So it’s been quite awhile since my last post(Ironman Texas race report), which is for good reason-I took an extended break after the race!!! Due to the life that the race sucked out of me and getting adjusted to my new job, I took about 1.5 months COMPLETELY OFF. This was followed by about 3 months of minimal and sporadic workouts(maybe 2 times a week). Then about 1 months ago I did an Olympic distance race in which I averaged 17.2 mph on the bike(24.8 miles) and around 10 min/mile for the run(6.2 mi), both of which were AWFUL for me(the swim was cancelled). Needless to say, that got my motivated to get back into shape!
So, a few weeks ago I started my offseason training. My main concern has been correcting some movement deficiencies that contributed to me falling short of my goal during IM TX. While training for IM TX, I neglected some of my strength training and core work, which has come back to haunt me; I lost some critical functional movement(my next post will go into exactly what functional movement is and why it’s important)! My core stability disappeared, and a lack of hip and shoulder stability lead to injuries that made for a rough day in the Woodlands!
My training over the last few weeks has consisted of lifting weight 3-4x a week to regain some of my strength and power, as well as 2 short(but fast) run and bike sessions per week(I waiting for my shoulder to get a little better before returning to swimming). All of my run and bike sessions have been done without my Garmin; during the offseason I like to focus mainly of the fun that comes with training and going off of RPE(rating of perceived exertion,aka how hard it feels)instead of the pressure that can come with trying to keep a predetermine pace.
Yesterday morning I did a 25 mi bike ride and decided to use my Garmin to see where I was at. I avg 19.3 mph! While it’s not the 22+ that I could pull of 6 months ago, it’s a big improvement in 3 weeks. I’ll do a 2-3 mi run on Wednesday with my Garmin to see where I’m at.
I’ll continue the above plan until the 1st of 2013. My goal is get my 20 mi time trial bike ride to 22 mph and my 5k run pace below 6 min/mile(I should also be able to return to swimming at that point as well!
As for 2014, my goal is to break 2 hr 30 min at the Olympic distance by mid year and to break 5 hrs at the 70.3/half ironman distance by the end of the year! If I can reach both of these goals next year, then I’ll set my sights on an 11-12 hour finish at IM TX in May of 2015!
"The good Lord gave you a body that can stand most anything. It's your mind you have to convince"-Vince Lombardi
"In the world of endurance sports, exercise isn't just an activity, but a lifestyle."