Top of the Key

Long run of the week today.  Feeling a ton better than I did 2 weeks ago when I attempted this run, and got knocked down.  Sorting out my plan of attack over the next few weeks, but I’m finding my groove.  Photo below from my snowy run in and around South Boulder.  Tried to take a snapshot atop NCAR, but not enough memory on my phone.

We’ve been living here a little over 8 years now, and this might be the most snow I’ve seen in Boulder.  Or could be that my memory is sketchy, but since I’ve been training through the winters, I think i’ve been able to at least slip out on the roads for a ride every once a while.  Not this year.  I started in late December, and have not left the trainer once.  I’m not complaining at all, I actually like to ride inside with focused workouts.  But wonder when I’ll be able to ride the roads of Boulder…maybe March?

Training’s going well.  Got sick for a bit and got knocked down hard.  But slowly ramping it back up and feeling better each day.  I think I’m about 17 weeks out from race day.  Plenty of time.  Still working on my weeks and finding the best way to place each workout.  I’ve already had to reduce some things because of time.

Just thinking about the past year, and what’s been accomplished at our home in Boulder.  Built a new deck last summer, front yard landscaping, installed a new stove and dishwasher this past weekend, painted and fixed up our townhome to put on the market, planted 5 trees and still haven’t reached the garage yet (Mike F would be appalled at my system).  Lots of things accomplished, learned the hard way, and many more to do.

Looking forward to March.

Just finished up week #5 of training.  Great week for my running volume, after adding up my weekly miles/yards.  Getting this long run under my belt was good for the mind, and body.  Still keeping most of my mileage at a low heart rate, just accumulating miles.  Swim is still steady, hitting 2 masters per week.  My slight neck pain is gone and my endurance the pool seems to be coming around again, after peaking in December from my 8 week swim block.  There’s definitely something to swimming more.  But you have to stick with it.  The week I was out of commission and didn’t swim really took me down a peg in the pool.

A lighter week on the bike with still all trainer miles.  Focused workouts with key sets that I’m going to continue to build upon each week.  Whereas last IM build up I was riding with Craig at the BCSM with O2, this time I’m just riding.  And last time I was adding in my Powercranks each week for about 20% of my workouts, this time I’m not using them.  I figured after last season where I didn’t use them I cycled more and had a pretty solid bike split at Boulder 70.3.

I figured out this week that I need to just have faith in my training, and not worry about the outcome of each week.  I believe that come race day, everything will fall into place.  Sometimes it can play with your mind, but staying strong through those times, and believing in yourself, that’s what will get you to perform at the top of your game.

Light week coming up…need it.  Had a great massage yesterday from Jess, right after my workouts.  Lots to work on myself, but she jump started my recovery for the week.  Thanks!

The weeks are flying by…not really, but putting it down in writing might help move them along.  I had a great week training. Now into my 4th week, I can feel my body getting into a routine, and being able to absorb the workouts better.  I am slowly pushing the mileage up, and mostly all at z2.  I threw just a tiny bit of speed work in on my run this past week.  It showed good signs that what I’m doing is working, for me at least.

My bike is all trainer miles still.  Logging the time.  Saturday’s ride was the longest so far, and it was testing me mentally during the main set.  But like old times, your body just falls into a pattern that it remembers, whether that’s blocking out the pain, the boredom, or seeking that sense of accomplishment.  Whatever it is, my mind can get it dialed it when needed.

It’s also back to the Skins tights after long runs and long workouts.  They seem to still do the job, but wonder how much better i’d recover with a new pair.  These are about 2 years old now.  I like to test the longevity of my workout gear.

On to week #5.  Guess what…more swimming, biking and running.  But wait, I did get that yoga session in this week.  Let’s see if i can make 2 for 2.

First stabilizer, complete.  I feel refreshed and ready to hit another 2 big weeks. Starting to incorporate a little more efforts on the bike and run this week, I’ve spent the last 3 building a strong base on the bike and run with steady efforts, after taking a few weeks off  from both.  Swimming is still on track.  Need to stick with the routine to maintain my feel for the water.

My birthday rocked, Jess took me to Avatar (awesome movie) and then dinner down at Cafe Brazil in Denver.  2nd time we’ve been, and of course I stick to the same thing, so i got the meal i got before.  Lots of coconut meat…so good.  Surprised to stop in and pick up an old friend we hadn’t seen in a long time, what a great surprise.  I had no idea.  Thanks for coming Jen!

Now, onto another solid week of training.  Getting a bit excited now that my body is adjusting to the day in/day out training regiment.

Another solid week of training, feels like the routine is somewhat nailed down as to hard days, light days and day off.  I plan to keep this schedule loosely, as there will be somedays i’ll need to adjust.  My cycling is really the surprise for me right now, being able to ramp it up quite easily in terms of time on the bike, limited intensity.  And swimming has remained steady, i think i’m in a good place now that i can hold for the next 8 weeks of base training.

My running too has been an easy transition, although I have been leaning towards easy efforts for all my runs.  That’s something Tim was adamant about, getting time on the legs, quick turnover, and staying relaxed.  Speed will come later on.

Taking a season off from IM training, and almost 3-4 months of none to limited cycling, and 2 months off from hard running is really benefiting my body these days.  And bumping up my swim volume for 8 weeks was great mentally, and started to build my endurance engine in the pool.  Again, long endurance, easy effort pool workouts, with a few masters sessions seems to be the right mix for me.  But we’ll all see soon enough.

I know i’m back into the routine when Saturday rolls around.  Masters swim this morning.  Then a quick nap.  Then to the basement to ride the trainer, put in solid z3 time, and watch college basketball.  Like clockwork.  At least for the past few years, the months of Jan-Mar, you’ll find me here.  Feels better than I thought it would, with a good 8 weeks of barely any biking or running.  Time off is good for the body, and mind.  And I highly recommend it.

The warmer weather here should melt this remaining snow in a few days, and possibly will be able to run outside again next week.

As Jess was shredding some top secret documents last night, she came across this note I left for her during my training for IMAZ in 2008. A good reminder of where I was at the time in my training. I remember waking up each Thursday to swim masters, then meet Craig over at the Center for some high intensity cycling, then off to run some quick miles on Tim’s recommendation. Thursday’s were tough, my mornings were shot with this type of workout.  But managed to keep doing it…somehow.