Disclaimer: This
blog is a documentation of my now second Ironman Journey for AZ Ironman
2013. 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. I have
dreams of one day making this into a book, so that when I’m old and gray…I’ll
have wonderful memories and also fulfill one of my bucket list items, to write a
book. 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!
Month Three of Ironman AZ 2013
It’s the
last week of April; I’m at the end of my Base Two Training Phase.
Current
Stats Overall:
SWIM:
~59,400 Yds
BIKE: ~ 310.16
Miles
RUN: ~ 161.75
Miles
Strength:
~ 16.25 hr/min
Total
Training Hours: 95:57 hours/minutes
As with each of my
months so far, it hasn’t gone “by the book”, but I suppose that’s how it’s
supposed to go right. Life throws you lots of curves and you work with it,
tweak it, and adapt to the change. And
this month seems to be no exception to the rule.
And, I’m also learning that
my addition sucks…I seem to never be able to get my numbers to add up correctly
for my overall stats. LOL….blame it on fatigue. I didn’t expect this much fatigue
this early in training….makes me a little nervous, but then again, I was pretty
tired the last time around, so maybe I just blocked it out the first time as a
defense mechanism. I ended this phase
with full on emotional, physical, and mental fatigue. My recovery week, really
didn’t feel like recovery. I think it had more to do with hiking 18 miles in the
Grand Canyon and thinking just one day of rest was enough. I have to remember
that I need to relax about the training schedule; a few days here and there won’t
make or break me for the race. I started
a new strength plan on Tuesdays. I always need to work on core, and that’s one
thing I lacked with my last Ironman, keeping up with my core workout, and
strengthening workout. So I have slacked a bit this month, skipping one entire
week of strength, which I felt pretty quick that I skipped it that week with my
training. I have to admit, I’m just so
darn bored with lifting weights..I really have trouble seeing how it’s fun,
staring at myself in a mirror, really isn’t all that fun. I’d much rather be outside running or on a
bike, or in a pool.
Luckily, I discovered Core
Fusion, through a good friend who convinced me to come with her to a class. It’s
a local PV place, called Fusion of Movement. I’d love to get a membership, but
it’s out of my budget for the moment, so I’m just paying by the class. So far, I’ve been twice, and each time, Sasha
has kicked my butt with the workout. Looking forward to making this a regular
class. And it allows me to have some social contact with friends that I usually
don’t see. And it gives me not only a
core workout, but an added bonus of a strength workout, working on different
muscles that I may be neglecting.
Week
One
I felt strong starting
out this week. I got in three really strong swim workouts, averaging 2300, 2400
and 3300 yds for my swim. My runs were strong in the 10 ish pace. And I began my Treadmill workouts with 7% plus
grades to work on neuromuscular form. It was tiring, but felt good. I was tired enough to take off my Tuesday
lifting, but I modified by adding in foam rolling, which hurt like a mother,
but felt good on my body. I did get in
my lifting and Plyo on Thursday, and felt good, but I just really don’t like
lifting inside. I need to figure out how to stay motivated to do this, because
I know it is key to keeping me strong for my training. I had my spin ups workout on my Little Green
Machine bike trainer. I have to say I really like that workout cause it makes
me really sweat and work hard, and a reason to swear while I’m pedaling like a
mad woman. Then I ran on Peavine and got
in a good seven miles with a good steady pace. I am not where I would like to
be for my training with my Whiskey Row 10 K, and I may just have to sacrifice
my time due to training, but my goal as always is to break an hour. We’ll see
for this one. Overall a good training week. Felt okay, some days I felt pretty
sluggish, and had sore legs, but I maintained my pace and actually was a bit faster
and staying within my heart rate zones.
Week
Two
Began the week with my
swim in the pool with paddles. I decided
to finally introduce them, and I must admit, I like them. I was very hesitant
to introduce them, as they have aggravated my shoulder injury, but I think they are going to be a major asset
to improving my swim with my stroke technique. I did my second treadmill workout with grades
in the 7-12% . It was tiring. But feeling good, and is good training for
Whiskey Row and for Grand Canyon Hike.
Tuesday, I was toast, I
came home and slept for three hours, obviously my body needed it…so that’s what
I did. Wednesday was back at the pool with
a decent swim and run at an easy pace.
Thursday was again another rest day. I was just plan tuckered out. So another
3 hour nap. This week was hard for sleep...I didn’t get much during the night,
good old insomnia and nasty nightmares
were back full force, so sleep eluded me most of the week. So really my naps
were really just catch up with everything.
I had to work Saturday so I did my longer bike workout Saturday night on
the bike trainer, so I could swim on Sunday and run. I was slow in the pool
with only 3150 yards, and my run was at 7 miles for 1:20 hr/min. Not great, but not horrible.
Overall good with
getting in each discipline, except strength, I failed at that miserably.
Week
Three aka….Grand Canyon Week.
My swim on Monday
started out good, I pulled out the paddles and pull buoy, I must say that I’m
feeling the good affects of them. I feel like my stroke is getting better in the
water. This makes me happy. And my run this week focused on treadmill with hill
work at 7, 11 13, 10% grades. It KICKED MY BUTT! Hope its beneficial for Grand Canyon this
weekend.
Tuesday I went to my
first Fusion of Movement class, Core Fusion. Wow! Abs, Pilates, Yoga, All around Kick butt
workout. I LOVED IT. And even more so that I have met some new people. And get
to hang with a few friends that I’ve missed. I plan on making this a regular
class for my Tuesdays, so I get in more ab work, and it’s definitely going to
help me get my four pack I’ve always wanted. Just wait, it’s going to come...
Wednesday I was insanely
sore and paid for my awesome core fusion class. I was lucky to get my workout
done. It was a very rough workout. One
of those where you do everything in your power, dig deep to just “get it done”.
That was this workout. Those are the
ones you do that will remind you to dig deep when you don’t want to at hour ten
in the Ironman.
I rested on Thursday,
and on Friday. I had a big weekend ahead. I was hiking the Grand Canyon for a
training workout. So…I decided two days
off was appropriate. J
Saturday, I was up,
bright and early at 3:00 AM and met up with all the first timers at 4:00 AM,
Jessica and her honey Andrew, and Alison
. The four of us, headed up to the Grand Canyon to go for a “little hike”, THE
PLAN: Hike from the South Kaibab Trail to the Colorado River, back to Phantom
Ranch, then up the Bright Angel Trail. Total mileage? 18 miles, elevation
changes ~ 5390 feet of elevation change, and 1500 calories burned. According to my Garmin it took me 9:10 hr/min.
with rest breaks and lunch included. Which was over an hour better then my time
last year of 10:15 min, and that’s with an extra two miles added in to Phantom
Ranch. So, if I was technical, I would have been under 9 hours J
Gotta love Ironman Training.
So far every time I’ve
hiked the Grand Canyon, its different yet, the same. This time around, with the
early start, the sunrise was pretty beautiful, and last time it has amazing
clouds, no major clouds this time. And really not to many people which was a
bit odd. I got some good shots on my phone, but also was content to just soak in
the atmosphere this time. I had a lot of photos from my Rim to Rim to Rim last
year, so I’m looking forward to seeing it through the eyes of the first timers
when they get their photos up. Here’s a
few fun moments of the trip included below.
The Temp was nice, mid
50s with a breeze of 10 plus mph. that was a lifesaver and kept it nice and
tolerable. I was quite happy to zip through Devils Corkscrew with no major
mishaps. I was however bummed I forgot my Buff for around my neck to keep me
cool on the hike, and when we got to phantom Ranch, I decided to make an impromptu
purchase and got a bandana. So that is a nice keepsake from this trip. I discovered on my hike out of Bright Angel
that I rotate my right leg inward when I step through. Yes, I had four miles of
straight up to discover this…so I have a better understanding of why my right
leg gives me so much trouble , and the trouble I had during my Ironman last
time. I also realized this on my bike trainer. So next plan? Professional Bike Fit..ASAP. I don’t
want a repeat of what happen last Ironman with my right leg. I have goals for
my time, and I’m going to get them.
We got home while it
was still light out; I had a long hot shower, and was in bed very early. I
spent all of Sunday sleeping, relaxing, reading, and just recovering. I felt
slightly guilty on a beautiful sunny day that I was doing nothing. But then , I
was “recovering” which was much needed.
This week was bad with
the bike. I got nothing in. But it’s not every day you hike the Grand Canyon,
so I consider my cross training as a way to counter balance my cycling this
week.
Week
Four/Recovery Week.
Oh recovery week, how
it felt nothing like recovery. I’m very thankful that Recovery week followed
Grand Canyon Week. Otherwise, there is no possible way I would have got in my
training hours. Even then it was really tough. I only had to run on Monday, but
it was a VERY SLOW three miles on the treadmill. My calves were screaming at me
with every step. On Tuesday it was Core Fusion time. My calves felt semi better
from the run, so I went for it. I did okay. I even remember telling my friend…”I’m
not sure I’m doing the abs right, I don’t feel the burn.” So either I was doing
them wrong, or my core is stronger then I think. Well…I felt it in my legs, and
triceps, especially when I opted to do pushups on the floor rather than the easier
way standing on the bar. Wed was Swim and Run…again VERY slow, but the calves
felt better and I had some “left in the tank” after my run for the most part. Thursday
was lifting day, and since I had skipped last week, I forced myself to go, but
I was very emotionally, physically, mentally drained this week. So I didn’t let
myself sit for a moment when I got home, and got over to my clubhouse to get my
workout in. It hurt but I’m glad I did it. But, I started hurting this night, My body was
so uncomfortable and sore. More so than usual.
Friday, thank god, I
had the day off from work, so I slept in..And here is where I paid for those
pushups, and my lifting on Thursday. I couldn’t sleep or find a comfortable
spot lying in bed, it was very painful. Just trying to fully flex my elbow was
super painful. At least from this I realized that my elbow no longer hurts from
my snowboarding incident, so that’s a plus. I relied on a muscle relaxer to get through
last night. I awoke to a rising sun, a good night’s sleep for the most part. I
headed off to the Y, and had a very painful and slow 45 min swim. I got some
new pull paddles (in small) which actually was okay to swim, I can feel my
stroke getting better with my arms. Bonus!!! I even felt like my arms got stretched out a
bit, but they tightened back up the minute I was out of the water. Next, I got
to my run, and tried to run a 10:00 pace. But, my body shut down, I couldn’t
dig deep like I wanted, and had to walk some of it. I managed to get in 4 miles
in my 45 minutes, but I paid for it. This did not feel like a recover week at
ALL. So I was blissfully happy to head
over to my massage therapist for a one hour massage. She worked out a lot of
the kinks, and was able to help take away most of the pain in my triceps, I can
at least lift my arms up with only minimal pain. Work should be fun
tomorrow. J Sat, my first official DAY OFF, on my training
schedule. Hard to believe I’m already to this point, twelve weeks into my
training, almost to the half way point. I run Whiskey Row 10 K next week. My
desire is to always break an hour. But I know I haven’t trained like I did last
year, so I’ll see what I can gut out for the race (no pun intended, I have no
intention of having any other body organs that need to be removed) . Good news,
I felt better on Saturday. My body was finally feeling a bit normal.
Sunday I woke and
headed down into downtown Prescott to hang out and watch the Whiskey Off Road Mountain
Bike Pro Race. Very COOL! I got to see Leslie Paterson take off, and she won
too! It inspired me to try out the
Whiskey Off Road 15 next year if I am still in AZ. I then got a surprise phone call from a
close friend in town and spent the day with her hiking and soaking up the sun
in the Dells. IT was so good to just relax and sit in the silence and be
thankful for good friends. Once home I
got on my trainer and plugged out my hour ride with my RPMs above 90.
In other news, I officially
signed up for Deuces Wild Olympic Tri for June 1st, my first real
training test for this year. I’m looking forward to it, and visiting with some
close friends who I’ll stay with. Thank god, they will be my emergency contact,
as I realize over the last week, I really don’t have one. And if I was to go home from work on a Friday
and something happened, no one would really know until I didn’t show up to work
on Monday. Makes me really question, if this is the place I should be
sometimes. I’ve been thinking more so this week about this, as that very thing happened
to someone I work with, who’s currently in the hospital. Thankfully, she had
amazing neighbors who checked on her, and was able to get her the medical help
she needed. It really hit home that I don’t have that, it makes me sad, makes me
wonder, who would really know if something happen to me. I try to take the
precautions I need, Road Id, etc. But really, when your alone, I guess that is
a risk you take, regardless if you like it or not, you don’t have a choice. I
guess, in the end, it’s in God’s hands.
Now I began Base
Training- Phase 3, kicking everything up another notch, more volume and more
intensity, i.e. speed work on the bike, longer runs. Strength drops to once a week. Softball season
starts for our MVRRH team, so a little fun mixed in. This training session includes the beginning
of race season, starting with Whiskey Row 10 K the first week of May, and first
week of June, Deuces Wild Olympic.
So my Goals for this
month. 1. Nutrition, I have slacked off. Time to dial it in and get it ready to
go for race day. 2. Core and Strength
work, Core Fusion every Tuesday 3. Get
Bike Fit, and New pedals to get my body position correct on the bike. 4. Get a
wetsuit, may just have to rent for this first race. 4. Non-Ironman Related-- Get new bearings in
my back wheels on my Escape. That totally sucks…so much for extra cash….:(
Believe
me,
the reward
is not so great
without
the struggle.
the struggle.
