NEW WORKOUT PR

Well it was another early morning but enjoyable.  Four of us met early this am and headed out for a lot of work today.  We had over an hour of functional threshold to do as well as hours of biking.  It was in the mid 70's but very humid and the dew point had to be high cause it was wet humidity.  The bike workout looked like this:

BIKE WORKOUT
WU: 20-30' @ 65-70%/z1-2/Easy
MS:

• 10' (2') @ FTP/z4-5
• 12' (3') @ FTP/z4-5
• 15' (4') @ FTP/z4-5
• 12' (5') @ FTP/z4-5
• 15' (4') @ FTP/z4-5
• 3 x 13' (2') @ 80-85%/z3; for each interval include 2' standing WITHOUT spiking watts or effort, ie, standing for position change only.
• Remainder of ride time is @75-80%/z2, in the aerobars, practicing steady riding: no surges, constant power, etc.

I felt tired at the beginning and really struggled hitting my .95-100% goals on my FTPs.  Here are the results for each of them.

• #1- IF (intensity factor) .91, Pnorm 225, Ave speed 23.7 mph
• #2- IF .93, Pnorm 229, Ave speed 21.6 mph
• #3- IF .95 (:) yea!!!, Pnorm 235, Ave speed 21.9 mph
• #4- IF .94, Pnorm 231, Ave speed 19.2 mph
• #5- IF .92, Pnorm 228, Ave Speed 23.1 mph

ENTIRE BIKE WORKOUT NUMBERS (courtesy of the Joule 2.0)
Duration: 5:06:09
Work: 3089 kJ
TSS: 282.6 (intensity factor 0.753)
Norm Power: 186
VI: 1.06
Distance: 100.198 mi
Elevation Gain: 2092 ft
Elevation Loss: 2135 ft
Grade: -0.0 % (-36 ft)
Min Max Avg
Power: 0 499 168 watts
Cadence: 30 246 89 rpm
Speed: 0 37.3 19.6 mph
Pace 1:36 0:00 3:04 min/mi
Hub Torque: 0 29 6 lb-in
Altitude: 828 1062 949 ft
Crank Torque: 0 788 161 lb-in
Temperature: 73.4 78.8 74.6 Fahrenheit

Overall very happy with the bike work out.

We then got home and decided damn we feel so good lets go for a run!!
Run consisted of 6 miles with each mile at or under 8:38!!!

Rating for today's workout is a 7/10.  Why a 7? Cause I should have hit at least .95 IF for each of the intervals.  If I would have this baby would have been a 10!!!!!!!!!

Recovery shake consisted of ARM from max muscle.

Well everyone be safe out there and enjoy your Saturday!!!!

Race is to my family, Camryn Storbeck, and to the brothers and sisters that gave their lives on 9/11

TGIF!!!!
Hello to all of you whom follow my blog and thanks for doing so.  Please note you can leave me some comments below.  I love to read them and often take your comments and thoughts with me on my workouts.  They often make me smile, LOL, and even tear up. 

This up coming race had often left me thinking, "What in the hell am I doing" there are times in my training that it hurts so bad that I stop, talk to myself, and even answer myself.  That is a very true statement. 

I have put a lot of time, dedication, sweat, and tears into this training and even into this past year.  I have a support system like no other!!! 

• My support system and number one fans are my family-My beautiful wife Alison, my son Keegan-he is my updater during races and my nutrition supplier, my daughter Olivia that no matter what I look like or am feeling she tells me, "Dad it is not much further, now you just have to run".  I always smile.  When I come out of the water, in from the bike, etc I am always looking for them and know their voices when I hear them.  For that this race is dedicated to them for all the time they have spent without their papa, for allowing me to go to bed sometimes as early as 0730, for picking me up when i was down, and just for everything!!!
• Being a firefighter we get to meet a lot of people and get close to our friends.  The fire department is like and extension of your family per se.  A friend of mine who I was in recruit class with by the name of Paul Storbeck or better known as BULL or BULLDOG to me has a beautiful daughter by the name of Camyrn who developed a rare form of cancer and has been a fighting machine.  I have been following the updates on facebook that he posts and yesterday during my long run I thought with all the pain/endurance/sleepless nights she has been through that this would be another great cause for me to run and compete for.  I then sent BULLDOG a text message yesterday asking him and his family if that would be okay if I did and completed this race in Camyrn's honor d/t the fact we know she is a fighter and will always fight no matter what.  Therefore when I start getting that feeling of pain and want to stop Ms. Camyrn Storbeck I promise you I will keep plugging away and we will cross that finish line no matter what!!!!!
• I am also running this race to honor the 343 brothers and sisters that gave the ultimate sacrifice on 9/11/2001.  http://nyfd.com/9_11_wtc.html  We shall never forget!!!

I woke this morning again feeling sore but slept well.  This am brought in a 40 minute run to include 8 uphill strides.  First 1.5 miles were at my easy pace plus 30 seconds.  Did the uphill strides from 2-5% inclines at speeds of 9.7-11.  Then finished off the run at my M pace.  Then spent some time stretching and foam rolling. 

Tomorrows workout is going to be a good one and several training partners are joining in.  5 hour bike and a 30-45 minute run.  Over an hour of FTP work included. 

Well enjoy your Friday my friends and until we meet again be safe.

Great video and will make you laugh :)
http://www.youtube.com/watch?v=B03dFMG8nR4

http://www.youtube.com/watch?v=KDjAHhZoV0Q
Ironman Wisc last year.  The last finisher....Check the crowd out and its almost midnight.

LONG RUN........LONG SWIM!!!!!!!!!!!!!!!!!!!!

Well since starting in the office the workouts have been getting a little more creative.  Went to bed last night at 7:30 P.M. and slept like a baby until 0230 when the alarm went off.  I was very rested and ready to roll compared to the morning before.  My wife had the coffee set and it was brewed and waiting for me.  Mmmmm Mmmmmm Mmmmmm.   After eating a small breakfast and sipping on caffeine it was time.

0330 headed north out of town and met up with the twin and away we went.  Decided to take a course that we have in the past.  Decided to stray from the written plan and do out own.  This consisted of the easy pace plus 30 seconds but with the last quarter of each mile being a dead sprint.  By the last mile (16) I was ready to be done with those.  Only took in 4 sips of water and no calories on the run and felt fantastic.  I honestly could have kept going and cruised in with 20 miles.  I had to cut the 2:30 scheduled run a little short though cause life got in the way.  Honestly, I am glad cause I know I would have continued to run.

After work decided to go and get Friday mornings swim done but again changed up the written workout to a longer one and one of my own.  Just to be different and change things up.  It consisted of 4x1000 yards all at temp pace and times.
#1-17:44
#2- 18:00
#3 (pulled) 16:32
#4 consisted if 10x100's....50 sprint and 50 easy.
Total time in the pool was 1:17:00

Things are looking good and as so many of my team mates have said we are feeling strong and getting excited for the race.  To quote the coach the Wisconsin course is a perfect set up for the EN athlete d/t the way we are trained to ride hills, descend the hills, and running off the bike.  Getting SOOOOOOOOO Pumped.

This weekend brings another EPIC Training log:

• Saturday is a 4.5 hour ride but time is still needed in the saddle and plus getting use to the new cogg so we are going 5 hours then running 45 minutes.
• Sunday is a 3 hour bike and I am following this with a 30 minute run.

Then on to week 8 training week.

Week 9 I will be in New York for the week so my training will consist of a very high running volume(Monday-Friday looking at 60 miles) but will be back Friday just in time for Saturdays RR#2!!!!  Then the slow taper is on!!!!

Well all time to relax and watch shows on sharks cause it is NATIONAL SHARK WEEK!!!!!!

HUMP DAY

Wednesday brought in an hour bike with some VO2 max intervals. 
Horrible night of sleep.  For some reason I just tossed and turned.  Alarm clock went off and it was a slow go but the coffee always is a good addition to the day. 
Met a training partner this am and off we went.  We noticed a brisk northly wind so we decided to ride into the wind for the first half and enjoy it on the way home. 
VO2 max consisted of 15 x 30 seconds in zone 5 and 30 seconds off.  Sounds easy but give it a try and then let me know what you think. 

BIKE WORKOUT:
WU: 10-15' Easy, then 3 x 1' (1') Hard/z4/100% to open up your legs.
MS:

• 3 x (5 x 30/30), 3' easy between sets.
• Remainder of session at 75-80%

WD: 5' Easy

POST BIKE NUMBERS:
Duration: 1:03:38 Work: 654 kJ
TSS: 63.3 (intensity factor 0.785)
Norm Power: 194
Distance: 21.171 mi
Elevation Gain: 448 ft
Elevation Loss: 470 ft
Min Max Avg
Power: 0 446 171 watts
Cadence: 32 170 85 rpm
Speed: 0 34.8 19.9 mph
Pace 1:43 0:00 3:01 min/mi
Temperature: 73.4 80.6 74.7 Fahrenheit

Was to be a 30 minute brick run but after going a block this was stopped.  Too much residual fatigue from the past weekend and didn't want to push it.  I have a 2 hour and 30 minute run tomorrow with lots of working sets within that time frame. 

Well time for some calories, shower, and head into the office. 

Have a great hump day!!

Tomorrow we will discuss what happens inside a cell when it is aerobic vs anarobeic.  Hmmmm one is more detrimental then the other and one converts energy more easily then the other but then why is it important we train at this level.........Tune in for Thursdays podcast and more.

Tuesday= Swim day

Kind of like this swimming after work thing.  I actually have gotten to sleep in the last couple of days and when I get to the pool at 3:45 P.M. there is hardly anyone there.

Todays swim :

WU: 300 yds/m

MS1: 6 x 400 (30 ) @ your RR pace minus 2-3 Set Total: 2400

MS2: 6 x 100 (15 ) as 50 Sprint, 50 Easy Set Total: 600

CD: 100 Easy

Total: ~3400yds/m

Towards the end the lats started to hurt and despite my effort I felt shot.  Had to be going anaerobic for the last few 100's.  The 400's were completed around 1:38/100 yards.  Felt very comfortable.

Coach posted the green light to try and bike and run tomorrow after this past weekends epic workout.  If it seems like a struggle though I am going to drop the intensity and ride in zone 2 for the entire ride then run a very comfortable easy plus 30 second pace.  Thurday though the long run is all 2 hours and 30 minutes of work!!!

Feeling more resting but still note some tiredness when climbing stairs throughout the day.

Well about 5 1/2 weeks out from the race. The race diet hit hardcore starting yesterday.  I tell you it feels as if I am constantly starving!!!  Lots of chicken, Tuna, and well a few home made cookies so far.  Mmmm

Well all be safe out there.

BTW on race day I will have a GPS tracker on so you will be able to track me on the bike and run.  It is much better then the Ironman updates.  You will be able to track my exact location.  It will tell you my exact speed, altitude, distance traveled and more.  Really neat.  When I am giving the tracking satellite number I will post it.  

MONDAY OH MONDAY

Welcome to week # 7 of 12 with the Intermediate IM Plan from Endurance Nation.

After watching True Blood with my wife last night I was physically and mentally exhausted.  I was so ready for bed so took my ZMA (Zinc monomethionine aspartate and Magnesium Aspartate) and some Ibuprofen for my aches and pains I turned the fan on next to the bed and I was out cold.  Don't think I moved until my wife woke me up telling me it was 0630.


Info in ZMA here: http://en.wikipedia.org/wiki/ZMA_(supplement)


I got out of bed and OMG was I sore.  It was that sore that makes you smile cause you know you accomplished what you were out to do.  Took a quick ice bath, foam rolled, and stretched.  A few cups of coffee and off to the office for the day.  


Took my files from WKO to review cause I was and can't quit thinking about why my variable index from this past weekends rides were so high (1.1).  I was very careful riding the course-meaning I watched my watts, stayed in the saddle, etc.  After getting a few responses from my teammates and the coach we hit the hammer on the head.  My total time of zero watts, meaning I was coasting was over 30 minutes for each day.  That with the hills adds up to the high VI.  Therefore we all know there is a lot of free speed on the Wisc course and things will be done differently.  How?  Well I am glad you asked.

• I will be riding a Rotor 3D TT (Round 53/39) in the front and a Shimano Ultegra 6600 12-28 cogg in the back.  Note I had a 12-25 for race rehearsal and it was not even close enough for me.
• I will be coming over the hills and going until I am spun out and then getting right back on it for what lies ahead.  Therefore there will me minimal coasting and a lower VI hopefully.  There are a few spots on the course you just can't help but to coast.
• Stay aero when feeding, drinking, itching, etc.  
• Pee on the bike no matter what it takes-ahh now that will feel good.

Well the day in the office was uneventful.  Preparing power point for the up coming recruit class.  I am assisting teach the EMT portion to the new recruits.

After work got the scheduled swim in which consisted of:

WU: 500 yds/m

MS1: 4 x 200 (30 ), last 50 of each is a sprint. 50 Easy

MS2: 5 x 150 (20 ), last 50 of each is a sprint. 50 Easy

MS3: 6 x 100 (15 ), Negative Split. 50 Easy

MS4: 8 x 50 (15 ), as 25 sprint, 25 easy.

CD: 200 easy

Total: ~3000yds/m

Then came home and my wife had dinner ready.  Had grilled chicken and a Turkey hot dog, watermelon, and some of her yummy homemade cookies!!  Chocolate milk for recovery.

Ironman Wisc EN Camp ReCap

Endurance Nation Ironman Wisc Camp ran from Thursday, July 28th and ended on Sunday, July 31st after a long run.

Thursday consisted of the packing of the car, traveling to Madison, checking in to the Hotel, unpacking the car, 6 mile group run, then group meeting.  It was nice to put names to faces and meet many others joining the camp who were not members but eager to hear and learn how Endurance Nation teaches.  Meeting went long this night and therefore I had a peanut butter and jelly sandwhich and a mac and cheese microwave bowl.  Tried to go to bed early but was pumped for Friday.

Friday consisted of me waking up with the chills and body aches.

•  Pretty sure I had a low grade fever but I was not at this camp to lay around.  Therefore took some Ibuprofen and sucked it up.  
• Met in the hotel lobby at 0730 for a 109 mile bike ride.  The ride consisted of the stick and both loops of the course.  We were short 3 miles cause where out hotel was located.  
• Very happy with the day and the outcome of the ride.  I rode under my IF (.67) race goal is (.70) and TSS points came in at 237.  Thing I was not happy with was the VI of 1.1. Ave speed was 18.6, Ave cadence of 88, Avg HR of 133.  Note I was not aware of this cause I was not able to download the data while in Madison.  It makes since now though cause my brick run following was very difficult.  
• Nutrition consisted of 250 calories of Infinite per hour.  I also consumed one Roctane gel that was 120 calories.  While peeps were refilling there water bottles I slammed down a 32 oz bottle of coke.  Stuff works.  
• First loop came with a lot of learning, listening, and watching.
• Second loop I had fun with it but damn those 3 hills at the end where brutal.
• Overall time on the bike for 109 miles was 5:53.  
• Returned to the Hotel and decided I was going to eat before the Admin meeting.  Chowed at the Great Dane.  Had an awesone pretzel bread with a burger, brat, fries, and a beer.  Yes, lots of water.
• Bedtime at 2100.  Again tossed and turned and still with some chills.

Saturday

• Woke up feeling much better but the butt was very sore from the saddle
• Had a few cups of coffee, two pieces of bread with peanut butter and a banana
• Met two people out front of the hotel around 0645 and we decided to get started early cause it was to be DAMN HOT.  Yes sunscreen was applied before we left but it is hard to carry and reapply.  
• Well things were going well until we started climbing a hill we didn't remember.  Well yep we took a wrong turn but that is okay cause my butt hurt so bad I was telling myself I was going to ride the stick, one loop and home.
• Met a buddy from Iowa at the BP in Verona only after we went to the gas station in town so more miles added on there.  
• Okay so we are off.  Decided to take the day easier than yesterday and try and ride more smoothly.  I was assuming my VI was hard cause the run was difficult on Friday or I just didnt feel well.  I was following Levi and another friend doing the race come Sept.  Just seemed a little too easy and decided we were all here for the experience and needed to ride the course as close to race day as possible so stepped it up a little.  
• Got to the hills, down hills, straight aways and all felt good besides my ASS and getting baked by the sun.  The quads, calf's and muscular endurance overall felt awesome.  First loop done and Levi needed to refill his water bottles.  My ass hurt so bad my mind was telling me to just go back to the hotel and call it a day.  Physically though I wanted to go.  Coach talked about eventually the "SUCK will come to you".  I hadn't felt that yet so I sucked down a coke and decided what the hell I am in for the full Monte again.  Second loop the intensity was stepped up more and the hills were attacked but at the same time trying to keep the watts under my FTP.  Note it is impossible to ride the hills at 10 or 20% above your FTP.  You are doing lucky to keep it at or just under your FTP.  Took 8 minutes off the 2nd loop from the 1st.  
• Levi got cramps and I looked back and the poor guy was walking his bike up "papa" hill.  I waited up and he said he was a mess and for me to just go.  I told him to hook up with us back at the Clarion.  I got up with a group from Endurance Nation and we were hauling some ass.  Hooked back up with another buddy from Iowa and we rode the stick back to the hotel.
• Stats from this ride I was very pleased with.  114 miles in 6:08.  IF again .68, TSS 245, VI again 1.1 and I was or thought I was pretty smooth and consistent throughout but guess not.  Ave speed today was just 19.6.
• It was very hot, humid, and I got burned.  
• Group meeting then a Group dinner out.  Met at a nice restaurant in Verona.  Has pasta, pizza, and a few beers.  Needed to carb up for Sundays run.
• To bed early again and slept decent.

Sunday

• Well after 223 miles of biking and 12 miles of running I got out of bed and didn't want to move cause I didn't want to feel where the hurt was.
• Drank a few cups of coffee, had a banana, and a muffin for calories
• Met a buddy in the lobby at 0600 and we drove to the beginning of T2.
• We got out and went to see where the swim start is and the transition areas.
• Long run from the water exit, up the helix, and to the bike.  Goal transition will be like 6 minutes.
• We had a cue sheet printed for one lap of the marathon.  That is 13 miles.  Off we went.  Well the streets were not well marked and lots of construction going on.  We got lost a few times but found our way.  
• Note to self.  If you think it is going to get dark on your run be sure to bring a head lamp cause on the bike path leading to Mendota Lake it will be pitch black unless they put up lights.  
• Found a few hills 
• Overall the marathon no matter how I feel coming off the bike is going to hurt.  
• It is a double loop which always turns into a mental battle.

Lessons I learned

• Getting an 12-27 or even a 12-28 for my bike this week cause the 12-25 I am currently running is not enough gears for me.  Over my watts several times and there was nothing I could do but short of walking my bike to get them down.
• Coach Rich said "Don't bring the SUCK to you wait for it cause its coming"  Hopefully the SUCK will stay away until the "line" which for us is MILE 18 of the run.  When it comes I have that one special thing that I have been thinking about and will assist me through the rest of the run.
• You have NO FRIENDS during the run.  Why-cause you will run to fast, to slow, walk when you could run, etc.  Remember this is not a race its an execution game.
• Stay inside my own box, no one gets in and I can't escape.
• Coca Cola is good for instant sugar, carbs, etc
• When cars honk, yell, flip you the hand gesture, just smile and keep going.
• Anytime you have a chance to ride and run the upcoming course DO IT!!!!  It is nice to know what lies around the corner :)

Packed the car up, put on the recovery tights and socks, and headed home.

This week is a recovery week and back to the full swing of things by the weekend.  Falling asleep typing this so bed time is an early one but not till after True Blood the wife says.