Rack and roll time!

Sent with the Samsung Galaxy Exhilarate™, an AT&T 4G LTE smartphone.

Checking in!

Sent with the Samsung Galaxy Exhilarate™, an AT&T 4G LTE smartphone.

2 weeks

Today is 14 days out from the race. I reviewed my training log from last year. I see I reported a moderate, regular amount of fatigue as well as being mentally tired of the workouts.
With an additional year of high volume training, I think both my body and mind have become stronger. After yesterday's 5k, I nailed the 2.4 mile swim and afternoon brick. Unfortunately I had some worries on my mind, and only slept about 2 hours. Still got out for my long ride this am. I followed the MS 50 bike route which conveniently runs past my house. I had my best training ride EVER. This is in stark contrast to last year's light entry for this workout which said, " felt lousy" , so lousy that I did not even save any metrics. But I do remember the.misery!
Next weekend, it will be time to start packing.
The following weekend, it's show time!
Aside from race preparations, I am also preparing myself for that post ironman cliff, which I hope not to fall off again this year. Signed up for some fall races, including the Newington Bike Olympic tri, the Women's trial, Hogssback half, Wineglass, and Philly. Thinking about the Lake Taramungus open water swim well.
Uploading the map of today's ride.

Red Dress 5k Photo- Amanda and Me!

Red Dress 5k

It was a super hot morning for a race, but as always the Hartford Marathon Foundation put on a great show.

Personally, I had a great race. I weighed in at exactly the same weight as last year for this race morning, and am in the same place with my ironman training (read wicked tired!).  So those variables are controlled, but I am one year older...

My mental focus is much better now I think, I often feel like I don't match up to the faster looking runners. But I realized, for all I have been through, looks aside I know how to suffer. More. More than many others. So on this confident note, I arrived before 7 am, checked in and ran the course. Compared to my ironman training routes, the "hills" on this course seemed inclines.  I tried to relax with heart rate monitor biofeedback before the race, it worked - I almost fell asleep under a tree.

When the start time came, I lined up in the front-page not saying I am fast mind you, but I know how to suffer and gut out a 5k.  Unfortunately,  I went out with the lead pack and stayed with them through mile 2ish. This wound up being 6:36 pace, at least for mile one. I know that I am not trained to hold that kind of pace right now, ironman is at the complete opposite end of the spectrum. But I decided to hang on and work the hills the bast I could. Finished in 22:01, 22 seconds faster than last year, kicking it home for the old folks and vegetarians out there! Yes, it can be done.

So now I have to dial it in a bit, I still have a 4200 yard (2.4 mile swim), then a bike ride/ run combo workout (aka brick) today, and then a long bike ride tomorrow.

Hey, I thought this was supposed to be a taper...this does not sound very restful to me!  Oh well, I guess they don't call it ironman for nothing!

Timex run gps

Sent with the Samsung Galaxy Exhilarate™, an AT&T 4G LTE smartphone.

Taper

This week marked the second to last phase of ironman training - the taper.  In my limited experience, getting this part right is an art. I am loosely following the program's recommended taper, but making adjustments based on very careful self monitoring and comparing workouts, comments ect. From last year during the same time.  My focus right now is rest, race prep, and a slight increase in intensity while keeping the frequency the same and dropping the volume.

The other major focus is mental-keeping a sharp focus on what I need to do,  not allowing interference from the type of craziness generated by competition, forums, ect.  Trying to learn to relax deeply and channel my mental energy.

Another change is the 4 am alarm, every day even if no am workout planned. By the end of the month,  this will feel completely natural to be up and around pretty early.

In other news, I have acquired a Timex GPS watch/ heart rate monitor.  It works well, I don't think that it can be beaten for the price. Having fun looking at my results on a map when I get home.

Well in the theme of increased intensity, going to a local 5k today. Looks like it is going to be hot today, I would like to run around 7:10 pace but we'll see what happens with the temps, it might just turn into a race if attrition.

Pic of the Timex GPS run trainer to follow.

Sent with the Samsung Galaxy Exhilarate™, an AT&T 4G LTE smartphone.