Wandering Dawn

A California girl exploring the world

IronmanTriathlon

Ironman Training Over the Holidays Part 1

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Running by day.  Partying by night.

The last week of Ironman training was sporadic and inconsistent.  Training over the holidays is HARD.  Looking back at my past week of training is a little frightening.  It definitely does not resemble what one week of Ironman training should look like, and after the holidays, there will be no more excuses to have a light training week!

Day 11  – Friday 12/16: Rest (intentional)

Day 12 – Saturday 12/17 8:30am: 18.5 mile run
Nutrition: Pre Run – 2 waffles + peanut butter & agave syrup. During Run – 4 GUs.  Post Run – Chocolate Muscle Milk Light and pretzels (immediately), then leftover tofu fried rice (1 hour later).  I didn’t eat enough post run which left me feeling very lethargic.

I woke up feeling nauseous and “off”.  I had to fight with my waffles to finish 90% of them.  Needless to say, I was nervous for this run.  Nicole and I felt that the first half of the run was harder than last week’s, but surprisingly, the last half was more effortless than last week’s so it was a flop of our 16.5 mile run.  I had intended to try out salt tablets on this run but completely forgot them, and again I finished with a salty face.  The marathon is 6 weeks away, and I still need to perfect my sodium intake.  When I trained for my first marathon earlier this year, I never practiced with salt, but then on race day I had 1 packet at the starting line and 1 packet around mile 16.  Overall, I felt great, so I was very lucky that something I never practiced with didn’t have an adverse effect on me. 

Day 13 – Sunday 12/18 9am: 27 mile coastal bike + 3 mile run
Nutrition: Pre Ride – Evol breakfast burrito. During Ride – 1 waffle and 1 water bottle with 1 scoop CarboPRO + 1 scoop vitalite. Post Ride – 1 scoop P90X Recovery Formula (immediately), then veggie burger and split pea soup (1 hour later)

I felt strong on the bike and was pleasantly surprised at how good I felt the day after a really long run.  I had some major issues trying to eat and drink while riding, though, so I definitely need more practice!  It was chilly, so I had full fingered gloves on which made it nearly impossible to open my Honey Stinger Waffle.  I got it open at a stop light, and it flew out of the package onto the ground!  Nicole picked it up, blew on it, and said “10 second rule!  You don’t want to let that nutrition go to waste.” What a good training buddy!  I had a backup GU but decided to eat the tainted one anyway.  Builds character.   Next ride I’m going to try eating my food prepared out of a ziploc baggie in my bento box to see if that makes eating on the bike any easier.

Day 14 – Monday 12/19 5:45am: 45 minutes bike trainer
Nutrition: During ride – 1 banana and 1 scoop P90X Recovery formula

Normally I rest my legs in the morning and only go for a swim at night, but I knew this week would be crazy so I jumped on the bike at 5:45am.  My legs definitely felt heavy, so I focused on keeping my cadence up in the small chain ring.  Monday night my family and I did our early Christmas at my parents house and opened presents!!  Some of my triathlon gift highlights were a Timex GPS watch and a cycling jacket!

My new training watch!

Day 15 – Tuesday 12/20 5:30am: 8 mile run
Nutrition: Pre-Run – 1 banana. Post-Ride – 2 waffles + peanut butter

I bundled up and ran to Nicole’s house in the darkness.  The early morning run felt good, and I like starting my workday with an outdoors workout. It wakes me up and gives me energy!

Day 16 – Wednesday 12/21: Rest (unintentional/Jeremy’s Bday!)
Our neighbors were SO noisy, so I had a terrible night’s sleep and decided to sleep in.  Wednesday night we celebrated Jeremy’s birthday!!  Happy 32nd birthday, baby!

Jeremy's Surprise Birthday Celebration at Encinitas Ale House

Day 17 (NYC) – Thursday 12/22: Rest (unintentional)
Slept in and rushed to pack up for our trip to NYC.  Went out in Rockefeller Center just in time to catch the magic!

Rockefeller Center

Day 18 – (NYC) Friday 12/23: 6×800 Yassos (7:41 min/mile 800m, 9:31 mph 400m recoveries, 5 miles total)
Nutrition: 1/2 Luna bar before, and 1/2 Luna bar after
Set my alarm and forced myself out of bed at 8:30am EST to do some speed work on the treadmill while I had easy access to the gym in my cousin’s building.  Yassos were not easy today probably because I was out late in NYC and somewhat jetlagged.  I was just happy to finish!  We spent the rest of the morning at the 911 Memorial Site which is really coming along nicely, and then hopped on a train to Boston.

Day 19 – (Boston) Saturday 12/24 Christmas Eve: Rest (unintentional)
First full day in Boston in a household of 2o.  Speaking of 20, it was 20 degrees outside when I woke up, so the So Cal girl in me justified skipping the 10 mile long run outside.  What if I got frostbite?

My adorable niece, Kiva!

I’m in Boston 4 more days and get home Wednesday afternoon.  The plan is to train every day when I get back because I don’t have to go back to work until Tuesday 1/3!  (OK, maybe I’ll cut myself a break on New Year’s Day.) Stay tuned for Ironman Training Over the Holidays Part 2 when I conclude my crazy holiday training schedule, put it behind me, and get ready for a new year full of IRONMAN TRAINING!

Big poker winner! Merry Christmas to me!

Ironman Training Day 10

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Jeremy and me after our first Sprint Triathlon (Solana Beach) July 2011

Thursday 12/15/11

Woo hoo! Day 10!!  Today I stayed indoors which is quite rare for my training.

Morning: 5:45am – 40 minute spin on my bike trainer
Nutrition: 1/2 banana pre-workout*, 1 scoop recovery powder (110 calories) during workout, 1 scoop after workout
*Jeremy came up to me when I was a few minutes into the bike and asked me what I ate before my workout. Such a good workout buddy looking out for me!  He gave me 1/2 a banana so I had some fuel to start.

I finally got on my bike this week!  Jeremy and I still only own 1 DVD (the one that came with our trainer), so I did that workout for a second time, but I had to cut it 20 mins short so I wouldn’t be late for my work meeting.  It was still really tough!   That workout makes me SWEAT.  Our Ironman training buddies own multiple Sufferfest DVDs and they use them a lot, so maybe that’s something we will also invest in.  The motto of those workouts are “I will beat my ass today to kick yours tomorrow.” Sounds intense! And awesome.

Evening: 5:45pm – 20 min swim, gym strength
Nutrition: Handful of trail mix on my ride to the gym. Another handful while I was out shopping for dinner post-workout.

This was my second time using my new gym membership.  It still feels weird working out in a gym.  I’m used to the great outdoors and working out alone or with 1-3 other people…Not in a room full of sweaty strangers!  Nevertheless, I drove my butt straight to the gym after my work meeting, changed into my swimsuit, and jumped into the lap pool.  It wasn’t crowded and I had an entire lane to myself…for about 20 minutes.  Then I was kicked out for a water aerobics class.  Next time I should check the schedule first!  I still got a good swim in, but I wasn’t able to leave the gym quite yet, so I changed into gym clothes and played around a little bit.

I wanted to see if I could still do any pull-ups.  I was able to do 7 at my peak just after P90X!  I walked around aimlessly looking for a pull-up bar, and two nice boys showed me a few options.  Haha.  I took my pick and jumped up, hanging there for a few seconds, and then doing 2 1/2 pull-ups.  Not bad.  I jumped down and back up again and did 1 1/2 chin-ups.  I still have some of that strength, but I lost quite a bit, so I want to incorporate some strength exercises during my Ironman training whenever possible.  After my mini pull-up session, I did two sets of 10 push-ups – standard and wide.  Then I did a mini Ab Ripper X series.  To finish, I did 4 sets of 10lb dumbbell bicep curls (standard and cross body).  I’m still not used to working out in the gym again, but I’m proud of myself for not running straight to the treadmill when my swim was cut short.  I ran the past 2 days in a row, so it was time to change it up!  What are your favorite training exercises to do specifically when you’re at the gym?

Tomorrow is Friday, and you know what that means. REST DAY!  I’ll be back Saturday for an 18 mile run.

Ironman Training Day 5

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Day 5 – Saturday 12/10/11

Morning
8:30am – 16.5 mile run around Mission and Pacific Beach. (My old stomping ground!)
Nutrition:
Breakfast: 2 waffles w/ peanut butter & agave nectar = 400 calories(?)
During Run: 2 vanilla Gus, 1 shot block serving, and 1 scoop Vitalite mixed with water = 340 calories
Post Run: Big brunch! Scrambled eggs w/ spinach, mushrooms, and cheese, potatoes, onion bagel, fruit, coffee

Feeling hungry after my long run!

Ok – So this run wasn’t exactly for Ironman training.  It’s for my marathon in Feb.  We’re really starting to get up there in miles!  Many triathlon experts will warn you not to do a marathon before or during Ironman training because there is a high risk of injury and a long recovery time after runs lasting over 2 hours.  I definitely understand that, but I hope to stay strong and healthy during my marathon training. I want to do another marathon to break the 4 hour mark. (I hit 4:01:59 on my first one in June 2011.)  It’s a great challenge, and I felt so incredible crossing the finish line.  I LOVE running.  It’s my favorite part of the triathlon.

I felt strong on the run today.  This was definitely my best long run by far.  My average pace for 16.5 miles was 9:15min/mile which is getting close to my marathon goal time.  My hip didn’t bother me today which was HUGE because it hurt a lot during my recovery run last week.  I am trying to pay extra attention to my hip (or IT band?) because it has been bothering me for a while.  Today, however, the “pain” was pretty standard after the 1/2 marathon mark – sore knees, ankles, hip flexors.  Nothing limiting.  I did finish with salt all over my face…My face was pretty white, so I need to take in more sodium on my next run.  Nicole and I had a lot to talk about and were both feeling like we had a good long run day.  Now I’m feeling very optimistic about the marathon which is only 8 weeks away!  There’s still a few spots available for the Surf City Marathon if you’re interested!