Thursday, July 19, 2018

IMLP Training Week 19-22

Week 19 - Build 2 Week 1
Monday, June 4 - Rest
Tuesday, June 5 - 7.2 mi run w/ Holly
     Time: 6:21pm, Duration: 1:11:06, Avg Pace: 9:52, Loc: Hastings Lake FP, ME Run 3x8min Z3 with 2 min recoveries (paces: 8:31, 8:24, 8:29), Felt: okay
Wednesday, June 6 - 25 mi indoor ride
     Time: 7:41pm, Duration: 1:36:39, Avg Speed: 15.5, Loc: indoor trainer, ME ride with 25min WU, 5x6min in Z4 "hill" with 3min recoveries, Felt: okay, had a really long day at work
Thursday, June 7 - 2650yd swim16 mi indoor bike
     Time: 6:09pm, Duration: 52:31, Pace: 1:59, Loc: Lake Andrea, Pleasant Prairie OPEN WATER!, Felt: good, felt fine swimming without a wetsuit and water was comfortable 
     Time: 8:58pm, Duration: 1:04:23, Avg Speed: 14.9, Loc: indoor trainer, easy ride, Felt: tired, ready for bed
Friday, June 8 - 6.5 mi run w/ Holly
     Time: 6:41pm, Duration: 1:07:42, Avg Pace: 10:26, Loc: to Sun Lake FP, easy run, Felt: glad once I was out there but legs were tired
Saturday, June 9 - Rest mini-race taper
Sunday, June 10 - Ironman 70.3 Wisconsin
     Time: 8:22am, Duration: 6:14:26, Loc: Madison, WI, Felt: really strong on the run (full report to come)

Totals - 11 sessions, 126.2 miles, 12:11:03
  • 2 swims, 4866 yards, 1:37
  • 3 bikes, 96.3 miles, 6:02
  • 3 runs, 26.7 miles, 4:19

Week 20 - Build 2 Week 2
Monday, June 11 - Rest
Tuesday, June 12 - Rest
Wednesday, June 13 - 7.4 mi run w/ Holly
     Time: 7:19pm, Duration: 1:14:58, Pace: 10:07, Loc: Grant Woods FP, ME run with 4x8:00 in Z3 (paces: 8:45, 8:33, 8:29, 9:03) with 2 min recoveries, Felt: legs still fatigued yet from Saturday
Thursday, June 14 - Rest
Friday, June 15 - 20 mi indoor bike
    Time: 7:19am, Duration: 1:19:29, Avg Speed: 15.1, Loc: Indoor trainer, Me ride with 4x7min at Z4 "hill" with 3:30 recoveries, Felt: legs are finally coming around
Saturday, June 16 - 22.6 mi ride with Matt, Ben and Kyleen
     Time: 7:25am, Duration: 1:32:06, Speed: 14.7, Loc: Door County, Felt: disappointed with the weather that made us cut our ride short, also freezing
Sunday, June 17 - 41.5 mi bike
     Time: 6:19am, Duration: 2:32:15, Speed: 16.4, Loc: Door County, WI, Felt: good,very humid already

Totals - 4 activities, 91.58 miles, 6:38:47
  • 3 bikes, 84.2 miles, 5:24
  • 1 run, 7.4 miles, 1:15

Week 21 - Build 2 Week 3 
Monday, June 18 - Rest
Tuesday, June 19 - 25 mi bike
     Time: 9:15pm, Duration: 1:43:52, Speed: 14.5, Loc: indoor trainer, ME ride with 5x8 min in Z4 "hill" with 4 min recoveries, Felt: intervals felt very tough
Wednesday, June 20 - 7.5 mi run w/ Holly
     Time: 7:19pm, Duration: 1:12:28, Pace: 9:39, Loc: to Sun Lake FP, ME run with 6 sets of 30s strides, 4x8 min in Z3 (paces - 8:35, 8:22, 8:50, 8:38), Felt: good! intervals felt comfortable
Thursday, June 21 - 18 mi bike
     Time: 8:12pm, Duration: 1:15:52, Speed: 14.2, Loc: indoor trainer, Felt: easy ride, fine glad for recovery day
Friday, June 22 - 2800yd swim
     Time: 4:15pm, Duration: 51:56, Pace: 1:44, Loc: LHFC pool, (500 WU, 4x300 hard intervals @ 5:20, 100 kick, 1000 moderate), Felt: intervals finally feeling faster
Saturday, June 23 -100 mi bike with Matt + 2.15 mi transition run with Holly
    Time: 8:51am, Duration : 6:33:32, Speed: 15.3, Loc: Cascade to Caves and back, then to Timberline, Epworth, Fillmore and back, Felt: good! glad to get in 100!
     Time: 4:45pm, Duration: 20:04, Pace: 9:20, Loc: around Cascade, Felt: nice, light rain felt really good, legs felt surprisingly good
Sunday, June 24 - Rest

Totals - 6 activities, 154.57 miles, 11:57:43
  • 1 swim, 2800 yds, 0:52
  • 3 bikes, 143.3 miles, 9:33
  • 2 runs, 9.6 miles, 1:33

Week 22 - Build 2 Week 4

Monday, June 25 - 7.5 mi run with Holly (and Matt biking)
     Time: 7:34pm, Duration: 1:10:50, Pace: 9:27, Loc: Sun Lake FP, ME run with 30sec strides and 4x8min in Z3 with 2min recoveries (paces - 8:20, 8:25, 8:28, 8:17), Felt: last interval was so tough, glad to get this one done
Tuesday, June 26 - 16 mi bike
     Time: 9:15pm, Duration: 1:06:57, Speed: 14.3, Loc: indoor trainer, easy ride, Felt: legs felt rough from Monday's run, decided to skip the hard bike and do an easy recovery ride
Wednesday, June 27 -  6.1 mi run w/ Holly (and Matt biking)
     Time: 8:09pm, Duration: 1:00:23, Pace: 9:53, Loc: Sun Lake FP, easy run, Felt: good, glad for and easy day
Thursday, June 28 - 28 mi bike
     Time: 6:57pm, Duration: 1:37:37, Speed: 17.3, Loc: OUTSIDE! house to past Trevor, Felt: harder ride, but felt great! got the legs burning a little bit! loved riding outside
Friday, June 29 - 3000yd swim
     Time: 4:10pm, Duration: 59:32, Pace: 1:42, Loc: LHFC pool, (500 WU, 100 kick, 6x300 hardi intervals on 5:20, 100 kick, 2x200 pull, 100WD), Felt: feeling faster
Saturday, June 30 - 100 mi bike
    Time: 8:35am, Duration: 6:31:50, Speed: 15.3, Loc: Cascade to Caves and back, then to Epworth, Farley and back, Felt: like a million degrees, but managed okay, Matt had to bag out due to heat exhaustion 
Sunday, July 1 - 6.5 mi run
     Time: 8:13pm, Duration: 1:06:51, Pace: 10:17, Loc: to Sun Lake FP, easy run, Felt: waited all day to run to avoid the heat and it was still so hot, legs felt tired but ran okay

Totals - 7 activities, 165.9 miles, 13:34
  • 1 swim, 3000 yds, 1:00
  • 3 bikes, 144.1 miles, 9:16
  • 3 runs, 20.1 miles, 3:18

Total for this cycle
  • 26 swims, 48916 yds, 17:00
  • 50 rides, 1402.9 mi, 93:38
  • 53 runs, 330.2 mi, 54:41
  • 7 strength, 6:15

  • I know this training was over a month ago but I want to record it for my own records, so here you go. 
  • Pretty much got kicked out of the lake during my open water swim.  It took a super long time to get in through the gate - they took everyone's name address, phone number and email one person at a time.  It was so frustrating!  
  • Since we recently moved and packed up so much of our stuff, I could not find my wetsuit.  I ended up doing my open water swim and the half Ironman without it.  I swim fine without it but it definitely helps me go faster!  Good news is we finally found it!
  • The Door County century ride we had planned for Saturday June 16 was a bust.  The forecast called for some light rains in the morning and then it was supposed to blow over and be a nice day.  Instead what happened was the storm cell just sat over the Door County Peninsula and rained and rained.  It was pouring which made biking really hard - we could barely even see, and then we were soaking wet and freezing. We cried uncle and Ben's mom ended up coming to pick us up.  Which is good because later I heard that it hailed and also like blew away an aid station. I'm not that hardcore.
  • After a relatively cool start to summer training the heat sure picked up late June.  It wasn't great, but I am glad I did get some heat training in.  During the last 100 miler on the bike, it was about 95 degrees and Matt had to call it quits due to the heat.  He was pretty disappointed but he had not been out much in the heat yet and it takes time to acclimate! 

Friday, June 8, 2018

Five Things Friday

1. We've been in the home-buying process for a while now and it is really starting to be no fun.  Sigh.  We've put offers in on 2 places and didn't get either of them.  It is definitely a seller's market right now where we are looking.  The last house we offered on had 5 offers in 3 days.  It's hard to compete. And we've probably only looked at about a dozen or so houses in 6 months as that is just all there is in our area.
2. I made this awesome deer "crafgan" for my nephew.  It is corner-to-corner crochet which I have never done before (pattern here).  Now, we just wait for our nephew to make his grand entrance! He was due last Saturday, but I guess he is comfortable waiting ;)

3.  My mom made a special treat when I was visiting a few weekends ago - morel mushrooms.  We had to split the slim pickings between 3 people so this was my serving.  Still delicious! 

4. I'm racing my first triathlon of the season on Sunday - Ironman 70.3 Madison.  I am bib 691 if  you want to follow along.  This is my tune up race before IMLP! I am excited to race again.  I am not tapering for this race so I am not expecting a PR (and I heard the bike course is hella-hard!). 

5. I am experiencing one of the hazards of moving: I can't find something I know I had before the move. This time it is my wetsuit. Which stinks because see point 4.  Matt is going to look through our stored stuff today after work so hopefully he finds it. 

Thursday, June 7, 2018

IMLP Training Week 16-18

Week 16 - Build 1 Week 2 
Monday, May 14 - Rest
Tuesday, May 15 - 6.75mi run with Holly & Matt
     Time: 7:05pm, Duration: 1:06:58, Avg Pace: 9:55, Loc: Grant Woods FP, ME run with 4x8min @ Z3 pace with 3:00 recoveries (paces: 9:06, 8:48, 9:04, 9:14), Felt: legs sstill heavy from the weekend, Z3 pace felt incredibly hard
Wednesday, May 16 - 25 mi indoor bike 
     Time: 6:55pm, Duration: 1:43:44, Avg Speed: 14.5, Loc: indoor trainer, ME ride with 5x7min in Z4 "hill" with 2:30 recoveries, Felt: legs still heavy, intervals were really hard
Thursday, May 17 - 6.75 mi run with Holly
     Time: 7:13pm, Duration: 1:03:57, Avg Pace: 9:28, Loc: Sun Lake FP, easy run, Felt: legs finally came around, felt good, kept pace easy, let Holly pull me around to chase Matt ;) 
Friday, May 18 - Rest
Saturday, May 19 - Rest
Sunday, May 20 - BIG DAY 3100yd swim + 36 mi indoor bike + 9 mi run w/ Holly + 15 mi indoor bike
     Time: 8:53am, Duration: 1:00:45, Avg Pace: 1:54, Loc: LHFC pool, (500WU, 2x1000 moderate, 600 moderate), Felt: fine     
     Time: 3:45pm, Duration: 2:41:42, Avg Speed: 13.4, Loc: indoor trainer, Felt: boring riding indoors
     Time: 6:42pm, Duration: 1:30:23, Avg Pace: 10:02, Loc: to Sun Lake FP, Felt: good, nice & cool temps
     Time: 8:30pm, Duration: 1:02:45, Avg Speed: 14.5, Loc: Indoor trainer, Felt: tired

Totals - 7 sessions, 100.4 miles, 10:10:14
  • 1 swim, 3100 yds, 1:00
  • 3 rides, 76.1 mi, 5:28
  • 3 runs, 22.5 mi,  3:41

Week 17 - Build 1 Week 3
Monday, May 21 - Rest
Tuesday, May 22 - 7 mi run with Holly
     Time: 6:55pm, Duration: 1:07:59, Avg Pace: 9:43, Loc: to Sun Lake FP, ME run with 4x8min Z3 intervals w/ 2:30 recoveries, Felt: okay, intervals were tough, legs still a bit tired 
Wednesday, May 23 - 29 mile indoor bike
     Time: 9:14pm, Duration: 1:49:33 Avg Speed: 15.9, Loc: indoor trainer, ME ride with 6x8min in Z4 "hills" with 4:00 recoveries, Felt: hard to get to Z4 heart rate 
Thursday, May 24 - 6.2 mi run w/ Holly and Matt on bike
     Time: 7:01pm, Duration: 1:00:09, Avg Pace: 9:42, Loc: Sun Lake FP, easy run, Felt: really good, legs finally feel recovered
Friday, May 25 - 16 mi indoor bike + 2300 yd swim
     Time: 6:05am, Duration: 1:02:18, Avg Speed: 15.4, Loc: indoor trainer, Felt: good, kept it easy
     Time: 2:40pm, Duration: 46:24, Avg Pace: 1:46, Loc: LHFC pool, (500WU, 300 drill, 4x300 moderate, 300WD), Felt: good
Saturday, May 26 - 84 mi bike ride (estimated, first 50 w/ Matt) Part 1 and 2 (watch ran out of battery so used my phone)
     Time: 10:22am, Duration: 5:26:08, Avg Speed: 15.3, Loc: Cascade to Caves, then Timberline, then towards Epworth, Felt: HOT! glad to get in a long ride
Sunday, May 27 - 7 mi run
     Time: 8:16am, Duration: 1:15:21, Avg Pace: 10:44 Loc: Cascade, Felt: hot & humid and legs were not having it  

Totals - 8 sessions, 149.4 miles, 12:27:52
  • 1 swim, 2300 yds, 0:46
  • 3 rides, 129.0 mi, 8:18
  • 3 runs, 20.2 mi,  3:24

Week 18 - Build 1 Week 4 Recovery Week! 
Monday, May 28 - Rest
Tuesday, May 29 - 4 mi run w/ Holly
     Time: 7:04pm, Duration: 43:41, Avg Pace: 10:57, Loc: around Lake Villa, easy run, Felt: tired, glad for any easy run  
Wednesday, May 30 - 11.3 mi indoor ride
     Time: 8:19pm, Duration: 53:28 Avg Speed: 12.6, Loc: indoor trainer, easy ride, Felt: legs tired
Thursday, May 31 - 4.5 mi run w/ Holly and Matt on bike + 2200 yd swim 
     Time: 7:08pm, Duration: 45:35, Avg Pace: 10:07, Loc: Sun Lake FP, easy run, Felt: legs coming around 
     Time: 9:09pm, Duration: 42:58, Avg Pace: 1:45, Loc: LHFC pool, (500WU, 500 down the ladder, 100WD), Felt: good!
Friday, June 1 - 1700 yd swim 
     Time: 5:03pm, Duration: 34:18, Avg Pace: 1:48, Loc: LHFC pool, (500WU, 5x100 hard, 200pull, 200 drill, 200 moderate, 100WD), Felt: tired today
 Saturday, June 2 - 15 mi run (first 4 w/ Holly)
     Time: 11:06am, Duration: 2:34:39, Avg Pace: 10:18, Loc: Cascade, Felt: okay, a little warm, legs struggled a bit in the middle miles but glad to get a long run in 
Sunday, June 3 - 30 mi indoor ride + 1 mi transition run 
     Time: 7:47pm, Duration: 2:05:32, Avg Speed: 14.3, Loc: indoor trainer, Felt: tired from weekend 

Totals - 8 sessions, 68.0 miles, 8:32:12

  • 2 swim, 3900 yds, 1:17
  • 2 rides, 41.3 mi, 2:59
  • 4 runs, 24.5 mi, 4:16
Total for this cycle
  • 22 swims, 38250 yds, 13:31
  • 38 rides, 935.0 mi, 63:23
  • 44 runs, 266.4 mi, 44:16
  • 7 strength, 6:15

  • I need to focus on prioritizing Ironman training for these last few weeks before the race. I'm not going to whine about how busy I am because everyone is busy and obviously I have a lot more responsibilities than just Ironman training -- hello, job that actually pays for my hobbies.  But my social commitments will need to be limited from here on it.  Let's not talk about how I haven't made time to clean my house in forever though (seriously, no one is allowed to visit the disaster zone). 
  • The weather has been quite unpredictable. One Sunday it is 50 and cold and windy and the next it is 90 and sweltering.  Certainly makes training outside interesting.  I do wish it would get warm and stay warm so I can acclimate to the hotter weather in case it is hot on race day.
  • I don't mind the cooler weather too much though because I can still run with Holly! She doesn't appreciate temps above about 75 degrees.  If the run is short enough she will still go, we just take plenty of rest stops for water breaks and resting in the shade. 
  • We've been going on family bike rides/runs at our nearby forest preserve.  Matt rides his bike around the loop while Holly and I run.  Holly loves it and each time we see Matt we have to chase him which is fun for me because she runs really fast and just pulls me along.
  • Thank goodness for rest weeks because the fatigue was starting to get to me. I really enjoyed only running 4 miles for my weekday runs.
  • I've noticed a pattern that every week on Tuesdays, I write that my legs feel heavy.  Not surprising since the weekends usually include a lot of training, it just makes running intervals difficult.  I've thought about moving those runs to Thursday but I think it would only make the following weekend long runs and bikes worse. 
  • I'm happy with how things are going but I am still anxious about how the race will go.   That's me during Ironman training though. 
  • 45 days to go.  Eek!
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