Above is how my week shook out. It was technically a Hulk Mode week in that I did every work out on the right day for the right time! YAY ME! The week was what my Coach called a Race Simulation week. So the volume was a little light during the week and I had big workout on Sunday.
Sunday was a Metric IM Brick. 112km on the bike followed by a 26.2 km run. The goal was to use this to practice race day pace as well as my nutrition plan. My goal was to bike like I have been so far. All my long bike rides have been pretty easy effort wise. I haven’t been looking at HR data at all while riding. I wanted to fuel like I would on race day (eat every 45 min, S-Cap every hour, and drink well). My goal pace for the run was at least a 10:00/mile pace but I would be much happier with 9:30. I picked a loop that was 5.5 miles so I could circle back to my car easily for SAG support. I was super lucky and Stuart was able to run with me for the whole run (even though I am sure it was slow for him and his speedy legs!).
The ride went well and I got off the bike feeling totally fine. I wasn’t tired at all! (Garmin data is here) Looking back at the numbers I was a little disappointed but more about that later. The run went great! I tried not to go out to fast because I do that often. After the first lap and seeing a lot of 9:00-9:15 miles I told Stuart we need to scale back a little on the second loop so we could finish the third loop strong. We were very conscious of the pace each mile and just kept running. I felt great until mile 15 and them I was getting a little tired. Not super tired; just a little bored with the loops and ready to be done. (Garmin data here). I was thrilled with the 9:14 pace! (full disclosure, my autopause was on).
Now I once I saw the bike pace I was bummed. Only 16.6 MPH. I need around 17.5 MPH to get my 6:30 bike. BUT my run was amazing! I have been spending a lot of my time worrying about having this great bike split and the lesson really sunk in yesterday that not killing it on the bike is going to set me up for a really good run! That was exactly what I did during this brick. And I did it over a pretty decent distance. It was the biggest brick I have every done that is for sure!
I am still feeling very confident about race day. My coach even said maybe I can go under 12 hours! I am not going to worry about that number until I get off the bike on race day. If I work too hard on the bike I am sure the run will fall apart. I really want a run I can be proud of. I am sure I will get passed a ton on the bike (I always do) but I have a feeling that I will pick up half of those who passed me on the run!
So a minor pet-peeve of mine is when people say they are training for a race but they have no plan or they don’t follow the one they have. I truly believe consistency is key to preparing for an endurance event. Above is my calendar from last month. Thanks to my amazing coach, we have worked out a schedule that works for me and one that I am able to keep to. In my opinion, this is how you train for an endurance event. It isn’t about volume but it is about consistency and making each workout count. There is no fluff in my training. I am actually doing less volume than I expected and my results so far have been amazing! The proof will be in the pudding on November 16th at Ironman Arizona.
I have been really lucky to meet some super nice and very funny people this year through my open water swim group, Tower 26 in Santa Monica. We meet every Wednesday morning over the summer to swim in the Ocean. It has been BY FAR one of the best training experiences I have ever had. Often when you get a lot of pretty decent/REALLY GOOD (there are few pros in the group) triathletes together it isn’t always that fun. There can be a lot of ego in the sport. I have been blown away with how nice and accepting this group has been. I may not be doing triathlon next year but I have a feeling I will still be swimming with Tower 26!
Thanks for making me laugh today George!
Last week I wrote that I feel like I may have a 6:30 bike in my legs no problem. Now I am starting to think I could be getting really close to breaking the 12 hour mark for the day overall! I think there is a need to have a certain amount of confidence going into the race. As my amazingly handsome and totally awesome husband would say “If you believe you can or you can’t, you are right either way”. I don’t want to set myself up for disappointment but I also want to try for the best day I could possibly have. This is my last big triathlon for a while; I might as well leave it all out there!
This week went great again! Only yellow workout was due to a short swim because MARK SPITZ came to my open water swim to speak to our group. It was amazing to meet such a legend and hear him speak. He was very down to earth and had a great sense of humor!
I finished the week with a short brick (this was a light week after last week’s 16+ hours). I broke my rule of keeping things simple and drove to a school to start my brick so I could avoid the hills. I had a great 3 hour ride followed by a very fast 20 minute run.
That is not a third nipple in my shirt but I have found that my very modest cleavage works well for holding S-Caps and chap-stick…
This week bring a “Monster Brick” on Sunday. It will be a metric IM bike (112 km) and run (26.2 km). I am really excited to do this as a race practice and give my nutrition strategy a test.
LESS THAN 4 WEEKS. OMG!!!!!!!
That was my week… It was the biggest so far and quite possibly it will be the biggest week in this training plan. I did have to skip a 30 minute recovery run on Wednesday (I was having a rough day and just needed a break), but otherwise I nailed the rest of it.
I did two of my longest effort so far and I was so happy with each one. On Saturday I ran for 2:30 and managed to hold a 9:30 pace YAY!!!!! I did exactly what I wanted to do and it gave me a lot of confidence! Then on Sunday I rode for 6 hours and managed to get 100 miles in. Cycling is my weakest discipline by far. When I did Ironman St. George in 2012 I spent over 8:30 on the bike! It was terrible! I have been hoping that this time around I would be able to get the bike done in 7:00; but my ultimate goal has been 6:30… Now, I think I may be able to do that! This feels a little bit like when I was training for the Portland Marathon in hopes of Qualifying for Boston. The closer I got to the race, the more confidence I had that I would be able to do it. Originally my goal time for Arizona was between 13-14 hours. After that bike ride I feel like I am knocking at the door of a 12 hour finish!
This is exactly the confidence boost I need right now. The race is so close and it is all I can think of. I feel so bad for my family. I can’t focus on anything else. All I think of is the race! I am so lucky to have Stuart for support. Once again he is doing everything he can to make it so I don’t have to think about anything but the race. I couldn’t do this without him.
Not everybody is comfortable with putting down their goal times. “I just want to finish” is what you hear a lot. I find that when you put it out there, you have a better chance of making it happen. So I am putting it out there.
This is a good day. A very very good day. SportTracks has integrated with Garmin Connect! I am of the opinion to #KIS, keep it simple. I am very busy and I don’t have time to upload my data to many different sites. Not all activity tracking sites can do the same thing but if it takes me extra step to get my data in, I often wont bother. I really like SportTracks but until now it has been a separate upload from the upload process to Garmin (which you have to do regardless). They now have the functionality that allows for an automatic upload from Garmin to SportTracks! This is awesome! It is easy to set up and works seamlessly!
There is a cost to SportTracks, $59/year. I have worked with many different activity tracking sites; Garmin Connect, Strava, Training Peaks, Daily Mile, and SportTracks. Now that I don’t have to upload separately to SportTracks I will be going back to this site to monitor my training. It shows me what I want to see and it is easy to drill down to the data I want to see.