On another note, almost 2 months ago, a good friend of mine bet me that I wouldn’t be able to stay off caffeine for longer than 1 month.  Let me preface by saying I was not heavily reliant upon caffeine, but I definitely knew how much of an upper it could give me, given the correct dosage for me.  Since I started the bet, I figured it would be a good time to get 100% off carbonation while I’m at it.  I think in these almost 2 months I have had maybe 16 ounces of rootbeer/sierra mist/sprite and/or anything at all.  Every now and then I crave a nice, stiff Dr. Pepper or Mountain Dew, but I think after this bet is done, I’m just not going to really go there with the carbonated drinks anymore.  Why bother?

There are times when I think my goal is completely possible, and time I think I am smoking crack by thinking I could do it again in a shorter time.  After my run this weekend, a 9 minute mile for 26+ miles doesn’t sound so bad and seems very doable.  My nutrition on my bike was completely dialed in and I’m just loving the idea of it.

Until next time….

It’s not that I really left doing my workouts anyway, but more of the fact that I hate typing.  First and foremost, I’d like to report that I have been doing my workouts as faithfully as possible.  On any given week there is 0-2 workouts I might miss out on because of poor planning, but I have been as diligent as possible in keeping up with them.  In fact, I was talking with Alecio this week about our workouts and how tough they are, but we both agreed that having a 10-12 hour workout week is far more preferable to our last IM training consisting of 15+ hours each week of long, endless miles.

Right now my training is taking me into some very strong and high intensity workouts.  My long runs are 13-15 miles and my long rides are 3-4 hours.  2 weeks ago I did 86 on the bike & a 1 hour run.  I really felt like I had my nutrition dialed that whole time.  I had a Powerbar to munch on, and took 3 Powerbar Gel packs and put them in my water.  It was fantastic.

Last week was more of a time trial week in which I would push myself on my swim/bike/run on different days to see how efficient I’ve become.  My most notable improvement was last Sunday on my run.  I was able to run 4.5 miles in 30 minutes and my average HR was 156.   The downside is that I injured my foot with a blister.  Well it was more of a deep cut than a blister.  Because of that, it made so I couldn’t run or bike until Thursday of this week.  In fact, it’s Sunday now and almost 3pm and I still have a long run and swim I need to do.

Well that’s the best I’ve got for now.  I will start to update at least a couple times a week starting this week.

Yours in training,

TeKoi

The race director also let me in with the other swimmers to do the swim as well which I was able to finish in 25 minutes. The water temperature in Sand Hollow was just right. When the race was done I needed to do a 2.5 hour ride and I took the opportunity to ride part of the Ironman course.  It is hilly enough to make you want to stop and give up, but what goes up, must come down.

The same can be said for the run.  It starts off with a little hill that turns into false flat which turns into another hill which turns into a steep hill which turns into a steeper hill which turns into some rollers.  Then you go back the way you came, then go back again and then one more time.

I wouldn’t mind doing this course if it wasn’t for the time of year.  As in:  I don’t like the idea of training in the winter time.  At all.  There would be a lot of time spent on the trainer, that is for certain.  But, who knows, maybe one year I’ll give it a go…

That particular week of training wasn’t so bad.  That’s the best I’ve got for my report for that week of training…

Saturday morning I rode up along Wasatch Blvd with a friend and up to Immigration Canyon.  I was pressed for time and needed to get back home, but Jared insisted that we make it up to the summit.  Instead of coming back the same way home we decided to go along I-80.  While it was quite scary riding 25-30+ mph next to vehicles going 80+, the huge shoulder made it very doable.  I did end up blowing my tire out due to a pinch flat.  All in all we rode just over 55 miles that day.

Sunday morning I swam 2,700 meters that was made up of several 400 meter repeats.  It was all that I could do to keep the same pace throughout and I did a horrible job at it.  It was the longest swim I’d done in over a month.  I did it though.

I also had a long run to do today that I was able to do with another friend.  It consisted of a 20 minute warm up, then 3 miles running as slow as I can keeping my heart rate as long as I could.  The last 7 miles were at a moderate pace-almost like I had found my groove moving outside of the low HR zone.  I felt pretty worked after all was said and done.  My heart rate didn’t climb as much as I thought it would.

I was talking with my running buddy today (Alecio) about this whole Ben Greenfield Ironman Dominator program.  It really is an amazing deal that you are getting by signing up for this.  He gives you a 36 week program, Holistic Fueling for Ironman, Top 12 Resistance Training, No Guesswork Guide to Ironman race week, Endurance Sports Supplements Secrets CD & Triathlon Supplements Discount Guide. This takes ALL the guesswork out of Ironman, it really does.  I had to take a huge step back today and realize what I great thing I am able to take advantage of.  If you have any questions about this, feel free to let me know, of better yet, email Ben and I PROMISE he’ll get back to you.

See you next week!

Te Koi

I am noticing that I am losing some inches from my midsection as well.  I don’t know if I’ve lost any weight as I accidentally broke my scale a couple weeks ago.  Also though, I am feeling comfortable in the water, the bike and run.  Last week was supposed to be  the start of a building phase where I find/guesstimate my lactate threshold and let’s not forget finding my new t-pace.

Last week was the 1st week of my travels and it proved a little harder than I thought it might be in doing some of my workouts.  Mainly my running as I had some track workouts I had to get in, and one track was being tore up, and the other had a girls soccer game going on.

I am 3 days into my workout this week, and am feeling a little under the weather with a head-cold, and took today off as my rest day to get some rest.

I’ll post more at the end of this week and post my time trials.

These workouts have a way of being not too hard, and just hard enough.  Monday & Wednesday consist of biking & lifting, Tuesday is swim (drills) & run, then Thursday is just a run.  Friday is a rest day.  Saturday is a long swim and a run & Sunday is a long ride.

The thing that is toughest for me right now is my work schedule and balancing Ironman with that.  Things will get a little easier as it gets warmer.  Today was already a big help with Daylight Savings starting up.

It was a cold day today having a couple inches of snow fall yesterday.  I made my way out to Redwood Rd. and I must say it has turned into a wonderful road with the size of shoulder they put on it.  Thank you very much.  Going back was tough.  It took me 49 minutes to get to Camp Williams and took about 55 going back.

Yesterday Ben had me swim warm up 500 then do 3 X 800 meters.  My 1st 800 was at 15:31 and I felt alright with that.  My 2nd one I brought it down to 15:01.  My last one I was on fire with with 100 meter pacing.  1:50-3:40-5:30-7:20-9:10-11:00-11:50-13:40.  I was knocking them out like clockwork.

I did every workout this week except the long run as I got a blister on my heel.  Anyway, that is it for now.

Thanks again for checking in!

Te Koi

As I mentioned before, I am using Ben Greenfield’s Ironman Dominator training program which will allow me to spend more time with my family by only training 8-12 hours per week.  The training looks to be a little more intense than my previous Ironman training, but again, I’m going to be able to spend more time with Belle & Cherry, and be able to take Titan out on my runs as well.

At the end of every week I will posting the workouts I have done here on Facebook and also on The Triathlete’s Edge.  I will be writing about everything to how I’m feeling, nutrition, weight, injuries and everything that comes along with the territory.

This week, Ben has me getting my max heart rate and lactate threshold guesstimates dialed in as I will be using those numbers for the next couple months.

Safe training & see you at the races!

Te Koi

www.thetriedge.com

Me, like many other triathletes in the area, were taken aback with the new lack of triathlon presence in the region.  With the persistence from a friend of mine, I decided to start a web based triathlon magazine.  Not knowin anything about web design, it worked out really well that said friend’s husband is a web designer.  A few days later, The Triathlete’s Edge was born.  Jeremy and I, with the help of Gelder, are committed to making this web based magazine THE go-to site for everything triathlon in Utah, Idaho, Nevada, and even Wyoming.

As to what happened to that great little newsprint magazine you might ask?  Check out the new adventure here!

Thanks for supporting.
Te Koi

www.thetriedge.com

801 808-2722