It's 18 in My Book

Today the plan was to run 18 miles. A very long run after the week of workouts I've had, but it is what my Hal Higdon marathon training plan called for. So with a recovery day tomorrow in sight, only one workout away, I was ready to do it.

This morning, however, I woke up to a phone call from work. They needed coverage for a sick call, so I agreed to work a four-hour shift, thinking I would still have plenty of time for a long afternoon run.

As the day went on, however, and a freakish, record-setting number of pharmacists called in sick, I was talked in to working eight hours, instead of just four.

So when I got home it was already 6pm. The sun was fairly low in the sky, and the weather was cooling off, but I put on my running gear and got out the door by 6:30pm. Due to some flooding, the 13 mile out and back that Zack and I have established got cut a bit short (~12 miles). When I got back to my house I tried not to look at it as I ran by, not wanting to be tempted to quit. My lungs felt great still, but my legs and knees were in a world of hurt. After stopping for a minute to stretch after I passed the house, in darkness now, the sun having set a half hour prior and the temperature dropping, I made my way to the gym and back (~4 miles), did a mile loop and, worried about my left hamstring, that had been bugging me for about the last 5 miles or so, I called it a day.

So did I technically run 18 miles? No. But I'm counting the eight-hour shift I worked just prior to the run as the 18th mile.

So 12 + 4 + 1 + "1" = 18 miles.

At least in my book.

WORKOUT

• 3/30 18 mile run
  

Things are Never as Bad as They Seem

Mandy really wanted to swim today, so I agreed to go with her and see how it went. I brought a change of running clothes along in case the twinge in my arm was something worse than I thought. I did a slow warm-up, then a relaxed long main set, and... no problems. My shoulders and arms are definitely feeling some fatigue, but without pushing too hard, like during the speed portions of the Fartleks, the twinge didn't happen. Won't need to swim again for a few days, so my arms can have some much needed recovery time.

While I was familiar with the type of workout in relation to running, swimming Fartleks are new to me. A Fartlek workout involves changing your pace faster and slower at predetermined intervals during a run or swim (or bike, for that matter). There are two different types of Fartlek workouts I will be doing.

For the first type, during each interval I will swim a certain distance at a moderate pace, then switch to a fast pace, then back to a moderate pace, then finish at a fast pace. For example: 50 yards at a moderate pace, 25 yards at a fast pace, 50 yards at a moderate pace, 25 yards at a fast pace.

In the second type, I will gradually increase my pace over a certain distance until I near my maximum speed, then slowly decrease back to the moderate starting pace, repeat, repeat. For example: 50 yards building speed, 25 yards slowing, 50 yards building speed, 25 yards slowing.

I don't have a lot of gears yet when I swim, so to try and exaggerate the differences in pace, I think I was pushing too hard at my "maximum" speed during yesterday's workout, which may have been the reason for the twinge I felt in my bicep.

Now I know, and the learning process continues.

WORKOUT

• 3/29 Swim: 250 warm-up, 1500 freestyle, 250 cool-down; 17 mile spin
  

Why I Will Never Miss a Workout Again

I am very close to being caught up. One more extra workout, either tomorrow or the next day, and I'm there.

It's too much though.

I was supposed to do six Fartleks, rather than just five, but felt a twinge in my left bicep. It recurred, then hit once fairly strongly and I stopped the fifth interval short by about 50 yards. Only did a 50 yard cool-down. Hopefully it's nothing more than just a mild strain. I think I stopped before anything serious happened, and it should be fine, but I probably won't test it again until after a few days rest.

With running being what I consider to be my strongest discipline, I can handle (knock on wood!) the extra mileage there. With swimming, however, I need to be careful not to push it too hard too early. I definitely feel my form has improved a lot, and I'm definitely more efficient. Now it's a matter of building the muscles to allow myself to maintain that form over longer distances and at faster speeds.

If anything, this week will make future weeks not seem so difficult!

WORKOUT

• 3/29 7 mile run; Swim: 350 warm-up, 250 w/Techpaddles, 5 x 150 Fartleks, 50 frontkicking (arms out front), 50 frontkicking (arms at sides), 150 kickboard, 50 cool-down; 21 mile spin
  

One Week in the Books, and Only a Bit of Chafing to Show for It

My new workout program is in full swing, and seems to be monopolizing my blogging time. So... time to catch up. Again.

Ironman season began officially for me on 3/18, and the first week went very well. I completed all of the workouts, except for the swim on the last day, 3/23. Why? For one thing, in place of the running workouts prescribed by the program, I am substituting the Hal Higdon marathon training program (in preparation for the Rockford Marathon), so am running higher mileage than what the plan would have me doing. After 17 miles of running on day six of that first week, I'm not sure I had a swim left in me that evening. However, being that it was my "on" week at work, I didn't really have a choice in the matter. There are no pools open at 0030 when I get off of work at night. At least to my knowledge. I am planning to add the missed swim workouts from my "on" weeks to my "off" week regimen, but didn't make this easy for myself going in to week two.

After starting week two off by completing the missed swim, I went to the local Pub Quiz, did some drinking and really was in no condition to get a spin in afterwards. So that was one missed workout. The next day I wasn't feeling the greatest either, and ended up taking another full day off. So make that three missed workouts.

As you can see, I have dug myself a hole in, this, week two. I am trying to climb back out of it, though... did three workouts today! However, I'm not sure if this is even a good idea. I should probably let the missed workouts go, not open myself up to injuries of over-exertion, but I hate missing workouts this early in the program, especially when these were primarily due to laziness. It will be an uphill battle, but if my body can take it, I plan to make up for the three missed workouts.

On the upside, I learned a good lesson in week one: if you can't find your bike shorts before going for a long ride... look harder! Faced with a late night long ride (on my spin bike), and unable to find a pair of bike shorts, I decided to just wear a pair of cotton boxers. Bad idea. I made it through the mind-numbing 2.5 hours of spinning, but the next day my butt was on fire! Chafing like I've never experienced before. Ever. It has gotten better quickly, but... lesson learned.

Tonight I feel like I've got a couple tweaked muscles, but I'll see how they feel in the morning, and if possible, will go for another three-fer.

WORKOUTS

• 3/15 9 mile run
  
• 3/16 26 mile bike
• 3/17 day off (recovery)
• 3/18 Swim: 350 warm-up, 250 w/Techpaddles, 7 x 100 freestyle, 50 frontkicking (arms at sides), 50 frontkicking (arms out front), 150 kickboard, 350 cool-down; 25 mile spin w/7 x 20sec power intervals
• 3/19 8 mile run, 2 x 20 second strides
• 3/20 Brick: 18 mile spin, 4 mile run
• 3/21 Swim: 350 warm-up, 250 w/Techpaddles, 5 x 150 Fartleks, 50 frontkicking (arms out front), 50 frontkicking (arms at sides), 150 kickboard, 350 cool-down; 40 mile spin
• 3/22 4 mile run, 18 mile spin
• 3/23 17 mile run
• 3/24 day off (recovery)
• 3/25 Swim: 250 warm-up, 1500 freestyle, 250 cool-down
• 3/26 day off (lazy)
• 3/27 24 mile spin, 5 mile run, Swim: 250 warm-up, 250 w/Techpaddles, 5 x 100 freestyle, 50 frontkicking (arms out front), 50 frontkicking (arms at sides), 100 freestyle w/pull buoy, 100 cool-down
  

Time to Get it "On" (Almost)

Great swim today. Took a break from the drills and sets and got in my best longer swim of the season. Went 1500 yards fairly comfortably. Pretty worn out afterwards, but it is a much better feeling than being worn out after a run. With running, you're not only fatigued, but your knees and feet feel pounded on too. After a brief nap, I feel great.

The "on" season is about to officially begin for me. I sat down with a calendar last night and made a rough outline of my training plan. It is a 24 week plan I will be following, and because I will be gone for two weeks late in the summer, I will start 26 weeks before the main event, Ironman Wisconsin.

This 26 week training period will begin... Monday! No more skipping workouts on the basis that it's the off-season. Time to get serious.

My training, if I can stick to it, will be much more aggressive than last year. Having a little better grasp of the fundamentals of each discipline, I feel better prepared to focus on speed. The fear of being able to simply finish is gone. Rather than training to ensure that I am able to swim 2.4 miles, I will focus more on how quickly I can swim 2.4 miles (and there is a lot of room for improvement!). The same goes for 112 miles on the bike.

This will mean many days with two workouts. A stronger focus on drills and speed sets for the swim, and the inclusion of interval work on the bike.

Will my body be able to handle this? I think so. If not, it's always best to set your goals high. I'm at such a better starting point than last year that I know if I miss some workouts, it won't be the end of the world.

The swim is still my weakest event (though also the one with the most room for improvement!), but the bike is the most intimidating to me. This is not a change from last year... which is strange for the following reason.

Going into Louisville, I had convinced myself that if I could just get through the bike, the run would be no problem. Running is my strongest leg, and I'd done a marathon before. Everyone I talked to, however, said the run was far and away the hardest part. And... they were right. The bike is long and grueling, but the run was just an incredible mental challenge. I remember having changed my opinion after the race, that the run was the worst of it, beyond a doubt. So it's strange that, here I am, again, harboring a foolish confidence toward the run, and a nagging fear of the bike.

Wisconsin is six months away though, and I'm sure my thoughts on the matter will change a thousand times between now and then.

Time to get after it.

WORKOUT

• 3/14 Swim: 100 warm-up, 150 w/Techpaddles, 1500 freestyle, 150 w/Techpaddles, 100 cool-down
  

Cats(ing)up... Ketching Up... Terrible Joke Either Way

Getting lazy with the blog. Highlights of the past 10 days:

The seven mile run last Wednesday was the most difficult run I've had this season. The strange thing is that it was also one of the slowest. Just wasn't feeling it. My mile pace had slowed by over 30 seconds by the end, and I'd retreated from an incline of one to zero. Felt like stopping after four, then five, then six miles, but each time convinced myself to keep going and finish. Probably helped my mental toughness more than my physical fitness, but kept me on schedule with the Hal Higdon marathon training regimen I've been following.

I've begrudgingly gotten on the spin bike twice during the ten day span. Just can't get over this mental block. I think once it warms up, and the basement goes from being an ice box to refreshingly cool, I'll be more inspired to go downstairs and use it. Of course, by then I'll probably want to be riding outside anyway. Oh well. Every workout I get in is more than I did on the bike last winter, so I can't be too discouraged. I've started using the I-Pod while I spin, too, which for some reason is more entertaining to me than watching a movie. I'll get myself motivated yet!

Only swam once, but am going to start swimming at least twice a week, no exceptions. I'm finally starting to gain a little speed, so I'm excited to keep at it. I'm also becoming more adept at using the Techpaddles, which hopefully, and in theory, should mean my form is getting better. Just have to keep at it.

Zack and I had a great 15 mile run this past Monday. A portion of the path had flooded, so we were forced to make up our own route through some side streets for awhile. Not a problem, however, as Zack has a power meter that is also able to record distance. No matter where we run, we know how far we've gone. A nice luxury to have. I was tired of my four or five loops from last year that I would repeat in various combinations to achieve my prescribed run distances. This change of scenery is great.

Missed a run workout this week. I've been pushing the pace a little more on my smaller runs, trying to build some speed. It's there if I want it, but the miles are, obviously, a lot harder when I do so. I'm finding it is a lot easier to get yourself back to the gym for a nice, moderate effort jog than for a punishing, pace-pushing lactate fest. But with effort comes results.

I think that catches me up. Enough said.

WORKOUTS

• 3/4 7 mile run
• 3/5 4 mile run
• 3/6 10 mile spin
• 3/7 swim: 300 warm-up, 200 w/Techpaddles, 4 x 100 freestyle, 50 front-kicking (hands out front), 50 sidekicking, 50 frontkicking (hands at sides), 200 w/Techpaddles and pull buoy, 300 cool-down
• 3/8 day off (recovery)
• 3/9 15 mile run
• 3/10 day off (recovery)
• 3/11 20 mile spin
• 3/12 6 mile run
• 3/13 4 mile run
  

Day On, Day Off... Day On, Day Off..

After recovering for a day from the big run on Friday, got in a good swim on Sunday. Monday morning, however, I awoke stuffed up and with a sore throat. I thought about dragging myself to the gym most of the day, but couldn't seem to muster the energy, so took another day off. Probably for the best though.

Today I decided to do a little extra to compensate for the missed day, so I did a run/swim brick workout. After running four hard miles, I went straight to the pool and had a really great swim. Despite having just run, my three sets of 100 freestyle were faster than they've ever been. 1:52, 1:56, and 2:01. I don't do kickturns, so this is fast for me. During the workout on Sunday, for example, my times were 1:58, 2:00, 2:07, 2:02. Feel great now, though am hoping I'm not burnt out for my eight mile run tomorrow.

WORKOUTS

• 2/28 day off (recovery)
  
• 3/1 swim: 300 warm-up, 200 w/Techpaddle, 4 x 100 freestyle, 75 frontkicking (hands at sides), 50 sidekicking, 75 frontkicking (hands out front), 150 w/Techpaddles and pull buoy, 50 stroke count drill, 300 cool-down
  
• 3/2 day off (getting over a cold)
• 3/3 4 mile run; swim: 200 warm-up, 150 w/Techpaddles, 3 x 100 freestyle, 50 sidekicking, 50 frontkicking (hands out front), 50 frontkicking (hands at sides), 150 w/Techpaddles and pull buoy, 200 cool-down