Training.........

New Schedule

runidaho — Sun, 21 Mar 2010 02:13:18 +0000

So today was my last work out for the week. I will be sweet to have Sunday off to relax!! Cut my ride into 2 loops, first one was West into down town then back to the house then out to Kuna and back. 2nd loop was great until I pushed 25 miles of a rather sturdy head wind but just like hills, the ride home was quick and much easier. Soon as I got home, coach told me to carb up as fast as possible and take a nap. Nice!

Wind; for something you cant see it sure screws with you!

runidaho — Fri, 19 Mar 2010 02:13:54 +0000

12 mile run on the books tonight. Left work and headed to Eckert and Warm Springs and headed toward Lucky Peak. The trip out was fairly quick with the wind at my back but my legs were so freaking sore I felt like I was hobbling, made the loop through the park at Luck Peak and then it hit….. The wind, my flat return run felt like I was running up hill, you could actually see the pace per mile drop when the wind would gust. I picked Terry up on my return mile 8 and he ran with until I got back to the car. Thanks again to Terry for dragging me along the last few miles. I would like to have just 1 workout where the wind was not blowing 20-30 mph.

New Training Plan

runidaho — Thu, 18 Mar 2010 02:19:36 +0000

So after training on my own since November, I decided that I needed a coach. You ask why? My thinking behind it is this, 140.6 miles is a long freaking ways. A 2 mile swim have done already, 112 miles on the bike I can build up to and sure I have run several marathons but put the three together over 12-14 hrs and without the proper training you (I) will have one long day. I have invested a rather large amount of money not to mention time and come race day I would like to complete this race with a very respectable time for 40 yrs old and it being my first ironman. This brings me to me 1st week of my new training plan with my coach. Two workouts a day 6 days a week with the majority of these being on the bike. The good news is I get Sunday off to spend with the family. Now tonight, I finished my 2nd bike workout of the week with 60+ miles and I still have 2 rides left; one 20 miles and a 71 miles on Saturday. This still leaves a 12 mile run on Thursday and 2 miles after the bike on Saturday. Did I mention I get Sunday off? I did…. Well the increase in miles, speed work and intervals has left my legs DEAD!! I can’t even walk up the stairs at night without peeing my pants, I’m not kidding!! I will try to keep the daily posts rolling so that you can listen to me bitch about the wind or what ever it may be that day. Until then.

It’s been a bit

runidaho — Wed, 17 Mar 2010 12:40:17 +0000

seems that training, work, family and life fill up a day and then some. when I’m done at the end of the day I am spent and just wana sleep. this might be caused by the decision to hire a coach witch has proven to be harder than expected. it’s a welcome change though; I feel like my training now has purpose and I am headed in the right direction.
I will try to keep this more up to date as I go !!

Longest ride yet

runidaho — Sun, 28 Feb 2010 23:50:29 +0000

Most folks prefer to relax and watch tv, garden, shop or just unwind but for us Sunday is our big training day, the long bike. With this we hope to prepare our legs and backside for the ultimate 112 mile ride. This Sunday we left Maverick in Meridian at Linder and Cherry and Headed toward Middleton into a brisk 15 mph headwind. For something you can’t see, wind sure can take a lot out of you if you let it, the key is to stay positive and think of it as a training tool and just let it go. We continued through Middleton and proceeded to Emmett via Emmett Rd which comes out around 2 or 3 miles West of the town of Emmett itself. At this point we can finally put the wind behind us and gain some ground until we come to the hill. It actually looks worse than it is and once you find your cadence, you can shoot right up it without much trouble. We stopped briefly at the lookout for a photo-op.

Shane, Ryan and Paul

Shane, Ryan and Todd

The shots were from the look out on Freeze Out Hill overlooking Emmett, Id. Not much now but in the summer, it’s orchards and green fields.

From here the we proceeded to head south back into town and finish out ride back at Maverick; 65.5 miles total in 3hrs 38min.

The best thing about this ride is I felt GREAT! I could have ridden another 20 miles or more or so it felt.

The long ride

runidaho — Sun, 21 Feb 2010 23:48:19 +0000

Meet the boys at Mr. Lund’s house for a 10am departure. Much colder than the freaking weather report had indicated and the wind? What the hell!! Our prize? Swan Falls; if you have had not had the chance to ride this little beauty, it’s a must. Rolling hills, wind and mile after mile of asphalt and the best part of the ride is the hill. Here is a shot from the top of the hill looking at the dam below.

It’s approximately 1.5 miles form the top to the dam.

We took a quick photo or two and then up we go.

Here is a quick shot of the road up. It’s hard to see but it’s a grind!!

After reaching the top we headed back, the first 10 miles or so wasnt bad because the wind was out backs but that soon changed and the grind was back. Normally a 57 mile ride would be just that but after a 16 mile run yesterday, slugging out a 25 mile head wind I was in no mood. Yet I sucked it up and finished. 3hrs 37min. Until next time.

Week 18 day 6

runidaho — Sat, 20 Feb 2010 23:37:14 +0000

16 miles today. Our little group split up today, Ziff and Terry ran hills and Jill, Kez and I choose the green belt. Other than a head wind on the way out to Lucky Peak, it wasn’t to bad until……. On our was back, I was looking forward to using the restroom by the Shake Spear Festival but when we got there it was closed and the water was turned off. So now I have 7 miles to go without any water and a full balder. Normally I would have stopped along the green belt and taken care of the issue but there were a lot of people out and I didn’t feel like being arrested for indecent exposure. Overall it was a good run and the legs felt pretty darn good for 16. Tomorrow is the 60 mile bike ride on rolling to steep hills.

Week 18

runidaho — Fri, 19 Feb 2010 01:43:56 +0000

TGITH!! Day off tomorrow and I need it. Monday’s am swim was good and since the weather has cooperated, I put in 21 miles on the bike with an extended interval. Tuesday was am strength training; race home from work, change and another 20 miles on the bike followed by a 5.25 mile run. Wed am was my 2 mile swim and another 20 mile bike ride after work. By now my ass is a bit tender from 3 days in a row but that shall pass, it always does. Thursday am was an extended core workout and then 6 miles after work. I still have 2 days left this week, Saturday 16 mile long run and Sunday a 60 mile ride. Come Sunday night, I will be in bed by 6

Easy week is over..

runidaho — Sun, 14 Feb 2010 02:03:11 +0000

Started the week feeling run down and sore. So taking the advice of a friend, I decided to reduce the training for the week. This worked well except for my Wed night and Saturday afternoon ride. I have been hammering the pedals and pushing it as hard as I can. I guess my thought is the harder I ride, the better shape I will be in for the race. I’m funny!!

Due to VD, we decided to run in the am and then meet at noon and ride so Sunday would be free. The run was good but the ride was tougher than expected. We rode Cartwright which is a great ride for hills. I really don’t mind the hills, I know it’s good training and each time we ride a feel a little stronger. The down hill is my favorite! Ryan and I were hot dogging down the backside of Cartwright at 47 mph thru 25 mph corners. It was SICK!! I love that feeling. Anyway, it was a good ride and I am happy as hell that its done for the weekend. Next week will be a big week, should top out near 14 to 15 hours.

Love the run

runidaho — Sun, 07 Feb 2010 01:28:38 +0000

Some days just to get out the door for a run is like pulling your own teeth and then the run is uncomfortable, and seems to take forever! Today was not that day………… Robie Creek was our route; leaving from Fort Boise parking lot and our destination was just short of the summit. Fog, sun, wind and plenty of snow made the run interesting but regardless of the weather and THAT hill I felt great!! 15 miles total 2hrs 26min is not to shaby and I still felt fresh at the end, I could have endured another 5! Now let’s hope for fresh legs for tomorrows 3 hr ride.