Bike Tabata and Circuit

So close to raceday, I really want to stick to the plan, as is. However, work issues today and more specifically tomorrow, required me to flip Thursday/Wed plan.
Today was:

WOD#1: Tabata bike (:20 on, :10 off - 32x = 15:50 in time). Got to say, this is one of my favorites. Did this on my trainer - I was completely soaked. Total mileage was:

WOD#2: 400m run, 30 stepups each leg (sub for boxjumps), 30 wallball shots 10#) - 4x thru for time: 21:26 and again, drenched. This was hard and all I kept thinking is that today I work hard and my HR soars come raceday, it feels a bit easier :)

Kind of strange to also be in 'raceday' month - excited, nervous, happy, focused, all emotions running wild. It is all good.

Deadlifts (and a 'test' bike)

Scheduled WOD: 1-1-1-1-1-1-1 deadlifts: 95, 105, 115, 115, 125, 125, 135

I did a quick 5.25 mile 'around my block' bike ride to test my new fit settings and also begin to move away from being a 'masher'. First, my cadence avg was 87 :) and in turn my avg speed was 15.8. While I did not have any sharp pain once I got aero, my back was not completely at ease either. But I am thinking it is about training my body to remember the position. I will keep riding away and the 60k for Saturday should be a good measurement.

Anyone else get a pit

in their stomach when the 2010 Ford Ironman Lake Placid Registration Confirmation email came through?

Short Circuit

Ha, no, I haven't blown my fuse :)

21-15-9 of KB swings, situps, squats. Total time 4:17 and I almost hit my dogs w/the KB several times. Don't know why they insist on standing right in front or right behind me.

Swim 4x400s

I went to my lake and did this interval in the open water. I estimated the 400 distance by just swimming 4 minutes and then turning around. The current was stronger one way, so my first 400 was longer than 8. All times were a bit weird as I am sure my distances were as well. I would estimate I swam more than 400 each time, but really don't care all that much. It is great to lake swim vs. pool swim any time you can. So given the distances were probably not accurate, times would be equally off, but they were: 8:48, 8:13, 8:06, 7:56 - probably went too long on the first one. I felt good in the water, and focused on the pulling and bilateral breathing - again, HR was lower than I thought it would be or expected it to be since I was targeting 80% - came in between 130-137.

My legs are feeling those backsquats from yesterday - all good.
The swim really is bothering my lower back - but PT, Massage this week will help.

40K TT Bike, Swim and Circuit

I met Dan at the bike shop this morning and we took off from there. He watched me ride, asked me a bunch of questions, as a result, I had alot of comments about what I was feeling that I hadn't thought of or paid attention to before. About 7.5 miles into the ride, we got to the Old Wethersfield Town Green - he too the allen wrench and made adjustments to the stem, aerobars and seat. Then I rode aero 4 times and he video taped each one. He made one further adjustment to the seat and then taped me 3 more times. We then rode back to the shop and talked about pelvis and back position in aero and up and also talked about cadence. So learned a few things and will be focused on my back/pelvis postions and also cadence for the weeks leading up to race. I should be able to make significant improvement in that time and may just have to do a few extra rides - nothing too long to screw up the training.

Rode a total of 16 miles and decided that since I had cumulative back/shoulder pain from last week and this week with the old bike fit, that was it for today for my bike. I will give myself a rest from the bike and with my massage on Monday, back should be good to go for a real bike test on Tuesday.

WOD#2: 600yd swim. I conducted an experiment. I used my gloves for the first 12 lengths to ensure my elbow was high. Time was 6:20 and avg HR was 127. Took a few seconds to get gloves off and then did second 12 w/out gloves. Time was 6:20, Avg HR was 130. Both times I felt like I was working much harder than my HR indicated.

WOD#3: Backsquats @70 weight - 21 reps, 500 row, 15 reps, 500 row, 9 reps, 500 row. I have used 95# in the past, but now I konw who goes to the Y Gym at 3:30 on a Saturday afternoon in great weather - asshole young punks. I could not get in to use the squat rack - the guy said NO he wasn't done and then proceed to do just bicep curls. So, not optimal, but I had no choice to use the Smith machine and I went up to 115# and it may have been better for my back. In any event, the legs felt the squats. Total time - 11:01 included the back and forth time

Tomorrow I will do my 4x400 swim in my lake and enjoy the day outside.

Interval Bike and Circuit

WOD#1: AMRAP in 20 min - 5 burpees, 10 pushups, 400m run (like Christina, I could not get inside to the gym, so ran instead of rowed). I completed .02 shy of 7 complete rounds - this one kicked my butt.

WOD#2: Bike interval 1, 2 miles up to 5 and back down w/rest.
1 - 3:43 (16.1 mph)
2 - 6:33 (18.3)
3 - 9:49 (18.3)
4 - 13:42 (17.5)
5 - 17:28 (17.2)
4 - 13:51 (17.3)
3 - 10:42 (16.8)
2 - 7:09 (16.8)
1 - 3:29 (17.2)

Today's bike was pretty much rollers, no major climbs, no major decents. Hopefully last ride I do in severe agony as my bike fit will be addressed and hopefully resolved tomorrow.

400m run, 500m row

So I rowed Tuesday and Wed - 5k each. The thought of rowing 5, 1000s got to me so I decided to do the interval 'as is' and run. My first running since Rev and to my surprise, my legs felt as if I had been running all along. I am pretty sure the bad pain in my foot and left side after Rev was primarily due to just doing a long distance on a less than strong side.

I must say the run/row circuits are one of my all time favorites - totally sweating, HR up in a short amount of time. My time today was 23:04. Avg HR = 145, my it was higher during the run part for sure.

I will be monitoring my foot/leg and make some day by day decisions as far as running goes. Thinking I can do the circuits that involve running and maybe some short runs, but don't think it will be wise to do anything longer, 4 weeks out from LP. Just knowing that the rowing has kept my leg strength up makes me happy and more confident with my 'no running' decision.

Tomorrow will be the bike 1-5 miles and back down, and yet another rowing circuit - had to switch days based on my schedule today.

Row and Swim

WOD#1: 5k row (yes, back to back 5k rows). I did this early this morning, after doing yesterday's later in the evening - legs felt it - today's time was slower than yesterday 24:11.

WOD#2: 800yd swim TT - no surprise here - 16:10, but to my surprise, my HR was higher than normal, so that means I was working hard - but after swimming in the lake, I really don't like the pool anymore.

Had a great PT back session this afternoon and day 4 after my long bike on Saturday, my back is starting not to hurt badly so I am convinced it is the bike fit, which is being addressed this Saturday.

My GU supply arrived today, so I think that I am pretty much set for IM.

5K row and pushups

Yesterday's (Tues 6/21)
WOD#1: 5k row for time - did it in 23:41. I strangely felt like I was going really really slow, but felt super strong. Legs are definitely feeling it this morning.
On April 26th my 5k row was 25:01 and back in January was 23:44, so today was a PR

WOD#2: 100 pushups for time: 2:36 - and I did them on the knees - boo hoo.

I feel I am in a no win situation while my back recovers from the bike misfit and therefore had to do the pushups on the knee and they were still really really hard and my arms feel like jello this morning. The rower, I guess because I finally figured out how to do it properly, did not really impact my back, which was good. Just put some added pressure on my foot, but nothing I can't deal with.

Body, please hold out for 5 more weeks!

Helen today

I rowed 500m/21 KB swings/12 pullups - 3x thru for time. Total time was 11:35. Max HR hit 163. The rowing felt very strong today - I finally got the hang of it and now the machine stays in place and does not creep forward.

Lake Placid Training Day 3

The weekend ended with another swim - did one loop Sunday morning. Checked out, ate with a friend and then drove home.

It was a very good weekend and LP is just so pretty.

Back to CF and regular training schedule.

Have to address my bike fit issues asap - can you say ouch!

Lake Placid - Day 2 Training

Today was the long bike - 2 loops. There is construction that has the out and back closed.
1st loop - 48.81 miles (accidentally followed a group down a diff out/back). Avg speed 15, but hit a record fast- 39.1 mph! Avg HR 134.
2nd loop - 45.47 miles, avg speed 14. Avg HR 138. Horrible wind kicked in and I felt like I was going nowhere- it was hard. Felt strong on the 2nd loop up until mile 28, then was battling the wind.
Nutrition worked just fine. It would have been nice to have refilled water, but I managed with what I had on me.
I must say CT provides perfect training for this course.

Only issue today was my stupid bike fit. Not right yet and I rode in pretty significant pain. Have to get this right and fast!

Treating myself to some wine tonight!

Lake Placid - training day 1

This morning was the swim. I did the 2 loops for the 2.4 miles. It was great. I have never swam that long before. HR was great and times not bad.

Before lunch Jay drove Dave and I out to practice decenting at the fast spot. We did it twice and I was 36 seconds faster the 2nd time down and 2.6 miles faster. We get to do it again twice tomorrow

We then did a 1 hr bike ride which was primarily hill climbs. It is so pretty here. Just wish some of the roads were in better condition.

Tomorrow is the full bike course- yikes

10, 20, 30 - yuck :)

WOD#1: 10, 20, 30 reps of boxjumps (I subbed high step ups and did 10, 20, 30 on each leg for the reps), squats, pushups, burpees. HR got nice and high - finished in 12:21. This was also the first time I did a WOD early in the am before work.

short swim later, along with bike fit, back PT - busy busy busy and work, which really gets in the way of everything fun.

20K bike

WOD#1: 20K bike at 80%. Did 12.9 miles in 47:34. Avg HR = 145, Accomplished same 3 goals. Ride aero the whole time, don't brake and don't look at computer. Did all 3 - max speed today clocked in at 36.5. The front part of the ride was hill climbs. I stayed aero the entire time, except for red light and some turns and I must have to say that is a record for me.
As a result, taking bike into Cycling Concepts again - need some adjustment because it was actually painful in the shoulder blades. Felt like inbetween shoulders were pinching together, shoulders up to my ears and could not get them down. Saddle also uncomfortable. Think I may be too forward, but will let Dan access. Need to be comfortable for LP training.

WOD#2: backsquats 3-3-3-3-3 - after the first set at only 95#, I stopped, the biking really did not fair well on my back - will do tomorrow

A Picture Tells All and Does Not Lie

Wow, no wonder my hands were numb for a week and my back hurt. No more upright on this bike!!

Life got in the way today - had a 20K bike @80%, but will have to do it tomorrow along with my max backsquats.

Man, I am so feeling those thrusters from yesterday.

Bike and Thursters

WOD #1: 30 min bike TT @70%. I forgot about the 70% and had 2 goals for this short ride. 1. to stay aero the entire time (did it!) 2. Not hit the brakes on any decents. (did that too). I had to check my garden, so my ride was only 25 minutes from my house to the garden - no big uphills or downhills, but I must say that a downhill that I always thought was super speedy and I always braked during, was no big deal. I guess I had a 3rd goal - not to look at my computer and I managed to not look.
I went 25:50 minutes, avg HR = 137, 7.27 miles, avg speed 17.3, max speed 30.3.

Will continue to hit all 3 goals everytime out and tomorrow I will hit some of the bigger climbs and decents.

WOD#2: 50 thrusters - 45# for time. Did 16, then 14, then 5, then 15 - these are hard.

Now my reward - James taylor/carole king concert tonight.

Swim and Squats

I swtiched Sat and Sunday so did Sunday's activities today:

WOD#1: 100x6 swim, 4 min rest - Times were: 1:47, 1:48, 1:48, 1:51**, 1:50, 1:48. Felt very strong in the water - my slowest time is when I tried to cut the rest time down - funny how that works. I also tried very hard to turn my brain off in the water and I guess I am a bit more efficient when I do this.

WOD#2: 1-1-1-1-1-1-1 backsquats: Weights used were: 85,95, 115, 125, 135, 145, 145

Run Row Circuit & some decisions

WOD: 400m run, 500m row - 3x thru @70%. 14:53 for time, avg HR 128, so I was right at 70%.

The running part was a test - my foot has been aggravated all week resulting in some pain up my left side. I will be calling my doctor on Monday, but 99% sure that I will be removing all impact activity out of my training for the next 6 weeks. I will sub rowing for the runs. I have also decided to only use my adizero running flats going forward. I used them today and so much more comfortable.

Second decision - stick w/my Tri Bike. I need to get aero all the time - that is step 1. Step 2, I need to ditch some of my bike TT for this week and do some decent practice. I need to be 'more' comfortable with the speed. So this weekend I will be going downhill over and over again. Using the brake less and less with each repeat downhill. I am also putting black hockey tape over my computer so I can't see the speed #.

LP here I come!

5k bike x2

WOD: 5k bike, 3 min rest, 5k bike - both at 80% effort. (did this on the trainer due to schedule and weather)
So this was my first real sweat post race. 1st 5k in 11:12, avg HR 135. 2nd 5k in 11:35 avg HR 141. Most of the time the HR was holding steady at 145 both times and stupid me assumed it was just 6 miles and had on a regular cotton Tshirt, mistake!

Day 4, foot still hurts quite a bit and I think some funny nerve stuff going on sending some intermitten pain up my left leg. It will go away I know. Just frustrating.

Circuit - repeat of Monday

3x thru @60% effort 15 reps each of: benchpress (45#), full pushups, KB swings (did 20# today vs. 15# Monday), pullups (did 110 on gravitron vs. 120 on Monday), supermans/situps, hip extensions. Did 15 reps all around today vs. 12 on Monday.
Massage yesterday made me feel almost just like after any hard workout. Hip flexors still sore and my foot hurts quite a bit.
Had I not gone to my final ortho visit the Friday before the race to hear the doctor tell me the foot is as good as it will be and work thru any pain, I may have panicked a bit on Sunday's run.

15K bike in recovery mode

15K bike at 60% effort. Avg HR = 114, did the 9.3 miles on the stationary bike in 26:07 minutes - if only I could translate that to the road - do I need to move back to FL where there are no hills - nope, too many old ladies driving :)

Body feels pretty good, the bike felt very nice on the legs and hip flexors.

Recovery WOD

My WOD: 3 rounds of 12-15 reps of each - benchpress, pushups, KB swing, pullups, GHD, hip extension - 60% effort.
Used 45# barbell for benchpress. Used 15# for KB and it felt like 1#, so light but got a good slow swing in. Full pushup, when lighter on the pullup weight (120#). Subbed superman and situps (12 of each) for GHD and used 50# on the hip extension machine.

All in all this set felt really really good.

Not sure if anyone else weighed themselves today, but I did just for fun and I am up 1.5lbs - just another stat I suppose.

Back PT was done before my WOD and it felt great.

Rev3 and the morning after

I finished and I cried as I cross the finish line.
Official results are: 7:06:06
Swim: 42:12
Bike: 3:53:40 (yuck, yuck and yuck)
Run: 2:22:47

I felt like I could have swam forever, was not winded and got into a great grove once I cleared the pack and had some room. (avg HR in the water was 148) So this race validated that my swim endurance is in tact and even if I shaved a few seconds off my 100s time in the pool, really doesn't matter - so no more worrying about the times in the water - I will only focus on effort level and ensuring I am pushing it as hard as I need to for the given workout.

Onto the bike - I honestly felt strong on the bike, my HR was so in control it was scary. Avg HR was 140 and hit a max of 168, probably on the first short steep hill. I took in a GU every 20 minutes/with water. Did my 2 salt tabs every hour. The first bike station was out of water - I was prepared to stop at a store or someones house if the 2nd station did not have water, but they had plenty and I refilled at both 2nd and 3rd stations. I kept steady up the 7.5 mile climb on Route 254. And I rode the brakes tons less than previous training rides on this course - clocked in at 35mph at one point - so I am getting better. My 'issue' is all about using my gears and knowing I can switch rings in a second if I had to - for most of the ride, I rode my small chain ring in anticipation of that huge hill coming and while the course was all big hills, rolling hills, I know I could have been in the big ring for a lot more than I was - not sure what my problem is. I also have confirmed riding aero is not something I like, not something I am comfortable with and will talk to Max about switching to my road bike - which is more comfortable. My back was really hurting on my ride (PT today)
I also forgot to grab my gloves and not sure if that is why my hands were completely numb on the ride - about 40 miles in I could hardly switch gears because I had no feeling in my hands. (hands still numb (only pinkies) this morning - just some nerves and I am sure it will go away soon.

The run - thankfully the first 1-2 miles was flat and down - my HR did not soar as I expected it to do. As others have said the course was very well stationed/supported and I am glad I opted to not take my fuel water belt. Continued with GU every 20, with water and salt every hour. The course was relentless - walked more than I wanted to, my 'healed' foot was hurting as was my left side as a result. I have to ditch my cushioned sneakers and transition completely to flats - have to do this before LP. The hills kept coming and coming - in hindsight, I could have not walked as much as I did and I know that.

I was hurting yesterday - felt a bit dizzy, but then finally was able to eat something 2 hrs after the race - had some good steak and chicken and a piece of paleo pecan pie I made ahead of time.
Forced myself to foam roll last night and was barely able to walk - left side felt very week. But today I feel tons better and only a bit sore/tight and feel as I do after a normal hard workout. My quads, hams feel fine, foot still hurts, but doctor said at my year checkup on Friday I need to just work through the pain.
Looking forward to a light workout, back PT and full body massage today.

20-20-20 and feeling naseous

After a rest day tomorrow and getting to bed early again (9), got to the gym around 9:15. Easy swim for 20 min (no watch, no HR monitor and it felt good to not be so obsessed with stats). Went upstairs to bike easy for 20, then did the run on the treadmill for 20. Overall felt as expected not bad, not great, but that is due to my body really being very tapered.

Will get to Quassy around 2.

And like Christina, I would take an occassional rain, but really don't want any thunderstorms, ugh.

Gametime!

2hrs later I am extremely nasueous and don't know why - I truly think it is the weather forecast which is silly since I can't control it.

8x200 run @75%

Other than the fact it was 100% humidity when I started and I was dripping, the legs felt great and these short intervals felt really good. Times varied between :48-1:07, the distances also varied from .12 - .14. Kept HR between 135-145.

My free case of Ironman Perform arrived today - won't be trying a bottle until next week, but generally I don't drink these things so my son is very happy thinking he can have all the bottles.

I am also very happy Ariel will be joining us at LP.

Lunch w/Helen

400m run, 21 KB swings, 12 pullups 3x thru at 70%. So I raced out of work so fast, when I got home I realized my HR watch was at work. Oh well, I put my Timex on and at least timed the workout. I definitely went easy, but after the first set, I did think I was breathing awfully hard. Total time was 10:55 and I checked my HR the old fashion way and it came in just about 140, so that was good.

Backsquats

I LOVE taper week
3-3-3-3-3 backsquats. Did 75#, got deep and it felt good.

Had a PT evaluation today for my back. It is all muscle related, isolated to one of the muscles on the side and probably triggered by my bike misfit. It has gotten so much better over the week and I had no pain when I rode w/my new bike adjustments this weekend. Heat a few times a day and stretches 2x per day. All good.

Feel asleep by 9:15 last night and plan to do the same this week.