A day of everything

Alarm went off at 0400. Coffee was made and was mmm mmm good. Actually slept well. Open screen stepped out on deck and noticed it was windy and had rained. It was 66 degree's. 98% humidity, and 13 mph winds. Wanted to get started at 0500 but still to dark and not being very familiar with the area I waited till 0530.
Plan was 4 loops to total 80 miles then run 5.5 miles. The run would be the run course for the tri on Saturday.
Loop one well I got got in the second worst storm of the year. Had to stop and tried waiting the storm out but got cold, started shivering, and hungry. After an hour I got a lift by a guy passing by. Thank GOD cause it rained till almost noon. To pass time we went shopping at three sons.
Second loop the wind was now SSE around 18 mph and snapping me around the road. Gets very interesting when the cars drive right up on you.
Loop three all hell broke loose. We had a man in his 60's get next to us and told us to quote get your asses off the road and on the F'n path that's what my taxes went four. We just continued to ride till he squeezed us off the road onto the gravel and he had the balls to stop. We had our words with him and a couple that were behind him pulled over and told us they had witnessed the entire incident and called the police. Ends up they were driving the tri course for Sat. At this time he wanted nothing to do with the police coming and left. They stayed they had his license plate and were going to follow. They took our info for police. I have not been so pissed in a long time!! Turned that anger to the nine course. My 3rd lap ended at .87 IF

Ended with 60 miles today at .84 IF!! Unfortunately I did not run so hitting my 60 miles of running for the week just isn't going to happen. I've decided to run the 5.5 mile course tomorrow at LRP cause I really want to do well at this tri and feel rested unlike my last one where the run hurt from step 1!! Long run will be Sunday.

Any how the kids are out sitting by the lake watching and trying to catch frogs. Love it;)

Boji

Well we made it to Arnolds Park,Iowa. We are relaxing in Troy and Lea's condo. Beautiful!!! Currently watching the Tour on TV.
Coming of shift this am got in a quick 25 miles on bike. IF of .87 and total time was 1:06. Then came home and bagged the yard. Very thick and green.
Weekly total for bike 180 miles
Weekly run miles at ~ 25
Tomorrow we will bike the tri course which is 18 miles so plan is to do the loop 4x then jog the 5.5 mile run route x 2. Then tagging Friday off.

Have a great day

Station day.....

After a very hard 3 days I decided to sleep in a little and get a run in here at the station. 
Slept horrible last night just tossed and turned and I know I seen every hour on the clock until I got up at 0500 for some coffee, shave, and shower.

Today at the station I ran a very easy 16 miles so I am still on the path for my big bike and big run week.  Goal is to log 400 miles in 7 days and 60 miles of running.  Note I am taking Friday off however to have halfway decent legs for a tri I am competing in this Saturday in Okiboji, IA.

Looking forward to getting away for a few days, spending time with family and friends, and training in a different part of the state and seeing new sights.  Alison has been packing, baking yummies, and getting everything rounded up so we can leave at a decent time tomorrow.

Got and email from one of my coaches from Endurance Nation and it sounds like our Wisc Tri Camp that takes place on the bike and run course of Ironman Wisconsin now has 125 participants.  So that will be a great weekend of training and meeting new peeps. 

Once again bed time early here at the station and pray for safety tonight and some zzzzzzzzzz's.

Train smart, be safe, and have fun.

As always if you haven't checked out Endurance Nation you should give them a look here:
http://members.endurancenation.us/UserLogin/tabid/95/Default.aspx?returnurl=%2fCommunity%2fNewDashboard%2ftabid%2f182%2fDefault.aspx

If you are looking for a local coach that can spend time with you then you need to check out: Thrive Multisport here:
https://sites.google.com/a/thrivemultisport.com/number2/

If you are looking for a local running/Tri club that has a great family involvement, great sponsors, and great discounts then you need to check out the aTc (Altoona Tri Club) here:
http://www.bing.com/search?q=altoona+triathlon+club&src=IE-SearchBox&FORM=IE8SRC&adlt=strict

NEW FTP OF 247!!!!!!!

Well all the hard work is paying off...I have never work so hard in my life in 90 degree freaking weather.  Dry heaving and sweat dripping in the eyes so damn bad it burned but it is done.....

When I started this journey on 11/1/10 my FTP was 171 and after todays test it is 247!!!!!

Note Saturday and Sunday were both big days for me.
Saturday was a one hour swim, 70 mile bike, and 2.5 mile swim
Sunday was a 3000 yard swim, 42 mile bike at .80 IF, and a 5 mile run

Since Nov 1, 2010 to today my bike odometer (Joule 2.0) reads 2,974 miles!!!
My FTP has improved .69% (that is just an all around sweet number)

Numbers from bike test...Note the bike test consists of 2 x 20 minutes all out on the bike with a 2 minute break in between.....

Interval 1:Duration: 20:03
Work: 301 kJ
TSS: 37.9 (intensity factor 1.092)
Norm Power: 252
Distance: 8.483 mi
Elevation Gain: 120 ft
Elevation Loss: 243 ft
Min Max Avg
Power: 0 497 251 watts
Heart Rate: n/a n/a n/a bpm
Cadence: 38 134 90 rpm
Speed: 4.4 34.8 25.0 mph
Pace 1:43 13:36 2:24 min/mi
Hub Torque: 0 25 7 lb-in
Altitude: 803 967 932 ft
Crank Torque: 0 657 236 lb-in
Temperature: 89.6 93.2 90.7 Fahrenheit

Interval 3:Duration: 20:07
Work: 293 kJ
TSS: 36.6 (intensity factor 1.057)
Norm Power: 244
Distance: 7.701 mi
Min Max Avg
Power: 0 358 243 watts
Cadence: 47 212 87 rpm
Speed: 8.8 29 22.7 mph
Pace 2:04 6:51 2:39 min/mi
Hub Torque: 0 19 7 lb-in
Altitude: 791 929 821 ft
Crank Torque: 0 460 236 lb-in
Temperature: 87.8 89.6 88.6 Fahrenheit

NEW FTP!!!!!!!!!

FTP TEST IM WISC: Duration: 42:12
Work: 616 kJ
TSS: 76.6 (intensity factor 1.068)
Norm Power: 247


Entire workout Duration: 1:46:29
Work: 1164 kJ
TSS: 136.7 (intensity factor 0.896)
Norm Power: 207
VI: 1.14
Pw:HR: 41.3%
Pa:HR: 26.65%
Distance: 36.454 mi
Elevation Gain: 561 ft
Elevation Loss: 569 ft
Grade: -0.0 % (-2 ft)
Min Max Avg
Power: 0 497 182 watts
Heart Rate: 80 151 127 bpm
Cadence: 30 239 84 rpm
Speed: 0 34.8 20.3 mph
Pace 1:43 0:00 2:57 min/mi
Hub Torque: 0 27 6 lb-in
Altitude: 786 967 890 ft
Crank Torque: 0 965 182 lb-in
Temperature: 78.8 93.2 88.3 Fahrenheit


SWEET!!!!!!!


Big thanks to Coach Rich and Patrick of Endurance Nation.  Check them out here:
http://www.endurancenation.us/store/trainingplans.php

REDEMPTION DAY .....WORKWORKS!!!!!

After Saturday's disappointing workout I got up this morning feeling sore but pumped for a workout.  A buddy was going out for a ride and a run and wanted to be pushed a little so I thought maybe I could be the guy for that.

Again here in Iowa the weather this am was very humid but comfortable.  Very calm wind when we started out put it picked up straight put of the south.

Nutrition on the bike was one bottle of Infinite=250 cals.

BIKE NUMBERS
Duration: 1:58:58
Work: 1235 kJ
TSS: 127.2 (intensity factor 0.806)
Norm Power: 186
VI: 1.08
Distance: 40.082 mi
Elevation Gain: 907 ft
Elevation Loss: 897 ft
Grade: 0.0 % (15 ft)
Min Max Avg
Power: 0 442 173 watts
Cadence: 33 239 85 rpm
Speed: 0 35.4 20.2 mph
Pace 1:42 0:00 2:59 min/mi
Hub Torque: 0 25 6 lb-in
Altitude: 876 1084 1000 ft
Crank Torque: 0 629 171 lb-in
Temperature: 75.2 80.6 76.4 Fahrenheit

We then decided on a 40 minute run

RUN NUMBERS:

Avg Moving Pace:	08:13 min/mi
Best Pace:	06:02 min/mi

Very satisfied with todays overall workout and giving it a rating of 8/10.  Today was suppose to be a day off but I have decided to make this my big bike and run week.  Minimum of 2-3 hours of biking per day and a 30-45 minute run.  Taking Friday off to have 24 hours of rest for the Okiboji Tri this coming Saturday.
Following the Endurance Nation Intermediate Ironman plan...well I veer off once in awhile but hardly miss a prescribed workout.

If you have not check them out and want to take your racing to a new level and get more education then you ever thought of and actually understand it then check them out: http://www.endurancenation.us/store/trainingplans.php

My Power output started at 171 on Nov 1st 2010 and today according to WKO I am at 240.  I can see it and feel it in my workouts and race. 
My running started at a vDOT of 45 and I am currently at a 50!!!!

If you are looking for a local coach and one that will spend some time with you check out:


http://www.thrivemultisport.com


If you are wanting to join a local club then check out:

http://www.altoonatriathlonclub.com

Best of all they understand we have families and a job.  The training plans are so doable!!!!!!!

 

Split Split Hour:Minute:Second Time Miles Distance Minutes per Mile Avg Pace 1 00:08:30 1.00 08:30 2 00:08:27 1.00 08:27 3 00:08:39 1.00 08:39 4 00:08:16 1.00 08:16 5 00:08:00 1.00 08:00 6 00:00:06 0.01 08:40 Well I couldnt take it so I went and got my swim for tomorrow done a day early so I could just worry about biking tomorrow before work: SWIM: Speed + Endurance WU: 500 yds/m MS1: 3 x 100 (20 ) Descend 3 x 100 (15 ) Descend 3 x 100 (10 ) Descend Set Total: 900 MS2: 4 x 50 (20 ) Descend 4 x 50 (15 ) Descend 4 x 50 (10 ) Descend Set Total: 600 MS3: 400 any pace you like, counting strokes and focusing on form. CD: 100 easy Total: ~2500yds/m Felt great but it sure does look easier on paper.  Stroke coach was assisting my.  Felt the push all the way through and was hitting 25 yards in 16 strokes.  100's are hitting 1:20-1:21 slightly uncomfortable still but hell of an improvment for this old man!!!!

Heat and wind today....

Today was the first BIG DAY of the 12 week plan.  Consisted of an hour swim, 4 hour bike ride, and 60 minute run or 6 miles whichever came first. 

Goals for today were to ride at .72 intensity.  Nail the run with the first 3 miles at 9:05 and the last three making a negative split.  Nail the nutrition and overall just have a great time doing it.

Morning weight: 159

Swim: 400 yard warm up, then ladders at tempo pace-200, 300, 400.  Then ladders at tempo pace minus 3 seconds-300 and 200.  100 splits were at 1:21-1:25 today.  Then we had 8x50 with odds fast and evens easy.  Then a 400 yard cool down.

Bike: First 30 minutes were to be at .65-.70 intensity, then 2 hours at ironman race goal.  I was going to ride at .71-.73.  Remainder of ride .65-.70.

Run: 6 miles or 60 minutes whichever came first but nothing over.  First 3 miles at LRP and second three miles to be a negative split.

Breakfast consisted of a Naked Protein shake, 2 cups of coffee and 4 doughnut holes.

Well d/t the gym here in Altoona we can't start until 0700.  That really bites when it is going to get hot.  Swim went well, 4 hour bike got really hot fast and it was much windy then we expected.  Nutrition wise I took in 250 cals of Infitnite an hour, 800 mg of Sodium an hour, a liter of water an hour, I supplemented one GU pack which was an additional 100 cals for the entire 4 hours.  Fluid wise probably close to 1/2 gallon. 

Bike numbers today were not impressive but that is how I learn and can build from here
Entire ride for me was 3:45-needed 4 but was torn down a little too much
Miles: 68
Intensity 0.69
Pnorm-159 (about 11 watts short)
TSS- 169
VI 1.08
MPH 18.2
RPM 82
Pw HR 2.09%
Pa HR 1.86%
Ave HR 143
Ave Temperature 84.2

Kcals burned on the bike 2001

Power at 5 min was 181
Power at 20 min was 171
Power at 60 min 166

So I have some adjustments to make for the next big day and before race rehersal number 1.

Arrived back and off on the run.  I became extremely light headed but attempted to plug away.  After 2.5 miles had to quit or pass out.  Wasn't sure what was going on.

Arrived back home and weighed myself:  The pre workout weight was 159 the post workout weight was 152.3.  I think therefore the light headedness came from the 7 pound weight loss.  That is all new for me cause it has never happened.  Any thoughts or ideas please throw them my way.  I need to increase my sodium intake to 1000 mg on hot days like this.  The wind was in our face for about 35 miles of the ride therefore couldn't feel or see the sweat factor.

Overall I am giving this ride a 3/10.  I am dissappointed with a few things I have to correct and after that we will see where everything else comes into play.

Stride day and LRP.....Friday, July 8, 2011

TGIF !!!!!!
Surprised that when I woke I was minimally sore.....so I thought until I started the run this am.  Today was a 40 minute run at LRP plus 8 strides.  Strides consists of #1 keeping your form and striding out.  Coach likes to see 30 left foot strikes in 20 seconds.  If you can not do that without breaking good running form then obviously you need to slow down.  Overall run today for me was a 7/10. 

I had a hard time slowing down enough to hit the LRP.  My LRP is 9:05.  Today overall run was 5.1 miles with an ave moving pace of 8:29.  I did my strides from light pole to light pole on a straight away.  It was 31 steps for me from one to another.  I would then slow my pace down for the next set and take off again at the following pole.  Went well.  Overall sweat rate was high today d/t the humidity.  I think I put a gallon of water in the system yesterday though.

Today I will drink sports drinks throughout the day and some foods high in salt content.  Tomorrow brings in a 1 hour swim, then a 4 hour bike ride to be at Ironman Pace.  Looking to ride at .73 IF, followed by a 60 minute run.  About 6 hours in total tomorrow.  We call this a BIG Training day. 

However my first race rehearsal is the weekend of 7/29 and that will consist of a 4200 yard swim, 112 mile bike ride and a 60 minute run.  That one will take place in Madison, Wisc.  Then in week 9 of the 12 week plan we repeat that day and hopefully by then I will have things dialed in to give myself an idea of a goal for the race that takes place on 9/11/11.

Well time for a soak in the hot tub, massage for an hour today, then family time this evening.

Have a great weekend!!!!!