks. March and April have been mostly trying to get back to where I need to be.

The early part of the week was spent mostly recovering from the St. Luke’s Half Marathon. My run on Wednesday was still feeling a little soreness in the legs. Thursday was a really good day. I had a great swim and was able to get out with some work mates for a really nice 2-hour ride.

My 2nd run of the week on Friday was ok. It was bit warm out(~85F) so that never works well for me. I took it easy and just kept things in zone 2.

My long bike ride on Saturday morning was great. I followed most of the old DCT ride route making my way up to Kempton, PA, down to Werley’s Corners and back again, totally just under 75 miles. Not super fast, but it was breezy and my watts indicated I was working harder what my speed indicated. It was warm Saturday, but the sun was behind the clouds most of the time so that helped.

I was also playing around with a GoPro too. 🙂

I drank two bottles of Skratch Labs, one water only, one bottle of Hammer Perpetuem(3 scoops) with some Beet Elite powder. I also had an Amrita Bar and a Honey Stinger Waffle for some solids. Oh yeah I also got some free, sample vegan crackers from the Rodale Institute while I stopped for a “natural break”, Phil Ligget would say.

I finished things off with a 20-minute brick run and broke in a new pair of Saucony Freedom ISO’s. More on those later.

Sunday was a bit cooler and overcast. Perfect for a long run. I was a bit leery about how the legs would feel after the long bike the day before, but things were feeling pretty good. I got in a little over 16 miles in about 2.5 hours. Things were getting a little stiff towards the end though and my IT band was tightening up. While stretching at a stop sign a guy stopped to make sure I was ok. That was cool! 🙂

I also ran the entire run in my new Saucony’s. They did pretty well too. No brake-in required. 🙂 Not sure if they are marathon material though. They are soft and comfortable, but not quite as luxurious as the Hoka Cliftons. Of course, the Hoka’s would have covered my feet in blisters too and the Saucony’s didn’t.

One other note was that I got in two good core strength workouts in this week too. I have been slacking on that lately and I am starting to feel it. I am thinking that this was also why my workouts towards the end of the week were better.

All-in-all feeling good. Another pretty big training week this week and then a little rest the following week.

IMCDA 2015 Training Update-Week #6(of 26)

Wow! Only 20 more weeks to go until Ironman Coeur d’Alene. Week #6 was a pretty solid one. I had almost 12 hours of volume and a few points shy of a 700 Training Stress Score(TSS). That equates to a average intensity of around .8(80%) overall for the week. Pretty high for a early season training week, but I am getting close to a easier week coming up the week before heading to Sedona. The week in Sedona should be pretty full of activity though with a bit of cross-training to boot.

I had a couple of the dreaded red blocks on TrainingPeaks, but one was a strength training and the other was my shorter speed interval swim session. Desite missing those two workouts I still was only 33 minutes off my planned volume. If I would have done those I would have been probably 30 minutes over. Hey I don’t want to overtrain right?

Ironman Coeur d'Alene 2015 Training Week #6 - TrainingPeaks.com
Ironman Coeur d’Alene 2015 Training Week #6 – TrainingPeaks.com

Looking at the bigger picture, progress is gradually increasing with slight amount of fatigue. One thing to note is that there are not any real large spikes in fatigue(pink) so I don’t think I am throwing too many “curveballs” to my system. Comparing to last year I am well above where I was at this same time, but I am also competing a month before too. I can definitely feel the fact that your endurance and fitness build from year to year.

Ironman Coeur d'Alene 2015 Training Week #6 PMC - TrainingPeaks.com
Ironman Coeur d’Alene 2015 Training Week #6 PMC – TrainingPeaks.com

Looking at TSS week to week, I have steadily progressed from my last rest week three weeks ago. The intesity(IF) has also increased as well. Next week should be another build week before an easy recovery the week before heading to the Southwest from some warmer temps and lots of outdoor training.

Ironman Coeur d'Alene 2015 Training Week #6 TSS - TrainingPeaks.com
Ironman Coeur d’Alene 2015 Training Week #6 TSS – TrainingPeaks.com

 

 

IMLP 2014-Week 21 Training Update-The Final Build

My final build week before Lake Placid was a fairly decent one. I took a rest day on Monday since I felt like I needed it. It was very hot and humid early in the week which upped the intensity a bit for my Tuesday night run.

Training Peaks week
A few “yellow” workouts abound after some weather conditions and trainer rides shortened things up a bit. Hopefully the increased intensity made up for it!
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The weather for the week…

The weather later in the week did not cooperate too much and I ended doing trainer rides on both Wednesday and Friday. It was probably a good thing since I get a much better and more consistent ride on the trainer. I also don’t need to spend as much time on the trainer as an equivalent road ride since you are constantly peddling and not coasting and stopping like you do on the road.

I was able to try out my new IMLP bike loop videos from my new GoPro during my trainer rides this week. PRetty cool! I memorized every crack and pothole on the descent into Keene.

My Thursday night run was cut in half due thunder and lightning. It had started out to be a really good rain in a downpour, but I bright flash and a boom occurred at the 30 minute mark. The rain never stopped until Friday afternoon which worked out since we were going to a picnic that day. I skipped my LSD swim on Friday just for lack of time.

4th of July Picnic
4th of July Picnic-Nothing like a IPA you can drink all day! The Founders “ALL DAY IPA”
Fun downhill section overlooking farm on Huffs Church Road
Fun downhill section overlooking farm on Huffs Church Road
Cows in Field-Somewhere near New Smithville, PA
Cows in Field-Somewhere near New Smithville, PA

All the weather issues early in the week paid off because Saturday was BEAUTIFUL! I did a ~97 mile bike and then a 25 minute brick after. I kind of winged it with my route and hit some different territory over in the Oley Valley/Lobachsville area. Had some pretty nice climbs on Sweetwood Road in Macungie(cat 3) and Lobachsville Rd(cat 3-4). Ended up with a pretty good 4k+ feet of climbing.

 

Old passenger rail car they are restoring on the Ironton  Rail Trail
Old passenger rail car they are restoring on the Ironton Rail Trail

Sunday was my last long(over 2 hours anyway) run for the training season. I headed over to the Ironton Rail Trail for some 5.5 mile loops and a 5 mile out-and-back spur. It is fairly shaded too which helped. It was a pretty hot day, but a good breeze kept things in check.

I starting getting a weak, shaky feeling about 2 miles into it and was wondering if I was going to make it the planned 3.5 hours. I ate the Amrita Bar in my FuelBelt and instantly felt better within a mile or so. Guess I was a little low in blood sugar or something. I also had a non-typical breakfast that morning of chia waffles with maple syrup which could have played a part. It didn’t have the same gusto as my smoothie does.

They don't call them LSD runs for nothing! I think I was hallucinating on this run. :)
They don’t call them LSD runs for nothing! I think I was hallucinating on this run. 🙂
Performance Mgmt Chart
My PMC chart shows the forecasted plan for the rest of the days until Lake Placid. My TSS(Yellow shaded area) shows me to be VERY rested by race day. My drop in ATL is a little more than I would like so I may do a couple more easy workouts in lieu of total rest days to keep that up a little bit.

 

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Heart Rate Variability(HRV) made a HUGE comeback this week. Kind of odd since it is my 2nd week in a row of build. I either respond better to more volume/intensity or my recovery is just severly delayed.

Other Items of Interest…

Leg Shaving…If you read Triathlete magazine you may have read the latest Jesse Thomas column about how shaving his legs during a recent wind tunnel testing session at Specialized. Jesse, being a fairly hairy fellow and high on the “Chewbacca Scale”, saved a whopping 15 watts by shaving his legs. The guys at Specialized created a video about it which is below.

Guess I could use a shave anyway?
Guess I could use a shave anyway?

I have never shaved my legs before and really haven’t found much justification to do so. Until now. They say on average this could have 5-10 minutes on an Ironman distance event, which is pretty huge. I am trying to cut about 25 minutes off my bike leg this year and getting a free 5-10 minutes could make that that much more obtainable. My wife was not real keen on the idea, but I what the heck it grows back. Anyway, here is the video…

My wife Denise also skydived on Sunday morning. I told her to just let me know when it is over. I have no interest in that. I did tell her to get the video, so I could watch it later. It was pretty cool to watch. Anyway, here it is.

IMLP 2014-Week 18 Training Update-Ready to Recover

 

Week 18 concludes as the second build week before heading into a recovery week. I decided to change from 3 week builds to 2 weeks for a couple reasons: One, it fit my schedule and two, I was planning to up the intensity a bit and being able to recover more often would allow me to sustain this better. Being able to head into my Lake Placid mini-camp in a fresh state will allow me to maximize my training time up there.

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If you read last weeks training update post, you may remember I had some IT band/hip issues during my long run last Sunday. Well I was pretty stoked to find that it was not really a problem for me this week. I had a little bit of a niggle at the end of my hill repeat run on Thursday, but nothing major. I stopped running immediately too. Today(Sunday) I ran locally just in case it flared up again, but it really wasn’t a problem at all. I did ice it well when I got home just as a preventative measure.

2014-06-15 14.49.18

Although I didn’t have hip issues on todays run, I did fall a little short of my planned 3 hours. It was a gorgeous day and a little hot. I had planned on circling back home halfway through to refuel a bit, but ended up going out longer than I planned and ran out of hydration and food. I basically ran out of gas around 15 miles and walked the last half mile home. I did intentionally run slower today just so I didn’t aggravate anything, so I ended up with around 2:30 hours. TrainingPeaks marked the workout in green on the calendar so it must be ok right? I also figured with the 6:25 century ride the day before I am ok with volume all together. I finished the week with a solid 16:30 hours of training.

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Next week is an easy week. Well, relatively speaking. It is pretty crazy that a 10 hour training week is considered an easy one. But it is.

One other item is that I signed up to do the MS City-to-Shore ride in late September. There is a bunch of people from work doing it, so I thought it would be a fun post-season event. I am planning to do the Century ride down and the 75 miler back.

Ok time to go relax…thanks for reading!

 

2014-06-06 20.29.04

San Francisco Trip-April 2014


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