Weekly Workout Totals: 05/01/2006-05/07/2006

It was another big training week for me. A Race Rehearsal week, to be specific. I also got to retest my bike FTP (Functional Threshold Power). There were good things and not so good things that happened during the week:

Good

• My FTP improved from 171 watts to 177 watts. You may look at that and think that’s just statistical variation, but not from where I sit. I did the test on Wednesday outside, and trust me, it was a trick to keep my watts where I wanted them (and more!) while managing shifting winds and terrain.
• I reestablished that I have plenty of swim endurance after Friday’s big swim of 5,150 yards, which included the 3800 meter time trial swim. When I was done, I felt like I could have kept swimming at the same pace for at least another 1,000 yards.
• I got plenty of TOA (time on ass) on the bike. I added a short (1:42), easy (SHOCK!!!) ride on Saturday just because I felt like it. It was odd to intentionally ride easy, but I figured this would be good practice for Sunday’s 112-mile ride at Ironman wattage guidance
• I ran 9:00mpm off the bike after Sunday’s 112-mile ride. For 5 miles. I have NEVER done that before!
• Based on measurements taken from my hips, butt and thighs, I am one lean machine. My hips and butt both lost 1/2", my thighs did not lose any size (killer bike workouts will do that), and my weight remained unchanged. I am fairly certain I have not lost any muscle; therefore I must have lost a little more fat. Unbelievable. My swimsuits are getting loose in my butt. Never in my wildest thoughts did I think this would happen. I just need to hold this body composition going into the race. Hell, I could even go up a notch in body fat, but I'm going to milk this phenomenon for what it's worth.
• Psychologically, I felt some of the stress and sadness of my mom’s death lifting.
• I slept a ton.
• I feel GREAT today, considering what I did last week. The past 3 Mondays I have felt like someone has been pummeling me with a meat tenderizer all over my body.
  
  

Not So Good

• My FTP improved from 171 watts to 177 watts. This makes both lists, because as I get stronger, it means I get to work harder each time I ride the bike! But it’s OK, because indicators from my rides were pointing to the number going up
• My swim time trial took 1:16. I honestly felt like I was swimming faster than that. On the other hand, I felt really strong, relaxed and held great form the entire time. I get another chance this Friday to see if, with a little less volume, I can go a little faster.
• My 112-mile ride took 6:15. I thought I could go faster, but it is what it is. I rode how I was supposed to ride, and believe me, it was hard to focus for so long on riding SO EASY. I did the ride with an organized ride, so the conditions weren’t ideal (lots of starting and stopping, even a period of lostness, which turned out to be a good thing, as I got in all the miles), and I had plenty of offers to hang with groups (STRONG groups) of riders. But I had to gingerly say, “Nope, I’m riding my Ironman pace today, so sorry, maybe some other time.” That’s self-control.

All in all, I will call last week a success. I feel ready for the damn race now; as usual, I feel like my coach has me peaking right on schedule, upcoming rest will do me a world of good, and I can start my travel preparations. Holy fuck, I’m going to Brazil!

I’m not generally a superstitious person, but a few things happened this week that seem to be omens:

• My black toenail from the Goofy Challenge finally came off today. The top part, that is. There is a perfectly good toenail left that is just waiting to be abused in another marathon in 3 weeks.
• The ruby stud earring I’ve been wearing as my “keep yourself together” amulet since last fall lost its back (the little thing that keeps a pierced stud in place). Thank goodness I didn’t lose the earring. But this tells me that I have been successful in keeping myself together, and that I can go forth and do what I need to do without wearing this anymore.
• I am (deep breath here) not going into Ironman Brazil looking for a Kona slot. I am going to do the best that I can do on the day. It will be what it will be, and as long as I am on my nutrition and pacing plan (which is nearly drawn up), I am really looking forward to having a good run, my favorite part of the race. Why is it my favorite part? Because if the stuff before it went well, odds are I will get to practice the fine art of being in the moment, being in a state of flow, and I will remember the answer to the question I asked myself yesterday while I was running: “Why the FUCK do I do this?”
  
  

On that note, here are the happy totals for the week that was:

Weekly Totals 05/01/2006-05/07/2006
Swim: 7800 yards in 2.55 hours; 14% of weekly workout time; approx. 949 calories burned
Bike: Approx. 168.2 miles in 9.6 hours; 55% of weekly workout time; approx. 4671 calories burned
Run: Approx. 26.03 miles in 3.93 hours; 22% of weekly workout time; approx. 2067 calories burned
Strength: 1.53 hours; 9% of weekly workout time; approx. 383 calories burned
All Sports: 17.61 hours; approx. 8070 calories burned
Sleep: 9 hours avg./night
Stretching: 2.02 hours

Season Totals 09/12/2005-05/07/2006
Swim: 286350 yards in 101.13 hours
Bike: Approx. 2918.12 miles in 168.02 hours
Run: Approx. 989.51 miles in 155.32 hours
Strength: 51.64 hours
All Sports: 476.11 hours; approx. 212160 calories burned
Stretching: 51.81 hours

Season Weekly Averages 09/12/2005-05/07/2006
Swim: 8422 yards in 2.97 hours
Bike: Approx. 85.83 miles in 4.94 hours
Run: Approx. 29.1 miles in 4.57 hours
Strength: 1.52 hours
All Sports: 14 hours LOOK AT THIS, KIDS.
Sleep: 8.49 hours avg./night
Stretching: 2.16 hours avg./week

Goals from Last Week:

• Average 8+ hours of sleep per night. DONE (and I LOVED IT!)
• Stretch over 2 hours for the week. DONE. Came in under the buzzer.
• Begin race visualization. Race Rehearsal weekend this weekend! DONE.
• Watch nutrition, as my training hours begin to decrease. DONE.
  

Accomplishments This Week:
See above for the good.

Goals for Next Week:

• Average 8+ hours of sleep per night.
• Stretch over 2 hours for the week.
• Continue race visualization, and assemble race plan.
• Stay on top of nutrition.
• Be careful to hold back during workouts when I am supposed to.