Half Ironman Training with Eric - Page 5 - JP Fitness Forums

emartin10 · 05-30-2006, 11:54 AM

All 4 of the tris are through 5430 Sports (www.5430sports.com)

It's a great race org.

E

emartin10 · 06-01-2006, 12:24 PM

Okay - catch up here. We went to Denver yesterday to stock up on some stuff, and to get my GF a new road bike (awesome!!) so I didn't get to update my log. All I did yesterday was a 30 minute, 4 mile run. I moved a long swim I had scheduled to Sat.

May's totals:
Bike: 13h 53m 50s - 232.12 Mi
Run: 9h 35m - 68.15 Mi
Swim: 10h 55m - 29800 Yd

Today, I had a 60 minute, 8-ish mile run, and then a steady, 30 minute swim (did about 2500 yds.) And that's the day.

E

ODB · 06-01-2006, 12:33 PM

NEW BIKE!!! Please tell us more - oh yeah, nice May totals.

Ogedei · 06-01-2006, 12:37 PM

Yes what kinda bike???

I was scoping out tri-bikes on-line yesterday, not that I can afford one. Good time to get me into Tris, right as I prepare to go back to school!

emartin10 · 06-01-2006, 01:22 PM

She got a Fuji Finest 2.0 (Women's specific). It's a great starter bike for her, and we got a pretty good deal on it, so she's happy and I'm happy.

E

emartin10 · 06-02-2006, 10:40 AM

Worked some training in this morning before I head to work.

30 minute run (just over 4 miles).

Hopped on the bike for a 75 minute ride. I did 4, 10 minute intervals of big ring work. Rode 22 miles, so not a bad ride.

E

emartin10 · 06-04-2006, 07:28 PM

Hey guys and gals. Quick update on the weekend. First off, our internet has been down all weekend, so no logging. Hopefully we'll get 'er back up soon. Now for the workouts.

Yesterday. Had a 2x1200 swim planned, but found out on my way in to the gym that a buddy didn't want his Half Marathon spot for today, so I took his place. Try prepping for a half marathon in one day, not so easy! So I went ahead and swam a 1200, then an 800, then a 100 cool down and went home to start eating and hydrating.

Had a 90 minute run planned for today, so the half wasn't too much different. But it's not everyday you enter a half marathon on a whim. I woke up at 5 am this morning, had 1 cup of oatmeal, 1/2 a protein shake, 1 Gatorade, and a 1/2 a banana. Got up to the start and sucked down a Gu pack. I used this race to practice my HIM nutrition, and had Gu's at miles 5 and 10, and Gatorade (from the aid stations at 3, 5.5, 7, and 9 - skipped the Gatorade at 10.5 and just dumped a crap load of water on my head). I felt absolutely fantastic the whole race, and even worked in a 6:50 split in mile 11, and 7:04 in mile 12. I finished 13.1 miles in 1:45:03. Not bad. I would like to get to 1hr 40min or so for my HIM, but I don't know how plausable that is. Anyway, that time works out to an 8:01/mile average. Now I was racing as my "friend" - who is 41 and in a different age group than me. I would have got 3rd in my age group out of about 20, so I'm REALLY stoked about that. I would have won a pair of SmartWool socks

. But I finished 8th in the 40-44 age group, and 97th overall out of 1,000 runners.

The winner of the Half ran 1:17:00 (ish) and the Marathon winner ran 2:27:00. Flying!

So it was a good weekend. My legs feel fine, and I'm ready for my big week on the bike this week. I'll go ice for a bit right NOW. Hope you all had a great weekend!

E

finboy · 06-05-2006, 12:47 PM

Oh, man you are hot, E!

Ssssssssssss......

Great job...you will kick some serious ass come August.

-fin

emartin10 · 06-06-2006, 08:57 AM

Thanks dude! I feel great. In fact, day after, I still got my training in.

30 minute swim:
WU: 2x75, last 25 in each is back
Set: 2x600 1 is RPE 4 (I did about 6), 2 is RPE 8 (I did about 6)
Cool Down: 150 easy

Then hopped on the bike for a 75 minute ride. I rode the marathon route from the day before, and managed to keep my avg. speed right up at 18.5. So I'm happy about that. I'd love to average about 19 mph leading up to my races, but that's pushing it, and might not leave much fuel in the tank for the run. We'll tinker.

This is my last big week for a bit, then a recovery/race week next week. I'm really amped up for my first tri of the season.

E

emartin10 · 06-06-2006, 06:00 PM

60 minute ride today, boy was it hot. 94 the whole way! Whoo!

I time trialed from a lake to the rodeo grounds (Yes, small town) - and completed the 10 mile course in 24 minutes. Not bad! It just happens to be the bike course in my last triathlon of the summer, and I rode that same route in just under 30 minutes at the end of last summer, so needless to say, I'm stoked about the time. That time will podium me in my age group this summer, so I just have to keep up that pace!

E

emartin10 · 06-07-2006, 06:18 PM

Did another nice, tough ride today. 75 minutes:

10 minute warm up
57 minute sprint (did my triathlon course, took me 57 to be exact)
About a 10 minute cool down

My legs are tired, and in desparate need of the off day tomorrow. That's all for now!

E

Ogedei · 06-08-2006, 05:26 AM

Quote:

Originally Posted by emartin10

Did another nice, tough ride today. 75 minutes:

10 minute warm up
57 minute sprint (did my triathlon course, took me 57 to be exact)
About a 10 minute cool down

My legs are tired, and in desparate need of the off day tomorrow. That's all for now!

E

Which triathlon?

You rode 10 miles in 24minutes, so double that should be around 20 miles which should be around 32km? which seems to long for your Sprint and to short for your IM, but maybe the Olympic you were planning on I believe?

How is the nutrition looking btw?

Og.

ODB · 06-08-2006, 07:37 AM

Dude, you're an animal! I've got to start getting ready for all the fall races...maybe tomorrow, damn it!

FishrCutB8 · 06-08-2006, 08:33 AM

Nicely done on the 1/2 M, brother. I need to get my mileage up.

emartin10 · 06-08-2006, 06:12 PM

Thanks Rob. It was a really fun time, the most fun I've ever had running. I ran with a buddy, and it was perfect weather.

OG - I actually rode 10 miles in about 27 minutes, so I'm thinking 54-57 minutes for my tri. I have 2 sprints this summer, the first one of the season (June 18th) and the last one of the season (Aug. 27) are both sprints. Both have bike rides of about 20 miles or so. My 2nd tri this summer (July 23rd) is Oly, and my HIM is Aug 13.

Nutrition is looking much better. I'm at a bit healthier weight - around 170 - for me. I'd like to get to 167 for race day, just easier to carry, but I'm not too worried about that issue.

Had a nice, easy off day. Back to it tomorrow!

E

emartin10 · 06-09-2006, 06:23 PM

Pretty easy workouts today.

60 minute run, RPE 4. Ran about 7.5 miles and that's that. Went straight to the pool for my swim:

400, 4x100, 200, 2x100, 100

I bailed on the last 100 because I was tired and didn't eat after my run. Oh well!

E

emartin10 · 06-10-2006, 06:11 PM

It's a sad day in training. My first missed workout in a while. I had to work a little extra today, and in turn missed my 90 minute bike ride - and 30 minute recovery run. So I'm bummed big time!!!

I have to work a long day tomorrow, and will hope to get my 120 minute ride in. We'll see!!!

E

emartin10 · 06-11-2006, 01:25 PM

Woohoo!!! Training week is almost upon us! I have a big day planned today, and then it's all recovery and tapering from here. Woke up at 6am this morning for a 30 minute run.

Came to work for a while, and then a 2hr 30min ride after work. Weeee!

E