As the end of October nears, so does my major training for Ironman. I have ONE last long run to do this week, then it is the TAPER phase of all this work. Long swims, long bike rides across the state all summer long are now just a memory. It time to get ready for some focus and what the hell I was doing since May.
Yesterday, the ride was 114 on the course. Moving time was 6:45, not bad and certainly doable on race day/ that along with 1:40 swim and transition will put me on the run in 8:30. Sadly the winner will already be done and I will be just starting the test of my life. In my thinking that gives me 8:30 minutes to finish the run. Fifteen hours would be great but you know what so would 16:59. what ever gets thrown my way I plan to deal with it and move on. I have fought many battles over my lifetime but this one I think will test my metal for sure. Not in the same way as chasing down the bad guys for 37 years but personally this will definitely be the hardest physical and mental challenge I will face in my short 58 tears on this planet.
Many many people have helped along the way, but none of it is possible without my main lady and best freind...MyBella! My ONE Multisport mates and all my training partners for the this year and my whole life played a part in getting me to this point. and lastly and most important of all is my #1 son, Kiel as it was him who brought me back from an old arthritic POPS to getting race ready and toe it up in 2011 IMAZ.
For all my ONE multisport mates, enjoy your November taper and enjoy every day of the Ironman experience when it comes to town, in three short weeks. Soak it all in and take John Deans word to heart, Go fast and have a blast, Im going to!
Sunday, October 30, 2011
Tuesday, October 25, 2011
Lessons Learned the Hard Way
As unusual I have to learn the lessons by hard knocks. And such was the case last Sunday during the Soma triathlon. Just another 6-7 hour training day so I thought. well I was in for a rude awakening during the second part of the run. I should have been tipped off after the swim that my heart rate was elevated from my normal OWS. But NO i just jumped on my B-sled and went right to 20mph. After a bit I settled in to what I thought would be Ironman bike pace @ 17 mph per hour but no that didn't happen either. Still i thought I would settle in at 115HR but No that didn't happen either. Once i got to the run it was apparent after 6 miles that this was going to be a not so pleasant day. I had went in to Soma thinking, oh no big deal you can do a half Ironman easy any time....WRONG! when u don't rest before, YOU PAY! and it was my time to get rolled. So the last 6 miles I suffered more mentally than physically although I was totally Fatigued, a very dangerous occurrence 28 days out from IMAZ. As I struggled in two very nice ONE teammates were there to get to the last 200 yards. thanks Lisa and ?, for picking me up the last 1/2 mile.
Its interesting that i went in with Ironman goals for the day but when don't respect the distance it really doesn't matter what you do, failure is right around the corner. I am so grateful that I made this huge mistake and learn from trying to be all that...LESSON most definitely learned. so how did this happen after all this great training? Well my training logs answered that. One day off before the race, lack of solid nutrition, and a huge month of training including 3-4 hr long runs and 6 hr long rides every weekend. So I gave myself a minimum of 3 -4 days on the beach with only walking as active recovery. If I need more Ill add another day in there before Saturday. Then evaluate my last long ride of 112 on the course. I am going to reschedule my last long run to the middle of the week to give rest days. then it is TAPER, taper , taper till race day. I freaking hate to use age a excuse but I'm thinking i better put it in the mix for recovery. other than that it has been a great month
Now for the positives: October has been a very awesome training month. Multiple 6 hour rides as well as long runs. Ive been to Bartlett Lake to adapt to the water as it slowly gets cooler. Not sure how much it ill drop this year but that wont be the issue. 2500 plus souls all thrashing about at one time in Tempe Town lake will be the real issue. i will of course be where the largest congregation of thrashers will be so it will most definitely be COMBAT swimming. hmm do they make a water proof tazer?
Lastly I want to thank my ONE Multisport teammates for all the encouragement and banter...there is a lot to this Ironman business and it is very stressful both on yourself and family and friends. it helps to share the goods the bads and the hilarious ( see the cliff bar utube triathlon video on combat swimming).. so it is on ward and upward into the final month of preparation. see yall on the course this weekend.
Its interesting that i went in with Ironman goals for the day but when don't respect the distance it really doesn't matter what you do, failure is right around the corner. I am so grateful that I made this huge mistake and learn from trying to be all that...LESSON most definitely learned. so how did this happen after all this great training? Well my training logs answered that. One day off before the race, lack of solid nutrition, and a huge month of training including 3-4 hr long runs and 6 hr long rides every weekend. So I gave myself a minimum of 3 -4 days on the beach with only walking as active recovery. If I need more Ill add another day in there before Saturday. Then evaluate my last long ride of 112 on the course. I am going to reschedule my last long run to the middle of the week to give rest days. then it is TAPER, taper , taper till race day. I freaking hate to use age a excuse but I'm thinking i better put it in the mix for recovery. other than that it has been a great month
Now for the positives: October has been a very awesome training month. Multiple 6 hour rides as well as long runs. Ive been to Bartlett Lake to adapt to the water as it slowly gets cooler. Not sure how much it ill drop this year but that wont be the issue. 2500 plus souls all thrashing about at one time in Tempe Town lake will be the real issue. i will of course be where the largest congregation of thrashers will be so it will most definitely be COMBAT swimming. hmm do they make a water proof tazer?
Lastly I want to thank my ONE Multisport teammates for all the encouragement and banter...there is a lot to this Ironman business and it is very stressful both on yourself and family and friends. it helps to share the goods the bads and the hilarious ( see the cliff bar utube triathlon video on combat swimming).. so it is on ward and upward into the final month of preparation. see yall on the course this weekend.
Wednesday, October 12, 2011
Zeroing In On IMAZ!
October was marked as the big month for IMAZ. This is where all the true testing of my metal has and will take place. So far so good. I'm definitely a ton stronger both physically and mentally. Most of my long rides have been solo although i have a had a few riding partners. It definitely helps to have a ride partner to help keep your self in check. Thank you all for riding with me. I have stuck to the my belief to, build the base and the race will be accomplished. I have multiple goals and a vision of how the race will unfold, however wisdom tells me that there will be obstacles to overcome not matter how fit a person is. Fear has crept in but not in finishing but of all the other intangibles. Injury, mechanical failure, nutrition, bodily distress all come up as possible issues. seeing ONE triathlete Sue Meno persevere in KONA was truly amazing. That was a hard blow to receive weeks before the race of her life and she stood tall and won. WOW!
Its interesting that on my long weekend rides, a lot of problem solving occurs. I have been able to anticipate potential issues, dissect them and come up with a plan to resolve the problem. I am quite sure that I will have several to deal with on race day but really that is what this race is all about Problem solving 101. Last week it was medical issues, blisters, chafing and such...my special needs bags will probably be a medicine cabinet and a grocery store.. this week it has been what to wear, yeah right seems easy, however this is the desert and I will get cold, hot and maybe wet. Last weekend brought 55 degrees with freezing fingers. I didn't like that however I did go away by midday. The s@#$ a guy can think of is incredible. So where am I at now. Focusing in on the task at hand.
So far this month I have done two 6 hour rides and will do one more plus two races as big days, not really racing but doing the events in a moderate pace. First on the list is the McDowell 12 hour Midnight run this Saturday at starting at 6pm. Its a 15 mile loop in the desert under a full moon. Its exciting and will definitely be a confidence builder. My plan is 20 miler as a run/walk as, time on my feet is the lesson of the day. Sunday am, back on the IMAZ bike course for a 3-4 hour Z2 TT. We will see what my body allows and again I wont be pushing it to the limits. SOMA half Ironman will be the following week and this will be a walk thru for IMAZ. The lesson here is to stay smooth and not get ahead of myself. Get used to being passed and stay within myself based on my HR. this will be a mental test as much as a physical one to really drill it home what i need to do. So a 6.5 hour race ought to take care of this. Patience, Patience Patience!
I think it is signifigant that my swim and cycling may be better than when I was younger. Not faster but way more efficient. The FELT on flat roads is freaking fast. Its been to the doctor now and is all well and ready to go. Maybe a last minute tune up two weeks out and some fresh rubber and it is set. My times on the course have been good. I still haven't gone all out on the course but i did have a 10 mile stretch down the hill at 28.5 mph average on Sunday. wind aided, of course, but still 28 is 28. My swims have been the one event that i felt that I could control so I spent a lot of time in the water this year, 10,000 meter weeks have been the norm. In Oct I have had several one hour plus non stop swims with drill sets that follow. My HR has steadily dropped as a result of these efforts. I am counting on this to give me a good start with out going into HR stress. However we will see with 2500-3000 folks all starting together it should be a real riot. ps reminder bring extra googles just in case.
My last concern is nutrition and in the coming weeks I will seek out the advice from all the ONE members. Several competed in KONA so i will be asking for advice for sure. I have some ideas based on experimenting but i would like to hone in this aspect of the race. SOMA will definitely be a nutrition trial. Im pretty sure that most of the athletes competing IMAZ are all going through similar thoughts as we get closer to that ever elusive date of 11-20-2011. My motto Live to Tri--Tri to Live! Let the good times roll!
Its interesting that on my long weekend rides, a lot of problem solving occurs. I have been able to anticipate potential issues, dissect them and come up with a plan to resolve the problem. I am quite sure that I will have several to deal with on race day but really that is what this race is all about Problem solving 101. Last week it was medical issues, blisters, chafing and such...my special needs bags will probably be a medicine cabinet and a grocery store.. this week it has been what to wear, yeah right seems easy, however this is the desert and I will get cold, hot and maybe wet. Last weekend brought 55 degrees with freezing fingers. I didn't like that however I did go away by midday. The s@#$ a guy can think of is incredible. So where am I at now. Focusing in on the task at hand.
So far this month I have done two 6 hour rides and will do one more plus two races as big days, not really racing but doing the events in a moderate pace. First on the list is the McDowell 12 hour Midnight run this Saturday at starting at 6pm. Its a 15 mile loop in the desert under a full moon. Its exciting and will definitely be a confidence builder. My plan is 20 miler as a run/walk as, time on my feet is the lesson of the day. Sunday am, back on the IMAZ bike course for a 3-4 hour Z2 TT. We will see what my body allows and again I wont be pushing it to the limits. SOMA half Ironman will be the following week and this will be a walk thru for IMAZ. The lesson here is to stay smooth and not get ahead of myself. Get used to being passed and stay within myself based on my HR. this will be a mental test as much as a physical one to really drill it home what i need to do. So a 6.5 hour race ought to take care of this. Patience, Patience Patience!
I think it is signifigant that my swim and cycling may be better than when I was younger. Not faster but way more efficient. The FELT on flat roads is freaking fast. Its been to the doctor now and is all well and ready to go. Maybe a last minute tune up two weeks out and some fresh rubber and it is set. My times on the course have been good. I still haven't gone all out on the course but i did have a 10 mile stretch down the hill at 28.5 mph average on Sunday. wind aided, of course, but still 28 is 28. My swims have been the one event that i felt that I could control so I spent a lot of time in the water this year, 10,000 meter weeks have been the norm. In Oct I have had several one hour plus non stop swims with drill sets that follow. My HR has steadily dropped as a result of these efforts. I am counting on this to give me a good start with out going into HR stress. However we will see with 2500-3000 folks all starting together it should be a real riot. ps reminder bring extra googles just in case.
My last concern is nutrition and in the coming weeks I will seek out the advice from all the ONE members. Several competed in KONA so i will be asking for advice for sure. I have some ideas based on experimenting but i would like to hone in this aspect of the race. SOMA will definitely be a nutrition trial. Im pretty sure that most of the athletes competing IMAZ are all going through similar thoughts as we get closer to that ever elusive date of 11-20-2011. My motto Live to Tri--Tri to Live! Let the good times roll!
Subscribe to:
Comments (Atom)