Well, it looks like everyone has signed me up for ironman NZ next year - whether I like it or not! I intend this Blog to show the reality of training for me, and perhaps a few examples along the way...
background info:
I did my first Ironman in 1989, after starting out in triathlons in around 1987! I didn't have a burning desire to do it - there was a fair amount of peer pressure from those a regularly trained with, and it was sort of expected, as a progression of my triathlon career. I really loved racing shorter distances though, and in those days I would race 12 times in 16 weeks - but you can do that when you race short distance!2009 will be 20 years since that first ironman, and I have 9 finishes since (a couple of dnf's in there too), so might as well get the ten finishers T-shirt too... It will be a completely different scenario this time around - I am older, and probably a lot wiser - which should work for me, although probably not in all areas! I now know what I am in for and what I will need to do! My last IMNZ was 2003 - on very half-assed training, and I managed a 51min swim, 4:59 bike, and a 5:08 run. I don't want to go through that world of hurt again!
What do I want? I have come to the inner peace that I won't be as fast as I use to be. Not because I don't have the ability, but because I can't train with total disregard to everything else in my life - I have a mortgage! I think I can get fit enough to go somewhere between 9hr30min and 10hrs. But I am not too worried on the exact time at this point. I am keen to get back into a regular training routine though!
Each month I am going to set myself a few goal - and we will see how they progress. In the last few months I have done a few "test sessions" - just to see where I am at. I have done a couple of time trials on the trusty cateye wndtrainer - a 25km and a 90km. At the weekend I did a "steady state" 6km run - this was at around 155HR, which I thought would be a better indicator of my aerobic condition that a straight out TT - which would probably just be depressing! The aim is to run the same course at the same HR - and hopefully watch the times improve. This will (hopefully) show improved economy! From friday intervals I have a fair idea of where my run threshold is - so the TT's can wait.
Other goals/targets for March (sort of in order of priority):
- Swim 40km for the month. The swimming is going OK at the moment - and I just need to get in and swim consistently. This goal should achieve that. Having a monthly total also helps average out good and bad week - which have been a major issue!
- Two runs of over 1hr 30min, hopefully getting up to 1hr 45min as the longest. Running is my major issue for IM. I have been repeatedly injured for the last 4-5 years when ever I TRY to get back into regular running.
- One week with at least 4hr30min running, aiming for 5 hours total. Nothing spectacular, just getting in time running. A few of you training for Rotorua marathon may send me some harden up pills, after what I have sent you no doubt!
- Increase the percentage time easy training on the bike. My cycle training has pretty much been taking 2 spin classes, the fine weather only long ride (ie not much in winter!), and the occasional group training session on the road. While it keeps in in pretty good shape, my endurance is actually quite poor - and I just need more easy training - so there maybe some sand-bagging in spin classes (it is percentage time easy, not total time!)!
- If I feel the motivation, I may sneak in a 1km swim time trial. This is pretty low priority, as I have been swimming a couple of squad sessions per week, and Wednesday (one of my regular sessions) usually ahs a 1500m straight swim in it. However, Wednesday morning is not that long after Tuesday night, and Tuesday night is Tuesday bike class- hard intervals, which I usually do do pretty hard-out! As a consequence, I usually have to do the 1500m swim pull, as I get cramps in my calves/feet if I swim straight at a steady clip on a Wednesday morning. So I am happy with where my swimming is at, and I do sort of have a baseline there too...
3 comments:
I challenge you to a Waitaks over-the-top run on a Sunday of you choice maybe in the last quarter of the year... :)
Just to be clear - the challenge is to complete it together!
From where to where?? I think I can handle that challenge!
I guess I'm thinking of leaving from Lynndale clubrooms, up West Coast rd to the Waitaks Fire station just before Piha turn off then back via Scenic drive, pipeline track and Titirangi...
The classic run (for me) actually started from Owairaka club rooms (Sandringham Rd) to New Lynn then as above. This was apparently about 24miles and whatever time you could do this in was consisdered your marathon time. I remember cutting this out as an 19yo in under 2hrs 20m !!!
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