Marathon Training and Winter Cycling

Now that I have no more tris for the year, its time to look forward to the marathon. It's less than 11 weeks away and its going to sneak up on us fast. I am trying to figure out the best way to train for the next 10 weeks so I can finish the race without hurting myself. I already have a pretty good base built, so I will probably just need to increase my long run and keep everything else similar to how I was training. This winter I also plan to start a 14 week cycling program in order to increase my bike power and speed. The program is to be done indoors 3x a week, with each session being less than an hour. I think it will be a good supplement to the marathon training and should really help me out for next year. I have enjoyed the past week of resting up, but am now getting antsy to start training again.

...10 weeks 6 days...

You ready to rumble!!! I'm not sure what plan sounds best to keep your base up so that you'll not only be able to build, but also improve your times for the Ford Ironman next August 10 months away or a mere 43 weeks away.

I'm sorry i don't have the answers that you want as far as training goes. I know you need a plan, so that you can continue your biking and your swimming. My tentative plan is TWRSaSu. TWR I'll run either in the morning or afternoon, depending on weather- and I'll run 2-6 miles depending. My long runs will be on Saturday. Sunday will be my short 2-5mi recovery run. Here are the dates broken out for you by time so you can start to plan your training accordingly...

11/7 (boys in town) 2h15m

11/14 (2h30m) - 10 mi race on 11/15

11/21 (60- maybe more... )

11/28 (2:45)

12/5 (3h) 12/6 is a half marathon event

12/12 (60) 12k race.

12/19 (3:15)

12/26 (3:30)

1/3 (60)

1/9 (45)

1/16 EXPO 1/17 RACE

... and now for the marathon training...

D you did fantastic, and I hope you're recovering nicely - and that your hip & shin won't be too much of a bother. In just 11 weeks and 3 days we'll be running the marathon! I'm excited too!

I'm also not sure if you want to do the Desert A&L's with me or not. I agree that IronGirl will have a lot more support, and most likely be a nicer course... thought the 1/2 marathon runs through the Mesa HoHoKam Stadium, which could be really cool! Either way, that weekend will be a lot of fun... I just need to decide what I want to do, and what I want to run. I know I want to run IronGirl.. just not sure if I want to do the 10mi race, or the 5k... so it is definately something to think about! They are both for great charities. The A&L's - skin cancer research... the IronGirl, for pediatric cancer (and any cancer survivor gets free entry!) I think they are both excellent causes for my support.. I'm just trying to figure out what I want to do.. and not necessarily have you dragging your feet along with me...

Soma Half Ironman

Last Sunday was my big race for the year, and I had a blast. The morning started with me waking up at about 3:50am. After having some coffee and breakfast, I went through my checklist to make sure I had everything packed. At about 5:15am, Tristin and I headed down to Tempe Town Lake.

Once we got there I set up my transition and checked my bike to make sure everything was still good. I then put on my wetsuit and waited with Tristin and my parents until my wave was about to start.

Once in the water we swam to the start line and waited for the gun to go off. It was pretty crowded in the water and it took about 10 minutes for it to thin out and for me to get my rhythm. After that it was pretty smooth and I finished the 1.2 mile swim in 38:16, much faster than I had thought I would - and 1 min faster than I finished the Olympic distance swim in September.

Once out of the water I ran to the wetsuit strippers and had them help me out of the suit, they were very helpful and had the thing off me in just a few seconds. I then took off to my bike, got my helmet on, grabbed my bike and ran out of transition for a T1 time of 1:21.

The bike was not a very well planned course. There were lots of 180 degree and 90 degree turns and it was hard to gain and keep any speed. Since the past two months had taken a toll on my bike endurance, my goal for the bike was to take it easy so I wouldn't be burned out on the run. This planned worked well, but my bike time was a little slower than I would have liked - but spot on for what I planned. My 56 mile bike time was 2:58:18 for an 18.84 mph avg.

My T2 was pretty uneventful, racked the bike, put on socks and shoes, grabbed my race number and visor and was out in 1:27.

I started the run out strong and felt great. I passed many people and it felt pretty good. At about mile 8 I started to slow and by mile 10 I was in some pain. I looked at my watch and saw that if I could finish the last three miles in 30 minutes I may finish in under 5 and 1/2 hours, so I tried my best to keep running strong. I finished the 13.1 mile run in 1:50:18 holding an 8:25/mile pace. My total finish time was 5:29:41, about 30 min faster than my goal. I was happy and had a great time during the race.

The best part about the race was the tremendous support I got from Tristin and my parents. It was hot and they had to be out there for 6+ hours, but they made me smile each time I saw them, and it was really nice to have them out there. I got to see then many times on the bike and hearing Tristin cheer so loud for me was great. It was also really cool to be able to hear them cheering for me as I was running down the finishing chute. After the race we all went to Chuey's for fish tacos and beer, yum!

My husband, the half Ironman!

YOU DID AWESOME! I'm incredibly proud of you! I can't even describe it in words. You are AMAZING!

10/22/09

Thanks for running with me this morning, at least part of the way! I had a blast. Thank you for making my birthday special. You are a wonderful husband. Try to relax, and enjoy this week. 3 more sleeps til race morning! EEK! You're gonna do awesome!

Race Week - Happy Birthday Tristin!

My race is this Sunday and I am very excited for it, as well as a little nervous. This past weekend I took it pretty easy. On Saturday I went out for an hour ride followed by a 45 min run. Then on Sunday I went for another hour ride - this time taking it very easy and staying away from all hills. Monday I got to practice open water swimming with my wetsuit at Lake Saguaro. The wetsuit really helped me feel buoyant and faster. When I first put the thing on it felt as if it was 2 sizes too small, but once I got in the water it felt fine. Tuesday was an interesting day. I woke up early and went for a 40 min (15 wu, 20 tempo, 5 cd) then headed to work. At about 9am I started getting a horrible pain in my stomach and by 11am I had to go home. The next six hours was spent vomiting and being in pain. At about 5pm the pain went away, and by 6pm I felt fine. I must have ingested some nasty water from the lake that just tore my stomach up??? All I know is that I am glad it was not the flu or anything longer lasting. Wednesday I woke up feeling fine. I plan to take it easy today, then go back to my schedule on Thursday. Today is Tristin's birthday and my parents get in town, so it should be a fun night.

10/19/2009 - 6 more sleeps til race day!

Be sure not to push yourself too hard this week. It will be of no benefit, training wise, and will only zap precious energy that will be needed for race day. The one thing that is most crucial this week is your diet.
I love you, and believe in you! You'll do great! I had a really nice low key weekend with you. Hope you enjoyed it the same!

10 more days!

9 days until you rack your bike, and 10 days until your race. This one will be a long one, but you are ready. When you get home tomorrow, and are in town, remember to relax, and not press too hard. You are ready. You aren't going to benefit from killing yourself the week before the race. Nutrition is key- and everything you put into your body this week IS critical. So that is the factor that will require the closest scrutiny.

I cannot wait to see you. Missin' you like crazy!!!

Final Long Weekend

Tomorrow starts my taper for the half ironman, so this weekend was pretty tough. Friday night after work I went for a swim. I swam 5, 500 yd repeats with 1 min rest in between. This was a good swim and I felt good throughout the entire swim. Saturday morning was my long run. I went out for 2hrs 5min and covered 13.2 miles. I kept my hr low and felt great during the entire run. I even got to catch Tristin for the last 2 miles and finish the run with her. Sunday was a long ride, which was tough. My legs were still dead from Saturday and about 2 hrs into the ride I had lost all energy. My cadence sensor stopped working also so I could not tell if I was in the correct gear, which I had probably relied on too much in the past. I rode 57.2 miles and it took 3hrs 40min. I was hoping to cover more than 60 in 3:30, but was not feeling it today. Tuesday I leave for Chicago for work. The hotel I am staying at says it has a lap pool, so hopefully I can still swim and run this week. Right now I am completely exhausted and look forward to sleeping as much as I can tonight and the next few days.

You'll do gr8!

Don't worry about your next race. You'll do great! We'll get the training in, and not have too many distractions this weekend. You have 2 weekends, and approx 3 weeks to get geared up. Your Nathan's swim was supposed to be 1500 meters, however it was over 200 meters further than it should have been, which means you've already basically covered the distance already. (1.2 miles is equal to 1,931 meters.)

Another fun fact! 1 yard = 3 feet. 1 meter = 3.281 feet.

You swim in a 25 METER pool. So when you are calculating your distances, be sure to use the correct terminology.... because 1500 meters is equal to approx 1650 yards.... both are the exact SAME distance... the yards just sounds further.

The Nathan's Olympic was comprised of a 1500 meter swim, a 24.6 mile bike ride, and a 10k run (6.2 miles).

The Soma Half IronMan is 1.2 mile swim (lets hope they don't mismark this one!), a 56 mile bike ride, and a half marathon distance (13.1 mile) run.

I think if you swim when you can, you are totally capable, and will finish the 1.2 mile swim w/o too much difficulty. I'll try to stay along the coast for the next swim to keep you focused and calm. Also with the bike this weekend, if you can get a 3 hour ride in you'll be good. Plus I have total confidence in your running ability. Get a 2 hour run in this weekend, and you'll be covered. We have the time, and you have the training. I know the work trip and the wedding's timing weren't ideal, but you'll do TERRIFIC! I believe in you!!!

Back from STL

So I am now back from St Louis. While I had a great time there, my nutrition and training has suffered. This combined with me having to go to Chicago next week for work really has me worried about my next race. All confidence that I got from the Nathan's race is now gone. I am just trying to get back into my routine and see what happens. I still feel sluggish and my motivation has diminished. So we'll see how these next few weeks go. I only have 18 days until the Half.

Derek is super amazing!

Thank you so much for all your help with the wedding stuff this past weekend!

I know Kristi really appreciated our help. Plus it meant a lot to me to have you there. I hope that the few days away didn't stress you out too much about the training plan. I think you are awesome and will do AMAZING! Just 18 more days until you rack your bike! and just 19 more days until you swim, bike, run your way to your very first triathlon medalion! YIPPPEEE!!!!

I LOVE MEDALS!

Nathan's photos up!

YAYAY your pictures are available!!!!

http://www.asiorders.com/view_user_event.asp?EVENTID=56187&BIB=924&LNSEARCH=1

Nathan's Triathlon

This morning was my second race, and my first Olympic distance triathlon (1500m swim, 24.8 mile bike, 6.2 mile run) and I had a great time! I woke up this morning about 4:00am and started to get ready. Tristin and I left to get to the race at about 5:15am, getting there at about 5:45. It was still pitch black when we arrived, but luckily they had floodlights to light the transition area. After I got marked and my timing chip, I made sure everything was set up right on the bike, then I met back up with Tristin until the race started. My last race I kept my backpack and everything else with me in the transition area which all ended up getting in my way during the race, so this time I kept it very simple and only left the things I knew would be using in my transition area (helmet, bike glasses, race number, running shoes, biking shoes - already attached to bike, running hat and running sunglasses). I was lucky Tristin was cool with holding my backpack, I'm sure that sucked for her. Once the first wave started (the sprint distance pros) I went into the transition area and started pacing. I was nervous for the swim and was having a hard time calming my nerves down. When my wave was next to go off, I ate a pack of shot blocks and downed a pint of water. As I lined up I saw that my wave was much larger than I thought - instead of being just 25-29, it was all athletes up to age 39 - this made the start very crowded. Once we got into the water we had to swim 100 yds to the starting line. Once at the line it was hard as hell to see anything. The sun was coming up and the glare from the "lake" was pretty bad. Once the horn went off chaos ensued. While this was not the fastest swim for me, I did not completely panic like the last race and was able to swim freestyle for the entire time - except when I was trying to see where I was going. The first 400 meters of the swim were the hardest for me. I kept running into people, getting kicked, and really couldn't see where I was supposed to go. As I was trying to sight I heard Tristin cheering for me, "GO DEREK GO!", it was so great to hear. Once I heard her I stopped and started waving to her, which she then responded "KEEP GOING!". So for the first half of the swim I could hear the encouraging words of my wife, and that really kept me going. So I finished the swim at a fairly slow pace, but still much faster per 100 meters than my last race. I exited the water at 38:32 for a 2:34/100m avg., I was hoping for under 30 min, but I am still very happy with the time.

Transitioning from swimming to the bike was interesting. Getting out of the water I could hear Tristin cheering for me, which was awesome, but I had trouble finding the stairs to get out of the water. Once out, there was about a 40-50 yrd run from the swim exit to the transition area and my legs felt like jell-o. I had been practicing my transitions for this race much more than my last - which was one night after drinking and having Mom take pictures of me :). My total Transition 1 time was 1:21.

Once I got on the bike my plan was to take it easy since I didn't have my bike for almost 4 weeks. I stuck to my plan and never did push it too hard unless I needed to pass a group. This plan was probably the smartest thing I did for the race. For the ride I filled my aero bottle up with a pint of water and put an electrolyte tab in it and ate a pack of shot blocks w/ caffeine. I had thought they would have aid stations for the bike like the last race did, but I was wrong, so I ran out of water just after the second loop of the bike. On the bike course I passed a good deal of people, and got passed by a good deal of people. It was fun to see all the different types of bikes out there and I definitely got envious of a few. Tristin was set up in a good spot so I was able to see and hear her about 4-6 times during the bike. She wore a bright pink shirt and pigtails so she would be easy to spot. It was always fun to see her so I would stick my tongue out or make a silly face to acknowledge I saw her. Overall the bike portion went a little slower than I thought, but mainly because I had only ridden my bike 3 times in the past month. I finished the bike in 73:36 for a 20.22 mph avg.

Coming into T2 my legs felt strong and I was ready for the run, the only leg I had consistently training for the past month. I had a little trouble getting the first shoe on, but after that I was out like shout. T2 time was 1:33.

Starting the run I could tell I was dehydrated from the bike. At the first aid station I grabbed a Gatorade and a water. I dumped the water on my head and took a sip of the Gatorade and started choking on it. I decided after that I would walk through the aid stations to make sure I got the necessary liquids. Throughout the first 5k of the run I felt pretty good, but during the second 5k my quads started to cramp and I felt like I was going to puke but I kept going and I was determined to finish strong. As I made the last turn before the finish I see Tristin holding the camera saying "Who has two thumbs and is awesome?", which I reply "THIS GUY" giving a big thumbs up. I finished the run in 48:05 for 7:46 mile average.

After the race I grabbed some of the post race food and met up with Tristin to sit in the shade and talk about all the fun things we witnessed during the day. I got to see some really cool bikes, while Tristin got to see some guy puke in the lake I was swimming (and most likely drinking) in. My total time was 2 hours 43 minutes and 07 seconds for a placing of 26 out of 53 males aged 25-29, and 145 of 422 of total males that competed.

I had so much fun racing today and I am so happy Tristin was there to cheer me on. Her loud, distinctive voice got me through the swim leg, and helped me actually have fun while I was racing. She is an awesomely supportive wife and I don't think I would have finished without her!.

Thank you Tristin!

I have attached some pictures from the race. I forgot to charge the camera and it died before the bike. I will post some little pics once the are on the race website.

Race Week

So my next race is at the end of this week and I am getting real excited about it. I am still a little nervous about the swim and bike legs, but am feeling pretty good going into this week. After getting the bike back Friday, I rode a total of 80 miles this weekend. It felt great to be back out there, but I could tell I had lost a lot of confidence. Every time I would see a car I would picture it turning into me. It took me a few weeks to get used to the bike when I first got it, so I am sure it will take a few more to used to it again. On Monday I went out to Saguaro Lake and practiced my open water swimming. I felt pretty good after I got going, not being able to see anything in the water scares me at first. I swam non-stop for almost 45 minutes and felt really strong in the water. The water was pretty rough and I still felt good, which made me feel pretty good about this Sunday. Thursday there is a Splash n' Dash at Tempe Town Lake that I should do to get some more experience swimming in a herd. I am kind of taking it easy this week with by shortening my runs and rides but keeping the intensity high. I will take Friday and Saturday completely off from running and biking so my legs will be fresh for Sunday.

Back in the Saddle

So i got my bike back yesterday (9/18) and was really excited to start riding again. I decided this weekend was going to be a bike focused weekend, so today I went out for my first road ride in 25 days. I rode slow and easy, not wanting to push it because I am still going for my long ride tomorrow. I was winded early and can tell my endurance has dropped. My confidence on the bike has also dropped, and I spent a lot of time out of the aero position. Overall I was very happy to be riding again and am excited about next week's race. Today I rode 30.77 miles in 1:43:52, for a 17.77 mph average. After the ride I went for a quick transition run. My legs were dead and I was extremely hungry, but was still able to run well. I ran 2.35 miles in 17:43. I didn't plan on running until half way through the bike, so my nutrition and hydration during were less than stellar and I could feel it during the run. I plan to relax the remainder of the day and get ready for tomorrow's ride.

For 2010 they changed the color of my bike, so the new wheel is a little different.

9/11 - 9/12: Mental Toughness

Friday morning was an off morning so I got to "sleep in" to 5:15 am - thats when my internal alarm clock goes off and gets me up. Work was uneventful, but lunch was amazing. I met Tristin at Ling and Louies, which is the best place for lunch in Phoenix, and we both got the newly added (to the lunch menu) Kung Pow Chicken/Beef. I got the beef and Tristin got the chicken, it was great! There is nothing at this place I have not liked. Anyway, after work I went for a swim. It felt great to be back in the pool, but my speed and stamina have definately taken a hit. Friday's set consisted of sets of 100, 200, 300, 400, 500, 400, 300, 200, 100. After I finished the second 300 my form had gone to crap, so I called it a night. I was ver happy with the swim, my times per 100 yds were almost back to where they were before the accident and ther was only minor pain while I swam. Saturday I woke at 6:00 am, had a cup of coffee, ate a pb and banana sandwich, and was out for a run by 7:00 am. The start of the run was rough, my legs felt dead and I kept getting a stitch in my side. Since this was my long run (a 2hr scheduled run) I had to keep going. After about 35 minutes I finally found my stride, about 10 minutes later I saw a runner in a bright pink shirt in the distance, about 10 minutes later I ran into the pink shirt - It was Tristin!!! She had left before me this morning, and it was really great to see her. She had stopped at the Special Olympics Triathlon (SOT) that was taking place in North Scottsdale. After seeing T, I kept trucking along. I got to a point where I would either have to run on the road (sidewalk ended and turned into a multi-use path) or run along the SOT run route, so I turned around and headed back. I finished todays run in 1:47:52 and covered about 12.5 miles. After the first 35 min, I felt pretty good. I wore my bet with all 4 bottles putting half a salt tab in two of them, and ate half a pack of shot blocks at 45min and 90min. My nutrition and hydration were good today and I was pretty happy with the run in all. After the run Tristin and I got some smoothies from Smoothie King, took a nap, then went out to watch the Cardinal game. I swear we are cursed! When we started watching the Cards were up 2-0, then when we turned the game on it became 2-3. We then got lunch, and when we left the Cards were up 6-5, but when we got home they had lost 6-7. Every game that has been televised in AZ they have lost, so I am scard to watch any more games.

Anyway, I heard back from the bike shop today - my wheel has been ordered and they expect it within the next week. I would be very upset if I don't have it by Wednesday. Once I get the bike back, it will be riding everday until I feel comfortable again.

Here are a few more pics from the "accident".

9/10: Back to Work

So I have started training again. I still don't have my bike back, so I took the mountain bike out on the multi-use path for a ride. I rode 53 min 51 sec at a decent pace. It felt good to be back onto my schedule. My shoulder is still pretty sore, but the bruising has gone away and my cuts have started to heal. This has been a pain in the ass and a learning experience. I learned to never trust anyone, I learned to always call the police no matter what, I learned that I hate people, and I learned that people will not always do the right thing. Anyway, I want to put this whole experience behind me and get on with my life. I hope to get my bike back soon because my next race is in 17 days.

8/25/2009 5:50 am

So I have been out of training for a little while. On Tuesday, August 25, 2009 at 5:50 A.M. I was hit by a car that was 1 - not using a turn signal and 2 - not paying attention to the cyclist that was lit up like a x-mas tree. So the last two weeks have sucked. I hurt and have no bike. I will not even go into the stupid shit that is happening with the psuedo insurance card the kid gave me. It has been an extremely frustrating two weeks. The accident left my right shoulder all messed up, and a bunch of cuts on my hand, elbow, knees, and ankle. The impact from the ground caused my helmet to crack, and my head, face and shoulder took most of the impact.