Half-Ironman Training Day 1: Four "Showers" In 30 Minutes

Rain gauges love it this time of year.  They get so much attention and last night didn't disappoint.  A couple storms flew through and one hit right about the time I went to the gym.  Determined to start my Half-Ironman Training (HIM) training, I hoped in the truck and drove to the gym.  Normally I park pretty far from the entrance but today I parked as close as I could but I still managed get drenched, including my work shirt.  Not a big deal as it would have plenty of time to dry off while I swam.

I then noticed another issue.  Most of the lights in the gym were off.  People were still in the vestibule waiting for the doors to be unlocked but the pool lights were definitely off.  Kent, the cheery eyed front desk clerk, informed us that the pool was closed due to no lights.  Crap.  I was standing there in my jammers with few other workout options. I quickly did a mental "audible" and decided to get to work early so I could leave early and do my swim after work. I would then follow it up with my bike ride.  Sweet... I'm getting my first brick session in on day 1!

I hopped in the shower and as I got out, I noticed another guy in his jammers heading to the pool.  He told me that the lights are on.  Sweet!  I can get my swim in. Crap!  My towel is wet from my shower!  Eh, I can deal.  I did my "quick" 1000 meters and then back to the showers.

While it was annoying that my plan was adjusted a minuscule amount, I got it in.  I'm so glad I have a plan now after the first 6 months of just floating between swim, bike, run.  I'm sure that I would have just skipped the workout altogether had no plan existed.

So let's recap:

Shower #1: Running from car to gym
Shower #2: First Shower in the locker room
Shower #3: 1000 meter swim
Shower #4: Second Shower in the locker room

In roughly 30 minutes.  Go me.

Schedule Change
I have officially added the Kansas City Half-Marathon in October to my race schedule.  I plan to run the half where last year I ran the full.  I'm hoping to do a large brick session with this race in preparation to Beach2Battleship two weeks later.

I also have officially added The North Face Endurance Challenge (well, it's been on my list for nearly a month) but I have finally registered. This time we are doing it as a team but more on that in a few days.

"Put In" Run

OK.  This wasn't "Put In". It was "Forced In".  While nearing the end of hour 13 of my work day, I turned and around saw this:

I realized I had used my road bike as a coat rack.  Seriously?!  I needed a workout.  In addition, I'm sure TKB hasn't been thrilled with me working all these long hours, so I decided to rectify both.  I slammed shut the laptop, put on my running gear and off I went.  Now you will remember I made a comment about not running when there is a chance of slipping?  Well, I threw that rule out the door... as well as my body, for that matter.

I wasn't sure how far I was going to go.  I had just planned for going "around the block", which technically means a quarter of a mile.  I mentally mapped out a quick two mile route.  When I hit one mile, I pushed it out to a three mile route.  Just before I turned back to the house, I decided to do the "Riss Lake Gauntlet".  A valley that means you'll hit a huge hill twice.  It's bad.  I sometimes avoid it on certain runs.  By the time I was done, I had logged 5.23 miles.

Well, the coat is still on the bike but at least I feel better now.  I'll make sure I put it in the coat closet tomorrow.  How did I rectify missing out on quality time with TKB?  We cozied up to make fun of the latest offering of House Hunters/Property Virgins/whatever on HGTV.  

Poor Timing?

This blog was supposed to energize my interest in triathlons.  I had been doing a decent job with my training schedule and then I hit a "Wall".  This wall is called "Work".  My day job seems to go in phases.  About every 3 to 6 months it goes into crazy mode.  This session's crazy mode included 150+ hours in the last two weeks.  I anticipate the next three weeks to be crazy as well.

The last three workout sessions were as follows:

• January 18 - 2000 meter swim.  My best one yet.
• January 16 - 1.5 hour weights session.
• January 15 - ScottyB Invitational YMCA Triathlon (2000 meter swim, 12 mile stationary bike, 3.1 miles) at my UMCA.  I got first... but I didn't invite anyone else to participate.

Since then, nothing.  nada.  zilch.  

Training Plan

While I am registered for a couple events, they aren't ones for which I have specific training plans.  So I established a general training plan to keep me in shape until I ramp up for a specific event. 

• Monday AM - Laps in Pool:  Current target is 2000 meters with reduced rest periods.  I really need to structure it in order to improve my form and efficiency.
• Monday PM - Rest but willing to do an easy run.

• Tuesday AM - Upper Body Weight. I'm not trying to bulk up but do want increased strength and tone.
• Tuesday PM - Rest

• Wednesday AM - Core Weights
• Wednesday PM - Midweek Long Run.  By March I'm hoping to be around 10 miles.

• Thursday AM - Lower Body Weights.
• Thursday PM - Rest but I play volleyball in Spring and Summer. 

• Friday AM - Cycle.  Up until last month, I've been attending Spin class at the Y but now I use a trainer on my new bike.  I'm still trying to figure out how to effectively use the trainer, so right now I ride until I need to hop off to get to work.
• Friday PM - Rest.

• Saturday AM - Long Run.  By March I'm hoping to be around 18 - 20 miles (or twice the Wednesday distance). 
• Sunday - Rest

I will run in bad conditions.  I have hit the road in 16 degree weather and I finished a run in a thunderstorm one time; however, if there is a possibility of slipping on ice I'll focus on something else.  If it is a Saturday, I'll try something indoors, such as my ScottyB Invitational YMCA Triathlon.

While I do have access to a YMCA Express a block from my office, I do not workout during lunch.  I wouldn't turn down a run to mix things up.  We'll see how this goes this year.

Eventually I'll start including brick workouts, especially on Saturdays.  

I'm sure my "base" training plan will adjust over the year.