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.

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.

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.

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