34 days until IMWI

How do I feel today? I'm a little tired and sore after the century ride and run brick. I'm feeling every one of those 106 miles this morning! Overall though I don't feel that bad. I would like swim today but I don't think I can. I need to pick my daughter up from work so I will be getting a late start this evening. I'm leaning towards a bike ride and maybe following that up with a short run if I'm feeling good enough. We'll see how it goes.

What a beautiful day it was today and guess what? I didn't train today and probably a good thing as well. I'm tired and my body definitely needed the break today. I'm sure I'll get 18 hours in this week one way or another so this was well deserved after yesterday's accomplishment.

The only exercise I got was walking my dog Luna twice today, once around noon and a longer one this evening. I left the Garmin and the heartrate monitor home for this. We had two nice walks today. To be honest I can't wait for the IM thing to be over in this regard so I can spend more time walking her and working with her to get her better trained. Back to work tomorrow.

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 2 Hours slept: 8
  • 5h 37m 56s
  • 103.00 miles
  • 18.29 Mi/hr

62 - 78 degrees 50 - 75% humidity wind calm to very windy
18.3 avg speed 28.9 max speed
87 avg cadence 117 max cadence

  • 35m 59s
  • 3.08 miles
  • 11m 40s /Mi

78 degrees 45% humidity 9 mph wind

35 days until IMWI

How do I feel today? I'm tired this morning I went to bed too late and am up early for my century ride to Orient Point with Wynn. We are looking to get at least 100 in and I will follow that up with a 3 or 4 mile run. It will be a good confidence builder for me to do this.

I had a great ride with Wynn today out to Orient Point. He took me on a lot of less traveled and scenic roads which was awesome and it wasn't all flat either. We were mainly aero for this ride but there were a lot of rollers on the side roads out to Orient Point. I didn't try and chase Wynn as he was on the tri bike today. I knew I could not keep up with him so for me it was JRA (just ride along) at my hopeful IM pace. It worked out well we didn't stop much and made good time out there.

On the way back about 65 miles in Wynn broke a couple of spokes on his rear wheel. We did ride through some rough patches as they were doing road work on Route 25 and it was passable but not good. He had to phone Teresa to get him so I did the rest solo unfortunately and it was a more direct route mainly staying on Sound Ave. So I wound up with 103 miles and would have had more if Wynn didn't have that problem. It's still all good I'm very happy to get this ride in and a little disappointed that I didn't get to finish it up with Wynn.

I did well, my JRA strategy worked well. There was alot of wind today. It seemed I was riding in a headwind on the way out and on the way back. It slowed me down for sure but I didn't try and push it. I wanted to make sure I had enough to complete the ride and I was able to do that. I could have rode another 9 miles so I feel good with this.

I also ran 3 miles off the bike when I got back to Wynn's house. I ran my IM pace and kept my HR down in my targeted range so I think that went well. I could have ran more so I'm feeling good about that as well.

I think I am right where I need to be. The only thing I want to do is the 2.4 mile lake swim. That will probably be next weekend. If I do that then I know I'm good. I keep telling myself I'm ready and I believe it. I can finish at Ironman Wisconsin.

  • Calories out: 7347 From lifestyle:2366, From activities:4981
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 4
  • 1h 00m 52s
  • 17.94 miles
  • 17.68 Mi/hr

Indoor on the trainer
17.7 avg speed 19.3 max speed
87 avg cadence 94 max cadence

  • 33m 45s
  • 3.00 miles
  • 11m 15s /Mi

Indoor on the treadmill
Speed 5.3 - 5.5 Incline 0-4 vt feet 131

36 days until IMWI

How do I feel today? Not too bad, I wish I could have slept a little later this morning but Luna decided she was up and wanted out of her crate so I had to get up. Today I am going to just do a short 60 minute ride on the trainer and I will probably just do a very short run on the treadmill something like 30 minutes or so.

I want to save my stuff for my long ride with Wynn tomorrow. We are doing 112 miles and I want to do 3 or 4 miles off the bike. If I get that in the books tomorrow then the only thing left is a 2.4 mile lake swim. I just can't believe how far I have come and how soon Ironman Wisconsin is going to be here. I just keep telling myself that I can do it.

  • Calories out: 3719 From lifestyle:2521, From activities:1198
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8
  • 1h 00m 13s
  • 5.41 miles
  • 11m 07s /Mi

76 degrees 69% humidity 12 mph wind

  • 32m 47s
  • 1449.00 meters
  • 02m 15s /100 meters

OWS at Wildwood Lake
76 degrees 64% humidity 10 mph wind

37 days until IMWI

How do I feel today? I'm a little tired this morning. The knee is feeling a little better as well. There is still a bump on the side of my right knee. I can't believe it I must have hit it hard. Today I just plan on swimming in the evening at Wildwood with Susan. I need to get my bike cleanup and ready for tomorrow. The plan is to head out to Orient Point with Wynn. We are looking at doing 110 miles. This will be a key ride for me. I would also like to run a few miles afterwards. If I can do that I will feel much better about my chances going into IMWI.

I swam with Susan at Wildwood this evening. We didn't do much just the short way twice. The water was pretty choppy and it became overcast. I would have liked to have done more but I wanted to get a run as well this evening so I headed home. The run was a little tough for a short 5 mile run. I guess the legs are a little tired this week. It wasn't bad though it was not as overcast here as it was over by Wildwood. So not a bad workout for today. Tomorrow I will probably keep it short as well. I will bike and hour and run for 30 minutes or so. I want to save my energy for the long ride with Wynn on Sunday. Plus I want to brick off the bike for 3 or 4 miles if I can do that.

  • Calories out: 3510 From lifestyle:2536, From activities:975
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5 Overall Workout: 3
  • 3h 00m 26s
  • 52.30 miles
  • 17.39 Mi/hr

Indoor on the trainer
17.3 avg speed 18.9 max speed
75 avg cadence 81 max cadence

38 days until IMWI

How do I feel today? I feel pretty good and that is saying a lot after my 18 mile run yesterday. Man I'm in good shape lol, I better enjoy it while I can because once IM is over I know I won't maintain this level of fitness. The only thing is my right knee is hurting and is not very happy with me. It's still sore from the fall last weekend. Damn that was so stupid! I would like to do a bike/run brick but I am thinking I will just stay with the bike and give my knee a break. I will probably do 2 to 3 hours and it will probably be on the trainer. The rain is on the way so it'll be indoors tonight.

It's my son Austin's birthday today and he turns 17, damn time flies let me tell you. I can't believe it! I feel so old lol.

It rained so I did my workout on the trainer. I skipped the run to give my knee a break which I iced all day. It is feeling better as well no issues following the bike workout. For the workout I pretty much kept it in a big gear and tried to stay within the 185 to 200 watt range. I was trying to be consistent.

For the last hour I wanted to go a little harder and stayed between 200 and 215 watts. I have to say I probably did not take in enough calories as I was definitely feeling it with 30 minutes to go. The last 10 minutes were very tough. I actually didn't think I'd finish and just wanted to get off the bike.

Any time I feel like that I just think I'll feel 1000 times worse at some point at Wisconsin so just keep going so I did and was able to finish. Overall a decent workout and being on the trainer for 3 hours is not really any big deal anymore. It's funny to say that but it's true after all the training volume I've been carrying I feel like I'm immune to the conditions I train in. Treadmill, trainer, pool, lake, indoors, outdoors it really doesn't matter anymore. I just do what I need to do it and get it done.

JoAnne sent me the Ironman Taper post. I didn't about it but it's something someone posted here on BT over 5 years ago and it is one of the most inspiring, awesome posts on Ironman I've ever read. It's going up on my wall so I see first thing when I get up and last thing when I go to bed. It says everything that needs to be said about what's to come.

  • Calories out: 4892 From lifestyle:2463, From activities:2429
  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 7.5 Overall Workout: 3
  • 3h 25m 58s
  • 18.01 miles
  • 11m 26s /Mi

75 degrees 62% humidity 9 mph wind

39 days until IMWI

How do I feel today? I actually feel pretty good this morning. I thought I would be more tired being I didn't get at least 8 hours of sleep. In any case I will do my long run tonight and am looking for 18 miles. The weather is nice so hopefully it's cool and I'll just run slow, easy and long tonight.

I forgot to mention it but at the pool last night I saw Rick and his wife. He is getting close to beginning his taper for IMMT. He's in great shape and is looking to KQ although he is having an issue with his achillies. I hope it's feeling better for race day because he is absolutely going to kill it in Mount Tremblant. His wife is also going to be doing another IM she is going to be doing B2B in October like Will.

I also got some good feeback from Rick on my swimming as well as from Wynn so I am trying to just focus on those little things that will help me swim a little easier. Next swim will be out at the lake on Friday.

I got my long run in this evening into the night. It was not an easy run, actually it wound up being pretty tough. I kept the pace easy and aerobic but I think my legs were a little dead. If I weren't 39 days away from IMWI I would have called it a day after 10 miles but I knew I could not do that. I wasn't dying or anything but the legs did not have a lot of spring in them tonight. I think my mind and body are finally onboard with the program so I am able to push on when I need to and I needed to tonight. I think 18 miles was my limit I would have ben hard pressed to do some more. I'm happy with the effort and this run tonight. I need to get some work in on the bike this week. I will do that tomorrow.

  • Calories out: 4756 From lifestyle:2446, From activities:2310
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5
  • 1h 59m 17s
  • 4000.00 meters
  • 02m 58s /100 meters

Indoor at the Pool
4000m continuous

40 days until IMWI

How do I feel today? I'm a little tired and my knee is still a little sore but otherwise I feel pretty good or as good as I'm going to feel I guess. Today I am going to swim. I would like to do a very long swim so I am leaning towards the pool today. I won't have my swim partners this week so unless someone is going out to the lake to swim today I will probably be over at the pool to swim this afternoon/evening.

I decided to head to the pool this evening I wanted to do a very long continuous swim. Susan did hit me up late though and I did have a chance to go to Wildwood to swim but I really wanted to get this one in tonight. Since Teresa is not swimming this week I expected to be at the pool or finding a partner to swim with.

I wound up doing a 4000m continuous swim which was very slow but I did that on purpose. I just wanted to see if I could swim that far and that long without blowing up. Well I was able to do just that. I felt decent when I finished so this is a big boost to my confidence. I still need to do this at the lake but I am feeling much better. I also need to work on three things, keeping my head down more, keeping my left hand down on entry and working on my pull from the left side. If I can fix that stuff I will swim easier and with less effort. I'll work on that for the next swim session.

  • Calories out: 3435 From lifestyle:2500, From activities:935
  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 9 Overall Workout: 4

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