Thursday, November 24, 2011

Thanksgiving Day Run

For athletes training for the Ironman there are no off days just because its a holiday. In fact holidays are good days to get in long training sessions because you have the whole day off. Today I had a run and in reality I had 3x1 mile repeats but since it was a holiday I decided to forgo the intervals and just do an hour long run. I was at my inlaws house in Thor which worked out well because they have a bike trail that runs right though the town. I jumped on the bike trail headed 4 miles out and subsequently had a 4 mile run back. It was a good run, 43 degrees, a pretty good wind but I ran perpendicular to it so it wasn't much of an issue. I was a bit tired when I got back but it wasn't too bad. Now I'm going to sit back and enjoy a good dinner, some relaxation and a bit of football. All in all a great day.

Sunday, November 20, 2011

Outseason Week 5 Complete

Tonight I finished up week number 5 of my outseason training plan and I have to say that I'm really happy with how it went. The last two weeks have been some of the best training weeks I've had since I started training for Ironman. For the past 2 weeks I haven't missed any workouts and in fact been getting extra workouts in. Last week I did an extra run and today I did a 40 minute swim before I did my hour long 3x1 mile repeats. So far every workout has been above FTP targets and I'm feeling pretty good that my next power test will show I've gained 10-20 watts on my FTP from my first test. All in all im really enjoying training this year and I hope I can keep this motivation all year. I think it helps that im not waking up at the butt crack of dawn to train and right now I only have to train one time a day. Eventually I'll have to get up at 5am to train but there is no need to do it when i don't have too. There will plenty of time to get up early and train but right now is not that time.

Sunday, November 13, 2011

Endurance Nation OS Week 4 Done

I just got done with Endurance Nation week 4 training and it was a great training week for me. I managed to nail every workout this week and feel like I left it all out there. This is the first week that i noticed my quads and calves are pretty much in a constant state of soreness and i resigned myself to the fact this is likely my reality for the next 25 weeks. Last year at Louisville I didn't feel like I gave it my all and kind of just went through the motions of Ironman training. This year I want it to be a different story, I have a focused training plan and the desire to succeed so i feel like it is going to be a break through year for me. Im going to keep hitting it hard and look for success.

Tuesday, November 1, 2011

Training Log

Tonight was an FTP bike workout on my trainer in the basement.  It was 2x12 at 100% FTP followed by 15 minutes at 85% FTP and then I transitioned right into a 30 run on my treadmill with 5x30 second up tempo at 5' intervals.  All in all the workout went well.  I was able to hold over 240 watts on both intervals and then right at 200 watts on the 85% FTP remainder.  I feel like I'm getting strong and so far I've remained injury free, lets hope that last it's a long time until Wisconsin in September.

Workout:
10' Warmup
2x12' (4') at 100% FTP (241,241)
15' at 85% FTP (200)
30' treadmill run with 5x30" up tempo

Monday, October 31, 2011

Training Log

Tonight was supposed to be a rest day but since I took yesterday day off I figured I better do something today so i didn't have two days off in a row which meant a distance run on my treadmill. I ended up doing 45 minutes on the treadmill and it felt pretty good. Im getting to the point that 45-60 minutes of cardio in my pain cave is getting pretty easy at least mentally. I also decided to post a picture of my pain cave for you to check out. Every Ironman athlete has their own pain cave if they want to be successful and this one is mine. Sure beats the crappy place in the basement I was working out before. Now all I need to get is a nice flat screen television and it will be complete. OK maybe a new treadmill too my poor old free one smells like it is burning up every time I run on it.

Workout :
45' treadmill run

Training Log

I'm sure the one person who actually reads this blog may have noticed that I didn't put any training updates up all week.  Don't worry I did actually train I just wasn't very good about keeping the blog up to date with my training sessions.  This week was week two of my EN training plan and I have figured out that this is going to be a painful 16 weeks.  I have found that the running is the hardest I had to do 1.5 mile repeats and my god they were hard.  I'm wondering if I'm running too fast on the intervals.  Last week when I did my 1 mile intervals they were coming in right about 6 minutes which is fast 5k pace.  I think I may back it off just a little to more of a 7 minute pace and see how that feels.  Over the weekend I did a 30 mile bike ride outside, actually my first outdoor bike ride since Ironman Louisville and if was kind of tough.  I pressed the pace pretty hard to see if my 2 whole weeks of EN have started to pay off, turns out it may be a bit soon to be expecting results ;)  This week is a new training week we will see how it goes.

Sunday, October 23, 2011

Training Log

Today was 1 mile repeats on the indoor track at the rec center. I thought the workout would be pretty easy since it was only two but it turns out that 1 mile repeats are tough. Next week I have 1.5 mile repeats so getting ready to really suffer. I just have to remember that this is going to make Ironman day way easier.

Workout :
15' warm up
2x1 mile (2')
15' cool down

Saturday, October 22, 2011

Training Log

Today was a bike/run brick down in my pain cave. I was supposed to workout yesterday too but I ended up missing it so i had to workout extra hard today. Im thinking I will get it in tomorrow night after my noon run workout.

Workout:

Bike:
10' warm up
2x8 FTP Max (2)
2x15 85% FTP (2)
5' cool down

Run:
8' zone 2
8' zone 3
5' cool down

Thursday, October 20, 2011

Run Test

Today was my 3 mile run test as part of gathering my fitness baselines at the start of the EN outseason training plan.  This is the first year that I've ever done the EN outseason training plan and I'll tell you what testing week is tough.  I warmed up with a mile at a pretty slow pace with a few 30 second pick ups at race pace.  Once I was done with the warm up I went right into the 3 mile run.  The first 1.5 miles wasn't too bad but let me tell you the last half was tough.  I ended up with 20:25 time and my average heart rate came it at 150 which I don't believe, I think my heart rate monitor was messed up.  I'm not sure what to do since this test was about establishing a Lactace Threshold Heartrate.  I think I may just use the standard age calculation method and call it good for a while and possibly test again sometime later this week or next week.  If nothing else I established a 3 mile time that I can test against next time I do my run.

Workout:
1 mile warm up
3 mile run (20:25)

Weekly Totals:
Swim: 0'
Bike: 1:02
Run: 30'

Monday, October 17, 2011

Ironman Training Officially Started

Today I officially started my Ironman training and will be in training for the next 328 days.  Technically my next race is only 201 days away on May 5th but since I'm planning on doing two Ironman races this year, one early season and one late season, I have to train pretty much the whole year.  This year I'm doing an Endurance Nation training plan in hopes up significantly improving my overall race performance and assuming I stick too it religiously I should be successful.

Tonight's workout was my baseline FTP test on the bike.  I can't get the data off of my bike power meter so I'm not able to get my normalized power so I have to use average power instead.  I'm assuming average power is a bit more the normalized power so really all that means is I will have to work harder over the first training 8 weeks of my training until my next test.

Workout:
10' - Warmup
20' - Max effort (avg watts 250)
2' - rest
20' - Max effort (avg watts 241)
10' - Cool down
FTP: 233 watts

Weekly Totals:
Swim: 0'
Bike: 1:02
Run: 0'

Saturday, October 15, 2011

Training Log

Having been in Sweden all week and just getting back yesterday at 6pm, this has not been a great workout week. On Tuesday I was able to get 6 miles in on the treadmill but that was the only working I did while I was overseas. Today was a 6 mile run out at the Clarence park. I took the boys out to play on the equipment while I ran around the walking trail. It was extremely windy today and it was a real struggle when i had to run into the wind. After 6.5 laps around the trail I was really worn out and had slowed significantly. Tomorrow I want to get down to the pool for a distance swim and then get a 1.5 hour ride in on the trainer. Monday sees the official start of my Ironman training for the year and this year I'm really wanting to improve my times.

Workout:
Run: 6.0 miles (7.05 MPH)

Weekly Totals:
Swim: 0.0
Bike: 0.0
Run: 12.2 miles

Friday, October 7, 2011

Training Log

Today I managed to get two workouts in. The first one was a distance run on the treadmill for 40 minutes. I ran right at 7.1 MPH for pretty much the duration of the run and it felt pretty good. No injuries to report. I have noticed a bit of soreness on the inside of my left ankle again this year but its nothing preventing me from working out. My second workout was a spin on the indoor trainer at 210 watts. I have found it pretty easy to maintain this wattage so hopefully when i test in two weeks I test at 240 instead of 230 FTP. Next week I will be I Sweden all week so I will be limited to a week of running.

Workout AM:
40' Treadmill Run (4.5 miles)
5' Cool Down

Workout PM:
10' Warm Up
30' 210 watts (145 HR)
5' Cool Down

Weekly Totals :
Swim: 0'
Bike: 3:20
Run: 1:20 (10 miles)

Thursday, October 6, 2011

Training Log

Today it was an hour and 1:15 on the bike trainer.  Last night I had intended to get a bike workout in but I made the mistake of laying down on the couch and fell asleep.  I guess I'm not technically in training yet so it was alright to miss my second workout of the day but I still feel bad about it for some reason.  I just have to tell myself that there will be plenty of season to train with 2 Ironman races this year I'm sure I will burn out but right now I have the bug.  I really want to go 13 hours this year at one of my races and to do that I'm going to have to train hard.  Tomorrow I'm going to hit up another run, probably around 5 miles, and possibly a 45' bike.  I guess we will see how I feel tomorrow.

Workout:
15' Warmup
30' 210 watts (135 HR)
5' rest
20' 210 watts (135 HR)
5' cool down

Weekly Totals:
Swim: 0'
Bike: 2:35
Run: 45' (5.5 miles)

Wednesday, October 5, 2011

Training Log

Today was just a simple run on the treadmill at the rec center.  I headed over around 10:00am, since I had 2 hours free and wanted to make sure I got my workout in today.  Nothing major to report, no injuries to speak of and the run went all right.  I followed the run up with 110 pushups, 85 crunches, 3x15 25lb Dumb Bell curls and 3x12 25lb dumbbell shoulder presses.  Thinking about doing a 45 minute 200 watt ride tonight after the kids go to bed.  We will see how motivated I feel.

Workout:
45' Treadmill Run (5.5) miles

Weekly Totals:
Swim: 0'
Bike: 1:20
Run: 45 (5.5 miles)

Tuesday, October 4, 2011

The Ironman Is NOT a Cult?



I love these videos. When you aren't an Ironman you just don't understand the lifestyle.

Monday, October 3, 2011

Workout Log

I thought about starting my outseason plan today but ended up deciding to wait until after I got back from Sweden in two weeks to start.  I really didn't want to start it and then take a week off right away.  I may have to take a week off at some point during the plan but I don't want it to be right at week number 2.  It just seemed like a bad way to kick off my training for the year. Tonight's workout went well.  I ended up being almost 20 watts over FTP for most of the workout and was still able to do my lifting afterwards.

Workout:
15' Warmup
3x8' (2') at FTP (240, 250, 250 watts)
30' at 85% FTP (207)
5 minute cool down

Weekly Totals:
Swim : 0'
Bike : 1:20
Run : 0'

Sunday, October 2, 2011

Training Log

Today was a hard choice it was nearly a perfect day out and i really considered getting on my bike for one of the last outdoor bikes of the year. Although to be honest by the time I decided to get out to workout it was really too late to do anything but run. Also when i started my run I was feeling really lethargic and quite frankly didn't feel like running at all. Surprisingly, though, I ended up running 7.5 miles in 59 minutes and felt really strong the whole time. I did, like nearly every run, develop a small blister on my left foot but nothing I couldn't deal with. Someday I have a dream when i can run and not actually develop blisters on my feet. It would sure be nice if i could get my feet in shape by Ironman Utah. I don't know if i need to start running barefoot, to toughen my feet up, or what but I need to do something this season because I'm sick of fighting blisters.

Weekly Totals:
Swim: 30 minutes
Bike: 2:15
Run: 1:40 (12.5 miles)

Saturday, October 1, 2011

Workout Log

Today I ended up doing 2 workouts.  I started the morning off at 8:00am with a 30 minute continuous swim.  I really don't have to be swimming right now but I decided that I better swim at least one time a week or I will regret it come the start of my Ironman training plan in January.  The swim went alright.  I chuckle sometimes how hard it used to be to swim even 10 minutes.  The monotony of staring at the black line for any length of time just drove me insane but now I can zone out and swim for an hour or more without much issue.  I think that after 4 years of training for Ironman you start to develop the mental capacity for doing long and monotonous workouts. If nothing else you get a lot of time to just zone out and think.  Maybe it's like an active meditation or something. Anyway's tonight I told myself that if the Iowa State vs. Texas football game started to go crappy I would go workout instead.  Well halfway through the 2nd quarter the game went south so I took the boys upstairs for their bathes and then headed down for some time on the bike.  I did 10 minute warm up and then did a 35 minute interval at 216 watts, 5 minute break, then a 25 minute interval at 219 watts and finally a 5 minute cool down.  All in all not too bad of workout day for an off season fun workout.

Weekly totals:
Swim: 30 minutes
Bike: 2:15
Run: 5 miles (40 minutes)

Friday, September 30, 2011

Today's Workout

Given I'm still in my "offseason" I'm really not doing much of a workout plan right now.  I know that I shouldn't just be sitting around but I also know that the training season is long and hard and doing regimented workouts at this point in the year will lead to burnout later in the year.  Today I really wanted to get my workout in at noon time so I didn't have to do it tonight after family game night.  The original plan was to head over to the gym at 12:00 and workout until 1:30 but I got a call from my boss at 9:00 am and he told me that he wanted to do a working lunch.  I had a meeting scheduled from 2-4 and I had another meeting at 11-12 which left me with the dilemma, do I work out at 9:30am or wait until tonight after the kids go to bed.  I was worried if I waited until tonight that I may end up skipping the workout so I headed over to the gym at nearly 10am for a quick 40 minute run on the treadmill.  Ended up getting in 5 miles and had a good solid run.  Now tonight I'm going to try and sneak in some weight training and call it a day. 

Weekly Totals:
Swim: 0 meters
Bike: 60 minutes (Did FTP test on Wednesday night)
Run: 5 miles

Hello Again!

After talking big and bad in my opening blog entry, about how I don't want this blog to become one of the many triathlon blogs that only does a couple entries and then stops, I ended up doing exactly that.  After some thought I think I'm going to take a different approach to this blog.  I've come to realize that I just don't know that much about this sport and certainly not enough to update a blog on a regular basis with new and exciting content.  I've decided that I'm going to turn this into my blog about my triathlon journey and experiences with the sport.  The plan is to update it regularly with my workouts, injury’s, race reports and other things that I'm currently doing in the sport.  To some extent it will be a training journal that the whole world can see.  With my upcoming season including two Ironman races and a number of other races that I haven't decided on yet it should be pretty interesting to follow. 

Like I said in one of my opening posts I'm just your average middle of the pack triathlete and haven't dedicated my entire life to the sport of triathlon.  That isn't to say that that I don't train hard, you pretty much have to for Ironman races, it’s just to say that I don't do as much as most coaches would tell you that you should.  As a family man with 2 kids, a full time job, and volunteer efforts around town it is hard to navigate the fine balance of spending enough time at each responsibility and still get my training in.  This blog is intended to capture this so others can see that it is possible to do this race while still maintaining a somewhat normal existence. 

Sunday, February 6, 2011

Triathlon And Marriage

One of the hazards that is never really talked about, besides the potential of Erectile Dysfunction from hours on the bike, is the effect that the hours of triathlon training can have on a marriage.  This Wall Street Journal article is a pretty good look at the phenomenon.  I know from my own experience that during the core training season during mid-summer, when you are spending upwards 4-8 hours a day training on the weekend, that it can take it toll.  There are things you can do that help, like get up really early on the weekend so you are home by noon on the really long days.  Other things I try to do is never workout during core family hours.  If I miss a morning or noon time workout I will wait until everyone is in bed and then make the workout up or, worst case, I will just miss my second workout all together.

When I first started doing Ironman a couple years back I got some advice from a 15 time Ironman who told me "Don't let training get in the way of family time, it's just not worth it."  He also told me that sometimes you are going to miss a workout because of work, family or other stuff and as long as you are getting your key long workouts in it's not that big of deal.  I suppose if I ever want to be a Kona bound athlete this attitude is the wrong attitude to have but if I want to keep my family happy it's the exact right attitude.  Just remember that triathlon is a hobby, a very obsessive hobby but a hobby non-the-less, and you need to keep things in perspective.  There are plenty of other things that can cause issues in a marriage triathlon shouldn't be one of them.

Here is the link to the article, Enjoy!
http://online.wsj.com/article/SB10001424052748703439504576116083514534672.html?mod=WSJ_hp_mostpop_read

Saturday, January 29, 2011

Quick Tip

Be sure to sign up for triathlons early!  Sprint distance and iron distance races tend to be the most popular and fill up very fast.  I talked about this in one of my previous posts but iron distance races will fill up a year in advance generally the day after the previous years race.  Sprint distance races take a bit longer but many of the popular ones will be fill by the end of January or February at the very latest.  My first year of triathlon I was only able to do two races because I waited to long to sign up for races.  So don't wait, sign up for your races today.

Things To Know About Signing Up For Your First Ironman


When most people think about triathlon they think about the Ironman. I would imagine because once a year in December the folks at NBC edit the nearly 17 hour race down into an hour and a half show that many years can bring you to tears. They show people who have overcome amazing hurdles just to be at the race and then they show the tear jerker moments of them crossing the finish line on Alli' drive to throngs of cheering fans. I will admit that it was the 2006 Ironman rebroadcast in June that led me to sign up for Ironman and subsequently become a triathlete. Pretty much anyone who is a triathlete or considering becoming a triathlete has Ironman dreams. So what things do you need to know when you are considering doing an Ironman?

1) Official United States Ironman events fill up fast. There are 8 Ironman events held every year in continental United States and the only ones that don't fill up within a matter of hours or at most a few days within the opening of registration are Ironman St. George and Ironman Louisville. If you want to be guaranteed a slot in any of the other events the best way is to be a volunteer on race day and then stand in line and sign up on site the day after the race. The reason volunteering is important is because the volunteers get to stand in a separate line and register before the non-volunteers do. While volunteering is not absolutely necessary because the events almost never fill up with the onsite registrants, it is a good opportunity to see the race from the inside and you seems to me there is no reason to risk it. I've had success using no volunteer onsite registration, volunteer onsite registration, and online registration. Given my proximity to Madison, Wisconsin, only 2.5 hours away, I tend to always use onsite registration but if I was doing some of the other events I would probably use online registration and use Ironman Louisville as my backup race if I didn't get in.

2) Don't let your friends, family, training partners, etc, talk you out of doing the race. To be honest other triathletes tend to be the biggest culprits when it comes to trying to talk you out of doing an Ironman. For some reason many experienced triathletes feel like beginners need to "earn the right" to do an Ironman by having a number races of all distances and racing seasons under their belt before they ever attempt an Iron distance race. My opinion is these people triathletes feel like it reflects poorly on them if someone does an Ironman before they did. Don't listen to them. Ironman is about training and having the will power to finish not about the number of races you have under your belt. Every time I've done Ironman there is always a few people there who are using it as their first triathlon, they suffer, but they do generally finish.

3) Get a hotel reservation the day you sign up for the race. Just like the races fill up fast the hotels fill up fast also. Using Wisconsin as example, if you don't get your hotel on registration morning there is no way to get a hotel downtown. I have never done an Ironman other then Wisconsin but I have to imagine it's the same at nearly every other race.

I'll put together a post later about other more race specific Ironman tips but these are a few things that I wish I would have known the first time I signed up for an Ironman. When I signed up the first time I drove up registration day, got in line at 9:00 when registration opened and was nearly the last person in line. I stood in line until nearly noon ended up being the 1800 person to sign up and they only took 2000 people so I was pretty close to not making it. Then I waited to get a hotel until that spring and had to stay a half hour away in a different city.

Tuesday, January 25, 2011

Today's Workout


With the triathlon season right around the corner and Ironman Louisville 215 days away I decided it's time to get back to training. In the past, I've done a 36-week training plan for Ironman but I've found this to be way too long to be in hardcore two-a-day training. I've decided to do something different this year and try out a 20 week Ironman training plan that overlaps with my 16 week half-Ironman training plan. What that really means is I don't have to start "officially" training until the end of February and my current training is "offseason" training. I'm not following an "offseason" plan, I'm really just spending an hour every weekday morning either biking or running and trying to avoid swimming like the plague ;). On the weekend days I'll do a longer bike/run brick and a longer run one day.


This morning was spent running for 45 minutes on the treadmill at 75% max heart rate followed by a short lifting workout. My lifting workout consists of doing push ups, crunches, and bicep curls. I try to do at least 100 push ups and 100 crunches everyday to keep my core strength up.

Saturday, January 22, 2011

Welcome To Green Hair and Saddle Sores


Welcome to my new blog, Green Hair and Saddle Sores, that is dedicated to the beginner / intermediate triathlete. This blog really spawned out of the fact that there is a ton of information out there about triathlons, but nearly all of it is created by top age-groupers who are Kona regulars or pro's who have dedicated their whole life to the sport of triathlon. While I'm not trying to say the information they present isn't good and valuable information, some of it just isn't practical for your average middle-of-the-pack triathlete. For most of us, who consider ourselves triathetes, we have a family, full time job and many other responsibilities that mean we can't dedicate hours and hours a day to training, thousands of dollars to the latest hi-tech training gear and eat perfectly all-natural foods all the time. For those of you looking for in depth articles about increasing power output on the bike, ways to tweak your aero position and the latest information on diet you should probably look elsewhere, because I haven't done the sport long enough to be able to help. This blog is dedicated to those of us who do the sport for the challenge, to stay in shape and just get to that finish line, hopefully a bit faster than the last time we finished.


A little about the name, as it turns out "beginner" triathlete blogs are a really popular thing to start and never maintain. All the good triathlon blog names like, "Everyday Triathlete", "Fat Slow Triathlete", and "Triathlete Dad" were taken. I must have typed names in for 30 minutes trying to find a free name for my new blog. Every time I typed a name in that was taken I would then go visit that blog hoping to find a new blog to visit regularly and every time I would visit a blog I would find a blog with a nicely written welcome message, like this one, 2 or 3 more entries and then that was it. My promise to you is to actually keep my blog up to date with regular material. Anyway, back to the name, if you are a beginner you may not realize if you have light colored hair and swim often at the pool it can start to tint your hair green. Don't believe me? Google it. Of course anyone who has ever biked for any length of time will be familiar with the concept of saddle sores. Personally I've never really had to deal with either affliction. I have dark hair and while I chaff some on the bike I've never had holdover until the next day (knock on wood). I thought it was a clever name so I went with it.