Thursday, June 30, 2011....Long run # 2 done

Well on the backside of a 48 hour shift here at the fire department.  Not a bad night a few trauma's here and there and got to see Engine 4 a couple of times.

Up at 0315 for some coffee and pre run snack.  Then to the treadmill I ventured.  Today brought a long run and it actually went better than expected. 

Total time was 1:50 and that brought me 14.4 miles.  Hit all paces but really struggled with the last 15 min MP so I broke it into three 5 minute intervals with 1 min of EP and nailed them. 

There will be some serious stretching and rolling today to get me ready for the 4 hour bike with FTP's and a brick run on Friday.

On another note my race weight for 9/11/11 is 145.  Currently handing around 153-155.  Can't seem to eat enought by metabolism is out of control.  Lots of protein today after yesterday's day/night of crap.

Have a great day.

Great morning run and chest workout

Well today and tomorrow brings a 48 shift at the fire station.  After Saturday all my paybacks are done and then they start paying me back.  I have a majority of July off and all of December so my time is coming and I cant wait.  December 2-December 10 I will be in Negril, Jamaica soaking up the rays.  On December 3rd the twin dynamic duo power and I are running the Jamaica Marathon but after that it is game on. 

This am brought a 4 mile run.  Minimal right hip tightness so I just let loose and didnt bother looking at the watch until I was home.  27:22 was the time so very happy with the mile splits.  Came in to the station early to lift.  Great chest workout followed by 35 minutes of Yoga, stretching, and foam rolling.  Will continue to stretch throughout the day and use the tennis ball to relieve a few tight spots.

Tomorrow morning I have a 1 hour and 50 min run.  Being at the station this will all be done on the treadmill.  We moved our treadmill to a front room area in the station and placed a TV in there so we can workout whenever.  So while everyone else is sleeping I will be striding away.  After this we have 7 long runs left.  They appear to go up by ten minutes every week and top out at 2:30.  I will try and make a three hour run out of one of them.  Need to run my yearly course from the Colfax Fire Department, through Mitchellville, and onward to Altoona. 

Friday brings a 4 hour bike and a brick run:

BikeWU: 20-30' @ 65-70%/z1-2/Easy (150-162 watts)MS:
2 x 15' (5') @ FT/z4-5, 10' Easy.-----oh yesssssss (220-231 watts)4 x 15' (2') @ 80-85%/z3 (185-196 watts)Remainder of ride time is @75-80%/z2, in the aerobars, practicing steady riding: no surges, constant power, etc.
WD: 10' Easy spin.

Run
z1/LRP out-8:30 pace
z2/MP back-7:20 pace30 min total

Saturday will be a day of Yoga and stretching only

Sunday brings a nice ABP (always be pushing) 3 hour ride to Monroe, IA and around.
WU: 20-30' @ 65-70%/z1-2/Easy
MS: Spend as much time @ 80-85%/z3 as possible. Take short recoveries as needed (eat, drink, etc), otherwise it's time to work!
WD: 10' Easy spin.

I have a FTP test coming up in the next couple of weeks and see a moderate bump coming.  Would like to be at 250 before 9/11/11 (Ironman Wisconsin).  I am going to challenge myself the next FTP and say it will be 240 from the current 231.

vDOT test also coming up.  I am currently at 49 and would like to be at 52 before Wisc.  Feel like I can be at 50 for sure this next test.  The vDOT is where we get our training paces from.  I have been running now for 15 years and have completed 16 marathons and have to say the vDOT is the best training tool out there and wish I had known about it then.  For my Marathon in Wisc I will be running the first 6 miles at my EP, then miles 6-18 at MP and mile 18-26.2 just put my head down and get it done.  Would like to have my marathon completed in 3:45-4:00 hours.  That is a challenge to myself. 

Ironman Moo 9/11/11

Well my family, friends, and well.........Wishing each of you a great HUMP day.

Post workout numbers

The swim went well.  Was hitting the 100's in 1:27-1:30 today.  Todays workout though consisted of 200's in a ladder form.  Felt a little tugging at the right hip.  That is my warning to BACK THE HELL OFF some or my ITB is going to come on full blast. 

Came home changed and went for the scheduled 1:20 bike ride with FTP's.

• 1st FTP was at an IF .97
• 2nd FTP was at an IF .94
• 3rd FTP was at an IF of .88 (not good)

Therefore since I was not able to come close on the third FTP and I really felt myself struggling I cut the remainder of the FTP a couple minutes short and decided just to ABP (always be pushing.....just ride along.)

Skipping the brick run and only swimming tomorrow.  Will see how the hip feels Thursday for the scheduled one hour and fifty minute run.  I would rather miss a few workouts vs several weeks of workouts.

BIKE NUMBERS FROM THE JOULE
Duration: 1:20:34
Work: 872 kJTSS: 93.7 (intensity factor 0.84)
Norm Power: 194
Distance: 27.064 mi
Elevation Gain: 570 ft
Elevation Loss: 600 ft
Power: 0 372 181 watts
Cadence: 30 150 83 rpm
Speed: 0 35.6 20.1 mph
Pace 1:41 0:00 2:59 min/mi
Hub Torque: 0 26 6 lb-in
Altitude: 617 793 728 ft
Crank Torque: 0 848 184 lb-in
Temperature: 73.4 80.6 76.2 Fahrenheit

Tuesday, June 28, 2011. Swim, bike, and run

Well another day of training is upon me.  Today will consist of:

• 3000 yard swim-today includes both speed and endurance.  Working at the 200 yard distance today.
• 1:20 min bike to include several FTP (functional threshold) bursts.  
• 35 minute brick run to include a few HMP burst.  

It is beautiful here in Iowa today.  Sun is shining, not a cloud in the sky and wind at 5-10 mph.  Will be a great day.

This week is a hard one for me cause I have to move several of my workouts around d/t time trades at the fire station.

Learning to listen and allow the body to dictate my workouts.  If I am tired and just don't feel the love then I back off.  May still do the entire workout but cut the intensity in half.  

Well I will be reporting back after the workouts are completed.  Feeling a little tired today from the weekends workouts and race I am sure but we will give it a go.

Pre race workout nutrition:

• Coffee
• Potato Bread and Peanut Butter (2 slices with 1 tsp of PB on each)
• a doughnut hole....okay maybe a few

Great start to Monday, June 27th, 2011.....Swim and Run......

Good morning and welcome to the last week of June 2011.

This am started with a 3200 yard swim.  200 yard intervals and sprint work.  Felt good to get in a loosen up.  After a long weekend it was a great relief.

Here at the station decided to knock my run out of the way.  Ended with 7.76 miles in 60 minutes.  Mile repeats today were a little bit of a struggle but nothing like yesterdays race.  Ended up running them at a 6:45-6:55 pace.  Working out on tired legs will make you stronger I keep telling myself.  Then took 30 minutes to stretch and roll.  Ahhhh love that feeling.

Have a great start to your week.

RACE DAY AND THREE HOUR RIDE THAT FOLLOWED

Well Copper Creek tri is in the books.  I have to say I am happy overall d/t the fact I was not rested at all and did well untill I hit the run.  Wow, was the fatigue there.  I honestly thought for the first time in a 5K that I was going to walk.  I hit the first hill leaving the lake and it was the puker factor.  It was could to see all the local aTc team on the course.  Not sure how we faired overall but I can tell you there were several PR's set today.

I took over 4 minutes from my previous Copper Creek and this was very unrested.

M3539

12/34

74/260

13:00

1:36

116

1:26

178

34:43

21.6

42

1:16

303

25:02

8:05

163

-

1:15:27

To explain the above I was

• 12/34 in my age group
• 74/260 overall
•  I had an awesome swim for me.  13:00 overall and that breaks down to a 1:36/100 yards
•  Transition are nothing impressive- T1 this is where you get out of the water and run to your bike.  It is the time you enter where your bike is and leave that area.  My time was 1:26.  Would like to have this 45 seconds or under. 
•  I had a great bike on unrested legs.  Time was 34:43 and that breaks down to 21.6 mph and 2:45 second miles. 
•  T-2 was 1:16 and again that is not good.  Like to have 30 seconds or under. 
•  Now my run was a freaking disaster and I felt it from step one but it was to be expected,  Overall time was 25:02 and that ave out to a 8:05 pace per mile. 
• Overall time was 1:15:27 and an approximate 4 min PR. :
  

Again my Tripple A race is WISC. Ironman.  As much as I wanted to rest Friday and Saturday to be fresh for todays race it just didnt make any sense to me logically. 

The past two days I have however logged 141 miles on the bike and that is something I have never did before.

TODAYS BIKE STATS FROM THE RACE
Duration: 34:51
Work: 432 kJ
TSS: 51.6 (intensity factor 0.949)- I'll take thatNorm Power: 219
VI: 1.06-for all the hills really not to bad of a variability
Distance: 12.688 miElevation Gain: 443 ft
Elevation Loss: 630 ft
Grade: -0.3 % (-181 ft)
Power: 0 591 207 watts
Cadence: 45 159 92 rpm
Speed: 0 39.5 21.8 mph
Pace 1:31 0:00 2:45 min/mi
Hub Torque: 0 25 7 lb-in
Altitude: 750 969 815 ft
Crank Torque: 0 768 192 lb-in
Temperature: 66.2 68 66.4 Fahrenheit

Todays Brick Bike workout Numbers:
Duration: 2:42:11
Work: 1376 kJ
TSS: 123.8 (intensity factor 0.78)Norm Power: 160
VI: 1.13-Ouch but lots of stop and go
Distance: 48.173 mi
Elevation Gain: 1045 ft
Elevation Loss: 875 ftCadence: 30 239 85 rpm
Speed: 0 32.7 17.8 mph
Pace 1:50 0:00 3:23 min/mi
Hub Torque: 0 29 6 lb-in
Altitude: 800 1042 940 ft
Crank Torque: 0 1024 141 lb-in
Temperature: 68 82.4 76.2 Fahrenheit

Time for an Ice bath, calories, and family Time

Saturday= 4hr ride....

Saturdays bike ride turned out at the start to be cool and beautiful soon to be rain and a little windy.  I was glad I made myself do the ride even though I wanted to be a full energy for tomorrows race.  Wisc Ironman is my Tripple A race and Copper Creek is my c race so the long ride trumped the full energy.

RIDE STATS=

• 79.86 miles
• IF .798
• TSS 230
• Burned 2400 calories
• Pnorm 188
• RPM 85
• Ave speed was 18.6
• 5 min Pnorm was 242
• 20 min Pnorm was 220 so very happy with that.
• I have to say if I was going to climb one more hill I might have cried
• Over 2 hours was in the rain
• Overall very happy with the progress

Rode with the Power Twin to packet pick up for Copper Creek Sprint Tri tomorrow
No T-shirts but we got an awesome transition bag from TYR.  These things are huge!!!!

I am just dropping the hammer on everything.  Plan is to red line the entire race and hopefully have enough juice in the box for the last 1.25 miles of the run cause I am planning on blowing a piston.  If I dont vomit at the finish line tomorrow then I did not go fast enough.

• Swim goal is 1:33 per 100
• Bike goal is 23 Plus MPH
• Run goal is 7:00 min miles

The local club known as aTc (Altoona Tri Club) I heard has over 30 of us racing.  Best of luck to each of you and see you at the finish line!!!!!

Then after the race grab a drink, say hi to the family, and meeting a training partner for a 3 hour training ride.

Have a great day.

Friday - June 24, 2011

TGIF!!!!

Well after a busy night in the ER I think I finally fell asleep around 0130 and when that alarm clock went off at 0400 it was tough to crawl out of bed.  Coffee was good and strong....Thanks babe!!!

Swim workout this am was:
WU: 400 yds/m
MS1: 200 (10) @ T-pace, 300 (20) @ T-pace, 400 (30) @ T-pace, 500 (30) @ T-pace, 400 @ pace faster than 400 above. Set Total: 1800yd
MS 2: 8 x 50 (20), as odds Fast, evens Easy Set Total: 400yd
CD: 100 easy
Total: ~2700yds/m

Besides being tired the swim went well.  All target were hit.  Concentrated today on good form....rolling and breathing bilaterally every third stroke.  Use to think I would never get the bilateral breathing down but now it is natural.

Going to stretch this am and do yoga. 

Enjoy your Friday!!!!

Another day of sleeping in and rain

Well after a busy night in the ER I decided to sleep in a little this am.  Now I am going to be rushing around late morning and all afternoon.  Work again in the ER from 3-11, come home sleep, and up for an early morning swim and off to the station for another 24 hour shift.

It is freaking raining out again here in Iowa and a little chilly.  I dont mind running in the rain but I am going to be doing this 1 hour and 40 minute run on the treadmill.  Lots of built in intervals coming.  3x8 minutes at  HMP, 15 min at MP and more.  So will report back with the results a little later. 

The body seems to be adjusting again to these intermediate workouts.  Can't say enough about Endurance Nation, the coaches, and our members.  If you have not already please take the time and check them out.  http://www.endurancenation.us/

Looks like a group of the Top double squirrel secret Iowa members will be making a Trek to ride the loops of the Wisc course this Sunday.  They have a little over a 3 hour drive from Cedar Rapids and I have about a 5 hour drive.  Still debating cause I paid to race the Copper Creek Sprint Tri this coming Sunday but on the other hand putting in the long miles and riding the course as much as possible will be priceless.  We also purchased a new tent so going to be talking with the wife about going up for a long weekend and having fun in Madison and spending as much time swimming, biking, and running on the course. 

Like a training partner wrote today one long run down and 8 more to go before race taper. 

Oh yes if anyone needs some hay please let me know cause when it is time to mow the yard or better put when it stops raining it will be time to BAIL the yard.

Talk to you all later....to the dentist for some oral work.  Peace

1248 pm
Well the run is completed and I netted 13.3 miles in 1:40.  Repeats today felt really strong. 
WU: 30' @ z1/LRP
MS: 2 x 8' (4') @ z3/HMP-nailed this mothers at a 6:55 pace
20' @ z1/LRP-Ran at a 8:30 pace
20' @ z2/MP-Ran at 7:24-7:08 pace
WD: Remainder z1/LRP easy jogging / walking.

So happy with the progress the plan/body is making.  Now time to eat, shower, and get ready for 8 sweet hours in the ER. 

Have a great night all.....

Wedneday, June 22, 2010

Today was a day of rush rush rush.  Slept well at the fire station but felt more tired than usual.  The legs did anyway.  The weather was cool and rainy so decided to do the 90 minute bike with intervals on the trainer. FTP workout is always harder on the trainer and today consisted of 4 sets: 10 min, 12 min, 16 min, and 10 min all to be at 95-100%.  Hate to report it was just one of those days that I did not hit them.  When the warm up feels hard I know it is going to be long.  However, I did get the entire 90 minutes in.

Bike Numbers:

Interval 1:
Duration: 10:01
Work: 126 kJ
TSS: 13.8 (intensity factor 0.909)
Norm Power: 210
Power: 0 263 211 watts

Interval 2:
Duration: 12:00
Work: 149 kJ
TSS: 16.1 (intensity factor 0.897)
Norm Power: 207
Power: 0 279 207 watts

Interval 3:
Duration: 16:01 (16:07)
Work: 193 kJ
TSS: 20.3 (intensity factor 0.873)
Norm Power: 202
Power: 0 316 201 watts

Interval 4:
Duration: 10:01
Work: 122 kJ
TSS: 12.9 (intensity factor 0.878)
Norm Power: 203
Power: 0 268 204 watts

Entire workout:
Duration: 1:30:40
Work: 951 kJ
TSS: 98.2 (intensity factor 0.813)
Norm Power: 188
Distance: 25.018 mi
Power: 0 429 175 watts

Next up was the 30 minute brick run with 3x3 minute HMP burst.  Nailed the run and felt good.  Then made a trip to the Altoona Campus to soak in the hot tub.  Tomorrow brings a long run of 1:40.  

Tuesday, June 21, 2010

Well this am brought a 3000 yard swim.  Working on both speed and endurance.  Felt awesome.  Today is a work shift for the fire department so hoped out dried off and to the station.

Once at the station after rig check in and house work hit the run.

Run consisted of 40 minutes of EP/MP and to include 8 strides.  Run also felt strong.

Have a great day.

Race Report interview with Coach Rich from Endurance Nation:
http://enation.libsyn.com/ironman-kansas-race-report-podcast-carl-noftsger-39-pr-

Monday, June 20th..Post workouts

RUN----
The run went well overall but was suprized how tired I felt in the middle of the mile repeats.  Targets hit and I was under a few seconds on each so pleased.  Humid day and noted I had a little more difficulty with the breathing but soldiered on.  I have choosen not to wear a heart rate monitor for any of my runs and I have done this since 11/1/10 and soley concentrated on pace.  WHY?  Cause the pace is the pace no matter what the heart rate is!!!  It has really paid off this season so far for me.

SWIM---

Felt really strong in the water today.  Started with the warm up, then ladders, and two sets of 300's.  All 100's were 1:30's and below so happy with that.  Meeting with my stroke coach 2x next week to work on the dropping elbow when I get tired. 

Now for some calories which is the best part of the day.

!st day of Training

Well the first day started out okay I guess......I was to be in the pool at 0500 with some friends and the body and mind decided to sleep till 0900.  I am usually wide awake by 0430 without an alarm clock.  Oh well like I said back in November I am letting the body dictate when it needs rest this year and this was one of those times. 

Today brings a 60 minute run and it looks like this:
WU: 15' easy, including 4 x 30 strides.--Strides are 30 left foot steps in 20 seconds.
MS: 2 x 1 mile (4') @ z4-5/TP----My z4 runs are at 6:50
WD: 5' easy.

Should end up around 8 miles.  Then off for my swim which is working on Endurance today:

SWIM WORKOUT:

Speed + Endurance

WU: 400 yds/m

MS1:

• 100 as 25 sprint, 75 easy (15 rest)
• 100, as 50 sprint, 50 easy (15 rest)
• 100, as 75 sprint, 25 easy (60 rest)
• 100 sprint, straight into an easy 50
• Repeat 3 more times!
• Set Total: 1600yd

MS2: 2 x 300 (20 ) @ T-pace plus 3 , counting strokes and focusing on form Set Total: 600yd

CD: 100 easy
Total: ~2700yds/m

Well will see you in a couple hours :)

Sunday, June 19, 2011

Happy Fathers Day!!
I met a friend of mine who we often train together but haven't in awhile.  Caleb Pike and I rode/raced the Copper Creek course and then ran a quick 1.25 miles around the lake.  I have to say Caleb took off like a Jack Rabbit out of the nice blue Porty potty and was gone.  I thought I will catch him in the corner of the lake but I was wrong.

The bike course is 12 miles,  mental note to myself and not 14.  We had a great time and practiced riding hill and accelerating down them till we were spun out.  Had a great time.

Bike Numbers:
Duration: 40:12
Work: 469 kJ
TSS: 57.6 (intensity factor 0.933)
Norm Power: 216

VI: 1.11-Ouch, need to get this corrected before race day.

Distance: 13.876 mi

Elevation Gain: 417 ft

Elevation Loss: 434 ft

Grade: -0.0 % (-9 ft)

Min Max Avg
Power: 0 523 194 watts
Cadence: 31 147 86 rpm
Speed: 3 39.1 20.7 mph
Pace 1:32 19:42 2:54 min/mi
Hub Torque: 0 27 7 lb-in
Altitude: 947 1079 1013 ft
Crank Torque: 0 655 189 lb-in
Temperature: 69.8 73.4 71.2 Fahrenheit

Run Below:
http://connect.garmin.com/activity/93384804

Time to spend Father's Day with the family.  Tomorrow brings day 1 of training of the twelve weeks leading up to IRONMAN WISCONSIN!!!!!!

Saturday, June 18, 2011

Today is a shift day here at the firestation.  On the Des Moines Fire Department we work 24 hours and are then off for 48 hours. 

Today was a chest workout followed by 45 minutes of YOGA and stretching.  Right and Left ITB's are tight therefore paid special attention to this area. 

Tomorrow a group of us are biking and running the Copper Creek Tri course in preparation for the sprint tri next Sunday.  Shall be an interesting race d/t the fact we have a 4 hour ride on Saturday followed by a 30 minute run.  On race day we are biking to the race, doing the race, then finishing up with a 3 hour bike ride around the country side of p-hill, Runnells, and M'ville.

Friday, June 17, 2011.....Recovery run

Well today was my first run since KS 70.3 and I still am a little sluggish in the run.  Ran some hills today but only at my EP.  Right knee and hip yelling a little but nothing a little foam rolling stretching, and YOGA can't handle.

Run Info below:
http://connect.garmin.com/activity/92976819

• My EP is around 8:40.
• So for EP + 30 sec = ~ 9:10 min miles.  So right now this is what the first 6 miles of my marathon in Wisc will be following the 112 mile bike ride.  I then drop to the 8:40 pace till mile 18 and from mile 18 on it is put your head down and get it done.
• Note my running numbers are derived from the Jack Daniels formula known as the vDOT.  My vDOT is currently at 49 and I am hoping to be around 51 come Kanas. 
• Info on Vdot = http://www.attackpoint.org/trainingpaces.jsp?eqdist=1500&vdot=49

Special thanks today for a few of my sponsors who have been assisting me along my journey:

• My FAMILY- I can't say enough when it comes to my wife Alison, Son Keegan, and daughter-Olivia.  They push me and hug me, and love me.  They come to the pool and time my laps, they stand around for long periods of times at the races and  when they see me who is the first to yell and meet me at the finish line.  Thats right your guys are.  I love you more than anything in this world.  Thanks.  To my wife Alison, sorry this sport is not cheaper but the little mini vacations we get to go on and take our children on are priceless.  Next year is already looking to be the experience of a lifetime.  Lots of fun places and races.
• Team ENDURANCE NATION- http://www.endurancenation.us/store/trainingplans.php  Take a minute and check them out.  I started in Nov and raced Kansas 70.3 for the second time this year and had a 39 min PR.  They are the real thing and it doesn't cost a house mortagage to be on the team. 
• Dr. Swain - http://swainchiropractic.com/ for keeping my back/hips/muscles in alignment.  The taping of the lower back made a huge diff in Kanas.  No right foot numbness and no lumbar pain.  You are the best.
• Pre and Post massage coming in live is Teresa Faust.  http://www.manta.com/c/mmyzj2v/faust-teresa The one hour deep sports massage is da bomb.  If you are close check her out.  She is a private massage therapist and works out of her home. 
• Kyles Bikes out of Ankeny, IA. http://kylesbikes.com/Kyles_Bikes/Kyles_Bikes.html  The only team allowed to touch the Princess (yes my Cervelo).  I get everything thing there from Bike work, shoes, nutrition, etc.
• aTc - http://www.altoonatriathlonclub.com/ If you are from central Iowa and looking for a second or third family this is the place to be.  We strive for family involvement and you see this from the team meeting, to our gatherings and even at our competitions its all about family.

Kansas 70.3 full report....sorry so late...

Overall result: 5:15:43

• Logistical Note: Note we stayed at the Holiday Inn Express. This is on Iowa Street and just over 5 miles to the race venue. This is the second year we stayed here and had been great. The morning of the race they have coffee, bagels, banana's and more for you. Paid 99 dollars Friday and Saturday and Sunday they dropped the price to 65.00. Also the movie theather is 1000 feet from the hotel.

Arrived Friday and headed to the race venue. Training partner and I ran around 6 miles. We went one loop of the run and felt strong except for the nice blister I obtained. Easy fix with needle and duct tape. (stuff fixes all).

• Packet pick up started at 1500 hours. This went very smooth.

Met a few of the EN folks at on the border at 1830 hours. Had a great time chatting and drinking a few cold ones.

• Saturday was mandatory bike check in. The Hy-Vee kids tri was going on so we new the traffic was going to be hectic. Met a few friends at a micro brew had a great lunch and then headed out. Again bike check in went smooth and quick. Traffic in and out was okay.
• Logistical Note: For some reason they cancelled the shuttle bus from the althete parking to T2 this year. The walk from the parking to T2 is about 3/4 of a mile. When you arrive the morning of the race it is pitch black and it is then a guess where you parked after the race. So try and pick out a landmark and remember it.

Saturday afternoon was my large last meal. Saturday night had a couple pieces of pieces and my last gatorade. In bed at 2100 hours and tossed and turned all freaking night as usual.
Sunday morning up at 0300. Ahhhhh Coffee, coffee, and more coffee. Breakfast was a banana and a bagel with PB and J.
Headed out to the race site and arrived at 0415. Actually got to park on the concrete and in the very first spot. Very easy to find. We were watching the weather d/t the fact there was storms all around and the wind was picking up.
Off to T2...about 3/4 mile walk. Layed out all the running stuff and nutrition for on the go. At this time they announced it was a wet suit legal race. Water temp was 74.8. Imagine that cause the day before we were told it was 80. No complaints here cause I was wearing a wet suit no matter what.
Logistical Note: Walk from t2 to t1 is around 1 mile.
Arrived in T1 and checked air in tires. Both needed about 40 psi. Then loaded up the nutrition and filled spedfill. Laid everything out and double checked. Then off to watch the pro's.

• SWIM: Goal was 35 minutes. Last year it was at 41 min. (Actual time 41:08) -About 30 minutes before the start of my heat I sucked down a Roctane GU with 2x caffeine. After waiting 45 minutes after the pros went it was finally my turn. This is a water start. Off we went. At first the water seemed fine and it was warm. Started swimming and holy smokes I wasnt sure if I was swimming next to a wake boat or in an ocean but it was really rough. When attempting to get a breath I was getting smacked in the face by white caps. I told myself to relax and concentrate on my stroke. When sighting the buoys I had to laugh cause there were bodies freaking everywhere. Within the first 500 yards I seen the life guards throwing the saftey rings to people and the boats and bouys had several peeps clinging. I would like to know how many started the swim and didn't finish. The last 200 yards I could taste fuel in the water and was breathing it. This was not good. Exited the water feeling strong. T1 was smooth with no hiccups. Stuffed everything into the t1 bag. This way they would bring everything up to t2 for me and I would not have to make that trip down again. I was very happy with the time given the conditions. Even though I was a minute slower I knew in my head that I had to be stronger this year and if given a chance and the conditions were better I could have met my goal.

T1- 3:08

• BIKE: Goal 2:50 (last year I was at 3:00) Actual Time: 2:43:36, 20.54 mph. The first 30 minutes I was going to relax as planned in training and get some nutrition in. First 30 min: IF was .80.
• Bike: Ended up at IF .84, TSS 190, Pnorm 194, VI 1.04, and 88 RPM.
• I felt awesome the entire bike except for around mile 35 I again got very light headed as I have been getting in my RR so I started taking in a little more Infinite and I was fine. Tried peeing on the bike by sitting and coasting, standing and concentrating and it just didnt work. So I ended up getting off the bike and letting loose in the ditch. It was pee or bladder explode. Ahhhh the relief. I am sure there is a penalty in that but others were doing it and I had to go.  Totals calories estimated on the bike were ~ 400.
• The hills were fun to ride them this year with EN's philosphy and it was great to cheer on the others getting out of there seats and pushing it. I was the one yelling that a boy get out of that seat = and get up that hill.
• T2 - 2:46 well not so smooth and my rack was right there. Went past my rack twice looking for it in all the excitement then had trouble racking it cause the bottle were catching. I then decided to throw on a pair of socks cause of the blisters I got Friday.
• Run: Goal 1:45 (actual time 1:45:05, 8:01 pace per mile) Felt awesome on the run. First 3 miles were dialed in to an 8 minute pace. MP plus 30 sec. Had to make myself slow down. I knew from my RR this was in the books.  Every water station except for one I stopped walked no more than 10 steps but drinking down the fluids.  Did this to be sure I consumed the liquids vs wearing them. My body really wanted to go faster. Miles 7-10 were to be at 7:24-7:30 but I just couldn't hold that pace.  This run has two hills in the same spot cause it is a double loop course.  I made the mistake on the second loop to take a GU they were offering before the hill and chase it with some water.  Well you guessed it....Noftsger did the puke as you run up the hill.  Got a few ewww's and ohhh's but damn it I ran that hill both times.
•  Last three were survival mode. I still laugh at the last 1200 yards I thought I was flying and look down at my watch and it told a different story!!

http://connect.garmin.com/activity/92199864
Finished the race by flashing the EN gangster sign and with the Blazeman roll. I was very happy with my execution and the 12 weeks leading up to this race.
Now taking a week off, getting a massage and preparing myself for the next 12 weeks leading up to IM Wisc.

Kansas 70.3 is in 2012 is scheduled for June 10th.  See you all there.

Recovery ride....workout # 2 for Thursday, June 16, 2011

I just couldn't take it anymore.  Cervelo was crying, it was sunny, and mild wind, and in the mid 80's.  So I decided to go for a nice recovery ride.  I was surprised how strong I felt.  I really wanted to get on it and just red line myself but would really like to stay injury free.  Tomorrow will be the first run since Kansas so we will see how that feels. 

Number below from Joule:

Entire workout:Duration: 1:09:16
Work: 739 kJ
TSS: 75.4 (intensity factor 0.817)
Norm Power: 189
VI: 1.06
Distance: 23.895 mi
Elevation Gain: 484 ft
Elevation Loss: 444 ft
Grade: 0.0 % (41 ft)
Min Max Avg
Power: 0 713 178 watts
Cadence: 35 218 85 rpm
Speed: 0 33.3 20.6 mph
Pace 1:48 0:00 2:54 min/mi
Hub Torque: 0 32 6 lb-in
Altitude: 986 1100 1062 ft
Crank Torque: 0 1528 179 lb-in
Temperature: 80.6 89.6 86.3 Fahrenheit

Swim

• Swim time = 60 minutes.  First 30 we worked on stroke correction and really pulling through the water vs pushing through the water.  This has been my biggest improvement throughout the year.  My 100 yard started at 1:43 on Nov 1st and today we nailed it at 1:24.  So very happy.  I would really like to be at 1:18 before IM Wisc.  Right now my sights are on finishing the swim in 1 hour and 20 minutes but like the coach says the swim never wins a race :). 
• We then put on the fins and concentrated on spending more time in the front quadrant and rolling.  Seemed easy today.
• We then went with the between the leg bouy and concentrated on bilateral breathing.  I HATE THIS!!!!  It is only because it is hard for me.  It is really coming along though.  Did this for 15 minutes and I have to say the strokes and breathing seemed easier plus I truly think the once I have this down my overall time for the 100's will come down. 
• Finish the day off with a timed 500 and it was nothing spectacular....8:01.

Going to skip the run for now and spend some time on the honey due list, clean up the bike, oil the chain, and well watch animal planet.

One week before training starts for Wisc

Today is Thursday and most of the aches and pains from the race are now gone.  Headed to the pool for a relaxing 60 minute swim with some stroke drills and then for a easy pace 30 minute run. 

In the future post my runs will be described as :
EP-easy pace which is the pace most of the marathon at Wisc will be ran. 
MP-Marathon pace
HMP-Half marathon pace
TP-threshold pace

The week after Kansas 70.3

Kanas 70.3 is over after 12 weeks of training with Endurance Nation.  This was a great race prepped with great training.  For me it was a 39 minute PR from last years race.  My training started in March and it was with EN (Endurance Nation).  I did their Intermediate HIM (half ironman plan).  All my goals were met within the 12 weeks and some were a struggle but we hit them therefore I know I choose the right one.  I was leaning towards the advanced plan but glad I didnt.  Prior to this on Nov 1, 2010 I joined EN and did what is called their OS (out season) plan this consisted of no more than 6 hours a week of high intense short training.  When I started my watts were at 170 and when I finished I was at 236 watts so for me it was a great choice. 
The day of the race was overcast and breezy but the rain held off.  The swim looked like a normal swim.  This was a deep water start. It was a great start untill about 200 yards in then the water was very choppy.  It felt as if you were swimming in a boats wake.  I am sure I drank a large amount of the lake.  I knew that everybody else was in the same boat I was so I put my head down and concentrated on my stroke.  There was a time I could actually smell and taste the oil and gas from the boats.  Exited the water in 41 min and change.  Last years time was 40 minutes.  I knew with the conditions that I was a much stronger swimmer this year and smiled. 
T1 was smooth and much faster than last year.
The bike and the run were great for me.
When I crossed the finish line I gave the EN gangster sign and did the blazeman roll and loved it.