CHRISTIAN, HUSBAND, FATHER, ACCOUNTANT, AND TRIATHELTE'S JOURNEY TO FINISH THE RACE: July 2017

Thursday, July 20, 2017

HALF IRONMAN TRAINING - WEEK 4

Phase 1 of the 3 phase plan is complete! Basically, Weeks 1-4 of training is a build in either distance or volume for the week totals. Weeks 5-8 are consistent high volume/distance months. Weeks 9-12 are slowly tapering down to Race day.

I am so pumped with how this phase went. Having 3 kids has helped me really dial in to training and just getting it done day in and day out. I make sure to get my workouts done with out getting in the way of play time and time with my wife. Basically, really early/really late/or lunch break.

Key Workouts (This week was HOT!)

35min Workout on the Trainer and a 20min run immediately after. The goal was basically race pace for the entire workout. The bike was a 3x(5min @ 215w / 5min @ 205w) with a 5min warmup. Then right after I avg. 6.40pace for the 3mile run. I would like under 7min pace for the Half Ironman.

Long Run - 11.04mi - 7.22min/mi pace

A great loop from my house done at 8pm. I ran the last 3 miles faster than race pace and the first 8 very easy. It was a success and I am feeling more run fit by the week.

Week 4 - 9:08 hrs

Bike - 4 rides, 112.90miles, 5:23 hrs

Run - 5 runs, 23.90miles, 2:55 hrs

Swim - 2 swims, 3,390yds, 50min

Week 3 - 9:15 hrs

Bike - 4 rides, 109.89miles, 5:16 hrs

Run - 4 runs, 23.90miles, 2:58 hrs

Swim - 2 swims, 4,228yds, 1:00 hr

Week 2 - 8:31 hrs

Bike - 4 rides, 103.05miles, 4:45 hours
Run - 5 runs, 23.13miles, 2:50 hours
Swim - 2 swims, 3,890yds, 56min

Week 1 - 8:05 hrs
Bike - 4 rides, 99.08miles, 5:00 hours
Run - 5 runs, 24.67miles, 3:04 hours
Swim - None! Only week this will happen. Didnt feel like swimming with the sharks in VA beach

Training Partners: Glenn and Jake

Sunday, July 9, 2017

HALF IRONMAN TRAINING - WEEK 3

Week 3 in the books!!! I changed it up this week. I ran my long run at Noon on Monday to ready myself for the very Hot run in the race. I also biked on Sunday for the first time in forever instead of Saturday. This does not seem like much but when you are a routine person who doesnt like change that much, it means something :)

Feeling fit thats for sure but also getting a little tired. Gabriel has decided its time to walk on his 2 precious little feet EVERYWHERE! I dont see how my wife does it all day. He walks over 50 laps a day in our house while Jen is there every step of his way. When I say tired, its a good tired. I should be pushing myself right to the fine line of too much. If you go over, and obsess about it, then you can pay the price via Injury/Bonk/drained.

Key Workouts:

Long Run - 11miles - 7:24pace

This was a HOT one. Done during my lunch at work. Part of training for your "A" race, its important to duplicate as many race scenarios as you can. For instance, if its windy outside you should still ride because it might be windy on race day. Same with Rain. Same with Heat. Prepare for the worst. I was very happy with this run. I ran 5.5miles out and then back. I had no water, and also got faster the last 5miles. Objectives complete!

Long Bike - 55.72miles - 21.2mph

Glenn and I decided to ride on Sunday because we had a big group and that group is a fast one! These guys are just amazing cyclist so we hopped on their train and let it loose. Billy joined as well. Then Billy and Glenn ran with me for 10min. A great workout on a Sunday morning. To cap it off, my amazing, AMAZING, wife had breakfast ready for us and we all ate and watched the Tour de France.

Boys watching le Tour

Neighborhood Lap Pool - Always empty at night time :)

Week 3 - 9:15 hrs

Bike - 4 rides, 109.89miles, 5:16 hrs

Run - 5 runs, 23.90miles, 2:58 hrs

Swim - 2 swims, 4,228yds, 1:00 hr

Week 2 - 8:31 hrs

Friday, July 7, 2017

HALF IRONMAN TRAINING - WEEK 2

This week went really well. Starting to get in that "Rise and Grind" rhythm. I am also starting to watch little by little what I eat, making sure I am properly eating the right foods within 30min after a workout.

My 3 workouts this week I want to single out are the following:

Long Run - 75min - 10.12miles - 7.25 pace

Last weeks long run was in VA Beach so that almost doesnt count since it is so flat. This weeks was from my house and that means HILLS!! I did it bright and early at 5.30am on Monday and slowly got faster. I pushed the last 3miles to under Half IM pace. I was very pleased that my body was able to listen to my mind. Its always frustrating when you say "I am going to run a certain pace for the last 5k" and then you are not even close. So I was very happy to bring the last couple miles to 6.50.

30min Non-Stop Swim with Pads and Buoy - 2,250yds - 1.20min pace

I wanted to just swim for 30min straight witht he first 25min being easy, and the last 5min being pushed to a pretty hard effort. Time wise, I had no real goal. I ended up avg. 1.21pace for the first 25min and the last 5min was 1.15pace. I was very pleased with this. Not swimming in 2 weeks, I had no real expectation. But going forward, I definitely will!

Long Ride - 2:27 hrs - 50.37miles - 20.5mph avg

This was definitely the funnest workout of the week. We had a group of 9 starting at 6.10am on Saturday. If you take away my warmup, this ride was a 22.5mph ride. We were booking, thanks to Pat. Nothing else to say really, other than there was not a lot of talking since we were all pushing it pretty well. These workouts will help me get ready for the big race, thats for sure!

Week 2 - 8:31 hrs
Bike - 4 rides, 103.05miles, 4:45 hours
Run - 5 runs, 23.13miles, 2:50 hours
Swim - 2 swims, 3,890yds, 56min

Week 1 - 8:05 hrs
Bike - 4 rides, 99.08miles, 5:00 hours
Run - 5 runs, 24.67miles, 3:04 hours
Swim - None! Only week this will happen. Didnt feel like swimming with the sharks in VA beach

Training partners : Glenn, Pat Armeen, Brink, Shue, Brian, Fred, Will

Family Reunion in the mountains

Gabriel found his love - Sticks and dirt!

20min tempo in the heat at noon

Long run splits

Wednesday, July 5, 2017

HALF IRONMAN TRAINING - WEEK 1

12 weeks to the big race-Half Ironman White Lake! 1.2mi Swim, 56mile Bike, 13.1mile Run and when the run begins it will be over 90 degrees and that doesn't include the heat from the Highway we run on without any trees. Basically, there is a lot to prep for if I want to compete at a high level.

Also, I am not doing Facebook, Instagram, and Twitter for these next 12 weeks. I am zoning IN on my training and my wife will post these blogs to Facebook. Also, It will help me read more and look at my phone less :)

This week just so happened to be our Family Beach vacation to VA Beach.

Key Workouts for the Week:

Long Run - 10.17mi - through the Fort Story trail in VA Beach. It was a humid one but I kind of need all my runs to be pretty hot if I want the race to feel normal. My goal for this run was to just run on feel and I wanted it to feel easy and I also wanted the 2nd half to be quicker. All goals accomplished.

Long Bike - 43miles - Normally I ride with my buddy (and Gabriel's godfather) Glenn, who also will be racing White Lake, but he was too busy riding a 85mile race in the mountains (overachiever) so I did this one solo at 6.30am on Saturday. It was a beautiful muggy morning in the farmlands with no traffic. My first 90min I just wanted it to feel pretty easy, then I started my 5x4min Hard/2min easy workout. My 4min Hard were suppose to be an effort harder than Half Ironman pace which they were so I was happy.

All and all a great start to training for this race. I had a blast with my family. They are my life and make me smile more than I can ever imagine was possible. God is Great!

Week 1
Bike - 4 rides, 99.08miles, 5:00 hours
Run - 5 runs, 24.67miles, 3:04 hours
Swim - None! Only week this will happen. Didnt feel like swimming with the sharks in VA beach

Training Partner - Ryan Foster