Great Run / Hard Bike Ride

Yesterday I felt really good about my run.  This was much faster than I used to go 6 months ago.  I normally averaged 10 minute miles on a good day!  Yesterday, I went 11.47 Miles in 1 Hour and 44 minutes.  That's a 9:05/mile average.  On a side note I burned 1268 calories.

Today's long bike ride was hard!  I felt great starting out (it ended up being down hill most of the way). I felt like I was averaging 22-23 mph., I was moving!  By the way, this was a brand new route, I just looked it up on mapquest to get a new route and I never checked the elevation.  I rode hard for 2 hours and 15 minutes and then turned around.  The ride was pretty much up and down in the middle of the route.  I knew what was coming...that nice fast pace ride, I had to ride back UP that route to get home.  Talk about a workout!  I made it, but it was tough.

Today's ride was 4 hours and 37 minutes long.
15.5 Average MPH (that was due to the big hills...slow)
34.5 MPH Max
1969 Calories burned
HR Average 119; HR Max 148
67 RPM Average; 112 RPM Max

I'm still feeling good about my training but still have a ways to go before the big IRONMAN in Arizona.

Just 5 weeks until Florida 70.3!

Another month down...

Another month of training in the books.  This was a good month despite last week on my long bike ride that set me back with a flat tire....Oh, and I didn't pack a spare tube.  This month I focused more on bike riding and in the training almost everyday.  I finished the month out on a long 3 hours and 50 minutes bike ride.  I went 61 miles today.  

As you can see my totals for the month were: 

368 Miles on the bike

22,800 yards (12.95 Miles) in the pool

68.75 Miles running

(Many hours)

Looking at the numbers this way makes the Ironman look a "little" shorter in distance...(anything to help ease the mind).  Looking forward to my rest day tomorrow and leading worship on EASTER Sunday!    

7 weeks to Florida 70.3-

8 Weeks To Go...

     As I continue to train, I can't believe it's now less than 8 weeks to Florida 70.3.  One of my major changes over the past 4 weeks has been my eating and especially breakfast.  I really didn't ever eat before workouts.  Now, I try to eat around 700 calories before heading out to the gym or jumping on the trainer at home.  That means I'm getting up 30 minutes earlier (the alarm goes off at 3:29am).  It has made a huge difference in my sustainability and endurance in my workouts!  I have also added Chia Seed and Flax Seed to my daily diet.  I am riding almost everyday now as I will have a heavy dose of bike riding and then transition to more running.  The last thing before my race will be heavy swimming (which is less stressful on the body).
     Last Saturday I had a great outdoor bike ride.  I started in the morning around 7:30am right when it got daylight and rode for a solid 3 hours.  I ended up going 50.4 miles with an average of 16.5 or so mph.  I was really pleased with my time and distance.  I actually felt great after the ride and could have went farther.  This Saturday I am scheduled to ride 3:15 hours, then the next week - 3:30, and so on, all the way up to 4 hours.  After my bike ride I have to run around 30 minutes.  This was pretty difficult last Saturday as my legs were wobbly after being on the bike that long.  It took me a good mile into the run before I felt 'normal' again.  On Saturday's workout I took 1 bottle with 2 Fizz's and 1 bottle with Heed, this seemed to help.

8 weeks to go and still feeling strong...at least at the moment.

Kicking my tail...

I'm still feeling great about my training.  We turned it up a notch on the bike workout with HR zones and this week, for some reason, the bike just kicked my tail.  My bike exercise was suppose to look like:

-Keep RPM 80+ (no problem)
-10 min Warm Up - Zone 2 (no problem)
-Next 2 hours and10 min in Zone 3 (this is where I struggled to keep it in Zone 3)
-Last 10min Cool Down Zone 2
(use gearing & resistance to see if you can ave 16 mph in Z3)

In about 30 minutes trying to keep my HR in zone 3 my legs were dead.  I felt like I gave it all I could in my first 30 minutes and I was suppose to ride 2 more hours!!  I slowed down a bit and tried to keep going but at 1 hour 15, I was well spent.  Although this was discouraging I know I need to keep improving in this area.  It only takes time...too bad my half ironman is in 2 months.

My swimming was great this week along with my running.  I definitely feel like those 2 areas just keep getting better and better.  My workouts this week were:

Monday: Run 45 minutes (Zone 3); Ride 1 hour (10 min warm up; 6 work intervals of 3 to 6 min duration; build to Zone 5a on each. Cadance is at the high end of your comfort range; Recover to Zone 1 for the same time as the preceeding work interval.)

Tuesday: Lift weights; Swim - WU: 200 swim; drills= 200 fist; 200 catch ups; 200 finger tip drag; 200 swim; Main: 250 yds regular; 250 yds 30 sec faster; 250 yds regular; 250 yds 30 sec faster
CD: 250 easy

Wednesday: Ride 1 Hour (60 min; 80+ rpm; every 5 min interval = first 30 sec sit up & drink; aero next 4:30; at 15/30/45 min mark, get out of saddle and dance on pedals for 60 sec); Run 1 Hour - Zone 3

Thursday: Lift weights; Swim - WU=200 regular; 200 catch up; 200 finger tip drag; Main= 8 x 50 yds (20 sec rest between each); 4 x 100 yds (20 rest between); 2 x 200 yds (20sec rest); CD= 4 x 50 yds easy (30 sec rest)

Friday: The 2 hour 15 minute bike "fail"

Saturday: Run 80 minutes - (WU zone 2 for 10 min; 4 x 15min = 60 min; in each 15 min segment, 1st 5 min in Z3, 2nd 5 min Z4, next 2 1/2 min Z5a, next 2 1/2 min recovery jog Z2. Hit your lap button for each set. CD Z2 10 min); Swim - 1100 yards (Nice 'easy' swim)

Sunday: Rest!

Looking forward to a great upcoming week!

2 MONTHS, 15 DAYS until Florida 70.3


  

A New Month...

January was a good month and I'm looking forward to starting another great month of training as I continue my goal of becoming an Ironman. 

I looked at my "LifeTicker" App today and I ONLY have 3 months and 17 days left before my Half Ironman and 9 months and 15 days until my Full Ironman.  I feel like I'm really making some strides and improving in all 3 areas.  It's a slow process but dedication, drive, persistence, lots of prayer and repeating "I can do all things through Christ which strengthens me" is the key.  


My training plan this morning (swimming) was:

Warm Up = 200 yards regular; 200 yards catch-ups; 200 yards finger tip drag; Main= 8 x 50 yards (20 sec rest between each); 4 x 100 yards (20 rest between); 2 x 200 yards (20sec rest); Cool Down= 4 x 50 yards easy (30 sec rest)

I was finished and out of the pool by 5:55am this morning (I got to sleep in since I only had 1 exercise to do today).  I came home and did the usual routine of fixing breakfast for the family and then taking my son to school.

Training Completed for January 2013

I had a great month of training for the month of January.  My training consists of "time" training but looking at the distances helps me mentally as I prepare for my first Ironman.  My swimming continues to improve and I'm getting faster on the treadmill.  Today I ran for an hour on the treadmill - 6.6 miles (9:05/mile).  I'm getting more comfortable on the bike as my rides are a minimum of 1 hour each.  I'm hoping for faster speeds on my bike as I continue to train.  I would love to be running 8-8.5 minute miles for long distance later this year.  Here are my totals for January 2013 Training:

January Training Totals

Swimming - 16,675 yards (9.47 Miles)

Running - 48.5 Miles

Bike - 180.79 Miles

35 Pounds Lighter

Back in April and May I wanted to do more than just "run".  I entered the triathlon world.  I remember going to the pool for the first time and only swimming 1-1/2 laps.  I also remember running with all this extra weight.  I started swimming and riding my bike 2-3 times a week (along with running 2 times a week).  I started dropping the extra weight I had accumulated from eating too many tacos while in New Mexico.  I set a weight loss goal by the end of this year, which I haven't hit yet, but I have lost 35 lbs. since since April.

My diet is definitely stricter now, but it's still the hardest part for me.  (I like to eat...the good stuff: fried food, chocolate, french fries, pizza.)  I still haven't had a soda or energy drink since August 1, 2011 and my headaches have nearly vanished (I used to have a headache everyday).

I'm still waking up at 3:30am everyday (minus Sunday) and going to the gym, getting on my bike, swimming in the pool, lifting weights or running on the treadmill.

I'm looking forward to entering 2013 as I continue my road to becoming an Ironman.

 
On a side note, my coach sent me a great "motivational" Christmas Gift this week including my favorite salsa from Albuquerque.  Thanks Scott!