8 weeks till race day - 4/19 - 4/25

This posting comes complete with comments from Tim.  His are in blue and bold.

Questions I need answered:

1. Faster cadence in an easier gear brings my heart rate up, but slows me down on the bike. Yes, very typical. Does the same with me as well. It has taken 5 years to master a faster cadence with lots of 90+ mile rides with cadence over 90 rpm. I also feel like I should be building strength by pushing gear and feel like raising my heart rate with an easier faster spin is a cop out. Balance, if you push too hard of a gear you lose the chance of having fresh legs after the bike, too easy of a gear and you sacrifice faster bike splits.  When I can't get into zone 2 on the bike, would you prefer that I decrease the load and pick up  my cadence, or stay in a heavier gear but also remain in zone 1?  These will be things that we will cover on Friday after I ride with you for 6 hours. I prefer 80-85 RPM in a manageable gear that wont trash the legs. When I know I can push I gear harder then I know I'm in the right gear.I can't push enough gear to bring myself into zone 2, my legs just don't have it. Not the legs it's the lungs Alison. Your legs are plenty strong enough, now you need to work those lungs and that heart of yours.

2.   I feel so behind from my base and my speeds are not what they were at this same point for IMAZ, I know this is a B race, but talk to me Tim . . . .I don't feel ready. STOP! Negative thoughts do nothing at this point. Plow ahead Alison. You still have 8 great weeks, 6 of then solid training. Things will come together, but stop thinking anything negative. How about more like I'm going to nail that 100 miler Friday and back it up with a solid 2.5 swim and hammer my long run. I can't wait, I'm ready. Just bring it!

Sunday - I have such a hard time getting that afternoon bike in on Sunday. I loose the entire day on Saturday, it takes me about 8+ hours to finish my work outs and then I'm too tired to do anything else. So on Sunday afternoon I have to much to do and family to be with that I just find it very difficult to fit in.  I will do my best next weekend though.  So, , I did not do the 20 mile afternoon ride. Alison, just leave the ride out! It won't hurt a thing. Family first.

My 5 mile run - 5 miles, on a Sunday . . what a treat.  I honestly didn't even feel bad after yesterdays ride. This was an awesome run. SWEET!

Distance - 5.0 miles, Time - 50:36, Pace - 10:08, HR - 142 (low zone 2) awesome, huh? YEAH!!!!!

Monday -   I ended up swimming 1600. The water just feels so nice and it was warm out  and I was happy.  I averaged a 2:14/100 pace and I swam nice a nice even comfortable pace. I never pushed myself.  I really looked forward to getting in the water and feeling the compression on my legs.  Swimming is great recovery.

Tuesday - I got up and did the easy 60 minute spin.  I'm amazed at how tired I actually still am.

Run - My easy 5 mile lunch hour run was hot. I was running thinking how last week I went out and it was freezing and today it was very warm (about 94). I also felt heavy and had a hard time getting my heart rate into a groove.  I struggled to keep it in zone 2 and as you can see by my average, I didn't do that well.  But the sudden heat will raise the heart rate.

Distance 5 - miles, Time - 55:28:25, Pace - 11:06, HR - 153 (2 beats into zone 3) Perfect

Wednesday - I ran at lunch and it was much cooler then yesterday. I had a cloud cover for a good part of the run. Although, when I would look down my heart rate was still all over the place, but I didn't feel like it was. So, I stopped looking at my heart rate and just ran and what felt slow and comfortable.  I felt much better on today's run then I did on yesterdays.

Distance - 5.0 miles, Time - 55:06, Pace - 11:02, HR - 153 (3 beats into zone 3). Perfect

My swim - an easy 1000.  Nice.

Thursday - I skipped the spin, I felt terrible all day. I had a bad headache and aching, thought I was coming down with the flu. Great decision. When in doubt, leave it out!

 

Friday - SheRox Swim Clinic.  It was fun. LOVE YOU! So great to have you there.

Saturday - OK, so I only biked 30 miles, ok 29.57 and I skipped the brick. I had a waffle ride, meaning 10 people over for waffles, frittatas (yum), bacon (double yum).  So I had cooking to do. Then I became very very lazy for the rest of the day and did nothing but sit on my ass on the couch.  It was crazy boring, and crazy great.  Sounds fun!

 

Distance 29.57, Time - 1:54:51, Pace - 15.5, HR - 132 (low zone 2).

 

9 Weeks and Counting - 4/12 - 4/18

Total Time - 21:35:56

First congratulations on winning the coaches challenge in Rocky Point and for winning your age group. You totally deserve it. :-) I'm sorry I missed it.

Now, I can't begin to tell you how exhausted I am by the time week 3 comes along. the last build before recovery is so hard, I feel like a zombie at times. This week has been full of emotion for me. My 17 year old daughter is falling in love for the first time, my son has spent his first holiday away from home (ok I did see him, but he didn't sleep at our home). The dog is still dying, it's like everyday wondering is it time, should we put her down? Is two hours of quality of life enough in a day to warranty keeping her alive? Are we being selfish? Kyle's working from home now, and let's say his mood hasn't been stellar. Will I still have a job when I return from CDA?

Then in my head, when I'm not thinking about these things - I'm worried about CDA, I'm freaking out about being able to get the distance in that I need and want.

I'm whipped Timbo, totally whipped.

Sunday - Jerry Haut came and rode with me for the first 73, I did the last 17 alone. I felt really good though. But I have to ask . . .why can't I get out of zone 1????? Also it is important to note that my shoulder bothered me some, but it was terrible on my ride. My nutrition sucked and I didn't get in all the food I had hoped, but nothing tasted good and I had stomach cramps for my first mile on my run, but felt better after that.

Distance - 90 miles, Time - 5:36:21, Pace - 16.0mph (that is totally the IM pace I want) HR - 126

The first 50 miles, we did the New River Loop

Pace - 16.6, HR - 126 (zone 1)

I slowed down for the last 40, but there was a lot more uphill and some wind.

Pace - 15.4, HR - 125 (zone 1)

My brick Distance - 5.08 miles, Time - 53:58, Pace - 10:37 (that's right baby off a 90 mile ride), HR - 139 (finally low zone 2).

Monday - I did the strength training before the bike. It's hard to bike after doing leg strength. I really tried to push the weight, and thought about how it's going to make me stronger.

My bike - 90 minutes on the trainer pushing gear. Sucked.

Tuesday - Today has been one bad crazy thing after another. First I overslept, I woke up 5 minutes before I needed to be in the water. Then I get to the gym and I forgot a swim cap and as you know I have a lot of hair. THEN I realized that I didn't write down my workout and because I had overslept by so much I didn't want to spend the time to log onto my computer and gather it. Plus, I'm still having rotator cuff/bicep tendon pain. So since I knew my swim was a 3,000 I just did the 500 swim - 500 pull (buoy) work out. Initially I thought I'd only have time for 2,000, then I figured I'd do 2,500 but nope I managed the entire 3,000 and I wasn't even late for work, but I did come to work with wet hair.

So, the entire swim I felt off, could have been the hair in my face, or just the drag of my hair in the water (I even had 2 pony tails attempting to hold it into place). The fact that my goggles didn't sit right without the cap . . .nothing felt good. OH and I was slow. Slow, slow , slow. I averaged a 2:16/100 pace, which is still a 1:26:08 IM Swim and I would be ecstatic with that. So I guess even on my bad day, it was still a good day.

My run - OK, so my heart rate was all over the place. I just ran at a pace that felt good, and as you can tell by the pace it's what I've been averaging in zone 1 low zone 2, but today I'd look down and I would be in zone 5. I think my HR monitor was off or I just couldn't pull myself together. Or it's just my last week of build and I'm tired.

Distance - 7 miles, Time - 1:17:19, Pace - 11:03, HR - 153 (zone 3), MAX HR - 209 (seriously)

Spin - So, what I discovered at spin tonight . . I know you wanted to see what brings my heart rate up, the answer is higher cadence lower gear. But I always think that I should be pushing a harder gear to gain strength. Talk to me Timbo . . what should I do when I want to bring my heart rate up?

Wednesday - I was up at 4am to get my swim in. I was so tired. I wrote out my schedule before I went to swim, but could not find it once I got to the pool. I'm totally losing it. So, I just swam 3,000 in 1:07:08, that's a 2:14/100 pace aka a 1:24:52 IM swim. I am still improving.

My run . .ok, WTF? It was cold and very very windy. Of the 800 splits, the first 1 and last 3 were into the very heavy head winds and the middle 4 were with a tail wind. But I have to tell you, the end of a build is so hard.

Distance - 6.07 miles, Time - 59:19, Pace - 9:46, HR - 155

Warm up: Pace - 11:26, HR - 143

1st - 800: Pace - 8:45, HR - 167 (rest pace - 12:00, HR - 148)

2nd - 800: Pace - 8:20, HR - 166 (rest pace - 11:04, HR - 150)

3rd - 800: Pace - 8:18, HR - 165 (rest pace - 11:30, HR - 152)

4th - 800: Pace - 8:12, HR - 167 (rest pace - 12:37, HR - 152)

5th - 800: Pace - 8:20, HR - 162 (rest pace - 13:53, HR - 147)

6th - 800: Pace - 8:39, HR - 157 (rest pace - 19:03, HR - 135...yes I walked)

7th - 800: Pace - 9:00, HR - 160 (can you say head wind?) (rest pace - 11:21, HR - 155)

8th - 800: Pace - 8:42, HR - 163

Cool Down: Pace - 11:41, HR - 147

Thursday - I did my spin in the morning, so that when I was done I wouldn't have to work out again until Saturday morning. I am also going to be truthful, this was a very half assed workout. I seriously just moved my legs on the bike. I just didn't have a hard spin in me. I was so glad when it was over (and I only did 1:10).

Friday - Thank God a day off.

Saturday - This was by far the hardest and worst ride I have had. I got a call in the middle (mile 50) and had to take 1/2 hour to help one of our projects. Around mile 70 I started bonking hard. I felt like shit and I was rushed at the end because it was prom and I needed to get back to help Amber. So, my numbers are ride time, it does not include me stopping and they still suck. Once again I could not get out of zone 1. I really need recovery week.

Distance - 95 miles, Time - 6:11:01, Pace - 15.4, HR - 120 (low zone 1)

Because I was totally pushed for time I only ran 1 mile just to run off the bike. I was actually feeling better by the run and could have run longer, but I needed to help Amber.

Distance - 1.0 mile, Time - 9:42, Pace - 9:42 (duh), HR - 147 (zone 2)

10 Weeks and Counting - 4/5 - 4/11

What is it with me and zone 1 on the bike and why in the hell can't I get out of it? I don't know why I can't raise my heart rate. Any ideas?

Sunday - My long run, ok what ever my stomach issues were they are gone now. I felt 1000 times better.

Distance - 14 miles, Time - 2:32:37, Pace - 10:54, HR - 147 (zone 2)
The first 5 miles went fairly quickly, but it took me at least 2 miles to settle in. I averaged a 10:59 pace and a 149 HR. The next 5 miles I felt great and averaged a 10:37 pace still maintaining a 147 HR. The last 4 miles, I slowed down and averaged a 11:09 with a 145 HR.

I did not do the 25 mile bike. Kyle and I started cleaning the house and transforming Brandon's room into an office. Time just got away from me and I really wanted to finish this. So, I skipped the bike. :-( I also pulled something or hurt something in my shoulder while vacuuming today. I don't know what I did but it hurts like all get out.

Monday - I moved my swim until tomorrow.

My lunch hour easy run, I spaced that I had a run, but luckily I had packed stuff to lift on my way home from work. What I didn't pack was my heart rate monitor, or iPod, or watch of any kind. But I do know the 5 mile distance around the lake and I do know how to run easy all zone 2. I think sometimes it's nice to just go out without any electronics and run. Just me, my breathing and the sound of my feet hitting the pavement. It was actually really nice.
Strength - I'm still not into it, but I am doing it. I don't know what else to tell you. It's really boring.

Tuesday -I moved my swim to today (easier because I work later). I really had to focus to keep my right arm in check, if I extend too much whatever I did to it hurts. But if I was cautious with my swim everything was fine. Of my 6 x 50 hard they were all under the 1:00 mark, which was great. When I did the 5 X 100's on the 2:30 I was coming in right at 2:05 - 2:10 - I didn't push at all since I knew I would have rest time.

Spin Class - It wasn't the same without you but Anthony did a great job. He never lost track of time and kept us working hard when we were beyond the "time trial" portion. but he didn't dance up and down the isle, which was kind of a bummer and he doesn't look nearly as good in spandex as you.

Wednesday - So, I have a doctor's appointment tomorrow about my shoulder. We are closing early on Friday, so I decided to move my workouts (since they are both "arm" related) to Friday after I see the doc. Plus then I can get an early afternoon swim in, which is always nice.
Thursday - I was up early and on the trainer for my 90 minute spin, pushing gears and watching TV. :-)

So, I went to my doctor's today and guess what's wrong with me . . you'll never guess. Bicep tendonitis. Yep, I freaken injured my tendon vacuuming. Seriously I'm 10 weeks away from Ironman and I get hurt with the vacuum. Ok, it was probably irritated by swimming and lifting, but the actual injured occurred with the vacuum. I'm afraid I can't do any more house work during Ironman. :-)

Lunch hour run - Well, I had my doctors appointment and didn't get back from that until noon, So, I started my run late and I was hungry which totally threw me off. My eating schedule is very important and even though I took a Gu before my run it wasn't enough. You will clearly see where I started to bonk.

Distance - 6.10 miles, Time - 57:42, Pace - 9:28, HR - 163 (low zone 4)

Warm Up: Pace - 10:10, HR - 150 (high zone 2)
Round One
5 min on: Pace - 8:13, HR - 169 (zone 4)
1 min off: Pace - 11:01, HR - 169 (zone 4)
4 min on: Pace - 7:59, HR - 173 (zone 4 there was a lot of downhill)
1 min off: Pace - 12:30, HR - 151 (zone 3)
3 min on: Pace - 8:07 , HR - 171 (zone 4)
1 min off: Pace - 13:55, HR - 174 (zone 5, ouch)
2 min on: Pace 8:16, HR - 164 (zone 4)
1 min off: Pace 11:32, HR - 170 (zone 4)
1 min on: Pace - 8:11, HR - 171 (zone 4)
Round Two
1 min off: Pace 13:03, HR - 167 (zone 4)5 min on: Pace - 9:35, HR - 165 (zone 4, can you say bonk?)
1 min off: Pace - 10:58, HR - 158 (zone 3)
4 min on: Pace - 8:59, HR - 169 (zone 4)
1 min off: Pace - 10:12, HR - 164 (zone 4)
3 min on: Pace - 8:48 , HR - 169 (zone 4)
1 min off: Pace - 12:21, HR - 166 (zone 4)
2 min on: Pace 8:39, HR - 169 (zone 4)
1 min off: Pace 10:29, HR - 151 (zone 3)
1 min on: Pace - 8:41, HR - 163 (zone 4)
Cool Down: Pace - 10:17, HR - 159 (zone 3)

Interesting that when I started bonking and feeling bad my speed work pace was slower, but my recovering pace was faster by just about the same amount. What causes that, do you think I wasn't pushing myself as much as I could on that second round? I felt like it was all I had. What are your thoughts?

Friday - I moved my swim to today. My shoulder did not start to hurt until about 2000 meters in, but I just kept it in check and managed the 3000, although my pace slowed substation ally. But I'm ok with that, I just wanted the distance.

Saturday - Rain, rain, rain. I switched my run and my ride so I could ride outside. So, I ran the first 10 miles with my friend Deb, I felt really good and she would ask me, why are you speeding up . . well it was because I was in zone 1 and I felt awesome. the last 5 miles I ran alone and decided to pick it up.

Overall Distance - 15 miles, Time - 2:41:15, Pace - 10:45 (that's right baby), HR - 133 (zone 1).
miles 1 - 5: Pace - 11:03, HR - 128 (zone 1)
miles 6 - 10: Pace - 11:02, HR - 128 (still zone 1)
miles 11 - 15: Pace - 10:10, HR - 144 (zone 2)

Spin - I did 1:30:00 on the trainer, watching TV in the afternoon. :-) Easy gear work out the legs.

Sunday - I thought I would let you know how my long ride went a week early. Jerry Haup t came and rode with me for the first 73, I did the last 17 alone. I felt really good though. But I have to ask . . .why can't I get out of zone 1????? Also it is important to note that my shoulder bothered me some, but it was terrible on my ride. My nutrition sucked and I didn't get in all the food I had hoped, but nothing tasted good and I had stomach cramps for my first mile on my run, but felt better after that.

Distance - 90 miles, Time - 5:36:21, Pace - 16.0mph (that is totally the IM pace I want) HR - 126
The first 50 miles, we did the New River Loop
Pace - 16.6, HR - 126 (zone 1)
I slowed down for the last 40, but there was a lot more uphill and some wind.
Pace - 15.4, HR - 125 (zone 1)

My brick Distance - 5.08 miles, Time - 53:58, Pace - 10:37 (that's right baby off a 90 mile ride), HR - 139 (finally low zone 2).

11 Weeks - 3/29 - 4/4

I guess we are getting down to the wire with 8 weeks left of training before taper.   I'm really having a different experience this time around. I'm hitting probably just over 90% of my workouts, but I'm not hitting all of them.  Weird thing is, I'm ok with it. Ironman training is not so overwhelming like it has been in the past.  I'm not all obsessive but my family and my friends and things in my life have taken precedence, as they should. This is after all my hobby.  :-)  Weird, but nice.

Sunday - The long run, and with it only being 6 miles you would think I would feel great. I didn't.  I guess the 10 mile run the day before really did me in.  I actually only got 5.08 miles in and I felt awful the entire time.  Distance - 5.08 miles, Time - 51:31, Pace - 10:09, HR - 152 (zone 3)

Monday - I moved my swim to Tuesday.  My bike was fine, I felt much better then yesterday.  Just watched TV and pushed gear.

Tuesday - Swim - my 3,000 swim went very well and I continue to feel better in the water.  My 100's all out started at 1:57 then went to 2:05, I averaged a 2:02 for all 10 of them.  This was a nice workout.

Spin Class - What can I say but I was so so stupid to eat 4 hot dogs (3 chili, 1 Chicago) for lunch.  I enjoyed running while Kari was pulling me.  All I did the entire class was to try and not puke.  My only goal for the night.

Wednesday - I took the day off to help Brandon move. I did swim in the morning, but cut my swim to only 2,000 so I could get home in time to help with the big day. 

My run - well since I was not working I ran out at Cave Creek park instead of Papago. Moving my son into his first apartment was more emotionally draining then I thought.  Basically all I did was run-walk-cry for 5.61 miles.  I really thought I was ready for him to move out, he is 20 after all.  But I guess the Mommy in me took over.  I hope he's going to have a happy life.

Distance - 5.61 miles, Time - 1:15:11, Pace - 13:24, HR - 140 (zone 2)

Thursday - Lunch hour run - I felt really good today.  Or maybe I just needed to run out some confusion and frustration because of the announcement that SunCor is being sold in pieces and that I will most likely be out of a job. It's weird the way that helps your work outs.

 

Distance - 5.0 miles, Time - 49:41, Pace - 9:56, HR - 160 (top of zone 3)

 

Warm Up - Pace - 11:23, HR - 146 (zone 2)

3 min on - Pace - 8:42, HR - 166 (zone 4)

3 min off - Pace - 10:51, HR - 155 (zone 3)

3 min on - Pace - 8:16, HR - 168 (zone 4)

3 min off - Pace - 11:15, HR - 154 (zone 3)

3 min on - Pace - 8:07, HR - 172 (zone 4)

3 min off - Pace - 13:40, HR - 158 (zone 3)

3 min on - Pace 8:01, HR - 172 (zone 4)

3 min off - Pace - 11:14, HR - 158 (zone 3)

3 min on - Pace - 8:26, HR - 173 (zone 4)

Cool Down - Pace 9:53, HR - 163 (zone 4)

 

Hmmm, do you see some aggression heart rates in here?

 

My spin - well I made it 1:15, not 1:30. I had a meeting at Brandon's school for the student housing that I just moved him into. Honestly I didn't think I would get to spin at all, so it worked out well. 

 

Friday - Thank you for the day off.

Saturday - Ok, interesting day. Last night Kyle and I went out for Vietnamese food, but I didn't have anything crazy like cat, or even a spicy dish. Just a simple chicken dish (wait, maybe that was cat) and rice noodles.  But when I woke up Saturday morning, I was sick. I had bad diarrhea 3 times before getting on my bike. At 10 miles in I knew there was no way I would be able to pull off the brick, but I desperately wanted to get through the 85 mile ride.  Wouldn't you know it we had a head wind going down 9 mile hill, that's ok I thought to myself at least I'll have a tail wind coming up . . .nope, the winds changed and got stronger.  So by the time I was coming back up 9 mile hill I was riding into a pretty hefty head wind, and my stomach cramps we're getting worse and worse. Even though I bought Tylenol at Alma School and Dynamite and was popping it like crazy, I was cramping, headache and just achy.  This was one tough ride and I was pretty proud of myself to see it through, even if I didn't do the brick.  I couldn't even get out of zone 1, the closest I came to zone 2 was 6 beats away.

 

This was also my first ride on the 150mm cranks. I know we talked, but I have to say again this is the first time my glutes have been sore like this from biking. I am very excited to have this fit and be able to utilize those muscles.

 

Distance - 85.07 miles, Time - 5:41:46, Pace - 14.9mph, HR - 114 (yep, I couldn't not get my heart rate up)

 

From  my house to the top of Dynamite:  D- 10.69 miles, Pace - 12.7mph, HR - 123 (really felt like shit, stopped for Tylenol)

Down 9 mile hill - D - 9.07 miles, Pace - 22.6mph, HR - 107

From Rio Verde to turn around in Fountain Hills - D - 10.22 miles, Pace 16.2mph, HR 113

From Fountain Hills back to Rio Verde - D 10.17 miles, Pace - 15.8mph, HR - 118

Up 9 mile hill - D - 9.06 miles, Pace - 9.4mph (huge head wind), HR - 124

From the top of Dynamite to my house - D - 10.79 miles, Pace - 17.1mph, HR - 104

Then I got to the house, downed some Pepto, took a couple more Tylenol and ate 1/2 a PB and honey sandwich. I felt better on the last 25 even though it was still very windy.

Last 25 miles up and down Cave Creek Rd. - D - 25.06 miles, Pace - 15.8mph, HR 111