WEEK # 14 - Summary

WEEK # 14   - Total Distance/Time  - (2 Weeks till IMWI)

Swim = 1,500 mts (35 min)

Bike = 81 miles (4.6 hrs)

Run = 27.2 miles (3.8 hrs)

CrossFit = 3 WODs (1.5 hr) 

TOTAL =  10.5 Hours    

And we're getting closer and closer… 2 WEEKS !!!!  Well, this week didn’t feel as hard.  I’ve backed off on the intensity a bit and my body is starting to feel rested. I did have a great long run (16 miles), 100% in control. I am very excited to do this thing... It appears that we have all logistics checked: plane tickets, hotel & car reservations, equipment, etc, etc… a lot going on but nothing so far is new to us. Except the bike shipping thing. We went with TriBike Transport, so after dropping off our bike in Orlando this week, we should receive it fully assembled in WI. There will be no break down or assembly. I need to start studying the course more. I’d like to know what to expect, especially on the bike.
Race Tracking: I'll be carrying a GPS device and you can track me live. I'll post details later !

SWIM:
My local pool was closed for the week, so it wasn’t as convenient to get the workouts in. I was able to do about a mile in a 50-meter pool. WOW that hurt. I really missed the walls. But def good IM training.

BIKE:
Got another hilly ride around Clermont (60+ miles)… This time I did a 10k run after.  The ride was at race simulation (easy & steady uphills - on the saddle  the whole time, low HR, etc)  felt great!

RUN:
HUGE week and peak run.  3 sessions:
A few repeats on my local bridge in the middle of the heat! Wayyyy too HOT.
A 16-mile run: Felt great here. My intention was to keep my HR low and in control. I achieved that!!!  I just hope I will feel as good during the race after the 112 hilly bike warm up.
10k run off the 60-mile bike.  Hard to keep low HR after the bike, in 90ºF weather, plus hills...  I felt pretty good tho !

WODs:
Got 3 sessions this week. Cleans and Front Squats were the strength. Felt pretty good doing them. The WODs were tough as usual, but a  lot of fun. The Crossfit box (CFE) is booming.. and there are so many people trying it out. It makes it that much fun !!!!

IM Foundation:

SO CLOSE TO MY GOAL !!!!
AGAIN...Thank you ALL for your kind donations..

Help me reach my goal HERE

Week #13 - Summary

WEEK # 13   - Total Distance/Time  - (3 Weeks till IMWI)

Swim = 9,520 yds (2.3 hrs)

Bike = 133 miles (7.7 hrs)

Run = 20.25 miles (3.1 hrs)

CrossFit = 2 WODs (1 hr) 

TOTAL =  14.1 Hours    

HUGE WEEK ! This week I did 2 "key" workouts. A 100 mile ride in the hills around Clermont and a 14 mile run (in separate days).  They were both done at an IM race simulation pace.  The combination of this 2 workouts brought my total training time to 14 hours this week, biggest one yet!  I felt pretty good and in control.  

We're down to 21 days until the gun goes off ! Hard to believe it has been almost a year since my 2 crazy friends and co-workers signed up for this event.  I'm very excited! I feel great in all 3 sports and it will be just a matter of putting them together on race day. 


SWIM:
With a few "race pace/race distance" simulation sessions I've gained confidence on it. My goal was to pick a smooth pace where I felt comfortable and efficient to move on to the bike... I think I found it!
A group of us did an OW swim. I was practicing with the wetsuit. I felt good & smooth but it got hot pretty quick.  Also, neck chafing.. Need to load up on bodyglide more...

BIKE:

I did 2 sessions. A Hammerfest route tempo and a Century in Clermont. Felt pretty good. I can't lie though, my legs were tired even after "taking it easy" during the ride. You really can't fool those hills.

RUN:

Did a 14-mile IM suffle run, trying to keep a low HR and good form. It would be great if I can keep this pace during race day!!!  Also, did a few 400m sprints barefoot on a soccer field with a couple tri-geeks. 

WODs:

I did 2 pretty tough WODs... It was a blast !  Front Squats were the strength exercise for this week


IM Foundation:

AGAIN...Thank you ALL for your kind donations.  Every contribution counts....

Help me reach my goal HERE

OW Swim from the NEST
Me, Chris, Brian, Jeff, Heather, Mark

Got my uniform!!!!  Very comfortable and SWEET !

Week #12 - Summary

WEEK # 12   - Total Distance/Time  - (4 Weeks till IMWI)

Swim = 9,720 yds (2.4 hrs)

Bike = 54.6 miles (2.7 hrs)

Run = 8.3 miles (1.4 hrs)

CrossFit = 2 WODs (1 hrs) 

TOTAL =  7.5 Hours    

Recovery Week !!!  I've backed down on Olympic Games watching, which means, more sleep.  As for training, with the exception of swimming, I took a "break" in all other activities. My legs are happy as they were pretty sore and beat up from last week. I did some rolling with the Trigger Point foam roller and some stretching. Also got a massage and took an Epson salt bath. Ready to tackle next week. What’s left, really, is 3 weeks of training, 1 of traveling, then GO TIME ! I've been trying to be a bit more careful with the diet. More “Paleo” with the occasional treats.  I don’t allow my body to feel hungry though. I just try to give the right foods… at least for the next 4 weeks... Then, celebrate with cheese curds in Madison after crossing the finish line!!!

SWIM:

Yesss! As boring as it sounds, I finally talked myself into doing a 2000 yds non-stop swim. I was able to be comfortable at a pace no too far off my 2010 'swim shape'. I finished in about 27 minutes (1:21.5 / 100yd pace).   I’m feeling comfortable again!  I did 2 races with wetsuit earlier this year and I HATED it. It feels so restrictive in my upper body and my legs feel way to high and can’t even kick. I wanted to buy a new one for IMWI. But I just couldn't pull the trigger. They’re just too expensive and I didn’t want to take the time to research them.  So, I’ve decided to train with my current wetsuit and get used to it. If I can get 3 or 4 wetsuit swims before IMWI I should be OK… If not, I’ll go without a wetsuit.  My first wetsuit training swim was a 2-miler in the Indian River Lagoon. I felt pretty good and the suit wasn't uncomfortable. I tried not to let the Brian the Lumberjack go (he's gotten pretty strong). 2 or 3 more swims like this and I should have the confidence I want for the 2.4miles @ WI.

BIKE:

It was an easy recovery week on the bike. I did 2 sessions and felt GREAT on both. I’m feeling stronger. Next week I’ll be challenging myself in the hills around Clermont for 100 miles. Looking forward to that

Here is the 35 mile ride afer the 2 mile wetsuit swim.

RUN:

Fun week. Speed session was barefoot in a soccer field. I did 200mts sprints. Being barefoot and running fast (for me) was a lot of fun.  I also did 2 x 2 mile repeats in my local bridge where I’ve been doing most of my “hill” training. I tried out my new shoes (Nike LunarGlide +3). They felt good.  The bridge workout was pretty tough. Jeff “Seabiscuit” joined me, but he dominated that session. He had the Newton’s on so it’s a bit of an un-fair advantage. I have my longest run of 16 miles in 2 weeks. Let’s see how it goes !

WODs:

Just did 2 WODs during this “Recovery Week”.  Went light on the weights. Felt pretty good.


IM Foundation:

Thank you ALL for your kind donations.  Every contribution counts....

Help me reach my goal HERE

Got my 80's tri outfit on !!! 

12 minute ice bath - You should try it !!!

Week #11 - Summary

WEEK # 11   - Total Distance/Time  - (5 Weeks till IMWI)

Swim = 4,400 yds (1.1 hrs)

Bike = 132.1 miles (7.1 hrs)

Run = 18.5 miles (2.5 hrs)

CrossFit = 3 WODs (1.5 hrs) 

TOTAL =  12.2 Hours    

HUGE training week. I ended up making up a bike and run session that I missed last week into this week.  I'm a bit tired now... between staying up late watching the Olympics, and the increase of training volume I'm ready for a REST Week.. and guess what?  It starts tomorrow.  My last rest week for this training program is coming up !!!

I'n the upcoming weeks I have planned a 100mile Bike (longest of plan) and a 16 mile Run (longest of plan)
IMWI is coming tooooo fast !  I'm pretty excited...   By the way, I got my BIB number...

BIB # 1422

SWIM:
I can't believe with 5 weeks to go, I haven't found my typical "comfort" pace yet.  For the next few weeks I'll try to add a third swim (per week) to work on technique and distance per stroke. Perhaps watching the Olympics made me a faster swimmer... we'll see.

BIKE
It was a big week. I'm feeling pretty good on the bike now. I'm able to push harder (HR) than before, and muscles are getting used to that. YEAH!

The make up ride from last week was a double Hammerfest TT (solo ride).  The second one was 14 seconds faster, but it took a much GREATER effort.

Hammerfest TT (1st)

Hammerfest TT (2nd)

Did a post WOD ride with the Goat. I was able to push pretty hard heading south into a head wind. Spy on the ride HERE

The last ride was 3 x 15mile TT.  That was torture. Thanks Goat for being there again!!!


RUN
Did 2 runs. A Bridge Tempo to keep it interesting, and a 14 mile run (my longest yet) after a 5mile Bike warmup.  The 14 miler took a much greater effort than I wanted to keep it under 8min/mile. I was being followed by Paparazzi during the last 6 miles. Thank you Shelby for the support !

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