Ironman Training Update

I can't believe its been nearly three weeks since I've posted and I'm now three week out from IMCA. I have some of the best weeks of training going in to this week but now I'm feeling a bit tired. In fact I had one of my worst swim workouts in weeks. I couldn't breath right, my chest felt tight and I just felt lethargic. Almost everyone in our office at work has been very sick the past two weeks and I've been trying to avoid the germs and asking God for continued good health. I'm not sure if I'm a little over trained, trying to fight something off or both.
Here is a look at my training the last week.
Monday - REST!
Tuesday - Bike one hour with hills.
Wednesday - Run four miles speed work (2 miles sub 8 min.) Swim 1,250 yards.
Thursday - Brick workout. Bike one hour with hills followed by two mile run.
Friday - Swim 1,250 yards
Saturday - Run 12.1 Miles (8:50 pace) in the pouring rain!
Sunday - Bike 2:30 with hills.

Palm Springs Half Marathon (Valentine's Day)

I'm not a runner. One reason I played baseball back in the day is you don't have to do a lot of running. Things have changed since my baseball playing days and I'm actually starting to look like someone who runs, at least my wife now calls me a runner...and sometimes a triathlete. As I train for IMCA I've noticed that my running has really improved. It's hard for me to imagine that I now go out for a ten mile training run on a regular basis. With Valentine's Day coming up and my training schedule calling for a twelve mile run I thought it would be fun if my wife Liz and I ran the Palm Springs Half Marathon together. With my training times I felt I could do a P.R. (personal record) and build confidence for IMCA. This would be my third half marathon and first since 2007. My previous best was 1:57:03 at the SIlver Strand Half on Coronado. My goal was to run a 8:50 mile pace. The course was advertised as a flat fast course. My wife having come off of a Boston qualifying performance at RnR Arizona decided to run with me at my pace to encourage me.
We started too far back as the gun went off to start the race and my first mile was painfully slow at 9:15. Of course once we had open ground to run I turned it on wanting to make up the time and then some. Liz cautioned me "You don't have to gain it all back on mile two!" The course turned out to be much more up and down than I expected and at miles nine and ten Liz was concerned I was not going to stay on pace. To add to the concern there was a dead black cat that appeared in the road in front of me that I had to run around. "I'm glad I'm not superstitious" I said, getting laughs from none of the runners around me. I managed to pick up the pace and someone in the crowd cheering said "ninty minutes!" I looked at my GPS and had three miles to go. As I did the math in my head I knew it would be close if I wanted to P.R. WARNING TO THOSE USING GPS! Don't rely on your mile readings! Make sure you validate your running time. I have this habit of looking at the mile time on my GPS and calculating where I'm at with my goal pace in my head. I do this just to preoccupy myself while running. Anyhow, I had myself running an 8:44 pace according to Mr. GPS, the reality was I was running an 8:51. A big difference in time. Fortunately I realized this at mile 12 and kicked in to my reserves and finished at a personal best of 1:56:06. The best part was I beat Liz by one second! ;-) Actually Liz and I crossed the line holding hands. I must have put my foot on the timing mat just ahead of her. It will probably be the last time I ever finish ahead of her in a running race. The race was a success and setting a P.R. while training for IM is icing on the cake.
I just want to thank my heavenly Father who made all of this possible including blessing me with a wife that will run with me for 13.1 miles. Lord, you are so loving and gracious. I thank you and praise your name.

Pre-race nutrition - One banana and small muffin.
During race nutrition - GU drink from water stops. (I've decide I'm not using a fuel belt or carrying a bottle for IM)

Ironman 70.3 Training

I’m now six weeks out from Ironman California (IMCA) and just received my “Athlete Information Guide” from Ironman with all the Do’s and Don’ts and course information I will need. Two things caught my eye. This paragraph:

IMPORTANT BIKE COURSE NOTIFICATION
There will be a NO PASSING / NO SPEEDING zone on the first long descent on Basilone Road (approx 39 to 40 miles into the bike course). The speed limit on this dangerous descent will be 25 miles per hour. ANY RIDER SEEN PASSING OR DEEMED TO BE RIDING TOO FAST OR OUT OF CONTROL WILL BE DISQUALIFIED - NO EXCEPTIONS. This descent will be well marked with blinking lights and signs. Volunteers will be shouting verbal reminders.

Although I know this rule is due to a fatal accident at IMCA a few years ago I couldn't help but feel disappointment that I can’t bomb past all of the tri-geeks that swim way faster than me. Having raced mountain bikes and road bikes there is nothing more satisfying than to go flying by someone on a fast and tricky decent who was probably putting on their bike shoes and helmet while I was still rounding the first buoy on the swim. I've never been told to slow down during a bike race.
The second think I noticed in my “Athlete Information Guide” was this:

Rohto Ironman 70.3 California will offer a limited number of slots on a first-come, first-served basis for the following races:
2010 Ford Ironman St. George
2010 Ford Ironman Coeur D’Alene
2010 Ford Ironman Lake Placid
2010 Subaru Ironman Canada
2010 Ford Ironman Louisville
2010 Ford Ironman Wisconsin
2010 Ford Ironman Florida
2010 Ford Ironman Arizona

Could it be that I might still have a shot to register for IMAZ??
I guess I will find out on 3/27!

Here is a quick snapshot of what my training looked like this past week.
Monday - Recovery Day
Tuesday - Bike one hour with hills.
Wednesday - Run four miles speed work. Swim 1,250 yards.
Thursday - Bike one hour with hills followed by a two mile easy run. (Brick)
Friday - Swim 1,250 yards.
Saturday - Bike 60 miles. 40 miles at race pace.
Sunday - Run 11 Miles. (8:48 mi. pace)

SOLD OUT!

This has been a week of ups and downs as my wife daughter and I just returned from a mission trip to Mexico with Homes of Hope and witnessed what life is really about and how God can bring about true change. That was the up part of my week. The down part is I found out that Ironman Arizona (IMAZ) the race I was targeting is completely sold out! All of my plans, even scouting out the course now seem purposeless to me. It's really put me in to a funk. I even had a nightmare about it.
I'm sure your asking, why didn't you register sooner? Why do all of this planning, and training before even registering? First of all, the day after IMAZ 2009 I received an e-mail saying that the race sold out the day after the race! They have onsite registration the day after IMAZ and it sold out then. I never had a chance. I still had one more option. The Ironman organization saves Community Foundation slots for each race to raise money for local charities where each race is being held. I still had a chance...the problem is these slots are $1,100 each! Not exactly what I was budgeting for the race entry. Still, I had a chance to enter the race if I was willing to pay the fee. My plan was to compete in IM California 70.3 in March. If that race (my first Half Ironman) went well for me I would register for IMAZ. I wasn't about to spend $1,100 only to fall flat doing a Half Ironman. This week it was announced IMAZ is completely sold out. Even the Community Foundation slots. Now my goal of finishing my first Ironman this year is in serious jeopardy. Not because I haven't done the training, don't have time or have an injury, its because my race has sold out! How frustrating is that!
As I continue to train for IM California I'm trying to not let these circumstances bring me down. Some day I may still be an Ironman...or at least Half an Ironman.

Rock and Roll Marathon Phoenix Arizona and Ironman AZ Course Preview

No I didn’t run the marathon but my amazing wife Liz did completing the certified course unofficially at 3:40:05 qualifying her for the Boston Marathon. I’m so blessed to have a wife who is so athletic and we can spend many of our hour’s together training. Liz is such a naturally gifted athlete and this is an awesome accomplishment. Congratulations! You’re going to Boston!

While Liz was preparing for and running the marathon I had a chance to scout out the Ironman Arizona run and bike course. For the run and the bike you must complete three laps which allowed me to run and bike the entire course of each. The timing also worked out that I was on both courses at the same time of day I would be on them for Ironman Arizona (IMAZ). Saturday late afternoon and early evening I started out on my one lap (8.75 miles) of the run course. IMAZ is in Tempe with the main transition area at Tempe Towne Lake Beach Park. I’ve read complaints that the run course is not flat and that you have to run much of it on concrete. I thought the run course was very nice and even scenic compared to where I often run, the Santa Ana River trail here in Orange County CA . No it’s not flat because you cross and re-cross bridges that span Towne Lake and the Salt River but there are no 15% hills like the OC Tri. I had a great run. It was maybe the easiest eight mile run I’ve ever done as I visualized doing IMAZ. Granted I didn’t swim 2.4 miles and bike 112 miles before my run but overall I loved the course.

The bike on Sunday morning was a little different. I’ve heard all about the bike course, windy, uphill, ugly, monotonous, mine field for flats. I generally feel good to great on the bike but this morning I did not feel comfortable. Maybe it was due to the 12 hour recovery time from my run the night before. Whatever it was the course did not help and I was only riding 38 miles today. It also didn’t help that I missed a turn and ended up on a desolate road being chased by not one, but five pit bulls on four different occasions. The course is as advertised, a steady but gradual uphill in to a headwind for 18.6 miles as you ride thru desolation. I was riding at 60% of my MAX HR (except when chased by the pit bulls) and was averaging between 15-18 MPH. I was reminded of the lava fields in Kona and thought at least Arizona has cactus and pit bulls. I could see how this course could wear on you. Once I got to the turnaround things changed dramatically. I was now going 22 MPH while taking a drink and soft pedaling. I averaged between 24 – 27 MPH on the ride back. From what I’ve heard of Kona, this course is much easier in the sense you have a headwind followed by a tailwind where as Kona it’s just brutally windy the entire time on the bike. All in all a very successful weekend for Liz and I. Having the opportunity to pre-ride and run the IMAZ course fueled my desire to be an Ironman even more.

IRONMAN 70.3

TEN WEEKS TO IRONMAN 70.3
Due to some computer problems I haven’t posted in weeks. Since my last post when I talked about morale I’ve transitioned in to a state of serious training and my morale has been good to very good. Getting past the holidays and starting the New Year has been huge motivation for me as I know these are critical weeks to my training for Ironman 70.3.
This is what my current training week looked like:
Sunday: 9 mile tempo run at 8:55 pace.
Monday: REST!
Tuesday: 1 hour hard bike with hills.
Wednesday: 4 mile speed work run and 30 minute 2,000 yd. swim.
Thursday: Brick workout. 1 hour bike with hills followed by 2 mile easy run.
Friday: 30 minute 2,000 yd. swim.
Saturday: 3.5 hour 67 mile bike.
This weekend I’m traveling with my wife Liz to Phoenix Arizona for the Rock and Roll Marathon. Liz is hoping to use this race as her Boston qualifier by running a 3:40. OF course I will be supporting my wife during the race but the rest of the weekend for me will be spent scouting out the Ironman Arizona course. Since IMAZ as its know has a bike and run course where competitors have to run and bike three laps of each, I will be able to run and ride the entire course this weekend! Updates on Liz and my IMAZ scouting report when I return!

MORALE

mo·rale n.
1. The state of the spirits of a person or group as exhibited by confidence, cheerfulness, discipline, and willingness to perform assigned tasks.
2. The degree of mental or moral confidence of a person or group; spirit of optimism

Morale is something that can be critical to your success as you train for an event or race. In my years of road bike racing and later mountain bike racing I had good days and I’ve had miserable days where I couldn’t wait for the race to end. During my last serious year of racing in 2005 I remember losing a targeted race for the first time. I was racing at the North Star Ski Resort near Truckee and was beaten in the final miles by a local who I had a comfortable lead on throughout most of the race. That race fueled some of the strongest and most intense training I have ever done. You would think that losing a race I was leading until the end would destroy my morale, but it did just the opposite.

Today I’m 16 weeks out from Ironman California 70.3 and my morale is at a low point. Part of it has to do with the time of year. The days are shorter and the weather is colder and I’ve been eating desserts. I have not been in a pool or ocean in weeks although I have been running and riding. I’m finding training for triathlons is different than training for a bike race. In triathlons you’re racing against a clock more so than an individual. I’m also beginning to understand the mental toughness and discipline it takes to be a triathlete as you will your body to train and improve in three different disciplines.

In the military the slang for morale events is “mandatory fun”. Starting Monday, my goal is to start having “mandatory fun” as I shake this lethargy and begin another week of training.