Ironman Lake Tahoe - Week 25

Monday:  Strength 1:00 (SM)
=> nothing

Tuesday: Swim 1:00 E(Speed)
               Run :45 E2
=> travel

Wednesday:  Bike 1:00 S5
=>  Bike :30

Thursday: Swim :45 E2
                 Run :45 E2
=> Bike 1:00

Friday: Day off
=> Run :25

Saturday: Swim 1:15M
                Brick
                Bike 2:00
                Run 1:00
=>

Sunday: Bike 1:00 E1
=>

Plan time:  10:30
Total time: 1:55

Start Weight: 217.2
End Weight:

Ironman Lake Tahoe - Week 24

Monday:  Strength 1:00 (SM)
=>

Tuesday: Swim 1:15 E(form)
               Run 1:00 S1
=> Swim 1:00

Wednesday:  Bike 1:00 E2
=>Bike 1:30
     Run   :10

Thursday: Swim 1:15 E2
                 Run 1:00 E2
=> 

Friday: Bike 1:00 S4
=> 

Saturday: Swim 1:30 E3
                Brick
                Bike 3:00
                Run 1:30
=> Run 1:00

Sunday: Bike 1:00 E1
=> Run 1:00

Plan time:  14:30
Total time:  4:40

Start Weight: 218.0
End Weight: 217.2

Ironman Lake Tahoe - Week 23

Monday:  Strength 1:00 (SM)
=>

Tuesday: Swim 1:15 E(speed)
               Run 1:00 E2
=>  Run 1:00

Wednesday:  Bike 1:15 E2
=>  Hike 1:00
      MTB :45

Thursday: Swim 1:15 E2
                 Run :30 E1
=>  Run 1:00

Friday: Bike 1:30 S5
=>  Bike 2:00

Saturday: Swim 1:30 E3
                Run 3:00 E3
=>   Run 3:00

Sunday: Bike 6:00 E3
=>

Plan time:  18:15
Total time: 8:45

Start Weight: 215.4
End Weight:  218.0

Ironman Lake Tahoe - Week 22

Recovery after the Mountain Man Half IM... didn't really have a plan, just doing what I can

Monday: 
=> Run :30

Tuesday:none
Wednesday:none

Thursday:
=> Bike 2:15 (3x 4miles up snowbowl)

Friday:
=> Run :45

Saturday:
=> Hike 1:00

Sunday:  
=> Run 1:00

Plan time: n/a
Total time:  5:30

Start Weight: 218.6 23.0
End Weight:  215.4

Mountain Man Half Ironman

The Mountain Man Half Ironman was today, it went very well overall.  Didn't get a great sleep last night, had to get up at 4:00 to make it out there early.  Found a good spot at the end of one of the rows and got my stuff set up. 

The plan was to start the swim very slowly to avoid getting out of breath and stopping / flopping on my back, etc.  I also used my brand new Vista goggles by Aqua Sphere, which are awesome... they have a great seal.  I took a spot way to the right to have some more room.  This strategy worked very well, and I was able to maintain a steady pace throughout the whole swim... ended up with a PR that I thought I would never do, 36:18 or 1:53/100m.

This was the first long race with my new Cervelo P3.  My goal was to try to average over 20 mph and then see if I can still run.  I started off very strong, but then after 1:00 I had a flat tire on the front.  This was my first flat during a race... very exciting.  Everyone passing me was very nice, asking if I needed anything... I had to borrow a tire lever and a CO2 cartridge when the first one I tried didn't work.  It took me 11 minutes to complete the tire change... I really do need to practice my tire changes, but for a first one during a race I didn't think that was too bad.  After the flat, I got back on it.  Ended up still with a new PR of 3:12:26, 17.5 mph.  

Got to the run, the plan there was to take it easy for the first mile and a half, and then really easy on the way up the nasty hill.  This seemed to go pretty well, but what was more of a problem was that I only had one gel left for the whole run.  I decided to try to save it to the end... but I really needed to have 2 or 3 more to eat more constantly through the whole run, I think I could've been faster.  Ended up coming very close to PR-ing the run also, but came up just a couple of minutes late.  I ended up at 2:53:58, 13:16 per mile.

Ironman Lake Tahoe - Week 21

Monday:  Strength 1:00 (SM)
=> Hike 1:20 

Tuesday: Swim 1:00 E(speed)
               Run :30 E2
=> Run :50
      Swim :40 (37 minute mile)

Wednesday:  Bike 1:30 M1(40-50)

Thursday: Swim 1:15 E2
                 Run :30 E1
=> Bike :45 (1 time 4 miles up snowbowl)

Friday: Bike :30 S1

Saturday: Swim 1:30 E3
                Brick: 1:00/1:30 -- switch
=> Run :10

Sunday:   Mountain Man Half Ironman
=> Race: 6:45

Plan time:  14:45
Total time:  10:50

Start Weight: 218.0 24.1
End Weight:  218.6 23.0

Ironman Lake Tahoe - Week 20

Monday:       off
Tuesday:       off
Wednesday:  Run :50
Thursday:     Run :30
Friday:          Bike 1:15
Saturday:      Run :30 
                     Bike 1:45 (snowbowl)
Sunday:        Bike 2:00 (lake mary)

Total Time:   6:50

End weight:  218.0 24.1

Ironman Lake Tahoe - Week 19

Mon:   Strength SM 1:00
=>  Bike 1:30 with accelerations

Tue:     Swim 1:15 E (form)
            Run 1:00  M2 (3Z)  (3-5x6' Zone 3, 2' rest)

=>  Run 1:30

Wed:    Bike 1:30 E2
=>  

Thu:     Swim 1:15  E2
             Run :30 S2  - several :20-:30 pick ups
=>  Bike 3:00 (snowbowl repeats)

Fri:     Bike 1:30 S4  (mostly zone 1-2, with a few 10-20 second accelerations)
=>  Hike 1:30

Sat:      Swim 1:30 E3
            Run    2:30 E2
=>  Mountain Bike 1:30

Sun:     Bike 5:00  E3
=> 

Plan Time:  17:00

Total Time:   3:00

Start Weight: 
End Weight:  221.8 26.2

Ironman Lake Tahoe - Week 18

Spent the week in Hawaii.  I planned to run every morning that we were there, but I ended up only doing 2 runs.  Played golf, snorkeled, boogie boarded, and walked around... that was all the exercise I managed.  Now back to the regularly scheduled program!

Ironman Lake Tahoe - Week 17

Mon:   Strength SM 1:00
=>  Bike 1:25 (hill repeats 2.5 miles)

Tue:     Swim 1:00 E (form)
            Run :30  S2

=>   Run/Walk 1:00

Wed:    Bike :45 E2
=>   Run 1:50

Thu:     Swim 1:00  E2
             Run :30 E1
=>   Bike 1:35 (hill repeats 3.0 miles)

Fri:     Bike 1:00 S5
=>  Run 2:15

Sat:      Swim 1:30 E3
            Run    2:15 E3
=> 

Sun:     Bike 4:00  E3
=> 

Plan Time:  13:30
Total Time:  8:05

Start Weight:  225.4 24.9
End Weight:  

Ironman Lake Tahoe - Week 16

Mon:   Strength SM 1:00
=> Run 1:35

Tue:     Run :45      S1

=> Bike 1:00
      Run :30

Wed:    Bike 1:00 S5
=>   Run 1:30

Thu:     Swim 1:00 T1b
             Run :30 E1
=>  bike 1:20

       Walk :30

Fri:      Off
=>   Weights :45

Sat:      Swim 1:15 E(form)
            Run    1:00 E2
=>  off

Sun:     Bike 2:00 T1(6-10)
=>  triathlon 1:30

Plan Time:   8:30
Total Time:  8:40

Start Weight:  225.4 24.9
End Weight:   225.4 24.9

Ironman Lake Tahoe - Week 15

Mon:   Strength SM 1:00
=> Bike 1:25 

Tue:     Swim 1:15  E (speed)
            Run :30      S2

=> run 1:00

Wed:    Bike 1:30  M1 (30)
            Run  :30 E1
=> run :40, dog bite!

Thu:     Swim 1:15 E2
             Run 1:00 E2

Fri:      Bike 2:00 E1

Sat:      Swim 1:30 E3
            Run    2:00 E3

Sun:     Bike 3:30  E2

Plan Time:   16:00
Total Time:   3:05

Start Weight:  227.0  24.9
End Weight:

Ironman Lake Tahoe - Week 14

Plan was to run 3 miles each day at the lake.

Mon :40

Tue :30

Wed 1:10

Thu

Fri :30

Sat

Sun

Total 2:50

Ironman Lake Tahoe - Week 13

Monday - Strength 1:00 SM (Strength Maintenance)
- same exercises as MS, 2 sets at 60%, 12 reps, 1 set at 80%, 8 reps
==>  Bike :30

Tuesday - Run :45 (S2)
              - Swim 1:15 E (Speed)
==>  Run :30
         Bike :30

Wednesday - Bike 1:00 M1 (20)
                   - Run :30 E1
==>   Run :45

Thursday - Swim 1:15 E2
                - Run :30 E2
==> bike 1:00

Friday - Bike 1:00 E1
==>

Saturday - Swim 1:15 M1
               - Run 1:45 E3
==>

Sunday - Bike 2:30 E2
==> run :30

Total Time:     12:45
Actual Time:   3:45

Start Weight:  227.0 26.0
End Weight:  

Ironman Lake Tahoe - Week 12

Monday - Strength 1:00 PE (Power Endurance - strength with velocity)
- same exercises as MS, but 65-85% of max, explosive movement, 8-15 reps per set
==>

Tuesday - Run 1:00TM #4 or S2 (pickups)
==>   Run :30

Wednesday - Strength 1:30 PE + Plyo #2:
four square set up:
  2 | 3
  -----
  1 | 4

set 1: 2-4 x :20 1->2->1
set 2: 2-4 x :20 1->4->1
set 3: 2-4 x :20 1->3->1
set 4: 2-4 x :20 4->2->4
Single Leg:
set 1: 2 x :10 1->2->1
set 2: 2 x :10 1->4->1
==>

Thursday - Swim 1:00 M(speed) (fast 25s and 50s at end)
                - Run :30 E2
==>

Friday - day off
==>

Saturday - Swim 1:00 E(form)
               - Run 1:00 A1b (faster paced group run)
==>

Sunday - Bike 1:00 S5 (90rpm+)
==>

Total Time:     8:00
Actual Time:   :30

Start Weight:  227.0 26.0
End Weight:  

Ironman Lake Tahoe - Week 11

Monday - Strength 1:00 PE (Power Endurance - strength with velocity)
- same exercises as MS, but 65-85% of max, explosive movement, 8-15 reps per set
==> run :15
        bike :30

Tuesday - Swim 1:15 E (speed)
              - Run 1:00TM #1 or S2 (pickups)
==> run 1:30

Wednesday - Strength 1:30 PE + Plyo #1:
four square set up:
  2 | 3
  -----
  1 | 4

set 1: 2-4 x :20 1->2->1
set 2: 2-4 x :20 1->4->1
set 3: 2x (1->2->3->4)x4
set 4: 2x (1->2->3->4)x4 
==> run :50

       Swim 1:00 (47 laps)

Thursday - Swim 1:15 M
                - Run :30 E2
==> bike :15 (flat)

        Walk 1:00 (with bike)

Friday - Bike 1:00 S1 (step ups)
==>   bike :20 (bike fitting)

Saturday - Swim 1:15 E2
               - Run 1:30 E4
==> bike :20  (little spin around with new bike)

Sunday - Bike 2:00 E2
==> run 2:00

Total Time:     12:15
Actual Time:    8:00

Start Weight:  227.0 26.0
End Weight:   227.0 26.0

Ironman Lake Tahoe Training -- Week 10

Monday - Strength 1:00 PE (Power Endurance - strength with velocity)
- same exercises as MS, but 65-85% of max, explosive movement, 8-15 reps per set
==> Weights :30
        Swim :40

Tuesday - Swim 1:15 E (speed)
              - Run 1:00TM #1 or S2 (pickups)
==> Run :30
        Bike :10

Wednesday - Strength 1:30 PE + Plyo #1:
four square set up:
  2 | 3
  -----
  1 | 4

set 1: 2-4 x :20 1->2->1
set 2: 2-4 x :20 1->4->1
set 3: 2x (1->2->3->4)x4
set 4: 2x (1->2->3->4)x4 
==> nothing

Thursday - Swim 1:15 M
                - Run :30 E2
==> nothing

Friday - Bike 1:00 S1 (step ups)
==>run 1:00
       bike :30

Saturday - Swim 1:15 E2
               - Run 1:30 E4
==> swim :45 (1 mile)

Sunday - Bike 2:00 E2
==> weights+plyo :45
        bike :15

Total Time:     12:15
Actual Time:  5:05

Start Weight:  227.0 26.3
End Weight:  227.0 26.0

Ironman Lake Tahoe Training -- Week 9

Monday - Strength 1:00 PE (Power Endurance - strength with velocity)
- same exercises as MS, but 65-85% of max, explosive movement, 8-15 reps per set
==> Run 1:10

Tuesday - Swim 1:15 E (speed)
              - Run 1:00TM #1 or S2 (pickups)
==> nothing

Wednesday - Strength 1:30 PE + Plyo #1:
four square set up:
  2 | 3
  -----
  1 | 4

set 1: 2-4 x :20 1->2->1
set 2: 2-4 x :20 1->4->1
set 3: 2x (1->2->3->4)x4
set 4: 2x (1->2->3->4)x4 
==> run :30

        Bike 1:00

Thursday - Swim 1:15 M
                - Run :30 E2
==> weights :30

        Run :25

Friday - Bike 1:00 S1 (step ups)
==>

Saturday - Swim 1:15 E2
               - Run 1:30 E4
==>

Sunday - Bike 2:00 E2
==> 1:00 ?

Total Time:     12:15
Actual Time:     4:35

Start Weight:  223.5 25.5
End Weight:   227.0 26.3

Ironman Lake Tahoe Training -- Week 8

Monday - Strength 1:00 MS: Maximum Strength
==> did hours of shoveling/planting/spreading bark

Tuesday - Run 1:00 S2 (pickups)
==> did nothing

Wednesday - Strength 1:00 MS
==> ran for 1:00

Thursday - Swim 1:00 T1b
10-20 minute warm up
3x300 with 30 second rest between sets (try for sets within 15 seconds of each other)
Average the times to calculate a 100m T1 pace
==> bike :30, run :30

Friday - Bike :30 S2 (single leg stuff)
==> nothing

Saturday - Swim 1:00 E(form)
               - Run 1:00 T1 (3)
warm up, then 3 miles just below threshold hr
==> golf

Sunday - Bike 1:00 T1 (5)
warm up, then 5 miles at just below threshold hr
==> swim :30

Total Time:    7:30
Actual Time:  2:30

Start Weight:  224.6 25.8
End Weight:   223.5 25.5

Week 7 Results

Monday - nothing
Tuesday -weights :45
Wednesday - bike :30

Thursday - weights :45
Friday - run :30

           - racquetball :30
Saturday -swimming :45
Sunday -yard work 2:00

Plan Time: 12:45
Actual Time:  5:45

Start Weight:  226.0 29.7
End Weight:  224.6 25.8 (switching to 'athlete' setting on scale)

Ironman Lake Tahoe Training - Week 7

Monday - Strength 1:30 MS: Maximum Strength
   [squats lats][abs hamstrings][row back ext.]
   work up to 80-95% of max
   3-6 sets per session
   6-8 reps per set
Tuesday - Swim 1:15 E(form)
              - Run 1:00 S2 (pickups)
Wednesday - Strength 1:30 MS
Thursday - Swim 1:15 E2
                - Run :30 E1
Friday - Bike 1:00 S1(step ups)
Saturday - Swim 1:15 E3
               - Run 1:30 E2
Sunday - Bike 2:00 E3

Week 6 Results

Monday - Weights :45
Tuesday - Swim :45 (400m warm up, 1000m in 50m sprints)
Wednesday - run 1:30 e3

                   - weights :45
Thursday - run :30
Friday - swim :30
Saturday - nothing
Sunday - swim :45

Plan Time: 12:45
Actual Time: 5:30

Start Weight:  223.6 29.7
End Weight: 226.0 29.7

Ironman Lake Tahoe Training - Week 6

Monday - Strength 1:30 MS: Maximum Strength
   [squats lats][abs hamstrings][row back ext.]
   work up to 80-95% of max
   3-6 sets per session
   6-8 reps per set
Tuesday - Swim 1:15 E(speed)
              - Run 1:00 S2 (pickups)
Wednesday - Strength 1:30 MS
Thursday - Swim 1:15 E2
                - Run :30 E2
Friday - Bike 1:00 S2(single leg)
Saturday - Swim 1:15 E3
               - Run 1:30 E3
Sunday - Bike 2:00 E2

Week 5 Results

Monday - Run :30
Tuesday - Swim :35
Wednesday - Biking :45
Thursday - Weights :45

               - run :30
Friday - bike 1:05
Saturday - weights :45

               - run :10
Sunday - bike 1:00

Actual time: 6:05

Plan time: 12:30

Start Weight:   221.6 29.7
End Weight:  223.6 29.7

Ironman Lake Tahoe Training - Week 5

Monday - Strength 1:30 MS: Maximum Strength
   [squats lats][abs hamstrings][row back ext.]
   work up to 80-95% of max
   3-6 sets per session
   6-8 reps per set
Tuesday - Swim 1:15 E(form)
              - Run 1:00 S2 (pickups)
Wednesday - Strength 1:30 MS
Thursday - Swim 1:00 E2
                - Run :30 E1
Friday - Bike 1:00 S1(step ups)
Saturday - Swim 1:15 E3
               - Run 1:30 E2
Sunday - Bike 2:00 E3

Week 4 Results

Monday - Run :45
Tuesday - Bike :30 with single leg intervals
Wednesday - weights :45
Thursday - swimming 1:00
Friday - off
Saturday - Bike 1:00 90+rpm
                  Run :45
Sunday - Weights 1:00

Total Time - 5:45
Goal Time - 7:30

Start Weight - 222.8 29.7
End Weight - 221.6 29.7

Ironman Lake Tahoe Training - Week 4

Monday:
- Strength 1:15 AA

Tuesday:
- Run :45
S2 pickups

Wednesday:
- Strength 1:15 AA

Thursday:
- Swim 1:00
E (speed):

Friday:
- Bike :30
S2:  isolated legs 3-5 minutes on each leg in the middle

Saturday:
- Swim 1:00
E(form)
- Run :45
E2:
endurance zones 1-2

Sunday:
- Bike 1:00
S5 (90 rpm+)

Week 3 results

Monday - run :30

Tuesday - weights :30
Wednesday - bike 1:30
Thursday - run :45 w/ pickups

Friday - off

Saturday - bike :45 w/ step ups

Sunday - swim :30 form

             - weights :30

             - baseball w Fox 1:00

Goal time - 11:15

Real time - 6:00

Start - 220.0 29.7

Finish - 222.8 29.7

Ironman Lake Tahoe Training - Week 3

Monday:
- Strength 1:15 AA

Tuesday:
- Swim 1:15
E2
- Run :45
S2 (pick ups)

Wednesday:
- Strength 1:15 AA

Thursday:
- Swim 1:15
E (speed):
- Run :30
E1 *

Friday:
- Bike 1:00
S1:  spin step ups

Saturday:
- Swim 1:00
E(form) 
- Run 1:30
E2

Sunday:
- Bike 1:30
E2 *

Week 2 results

Monday - 1:00 bike, single leg form work

Tuesday - :45 run, w/ pickups
Wednesday - 1:00 weights (3x instead of 2x the sets I did last year)
Thursday - :30 run
Friday - 1:15 bike

Saturday - :50 swim

Sunday - 1:00 yard work

Start - 221.2 29.7

Finish - 220.0 29.7

Total time - 6:20

Goal time - 10:30

Ironman Lake Tahoe Training - Week 2

Monday:
- Strength 1:15
AA:
40-60% of max, 20-30 reps per set, 3-5 sets per session, 1-1.5 minutes between sets

1. hip extension (squat / leg press / step-up)
2. standing bent-arm lat pull down
3. hip extension (different than #1)
4. chest press or pull ups
5. seated row
6. hamstring curl / knee extension / heel raise
7. abdominal exercise
8. optional--back extension

Tuesday:
- Swim 1:00
E2 - endurance zones 1-2
- Run :45
S2:
mostly zone 1-2, several 20-30 second pick ups with 2 minutes between intervals

Wednesday:
- Strength 1:15 AA

Thursday:
- Swim 1:15
E (speed):
- Run :30
E1 *

Friday:
- Bike 1:00
S2:  isolated legs 3-5 minutes on each leg in the middle


Saturday:
- Swim 1:00
E(form)
- Run 1:15
E2:
endurance zones 1-2

Sunday:
- Bike 1:15
E2 *

Week 1 Results

Monday - got sick, so only bike :10

Tuesday - nothing

Wednesday - a little walking

Thursday - first strength workout:

- Squats 20x80lbsx2
- Lats seated 20x40lbsx2
- Leg press 20x90lbsx2
- Chest press 20x30lbsx2 - hard
- Row 20x40lbsx2
- Leg extensions 20x50lbsx2
- Crunch 20x40lbsx2
- Back extensions 20xmex2
Friday - exercise bike 1:00, with 4 sets of step ups
Saturday - swimming :30 - form
Sunday - same strength workout as Thursday, quite a bit faster this time

At the end of last week I weighed in at 226.8 lbs,
and this morning I was 221.2, with 29.7% body fat... I will keep track of this as I go through the 26 week plan, but a good start so far (if I believe a little inaccurate on both sides of the week).

Start - 226.8

End - 221.2 29.7

Total time - 3:00

Goal time - 9:30

Ironman Lake Tahoe Training - Week 1

Monday:
- Strength 1:15
AA:
40-60% of max, 20-30 reps per set, 3-5 sets per session, 1-1.5 minutes between sets

1. hip extension (squat / leg press / step-up)
2. standing bent-arm lat pull down
3. hip extension (different than #1)
4. chest press or pull ups
5. seated row
6. hamstring curl / knee extension / heel raise
7. abdominal exercise
8. optional--back extension

Tuesday:
- Swim 1:00
E2 - endurance zones 1-2
- Run :30
S2:
mostly zone 1-2, several 20-30 second pick ups with 2 minutes between intervals

Wednesday:
- Strength 1:15 AA

Thursday:
- Swim 1:00
T1b:
3x300 with 30s rest between sets, take average of 300s, then divide by 3 to get 100 T1 pace
- Run :30
E1 (*cross training optional)

Friday:
- Bike 1:00
S1:
spin step-ups - low resistance on trainer:
20 min warm up 90 rpm, 100 rpm for 3 minutes, 110 rpm for 2, 120 rpm for 1

Saturday:
- Swim 1:00
E(form)
- Run 1:00
T1 (3):
aerobic time trial, warm up, then 3 mile TT

Sunday:
- Bike 1:00
T1 (5):
aerobic time trial: warm up, then 5 miles at 9-11 beats below lactate threshold, single gear