Recover is complete

Well tomorrow is Monday and I'm now 2 weeks post Ironman. It's officially time to jump back in to the world of training. I'll be doing some maintenance workouts for the next few months to maintain my fitness level. I'm planning to run a few 5K's, 10K's and half marathons this fall and winter. Plus I'll be riding the bike all winter solo and on group rides with guys much faster than me. Can you say "hang on!!"

I'm going to try and maintain my some of my fitness and improve my swim and bike at the same time. Starting in February I'll begin to build back up to Ironman Canada. My goal is to finish in the top of my age group. I'm not going to be so concerned about times before hand. I'm just going to train hard and race harder! I will leave my predicted event finish times on here just to keep me honest. It's hard to back out once you've told the whole world you're plan.

Most to follow.....

Have a good dad!!

Back to swimming

Today I finally got back to the pool. My left calf is still bothering me so I'm not running or biking just yet. Swimming however is no problem. I hit the pool and just mainly cruised along working on my stroke technique. I ended up doing 1300m of free style before calling it a day. My total time was 22:59 which comes out to 1:46 per 100m. My goal for next year is for my 100m average to be 1:35. That should put me somewhere in the area of 1:01:00 for an Ironman distance swim.

Everyone have a good weekend!

Well after all the training and racing I've finally injured myself. The injury is a deep muscle left calf pain. It's been bothering me off and on for about a month. After the 1/2 marathon on Sunday it tightened up and it's been hurting ever since. I still can't walk normal, actually Lisa says I walk like a drunken sailor. However, it hurts and I'm going to cut back on my biking and running for awhile to let it heal. I'll still be swimming but will back off the other two sports until the calf gets happy again. I'll keep you posted.

Have a great day!

Rock and Roll half marathon

Today I decided to do the rock and roll half marathon. Even though I'm only 7 days post Ironman. I intended to take it easy and just cruise along but I just felt so good. Much to my surprise my 5k time was 20:13 and I felt great. My 10k time was 40:36, still feeling good. I passed the 10 mile point at 1:06:34 and finally I finished the race at 1:28:40. Average pace was 6:46 per mile and that my friends is a new half marathon PR.

I'm going to throttle back a bit now and go into maintenance mode. I'll still be working out and posting those workouts, but the duration will be decreased. The intensity will remain the same.

Have a great day!

Today was a mostly lazy day. I had my girls and we just hung out at home most of the day waiting for Hurricane Earl to go away. It was the wimpiest hurricane I have ever seen in the area. I'm not complaining because it could have been very bad. In the afternoon I too the girls to there mom's house so I could go do a short swim. I didn't do anything crazy just some drills and builds. Here is what I did: warm up 300m free, 50m kick then 4x(4x25m catch up, 4x25m builds), 300m free, done. Total distance was 1450m and my total time was 29:08. I'm going to be doing a lot of drilling over the winter and next year I will be faster and stronger in the water.

Have a great weekend!

Today I did another easy workout. I rode the bike for 50 minutes covering 16 miles and then I did some split jerks. I've been reading that a lot of coaches recommend athletes take it easy for a few weeks after an ironman. Even though I feel great my body is still repairing from the damage of the race. They do recommend that I swim. Which is something I'm going to do a lot of this winter. So I'm going to pass on the Rock and Roll half this time around. I am going to head down and cheer for all the people running. I'll start running and biking again after next week. I'll just continue to do some swimming and light weights until then.

After that I'm going to go into a maintenance plan to help maintain my fitness and strength. Next year when I start gearing up for Ironman Canada on 1 Feb my body will be healthy and ready to go.

Have a great weekend!!

I'm Back!!

Hey friends,

Well l'm now 3 days post race and I just couldn't sit around anymore. So today I went for a short run to see how things are working. However, before I get to that I have to tell you that as of today I don't have any muscular soreness. Other than my throbbing left big toe I'm pain free. I guess that is as good of an indication as any that my training plan worked. I'll be doing the same plan for Ironman Canada with a few changes, but I'll get to that at a later date.

Anyway, back to today. So I went out thinking I'll just do a short, slow run. I started out and really felt great. I just cruised along like it was any other workout. When I got back to work 14:54 minutes/seconds later. I still felt great and was wondering just how far I had ran. I pulled up google earth and did a quick bit of measuring. Believe it or not I had ran 2 miles and it really felt good. Not bad to have a 7:30 pace just 3 days after that ironman. It just makes me wonder where that 7:30 pace was on Sunday. Perhaps it was hiding under my bed afraid to come out and play in the heat.

Have a good day!