Marathon Training

Ran with triclub, first few miles were about 7:45/mi, finished first 5mi at about 8:10/mi and then jogged last two.

In commuting, I spent about 80min on my mountain bike today riding around campus.  Typically its about 50min/day, but I decided to ride to the group run today.

swam 2500yds fast with a group

biked 56mi

no running

swam 2000yds

ran with Florida Track Club group

Great run and finished in time to tailgate for a few hours before the football game

ran first 3 on own to warm up at a 9:20/mi pace and did next 3 with fast group at 8min/mi, then slowed down and did middle 5 at 9min/mi, slowed down for a few miles, and picked pace back up for last mile.  Finished right at 9min/mi for the 15.

2.25mi warm up with Tri Gator group

easy 2.9mi jog around Lake Alice

25mi bike ride on the Hawthorne Trail to test out new bike seat and make final adjustments to my Tri bike before my race this weekend (Florida Challenge 1/2 Ironman distance).  This is just a practice race thats on the same course as my full on October 23, so I definitely want to be comfortable on my bike.  I still anticipate doing okay even though the heat index will be about 100 when I get to the run.  I had similar conditions in my 1/2 ironman at the end of May in Georgia and I died on the run and had to walk about 1/3 of it.  I feel better prepared now, especially in the running. 

Easy jog about a 9:15/mi pace.

swam 2700yds

easy run

easy 1000yd swim

Did the Florida Challenge 1/2 Ironman Distance Triathlon.  The swim went really good.  I actually came in before the middle of the pack for once.  The bike was really long and there were some steep hills.  It was actually 61 mi instead of 56 like it was supose to be.  The run was extremely hot, the heat index was around 100.  I had to keep pouring water on me at every stop which made my shoes sloshy and my feet felt cramped in my shoes.  I'm going to try to put more miles on my Nike Free's to see if I can wear those in the full iron distance tri in October.  My run pace was very slow, but I didn't walk much and picked up the pace the last couple of miles.  I did a 1/2 ironman in the summer in Macon and walked about 1/3 of the run.  My time was pretty much the same in both races though, so the Macon course was probably a little short, or the Clermont course was a little long, or maybe a little of both.

pretty much an off day

Rode to class and back which gave me about 45min on my bike

Did a little biking, running, and swimming today.  Biked about 75min, ran 25min, and swam 2000yds.

I'm starting to feel less sore, but I've been really tired the past few days.  I've had to take naps and I've been extremely drowsey in class.  Hopefully I recover soon, because starting Thursday through Sun, I have many miles to cover in swimming, biking, and running.

Ran trails with Trigator group.  Don't know pace, just went by time.  The pace was probably around 8min/mi which is what we usually run.

Woke up early to get in long run.  Ran through campus to the Hawthorne trail.  Carried two 8oz water bottles of cytomax and 1 bag gu chomps.  Refilled water twice at trailhead.  Wore Zensah calf compression sleeves, toe socks, and nike frees to test out for ironman.  My pace was at 9:39/mi for run average. 

I felt great for the run.  Legs didn't hurt at all and feet felt comfortable.  Found a good combination for footwear.  The zoots are too narrow after long bike ride with swollen feet and back is too high which rubbed my ankle above the sockline and the bandaids on my toes didn't work to prevent blisters and took too long to put on during my half ironman.  Nike frees will work, my feet are getting use to the increased flexibility and my forefoot has pleanty of room.  The compression sleeves are impressive at preventing muscle soreness.  Had muscle milk after the run as well and no soreness next day either.     

3km lake swim in the morning with a bike commute of about 7mi each way

Ran around 11:30am, very hot.  Pace was slow, about 9:10/mi.   Only issue was chafing of preexisting rash from long run on Thursday.   

Biked for 105mi during a recreational bike ride in Clermont.  Course was 112mi but took a wrong turn and didn't feel like circling the lake to get in extra distance at the end.  The course was less hilly than previous year since they changed the course quite a bit.  There was a couple of steep hills though, including Sugarloaf which is very steep.  I go about 5mph up that hill. 

Wore my Zensah gear, calf compression sleeves and compression tights under my bike shorts.  For 1st time, no chafing caused by seam on padding in bike shorts.  I actually felt comfortable sitting on my bike seat for about 6hr 40min.  Again, no soreness.  I got off my bike, put on my running shoes and ran for 20min no problem.  I felt like I could keep going, but it was unnecessary since my training schedule only called for a 20min run. 

I put on some compression socks after taking a shower and drank a heed recovery drink.  Not much taste in heed drinks, which is good if you are tired of drinking sugary drinks like gatorade but bad if you want a tasty shake that tastes like a strawberry or chocolate milkshake (like musclemilk).  Legs feel unusally good for working out 20hrs last week.  My endurance is finally picking up again and I feel very good about the upcoming ironman distance race on Oct 23.  I even feel good about signing up for a 50mi beach run in Destin on Feb 19, but will hold off until I get a long beach run in.

easy 5mi run at about 9min/mi

Biked for 85min

swam 3000yds in group swim- 500 swim, 100 pull/400s, 200p/300s,.........500pull

Got new Garmin 310xt running watch today for birthday present from my parents.  It is awesome.  My old 205 I had for 3 years and the battery isn't holding much of a charge anymore.  The 310xt has 20hr battery life, can be programmed to make automatic laps at what ever distance is desired and has auto on off with a maping function showing the virtual mile markers (if 1 mile is chosen for autolap distance). 

Ran first 3 miles at 8min/mi and 4th hit a hill that slowed the pace to 8:40 and then last mile was in 8:25.  My legs are starting to feel the training.  Going at an easy pace I'm fine, but pick up the pace and I'm sore.  Its a good thing my race is an Ironman coming up instead of a 5k.

Biked 80min

Group swim- swam 2500yds and worked on flip turns

500 w/up, 100s,100k,100drill,100p,100build, 5x100 average 1:40, 500 fast, 500 easy/drill/cooldown

Swam 1500yds

Did an 18mi trail run with a group of other runners training for the Marine Corps Marathon, which is a week after my Ironman.  We did 3 -6mi loops and the last loop I picked up the pace a little and ran with someone who is training for the Chickamauga Battlefield Marathon.  The trails were full of people and I knew several of the people out there.  Its that time of year again, everyone is marathon training.  I love the fall. 

I felt great, even rode my bike to go tailgating for the football game afterward.

102mi bike ride.  One guy joined me for the full century ride, and it was his first.  It went really well.  I was a little tired from drinking all day on Saturday for the 7pm game, but I'm definitely glad I went on the ride.  The course was fairly flat, there were a few hills, but none that were really bad.  I went through the horse farm area south of Gainesville and its really quiet and pretty.  Full of Manors and Estates with enormous houses and stables.

After the ride I took a couple hour nap and had a hard time waking up.  The weekend really drained my energy.  I don't see how people can train for Ultras and Ironmans who have full time jobs.  As a student, I can nap any time I want out side of class time.  I guess I'll find out soon enough.  I have my first 50mi Ultra in February and I start work in January.

Easy 5mi.  My knee hurts from hitting it yesterday.  Theres a nice circular bruise.  It's uncomfortable walking, but running it feels okay.

Easy run.

swam 2500yds continuous