Ironman Louisville Training 2018 {week 10} aka 2 rivers century

Week 10 totals:

Run: 27.15 miles, 3:45.30 hours

Bike: 167.35 miles, 10:30 hours

Swim: 0 

Training Cycle totals (start May 28)

Run: 263.39 miles, 37:47 hours

Bike: 930.26 miles, 57.59 hours

Swim: 0 

Highlights:

Completing my 3rd century! 

Low lights: 

Not swimming. I’ve had a dry cough ever since I got sick 3 weeks ago. I decided it wasn’t worth it to have a coughing fit in the middle of the lake or pool. Been there, done that and don’t ever feel the need to tread water and cough uncontrollably ever again. There’s always next week. 

Taking CB to the vet late on Monday because his eye had been awful looking during the weekend. We initially thought it was from a spider bite and gave him Benadryl, but when that didn’t help, we knew we had to get him checked out. He was diagnosed with “Horners syndrome” basically a spontaneous facial paralysis which should clear up on its own within a few weeks- months. 

Two rivers century:

I did this same ride in 2016 before IM Wisconsin and enjoyed it a lot.  While riding 100 miles was more than what my plan called for, I wanted to ride a little more and complete the distance for confidence. 

I woke up early and packed Mortadella into the rental and drove an hour down to Kankakee. It’s probably the first time I’ve driven since I did this ride 2 years ago. 

The drive was quick, and I got checked in fast. They are super organized.  The ride consists of multiple different loops which is nice so you’re not riding the same portion more than once. Every 15-20 miles there are rest stops fully stocked with cold water/Gatorade, snacks, smiling volunteers, and PbJ sandwiches. 

I didn’t know anyone else riding, so it was just Mortadella and I for the duration of this ride. 

The course is beautiful.  Not all corn and soybean fields. It crosses the two rivers- Iroquois and Kankakee many times. 

I found myself riding completely alone for most of the ride. It was nice to simulate what the Ironman will be like in 9 weeks since you can’t ride less than 6 bike lengths away. 

Before I started, i made sure to spray sunscreen all over so I wouldn’t be burnt to a crisp.(I also carried the sunscreen with me and reapplied several times)  In the first mile I rode through a huge gnat cloud and suddenly had 100’s of bugs stuck to me for the next 7 hours. 

The first few loops I felt great! I was cruising easily around 17-20mph.  It was encouraging to see my pace improve so much- I owe it all to Zwift trainer rides. 

It was ridiculously hot out. And sunny. And windy. I usually never feel super sweaty but during this ride I was dripping.  

There were long stretches where I was riding into a headwind and my pace slowed to a crawl of around 11-12mph. This was very discouraging. I have no idea what the actual wind speed was, but it was like riding up a 7% hill.  

I felt really good about nutrition during the ride. I would eat half a PbJ sandwich and some cookies at each rest stop- around every hour+. I also drank around 5.5+ liters of electrolytes. Despite all the hydration, I lost 3lbs on this ride. 

More open roads. 

I was so ready to be done around mile 67. The headwind made me so frustrated. 

One thing I noticed was tons of empty beer cans along the road. Driving under the influence is a thing here?

Mile 75 rest stop. I didn’t refill my 2nd bottle and wish I had because this was the last stop before the finish at 103 miles. I got really thirsty after I finished my last 1000ml bottle of cold gatorade. 

Mortadella enjoyed the ride immensely. I’ve been thankful to never have any problems with this bike. 

Smiles at 75 miles. 

One of the two rivers. 

Random sign around mile 90- a contrast to the usual signs in this area. 

Celebratory pic back at the car after 103.86 miles. 

I finished this years ride about 15 minutes slower than I did in 2016. I attribute this to being at a different part of the training cycle- I’m early for 100 right now. But also due to the headwinds. 

I got home and ordered ramen and tried to relax. Ze just wanted to play ball. Typical. 

Looking forward:

Swim. 

Incorporate more intensity/intervals on the bike during my shorter workouts. I don’t want the wind to kill me in Louisville like it did yesterday. 

Research the IM Lou course so I can plan for hydration/food. Basically create a plan for race day nutrition. I find not eating a ton makes me feel best. 

Find one or 2 more outdoor rides before October. 

69 days to go!

Ironman Louisville Training 2018 {Week 9}

Week 9 total:

Running: 31.7 miles,  4:35 hours

Cycling: 68:36 miles, 4:30

Swimming: 0

Where I am 3-4 days a week.

Training Cycle total:  {start May 28}

Running : 236.24 miles , 34 hours

Cycling: 762.92 miles, 47:29 hours

Swimming: 0 miles, 0 hours

Yearly total: 

Running : 1236.54 miles, 176.21 hours

Cycling: 992.91 miles, 65:46 hours

Swimming: 0 miles, 0 hours

Lowlights:

Getting sick. After nearly 2.5 weeks I’m nearly over the sinus/cough BS, but the worst was returning to workouts this week. I felt fat, heavy, hot and out of breath and like I had lost 874% of my fitness. I didn’t feel guilty taking time off, but oof, returning after a brief  hiatus is hard. 

Highlights:

Going axe throwing with my work. I was awful during our team competitions. But then something clicked. 

I ended up winning the individual tournament. I even got a huge medal for the accomplishment. 

Celebrating L’s birthday at momotoro was the  absolute highlight of the week. The food was spectacular. 

Completing all 7 stages of the Sis Tour de Oz on Zwift. I love Zwift. I don’t like the logistics of riding outside. 

Looking forward:

I need to swim. Had all intentions in week 9, but a lingering cough kept me out of the water. I know better than to try and swim with this dry annoying cough. I have plans to go Saturday morning for my first OWS since IM Wisconsin. I’m nervous and excited.

I’ll be riding my second century (or 3rd if you count the IM) this weekend. I’m nervous and excited. I  haven’t driven since the last one (2016) so that will be an added stress I don’t want to deal with.  I am really excited though. 

I closed out July with some solid numbers despite missing many of my workouts for 2 weeks. I was just slightly off my July 2016 ( IM Wisconsin) build, so I know I’m on the right track. 

With 10 weeks to go, I’m feeling like I’m in a better place than last time. I’m incorporating more intensity into my workouts which I know will make for a more successful day in October, especially on the bike. 

To do:

Figure out bike nutrition. This weekend’s century will be a good practice. 

Swim. 

Continue to do higher intensity bike workouts. (And running too)

Get back into a groove of workouts and life. I’m struggling to wake up early enough since the cold- I know that will get easier now that I’m better. 

Malort 5k 2018 {race recap}

Malort 5k race recap!

Comprised of: 

1 shot of Malort pre run

5k Run

1 shot of Malort at the finish

Celebratory finish line beer from Buckledown. 

On Saturday morning, we woke up early to run the Malort 5k.  Since we love soccer, and sometimes Malort, it was a no brainer to sign up. 

Proceeds from the event supports the Chicago Fire October 8th Committee, preserving the history of the Chicago Fire, and the Fire for Food drive benefiting the Chicago Food Depository. So it’s all for a great cause! 

We put our game faces on. 

Like a fly to honey, a brasilian to a soccer pitch. We got to kick soccer balls around pre race on the practice field. It was a great warmup!

Soon it was time to make our way to the start of the race. 

The race was held at the Heineken Pub 97, Chicago fire practice field. 

Our squad runs deep. We had 13 people participating in this event from MRC Chicago!

We watched in anticipation as the Malort shots were filled pre race. 

We chose our shots, drank them when we got the word to start and then we were off on our 5k!

The run was nice and on sidewalks. I felt hot and out of breath. (Common theme for the past 2 weeks since I’ve been sick with sinus problems)

This is probably the first 5k I negative split. (Just ignore that pesky last .10 mile. That’s when we got our 2nd shot of Malort) 

By 8:45am we had drank 2 shots of Malort and a beer. We were truly living our best lives. It was also L’s birthday so it was extra special to be able to share this time with him. 

I give the Malort 5k an 11/10. I’d totally run it again. Organization was on point, it benefited a great cause, and we had a ton of fun.