90 miles on the bicycle

That's how far I rode yesterday!  I almost can't believe it, but I got it done.  That's the farthest I've ridden a bike in almost 10 years.  I'd also be lying if I didn't say that the last 60-90 minutes of the 6 hour ride didn't just about kick my @$$.  I'm supposed to ride further than that and then get off and run a marathon?  I'm begining to think I've lost my fricking mind.

Despite the pain at the end it was a good ride and once I'd gotten off I felt better than I did while on the bike.  I averaged over 17 mph  for the first 3 hours and then about 15.5 mph after I stopped and refilled my water bottles.

Overall it was a good week with a couple of good swims, a good 3hr 15 min run (17 miles).  I'm comfortable with where I'm at and where I'm supposed to be.  I'm cruising for a 14-14.5 race so I'm still on track.

Here is what I was supposed to do with what I actually did.

Scheduled
Mon - Off
Tuesday - 75 minute run, Swim 6x400, 8x100
Wednesday - 60 minute Bike Thursday - 30 minute run Swim 6x400, 8x100

Thursday - 30 minute run, Swim 6x500, 8x100
Friday - 60 minute bike in small chain
Saturday - 3:15 hour run, Swim 6x500, 8x100
Sun - 5:30 hour bike

Actual
Mon - Off
Tuesday 75 minute run
Wednesday 60 minute Bike, Swim 6x500, 8x100 

Thursday - Off
Friday -  3hr 15 min run (17 miles)
Saturday -  60 minute bike, 6x500, 8x100

Sunday - 5:50 hour bike (90 miles)

This Weeks Recap

Not a bad week as I prep for that fast approaching Ironman.  As usual weather and life sometimes get in the way.  But I'm still making progress and I think I'm doing all right.

Scheduled
Mon - Off
Tuesday - 60 minute run, Swim 6x400, 8x100
Wednesday - 60 minute Bike fartlek, 20 sec sprint with 2min rest interval.
Thursday - 30 minute run Swim 6x400, 8x100
Friday - 60 minute bike in small chain
Saturday - 3 hour run, Long Swim
Sun - 5:30 hour bike

Actual
Mon - Off
Tuesday 60 minute run Swim 6x400, 8x100
Wednesday  60 minute Bike fartlek, 20 sec sprint with 2min rest interval.
Thursday - 30 minute run
Friday - 60 minute bike, 2800m swim
Saturday - 3 hour run (16.21 miles)
Sunday - 5:30 hour bike

Like I said not a bad week.  Tuesday's swim was really good I did the total 3200m in about 1hr 40 min.  Well on track for what I need to accomplish the swim leg in.  Thursday the weather was bad and I couldn't make it to the outdoor pool and I couldn't get motivated to make the drive to the next town to the indoor pool, so I shifted it to Friday.  Saturday's run was good until about mile 13 when my HR went up and the pace went up, not a good thing.  Sunday's bike ride was filled with small rain showers and two torrential downpours.  After the second downpour I made it back to the house and set up the Dual on the trainer and I finished the last 2 hours on the trainer.

This Week's Recap

This week's workout schedule looked like this.
Mon - Off Day
Tues - Swim Test 3x300 for time
Wed - 45 minute run working on cadence and foot speed
Thurs - Swim day 6 x 400 and 8 x 100
Fri - Off
Sat - Brick 3 hour bike/2 hour run
Sun - 4:30 hour bike

Because of the Prague trip last weekend and some rain on Monday this what it actually looked like.

Mon - 5 hour ride - Rained out
Tues - 4 hour ride (Carried over from Sunday/Monday and cut short by an hour because of rain and other issues)
Wed - 45 minute run
Thurs - Off
Fri - Swim day 6 x 400 and 8 x 100
Sat - Brick 3 hour bike/2 hour run
Sun -  4 hour bike

Overall not a bad week I was really pleased with Tuesday's long ride.  I did 60+ miles and felt great.  The brick on Saturday was also good.  A solid 45 miles on the bike followed by just over 10 miles.  If I can continue those paces throughout the whole Ironman I will have no issues making my 14:30 hour goal. 

On the flip side I am fighting some achilles tendonitis and some severe pain in my nether region from sitting on the bike saddle for "forever".  The tendonitis doesn't seem to too bad and I'm icing and stretching them to keep them as loose as I can.  I've switched from riding the Dual to the P3 full time so I'm thinking the nether region pain has to do with the seat adjustment on the P3.  I tweaked the seat adjustment a little and applied vasoline for both Sat and Sun and I'm relatively pain free as I write this we'll see what happens when I wake up in the morning.

Starting Week 5 of Training

We move into week 5 of Ironman training.  This week.  I've been pretty busy and didn't get anything posted for weeks 3 or 4.  My boss has been on leave and I've been covering down on his duties as well as my own.

Week 3 was almost a wash due to several VIPs visiting us in Zabul.  I had to spend a lot of time working with the Police Chief to get him prepared and to make things went off in a manner that was acceptable to us.  Not real sure how well that went I probably should of just done the workouts I was supposed to do.

Week 4 was a better.  I really started to hitting the Concept C2 rowing machine as my substitute for swimming.  That is a killer exercise and really works my lats and tris as well as getting some cardio.  It also tore my hands to bits but I think I've got the calluses developed now that let me get a good hour to hour and half workout in.

I also weighed in last week.  I've hit a solid 205 at about 22% body fat.  I don't like the Army's tape test for body fat percentage but it gives me something to work off of.  205 is 20lbs over my lowest when I did Ironman 70.3 Kansas and 10lbs over what I weighed when I deployed.  All that carb heavy Afghan food is killing me.  Not too mention the 3lb bags of Hot Tamales candy that Ruder sends and the Christmas Reeses Peanut Butter Trees from Shantel and Mom.  I'm not complaining because I love eating them.  They just aren't good for me.

Week 5 features some changes to the workout plan.  If I get some time I'll post them.