Pay Day Is Tomorrow

I can't believe it is almost race time. All of the planning and work over the last 6 years of triathlons comes down to tomorrow. Tomorrow I get a chance to truly test my limits and see where they are. I am not sure what is going to happen, but what kind of a challenge is it if we know the outcome before we begin? One thing I will guarantee. I will leave every ounce of energy I have on the race course. Through the mononucleosis, injuries, full time school, and other commitments, I am proud to arrive at the start line in one piece. I will give Ironman Wisconsin my very best shot. No sense in leaving any bullets in the holster.

I want to say a big thank you to all the people for the well wishes and promises of prayers on race day. I will need every last one of them. I am extremely lucky for all of the support I have been given. I am even getting support from from my kids' friends in our neighborhood. Grace reminded me "I can do all things through Christ who strengthens me." Smart girl. Good artist too.

Packing for The Ironman

Wow! I think I have acquired a Masters degree in Ironman packing the last few days. I just want to race. When I get to the start line I will actually be relieved.

Training Summary of Late

Allright!!! I haven't posted in a while. Let me fill you in on my training.
Early in the summer I was diagnosed with mononucleosis. Obviously after that I did not feel like posting daily about laying around on the couch. That is what I actually did for almost 1 full month (doctor's orders). After that I was trying to play catch up for the rest of the summer. Needless to say, playing catch up in Ironman training is not an ideal situation. I did eventually get my bike and run endurance back but I don't know that I ever completely regained my speed or strength. The full 1 month layoff took away my base mileage and I put all my efforts into rebuilding the endurance. Here are some of the key workouts that I did between June 17th and August 15th.

• BIKE : 10 different times I rode between 80 and 102 miles
• Run : 4 runs between 13 and 20 miles & 4 hill repeat workouts up mighty Ethel Ave.
• Swim: Unfortunately I had lots of problems with cramping and never really did much more that half of the race distance. I am hoping that on the big day being fully rested will really help me.

After August 15th my workouts have been very short. A pesky little think called nursing school has kept me from biking or swimming almost completely. I have mostly done short runs. So on the positive side I have one heck of a taper going. September 13th is going to be a very special day!

Swimming a little faster

My swim times at each distance were a little bit faster today.
Swimming = 1,650 yards total

• 8 x 50
• 1 x 200 @ 3:04
• 1 x 800 @ 12:49
• 1 x 200 @ 3:02
• 1 x 50

Today's weight on the YMCA scale = 178.5LBS

Building Bike Endurance

Today was another day for building bike endurance. It was windy again, but I felt a little bit more strength and speed in my legs.

Total Distance = 74.31 Miles

Average Speed = 16.5MPH

Zack and Craig's Tour of The Midwest

IronCraig http://schlawin.blogspot.com/ and I decided to go for a bike ride today. At the start of the ride we were not sure where we were going to go or exactly how far. We just kind of kept going a little bit further. We were going at a very easy pace. Eventually we had made our way into Wisconsin and kept going for almost 10 more miles. When we turned around, we realized we were heading into the wind. This made for a long and slow return trip. But it was good training and a good time. Here are the totals:

Total Distance = 71.66Miles

Total Ride Time = 4:48:00

Average Pace = 15MPH

Double Duty

I hope to make some real improvement in swim times and body weight over the next month. I need to be real careful about what I eat and monitor my weight closely. The Ironman is no place for extra poundage. This morning's weight at the YMCA was 182LB.
1)AM Workout:
Swim = 1,700 yards total

• 8 x 50
• 1 x 200 @ 3:10
• 1 x 500 @ 8:20
• 1 x 200 @ 3:07
• 8 x 50

2)PM Workout(No rest between sets)

1. Jump Rope = 250
2. Wide Grip Pullup = 11
3. Burpees = 15
4. Dips = 16
5. Jump Rope = 250
6. Close Grip Pullup = 11
7. Burpees = 15
8. Planks = 1:00
9. Jump Rope = 250
10. Incline Dumpell Press = 65LB x 7
11. Burpees = 15
12. Body Weight Rows = 12
13. Jump Rope = 250
14. Close Grip Pushups = 16
15. Burpees = 15
16. Hang Clean, Front Squat, Push Press = 35LB x 7 (Dumbells)

Total Time = 20:59

Swim Fast without Swim Practice

Today was the first time I have swam in well over a month. For the last couple of weeks I have been practicing "mental swimming". This is what I do when I don't have time to get to the pool. It can't replace swimming, but it is better than nothing. The way I practice "mental swimming" is to go through all of the technique elements of swimming while doing another activity such as driving to work. I wanted to give myself a little test to see how my mental swimming has contributed to my speed and here are the results:

Swim 4 x 400 Yards (Tot = 1,600 yds)

1. 400 yds = 6:38 (then 2:00 rest)
2. 400 yds = 6:36 (then 2:00 rest)
3. 400 yds = 6:38 (then 2:00 rest)
4. 400 yds = 6:45 (then 2:00 rest)

Depending on who the swimmer is, the times above could be fast or slow. For me, these are pretty solid times. In fact, each of the 400's was significantly faster than the 400 I swam in the Freeport Triathlon last year (7:11). There are a couple of other reasons I think I can swim faster right out of the gate. One is due to general fitness and the other is explained in this previous post. http://trizack.blogspot.com/2009/03/swim-fast-without-swim-training.html For the rest of the season, I plan on getting faster while training in the water.

Lifting Weights with my kids

Friday, 5/8: On this day I had both of my kids. It was hard to get much of a workout in. I did a quick weight circuit while my daughter was taking a nap. My 3 year old son was "lifting" with me.

• Wide Grip Pullup = 12
• Dips = 20
• Close Grip Pullup = 12
• Ab Roller = 10
• Hang Clean, Front Squat, Push Press = 75LB x 10
• Incline Dumbell Press = 66LB x 10
• Planks = 2:00
• Tricep Dumbell Kickbacks = 10LB x 12
• Shoulder Press = 105LB x 7

Rockman Bike Part 2

Today IronCraig and I did the Rockman Half Ironman bike course. For me, that makes 2 days in a row. I am tired. My total mileage over the last 3 rides (4days) is 163 miles.

Total Mileage = 56M

Total Ride Time = 3:15:30

Avg Pace = 17.2MPH

Rockman Bike

(The picture is me from the 07' Rockman 1/2 Iron)
This was my first Reconnaissance ride for the Rockman triathlon. This was a solo ride on my road bike. I kept the cadence high and slowly built a faster pace the entire ride. The first 35 miles was an easy effort, the last 21, not as much.

Total Bike Distance = 56 Miles

Total Bike Time = 3:00:00 (on the dot)

Avg Pace = 18.7MPH

Long Recovery Ride

(My Road Bike)

It was a beautiful morning in the Rock River Valley. I went on a long, easy paced ride. I kept my cadence high with easy gearing (no big ring). I gave my Tri Bike a break and used my road bike today.

Total Distance = 51.0 Mile

Avg Pace = 16.4MPH

Peanut Butter Duathlon

4th Place Overall, 1st Place Age Group
Today was a fantastic day for racing. 60 degrees and sunny. There were roughly 100+ racers.
Trail Run-2Mile
I started off fairly strong settling into about 8th or 9th place. I was having fun on the grass and dirt trails with a few rolling hills. The footing was treacherous mud and slop at times, but that made it more fun. At the 1 mile marker I was @ 5:53 pace. I did not think I was going that fast. I certainly have not run that fast since 08'. I was feeling decent though and I kept a fairly steady pace, easing off just a little to finish up the 2 mile first leg in about 12:30. This put me somewhere between 7th-10th place.
T1
Biggest disapointment of the day. Even though I practiced, the transition was just too slow. Then I must have set some sort of record for how long it took to clip into my pedals. 4 people passed me while I was fiddling around.
Bike-14Mile (Very Hilly)
Within the first mile I repassed the people who had passed me in the transition. I also passed 1 or 2 others. 1 person passed me after about 4 miles and I did not let him get out of my sight. For the next 8 miles or so I used him as my carrot on a stick. He was about 15 yards up on me and I kept him at that distance. With about 2 miles left, I decided it was time to pick up the pace a bit. I passed him and did not see him for the rest of the race. At this time I had moved up to 4th place but did not know it.
T2
This time I had a very quick transition. Nice and smooth. No wasted movements. I zipped up my laces on my racing flats and was off.
Trail Run-2Mile
All of a sudden I was completely alone. No one in front of me and no one behind me. I was starting to hurt a little. The mud, slop, and hills weren't so much fun anymore. I kept focusing on one quick foot over another. That was the only thing I could do since all of my competitors were either far behind or far ahead. I gave all I could and finished up the 2nd 2 mile run in 6:49 pace (12:38).
Total Time = 1:07:59
I was somewhat pleased, but I want more. I hope I can look back at this race as a springboard to bigger and better things.

PS- I must mention 2 other things.
1) IronCraig http://schlawin.blogspot.com/ had a strong showing today. Congratulations.
2.) The biggest news in triathlon. My 3.5 yr old son got a new bike today. The Red Rocket! He is psyched. He was riding it thru the house today like a terror. Tomorrow while mommy is at a wedding shower, we will be working on his Aero position. Oh yeah! He is shown above on his old bike.

Race Time

4/30 = 25:00 Run
4/29 = 40:00 Trainer Bike - High RPM

I am really excited for the PB Duathlon tomorrow. I just have one prediction going in. PAIN. I will lay it all on the line and give everything I have. Look for a race report tomorrow.

Transition Training

IronCraig and I did the out and back Sinnissippi Park route today from my house.

Run: 28:30

Then after the run we practiced duathlon transitions behind Bally's Fitness. We did an extreme Mini duathlon a few times.

1. Transition Duathlon x 1 lap = ???
2. Transition Duathlon x 2 laps = 1:56
3. Transition Duathlon x 2 laps = 1:40

Transitions are the 4th discipline in triathlon. This was the first time I have ever specifically practiced my transitions. Hopefully it will save me about 30 seconds in the Peanut Butter Duathlon.

Then later tonight I did a short trainer bike workout.

Bike Ride Time = 30:00 (110RPM)

Ethel Avenue Hills

Today it was sunny and about 80 degrees! I ran repeats at my local "torture hill". Ethel Avenue raises almost 1 quarter mile into the sky. When running Ethel, sometimes I get almost halfway up the hill and think "this isn't so bad", but I am only fooling myself. By the time I am 70% up, the constant incline has me fried. The last 30 seconds are always a struggle. But that is what makes it a challenge and certainly what makes me a stronger runner. I love to hate that hill.

Repeats

1. 1:27
2. 1:28
3. 1:29
4. 1:29
5. 1:27

Total Run Time = 30:45

This was my last key workout for the Peanut Butter Duathlon. I haven't done any fast running to try and stay injury free. Today was the closest I will come to speed work before the race. I have been playing it safe. A slow, inury free runner is always quicker than a fast, injured runner.

Bicycle Commute

Quick bike commute to class and back today. It's a good way to fit in a short workout when I don't have time. Wouldn't it be nice if more people commuted on their bikes? Wouldn't it be nice if cities and employers were more friendly to bike commuters? Maybe if more people bike commuted, it would force change. Ghandi says, "Be the change you want to see in the world. "

Total Ride Time = 50:00

Bike Intervals at Rock Cut State Park

Today's weather was pretty nice. IronCraig http://schlawin.blogspot.com/ and I did some intervals at Rock Cut State Park. The workout was suggested by local triathlete Ian Linnabary. We did 3 interval laps around the park at Time Trial intensity. Here was our workout:

1. 45:00 leisurely ride from our neighborhood to the park.
2. Lap 1 around the park = 12:06, short rest and recovery
3. Lap 2 around the park = 12:13, short rest and recovery
4. Lap 3 around the park = 12:15
5. 45:00 leisurely ride from the park to our neighborhood.

Total Bike Distance = 36.5 miles

Fat Blaster Tuesday

High intensity. No rest in between sets.

1. Nordic Track = 2:00
2. Dips = 22
3. Burpees = 15
4. Wide Grip Pullup = 11
5. Nordic Track = 1:30
6. Plank = 1:30
7. Burpees = 15
8. Power Clean, Jerk & Push Press = 95LB x 6
9. Nordic Track = 1:30
10. Ab Roller = 10
11. Burpees = 15
12. Close Grip Pullup = 12
13. Nordic Track = 1:30
14. Dumbell Incline Press = 66LB x 8
15. Burpees = 15
16. Thrusters = 95LB x 8
    Total Time = 20:15

Wow! I am really fatigued. I hate it when life gets in the way of triathlon training.

Short Treadmill Run

Run

• 21:00
• 2.71M

I am turning my focus to May 2nd's Peanut Butter Duathlon(2M run-14M bike-2M run). This will be the 5th straight year I have done the local race at Rock Cut State Park. I am extremely optimistic that this will be my best showing yet. Here are my results from the past 5 years.

05' 28th place overall

06' 44th place overall

07' 15th place overall

08' 30th place overall

09' ???hopefully top 10