Sunday, August 1, 2010

Off to a good start, block 1, and anouncement



So I spent last week out of town/recovering from Strawberry Fields. I scheduled the 2 days following Strawberry Fields just to be plain off. Then to officially begin the road to Silverman. I began with a recovery block. When I say block, I train 8/10 days. A 10 day work week, instead of 7. Per 10 days, I strive for 3 runs (one recovery, one long, and 1"quality"days), 2 bikes, 2 swims, 2 workouts (accessory muscle day/global muscle day, with core 3 days), and 1 brick (alternating between swim/bike and bike/run with 2 bike/runs per swim/bike). The other 2 days off. Then every 4th block will be a recovery block and prior to that a big block. Each big block progressively bigger finally culminating in a PR at Silverman.Usually I recap the weeks training on sunday and occasionally have a long post on sunday then a short one during the week. I am going to try to review the blocks instead of by week.

Block 1: Recovery/Colorado
Mon/tue-off.
Wed: Easy 1250 swim. No time just go and swim. What a crazy feeling it was to be the first swim after the ocean. Very still and predictable. Feels funny like after you get off the treadmill.
Thursday-Travel day to Breckenridge, CO.
Friday-Was supposed to run an easy 3 miles. Altitude sickness prevented that. I couldnt sleep much less run. Crazy Nausea, fatigue, headache, and inability to sleep. The lodge we stayed at was 12,600 feet. That is a 12,600 feet gain in 4 days (since I raced at the ocean). Problem? I think so.
Saturday-Ran 4 miles. Very slow, as my HR was waaaay out of control. Here are some pictures.


Sunday-Travel home and recover.
Monday-1500 m swim. 5 lap increments. 6:14, 6:43, 6:56, 6:53, 6:55, and 6:54. Avg 6:46, Total, 40:38. I wanted a slow-moderate paces long swim. Got it. Nice and somewhat even.
Tuesday-Softball and 4 mile run. A very hot and muggy night run after softball. Mistake, I need to do that in the morning. It is still over 100 degrees at 8 at night. Sweltering.
Wednesday- Meant to be a quality hill night on the bike but the bike fit took too long and I forgot my change of clothes bag at home. Good news I feel fit to my TT bike and I will sprinkle that bike in. I have not decided If I am going to use that bike for the race or not. Its shaky, I dont turn well in aero, and its very fast. Equation for lack of confidence. I need to strengthen to be able to command that bike.
Thursday-Long Run. 6 miles. 1:10 min. Super hot. It was 90 at 5:30 am. I need to get up earlier. Was about 20 min slow out the door and the heat got to me at the end.
Friday-Off

Beginning block 2 I am pumped to be starting to get bigger stuff in. My confidence is soaring at this time compared to last year. Now that I know I can go the distance and my conditioning has allowed me to do more than the race distances I am pumped to race this year. Dont hang on, RACE. I think that 1 hour PR is doable. Sub 7. Here are a few days of block 2.

Saturday-Long bike. 40-45 miles. Actually got 40 miles in just around 3 hours. Took some breaks, took some pictures with some new riding buddies. I cruised it. It is amazing my stronger I am than the last time I was out there by the lake. I did all bike course. Over half of it miles wise but did not include the sisters. I felt strong. The long climb out Lake Mead National Park wasnt even hard this time. Last year I could hardly ride it. I am looking forward to this. The header is taken on way on Sunday, sure makes it hard to ride with all that going on.
Sunday (today)-Rec run of 3-4 miles. 3 miles in 28 min. The fastest I have been able to run in weeks. It was overcast and not humid or hot per se. I mean 92 at 5:30 in the morning is still hot. Not overwhelming though. No walking. My new goal with EVERY run is going to be able answer the question: "Did I become a stronger runner today?" YES, Today I did.

Announcement:
I have struggled in the past with my performance at the LA Marathon. Its kinda hard to expect yourself to do better than I did at my first one, its just I did. I thought I would have handled it a lot better. My training runs went without issue, except now I know that the walking I do at the end of those long runs do not make you stronger. I signed up for another one. Surf City Marathon, February 6, 2011 I will run my second marathon. I have 12 weeks after Silverman to get ready. I have been recovering so much faster, I have already trained that much, it fits into the training year very nicely, and its a fabulous race. Done. I think may be I will 3 or so half Irons in 2011 and may be 2 marathons to get ready for IM SG or IM AZ. That for me is the ultimate goal. Quote:

"Confidence is not a guarantee of success, but a pattern of thinking that will improve your likelihood of success, a tenacious search for ways to make things work."

Dr. John Elliot

I can feel it growing.

8 comments:

Caratunk Girl said...

Wahoo on the marathon sign up. I love that quote on confidence

Chuck said...

The pictures of Colorado are beautiful. I'm glad to hear that you are not letting your experience at the LA Marathon keep you from running another one. Best wishes with your training for Silverman.

KC (my 140 point 6 mile journey) said...

You've got great goals lined up and that is so smart. It will be exciting to follow you along the way.

Karl Stutelberg said...

Ron,
I have a comment on your block plan. You are recovering well from all your workouts and races. I think you should up the ante. In a 10 day cycle how about 3 bikes, 2-3 swims, and 4 runs. I know that equals 10 workouts but twice a week you could run in the morning and swim at night. All the swimming and biking aid in your recovery from the runs. I think you could totally handle this. Maybe build up to it over the next 4 blocks. I know I have said it before but I think if you could increase your per block running mileage to 25-30 (4, 5, 6, 10) it would really pay off. There really is no need for a "recovery run", easy runs sure, 2 of the runs easy 10 min pace, 1 "tempo" run, and one long run. What do you think about that?

Karl Stutelberg said...

I forgot, look forward to seeing you at Surf City? Is Julie in?

Also, I needed more posts than 1 every 10 days ok.

JudyMac said...

Ron, do you have a turbo trainer for your bike? If so, whang the TT bike into the trainer for a month, after that the tri bars don't deem so daunting. Unless you hit a pothole...;)

Great photos! Makes me want to visit.

Patrick Mahoney said...

Surf City Marathon, my hometown race. I think I'll be doing the 1/2

Mike Russell said...

Silverman will be great for you. I like your 10 day schedule instead of 7.

Mike