Tag Archives: volume

IMCDA 2015 Training Update-Week #6(of 26)

Wow! Only 20 more weeks to go until Ironman Coeur d’Alene. Week #6 was a pretty solid one. I had almost 12 hours of volume and a few points shy of a 700 Training Stress Score(TSS). That equates to a average intensity of around .8(80%) overall for the week. Pretty high for a early season training week, but I am getting close to a easier week coming up the week before heading to Sedona. The week in Sedona should be pretty full of activity though with a bit of cross-training to boot.

I had a couple of the dreaded red blocks on TrainingPeaks, but one was a strength training and the other was my shorter speed interval swim session. Desite missing those two workouts I still was only 33 minutes off my planned volume. If I would have done those I would have been probably 30 minutes over. Hey I don’t want to overtrain right?

Ironman Coeur d'Alene 2015 Training Week #6 - TrainingPeaks.com
Ironman Coeur d’Alene 2015 Training Week #6 – TrainingPeaks.com

Looking at the bigger picture, progress is gradually increasing with slight amount of fatigue. One thing to note is that there are not any real large spikes in fatigue(pink) so I don’t think I am throwing too many “curveballs” to my system. Comparing to last year I am well above where I was at this same time, but I am also competing a month before too. I can definitely feel the fact that your endurance and fitness build from year to year.

Ironman Coeur d'Alene 2015 Training Week #6 PMC - TrainingPeaks.com
Ironman Coeur d’Alene 2015 Training Week #6 PMC – TrainingPeaks.com

Looking at TSS week to week, I have steadily progressed from my last rest week three weeks ago. The intesity(IF) has also increased as well. Next week should be another build week before an easy recovery the week before heading to the Southwest from some warmer temps and lots of outdoor training.

Ironman Coeur d'Alene 2015 Training Week #6 TSS - TrainingPeaks.com
Ironman Coeur d’Alene 2015 Training Week #6 TSS – TrainingPeaks.com



IMLP Training Week 2-On The Wagon

When the New Year rolled around this year, I thought about the fact I really have nothing to give up anymore. I gave up eating animal protein nine months ago and have been thriving on the plant-based diet. I am at my goal weight and am maintaining it even through the off-season. Starting an exercise program maybe? Aaahhh…I think I got that covered too. After thinking about it a bit, I still have two vices still left: coffee and beer. My daily morning java and having a couple IPA’s on the weekend are two things I thoroughly enjoy, but they really aren’t benefitting me that much. BlogFeb2013-8892

While my blood pressure has come down over the last 9 months, but it is still not perfect. I am curious if coffee may have something to do with that. A couple microbrews on the weekend are a tasty treat, but honestly as I get older they seem to give me more of a headache than anything. I usually forget about that until I wake up the next morning. So I have decided to try cutting these out of my diet for awhile and see if any improvements come with it.

I had gradually tapered back on the morning coffee until I eventually had my last cup on Thursday morning. The last few days I never even finished the cup I took into work with me. I have felt a little off the past few days, which may be a result of that, but am feeling better today. I am still drinking tea, which still has caffeine, but nowhere near as much and has added health benefits. As for the beer, I just stopped and haven’t had any for a couple weeks now. Not a big deal.

I have been waking up earlier on the weekends which is nice since it allows me to bang out those long weekend workouts earlier in the day. We’ll see how that goes. My thought is that I will not have a beer until after Ironman which will be an added incentive to cross that finish line. I may still have a glass of red wine on special occasions or dining out with friends. I don’t need to be totally dry!

Anyway, training this week has been good. Volume-wise was a little over 8 hours. We were pelted with a little bit of snow, but it cooperated with my schedule since it came on a bike trainer workout day. Only did one run on the treadmill, which I probably could have done outside. I did my long run over at Trexler Park(wow they have a Fb Page?) on Sunday since I knew that would have it plowed. It is a pretty nice loop, except for the hilly outer loop. I am not planning on making a habit of doing that since it wreaks havoc on the knees.Screen Shot 2013-02-10 at 8.31.13 PM

imageI also picked up a Kinetic inRide sensor for my trainer. This unit uses Low Energy Bluetooth to transmit the actual power(watts) being output by the trainer to my laptop or my iPhone. It is accurate within +/-1% which is pretty good for establish power zones. The only problem was that my MacBook was a version before they started putting Bluetooth 4.0 in them. Argh! So I ended up having to purchase the IOGear Bluetooth 4.0 USB Adapter to get it to work. The TrainerRoad site said it was plug-n-play with Mountain Lion 10.8 Mac OSX, but it didn’t work out of the box. I ended up have to edit some “Kext” file and then download a utility program to save it. Kind of a pain in the ass, but it worked. The one thing is my mice do not work with it, so I have to unplug it when I done. Fortunately, I only use for doing indoor trainer rides with TrainerRoad.

Ah well, that’s all for now. I did make some new recipes today, but I will post them later. That 5 AM swim is looming. Got another build week and then I would guess recovery week after that.

Taxes and an Early Spring

Trees are blooming in mid-MarchThe mid-March weather in the Northeast has been crazy warm. Not just a few days, but rather consistent. The trees and flowers are a bloomin’, so hopefully it doesn’t freeze again are we may have some problems this year. It has been awhile since I have posted anything and every day I am out training I think about how I need to start documenting my progress this year. So tonight my procrastination to do my taxes has motivated me to post something finally. I poured myself a leftover Murphy’s stout and am gonna type away until it is gone.


Small sheep farm I pass in Fleetwood, PATraining has been progressing quite nicely. I am up to ~8 hrs a week right now and am feeling pretty good. Got in some long bike rides and runs on the weekend as well as some shorter, quality work during the week. It is so nice to be out on the road again with the bike. Last Sunday I pulled a calf(gastroc) going up the steep hill by bridal path, but fortunately it wasn’t bad enough to shut me down. I still got around ~7.5 miles in. I thought I may have to layoff it a bit, but I ran twice more this week and it felt fine. Even did 8.5 tonight(Thurs) which is a lot for a weeknight in the off season. I actually forgot to start my Garmin until after the first lap around Rodale(Fitness Park) and then I totally forgot about that first mile until I got to the car. Any here is my current training volumes so far this season.

Total time

Dieting has been slow and steady. I have lost a total of ~10lbs so far since Jan 1 2012, which is about > 3lbs a month. It seems like the older you get the harder it is to drop weight. I had to lower my daily calorie target to 1500 from 1700 to really start seeing some movement. The change is very gradual which I guess is good. I am starting to feel the difference, especially running, without that extra 10lbs dragging my ass. Another 10 would be perfect. The Livestrong Daily Plate is so awesome, it is really the only way for me to hold myself accountable for my intake. The graph below shows my progress. The big spike was from my week vacation in Lake Placid. Typically, when it snows like normal, I get a lot of exercise up there. This year we got hardly any snow, so it became and eat and drink fest. Hence the 7.5 lb setback. That sucked! Although it was still a nice vacation.

Screen Shot 2012-03-22 at 10.31.35 PM

I am hoping to get down to around 170-175 by May. We are heading to the Amalfi Coast in Italy to do some hiking there. Although we will be doing a lot of hiking there will still be pasta, pizza and wine waiting for us at the trailheads, so I may need a little buffer.

Upcoming Events 

I have a little sprint triathlon called the Independence Triathlon coming up in June. This will be a little tune-up race to get back in the swing of things after vacation. I had a credit for a free race and that was the only thing I could fit in.

I am also doing the Troy Jacobson(from Spinervals fame) Lake Placid Tri camp in June which I am really looking forward to. Should be a good measuring stick for my full Ironman experience.

In July I will be volunteering for Ironman Lake Placid at Run Stop #4 on River Rd. Should be nice since we stay there. I think this is really going to pump me up for the “big show” next year. Volunteers usually get some preference to the following years’ registration so hopefully I can get in. IMLP sold out pretty quickly this year. I just saw Timberman was offering qualifying slots from IMLP this year. Crazy!

Steelman Olympic will be in August again, which is usually my yardstick for the big race of the year, which this year is Ironman Muskoka 70.3 .

I hope to get some posts out on some recent gear issues, additions, and subtractions. So stay tuned.