Ironman Lake Placid (T – 12)

Happy Mother’s Day!!  Hope you all had a wonderful day!  Special Happy Mother’s Day to my mom and mother-in-law – I am blessed to have two amazing women in my life!!

Grandmas

We started a tradition a few years ago (when my niece was born) of going out to brunch. This is the one “holiday” that my family goes out to eat for and skips the home cooked meal, and I have to say, it’s REALLY fun.  This year, we chose a nearby Mexican restaurant.  The food was so delicious and the drinks were even better =)

cabo

We all went back to my sister’s house after brunch to have cookies, cake, and coffee.  (PS. My sister is due ANY day with her 2nd child – YAY!)

sisters2

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With only 11 weeks to go until Ironman Lake Placid, I’ve decided to dedicate one post each week as a recap of my training – I will try to update on Monday since that is {now} my rest day.

I spent the first part of last week recovering from the NJ Marathon on Sunday.  Although I wasn’t terribly sore on Monday, I knew it would pay dividends later to take a few extra days off – I wanted/needed to be 100% rested and ready for the final 12 weeks of Ironman Training.

This week’s training schedule terrified me.  I had yet to follow every workout that my training plan has called for because my priority was on marathon training – so I switched workouts around during the week (or skipped the really long bikes) to always ensure that my legs were fresh for the hard or long runs.  Probably not the smartest thing to be doing, but I was focused on the NJ Marathon.

Wednesday

Bike: 45 min easy. Nothing crazy here.  Just an easy spin to loosen up my legs for the workouts for the rest of the week.

Thursday

Swim: 2,400 yds.  First swim workout in WEEKS.  I don’t even want to tell you the last time I was in the pool.  This workout was TOUGH.  It was my first real speed day in the pool.

pool4

I spent the last few months focusing on getting my distance up.  It’s a lot like running.  Working on speedwork before you can run a few miles is not the smartest thing to do.  So I skipped or altered the speed days when they would arise.  The 7 x 75 was a doozy – pushing hard for 75m (3 lengths of the pool) is painful.  My arms were tingling by the time this workout ended.

Bike: 70 minutes.  The set included 2 x descending ladders of 5, 4, 3, 2, 1 with 2 min easy in between each (and 5 min easy in between each ladder) after a 10 min warmup.  This was a super fun workout that flew by.  Ladders are one of my favorite workouts on the treadmill and was {almost} as much fun on the bike.

bike4

Love my new Oiselle shirt!

Friday

Run: 56 min / 7 miles / 7:59 pace. First run since the marathon.  Legs felt surprisingly great after the back to back cycling days.  7 easy miles in 55:57 (7:59 pace).  I wore my new Mizuno running gear – this shirt and these shorts are my new favorite!  Splits:  8:16, 7:54, 8:08, 8:04, 7:59, 8:00, 7:35.  Slowest mile = first.  Fastest mile = last (just like how I like it!)

mizuno3

Saturday

Bike: 3 1/2 hours.  Longest bike ride of training cycle (so far).  I wanted to do this outside, but had to do it on the trainer – there was rain/thunder for most of the early AM.  Put on Coach Troy’s Lake Placid Training Ride DVD – it takes you through the 56 mile loop of the Lake Placid Ironman.  I got my first taste of the entire course – and man, it’s NOT easy.  The course is basically one big rolling hill!  Oh and then there’s Baby Bear, Mama Bear, and Papa Bear – three back-to-back-to-back hills at the end of the loop (mile 50ish).  The DVD lasts just under 3 hours so I had to restart it for the final 40 minutes of my ride.  On race day, I will be doing the loop two full times.

I am really, really happy with how the ride went.  Some of the good things:

  • Although I wasn’t pedaling as fast as Coach Troy (he would finish the LP course in ~5:40 which is CRAZY fast), my guess is that I biked about 55-60 for the day.
  • Felt really comfortable the entire ride (the last 30 minutes I just wanted to be off the bike though) and spent about 95% of the time in my aerobars (yay!).
  • Planned my nutrition/fuel/water intake correctly.  I had one PowerBar Performance Blend left at the end (and no water!)

fuel

Run: 35 minutes / 4.4 miles / 7:57 pace.  I had no idea how this run was going to feel immediately after the bike.  My goal was to try to maintain 9 min/miles (my tentative goal for IMLP).  My legs felt like jelly the first couple of minutes but by the 1/2 mile mark, I was comfortably running ~8:10 miles.  My one mistake all day was that I didn’t bring any nutrition with me on the treadmill.  I was just doing a 35 minute run, so why did I need nutrition? I guess this is the learning process of training for a long triathlon.   At ~20 minutes in, I was starting to feel shaky from lack of fuel, so I hopped off, ate half an energy bar, drank water and got back on. I immediately felt 100x better and was able to finish the run with sub-8 miles.

post run3

Sunday

Swim 3,000yds.  Longest swim (ever) for me.  This was a long swim – so quick warm-up and then 2,700 yds straight.  I always have this moment of panic when I swim because I feel tired and achy the first 5 minutes of each swim.  I’m used to this when I run or bike – it’s those first few minutes when your body is still totally warming up and getting ready for the workout.  But, with swimming, I doubt myself and the freaking out begins (silently in my head).  Sunday was the first swim I didn’t panic – I was expecting that tired feeling and swam through it, unfazed.  The workout was 54 down and backs (or 108 total laps).  Since that # is SO high, I decided to look at it in 2 parts – I focused on getting up to 27 and then going back down to 0.  Honestly, the mental battle is often more important (for me) than the physical battle.

post swim3

Run: 2 hours / 14.5 miles / 8:19 pace.  After the swim, I headed home to refuel, nurse the little guy and start my run (the pool is ~10 min from my house).  I refueled with a 1/2 package of energy blasts (while I was in the locker room) and a performance blend when I got home.

My goal again was 9 min/miles, but my real goal was to run for 2 hours.  Time on my feet is more important than mileage.  Although my legs felt fairly okay, I was tired.  That feeling of fatigue where your eyes feel heavy and you know you’d fall right asleep if you laid down.

By mile 2.5, the shaky feeling returned.  After a few moments of panic, I ate an entire package of energy blasts (over the course of 5 minutes).  I felt amazing.  I took a Powergel at mile 6 and another package of blasts at mile 10.  (Note: I underestimated my fuel needs and had to run home to get another package of blasts).

This was the best run I’ve had in months.  I can’t remember when I had this must fun on a long(ish) run.  I think it was because I had NO worry about pace – whatever I ran each mile was irrelevant to me.  I spent the two hours thinking of the Ironman and imagining myself on the run course, getting closer to the finish.  There may have been some goosebumps and tears at multiple times on Sunday’s run – ha =)

Splits: 8:31, 8:21, 8:32, 8:34, 8:28, 8:22, 8:22, 8:32, 8:19, 8:05, 8:29, 8:19, 7:59, 7:56, 3:52 (7:44)  Average Pace of 8:19. 

post run4

Over the course of Saturday and Sunday, I completed MORE than a half-IM distance and woke up today (Monday) feeling amazing.  My legs and arms are not really sore at all and I feel pretty energized.  So I think the pace for all 3 disciplines were pretty spot on.  It makes me SO much more confident for race day than I felt a week ago.  Amazing how much can change in just one week, right?

I learned A TON about my nutrition needs from the weekend.  I took a ton of fuel with me on the run on Sunday but it was NO where near enough – I incorrectly factored how many calories I burned swimming and assumed ~500 calories would be enough for 2 hours of running.  I used a fuel belt on Sunday to carry my fuel but did not run with a water bottle.  I made it 10 miles w/o needing any (drank some when I made the pitstop at the house).  I know I need to have some with me on future (longer) runs.

Weekly Totals (5 days of training)

  • Swim: 5,400 yds
  • Bike: 5 hrs 25 min
  • Run: 3 hrs 35 min

Who raced this weekend?!?

Any recommendations on water bottles that are comfortable to hold?

Did you do anything fun for Mother’s Day?

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    28 thoughts on “Ironman Lake Placid (T – 12)

    1. Looks like you’re really rocking your training! Honestly the amount of work you are doing is staggering! Amazing. Looks like you had a great mother’s day! I did too. Just family time: a walk in the woods, trip to the bagel shop, a surprise trip to my favorite running store to pick out something, a trip to the cupcake shop. I think Sophia loved it just as much as I did. She asked on Monday if it was mother’s day again! hehe.

    2. Dang girl, you are just on fire!!!!! I’m envious. Can’t wait to get back to running/training. Love you! And love that pic of you and your cute sisters! :) Keep rocking the workouts. I’m living vicariously through you and loving the new Mizuno gear you’ve got going on. 😉

    3. Is it crazy that I was so excited to see your workout updates this weekend? I’m so excited for you to do this race. Swimming 2700 straight is huge! I always seem to lose count when I swim. haha. I end up playing a lot of mental games with myself in the pool. And I’m so impressed with the rest of your workouts – bike rides and runs and bricks. Amazing. PS – am I going to see you on Thursday?
      Christine @ Love, Life, Surf recently posted..Why I won’t give up beerMy Profile

    4. WOW you seriously Rock! What a great weekend of training! I know you are going to do awesome at IM! I wonder if some of your nutrition is your ‘normal’ thinking and you are forgetting you need maybe some extra nutrition/hydration from the breastfeeding? (not that I’m an expert … yet!). You are so very inspiring that I can come back to run well after the baby! xo
      Karla recently posted..Pregnancy Update: 32 weeksMy Profile

    5. Whoa. Great swim workout on Thursday, I might steal it. :)

      Also … I totally read it the first time through that you were doing 75m on 45 second intervals and I was all “WHOA, badass. Sign that girl up for the Olympics!” Then I re-read and I’m now assuming that those are rest times. Right???

    6. Wow – intense training!! I think doing an Ironman is the ultimate – good luck as you continue your training cycle!!

    7. I remember training for IM–so much eating is required! I would actually get tired of it (long for those days now!). You had a really nice, solid week. Swimming straight for 2,700 is really mentally tough–great job!

      Yeah, the bike is Troy’s thing–he is a beast! The thing about that bike course is that the first loop isn’t so bad, but second time through it catches up to you. You are going to be ready, though!!
      misszippy1 recently posted..The gift of a passionMy Profile

      • I feel like I eat nonstop all day long. I am also finding that I am making much healthier choices – even when I’m starving!!!
        That’s what he was saying in the video. I just have to remember to take it really slow the first loop so that I have some energy for the 2nd. I LOVE that he offers all this nuggets of wisdom during the ride – I learned a ton already!
        nycrunningmama recently posted..Ironman Lake Placid (T – 12)My Profile

    8. I’m glad you are focusing on IMLP, you are going to rock it and I can’t wait to read about the rest of your training it is truly inspiring to me especially as I am training for my first half-iron. Glad you had a great mother’s day with family!
      Laura recently posted..Good, Bad & Yummy 5/10-5/12My Profile

    9. Congrats on an incredible week of training, including your longest swim ever. I don’t know how you stay on the trainer for 3.5 hours. That is torture. Love that they make DVDs of the course though. Very cool. I’ll have to see if they have one for Beach to Battleship. Good luck with training this week. You are killing it!!!

    10. The guac & frozen concoction look delicious! Yum! Congrats on a great training week, all while nursing. That’s awesome! I’m just weaning my youngest and am so excited at the extra time in my day. I loved nursing my girls, but it can really make scheduling interesting, to say the least!

      I can’t believe you put in 3.5 hours on the trainer. I have a hard time staying motivated after an hour. And great job on 2700 straight swim! When I was training for my half IM, I would swim 2000 straight. The hardest part was keeping track of laps when my mind would start to wander. Like the idea of counting up and then down.

      I had a great Mother’s Day weekend. Enjoyed a great 7-mile run while my husband watched the girls, and then we went out for lunch before heading to the playground for some monkey business.
      Nicole @ Work in Sweats Mama recently posted..Running for Ribbons: Race RecapMy Profile

      • Nicole – nursing makes it all SO much more interesting – HA! All of my future long rides will require me to either nurse or pump (depending on where I am out riding). And I have to email the RD of the IM to see about pumping during transitions – going 12+ hours w/o pumping/nursing is WAY too long. YAY for weaning!!! =)
        Happy Mother’s Day, mama!
        nycrunningmama recently posted..Ironman Lake Placid (T – 12)My Profile

        • Talk about dedication! I thought traveling while nursing and having to pump on airplanes was tough. I never would have dreamed of doing an IM while still nursing and having to pump during transitions! They need to put an asterisk next to your T times so people know what a kick-ass mama you are!
          Nicole @ Work in Sweats Mama recently posted..Running for Ribbons: Race RecapMy Profile