Sunday, March 8, 2009

Back to grade school....

Do you remember grade school, and on to high school for that matter, when you got a progress report every 9 weeks? I used to have a love-hate-relationship with those reports. I loved to see the big 'A' flashing across the paper. I knew I had done a good job. The other letters on those progress reports? Well, those weren't always as fun to see. Fortunately, they were never bad letters (unless you count my freshman year of college - psychology - that was a rough class!), just not as pleasing as was the 'A'.

Reminiscing about those progress reports is actually why I am posting today. I just completed my first 9 weeks of training for my Ironman race, which will be in June! I can't believe how quickly the time has passed! I suppose not all weeks have passed as quickly as others, but it is 9 weeks any way you slice it. To give you an idea of what my training looks like right now, I'll post what a 'typical' week of training is.
  • Monday - Run 5 miles/Swim (abt 2800-3000 yds)
  • Tuesday - Bike 90 minutes followed by a 4 mile run (fast)
  • Wednesday - Bike 30 miles/Swim (2800-3000 yds)
  • Thursday - Swim (2800-3000 yds)
  • Friday - Long Run - 14 miles
  • Saturday - Long Bike - 60 miles with hills
All my swim workouts are specific to form work, speed work, or endurance. Some workouts I like better than others, but they are all typically about 3000 yds - which takes me about an hour with all the variation in sets I do.

Every three weeks, I also do a progress check with running and swimming. The run test is called a MAF test - or Maximum athletic function. For this, I warm up on the track and then run 3 miles in a row, keeping my heart rate at 153 bpm (beats per minunte). When I first started this process, my miles were each about 11 minutes. Now, they are about 8 1/2 minutes. Heart rate training is AWESOME!!! For swimming, I do a pace test in which I warm up and then I do 3, 300 yd swims with 30 seconds in between. I then average the times and calculate a pace based on 100 yds. I have some work to do in the pool yet, but I have improved!

Most days, I really like being on my bike. I am much faster than I have been (not sure if it is the new bike or not but I like to think it is a combination of getting stronger and the bike!). I have been doing a lot of riding with head winds, so I'm getting used to that. I don't care much for the wind, but I'm getting better at riding in it - which is always good preparation for racing!

Overall, I feel really good in my training. I had one really hard week mentally. I still got out and did my workouts, I just had a very hard time motivating myself to do it. I'm glad I've only had one of those! Since then, all has been well. I feel healthy and haven't injured anything!

I will run the Moab 1/2 Marathon on March 21st, then on to Oceanside, CA for a 1/2 Ironman race on April 4th. That will be preparation for the full Ironman in Coeur d'Alene, ID on June 21st!

One of my friends was down last weekend from Utah to do some training in warm weather and he told me a quote, which I really like (and can apply to training AND life!): "The Will to Win is nothing without the Will to Prepare."

This progress report - 'A-/B+'!!! There is always room for improvement!


Brian and Jane said...

Wow. That's all I can say after reading your training schedule!!! You are AWESOME!!!!!!!!!!!
We'll see you in Couer d'alaine (or however you spell it)! I just told Brian that we are going up.

Becki said...

Wow, I'm with Jane on this one! Wowee! I have a hard time going up and down the stairs. lol I too would like to come see you in CdA. (I was planning to go see friends there this summer anyway, but didn't know I will just plan around the race) I haven't see you for so long!

Judy Stowers said...

I can't wait to have family and friends there to help me get to the finish line!!! That will be AWESOME!!!