Over the Memorial Day weekend I have been able to complete a good series of workouts in anticipation of the CDA Ironman on June 27. The weather conditions here in El Paso have gotten more challenging with the heat, but that is the price for the mild winters we have here. On Saturday, I rode out to Las Cruces on the I10 "rollers" and back to the Anthony Gap which has an elvation of 4400 feeet and then over the Transmountain pass which is 5200 feet. That last bit was tough as by then the temp was over 100 and there was a headwind going up the mountain. The total distance covered was 85 miles, and it took me 5:40 including several stops to buy Poweraide along the way (2 stops). Sunday, was a long run day and I went out from the house to Artcraft, to McNutt, and back on Sundland Park for a 20 mile run in the heat. Total time was 4:34. Had to really push the fluids with several stops in convenience stores along the way. There are a few hills on this course but it gave me a feel for how tiring it can be even to maintain a 12 minute mile pace. On Monday, Memorial Day, I swam at the Country Club for 1.2 miles (46 min) then got out of the pool, had a sip of water, and back again for an additional 1.2 miles. The total time was 1:35. Not too bad, I feel it was good to do once at least being that is the longest distance I have ever swam at one time.
Overall, with 4 weeks to go feeling pretty good about the training I have been able to put in. Next Sunday is the last race simulation and then I will taper with 2 weeks to go...
Monday, May 31, 2010
Monday, May 10, 2010
Ironman race simulation, six weeks to go...
As prescribed by the Endurance Nation coaches (more at http://www.endurancenation.eu/ ), I scheduled my Ironman race simulation for Sunday, May 9th. I set up the gear in the car and planned to set up a transition in the car the pool. My first hiccup of the day happened before I started when I found out I had a flat tire. Worse yet, it was in my car. It took me 45 min to change the tire since I had never changed the tire in this car and had to read the instructions to figure out where everything was.
When I finally got out to the pool, was able to swim for 30 min, estimate 1500 yards. Got on the bike and went 30 miles easy (15mph) with focus on hydration and nutrition. Went 25 miles out and back, stopping in La Mesa for more food and drink. On the way back, picked up the pace but by then the headwinds were starting up. After 50 miles, got more food and drink from the car and started the 2nd loop. Again, more wind, heat, and crazy motorcycle riders on Hwy 28. Stopped again in La Mesa and headed back to complete 100 miles total. At mile 94 had the obligatory flat on the bike and was able to change it pretty quickly.
At the car, transitioned into the run and went 6 difficult miles with the afternoon heat and dehydration slowed me down to 12 minute miles. Total time was 8'30" including transitions which made for a very long day. I got a nice sunburn to show for it as I forgot the sunblock.
When I finally got out to the pool, was able to swim for 30 min, estimate 1500 yards. Got on the bike and went 30 miles easy (15mph) with focus on hydration and nutrition. Went 25 miles out and back, stopping in La Mesa for more food and drink. On the way back, picked up the pace but by then the headwinds were starting up. After 50 miles, got more food and drink from the car and started the 2nd loop. Again, more wind, heat, and crazy motorcycle riders on Hwy 28. Stopped again in La Mesa and headed back to complete 100 miles total. At mile 94 had the obligatory flat on the bike and was able to change it pretty quickly.
At the car, transitioned into the run and went 6 difficult miles with the afternoon heat and dehydration slowed me down to 12 minute miles. Total time was 8'30" including transitions which made for a very long day. I got a nice sunburn to show for it as I forgot the sunblock.
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