“Can you imagine a life with no fear? What if faith, not fear, was your default reaction to threats?”
It’s been an encouraging couple of days--Today being a recovery/easy day I’m holding hands with the comfortable “jelly” feeling knowing my body is absorbing the past week---all seems on track. This morning’s easy swim and afternoon spin were even more of an indicator that things are solid. Stuff is sticking.
I’m pleased with 21+week (after a few lesser weeks due to that chest cold)-- I’ve mentioned it in my last post but I really feel like I navigated through that bug correctly without sacrificing too much. Patience with sickness is key. Craig Alexander talked a bit about his few illnesses possibly being a blessing in disguise. I do feel rested.
It’s been cooler in these parts and Monday /Tuesday were slotted to have higher temp’s (82/70). Finally a good opportunity to see where I’m at as far as nutrition under race stress/ load/heat. For you IM Coeur D’Alene folks—four weeks out is an optimal time for big work and gauging what you’ve done and where your going.
As for the past few testing sessions--please keep in mind that I’m just sharing with you what I’m seeing and how I’m responding. It’s not a laundry list of do’s or don’ts. I hope you‘re able to find bits of information that resonates with you. I want this to be encouragement, and relaying some thoughts to show that consistency has results. (Again-I am helping a few athletes with guidance and phone calls and I’m always open to talk and give advice and direction to specific athletes concerning their training and racing)
Monday morning I hit the water for an easy 3k swim. (had a solid run on the legs from the day before-so wanted to use this swim to loosen up/ relax) Looking at the weather I knew it would heat up later in the morning.
11AM- on the road. Plan was 5 hrs with 4 solid of race pace intensity. Working with Neil Scholes (http://www.kinetic-revolution.com/about-2/neil-scholes/) a bit-- he’s been giving direction with pitfalls I’ve seemed to enjoy tripping into on a regular basis--nutrition. He’s been a huge help and his kindness is amazing. I've done a good job this season training my body’s “economy”-- The ability to beefficient w/ fuel utilization is something most people are too impatient to either build, or if broken- fix. I know this because it was me. ** I watched the Aussie ESPN special on Chris “Macca” McCormick this past week-- he mentions his struggle for years getting the puzzle to work in Kona. “Some athletes put it together quicker than others-but, it’s different for every athlete-eventually you get it if you stick with it”.**
Lately my focus has been more on hourly CHO’s that CAL’s—it's been key for me. Remember this in planning nutrition tactics. (Again-Letme know if you want specifics about nutrition, I don’t want to get lost here)
Also-check out these links.
http://www.endurancecorner.com/library/nutrition/race_nutrition older article-but solid.
http://www.tri-1st.co.uk/triathlon-articles/nutrition-for-triathlon.shtml basic-but again, good.
Ride was solid. Highlights**I peed four times-- drank 5 liters of fluid. (STAY HYDRATED on the bike. I’ve screwed this up in races. Again, it sucks. When you know it’s screwed up, you’re screwed)
**My nutrition specifics and fuel plan worked-I’ll tell moreabout this later when I nail it down and set Texas plan in motion.
**In prepping for an Ironman planning 3 big days w/ a “broken Ironman” is a good idea. This works especially for athletes that can’t do “a camp”. With folks that can get a Friday off and start on Thursday evening-- planning to work big FRI/SAT/SUN and assess where you’re at/where you need to go.
Listen to this podcast with Gordo-it’s Awesome. ( I have mentioned it in the past also-but, it’s worth repeating) No-I don’t work for Gordo. It’s just great information, and it’s out there. This just makes it easyfor you.
My intentions for a quick two day test went like this.
Monday-- 3k swim/5 Hour Ride/35 min Run-brick (race pacerun)
Tuesday-- 4400 meter swim (w/ a 2.4 mile TT) 14 mile run/racepace.
Wednesday-- 1500 m easy swim 1 hr. easy spin
Wednesday is a “rebound day”-- stay loose, absorb, good nutrition, back on track Thursday.
Consistency is so, so, so important the final eighty days leading into an "A" race. Hit my times and was stoked to experience some solid response. For one, my 2.4 mile swim was around 57/58. This was a first for me. It’s been estimated that for every minute you drop off a swim-it’s takes 1 million meters in the pool. (In 2006 my Florida IM time was around 1:11) Not gloating here, and no, pool times are not the same as open water swims. (Some say faster, some say slower) It’s taken me six solid years to see only two numbers in a 2.4 mile swim on the clock. As you share in my defeats on this blog, I too want to share the small victories.
Had initially planned on a 3000m TT. Picking my headup after 3k and seeing 46 min- figured I could push and break an hour. There are much faster swimmers than I-many. There are faster swimmers than you-but those other swimmers are not “us”-right? Give praise for the small steps up the hill. No matter how long they take. (Can’t wait to see where I am at in three years) Plus-this swim (more than any other in a little while) taught me again about pace. That’s what the swim is in an IM. Pace.
We can discuss swim strategy later....Take away point is that the IM swim are the first ticks on the clock. Remember that--Going anaerobic in the first 400 meters starts digging a hole.
Runs have been spot on. Race pace w/ low HR has been a major, major focus. It should be yours too. Read this article by Mark Allen-a very good synopsis.
To summarize, my training indicates things are working. My training plan throughout the year has been built one week at a time. (Thanks Dave Ciaverella)
For years I stressed out (and stressed my coach’s out) w/ monthly map’s. It can’t work like that for athletes with so much other crap going on
.Yes- setting up “the skeleton” for a season is fun (Macro/Micro cycles), but detailed second to second is tough. I’ve really had to work on this-Ultimately; Texas will show me how I did being my own coach.
.Yes- setting up “the skeleton” for a season is fun (Macro/Micro cycles), but detailed second to second is tough. I’ve really had to work on this-Ultimately; Texas will show me how I did being my own coach.
As for Power Data and specific HR’s/ Pace-I’ll keep that locked in for now. Not because I don’t want to share it with you. (Eventually I will) I just have to stick with the plan.
Other cool stuff…..Well, this shocked me..but, I have been nominated for the Presidential Citizens Medal. Not totally sure what to think. A close friend of mine ( medic with me in the Army) nominated me. Thank you God for this-just to have old friends see my desire to serve you is cool. I love you Gilbert-true friend. Thank you.
Another cool thing (put on your hard hats-dropping a name) I saw on Twitter that Luke McKenzie “Re-Tweeted” my Kona Inspiration video. I met Luke a few years back at a race, and then again had breakfast at Lava Java after the Epic 5 and was able to visit with him. Very cool he would lend support-- solid guy.
I say these things because ultimately people knowing I serve Christ confirms things in my heart. I don’t know if that even makes sense? Not trying to “over spiritualize”, but no matter what-who, or where I am, even as a totally flawed,sinful person, I must lean on Him instead of me. I want others to realize this too. Every cool thing that happens is another way I can say more about Christ,and less about Christian.
I hope my actions show others (the way Michael Phelps body indicates he’s aswimmer) that I Love Jesus Christ. If they don’t, call me on it. The last thing I need in this life is a mushy soft holy huddle. Keep me solid, and I’ll do the same. Let’skeep sharpening each other.
I’ll end with that.
One more thing. The project being constructed with Living Water International is going to be so cool..and, wait till you hear what race I’m doing next year….
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