Ironman Louisville Training - first week of training

Boyerdavea · Apr 11, 2011

Good day everyone.
 
My training for Ironman Louisville begins today, 11 April. I am so excited to get started. I took this week off work to get some much need work done around the house. I am hopeful that I will not let the housework get in the way of training.
 
I am about 8% of the way to my goal for American Cancer Society donations and I only have a handful of names to race for. I understand if you cannot donate toward this cause with today’s economy, but I am asking for you to send me some names of friends and family that has or had cancer so I can include them on my journey. But if you are blessed to have a couple extra bucks, <a href="http://main.acsevents.org/site/TR?px=19710839&pg=personal&fr_id=27330" target="_blank">please donate</a> and help me get closer to my goal.
 
This week’s training plan.
 
 
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Date
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Swim
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Bike
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Run
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WK-1
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Mon, Apr 11
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1000m Endurance Swim
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5 miles easy
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Tue, Apr 12
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30 miles w/ 6 x 30 sec sprints
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2 miles @ 8:30 pace
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Wed, Apr 13
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8x25m (1000m total)
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5 miles w/ 6 x 30 sec sprints
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Thu, Apr 14
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24 miles
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Fri, Apr 15
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6x100m (1200m total)
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10 miles
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Sat, Apr 16
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30 miles
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Sun, Apr 17
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As promised, this week I begin training in honor or in memory of those that have fought against Cancer. I will include those names daily in my thread.

Happy Training Everyone!

Boyerdavea · Apr 11, 2011

Good day everyone.
 
Today’s workouts are in honor of Marie Boyer, my Grandmother, who is currently going through treatment for Cancer. She had surgery last week to remove the tumors. Once she recovers from surgery, they will determine follow-on treatment.
 
This morning I was off to the pool for a 1000 meter endurance swim. The swim went well despite not being able to breathe through my nose for the first couple of laps; it really through my rhythm off at first. I was capable of finishing approximately 8 seconds faster than last week’s swim.
 
I returned home and finished putting in a new floor in the laundry room and just before lunch I headed out for a 5 mile run. I was schedule for an easy run. I set my Garmin to beep when my heart rate got about 65% heart rate reserve. I love to run by heart rate as it makes me slow down or speed up depending on the workout. I ran from the house which made for a few more hills than what I normally run. It was much more difficult to keep the heart rate down without coming to a walk. Five miles complete in 42:30; 8:30 pace.
 
Weather Report: Min./Max.: 78.1 °F/80.6 °F; Humidity: 56.9%; Dew point: 62.8 °F; Wind Speed: 7.3 mph;
 
Happy training everyone.
 
If you would like to sponsor my in honor of a loved one that has/had cancer please visit ACS to <a href="http://main.acsevents.org/site/TR?px=19710839&pg=personal&fr_id=27330" target="_blank">donate</a>.

Boyerdavea · Apr 12, 2011

Good day everyone.
 
Today’s workouts are in honor of Doris Boyer, my sister-in-law, a breast cancer survivor.
 
Todays I was scheduled for a brick workout, bike/run. My goal was to keep the transition under 2 minutes. It took a bit longer since I had to put the bike in the truck and then change into running clothes since I didn’t wear a tri outfit.
 
The bike: It was a bit windy today with some gust push 15+ mph. There were times I didn’t feel as though I was going anywhere and then of course there were times I wasn’t putting in much effort and I was riding over 20mph. The outbound leg of my ride was mostly with the wind with the return leg into the wind, especially the last 2 miles. Total riding time was 1:38:04 averaging 19.5 for a total of 31.75 miles.
 
Off the bike; but the bike in the truck; changed and off for my run. It took a bit longer than I wanted 2:21.
 
The Run: I only planned on 2 miles at an 8:30 pace. I ended up running much faster. The first mile was in 7:56 with the return mile in 8:05. So much for pacing myself at a given pace. Gotta work on that.
 
Bike Weather Report: Min./Max.: 63.1 °F/68.8 °F; Humidity: 63.5%; Dew point: 52.7 °F; Wind Speed: 6.6 mph;
 
Run Weather Report: Min./Max.: 68.7 °F/69.2 °F; Humidity: 53.4%; Dew point: 50.7 °F; Wind Speed: 7.9 mph
 
Happy training everyone.
 
If you would like to sponsor my in honor of a loved one that has/had cancer please visit ACS to <a href="http://main.acsevents.org/site/TR?px=19710839&pg=personal&fr_id=27330" target="_blank">donate</a>.

Boyerdavea · Apr 14, 2011

Good day everyone.
 
Today’s workouts are in memory of Eugenia Emmons who lost her battle April 14, 2007.
 
1000 meter swim this morning to include 8 x 25 meter intervals with 25 meter recovery. The swim felt good and I am starting to narrow my splits to make them much more even. They went from 20.5 to 21.4 for all 8 sets. 
 
At lunch I headed out for my run which included 30 second intervals. The plan called for 6 for a total of 5 miles. Since I didn’t look at the schedule ahead of time I improvised and thought it was 10 x 40 second intervals with 50 second recovery for a total of 6 miles.
 
I went for a 6 mile warm-up on the bike and then transitioned to the run. Two mile warm-up run at a 7:10 paced and then headed into my intervals. The plan was to run them as close as possible to 6 min pace which was much harder to do since I was running on a not so flat route. But I did have one of those days where everything was working just right. I finished the run with an average pace of 7:00 flat. How exciting? I haven’t had a run that fast in a long time.
 
Weather Report: Min./Max.: 77.5 °F/78.8 °F; Humidity: 26.7%; Dew point: 40.5 °F; Wind Speed: 2.6 mph
 
Happy training everyone.

Boyerdavea · Apr 15, 2011

Good day everyone.
 
Today’s workouts are in memory of Becky Hardy who lost her battle June 30, 2009.
 
I was scheduled for 24 mile bike ride today. I completed a little over 23 miles which included 3 x 1 mile intervals. I kept the ride at a comfortable speed until I did the intervals. I tried to find the flattest road I could with as little traffic as well to do my interval. There was a slight incline in one direction. My split speeds were 24.9, 23.5, 24.2.
 
Weather Report: Min./Max.: 61.0 °F/67.3 °F; Humidity: 64.8%; Dew point: 51.5 °F; Wind Speed: 0.9 mph
 
I am starting to get a little shoulder pain. Hopefully it is nothing. I am debating on swimming tomorrow or not. I think I will make the decision tomorrow to see how it is feeling. I am not sure how much swimming if any I will be able to do next week since I will be traveling. Swimming is always so tough when I am on the road.
 
Happy training everyone.

Boyerdavea · Apr 15, 2011

Good day everyone.
 
Today’s workout is in memory of Vicki Taylor who lost her battle July 2010.
 
Today was my scheduled “long run” at 65% heart rate reserve. My watch was set to beep once my heart rate hit 155 with the goal not to exceed 162 (70%). My secondary goal was to keep the pace at 8:10 +/- 5 seconds. For the most part I met both goals. My average heart rate was 145 and I maxed out at 162; as for my pace here are my splits: 8:17, 8:06, 8:12, 8:08, 8:11, 8:14, 8:09, 8:06, 8:09, 8:14.
 
Weather Report: Min./Max.: 54.7 °F/59.5 °F; Humidity: 85.3%; Dew point: 51.5 °F; Wind Speed: 1.4 mph
 
Happy training everyone.

Boyerdavea · Apr 17, 2011

Good day everyone.
 
Today’s workout is in Honor of Denise Bowlin - Discovered November 2010, had surgery to remove the cancer and is currently on going follow up Chemo to ensure it doesn’t come back.
 
I brought today’s scheduled bike ride indoors because of the storms that rolled through last night and early this morning. I haven’t rode the rollers in quite a while so I decided give them a roll. A 30 mile bike ride this morning. It was almost as bad as running on the treadmill for 10 miles. I did video tape myself. I can see that I need to raise my seat slightly and I will begin to lower the handlebars over the next several weeks to get into a more aerodynamic position. Here is a short clip from today’s ride.

Happy training everyone.

Boyerdavea · Apr 17, 2011

Good day everyone.
 
Today’s workout is in Honor of Denise Bowlin - Discovered November 2010, had surgery to remove the cancer and is currently on going follow up Chemo to ensure it doesn’t come back.
 
I brought today’s scheduled bike ride indoors because of the storms that rolled through last night and early this morning. I haven’t rode the rollers in quite a while so I decided give them a roll. A 30 mile bike ride this morning. It was almost as bad as running on the treadmill for 10 miles. I did video tape myself. I can see that I need to raise my seat slightly and I will begin to lower the handlebars over the next several weeks to get into a more aerodynamic position. Here is a short clip from today’s ride.

Happy training everyone.

Ironman Louisville Training - first week of training

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