I'm not sure why, but I've decided to maintain a blog record of my training for IMAZ '09. Not sure if anyone cares, but what the heck -- I figure if anything I put here can help, then it's worth it.
So...I've just begun the second week of IMAZ Training Camp here at Yockelson Manor. After a rough DNF at IM Louisville in 2007, I'd vowed to try again and do things a bit differently the next time. Among my errors in 2007: not anywhere near enough nutrition or salt on the bike as it was hot, windy and I couldn't eat the solid food I'd planned to consume; also, I'd only done ONE ride of 100 miles leading up to the race -- the IM was the first time I'd gone 112. Not smart. Despite exiting T2 at 6:55 that day, I bonked - hard - at mile 4 of the run and ran/walked/hobbled to 14 miles before calling it a day. This year, however, will be different.
After a VERY busy June/July race season (5 major races including two 1/2 IMs and Alcatraz), despite not training TOTALLY all out, I was fried mentally. An easy early August and some time off the bike helped reinvigorate my mind, and by mid-August, I was ready to get back into it. I opened camp a bit early, August 14th, but starting to eat better and swearing off ice cream. I'm now down a couple of pounds as a result, which is great. I also got in an early long-ish ride, 3.5 hrs on August 15th, followed by a 1:32-1:33 1/2 marathon run the next day. Good start.
This weekend was the official start of "go long or go home." Saturday was a run of 1:41, including a 5M tempo run on the track just below intended marathon race pace (ran 33:57, a drop quick). In the high humidity, it was tough, but I wore my fuel belt and took endurolytes and felt OK after. Sunday was great! 4.5 hours of riding for 80 miles including a 1:15 tour of the Westchester Tri course at 40 miles. I tried CarboPro for the first time during the first 2 hours and it was great! Between that and the additional gatorage/water, endurolytes, GU and fruit bar, my nutrition worked perfectly yesterday and I didn't bonk at all -- I was able to push >20mph at the end of the ride easily and felt fine afterward.
This morning was a first long swim workout...roughly 4000 yds of long intervals (something like 2 sets of 350-700-975 with 45 sec rest in between each). Went VERY well, then followed up with a 25 minute easy run. It took my legs 5-6 minutes to loosen up, but I felt pretty good when they did.
My philosophy, btw, for this go-round will be very similar to that of last year's training for the NYC Marathon. MORE long distance, a good amount of tempo, focus on nutrition. This year, I plan to do no less than four 5-6 hour rides and 2 hour or more runs. I will also do 3-4 3.5 hour ride/45-60 min+ bricks. I'll swim long stuff once a week and be in open water as much as possible. I'll have one bike tempo and one run tempo per week at least as well. That all forms the basis for the next 3 months.
So...welcome to this tour of my training. I'll try to update every day or close. My goal, btw, for IMAZ is a to hit 10:15, but truth be told, I'm training for 10 hrs or under. After this weekend, I'm more optimistic than before.
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