6/30 Workouts

I was up again at 4:00 AM... I rode 45.5 miles to work and ran 4.2 miles off the bike. For the run I ran 2 miles & walked .1 times 2. I am trying to reprogram my body to do the run/walk thing as I KNOW I cannot run the full 52.4 without walking some. My long runs taught me that I get too stiff between mile 25 and 29 if I do not walk a little. I would hate to have my knees getting stiff with 25 miles to go... OUCH.

I swam again at lunch (3200 yards --- yes, short course). It was fun as I got to swim with some of my buds at the Myers Park pool.

6/29 Lunch swim

Felt good in the water today. I swam 3000 meters straight (yes, it was boring... but necessary).

6/29 AM Workout

Back to the old schedule of getting up early and commuting to work. I rode 44.5 miles this morning followed by a 4.2 mile run.

6/28 Workouts

Swam 2500 meters and did a core routine workout.

6/21-6/27 Week Summary

Swim: 10280 yards
Cycling: 221.75 miles
Run: 42.50 miles
Core Workouts: 2

All and all a light week with 1 long swim (5800 meters), 1 long bike date (150 miles), and 1 long run day (32 miles).

6/25 & 6/26 workouts

I rode 150 miles. 40 miles were outside from 5:00 AM - 7:00 AM, 70 miles in the trainer from 1:00 - 4:15 PM, and 40 from 7:00-8:50 PM. All and all it was a good day. My energy was low in the AM, but after a small nap I was able to put together some solid efforts in the latter 2 bike sessions.

Yesterday I attended a swim meet for the kids. The meet lasted from 8:00 AM - 3:30 PM. It was outdoors with the heat reaching 102 degrees. I did everything I could to stay hydrated in hopes of getting in my long run.

My run started at 6:30 PM. My target was 8 loops of a 4.15 mile loop. The first 3 loops went well. I was very relaxed and feeling good. I stopped at the half way mark of each of the first 3 loops to stretch a little (1-2 min breaks). I started to get greedy and ran loops 4-7 without the mid point stretch. This worked well until the second half of if the 7th loop. My knees started to get stiff and I started to struggle. I did not end up completing the 8th loop. My knees were really stiff and I could no longer move along comfortably. The run ended up being 32 miles. It is my longest run yet and I learned a lot...

-I wanted to experience running while tired... Accomplished. After being out in the sun all day and riding 150 miles the day before I definitely started the run tired.
-I wanted to experience running during an hour I would normally be sleeping... Accomplished. I did not finish the run until after 11:00 PM. It was a lot harder mentally to push past the body being tired and the mind telling me that I should be sleeping.
-I learned to respect the distance. Right now my race strategy is to run 1.8-1.9 miles of each 2 mile run loop and walk up the hill conserving energy and taking a little time to stretch during that small walk break.

6/24 - Swim

3600 meter swim today during lunch. It felt bad... My shoulders were still tired from the 5800 on Tuesday. This is the only planned workout for today as tomorrow is supposed to be the big day when I try to get in 150-175 miles of cycling.

6/23 - PM Ride

It was hot... I rode by a sign showing the temp at 102. I only rode for 1:15, but it was enough to dehydrate me.

The hot weather will not be a factor for my rides much longer as the local bike shop (Higher Ground) received my new bike frame yesterday. They had it mostly assembled today and said it would be finished tomorrow.

6/23 - Lunch Run

I ended up running 7 miles during lunch today. It was pretty darn hot (92 + humidity = roughly 98 degrees) with no wind. The pace was comfortable as I did not want to get spent (or dehydrated) during the run since I am planning on riding after work today.

6/22 - Workouts

It is amazing what a day off will do (plus sleeping until 6:15 AM two days in a row)...

At lunch I swam 5800 meters. I did a 4000 meter swim + 15x100 meters as 3x(4x100 meters @ 1:30 followed by a 100 @ 2:00) + cool down. I felt soooo much better than last Friday when I could not motivate myself to swim....

After dinner I did a brick (40 mile bike followed by a 3.5 mile run). I felt great... My run was much improved compared to the past couple weeks.

6/21 - DAY OFF

Today was a complete off day... It rained during lunch so I was not able to swim. If the weather cooperates I plan to swim and bike tomorrow.

Training Check Point

Having never attempted a double iron triathlon before I must admit that I am not sure what race day will bring.

The swim: Coming from a swimming background and with the swim being wetsuit legal I am pretty confident that building up to 6000 meters for my peak swim workout will be enough for me to complete the swim leg comfortably. So far my peak workout is 5500 meters averaging just under 1:30/100 meters pace. Right now I would estimate my swim to be right around 2 hours (give or take 5 minutes for hydration breaks and such).

The bike: The bike course is a little under 2.5 miles which requires a U turn at each end. I am told that there is a "little" hill in the middle of the course... Right now I cannot imagine doing 224 miles on such a small course. Heck, right now I cannot imagine doing that many U turns. I am sure the bike handling skills will diminish quickly as the ride progresses. So far I am finding it challenging to ride long enough to get comfortable with the bike distance. Our weather has been getting into the 90s prior to 11:00 AM most days so even though I have been starting my long rides prior to 4:00 AM I am not able to get in the miles necessary before the heat become a factor. I would continue the ride indoors once it warmed up outside, but I currently do not have that option until my new bike frame arrives as the commuter will not fit in the trainer. :( To be comfortable with the bike leg I feel I need to get in a couple 150-175 mile rides...

The run: All I can say is ouch. Dialing back the running has been hard. My legs want to run at 7:00/mile or better as that is what I was doing for my 20+ mile runs in the spring. I completed 3 long runs during the past 3 weekends and have quickly learned to be patient. 52.4 miles is a long way. In fact, I cannot see myself running more than 40 miles for my long run prior to race day. I KNOW the run will hurt. I am mentally ready for my knees to ache, calves to cramp, and quads to give out. In order to get in runs of this distance I have been starting between 3:00-4:00 AM. This is probably a good thing because I have learned that riding and running in the dark is a lot harder than during daylight. It is much harder to push oneself in the dark... The run course is approximately 2 miles and has one pretty good hill at one of the turn arounds. I am sure I will be walking up the hill quite a bit to conserve energy....

Nutrition: I am pretty comfortable with my nutrition plan. I have been able to complete my rides and runs without any GI distress and with relatively good energy. I have been checking my weight pre and post workout so I can determine if my hydration is sufficient or not.

Duration: I am not quite sure how to simulate a 20+ hour race. If the race unfolds as I want it to, I would be done swimming between 9:00-9:15AM. The bike would take 11:45-12:15 hours. That would put me finishing the bike around 9:00 PM. That means I will be finishing the ride in the dark. The run is going to take me 8:00 hours (at least). That has me running 8 hours in the dark... I am told that there are not lights on the course and that each participant is expected to have their own lights... Add all that together plus transitions and misc and you have a 22+ hour race.

6/14-6/20 Workout Totals

Swim: 12221 yards
Cycling: 271.1 miles
Run: 47.5 miles
Core Workouts: 3

6/20 - Workout

Ran 30 miles this morning. I did 24.5 on my own and then ran the last 5.5 with the kids.

6/19 - Workout

I was out the door at 4:45 AM in hopes of beating the heat and getting in a 140+ mile ride, but a flat tire delayed things a bit and the heat came on early today. I ended up getting in a 120 mile ride. The rest of the day is going to be focused on family and hydrating.

6/18 - PM Workout

Swam another 2050 while the kids were at practice.

6/18 - Lunch Workout

Today I did an easy 1800 meters over lunch. I was feeling the the lack of sleep from the night before. I am planning on possibly trying to swim later today when I take the kids to practice.

6/17 - PM Workout

I ran 10.5 this evening at IM pace. The knees are still not 100%, but they are coming around and the times are falling back in line... My daughter made me a cheer to help motivate me...

Go! Dad, Go! Keep on going! Whoo, Whoo! Come on I saw you frowned! Just a few more circles, round! Go! Dad! Go! Dad! G-o, D-a-d! G-o D-a-d! Whoo! Whoo! Come on Daddy you know its easy for you and me! Click! Click! you! and me! click! click! you and me! y-o-u a-n-d m-e! repeat! click! click! whoo! whoo! click! click! whoo! whoo! GO, DAD! click! click! whoo! whoo!

Can you make it? Yes I know! So... So So run your toe, all the way to Mexico! while your there run if you dare! for all I care! I love you Daddy! whoo! whoo! You can do it Daddy! Just you and me! whoo! whoo!

I had this motivating me during my bike and run. :) Definitely gets the blood flowing...

6/17 - AM Workout

I woke up at 2:15 AM this morning and could not fall back to sleep so I ended up riding 82 miles on the loop outside my house (roughly 4.85 miles/loop). It was nice b/c I had the road to myself for almost the whole ride.

6/16 - Lunch swim

I was able to get in a long swim today at lunch - 5500 meters. It is my new longest single swim workout since returning to swimming 6 years ago.

6/15 - PM Workout

I did not get to swim at lunch either (work meeting). I ended up running 7 miles this evening. It was the best I have felt since the accident. My knees are still not quite ready to push the pace, but they are getting there.

6/15 - AM Workout

As suspected, swim practice was cancelled yesterday evening so I did not get to do my second swim. This morning I was up bright and early (out the door by 4:20 AM). I was able to ride 65.5 miles before work. My usual route did not work out for me this morning as there were too many branches on the trail. I ended up heading directly into work and riding 32 loops of a 1+ mile long loop. Sounds boring, right. Well, it was! I need get used to it b/c the bike course at the double ironman is going to be a 2.5 mile stretch with U turns at either end. I will be doing that loop 45 times during the race.

6/14 Morning Swim

I woke up a little stiff this morning after yesterday's run so I decided to hit the pool for an easy 2000 meters. If the weather holds I will try to swim again this evening when I take the kids to swim practice.

6/7 - 6/13 Workout Totals

Swimming: 13998 yards
Cycling: 308 miles
Run: 33.85 miles
Core Workouts: 2

6/13 - Long Run

I ran 27.25 miles today. My knees hurt for the first hour. With only one run in this week I was determined to push past the pain and it was worth it... My knees loosened up about 70 minutes into the run. I started the run at 5:15 AM in hopes of running in cooler weather for part of the run, but it was already 80 degrees and 100% humidity :(. It was 90 degrees and 90 percent humidity by the end of the run (ouch).

6/12 - Long bike ride

Things did not go quite as planned... I set the alarm for 4:20 AM, but ended up waking up at 3:00 AM and could not fall back to sleep. I took the opportunity to eat a bigger breakfast than previously planned which probably helped during the ride. I ended up riding 37 miles prior to meeting Frank and Shannon at 7:00 AM. Prior to heading out with them I adjusted my cleat position and almost all the knee pain was gone. I wish I would have noticed sooner that the cleat position was off after the accident, but better late than never. I ended up riding 132 miles today and felt great. Time to spend time with the family and rest up for tomorrow's long run.

6/11 Thoughts

I just finished icing my knee and am getting ready to start my stretching routine once I get the kids in bed. My plan is to go to bed by 10:00 so I can rise and be out the door by 5:00 AM to start my long ride. If my knee holds I am planning to ride 6-7 hours tomorrow. The current plan is to meet up with Frank and Shannon around 7:00 AM and ride 85 miles with them. In a perfect world I will have at least 40 miles in by then and be able to pick up another 15 miles riding home from Southwood.

6/11 Workout

I slept in today (6:15 AM). I know it is silly to call 6:15 sleeping in, but it is what it is. Today was a swim only day. I got to the pool later than I wanted to and felt awful in the water. It was really tempting to quit the workout early, but after 2000 meters I started to loosen up and ended up making the whole 5200 meters I had planned on doing.

6/10 - Today's PM Workout

Rode 22 miles home from work. It was HOT. I ended up dehydrated and cramping even with drinking 40 ounces. I think the heat index was right around 96 degrees. I am very excited to have only a swim tomorrow. I noticed my cleat was off and adjusted it. I am sure that happened as a result of the accident.

6/10 - Today's Lunch Workout

The lunch hour came and the 90 degree heat was calling to me. I ended up running during the lunch hour - 6.6 miles. I was a little stiff at first after taking a few days off post the bike accident, but I loosened up as I went. I am really excited as I did not have any discomfort during the run. I am looking forward to getting in my long run this weekend...

6/10 Today's AM Workout

I was out the door by 4:30 AM so I rode 58 miles to work. My right knee is still not happy, but getting better. Debating trying to run at lunch instead of waiting until after I ride home today.

6/9 Today's PM Workout

I rode 23 miles home from work. I was able to stand up to climb with minimal pain. My left knee felt good enough for me to *think* I can try running tomorrow. My right knee felt better than the AM, but still tender.

6/9 Today's Lunch Workout

Lunch - 4000 meters in 59 minutes. I swam a 1600, pulled 1200, pulled with paddles for 900 and then did a 300 cool down.

6/9 Today's AM Workout

I woke up at 4:15 AM this morning and rode 50 miles on my way to work. My right knee was a little tender from the bike crash this weekend, but all and all it felt good.