IMAZ 07 Training log and I MET a tri star!!!

First off I have to say.... I MET MICHELIE JONES TODAY!!!!! :D
I went down to trisports for their big ol grand opening fiesta. She was there speaking, and I got to talk to her for a few moments before she went on. I approached her and thanked her for her kind words to me on the bike leg last year at IMAZ. I told her how much I appreciated it. Esp. since she was out there working for a paycheck and I was just trying to finish. I certainly didn't expect it, but at the same time I thought it was great. I also congratulated her on the kona win and told her that like a dork I was screaming at my computer watching her on Ironmanlive.com. She was very gracious. I'm sure I made a fool of myself. But I really wanted to let her know that her kind gesture really mean't something to someone.
Oh and by the way, she is TALL!! Most pro women I've seen seem a bit on the petite side. While she is whippet thin, she's pretty tall.
Anyway, trisports had all the vendors outside with tents. I got a free can of accelerade if anyone wants it. I'm hooked on infinit nutrition, so I won't use it. I think it's blue raspberry flavor. Also I have some motor tabs if anyone would like to try them. I'd be glad to send them.
Ok, so on to my training. Last weekend was a blow out- literally! The wind blew all weekend and the most I got was a 16 mile sufferfest before i bagged it. I also felt run down, and Monday I actually got some sort of 24 hour bug. I stayed home tuesday for good measure, but I felt better so I ended up training. Go figure THAT?! ha ha
So anyway, here is my week. It ended up being VERY solid! And I had a kick asz ride this morning! I wanted to get it done before we went to Tucson, so I started at 5:30 am. When I was hooking up my lights it reminded me of my ride last fall with Melisa the stud in her IMFL quest. As hard as it was to start so early it sure was nice being off the bike at 11:00 am!! I think I'll have to do that again next weekend. Ok, but the best part... I averaged 15.9 mph over the 80 miles!!!! I seem to be getting stronger and stronger every week. I was STOKED when I came in and looked at my gps numbers!!! So if the wind holds off race day, and if I don't get any flats I'm looking at a 7:15 bike leg. That is an HOUR faster than last year!! So lets pray that the planets align on race day! :D
Anyhoo, here is my week in a nutshell:

Sunday: 16 WINDY HELLISH miles!!! Sustained 18 mph winds, gusts to 30. Started feeling ill that afternoon so also bagged planned run.

Monday: Off- sick- fever, flu symptons. BLAH!

Tuesday: Swim 1500 mtr; bike 17 miles aver 16.88 mph, run 3 miles (brick ride/ run)

Wednesday: Run 5 miles

Thursday: Swim 2.4 miles (thats 160 laps BABY) in 1:50 (yes 1 HOUR and 50 minutes!!. UGH!!); bike 18 miles aver 16.2 mph, run 2 miles (brick run off bike)

Friday; off (can you imagine why I needed a day off???)

Saturday: Ride 80 miles just over 5 hours, aver 15.9 mph, run 1 mi off bike. - Didn't have time for my usual 10 mile run as I had to get to tucson for the trisports opening. So I will run 10 tomorow (sunday) and do my usual sunday swim as well.
Ok girlz, that is my week. Pretty darn good IMO. My long run is missing, but I'm just not concentrating on that this go around. I just did the mary in January and I think my legs would start barking if I pushed the run too much. I do have a 15 mi run planned for Tuesday morning, but I'm not going beyond that. I have a bad left hammy, so I have to baby it. I broke that leg (femur) when I was 18 and I have a rod going from my hip to my knee. So I don't know if it's the muscle or something to do with the bone. Perhaps arthrits. All I know is it starts up when I really start pushing the run miles. So I'm just not going to do it. They way I figure it is I barely ran the mary last year and I did a 6:30. This year I know I can at least run the first 10, then I may have to switch to my trot, walk, slog combo. But that's ok with me. At this point my best chance to take time off the clock is on the bike, so that is my focus.
Lets hope my plan works.....
Oh and I have to say again INFINIT NUTRITION ROCKS!!!! I come off the bike feeling like a million bucks! I have NO CRAMPING on the bike, and NO STOMACH ISSUES!!! This stuff really works! And the best thing is you can formulate it to your needs- and even your taste! Like it stronger or weaker tasting? They will forumlate it to exactly what you like.
I'm not usually one to push a product, but I have to say this has changed my life! No more gatorgut for me! Or Cyto spew fests (hot cytomax makes me hurl).
Anyway, check them out at www.infinitnutrition.com
I think I may even give this it's own thread in the nurtition section for those on the board that don't go into the tri section. (we are FREAKS ya know) ..... And thats a good thing (reference to my you tube video. You know, the one with the overly salty language).
Well girls, have a good week! Stay focused and keep moving forward!
Denise :)

Hey RM..,

Good to see your IM training is going well. How is your race plan coming along?

I promise to try & follow your progress on IMlive but it might be a work day :mad: I will however wear the bracelets you made for your supporters last year :)

C

Solid week RM. Keep it coming. Concentrating on the bike is the best way to go IMO. It's proportionally the biggest part of the race and where you can really make profound time gains if it goes well.

I will also be following you on Ironmanlive.

Wow, Denise, what a week! You are an inspiration. Sounds like you're training smart, being careful about your leg.

Good Job,
What is the date of the race?

The race is April 15th. You will be able to track me on Ironmanlive.com as well. Last year they had just changed over computer programs so they had technical difficulty, but it should work better this year. They also have a live video feed so you may even see me cross the finishline.

Very impressive stuff there!

Gosh, I rode 60 miles yesterday... with many rest stops... a lot of hills... and it took EVERYTHING I had to have a 14.50 average at the end. And I could barely walk when it was over. I can't imagine doubling that AND running!

You are really going to rock it this year. :D

Congrats on an impressive week of training! I can't wait to see you on race day!!!! Your bike is KICKIN' it!! Man sakes alive- an hour off last year- you rock!!!
Stay healthy this week, rest when you need to (good for you for taking time off when your body tells you to stop).

Woo hoo!!!!! :D

Oh, and neat-o meeting MJ!!! Who cares if you made a fool out of yourself- I'm sure she's used to us "normal" people getting all excited when she's around. I'd have been acting a fool, too. And I thought she was petite, too. Go figure!

tri girl I have to laugh.... Were you around last year to witness me barely making every cut off??? :rolleyes:
Seriously, my swim was- still is- HORRID!! Expect anything from 1:50 to 1:59 (1:59 last year). Hopefully I don't zig zag like I did last year. I swear I added some mileage to my swim by doing that!! :confused:
But my bike..... Ohh my bike. I looked back at my training log from last year and I was averaging under 15 mph on all my long rides. So this year is promising. Also I did not have my nutrition nailed like I do this year. I kept having to stop last year because I was cramping. ANd then when my hands stopped working- it became a NIGHTMARE. I have already told myself that it won't happen again this year. I have some real goals for the bike leg this year. I just hope the IM gods smile on me. If I flat then all bets are off. Yes I can change a flat- just not very fast. No matter how many times I change a tire I never seem to get faster. Plus I think I would fumble because I'd be freaking out.
As for the run, well I think I can manage to run at least the first 10 miles. I plan on walking the hills and trying to trot the rest. The aid stations at Ironman are like roving buffets, so I shouldn't have any problems finding a fuel combo that will work. I am doing infinit on the bike, but I don't feel like carrying it on the run. Though I may put a bottle in my special needs bag.
My goal is between a 6-6.5 hour mary. I managed 6.5 last year and I felt like I walked the whole thing. I know I can do better than that. I just have to stay focused.
So yeah, it should be a good year. Just keep praying that everything keeps going on the right path. No injuries, illness', etc. And no WIND or flats on race day!!
Stay tuned... this should be GOOD!!! :p
And thanks again for all your well wishes!
Ciao bellas!
Denise

Your excitement is contagious Denise! I can't wait to see you kick some bootie in this race - you go girl!

Denise,
Sounds like you are on track and doing great!

On running, two coaches I really respect (Gordo Byrn and Kevin of Crucible Fitness) both recommend not running longer than 2.5 hours in IM training. They say the cost of recovery is too great and it is better to do a second longer run during the week instead.

However, I am wrestling with this issue this week. part of me wants to do a 3 hour run (at least 18 miles) for a confidence builder, but part of me is afraid it will toast me for the rest of the week. I will probably stick to the 2.5hr run (for me that is around 16+ miles) and then do another long run of 10-12 miles later on.

Last year I did a 3:20 run in training and then was dead for about a whole week, which I cannot afford to take the time away right now.

Are you doing the open water swim at Lake Pleasant? It is such a long drive for me! I'll have to see how I feel closer in.

Good luck with the training<
Laura

Laura,

I tend to agree with those coaches. You don't have a lot of time left, so you don't want to lose a lot by doing a longer run than what you need. Having said that, if you psychologically need that run, it might be important to you. I don't usually train for a run longer than 2:30 for IM.

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However, I am wrestling with this issue this week. part of me wants to do a 3 hour run (at least 18 miles) for a confidence builder, but part of me is afraid it will toast me for the rest of the week. I will probably stick to the 2.5hr run (for me that is around 16+ miles) and then do another long run of 10-12 miles later on.

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I am not an IM training expert by any means... but it sounds like you have your answer:

Quote:

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Last year I did a 3:20 run in training and then was dead for about a whole week, which I cannot afford to take the time away right now.

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Good luck with the training! :)

Hey laura-
Sounds like your training is going well. I wouldn't push the run tho! I have to agree with others in that the sheer volume alone that we are doing will get you through the run. That being said, if you are gunning for a Kona slot then you might consider putting more miles in????
For me, I'm a "run leg survivor".... as in I just want to survive the leg. :D
Anyway, keep up the training. I hope we meet up in April!
Denise

Hi, Denise! You are such a champion! I love reading your training logs, though I don't get here nearly often enough these days.

I am SO excited for you that you got to meet MJ, and to thank her for those kind words out on the course last year. I'm sure it meant a lot to her. Those are the things that really matter in life. Her story is cool, and her accomplishments impressive, but knowing that your kind words made a difference to someone else, that's what you can really carry in your heart. And you got to let her know that you finished last year, and you're coming back even stronger this year. WAHOO!!!

J and I leave for Rome in 6 days...I can't believe how this year has passed, and how things have changed. And here YOU are, in the final stretch for your IM#2!. :D :D :D You're a hero to me. love, Lise

I can't wait to track you on April 15! Your hard work is going to pay off. (And hopefully you get over this lung illness thing quick).