Triathlon Training For Ironman Chattanooga? - Review Of Week 7

Triathlon training is what we are supposed to be doing but when you look at logs for both KC and I you see something completely different from swim, bike, run on an equal basis.  What you see is RUN, BIke, swim…….yup the two of us seem to be allergic to the pool and that is ok for right now.  As we get closer to entering into our triathlon training specificity there will be a swing in disciplines.  The amount of running will drop dramatically and the amount of biking and swimming will occupy that void. This is the beauty of the triathlon training for Ironman Chattanooga that we are both doing right now.  The focus is not on triathlon specifically and that is a great thing.  Having trained for 18 months straight to complete 3 Ironman races in 12 months I could myself to be completely burnt-out on triathlon training and the sport itself when Ironman Texas finished.  My goal was to press the reset button during the off-season and I did just that.  Along the way I had two months of huge bike blocks and am currently through 1/3 of a huge running block for Rocky Raccoon 50.  These sport specific training will help me when the time comes for triathlon training.  My base on the bike and the run will be elevated to areas that I could only have imagined a year or so ago. [caption id="attachment_9255" align="alignright" width="300"]triathlon training - ironman - ultra running November was a recovery month. December will be near October.[/caption] To the right is a calendar view of my training days from September through December.  You will see that September and October had lots of training days as I was riding 750 and 800 miles per month respectively.  November was a recovery month so to speak.  Toward the end of the month I started to ramp up the running so when December hit and the weekly training volume would start at 50 miles per week running I had put myself in position to avoid injury by having a few miles on my legs.  With 9 days to go in the month you will see the number of training sessions surpass September and challenge November for sure.

KC's Triathlon Training For Ironman Chattanooga - Week 7

What the what? Somebody stop pressing the FF» button already! Time is out of control flying by and it’s blowing my mind. It will be 2014 before I know it. Disney marathon is looming around the corner, yikes! My bib# is 888 Isn’t that a great bib#? I thought so. Anyway, am I ready for marathon number 40 something (Yes, I’ve lost count)? I am and I’m not. I am ready to run 26.2 miles but not sure how “fast” I will run. If the marathon would have been today, 4 hours would most likely have been the outcome. About 3 weeks ago, maybe closer to a 3:30finish. Normally, this “slow down” would bother me but not this year. Nope! Since I already qualified for Boston at Disney this past January, and I’m not doing Boston in 2014, I’m still good to go for Boston 2015 with that same qualifying time. So no pressure on me. I may get out there on January 12 and tear that mouse house up or it may tear me up, we’ll see. Bottom line is, I’ll go out there, cue up an awesome playlist and have a nice, long run. Once Disney is over, then it’s time to start hitting the pool and putting together a smart training plan for the Florida Challenge 70.3 on March 22nd ( A very hilly 70.3!! Then it’s full speed ahead training for Ironman Tennessee. But for now, I’m going to enjoy the next 2 weeks of down time (down time to me means, no workouts that are over 3 hours). I’d like to wish everyone happy holidays however you celebrate it, enjoy!

Jason's Triathlon Training For Ironman Chattanooga - Week 7

If you recall from the Week 5 post that I had planned out a week that included more swimming and more biking and more strength training.  As life would have it the triathlon training I had anticipated took a back seat to run specific training, but not on purpose.  On Monday I got up and jumped into the water and swam.  I got home after work and jumped on the trainer and rode.  Things were looking up for a more balanced type of triathlon training than the first 3 weeks of Rocky Raccoon training had provided.  Starting on Tuesday the week blew up. Tuesday morning was to be a swim in the morning and run on the treadmill in the evening.  When you combine the lack of turning on the alarm with looking for those extra 5 minutes of sleep you end up with running only.  I was a bit miffed at myself but I also knew that if I slept that far past the 'normal' alarm time that I must be needing recovery.  Asking yourself how I could get an extra 5 minutes without the alarm going off?  As it turns out my body woke up at 3:59am and my alarm is typically set for 4:03 on swim days.  That notion that I could sleep another 4 minutes before the alarm goes off turned into an extra 45 minutes and thus no morning swim. On Wednesday I got up and put in the 8 miles the training plan called for.  Sometime  during the day on Wednesday I made up my mind that I was going to go swimming in the evening and I did.  It was perfect because there are classes and loads of people.  Knowing that I did not want to look like a floundering fish in the water I focused truly on form and had a terrific swim session.  Thursday was a simple 6 mile recovery run with a visit to the chiropractor.  Going back to him on a regular basis has been terrific for me getting out the door day in and day out.  I am thinking that I will add in a second day per week to my current Thursday visit because I do not stretch, use the stick or foam roll.  Visiting the chiropractor helps me tremendously and keeps my hip flexors happy. Friday morning when I woke up I thought…..uh-oh!  I felt a scratchy throat but I was awake and so I ran.  The schedule called for 7 miles and I ran 7.5 but the key to the knowledge that I was not feeling well was the fact that my HR was in mid-Zone 2 despite running much slower than I had been.  During the day on Friday the little buggers got a hold of me but I fought back.  Loads of Vitamin C, electrolytes and liquids.  I skipped the Friday evening swim knowing that the mucus would be too much in the water.  I went to bed Friday night thinking that the 21 mile run on Saturday was out. When I woke up LATE on Saturday which equaled more than 10 hours of sleep I felt much better.  I kept pouring liquids and Vitamin C and around 11:30-12:00p I felt a break in the illness as I started sweating everywhere.  By 12:30p I knew I could get the run in.  I chose to do the 21 miles on the treadmill because I would be close to home in case I had to puke, visit the bathroom or just stop.  I ran very conservatively and finished the 21.1 miles in 3:24 while keeping my heart  rate down at the top end of Z1.  It was great to get through the run and build some mental strength that I could get the mileage in.  That paid off when I ran 12 miles this morning in recovery Z1 and the 12 miles felt good.

A few observations from this week:

  1. Emergen-C is very helpful. I give this product a ton of credit for getting me better.  That being said I am pouring Emergen-C into my HydraPak for the Rocky Raccoon 50 as it is nothing more than Nuun.  It is all electrolytes with a high concentration of Vitamin C and it is MUCH MUCH cheaper than Nuun.  I think there are 40 packs for $10.
  2. I am a Hoka fan.  I have run in the Mafate and now the Stinson.  I think these shoes have helped greatly with the amount of mileage I am putting on my legs.  I will have a full blown review of both of the models next week.
  3. With the proper mindset and planning anything is accomplishable.  I had created a schedule for myself that got blown up but since I had planned open times I could still get in a good swim, spend loads of time with my family and take care of household responsibilities.

How Are You Wrapping Up The End Of 2014?

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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