Tuesday, August 28, 2012

Professional Triathlete Training Log - Weekly Swim, Bike, and Run Miles For Aug 20 - Aug 26

Finishing Ironman Louisville  - Thanks Ali Elgin
I realize this wasn't published on Sunday night, or Monday morning, but I hope my readers can understand and forgive me for the Tuesday morning publishing of my regular weekly status update. I did take part in Ironman Louisville on Sunday and all of Monday was consumed with traveling so I didn't get a chance to write this.  With that being said, it is probably the most important week for me to document.

After Ironman Steelhead, I immediately traveled down from Benton Harbor to settle in at my homestay at Louisville.  It ended up being a great decision as the condo next to ours is being renovated and I was abruptly woken up this morning to the pounding of nails on my wall. My homestay at Louisville was the perfect place for me to focus on recovery and get in some of the best sleep of my life.  It also reminded me of the importance of sleep and the importance of creating environment that allows you to sleep well. People often times ask me what the most important part of my job is as I always say that the #1 priority is too sleep.  If I can't sleep then I can't execute my workouts the way they are supposed to be executed. If I don't execute my workouts properly then I am not advancing.

As for this training, I was a little unsure of exactly what I wanted to do for a taper and I was in full experimentation mode having just done Rev3 Dells and Ironman Steelhead 70.3.  In addition, I wanted to mention that I also modified my bike fit right before Steelhead, and then again this past week including removing one more spacer from my spacer stack on my aerobars.  Some people talk about how you never want to change things up before a big race, but as long as you have confidence in the change I always welcome the risk that comes with the potential reward.

Here is how my week looked:

Mon: Easy swim (3700 meters, MS 14x200 in a LCM pool on the 3:30.  Wall times were in the 2:55-3:08 range)
Tues: Easy bike (2:10 minutes, 46 miles, 1753kj, 235 watts)
Wed: Graston and ART session in the morning.  Swim (3700 meters, MS: 400, 2x200, 4x100, 8x50 on the 1:45)
Thur:  Easy bike (1:28, 31 miles, ~1300kj???, 228 watts), Swim (1600 meters, 8 descending 100s on the 1:45 from 1:24-1:19)
Fri: Off, although I did end up biking a few miles as I'm too poor to actually park in downtown Louisville so I chose to park just outside of the city and ride down for the PRO meeting.
Sat: Easy bike (42 minutes), 10 minute jog
Sun: Ironman Louisville (2.4 mile swim, 112 mile bike, 26.2 mile run)

With Dr. Jeff Fortes @ Score Clinic
Everything I did was fairly easy. I did do some more moderate efforts swimming but nothing fast.  The nature of Louisville ensured that there were some natural efforts thrown in there on the bike.  And as you can see I didn't run all week.  I tried to run early on in the week and got about 1/4 mile into a run and pulled the plug as I tweaked something in my right hip and decided just to let it rest.  I did run on Sat for just a few minutes to make sure that I would be able to run on Sunday.  I will write-up a full Ironman Louisville race report later.

I did want to thank Dr. Jeff Fortes at Score Clinic for doing Graston for my Achilles and some ART for my hip on such short notice.  It was great to have a doctor wrenching on me that has completed an Ironman and understands the needs of Ironman triathletes.

Here are my weekly swimbike, and run totals:

Total: 242 Miles / 16 hours 22 minutes

Swim: 13,300 yards / ~8 miles / 3 hours 30 minutes
Bike: 206 miles / 9 hours 17 minutes
Run: 28 miles /  3 hours 35 minutes
Core:  0 sessions / 0 hours 0 minutes

Weight: N/A
Body Fat: N/A

Calories Consumed: N/A
Calories Burned: N/A

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