"Don't Stop Believing" Journey to Ironman

Half Ironman Training Really Gets Going Now

Half Ironman training is now in week 5, which means it's in full swing. Last week was a step down (rest) week, so I'll be back at it in full force for the next three. So far the week looks like this. April 1-6:

Monday
Swim
About 2,500 meters with lots of drills

Tuesday
Bike
Functional Threshold Test. I was undecided about doing this test, and was going to opt for a workout instead. But I felt pretty good starting out so I decided it was the right day to do it. As my coaches instruct, I do 2 x 20' with 2' rest, then throw the data in Cycling Peaks and see what I did.

I was nicely above threshold for 30'. I was going to try to do the whole 40' in one TT. Nyet. Couldn't hold it. I always have trouble in the second set getting up to my threshold watts, and this time was no different. I eventually get up there, but it just kills my numbers. I was hoping for a 5-6 watt increase. I stayed the same.

Run
30' brick run right after. I always feel pretty good running off the bike.

Wednesday
Long Run
In my plan, we usually run long on Thursdays, but work sometimes makes me move it around. I ran 90' with 30' EZ and 60' at marathon pace. It was really windy and cold, but it went OK.

Swim
This is a big swim day--about 3,400. It was hard after the long run, so I cut it back to about 2,700. That's where I'm at yardage wise anyway. This workout called for 40 x 50!!! I did 20. And some of them were drills with fins.

Thursday
Run
5 horrible miles. I felt pretty awful on this run, and only got through 2 out of 3 6-minute pickups at threshold pace. Felt trashed, and I had to run at 6 a.m., which did not help matters.

Friday
Swim
Friday is 1000m TT day. It went well, and I took 3" off of last weeks time. Total swim about 2,700.

Saturday and Sunday
Back to back bike days coming up. 2:30 on Saturday with time at 85-90% of threshold and some intervals at threshold thrown in for good measure.

Sunday the ride is only 2:00, with a version of the same work above. Unfortunately the weather looks at though I'm going to be stuck again on the trainer in the bike dungeon, I mean basement.

It feels great to be pointing to the July 5 half Ironman race.

Free Webcast: Training and Racing the Half Iron/70.3 Distance

My boys at Endurance Nation, coaches Rich Strauss and Patrick McCrann, did it again in this FREE hour-long webcast on "Training and Racing the Half Iron/70.3." As promised, the presentation covered:

• How to structure your training

• Key workouts to execute

• Race day strategies

• Pacing guidance

• Racing as an “A” race or as Ironman preparation

EN members were invited to take part in the live audio/web presentation on Sunday evening through a conference call. Then we had the chance to ask individual questions at the end. That event was also offered FREE to EN members. These hour-long talks with the coaches are just a small part of the ongoing services we athletes get over at Endurance Nation.

Click here, and you can download the audio and PDF presentation. You can also try out their free two-week trial membership, but that is not required to download the webcast. Have fun planning a great '08 season!

Half Ironman Training Starts This Week

Training began on Monday for the Patriot Half Ironman I'll do as part of my prep for Ironman Florida. The race in on July 5.

So far the weather is NOT cooperating. Runs had to be moved around this week to avoid bone-chilling high winds. Back-to-back bike sessions that are supposed to happen on Saturdays and Sundays have been messed up due to rain and snow. Thursdays are long run days, but that won't happen tomorrow due to the weather (not to mention work complications). So the bike will get switched again, and the long run moves to Sunday. Sheesh. I want spring.

Here's my workout week. The next 16 weeks will be versions of the same with distances on the bike and run getting a bit longer, and sometimes more intense. I'm so looking foward to doing this training.

Monday--Swim, about 2500m. Lots of drills and swim golf.

Tuesday--A.M.: Functional Threshold Intervals on the bike. 3 x 8' reps.
               P.M.: 50 minute run with 3 x 5' at Z3

Wed--Swim, 2700m. Main set was 30 x 50m. Odds hard, evens easy. This was tough, but I got into a   rhythm after a bit and ended up enjoying it. Some drills and pull sets build in.
       --Run 30' on the tready right after. Started off feeling really hard, then it worked in.

Thurs--Instead of long run, I'll move (and shorten) one of the weekend bikes to this day. On the Computrainer. In the bike dungeon, I mean the basement.

Friday--Swim, same as Wed.

Sat--Long indoor ride--about 2 hours with at least 40' of that at functional threshold, broken up into 4 x 10' reps. 50' of the ride spent at "work," or 85% of threshold. This is a good solid ride.
--Brick run after of about 30'

Sun--80' long run with some pace work built in.

This will be a very respectable training week, but I wanna ride outside!