1 more long run to go...

Today I did one of two long runs left before my running goes into taper mode. Running is more traumatic and stressful on your body than swimming or cycling so in terms of tapering, it starts further out from race day. I ran east from Evolution on the WO&D Trail through Falls Church and onto the Custis Trail in Arlington. My legs are a little heavy from the track workout last night but overall I felt good, a "7" on a scale of 1-10. A total of about 17.5 miles today in 2 hours, 20 minutes. Amazingly, I feel good even as I type this. A tribute to the training and frequency of my program.

I thought about things that have been motivating me lately during my run. My client and good friend Ben, who is doing his first Ironman. He's going to do great and I am proud to be his coach and doing the race with him. I also thought of a conversation I had this weekend with my friend and injured Iraq veteran, Captain Patrick Horan, U.S. Army. Pat was shot in the head about this time last year and for a number of weeks he lay in an induced coma. It was a scary time for his family and friends. Fast forward 1 year later and he has had an amazing recovery. He's walking with the aid of a cane but soon won't need it. His speech, memory, and ability to hold a conversation are just about back to normal. He's even been riding a recumbent bike under supervision for therapy. Today, my friend Pat was my inspiration.

I will carry a lot of thoughts about pacing, nutrition, and what I am supposed to do to execute a good race on race day. However, I will also carry thoughts about how lucky I am to be able to do this. I will carry thoughts about my friend Pat, my family, friends, and all those who made it possible for me to train and compete.

"To give anything less than your best, is to sacrifice the gift."
-Steve Prefontaine, running legend

Week 22 of Training in Detail

I get a lot of people asking me what I do to train and when I train so I thought I would post my training schedule for this current week just to give you a picture of what a build week looks like for an Ironman. The total time for this upcoming week is roughly 18.5-19 hours of training time. There is no substitute for consistency, frequency, and recovery.

Mon:
Swim 3200 yards total. Warm-up: 800 yards including pull sets and drill work. Main Set: 2200 yards done as 12 x 100 done as: 1) 1-3 Descend in time 2) 50 Fast/50 Easy 3) Descend 1-3 in time 4) 75 Fast/25 Easy. 2 x 300 Pull with paddles (negative split the set). 8 x 25 Sprint. Cool Down: 200 easy as 25 drill/25 swim.
Tues:
Cycling with interval work, 1.5 hours. Done as: 20' warm-up, then 3 x 12' at lactate threshold effort (100% of Functional Threshold Power) (5' easy spinning between). 2 x 4' at VO2 Max/Aerobic Capacity (105% of F.T.P.). Easy for rest of ride.
This ride is followed immediately by a 35' run at a comfortable pace that included 10 x 100 meter pick-ups on the astro turf at Madison.
Wed:
Swim 3400 yards total. Warm-up 1000 yards including pull sets and drill work. Main Set: 2250 yards done as 10 x 150 (100 Hard, 50 Easy). 3 x 200 Pull with paddles-steady with good form. 6 x 25 Sprint. CD: 150 yards.
Lactate Threshold Effort Run, 70' minutes. 20-25' minutes easy (about 8:30 pace/mile) followed by 4 x 1 mile at the track @ 6:40 pace/mile with a 400m jog between. Easy pace for rest of run.
Thursday:
Long Run Day : ) 2 hours, 20 minutes (roughly 17.5 miles). Done as: 140' minutes at an easy pace (8:30-8:40/mile pace) followed by 30' minutes at a Tempo Effort (7:15-7:30/mile pace). Back to easy pace for rest of run.
Follow run with light core work and stretching.
Friday:
Swim day. 4000 yards total. Long distance steady state work. Highlight is 6 x 500 yards as 200 @ Lactate Threshold Effort, 100 Easy, 200 @ Lactate Threshold.
Saturday:
Long Bike 5 hours from Georgetown to Sugarloaf Mtn. and back. Highlight of the ride includes: 2 x 40' of Steady State Tempo Effort (85% of my Functional Threshold Power) and 2 x 10' at Lactate Threshold (100% of FTP).
Brick Run: immediately following the ride execute a 45' minute run @ goal race pace (8:20-8:40/mile pace).
Sunday:
Med-Long Bike: 3.5 hours including similar intervals as Saturday or an easier day depending on how I'm feeling.
Brick Run: immediately following the ride execute a 30' minute run at an easy pace.

As you can see, every workout has a purpose and goal specific to my race. I do the best I can to set myself up for success in every workout. I may not always feel superb but if I'm prepared it takes a lot of the stress out so I can focus on my workout. This is something I cannot stress enough as an athlete. If you want to do well, you must set yourself up for success. I know many athletes that unknowingly self-sabotage themselves with poor planning and preparation.

I've become familiar with this poem that's popular among the Navy SEAL Teams. It's become my mantra throughout the tough training days. I might get the Latin word "Invictus" tattooed on my rib cage after Ironman:

"Invictus"

Out of the night that covers me, black as the pit from pole to pole,
I thank whatever gods may be for my unconquerable soul.

In the fell clutch of circumstance I have not winced or cried aloud,
under the bludgeonings of chance, my head is bloodied but unbowed.

Beyond this place of wrath and tears looms but the horror of the shade,
and yet the menace of all the years (miles : ) finds me and shall find me unafraid.

It matters not how straight the gate, how charged with punishments the scroll,
I am the master of my fate, the captain of my Soul.
-William Ernest Henley

Altitude Tent

Ooooh. I just found out a friend is going to loan me his Altitude Chamber until Ironman. Soooo excited: )