Living a Boulder Life

Tuesday, February 18, 2014

Weekly Training Log: Week of February 10th, 2014: Living the dream

In training: So here ends my first of four three week builds towards Ironman Texas, and life is good. I feel in control, fit, and happy with the balance of work, training, and family life. The normal volume of training that I like to hit during IM training blocks is usually 200+ miles on bike/week, and 40 miles of run/week. Although I was a bit lower than this, the quality (especially on the bike) of training was at a very high level.

In life: Is it spring yet?

Aiden is finally sleeping a bit better again and that is making for a much happier mom and dad at home. I did have to take Wednesday off of work (and training) because I felt that I was fighting some infection that just wouldn't give up. I ate all day and layed on the couch and slept - it was awesome.

For valentines day, Beth and I did a simple dinner out at our local Indian establishment and then watched some Olympics. Sunday, we went to the CU women's basketball game, then out to eat/get drinks with brother/sister in law.

Life is good and I'm living a dream.

Swim: 0
Bike: 9.1 hours/200 miles/632 TSS
Run: 30.2 miles

Picked for the half time game. I lost.

The first time I had seen him do this - fell asleep on the couch next to me.

Beth got Aiden on the bike. Used the pedals all by himself!

Thursday, February 13, 2014

Weekly Training Log: Week of February 3rd, 2014: Learning to use my trainer, and still taking it easy on the run.

In training: Great week with less training than I wanted, but it was quality work none the less.

This past week, I continued on the path of working hard quality sessions in on the bike and trainer, while taking it fairly easy on my run. 100% of the runs were done on a treadmill (only 3), and I had one key run last Thursday that fed me some confidence about where I am.

I will continue to take the run fairly easy for the rest of this block. I'll project 35 miles for this week, and about 40 next, then start trying to up the run milage while keeping the bike intensity and volume there for the next four week segment of IMTX training. I am glad that I don't have the pressure of adding in racing of the Boston Marathon in April - This will hopefully keep me injury free and give me some more time to ramp up to peak Ironman marathon shape.

The swim training will be added in on Monday the 17th. Exactly three months from IM #1 of the year.

In real life: It was a typical week and great weekend. Highlights included a great Friday evening with my brother in law and sister in law for a few drinks and some food. Then, on Saturday, we went to meet my friends (JD and Mary White's) new 11 day old baby in Thornton, CO. I am very happy that they decided to go the route of having a child. They are going to be great parents indeed!

Swim: 0
Bike: 7.05 hours/155 miles/520 TSS
Run: 26.2 miles

Newer position from a new stem. I feel low, and that's where my flexibility is keeping me (for now)

Tempo 10k from Feb 6th - Gradual build from 9.2 to 10.6mph. 37:38 comfortably

I love Fridays

This is Reagan White. He's going to tower over me someday! No joke .

JD, Aiden, and Reagan.

The fit that led us to leave JD and Mary's place kept the kid sleeping through dinner

Sunday morning trainer party.

The start list came out this week.

Thursday, February 6, 2014

Weekly Training Log: Week of January 27th, 2014: The 16 week build, intentionally ignoring my run, and a Super Bowl blow-out

So it starts. January 25th was exactly 16 weeks from Ironman number one of 2014.

I have never really done any sort of real structure for my Ironman training before as far as true periodization, but am doing so this season. This is for a few reasons including injuries, staleness, and burnout prevention. All of my training in the past has revolved around consistently aiming to hit certain training volumes and not backing off of it until the end of the season. Although it worked for three very successful full distance races in 2012, I don't want to push it that way again this year. As I learned from a busted up foot last July, I have far too much to lose by not taking a smarter and possibly more conservative (at times) approach to training and racing in 2014.

So with that said - It was a successful week #1 of the 16 week block last week. I will be aiming at breaking these 16 weeks into four smaller blocks of four weeks each. This first block will be a week on, week off (lower volume), week on of higher volume, then a week of lower volume. The next two four week segments will be done at 3 on/1 off (lower volume), then the last four week segment will be 2.5 weeks hard building in both volume and intensity with a 1.5 week or 10 day taper.

So other than training, last week was pretty good. I had an average week at work and home, with some sleep issues from our little boy, but nothing that out of the ordinary. Then, the game I was looking forward to on Sunday Just never really came around, and that was disappointing... Thank you to the Denver Broncos for a great year of football! I look forward to getting down to training camp again in August and gearing up for another run at the Superbowl.

Swim: 0
Bike: 8.1 hours/175 miles/578 TSS
Run: 30.2 miles

Our new tradition is to go get McDonalds at the "caboose" in Boulder before piano lessons on Tuesdays

The fire dept visited Aidens montessori school on Friday

My winter training spot has been awesome. Set up with TrainerRoad.

Omaha! Thanks for a great year DB's! This is a building across from the middle school that I work at.

Tuesday, January 21, 2014

Weekly Training Log: Week of January 13th, 2014: SUPERBOWL BOUND!

What an awesome week this was. Truly great! The work-week went quickly and trouble free, then the weekend was pretty close to perfect.

Friday, Beth and I went and stayed at the St. Julien in Boulder in order to celebrate five years of Marriage. Then, on Sunday - it was my fathers 60th birthday. Although he is on vacation right now, we were able to celebrate the day by watching the Denver Broncos win the AFC Championship game, and stamp a ticket to the Superbowl.

I had three great run workouts and was at the milage that I will aim to remain at throughout the racing season. I will be aiming for 35-45 miles per week (running) and no more. I am scared of injury and nervous about going higher than that. My intensity was a bit high this week with the tempo/speedwork, so I will have to tone it down this coming week.

Cycling was disappointing, and less than planned this week. I plan to hit it harder for the next three or so weeks in order to increase my threshold before I start taking more rides outside.

116 days until Ironman #1 of the year - That still seems like it's a ways off.

Swim: 0
Bike: 3.4 hours/72 miles
Run: 40.3 miles