Week Twelve of FC Coaching/Training

Disclaimer:  This blog is a documentation of my now second Ironman Journey for AZ Ironman 2013. I’m doing this race for a former patient, Sunny, who recently passed away this summer from a brain tumor. I hope that I can honor her well as I take her on my journey.   Format will be random, i.e. quick journal format, random thoughts, motivational quotes, pictures of random moments and memories along my journey. For the most part, it’s documentation for me and may not be to exciting for anyone else to read, but for those of you brave enough to ever wonder…could I do an Ironman or even just a triathlon?  I then offer you a firsthand account of what goes on in the mind of an Ironman age group triathlete including all the highs, lows, emotions, fears, rants, etc, etc.   Please forgive any spelling mistakes as I’m sure I am just happy to get everything written down, just chalk it up to fatigue from lots of training! 

Current Stats Overall:

SWIM:  ~171,412 Yds   

BIKE: ~ 1305.56 Miles    

RUN: ~   380.61 Miles   

Strength: ~ 24:55 hr/min

Other      ~ 11:06 hr/min (PT, Stretch, etc. )

Total Training Hours:  285:19 hours/minutes

Monday’s training was a swim and a bike. I was out of work late due to a busy schedule and got to the Y  just around 5pm. I felt better with my swim which I attribute to getting a snack in  about 1 ½ hour before swimming.  I swam 1800 yds. I ran a quick errand on the way home, and was on my bike trainer by 7:30 ish.  Whew…new zones were kicking my butt on the trainer. I had to really work at it for the Threshold Levels. I finished around 9 pm.  Mondays are by far my hardest day. Between work and training, I’m so tired. I ate dinner by 9:30 PM and was ready for bed.

Tuesday I did my first run with my new heart rate zones. It was nice to run 7 miles with ½ repeats and still feel I had more in the tank. I had to actually hold myself back because I was going to fast. A true test of my training as my coach informed me later. So I must be doing something right. It was also nice to run with that fresh fall air. Except it was light when I started and it got dark to fast. So I finished in the dark with no safety gear.  I solved that problem as I ordered a Slaplit from NiteIze. 

It’s pretty cool, I wish we had these for Ragnar when we did it a few years ago. Of course I wish there was another color, since I'm not a fan of red.  I may have to take this with me for Ironman as they want you to be “reflective” after dark. Guessing my braces won’t be enough reflection this time.   

Wednesday  I was so tired at work that I had to not let myself sit down for fear of falling asleep. I  did my snack again before swimming. I felt better, but not great. I got in my 3300 yds with a good pace, but had to once again, add the pull buoy for the 7 x200 for every other one. I struggled to get it all done. But focused on form and made it. I picked up some food and headed home.   Went to sleep very early tonight.

Thursday  the plan was for a long 2 hour run at Marathon/Easy pace. I brought all my stuff with me  to work and headed out to Iron King Trail after I was done , and it was just past 4 pm.  Nutrition, I’m trying out some different nutrition called Osmo. So far I like it.  I had to layer up, and add a headlamp due to the previous Tuesday run. Did I mention the winds were about 25 mph. That was going to be a test.  I actually felt decent, If the winds weren't so strong, I probably would of going in more miles. But since they were so strong, there wasn't many people on the trail. (2 on bikes) so when I got deep in the Dells,  my mind was freaking out a bit about Mountain lions and remembering the story of my one friend who ran into one there by himself. I was suddenly wishing I had a small gun strapped to my side. At least it would of made me feel safe. I turned around at the 5 mile mark and headed home. I finished at 2:00 with 10 miles. My longest run to date since my injury. It wasn't pretty, but I finished. My hip was hurting a bit though. And so were my shins. I was however rewarded with a beautiful sunset!!!

I ran to the store, got groceries, and headed home to make stuffed bell peppers. It’s really not an addiction when its healthy…right?  Of course it goes well with a Sam Adams Octoberfest Beer. YUMMMMMMM.

Friday I woke late for work, but made it barely. I  was bone tired. I was hoping to get in a workout  that night after work, but I had to pick up stuff for my good friends Baby shower I was hosting tomorrow.  So after I picked up the balloons, and the beautiful cake, I headed over to the house and we got stuff ready for the next day, decorated, food prep, etc. By the time I got home. I was so tired, I took my shower and was asleep. So much for getting in my workout, it became a rest day.

Saturday I must of still been feeling the effects of the very long week. I was planning to get up and get to the pool for my swim workout by 7 AM. I never made it. As a matter of fact, The CEO of my hospital called for the address when I woke up at 10 AM.  I got ready and ran to get more balloons, and get to the house to finish any things by noon. The shower was great, My friend looked so beautiful.The best moment of the day was when her hubby and her were opening up gifts, and he pulled out a mini Adidas workout fit in blue with the white stripes. This is when he lost it. It was so sweet. They are going to make amazing parents, I’m so happy for them. While it may not be in the cards for me to ever have kids. I’m going to relish having  lots of nieces and nephews to spoil.  As the party wrapped up, we got everything cleaned up and I was home by 7 and on my trainer for a 2 hour ride. I finished around 9 ish, ate dinner, and was in bed pretty quick.

Sunday I had a plan for being up and on the road by 7 am. Well once again, I kept sleeping; my Rise and Shine Motivational video/speech didn’t work. I was just so tired. But it worked out for the best, because I should be on the road later in the day for simulation of race day.

The bike workout was Intervals. Once warmed up, I had to do 10 min in Endurance, 15 min in Tempo, 5 min in Threshold, and 5 easy spin. Repeat 4 times. Finish in Endurance with 90 + cadence. Well, I was for some reason thinking this would be a piece of cake. Whew. That was a major feat. I think all the week caught up with me, and I was dying by the second repeat. I had to get on more nutrition, and fluids. And was wishing I had a Coke. I did power thru and thankfully the winds were only 7 mph. I made it home right on time but it was a struggle to keep it at 90 cadence and in Endurance for the ride home.  I then headed out on my 6 mile run. It started out fine, I had to slow down my pace.  I ran up the hill to my water tower by my subdivision, and then around my neighborhood. I was fine til I hit mile 3, I began to bonk. I took a Power Gel, and started to feel a bit better, but I was almost out of water, so I made a quick run into the clubhouse to refill before heading home. I did have to slow the pace down, but I sure felt like I was going slow. SO it must still be a good testament to my training and it’s going right.  I got in my recovery drink very quick. Hot shower and compression recovery socks. Man I wish I could afford the full leggings because I feel so good even with just the lower legs. One day…

This week was rough, I knew it going to be, so I was able to keep my cool for the most part. But I still really need to work more on nutrition. I can’t seem to get a good grasp on it. I was pretty emotional this week too. But happy to report, no redline moments. That is a good thing for me. Now to keep it that way.

The only person who is

Truly holding you back is

You. No more excuses. It’s

Time to change. It’s time to

Live life at a new Level.

Week Eleven of FC Coaching/Training—Time Trial Week (Re assessing Training Levels)

Disclaimer:  This blog is a documentation of my now second Ironman Journey for AZ Ironman 2013. I’m doing this race for a former patient, Sunny, who recently passed away this summer from a brain tumor. I hope that I can honor her well as I take her on my journey.   Format will be random, i.e. quick journal format, random thoughts, motivational quotes, pictures of random moments and memories along my journey. For the most part, it’s documentation for me and may not be to exciting for anyone else to read, but for those of you brave enough to ever wonder…could I do an Ironman or even just a triathlon?  I then offer you a firsthand account of what goes on in the mind of an Ironman age group triathlete including all the highs, lows, emotions, fears, rants, etc, etc.   Please forgive any spelling mistakes as I’m sure I am just happy to get everything written down, just chalk it up to fatigue from lots of training! 

Current Stats Overall:

SWIM:  ~166,312 Yds   

BIKE: ~ 1208.78 Miles    

RUN: ~   357.6 Miles   

Strength: ~ 24:55 hr/min

Other      ~ 11:06 hr/min (PT, Stretch, etc. )

Total Training Hours:  271:40 hours/minutes

Well, this week started off with another successful “redline” moment. I was out of work on Monday, and barely remember getting to the Y before I fell asleep. I woke up in the Escape about 30 ish minutes later. A bit freaked out that I was so tired, but don’t remember it. Thinking back I had a small cupcake at work with some other sugary snacks. I was at least feeling okay to swim. So I headed into the Y and got in my short and fast 1800 yds.  But man…I’m so done with redlining. This is getting really ridiculous and dangerous to boot from this little episode.  I hit the store and got some food. Once home I re-focused on what I need for nutrition for training. Ordered a book or two, got the “planned” nutrition that will be on the race course, and some other recommended items from my Ironman Coach.  All this redlining or Red Zone, makes me think I’m hypoglycemic as I know I’m not eating enough calories to support  the additional 1500 plus I am burning from training.  Adrenal Fatigue, has been brought up by a few close friends. I also got a book called Primal Blueprint. That’s the second person who told me about that book. So I got it. Now to read it. J

Tuesday my goal was to be super focused and diligent for nutrition as it was my time trial day for running.  I was thankfully out of work on time and I changed there to get over to Iron King for my run.  I had to do seven miles. With two for warm up..Three all out for time trial, and then two for cool down. So seven miles total.  I’m happy to report no red lining moments today. I was out on the trail and got in my two mile warm up. I then stopped, stretched for a minute or two. And then I began my run.  The plan.  Run three miles as fast as you can. Keep and even pace or slightly faster pace for the second half.   I ran a 9:59, 9:32, then 9:09 mile pace. 28:37= 9:32 pace. Not my best, but considering I wasn't even running a month ago and was nursing a crappy hip with PT. I was ECSTATIC!!!  I was able to finally do my first time trial in running eleven weeks into training.   So I will take it!  I established my first set of running paces for training in Easy, Marathon, Threshold, Interval and Repetition. Now I am not running blind, I have a pace to work on. I’m going to still be careful with my hip though. And keep up with exercises when I feel even a tweak if needed.

Wednesday I was back at the pool in the Y. I was happy I only had to swim tonight as I was tired, and a bit nervous that I was doing my longest swim since before I started training. I needed to do 3300 yds with no pull buoy. I did it in 1:16. I got thru the 3 x 400 with out to much issue, but I was so tired for the 7 x200, my form was failing. So I pulled out my pull buoy and used it on every even one. I probably should have stopped. But I was determined to do it. And the Pull Buoy helped a lot.  I was home and after my recovery drink, I had a stuffed bell pepper I just recently started making..yumm and was in bed early.

Thursday I was expecting a very long day. After work I had my time trial for the bike, a two mile run, and then meeting with my friend for the final time before her baby shower next weekend.  Work was busy as the final prep for Rehab Olympics on Friday was in full swing. We also found out that they were bombarding us with 7-8 evals. Luckily we were able to make it all work.  But I was out of work in the nick of time, and once home, got on the trainer with minutes to spare for time.

The plan was 1:30 with a warm up, then 20 minutes all out. I was hoping to do it on the road. But due to time constraints, and to compare it to my first one that I did on the trainer, I stuck with that.  My time trial was better!! I was averaging 17 mph, I had a avg cadence of 93, and I did 5.7 miles. I was also breathing so hard by minute 16, I was wheezing, or something along that line, as my dogs started to get freaked out and started barking at me thinking something was wrong! LOL. I wish I had video as I panted back to them…”stop, wheeze,  it’s okay, wheeze, wheeze, I’m fine wheeze wheeze”.    I had a higher avg heart rate by about five beats per minute. I’m not sure if that is good or bad, but it’s what I was able to do. So then I was off the bike, dogs locked up, thru on my running shoes and out the door for a quick two mile run at no faster them my Marathon Pace. Wow, that was hard, because I wanted to go faster. Which means I must be doing something good with training, I had some left in the tank. But that then makes me question..did I go as hard as I could on the bike TT? Yes, I think so. I don’t think I could done more, unless I wanted to pass out.   Quick shower and off to Prescott for the final preps for my good friends baby shower, then I was home and asleep.

Friday I woke late, oops. But so happy it was a rest day, no training.  Today was Rehab Olympics at work. We have been doing it a few years now. A fellow PT who no longer works with us at MVRRH is the brain child behind this. We do mock events of the Olympics for our patients. Discus, Shot Putt, Marksmanship, Power Lifting. We start with a torch relay, with patients walking around the building carrying a torch, then handing off to the next patient, ending up back to the beginning. We have Chariots of  Fire and Eye of the Tiger playing on the loud speaker for motivation. And of course pictures galore!   The Medals Ceremony was also just as good, as all patients get a medal for their participation.  The looks on their faces is priceless.  It was so much fun!! I tried to really enjoy since it may be my last one at MVRRH.  Once home I rested for the night, watched a movie, napped on the couch. So nice to just do nothing.

Saturday rolled around and it took me a bit to get my body woken up and motivated to get on the road. But I was finally out the door at 8ish.  The plan was a five hour bike ride and a 4 mile run. I got it done, but it was by far one of my most mentally tough workouts to date. When I started, the wind was about 8 mph, not great, but manageable. By the time I got to the first turn It picked up…almost to 12 mph. (yes, I checked) I was fighting a headwind and having much difficulty keeping with my heart rate. Not to mention it was a frickin Grasshopper massacre on the ride. Every year we get invaded by locusts/large frickin grasshopper around mid to end of September. And there were so many on the road, I just couldn’t avoid them anymore. So I started counting how many I ran over…I lost count after 100.   Then as I was coming down the Jerome 89A a Jeep passed by me going 55 mph and was so close I could have reached out and touched it. It didn’t even slow down, I let out a stream of swear words. And was just so unsettled and frustrated by the wind by then. I then turned onto my side road that I feel safe on, and ran over a rattlesnake, thankfully dead. But at the turn around…I got hit with winds that were now around 15mph. I was at a standstill. I was so mentally exhausted. I was almost in tears. I kept trying to regroup, and when I hit the end of the road, I knew that I needed to do it again so I didn’t have that feeling. So I stopped, I got in some nutrition and fluids, and headed back out. Once I hit the turn around, and I got hit by the winds again, I then came upon a live rattlesnake where I almost hit it! But luckily it zipped away quickly. The winds kicked my butt., but I was a bit better mentally, but tired. I pushed harder then planned, and felt it. I stopped at the end, knowing my 10 mile ride home would be all headwinds, and I drank down a Coke I had with me, and more nutrition. I headed out and home, by the time I got home, I was only at four hours, so I got on my trainer to finish out hour five and regroup.  I was sore, I was better mentally, but still not to happy. When I finished  I got on my running shoes, and was out the door for my 4 mile run. Which keeping it at the marathon pace was good, cause I was tired, but I finished.

Once done…(breath sigh of relief here) I ran to the store quickly to get bags of ice for my ice bath, and dinner for later. While I got my ice…the picture shows I was craving something else then food. Maybe I was a bit dehydrated?? 

The ice bath was much colder then planned. I literally was shaking by the time my ten minutes was up. But I knew I would be happy later, and I was, I didn't have much fatigue at all in the legs. Rest the rest of the night, movie, sleep.

Sunday, my final day of this week. I was so happy I didn’t have to do my long ride today and that it was done. I actually slept in longer than planned, but it was so nice with the windows open and the fresh fall air blowing in. I was soaking up that moment for as long as I could.  Got up around 8:30ish. Got ready and made it to the Y by 9:30ish. I was in the pool for my “open water” swim since I have no where around here. And I got in 2150 yds in 45 minutes. I then headed over to Peavine for my 1:55 hr/min run.  The wind was NUTS..18 mph. I was so happy I didn’t do Tempe International Tri today, I would of pushed myself harder then I should, and I don’t want anything to get reinjured. So I was off on the trail, nice sunny, breezy day. Got a few pics of the lake looking wonderful in the Dells. Only on snake on the trail today. I was using a new nutrition that the coach recommended OSMO. And It seemed to work for my “active hydration” during my run. I was to run at my Marathon and Easy Pace, which in the beginning was pretty easy, but by the turn around and with the 18 mph winds, I was only able to do 2 x 10 for the main set. But I got it done.  I was also able to enjoy a very icy cold water after my long run, this HydroFlask waterbottle is AWESOME!!!  Four  hours later and I still had all my ice!  Nice !!

Today is the first day of Fall. My FAVORITE season!!! I saw some leaves already changing today outside the Y. Not sure if I just missed them in my redlining haze J or they turned since I was there last. But it was nice that the temps were in 70s for my run. And it was a beautiful run on the trail with the colors and the water. I’m not sure, but everything felt just a bit brighter today. That nice…cause I could use it.

Next week brings on Week Twelve of training.  I now have new established Biking and Running  Heart Rate Zones, that could make this week go a bit tougher.  But the only times that have increased are my running. My bike this coming weekend is less in time. Thank goodness!!!   

JOURNEY

Look for the Joy

In your Journey.

It’s Always There.

Even on the Bumpiest Roads.

-Karen Salmansohn

Week Ten of FC Coaching/Training--- Blessed Recovery Week

Disclaimer:  This blog is a documentation of my now second Ironman Journey for AZ Ironman 2013. I’m doing this race for a former patient, Sunny, who just recently passed away from a brain tumor. I hope that I can honor her well as I take her on my journey.   Format will be random, i.e. quick journal format, random thoughts, motivational quotes, pictures of random moments and memories along my journey. For the most part, it’s documentation for me and may not be to exciting for anyone else to read, but for those of you brave enough to ever wonder…could I do an Ironman or even just a triathlon?  I then offer you a firsthand account of what goes on in the mind of an Ironman age group triathlete including all the highs, lows, emotions, fears, rants, etc, etc.   Please forgive any spelling mistakes as I’m sure I am just happy to get everything written down, just chalk it up to fatigue from lots of training! 

Current Stats Overall:

SWIM:  ~159,062 Yds   

BIKE: ~ 1122.77 Miles    

RUN: ~   3542 Miles   

Strength: ~ 24:55 hr/min

Other      ~ 11:06 hr/min (PT, Stretch, etc. )

Total Training Hours:  257:58 hours/minutes

Oh, blessed recovery week. Seems I’ve been having more redline days then not. I’m so ready for this week of recovery from training. I also had to just mentally unplug thanks to stress, health issues, and mental/physical exhaustion from everything. With Yosemite scrapped off my plans yet again. I took three days off and literally I’ve fallen off the face of the earth.  It’s been good.  I did make a road trip to Phx one day, and enjoy shopping for a bit at some of my favorite stores. And got a chance to hang  out for the evening with a good friend, who not realizing how bad I needed to,  was able to help me face some demons  that I didn’t realize that I still was holding on to.  It was a good night with a good friend. I’m looking forward to hanging out some more in the next few weeks for a few races down in Phx to prepare for Ironman AZ . Lot’s of changes are going to be coming on the horizon. Some of it scares the hell out of me, other things, not some much, the time has come for a change. I realize that after learning of the death of a friend, that I’m not going to just sit here and wait for life to happen anymore, I’m not going to settle.  So, on that note.

Monday rolled around and while I was tired from my long trainer ride on Sunday, I got to the pool late, as I had a doctor’s appointment with some semi good news for the most part.  I will be okay to wait on surgery until after Ironman, but then will have to take two weeks off of work with a lifting restriction.  Mentally tough evening after that conversation with the doctor. Lot’s of scary thoughts in my head.  I made it to the pool and got in my 1800 yds. I don’t seem to be progressing as of late in my swim. Kind of just keeping it the same pace. I’m thinking more of it has to do with me not getting good nutrition in as I’m not eating very well for a while now.  My plan to work on that when I get the rest of the week off.

Tuesday I was very late getting out of work. Like not until after 5 PM.  And it was a rather stressful day from everything else going on personally.  So I got home and managed to get on my trainer for 55 minutes.  It was slow, but I got it done. I was so tired, I was asleep pretty quick .Felt really sore, just tired. Helped knowing  I could sleep in….and knowing I didn’t have to work the rest of the week.

 Wednesday, I did sleep in til  7:30 AM. Then over to ortho appt that I had to reschedule from Tuesday. And off to swim. I was so tired, I almost fell asleep in the chair waiting for my appointment. I got to the Y and got my swim in, and felt pretty good for the most part. 2400 yds with intermittent pull buoy, then I was on the treadmill at the Y for 55 mins and just 4 miles. I was tired. So tired, that by the time I got dressed, I walked out and headed straight for the soda machine, grabbed a Coke, and once I got to the car, I was in redline mode. I had to kick back and drink the entire can, and just sleep for about 20 minutes, I couldn’t go anywhere. It hit so quick.  Once I felt good enough, I ran a few errands around town, got home and well basically laid on the couch and slept/watch a movie for the rest of the night.

Woke Thursday with the plan to head to Phx for my day off. I was out the door by 10 am. Slow start, but I just couldn’t go any faster. Was down in the heat by 11 ish and got to hit up some of my favorite stores, then meet up with my good friend and we hung out the rest of the afternoon/evening. It was so good to hang out by the pool, relax, drink a beer or two, and get dinner. Nice to just RELAX. No pressure, no stress. It good to just not really think. To get some good advice on my frustrating issues and have someone who understood what I was dealing with. 

Friday I woke at 11am. Really? 12 hours of sleep? I didn’t even workout yesterday? but I was so tired that I couldn’t get out of bed any sooner. So be it. I finally got up, and managed to get in my 50 min run. I have to relate a creepy moment… I run out in my subdivision, and now I do at least one of my long hill repeats that takes me up to the water tower by our subdivision9 about a mile long hill). When I got to the top, I was taking a break to drink water. Well, the locusts were out and I noticed a few at the bottom, but not too many in the middle. I was sitting there with my head phones on…and suddenly just felt this “feeling” and  heard this "noise", I took off my headphones, and literally I could “hear” the grasshoppers moving across the grass, then when  looked down and to my right, it was kinda like a swarm of them. Like one every foot, and they were all crawling from left to right in front of me in their slow creepy crawling way. Needless to say I didn’t stick around long. I was just a bit spooked.  Once home, I showered and I then headed off for a much needed massage that I have been neglecting. Wow. I really have been neglecting. Because I’m doing less volume, I have not felt as much pain and tightness as I did the first time, so I have not gone to my monthly massage. I was so not in tune with my body, cause what I thought was sore. The massage therapist found everything else that was tight. So, note to self. My monthly massages are going back on the schedule…no questions asked. It felt really good, and the first good sleep i've had in awhile.  

Saturday I was up by 7ish, and on the road by 8 AM for my three hour ride. I felt good for once,  I was able to stay for the most part in the recommended training plan/zones. I was averaging a good pace. A nice pace  that makes me happy. Then I was off on a 3 mile run.  It was hot, but  I felt good for the most part.  Then once I was done, it was nap time again.

Sunday  I woke, feeling a bit better finally but still tired. I was slept in again as I’m sure it was much needed. Then I was on my trainer for my short 55 min bike ride. Then I was off to hangout with my girlfriend and get organized and stuff ready for her baby shower in a couple weeks. Had a great dinner, got my favorite dessert. The way we both ate, you’d think neither of us had eaten in weeks, me with training, her with growing a baby. We had a good laugh when we realized we were so focused on food we hadn’t talked for  about five minutes.   

In other good news:  My niece did her first CC meet EVER!! And although I know she was hanging back with another friend, she still ran a good time. She isn't as competitive as her brothers, but I think once she starts learning what she wants, she’s gonna surprise herself with how far she can go. Super excited for her.

Also, a patient of mine that I worked with in Billing, MT, just got called today for his new set of lungs!! He is only 21 yrs old and man he is an awesome kid. I’m so excited for him, I’ve been doing the happy dance with updates, last one was his first lung was getting sewn in.  So praying for him and a good recovery. He deserves it!!!

Got my training plan for the next three weeks. Going to be interesting and challenging. I have time trials again, which I’m very happy for to see what I have improved on. I finally can do my run, now that my hip is doing better.  I MUST get my nutrition better. NO EXCUSES. It just needs to be done if I’m going to make this work. I also have decided to not do my Olympic Race this weekend, and opt for the recommended five hour ride. But I think I’m going to ride the race course, as they want a “flat” course. I’m sure not going to get that up here.   I’ll see how the week progresses.

The first step

To living the life you want

Is leaving the life

You don’t want

Taking the first step FORWARD

Is always the hardest

But then each step forward

Gets easier and easier

And each step forward gets

You closer and closer

Until eventually what had once been

Invisible

Starts to become visible

And what had once felt

Impossible

Starts to feel possible.

Week Nine of FC Coaching/Training

Disclaimer:  This blog is a documentation of my now second Ironman Journey for AZ Ironman 2013. I’m doing this race for a former patient, Sunny, who just recently passed away from a brain tumor. I hope that I can honor her well as I take her on my journey.   Format will be random, i.e. quick journal format, random thoughts, motivational quotes, pictures of random moments and memories along my journey. For the most part, it’s documentation for me and may not be to exciting for anyone else to read, but for those of you brave enough to ever wonder…could I do an Ironman or even just a triathlon?  I then offer you a firsthand account of what goes on in the mind of an Ironman age group triathlete including all the highs, lows, emotions, fears, rants, etc, etc.   Please forgive any spelling mistakes as I’m sure I am just happy to get everything written down, just chalk it up to fatigue from lots of training! 

Current Stats Overall:

SWIM:  ~154,862 Yds   

BIKE: ~ 1056.80 Miles    

RUN: ~   307.15 Miles   

Strength: ~ 24:55 hr/min

Other      ~ 11:06 hr/min (PT, Stretch, etc. )

Total Training Hours:  249:42 hours/minutes

This training week started out with a rest day. I was pretty tired from the long ride and run on Sunday so I choose to take today off. Of course, I  can home with the intention to run, but after I woke from my four hour “recovery nap” it turned into a rest day. J

Tuesday I got home and didn't give myself a chance to do anything but go run. I was out the door in 15 min and ran the neighborhood, and up the hill by my place. What was nice is that it felt easy J The run was 7 miles, So I was also happy that most of my zone training is in Zone one  at a eleven min pace. Happy since just weeks ago I wasn't running at all. I do have to make sure I don’t over do it, and increase to much too soon. Otherwise, I can be right back in injury mode.  IT was hot to  around 81 degrees, but I got it done and it was good practice if race day is hot.

Wednesday- I got to the Y after work and was in the pool I had a 1600 yd short and fast workout, I felt tired. I got it in, but my 25s were a bit slower by a few seconds. I debated on doing my longer workout and the short one tomorrow with the bike. But I decided to stick to my plan. I was home after an hour or so, and was on my bike trainer til almost 8 pm. I got in 20 solid miles in 1:30 hr/min. I am accepting the fact that I will have lower milege on my trainer than if I was out on the road. IT’s just the nature of the beast. I work harder and solid on the bike with no rest breaks unless I stop. On the road, I have times  I can coast when I want, not so much on the trainer.

Thursday, I had the day off as I work again on Saturday. I slept in til 8ish, then was up and off to the Y after some breakfast. I did one of my first 3000yd workouts since starting FC training. I’m happy to report….it felt good J and most of it was with out the pull buoy. So it was all me. I felt good when I was done.  So good, that I decided to go to Fusion of Movement and do a Suspension Training class (think TRX). Well I went easy, but it kicked my butt when I was done. Mainly the deep squats with the polymeric jump at the end. Now I knew this could be trouble, so I actually went easy on them. Apparently not easy enough, cause I couldn't walk for two days without pain in my hamstrings,  all glute muscles and a very sore butt. Uppers were good, but my triceps were pretty sore on day two.

Friday, since I couldn't walk without pain, became rest day number two of the week, and I slept another 4 hours for “recovery” when I got home. I felt better when I woke. But I went right back to sleep. I also forgot to eat dinner I was so tired!

Saturday I had to work, so when I got home, I decided to go for my long 1:50 run, but I would go by what my legs were feeling knowing I had a long ride and run on Sunday. I ended up only getting in 5 miles, and 1:05. But I was being conservative and it was the right decision.

Sunday I woke to amazing rolling thunder and storms. But that didn't work out for my five hour bike ride. L Nor did the flat I had before I even started!  

So much to my dreading, I got on my trainer and did the required workout for Threshold, and Tempo. My legs were sore and tired, so it was harder then I planned. I lasted exactly 3:30 hr/min on the trainer. Then I was done, no more. So I got off, and got in my 4 mile run which was surprising comfortable at 11:30 pace with a HR zone of 1.9. I even did some at 10:30 in the beginning at Zone 1.9. Nice.  And I loved that this whole week, whether I did or didn't ride first, My hip did not hurt. And I only got in one PT session. So it’s getting better.  Finally!!!

Next week is Recovery Week. Whew much needed I must say.  Now the training is starting to get more intense, and more volume is being added. I’m getting that Ironman Fatigue. I just read an article about it in my Triathlete, and well some of the comments really made sense.   For Example:

You know you are going long ( training for an Ironman) when :

1.     A few weeks into your program, friends who do not ride, run or swim with you become dead to you. Temporarily. You’ll beg their forgiveness and understanding post –race. I've turned down a lot of invites to activities because I had to get in my workout. I know they understand, but still. I wish I could join them.

2.     You oddly lose at least two hours of each day to a haze where in mental focus is near impossible and the most mundane tasks – like folding laundry, scrambling eggs, suddenly require a high level of skill and effort.  The haze increases in duration as your training progresses. I have to say, I’ve been eating a lot more PB and J and tuna out of the package.

3.     You no longer bother styling your hair post shower. And makeup? Forget it, you’ll just be back in the pool, on the bike, run within a few hours.

4.     Responding to texts, or other tasks such as walking the dogs, which normally receive immediate attention, now take up to an hour to muster the motivation to complete. Things that once received 12-24 hr turnaround- like returning emails or paying bills- now take up to two to four weeks. This by far has been the worst one!!! I think it took me three weeks to tell my friend, I had to bail on Yosemite L.  To top it off, I can start a task and find out I didn’t finish it all the way two hours later (see picture).

 I also managed to do a full load of laundry and didn’t notice I left the clothes in the basket on the floor until the rinse cycle started and I remembered to add the fabric softener.  So if I don't write it down, you can pretty much forget that I'm going to remember it. I went to the grocery store today with the intent of getting stuff for stuffed bell peppers. I came home with meat and cheese, I forgot everything else! LOL What is sad, is I'm seriously just happy I remember to feed the dogs!  

 SO, I’m ready for recovery week. And a few days off, as working two weekends in a row has taken it’s toll on me as well. I’m looking forward to a quick trip down to Phx this coming week, to visit Athleta, Lucy, and run a few other errands.  

I did manage to sign up for Soma Half Ironman on Oct 20th in Phx. So it's my last big training race to make sure I'm ready, and test out this intensity vs volume training plan.  I also got to watch two of my WA friends Rock their Ironman Wisconsin today. Good motivation while I was stuck on the trainer. 

In other fun news- My nephew Tyler rocked his Cross Country Meet this week, He took off over three minutes on his race time. ROCKSTAR!!!!

Week Eight of FC Coaching/Training---76 Days til IM AZ!!!

Disclaimer:  This blog is a documentation of my now second Ironman Journey for AZ Ironman 2013. I’m doing this race for a former patient, Sunny, who just recently passed away from a brain tumor. I hope that I can honor her well as I take her on my journey.   Format will be random, i.e. quick journal format, random thoughts, motivational quotes, pictures of random moments and memories along my journey. For the most part, it’s documentation for me and may not be to exciting for anyone else to read, but for those of you brave enough to ever wonder…could I do an Ironman or even just a triathlon?  I then offer you a firsthand account of what goes on in the mind of an Ironman age group triathlete including all the highs, lows, emotions, fears, rants, etc, etc.   Please forgive any spelling mistakes as I’m sure I am just happy to get everything written down, just chalk it up to fatigue from lots of training! 

Current Stats Overall:

SWIM:  ~150,262 Yds   

BIKE: ~ 995.38 Miles    

RUN: ~   307.15 Miles   

Strength: ~ 23:55 hr/min

Other      ~ 10:51 hr/min (PT, Stretch, etc. )

Total Training Hours:  238:16 hours/minutes

Week Eight begins with a Swim at the Y on Monday Night. What wasn’t planned was after I busted out of work a bit early to beat the rain and get to the Y, I got in my 1800 yds  for my Short and Fast Workout. I  drove home through  “a Lake” in Downtown Prescott in the middle of a nasty rainstorm.  On the way home, I stopped at New Frontiers to get an eye dropper for my left ear with the hopes of  getting my ear dried out more and not being so deaf all the time. I’m now washing out my ear three tx a week so I can hear, it’s just dandy. And a little unsettling when I can’t hear the Mack Truck next to me while I’m riding, Scary actually. I am hoping that it’s slowly getting a bit better…if not, off to yet another doctor. Seriously, I’ve had enough health issues right now, and another doctor is just about my limit. Praying that my appointment in two weeks comes back with a clean bill of health, otherwise some big changes are probably in store for me. But I’m not going to think negative until I have to. And even then, negative thinking isn’t going to get me anywhere. I can only hope God’s plan for me is a good one.   SO…after I got my ear dropper, I headed home thru the “lake” and then got an insane appetite for food. Like Major cravings for food.  From here…I stopped off at a fast food joint and got a burger. I managed two bites, and I was none longer hungry. Once home….I let out the dogs, and got in my bike gear for my 1:30 bike trainer ride. I had another RED LINE moment. I literally barely made it to the bed, and passed out and slept for four hours. Seriously? This is getting just a bit frustrating. So, My nutrition must have been way off today. When I woke, I drank lots of water. But was asleep again within an hour.

Tuesday, I woke, and sort of feeling like I slept, was off to work. I got out on time, and was home, I wished I brought my clothes with me to run at Iron King. But I didn’t,  so home I went after the grocery store.  I was in my running clothes and out the door for a 7 mile run within 15 minutes. My attempt at my longest run since June. Well…I made it about 3 miles before I started having pain, I managed 5 miles of running and ½ mile of walking and I hobbled home. I even did my exercises before/after the run to no relief. I’m happy I could just stick with Ibuprofen and got some relief. 

Wednesday, was my day off from work, I was planning a 4:15 bike ride. I even woke early, the sky was the perfect clear sky that you have ever saw. Especially since the entire week has been forecasted for rain up to 80%. I let the dogs out, and once again had a REDLINE moment. I was back in bed, and slept til 8 am, then till 10am, then til 1 pm when I finally dragged my butt out of bed and on the road in 15 min to the Y. I got in one of my best swims in a while 2600 yds with no pull buoy, no pain my hip. I had 15 min to spare once out of the pool to get cleaned up and over to the Orthodontist. Then I was headed home. I hit up the grocery store and got some healthy food, once home I cooked up my ckn and sweet potatoes and veggies. I was planning on doing a 1 ½ bike ride on trainer, but I knew my body was done, I didn’t need another redline moment. So I finished out the night with a movie and to bed early.

Thursday, I was home after work, again feeling crappy, but I didn’t give myself the opportunity to miss, and I was on my trainer and got in 20. 4 miles with 3 x7 Threshold efforts. Whew! Feel the burn!!! I hope these high intensity workouts are going to be worth it. I really just need to work on nutrition for the most part, I got in lots of H2O today, so that helps I think, and I stayed away from crap. SO my body is adjusting a bit better I think.  Only time will tell.

Friday I was out of work on time. But once home I was planning to do my run and hopefully head over to visit with a friend. Instead I had another redline moment, was asleep less then ten minutes after talking with Nicole, and then literally slept til 7:30ish. Which after I managed to drag my butt out of bed long enough to let her know I zoned out..I literally was out and sleeping again with  an hour. So…Friday unofficially became my off day.

Saturday, worked, then was home and before I had a chance to do anything, I was in my running clothes and out the door fast. I was hoping for just an hour, not knowing how my leg would feel. But I did an hour, felt good, did another mile, felt good, and so on until I hit 1:40 and Eight miles later I was done. Nice. I still hurt, but not horrible. I did resort to IBP, and I got in my PT exercises and got my stuff ready for Sunday, before I went to bed.

Sunday, I woke bright and early at six AM. I let the dogs out, and excited to see sun and blue skies, I was in my bike gear ASAP. By the time I had everything together I was on the road by 7sh.  I had a 4:15 hour ride today followed by a 4 mile run. I had to do 3 x 12 min threshold laps, then 6 x 1 VO2     ( basically go til you almost pass out speed) with one min recover, then 3 x 20 min Tempo. What I like was that the Threshold rides were easier than I thought, maybe because I’ve been on my trainer a lot, and that tends to be harder, but more in control with pacing.  I, of course, hit my first recovery break on a hill, LOL so that wasn’t really a break.   My Tempo rides for 20 were better, I actually was faster with my speed! This makes me very excited!!! it means this Intensity vs Voloume for training is WORKING!!!  I have heard of it, read about it. But I’m not sure I believed in it. But one of my desires was to get a coach this year, and I did get one with FC Coaching.  I put my trust in someone else (another hard thing for me to do, since it always goes South). And so far I like the results. Finally, something positive. I’m embracing this change in training; even though it makes me nervous knowing I have less than three months til race day. 76 Days? Really? Where did all the time go? All the training? Where did Day 100 go? I must have been in MT. If this works out well, which I’m getting a good feeling about, then I’m going to use it for Boulder next August.

So after I got my second tempo ride in heading out towards Williamson Valley, suddenly I was having trouble controlling my bike. Yep a flat. I actually didn’t mind, because the more practice I get the better I get. Since I was a bit rusty, it took me about 10 min to change, less if I didn’t triple check the tire, because I couldn’t find where the puncture was. But I was back on my bike and riding. I headed up the hill on Williamson Valley Rd. And realized that I was back in Threshold riding, but there was no other way on the hills, so I took it up in about 20 min, and then enjoyed the ride down. I had to stop for water at the Softball Complex, so good news, I was hydrating A LOT.  Back on the road, got in my last Tempo ride of 20 min. I was suppose to finish in Endurance, which is very low HR. But I kept creeping up in Tempo and Threshold. Part of that was that I felt good. The other part was a looming thunderstorm, which spit rain on my on my last ten miles, but it felt good. I rolled in about 30 minutes later than planned, at 4:45 hr/min. 

My Garmin was acting up, so it took me about ten minutes to get it restarted and out on the run. I took off. What I thought was slow, cause I felt like a new baby giraffe attempting to walk for the first time( good ol’ brick feeling in the legs) and actually was running :30 seconds fastest then usual. Each mile got progressively better by feeling, but time was slower. And I felt it. So  that tells me, I should of made myself get in endurance more on the bike at the end, so I had some left in the tank for the run.  I will need to work on that.

I’m also learning that every part of training counts with this plan. And none of the time spent training is “junk” miles, or miles just getting “logged” in. Everything has a focus and a purpose.  I like that. I kind of felt that way with some of my training from my first Ironman, like I was just logging mileage. But I know my body can’t handle all that volume as much.

My nutrition was a bit better this week as well. So the plan is to keep that up. Week Nine, I work another weekend, so logging in some workouts will be a challenge, but I get two days of J and Week Ten is a Recovery Week, so I’m anticipating a trip down to Phoenix to go check out the new Athleta store in Kierland Commons, how convenient that Is in the same place as Lucy.

I forgot how much I slept during my first Ironman for training, and how much effort it takes to just think, or respond to a text or email, or return a phone call, clean the house, walk the dogs. What normally has a 24-48 hour turnaround, feels like it takes almost two weeks to respond back. A few friends are privy to this, unintentionally.  The fun parts of Ironman training I guess.