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. 

Endurance Nations OS November Intermediate

Well I have joined endurance nation for my next tri season to try and take me to the next level.  We are in week one and WOW it is for sure a new style of training for me and difficult.  I am learning how to train with power and a power meter.  I knew going into this program that my bike was weak and required a great deal of neuromuscular reprogramming and I was right.  This program is a 20 week program but the beauty of it is we don't train over 8 hours in a week.   My FTP (functional threshold) for my bike was 171.  Goal is 225-230.  This was found after going all out for 42 minutes and then finding my average power overall.  My vDOT for my run is starting at 45.   Goal vDOT is 50 +.  My OS starting weight is 160 and my racing goal weight will be 150.  My starting wt/kg on the bike is 2.8 and my goal is 3.5.

This last year brought me training after training and race after race which = lots of injuries this year.  ITB nagged me the entire year and I got to be on prednisone 5 x and don't want to experience that again.  Goal is training smarter and learning to listen to my body.

My AA race this year is Ironman Wisconsin on Sept 11, 2011.  This will be a very emotional race for me for several reasons.  Number one it is my first IM.  All the heart, soul, and traning that goes into this will shine on 9/11/11.  My family will be there at the finish line and this is always emotional.  I am sure I will be exhausted beyond all means and seeing my family and hearing my name will be the best in the world and seeing My wife, children, and family members will just top this off.  # 2.  I am a career firefighter for the city of Des Moines, IA.  I am running this race for the 343 brothers and sisters that lost their lives on 9/11/2001 during the collapse of the Twin Towers.  So every time I say I can't I am going to close my eyes and remember those 343 brothers, sisters, and their families.  When I cross that finish line which I will no matter what I will see my family and hear their voices which keep driving me on daily, point to the sky and thank the LORD above, throw out the EN gangster sign, and remember 9/11/2001.....WE WILL NEVER FORGET!!!!!!

Also in this blog I want to throw out some important messages.....I need to thank my wife, Alison JC Noftsger.  I can't start telling you how much time and dedication she has had to give up and endure for me during my training and races.  All but two of them were out of the state of Iowa and one out of this Country (Jamaica) this year.  Those are long days and with both of the kids makes it harder and sometimes hard for her to really soak in and enjoy.  On the other hand she is the first one to cheer and yell at me in and out of transition!!  She is the first one to ask how I am feeling and to much me that much harder in the "pain cave".  She brings me water, food, towels.  I just can't tell you how much I appreciate and need her in my life.  My two little one's-Keegan 13 and Olivia 8.  Love to travel and see them at my races.  Love when they see me and try to run along when they can and yell at me.  Keegan started doing tri's and races about three years ago and continues to improve.  Keegan went out for Cross Country this year and really liked it.  Lots of form improvement and race time improvement.

Thanks go out to aTc (Altoona Tri Club).  Again we push and prod each other in each of our workouts, call on each other with questions, and bark at each other when needed.

Well enough for now back to the Iowa Hawkeye game.

Rest easy my friends.