As promised the following is the speech that I gave on Wed night.
Here we are. It’s been almost 5 full months since I spoke to this team back in spring practice. That’s a long time. A lot of blood, sweat and tears have been spilled over since that day.
When I spoke to you I said…. I am a firm believer that adversity doesn’t build character…rather it reveals it. That the hard work we were putting in now would build character that we’d draw upon later when times got tough….and watching what this team has accomplished this season has done nothing to change my view on the role one’s character plays in overcoming adversity.
I stand here before you as a man that has battled my own adversity, injury, fatigue, self doubt…to name a few….but I found a way, a will to reach for a goal that, at times, seemed impossible…to toe the starting line on November 7 at Ironman Florida… to be in position to realize my dreams.
I stand here before a team that has seen it all this year. You opened the season with a hard fought 1 point win over a tough opponent, lost a tough game two weeks later, came from behind to win a tough game the following week, won in a blowout, and had dozens of great moments along the way.
Why were these moments possible? Because when others chose the path of leisure you chose the path of hard work. You chose to train for months, ran plays countless times in practice . That path has led you to this point. It has put you in a position to play in a meaningful game this Friday night. What more could you ask for? …what more can we ask for?
Think about it. When you look back on your time here…win or lose you will remember this game. But don’t forget the parts that led up to this point. The hard work you put in and adversity that you overcame are what made this moment possible. In life…there can be no “moments” without hard work
Guys…the hard work has been done and the time is now ours. I have proven to myself that I’ll have what it takes on Nov 7. And you have proven to your community, your school, your coaches, teammates, your families and most importantly yourselves that you can accomplish anything….this Friday and more importantly in life. Now is the time to seize the moment. To put our mark on history. Mine with an Ironman and yours with a win this Friday night!
Saturday, October 31, 2009
Thursday, October 29, 2009
Sums it up
I ran across this on a couple of blogs that I follow. Not sure who wrote this? but it pretty much sums up everything that I am feeling right now and what it will be like on race day.
"Right now you've all entered the taper. Perhaps you've been at this a few months, perhaps you've been at this a few years. For some of you this is your first IM, for others, a long-overdue welcome back to a race that few can match.
You've been following your schedule to the letter. You've been piling on the mileage, piling up the laundry, and getting a set of tan lines that will take until next year to erase. Long rides were followed by long runs, which both were preceded by long swims, all of which were followed by recovery naps that were longer than you slept for any given night during college.
You ran in the dark.
You rode in the rain.
You ran in the heat.
You ran in the cold.
You went out when others stayed home.
You rode the trainer when others pulled the covers over their heads.
You have survived the Darwinian progression that is an Ironman summer, and now the hardest days are behind you. Like a climber in the Tour de France coming over the summit of the penultimate climb on an alpine stage, you've already covered so much ground...there's just one more climb to go. You shift up, you take a drink, you zip up the jersey; the descent lies before you...and it will be a fast one.
Time that used to be filled with never-ending work will now be filling with silent muscles, taking their final, well-earned rest. While this taper is something your body desperately needs, your mind cast off to the background for so very long, will start to speak to you.
It won't be pretty.
It will bring up thoughts of doubt, pain, hunger, thirst, failure, and loss. It will give you reasons why you aren't ready. It will try and make one last stand to stop you, because your brain doesn't know what the body already does. Your body knows the truth:
You are ready.
Your brain won't believe it. It will use the taper to convince you that this is foolish - that there is too much that can go wrong.
You are ready.
Finishing an Ironman is never an accident. It's the result of dedication, focus, hard work, and belief that all the long runs in January, long rides in March, and long swims every damn weekend will be worth it. It comes from getting on the bike, day in, day out. It comes from long, solo runs. From that first long run where you wondered, "How will I ever be ready?" to the last long run where you smiled to yourself with one mile to go...knowing that you'd found the answer.
It is worth it. Now that you're at the taper, you know it will be worth it. The workload becomes less. The body winds up and prepares, and you just need to quiet your worried mind. Not easy, but you can do it.
You are ready.
You will walk into the water with 2500 other wide-open sets of eyes. You will look upon the sea of humanity, and know that you belong. You'll feel the chill of the water crawl into your wetsuit, and shiver like everyone else, but smile because the day you have waited for so VERY long is finally here.
You will tear up in your goggles. Everyone does.
The helicopters will roar overhead.
The splashing will surround you.
You'll stop thinking about Ironman, because you're now racing one.
The swim will be long - it's long for everyone, but you'll make it. You'll watch as the shoreline grows and grows, and soon you'll hear the end. You'll come up the beach and head for the wetsuit strippers. Three people will get that sucker off before you know what happening, then you’ll head for the bike.
The voices, the cowbells, and the curb-to-curb chalk giving you a hero's sendoff can't wipe the smile off your face.
You'll settle down to your race. The crowds will spread out on the road. You'll soon be on your bike, eating your food on your schedule, controlling your Ironman.
You'll start to feel that morning sun turn to afternoon sun. It's warmer now. Maybe it's hot. Maybe you're not feeling so good now. You'll keep riding. You'll keep drinking. You'll keep moving. After all, this is just a long training day with valet parking and catering, right?
You'll put on your game face, fighting the urge to feel down as you ride for what seems like hours. You reach special needs, fuel up, and head out.
By now it'll be hot. You'll be tired. Doubts will fight for your focus. Everyone struggles here. You've been on that bike for a few hours, and stopping would be nice, but you won't - not here. Not today.
You'll grind the false flats to the climb. You'll know you're almost there. You'll fight for every inch of road. The crowd will come back to you here. Let their energy push you. Let them see your eyes. Smile when they cheer for you - your body will get just that little bit lighter.
Grind.
Fight.
Suffer.
Persevere.
You'll plunge down the road, swooping from corner to corner, chaining together the turns, tucking on the straights, letting your legs recover for the run to come - soon! You'll roll back - you'll see people running out. You'll think to yourself, "Wasn't I just here?" The noise
will grow. The chalk dust will hang in the air - you're back, with only 26.2 miles to go. You'll relax a little bit, knowing that even if you get a flat tire or something breaks here, you can run the damn bike into T2.
You'll roll into transition. 100 volunteers will fight for your bike. You'll give it up and not look back. You'll have your bag handed to you, and into the tent you'll go. You'll change. You'll load up your pockets, and open the door to the last long run of your Ironman summer - the one that counts.
You'll take that first step of a thousand...and you'll smile. You'll know that the bike won't let you down now - the race is down to your own two feet. The same crowd that cheered for you in the shadows of the morning will cheer for you in the brilliant sunshine of a summer Sunday. High-five people on the way out. Smile. Enjoy it. This is what you've worked for all year long.
That first mile will feel great. So will the second. By mile 3, you probably won't feel so good.
That's okay. You knew it couldn't all be that easy. You'll settle down just like you did on the bike, and get down to your pace. You'll see the leaders coming back the other way. Some will look great - some won't. You might feel great, you might not. No matter how you feel, don't panic - this is the part of the day where whatever you're feeling, you can be sure it won't last.
You'll keep moving. You'll keep drinking. You'll keep eating. Maybe you'll be right on plan - maybe you won't. If you're ahead of schedule, don't worry - believe. If you're behind, don't panic - roll with it. Everyone comes up with a brilliant race plan for Ironman, and then everyone has to deal with the reality that planning for something like Ironman is like trying to land a man on the moon. By remote control. Blindfolded.
How you react to the changes in your plan will dictate your day. Don't waste energy worrying about things - just do what you have to when you have to, and keep moving. Keep eating. Keep drinking. Just don't sit down - don't EVER sit down.
You'll make it to the halfway point. You'll load up on special needs. Some of what you packed will look good, some won't. Eat what looks good, toss the rest. Keep moving. Start looking for people you know. Cheer for people you don't. You're headed in - they're not. They want to be
where you are, just like you wanted to be when you saw all those fast people headed into town. Share some energy - you'll get it right back.
Run if you can.
Walk if you have to.
Just keep moving.
The miles will drag on. The brilliant sunshine will yawn. You'll be coming up to those aid stations fully alive with people, music, and chicken soup. TAKE THE SOUP. Keep moving.
You'll soon only have a few miles to go. You'll start to believe that you're going to make it. You'll start to imagine how good it's going to feel when you get there. Let those feelings drive you on. When your legs just don't want to move anymore, think about what it's going to be like when someone catches you…and puts a medal over your head... all you have to do is get there.
You'll start to hear the people in town. People you can't see in the twilight will cheer for you. They'll call out your name. Smile and thank them. They were there when you left on the bike, and when you came back, and when you left on the run, and now when you've come back.
You'll enter town. You'll start to realize that the day is almost over. You'll be exhausted, wiped out, barely able to run a 10-minute mile (if you're lucky), but you'll ask yourself, "Where did the whole day go?" You'll be standing on the edge of two feelings - the desire to finally stop, and the desire to take these last moments and make them last as long as possible.
You'll hit mile 25. Your Ironman will have 1.2 miles - just 2KM left in it.
You'll run. You'll find your legs. You'll fly. You won't know how, but you will run. The lights will grow brighter, brighter, and brighter. Soon you'll be able to hear the music again. This time, it'll be for keeps.
Soon they'll see you. Soon, everyone will see you. You'll run towards the lights, between the fences, and into the night sun made just for you.
They'll say your name.
You'll keep running.
Nothing will hurt.
The moment will be yours - for one moment, the entire world will be looking at you and only you.
You'll break the tape at the finish line, 140.6 miles after starting your journey. The flash will go off.
You'll stop. You'll finally stop. Your legs will wobble their last, and suddenly...be capable of nothing more.
Someone will catch you.
You'll lean into them.
It will suddenly hit you.
You are an Ironman!"
"Right now you've all entered the taper. Perhaps you've been at this a few months, perhaps you've been at this a few years. For some of you this is your first IM, for others, a long-overdue welcome back to a race that few can match.
You've been following your schedule to the letter. You've been piling on the mileage, piling up the laundry, and getting a set of tan lines that will take until next year to erase. Long rides were followed by long runs, which both were preceded by long swims, all of which were followed by recovery naps that were longer than you slept for any given night during college.
You ran in the dark.
You rode in the rain.
You ran in the heat.
You ran in the cold.
You went out when others stayed home.
You rode the trainer when others pulled the covers over their heads.
You have survived the Darwinian progression that is an Ironman summer, and now the hardest days are behind you. Like a climber in the Tour de France coming over the summit of the penultimate climb on an alpine stage, you've already covered so much ground...there's just one more climb to go. You shift up, you take a drink, you zip up the jersey; the descent lies before you...and it will be a fast one.
Time that used to be filled with never-ending work will now be filling with silent muscles, taking their final, well-earned rest. While this taper is something your body desperately needs, your mind cast off to the background for so very long, will start to speak to you.
It won't be pretty.
It will bring up thoughts of doubt, pain, hunger, thirst, failure, and loss. It will give you reasons why you aren't ready. It will try and make one last stand to stop you, because your brain doesn't know what the body already does. Your body knows the truth:
You are ready.
Your brain won't believe it. It will use the taper to convince you that this is foolish - that there is too much that can go wrong.
You are ready.
Finishing an Ironman is never an accident. It's the result of dedication, focus, hard work, and belief that all the long runs in January, long rides in March, and long swims every damn weekend will be worth it. It comes from getting on the bike, day in, day out. It comes from long, solo runs. From that first long run where you wondered, "How will I ever be ready?" to the last long run where you smiled to yourself with one mile to go...knowing that you'd found the answer.
It is worth it. Now that you're at the taper, you know it will be worth it. The workload becomes less. The body winds up and prepares, and you just need to quiet your worried mind. Not easy, but you can do it.
You are ready.
You will walk into the water with 2500 other wide-open sets of eyes. You will look upon the sea of humanity, and know that you belong. You'll feel the chill of the water crawl into your wetsuit, and shiver like everyone else, but smile because the day you have waited for so VERY long is finally here.
You will tear up in your goggles. Everyone does.
The helicopters will roar overhead.
The splashing will surround you.
You'll stop thinking about Ironman, because you're now racing one.
The swim will be long - it's long for everyone, but you'll make it. You'll watch as the shoreline grows and grows, and soon you'll hear the end. You'll come up the beach and head for the wetsuit strippers. Three people will get that sucker off before you know what happening, then you’ll head for the bike.
The voices, the cowbells, and the curb-to-curb chalk giving you a hero's sendoff can't wipe the smile off your face.
You'll settle down to your race. The crowds will spread out on the road. You'll soon be on your bike, eating your food on your schedule, controlling your Ironman.
You'll start to feel that morning sun turn to afternoon sun. It's warmer now. Maybe it's hot. Maybe you're not feeling so good now. You'll keep riding. You'll keep drinking. You'll keep moving. After all, this is just a long training day with valet parking and catering, right?
You'll put on your game face, fighting the urge to feel down as you ride for what seems like hours. You reach special needs, fuel up, and head out.
By now it'll be hot. You'll be tired. Doubts will fight for your focus. Everyone struggles here. You've been on that bike for a few hours, and stopping would be nice, but you won't - not here. Not today.
You'll grind the false flats to the climb. You'll know you're almost there. You'll fight for every inch of road. The crowd will come back to you here. Let their energy push you. Let them see your eyes. Smile when they cheer for you - your body will get just that little bit lighter.
Grind.
Fight.
Suffer.
Persevere.
You'll plunge down the road, swooping from corner to corner, chaining together the turns, tucking on the straights, letting your legs recover for the run to come - soon! You'll roll back - you'll see people running out. You'll think to yourself, "Wasn't I just here?" The noise
will grow. The chalk dust will hang in the air - you're back, with only 26.2 miles to go. You'll relax a little bit, knowing that even if you get a flat tire or something breaks here, you can run the damn bike into T2.
You'll roll into transition. 100 volunteers will fight for your bike. You'll give it up and not look back. You'll have your bag handed to you, and into the tent you'll go. You'll change. You'll load up your pockets, and open the door to the last long run of your Ironman summer - the one that counts.
You'll take that first step of a thousand...and you'll smile. You'll know that the bike won't let you down now - the race is down to your own two feet. The same crowd that cheered for you in the shadows of the morning will cheer for you in the brilliant sunshine of a summer Sunday. High-five people on the way out. Smile. Enjoy it. This is what you've worked for all year long.
That first mile will feel great. So will the second. By mile 3, you probably won't feel so good.
That's okay. You knew it couldn't all be that easy. You'll settle down just like you did on the bike, and get down to your pace. You'll see the leaders coming back the other way. Some will look great - some won't. You might feel great, you might not. No matter how you feel, don't panic - this is the part of the day where whatever you're feeling, you can be sure it won't last.
You'll keep moving. You'll keep drinking. You'll keep eating. Maybe you'll be right on plan - maybe you won't. If you're ahead of schedule, don't worry - believe. If you're behind, don't panic - roll with it. Everyone comes up with a brilliant race plan for Ironman, and then everyone has to deal with the reality that planning for something like Ironman is like trying to land a man on the moon. By remote control. Blindfolded.
How you react to the changes in your plan will dictate your day. Don't waste energy worrying about things - just do what you have to when you have to, and keep moving. Keep eating. Keep drinking. Just don't sit down - don't EVER sit down.
You'll make it to the halfway point. You'll load up on special needs. Some of what you packed will look good, some won't. Eat what looks good, toss the rest. Keep moving. Start looking for people you know. Cheer for people you don't. You're headed in - they're not. They want to be
where you are, just like you wanted to be when you saw all those fast people headed into town. Share some energy - you'll get it right back.
Run if you can.
Walk if you have to.
Just keep moving.
The miles will drag on. The brilliant sunshine will yawn. You'll be coming up to those aid stations fully alive with people, music, and chicken soup. TAKE THE SOUP. Keep moving.
You'll soon only have a few miles to go. You'll start to believe that you're going to make it. You'll start to imagine how good it's going to feel when you get there. Let those feelings drive you on. When your legs just don't want to move anymore, think about what it's going to be like when someone catches you…and puts a medal over your head... all you have to do is get there.
You'll start to hear the people in town. People you can't see in the twilight will cheer for you. They'll call out your name. Smile and thank them. They were there when you left on the bike, and when you came back, and when you left on the run, and now when you've come back.
You'll enter town. You'll start to realize that the day is almost over. You'll be exhausted, wiped out, barely able to run a 10-minute mile (if you're lucky), but you'll ask yourself, "Where did the whole day go?" You'll be standing on the edge of two feelings - the desire to finally stop, and the desire to take these last moments and make them last as long as possible.
You'll hit mile 25. Your Ironman will have 1.2 miles - just 2KM left in it.
You'll run. You'll find your legs. You'll fly. You won't know how, but you will run. The lights will grow brighter, brighter, and brighter. Soon you'll be able to hear the music again. This time, it'll be for keeps.
Soon they'll see you. Soon, everyone will see you. You'll run towards the lights, between the fences, and into the night sun made just for you.
They'll say your name.
You'll keep running.
Nothing will hurt.
The moment will be yours - for one moment, the entire world will be looking at you and only you.
You'll break the tape at the finish line, 140.6 miles after starting your journey. The flash will go off.
You'll stop. You'll finally stop. Your legs will wobble their last, and suddenly...be capable of nothing more.
Someone will catch you.
You'll lean into them.
It will suddenly hit you.
You are an Ironman!"
Wednesday, October 28, 2009
Garnet Valley Speech 2.0
Well as I mentioned yesterday I had the pleasure of going to the Garnet Valley Football practice today. At the conclusion of a very crisp practice I had the opportunity to say a few words of motivation to the team. I prepared for the moment and had nice one page speech ready to go. (I'll post it after the game is played). A funny thing happened to me just after my good friend, and a coach on the team, Scott Green introduced me....I got extremely fired up.
I think for the most part I've been down playing the emotional aspect of my Ironman. But standing in front of the team...the adrenaline starting pumping and I had a difficult time staying with the plan. I think its time to be completely honest with myself admit that I am really chomping at the bit for Nov 7 to arrive. And maybe just maybe I am not as "in control" as I think I am?
I hope that this isn't a precursor for things to come for on November 7th? I have to stay cool and keep my emotions in check if I hope to hear the announcer at IM Florida say
"and now crossing the finish line bib #632 Ironman John Orsini.
I think for the most part I've been down playing the emotional aspect of my Ironman. But standing in front of the team...the adrenaline starting pumping and I had a difficult time staying with the plan. I think its time to be completely honest with myself admit that I am really chomping at the bit for Nov 7 to arrive. And maybe just maybe I am not as "in control" as I think I am?
I hope that this isn't a precursor for things to come for on November 7th? I have to stay cool and keep my emotions in check if I hope to hear the announcer at IM Florida say
"and now crossing the finish line bib #632 Ironman John Orsini.
Tuesday, October 27, 2009
Full Circle -- Garnet Valley Football
A few posts back I wrote about how my training had come "full circle". At the time I was referring to the changes of the seasons and the cold weather we were experiencing in the Northeast. Well it seems that it applies to something else. Early in my training program I had the privilege of spending time at Garnet Valley High School football practice and addressing the team. (covered here http://johnorsiniironmanquest.blogspot.com/2009/06/garnet-valley-football-speech-june-1st.html )
During the speech I talked about the value of hard work, persistence and character in both Ironman training and in preparing for the upcoming football season. The jist of the talk is that seasons are won and lost in the off season and that the time that they were putting in now would yield results in the fall for Garnet Valley Football and my Ironman dream. The story has come full circle as Garnet Valley is preparing to play for their league championship on Friday night, against new arch rival Ridley High, and I am 11 days away from competing in my first Ironman.
Tomorrow I head back to Garnet Valley watch final preparations for Fridays game and again address the team. I have a good idea about what I'll say but will save it for tomorrow's post. Off to work on my notes.
During the speech I talked about the value of hard work, persistence and character in both Ironman training and in preparing for the upcoming football season. The jist of the talk is that seasons are won and lost in the off season and that the time that they were putting in now would yield results in the fall for Garnet Valley Football and my Ironman dream. The story has come full circle as Garnet Valley is preparing to play for their league championship on Friday night, against new arch rival Ridley High, and I am 11 days away from competing in my first Ironman.
Tomorrow I head back to Garnet Valley watch final preparations for Fridays game and again address the team. I have a good idea about what I'll say but will save it for tomorrow's post. Off to work on my notes.
Monday, October 26, 2009
Victory!
Well here I go...the work has been done. I've trained for what seems like forever...regardless of what happens on November 7 I have no regrets. My training was far from perfect. There were some tough days along the way but I feel good about the effort that I gave. I have learned so much about myself and what I am capable of. I don't recommend Ironman for everyone...because I understand that this isn't for everyone....but there is something out there for everyone. What I do recommend is to not be afraid to push yourself to accomplish whatever it is that you thought impossible. Be it training for a 5 K, going back to school, learning to play an musical instrument... The key is to set a goal and then work as hard as you can to accomplish that goal...you'll be amazed at what you are capable of.
When I started down the road to recovery from my Achilles tendon surgery in October of 2005 I had no idea where it would lead. And if you had told me then that today I would be 12 days away from competing in an IronMan I would have said you were crazy. But here I am? There is nothing left to do now except get as healthy as possible. Follow my plan on race day. And enjoy the experience. In my mind I have already won my race...November 7th will be merely a victory lap!
When I started down the road to recovery from my Achilles tendon surgery in October of 2005 I had no idea where it would lead. And if you had told me then that today I would be 12 days away from competing in an IronMan I would have said you were crazy. But here I am? There is nothing left to do now except get as healthy as possible. Follow my plan on race day. And enjoy the experience. In my mind I have already won my race...November 7th will be merely a victory lap!
Saturday, October 24, 2009
Embracing the Taper
Though it is difficult for me I am trying my best to embrace the "taper" phase of my training. I definitely have mixed emotions when I skip a workout or reduce the total time of workout. On the one hand I feel good that I am listening to my body and giving myself the best chance to enter the race as healthy as possible. On the other hand I have been training at such a high volume (for me) for so long that I feel a little bit of guilt.
Take today for example. I live just outside of Philadelphia and as you may know we are in the midst of some rainy weather. As a result of this rain I hooked my bike to the trainer and rode inside. Previously I would have rode outside in the rain but this close to the race I don't want to take a chance crashing on the wet ground or catching a cold. The ride inside is a little monotonous but I got it in...4.5 hours pedaling in one place is not a great way to spend a Saturday morning. Thankfully next weeks ride is only 2.5 hours and then its off to Panama City Beach!
After the bike ride I was scheduled to run 45 minutes but the rain outside was really coming down and I am prone to blistering on my feet so I decided to skip it. Last weekend I ran in the rain and ended up with a nice blister on my little toe. Better to miss a run today and get a good one in tomorrow.
I also bypassed the swim workout today. There is just no chance that I am driving all the way to the gym to swim for 30 minutes. So today's workout was a not quite what I wanted but I feel like I made the smart choice. Time will tell I guess. 14 days and counting....
Take today for example. I live just outside of Philadelphia and as you may know we are in the midst of some rainy weather. As a result of this rain I hooked my bike to the trainer and rode inside. Previously I would have rode outside in the rain but this close to the race I don't want to take a chance crashing on the wet ground or catching a cold. The ride inside is a little monotonous but I got it in...4.5 hours pedaling in one place is not a great way to spend a Saturday morning. Thankfully next weeks ride is only 2.5 hours and then its off to Panama City Beach!
After the bike ride I was scheduled to run 45 minutes but the rain outside was really coming down and I am prone to blistering on my feet so I decided to skip it. Last weekend I ran in the rain and ended up with a nice blister on my little toe. Better to miss a run today and get a good one in tomorrow.
I also bypassed the swim workout today. There is just no chance that I am driving all the way to the gym to swim for 30 minutes. So today's workout was a not quite what I wanted but I feel like I made the smart choice. Time will tell I guess. 14 days and counting....
Tuesday, October 20, 2009
Draggin a Little Today
The energy level is not quite there today. I got a little caught up in the hype of the Phillies come from behind win over the L.A. Dodgers. I actually dozed off between the 7th and 8th inning and woke up in the ninth after J Roll's big hit! After that the adrenalin kicked in and next thing I knew it was 2 am.
The late night forced me to split my workout into a morning and afternoon session. Cranked out a solid hour on the bike this morning -- 4x6 mins a@ 82-86%. After the bike ride it was off to work and to find out that my company (Morgan Stanley) had sold off the retail portion of its asset management business to focus solely on Institutional investors.
Whenever I say this I can't help but think of that episode of Seinfeld where Elaine and George cook up that story so George can go on a date with Marissa Tomei. The premise is that George has to help Elaine and her boyfriend through a difficult decision. You see he is an importer / exporter and she thinks he should only export and he thinks he should focus on importing.
Anyway, my area is reporting and analysis and we support both retail and institutional so I am unsure if/how this impacts me and my team? Nothing like a little uncertainty right before the big race. Can't wait waste any energy worrying about something that is out of my control. Whatever happens...happens.
After work it was back to the gym for a 45 minute swim session -- 2500 yards total. After the workout I was extremely happy with the way that my legs are feeling. The extra time icing them down over the weekend really seems to have paid off.
Tomorrow is a big bike / run brick before work. Need to get to bed early.
Monday, October 19, 2009
The Journey
Really coming down the home stretch now...less then 19 days to race day! Today is an off day then I start up the last serious week of training. The schedule for the week is as follows:
Mon: Off
Tue: 0.75 hr swim / 1.0 hr bike
Wed: 1.25 hr run / 1.75 hr bike
Thu: 1.0 hr run / 1.0 hr swim
Fri: 0.75 hr swim
Sat: 4.5 hr bike / 0.75 hr run / 0.5 hr swim
Sun: 1.5 hr run / 0.75 hr bike
Most likely I will skip the Thursday run as a precautionary measure...no sense in beating up the knee anymore then is necessary. Other then that I plan to follow the program to the letter and enjoy my last big week of training before the race. Next week the time is cut in half and then the family and I are hopping on a plane and headed to sunny (hopefully) Fl. Mom and Dad are flying in on Wed and Mike, Jess, Shane and Kylie are driving over from Disney on either Thursday or Friday? Can't Wait!
Sunday, October 18, 2009
Almost There
As I stepped out from the warmth of my house into the cold driving rain of this nasty October morning I had two things on my mind...1 hour and 45 minutes in this mess and I must be crazy. My training has officially come full circle. I started the 36 week training program in the short dreary cold days of March and am finishing in the short dreary cold days of October.
I am pretty sure that today is the coldest that I have been while training. Despite my best preparations I was completely soaked by the 10 minute mark. The steady 10 mph wind brought the rain in sideways and seemed to be hitting me in the face the entire time. Occasionally I was treated to a nice 25 mph or so gust that cut through my 4 layers of clothing like a knife. I had to talk myself out of turning around no less then 20 times in the first half hour. But after that a funny thing happened...as the rain fell harder my resolve grew stronger.
Today, this weekend for that matter, was a test. One last test to see if I have what it takes to succeed on November 7. As I grew colder my focus heightened. It may sound crazy but I found myself talking to myself..."keep your shoulders back", "be light on your feet", "drink before you have to".
The miles rolled off one after the other. I stuck to the plan...energy gel every 45 minutes, 2 electrolyte tabs every 30 minutes, water every 15 minutes, 1 minute walking break every 15 minutes. Before I knew it I was 11 miles into my 12 mile run and feeling great. The last mile went smooth and before I knew it I was in the house on the bike trainer finishing up my 45 minute cool down.
Just like that my weekend training was finished. Combining today's effort with yesterday's 4.5 hour bike ride and my 4 mile run and I am feeling an incredible sense of accomplishment. On top of this my left knee is getting close to 100%...not there just yet but with any luck I will 100% for race day. If this story plays out like it does in my mind the road to PCB is about to get significantly nicer!
I am pretty sure that today is the coldest that I have been while training. Despite my best preparations I was completely soaked by the 10 minute mark. The steady 10 mph wind brought the rain in sideways and seemed to be hitting me in the face the entire time. Occasionally I was treated to a nice 25 mph or so gust that cut through my 4 layers of clothing like a knife. I had to talk myself out of turning around no less then 20 times in the first half hour. But after that a funny thing happened...as the rain fell harder my resolve grew stronger.
Today, this weekend for that matter, was a test. One last test to see if I have what it takes to succeed on November 7. As I grew colder my focus heightened. It may sound crazy but I found myself talking to myself..."keep your shoulders back", "be light on your feet", "drink before you have to".
The miles rolled off one after the other. I stuck to the plan...energy gel every 45 minutes, 2 electrolyte tabs every 30 minutes, water every 15 minutes, 1 minute walking break every 15 minutes. Before I knew it I was 11 miles into my 12 mile run and feeling great. The last mile went smooth and before I knew it I was in the house on the bike trainer finishing up my 45 minute cool down.
Just like that my weekend training was finished. Combining today's effort with yesterday's 4.5 hour bike ride and my 4 mile run and I am feeling an incredible sense of accomplishment. On top of this my left knee is getting close to 100%...not there just yet but with any luck I will 100% for race day. If this story plays out like it does in my mind the road to PCB is about to get significantly nicer!
Friday, October 16, 2009
Huge Challenge
Finished up the work week with a strong 45 minute swim. I have no clue how many laps I swam today but I felt great doing it. I've had some doubts about the swim portion of the race (and still do) throughout this training program but if I swim the way I did today I will do just fine. I stayed with in myself throughout the workout today. Focused on my breathing and on being strong and efficient with my swim stroke.
The saying goes that sometimes less is more and this is definitely the case with me in the pool. The less movement that I have, the less splashing about, the less short breaths that I take the better off I am. The key for me on race day will be to stay calm and in control. Avoid the rush in the first 400 yards or so then settle in and make up my time from there.
Tomorrows workout (4.5 hour bike ride, 0.5 hr run and a 0.5 hr swim) presents a huge challenge for me. Not the distance or the time spent training but the conditions that I must train in. The weather forecast for tomorrow is low 40's and rainy. This means that I have to ride the bike trainer indoors for 4.5 hours...is this even possible? I guess that I'll find out because there is zero chance that I am riding outside in that weather and even less of a chance that I am riding at the gym.
Looks like 4 plus hours on the trainer followed by a cold and wet run outside then a late day trip to the gym for a 30 minute swim. We'll see how it goes.
The saying goes that sometimes less is more and this is definitely the case with me in the pool. The less movement that I have, the less splashing about, the less short breaths that I take the better off I am. The key for me on race day will be to stay calm and in control. Avoid the rush in the first 400 yards or so then settle in and make up my time from there.
Tomorrows workout (4.5 hour bike ride, 0.5 hr run and a 0.5 hr swim) presents a huge challenge for me. Not the distance or the time spent training but the conditions that I must train in. The weather forecast for tomorrow is low 40's and rainy. This means that I have to ride the bike trainer indoors for 4.5 hours...is this even possible? I guess that I'll find out because there is zero chance that I am riding outside in that weather and even less of a chance that I am riding at the gym.
Looks like 4 plus hours on the trainer followed by a cold and wet run outside then a late day trip to the gym for a 30 minute swim. We'll see how it goes.
Thursday, October 15, 2009
Early Morning Adventures
My early morning adventures continue... the alarm went off at 4:15 again today and again I got right out of bed but today I was a little off. I made it out the door alright and was almost to 95 when I realized I forgot my clothes. This meant I had to turn around and head back home. Not a great way to start the day but at least I wasn't on the highway when I realized my mistake. I made it to the gym 10 minutes later then planned but other then that things were looking good.
The pool was a ghost town....must be the cooler weather scaring all the regulars off? Though I must admit it is difficult to predict how many people will be at the pool at any given point in time. Seems you either have the place to yourself or you are waiting 15 minutes to share a lane. Go figure? This was the best swim workout that I have had it quite some time. My breathing felt good and I really seemed to be moving today. 146 laps total which is a little better then my average for a 1 hour swim.
After the swim I was about to get dressed when I realized that my clothes hadn't been ironed. In my tired state I must have grabbed the clothes in the to be ironed rack iso the ironed rack. Luckily my parents live around the corner from the gym so I swung over to iron my clothes before work only to realize once I got there that their house key was on my other key chain. Ugh!!!!!!! At this point I had to laugh. Here I am headed to work in clothes that appeared as if they had been stored in my wallet. On a positive note my coworkers got a kick out of my bold fashion statement. The kid was on the receiving end of a lot of jokes again today. Nothing you can do but laugh.
The pool was a ghost town....must be the cooler weather scaring all the regulars off? Though I must admit it is difficult to predict how many people will be at the pool at any given point in time. Seems you either have the place to yourself or you are waiting 15 minutes to share a lane. Go figure? This was the best swim workout that I have had it quite some time. My breathing felt good and I really seemed to be moving today. 146 laps total which is a little better then my average for a 1 hour swim.
After the swim I was about to get dressed when I realized that my clothes hadn't been ironed. In my tired state I must have grabbed the clothes in the to be ironed rack iso the ironed rack. Luckily my parents live around the corner from the gym so I swung over to iron my clothes before work only to realize once I got there that their house key was on my other key chain. Ugh!!!!!!! At this point I had to laugh. Here I am headed to work in clothes that appeared as if they had been stored in my wallet. On a positive note my coworkers got a kick out of my bold fashion statement. The kid was on the receiving end of a lot of jokes again today. Nothing you can do but laugh.
Wednesday, October 14, 2009
Cherishing the Journey
In my last post I vowed to cherish each of the remaining days of my training leading up to IM Florida and so far I have done just that. After bmy off day on Monday I was back at it on Tuesday. Tuesdays workout posed a new challenge for me. I had to be at 30th Street Station to catch a train to Manhattan by 7:25. Factoring in traffic, parking and the walk to the train I figured I'd have to leave my house no later then 6:25 am. This meant an extra early workout for me. The alarm went off at 4:15 am and I initially didn't want to get out of bed but I remembered my vow so I hopped out of bed.....and I was glad that I did. I had a great 1.5 hour bike ride on the computrainer.
I made it to the train station on time and was flying high the rest of the day. I initially considered an evening workout for Tues. but I knew that after a long travel day there would be a 10% chance of me getting on the bike and 2% chance of having a good workout once on the bike. I am glad I sucked it up and got out of bed and on the bike. Morning workouts are no picnic but
Needless to say that after my long day I was beat so I headed to bed immediately after putting the kids down. I was out cold before 9pm. I was glad that I was able to fall asleep so quickly because today's workout called for another 1.5 hour bike ride plus a 1.25 hour run. This meant another 4:15am wake up call for the kid.
Because of my good night sleep I was ready to rock when the alarm went off today. The bike ride was great. I must admit that I am really enjoying riding at home iso the gym. Part of it has to do with my bike set up and the other part is that I found out that TBS runs Married with Children reruns from 5-7 am. I forgot how much I loved that show. Al Bundy cracks me up to no end. He is definitely in my top 5 all time...no doubt about it.
After my bike ride I hit the road for a quick 9 miles. By the way it is official Fall is here. I know it wasn't freezing this morning but it sure as heck felt like it. My hands were practically frozen by the end of the run. In all the run was uneventful I have taken to walking 1 minute every 10-15 minutes in preparation for the marathon on race day.
Tomorrow its back to the gym for an hour in the pool and a 65 minute run!
I made it to the train station on time and was flying high the rest of the day. I initially considered an evening workout for Tues. but I knew that after a long travel day there would be a 10% chance of me getting on the bike and 2% chance of having a good workout once on the bike. I am glad I sucked it up and got out of bed and on the bike. Morning workouts are no picnic but
Needless to say that after my long day I was beat so I headed to bed immediately after putting the kids down. I was out cold before 9pm. I was glad that I was able to fall asleep so quickly because today's workout called for another 1.5 hour bike ride plus a 1.25 hour run. This meant another 4:15am wake up call for the kid.
Because of my good night sleep I was ready to rock when the alarm went off today. The bike ride was great. I must admit that I am really enjoying riding at home iso the gym. Part of it has to do with my bike set up and the other part is that I found out that TBS runs Married with Children reruns from 5-7 am. I forgot how much I loved that show. Al Bundy cracks me up to no end. He is definitely in my top 5 all time...no doubt about it.
After my bike ride I hit the road for a quick 9 miles. By the way it is official Fall is here. I know it wasn't freezing this morning but it sure as heck felt like it. My hands were practically frozen by the end of the run. In all the run was uneventful I have taken to walking 1 minute every 10-15 minutes in preparation for the marathon on race day.
Tomorrow its back to the gym for an hour in the pool and a 65 minute run!
Sunday, October 11, 2009
Persistence
As race day approaches (less then 27 days) my mind races. Will I have what it takes on November 7? Am I ready? What does the race have in store for me?
I saw this quote this morning before my workout and after I read it it was all I could think about. The picture just about says it all...success doesn't occur as the result of a single giant effort, rather it is the result of many small efforts along the way. The reality is that my success on November 7 will have little to do with that day and will have everything to do with the year leading up to it. It is during this time that I have sown the seeds of success. Each morning and evening that I made the choice to work towards my goal. Every moment that I have spent researching race day strategies and then testing them during training. Learning what does and does not work for my body.
Over time my body has gotten stronger. My endurance has increased. My confidence in the water improved. But most importantly my mind has sharpened. My focus has never been greater...at least its never greater then during my training. During my training I follow the plan...I execute the strategy. I am at peace with myself.
Today I ran with a renewed purpose. My legs felt light and my stride strong. The plan is coming together. The time for the race is almost here. It is time to push away the doubt and to keep my eye on the prize. The journey is almost over. I will cherish these last few weeks before the race...because each of these days make up the experience and I want embrace each remaining step.
Saturday, October 10, 2009
Cool Drizzle
It felt great to get back at it today. A little rough getting out of bed but once I got moving I was fine. The weather was surprisingly mild this morning. I was all set to go with my cold weather gear...little did I know that I would need my rain gear.
The ride started off nice and I headed out my usual route along highway 13 towards Wilmington. As I did last week I stuck with an 8 mile loop to help to minimize the number of traffic lights that I encounter. Things were going well up until around the 2 hour mark and then the cool drizzle began. Thankfully, a serious down pour never materialized but it did rain just enough to sock my long sleeve T and my socks all the way through. By the time I finished my 3 hour 30 minute (62 miles) ride I was soaked and chilled to the bone and dying for a steaming hot shower.
Unfortunately that would have to wait as I had to head back out for a 45 minute run. The run started off a little rough. My knees both felt tight but began to loosen up after about a mile. This has pretty much been par for the course for me during my training. I maintained a steady 8 minute and 20 second pace until the 5 mile mark and then walked the rest of the way in.
Overall I rate today a success though I am hoping for some better weather for tomorrows long run.
The ride started off nice and I headed out my usual route along highway 13 towards Wilmington. As I did last week I stuck with an 8 mile loop to help to minimize the number of traffic lights that I encounter. Things were going well up until around the 2 hour mark and then the cool drizzle began. Thankfully, a serious down pour never materialized but it did rain just enough to sock my long sleeve T and my socks all the way through. By the time I finished my 3 hour 30 minute (62 miles) ride I was soaked and chilled to the bone and dying for a steaming hot shower.
Unfortunately that would have to wait as I had to head back out for a 45 minute run. The run started off a little rough. My knees both felt tight but began to loosen up after about a mile. This has pretty much been par for the course for me during my training. I maintained a steady 8 minute and 20 second pace until the 5 mile mark and then walked the rest of the way in.
Overall I rate today a success though I am hoping for some better weather for tomorrows long run.
Friday, October 9, 2009
Hiatus
Took a little hiatus from training this week. After taking my impromptu day off on Wed, I decided at the last second that I would skip my 65 minute run on Thursday and just swim instead. After a long day of Thursday I decided to skip the Friday swim and just get after it this weekend.
I must admit that I felt a slight amount of guilt in skipping the run Thurs and the swim today but I know that it was the right thing to do. Tomorrow I have a 3.5 hour bike ride followed by a 45 minute run. Sunday is a 1.5 hour run followed by a 1 hour run. I plan to stay with in myself on all aspects of the training this weekend. Just want to get a solid couple of days work in before the start of another 15 hour training week.
On a side note I am heading back to the podiatrist on Monday morning. Purely precautionary...I've been running on the same orthotics for about 6 months and want to make sure they don't need to be resurfaced.
I am off to put the kids to bed and enjoy a couple of glasses of wine.
I must admit that I felt a slight amount of guilt in skipping the run Thurs and the swim today but I know that it was the right thing to do. Tomorrow I have a 3.5 hour bike ride followed by a 45 minute run. Sunday is a 1.5 hour run followed by a 1 hour run. I plan to stay with in myself on all aspects of the training this weekend. Just want to get a solid couple of days work in before the start of another 15 hour training week.
On a side note I am heading back to the podiatrist on Monday morning. Purely precautionary...I've been running on the same orthotics for about 6 months and want to make sure they don't need to be resurfaced.
I am off to put the kids to bed and enjoy a couple of glasses of wine.
Wednesday, October 7, 2009
The Clock is Ticking
Last evening I made all of the necessary preparations to ensure a successful workout this morning. I hooked up my road bike to the trainer. Got my water bottles together and went to bed at a reasonable hour. I had a great night sleep and when the alarm went off at 4:30 am I was wide awake. What an odd feeling?
As I got myself out of bed I noticed that my legs actually felt pretty good today. This is the best they have felt since before falling off my bike 11 days ago). As I sat there and assessed the situation I realized that I liked feeling this way and decided on the spot that I would skip my workout today (2 hour bike / 1 hour 15 minute run). This is completely out of character for me. Normally I push myself to train even when I don't feel like it (which is almost everyday). But not today...today would be a day of rest.
As I mentioned previously I have spent a lot of time reading all things Ironman related and in many of the articles that I have read a common theme occurred. Most first time athletes arrive at race day in an "over trained" state. Allow me to elaborate...this does not mean that they arrived in "too good" a shape but rather it means they didn't strike the proper balance between exercise and rest. Many don't even realize it until they are out on the race and then it is too late.
I am now in the middle of the 31st week of my 36 week program. I have run close to ~1,000 miles, biked ~4,000 miles and swam ~150 miles. In one day I have run 20 miles on another day I swam 4 miles and on two other days biked 100 miles. I have completed a Half Ironman in 5 hours and 20 minutes. At this stage of the game it is safe to say that I am in shape. The two biggest factors in determining my success on race day (Nov 7) will not be whether or not I hammer out my 2o or so remaining workouts. There are but two things left to do...enter the race healthy and execute my game plan. Now is not the time to be a hero now is time to be smart. Now is not the time to be a hero...now is the time to be smart. Less then 30 days...the clock is ticking.
As I got myself out of bed I noticed that my legs actually felt pretty good today. This is the best they have felt since before falling off my bike 11 days ago). As I sat there and assessed the situation I realized that I liked feeling this way and decided on the spot that I would skip my workout today (2 hour bike / 1 hour 15 minute run). This is completely out of character for me. Normally I push myself to train even when I don't feel like it (which is almost everyday). But not today...today would be a day of rest.
As I mentioned previously I have spent a lot of time reading all things Ironman related and in many of the articles that I have read a common theme occurred. Most first time athletes arrive at race day in an "over trained" state. Allow me to elaborate...this does not mean that they arrived in "too good" a shape but rather it means they didn't strike the proper balance between exercise and rest. Many don't even realize it until they are out on the race and then it is too late.
I am now in the middle of the 31st week of my 36 week program. I have run close to ~1,000 miles, biked ~4,000 miles and swam ~150 miles. In one day I have run 20 miles on another day I swam 4 miles and on two other days biked 100 miles. I have completed a Half Ironman in 5 hours and 20 minutes. At this stage of the game it is safe to say that I am in shape. The two biggest factors in determining my success on race day (Nov 7) will not be whether or not I hammer out my 2o or so remaining workouts. There are but two things left to do...enter the race healthy and execute my game plan. Now is not the time to be a hero now is time to be smart. Now is not the time to be a hero...now is the time to be smart. Less then 30 days...the clock is ticking.
Tuesday, October 6, 2009
Those that Ignore History....
Those that ignore history are doomed to repeat it....yours truly falls into that category. I have spent the last month or so whining about the new bikes at the gym and swore two weeks ago that I was done for good. Last week I set up the road bike on the trainer at home and had my best week of riding in quite some time. So with that success fresh in my mind I decided to...go to the gym and ride the dreaded bike. I am a glutton for punishment...after about 50 minutes I had to get off the bike. My knee was bothering me and and my ankle felt stiff. I got off the bike took about three steps and felt a shooting pain up my left achilles tendon. I have said it before but this time I mean it...I am done with the bikes at the gym!
Having cut the bike ride short by about 30 minutes I found myself with some extra time so I decided to hit the weights and also did some core work. Good decision...I left the gym feeling great and ready for a day of work.
After an uneventful day at the office it was back to the gym for my 45 minute swim. I walked into the pool area and it was a mad house....8-10 year olds everywhere. There must have been 20 of them? Somehow there was an empty lane...I can't believe my luck.
As usual I focused on my breathing while taking long controlled strokes. After about 10 laps I started to loosen up and could really feel my pace increasing with a relatively low amount of effort. This went on until about the 20 lap mark. At this time a woman who looked to be about 40 asked if I would mind if she shared a lane with me.
I should have been charged an admission fee to witness the swimming clinic that she put on. I have mentioned before that I am a strong swimmer more so then a fast swimmer but I can get up down the pool a little bit....or so I thought?
For the next 15 minutes my lane partner passed me every 10 laps. Then after she loosened up she proceeded to pass me every 8 laps. I was helpless...there was nothing I could do to keep up. I am consistently amazed and impressed at how effortlessly the great swimmers make it look.
Tomorrow is another big day training day for me....2 hour bike ride followed by a 1 hour 15 minute run. I am getting off the computer to set up the bike trainer.
Having cut the bike ride short by about 30 minutes I found myself with some extra time so I decided to hit the weights and also did some core work. Good decision...I left the gym feeling great and ready for a day of work.
After an uneventful day at the office it was back to the gym for my 45 minute swim. I walked into the pool area and it was a mad house....8-10 year olds everywhere. There must have been 20 of them? Somehow there was an empty lane...I can't believe my luck.
As usual I focused on my breathing while taking long controlled strokes. After about 10 laps I started to loosen up and could really feel my pace increasing with a relatively low amount of effort. This went on until about the 20 lap mark. At this time a woman who looked to be about 40 asked if I would mind if she shared a lane with me.
I should have been charged an admission fee to witness the swimming clinic that she put on. I have mentioned before that I am a strong swimmer more so then a fast swimmer but I can get up down the pool a little bit....or so I thought?
For the next 15 minutes my lane partner passed me every 10 laps. Then after she loosened up she proceeded to pass me every 8 laps. I was helpless...there was nothing I could do to keep up. I am consistently amazed and impressed at how effortlessly the great swimmers make it look.
Tomorrow is another big day training day for me....2 hour bike ride followed by a 1 hour 15 minute run. I am getting off the computer to set up the bike trainer.
Sunday, October 4, 2009
Big Week in the Books
The conclusion of this week marks the end of both the largest week and weekend of my training program and also the beginning of my taper period. The weekend began innocently enough on Friday with a 2 mile swim. Nothing exceptional to report just a very solid swim. I spent the entirety of this swim focused on keeping my heart rate down and extending each stroke as far as possible. My goal for the swim portion of the Ironman is not time related but rather to get out of the water having consumed as little energy as possible. There will be plenty of time for me to make for lost time on the bike and run portions.
On to the meat of the weekend. Saturday's workout called for a 5 hour and 20 minute bike ride followed by a 40 minute run. For those that follow the blog regularly you will recall that I fell off the bike at the end of last weekends long ride. This would be my first road ride since the fall. It was important for me to get my confidence back...in a big way. What better way to do so then to set a big goal and accomplish it. The goal for Sat. would be 100 miles. The ride went great! I am really feeling confident in my fueling strategy at this stage of the game. I nailed 100 miles in 5 hours 24 minutes (which includes bathroom breaks, traffic light stops and a stop at the 7-eleven to refill my bottles). I feel like all of the kinks have been worked out and I am ready to go.
After the bike ride my legs felt really good....much to my surprise? I quickly transitioned and was out on the road and cruised through 4 miles in 33 minutes and then cooled down with about a 10 minute walk. I am certain that I will not run my marathon leg at that speed on race day but it felt good to stretch the legs a little bit without gassing myself.
I woke up this morning and was surprised by how good my legs felt. It is hard to believe how far I have come in such a short period of time. I remember looking at the training program around this time last year and thinking there is just no way...no way that I will be able to do this, yet here I am? Go figure.
Because of the heavy training load this week I didn't want to chance an injury so I went up to the track for my scheduled 2 hour and 30 minute run. Yes, you read that correctly...I went to the track to run for 2.5 hours. The track surface is fantastic and greatly reduces the wear and tear on my knees. More importantly the track is flat which means no steep down hill runs.
The run went great. I was amazed at how well I felt physically though I must admit that running in circles all day can test your mental health. At the 2 hour mark I noticed that I had completed a little under 15 miles and decided then that I would extend out the run to 20 miles. My pace slowed slightly over the last 5 miles but I was able to get in 2o miles in 2 hours and 44 minutes. I am disappointed in the fact that I forgot my electrolyte tabs. I feel that if I had taken them during the run as I usually do I would have felt a little better at the runs conclusion...but I am not going to complain. The workout concluded with a 30 minute bike ride followed by a well deserved glass of ice water.
As far as training goes the worst is now behind me as I enter into the "taper" period of my training program. With the conclusion of this training week (Bike 200 miles, Run 42 miles, Swim ~6 miles) I must admit that I am feeling optimistic about my chances of on November 7. Just need to stay healthy and continue to follow the program.
On to the meat of the weekend. Saturday's workout called for a 5 hour and 20 minute bike ride followed by a 40 minute run. For those that follow the blog regularly you will recall that I fell off the bike at the end of last weekends long ride. This would be my first road ride since the fall. It was important for me to get my confidence back...in a big way. What better way to do so then to set a big goal and accomplish it. The goal for Sat. would be 100 miles. The ride went great! I am really feeling confident in my fueling strategy at this stage of the game. I nailed 100 miles in 5 hours 24 minutes (which includes bathroom breaks, traffic light stops and a stop at the 7-eleven to refill my bottles). I feel like all of the kinks have been worked out and I am ready to go.
After the bike ride my legs felt really good....much to my surprise? I quickly transitioned and was out on the road and cruised through 4 miles in 33 minutes and then cooled down with about a 10 minute walk. I am certain that I will not run my marathon leg at that speed on race day but it felt good to stretch the legs a little bit without gassing myself.
I woke up this morning and was surprised by how good my legs felt. It is hard to believe how far I have come in such a short period of time. I remember looking at the training program around this time last year and thinking there is just no way...no way that I will be able to do this, yet here I am? Go figure.
Because of the heavy training load this week I didn't want to chance an injury so I went up to the track for my scheduled 2 hour and 30 minute run. Yes, you read that correctly...I went to the track to run for 2.5 hours. The track surface is fantastic and greatly reduces the wear and tear on my knees. More importantly the track is flat which means no steep down hill runs.
The run went great. I was amazed at how well I felt physically though I must admit that running in circles all day can test your mental health. At the 2 hour mark I noticed that I had completed a little under 15 miles and decided then that I would extend out the run to 20 miles. My pace slowed slightly over the last 5 miles but I was able to get in 2o miles in 2 hours and 44 minutes. I am disappointed in the fact that I forgot my electrolyte tabs. I feel that if I had taken them during the run as I usually do I would have felt a little better at the runs conclusion...but I am not going to complain. The workout concluded with a 30 minute bike ride followed by a well deserved glass of ice water.
As far as training goes the worst is now behind me as I enter into the "taper" period of my training program. With the conclusion of this training week (Bike 200 miles, Run 42 miles, Swim ~6 miles) I must admit that I am feeling optimistic about my chances of on November 7. Just need to stay healthy and continue to follow the program.
Thursday, October 1, 2009
Back - to - Back
Back to back days of running and the left knee feels decent...definitely not 100% but I'll take it. Eased my way into it this morning starting with an easy walk and then picked up the pace. 1.5 miles at the 15 minute mark. After this I ran off a 4 x 1 mile at the following paces 8, 7.5, 7.0 and 6.5 min miles with a walking 3 minute break between each. Followed this up with a 4 x 0.25 miles at 6 min mile pace. Total time was 65 minutes total distance around 7.5 miles.
Followed up the run with a 5o minutes swim. The swim was decent but not great. It is tough to dial it up after a high intensity run like that. I plan to make up for it tomorrow with a hard 55 minutes. Looking forward to a the nice cool weather this weekend but not the huge workouts.
Saturday:
30 min swim
5.5 hour bike
45 min run
Sun:
2 hour 45 min run
1 hour bike
Followed up the run with a 5o minutes swim. The swim was decent but not great. It is tough to dial it up after a high intensity run like that. I plan to make up for it tomorrow with a hard 55 minutes. Looking forward to a the nice cool weather this weekend but not the huge workouts.
Saturday:
30 min swim
5.5 hour bike
45 min run
Sun:
2 hour 45 min run
1 hour bike
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