Ironman Chattanooga Training Week 11

Ironman Chattanooga is creeping closer and closer all the while I have my sights set on the Rocky Raccoon 50 and Lake Martin 100.  The and I suspect it will continue into Ironman specific training.  The more work I do on the trails the more I am coming to the conclusion that overloading one's body helps their mind as well as their ability to be stronger and faster. When I did the two large cycling blocks in September and October (nearly 1600 miles in two months) I noticed that my running seemed to be easier than it had been before the large cycling block.  With the large volume of run training I am doing now I am noticing that my running ability as well as my swimming ability have taken a step forward. I started thinking about this last night and how this can be incorporated into a Ironman specific training cycle.  Typically, I would have 3-4 swim sessions, 3-4 bike sessions and 3-4 run sessions per week.  What if we changed that up to be very specific.  Week 1 - Swim heavy with nearly 20,000-30,000 yards.  Week 2 - 70-80 miles of running.  Week 3 - 250-300 miles of cycling.  Obviously in those weeks you would still have some of the other sports but not enough to make the focus go away.  Then in Week 4 that would be a recovery week with limited volume for all three disciplines and then started again.  In a 16 week schedule you would have 4 very sport specific weeks in which you just worked your ass off on that sport.  You basically buried yourself in that sport for the week.  You may cry for mercy but then the next week would be a different sport.  Thoughts? Anyway, this is Week 11 of the Ironman Chattanooga Challenge and while KC contemplates another 100 mile ride for next weekend, I contemplate whether or not I want to do an ultra run two weeks post Rocky Raccoon as a training run.

KC's Ironman Chattanooga Challenge Week 11 Recap

[caption id="attachment_9360" align="alignright" width="300"]ironman chattanooga - triathlon - running - triathlon KC's Keeping It Simple And Effective[/caption] Keeping this week’s re-cap short and sweet. As you can see from my training week above, I started easing back into the running. I still have some tingling and numbness in the toes but it’s much less and not as painful. I got my 3 days of Xfit in, love that and did my 3rd century bike ride of 2014 …that’s 3 for 3 if anyone is counting. Let’s see if I can pull that off again next weekend. Anyway, not a whole lot going on training wise at the moment, except just keeping a solid base. There is a half marathon I may do on February 23rd but haven’t completely decided if I really want to do it or not. Other than that, I have a 70.3 coming up March 22nd and I will be super ready for that. It’s a hilly one, which I love the challenge of a nice, hilly bike and run course, so bring it on. Upward and Onward!

Jason's Ironman Chattanooga Week 11 Recap

[caption id="attachment_9359" align="alignright" width="300"]ironman chattanooga - training peaks - running - triathlon Lots Of Running Miles . 71.79 for the week[/caption] This week was all about the trail run.  This was the second week of overload for RR50 and it did not disappoint.  The week consisted of two 10 milers mid-week, a 24 miler on Saturday and a 13 miler on Sunday.  I banged out the two 10 milers but the first one I hated.  I posted on Facebook that the 10-12 miler is quite possibly the worst distance to run because it is too long to be considered short and too short to be considered long.  On anything less than a 10 miler I know I will be out there for anywhere between 45 minutes and 1h15.  I can handle that.  On a run longer than 12 miles I know that I am looking at close to 2 hours based on my current Z1 pace.  I can live with that, but the 10 miler is just awful. Anyway, when I got to Big Cedar Wilderness on Saturday morning it was dark out and I borrowed Karen's headlamp.  Figuring with the 6am start time for RR and the fact that the Lake Martin 100 miler will take me from sun-up to sun-down I better get used to running with a headlamp.  Karen's headlamp is badass and I believe that I lit up the night with it.  I only needed it for a few minutes but running with a headlamp is not terrible.  The 24 miles I was supposed to run turned into 21.8 miles because it is nearly impossible to map out an exact amount of miles when it comes to trails especially when you go must make up routes.  I was happy with the 21.8 as I finished them in less than 4 hours at a decent pace. Sunday was my third round with Cedar Ridge Preserve which is a tough trail course here in Dallas.  The last two weeks it has beaten me up to the point that when I get home to climb the stairs it is a chore.  Yesterday, that did not happen.  I took it to Mr CRP and when I was done I posted this to Facebook:

Float like a butterfly Sting like a bee Scheduled for 2 laps finished with 3 Guess who won this round That would be me See you next week Mr CRP

It was a blast.  I covered the 16.5 miles in just over three hours and felt great.  My legs were strong the entire time and I held a consistent pace over the miles.  Since each loop is 5.5 miles I could see what pace I was running for each section and compare them to themselves.  Steady was the name of the game and now my mindset for RR50 and a goal time is starting to come together.

[caption id="attachment_9358" align="aligncenter" width="300"]ironman chattanooga - cedar ridge preserve trail - running - triathlon Cedar Ridge Preserve Trail[/caption] [caption id="attachment_9357" align="aligncenter" width="300"]ironman chattanooga - big cedar wildness trail - running - triathlon Big Cedar Wilderness Trail[/caption]

What Are You Training For And How Is It Going?

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Jason Bahamundi

About the Author:

I grew up in New York and lived there for 34 years until I got divorced and moved 1600 miles to my new home in Texas.  I love New York and miss it but that does not mean that Texas hasn’t been great to me because it has.  It was here that I discovered endurance sports and specifically the sport of triathlon.  Triathlon has given me new life through all the challenges it presents.  I no longer look at life the same way and I can say that is in part due to my endeavor into this sport.

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