July 31, 2017

Ironman Wisconsin Training: Week 27

 

How the heck is it nearly August and I’ve been training for IMWI for 27 weeks now!? Absolute insanity. Last week was a big training week, with our first century ride of the season!

Monday:

  • 90 Minute Run ~ 11 miles

Tuesday:

  • 60 Minute Open Water Swim ~ 3,000 yards
  • 50 Minute Trainer Ride ~ 13 miles

Wednesday:

  • 60 Minute Track Workout ~ 6.5 miles
  • 45 Minute Strength Workout
    • 4 rounds:
      1. 20 plank rows
      2. 20 squats with med ball rotation
      3. 20 side plank leg lifts (10/side)
      4. 8 forward to reverse lunges per leg w/weights (do all 8 on one leg before switching legs)
      5. 3×3 pushups, tricep pushups (3 pushups, 3 tricep pushups, 3 times)
      6. 20 single leg deadlifts

      Then…
      1 minute plank push up walks, :30 rest
      1 minute plank position walks, :30 rest
      1 minute shoulder and knee tap planks, :30 rest

Thursday:

  • 65 Minute Swim ~ 3,600 yards

Friday:

  • 5:45 Bike ~ 100 miles
  • 20 Minute Run ~ 2.5 miles

Saturday:

  • 50 Minute Swim ~ 3,400 yards

Sunday:

  • 90 Minute Run ~ 11.2 miles
  • 15 Minute Swim ~ 1,600 yards

A much deserved beer was consumed after this week 🙂

 

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July 24, 2017

Door County Half Ironman: Run Recap

 

Transition 2: 1:42

Nothing exciting happened in T2 besides a much needed bathroom stop before I quickly changed into my running shoes and was off!

The 13.1 mile run course took participants north to the Egg Harbor Dock, up Harbor Heights Road, through the village of Egg Harbor, up the infamous Bluff Pass Road (200 foot climb in 1/2 mile), and through the stacked stone fences of Horseshoe Bay Golf Course before a downhill descent to the finish line.

I wanted to run a negative split (don’t we all) on this run, but also knew I would be starting off faster than I normally would to meet a goal time of mine. The first six miles FLEW by, and before I knew it I was approaching the first decently sized hill.

Mile 1: 7:40

Mile 2: 7:45

Mile 3: 7:39

Mile 4: 7:48

Mile 5: 7:37

Mile 6: 7:49

After catching my breath, I kicked up the pace a little bit more until I hit the bluff at mile 10, in which 99.9% of the people walked up, including myself.

Mile 7: 7:34

Mile 8: 7:33

Mile 9: 7:13

Mile 10: 8:23 <—- Bluff 

After the bluff, I knew I only had three miles to go and used every ounce of energy I had left in the tank to reach the finish line.

Mile 11: 6:59

Mile 12: 7:02

Mile 13: 6:44

I stuck to my plan of using BASE Salt every mile, drinking a sip of water or Gatorade at every aid station, and taking a gel 30 and 60 minutes in on the run. Overall, I felt really great and am happy with my run time and overall time in Door County. Besides the swim being out of anyone’s control, it was a well run race and I would do it again in a heartbeat!

Run Time: 1:37:53 ~ 7:31/mile

Overall Time: 4:45:48

Division Place: 2/41

Sex Place: 7/280

 

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