Week 12 Ironman Training Update - a 13 hour training week

I just finished week 12 of my 30 week Ironman training (110 miles in total).  Overall, I feel great and 100% healthy.  My legs feel great, I rarely have twinges in my knees, IT bands, and shins, and my recovery has been great.  No doubt my new, softer, custom made orthotics have also helped me a ton.  I've only been running 3 days a week and definitely feel fresher as a result.  I've been trying to balance my workouts by doing 3 runs, 3 swims, and 3 bikes a week, with 2-3 strength resistance workouts thrown in.  This cross training really helps my legs to recover.  Plus, I've been running mostly on the Bridal Path in Central Park, which is a much softer surface than running on the Central Park loop pavement (although the Bridal Path is tougher to run fast on  - sometimes it feels like running on sand).  I also have been doing a lot of Epsom salt baths (and did my first ice bath this year after my 13.1 mile run over the weekend which definitely helps recovery).

I've had some time to reflect on my Miami Olympic tri and (what I consider to be) my weak swim performance.  When I finished the race, my first reaction was that having a bad swim was probably the best thing that could have happened to me, as I will work and train harder to improve this huge weakness.  I still feel this way today.  Given that it was only my third open water swim ever, I have room to improve.  Last week, I swam 3 times (between 2,500 - 3,000 yards each time (between 62-68 minutes, or 1.5 - 1.75 miles each time).  I feel stronger.  Where I need the experience is sighting in open water (meaning how to look up and swim straight).  That saps energy out of me, so hopefully as my fitness progresses this will become easier and less tiring.

I decided after my Miami race to find some local open water swims of at least 0.9 miles long.  I found a half ironman in New Jersey called Bassman and I decided to sign up.  The race is this Sunday 5/1 and the distances are 1.2 mile swim (in a cold, less choppy lake with a low 60 degree temperature - perfect for a wetsuit and not too dissimilar from the 68 degree water for Ironman Canada), a 58 mile bike (flat), and a 13.1 mile run (also flat).  I've only been training for 12 weeks, so one might question whether I'm ready fitness wise, but I'll use it as a training race and will listen to my body about how hard (or easy) to go.  I'm not at all concerned about my time or about dropping out of the race (if I have to).  I'm excited for a shot at redemption for my swimming and also realize that there is a chance that I won't make the 1 hour and 10 minute cutoff.  If that happens, I'll know where I stand.  If I'm going to fail, I'd rather fail now than a month from now.   My next race after this one is on 6/5, another half ironman in Middlebury, CT (the Rev 3 Quassy half).  This race is extremely hilly, so I'll need to get out to New Jersey on 9W and River Road for the rest of May.

A week after my Miami tri, I ran a 4 mile race in Central Park, my first running race since January.  I rode my bike for a bit before the race (my plan was to ride for 2 hours before and run an easy brick).  However, I got a flat tire (which I am glad about as I need the experience changing my tires), but that killed my workout.  I didn't bring enough CO2 (only 1) and ended up needing more.  Live and learn.  I got another flat tire in my apartment 2 days later and felt much more comfortable changing my tire (and faster too).  So, I decided to run the 4 mile race at 80% effort (pushing but not all out).  After mile 1, my split was 7:21 (a hard uphill mile), so I knew that the next mile was relatively flat, so I decided to keep pushing and ran a 6:59 second mile (6:50 for most of the mile).  Then I got to the west side hills (very hilly and tough) and struggled a bit - 7:42 mile 3 and finished with a 7:08 mile 4.  Very happy with my overall pace of 7:16 per mile.  I didn't go all out, definitely room to improve.  Best of all, no knee pain at all during or after the race!!!

Last week, I had a great week of training - 13 hours in total (11 workouts)
Runs - 3 runs (total 28 miles - 7 miles, 8 miles, and 13.1 miles).  Garmin Files:

4/19 - 7 mile run - 8:42 pace, avg heart rate 155

4/21 - 8 mile run - 7:40 pace, average heart rate 152 (my Garmin satellites were off for a bit, my actual pace was probably 7:50-8:00 per mile, still great for me given my heart rate)

4/23 - 13.1 mile run - 8:50 pace, avg heart rate 153.  43 degrees, pouring rain the entire run and very windy.  Ran negative splits, was running 8:20-8:30 pace during last 3 miles or so.

Bike - 3 bike rides (all on the trainer)  - total 77 miles - 60 minutes, 60 minutes, 2 hours 30 minutes.  I decided to ride the trainer this week (Sunday night) so I could be home on Easter morning when my kids woke up, which was awesome!  We had a great time watching them find their baskets and Easter eggs!

4/24 2 hour 30 minute trainer - avg heart rate 135, average cadence 87. 

Swim  - 3 swims - 5 miles - 62 minutes (1.57 miles), 62 minutes (1.63 miles), and 68 minutes (1.74 miles)

Strength - 2 resistance/strength leg workouts.  Feel more stable in my legs than ever.  No question improving my leg strength has helped me stay healthy.

Also found out today that I'll be able to do the Nautica NYC Olympic triathlon on 8/7, which is a perfect tune-up for Ironman Canada.  I'll likely add a few other races in between too!

Just got my 6 month cholesterol tests back (I started taking 2.5mg of Crestor about 6 months ago to get my cholesterol down a little).  My HDL (good cholesterol) improved up to 59 (from 43 in my last test).  My doctor said that 60 is "heart protective", so hopefully I continue to improve.  My LDL (bad cholesterol) was 88 (down from 124), a significant improvement (my doctor would like to see this below 70).  My overall cholesterol was 157 (down from 181).  I'm excited that the results are better.  My c-diff result (measures inflammation) was 0.6, also a great result.

5 weeks of Ironman Training is complete (kind of)

Summary Commentary
I just completed the first 5 weeks of my Ironman training.   Overall not where I want to be because I was sick for the first 2.5 weeks and as a result I have missed 8 days of training thus far.  I believe that things happen for a reason, and perhaps me getting sick was a blessing in disguise as it gave my legs some time off.  I've started running again over the last 5 weeks and have been pain free, which is exciting.  Over the last few days, I finally feel like I'm starting to get into a groove.  Today, I rode my bike on the trainer for 1 hour and 45 minutes.  I started off ok but noticed that my heart rate was really low given my fast speed.  After an hour, I felt strong and was able to easily push harder, averaging 18.5mph for the last 40 minutes of the workout (better than I ever have done before, even for the first 40 minutes of a workout).  I exercised over 10 hours over the last week, an all-time record for me.  What's great about it is that it was incredibly balanced between running, biking, swimming, and strength training, so I don't feel fatigued at all (in fact that opposite).  I would be completely fried if I ran 10 hours in a week.  I've also been sleeping more, getting 7-8 hours on most nights, which is clearly keeping me healthy.

• Given that I have already missed 8 days of workouts, I thought that I would look back on my 3 marathons to see how many workouts I missed (all 18 week training programs).
• For the NYC Marathon in 11/2009, I missed 7 workouts (all in a row) due to a swollen left knee (IT band). I put on too much mileage too quickly (was doing 50+ miles per week with no base). After 7 days off and physical therapy, I was fine and didn't miss another workout.
• I missed 0 days of training for the Kenosha Marathon (5/1/2010) and 0 days of training for the Chicago Marathon (10/10/10). That means I wasn't sick or hurt at all. Impressive but I'd say more lucky than anything else. Definitely proves that exercising regularly (particularly running) keeps me healthy and from getting sick.
• My ironman is on 8/28/11 and I'm doing an Olympic triathlon in Miami (South Beach) on 4/10 and a half ironman on 6/5 (in Connecticut). I am signed up for the NYC marathon in November and would love to do it as a fun run. If I can stay healthy during my training and have a good ironman marathon I might be able to swing it.
• I'm also seriously considering doing the "Goofy" in January at Disneyworld in Florida.  The "Goofy" consists of running a half marathon on a Saturday followed by a full marathon on Sunday, both running through the park.  I want those medals (one for the half marathon, one for the full marathon, and one for running both of them).  Will do them as fun runs.  Who wants to do them with me?
• I went to a Motorhead concert this week (my first).  My friend TM got me into Motorhead and I've become a big fan, often running to my favorite Motorhead tunes.  They definitely pump me up.  I am very tolerant of loud music, but this show was a whole new level of loud.  My ears rang for 3 days after, I was in real pain.  I loved the show and the guys in the band have serious chops.  They are real musicians. 
• Had a very busy February at work, only taking 2 days off (including most weekend days in the office)

Workout Summaries over the last 5 weeks

Ironman Training Week 5 - Week ended 3/6/11 (total workout time 10.3 hours) - 11 workouts in total


Swim - 2 swims (58 minutes, 64 minutes) - each 2500 yards (1.43 miles) - took my time for the 58 minute workout and had my own lane the entire workout.  Was very happy with this workout, the best swim workout I have ever had.  Did 100 yard intervals for the 64 minute workout with 20-30 seconds between each interval.  Was in the fast lane and was out of my league there.
Bike - 3 rides (45 minutes (17.9mph, avg hr 131), 47 minutes (16.7mph, avg hr 132), 1 hour 45 minutes (17.8mph, avg hr 134)) - all on the trainer
Run - 3 runs (45 minutes - 8:57 pace/152 avg heart rate, 45 minutes - 8:50 pace/151 avg hr, 64 minutes - 8:55 pace/157 avg hr).  All runs were easy - I'm very far from where I want to be with my running, but making progress.
Strength training - 3 strength workouts (37 minutes, 70 minutes, 39 minutes) - have progressed to hard jumps, step ups, and other tough stuff.  Very, very happy with my progress here.  Started to work on my core by doing planks this week (first time in my life doing them).
Notes: Saw Motorhead Monday night.  Had 3 workouts in a day twice this week (Tuesday - Run, Bike, Strength) and Thursday (Run, Bike, Strength) - all of these workouts were done before my kids were awake or after they were asleep.
Days off During Week: 1 (Monday)



Ironman Training Week 4 -Week ended 2/27/11 (total workout time 6.2 hours) - 9 workouts in total

Swim - 1 swim (33 minutes) - was looking to go longer but got kicked out of the pool for a kids swim practice
Bike - 3 rides (33 minutes, 46 minutes, 90 minutes) - all on the trainer
Run - 3 runs, (45 minutes - 8:51 pace/152 avg heart rate, 45 minutes - 8:37 pace/156 avg hr, 61 minutes - 8:44 pace/156 avg hr)
Strength training - 2 strength workouts (34 minutes, 43 minutes)
Notes: Worked about 65 hours this week including both weekend days (had a tough month with only 2 days off).  1 day in Washington D.C. to recruit at Georgetown
Days off During Week: 1 (Monday)


Ironman Training Week 3 -Week ended 2/20/11 (total workout time 4 hours) - 6 workouts in total


Swim - 0 swims - sinus infection, couldn't swim
Bike - 1 ride (45 minutes, 17.3mph, avg hr 148) - on the trainer
Run - 3 runs, (30 minutes - 8:44 pace/156 avg heart rate, 30 minutes - 8:49 pace/159 avg hr, 45 minutes - 8:59 pace/145 avg hr)
Strength training - 2 strength workouts (60 minutes, 35 minutes)
Notes:  sinus infection came back, went on 10 more days of antibiotics.  took 3 days off completely from working out to get better.
Days off During Week: 3 (Wednesday, Friday, Saturday)





Ironman Training Week 2 -Week ended 2/13/11 (total workout time 5.7 hours) - 8 workouts in total


Swim - 1 swim - 41 minutes, 1 mile
Bike - 4 rides (30 minutes (17.6mph, 144 avg hr), 45 minutes (16.5mph, avg hr 127), 45 minutes (18.0mph, 138 avg hr), 90 minutes (17.2mph, 136 avg hr) - all on the trainer
Run - 2 runs, (30 minutes - 8:54 pace/158 avg heart rate, 30 minutes - 8:43 pace/157 avg heart rate)
Strength training - 1 strength workouts (32 minutes)
Notes: sinus infection early in the week, probably came back too quick and got sick again
Days off During Week: 1 (Monday)



Ironman Training Week 1 -Week ended 2/6/11 (total workout time 1.7 hours) - 3 workouts in total


Swim - 1 swim - 44 minutes, 1 mile
Bike - 0 rides
Run - 1 run (30 minutes - 8:50 pace/159 avg heart rate) - first run in over 3 weeks
Strength training - 1 strength workout (30 minutes)
Notes: Sick for most of the week with sinus infection. Felt horrible.  Was on antibiotics
Days off During Week: 5 (Wednesday-Sunday)

Swim Swim Swim

It's been a while since I've posted an update.  In my last blog post, I decided to shut down my running and biking to help my right shin splint heal.  My goal was to take 6 weeks off from running and 4 weeks from cycling, replacing it entirely with swimming. 

Taking time off from exercising is MUCH, MUCH harder for me than exercising.  I need to exercise at least 5 days a week to feel healthy and happy.  I've been exercising 4-5 days a week regularly for 20+ years.  My ultimate goal is the Ironman in 2011, so now is the time to take it easy. 

So, I only exercised 3 times over the the first 2 weeks of my running and biking hiatus, and by the end of that second week, all of the bad symptoms that I experienced before I became a runner came back.  I felt tired and fatigued.  My body felt inflammatory.  My right side felt week, my right eye twitching came back, and I felt "off my game". My weight went up to 201 pounds from my marathon training weight of 193-195. I lost a belt buckle loop.  Say goodbye to my marathon fitness level. I'll have to get over the hump again.

Swimming

I knew I couldn't run or bike yet, so I decided to turn up my swimming, working out in the pool 6 of the next 8 days, swimming at least 45 minutes and sometimes as long as 64 minutes (1.5 miles in this case).  I have NEVER been a swimmer.  I wasn't on any swim team growing up (although I was a lifeguard, as I could pass the sprint swim tests).  Prior to becoming an triathlete in July 2010, I never even worked out in a pool (and despite being in marathon shape I could only swim 8 lengths because my form was so inefficient).  My technique is sub-par, and that's putting it mildly.  I went swimming with my friend MH, a great athlete, a triathlete, and high school swimmer, and he had me do a kick board drill, extending my arms out holding onto the kick board while kicking my legs.  I'm not joking when I say that I was barely moving forward at all.  In fact, for 30 seconds I don't think I moved forward at all.  No kidding.  He was on the side of the pool and I must say that I was embarrassed.  No question that I have a weakness in my kick.  Well, enough about my horrible swimming skills and form.  Swimming 6 of 8 days was a serious accomplishment for me, as my motivation to go swimming is very low because I'm not a good swimmer (although I do listen to music when I swim which definitely helps and is relaxing).  Over these 6 workouts, I improved my mile time in the swim to a best of 38 minutes and felt like I was becoming a little faster (typically it takes me 42-44 minutes to swim a mile in a pool and my half mile swim splits for the 2 triathlons that I did last year were both 22 minutes (on pace for a 44 minute mile).  I'm slow, although I know that I could swim faster than a 38 minute mile, but then I would be totally dead and wouldn't have any energy left for the bike or the run!  For the first time in my life, I did a swim speed workout, consisting of 12x100 yards, with a 20 second break in between each 100 yard workout. I definitely was faster than normal in each 100 and am feeling myself becoming a stronger swimmer.  For me, 60 minutes seems to be the right amount of time for me to feel like I got a good workout in.

Checking myself

So how long did I take off from running and biking.  How did I do against my goals?

Running - Took 5 weeks off (first run was on 11/26/10).  No pain in the shin whatsoever during the run, but still some twinging in the shin when not running.  Since then, I've only been running 2 days a week, as my shin continues to twinge a little bit after my runs (but never during). 

Biking - took about 4 weeks off. 

Also did acupuncture twice, which definitely helped heal my shin quicker.  Plus, given my Crohn's, I get abnormal swelling around the shin splint area.  I find that ice helps to reduce that swelling greatly, so I have been heavily icing my leg (Anastasia, my acupuncturist, wouldn't be happy with my icing!)

Ironman Training

I'm not training for anything right now, just trying to stay fit and healthy.  I have decided to start my Ironman Training on 2/1/11, following at 30 week training program in Don Fink's book called "Be Iron Fit" (I'll follow his intermediate program).  I'd like to go into my Ironman training with a solid base of fitness.  I plan on following a strict heart rate zone Ironman training plan and will base my workouts on the duration of my workouts, not on distance.  I plan on doing a weekly writeup of my Ironman training during my training.  I also signed up for the Rev 3 Half Ironman on 6/5/11, which I am excited about.  This was the site of my first triathlon, a sprint, and is one of the hilliest tris in the world (which I need because Ironman Canada is extremely hilly).  Ironman Canada is on 8/28/11.

Here is a summary of my workouts since the Chicago Marathon:

10/17/10 - 2 workouts (2 runs - 4.4 and 5 miles)

10/24/10 - 1 workout (1 run, 5 miles) - right shin sore

10/31/10 - 4 workouts (4 rides on my trainer) - right shin sore after my rides, never during

11/7/10  - 1 workout (swim, 36 minutes) - very careful not to push off the wall hard to keep shin healthy

11/14/10 - 2 workouts (2 swims, 41 and 49 minutes).  Weight 201.  Lost a belt buckle loop.

11/21/10 -  5 workouts (5 swims)

11/28/10 - 7 workouts (3 runs, 2 rides on my trainer, 2 swims) - first run and first ride in weeks

12/5/10 - 5 workouts (2 runs, 2 swims, 1 spin class)

12/12/10 -  5 workouts (2 runs, 2 spins, 1 swim)

12/19/10 -  5 workouts (2 runs, 3 rides (2 on trainer, one on spin bike at the gym).  Weight 198-199.  I've gained my belt buckle loop back!

All of my runs above were done on the bridal path, not pavement

I took a few pictures while running in Central Park after my 5 weeks off.  It was a bummer to miss the fall season and to not be able to run in the Park before the NYC marathon, which is always fun.

From December 14, 2010

November 28, 2010

Ironman Canada 2011

Yesterday, I registered for Ironman Canada 2011, which is on August 28, 2011 in Penticton, Canada (about a 4.5 hour drive from Vancouver).  Check out on a map here

Distances:  2.4 mile swim, 112 mile bike, 26.2 mile run (marathon).  I'm excited for this challenge, although I'm terrified of the 2.4 mile swim.  Ironman participants have 17 hours to complete the event (the race starts at 7am and closes at midnight).  I suspect that I will finish in the 15-16 hour range.

My friends PN and MM from Vancouver will be doing this race with me.  Marlene went to college with MM.  Who would have thought that she and I would be doing an Ironman together 15 years after meeting?

I'm told that the bike ride is tough - very hilly with 2 very large ascents.  Check out the course maps here:

Swim Map

Bike Map and Elevation Profile

Run Map

I'm currently "base building" while training for the Chicago Marathon.  I'm still debating whether or not I want to train by myself or if I want to join a team or get a coach.  My friend BG sent me an Ironman training program that he used.  It is a 20 week training program and assumes that one has already been training at least 8 hours per week before starting Ironman training.  As a reference point, I trained 9 hours last week.  The program peaks at about 18-20 hours of training in one week.  A lot of this is on the bike and in the pool at a low impact to the body, which is why one can train so long without getting hurt.

As this will be my first Ironman, I'd love to see my family and friends come to watch the race in person!  Of course I will chronicle my Ironman training on my blog.

One of my triathlete friends sent me this Ironman motivational video.  Pretty amazing, my favorite shot is the aerial one of the swimmers (I'm assuming that this video was taken during the Kona Ironman).  I'm going to apply for the Kona lottery this year (for the 2011 race).  There are very limited spots, so it is very unlikely that I get in.  My friend and physical therapist AL qualified for this year's Kona Ironman on 10/9/10.



Here are a couple of other cool Ironman videos. You'll be able to see why I'm terrified of the swim



I recently read a book called 17 Hours to Glory,  great book, I recommend it.  It motivated me to want to do an Ironman.  The book has stories about various Ironman participants as they complete the Kona Hawaii Ironman.  I found many of the stories compelling.  The 2 that inspired me the most (and there are many more than 2 that inspired me) were about Dick and Rick Hoyt and Julie Moss.

The video about the Hoyts is a must see.  Check it out.  Make sure to watch the entire video, as the best part is in the last 4 minutes when they show live footage of them finishing an Ironman.  Amazing.



Julie Moss - tough for me to watch, game changing for the Triathlon sport