Wandering Dawn

A California girl exploring the world

triathlon training

Life After Ironman Put On Hold

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My first sprint triathlon. Riding a road bike that is too big for me and with a crooked helmet!       (July 2011)

The day before I completed my first sprint triathlon, I signed up for my first Ironman.  I trained with this goal in mind for 1 year.  6 of those months I followed a very structured training plan, and the last 3 I was so busy that I hardly saw friends or had a social life outside my triathlon circle.  Needless to say, I was ready for a break…but life had something different planned for me.  I did not finish Ironman Coeur d’Alene, and the moment I was pulled off the bike course just after mile 90, I vowed to do another Ironman.

My Plans Post Ironman – Put on Hold

  1. Pay off triathlon debt
  2. Save money
  3. Take time off from training and relax
  4. Focus on running, my passion
    1. August: PR at America’s Finest City Half Marathon (current PR is 1:51:51)
    2. September: Complete Napa Ragnar Relay Ultra as “The Most Interesting Team in the World”
    3. December: Race Las Vegas Half Marathon
    4. February: Qualify for Boston Marathon 2014 at Surf City Marathon 2013 (break 3:35)

My New Plans Post Ironman

  1. Find a second Ironman in 2012 and signup (Cozumel??)
  2. Train my butt off for Ironman #2, and focus more on cycling
  3. Find a miraculous way to cover another $3k+ in Ironman costs
  4. Complete more triathlons for practice
  5. Complete running events only if they fit into my Ironman training plan

The funny thing is, I think I’m ok with this outcome.  I remember completing my last Ironman training run the day before the race and wondering what life was going to be like post-Ironman.  What would I do with my free time?  Watch TV?  Go shopping?  Those things don’t exactly interest me anymore, and I’m sure I would have just wanted to keep working out in one form or another.  Plus, I still have A LOT to learn and huge room for improvement in both the swim and the bike.  I don’t have to focus on “just finishing” the Ironman – I can focus on finishing strong.

Now, it’s time for me to take on Ironman Training Part 2, and set out to finish what I started one year ago.

Ironman Coeur d’Alene. Riding a tri bike that fits and with my helmet on straight.                          (June 2012)

Ironman Training Days 7-9

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Monday 12/12/11
Morning 6:30am: Ab Ripper X
The original plan was to stretch out and do my P90X Yoga DVD, but I didn’t wake up early enough for that, so I did a quick 15 minute abdominal workout instead.  I should probably do this 1-2x/wk.  I feel like I’ve lost so much strength in my core!  Granted this is a 349 rep DVD, so I probably shouldn’t be too upset that I was short a few reps this morning.  Still, it put me in my place.

Evening 7:30pm: 1 hour technique swim class
This was my third swim class within one week, and I already find myself improving. Up until last week, I hadn’t swam since my last triathlon on 9/11, so I had no idea how bad I’d be.  Fortunately, my technique is coming back quickly.  I still need to be watched and reminded of ways I can improve, and that is why I like going to these technique classes.  My favorite swim coach, Trevor, is typically there on Monday nights, so I try to make going that night a priority.  Eventually I will incorporate Masters swim classes into my weekly swim workouts so I can build up my endurance which will be critical for the 2.4 mile swim.  Both classes run at the same times and are coached, but you rarely take rests or get feedback in the Masters classes.

Tuesday 12/13/11
Morning: Rest (was supposed to spin on my bike)
We woke up to no power! Can I use this as an excuse? 

Evening 7:15pm: 6 x 800 Yassos on the treadmill
I got a gym membership 1 1/2 weeks ago specifically for triathlon training in the winter.  No, San Diego doesn’t have harsh climates like other parts of the U.S. (sorry Boston) but it does have the same amount of limited daylight.  I particularly need the gym for my mid-week runs which are getting more intense as I get closer to my marathon.  My first trip to the gym was to do Yassos, or speed work, on the treadmill.  It was quite an experience.  I had forgotten how much of a meat market the gym is.  I tried to ignore this, or at least be entertained by it, as I did my speed work.  I did my Yassos at 7.7mph on the treadmill (7:47min/mile pace) at a 1% inclince six times.  Not bad for just starting out.  The goal of the Yassos drill is to build up to 10 intervals to get to your goal marathon pace.  Here’s an overview pulled from my friend Nicole’s blog on how Yasso 800s works.

What are Yasso 800s?
Bart Yasso, a manager at Runner’s World, invented this speed workout nearly a decade ago. According to an article on Runner’s World, since then literally thousands of runners have claimed that the program has worked for them. Here it is:
* Run 800 meters (that’s half a mile or two laps around a track) repeats in the same minutes/seconds as your hours/miles goal time for a marathon (ie if you are shooting for a 3 hour, 30 minute marathon, run each 800 in 3 minutes and 30 seconds).
* Between sets, jog or walk for the same amount of time as your 800 meter run (3:30 in this case)
* Do this work out once a week, starting with 4-5 and building up to 10.
* If you can consistently finish all 10 800s at your desired pace, you should be able to run the marathon at this pace

Wednesday 12/14/11
Morning: Rest (was supposed to spin on my bike) – I definitely need to get used to my bike trainer.  I’ve only been on it once, and it was a good experience.  I just haven’t made it a habit yet.  I do need to put in much more time on the bike very soon!
Evening 6:00pm: 8 mile run (outdoors) 9:30 min/mile pace
I felt really good during my mid-week long run with Nicole tonight.  I love how effortless running is becoming! 
Nutrition: Luna bar 1 hour before the run. Nothing  during the run. 1 scoop of recovery drink after the run. Then veggie burger for dinner!

Why I want to be an Ironman

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What’s an Ironman?

For those of you already thinking What the heck is an Ironman? click here to learn more about this 2.4 mile swim, 112 mile bike, 26.2 mile run triathlon event!  The one I am officially signing up tomorrow for is Coeur d’Alene!  My half Ironman (aka a 70.3) will be a LOCAL race in Oceanside, CA!  I’m so excited to have a plan in place! My first sprint is this Sunday (yes, my first one), my triathlon books are in the mail, and I am ready to seriously ramp up my training. This IS happening! All within 1 year!  Am I crazy??

Practice Triathlon for Beginners June 2010

Training

Four of us are working to complete this goal together: my amazing boyfriend, Jeremy, my great friend and blogger, Nicole, and her wonderful boyfriend (who has already completed 1 Ironman), Mike.  We make a great team, and I look forward to this support system. I don’t know how I’d do it without them.  I think I’d go crazy doing 4-6 hour training rides alone!

Fearless Foursome - The beginning of an amazing friendship

Cost

Triathlons are expensive. This is not a cheap sport, and an Ironman is the most expensive event of them all. It costs $600+ to sign up for the race.  That doesn’t include transportation (flights, rental cars, etc), lodging, and all the equipment needed.  Check out my first road bike I recently purchased! (I saved $500 so didn’t feel TOO bad about the cost of carbon fiber….)

New Bike! Trek Madone 3.1

Why? Why? Why?

Why would I want to subject myself to this? The answer is simple. I want to be an Ironman. I want to hear the announcer say “Asia Simonelli. You are an Ironman!” when I cross the finish line, hopefully with a big smile on my face.