Weekly Training Log: Week of July 14th: Three weeks out, vacation, and a dip in milage - Start the taper

In Training:  I went on vacation out to the Adirondacks and wanted to keep overall milage as high as I could while also trying to have a little fun on vacation.  For the first time in a long time, I did all runs exclusively outside.  The runs were hilly and hard.  Most were done in my Hokas.
The bikes were all done on the trainer with trainerroad as my workout guide.  I did two workouts involving 5 x 10 minutes @ or close to threshold.  I forget how hard these damn workouts are.


In Life: Vacation time.  It's been three years since I was in the ADK's with my family and I am realizing that I need to make this a yearly thing.  It is such a wonderful place to be with everyone as you can probably tell from the pics below.
Short post here as I am catching up on weekly logs before IM Boulder.


Swim: 5.2k meters
Bike: 175ish miles/462 TSS (all on trainer)
Run: 38.5 miles (All outside, hilly, hilly terrain)

My brother in law, Kyle.  We had a fb poll of what hot sauce is better.

My new niece Meadow Rayne Carson

This is where I spent some good sit time.  Dad and Beth talking about something.

Beth with Meadow

I did most of my bike workouts up here.  Great view of the 7th lake on our boathouse deck.

Beth, Katie (my cousin), and My sister Erin

Turn your computer sideways for a great sunset pic.

My niece Autumn and my son.

Yep

Me and Mike - Mike's my uncle and a former football player in the NFL for the Buffalo Bills.

Weekly Training Log: Week of July 7th: Highest Volume Before Boulder/Louisville Double.

In Training:  I am playing a little catchup after vacation this past week so its a little late.  I don't remember all the details here.  Oops.

My intentions for this week were to do my last push in overall volume while trying to keep the intensity up.  My groin continued to ache a little from the crash a few weeks back but was better, I had a good long run and long ride, and I was consistant all through the week.

What else could I ask for.  It was a good, focused week of training.



In Life:  Two weeks back and I already forgot most of the details.  That's a little bad.

The most important thing that did happen this week was that we gained a new family member.  Meadow Rayne Carson was born and my sister, brother in law, and whole family flew out to meet her and take her home.  I was able to meet this sweet litte girl on my vacation and Ill write about that in the next entry.  All I can say is that there is nothing sweeter than a week or two old newborn.  She's a sweet one!


Swim: 5.2k meters
Bike: 227.9 miles/622 TSS
Run: 50.7 miles (hips/groin still banged up from crash, but recovering)

The Carson Family meeting Meadow

Cool one dude.  Nice new sunglasses

Beth took Aiden to the "beach" for the day on Tuesday.  Boulder Res.

Aiden left early for the Adirondacks with my parents on Wednesday

First long run since my crash - Although not terribly fast, it was a confidence booster for sure

Weekly Training Log: Week of June 30th, 2014: Prepping the 21 day turnaround and why I'm doing four Ironmans in one year.

I'm racing four full IM distance races this year (given I stay healthy), and I want to explain why.

1.) I really like racing the long stuff.  It makes me feel important. To deny that there is any narcissism or selfishness involved in this sport is a flat out lie.

2.) I am relatively good at the long stuff.

3.) I like to compete and race other human beings.  Doesn't matter if it's go-carts or triathloning, I just like to race.

4.) I want to earn my elite license from USA Triathlon - I want to go pro.

5.) I added a fourth full distance race because I can't pass on a trip to Hawaii in October.



So, with this being said, I have two races that give me a shot at something cool coming up in the next couple of weeks.  If I can get to the start line healthy at BOTH races, I have the ability to achieve #4 on the list.  Number four has been a huge goal of mine for the past few years.

To do that, I need to have a great race at IM Boulder or IM Louisville (Kentucky).  I would guess that there are about 3,000 people who will be in each of those races - and to achieve and earn my right to race "pro" I need to beat 2,997 of those people.

I need to be top 3 out of 3,000 or so.  It's going to be tough - but it might just be possible.


So this has been what is constantly on my mind during training and recovering over the past months.  I went to IMTX knowing it would take an absolutely amazing race to be top 3 there.  I didn't get that (as was expected) - but the consolation prize of a Kona slot wasn't bad so I mark that down as a success. Kona is amazing and I can't wait till October - or can I?

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This is where I get to where I am in training.  I have two and a half weeks of hard work left before I taper for IM Boulder where I will have my first shot at top 3 (fairly long shot), then I have 21 days to get to the start line in Kentcuky as healthy as I can for shot #2 at top 3 overall (my best shot).  I have done the 21 day IM turnaround before ('12 Kona/Florida) and ended up having the best race of my life at IM Florida '12.  I hope this is the case with the Boulder/Louisville double I am about to attempt.  I want Kentucky to rock, and I hope that my ability to recover VERY quickly works with my August plans.

Training was good this week, and I will continue to build into high volume over the next two weeks.  I will take a two"ish" week taper before Boulder then do my best to recover as fast as possible to try and get some quality work in the second week leading into Kentucky.  All things are looking good as long as I don't hurt myself.

This might be a bit crazy, but I think it just might work.

I got this picture from the future.  It's after walking way past the finishing chute at IMKY - that's why you can't see Fourth Street Live.

Swim: 3.4k yards (planned dramatic increase over next four weeks)
Bike: 213 miles/573.8 TSS
Run: 46.7 miles (hips/groin still banged up from crash, but recovering)

The week in pictures

Beth got her first pair of Hoka's.  I became a huge fan after they helped me get back running after a broken foot last summer.

Fourth of July wiener dog at the Niwot parade.  How cool is that?

My niece Lyla after face painting in Niwot

Aiden waving his flag

Auntie Em and Aiden

This guy needs a beer. 

No caption needed

Finally got to Fate Brewing for dinner on Sunday

Weekly Training Log: Week of June 23rd, 2014: Countdown to IM Boulder and final training build.

In Training:  I started the week out on Monday with a really sore and non-functioning right groin area.  I tried to go out on Monday to run a few miles after my Sunday crash and was completely unsuccessful.  I got 2 miles of a walk jog in, stopped, then walked over to my car and thought it might be worse than I thought.  I am still sore, but it seems to be getting better.  As long as it gets a bit better week to week, I will be fine.  Running milage was way down, but this was planned.

In place of some runs, I threw in some extra work on the bike and had a rather high milage week with that.  This was the second time that I have hit a training stress score @ or above 700 ever.



I have five weeks (as of the 29th of June) until IM Boulder, then eight till IM Louisville.

My plan is to:
- Have a pretty high volume build over the next three weeks - Try not to get hurt
- Have a two week gradual taper for Boulder
- Race Ironman Boulder
- recover for a week and add just carry over as much fitness as I can to Louisville.

I did the 3 week turnaround two years ago (Kona/Florida) and Florida ended up being the fastest and best race of my life.  I hope that it can work again - I have some high hopes for IM Louisville.  Kona is just going to be what it will be this year - we will see what happens with the next two races and go from there.


In Life:  Pretty low key/uneventful (but good) week.  Beth is finally on her summer break.  Over the past few years, she has been working on a contract that gives her about a month off every summer - I can't wait for her to have the whole summer off next year with her new job.

Aiden continued his baseball/teeball practices with the YMCA mini sliders on Thursday, then I was going to race Loveland Lake to Lake on Saturday.  That didn't happen.



Swim: 2.7k yards
Bike: 251 miles/700 TSS
Run: 26.4 miles 

They got their shirts/jerseys - Dude man is #12

Mom with Aiden

Short on pictures from the past week.  Yeah sure, here is my car and bike.

Naked slip and slide with cousin Lyla