Water temp at the pond was 75 degrees this morning. Double crossing with no wetsuit today. A little slower without the wetsuit but definitely a better workout. Did a 5 mile run afterward with Mike. Good to loosen up the legs. Overall felt pretty good after the long ride yesterday, I had expected to be a little sore today, but feel fine.
Weight: 163
Another long Sunday ride down, and lots more to go! Felt good the entire ride today. Trying to stay at a steady pace, even when up in the front. Sometimes when I’m in the front I tend to start pushing too hard so I’ve been paying closer attention to the power meter to make sure I don’t get out of my zone.
http://connect.garmin.com/activity/88783703
Nutrtion:
96 oz. EFS Drink
EFS Liquid Shot
Honey Stinger
Per Hour Totals:
Calories: 277
Sodium: 621
Potassium: 365
Chloride: 886
Magnesium: 281
Calcium: 200
Elecrtolyes: 2633
Weight: 163
Finally back in the pond, and I hope for the rest of the summer. So nice not have to turn every 25 yards. I wore my wetsuit this morning but it really wasn’t needed. Water temp at the beach was 70 degrees, although there were some reports of colder water by the dam, but who swims at the dam any way? 🙂 Hit the water at 4:45am and did a double, about 4400 yards or 2.5 miles. I swam with Jan on the first crossing and she really pushed me, I thought I was going to take it easy, no such luck. After the swim I ran with Mike back to his house and back for a little over 4.5 miles.
It was a good start to the open water swim season, looking forward to going back on Monday and doing it again 🙂
Weight: 163.4
Set the alarm a little bit later this morning and did a medium effort ride on the CompuTrainer. Tried to keep my heart rate between 145-155 and my cadence above 90 for the entire ride. It was a good ride to loosen up the legs again after the long run on Wednesday. I may switch my days up a little and bike on Friday and swim and run easy on Thursday. It’s good to be on the bike, but my legs are too beat up to go all out after going all out on Tuesday and following it with a long run on Wednesday. Maybe my long runs will get better and I will be able to push myself more on Thursday, will have to wait and see.
Looking forward to my first swim and run from the pond in the morning. It’s seems like this day was never going to come!
Weight: 162.4
Did my long run this morning in Danvers. It was not much fun, last night my sinuses were just killing me and I couldn’t fall asleep. Finally at about 2am I fall asleep for a couple of hours. Made it to the Y by 5:10 and off we went. Ran with Heidi this morning and Julie dropped back to run at her own pace. I think Heidi would have liked to run that first 7 miles at a faster pace, but I just didn’t have it today. Last week after the first 7 I was able to pick up the pace but not today, struggled to just maintain 8:10 for the rest of the way. Glad that is over!
http://connect.garmin.com/activity/87911104
Weight: 161
As I’m writing this the little count down clock in the corner of my computer screen tells me that there is 60 days and 20 hours to go before the start of Ironman Lake Placid. I feel like my training so far has gone pretty well for the time that I have. Looking at the training plan that our Tri group is working from it has us training up to 13 and 14 hours at this point and going to as much as 20. Unfortunately I just don’t have that kind of time so I will have to get by with the time that I do have. Last week we were supposed to hit 16 hours, I managed a solid 11 hours.
Looking at the individual sports and breaking down the time, I usually fall far short when it comes to the swimming portion of the training program, should be at 3 hours and I’m closer to 1.5 hours. I’m not really concerned about the swim though.
Next up is the bike, currently I’m riding 3 days a week, two days on the trainer and the long weekend ride. It would be nice to get 1 of those training rides outside, but the weather is just not cooperating and I’m not riding in the rain for the fun of it. Last weekend I managed 81 miles in 4.5 hours on the long ride and felt like I could keep going so that was good. This weekend depending on the time I may try to push it to 90Â miles in 5 hours. My Tuesday morning CompuTrainer ride, yup the one I did this morning, I feel like is my most important ride. It is the ride where I really push and keep the tempo high for an hour long session followed by a cooldown. This ride makes the long weekend ride feel easier or at least I feel like my heart isn’t working as hard to maintain our endurance ride pace.
Running is probably my weakest point right now. I do manage to get in my long run on Wednesday mornings, doing 12 miles. I only run 5 or 7 miles on Monday or Friday with my swimming so at most I’m only getting in 26 miles a week. With the weather getting warmer I’m hoping to be able to get to the pond early and have enough time to run afterward that I can get in maybe 8 miles on monday and friday. Maybe the weather will cooperate and this friday will be the first!
I’ve been asked quite a few times what my goals are for the Ironman and I’ve avoided answering them specifically because I didn’t have an idea of what was realistic. As we get closer though I’m starting to get a good feeling for what I will be capable of and I believe it will be under 12 hours. After Patriot and the training weekend at Lake Placid I will definitely know if that is realistic, but at this point I think it is. We will see a month from now if I revise that number up or down 🙂
Weight: 163
Rain again this morning, fortunately it held off until I got my very short run in. Woke up late this morning and didn’t get to the gym until 5:20. I was hoping to do a slow 5 mile run, but had to turn it into a slow 5K run so I could be back when the pool opened. I wanted to loosen up my legs a little bit after the long ride yesterday, but didn’t want to go too far or too fast either. Ended up running for a little over 25 minutes. My legs felt heavy and tired, but not sore. Jumped in the pool at 6 and started swimming and felt like I wasn’t going to make it very far. Must have slept funny last night because each pull through the water on the left side hurt. Felt like a pulled muscle in my upper back. I was thinking it was going to be a slow swim, but it actually started to feel about about halfway through the second 500. By the end it didn’t bother me at all, but I can still feel it a little bit now. Good thing I have a massage coming up Wednesday.
http://connect.garmin.com/activity/87504098
Swim workout:
500 warmup
500 pull
500 warmup
500 pull
500 warmup
500 pull
Total: 3000 yards
Weight: 164.5
Well, it wasn’t quite raining today, but it wanted to! It was really kind of a miserable day for a ride as the temperature was 48 degrees and only made it to 51. I felt comfortable the entire ride, but never really felt like I could get my legs loose and comfortable. Just one of those days I guess. The ride went up into NH like it did a couple of weeks ago, but on the way home I went a different direction to add a few more miles and get 81 in for the ride.
http://connect.garmin.com/activity/87361627
Nutrition for the ride:
4 bottles of Ironman Perform
1 Honey Stinger
1 Hammer Bar
1 Saltstick cap
1 EFS Liquid SHot 5oz
Per Hour Totals
Calories: 366
Sodium: 340
Potassium: 125
Chloride: 211
Magnesium: 29
Calcium: 38
Weight: 165
Did an easy swim workout today, just steady swimming for about 55 minutes.
500 warmup
500 pull
1000 free
500 pull
500 free
500 pull
Total: 3500
Weight: 164
Not much too report today. Did a 1 hour 15 minute ride on the CompuTrainer this morning. It was a recovery ride to recover from the hard ride on tuesday and long run yesterday. The goal was to keep my heart rate under 140 for the entire ride and keep the candence at 90. Really it was just about trying to spin some of the tired/soreness from my legs.
Weight: 164