Monday, November 29, 2010

IMAZ Brief Recap

I'm back and I finished my first Ironman!

I'll work on a longer recap of the race and events leading up to the race, but I wanted to at least acknowledge the successful completion of my first IM distance race.

I finished in 12:42:28. My goal was sub 13 so I’m very happy with the results.

Swim: 1:18:13
T1: 12:26
Bike: 6:19:45
T2: 5:30
Run: 4:46:37

Friday, October 29, 2010

LA Rock n Roll 1/2 Marathon

Last weekend was a "simulation" weekend.  On Friday morning I did a 4k swim.  Saturday morning was a full 112 mile bike ride using all of my race-day gear, followed by a 7 mile brick run.  And Sunday I ran in the Los Angeles Rock n Roll Half Marathon.

The half marathon wasn't part of my training plan, but several people I know were running in this inaugural event so I decided to sign up, and I'm glad I did.  I finished in a new PR time of 1:43.33.  Over 2 minutes faster than my previous best from 2006! I can only imagine what I might have done if I was fully rested for the race.

The training plan is starting to wind down now.  My last really long run was yesterday.  Only two more long bike rides this Saturday and next Saturday, and then two full weeks of tapering before the big event!  Then I just need to take it easy and try not to go stir crazy!

Thursday, October 21, 2010

T minus 1

Only one month left before Ironman Arizona!

A few months ago I ordered a MyAthlete Shadow GPS tracking device from and it's scheduled to arrive TODAY!  I'm pretty excited about trying it out.  If you've never heard of these, they are worth checking out at your next major endurance event. It's a small pager sized device that has a built in GPS and limited cell phone.  Every 30 seconds or so, it reads your current location, direction and speed and transmits it via cell towers to the MyAthlete website so friends and family can see where you are on the course in real-time (not just when you pass over a sensor mat on the course).  It won't work during the swim, but I think my swim time will be fairly predictable so I'm not too worried about tracking during that portion (though it would be cool if it worked at some point in the future).

I'll be testing it out this Saturday on my first simulation brick (112mi bike & 6mi run) where I'll be wearing and using all of the gear I'm planning to use in Arizona. Two weeks later I'll do another simulation ride/run making adjustments based on this weekend's training.

This Sunday I'm running in the Los Angeles Rock 'n Roll Half Marathon, so I'll test the GPS device again there. I'm very curious to see how I feel on Sunday during the Half Marathon after doing the 112mi ride and 6mi run on Saturday.

Support Crew T-shirts have been designed and ordered for my whole team of Iron Sherpas.  They are scheduled to ship this Friday and will hopefully arrive next week. I REALLY hope they look OK.  I have a lot of people coming to AZ to help me and I'm sure they don't want to wear lame tshirts all day...

Thursday, October 7, 2010

Ironman Perform

Beginning in June 2010, Ironman branded events started using Ironman Perform Sports Drink in place of Gatorade at the Bike and Run aid stations.

I read so many bad reviews of the drink in Ironman Louisville race reports that I thought I better give it a try on some of my long workouts to make sure I wouldn't have any problem with it at Ironman Arizona.

I'm happy to say that after two weeks of using Ironman Perform, I haven't had any negative issues with the drink on the bike or during my long runs.  It's a little bit too sweet for my taste, but I also think Gatorade is a little too sweet, so honestly I didn't find much difference between the products.

I still prefer my Heed/CarboPro mix, so I'll start the bike fully loaded with Heed/CarboPro. But I'm glad to know I won't have any issues with the new Ironman drink when my pre-mix runs out.

Sunday, October 3, 2010

3% and 3 Seconds

Last week (week 12) was my final testing week of my 20 week training plan.

Continuing to use the same route on the bike test, I increased my average power by 3.4% or an average of 9 watts for the 40 minute test.

Prior to start of training plan
223 Average Watts
10.3 mph average
65 rpm average cadence

Week 4 testing
242 Average Watts  (+8.5%)
11.5 mph average
74 rpm average cadence

Week 8 testing
263 Average Watts (+8.6% compared to week 4; 17.9% increase overall)
11.6 mph average
74 rpm average cadence

Week 12 testing
272 Average Watts (+3.4% compared to week 8; 22% increase overall)
11.8 mph average
70 rpm 
average cadence

On the run, I only improved my time by 3 seconds compared to week 8.  And really, it was probably more due to stubbornness than fitness.  I pretty much have my running speed dialed in, so it doesn't surprise me that I didn't improve much this time.

There's no more testing, but October 23rd is the first of two simulation rides - 112mi bike followed by a 6 mi run.  And on Oct 24th I'm running in the LA Rock 'n Roll Half Marathon.

Tuesday, September 21, 2010

T minus 2

Just two months to go until Ironman Arizona!

I'm on week 12 of my 20 week training plan.  This is the final testing week and the last real opportunity to adjust my running pace and cycling power numbers prior to race day.  I'll post the results from my testing later in the week.

The repair of the dam at Tempe Town Lake appears to be on schedule. Crews are 85 percent finished with the installation of Bladder No. 3, 70 percent finished with Bladder No. 2 and about 10 percent finished with Bladder No. 1.

Here's a link to a time lapse video done by the Arizona Republic of the roll out of Bladder No. 1.  

Monday, September 20, 2010

Motivational Movie Monday

Gunnery Sergeant Hartman giving "Motivation" to his new recruits.
Beware - there's some harsh language.

Wednesday, September 15, 2010


10 weeks of official "plan" training down, 10 weeks to go until Ironman Arizona and the running miles are really starting to add up.  Starting this week, my plan has me running every Saturday, Monday, Tuesday, Wednesday and Thursday.  Two of those runs are brick runs, so fairly short and easy, but the others are focused runs that leave me a bit drained. Bike and Swim volume are also ramping up each week making rest more elusive.

The good news is I've been feeling really good on my run workouts - especially the long runs.  Gotta keep working towards legs that are bullet-proof for that 26.2 mile cool-down run on race day!