Training Log (Mar 17-23)

Last week was really quite weird. After coming off my best week of training of the year I was excited to keep the momentum going as we lead into Ironman Oceanside 70.3. First half of the week went great then Wednesday I got horribly ill. I didn't mention it to anyone but my coach and of course my wife that tried to take care of me in bed. I hate it when people come up with excuses prior to a race, it's as if they have already defeated themselves. It's a sign of self-doubt. I had no intentions of bringing this up until I remembered that I have this blog to write... It really was a weird illness. I woke up with a big stomach ache which turned into sweats, chills, nausea, and was just left feeling really achy and weak. No fever, no vomiting - just HORRIBLE. I thought maybe I had food poisoning but with no fever or vomiting I am left confused and am just tacking it up as a bug that I got.

So the week was a bit of a wash when it came to training. I had to take two days off and even up till Monday I am left feeling very weak and tired. Flu season is going on in full effect out here and as much as I eat healthy, sleep 8-9 hours, wash my hands, sanitize and avoid others that are sick - it can be impossible to avoid, especially when you have two little ones running around! The good news is I have until Saturday to get well. I have a positive spin on the whole thing and look at it as forced rest and recovery which will make me even stronger once I toe the line... er buoy on Saturday.

Here's what last week looked like. I'm also going to post this week's workouts leading up to the race so you can see how we approach race week. Next week will be my Oceanside race report. [hr]

Monday: 2 workouts

BlueSeventy Masters Swim: 90 mins/ 4k
500 wup, 4x100 on 1:40, 4x50 on 50
Long Main set all on 1:40b:
300
2x150
300
3x100
300
4x75
300
6x50
300
12x25 Sprint


Post workout notes: As always, on Mondays I'm always a little bit tired from the weekend of training and having fun with family/friends. Workout went as planned but had zero sprint in me at the end.

SRM / Speedfil / Reynolds / ISM Bike Ride: 75 mins / 20 miles / 16 mph

Flanny’s workout: No concern for watts or speed today. Settle into a good groove and stay down in the aerobars.

Post workout notes: Usually on recovery days I'm around 85-90 watts, today I was pushing over 100 and felt easy. Just a good shake out ride.[hr]

Tuesday: 1 workout

Rudy Project Track workout: 1hr / 7.86 miles Workout file HERE.

Group workout:10 min wup, plyos, 800 of jogging curves, striding straights.

Main set: 3x400 @ mile pace, 2x800 @5k pace, 1 mile @10k pace, 2x800 @5k pace, 3x400 @mile pace c/d

Post Workout notes: It's been awhile since I've done any speed work or running in a group setting so this was welcomed. My legs were pretty beat up and tired to start the workout but the back half I felt a lot better and faster. Always fun to be on the track![hr]

Wednesday-Thursday - Sick.[hr]

Friday: 2 workouts

BlueSeventy 3k wetsuit swim: 50 mins / 3k

Post workout notes: This time of the year is great because I have access to three pools. One community pool (where I do masters) and two HOA pools - one heated and one not heated (but still maintained). So I'm able to get in some wetsuit swims and not burn up and also get used to that freeze shock we all get when we jump into Oceanside harbor each year. One thing I'm trying to work on is proper wetsuit fit. I do my best to try and get as much slack in the shoulders but I still get that wetsuit shoulder fatigue. I also have a bad habit of kicking too much with a wetsuit on. I have no idea why, but it's something I'm trying to work on and limit myself to a 2-beat kick, just like I do in the pool so I can conserve more energy for the bike and run.

Rudy Project Recovery Run- 37 mins / 4.3 miles / 8:36 pace

Flanny’s Workout: EZ run back

Post workout notes: Back from the dead. Still feeling effects, bloated, tired...etc[hr]

Saturday: 2 workout

SRM / Speedfil / Reynolds Bike Ride, Power file HERE:  2hrs / 31 miles / 15 mph

Flanny’s workout: Zone 2 w/ 30 minutes of climbing (that doesnt mean kill the climbs

Post workout notes: Felt like garbage most of the ride and got a flat for the first time in a year but things started getting better the last 30 minutes and started feeling a little bit better.

Rudy Project Brick Run: 20 mins / 2.85 miles / 7:43 pace

Flanny's workout: I want you to set up a practice transiton and quick change to the run after your ride. First mile at race pace and then shut it down.

Post workout notes: Treated this as transition practice and also experimented with eating solid food 15-20 minutes before to see how my gut would react to race pace. Hit that first mile in 6:17 and didn't feel so great. Both in my gut and in general. Still recovering from sickness.[hr]

Sunday: 1 workout

Rudy Project Long Run: 90 mins / 11 miles / 8:11 pace

Flanny’s workout:
30 minutes Warm Up
45 minutes low Z3 building to high Z3
15 minutes Cool Down

Post workout notes: This was a tough workout both mentally and physically. When you're not feeling well and you know you're fit it can be quite frustrating, especially after some time off. I'm just not quite recovered yet.[hr]

Totals (2 swims, 2 rides, 3 runs)
Swim: 7,000 yds /2:20
Bike: 51 miles / 3:20
Run: 26 miles / 3:30
Total hours: 9:10

Very light week overall. We would have approached this week a lot differently if I didn't get sick. The goal was to just get well and play each day by ear.[hr]

Race week (Mar 24-30)

Monday: 2 workouts

BlueSeventy Masters Swim: 1hr / 3200 yds.
500 wup, 4x100 @1:40, 4x50 @50
Mainset (all on 1:30b)
500
5x100
8x75
2x150
10x50


Post workout notes: Felt like crap the entire swim. Just worn out with a deep fatigue. Had to skip a 50 here and there, something I rarely do.

SRM / Speedfil / Reynolds / ISM Bike Ride: 80 mins / 21 miles / 15.8 mph

Flanny’s workout: Taper Ride ......Z2+ Ride for 75 min w/ 8 x 1 min Z4 on 3 min easy

Post workout notes: I went into this ride not knowing what to expect. After the first 30 seconds or so in z4, I knew it wasn't in the cards so I toned it down to z3. By the end of the ride I felt a lot better.[hr]

Tuesday: Tempo run

Flanny's workout: 10 minutes at race pace and no faster. Settle in and relax. Get 15 min of WU and then get the tempo in.....relax and run easy afterwards.[hr]

Wednesday, 2 workouts:

1hr swim:
400 choice
3X100m kick
9X100m descending 1 to 3 (3 times) on 15 sec rest
500 pull
200 cool down

1hr recovery ride:
w/ 4 x 90 sec at race pace.[hr]

Thursday:
30 min easy run. Super Easy Day
30 minute run w/ strides at completion.
Remember to get as much sleep as possible[hr]

Friday:
30 min pre race ride and 15 min venue swim if possible.[hr]

Saturday:
Race Day![hr]

Sunday:
1 hr active recovery spin or swim.[hr]

I have high expectations for Saturday. There have been a few setbacks over the winter but for the most part I've put in some solid training and there's no doubt that Flanny has me ready to race well. My bib number is #2365, feel free to track online. If you’re out on the course look out for the best looking kits on the course – all the Wattie Ink’ers! We are rocking black and orange this year and I’m excited to race in the custom made kit made by the W factory by Wattie himself. Made in the USA!

Thanks LAVA readers for all of the email encouragement and comments I have received, it means a lot! Wish me luck. Step 1, a test, for a KQ starts Saturday!