Training Tuesday: Winter training plans

I’m pretty much back in the game now from my post-Ironman recovery.  I have to say, recovering from Ironman isn’t just a physcial thing, it’s a lot mental as well.  What to do with my time?  Thinking in certain ways.  I tried to do some grad school coursework and found it very challenging to put my attention toward the analytical thinking required (when I still wanted to work on moving my body… and keeping a job).  I also found reigning in my appetite to be more challenging than I’d expected as well!  I’m about 7 pounds higher than my weight the week of Ironman.  I hope to drop that and a bit more soon.

Grad school is back on hold while I pursue my Ironman dreams.  So what am I doing this winter?
Running my heart out.  
I want to break 2 hours at the half marathon, and work on my running durability.  I need to be able to run when I don’t want to, and when I’m tired, to cut time off at Ironman Wisconsin.  Really this happens mostly by running frequently.
I did the Hero 10K this past weekend, and am going to keep working on getting back up to half marathon distance, and getting faster.  I’ve got the Perfect 10 (10-miler) on November 8, and the Schaumburg Half Marathon Turkey Trot just after Thanksgiving.  I don’t think I’ll be at goal-breaking shape by then, but I’ll push myself to the pain zone!
 what i feel like when i run
Getting Stronger. To get faster, I need to get stronger.  Push more watts on the bike, push off faster on the run.  Pull more on the swim.  Not get as tired so frequently.  I’m starting crossfit, at least for a few months to get stronger.  As the official IMWI training starts (in February), I’ll pull back, but hope to keep up my strength with once or twice weekly workouts for as long as I can handle. And crossfit seems like fun… doesn’t it?  :-)
Losing Weight.  To go faster, I also need to drop some pounds. I have a number in mind, although if I can drop the excessive visible fat and gain muscle, I’d be ok with adjusting my weight goals.  Clearly the above two focuses also help, but I am also trying to work on nutrition.  I’ve gone back to some nutritional focuses that I’ve had before – eating mostly paleo, and also gluten-free.  I don’t think I’ve blogged about it, but I generally feel better when I limit gluten.  So that’s going in.  I’ve been trying these things and meal planning for about two months now, and unfortunately the scale isn’t budging.  So for November I’m stepping up the game, and trying an Advocare 24 Day Challenge!  Becky from Olives’N’Wine is hosting one, so I’m going to particiipate.
What are you up to this fall and winter?  

How to Beat Your Legs Up & Put Them Back together in 72 hours

This weekend was my Epic Weekend for Ironman Louisville triathlon training!  I was up in Wisconsin, putting more stress on my legs.  I pretty much was gone and working out from 6 AM to 7 PM on Saturday (and pooped thereafter!).  I got the opportunity to spend more time with my favorite training buddies from Wellfit & Chicago Tri Club, and on the scenic Ironman Wisconsin course.wiba wetsuits wellfit

How to beat up your legs and put them back together in 72 hours:

  1. Swim, bike & run. make sure you kick on the swim. Kick ass on the hills (all 112 miles of them), and push yourself on the run.
  2. Run again the next day. Tempo if you dare.
  3. Sit in the car for 3 hours after to get them nice and stiff!
  4. Drink Muscle Milk after all workouts, and get adequate recovery carbs. Tater tots, beer and scones are all a plus.
  5. Wear compression shorts to work on Monday, and compression socks for any TV watching.
  6. Ice bath like a queen, and rule the compression boots!


VQ Madison Ride #3: Duck Farts & Intensity Factors

I did some heavy training this weekend, riding hills on the Madison course & catching up with tri-friends outside of my Wellfit training group.

VQ Madison Ride #3

Duck Farts:

Sound-only farts, apparently not uncommon in IM triathlons. I experienced this on my long run on Sunday, where I was needing to fart every few minutes. I ended up singing to myself with the Duck Tales theme song (“Woo woo”) when going. Clearly I wouldn’t have done this if I’d been out on a more popular running path like the lakefront trail in Chicago.

I did some research after the fact, and it’s due to the same types of reasons you might get gas otherwise. Dairy, changed flora in your gut. I’m starting to follow some of my pre-race things from before (drink Kombucha, reduce dairy) to help reduce this from occurring.Duck_Fart_by_yodamjh

Intensity Factor: 
This is a metric in bicycling power that refers to your % of FTP max that you are using. Put simply, your average power for the ride, over your maximum potential.

I’m still wokring on managing my power effectively. I am regularly riding higher than I’m supposed to, and while I can do this on a 4 hour ride, or even a 7 hour ride, it’s not smart when you have a marathon to run afterward.

Confucian Thought of the Day: How does one ride easy when you’re going up a hill?  :)