Motivational Movie Monday

Scott Johnson - Ironman Finisher

http://www.youtube.com/watch?v=ngvkj3IAb-I

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.

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.

Motivational Movie Monday

My Wife's first Triathlon back in 2007

http://www.youtube.com/watch?v=Bzrx3me0KMY

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. http://bit.ly/9XXCPr  

Motivational Movie Monday

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

http://www.youtube.com/watch?v=wijlLEriWYg

Running

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!

Motivational Movie Monday

The Spirit of the Marathon

http://www.youtube.com/watch?v=-8XSit8XyeM

Motivational Movie Monday

IronWill

http://www.youtube.com/watch?v=W8l249bM0FE

Motivational Movie Monday

Sian Welch & Wendy Ingraham - The Crawl - 1997

http://www.youtube.com/watch?v=MTn1v5TGK_w

Power Up

Week 8 testing showed another power jump of 8% since my last test on week 4.  That's an 18% increase since I started on the training plan.

Using the same 7.5 mile climb as a test, here are the numbers

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

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

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

14 seconds

My week 8 run test was yesterday.  

I finished the 5k run in 21:00.  That's a 14 second improvement over the same run on Week 4.  That's about 1.1% better or roughly 4 seconds faster per mile than I was at the last testing point.

Average HR was 176, with a max of 188.

Not as fast as I hoped I would be after four more weeks of training, but faster is faster so I'll take it!

It was also 17 degrees hotter yesterday (99 F) than it was on July 29th (82 F) so maybe that gives me a bit of an excuse.

Bike test is coming up this Saturday.

Tempe Lake Update

The following was reported by Rick Baldwin on www.iamtri.com in the Ironman Arizona 2010 Group Forum:


According to a very nice City of Tempe official who is overseeing the Dam replacement project. Here's the scoop:


The project is officially 10 days ahead of schedule, keep in mind though that more monsoon rain could cause slight delays in the future.

The lake is scheduled to start filling on 8 October. A cofferdam will be built to allow the lake to start refilling (do not need to wait for arrival of the fourth bladder).

It will take 2 weeks to a month to completely refill the lake depending on the flow rate from source water at Roosevelt Lake.

Bladder 4 is scheduled to arrive mid-October, once it arrives, it will be installed and the cofferdam will be removed.

Motivational Movie Monday

Adidas - long run commercial

http://www.youtube.com/watch?v=9l-xvPF14PE

T Minus 3

Only three months to go until IMAZ!

I'm starting week 8 of my training plan this week.  This is another testing week which means a 5k run for time and another 40 minute FTP test on the bike this week.  I hope I continue to show improved numbers.

Check back later in the week for the results from the tests.