I'll make this quick...I thought last week was a big training week. In fact it was.
As I did my weekly PMC...which is this really cool log that calculates my time in HR zones and translates it into stress on my body - 19.4 hours of training and a 38 on the stress-o-meter (second highest ever for me).
8600 m swim, 116 bike, 36.5 run - with a mini epic weekend consisting of a 55/12 brick and a 15 mile run.
It seemed like a big week, that was until I saw this week's plan - 9,000 m swim, 150 ride, and 38.5 run with 5 weeks left in build - thus...10 pounds of shit in a 5 pound bag.
Last night, I attended an honorary potluck dinner for Dieter Mehlig. He is the father of my friend Stefan, who was diagnosed with cancer last April. He has begun chemo and radiation treatments and will continue to due so while Stefan is back in Germany to race Ironman Germany next weekend (along with Bobbi and Yaicha).
In order to raise awareness for cancer and start actively fighting the disease, Stefan joined the Lance Armstrong Foundation and will race for Team liveSTRONG; as well as donate his hair since losing your hair is the most visible sign of Chemo treatments and because somebody currently going through Chemo treatment may be able to put the hair to good use.
Both Kristina and I have either raced or mentored for LAF in the past several years as well, so it is certainly close to home. As I watched as everybody made ribbons to place on the liveSTRONG wall that Stef will carry with him on race day, the realization that there are very few lives that are not affected by cancer was evident.
In Honor of my mom, Grandmother, Dieter Mehlig and in Loving Memory of K's aunt Kathy, Uncle Merrill, Opa & Josey and too many more.
Okay, so if you know anything about me, you know I really like pizza, alot. Second only to Mexican food. Put them together and I am eff'd! Today is my one cheat day a week and surprise surprise...pizza!
This concoction rocked...so here it is.
Whole wheat crust
Spread refried black beans and Silva's Chipotle Salsa
Add chicken chirizo and ground beef combo (mixed with Neuvo Taco seasoning packet)
Top with fresh jalapenos, red onion, black olives & part skim motz Cook half way @ 400' F
Add avocado and a wee bit more cheese Return to oven for 5.
Apart form the typical post race challenges including but not limited to aches, pains, stiffness, lethargy, tiredness, etc...another exists.
Triathletes by nature eat a lot and often. This means that a proportionate amount of time must be spent adequately stocking the supplies of sustenance. We have our weekly Whole Foods runs, Target run, Costco run, Sprouts run then routine trips to King Soopers and Safeway to get anything that we have either missed or already consumed.
Race week is a struggle as we all have busy schedules, family, work, travel, whatever...so often times the grocery shopping at a minimum is done haphazardly but often gets overlooked. Fast forward to two days after a race. Pulling together a meal that is fun, tasty and nutritionally balanced is a stretch.
Last night, I not only rocked it...I cleaned out the refrigerator. Menu as follows:
A salad consisting of spinach/romaine; a Jazz apple; a handful of blueberries; walnuts; blue cheese and a semi-wilty yellow bell pepper, topped with a balsamic vinegar infused with mandarin and cracked pepper that K got from a co-worker in 2007 for Christmas.
Add to that 2 BBQ'd chicken breasts for a sweet and savory delight.
As the baby bella mushroom tops and brocollini were also headed for very wilty, I worked out a rosemary-garlic reduction for them which was also splendid.
Unless cottage cheese, pickles and mustard is tonight's menu, I better hit the Target after my swim.
The world's highest paved marathon. I already want to do it again. Difficult but breathtaking. Lonely but introspective.
It was K's 40th (she continues to be my running hero, with Pre a close second!). Perfect prep for IM, all about continuing the forward momentum. The first several miles climb, then descend, then climb again. The wind was frustrating at points, but all you had to do was look around and be taken back by the vast beauty. LOVE IT.
Team Freisem finished in 4:28, which set a 9 minute PR for the course. Kristina missed the top 3 in her age group by one slot. I finished 40th overall and 13 in my age group. Great day, lots of hay for the barn. For me, its all about time on the legs, running thru the aches and pains. Hoping to feel this solid on 9/13!
I felt like I was in the land of the mythical trees...huge, green, lush...Walls of enormous rocks lining the trail on both sides...a misty haze all around, fog settling in the treetops...I was alone and fast, the ground soft and moist underfoot. A morning chill, but I started sweating almost immediately as the humidity hung heavy in the air. Up before the sun, had it had the opportunity to shine thru the thick cloud layer. Quiet, eerie calm yet inviting. Between the music, birds waking, raindrops cascading thru the thick cover of leaves. Weaving along the trail, it was a day where I felt like I could run forever. Out and back, before the end, fifteen feet from me, two white tail deer bounce across the path...I gasp, exhale and jump all at once. Beautiful. I got back to the car. Collected my breath. I wanted to tell someone about what a great run that just was...about why I run...but nobody was there...just me. I'll be back to run here again.
Yesterday K and I used a precious vacation day and took to the road for our longest ride of the season. As we headed out the weather over the mountains looked dreadful. There were a fewmoments on the way to Boulder when the sun peeked thru the cloud layer.
Up Olde Stage and Lee Hill, at the top we were at the bottom of the cloud layer. It was surreal, they floated around the hillside, trees…filling the crevices as they went.
Upon descending into Left Hand Canyon, we decided to head towards Ward, up thru the clouds again. This time we got rained on…cold and rainy is no way to ride…especially for another 50 miles. After a while the clouds broke and the sun was shining; we were above the cloud layer…really cool!
On the descent back we again got rained on and saw a bit of hail, which was certainly sketchy, especially for K whose brake pads are toast.We stopped at Amante for a hot chocolate and biscotti to warm our bones.
82 miles on the day, on the Dean, about 5:40. Good day.
As I was shuffling thru status updates and notifications I read one that said...15 weeks until Ironman and realized holy crap, I am doing the same race as Mary. My how time slips by...Giddy up!
This weekends volume wrapped up the base portion of our training, which consisted of a brick and long swim... reinforcing the proximity and awareness of IM...
The 50/10 brick ended up being pretty solid even though for just about the entire ride I had really heavy legs. I was happy with the run and ended up with almost a negative split of 9's even though I had to come back into a pretty nasty headwind. My legs have still been toast since Show Low...really flat...but hay in the barn is hay in the barn...I'll take it.
Fast forward to today...3,500 swim with Eney Jones...who royally kicked our asses into shape. Swimming is her business and she knows her business...now if only I could lock all her teachings into the steel trap* I'd be all set...hopefully, I'll retain half the next time I get in a pool...Looking for a swim coach? Look no more...duh!
How many people do you know that would say that about a bike??
She hasn't been ridden in so long...In part because swapping out a wheel set every time you ride kinda sucks and training for IM, you get so locked into the bike you'll ride that you seem to forget about the other bike(s), at least I did.
On Friday, I finally saddled up and had a 35 mile ride. At first it felt weird...a little laid back and stretched out. I also felt a distinct lack of muscle memory, but then there was this moment...a short climb up Rabbit Mountain...and ahhh! Like an old pair of Levi's...
I lowered my seat a touch and slid it forward a teence. Monday will be good test as K and I will be riding 82...longest ride of the season, so far.
For those of you out there wanting or needing a bike - GIVE SERIOUS THOUGHT TO DEAN BIKES...they rock!
Travel makes working out a little more difficult sometimes.It’s easy to slip into the routine of bagging workouts because of meetings, long flights, delays, traffic…On the flip-side however, being in a different city, new scenery; diverse terrain makes it a bit easier. I tend to try and explore a bit, doing my homework up front to line up a pool, a trail, a bike if possible (thanks Doug).
This trip to Natick, MA was no different. 2700 m swim last night in a salt water pool, that’s indoor by winter and outdoor come spring.It’s a big inflatable bubble, which I’ve swum under on a chilly winter morning a few years back. As well, I got in a solid 5 miles on the stumpy, undulating, and woodsy trails of Callahan State Park in Framingham. Makes me miss the east coast.
Week to date, I have eased in as I have been mostly in a car or plane since Saturday’s race, but that’ll change with a 15 miler and a 50/10 bring on the schedule.Next week I’ll get in an 82 miler on Monday and then off to Naugatuck, CT again for work. I am stressing about being at sea-level all week and then coming back to run the Estes Park marathon next Saturday @ 8,800 feet or something like that. Long, slow, suffer fest I suspect…but one big hunk of hay to add to the barn.
I'll make this quick...I thought last week was a big training week. In fact it was.
