Journal of My Ironman Training
4/29: Behind on mileage postings, but have been hammering it and training very hard. St. Anthony's is this weekend-- I am expecting a PR!
8:30: Tues. Back at work. That was, to state the obvious... tough, but super happy to be an "Ironman"!-- finally. 28years after my first sprint Tri, I now have gone all the way! Race report will follow shortly, but it really does feel like a great accomplishment. Took a lot to get here-- physically, mentally, emotionally, financially... Time 13:34.53
8-23: Tuesday. 5 days until my first Ironman.--stats: Training totals ytd: 716run,2929bike,25swim. Probably 210-212ish 20ish lbs lost. Eight months of dedicated training, and a lifetime of preparation. Finally my mind seems to be in the right place. It has been an unusual journey. I have had my highs and my lows as to be expected, but didn’t expect them to take such a toll on me. Lots of bike frustrations/repairs/expenses, my first ever dnf, a PR in the half marathon, thankfully no real injuries or health problems, fallout from stress (for the first time in my life I have suffered emotional exhaustion), just to name just a few. Funny enough though, last night for the first time I started to feel “ready”. Changing my flight to Weds from Fri has eased my mind. I now find myself looking forward to getting to L’ville, relaxing, getting a feel for the course, meeting fellow Triathletes. I am now starting to plan and visualizing the race. From swim line up-swim (big crown and excitement), the transitions (calm not frantic), bike (going to pace myself and really enjoy the bike), run (I am a survivor and will savor the challenge of the run) to of course the finish (Mike Stone you are an Ironman)!
8-17: Weds- Got in a 50 bike on Mon and a 80 bike yesterday--- so needed that. 11 day countdown- considering only a 4-5day taper. Bike must be dropped for shipping Sunday- so no biking for a week.
8-15: Well, less than two weeks. Not a great past week or so, although not bad. Have not gotten my big distance runs / bikes in that I was hoping for- will need to cut into my taper week and get some distance in. I am not a believer in extended rest anyway! Had a disaster weekend with only one small swim... although I want to remain positive on this blog and in these postings, I do need to mention a challenge that's been dogging me throughout my training-- and hit big this weekend. Namely: some stress at home-- without getting into details I have been going through some severe emotional strain on the home front. Any journal-ing of my efforts would not be true without mention of this. This weekend I was just completely drained physically and emotionally. At this point, I just have to consider it another challenge to train through... but it's hard. I have even had fleeting thoughts of skipping the race. Luckily, they are fleeting. I can and will keep it in perspective. Others have much worse stress, family illness, death, etc. I can and will handle anything and everything that comes my way.
8-2: Ok... Just finished a 10 day family vacation where training was not on the agenda. Family priorities must come first and I know everybody in my family really needed a break from the normal routine that only a get-away can provide. For triathletes, runners, and other amateur athletes, juggling work and family responsibilities can be extremely difficult. I am certainly no different. My general plan has been to try to "steal away time" from where it will least be missed. This means early mornings before work, lunch time, and occasionally sneaking out of work in the early afternoons when the work load permits-- I try not to take it from family time-- evenings at home, dinners, kids activities. It is difficult and doesn't always work out. It is one of the biggest challenges, but one that can be met and overcome-- especially with some understanding from your family. Previous to the vacation I hammered my hardest two weeks ever- with some major distance rides (couple 70's) and runs (16 and 18milers). The rest was needed, albeit a little long. I was really feeling stressed and burned out, so the time away was a mental helper as well (I think!?). The plan now is one week to get back "up and running" with my regular training (2+swim,100+bike,20+run) then two weeks heavy training, with the focus on long distance (over 100m bike, at least a 20 m run, & a 2.4m swim), and then one week taper/rest. So, there you have it. It's been a long season and the end goal is in sight. I need a strong finish and I need to stay healthy.
7-13: Wow, I can't believe it's been a month since last update. So, What's been going on? I have begun to feel the pressure this past month. Mid to late June, I started feeling the need to do more and more-- simple regular runs (which I enjoy) felt like just not enough. I was also tired from the last event-- made motivating myself more and more a chore. It was only this past weekend when I got a 70 mile bike on Saturday-- in full afternoon heat and a 16 mile run (finally some distance!) on Sunday as well as a 50mile bike/5mile run brick yesterday (Tues)-- So, suddenly I am feeling on track, but I do feel it's now or never time. Given I am planning two full weeks of taper/rest, I only have 4-5 weeks of training. What else? Been getting flats every week, so decided to change out my tires-- guess I didn't realize the mileage on them. Weight as of a week ago or so was 212. Been healthy, but am feeling stress. Reserved a spot to have my bike shipped-- $300. This pursuit does not come cheap!
8-23: Tuesday. 5 days until my first Ironman.--stats: Training totals ytd: 716run,2929bike,25swim. Probably 210-212ish 20ish lbs lost. Eight months of dedicated training, and a lifetime of preparation. Finally my mind seems to be in the right place. It has been an unusual journey. I have had my highs and my lows as to be expected, but didn’t expect them to take such a toll on me. Lots of bike frustrations/repairs/expenses, my first ever dnf, a PR in the half marathon, thankfully no real injuries or health problems, fallout from stress (for the first time in my life I have suffered emotional exhaustion), just to name just a few. Funny enough though, last night for the first time I started to feel “ready”. Changing my flight to Weds from Fri has eased my mind. I now find myself looking forward to getting to L’ville, relaxing, getting a feel for the course, meeting fellow Triathletes. I am now starting to plan and visualizing the race. From swim line up-swim (big crown and excitement), the transitions (calm not frantic), bike (going to pace myself and really enjoy the bike), run (I am a survivor and will savor the challenge of the run) to of course the finish (Mike Stone you are an Ironman)!
8-22: Monday- 6 days to go. Dropped off my bike at the Trek Store for shipping with Tri Bike Transport—things went pretty good—hope my bike and gear bag make it. Bike guys said they have never heard of any complaints, so that’s good. Training wise I got a 2.5 mile swim in- felt great- good time. Got some bridge (hill) bike work in—bike feels strong. However, I did not get that last real long run in. Hoping my overall training and fitness will be enough. The week ahead will be an easy week as I need to rest and get my mind in shape. Still working through a bit of stress in the rest of my life, but who isn’t, right! New development: Hurricane Irene is tracking to the east coast, due in Thurs-Fri morning… right on track to interfere with my Friday flight to Louiseville. I was scheduled to arrive in L’ville at 4:30 with race check in closing at 5:00—nothing to spare. Given a hurricane and a 2 hour layover in Atlanta, which will be chaos, the chances of that going smooth was slim to none, so I had to change plans at the last minute. Delta—not too kind-- hammers me with a $150 change fee plus $225 extra charge (This endeavor bleeds money)… anyway… now leaving Wednesday afternoon, before any expected weather problems, arriving late Weds night—plenty of time in advance.
8-15: Well, less than two weeks. Not a great past week or so, although not bad. Have not gotten my big distance runs / bikes in that I was hoping for- will need to cut into my taper week and get some distance in. I am not a believer in extended rest anyway! Had a disaster weekend with only one small swim... although I want to remain positive on this blog and in these postings, I do need to mention a challenge that's been dogging me throughout my training-- and hit big this weekend. Namely: some stress at home-- without getting into details I have been going through some severe emotional strain on the home front. Any journal-ing of my efforts would not be true without mention of this. This weekend I was just completely drained physically and emotionally. At this point, I just have to consider it another challenge to train through... but it's hard. I have even had fleeting thoughts of skipping the race. Luckily, they are fleeting. I can and will keep it in perspective. Others have much worse stress, family illness, death, etc. I can and will handle anything and everything that comes my way.
8-2: Ok... Just finished a 10 day family vacation where training was not on the agenda. Family priorities must come first and I know everybody in my family really needed a break from the normal routine that only a get-away can provide. For triathletes, runners, and other amateur athletes, juggling work and family responsibilities can be extremely difficult. I am certainly no different. My general plan has been to try to "steal away time" from where it will least be missed. This means early mornings before work, lunch time, and occasionally sneaking out of work in the early afternoons when the work load permits-- I try not to take it from family time-- evenings at home, dinners, kids activities. It is difficult and doesn't always work out. It is one of the biggest challenges, but one that can be met and overcome-- especially with some understanding from your family. Previous to the vacation I hammered my hardest two weeks ever- with some major distance rides (couple 70's) and runs (16 and 18milers). The rest was needed, albeit a little long. I was really feeling stressed and burned out, so the time away was a mental helper as well (I think!?). The plan now is one week to get back "up and running" with my regular training (2+swim,100+bike,20+run) then two weeks heavy training, with the focus on long distance (over 100m bike, at least a 20 m run, & a 2.4m swim), and then one week taper/rest. So, there you have it. It's been a long season and the end goal is in sight. I need a strong finish and I need to stay healthy.
7-13: Wow, I can't believe it's been a month since last update. So, What's been going on? I have begun to feel the pressure this past month. Mid to late June, I started feeling the need to do more and more-- simple regular runs (which I enjoy) felt like just not enough. I was also tired from the last event-- made motivating myself more and more a chore. It was only this past weekend when I got a 70 mile bike on Saturday-- in full afternoon heat and a 16 mile run (finally some distance!) on Sunday as well as a 50mile bike/5mile run brick yesterday (Tues)-- So, suddenly I am feeling on track, but I do feel it's now or never time. Given I am planning two full weeks of taper/rest, I only have 4-5 weeks of training. What else? Been getting flats every week, so decided to change out my tires-- guess I didn't realize the mileage on them. Weight as of a week ago or so was 212. Been healthy, but am feeling stress. Reserved a spot to have my bike shipped-- $300. This pursuit does not come cheap!
6-13: Tough race Sunday. Hard to understand anything about fitness level from it. We will just score it as a big time workout. Feel I need to get some big runs in-- so that's on tap for this week. Very worried about the heat in Louisville in August, need to hope it's not like I just experienced. Weight today 214 no changes in a month.
6-6: Great last week-- Sat did a 115 bike- longest distance ever, 6 1/2ish hours-- much of it in full sun, followed by a 1 mile run/walk to test my legs. Felt great during and after. Used my new Rocket fuel-- seems to made a big difference. Also had two 7 mile runs and a 2 mile swim-- feeling great. weight today 214-- 5 away from where I need to be. Seems like I'm on track.
6-6: Great last week-- Sat did a 115 bike- longest distance ever, 6 1/2ish hours-- much of it in full sun, followed by a 1 mile run/walk to test my legs. Felt great during and after. Used my new Rocket fuel-- seems to made a big difference. Also had two 7 mile runs and a 2 mile swim-- feeling great. weight today 214-- 5 away from where I need to be. Seems like I'm on track.
6-2: How am I doing? Well, hmmm. I just don't know. Three months to go. I am in great shape, but the Ironman is one hell of an event. I believe I need more progress/improvement pretty much asap. What happens after 6 hours of exercise is a mystery to me. (Especially in full sun/heat.) Just signed up for another half iron in Cleremont FL June 12th-- will likely go up early and try to train the day before and train right through the event. Lots of hills in and around Clermont. Time off before and after races whacked my total mileage in May, so I can't afford that anymore. Implementing fuel and electrolyte plans now-- stay tuned (Planning a great video). The thoughts of 12,13,14 hours seem daunting to me with my max workout times thus far of just under six hours in half irons. Will try to get some bike/runs of 7-8 in somehow soon. Still losing weight slowly- 1lb a week -- that helps. Same story as always-- strong in swim/bike, need improvement in run.
Race Report FL 70.3 Ironman 5-15-11
This was my second 70.3 race, the first being Panama City ½ Iron last May. Having a half Iron under my belt and training fairly heavy for the full ironman, I felt pretty confident going in. This course is at Walt Disney World’s Fort Wilderness area, with a swim in fresh water Bay Lake. Race check in was the day before and, as expected, quite a belabored process. Fortunately, Renee was with me and was, as always, an awesome coach and helper. Check in was located at the transition area, not accessible by car and reached by bus. There was very poor communication on this process and where exactly the location of packet pickup was in the pre race material—so we muddled our way through. Parked at Ft Wilderness, where we expected packet pickup—then discovered we had to bus in to transition—without bike, checked in, bussed back to the parking lot—then I rode my bike back to transition—and jogged out—in the rain. Took a couple hours, plus the three hour drive and another hour to get to the hotel—we spent about six plus hours getting to and checked in—pretty darn tiring. (FYI: Swan and Dolphin Disney Hotel do not have the same front desk; don’t try to check into the Dolphin at the Swan like I did.) Had a great meal at Il Mulino Trattoria in the hotel and a very restful night.
Race day: Up at 4:30, out the door at 4:40, (Sky was being lit up by lightening… had us wondering.) Renee dropped me at the shuttle bus at 4:50, at the race site by 5:10—pretty smooth. Setting up transition was done in the pouring rain—kind of different, but not a real problem. Had a good hour and a half before start, so relaxed -ate some power bars, bananas and waited. By race start time, about 7:00 weather had cleared at it was a gorgeous morning. The lake was like a swimming pool, completely calm.
Swim was great. I was in the 9th wave, with wave start 3:00 apart—had to swim through and around people non-stop—had a strong swim at 33:26 (last yr very rough ocean swim 33:51). Transition- slow per my usual (5:10)… this time I couldn’t find my bike for an entire minute plus (Thought I was 780 when in fact I was 870). Renee made it there (i.e. parking at Magic Kingdom, bussing in) to see my transition. I think I cracked her when, slow as I was, I stopped to spray on suntan lotion before finally leaving!
Bike was great. My speedometer was knocked off at transition start (very tight area) so I was riding “blind”. Never knew what speed I was going. Race mileage was marked every five miles and from that I knew I was basically fine. Lots and lots of turns and plenty of wind- had a sag guy riding around with replacement wheels (Note to Nautica South Beach!) Also had actual penalty tents—never saw those before—I guess it’s for public humiliation. Time 2:35.12 (Ave 21.7mph) (Last yr very straight course 2:34.43)
Transition2, 3:33- fine. At that point I was 3:17ish… feeling fine. Had hopes for a good run to give me a real great time. (I knew what I did on the 10k run at St Anthony’s two weeks ago and had thoughts of 5 thirty- something finish.) Mile 1 split 8.28, mile 2 (hit the grass running area-full sun) 9.56… and went downhill from there. Very hot/humid- found the grass hard- legs started cramping-felt rough-knew I was in for it… kept running, managed to get to mile 7 without any walking, then bamm… hamstring cramp hit. From that point on it was run-stretch-walk-run the rest of the way. If not for a couple great folks along the way who helped me out with some salt tablets, I may not have finished. My mind was there, I didn’t “feel” tired, my body just said no. That’s new to me. A couple of times I thought I could maintain a plodding pace and keep it going, only to be hit with the hamstring cramp again. So, very disappointed in the run, time 2:32.0 (Amazingly last yr 2:36.32-but I am a much better runner now.) Ten minutes faster would have given me 5 thirty-something and I would have been thrilled. (Splits: 1-8.28, 2-9.56, 3-10.24, 4-10.14, 5-10.26, 6-11.25, 7-11.59, 8-12.48, 9-13.34, 10-13.52, 11-13.14, 12-13.14, 13.1-12.20, Ave-11.36)
Total 5:49:21 (last yr 5:52.58)
Conclusion- Nice event- well put on. Bit of a chore to get there and get out. Happy with the swim and bike—disappointed with the run. Learned that I need to work much more on the run- better preventatives (salt? potassium, more water?) I can and will do better! Nice to see my neighbor and occasional training buddy, John W at the event. Special thanks to Renee, who was incredible (as always) supporting me, coaching me, cheering me, and sacrificing her weekend and training for me. I couldn’t do it without her.
5/1: Race Report: St. Anthonys Triathlon. Great day-very windy. Went up the night before-stayed at Hampton Inn downtown-- nice because it is within walking distance to the start/transition. Was able to drop my stuff off at transition early and then go back, eat breakfast, rest up until my scheduled start wave. Due to the wind conditions the swim was cut back to 1000meters from scheduled 1500meters and moved to north of the transition-- causing a good half mile run to the transition. Time: 15:18, 1st in div. T1 5:54 includes the long run from swim. Bike 40k: 1:07:32-- 22.1 ave mph. Super windy, felt great, strong throughout- hammered it. T2: 2:26, I should be faster in transition. Run 10k: 53:10 (1st 5k 26:58, 2nd 5k 26:12) 8:34 ave pace-- probably a PR 10k in a Tri-- at least in recent yrs. Total 2:24:20 7th in my division. Qualified for 5150 nationals--whatever that is. All and all--awesome event-- The very best part was my entire family was there to cheer me on (wife+4 kids) and share the environment with me. |
4/29: Behind on mileage postings, but have been hammering it and training very hard. St. Anthony's is this weekend-- I am expecting a PR!
4/10: Race Report: First DNF in 28 years of Triathlons
Well, this is certainly not the race report I wanted to write for my first tri of the year, especially for my biggest tri year ever. However, it’s not a complete surprise to me. Even though I am a student of positive thinking, for the past couple of weeks I just couldn’t shake the thought that something was bound to go wrong. Why? I don’t know… Not because it was located in my very favorite racing location—South Miami Beach, ocean swim, incredible ride crisscrossing over the back causeway bridges, running - right down the brick paver boardwalk--ocean and beach on one side, amazing boutique hotels on the other. Not because I am in the best shape that I can remember, hitting PR’s and training as intense as ever. Not because my nutrition has been awesome and I’ve been losing weight. But maybe for all of the above reasons in that this should have been my perfect race, yet something just seemed not completely right.
Because of that, and given it’s the start of a big year, this week I sunk $350 plus into bike parts and maintenance to make sure everything would go smooth—new puncture resistant high pressure tires, tubes, rear cassette, chain, co2 pump, and bike computer; as well as full maintenance work. What did my precautions get me— disaster. To make a long story short, my bike shop failed me. Beginning with a delay in getting my bike started during the week, resulting in late pick up the day I had to drive 160 miles to the race. Continuing with poor work quality and multiple rework required (break rubbing, chain fell off because it was too big, tube blew out of the tire while adding higher pressure- all identified by me at bike pickup and needed re-fix on Saturday) One problem I did not find until the race- aero bars were loose and moving all over starting at about mile two. However that was not the fatal problem. At mile 14 on the bike I got a flat. (How, on new tires/tubes?—later inspection shows problem with the seam, aka faulty tubes) Fortunately, I had a new spare tube and co2—a quick change should have had me on my way—except what tubes did my bike store give me—tubes with too short of stems to fit through my aero disc wheels. Inexcusable, given they had also installed two new tubes on my bike. So… now what- my last hope was the race support vehicle- race volunteers radioed for assistance, and continue to assure me help was on the way—every 10 minutes for over a hour and a half until the course closed. Thanks for nothing! Finally, I got a ride back in and my race was over. Evidently they had one sag guy for 3000 participants.
The swim was great- seemed long though- I’ll have to check that. Weather was perfect. Expensive hotel in SOBE during prime season-Beach was packed. 360 mile round trip at $3.85/gal in my Navigator—very pricey in time and money for a dnf. So that’s it. I actually am not too devastated- I am trying to consider this my one problem race and that I now have it out of the way. Better here than my Ironman. Oh, and my bike is broken- I have to take it in tomorrow.
3-30: Finished a very strong hard week. Feeling good on all fronts. weight 216.
3-21: Well, I am glad that's over-- easy week sucks. First, it's hard not to workout when you're feeling good. Second, action begets more action; and inaction begets bad habits. Managed through it knowing it was good for me and it would make me stronger, but I much prefer to be crankin' it out. Now I can, plan is for 2 killer weeks, followed by a taper/easy week, culminating with my first Tri of the year-- Nautica South Beach International on April 10.
3-14: OK. exhale. What a week. Time for a rest week. Highlight is of course the PR and sub 2hr 1/2marathon. Finally, running is coming along-- due to good run workouts and weight loss. Put in a monster week of workouts. 11hrs and huge calorie burn. Feeling very pleased with where I'm at, but I am tired, banged up. 3 1/2M's in last 4 weeks--Back hurts, foot swelling/soarness is linguiring around. Will get some workouts in, but really need rest. First triathlon of the year is a month away, so timing of rest seems perfect.
3-13: Sarasota 1/2 Marathon Race Report: PR-PR-PR:
Ringling Bridge/Causeway miles 1-5 Sarasota FL
This is just amazing to me. After years (and I really mean years--like alot of them) of chasing sub 2hrs, for the 1/2M, today I broke through at 1:57.12. If you saw my post yesterday, you know that after an easy 15m bike I did something weird to my back taking of my cycling shoes. Late last night I still had back pain-- so much I figured I likely might not be able to run. Heating pads,massages (Thanks to my awesome wife Renee), icy hot, and several ibuprofen later, it still ached. I set out my stuff... just incase. In the morning after 5hrs sleep (had to get up at 4:30 for the 90 mile drive), it felt OK- not super, but OK. Really wasn't sure if I should drive all the way up and maybe not be able to go. A test jog around my family room felt fine-- so off I went. The amazing thing is absolutely no back problems during the run-- it felt completely normal. Run was great- sustained a record pace for me. Now, as I type this, my back is killing me... go figure?
M Split Total Pace
1 8.17
2 8.28 16.46 8.23
3 8.30 25.16 8.25
4 8.59 34.16 8.34
5 9.19 43.36 8.43
6 8.52 52.28 8.44
7 9.10 1.01.39 8.48
8 9.22 1.11.01 8.53
9 9.00 1.20.01 8.53
10 8.55 1.28.57 8.53
11 9.03 1.38.01 8.54
12 9.07 1.47.08 8.55
13 9.06 1.56.15 8.56
.1 0.57 1.57.12 8.56
33-6 Hooter 2 Hooters 1/2 Marathon Race Report: Fabulous race! Temp around 63 at start, partly cloudy. At mile 7, light rain, temp likely low 70's at the end with humidity. I had an exceptional day before the r5ace. Nutrition-- power pancakes (Granola added), bagel and fruit for lunch, protein pasta (Renee's bow tie pasta w/chicken for dinner). Nice relaxed swim work out, restful day- slept in my own bad (homet7own race) getting plenty of quality sleep. Morning- up early, relaxed-coffee at home, easy drive, Gatorade and banana pre-race. First mile, ran an unheard of 8.26 split- felt great. Mile 5 @44.37 or 8.55pace. Mile 7 @1.02.46 or 8.58 pace. This was recent history PR territory. Then the Ft. Myers bridge hit. (I had no run practice on hills/bridges). 10.49 with the steep hill and 13.03 with the long hill--Yikes! Solid pace the rest of the way, but the hit to my overall time was inescapable. All and all, this was my best 1/2 M race in two years. The first 7 miles were amazing, the bridges tough, but a solid finish. I felt great (relatively speaking of course) throughout. Post race, feeling great.
M Split Total Pace
1 8.26
2 8.35 17.01 8.30
3 8.52 25.53 8.37
4 9.08 35.02 8.45
5 9.35 44.37 8.55
6 9.29 54.06 9.01
7 8.39 1.02.46 8.58
8 10.49 1.13.35 9.11
9 13.03 1.26.38 9.37
10 9.12 1.35.50 9.35
11 10.00 1.45.51 9.37
12 10.27 1.56.19 9.41
13 10.46 2.07.06 9.42
3-5 Funny enough I finally had time for a decent dinner last night. This week goes down as a real life lesson on nutrition for me, or at least on fueling my body. With an intensley busy work week, and busy evening family activities, I was litterally running from one thing to the next. I did get all my workouts in, but had no energy to get through them strong. What I missed was meals-- Weds,Thurs probably had 2000 cals total-mostly all from power bars and protein shakes. Insufficient fuel to say the least. Friday night, a nice big and relaxing dinner (Home made pizza, complete with 2 Becks light beers) and low and behold... energy in the morning. My Sat swim was 2 minutes faster than Thursdays and, importantly, I finished strong. So lesson re-learned, eat enough to enegize my body, or have no energy. (First beer in a month- Becks Light 64cals, very reasonable.) Hooters half marathon tomorrow morning-- today I am eating big and healthy!
2-28 Solid week of training. Milestone would be 2.4m straight swim-- felt great no problem. Biking is... well awesome. Running... hmmm. Three weeks of no drinking- am starting to lose weight-- have recognized there will be little running improvement with out weight loss, and there will be little weight loss with out limited beer consumption. So, that's the program.
2-23 Ok, interesting past week. On Thursday, after two days of swimming, the top of my left foot began to throb in severe pain, by the end of the day I could barely walk on it. On line search suggested possible metatarsal stress fracture-- all systems pointed directly at this. Rx- 6 weeks of rest, possible boot. Frankly a death sentence to me. Heavy ice on Thursday had me walking Friday. No workouts on Thursday and Friday (aka rest) seemed to solve the problem. Both of my entire feet felt sore, tired, worn-- continued icing both top and bottoms helped. Then during my trip to Gainesville / UF, to visit my daughter, I discovered they were having the 5 Points of Life Marathon and 1/2M. Spur of the moment/late registration on Sat-- I was in. Sunday morning in a time of 2:09 w/ lots of hills I completed another 1/2M. Wow! who would of thought just a few days earlier I was facing a possible disaster! Lesson learned is to be careful of possible injuries. I do not get enough rest. I was tired for a week going into my foot problem- but kept training. Thurs/Fri and Monday rest has helped. I will try to get more off days, even at expense of my myopia on racking up mileage.
2-13 Great week hard training, highest weekly miles, hit my "critical weekly goal" 2nd week in a row. Detailed look back of weekly activity since training began in earnest Dec 1. Liking 2 bikes per week 50plus, 2 swims 1 1/2plus, long runs. Also... no beer 1wk. Like to duplicate this for another week.
2-9: Well, how am I doing. In a word, good. Last week hit my last years prime training week goal of 3m swim, 100m bike, 20m run. Although that training plan was for the 1/2 Iron. Notable; two 50 mile rides per week last two weeks- really hammering these. Average pace-ing when on straight aways has been 20+ against a strong wind, 23-24 with the wind-- sustained. Feeling exceptional on bike. Swim, stretching my workouts to 1 1/2miles from 1- feeling good. Running, steady distance- ran 8m with 5X Ironman John Waller this week- will be stretching out the long runs. Nutrition/Health, eating great, still drinking too much beer-need to cut way back. Have had a lingering chest cough for two weeks, can't seem to shake but doesn't slow me down. Training plans still flip-flopping around on this-- Since I may run with John on Mondays, that might need to become my longest run day of the week. Sat/Tues bike days do work out, and filling in around that with swims and middle distance runs seems to be ideal-- so that looks like the plan.
1-28: Another week. Nothing too new. Training plan ideas are coming together. Tuesdays will be 40mile bike/brick. Starting at 3miles this Tues, building up 4,5,6, maybe 7-8. Saturdays- long bike day 60 plus. Starting tomorrow. Sunday long run day-starting 10, moving up as in marathon training. (Probably like to build up to 20miles.) Rest of days- fill in with swims and odd runs. Weight training... going to be way way reduced. Last year's training for FL 1/2Iron I averaged 3m swim,20mrun,and 100bike. Not sure if and/or how much more I will add to those totals. (I do have another life or two after all.) Run will need to be boosted as I do long runs. Bike, perhaps a little as longer rides increase. Swim-not much change. So really, I think (oopps, I mean I know) it's do-able.
3-14: OK. exhale. What a week. Time for a rest week. Highlight is of course the PR and sub 2hr 1/2marathon. Finally, running is coming along-- due to good run workouts and weight loss. Put in a monster week of workouts. 11hrs and huge calorie burn. Feeling very pleased with where I'm at, but I am tired, banged up. 3 1/2M's in last 4 weeks--Back hurts, foot swelling/soarness is linguiring around. Will get some workouts in, but really need rest. First triathlon of the year is a month away, so timing of rest seems perfect.
3-13: Sarasota 1/2 Marathon Race Report: PR-PR-PR:
This is just amazing to me. After years (and I really mean years--like alot of them) of chasing sub 2hrs, for the 1/2M, today I broke through at 1:57.12. If you saw my post yesterday, you know that after an easy 15m bike I did something weird to my back taking of my cycling shoes. Late last night I still had back pain-- so much I figured I likely might not be able to run. Heating pads,massages (Thanks to my awesome wife Renee), icy hot, and several ibuprofen later, it still ached. I set out my stuff... just incase. In the morning after 5hrs sleep (had to get up at 4:30 for the 90 mile drive), it felt OK- not super, but OK. Really wasn't sure if I should drive all the way up and maybe not be able to go. A test jog around my family room felt fine-- so off I went. The amazing thing is absolutely no back problems during the run-- it felt completely normal. Run was great- sustained a record pace for me. Now, as I type this, my back is killing me... go figure?
M Split Total Pace
1 8.17
2 8.28 16.46 8.23
3 8.30 25.16 8.25
4 8.59 34.16 8.34
5 9.19 43.36 8.43
6 8.52 52.28 8.44
7 9.10 1.01.39 8.48
8 9.22 1.11.01 8.53
9 9.00 1.20.01 8.53
10 8.55 1.28.57 8.53
11 9.03 1.38.01 8.54
12 9.07 1.47.08 8.55
13 9.06 1.56.15 8.56
.1 0.57 1.57.12 8.56
33-6 Hooter 2 Hooters 1/2 Marathon Race Report: Fabulous race! Temp around 63 at start, partly cloudy. At mile 7, light rain, temp likely low 70's at the end with humidity. I had an exceptional day before the r5ace. Nutrition-- power pancakes (Granola added), bagel and fruit for lunch, protein pasta (Renee's bow tie pasta w/chicken for dinner). Nice relaxed swim work out, restful day- slept in my own bad (homet7own race) getting plenty of quality sleep. Morning- up early, relaxed-coffee at home, easy drive, Gatorade and banana pre-race. First mile, ran an unheard of 8.26 split- felt great. Mile 5 @44.37 or 8.55pace. Mile 7 @1.02.46 or 8.58 pace. This was recent history PR territory. Then the Ft. Myers bridge hit. (I had no run practice on hills/bridges). 10.49 with the steep hill and 13.03 with the long hill--Yikes! Solid pace the rest of the way, but the hit to my overall time was inescapable. All and all, this was my best 1/2 M race in two years. The first 7 miles were amazing, the bridges tough, but a solid finish. I felt great (relatively speaking of course) throughout. Post race, feeling great.
M Split Total Pace
1 8.26
2 8.35 17.01 8.30
3 8.52 25.53 8.37
4 9.08 35.02 8.45
5 9.35 44.37 8.55
6 9.29 54.06 9.01
7 8.39 1.02.46 8.58
8 10.49 1.13.35 9.11
9 13.03 1.26.38 9.37
10 9.12 1.35.50 9.35
11 10.00 1.45.51 9.37
12 10.27 1.56.19 9.41
13 10.46 2.07.06 9.42
3-5 Funny enough I finally had time for a decent dinner last night. This week goes down as a real life lesson on nutrition for me, or at least on fueling my body. With an intensley busy work week, and busy evening family activities, I was litterally running from one thing to the next. I did get all my workouts in, but had no energy to get through them strong. What I missed was meals-- Weds,Thurs probably had 2000 cals total-mostly all from power bars and protein shakes. Insufficient fuel to say the least. Friday night, a nice big and relaxing dinner (Home made pizza, complete with 2 Becks light beers) and low and behold... energy in the morning. My Sat swim was 2 minutes faster than Thursdays and, importantly, I finished strong. So lesson re-learned, eat enough to enegize my body, or have no energy. (First beer in a month- Becks Light 64cals, very reasonable.) Hooters half marathon tomorrow morning-- today I am eating big and healthy!
2-28 Solid week of training. Milestone would be 2.4m straight swim-- felt great no problem. Biking is... well awesome. Running... hmmm. Three weeks of no drinking- am starting to lose weight-- have recognized there will be little running improvement with out weight loss, and there will be little weight loss with out limited beer consumption. So, that's the program.
2-23 Ok, interesting past week. On Thursday, after two days of swimming, the top of my left foot began to throb in severe pain, by the end of the day I could barely walk on it. On line search suggested possible metatarsal stress fracture-- all systems pointed directly at this. Rx- 6 weeks of rest, possible boot. Frankly a death sentence to me. Heavy ice on Thursday had me walking Friday. No workouts on Thursday and Friday (aka rest) seemed to solve the problem. Both of my entire feet felt sore, tired, worn-- continued icing both top and bottoms helped. Then during my trip to Gainesville / UF, to visit my daughter, I discovered they were having the 5 Points of Life Marathon and 1/2M. Spur of the moment/late registration on Sat-- I was in. Sunday morning in a time of 2:09 w/ lots of hills I completed another 1/2M. Wow! who would of thought just a few days earlier I was facing a possible disaster! Lesson learned is to be careful of possible injuries. I do not get enough rest. I was tired for a week going into my foot problem- but kept training. Thurs/Fri and Monday rest has helped. I will try to get more off days, even at expense of my myopia on racking up mileage.
2-13 Great week hard training, highest weekly miles, hit my "critical weekly goal" 2nd week in a row. Detailed look back of weekly activity since training began in earnest Dec 1. Liking 2 bikes per week 50plus, 2 swims 1 1/2plus, long runs. Also... no beer 1wk. Like to duplicate this for another week.
2-9: Well, how am I doing. In a word, good. Last week hit my last years prime training week goal of 3m swim, 100m bike, 20m run. Although that training plan was for the 1/2 Iron. Notable; two 50 mile rides per week last two weeks- really hammering these. Average pace-ing when on straight aways has been 20+ against a strong wind, 23-24 with the wind-- sustained. Feeling exceptional on bike. Swim, stretching my workouts to 1 1/2miles from 1- feeling good. Running, steady distance- ran 8m with 5X Ironman John Waller this week- will be stretching out the long runs. Nutrition/Health, eating great, still drinking too much beer-need to cut way back. Have had a lingering chest cough for two weeks, can't seem to shake but doesn't slow me down. Training plans still flip-flopping around on this-- Since I may run with John on Mondays, that might need to become my longest run day of the week. Sat/Tues bike days do work out, and filling in around that with swims and middle distance runs seems to be ideal-- so that looks like the plan.
1-28: Another week. Nothing too new. Training plan ideas are coming together. Tuesdays will be 40mile bike/brick. Starting at 3miles this Tues, building up 4,5,6, maybe 7-8. Saturdays- long bike day 60 plus. Starting tomorrow. Sunday long run day-starting 10, moving up as in marathon training. (Probably like to build up to 20miles.) Rest of days- fill in with swims and odd runs. Weight training... going to be way way reduced. Last year's training for FL 1/2Iron I averaged 3m swim,20mrun,and 100bike. Not sure if and/or how much more I will add to those totals. (I do have another life or two after all.) Run will need to be boosted as I do long runs. Bike, perhaps a little as longer rides increase. Swim-not much change. So really, I think (oopps, I mean I know) it's do-able.
1-19: Ok... Naples half-- had a fine run, finished of course-- ran steady, time was 2.08-- probably 3 minutes slower than last year. Started at back and a little hectic beginning. Probably not anywhere near as much running into the event, so all and all ok. Know I need more training, more distance. Biking still on track-- back at swimming- good swim this morning, shoulder has been sore so nice to be back in pool. Still figuring out my training plan. Decided against off the shelf plans, way to complicated/detail oriented. I'll be doing something like this: 50-75 mile Sat rides. 30-40 Tues evening rides, followed by working up to 5-6 mile brick runs. 10-15 mile once a week runs--likely Sunday. mixed in with swims, probably drop weight training down to once per week at best, minimum one rest day per week- maybe two. Don't want injury,sickness and cronic fatigue syndrome. Worried about the run-- 26 miles is a long way and I am nowhere near there now.
1-13: All continues fine. Not too much new to report. I did work through a shoulder/deltoid injury that has kept me from lifting weights and swimming. I was able to bike and run. It's been almost two weeks since lifting or swimming, but that really shouldn't pose any problems. This weekend will be Naples half marathon-- I haven't ran that far since the Gulf Coast Tri last may-- max run recently has been 10miles, so that will be a pretty good challenge. Will hold of lifting/swimming until after the run to be safe.
1-10: Believe to achieve-- as you think so shall you be, whatever the mind can believe... There is an abundance of studies that show how positive thinking directly impacts success I have been and will continue to think and act like an Ironman. Understanding the mental aspect of this pursuit is the most important part, I have implemented an affirmation program. It's the reason I started call myself "Iron" MikeStone. I am an Ironman-- I see it, taste it, think it, believe it, it is me, it is my destiny!
1-5: Currently trying to decide if I go with my own customized training plan (what I always do), or use an off the shelf plan-slowtwitch etc. Although I am confident in my ability to set a proper series of increasing goals, I do recognize that I can learn from the experience of others. Right now I am studying a few training plans-- finding a lot I don't care for. Where I am now: Accessing my fitness at the beginning of this mission, I am in a good place. Very well trained, feeling strong. 100mile bike a couple weeks ago. 10mile run this past week. Swimming-solid base as usual, weights--strong as I've been in years. Health: haven't been sick in years, limited injuries (working through a mysterious shoulder pain right now-hopefully nothing lingers). One area that bears mentioning- weight. Although I don't believe in weighing myself, (prefer how I look & feel as my measuring stick) I expect I am about (EDITED 2/1 weight higher tah thought, frustrating-will blog in detail later). I really like my size and do not want to be a "little guy". Most is muscle, except I do carry some extra mid section. My diet is very good, but the culprit: beer--which I really really like. The dilemma:
Jan 3, 2011: Ok... so this is the year I go for the full Ironman. After 29+ years of doing a zillion sprint to international distance triathlon's, 5&0k's, multiple 1/2's and a few marathons, century rides and 5k ocean swims, and my first half Ironman last year; I have committed to the Ironman. Just but a few days ago, I officially pulled the trigger and entered Ironman Kentucky, in Louiseville KY (IMKY). (August 28,2011) This page will journal my efforts, my ups/downs and sideways. Ever since my first Triathlon this has been in the back of my mind, I always knew one day I would need to chase this goal. Frankly, I have always felt a little "incomplete" as a Triathlete. Yes I was there at the infancy of this sport, but I have been missing the ultimate Triathletes accomplishment. So now's the time-- ok family wise -- My wife is in agreement with this, my kids are older, (they will all sacrifice and have to put up with more time away and distractions) finances permit it, health is good (and at 47 I recognize it may not always be that way)-- so it's go time!
