I’m just jotting down some things to remember for race day (and for the days leading up to it, so I can get used to a routine). These are mostly just personal reminders, but feel free to use them yourself!
Breakfast: 1/2 whole wheat bagel, spread with peanut butter and topped with sliced-up banana
Guess who just became a member of EAC (Edgewater Athletic Club)? … I did!!! You know what this means? I have a pool in just a min walk!!! YAY!!! It was a good way to start off the year. Now I can really crack down on this training for the triathlon. I must admit over winter-break there was a lot of slacking on the working out. I’m pretty sure the only exercise I really excelled in was stuffing my face!
So anyways a little bit about this athletic club… It’s not real big, but moderate size. I guess the place beforehand used to be a hotel, so they changed it into a workout facility. There’s a nice chandelier in the workout room. I like it, it’s pretty cute. They also have a towel service! That’s def a plus bc I sweat like no other esp riding the bike! haha All the equipment looks pretty new and is in good condition. The pool looks a little old, not real big–25 yard length? (have to check), but will serve its purpose. The locker room is halfway decent as well…they just need to update the lockers. They keep the place really clean and not overcrowded at all! Oh and they have little TVs in the workout room and sometimes you can catch soap operas like The Bold and The Beautiful…pretty good stuff right there! haha Overall, I’m content with it.
So far, with only a couple days into the new year, my training is going quite well. I’ve started brick training and the swimming is improving. Today I swam for 30 min. with a combination of “the normal swimming stroke” and swimming on my back. (Due to me not being a swimmer I have no idea what those strokes are called–my apologies!) ha-ha
It’s that time of year. The beginning, that is. Resolution time. I actually managed to achieve all of my 2007 resolutions (including run a 1/2 marathon and then a full marathon by the end of the year), so I’m hoping that 2008 will be just as successful. Here’s the list:
Once upon a time, way back in September, I did a little analysis of a 1/2 IM training plan I’ve been looking at. It’s a 20-week plan, and while I originally intended to start it this fall, that didn’t exactly happen. I ran, I swam, and I got a little bit better on the bike, but I pretty much forgot about ze plan.
Enter a New Year’s Resolution of sorts: start this plan in January of 2008 (specifically, start it on the first Monday of ‘08, since I’m weird and would rather start on a Monday than a Tuesday), and work onward and upward from there.
Some things have changed since this fall: I got a bike, it got too snowy/icy to run outside, and post-Christmas, I’ll have a wetsuit (yeah, it’s not really a surprise gift). Some things need to change before I start a more focused training program: I’ve been a bit lax with my daily water intake, I could be eating a bit healthier, and I really ought to get more sleep.
The first 20 weeks of 2008 will be intense, but I’m definitely looking forward to it. Serious Runner, are you joining me on this plan?
…until SORT!
Yep, in 9 short months, I’ll be attempting my first 70.3! I think this is probably the farthest ahead I’ve started really planning for an event. I signed up for my first half-marathon 4 months before the race, but only really trained for two weeks (oops). My first marathon was about 5 months later. So, yeah. Combine those two, and that’s how far away my 1/2 IM is. I’ll need it too…70.3 is no joke!
alright so the half-ironman seems like it’s far away, but it’s really not. This means it’s time to crack down and do some serious training. I ran 10 miles on Saturday and that really hit me hard. That’s not even the full 13.1 miles w/ the addtional biking and swimming involved! Any tips on training would def be of great help. I really have to start eating right and make sure not to over do it on the training. I will defeat you half-ironman, and will make it out alive!
We interrupt all of these Chicago Marathon posts to bring you this important announcement:
It’s official…I’m all registered for SORT! The 1/2 Ironman is on for next July. K, have you signed up yet?
I can’t wait to start shopping for a bike and a wetsuit…
Chicago Marathon is in 5 days, but my brain isn’t letting me think about that race. It’s jumping way ahead to the Spirit of Racine Triathlon, which isn’t until next July. Registration opened yesterday (or was supposed to open…the website hasn’t updated yet) and I’m planning on signing up soon.
I like to register for events ASAP for three reasons: (1) Early registration guarantees that I’ll get a spot in the race - ask anyone who got blocked out of the Chicago Marathon - even with a field of 45,000, registration closed super fast. (2) Lots of events have cheaper registration fees for early sign-up. I like saving dollars! (3) The sooner I commit to an event, the sooner I get focused on training for that event. I’m always training for something, but it’s good to have a focus (running/cycling/multisport).
Here’s what the official website has to say about the course:
Swim 1.2 mi.
The 1.2 mile swim course is a point to point along North Beach in Lake Michigan. The course will be marked Friday before the race. In the event of rough water conditions, an alternative course will be used in a protected harbor area to ensure the safety and continuation of the swim. North Beach Park is open for practice during the normal swimming season - weather permitting. Water temperature is almost always under 78 degrees. Wetsuits are allowed and encouraged. North Beach is named a Blue Wave Beach by the Clean Beach Council.
Guess it’s time to start looking for a wetsuit. Might make a trip to Running Away this week to try some on.
Bonus about the location: even though it’s along a different beach, it’s still the same lake that I’ll be training in.
Bike 56 mi.
The Modine Manufacturing Bike Course is an exciting (new in 2006) 56 mile course through the scenic countryside of Racine County. Gone is the downtown Racine section and the Ryan Road section in Milwaukee. This is a mostly rolling course with some challenging hills mixed in to keep you honest. Aid stations with InfinIT Nutrition in bottles, water in bottles, Hammer Gel, ice and fruit are every 10 miles (15, 25, 35, and 45). All USA Triathlon rules for drafting and blocking apply and officials will be on the course enforcing the rules. Visit www.usatriathlon.org for more details on the rules and penalties.
56 miles of fun. I’ll definitely be logging some hours on the trainer this winter. Indoor cycling + Madden = awesome.
Also, lucky for me, I’m not really a cyclist, so the whole drafting thing won’t be a problem.
Run 13.1 mi.
Lions, Tigers, and Bears, Oh My! This unique run course, named the Jockey International Run Course, is a 13.1 mile double out-and-back that features a tour of the Racine Zoo, offering participants views of lions, black rhinos, monkeys, giraffes, kangaroos, and many more exotic animals. The remaining course runs along the beautiful Lake Michigan coastline as you make your way toward the Racine Lighthouse to the run turn around at Shoop Park. The course is very flat and fast! Aid stations are every mile with InfinIT Nutrition, water, ice, Hammer Gel, and fruit. Neither head phones nor outside pacers are allowed.
I think I might have freaked out a few weeks ago at the “no headphones, no outside pacers” rule. I’m warming up to the idea now. Did a 5K last night with no music and no idea of my pace, and it wasn’t that awful.
Plus…zoo? I like that! Flat courses? Like those, too.
I’ve been looking around for some good training plans. My plan is to do at least one tri of a shorter distance (sprint or Olympic) before jumping right into a 1/2 Ironman. A friend told me about a tri in Galena in May. I’m tempted to sign up, but I’m holding off because the Cincinnati Flying Pig marathon is only 2 weeks earlier. For now, I’ll keep looking…the Chicago Tri Club (which I’ve been thinking about joining…anyone have an opinion on that group?) has a big listing of races, and there are plenty of tri’s in the spring.
I like to plan ahead. I’m not going to be doing the 1/2 Ironman until next summer (right now, I’m aiming for the one next July in Racine), but since I’ve never done a triathlon before, I need to start preparing ASAP.
I found a 20-week training plan online, and I think I’ll give it a try. I’m going wait to start until I’ve finished my upcoming road races (Chicago marathon on 10/7 and Nike Women’s half marathon on 10/21), but it looks pretty reasonable. I might even start to do a few of the early workouts on my gym/pool days.
The plan breaks down into 6 phases: prep, base 1, base 2, base 3, build, and taper/race. Each phase has a set of “Complete Athlete” notes. Let’s take a look at the first phase, prep:
Racing Prep: No racing planned for this period, but since you’ve probably identified your key half IM race, take a look at the course, predicted weather, swim conditions, articles on last year’s race. Compare all these race components with your own strengths and weaknesses. Use online bulletin boards to get course tips from previous competitors. Know thy course.
That race would be the Spirit of Racine Triathlon, on July 20, 2008. Obviously, summertime = hot. The swim is in Lake Michigan (hey, I can practice there!) and I’m going to need a wetsuit because that’s some chilly water. The bike is a hilly ride, but the run is flat. I like flat runs! I’ve found some reviews here, and it looks like my biggest challenge is going to be the bike (surprise, surprise). Maybe that spinning class is a good idea, after all!
Training:
This period is “preparing to train”–building base endurance through work and recovery. We’ll keep the same number of hours throughout the period and approximately the same schedule. The goal is consistency and getting the body warmed up for the longer periods ahead.
Sounds good to me. Hopefully I’ll already be at a decent base endurance level after the marathon (at least in terms of running).
Physical Health: Starting a structured program is probably going to leave you needing a bit more sleep than you’re used to getting. Water too. Don’t skimp on either. Take full advantage of rest days.
I like sleep. I also like water. This isn’t new, but it’s a nice reminder.
Mental Health: Try to get in outdoor workouts in the best and worst weather possible. The more cold, wet, windy, and sweltering conditions you experience while training will carry over to much higher confidence come race day. You can’t prepare much physically on race morning, so confidence and motivation reign supreme.
Cold, wet, windy? Chicago in late fall…hmm, that sounds about right.
Efficiency: Form, form, form. If your swim stroke needs work (that’s all of us), find ways to improve technique in these early weeks-hire a local coach to video and give feedback, take lessons, read, watch videos. Form, form, and form are the keys to swimming fast.
Ouch. My form does need work. I have really poor breathing technique (I hold my breath instead of exhaling naturally) and I’m totally inexperienced with lake swimming and swimming in a wetsuit, so that’s a hurdle. For now, I guess I’ll focus on breathing, since the wetsuit isn’t happening quite yet. I’ve been reading about tri swimming techniques, and something I always thought was a disadvantage/poor form - a small kick - is actually considered a great energy-saver. The swim is first, after all. I think I’ll try out those hypoxic sets when I swim on Monday, and hopefully I’ll be able to get my breathing up to speed by the time I start the training plan.
We’re Jenny and Kayleigh, two cousins who are training for assorted events leading up to (eventually) an Ironman triathlon. This blog exists to keep us in check and (sometimes, when we remember to) log our training. We’ll also post about events, nutrition, fitness apparel, and anything else we can think of that relates to running, biking, and swimming.
