Thursday, July 17, 2014

Ironman Training Weeks 17-18

Since I had so many race recaps and an Ironwoman Wednesday post to write, this post is a little bit late! And, it brings us even closer to race day. We are now only 38 days away from Ironman Louisville. How is that even possible? When we started training it was still snowing outside!

Week 17

Totals - Swim: 4.66 miles, Bike: 145 miles, Run: 32.1 miles   

Monday - Off
Tuesday - 4,000 yard swim
Wednesday - 25.01 mile bike, 5.1 mile run (brick)
Thursday - 5 mile run
Friday - 2.39 mile OWS, 19.66 mile bike
Saturday - 20 mile run
Sunday - 100.33 mile bike, 2 mile run (brick)

Going into this week, I knew it was going to be our biggest mileage week of the training cycle. When I made our training plan, it just so happened that our longest run and our first century ride fell on the holiday weekend. In a way it was nice since we both had July 4th off, but we also couldn't enjoy holiday festivities as much as we would have liked (but training is our number one priority right now).

The beginning of the week was HOT. There was a heat index advisory warning for Tuesday and the wind was pretty ridiculous so we opted to swim instead of doing our brick (Also, our friend, Blake, invited us to watch some of the USA soccer match so it all worked out in the end). Some people may think this was a bad idea since we could have simulated race day conditions, but we have had plenty of hot (and windy) days. Including the day we actually did our brick.

The ride for the brick didn't go that well for me. I felt tired and someone had spilled some nasty stuff on the road that smelled HORRIBLE (it was a struggle for me not to throw up). I got through it, but then I didn't think I was going to be able to run very fast so I told Mike to go in the opposite direction of me. Ha, I ended up running 8:18 pace for the 5 miles (and Mike was about the same pace for his run).

The holiday weekend was FULL of miles and tough workouts. On July 4th, Mike and I drove to Canandaigua so that we could get in our first (of two) 2.4 mile open water swims. The air temperature was a bit chilly but the water temperature was perfect. We did wear our wetsuits (we won't next time since we won't be for our race) and I swam it in 1:04:31. Mike was right above an hour. After, we rode about 20 miles which didn't go well for me. It was windy and there was a lot of traffic, but I got through it.

 We also took this boy for a walk on the trails

The rest of the weekend went really well. We ran our first (and probably only) 20 mile run of this training cycle. We went out to the Auburn and Lehigh Valley trails (gravel paths) for an out and back run. I told Mike that we had to slow it down (compared to the horrible 18 mile run the weekend before) and we kept right on track. Mike was able to refill his water at the turn around point, which was also nice. I finally got a new fuel belt and other than some annoyances it worked out well. I even used some PowerBar Perform sports drink during the run.

 The three of us after the run

Our friend, Rob, had said he might join us for some of our run but after awhile I had given up on seeing him. Then when we had about four miles left, there he was! Mike and I finished out a really strong run. Since I'm still so impressed with our paces here are all of the splits: 9:55, 9:38, 9:39, 9:39, 9:36, 9:42, 9:42, 9:40, 9:33, 9:36, 10:27 (waiting for Mike to refill his water), 9:41, 9:31, 9:27, 9:33, 9:41, 9:36, 9:37, 9:43, 9:22. This was our strongest 20 mile run ever!

On Sunday we continued our tough weekend with our first century ride. We made a route with two 50-ish mile loops so that we could refill our water and sports drink at the halfway point. The first 50 mile loop went really well, you couldn't notice the wind that much, and I was averaging above 16mph. Unfortunately, the second 50 mile loop was a bit tough, particularly the final 30 miles. We had to contend with a bunch of headwind, it sucked! I was mentally defeated for a bit, but I pushed through. We also saw one of our friends, Steven, out on a training run. The ride took me 6 hours and 23 minutes for an average of 15.7mph. Not too bad!

 After a 102 mile day!

I wasn't feeling great right after but we had a 2 mile run immediately following our ride, and we both knew we would feel guilty if we didn't do it. So off we went in the heat and we average 8:24 pace.

I'm so proud of how we did this week and it definitely gave me the confidence I needed to finish out the rest of training!

Week 18

Totals - Swim: 1.84 miles, Bike: 46.7 miles, Run: 24.65 miles

Monday - Off
Tuesday - 5 mile run
Wednesday - 30.45 mile bike
Thursday - 7.15 mile run, 2,200 meter swim
Friday - Off
Saturday - 750 meter swim, 16.25 mile bike, 3.2 mile run (Mini-Mussel Triathlon)
Sunday - 15K run (Boilermaker)

This week turned into a bit of a cutback week. Even though we only dropped one of our workouts this was our first week hitting below 100 total miles since April! Considering we raced twice this week, I think it was justified.

 With Sarah and Mark before our wave start

We took it a bit easy during the week because of our races. We ran with our friend Greg (who raced his first 70.3 on Sunday and did amazing!) during our 7 mile run on Thursday. We ran through Genesee Valley Park because we wanted to try out the outdoor 50 meter pool in the park after our run.

While looking at the pool, we could tell that it wasn't 50 meters. We have both swum in Olympic distance pools enough to know that the pool (that had a bulkhead put in so that the length of the pool wasn't going from one wall to the other) was a bit short. Also, when we asked the lifeguards and pool manager what the distance of the pool was, we got some conflicting responses. Some said 50 meters and others said 50 yards.

Mike tried to use his watch, and went with 40 meters for the distance, but it didn't work. So, we went with 50 meters for the distance since that's what it is supposed to be (but we know it wasn't set up for Olympic distance). We were supposed to do a 4,000 yard swim but because the pool distance was weird we cut our swim short and did 2,200 meters (which is 2,406 yards). Who knows how far we really swam?!

We took an off day on Friday so we could go pick up our packets for our triathlon on Saturday. Then the rest of the weekend was spent kicking ass at the Mini-Mussel on Saturday and running the Boilermaker 15K on Sunday.

 Mike is in the front with the bent arm and I'm a little behind with the straight arm

I always appreciate a good floating photo

I had penciled in a 50 mile ride on Sunday after the race and we were planning on riding when we got home, but it was pouring! By the time the weather had cleared up it was too late to attempt a 50 mile ride, so we just scrapped it completely. We did up our planned 50 mile ride for this weekend to 70 miles to make up for taking a bit of a cutback week.

All in all these past two weeks went really well! Bring on the last 5.5 weeks of training!


  1. Awesome job! Good luck on your upcoming race!

  2. Watching and reading about your training is amazing. You and Mike are so determined and will definitely rock the Ironman/Ironwoman.

    I nominated you for a very inspiring blogger....

  3. What a fantastic week! Can't believe how quickly your IM is approaching!

  4. Amazing. I am always in awe of how much time Iron Men put into training.

  5. Not sure if my previous comment worked or not! It said something like this...

    Although I may not be up to date on your blog, I am always stalking you on Facebook and I am so excited for your race! Your training is incredibly inspiring and I can't wait to see you and Mike kill it!