Ironman Training... The 2007 Edition..

[Running Mommy]

Hey there!!
Ok, so those of you that have been around since last year may remember my posts about my Ironman training. I did a weekly post summarizing the week in the life of a wanna be Ironman. Alot of you liked seeing what it took to take on the distance, so I thought I'd post again this year. If your not one of them- put me on your ignore list.

Well as you know, I AM Iron, so this years edition will be all about me trying to go from the "back of the back of the pack" to the "front of the back of the pack"
So here we go!! It was a good solid week. My brick today was AWESOME I rode a strong 50 miles averaging 15.5 mph which made me REALLY happy. My goal in the race is to be in that range. I then ran off the bike and did 8 solid miles. I didn't take any walk breaks which is HUGE for me!! I usually walk for a minute at the top of every mile. Today I found my groove at 11:32 minute miles and just went with it. That is a lot slower than I normally run- like a min per mile slower- but the fact that I was able to keep running at that pace for 8 miles was more important.

So here is a recap from my training log.

21-Jan Ride 3 hours- 46 Miles, run 1 mile (brick)
22-Jan Pilates 1 hr

23-Jan swim 27 min (1000 mtr), ride 1 hour, run 3 mi (not a brick did run and swim in AM, did ride in pm)

24-Jan Ride 1 hour - 16.2 mi, Run 3 mi (brick)
25-Jan Swim 55 min (2000 mtr), ride trainer-1 hr spin
26-Jan off***** *** *** *** ***

27-Jan Long Ride/Run brick: Ride 50.35 miles, 3:15 av 15.5 mph, Run 8 mi, 92 min, NO WALKING

Ok, on we go!!! Ya'll have a FABULOUS week!
Train hard, train safe, and train smart!
Denise

[crazycanuck]

Oooooo..Hey the 2007 version's out..oooo..

I shall follow your training regime from now until the finish line my dear. I loved the stories last year & even have the Be Iron Bracelet you made to show support.

RM..I think you'll deserve those tim tams AFTER the IM...put them in your freezer ok

c

[KSH]

SWEET!

I'll be looking forward to reading about your progress and training.

Maybe Wahine can post about her training too?

Looks like you had a great week! Gosh, April doesn't seem so far away now. And... it looks like I'll be doing all of this next January myself!

[Running Mommy]

Yep, it's coming FAST!!! I wanted to do a 70/10 brick today but my coach wanted the 50/8. I'll be in for 70 next week for sure!! IMAZ is a mere 11 (YIPES) weeks away!!!

[Tri Girl]

Yay! It's IMAZ time again!!! I was wondering when you'd be starting the weekly posts.

Great week!!!! Your speed on both the bike and run are impressive. Any progress is good progress, and it'll be neat to see you come along in the next 11 weeks (can it really only be that far away???).

Great job Iron Mommy! Have another great week!!!!

[Wahine]

I'll be looking forward to reading about your progress and training.

Maybe Wahine can post about her training too?

I guess I could. I think it's not all that interesting, but you asked for it. There's nothing I like better than talking Tri.

I certainly like reading about RM. Makes me feel not so crazy after all.

Summary of the last 3 weeks:

Mondays: swim and Yoga - total 2.5 hours
Tuesdays: Interal run and interval ride - total 2 hours
Wednesdays: Swim long and weights - total 2 to 2.5 hours
Thursdays: Hill run and big ring work on bike - total 2 to 2.5 hours
Fridays: swim and weights - 2 hours
Saturday: long slow run with some aerobic threshold work. Longest run so far 1.5 hours
Sunday: long slow bike with some aerobic threshold work. Longest bike so far is 3 hrs on a trainer

I've been on a 3 weeks on (for building base) and one week reduced hours and mileage for rest. That's how I trained for IM Canada with a coach in 2003. However, I bonked this week on Friday and had to take the day off. I was exhausted and felt like I was fighting a bug. I slept 13 hours straight last night and my resting HR was still up this morning so I only did a weight work out today.

If my HR is recovered tomorrow, I'll do my long run and slide into my rest week this week (that means only 8 hours of training instead of 14 to 16!!). I think I might go to a 2 weeks on and 1 week rest schedule to avoid overtaxing the system. I have a great ability to avoid injury, but my immune system suffers dearly. When I trained for IMCan in 2003 I got pneumonia twice!

IMCan is not until August 26 so I've got a long way to go compared to Running Mommy.

RM - are you on a 3 and 1 schedule or a 2 and 1?

[tprevost]

Well Done Denise!!!! Great job on the 8 miles w/no walking, that's awesome... I am looking forward to reading your ongoing training posts

trac'

[Running Mommy]

" RM - are you on a 3 and 1 schedule or a 2 and 1?"

Ahhh hmmmmm.... I dunno? I'm on whatever my coach tells me to do. At this point I really don't have time for many low mileage weeks. I got a bit of a late start due to marathon training. But I've been doing endurance stuff for so long that I know exactly when my body has had enough. The other day I was at the microwave at work heating up lunch, I was stretching and feeling the mild soreness in my legs. But I knew that was the GOOD soreness, so I was happy to feel that again. It means I'm working my body.
I get to swim and do some upper body today so I'm looking forward to that. I love swimming the next day after a long day in the saddle (not that 3.15 is anywhere NEAR long, I'm just sayin...). and on the run.

[Wahine]

" RM - are you on a 3 and 1 schedule or a 2 and 1?"

Ahhh hmmmmm.... I dunno? I'm on whatever my coach tells me to do. At this point I really don't have time for many low mileage weeks. I got a bit of a late start due to marathon training. But I've been doing endurance stuff for so long that I know exactly when my body has had enough. The other day I was at the microwave at work heating up lunch, I was stretching and feeling the mild soreness in my legs. But I knew that was the GOOD soreness, so I was happy to feel that again. It means I'm working my body.
I get to swim and do some upper body today so I'm looking forward to that. I love swimming the next day after a long day in the saddle (not that 3.15 is anywhere NEAR long, I'm just sayin...). and on the run.

I loved working with a coach. Then I started doing my own programs. I'm lucky enough to have a strong background in this sort of stuff so I feel comfortable doing up my weekly and monthly schedules. But it takes a lot of time!! The good thing is that no-one knows your body like you do, so I don't have to worry about having a coach that is pushing me too hard. This has happened in the past.

To be honest, I'd love to have a coach this year but I can't justify the cost when I know I could do the job with a little effort and DH and I are building a house. Tile can cost a lot of money!

Sounds like you're right on track. You'll finish up great I'm sure. All the base training that you have from years past will get you up to the distance in no time.

[Running Mommy]

I really didn't hire him, I actually FIRED him 2 years ago. We had a HUGE falling out in 04 and I fired him, the only problem was I had paid up for a year of coaching so I was out about 1000.00. Not exactly chump change. And NO he didn't offer refunds. I ran into him last summer at a local sprint and we had a nice chat. He offered to write up some plans and I said "sure what the heck" I mean I might as well get my money out of him right??
So I listen to him, but I don't follow what he says like I used to. The good thing about him is that he can convince me that I can do more than I think I can. For instance, if he didn't tell me that he wanted to see a STRONG run off the bike then mentally I would not have pushed myself like I did. I would have taken walk breaks and cruised. I think sometimes I need the push in the rear. And it's nice to have another perspective on my training plan. He's actually not letting me ride as long as I would like on the weekends.
He's also pushing me to hire a swim coach- which I REALLY need to do!! Sigh... More $$$$$$....

[Wahine]

A swim coach is worth every penny. I went from back of the pack in the swim to now I finish in the top 20%, that includes races with pros in it!!

All thanks to my lovely coach Carol. I got her through a tri swim club in my community, so she wasn't that expensive. I find it's better to work out witha group in the pool, much more motivational. Many of my pool buddies are best friends now.

[mommelisa]

RM - so glad to see you post! Actually, I haven't been around much, so strike that - I'm glad to see your training is going well! LOL!

I'll be down there on April 15th cheering you on!