Monday, July 28, 2014

Ironman Training Weeks 19-20

Wow, these were two crazy weeks! We are now 27, yes TWENTY-SEVEN, days away from our first Ironman. It's actually still hard to believe, hasn't quite hit me that we will be embarking on a 140.6 mile journey in less than 4 weeks.

We have one more week of somewhat big miles, but slowly starting to taper, and then bring on the actual taper!

Week 19

 Totals - Swim: 2.27 miles, Bike: 132.99 miles, Run: 29.01 miles

Monday - Off
Tuesday - 12.51 mile bike, 2.5 mile run, 12.5 mile bike, 2.5 mile run (brick)
Wednesday - 4,000 yard swim
Thursday - 27.5 mile bike
Friday - 6.01 mile run
Saturday - 18 mile run
Sunday - 80.48 mile bike

After our double race weekend at the Mini Mussel and the Boilermaker 15K, I wasn't sure how the beginning of the week would go. Luckily, Mondays are always our off day (I really look forward to Mondays!).

Tuesdays, until race day, are a brick day. Since we will do about 6-7 weeks straight of bricks I wanted to change it up a little bit and after seeing Gabi's double brick, I decided I wanted to do the same thing. Mike and I did a 12.5 mile bike/2.5 mile run/12.5 mile bike/2.5 mile run brick. Other than some wind it went really well! We both got faster on the second bike and run (I did 16.3 mph, 8:06 pace, 16.4 mph, 7:55 pace).

We only swam once this week, it is really hard to fit in swimming on the weekends, but it was a good workout. We also rode 27.5 miles with our friend Greg, which was a really fun ride! The route Greg picked was called "Rolly Polly" and definitely was rolly! Lots of rolling hills out on roads we normally don't ride on. I love our rides with Greg!

We switched our Thursday and Friday workouts because we were going to a surprise birthday party for our friend, Beth. I ran before work and other than maybe being a little bit too fast it went well. Mike had to run after work.

As usual, our weekend was full of long miles with friends. Mike and I had an 18 mile run on the schedule for Saturday and I re-routed a 20 mile run that we have done twice. We started at a local elementary school and ran on a rail trail for about a mile before hitting some roads for 5 miles. We met our friend Blake at Genesee Valley Park so he could run the last 12 miles with us. Once in the park we ran along the canal path for about 7 miles. We really picked up the pace with Blake, but we all felt good. After refilling some water we ran along some more roads and then picked up the rail trail again for the last 2-3 miles before ending at the school.

 Why are all of my people so tall?

Such a great run! I felt so good the entire time and the miles flew by! It's amazing to me that 9:30ish pace is now our long run pace (and since I'm so impressed again here are the splits: 9:46, 9:37, 9:34, 9:37, 9:36, 9:32, 9:47, 9:33, 9:29, 9:18, 9:16, 9:28, 9:24, 9:34, 9:35, 9:26, 9:16, 9:30). After we met up with our friend, Rob, who did amazing at a trail half marathon (he got about a 50 minute PR - craziness!) and ate more than our body weight in food.

Sunday we met up with Greg for an EXTREMELY hilly ride. We started out in Avon and then took some roads down to the east side of Canadice Lake. Then we were faced with the worst hill we have experienced ever. It wasn't very steep but it was really long. The worst part of it was probably 1.5 miles long.

 These alpacas wanted to run with us!

The end of the ride still had hills but we also had some pretty sweet downhills (my fastest instantaneous speed was 40mph). We rode up the east side of Honeoye Lake, before heading back over to Avon. We finished out the ride with 80.5 miles, not bad since we had only planned 50 miles (and then increased it to 70 miles because of missing a 50 miler the week before). Oh, and the ride had 4,500 feet of elevation gain.

Other than missing one swim workout, this was a pretty solid week!

Week 20

Totals - Swim: 3.97 miles, Bike: 160.9 miles, Run: 31 miles 

Monday - Off
Tuesday - 24.73 mile bike, 5 mile run (brick)
Wednesday - 4,000 yard swim
Thursday - 32.73 mile bike
Friday - 6 mile run, 3,000 yard swim
Saturday - 20 mile run
Sunday - 103.44 mile bike

What. A. Week. 

The beginning of the week was relatively normal. I was looking forward to being done with work for another month (my last day was Thursday) and we started off with another brick workout. The ride was pretty standard (16.2mph) but the run was fast. Mike stayed with me the entire time and we hit 8:15 average pace for 5 miles. Not too bad considering it was pretty hot out!

We made sure to get in both of our swim workouts this week. We both hit the pool on Wednesday and swam the 4,000 yards straight. On Friday, Mike actually went to an open water swim workout (I didn't want to wake up that early on my first day of not working) and swam 1.2 miles. I went to the pool in the afternoon and swam 3,000 yards straight. 

The weekend was really busy. In addition to swimming, we both ran 6 miles on Friday (I ran in the morning, Mike ran after work). Then we went to a Rochester Red Wings baseball game (Triple-A) with our friend, Rob. The Red Wings won, which was cool, but it made for a later than normal night for us (we went to bed a little after 11pm). 

Saturday morning we went to Henpeck Park which is along the canal path for a double out and back run. We originally had 16 miles planned with a "or 20?" in the notes of our training plan. After our great 20 and 18 mile runs, Mike and I decided we wanted to attempt another 20 miler. 

Rob met us for the first out and back and it went pretty smoothly. I could tell my legs were a little bit more taxed than previous runs (which makes sense since we have put in A LOT of mileage). At the halfway point Rob and Blake did a "relay handoff" and Blake took over for the second out and back. Unfortunately, around 13 miles into the run Mike said he had to walk. I slowed down for a second, feeling conflicted about what to do, and Mike said it was alright and that he would turn around at 13.5 miles.

Blake stayed with me, which I really appreciate, and while I may not have been very talkative it helped take my mind off of what I was doing. Around 18 miles, I did have to walk for about a minute or so. Even though I was getting tired I made sure that I didn't walk the rest of the 1.7 miles back to the car. 

 Amazing splits again:
9:37, 9:27, 9:20, 9:32, 9:32, 9:31, 9:32, 9:30, 9:35, 9:28, 9:24, 9:29, 9:33, 9:10, 9:26, 9:28, 9:25, 9:40, 10:38, 9:31

I am so glad that we did another long run (Mike ended up doing 18 miles) because it was more miles and TOF (time on feet) in the bank.  

The really busy weekend continued for us and after a few hours at home, we (me, Mike and Rob) went to a concert all afternoon/evening in Buffalo. It was AMAZING!! We saw six bands, Semi Precious Weapons, Bear Hands, Bleachers, Big Data, Kongos and Cage the Elephant. The Crystal Method also played in between a few of the sets. 

Unfortunately, that meant we were on our feet a lot and we didn't get home until after midnight. Mike and I didn't set an alarm and woke up around 9am. We quickly got ready and made our way out to Webster for our second, and final, century ride. 

The route took us through Webster along the lake and then some side roads in Sodus. We had to detour because of some loose stone/fresh oil roads but then we were able to continue out to Fair Haven Beach State Park. We were able to refill our water bottles before we made our way back. It was pretty hot out, with no clouds in the sky, so as usual miles 70-90 were rough for me. I tried to push negative thoughts out of my head, but the headwind and heat were getting to me. 

Because of re-routing a little bit, we ended up with over 103 miles. 

 Downside of riding sockless... even weirder tanlines

I am really proud of how we handled the weekend, considering we had lots of other plans. It was fun, worth it even, to do some things other than train. But, it definitely made for a tougher than normal weekend of training. I'm looking forward to some more relaxed weekends coming up! 

5 comments:

  1. LOL I love the tan lines, definitely haven't seen those before!

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    1. Haha, it's because we don't wear socks and our bike shoes are triathlon-specific so they have some open areas on top... and we always forget to put sunscreen there!

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  2. The tan lines! Love 'em! In all seriousness, though, congrats on another week of solid training.

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  3. You guys are killing it! Cannot believe how fast the big day is approaching.

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  4. Ha. Those are the craziest tan lines. Too funny.

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