Iron News Man - November 13, 2009
Iron News Man
One week from now I’ll be arriving in Tempe for Ironman Arizona! It’s hard to believe that a challenge I gave myself nine months ago is almost here! Now’s the time when I start dwelling on race-day preparation and the race itself. I’m already starting to visualize success. What defines success? In this case, simply finishing. A GREAT success would be finishing IM Arizona in less than 13 hours (my triathlon coach thinks I have it in me).
Yesterday’s “rest day” was frustrating! Sure, I kept myself busy with chores around the house, but it took all I had to NOT workout in some way! Glad to know today that will not be a problem! Here’s my TrainingPeaks.com schedule for today and tomorrow from Triathlon Coach Jason Healey:
Your Workouts for Nov 13, 2009
Swim Drills - Chris S.
Type: Swim
Planned distance: 1500.4 yards
Swim 1500 yards.
Warm up: 200 yards easy.
Swim Drills: Include plenty of rest between each length.
8 x 25 of (Reach and Roll).
8 x 25 of (Enter Wide, Extend Wide) – concentrate on correcting left arm cross over.
8 x 25 focusing on Timing. Ian left you with the term “4 Cylinder Engine”. Concentrate on timing your pull, arm entry and hip rotation.
8 x 25 on the Catch.
Main Set: 8 x 50 of Swim Golf. Swim each 50 at an easy pace. Count the total strokes and note the Clock Time to complete each 50. Your Golf score is = Number of strokes + Clock Time. Try to maintain a consistent score for all 8 sets.
Cool Down: 4 x 25 easy
Your Workouts for Nov 14, 2009
BT 1: Peak Week 1: number 1
Type: Brick
Break Through Workout (2 hrs total).
Ride 1.5 hrs then run 30 minutes off the bike.
Bike 30 minutes easy to warm up.
Then Ride the next 40 minutes at a steady Ironman Race Pace (Moderate).
Then ride the last 20 minutes performing Strength Intervals:
5 x 3 minutes intervals at a moderately hard pace. Include a 1-minute easy recovery spin between each 3-minute interval. Focus on low cadence, large gear work. (Big Ring Fun)
Follow the bike with a quick transition to a 30-minute run.
Run first 10 minutes easy and relaxed, the 2nd 10 minutes at your Ironman (moderate) pace and the last 10 minutes at 1/2 Ironman (moderately hard) pace.
I like the phrase, “Ironman pace” in my training schedule. I helps me KNOW how I should feel during each phase. After a great deal of discussion, Triathlon Coach Jason Healey and I came up with time targets for each segment of Ironman Arizona. The swim will take me 1:25… the bike 6:30… the run 5:00. If I can meet those targets (transition times included) I’ll have my 13-hour Ironman finish! I think the times are conservative and allow a genuine opportunity for me to meet, and possibly exceed my goal!
Days until Ironman Arizona: 8!
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