Week Eight: Ironman Training Week October 10th- 16th , 2011

What I hope to document here is my 13 Week Journey to my first Ironman Race. I’m not sure exactly how I’m going to do this. I may do it in a quick journal format with my random thoughts…which may be more for me than anyone else and not to exciting to read, but if your ever considering doing an Ironman or even just a triathlon…then you can read about what goes through my mind in the training process. Highs, lows, emotions, fears, rants, etc., etc. Enjoy!  PS: forgive any spelling mistakes as I’m sure I just happy to get it written down…chalk it up to fatigue from lots of training J

Monday- Wow! Week EIGHT! EIGHT!! Spent most of the day thinking about this, and started to get just a bit nervous and also excited cause it feels like there is finally and end in sight. I am going to be racing my first IRONMAN Race in 6 weeks!!  HOW FRICKEN COOL IS THAT!!!  I was then a bit nervous about my work out tonight as it was my longest for a Monday:  1:15 hr swim and then 1:15 hr run. This of course would be nothing if it was my Sat workout, so I really shouldn’t have been nervous about it. Scheduled for# 6 workout today for swim, that was 10-15 x 200 yds with a :20 RI and then 1:00 RI; 10-15 50yds with :15 RI. I warmed up with 200 yds, then got to work and got in 12 x  200 yds avg. right around 4 min per 200 yds. Was super excited to see that I was at 45 min at 2000 yds. Very happy with that, almost didn’t believe it as I counted it out with my rest breaks. But it’s right, then I got in 12 x 50 yds at a one min mark, used the pull every other 200 and then for over half of 50s only because my shoulder was getting a bit sore. Cooled down with another 200 yds. So total distance for swim tonight was 200 +2400 +600 + 200 =3400 yds. MY BEST TO DATE!!!  I used Ironman Perform and sipped on that throughout my swim, and I felt really good going into my run. Of course a week of Recovery could also be a part of that too! J 

Run- I took a Energy Power bar Gel in Berry Blast which was actually pretty good, just out of the swim, changed clothing and sipped more Ironman Perform. Hit the treadmill and did 1:15 hr/min with 4 x 10:00 at Z3 pace with a 3:00 RI. I got up to an 8:32 pace in some of my last minutes of each time, and still had to push to get into Zone 3, Very NICE!!! I liked it; I walked my 3 min recovery for heart rate and sipped more Perform. Felt really good.  Finished with 6.2 miles .

 First time trying out my new Brooks Trance 10 shoes. I LOVE THEM!!!  They felt like I was running on clouds.  So comfortable, just found a new running shoe I think. But I have to go up a size to 10.5 to make them fit right. Small sacrifice for a shoe that fits well and feels good. Nutrition seemed good today. I always can drink more water, but I felt well, no GI issues, and again was fresh, due to coming off a recovery week, but man that’s such a great feeling to have and go at a 10:00 pace and still be in Zone 2. SWEET!!!  My hard work is starting to pay off, will be peaking for race day for sure!

Tuesday- Oh lovely Tuesday… I spent an hour on the bike trainer and well…it was uneventful. I don’t like riding on a trainer. It was off too. Finally when I got it fixed….I was over ½ way through so I only got 11 miles on it. BUT…I got my time in.

Wednesday-   I’m feeling surprisingly decent today, don’t feel tired. Kind of feel like it’s a recovery week. But I know it’s not. Got out of work and headed straight to the Y. Got in my 30 min run before my swim so I could get home a bit earlier. I did 2.12 miles in the treadmill. Then headed over to swim for an hour. Got in most of my workout in before I almost ran in to a three teenage boys decided my lap lane was perfect to frolic around in. Thank god I didn’t hit the one in front of me head on, that would not have been good. So I switched to another lane after I kinda yelled at him and finished out my workout. Wasn’t that great, as I got sidetracked and then difficult to focus after my almost head on collision.  Got in 2100 yds, and my shoulder was sore. But it’s also due to doing an increase in distance from Monday of 3400 yds.  I’m not getting bored with swimming, but I’m’ having trouble focusing and keeping my mind on the training and mentally wrapping my brain around an open water swim, so I feel like I need to get more in. If only I could do the SOMA race, I’d get a chance to swim in Tempe Town Lake before my Ironman.

Thursday- Day off today. Was going to do Yoga, but instead got a great couch from a generous therapist from work. It’s SUPER COMFY!  And I almost immediately fell asleep on it when it was all in place. And a big thanks to the help from Cathy and Nic for taking time out of their busy schedule to help me. Nice to know you have someone you can count on when you are alone.  What’s also nice is I now have my futon in the spare bedroom for anyone who needs a place to crash.  Good to have a relaxing night. 

Friday- Today super tired now!  And I had a lot of trouble getting on the trainer, so I went for an hour of yoga instead to stretch out. I needed it. And it felt good when I was done. Need to do more abs, just having trouble finding time. I seem to be walking around in a fatigue haze, which may mean I’m overtraining, but of course, it’s par for course with training over 15 hours a week on top of work 40 + hours.

Saturday- Enjoyed sleeping in today, only felt slightly guilty, BUT much less than usual. I think it’s more from just wanting to have a day off and sleep in and veg out  at my place all day, But I know there is an end in sight, so I can keep pushing knowing that I will have it soon.   I was in the pool by 8:30 am and got in a good 2500 yds. Most swimming for the week for me: 3400, 2100 and 2500. Deb tapped my shoulder on Thursday, and it still felt good today, but had to take it off by the end of the swim. She had me try something different and it still felt pretty good. I kept a pretty steady pace, even got in my first 1000 yds in 25 min.  that is exciting, I of course did 500 yds with the pull buoy, but again, I will have that feeling with the wetsuit. J          Next up I stopped off quick at the bike shop, my shoe cleats are stripping and sliding. I may have gotten it fixed; they did their bike magic and told me to try it out for tomorrow. We will see how it goes. Then I was off to the Peavine Trail for my 3 hour run. Longest run to date. Doing my usual 10/2 Run/Walk pace. And I kept my heart rate pretty good. But because I needed more water, I decided to run 2 hours, then another 1 hr so I could re-fuel back at the car. Temps were in Mid 80s by mid morning. That was too hot for me L I made my first 6 miles okay, but once again had to walk. My other issue? I DID NOT HYDRATE!!! Yesterday or today. That made it hard to keep a good pace. I took in a Salt Stick tablet every 35-40 min, but didn’t have enough water to wash it down with, so I wonder if by the time I got back to my Escape that I was over “salted”.  I drank a good 22 oz of water, and put my feet up and took in ½ a Coke. I felt much better after 15 min and went back out to finish out my last 4 miles feeling better. Drank all the water I had with my two flasks. Kept away from anymore salt.  I still layed down and elevated my legs for a bit when I got back. BUT, I ran 14 miles total with a 150 bpm HR. Wanted it to be a bit lower, but I’ll take it. Will need to work on that more. So…to rehydrate and be ready for tomorrow. I’m already over  60 oz of water and still thirsty and I will keep at it.   Knees…really hurt after the run. More so then hips. Always does over 10 miles with my body mechanics. So spent 15 mins in a nice COLD ice bath. I feel much better, but still just sore. The few times I attempted to lay down and just take a nap and rest, I got back up to get chores done, just feeling  like I’m behind. And got most of my stuff prepped and ready to go for tomorrow’s workout.  Going to drive up to Flag and do my 5:30 hr workout. Plan to be there at 7:30 at Lake Mary and ride for about 3 hours before my training partner joins me to finish out the last 2:30 hours.  Ready for the foam roller and bed.

Sunday-  Wow….true test of my mental training today!  I woke up at 6 am, and out the door by 6:15 to drive up to Flagstaff. The plan: to get in 3 hrs of riding before my training partner got there and do another 2 ½ hour ride. I was still pretty tired from yesterday. And quite honestly, I just  am feeling burned out! I wanted so badly to sleep in today, just skip the ride entirely, take a day off. But I got up, dressed and out the door. I made it up to Lake Mary around 7:45 and got on the road by 8:15 am. I realized right away that my body just didn’t want to cooperate with me. I was slow and tired and mentally not in a good place. So I  decided to just make it a fun day and not let myself get stressed  out with the training, I’d focus on getting some fall shots of the weather, video of my training, etc.  I actually had some beautiful shots. I made it the 10 miles to the start of  Mormon Lake Rd. I then started on my loop ride, and began cursing everything, mainly the bumps in the road, talk about an uncomfortable ride.  I did get some great shots of the morning sun on the fall leaves and was feeling better. But still I was a bit frustrated with not feeling like I was getting in a good workout.  So, The mental game began:  Just stop, you don’t need this, Why are you doing this anyway, Your tired, just call it for the day, go home and sleep.  These are the thoughts that possessed my mind. Along with the insecurity of not feeling like I’d be ready for the race.  As I rode past the turn around, I was actually happy I had in 2 hours and thinking that I’d take 45 to get back to the Escape. HA…apparently I rode faster then I thought, and zipped back by 30 min. So I only had 2:30 hr/min in. I rode some down the other direction, and then Stacy called. We chatted, figured out her ETA. I had another 30 min. I was tired, I rehydrated, and decided to do another 30 min down the road while I waited to get more time in. Yeah…here is where things fell apart. I was already feeling the stress…of fatigue, exhaustion, insecurity, not having any time off, still having to drive back home.  By the time I got back to the Escape, I worked myself up in to a mini panic attack, I had to put my legs in the air cause they were like lead! I even tried to call stacy to tell her I was done, don’t come, I wasn’t doing anymore.   I thought about my race, and how I would have these moments during my Ironman, and what key phrases I would use. I didn’t get very far, I just shut down and breathed.  Then I began to Freeze, then I was having trouble focusing. Clearly I was heading south. So I tried to focus on what I could control. DRINK WATER, Eat Something, BREATH!!! By the time Stacy got there I was a bit better, but told her how I was feeling.  I was tired, my legs were sore, I was on the verge of tears, and I just wanted to quit.  I told her to give me a few minutes, and I’ll do the best I can, but I couldn’t promise anything, I was okay with taking some photos, but I was just spent, the run yesterday did me in and I was mentally and physically exhausted. Can we say OVER TRAINING?

So I used the fact that I wanted some photos, and make it a “leisure” ride to push me to try. I wanted to try and see if I could get out of it. We rode slow, got in a few photos. I got out all my frustrations of the week with training to Stacy. Clearly, I needed to vent, and Ironman training makes it hard to do that when you spend 90% of your time alone, training.  I had decided before we started to just go 10 more miles, then turn around. The last hill up kicked my ass. But as I coasted to the bottom, I was feeling a bit better and willing to try to go farther. We started the loop with no expectations, got a few more fun photos and after wavering a bit, just decided to go the whole way around. We stopped at Mormon Lake Country Store, I got a Coke and chugged it down. That was a life saver, quick energy and I was able to get my butt moving to make it back and my mood considerably lifted as did my speed on the bike. As we got closer to the vehicles, I realized that I needed 2 more miles and I”d do 85 miles today. WOW!! Even with a nasty bonk during the middle of the ride, I was able to come back and push through it and persevere. Knowing that I didn’t do my best, but I was able to get through the worst of it. Thanks to lots of Swearing, Motivation by Stacy and just pedaling. I was able to accomplish 6 hrs and get in my time.  I then, busted out, got food and a drink, and thank goodness. Because by the time I hit Camp Verde, we were stopped dead from a car accident. So for the next 1 ½ hours and 4 miles, I crawled along the road. But Ironically, I realized it’s the most downtime I’ve had in a while. So I cranked up the music, ate my dinner, and sang out loud and ….chilled. Didn’t get home until after 7 pm.  Hot shower, not sure if there is any water left by the time I was done LOL!  Ate a little bit more food. I don’t feel sore until I move, mainly in my legs,  so I know  tomorrow is going to hurt. Biggest issue right now? Nausea and dizziness started around 9 pm, and I am currently fighting not throwing up. GRRRR... But it doesn’t feel like GI distress. Maybe something I ate?   Hopefully it passes and I just need sleep Time to lay down.

Week Seven: Ironman Training Recovery Week October 3rd – 9th , 2011

What I hope to document here is my 13 Week Journey to my first Ironman Race. I’m not sure exactly how I’m going to do this. I may do it in a quick journal format with my random thoughts…which may be more for me than anyone else and not to exciting to read, but if your ever considering doing an Ironman or even just a triathlon…then you can read about what goes through my mind in the training process. Highs,  lows,  emotions, fears, rants, etc., etc. Enjoy!  PS: forgive any spelling mistakes…chalk  it up to fatigue from lots of training J

Monday-  Recovery WEEK!!  YEAH!! I’m so happy for this week. I’m coming off a good training week. Had a great week for nutrition also. SO today was scheduled for a test workout in the pool where I did 3 X 300 with a 400 warmup. I went 5:42; 5:45; 5:37, with the last 200yds with a Pull. This puts my T-1 pace at 1:54 per 100 yds.  Got in 1700yds. Was happy to go home and relax today.

Tuesday-  Easy 45 min Run today. Got home from work and headed over to the clubhouse and do 45 on the treadmill.  I ended up keeping it all in Zone 2, but ended up flying on the treadmill and got in four miles. 

Wednesday-   Swim again today, just for 45 minutes, got in good drills and focused on forms. I got in 1600 yds. Felt like I wanted to do more, but in the end, my shoulder just said no.  I was hurting, almost as much as when I needed to get cortisone shot so I had a lot of trouble sleeping, and ended up taking some pain meds.  GRRRR, I  didn’t like that.

Thursday-   REST DAY!!!!  I did nothing! I relaxed on the couch and watch 3 hours of TV. Yep…I got my Direct TV back, not by choice mind you, but regardless, I watch several shows, along with making some good food for my brick workout. I was still pretty tired, this week at work has been a bit rough, so I felt more fatigued from this.

Friday-  FREEZING!! That was how my day started. I had planned to jump out of bed and get on the road for my 3 hour ride by 6 am. I knew it was going to be a bit cold, but I wanted to get my ride and run in before my well deserved massage. So I got up at 5 to let out the dogs, and BURRR it was 37 degrees!! No way in Hell was I going to jump on my bike in shorts and fly down the road at 16 mph for 3 hours.   So I did want any normal sane person would do….I climbed back under my warm covers, and debated what I should do. I kept trying to tell myself that when race day comes, It’s going to be this cold, I’m going to be cold coming out of the water and jumping on the bike wet. Still…it took me a bit to get out on the road. So, finally I got out around 8:30 am. Temp 40 degrees. I loaded up on warm clothes, then I backed off and only wore what I would have for race day. It took a good 10 miles before my quads started  to warm up and let me get into a normal rhythm.    I was also noticing that my right IT band was a bit sore, and not liking the ride, so I had to modify making this a brick workout for race pace, and backed off. I got in 43 miles at a 15.9 mph pace. That was nice, I liked it at 2:45 hr/min. I got home a bit earlier then planned, but already knew I wasn’t going to get in the entire time. So instead of a 5 hour Brick, I made it a 4 hour brick. I ran 1:15 hr/min and got in 7 miles with a good 11:17 mile/hr pace. I did this with a 10 /2 Run/Walk pace. I was pretty happy with that as well. But at about mile 5, my IT band really began to hurt, so I had to back off and just go easy on the run.  So total time was 4 hours. I got in a total of 50 miles. I then took a nice long hot shower and headed off to a 1:30 hour massage.   When I got in, the first thing she said was “wow, your middle back is extremely tight!” She spent a long time working out my back, it was pretty sore.  And when she hit my IT band, I just about jumped off the table. But I felt pretty good afterwards, still a bit sore in my lower back and my IT band, so I iced that when I got home.  I stopped a few places and picked up a few items for training, but then headed home and relaxed.

Saturday- KONA IRONMAN WORLD CHAMPIONSHIPS   WOW!! AMAZING RACE today!! I watched the most awesome race today with Chrissie Wellington and Craig Alexander!   Kona is the Super Bowl of Triathlon! It’s the best of the best! Craig “Crowie” Alexander had such an amazing race where he was ahead by a mile, was a mile from the end, and on track to break the course record. He usually runs a sub 6 min pace. He went from running, to stopping dead in his tracks to stretch out his hamstrings and calves, then he ran, and stopped again, then again.  Unbelievable, he has the most amazing form I’ve ever seen for a runner. And he then just started running, grit his teeth and went. He then was slowing down a bit toward the end, but then started sprinting, and jumped across the finish line!  A photo that is now my wallpaper for inspiration and broke the record by 12 seconds!!!  AMAZING!!!  
Women’s:  Chrissie was out late in the swim, late in the bike, and was 20 minutes behind starting the run. And then she just went to town!! She blew past all the competition and was in first by the energy lab. She only had Rinny following her 4 min behind, then 3 min behind, then 2 minutes behind.   But she prevailed, and crossed the line, two minutes ahead of Rinny. And she was spent, I’ve never seen her not be excited and happy. She was exhausted, spent, tired, in pain. She was a true inspiration of pushing though pain.  Both of these will be good motivation for when I have weak moments and use that to push though the pain.

Sunday-  Rest day again!   Today I headed to Phoenix with Nicole. I had a mission to look for a race suit for Ironman and new shoes. So I went in search of these items. I found a pair of shorts at Pearl Izumi, and I found two tops that I might use, I still really feel like I need to find a tri top, but I’m still unsure of what I’m going to do. I need to do some more research.  Here is my current choice.

My current Saucony’s are toast for running, I was well over my 500 mile limit. The plan was to get another pair on sale, and instead afte trying on some different brands,  I got a new pair of Brooks Trance 10.

I’ve never had Brooks before but they always get  good reviews. When I put them on, it felt like I was walking on clouds. I’m looking forward to trying them out on my 1:15 hr run tomorrow.  

One other thing I got was some more Nutrition and got some IRONMAN PREFORM drink mix that will be on the course, so I want to do some training with it and see if it will work for me. Looks good, reviews were good, will find out tomorrow when I use it for my run.

Week Six: Ironman Training Week September 26th-Oct. 2nd , 2011

Monday-   Woke today tired. Headed to swim straight from work and was pretty tired from ride yesterday. Got into pool and couldn’t relax and by 500 yds , my right shoulder was talking to me and not very happy. So I did most of my workout with pull buoy to ease off of shoulder. Which really, makes you use the shoulder more, but for some reason, it holds up my lower body which to me, eases the stress on my shoulder.  Only swam 2000 yds and decided to call it. Got to treadmill for run, and literally it was all I could do to get in 30 minutes, tried to use some of my mental training from my book I’m reading, and literally my body was just zapped. Zero Energy, nothing left. So I stopped after 30 minutes and headed home.  Then it hit, I was STARVING!! That was all I could think of….STARVING!!  So I stopped at Robert’s Market because I couldn’t make it home, and planned to get something “healthy” to tide me over. Instead, I  left with string cheese, Java chip Starbucks Ice Cream, a bag of Lays potato chips, a Coke,  and a box of Cherry Pop tarts. I ate the entire bag of chips and the string cheese on the 10 min ride home. Once home,  I got to cooking my turkey burger…but as it cooked I ate several spoonfuls of Nutella.   Drank some of Coke and lots of water.

Tuesday--   Today’s day was all about gluttony!  I was still amazing STARVING! And eating everything in sight. Poptarts, yogurt, biscuits and gravy, chips, more pop tarts, big lunch, chocolate bar, soda.  It was around the time I was leaving work that I realized that I totally depleted all of my glycogen stores in my body and that’s why I was insanely hungry and eating every piece of food in sight. Interesting…I haven’t had that happen before. EVER!  So, that gives me some good insight for this weekend’s workout, which is going to be even longer.  After all that food, I felt good for the first time after I got home, and made myself get out the door ASAP for my hour bike ride. Tuesdays are still tough for me to get in my hour ride.  I got on the road and felt….powerful. Food makes your body work for you! I ended up feeling good enough to do 1:15 hr on the bike to make up for some of the 30 minutes I missed on my run yesterday. Now, your not supposed to “makeup” any missed workouts, but I figured it was less fatiguing on the body and I can always use more time on the bike. I got my scheduled workout in,  going 4 x at 8 minutes  in Zone 3 (HR at 150-155). Once home I did a 15 minute mini brick/run to finish out the time. I know I should of  let it go. But I felt okay and needed to do it. Which was a nice ego boost that it felt good.  Became hungery again at end of run and did not get enough for nutrition. Darn it!

Wednesday-   So today, I was extremely exhausted. I had a very hard time waking up and had to go hard core with the black coffee this am. I had a rough time at work, really having trouble focusing, and feeling crappy and shoulder was feeling tweaky. When I got home, I still was feeling exhausted and “off” so I decided to take a quick nap to see if it would help. The nap lasted for over 1:30 hr. So I didn’t make it to swim class.  When I woke up , I was feeling super crappy, nausea, achy in the bones, chilled,  headache, weak, etc.  So I rolled over and kept sleeping. Felt like that start of a bug. So I made this my day off.

Thursday--  Well, I definitely  needed more than an evening to shake off this bug. I woke feeling even more crappy and had to call in to work.  Slept most of day and got up for meals and finally started feeling a bit better by late afternoon. So I continued to go easy.  I was scheduled for an easy one hour strength/yoga session today, but ended up just letting it go. Better to take a few days off then get to sick and lose more time.   Usually one good thing for me when I get sick is it usually only lasts a day or two. I usually have different symptoms, or only one or two pretty bad. Such as when most people get the full blown flu. I just usually get a sore throat and feel under the weather for a few days. I probably have my good health to thank for that.  Of course, I remember several occasions, once at Indian Trails Camp were the entire staff of 40 came down with the 24 hr bug, and I never got sick.  Good genetics?   I don’t know.  But my immune system is being pretty taxed with this training, so I notice I do have more instances of being under the weather. It’s a fine line.

Friday-  Made it in to work today, but it was again a rough day. Had very hard time focusing. Took some Airborne to help with immune system. Ate what I could, but not very well. And just kinda survived the day. I got home and took a long nap again, skipping my one hour easy bike. (so good at that one! LOL)  and when I woke, I felt a bit better. Got myself slowly moving to get stuff ready for workout tomorrow .I’m still a bit hesitant how it’s going to go, and if I should do it but I have nothing feeling crappy below the chest so I think it’s a go.  

Biggest Goal this week?   Figure out more of my nutrition.  I stopped at store on way home and got all good stuff, fruit, veggies, lean meats.   Then when I got home, I figured out what my calorie intake should be for my workouts tomorrow. I don’t want a repeat of last week, eating everything in sight. So this is what I figured out.

My BMR for my body type and activity level is:                                                        1920 cal 

Then I add in calories for each activity expected to burn:

                                                                        Swim  1:30 hour                                  645.8 cal

                                                                        Run    2:45 hour                                  1374 cal

                                                                        Total                                                    3939 Cal

This is how many calories I’m supposed to consume today to meet my caloric needs.  WOW!! That’s a lot, lets see what happens tomorrow. Got all my gear packed before bed, seriously, feels like I’m packing for a weekend every time, b/w all my swim gear, run gear and on Sundays my bike gear.  My car is always full of workout gear, cooler for cold food and drinks, etc.

Saturday--  Woke up today at 5:15 AM and as usual I was tired, but motivated as I was finally feeling back to my old self. I got my stuff loaded in the Escape and ate breakfast. (see below for total intake of day).   Headed to Y and met up with training partner. Got in a good workout for 1:30 hr/min. Work out included  500 yd warm up with mixed swim. Then 2x 400 yds, 3 x 300 yds, 3 x 200 yds, 3 x 100 yds.  With each last set using pull buoy.  Then finish with 150 yd cool down. Got in 3350 yds for day. Shoulder felt good, not to bad for a workout, longest I’ve done yet.   But the total yds I need to swim to get 2.4 miles?  4224 yds. Or 84.5 laps in the pool. Wow, that’s a lot. But looking at today’s workout, I only needed to do 16 more laps to get that, so I feel good and that I’m on the right track. Also got to get some “footage” of my Ironman training today using a camera that takes pic/video underwater, so I specifically got some underwater swimming and running to help document my Ironman Journey.   I will attempt an example video as soon as I figure it out!

After swim, I refocused on nutrition, ate half a peanut butter agave sandwich, handful of nuts, some Coke, and headed for Peavine Trail. Started out with temps in Mid-70s and slight breeze.  I planned to get some footage, so I took camera and tripod in camelback, which I may regret for tomorrows ride as my right shoulder is bugging me tonightL. But I got in two hours and 10 miles with the last 2.5 miles in a nice rain/downpour at times, but oh it smelled so good, I didn’t really care!   I had a box of raisins and peanuts for the run, with water, and some defizzed Coke. So I ate a scoop of raisins every 15 minutes on my 12/3 run/walk plan for the first 2 hours. Seemed to work well with stomach, and had a handful of salted peanuts at the one hour turn around. I was again a bit low on water.  Kudos that I needed more!  Bad Me for not bringing more.   Got back to the Escape and basically chugged a 12 oz of Gatorade, a little of Coke. Then laid down in back and put feet up for about 5 min and determined what to do with last 45 min of run. The treadmil or finish it out here? The rain/sky let up a bit, so I opted out of doing treadmill at club house, and grabbing more H20 and defizzed Coke and headed back out for 10/2 plan.  I felt much better now, whether it was because of the rest, or I ‘m really thinking the Gatorade I drank with electrolytes, I'm not sure. I was just a bit nervous that my stomach wouldn’t like that much liquid so soon, but  to my surprise, I did just fine! YEAH!!! So I had a bit more energy, drank about 4 oz of defizzed Coke and finished out another 3 miles for a total of 13 miles today. YES!! And I had Zero GI Distress the rest of the day!!! SO EXCITED FOR THAT!!! 

RECOVERY:  Got home and although I didn’t get in my quick 30 min or less carb/protein ratio drink. I did get in a good carb meal with lots of salt (Can we say ½ a pizza? YUMM!!!)  I did a 15 min ICE BATH within 10 min of getting home. Was FREEZING, but my legs do feel better after having done it. Compression hose are on for last 3 hours too, and legs are feeling better.  Also took Fish Oil supplement for recovery. Now going to get ready for long ride tomorrow.

 Nutrition is starting to fall into place!

Breakfast:         Banana                                                                                               105

                        Nutella on half slice of white bread                                                   300

Training:

                        Water

                        Handful of dry roasted nuts                                                                160

                        Box of raisins (scoop every 15 min on run)                                        130

                        Gatorade                                                                                             80

                        Coke (thorough out work out/finish bottle at home)                          230

            Dinner

                        Large Pizza –3 slices (lots of salt J)380 slice x 3                              1140

                        Mtn Dew                                                                                             290

                                    Total    (3939-2435= 1504 still left)                                        2435

            Seriously, I’m stuffed!!! I tried to eat more, but decided that I have that “full” feeling so not going to push it anymore.  I didn’t even get to enjoy my favorite treat….My Starbucks ICE CREAM!!!  That (ice cream in general) seems to be a staple with most Ironman Triathlete’s  I have learned. Must be the coldness of it that is so darn inviting after cooking your body with all the exercise in the heat!!   
                                   

Sunday-- Today was my long ride—5 hours. Woke up and met up with training partner by 7 am, on road by 7:32 am. Was a nice day, 70s with light breeze 8 mph?  I got in 64 miles in 5 hours, at 14 mph pace, avg HR at 127. Very nice for such a hilly ride. I needed to keep it in Zone 1-2 and I did!  It was less mileage because we did the Skull Valley Loop, which has insane hills and switchbacks all over the place.  I think the hardest part is that long winding up hill/false flat. That is actually worse than the switch back in my opinion, b/c there is no break, it always just go  up with no rest on the legs,  where on the switchbacks you have some down time coasting, etc.     Well, I’m tired, as I just fell asleep for an hour with my laptop sitting on my lap! LOL  So feeling a bit refreshed for the moment. Let’s see. Overall was a good ride. Comparing it to last time I did it, I felt more in control, and focused on the false flat, and felt like I had more power up the switchbacks. I think a lot has to do with my good recovery from yesterday with ice bath. (couldn’t get that in today L)  and with my nutrition. I had ‘energy” in the tank for the workout.  I felt good with no GI distress yet again!! YES!!!   

NUTRITION:  So calculated amt to eat was 1920 calories for everyday and 3251 calories burned from 5 hour ride = 5171 calories. Current amt for today is as follows.

Breakfast:         Banana                                                                                               105

                        Nutella on half slice of white bread                                                   300

Training:

                        Water

Heed  Preputurm Calorie training drink                                            135

                        Power Bar ( starting up hill in 1^st 30 min)                                          130

Handful of dry roasted nuts                                                                80

Stash Bar (at Grocery Store prior to big climb home

                (18 miles of switchback to go)                                            260

Can of Coke at store                                                                           190

                        Box of raisins (at 4 hr into ride)                                                         130

                        Snickers Peanut Butter Square (4 hr in ride)                                      130

                        Coke (thorough out work out/finish bottle at home)                         230

            Dinner

                        Large Pizza –3 slices (lots of salt J)300 slice x 3                              900

                        One Med. Orange                                                                               64

                        Starbucks Salted Carmel Mocha                                                        290

                                    Total    (5171-2944= 2227 calories still left)                          2944

Again I feel stuffed. So I’ll try some fresh fruit in a bit, and some of my ice cream for a cold treat later. In addition to drinking LOTS of water that is making me nice and full.  I did take a Muscle Relaxer and a Ibuprofen due to my back being pretty sore, and another fish oil for recovery.  So,  I missed my total training goal by 2:30 hours this week. But I needed to take those days off because of being sick and resting, by doing that, I was able meet my goal of getting in the longer, necessary workouts on the weekend.  Successful week overall, everything is starting to come together. Next week is another recovery week, with only Seven weeks to go!!! Bring it on Ironman! I’m going to be ready for you!!

Week Five: Ironman Training Week September 19th- 25th, 2011

Monday--  Long day at work. Woke up late today, as I slept through my three, yes three alarms, and had to stay later. So, I packed my workout back for swim and left straight from work. I'm sure my dogs were not to happy with me today when I got home close to 8 pm.   Got to swim and did next workout in plan. 10 x100; 5 x 100; 10 x 50 for main set. Kept them all within 5 seconds of each other. I'm feeling good that I'm keeping consistant, just need to get in some more open water swims. Next I headed to the treadmill for an hour run with 3 x 8 min up to Zone 3. Feeling good so far. Did well on water intake today. I had 33 oz before lunch and finished second bottle by end of night and started third, so I’m hydrating well today.   Body so far feels good. A bit sore in legs, but not too bad.

Tuesday—well this was a long day at work, and by the time I got errands run after work I got home close to 6:30 pm. So I took the day off  and skipped my easy one hour bike ride. Decided that I’m not going to worry. Plan allows me to take off the Zone One rides if I need to. Gonna be a busy week at work and I’m already feeling the fatigue effects. So I want to try and keep that good feeling going.

Wednesday--  Swim 2300 Yds at pool. Just can’t seem to get in more at once, arm was a bit sore tonight. Starting to put in more distance by adding Saturday workout.   I did lots of 100s and did 300s with pull buoy. Run was uneventful for 30 min run on treadmill. Back home and prep for Rehab Olympics at work.

Thursday--  Day off! Much Needed!! It was "recovery day" with my 90 min massage.Which felt great for the 30 minutes that I was awake for it!! Seems I feel asleep!  Which defeated the purpose of enjoying it. But I did feel better when I got done.

Friday--  One hour bike on trainer tonight. Was still pretty tired. So took it easy on trainer, got in about 10 miles, kept rpm around 88. 

Saturday--   SWIM:  My first big workout with swim and run over 3 hours!!  I got a great swim in with 3000 yrs  for 1:15 hr/min. I felt really good, did most of the swim without a pull buoy. 400yds with no buoy and 2 x 200 yds with buoy. Felt good til last 300 yds as my shoulder started talking to me, so went easy and did drills for evening.   Only thoughts that make me sorta nervous is I've yet to swim the entire 2.4 Mile distance yet in the pool. But, I'm following the plan and each week I seem to be getting a little bit closer.

RUN:  Started run nutrition with oranges, water and Coke to refuel after my swim. Yes, Coke, as it is on the race course for quick energy, except it's defizzed, which to me is nasty!  My addiction to soda is for the carbonation, so hopefully this keeps me from becoming addicted to it again:).   Drove over to Peavine, I love this trail!  It's one of my favorites and round trip it's about 13.5 miles.

and I headed out for run for 2:30 hrs (turned into 2:46 hrs).  Did the 10/2 plan and got in 12 miles.  Tried only for water on the run.  Temp was around mid 80s.  The first 9 miles felt good, but by mile 9.5 I was short on water, and fuel. My heart rate was in low 150s.  Used some salt tablets, but need to get more. So I was in Zone 3 and needed to be in Zone 2. Needless to say I had to walk last 2.5 miles due to lack of water. I got back to the car and put feet up for 30 minutes with sips of Coke, water and Gatorade.   Felt better after about 30 minutes and was able to head home and get food down. No GI distress this time and was happy with that!!!! Also happy with needing more water on the run.  Good recovery, got compression hose on and felt good.

Sunday--   Today I had a 4:30 hour ride. My riding partner was sick so I had to do the ride alone, which was a good practice session for race. I had a decent workout with the bike. I got in approx 63 miles, but only at a 14 mph pace. Had a good ride out, felt good going up the hills, but on the way back, hit a 29 mph headwind that slowed me down. Tried out Heed Prepetum calorie drink, and had Stash Bar and water, Happy again with no GI distress during ride!! Think I’m finally getting my nutrition under control!!   Got in a total of 4:46 in time.  Only soreness I felt was right IT Band and relaxed the rest of the day with legs up the wall and compression hose.  Starving when done with ride, wanted to order a pizza, but ended up with turkey burger, sweet potato, ice cream.  Rode with Camelbak to have enough water, but shoulder sore by end of ride, not sure I will do that again.

Got in all of my miles for the week = 14:15 hrs.    Felt good, but tired. 

Week Four: Ironman Training Recovey Week September 12th- 18th, 2011

Well, the fact that it’s recovery week says it all. This was a much better week. I got a book on Mental Training in Triathlon and it’s great, and I’m learning a few more things, which I already knew. But have gotten a friendly reminder to not forget about it. It’s so easy to get caught up in the day to day training and not take time to focus on those things you need to work on in the race. Or in training and to cut yourself some slack. I started the book reading the chapters on Prime Triathlon, Motivation, Confidence, Intensity, Focus, Emotions. In Motivation, I was understanding better the obstacles in motivation, training alone, losing that desire to train. Nothing I didn’t know, but a good reminder that I’m not going crazy with it.  Confidence, hmmm..learned that it is one of my top three issues, If my confidence is crappy, then I’m not going to believe that I can do this. And that’s how I’ve been feeling the last few weeks.  No confidence in my ability..I lost that ability to believe that I can do this and I will do this!  I read a sentence that sent the lesson home for me and helped me see the light if you will… It said,” Often , performances that are interpreted as poor are actually just due to the new challenges you’re facing at the new distance.  You may simply lack the experience to be performing as well as you would like to at this point.”   I don’t think I could say that any better.   Then it talked about the Confidence Challenge.  The real test of confidence is how you respond when things are not going your way.    Acknowledge that the process involves difficulties and lessons.  The down periods are the integral part of the learning process.    Well said!!

Intensity: I was actually having a physical reaction to the information. I had my HR monitor on for some reason, and actually could see my HR rising while reading some of the information about how one responds to intensity in a positive and negative way.   Using Psych Down techniques.  One that I like and use…is asking the question..”What do I need t odo right now to perform my Best?”   A great thing to use to help keep the focus on what is going on in the present and not the outcome. Focus was next to help me determine my focus style.  And it talked about how to look at outcome and process focus. That’s a big one for me, cause I’m so focused on wanting to get a time goal that I tense up and don’t focus on the process that would get me there!   Using the 4 Ps, Positive, Process, Present, Progress. Emotions are huge in that I have already had two incidents where my emotions have taken over . Like week two when I completely had a mental/physical breakdown/burnout. I was so emotionally overwhelmed that I just lost it. I also have learned that “your emotions can be a measure of your nutritional intake in training and races. That’s still a huge issue for me. And it’s been worrying  me  too. If I had the $ for a training coach for nutrition…I’d be all on it to get this better under control. I’m currently up to Pain and how it affects you mentally. I’m really liking this book so far. Worth it’s money for me.

This week’s Progress.

Monday-- 45 min swim.  Ended up doing 50 min. Was my first time not in the Masters Swim class, so I felt a bit weird going at the same time, telling Drew I couldn’t swim with the group this month. I realize that finances are playing a huge issue right now. I wish I could get a sponsor to help cover some of these costs for swim class, the Soma Race in Oct. and hotel.  But I guess I need to just make due with what I got. I still need to figure out how to get my race suit before the day too.    Back to swim. I was schedule for a Text workout, which means..time trial to assess Lactate Threshold. So I warmed up, and then did 3 x 300 yds with a 30 sec rest interval  for some reason I’m still having some issues with needing to use the pull buoy during the longer swims. My lack of confidence is still a bit of an issue here, and I’m trying to justify this by thinking my pull buoy is how I’ll be with a wetsuit.  Anyhow, I ended up doing the last 200 yrs of each trial with a Pull. So I finished each at 5:45 respectively. Which makes my T1 Pace time at 1:55 Min for a 100 yd swim. Awesome ! that’s better by 4 seconds then the one I did in July.  But I have to be fair and add I did it with a buoy.

Tuesday  --  I did a easy 45 min run on the treadmill at the clubhouse with Nicole. I kept my HR in Zone 1 and 2.  Felt decent , but for some reason I was sore after, and the next day. 

Wednesday—Another 45 min swim. Form work today, so spent a lot of time with drills and did distance up to 200 yds at a time to get some distance in (1600 yds) not great, but I’m focusing on form and endurance with doing the distance with the race, have to admit I’m still feeling a bit freaked on the distance, as I haven’t done it so far. But I’m going to do it, and I will DO IT!!

Thursday—60 min Strength. Again I did Yoga today, my Flexible Warrior routine with Energy, Abs, and Power. Felt good, my abs are feeling stronger just after two sessions. I do feel it a tiny bit in my back tonight but nowhere how I feel it after lifting, and needing to take pain meds.   What was also nice about today is that I had it off. So I had originally planned to do my Brick workout for Sat since I would be working, but instead I slept most of the day. Like dozed til 11 am. J made lunch, layed down to read..and dozed again for another 2 ½ hours. It was great! And I went to bed early. Truly a recovery day!  Awesome!!

Friday--- day off from working out. I vegged out on the couch and I watched a movie! J

Saturday—Still reeling from the affects of my recovery day J and since I had to cx my massage due to the Best Fest. I did a leisurely 30 min bike ride with Kahlua running by my side, and a walk with Joy and Teddy. A nice change with the “fall” like weather coming on.  I felt very refreshed.

Sunday—Today I slept in again til 8am. I’m really digging this sleeping in thing. I’m craving it so much some weekends. But I keep plugging away at what I need to do and the final goal. I was out the door by 9:30 am and heading to Flag to ride/run with Stacy my training partner.  We got on the road at Lake Mary by 12 noon.   I had for breakfast of banana, Peanut butter on toast…stopped for  coffee on way along with scone. On the ride I did a power bar, and water with ½ can of Coke at store for something cold with a shot of caffine and sugar.  I got going on the ride and started my LTHR for 8 miles, then finished my two hours. I actually biked faster the last 25 miles…go figure then my trial with 8. Gonna chock it up to big hills. I got in 35 miles overall, and on the 60 min run got in 5 miles. I started out fast with Stacy at a 10 min pace, but when she turned around…I started my 10/2 run/walk which really helped. I felt better. I took in water on every walk, sip, dose head, repeat. Got in my chocolate milk in 30 min. and coffee for drive home. Was a bit tired  at times, and noted a layer of salt on the skin. Will need to get some salt sticks/endurlytes .  felt pretty good when home. Currently have on compression hose. And did take a ibuprofen and muscle relax for soreness in back. Doing well now.  What was even better about today, is  I was craving the long ride and workout! I am getting back on track with my training!!!

Week Three: Ironman Training September 5th- 11th, 2011

Monday—Still in that crappy burned out mood. So I took another mental day and bagged my hour ride. Decided to just veg out some. And felt a bit better for it. Watched a movie, got groceries. Just relaxed. I slept hard again last night. My boss reminded me that maybe I need to get in a massage for all my sore muscles…DUHHHHHH.. So I called my massage therapist and got a massage scheduled for tomorrow on my day off.

Tuesday—Had the day off today so I went to swim at YMCA at noon. And had my first exciting workout in a while! Felt good! I swam with no pull buoy for big sets, and felt good in the water. Ran on treadmill for 4- 6 min sets to zone three and felt good. Stopped at end of my workout and  felt  like I still had more in me. But later my back was hurting when done. I had massage scheduled at 5:30 pm. It was good, I thought my tight spots were back and IT Band, but Amanda worked a ton on my back/shoulder and my head, and then foot rub. It actually felt really good, she said my IT band was okay, and most of my problem with my shoulders, which I knew to be true after she got to work. Wow, they were super tight and sore.

Wednesday—Swim was good, but shoulder felt painful , maybe due to massage, so I actually stopped 15 min early in pool , I took two vicodins tonight due to arm hurting L. Run was not bad, just an easy 30 min, so got it done with not much thought.

Thursday—Did one hour Yoga, decided I need to do something different, cause I keep skipping lifting and I just don’t have the desire to hit the wts and have all the pain in my back. So I broke open my Flexible Warrior routine on the computer, and I felt good when I was done, had a bit of a back pain later, but minimal. I did abs and I was a bit shaky but got it done.

Friday—60 min bike. Setup the trainer and did a easy 9 miles on it. Felt good, and happy I got on the bike.

Saturday-- Swim 1:30 and Run 2:00. I got in a nice easy 3000 yds in the pool this am, still some psych issues with feeling I need the pull buoy, but did better.  I’ve decided that I refuse to have the same results as last week, and I’ve decided to switch up my  plan and begin  a 10/2 run/walk plan for runs over 2 hours to watch my back. I originally decided that I was going to do this to protect my back, but the stubborn side of me was trying to power through the workouts and I wasn’t listening to my body.   I took a red bull at beginning before run and of course regretted it later(digestively that is). But the plan worked! I got in 9 miles and my back felt the best it has ever in the last few long runs. Much better than last week, where it hurt so bad I bailed on my 3 hr ride the next day. So I’m very happy with this. I’m going to incorporate it now into my regular training. I want to be able to complete all the long runs without having the pain. This may be the way I’m going to make it happen!!!!!  Very happy!!

Sunday--- Today I had a 3 hr bike. Dave and Stacy rode with me. And I was very happy my back felt good the entire ride!!  We got in 45 miles on the bike, the wind had picked up on the ride, but I managed to keep it going. They of course blew me away in the dust. I did need to stop for a Coke at the store to get some quick caffeine and sugar. But overall finally felt good again!

Week Two: Ironman Training Aug 29th – Sept 4th, 2011

Well, this week was tough, I completely went on a mental and physical burnout and completely felt crappy the whole week. I had a rough time getting even some of my workout in. I was warned of this and that it would happen several times during my final training up to the Ironman. So I tried to take it in stride but it’s very hard because I push myself. I was basically feeling like I wanted to quit and just give up. It was a very emotional and mental journey this week. I haven’t felt this negative about training.

Monday—Got in my swim and run. One hour each. But I was really sore and really tired tonight, I had to take some pain pills.  My arm was pretty sore at the end of my swim, 2500 yds and I was feeling pretty discouraged. I finally signed up for Y membership and after swim, when and did my run on the treadmill tonight. Did a one hour run with  4 x for 5 min in a Zone 3 HR.  My back was hurting again..GRRRRRR I hate torn ligaments and bulging discs.  It’s the worst my back has hurt since I injured it back in Nov last year. Really letting myself get down because of this, making me feel like I can’t do this and it’s going to make me not complete my goal.  Back was 6/10 after everything tonight..hence more drugs…and less sleep. 

Tuesday---  Completely  crappy feeling today. I was super sore, so I came home and slept. I skipped my work out on the bike. I just couldn’t muster up the motivation to get even on the trainer.  My body likes to do this, when things get over emotional or to tough….my body just shuts down and I sleep, I can’t function or do anything. It a way to avoid over confrontation or I just get to the point where my brain can’t handle the overload and shuts down.  

Wednesday—Today I had the day off. So I took this time to sleep in until 9am. Then I got up and moved around a bit, and layed back down and slept some more another 3 hour nap. Then I managed to get to swim class and get in 2500 yds.  And do an easy 30 min run. 

Thursday—Today I did an hour of strength training at the clubhouse with Nicole. I changed up my workout a bit, as my back always seems to act up when I strength train. I’ve already decreased the amt of wt due to my back, and I’ve stopped with regular squats. So today I incorporated my TRX training. It felt pretty good. I could feel it working. I didn’t feel sore in my back, as much as I did in my arms and shoulder blades.  

Friday---  Did a one hour bike on trainer..couldn’t figure out why my shoulders felt so sore, then I remembered my TRX training yesterday. Oops…  but the time felt good as it was an easy ride

Saturday--- got to the pool in early am and WOW, my shoulders were screaming at me. My blades were super sore (TRX day two) and I got in my # 3 workout but oh it hurt.  My run was better in the heat, but my back cont to bother me a lot. My Right IT band felt pretty darn sore as well. Took me two hours to run 9 miles.   Went out for sushi for the first time with one of my training partners…I actually like some of it! Was surprised.  But I was having a really tough time sitting in the chair cause I was really hurting in my back…so once again I’m home taking the hard pain killers.  GRRRRR….I don’t want to do that! 

Sunday--- Wow..so here was the worst Day…rock bottom. I woke up so sore and in pain that I wanted to cry. I just couldn’t get myself to get out of bed at 6 am and get in a 3 hour ride.  I kept trying to tell myself that I just need to take the day off. It isn’t going to affect me in the long run by missing a day or two. And I kept remembering back to my training books on how it’s better to listen to your body and take a few days off then to try and push through it and get injured.  So I slept in and went and saw The Help with Nicole. Was good, but not exactly a comedy which I could of used. I came home and took another long nap.

Only got in 8:45 hr/min training this week.  Really bummed about that.