That’s a wrap

Summer's Almost Gone!

Well, that just about does it for another ‘iron summer’.  I just finished up my final big week before things slow down and I start my taper for Ironman Wisconsin.  I'm more than ready to be done...and to race!

Surprisingly, Hell week (s) went quite well this year.  Last year, prior to Ironman Lake Placid, I was so fried I ended up compromising and modifying my final big weeks so I could survive and make it to the starting line.  As a result, my “big weeks” didn’t end up so big.   Not sure what the difference was this year.  Could have been a couple things:  another year of distance training, strategic placement of key workouts, improved recovery techniques…quite possibly all of these things combined.

Yeah, the heat came back!

My final monster brick workout was mostly a success.  5 hr ride by a 1 hour run.  I finally was able to get in my first century (100 miles) and it’s always the cornerstone of my training to help convince myself that I’m ready.  There’s a metro park here in ‘burbs’ that has a really nice 11 mile loop around a lake.  It’s mind numbing going in circles for 5 hrs but it allows me to nail my pace and nutrition while avoiding intersections and crazy drivers.  Not to mention race day feels like I’m in a frickin' parade and the miles tick by much, much quicker!

My recovery ride conversationalist and interval coxswain

I wasn’t able to hit the power numbers I had hoped for (210W) and it was emphasized by my inability to put a decent run off together.  Although, through so many of my failed workouts I have a really good guestmate what’s possible on race day.  Back it off a bit on the bike to ensure I can nail the marathon.  Over the past few years, running has become a strength of mine and while my biking is much improved, I’m still going to be playing “run down the fast bikers” all around Madison!

I realize the devil is in the details and it’s not all about the volume, but for now here is a summary of my Hell Week.

Sunday: am 3hr bike @ 85% FTP.  pm 1hr trail run

Monday: am yoga, pm swim (10x200s on 3), 1/2hr hill repeats

Tuesday: am 1/2hr hill repeats, lunch 1/2hr tempo run, pm 2hr group ride

The traditional "cooler full of cold ones" returns in 2 short weeks!

Wednesday: am core, pm long run (20 miles)

Thursday: am yoga, pm VO2 intervals

Friday: am 1hr swim (6x500 on :05 rest), 5hr x 1hr race sim brick

Saturday: am recovery ride, yoga

Totals – 22 hr week

Swimming – 2 hrs (7000yds)

Biking: 14 hrs (250miles)

Running: 6 hrs (50miles)

Core/Yoga: 2hrs

So that’s a wrap.  I’m whipped….and sore…and starving!

Hope all is great!