Race Scheduling..."It's an Art"

The last two years of scheduling races were easy...a couple of 1/2 ironmans, maybe a sprint, and the Ironman (and a lot of long distance running/biking).  Well 2009 brings me to new challenges... shorter races, which means a lot of speed work out and "which races/series"?  I have put all of the triathlons/duathlons on the calendar...wow...I could be racing almost everyweekend and sometimes twice (Saturday/Sunday).  I am not sure the old checkbook can handled all of it...hmmm...might have to get a partime job to support the 2009 races.  As of this morning, I have offically signed up for the Oakdale Duathlon...it's a start.

Goal Setting and Mental Training Plans

Between now and the end of the year, I will be sitting down with my coach to plan out my race schedule and share my 2009 race goals.  I can get 1/2 price or aleast a good discount if I buy an entry before the end of the year...that's if the races are open.  I will need to decide on which race or races will be my "A" races and which will be just a training race...are they all not "A" races?

Spin class last night was OK, jonnyj took us on the Wisconsin Ironman bike route for a bout 45 minutes...it was good to mixed it up with hills...and it brought back some memories, not saying there we good or bad...just memories.  The picture to the left is me on the second loop Wisconsin Ironman loop.  This was the third big hill or Midtown Rd.

Winter Runnng in 70 Degrees!

I heading down to Dallas, TX this week and I am bringing my running shoes!  The weather looks good with a low of 53 and a high of 67.  Wow that's almost an 80 degree difference from a couple days ago and I am really looking forward to it.  

Just finished a KennyG workout...a lot of abs and shoulders. 

Spinning Away

Just finished another 2 hours spin class and it was a good one.  We spent most of the time above 250 watts...well most of my time was 300 watts or higher!  Jonnyj keeps pushing it higher and higher...I almost ran out of gears, well if that happens then we're going to have move to mountain mode and there are 9 of those...can't wait.   

Triathletes In Action?

The annaul " Christa-Hana-Quanz" party was a smashing hit once again!  Triathletes came from many different parts of the city to enjoy in the festivities.  The evening started out with drinks and  hors d'oeuvres which led us into triathlete small talk.  But the excitement of the evening was venturing down into the basemest for "Rock Band", which was not on the 2008 training calendar for us triathletes...but after a full 5 hours of drummn', singn', and playing the axe it looks like we'll all be making time in 2009.  In fact, I already now of several people putting it on their christmas list...I can just see them debating...hmmm...New Zipp Wheels or Rock Band.  I am sure that everyone is practicing up for the New Year Eve Party...ROCK ON...and wear your leather!

The 'Cranks'

I have been training on the cranks for 4 weeks now and I can really feel the difference when I am riding my BWPC (Bike Without Power Cranks), which is my tri bike.  I feel more in control of my pedal stroke and not relying on my push as much....as triathletes we need to make sure we're saving those quads for the run!   I have also noticed that my hip flexers are getting stronger and as I continue to gain confidence/strength, I am thinking about putting them on a tri bike so I can train with them in an aero position.

Where have you been?

Over the next couple of days I will be updating my blog...wow it's been a almost a month since I posted anything.  A lot of things have been going on...the powercranks, my lactate threshold test, my time trail evening at spin class.

Power It Up!

Over the weekend, I installed a set of PowerCranks on my road bide for the winter training season.  If you're not familiar with the PowerCranks, "It integrates a one-way clutch in each crank-arm of a bicycle and each leg can drive the bicycle but one leg cannot assist the other.  This forces the use of all the muscles of the lower extermity and may core muscles in a balance and coordinated fashion"

I decided to take two bikes to spin class last night, just incase the PowerCranks got the best of me.  It took a while to get use to them, but I eventually got the hang of it and settled down in for the 2 hour class.  One hour into the class, jonnyj decided to do 3 standing sets of 10 minutes...well that was the end of my powercranks...just found my weakness with the cranks.  I quickly swapped out the bikes and was back on track with the class.  I am planning to put the bike on my trainer to get some more practice in before Thursday...and of course I am looking forward to Thursday spin class.  Power It Up!

"Focus Daniel-Son"

As I move into off season training, I will be looking to next year's goals.  You must have goals...it's a necessity for us triathletes.  It's easy to lose sight of why we do triathlons...is it about the new bike or race wheels...hmmm?  If we focus too much on the external aspects of the sport, we can lose sight of the more meaningful reasons we participate.  So set your goals and start tracking towards them today (as I'm looking into the mirror).  There are seven type of goals, specifically to triathlons, that I will be using for my training program.

1. Long-term - the ultimate achievement, i.e. Ironman Championship Race in Hawaii

2. Yearly - what do you want to achieve this year, i.e. certain race times, race placement

3. Race - how do you want to perform in next year's competitions

4. Feeling - how do you want to feel in a race, i.e. finish strong

5. Training - what you need to do physically, technically, tactically, and mentally to achieve your competitive goals

6. Lifestyle - what you need to do in your lifestyle, i.e. sleep, diet, work

7. Fulfillment - what do you want to get out of triathlons, i.e. improved health, fitness, friendships

So pen out your thoughts and then sit down with your coach to refine them into your training plan. 

Does Training Ever Stop

Alright, it has only been two days and I feel like I needed to get back on the 'training' train again...so away I went over to core strength training this morning.  I haven't been to core strength training since late August prior to the Ironman, so I really eased into the workout...well probably to 'eased' :).  I was surprised I did so well, being gone over a month...hmmm...body needed some rest.  Well body, the rest period is over!  As long as I stay healthily, my weekly plan looks sort like this:

Sunday - Long Run (10 - 20 miles)

Monday - Rest

Tuesday - Master Swim / Run 

Wednesday - Core Strength / Run

Thursday - Master Swim / Spin

Friday - Core Strength / Run

Saturday - Stretching / Spin / Run

That should get me ready for Boston!

Boston Qualified!

Yes it is true, I have qualified for the Boston Marathon on Sunday at the Twin Cities Marathon.  The day was a moderate 50 degrees and some rain...well maybe more than just some rain.  It started to rain around mile 3 and it didn't stop until mile 14 with the heaviest down pour around mile 11.  I was waiting for people around me to start dropping like flies around the half way point, but to my surprise the 3:30 pace group stayed strong.  

This was the first time I have ever ran with a pace group and it was a great experience.  It really took your mind off the grueling miles of the marathon and kepted you focused on why you were there!  George, the lead pacer, did an excellent job pacing and keeping the group focused...we were always ahead of the time.  He said something to the group that really motivated me...I am sure I heard it before, but it really hit home yesterday.  He said, "The last 20 miles was all about the training, the next 6.2 miles is all mental."  "Stay focused."  He was totally correct, I was there to get a 3:30 marathon time!

So around mile 22, I felt really good so I started to leave the pace group and hooked up with Kathy, she was the secondary 3:30 pacer.  She talked me through the last four miles and I finished the race with a 3:26, four minutes under what I needed...YES.

Time to roll down the "Scroll of Life" and check off the "Qualified for Boston Marathon".

Race Day Closing In

This marathon will be the last endurance race for the year...YEAH!  I have been in recovery and taper mode since the Ironman hoping that I can put up a good time this weekend. Last night I had a great massage, KG worked mostly on my legs...which surprising were not to bad.  The weather right now looks good...let's hope that the rain stays away.  Not much happening this week, just trying to relax and mentally prepare myself for the race.

I will be helping out at the Brooks booth at the expo on Friday afternoon and I am expect to see a lot of friends come through the expo to pickup their packet...plus you get some nice swag...and it's all about the swag!

A Week at 5,825 Feet

Over the last couple of days I can definitely see why so many elite athletes come out to Colorado for hypoxic training.  I have regenerating a lot of new red blood cells to carry more oxygen throughout my body.  Being in 'taper' mode for Twin Cities Marathon, I haven't put too many miles on this week out here in Denver.  My first run at 5,825 ft was very interesting...it was only five miles...but it felt like I ran a lot more.  As soon as it gets light out, I am planning on doing another quick 4 miles.  This will be my last day of hypoxic training, but I am going to try to get back out here again. The picture kinda shows what my running routes have been over the last couple of day...just totally awesome.  

Bike Handling Skills

Spent yesterday afternoon mountain biking with Alex at Elm Creek Park Reserve.  As we were riding through the trails, I realized that mountain biking is a great way to increase your bike handling skills.  Going down the steep hills and narrow trails sure got the adrenaline running, epically when it came to the sharp turn at the bottom.  

Twin Cities Marathon Coming Fast

Sure didn't feel like a 3:30 marathon day...the legs felt sluggish, but I have to switch my running routine back to the mornings to prepare for TCM.  During my Ironman training, I was running in the afternoons  and I wanted to get use to running during the hottest part of the day to ensure that I was fully equipped (trained) to beat the heat during the run.  Fortunately it was a nice day.

If you haven't had a chance to read the latest Runner's World, just take a few minutes to read the article on "Think Fast".  It talks about mental part of training and I quote, "Yes, you  need to train your legs, but it's really your brain that dictates you pace".  Another great book to read is "Mental Training" by Jim Taylor & Terri Schneider.  They will show you how to set effective goals and actively develop your mental skills to increase your race performance.

PS:  To my fellow Thursday night spinners...I really did miss the spinning workout...at least I would have had an excuse for this morning's run.  

Taking My Training to New Heights

I will be traveling to Denver next week for work and I very excited about taking some time to run in the high altitudes.  The experts say that you need about 18 consecutive days to gain any type of an advantage, so I guess I'll chalk this up as just training with no benefits.

Went out for a leisurely bike ride last night with no specific training goal attached to it.  I took out the road bike, which I haven't used most of the summer, and road about 20 miles.  I am hoping to ride outside for another month or so before it gets too cold...let's hope for an extended summer/fall this year. 

Last Year's Training Totals (October - August)

In my last blog post, I was going to get last year's totals...well here they are:

October 2007 - August 2008 

Running: 850 miles

Swimming:  86,000 yards (March-August)

Bike: 1,100 miles (May - August)

Spin Classes: 150 hours (about 2,200 miles, avg 15 mph)

Core Training: 108 hours

Marathons:  Twin Cites, Lost Dutchman, Fargo

1/2 Marathons:  Earth Day, Downtown 1/2

Triathlons:  New Brighton, Minneman, Liberty 70.3, Chisago 70.3

Ironman Wisconsin 2007 & 2008 - are not included in the totals above

Just Recovering - Ironman +6 Days

The road to recovery is going well.  Thursday we went to spin class for about an hour of light spinning; it was good to get the legs moving again.  On Friday I went out for a quick 2 mile run and then today we did an easy 5 miles.  Oh...I can tell I did an Ironman 6 days ago...but it helped get the endorphins going once again.

I still need to decide if I will do Ironman Wisconsin 2009.  I received an email yesterday  stating the 2008 participants the registration is open on Monday 9/15 and closes on Monday 9/21.  I am torn between doing Ironman or doing a triathlon series...it would be nice to take a break from the long days of training for the Ironman...but it was sure fun and it was all worth it once I crossed the finish line.  

One of my objectives this weekend is to calculate all of the running, biking, and swimming I did over the last year...it will be a good baseline for next year. 

Spin Class

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Is Recovery Over Yet?

It has been three days since Ironman and I am ready for a run or a bike ride, however the coach says "Take it easy for a couple more days".  What?  I need to do something, I'm already putting on the pounds :).  Alright, I'll go to spin class tonight and spin lightly for about an hour.

I was going to hook-up with my marathon buddies over the weekend to run with them, but they are planning a 20 miler; just a little too far for me.  So I think I will just run an easy 6-8 miles and then go for a bike ride with Al.  He loves to go over to Elm Creek and ride the mountain bike course...twice!  "We're going around again dad!"  

It is about 24 days away from Twin Cities Marathon and I am already feeling race day anxiety...I have a lofty goal for this marathon and it would be awesome if I hit it.  

A friend and college of mine has signed up for Ironman Wisconsin 2009.  She has been doing triathlons for over three years now...she's a strong swimmer,  a good bicyclist and runner.  She is going to do GREAT and I look forward to helping her out during her training year.  Go Jen! 

Training for a New Year

After the completion of Ironman Wisconsin 2008, I have decided to continue to blog my training adventures and thoughts.