Race Calendar + Ironman Lake Placid Training

Hello friends!

One of my good friends pointed out to me that my race calendar was severely outdated…so I took a few minutes and updated it.  (The calendar can be found here.)  The big/long races are definites.   The smaller/shorter ones are still up in the air (5 miler on 4th of July, RW races, etc).  I made the decision on a fall marathon…the Wineglass Marathon!  SUPER excited about this one. I’ve heard nothing but amazing things and I’m loving the elevation chart for the race:

I’m also looking for a triathlon to do before the ironman in July.  There is the Rev3 Quassy in June that I would LOVE to do but not sure we will be able to swing it financially (registration alone is over $250…then we will need hotel for 1-2 nights, etc).  Anyone want to sponsor me? (I’m only half kidding).

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I realized it’s been a while since I gave any sort of update with how training is going in prep for IM Lake Placid.  I post a lot of pictures on my Instagram account {NYCRunningMama} with training updates, but don’t really blog about how things are going.  So here goes:

If you are looking for a triathlon training plan, check out this book.  It has plans ranging from a sprint to and ironman and there are many levels and intensities to choose from.  I am loosely following two of the plans in the book:

I say loosely because although I’m following the prescribed workouts for biking and swimming, I am doing my own thing for running (and I’m switching up the days of the workouts).  While my long-term focus is the IM in July, my short-term sights are set on the NJ Marathon and I need to ensure that my training sets me up to reach my goal.  I will be getting in my three quality run workouts each week (intervals, tempo/steady state, long) and an additional two easy days (often are brick workouts).  I have played around with the schedule a bit to ensure I set myself up for success (not doing anything hard before a long run, not swimming directly before an interval workout, etc) based on some previous experience.

I am being extremely aggressive with my training and have opted for the level 7 plan (1 being the least time-consuming and 10 being designed for triathletes looking to win the IM competition) for biking and level 6 plan for swimming.  Basically, I’m swimming 3x days/week, biking 4x days/week and running 5x days/week….which comes out to a whole heck of a lot of time of working out.   If it gets to be too much (time or physically), I figured that I can always scale it back.

I plan to do a post on things that I’ve learned regarding not just ironman training, but triathlon training in general (food, diet, etc).

Swimming

I spent the last 5-6 weeks following the 0 to 1650 plan.  I wasn’t ready to jump into the IM training plan in the book so decided to focus on getting comfortable in the water first.  I was barely able to make it 100 yards straight the first day.  But each time I got in the water, I felt just a tad more comfortable.  And then at the start of week 4, something clicked and the prescribed distance came and went…and I just kept swimming.  I was supposed to swim 600 yards and once I hit 1000, I knew I was going to shoot for a mile (1,650).  I finished and wasn’t totally exhausted either!

I took a whole week off for the NYC Half Marathon – and decided to just swim until I was tired this past week.  1.5 miles (2,500 yards) in just under an hour.  Not super fast AT ALL but I am definitely making progress.

This week is the first week of following the training plan in the book.  It’s tough.  The drills are uncomfortable because they are new and I feel like a total spaz in the water again.  But I know they will make me a stronger, faster swimmer.

Biking

Big News.  I got my new bike this week!!

It is a Specialized Shiv Comp Rival tri bike.  Words cannot even being to explain how excited I am to start riding on it (even if it’s just on the trainer b/c spring has decided to hold off a bit).  I’ve been logging some miles on the stationery bike – but know that I need to start spending time on my bike to practice being in the bent-position for that long.

Last weekend included a 2-hr, 40-mile bike road (followed by a very short run).

Let me just say – Biking is SO expensive.  Besides the expensive bike, I’m amazed at how much money all of the other gear is – shoes, clips, pedals – all of which I got…and then tires, wheels, seat, helmet – all of which I may possibly get before the race (very small chance I’ll be getting them).

Running

I’m sad to say that currently in a holding position with running.  After the NYC Half, I planned on taking at least 2-3 days off from running.  On the third day (Wednesday), I was in the playroom with the boys when I felt some some pain on the top part of my foot.  I wasn’t sure if t was from getting banged, how I was sitting, or from running.  I decided to take another few days off to play it safe and went on a short 3-mile run after the bike ride on Saturday.  My foot felt fine but I started to feel some pain in my lower calf / upper ankle.  Looking back, I think I was overcompensating for my foot and changed my stride during those miles.  I tried to run again on Sunday (post-swim) but had to stop after 2.2 miles because of the pain.

I’m playing it safe and taking another few days off before I try anything again.  Today is day 4.  Each day feels better, but there is still some residual pain / aches – especially when I go up and down the stairs.  Does this sound familiar to anyone?  If it’s not better by the end of the weekend, I will go see a PT for a diagnosis.

**UPDATE** I ran 4 pain-free miles this AM! So fingers crossed that it was a temporary, minor issue!

I don’t know what’s up right now but so many of my running buddies are nursing injuries :/

Are you injured? Have you dealt with a running-related injury this year?

How do you make your race calendar? Before the year starts or as you go? 

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    21. Pingback: Two Weeks Off From Running + Scotland 10k this weekend

    22. Sorry to hear about your foot. I have had that pain before, and it definitely goes away…but only with resting. I found icing helps too. I actually broke my ankle a week ago :/ I’m trying to stay motivated towards healing, and not let my spirits get down. But it’s definitely hard, especially since we’ve had some spring weather in NYC!

    23. I’m doing PT twice a week for pelvic stability (4 kids in 5 years did a number on me and now my hips go out ALL THE TIME) and for stress related upper trapezius pain. Thankfully it’s helping; I had gotten to the point where I hurt all the time. I’m hopeful that I’ll be able to continue increasing my mileage and stay healthy.

      I’m doing my first race ‘season’ – my first competitive event was a sprint tri in September. I’m in the middle of an event now (swim was tonight- I PR’d! and bike/run are tomorrow) but I really have no idea what to do later. I’m trying to decide whether to go for a half marathon or an Olympic tri, either of which would be a big distance jump.

    24. So excited to read through your blog. That bike is seriously AMAZING! It is great that you are being cautious with your pain. You ran a really great race so you know that you are fit! Swimming, and cycling with surely help maintain your fitness. I had a hip strain a couple of weeks ago. Rest, swimming, cycling and easy running plus some PT exercises and yoga really helped me. As for my race calendar, trying to keep it simple this year…maybe 4-5 races tops. Hoping to PR :) Have fun training!!
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    25. Such a fun post to hear all of your updates! I’m so glad that you got in that 4 miles pain-free, fingers crossed that it was very minor! Yes, triathlons are so expensive. I did my first sprint tri last year, and I’d love to do a half ironman eventually, but probably not this summer. Love you new bike!!! And amazing progress in the pool. You’ll be so ready by July!
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    26. Yay! I’ve said before but I love seeing and hearing about your progress with swimming because I know how intimidating it can be. And OMG that’s a beautiful bike!! Um, yeah, triathlon is expensive. There’s so much gear :-)

      I’m glad that you had 4 pain-free miles and fingers crossed that it’s passed. You are so smart to rest and lay off of it. PT said I had some tendonitis/overuse and should be OK. I need to rest it some more. She doesn’t want me to run until I go back on Tuesday. Ugh. Patience is a virtue, right???
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    27. I hope that’s the end of your foot problem! I did PT last month for hip pain that was probably lumbar spine related, thought it went great and became pain free, then had a back episode less than a week after my last PT visit! Pretty annoying when I was still doing all the stretching and exercises and felt like the flare-up was somewhat random. Fortunately I recovered fast enough to still do a (skating) event a week ago, and I have another one this weekend. My sports medicine doctor still thinks I’m on the right track. Currently nursing my knees along until next weekend, plan to jump a lot less next week.
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    28. LOVE your blog! We love how you empower women and runners not just in NYC but across the nation! We have a 5k mud run coming up in NYC. It’s an event that encourages women of all ages, shapes, sizes and fitness abilities to get out there and have fun with fitness together. We would love it if you would join us! We have an event in New Jersey on May 4 and in Buffalo, NY on June 1. Both events benefit the Roswell Park Cancer Institute for gynecological research. Join us!!!!

    29. Foot pain. I’ve delt with a lot of it in my right foot. Thankfully it all seems to go away with rest. Most recently it was pain in the joint of my big toe (turf toe), which my PT attributed to weakness in the hip causing probs down the line. But I think it might have been that and my shoes (Brooks Pure Connect) wore them for 12.5 miles and I think they are “too cushioned” for me. I like a firmer ride/more road feel. The other foot pain I had was along the top of my foot and on the big toe side, this was a few years ago. It was new shoes again, during marathon training. Also super cushioned. And a new brand. So same scenario. I thought I liked the brooks but I think I’m going to go back to Asics of the Kinvara.
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    30. Wow you have a jam packed schedule! I’m amazed at how you fit it all in. So far no injuries this year, but I didn’t escape the sick-bug that has been floating around so for the past two weeks my work outs have been nil to none. Glad you had a good pain free run this morning and that it was nothing serious :)
      I cannot plan a whole year worth of races — it basically makes itself as the year goes by. Since this year was my first real year of racing it took until about march for it to come together.
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    31. You are incredibly disciplined with your training, and you’re also smart enough to listen to your body and adapt your training, which is so key!! I have no doubt that you’re going to have an amazing ironman. Glad your foot/ankle stuff is feeling better, I’m just it just needed a little break after such an awesome performance at the NYC half :)
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    32. You’ve got a tough balancing act training for the marathon plus IM! I always find it hard to do both and tend to still skew my tri training to too much running b/c it’s my favorite!

      Loving your bike! It makes so much difference…but yes, it is outrageously expensive. Triathlon in general is ridiculously expensive!

      So glad the foot/ankle/calf felt better today. You did the right thing by backing off. Totally worth it!
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    33. I am continuously motivated by you! I finished my first 1/2 this past weekend and I caught a bug:) YAY!!! My dad is from Corning and has told me about the Wineglass for years…it’s beautiful and I hope you have fun! Seriously the next time I’m in NYC seeing my fam I would love to meet you! Fun run in the park anyone??!!

    34. I had NO idea you were training for IMLP. So excited for you and to read more about your training. I am breaking into tri’s this year, doing my first du in april, first tri in June and first half-IM in July. SO freaking excited but nervous at the same time. My fiance did IMLP in 2011, and we are both planning on doing IM cozumel in Nov. of 2014 (that’s going to be our honeymoon, romantic right?)……Ahh I know that I am going to be addicted to reading your blog even more now that I see you posting about running AND tri training.

      And for the record I am also doing Wineglass marathon (it’s only about an hour and a half from me, and 20 minutes from my sister’s house)!
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    35. I have been battling this nagging IT band pain. Been through PT, RICE and everything in between. Finally starting to feel better, I just sit back and WAIT for the pain to hit at mile 4 and slowly, it’s not happening!!

    36. Sorry to hear about the foot pain! I had something very similar (definitely had the pain going down the stairs!) and ignored it for a while and it turned out to be posterior tibial tendonitis. It’s very treatable but can be painful. I still get flare ups in my calf now and again but a trip to my PT plus some foam rolling and I’m good to go. Good luck and I’m looking forward to hearing more about your IM training!