I haven't had much time to sit down and write these past couple of weeks. I have been busy with cross country and trying to keep myself busy during this taper period. I have 7 days to the big race and looking at the clock right now, 7 days from this minute I will be 22 minutes into the swim. What a ride its bee this time training. I had changed and tweeked a few things during training and I feel extremetly confident and strong.
The weather here in Central Illinois has been a bit on the cool side. Last week on a cool 40 miler I noticed I wasn't dripping with sweat even though I was pushing fairly hard. I have gotten used to gauging how much I replace fluids by how much I loose. So I have done three heat simulated rides this past week and 1/2. This consist of riding on the trainer, high cadence with extra clothes on. These sweat sesions felt really good. Time wise the first was two hour ride and the next two just one hour rides. This to was a perfect time to practice my transitions right into the run.
The second count down is cross country count down to State. Today 10-25-08 is Regionals over in Monticello. Bus time 1045 hours. The kids are ready for a fast day even though its a bit on the cool side and it has rained for the past two days. On Thursday we took the kids over and ran the course. Tihs was actually my first time on the course as well. Its located in Allerton Park, a beautiful setting thats going to give the kids serverl terrain changes. There will be some extremely tricky areas that the pace will slow but this is regionals there will be fast times. The kids enjoyed running easy and getting used to the course or at least there are good fakers becuase the main reason for going was stopping and scarfing down a ton of Pizza at Monical's on the way home.
Next week Sectionals on the same day as Ironman Florida. 11-01-08 My day will be a bit longer than the kids but I will survive off the positive energy the kids bring. The state meet 11-08-09. That is the day the kids have been training for. The kids have put in the time, effort and the peak of training is here. Three hard races left, go the the well races, run like an animal races, make it hurt races. I tell the kids its lasts only so long, then its over you can't go back and put more into it now so leave IT out there.
Train hard, train smart
Saturday, October 25, 2008
Monday, October 6, 2008
New machine
Here it is.. Finally I have the right color and set up. Last week the frame came in and was built up. I have ridden the bike 3 times and everything seems to be good. The fit is perfect and now I will build my confidence up the next couple of weeks. I have a long ride today to test ths fit comfort. It shouldnt have changed but it will be tested.
Race wheels look great and they are fast...
Friday, October 3, 2008
IRONMAN 30 days out
It has been a while but, there is a great reason. Some long ironman training days and cross country have taken all my time and energy. The first good news is the new bike is built and I can't wait to throw down some miles with it. That was a grueling ordeal, but after going through three frames to get the right one it is going to be worth it. It will be a fast machine.
WOWS is still going strong last week we had a cookout that brought out some 14 swimmers. The numbers are down but there are only a few of us that are still training for races. Ironman world championship, Florida Ironman and Arizona Ironman are still left this year. The air temps have only been in the 60's for the last couple days so the water temps are going down. Wet suits are definately needed, unless you are a polar swimmer.
Runs have been going great. I feel really strong right now and plan on feeling this way after that 112 miles. This year the goal is to take several minutes off of last last years time. a slow but with no cramps or problems 4:30. This year I wiill be under that time and the goal < 3:40 I feel at this point in training this time or better is do-able.
The swims have been fun but hard work. I wish I would have started swimming earlier in life. Right now I have the confidence to kill last years time of 1:10. But not worring to much about burning all my energy during the swim. I want a comfortable and smooth swim this year. If I'm out of the water faster than last year then thats good. My time in the pool has paid off. This years strategy is the same, start out to the right and angle in toward the farthest bouy. This adds 50 or so yards to the race but keeps me out of the washing machine for the most part.
The bike as I said before a new ride his year will definately make me faster. Accompaning the new bike are some race wheels. 100mm Blackwells and I went to tubulars this year. A big difference in frames full carbon compared to alluminum is like a Caddy compared to an old pick up truck. The 30 or so rough miles headed back into PCB will be a breeze. Hopefully that 5:37 will be smashed this year. Just having the confidence on the new bike will take off several minutes. Another training aspect that I changed was I'm watching my cadence and heart rate instead of speed. This is a simple change but has worked out for the best. I feel more relaxed on rides. Since speed for me is an adrenaline addiction the change has set my worries aside. Heart rate training is still a new concept for me but, staying within a particular HR zone for periods of time has made me even stronger. Consistancy is what I needed to boost the confidence in all three aspects. Swimming has some limits to HR training since my Garmin HR monitor has water limitations.
The next week I still have some tough training and long miles to do. Then its onto taper for me. I will be cutting the training by 30% starting with runs, bikes and then swims. Taper is a pretty interesting part of training. I usually spend alot of time researching and calculating what I've done over the past months. Finding out the totals of laps and miles will be more interesting this time becuase of the HR training. Zones and BPM will be calculated.
30 days out from the race I'll do final equipment prep time, mental prep time. Like last year I will make a IRONMAN race day receipe this will be taped on the bike and carried through out the run to remind me when to eat and drink. It also contain mantras to keep the mind strong. I know what punishment the body is taking and what it feels like. The mind rules, so I have to keep it busy with positive sayings and thoughts. This will push me right to the finish line.
Train hard, train smart
WOWS is still going strong last week we had a cookout that brought out some 14 swimmers. The numbers are down but there are only a few of us that are still training for races. Ironman world championship, Florida Ironman and Arizona Ironman are still left this year. The air temps have only been in the 60's for the last couple days so the water temps are going down. Wet suits are definately needed, unless you are a polar swimmer.
Runs have been going great. I feel really strong right now and plan on feeling this way after that 112 miles. This year the goal is to take several minutes off of last last years time. a slow but with no cramps or problems 4:30. This year I wiill be under that time and the goal < 3:40 I feel at this point in training this time or better is do-able.
The swims have been fun but hard work. I wish I would have started swimming earlier in life. Right now I have the confidence to kill last years time of 1:10. But not worring to much about burning all my energy during the swim. I want a comfortable and smooth swim this year. If I'm out of the water faster than last year then thats good. My time in the pool has paid off. This years strategy is the same, start out to the right and angle in toward the farthest bouy. This adds 50 or so yards to the race but keeps me out of the washing machine for the most part.
The bike as I said before a new ride his year will definately make me faster. Accompaning the new bike are some race wheels. 100mm Blackwells and I went to tubulars this year. A big difference in frames full carbon compared to alluminum is like a Caddy compared to an old pick up truck. The 30 or so rough miles headed back into PCB will be a breeze. Hopefully that 5:37 will be smashed this year. Just having the confidence on the new bike will take off several minutes. Another training aspect that I changed was I'm watching my cadence and heart rate instead of speed. This is a simple change but has worked out for the best. I feel more relaxed on rides. Since speed for me is an adrenaline addiction the change has set my worries aside. Heart rate training is still a new concept for me but, staying within a particular HR zone for periods of time has made me even stronger. Consistancy is what I needed to boost the confidence in all three aspects. Swimming has some limits to HR training since my Garmin HR monitor has water limitations.
The next week I still have some tough training and long miles to do. Then its onto taper for me. I will be cutting the training by 30% starting with runs, bikes and then swims. Taper is a pretty interesting part of training. I usually spend alot of time researching and calculating what I've done over the past months. Finding out the totals of laps and miles will be more interesting this time becuase of the HR training. Zones and BPM will be calculated.
30 days out from the race I'll do final equipment prep time, mental prep time. Like last year I will make a IRONMAN race day receipe this will be taped on the bike and carried through out the run to remind me when to eat and drink. It also contain mantras to keep the mind strong. I know what punishment the body is taking and what it feels like. The mind rules, so I have to keep it busy with positive sayings and thoughts. This will push me right to the finish line.
Train hard, train smart
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