[caption id="attachment_5679" align="alignright" width="224" caption="Team Baha Done And Done"]a2amarathon_finishers[/caption] Chrissie Wellington raced last year's Ironman World Championships last year with a torn pectoral muscle and road rash.  She not only raced it but she won it in a record time and put in a blistering run, for which she is not typically known for.  With what happened to me yesterday there were questions, and a few suggestions, that I don't race the A2A Half-Marathon.  There was never any doubt in my mind that I would run the race, and the only question was would I race the race.  The deciding factor would be how my hip felt when I woke up on race day morning. I did all the things that I would normally do before a race.  I ate pizza the night before with Karen, Frances (owner of Virawear) and a few other friends.  I had a bowl of granola, two rice cakes with peanut butter and was in bed by 8:30pm.  When the alarm went off at 4am I checked my body parts for anything that would tell me that I absolutely could not run.  My hip was sore but bearable.  My shoulder did not hurt.  Then I felt my hand and man alive that was killing me.  I quickly put the pain out of my mind by telling myself I don't run with my hands.  I also started channeling my inner Chrissie.  I told myself that if she can race 140.6 miles with those injuries I could run 13.1 miles with what I had.  The question about running versus racing still hung in the air. I consumed my race day breakfast which is exactly the same as my night before meal but with added coffee.  Karen and I always pack our food and when she went to make a shake in the morning and we noticed we left the base back at home we went downstairs for the hotel breakfast.  Karen had a waffle and asked me if I wanted half and against my better judgement I did eat half.  Don't do anything new on race day right?  After breakfast we got in our car and drove to the stadium to be bused out to the starting line. At the stadium I took a few quick steps to see if the hip would cause me pain and there was a throbbing but bearable.  Onto the bus we went and on the way there we hit every bump imaginable and that was causing some pain.  Finally we made it to the start line and I went for a warm-up.  After running about 0.5 miles with no issues I decided to do some dynamic stretches.  Again, no major pain and I made up my mind to run this race. Prior to the start a Bronco came racing up the road and tearing up the grass and looked to be losing control.  Let me rewind and tell you that this race starts in the middle of Route 77 in Arbuckles, Okalahoma.  I mean, literally, in the middle of the road.  There was a white line signifying the start line and that was it.  It was the greatest start to a race I'd ever seen and the road was to be closed for six hours.  It was fairly scary to see this guy tearing up the road.  Another runner confronted him and he pealed out and left.  That certainly got the heart rate going.  After that we lined up about 10 feet behind the start line and listened to the Star-Spangled Banner.  Gave Karen a kiss and wished her luck, then after the countdown and shotgun start the race was on. The legs were feeling fresh and I started running when the Mile 1 marker came up on me.  I thought to myself that was very fast and looking down at my watch it proved it was.  7:35 for the first mile and then we hit mile two and again 7:35.  Now the first two miles are downhill completely and while I tried to hold back I could not and after hitting the 2nd mile marker decided I was going to race this event. As the route leveled off and I got into a rhythm I was being passed by a lot of runners.  I fought the meathead in me knowing that once we hit Mile 9 we were going to be going back uphill.  Stay in the zone, race and keep all your splits steady.  If you recall from San Juan, where I screwed up my watch, I decided to show 3 fields.  Those fields were Current Time, Avg-HR and Avg-Pace.  When I looked down I saw an average pace of 7:49/mi and I made it my mission to keep that under 8:00/mi.  That was my goal as I knew that would put me in at 1:44 and I would be happy with that. As each mile ticked off I noticed that I would feel the throbbing of my hip every other mile.  I think this was due to the fact that I was taking water every other mile from the pain.  I would focus on the water and not recognize the pain that when I passed a water station I would recognize the throbbing.  If you noticed I said taking water off the course, and that is because I forgot the EFS Liquid Shot at the house.  At the expo I asked about a local bicycle shop and there was not one in Ardmore and the closest one was 28 miles away.  I was going to live off the course and that means water and water only as I cannot keep Gatorade down. As we neared Mile 6 I started noticing those that had passed me by 4 miles earlier and they were running considerably slower.  The route had turned into rolling hills and the humidity was picking up.  When I saw the rollers I told myself to run through the hills and keep my perceived level of exertion the same as the flats and pick it up on the downhill.  I also kept telling myself that if Chrissie can do it so can I.  As I passed each racer I gained strength.  I finally caught up to one racer who has passed me back at Mile 2.5.  I remembered him because of his backwards BAA hat as well as Landrunners shirt.  I found that gear and it became a bullseye.  I ran up on him and then passed him going up a hill.  With that as my strength I powered up the hill and did not hear his footsteps after about 0.25 miles. I kept at it and kept picking off one runner after the other.  I was gaining strength and they were losing it.  It was around the 10 mile marker that the wind truly picked up and almost knocked my feet out from under me.  I was out there on the open road with nothing to block the wind.  I got to mile 11 and saw a few other runners that I hunted down when I heard the footsteps and deep breathing.  What was going on here?  I was being caught by somebody?  Who?  You guessed it.....BAA hat man.  He passed me but I kept on his hip and then fell in behind him and let him block the wind and fed off his draft. I felt strong so I passed him and gained ground on him going downhill and kept finding other runners to run behind until their pace was not fast enough for me and I passed them.  At Mile 12 BAA passed me again and I fought to stay with him but his kick was too strong and he started to pull away.  I vowed not to let him have more than 0.10 miles on me and I would push at the turn into the stadium and catch him if I could. With this in my mind I noticed another runner in front of me and thought I was hallucinating.  The woman was wearing a black tank top with Peace, Love, Run on the back and I knew I saw this 4 times before.  I started questioning if I had been passed without me knowing it but when the man pacing her called her name I knew it wasn't the same person.  I also got pissed off with the on-course support and blew past her on the hill and left her behind and kept BAA in sight.  We made the turn toward the stadium and I started running harder but so was he. As we enter into the stadium to do the final 0.25 miles in the track I was putting in every last ounce of strength I had and never caught him.  I finished about 15 seconds behind him and when I crossed the finish line is when my hip decided to tell me that it was still apart of my body.  I slumped over and the volunteers brought me my medal and two bottles of water and asked if I needed to see medical.  I repeated two or three times that I did not need medical but that I had crashed my bike the day before and my hip was throbbing to the high heavens.  I finally gained the strength to walk around a bit and my hip started to feel better. I looked down at my watch and saw a time of 1:44:22 and a distance of 13.13 miles.  I was thrilled because I knew that I had met my goal of a sub-8:00/mi pace for the race and that I ran a very good race in terms of distance.  Of course the majority of the race was straight down a highway but the first two miles required turns in the highway that could have been detrimental to the distance run because we had the entire highway to ourselves. Karen and I left went to the hotel and cleaned up before hitting the road.  After we got home we noticed that I finished 7th in my Age Group of 43 competitors and 30th Overall.  Better than that was that Karen finished in 1:58 and came in 3rd in her Age Group.  This was her 2nd podium finish in four Half-Marathons this year.  I am so proud of her accomplishments and where her running has come from.  Great job Honey! This is the third race in three weeks and I'll be happy that next weekend is a 5.5 hour ride and 30 minute run brick on Saturday and a 2h45m run on Sunday with no racing involved. Mile Splits for the race:
  • Mile 1: 7:35
  • Mile 2: 7:35
  • Mile 3: 8:01
  • Mile 4: 8:16
  • Mile 5: 7:52
  • Mile 6: 7:51
  • Mile 7: 7:32
  • Mile 8: 7:53
  • Mile 9: 8:01
  • Mile 10: 8:22
  • Mile 11: 8:13
  • Mile 12: 8:22
  • Mile 13: 7:46
  • .13mile: 7:42/mi pace (0:43)[gallery link="file" columns="4" orderby="rand"]
Published in Race Reports
Tuesday, 10 April 2012 15:11

Ironman Texas Training Video Blog

Ironman Texas training has clearly entered into the 'man this is hard' world.  The workouts have increased in duration.  The workouts have increased in intensity.  The workouts have pushed and pulled me to areas I never thought were imaginable. Let's take the last three days (not including today) as an example:
  • Saturday:  100.2 miles on the bike followed by 3.5 miles of running (5 hours 51 minutes)
  • Sunday: 17.75 miles of running (2 hours 45 minutes)
  • Monday: 3300 yards of swimming (1 hour 6 minutes)
  • Monday: 15.36 miles of running (2 hour 30 minutes)
  • Total:  1.88 miles of swimming, 100.2 miles of biking, 36.6 miles of running (12 hours 9 minutes)
So today when I originally thought my training was a 1 hour trainer ride at aerobic capacity followed by 1 hour of running at lactate threshold I held my breath.  When I woke up and checked my training to see that it was 2 hours of riding at aerobic capacity I was happy.  The thought of running for an hour after running nearly 37 miles scared the living you know what out of me.  Now that I had today to not push myself I am prepared to do this run tomorrow.  I am actually looking forward to it as my legs will have had the opportunity to recover. Also, in regards to training I am also doing the weekend workouts at times that are reflective of where I should be on the course when that sport comes up.  So on Saturday I started my ride at 8am and rode through that part of the day to see how I would react to the temperatures and to practice my nutrition and hydration plan.  I will say that it worked perfectly as I was never hungry and only peed on the bike once. My 2 hour and 30 minute run on Monday was in the height of the Texas heat.  It gave me an idea of how fatigued my legs would feel at that time of the day and to again practice my hydration and nutrition plan.  I have decided to incorporate HoneyStinger waffles every two hours along with Herbalife 24 Prolong and First Endurance Liquid Shot (Kona-Mocha is their newest flavor).  These three products have served me very well in the last three days.  Of course I will also take water off the course on the bike and the run. Lastly, my plan to walk 30-45 steps every mile of the run was practiced yesterday and it worked great.  My splits did slow down but not as considerably as I would have thought had I tried to run the entire time.  Here are the splits from the run yesterday:
  • Mile1: 9:15; 130bpm; Max: 146bpm
  • Mile2: 9:07; 139bpm; Max: 148bpm
  • Mile3: 9:30; 142bpm; Max: 149bpm
  • Mile4: 9:48; 149bpm; Max: 155bpm
  • Mile5: 9:28; 147bpm; Max: 153bpm
  • Mile6: 9:02; 148bpm; Max: 154bpm
  • Mile7: 9:12; 150bpm; Max: 155bpm
  • Mile8: 9:06; 144bpm; Max: 151bpm
  • Mile9: 9:43; 149bpm; Max: 158bpm
  • Mile10: 9:47; 143bpm; Max: 149bpm
  • Mile11: 9:41; 144bpm; Max: 151bpm
  • Mile12: 10:03; 141bpm; Max: 150bpm
  • Mile13: 11:23; 141bpm; Max: 153bpm (treated this mile as the special needs bag and did not stop my watch for the consumption of water)
  • Mile14: 10:21; 142bpm; Max: 149bpm
  • Mile15: 10:38; 141bpm; Max: 150bpm
  • .327mi: 3:38; 145bpm; Max: 151bpm
You can clearly see where I was running uphill with these splits but overall I was quite happy to be running these splits with that simple walk break in it. Now onto the data that all you TriGeeks love to look at and crunch: Overall Training for Ironman Texas:
  • Swim: 76.8 miles
  • Bike: 1847.0 miles
  • Run: 441.8 miles
Weeks 15 and 16 combined:
  • Swim: 7.3 miles (not a lot of swimming due to taking nearly a week off because of the bike crash - wound are healing very well.)
  • Bike: 317.8 miles
  • Run: 50.9 miles
Published in Train
Tuesday, 28 February 2012 19:24

Ironman Texas Training - Week #10

140.6_Woodlands_TexasIronman Texas training is better than any job I have ever had.  I say that because I don't take time off from it.  I love getting up and getting to work.  Yes there are days that I would rather be sleeping but once I start the workout I feel great and when it is over I feel even better.  No job in the world has given me back more than I have given to the job.  How does one become a professional triathlete?  Are there sponsors out there that would want me to promote their product all day long while I train?  If so, let me know because I love it. I love it until I see that the current week's planned training shows over 12 hours of training.  This does not include the amount of swimming or lifting that I do.  To give you a point of reference my training typically shows anywhere from 8-10 hours of planned training and I end up with anywhere from 13-16 hours of completed training.  To see 12.5 hours of planned training means that I could be in the 17.5 to 20 hours this week.  Scary but at the same time invigorating.  I am ready for it and I'm ready for the zombie look as well. Yesterday I had an email exchange with my Coach regarding an event I qualified for.  Last year at the Disco Triathlon I finished in 5th place in my Age Group.  This event is taking those from the series that finished Top 10.  I sent Coach the information and her reply was to not waste my time as I have graduated to the big leagues.  After laughing for a good 2-3 minutes straight I responded with:  That is true I guess, but I am more of a candle burner and not a match stick burner these days anyway.  What I meant was that I enjoy the long course triathlon and am no longer in the mindset of doing sprints.  There is nothing wrong with them but to pay for a sprint when I can do one, and actually do them, in training makes no sense to me anymore. Training for an Ironman has changed my perception of training, of what I want to do and how I want to get there.  I enjoy 70.3s and am loving the 140.6 training.  Race day will provide me with background for whether or not I love racing the distance.  I have not run a 5k in nearly 3 years and I don't think I will be doing one any time soon, same can be said for sprints. That being said this past week of training was a step back week or a recovery week from the overload we have been doing for the previous 8 weeks (can you see my RRCA class coming through with that sentence?)  The numbers are the lowest but it was necessary and is setting me up for success in this overload week I'm staring at. Week 10:
  • Swim: 4.86 miles
  • Bike: 75 miles
  • Run: 17.5 miles
  • Swim: 49.7 miles
  • Bike: 1111.56 miles
  • Run: 281.95 miles
  [caption id="attachment_5398" align="aligncenter" width="238" caption="Week 10 Breakdown by Miles"]cook_train_eat_race_ironman_texas_training_Week10-Miles[/caption]   [caption id="attachment_5399" align="aligncenter" width="216" caption="Ironman Texas Training by Minutes"]cook_train_eat_race_ironman_texas_training_minutes[/caption]
Published in Train
Tuesday, 14 February 2012 14:19

Ironman Texas Training - VLOG Week #8

Some awesome news comes in this week with me making a trip to The Woodlands to root on Jeff and Kevin in their attempt to qualify for Boston.  In addition to that I will also be riding the Ironman Texas course, or at least a part of it the day after.  Last year I rode the 70.3 Austin course twice before the race and it was a huge advantage for me to know where turns were, hills, false flats, winds, etc.  I am figuring this will be no different and I plan on making more than one trip South to ride the course. Additionally, I got a new bike bag so that my travels this year to Puerto Rico, Maine and Arizona will not be as cumbersome as my trip to California was last year. Last April I borrowed a friend's bike case and it was unruly, couldn't turn without making hieroglyphics out of it (no K turns) and just an overall tough way to travel.  This bag, as you will see in the video, is soft and comes with tons of padding for me to wrap El Diablo in and get him safely to all of my destinations. The information you've been waiting for: [caption id="attachment_5290" align="aligncenter" width="238" caption="Those Swim Miles Just Don't Add Up"]IMTX_Ironman_Training_Miles[/caption] Miles:
  • Swim: 5.57 in Week #8; 40.9 Ironman training to date (ITTD)
  • Bike: 103.5 in Week #8; 946.6 ITTD
  • Run: 27.3 in Week #8; 233 ITTD
  [caption id="attachment_5291" align="aligncenter" width="238" caption="Looks Much More Balanced Than The Miles"]IMTX_Ironman_Training_Triathlon_2012[/caption] Time in Hours:
  • Swim: 3.5 in Week #8; 26 ITTD
  • Bike: 5.75 in Week #8; 51 ITTD
  • Run: 3.7 in Week #8; 31 ITTD
Thanks For Watching. Happy Training!
Published in Train
Tuesday, 21 February 2012 12:44

Ironman Texas Training VLOG - Week #9

This week the VLOG is more than just me talking.  Karen makes her debut appearance and it is well deserved after her 2nd place Age Group finish at the Stonebridge Ranch Half-Marathon on Saturday. We discuss what it is like to live with an Ironman in training.  Karen shows you a picture of me when we first met too, and to say it is not flattering is an understatement. This week's weekday training was a step back, with most workouts lasting less than 1.5 hours.  I had 45 and 35 minute interval runs along with swimming, but nothing that put too much of a hurt on me.  The big numbers came on the weekend.  Out of a total of ~ 14 hours of training, 7 of them came from Saturday and Sunday. Numbers for the those of you that love these things: Week #9:
  • Swim: 3.95 miles
  • Bike: 90 miles
  • Run: 31.4 miles
  • Swim: 44.8 miles
  • Bike: 1036.6 miles
  • Run: 264.4 miles
[caption id="attachment_5336" align="aligncenter" width="238" caption="Ironman Training Looks So Bike Heavy.....Which It Is"]Ironman_Triathlon_Training[/caption]
Published in Train
Tuesday, 07 February 2012 13:48

Ironman Texas Training VLOG - Week #7

The week that was.  It was a LONG week of training with over 15 hours put into this past week.  Nearly 50% of that came from Saturday and Sunday, but I can tell you that on Thursday I was wiped out.  I could barely keep my eyes open and almost fell asleep at 7am. This week took on grandiose portions as I had my longest swim session ever (4000 yards) as well as the longest bike ride ever (4.5 hours.)  The training for Week #8 is coming at the perfect time as it is a tad scaled back which will allow my body to recover.  The mind is there and focused but I can feel the body starting to get beat up a bit and so this pull back is perfect. One thing that I have really been focusing in on has been my nutrition and not so much as to what goes in but more about when.  With these training sessions being longer and harder than ever before I want to make sure that I am recovering properly and so I took note as to when I was consuming food and I have a pattern now that works great and has helped me feel ready for the next day's workout. My routine in the morning is the same, with a smoothie at 3am and 1 hour nap then working out by 5am.  Here is where the change took place.  I am now coming home and getting a Herbalife24 Endurance Recovery smoothie in me within 30 minutes of finishing my workout.  Then two hours from the completion of the workout I am consuming a high-carb meal.  From there I am really focusing in on my hunger queues and eating when that occurs as opposed to what my mind thinks of hunger.  This usually happens around 1pm and then around 3pm I have a snack.  Dinner around 530-6p and that is more of a protein focused meal.  At 745p I am consuming a high-carb snack so that all glycogen levels are ready for the next day. This routine has kept me fueled very well during this long week, and one that I will stick to until it proves me wrong. Numbers to date are:
  • Swim: 35 miles (3% of total miles)
  • Bike: 843 miles (78% of total miles)
  • Run: 206 miles (19% of total miles
  • Total Miles: 1084
[caption id="attachment_5244" align="aligncenter" width="300" caption="It never feels like the bike is so much more, but my butt knows it is"]ironman_texas_training_triathlon[/caption]

Thank You For Watching.

Published in Train
Friday, 09 March 2012 12:34

Trust! When?

[caption id="attachment_5459" align="alignright" width="256" caption="Maybe If I Had A Speed Limit Sign I Will Swim Faster?"]triathlon_swim_paces[/caption] Trust is defined by Merriam-Webster as follows:
  • a:assured reliance on the character, ability, strength, or truth of someone or something
  • b: one in which confidence is placed
I bring this up in regards to training and specifically speed.  At some point we all started at X:XX/mile pace and overtime steadily improved and are now running at Y:YY/mile pace.  You can substitute bike speed or swim speed as well.  There was a starting point and through hours and hours and miles and miles we got faster, but the question is at what point did you trust that was your speed? When I started this triathlon journey I would swim 100 yards in 2 minutes to 2 minutes and 10 seconds give or take.  I wasn't the slowest but I certainly wasn't the fastest.  I have worked at my craft to the point that I can swim my fastest of 100 yard set in 1 minute and 35 seconds and have that be fairly consistent but I still don't trust the pace.  Why? I'm not sure of that answer, but here is some background.  Earlier this year I did a 1,ooo yard time trial and I finished about 1:50/100 yards and felt like I wasn't winded.  It was as if I didn't try.  I will say that Coach always says to do these time trial sets as if it were a race.  In a race I go out and settle into a groove and that was what I did but I felt like I cheated myself and her.  I emailed her and gave her the splits but told her I had more in the tank.  The following month we did another and my pace decreased to 1:45/100 yards and yet I still felt strong at the end. Instead of doing another time trial test I just assigned a random number of 1:42/100 yards for all sets that she asked I swim at race pace for.  A moderate pace  was not going to be between 1:45 and 1:50 and a slow easy pace was going to be 1:50 - 2:00.  Every time I got in the water though I questioned if I could hold that pace for 300 yards or 400 yards.  Never mind that I had actually swam that pace for longer distances.  I didn't trust myself to swim at those times.  It has been an odd feeling. I can recall running my first half-marathon and marathon and just about dying at the end.  I know that I had to get better and I did.  I trusted myself to run faster and I did.  To the point that my first marathon was a 4:29 and most recently ran a 3:31 in December.  I trust that my speed for a long distance run like a marathon is 8:00/mile.  I know that a half-marathon can be run in sub-1:40 without pain and a 15k can be run in sub-7:25/mile pace.  I trust these numbers because they have proven to be true, but I also know that I'm training smarter and that those times will drop. On the bike I was an 18 mph rider but now I am a 20 mph rider.  I trust that speed.  I also question that speed to the point that I think I can hit 21 mph on the bike in one week in Puerto Rico.  I trust that I can ride that fast for 56 miles because I just rode 19.5 mph for 92 miles.  It has proven to be true and thus why I may question my speed in the water.  In two Half-Ironman races I have swam 40:37 and 40:08.  Almost identical times and so I don't trust that my current speed will translate to 1.2 miles.  I am questioning whether or not I can get down to somewhere between 36 and 38 minutes for the distance.  Time will tell and I will put my mind to the test because I am fairly positive that my body can. That is the key to this whole scenario.  Silencing the mind.  Telling the mind to shut-up when it questions whether or not I can go that fast.  I have a goal of 5:10 in Puerto Rico and that means that I MUST swim between 35 and 38 minutes otherwise I will have to ride faster and run faster than I have planned and trained for.  Trust the training that I have done and put the work to good use.


** maybe its just the taper week crazies starting
Published in Train
Wednesday, 01 February 2012 11:44

CTERman Virtual Event Registration Is Now Open

If you have been a follower of this blog for a while then you will recall the Cupcake Marathon from last year.  The turnout was great and I was able to get quite a few sponsors for the event and I am here to announce a new virtual race.  The CTERman is going to be a virtual event that will have both triathlon and duathlon events and lots of giveaways. This virtual race is not just to keep you moving during the winter months and prepare you for the upcoming early triathlon season.  This year the virtual race will be a fund-raiser for Shape Up America. I partnered with Shape Up America last year to help raise funds for the non-profit which is committed to raising awareness of obesity as a health issue and to providing responsible information on healthy weight management.  As a person who believes that the health of America is jeopardized it is a welcome sight to see an organization take on such a personal subject and try to help. Now is your chance to try to help as well.  Your donation will go directly to Shape Up America and enter you into the distance of your choice as well as an opportunity to win a prize from one of our great sponsors. Here are the rules:
  1. Enter the virtual race by making a donation to Shape Up America through the Help Raise Funds link in the right hand sidebar.  The cost of entry into the race is $10 for the Iron distance triathlon and duathlon (minus the swim) and $5 for the Half-Iron distance triathlon and duathlon (minus the swim.)
  2. After you receive your receipt from PayPal take a screen shot and submit it through form below.
  3. Once I receive your registration form I will email you the tracking form which will be submitted via the Contact Me form.
The gifts I have been able to arrange thus far are: The event will start on February 13th and will end at 12am PST on March 11th.  This virtual race is open to those in the continental United States for all prizes.  Some prizes can be shipped to Canada but not all.  All prizes will be chosen through Random.org Special prizes will be sent to those that finish their event first.  Please note that is first and not the fastest. Lastly, I am working on adding more prizes and a logo for the event.  Once the logo is complete there will be an opportunity to purchase shirts from Family Fan Club with a portion of the proceeds going to Shape Up America. [gravityform id=5 name=CTERmanRegistration description=false] Please feel free to tweet out this event using the hashtag #CTERman to get others to register as well as when you are completing events for the race you enter.  Post it to Facebook or anywhere else you have access to people as the more people that register the more money we raise for Shape Up America.   Thank you in advance for participating in this event.
Published in Train
Tuesday, 31 January 2012 13:54

Ironman Texas Training VLOG - Week #6

Ironman Texas training for Week #6 was certainly the first step in a new direction.  The rubber met the road this week with a swing from fantastic to craptastic and back again a few times.  I was emotionally and physically spent after this week and that let me know that we are about to get to work FOR REAL! Numbers to date are:
  • Swim:  29.6 miles (3% of total miles)
  • Bike:    689 miles (76% of total miles)
  • Run:    189 miles  (21% of total miles)
  • Total Miles:   907.6
  • Swim:  19 Hours (24% of total hours)
  • Bike:    36 Hours (45% of total hours)
  • Run:    25 Hours  (31% of total hours)
  • Total Hours:   80.5 Hours
Published in Train
Tuesday, 10 January 2012 11:44

Ironman Texas Training - Week #3 VLOG

So it is Tuesday which means it is Day #2 of Week #4 of training.  Right now all my faculties are in place and I have yet to hit Zombie land like this fellow triathlete and blogger [Click Here].  Secretly and not so secretly I hope to never have that Zombie look but I also am realistic to know that the day is going to come when nothing goes right and the body wants to crap out on me and I will need to have some superior mental strength to get through it all. One thing I know for sure is that on my aero runs I am going to be treating them like the half-marathon in the race and run the first couple of miles at a slightly slower pace than my goal pace, then hit my goal pace for the middle miles and then pick up the pace.  I want to do this for a few reasons.
  1. I want to practice not going out to hard and blowing up on the run.  I know what my goal is and at 70.3 Cali and 70.3 Austin I have yet to hit that goal and I am going to do my best to get there at 70.3 Puerto Rico and pacing is going to be the key.
  2. I want to teach my body to pull on its reserves and run harder when it's tired.  I need to be able to embrace the suck as those miles pile up and still be able to hold/maintain a pace.
  3. I know how I want to treat the marathon of Ironman Texas and practicing the pacing and nutrition will allow me to not be surprised come marathon time in mid-May in The Woodlands where temps can be high and the humidity even higher.  I have been running with 3-4 shirts on plus a sweatshirt to mimic the sweat rate loss that I am likely to face and thus practicing pacing and nutrition simultaneously.
Thank you for watching.  Recommendations for the next head-gear are welcomed and I'm starting to feel like Lee Corso a little bit.
Published in CTER TV
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