Wednesday, July 9, 2014

Ironman Boulder Training Week #15: 18 Mile Run + 112 Mile Bike!

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Just had to get that little burst of Heidi cuteness out of the way. This is the dog that we rescued over a year ago who we wouldn’t allow on the couch, but THAT FACE!! We are suckers.

I’m a bit late with this training update. Mostly because I’ve been…well…training my ass off. Duh! And taking pictures of Heidi. And eating my face off because that is what you do when you never stop being hungry. Or, HANGRY (so hungry you are angry).

With only four weeks to go, this past week was a solid week of training for me and a confidence booster.

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Monday: Rest
Tuesday: Bike 25 miles
Wednesday: Swim 2,700 yards, run 18 miles
Thursday: Bike 16 miles
Friday:  Swim 2,700 yards
Saturday: Run 9.5 miles
Sunday: Bike 112 miles

Total Miles: Swim 3 + bike 153 + run 27.5 = 183.4
Total Workouts
: 7
Total Hours: 16

The highlights for the week were the 18 mile run and the 112 mile bike of the entire Ironman Boulder course. You can read about the run HERE.

The ride. What can I say about the ride?

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  • 98 degrees
  • No shade
  • 7 hours total, 6:20 riding time
  • I did not pee once
  • 1,800 calories consumed
  • About 250 oz of liquid consumed
  • 12 salt stick caps taken

The 7 hour view (from aero bars):

Edward Dageforde's photo.

This ride went really well for me. I nailed my fueling and although it was HOT, the heat didn’t get to me too much. I know the conditions were very close to how they will be on race day, so it was good to know I could knock it out without dying.

Here are some fancy zig-zag salt sweat stains for your viewing pleasure. Please let me know if you are out of table salt and I will come over and shake my shirt over your french fries.

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One of the guys, Tom, from my training group, Fast Forward, was out there every 30mils or so with cold water. I think I love him.  Another group IPA Endurance set up a huge aid station half way for any riders out on the course.

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Yes, there were peanut M&Ms and peanut butter cups. And oranges. Screw the oranges, I went for the candy like the lush that I am.

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Ken was at mile 88 with ice, water, Coke and GUs. I love him too. Marie looks like she is taking a dump, but she is stretching (yeah, sure she is).

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Let me give her a little shoulder pat:

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So…where do we go from here? Tonight is a 12-13 mile run. This weekend I have the Boulder Peak Triathlon (Olympic distance – 1.5K swim, 22 mile bike, 10K), which I’ll do on tired-ish legs (no taper. Not yet!). Next week is our final really big week (with a monster brick 2 mile swim-80 mile bike-4 mile run), then it is TT (Taper Time).

My bib number is:

411

Which clearly means everyone is going to be stopping me to ask for information. Get it? 4-1-1?

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Do you let your dog on the furniture, let him/her in your bed, let him/her hump you? We draw the line at the bed, but other than that Heidi has the run of the house.

What’s the best workout you had this week? It’s a toss up between the long run and the long ride. Both went better than expected.

SUAR

37 comments:

  1. When you do need to pee, do you pee on the bike? I've been behind runners who pee while they are running, so it stands to reason that people might pee on the bike. Even while riding a very expensive lightweight tri bike. Curious minds want to know...

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    1. I have not peed on the bike...last weekend a friend taught me how, so when the time comes I think I can. Would probably only do during a race and close to an aid station so I can grab a water bottle and do a little rinse,.

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  2. You are amazing! 16 hours of training is insane. I can't even get close to running 18 miles, let alone biking before or afterwards! Awesome job on your 112 miler :D

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  3. I am having a shite training week, but I'm strangely okay with it. I'm ready for taper and fresh legs! And if I didn't let my dog snuggle with me I think I would break his heart. He is a 60 lb baby. (I am a bigger baby.)

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  4. I've had no workouts this week. I am living vicariously through you.

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  5. You sound so ready for this race.

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  6. Getting excited for you, Bethie!! :)

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  7. I haven't really had great workouts this week...I did swim for the first time in a year, though! Hoping that the workouts start to improve over the next few weeks!

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  8. I am in awe of your progress - you look so much more relaxed than your last IM, and having such an amazing support structure must help.

    My best workout this week : all of them! I have started serious training again after time off after the Comrades Ultramarathon. In sub-tropical Africa, where it's currently winter, we have been experiencing sub-10 degree (Celsius) temperatures all week, which is problematic as we generally don't own warm workout gear. I have done 3 training runs with friends I haven't seen since Comrades, and it is cold and dark and quiet (we start at 4.4.5 am) and the feeling of accomplishment after the runs, is worth getting out of bed for.

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    1. I do think the support is a HUGE help. But also the confidence in having already done one IM and survived.

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  9. I don't let my doggies on any furniture, and they rarely go upstairs. TOO MUCH HAIR! All my workouts went well this week...nothing strenuous because I have a 10k on Sunday...in ENGLAND.

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  10. Yes to the furniture and bed, big no on the humping!!
    Best run this week was a tempo run yesterday between thunderstorms....the fear of being struck by lightening is a great motivator

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  11. Our dog sleeps in bed with us. It's nice to have her warm fuzzy self to cuddle up to every night.

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  12. Yes, our dog is allowed on the furniture but she prefers her own bed at night, thank goodness. Great job on your training. You're going to rock Boulder. I'm racing the Peak this weekend, too! As part of IM Choo training so only a little run tapering for me. I'll get some good bike climbing in tomorrow and an OWS Saturday. I may even do a 2nd loop of the run course on Sunday to not feel like a total slacker. Is that even possible? :-) Good luck this weekend! If I see you, I'll say hi!

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    1. Oh, and my best workout this week was an 8 mile run that turned into a 10 mile run! Woot woot!

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  13. Way to nail the week! I definitely think I would go for the candy on a long workout. And the Coke.

    My best workout this week has been a 10-mile bike ride with my husband. I just signed up for my first triathlon, a sprint, so I'm trying to get in some more miles on the bike.

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  14. What an awesome week, you are going to rock this race with all the strong preparation you are doing! We don't let our dogs on the furniture or in our bedroom - although they love to sleep all day on the kids beds! No humping either, they save that for other dogs they meet on the street when we go for walks into town :) My best workout this week was probably this morning's 2100m masters swim - still not brave enough to do a flip turn there but I think I am getting a little stronger and maybe won't always be the slowest one there LOL! 5.5 weeks till my 70.3, I am in awe of all the mileage you are getting in, hope I am half as ready for my race!!!

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  15. When I still had cats I used to allow them on my bed. One of them would basically jump on my head when he thought it was time for him to get fed.

    Best workout this week was in Shenandoah National Park, a White Oak Canyon loop. Good climbing and downhill running.

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  16. 411. Better than 911!!

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    1. Haha!! I was thinking the same thing

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  17. We rescued a 7 year old lab two years ago and at first I would not let her sleep on our bed but like you, I am a sucker for sweet faces. Now I love having our big Harley sleep at my feet, I feel protected by my guard dog all night! I ran a 10K in the Texas heat last Friday and it sucked. This Sunday I am running a 15K in the heat so it will probably suck too. Training for the Oregon wine country half, which hopefully is so much cooler than Texas that I get an easy PR!

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  18. Great training week! I was hot just reading about your ride... prob because I had some pretty hot runs this week as well. Our cats are allowed all over our house. They do what they want. Be basically live by their rules.

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  19. We've two dogs. So far...the couch is allowed. I guess the bed will be some day...but not yet.
    Best workout of the week or maybe the 'worst'...1 1/2 hs in the Computrainer :/

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  20. We have three rescues (a pug, a cocker spaniel, and a God-only-knows-what), and they get on the furniture. And sleep with us. We finally broke down and bought a king-size bed so they... I mean we... would have more room!

    It's their house; they just let us live there. :-)

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  21. The best workout of my week was conquering my fear and completing a mile swim in open water in perpetration for the Spudman in a few weeks. We had a great group of swimmers and three kayakers for support but I learned that this is definitely going to be the most challenging part of the tri for me because of feeling so isolated despite being surrounded by people. Does that make sense? Gotta work on my mental game to get me through that one on race day.

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    1. Great job overcoming that fear!! I think OWS can be very intimidating. Way to get out there.

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  22. My last race my bib number was 6969. What does that say about me?
    I let the dog go wherever he thinks is necessary. He doesn't shed, as an "oodle," we are lucky with that part dog ownership. He doesn't get to hump anything, and hasn't since he was became less of a man than he was. He sleeps in the bed with me, doesn't leave my side for much. We have an invisible fence so he can roam, yet, he doesn't.
    My best workout this week was a killer arm/shoulder combo, lots of pushups, burpees and pull-ups. I cannot bring my arms back to hook my bra.
    Amy P. Philly Runner

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  23. I wish I could join you for that 80 mile bike ride. We'll be camping, and then I'll be in taper for a marathon on the 27th. I want to start doing longer rides in preparation for the Buffalo Classic in Sep. I also wish I could cheer you on at your tri but I'll be working at Roost. Best workout this week- hill tempo run. I ran Slacker Half 6/28 (I finally broke 1:30 and in doing so broke myself) and it felt good to be strong again after being so wiped after that sucker. Of course we let the dog on the furniture- she has her own couch (we draw the line at letting her get on the "good" couches) and she sleeps with us. After all, we like her better than we like the kids. KIDDING. (Kind of.)

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  24. it has been fun training with you!!! whats up for next season?? Come do IM Chatanooga with me!! And how did you get such great bib number!!!

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    1. You are an animal!! Aren't you doing IMAZ too?? Not sure what's next for me...I'll see you at the Peak!

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  25. When we brought our rescue dog home, she ran through the house, then jumped up on the couch and we were like, 'ahh, there goes the no dog on the couch rule." We don't let her in the beds. Fortunately she's a basset hound, so she can't jump up by herself!

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  26. I don't know how you do it! You Iron people just amaze the shit out of me.

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    1. Well when you do one someday I will say the same to you!!

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  27. Hi: I've really enjoyed reading so many of your posts in the past. I was just wondering...Have you considered renaming this blog Shut Up and Tri, since it's really no longer about running? Best of luck in Boulder next month!

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    1. Nope. I am still predominantly a runner...and if you read my posts they are still very much about running (with some tri and other stuff thrown in).

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  28. That bike ride! That heat! That salt! You are a machine! Great job, seriously. And every rescue dog we've ever had is banned from the couch. And yet, somehow, they all manage to make that their primary place for napping. They must be hypnotists? GOOD LUCK ON THE TRI!

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