Boise 70.3 in three weeks

Finished the last build week and entering peak development for the next two weeks. The basis of the peak weeks is to have high intensity workouts at race pace with recovery between. Also it is an opportunity to practice event nutrition plans. Peak development is followed by race week. Then depending on the results of the race, some rest and then prepare for the Tri-Monroe Olympic distance June 26.

Summary of this past week training: swim 2.2 mi. 1:37 (1000 meter test 24 min.); bike 84 mi. 6:10; run 15.3 mi. 3:25; total miles 102, 11:12; including 0:45 strength training; total training just under 12 hours. This training included time tests and more recovery so I expect to have good energy for this coming week. The Saturday shop ride with Brian and Lance was a good technique training for me. It gave me the chance to work with my new cassette, 11-28. I was able to maintain a pretty good pace overall which is encouraging. But as Brian reminds me I have a long way to go. Doable, but definitely a climb.

I have been concentrating on my nutrition with a good balance of vegetables, fruits, and proteins. I average about 5 to 7 servings of each. Carbohydrates more frequent in the earlier part of the day, particularly after training recovery meals. The balance of foods is taken from Matt Fitzgerald Racing Weight. Compared to last year at this time I am up about 7 to 10 pounds over my lowest weight last summer. I expect that my weight will drop during more intense training from mid July until October in preparation for Ironman Hawaii.

This is my training plan for this week. It is from Joe Friel's Your Best Triathlon. I have modified it to start on Monday to allow me Sunday off.

Monday:

Swim, 1:00, warm-up 6x50, 4x500, 10-20 min. cool down.

Run, 1:15, warm-up, strides, 4x8 min. zone 3 with 2 min. rec., cool down.

Strength training, 0:45

Tuesday

Swim, easy 15-30 min.

Bike, 1:30, warm-up, 6x5 min. hill repeats with recovery, 10-20 min. cool down.

Wednesday

Swim, easy 20-30 min.

Bike, 1:30, easy ride.

Run, 1:00, easy run.

Thursday

Swim, 1:00, warm-up 10x25, 4x25 paddles with 6 stroke sprint start, 4x500 race pace, 1x300 easy.

Bike-Run #1, 1:45, bike warm-up 20 min. 15 min. at race pace, run 6x9 min. intervals with 1 min. recovery, cool down 5 min.

Friday

Swim 30 min. recovery.

Bike 2:00 easy.

Run 0:45 easy.

Saturday

Bike 2:00 easy.

Run 1:00 easy.

Sunday off or make up any missed session.

Mix in a few stretching sessions and that should make the week.

Adds up to about 16 hours, in 15 sessions.

It will be difficult but if the weather cooperates I should be able to get it done.

If you are out there with me training somewhere, then a hui hou, I'll see you on the road.

Four weeks to Boise 70.3

Last two weeks of training were productive. I now have just 4 weeks to Boise, 6 weeks to TriMonroe, and 15 weeks to Kona 140.6. I'm so amazed that I'm at this point.

11 workouts this week including 3 swims 4 rides 3 runs and one weight session. Total of 132 miles and 15 hours. It is noteworthy to think that I am actually accomplishing that much work compared to where I started a couple of years ago. Thinking Ironman Kona was a five year plan, here I am trying to validate my entry in only my second season of competition. At times, I think I an just over my head.

Saturday I had a good ride with the Snohomish Bicycle shop group. It was my second group ride and I felt more confident being in the group. I'm still not nearly as fast as the group but I feel like I'm improving. During the back road hill portion I tried to copy the movements of our sweeper and found that my efficiency improved. Lesson learned. It was also the first time I could feel the advantage of drafting in a group. Hopefully next week I'll make more improvements and stay closer to the pack.

After the shop ride I was just relaxing talking with some of the other riders and after a few comments began to reflect on this total experience. Todd, one of the team members remarked that the quality of my production was way ahead of some others and I thought how great it is to be in a group of encouragers. I am thankful for my friends and mentors at the Monroe YMCA. My weekly spin classes have increased my base, and different conversations with friends and trainers helps me consider my overall plan. I have so many people who are knowledgeable who are helping me along my journey. Also I am grateful for my shop teammates. We had a great social time at Fred's to get to know each other better. I've had several opportunities to get positive feedback. Martin and Brian are so helpful with supplies and work to keep my bike in top shape. Brian is excited to increase my training and I can tell that he had given some extensive thought to how we can accomplish that. Just the act of writing it down is an encouragement. There is also the accountability which serves as a motivator. I think I can do the work and they think I can as well. I know how important it is to surround yourself with people of like interests and have found that plentiful here. Maureen continues to be my biggest fan and help out wherever she can. She's had to sacrifice by anticipating my training as we plan other things together.

One more week in the build stage, then two weeks at peak, followed by race week for a taper. As a reminder the plan I am currently following is based on Joe Friel's book Your Best Triathlon. This weeks projected plan is as follows:

Monday: recovery swim, moderate bike, short run, strength training

Tuesday: swim speed skills, possible long bike, run speed skills

Wednesday: long bike (if not Tues.) and moderate run

Thursday: swim for strength and force, long run

Friday: swim for muscle endurance, moderate bike, possible strength/stretch session

Saturday: long bike, possible moderate to long run

Sunday: off or run (if not Sat.)

More to come. Thanks for all my teammates and supporters, without whom I could not even begin to seek out the prize. Thanks for keeping me grounded and focused. Long before I ever race I will have won many honors from you. On race day you will all be with me and I can only forsee great personal accomplishment. Until then, keep watching, a hui hou, I'll be seeing you on the road.

Desire and gratitude

Desire and gratitude are two of my daily motivators. There are others such as the influence of friends and family, past experiences, daily successes, and the encouragement of people I meet day to day, but for me, every day I observe that I have been given a gift to desire to train and achieve new milestones, and I am grateful for this and all gifts provided by grace as marked by the recent Easter celebration. Each day I am not sure what I will accomplish though I have a plan to attempt each day but I am always grateful, filled with a grateful heart, that I have the opportunity to train, to believe and to profess my faith to others. Philippians 4:13 I can do everything through him who gives me strength. When I struggle or think foolishly that I can do it on my own, I am grateful for that message.

As far as training: I'm in a build 2 stage. Managed 13 workouts for a total of 18 hours this week. By Sunday night my body is pretty worn out. As I told a fellow cyclist yesterday, I am always sore. Tomorrow morning I will have a recovery swim session, about a 90 minute moderate cycle session, rest and then in the afternoon my weekly weight session. Just under 6 weeks until the Boise 70.3 race June 11. The following weeks include 3 more build weeks, 2 peak weeks, and the race/taper week. After that a bit of a rest, then training until the Tri-Monroe Olympic distance on June 26. Right now my main objective is to successfully complete the Boise 70.3 and validate my entry into the Kona Ironman Championships which then becomes my new "A" race for this season.

Training summary for this past week: swim 5 miles, 4:30; bike 80 miles 6:15; run 25.25 miles 5:45; total miles this week 110.25. Total time including strength training at 18:00 even.

Today I ran the Old Snohomish Road to Monroe. Beautiful day, low 60's temperature. Lots of cars, trucks, and cyclists, no runners. That run was about 9 miles in 2 hours. Looking forward to more intense training this week, still trying to bump up my bike mileage, and completing the entire workout plan for the week. So if you're planning on being at the Y or on the road, a hui hou, I will see you on the road.

Since the email from WTC

First of all, WTC, why aren't you following my blog because this is a cool story.

Okay maybe not so but I am having a great time. Since the email announcement I have started the last few days to panic, of course. I mean, I thought, I wanted the Hawaii Ironman spot, I thought I'd get the lottery, sure, but really, really. Now that I've got it now I've got to make it count.

Immediate changes: change up training program to emphasize the Boise 70.3 in five weeks to validate my entry then back to the full Ironman training schedule. No problem, I started in January with Kona in mind so I'm on schedule. Feeling good with a good amount of training races ahead and support. Also I've got a couple of rest breaks built in so I don't over-train at any one point.

I'm starting to obsess about all the if's, all the details I've got to work out. It's good, I've got checklists going, checking in with my support group, and working it out little by little. For me, I'm a bit obsessive compulsive detail oriented anyway so I need to give myself lots of time to work out the details.

I've been thinking alot at this point and the most common thread right now is "why do I do this, triathlons?" I feel like I have a good handle on my personality and what drives me so I've come up with a list.

• Because God has given me the gift that I can do it.
• My family supports my little hobby.
• For my family, friends, supporters who encourage me.
• For my former students and athletes because I always encouraged them.
• Because I get so much support and accountability from my Tri-Team and sponsors at Snohomish Bicycle and my trainers/coaches from the Monroe Family YMCA.
• I am having such an amazing time and every day discover what I can do.
• Finally as I started about the gifts from God, I am so grateful.

So there's a little up close and personal and WTC if you're listening or watching, there is more to come. A hui hou, ho'omau, see you on the road.

Hawaii Ironman

Last two weeks on the road. San Jose to do some home chores for Kaleo. Quick stop in Santa Monica to check in with mom. She's doing well. Out to the desert to quick check on the condo, everything was fine. Brother John and friend in residence for a couple of weeks. Back to Beaverton, dinner with Em and BJ, all is well there. Finally home, rest a day, yard work for a day, back in the routine tomorrow.

Big news, received email from Ironman with notification of winning lottery for Hawaii Ironman 2011. I'm in. One of 200 selected. The odds of winning is unbelievable and now, it's on. In order to validate my entry I have to complete an Ironman event so I've registered for Boise 70.3 in June. Now I'll adjust my workout to 70.3. After I'll switch back over to the full IM regimen.

Race schedule now includes:

Boise 70.3 in 7 weeks

Tri Monroe in 10 weeks

Whiskey Dick in 15 weeks

Kona in 24 weeks

More on the training adjustments later. A hui hou, see you on the road.

One week since the MI half

The last week was difficult. My legs were sore most of the week but I continued to work through my workouts. The stiffness is mostly gone although I had to rest the last two days. After adding up the numbers for this week I went back to my workout records from last year to compare how I was doing. For the first 12 weeks of the year my volume is up significantly averaging 81.3 miles per week compared to 57.68 last year. Also given the times posted in various races this year and my perceived difficulty of workout levels I feel like I am doing pretty good. However, I am still behind on my bike distance goals for the current weeks in the base 3 phase and so I am hoping what I think I have accomplished is fairly accurate. I know I'm doing better but I am not sure by how much. I've been out on my bike a couple of times in the last week and am still concerned with my hill climbing ability. It needs to be an area of concern as I approach the build phase of my training. The other concern I have is that am I progressing at a rate that is commensurate with my age for the training. Am I ahead or behind. Hopefully the next 4 weeks will tell. I have just 3 months before the TriMonroe.

Numbers for this week: swim 3.3 miles 2:30; bike 56 miles 4:00; run 9.5 miles 2:10; 0:45 on weights; total miles 70, total time in training 8:40 (with wts. 9:25).

Training this week more of the same as I go through base 3 another week. The key is to complete all the bike distances. A hui hou, see you on the road.

Last month and a half marathon

I've been so busy the last month that I have not had the energy to post. Not much of an excuse but it is that. I've been in the base 3 stage of training and I am still working that. Volume and frequency is getting harder even on days when I don't make my goals. Also I have had to work in some rest days and massage sessions.

Big surprise is that the local Snohomish Bicycle shop is sponsoring a small tri-team and I am on it. So many thanks to Martin and Brian at the shop and if you're close they can give you great service and products. Having said that I am the oldest male on the team and I have to be accountable for my training and performance which I look forward to doing. We'll be training together and competing at some events together as well. Look for us at local events in Washington, we'll be the official bike shop for the Lake Stevens 1/2 IM this year.

Now for the numbers:

2/21 swim 3.25 mi. 2:25 bike 71 mi. 6:00 run 10.5 mi. 1:30 weights+ 1:25

2/28 swim 2.75 1:50 bike 58 4:30 run 15 3:15 weights 1:45

3/5 swim 0.90 :45 bike 24 2:00 run 12.5 2:20 weights 1:00

3/14 swim 2.00 1:15 bike 57 3:20 run 17.75 3:40 weights 1:30

Today was the Mercer Island half marathon. This was my first official attempt at the distance, though I have run it twice in the last year on my own. My goal for the race was 2:30. It was a hilly but beautiful clockwise run around the island. Weather was good, cold but sunny. It's supposed to be fun right? Well the first 10 was pretty much that but the last 3 not so much. I stopped and walked each water station, I think there were 7, and consumed 3 gels: 1 30 min. before the start, 1 at the end of the first hour, and the third about 1:50 in to the race. Pre-race included coffee, Cliff bar, and Gatorade. Running was no problem during the race, I never felt winded except for the steepest incline with breathing under control. Developed a blister on my right foot 4th toe about mile 9 which made it tough on curves to the right especially downhill. Stopped to use the porta-potty at mile 10. At the north west side of the island the wind kicked up and that, combined with accumulated sweat and low temperatures, made me feel really cold for almost two miles. I had on a tri-top, running shirt (all tech material), headsweats hat, and running shorts. I was comfortable the better part of the race but the wind and cold got to me for a while towards the last. During the race I listened to Motion Traxx episode at 168 bpm. If I ran the entire race at that pace I would finish around 2:16. Added to that I had to factor in short walks at the water stations and the one pit stop. By the time I got to the last mile I was energized but wasn't sure that I would make my goal time. I pushed on but was gimping due to the blister. The last half mile was a combination of hill climb and downhill, the uphill at that point shortened my stride and I had trouble. When I crested the hill and was in sight of the finish I tried to increase my pace but it wasn't much. As I crossed the line the timer read 2:32 plus. Well I was tired but glad to finish so close to my goal time. Maureen met me at the finish, grabbed a couple of pictures, and then after going through the vendor tent to pick up some food and drink, we walked/hobbled the mile or so to the car. Short pit stop at Starbucks then drive home. Recovery at home included a good breakfast and shower, compression tights, coffee, and rest/elevation. Watched some basketball and grabbed a little nap. And then in the afternoon the official results were posted on the internet, my official time 2:30:14. I was shocked really, but there it was, a mere 14 seconds over my goal. This represents a 15 minute improvement over the same distance that I ran last November in Hawaii. So I was extremely pleased with that and as a result looking forward to training this week.

Still in Base 3 for three more weeks but excited with my improvement. This week I have to up my totals including bike distance goal of 100 miles. So, here we go, a hui hou, see you on the road.