Wednesday, July 9, 2014

Ironman Wisconsin Training Weeks 14 & 15


Week 14 - Build 1 Week 1
Monday, June 23 - Rest (Cubs game)
Tuesday, June 24 - 7.11 ME run
     Muscular Endurance Run, Time: 7:08 pm, 3x8 min intervals (9:17, 9:13, 8:39 min/mile pace) with 2 min easy between, Duration: 1:10:28, Pace: 9:55, Loc: Great Western Trail, Felt: Strong
Wednesday, June 25 - 2400yd Swim + 1.5 hr ME trainer ride
     SS+ME+AE swim, Time: 6:48 am, 6x50 descending WU, 4x350 Muscular endurance sets (1:35, 1:36, 1:37, 1:35), 600 swim zone 2, 100 kick, Duration: 44:27, Pace: 1:40/100yd, Loc: LA Fitness LZ, Felt: Good
     Muscular endurance ride, Time: 7:24 pm, 30 min WU, 3x7 ME interval at zone 4 w/ 3 min spin between, Duration: 1:33:07, Mileage: ~25, Loc: Home, Felt: Sweaty!
Thursday, June 26 - 50 min strength
     Jillian Michaels No More Trouble Zones DVD, Time: 9:06 pm, Duration: 50:34, Loc: Home, Felt: Wiped but the workout went okay
Friday, June 27 - Rest - picked up a bike and went to book club instead
Saturday, June 28 - Rest - my allergies were kicking my butt so I skipped my long run
Sunday, June 29 - 85.52 mi ride + 2600yd Swim
     Time: 8:23 am, Duration: 5:11:00, Speed: 16.5 mph, Loc: Glen Ellyn towards Dekalb, Felt: Headwind on the way out but felt good coming back in. I could have used more water and I need to start eating sooner. 
     Time: 6:50 pm, 550 WU, 6x50 hard, 200 kick, 200 pull, 1000 steady, 200 kick, 150 WD, Duration: 48:00, Pace: 1:40/100yd, Location: LA Fitness Glendale, Felt: Good

Totals - 6 sessions, 95.18 miles, 10.2 hours

  • 2 swims, 5000 yds, 1.5 hours
  • 2 rides, ~110 mi, 6.7 hours
  • 1 run, 7.11 mi, 1.2 hours
  • 1 strength, 0.8 hours


Week 15 - Build 1 Week 2 
Monday, June 30 - 55 min strength
     Jillian Michaels No More Trouble Zones DVD, Time: 6:30 pm, Duration: 55:00, Loc: Home, Felt: Hot!
Tuesday, July 1 - Rest
Wednesday, July 2 - Bike fitting
Thursday, July 3 - 2350yd swim
     Muscular Endurance swim, Time: 3:20 pm, 600 WU, 4x300 ME sets, 400 w/paddles, 150 WD, Duration: 44:56, Pace: 1:40/100yd, Loc: LA Fitness LZ, Felt: Good
Friday, July 4 - 32 mi ride w/ Matt
     Time: 11:46 am, Duration: 2:04:37, Speed: 15.4 mph, Loc: Cascade to Bernard Rd., Felt: Great!
Saturday, July 5 - Rest
Sunday, July 6 - 32.91 mi ride w/Matt
     Time: 10:20 am, Duration: 2:07:54, Speed: 15.4 mph, Loc: Cascade to Bernard Rd., Felt: Got a late start and disappointed with the distance I put in

Totals - 4 session, 66.02 miles, 5.9 hours

  • 1 swim, 2350 yds, 0.8 hours
  • 2 rides, 65 mi, 4.2 hours
  • 1 strength, 0.9 hours
Comments
  • I feel pretty satisfied with week 14.  Was it perfect? No. I should not have skipped the long run, but I think the rest day on Friday was warranted because I felt exhausted.  
  • My allergies are trying to kill me.  I think this might be the worst they've ever been.  My eyes itch so incredibly bad and the amount of allergy pills I am taking is astounding. I have a doctors appointment next week and I hope I can get some good solutions because the current method is not working.
  • My fiance moved in last Monday.  I took a few too many days off to enjoy my time with him and help organize his stuff.
  • I've been working too much again lately.  Tuesday I worked for 11 hours and that didn't leave me with any energy to train.
  • I finally went in for my bike fitting! It feels a little different but I am happy with the changes.  I think it will make for a more comfortable 112 mile ride. 
  • I am going to cut back on the trips I make to Cascade on the weekends. It is a struggle to get in workouts while I am there because I want to spend time with people.  Of course I say this when I have to travel to a wedding this coming weekend. 
  • We had our engagement pictures on Sunday. I am excited to see how they turned out! We were originally supposed to start pictures at 5 pm but the forecast wasn't great so we moved it up to 2:30.  That's part of the reason we cut the Sunday ride so short. That plus that we accidentally slept in way too late that morning. 
  • I'm feeling a little better about my training albeit not great.  This week is off to a better start! I just need to figure out how to get a long ride and run in this weekend as we will be in Des Moines for a wedding! 




Tuesday, June 24, 2014

Udder Century Ride

Last year, I participated in the Udder Century hosted by the McHenry County Bicycle Club.  I had a great time so I decided to sign up again this year.  

So on the first day of June I got up bright and early to load up my bike and pick up Kelly and make the drive out to Union, Illlinois for the ride.  It's good that Kelly lives so close to me because on the way to her house, I realized I forgot my aero water bottle and instead grabbed two regular bottles.  I only have one cage on Bessie the tri bike (I guess I still used to preparing to ride my roadie) so we made the short drive back to my house. 

The sign in process was quick as I had signed up in advance for the very affordable price of $27.25.  The volunteers provided me with my wristband, cue sheet, and map and sent me on my way.   We finally got started on our bikes around 8:30 am.  I had suggested to Kelly that we do the 62 mile ride and if we felt good we could go for the 75 mile ride.  We wouldn't have to decide until we were at the final rest stop if we wanted to do the loop for the 75 miles.

The ride to the first rest stop at about 18 miles went pretty flawlessly.  The wind was at our backs for the most part so we just cruised along.  We took it easy and chatted a lot while we pedaled away.

Once we arrived at the rest stop, we took a short break to refill our bottles and our stomachs.  I grabbed a few orange slices and a cookie! Maybe it's the heat or the fact that biking makes me very hungry but I love these chocolate chip cookies.

We got back on the road quickly and had a tailwind for the next few miles but once we turned off to do the 12 mile loop for the 62-miler things shifted quickly.  We had to go straight into the headwind for a bit and it was challenging.  Headwinds are a great mental challenge for me because I feel like I am working hard and I look down at my watch and I am going less than 15 mph.  But it is making me mentally stronger!

Around mile 42, we hit the next rest stop.  This stop had a selection of bagels and the wonderful volunteers prepared one for me with peanut butter. Of course I also had another cookie. Priorities. 


The weather was getting warm but Kelly and I both felt pretty good so we headed out for the 13 mile loop that was part of the 75 mile route.  The roads were a little rougher on this part and we had a headwind for the second half but it went well.  Plus that way we go to stop back in at the rest stop and eat another cookie.

Photo from Kelly
The final part of the ride was the 20 or so miles back to Union. This was also probably the hilliest part of the ride too, although not too hilly!  We got caught in a little bit of  a rainstorm but it probably only lasted about 5-10 minutes total.  The rain came down hard and it hurt a little bit but the rain did help cool down the air! It was a nice reprieve from the heat! 

We made it back to my car and changed shoes for our 15 minute transition run.  And ugh, my legs felt so dead.  I managed to run my 15 minutes but it sure was not pleasant. Part of the problem was that I was under-fueled (and maybe 3 cookies wasn't the best choice!).

Once our run was done we headed to the big pasta buffet! The buffet had salad, two kinds of noodles, two sauces, garlic bread and brownies.  I was pretty starved so I had a hefty serving of everything.  The food was good and I appreciate that the buffet is included in your registration cost. 

This is a great ride and I hope to participate again next year! Maybe I will actually go after that century then.

And just so you know what happens to my hair after it is in braids all day:

Monday, June 23, 2014

Ironman Wisconsin Training Weeks 11, 12, & 13

From Urban Dictionary.

Struggle Bus: used to metaphorically describe a difficult situation, as in hard schoolwork.

All aboard the struggle bus! 

I'm in the front seat of the struggle bus with this Ironman training.  I knew it would be hard. But I underestimated how hard it would be to get the workouts in.  Check out my workouts from the last few weeks. 


Week 11- Base 3 week 2
Monday, June 2 - Rest
Tuesday, June 3 - Rest
Wednesday, June 4 - 5.57 mi run + 1.5 mi open water swim
     Muscular Endurance Run, 2 x 5 minutes of intervals w/ HR ~180 bpm, Time: 4:53 pm, Duration: 53:36, Pace: 9:37 min/mile, Loc: Cuba Marsh FP, Felt: Good, took a long bit to get warmed up.
     Open water swim, Time: 6:37 pm, Duration: 51:40, Pace: 35:18 min/mile, Loc: Lake in the Hills, Felt: Swimming in the wetsuit is hard.
Thursday, June 5 - 21.84 mi bike
     Muscular Endurance Bike, 3 x 5 minutes of intervals Time: 5:43 pm, Duration: 1:17:35, Speed: 16.9 mph, Loc: Paul Douglas FP, Felt: Good, legs responded well when I pushed it
Friday, June 6 - Rest
Saturday, June 7 - 10.01 mi run
     Time; 7:39 am, Duration: 1:40:00, Pace: 9:59 min/mile, Loc: Cascade, Felt: so hot! but ended strong. Took a break around 7 to get more water at home.  Then I ran to the bank all sweaty-faced. 
Sunday, June 8 - 62.15 mi bike with Matt
     Time: 10:32 am, Duration: 4:18:37, Speed: 14.4 mph, Loc: Cascade to Peosta, Epworth, Farley and part of the way to Dyersville, Felt: Really strong even on the hills.  I think Matt was irritated with me though :/

Totals - 5 sessions - 101.06 miles, 9 hours
  • 1 swim, 1.5 miles, 0.85 hours
  • 2 bikes, 83.99 miles, 5.6 hours
  • 2 runs, 15.58 miles, 2.6 hours

Week 12 - Base 3 week 3
Monday, June 9 - YogaSculpt
     Time: 7:00 pm, Duration: 1:00:00, Loc: CorePower Elmhurst, Felt: this class was harder than I thought it would be. I'm sad that my month of unlimited classes is over
Tuesday, June 10 - Rest
Wednesday, June 11 - 22.05 mile ride with Kelly
     Time: 5:47 pm, Duration: 1:23:48, Speed: 15.8 mph, Loc: Paul Douglas FP, Felt: Good
Thursday, June 12 - Rest/Travel
Friday, June 13 - 87.58 mi ride + 1.75 mile transition run + Walk with my mom
     Time: 8:20 am, Duration: 5:45:09, Speed: 15.2 mph, Loc: Cascade to Maquoketa Caves and around, Felt: Headwind was tough but laid down some good lap times on the way back in
     Time: 2:41 pm, Duration: 15:48, Pace: 9:03 min/mi, Loc: Cascade, Felt: took a short break after the bike ride to put in some laundry  and drop my car off, but my legs felt great!
     Time: 3:45 pm, Walked and did errands with my mom! I spend like the whole day working out
Saturday, June 14 - Rest - golfed with my dad
Sunday, June 15 - Rest

Totals - 4 sessions, 111.37 miles, 9.4 hours
  • No swims
  • 2 rides, 109.63 miles, 7.1 hours
  • 1 run, 1.75 miles, .25 hours
  • 1 yoga session. 1 hour

Week 13 - Base 3 recovery
Monday, June 16 - 28.68 mi ride with Kelly
     Time: 6:01 pm, Duration: 1:45:19, Speed: 16.3 mph, Loc: Paul Douglas FP, Felt: Kelly is leaving me and I'm so sad
Tuesday, June 17 - Rest
Wednesday, June 18 - Rest
Thursday, June 19 - Softball game
Friday, June 20 - 1600yd swim
     Time: 4:06 pm, Duration: 30:55, Pace: 1:41 min/100yd, Loc: LA Fitness, 550 WU, 4x100 hard, 200 kick 300 swim, 150 WD
Saturday, June 21 - 53.23 mi bike with Laura
     Time: 10:40 am, Duration: 3:26:53, Speed: 15.4 mph, Loc: Home to St. Charles, Geneva and back. Felt: I got us lost. Like added 15 extra miles lost.  Oops.
Sunday, June 22 - 5.05 mi run with Laura + 3000yd swim
     Time: 10:16 am, Duration: 48:01, Pace: 9:31 min/mi, Loc: Great Western Trail, Felt: ran a little harder than I should have but felt good
     Time: 6:02 pm, Duration: 1:02:36, Pace: 1:43 min/100 yd, Loc: LA Fitness Glendale Heights, Felt: fairly smooth

Totals - 5 sessions, 89.57 miles, 7.6 hours
  • 2 swims, 4600 yds, 1.6 hours
  • 2 rides, 81. 91 miles, 5.2 hours
  • 1 run, 5.05 miles, 0.8 hours
 Comments:
  • It was very difficult to write this and be honest. Especially with myself.  I am not doing enough training.  I'm struggling.  I am very overwhelmed with training and work and stuff going on in my personal life and it is getting the better of me. I'll have to write an entire post about balancing life and Ironman training. 
  • I need to start saying "no" to other social things.  I told myself that Ironman would be a priority and I need to make it so.  
  • I got attacked by a red-winged blackbird on both my long rides in week 11 & 12.  They actually hit my helmet! It scared the crap out of me.  I guess it is another reason to always wear a helmet while you are riding.  I really hate those bastard birds. 
  • The workouts that I am doing feel good which is promising.  I got a new PDR on the bike with the 87.5 mile ride.   The headwind on part of the way back home was killer but the last 5 miles still went well (and those 5 miles are filled with big climbs!)
  • This week begins the build 1 phase of the training plan.  The workouts are getting more intense.  I am going to bribe myself with a new outfit for engagement pictures if I get all the training sessions in this week. 

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