May 2010

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The workouts are now just part of lifestyle. The times are tapering off as I experiment with this current intermediate program. There are days I feel like superman and days I feel like this task seems too monumental to fit in with all the other responsibilities that are part of making a living. But the other day I came across this amazing quote that is now forged in my head and gets me through those tougher ones,

” When I stand before God at the end of my life, I would hope that I would not have a single bit of talent left, and could say, “I used everything you gave me.” Erma Bombeck

Intermediate Training Level 19/20*

Monday > Run 90:00 minutes 3 x 5 minutes at race pace

Tuesday > Bike 75:00 min easy

Wednesday > Swim 60:00 minutes Open Water | Run 40 minutes

Thursday > Bike 90:00 | Brick 15 minutes+ 5 minutes @ 10k pace

Friday > Swim 60:00 minutes pool (focus on stroke delivery, catchment, breathing and hip roll) | Run 40 minutes 4×800 meters at 10k pace

Saturday > Bike 150 minutes (2 x 5 minutes @ 40k pace

Sunday > Swim 30:00 Open Water (recovery) | Run 70:00 minutes easy

*Each session is followed by 15 minutes of a stretching program.


***If you’re feelin’ a bit generous please head on to JustGiving website where I am raising money for The National Society for the Prevention of Cruelty to Children. I am at 40% raised and hoping to make it 100% for the 2010 London Triathlon in August. Thank you.***

Running behind in this week’s update so I’ll have to keep this short. Building a business and training are not always an easy thing to do.

Last Sunday I went for it and did my own DIY 70.3 Ironman Triathlon. Nobody around me — just me and the elements of the day.  Began with the swim in a +2 C morning at 7:00 am and then it just went on for the day. I wanted to practice eating and racing and I report it was no easy task. It all began with gastrointestinal problems halfway across the lake. I had to swim back to the clubhouse otherwise the few open water swimmers who showed up would not have appreciated my gifts. 21 minutes into the swim I headed for the toilet instead of the finish line. Once I felt ready again I made my way back to the lake and began the day again. Swim done I headed for the bike.

The bike was alright … aside from 2 flats along the way. The tummy was “ok” and I downed two gels and pushed had two litres of sport drink along my ride. Bike down so I headed for the run.

As soon as I got into the run my side and stomach started to hurt. At first I knew it was really bad gas pains so I ran it out until I relieved myself. But soon the severe gas pains turned into a stitch in my right side. With 12 miles to still go, I  dug deep and ran the hilly terrain of the Chilterns and across farm fields through icy winds.  The run through a path in the middle of a 200 acre rapeseed crop felt like I was entering heaven. The sweet smell and colour was absolutely stunning. The stitch was still there but I was focused on getting this accomplished. 6 and a half hours later I arrived home. Not the best time I know — but given the day I was happy to cross the finish line of my first Ironman 70.3 distance to no crowds to applaud nor first aid stations to assist.

This week the tapering begins as I set my sights on Switzerland. I am really looking forward to this event now that I have this session done. I look forward to the colours and cheers that an Ironman event will bring. Some areas of concern will be flagged for me now as I am in the event – most important will be the right side stitch thingy. That will slow me down considerably. And flats. Oh I don’t want flats!!!!

So this week looks like this:

Intermediate Training Level 18/20*

Monday > REST

Tuesday > Bike 60:00 min easy

Wednesday > Swim 60:00 minutes Open Water | Run 45 minutes

Thursday > Bike 120:00 | Brick 15 minutes easy

Friday > Swim 60:00 minutes pool (focus on stroke delivery, catchment, breathing and hip roll) | Run 45 minutes 4×800 meters at race pace

Saturday > Bike 180 minutes (2 x 15 minutes @ race pace after a 1 hour warm up w/ 10 minutes rolling recovery | Brick 15 minutes

Sunday > Swim 40:00 Open Water (recovery) | Run 90:00 minutes 3 x 5 minutes at race pace

*Each session is followed by 15 minutes of a stretching program.

UPDATE

I took both Tuesday and Thursday off as I was feeling fluish. I made it to the lake on Wednesday morning  for a 6:30 am swim and the temp was +1C.  I did 70 minutes in the lake and it took my feet until 2:00 pm to feel warm again.  By Thursday I NEEDED the rest. Slept long, ate well and now Friday I feel much better.

***If you’re feelin’ a bit generous please head on to JustGiving website where I am raising money for The National Society for the Prevention of Cruelty to Children. I am at 40% raised and hoping to make it 100% for the 2010 London Triathlon in August. Thank you.***

 

The days are counting down now to Rapperswil- Jona 70.3 Ironman and I am terribly excited. With every increase in training load and its check off the list, I feel all the more confident in completing this event. Yes — simply completing. I know that if all goes well my time will be good. And if its a very good day my time will be very good. For me. I won’t come in first , I won’t come in last … and unless the bike suffers a mechanical breakdown I should think I won’t get a DNF. So the pressure is off. In the midst of my training I simply can enjoy the process of training… the reward of being active.

This is a long distance away from my days of picking a sport and having to be the best in it. Obsessed with the dream or fantasy of being the “great athlete” my days in any number of sports I attempted were numbered as I looked at the fading star of being elite. Something in triathlon tempered this attitude. I think more than the training it has been the lifestyle that it forms around the training. The work/ life/ tri balance that one must engage in to make it to an event and finish across the line running and not walking, with breath intact and not collapsing from exhaustion. Plus along the route of training there are a variety of rewards that become part of the day. Here are just a few recent examples:

Waking at 4:30 am to make it to the lake for a 6:00 am start on a Sunday in pouring rain.

Being the only person in the lake, and carving a path through the still water as the frost from your breath hangs just above the surface.

Running through the forest to deer passing across the path.

Riding on the turbo trainer to a full moon which illuminates the garden in an indigo light.

Being caught in a time trial road race and competing with the athletes while on a long, solo training ride.

Hearing the dawn chorus while packing the gear to head off to a training session.

Being the only car on the highway while the sun is rising.

Running along the smooth, firm sands of the beaches along the North Sea while smooth tidal swells caress a morning sun.

And of course watching the midlife rim retreat to form that adolescent waistline again.

So yes there is the first race of the season in just over a month’s time.  That will be fun and exciting no doubt. But this journey I am on — the dedication and discipline that’s required in order to finish the race to the best of my ability has benefits far beyond the focus of that single day – that one event. The day becomes so full of micro events and experiences that simply training for the sport enriches one’s life far beyond the conditioning of the body and mind. The spirit, whether in the moment or upon reflection, can bloom with this feeling of life being stuffed with rich moments. When the pain of a maximum heart rate or oxygen starved lungs is over, one can retain the details of the event and recognise that for that moment which called them to be an athlete, life became just that much more complete.

***If you’re feelin’ a bit generous please head on to JustGiving website where I am raising money for The National Society for the Prevention of Cruelty to Children. I am at 40% raised and hoping to make it 100% for the 2010 London Triathlon in August. Thank you.***

Intermediate Training Level 17/20*

Monday >Make up session for Saturday — mechanical breakdown on bike rescheduled long ride =  Bike 195:00 minutes (2×30 minutes @ race pace after a 1 hour warm up w/ 10 minutes rolling recovery | Brick 15 minutes

Tuesday > Bike 90:00 min easy

Wednesday > Swim 60:00 minutes Open Water | Run 60 minutes (4 x 5 minutes @ race pace after 20 minute warm up w/ 5 minutes between).

Thursday > Bike 120:00 | Brick 15 minutes easy

Friday > Swim 60:00 minutes pool (focus on stroke delivery, catchment, breathing and hip roll) | Run 50 minutes

Saturday > Bike 210:00 minutes (3 x 20 minutes @ race pace after a 1 hour warm up w/ 10 minutes rolling recovery | Brick 15 minutes

Sunday > Swim 40:00 Open Water (recovery) | Run 110:00 minutes with hills.

*Each session is followed by 15 minutes of a stretching program.