Brick #2: The Workout That...

I had my second big brick this past weekend, which due to some issues at work, I moved to Saturday. The weather was going to be hot (90 degrees) and humid but that's what I've trained in all summer so I didn't let it concern me. I was completely calm on Friday, not anxious or nervous about the workout. In fact, I was looking forward it. After my 70/14 brick went so well, and my 100 mile ride the weekend before, I was feeling confident that I could handle this brick.

Right from the get go on the bike, it seemed like the miles were ticking by so slowly. I kept telling myself to stay in the present and focus on the bike, not think about the run until that time came and take it easy. It was humid and overcast with the sun occasionally popping out, so the weather was bearable. But with storms coming in later in the day, it was windy. The first 2 loops weren't that bad but my legs were feeling the ride waaaay more than normal.  They were burning and when I stopped for a pit stop before the third loop, I could tell they had been working harder than normal.  By the time I started my third and final loop, the wind had really picked up and I wasn't sure which direction it was coming from. My last 12 miles back to the car were pretty rough and I could not wait to get off the bike.

I hustled the best I could to get ready for the run but the bike ride had really put a kink in my lower back; it was so sore and I was moving a little slow. I was off and running in about 6-7 minutes and just as I started, don't you know, the sun started shining. From the first few steps, I felt SO off. I made it about 1.7 miles when I thought I was going to throw up. I found a little piece of shade and actually had to sit down. After a few minutes I continued on, running the best I could, and taking short walk breaks when the sun got to be too much. But my body seemed to have enough and at mile 3 I started breathing really hard and had to sit down to catch my breath. That's when the tears came...I sat right on the edge of the bike path and just cried. I remembered a friend telling me about how you get emotional when your glycogen is depleted, so I forced myself to eat a gel. After I calmed down, I tried again.

At mile 4.5 I made it to a park with a water fountain and bathroom. I walked around wondering what the heck I should do when I finally asked someone if I could borrow their phone. I called Andy and as soon as I heard his voice, I started crying. He asked if I needed him to come get me, but I didn't even know where I was. Just hearing his voice made me feel better though and I decided I'd work my way back to my car and touch base with him then. After taking a long break in the shade, using the bathroom and drinking a ton of water, I set back out.

I made it back to my car after a lot of shuffling and walking and called Andy, this time crying from a park bench. I didn't want to quit but I didn't know what purpose 5 more miles of suffering would serve. I even tried to call my coach but didn't have his number in my phone. I wanted someone to tell me it was ok to quit, that this workout wasn't going to make or break me, or be the deciding factor in how I do on race day. After some more tears and an email to my coach, I got in the car, blasted the AC, and headed home.

Andy met me in the driveway and I broke down again when he hugged me. I was a mess and felt so defeated. These workouts mean so much to me and I was so upset with my body for not cooperating and for my mind convincing me to throw in the towel. My legs weren't even that tired so it was frustrating that I couldn't keep going. After a few emails back and forth with my coach, and against him telling me no more working out for the day, I headed to the gym to finish up my run in the AC. I ran 5 solid miles, felt pretty good, and could have even kept going!

I left my house at 5:45am and got back from the gym just before 4pm. It was a long, challenging day. In fact, it was pretty brutal. And yet I finished. When I was done at the gym and headed home, I felt such a sense of accomplishment. This is what this training is about. It builds character and just when you think you can't do anymore and your body is done, you push through and finish what you set out to do. On race day, when everything is telling me to sit on the side of the road and cry, I'm going to remember this workout. Not as the workout that broke me, but as the workout that made me tougher.

Less than 8 weeks to go...

IM Training Nutrition

As I pack for my 80/15 brick tomorrow, I thought it’d be a good opportunity to post about what’s getting me through IM training. So, what does it look like getting ready for these workouts:

 

 

Before leaving the house I drink an Ensure and take an Endurolyte. Then about 45 minutes later, right before I get on the bike, I have a banana.  Over the next few weekends I might try adding something to eat with the Ensure because I’m not sure that’s enough to start with on race day since I’ll be swimming before I even get on the bike.

 

On the bike:

Throughout the ride I drink from a concentrated bottle of Perpetuem. I make up the bottle based on how far I’m going and when I plan to loop back to the car. My bottle has one scoop of Perpetuem per every hour I plan to be sipping from that bottle. I always start with a 3-hour bottle and 3 scoops in one bottle does not make a paste, it’s still a liquid. I set my watch to beep every 15 minutes as a reminder to take a sip. When I swing by the car, I make up another bottle based on how far I still have to go.

 

I also carry a flask with Hammer gel in it and occasionally take a sip as needed. I really rely on my hunger for this and if I start to feel like I need something, I use it. If I feel ok, I skip it. Inside my bento box I also keep a little pouch of Tots fruit snacks, just in case I want something solid to eat and throughout the whole ride I take Endurolyte capsules and use Fizz tablets in my water.

 

During my 100-mile ride last weekend I ate an uncrustable PB&J…which at that time tasted like the best thing ever!! While I don’t use these every weekend, it will be something I put in my special needs bag. I’m going to practice with these on my last big brick to make sure my stomach can handle it when it comes time to run.

 

On the run:

Since my stomach is so finicky on the run and can’t handle solids or anything with sugar, I stick with Hammer gels. Apple cinnamon and chocolate are my favorites lately…yum!!! I recently also tried Perpetuem solids. My first time using them was on the bike but I’m going to switch to using them on the run. It’s a solid that you don’t chew; you just let it slowly dissolve in your mouth. I wasn’t really comfortable riding with something in my mouth for fear of choking but I liked them and think it’s an easy way to get some nutrition. One solid lasted over 30 minutes in my mouth, just to give you an idea.

 

I also always run with my own water bottle (it’s like a security blanket), and will do so on race day, too. And once again, I put Fizz tablets in the water and carry extra for when I refill. Grape Fizz tablets are probably the best thing ever invented.

 

Post workout:

I’m never interested in eating right after a workout but I know the importance of getting something in me right away. I know lots of people rave about chocolate milk but that can turn my stomach if I’m not in the mood for it, it’s too thick.  I use Recoverite and have never had any post workout stomach issues from it; it's light and doesn't make me think of curdling milk. Yuck.  I also toss back 2 Tissue Rejuvenator capsules and a vitamin D tablet.

 

Last, I use to take melatonin to help me sleep, as I’m a terrible sleeper. But I couldn’t take the crazy, vivid dreams and eventually I felt like it wasn’t helping very much. I went several months not needing anything and was doing pretty well but then the restless nights came back.  I switched to REM caps and love them! Anyone who knows me knows how much I LOVE sleep, so it couldn’t make me happier to find something that helps

 

 

So that's about it. It's not just about working out when you train for an IM, nutrition and recovery are a huge part. Thankfully I think I've nailed the nutrition piece.

August Recap and First 100!!

Another month down!! Crazy! August flew by even faster than July did and I'm left wondering how I got to this point of the race only being 2 months away. Finished up August with some good numbers though and I'm happy with my progress.

August Totals:

swim - 38,750 yds

bike - 500 mi

run - 122.8 mi

After my post the other day about being in a funk, I put on my big girl pants and told myself to snap out of it. I had a 96 mile ride on my plan for Saturday and I wanted (i.e. needed) this to go well. I headed to the bike path for a 6:30am start and told myself this had nothing to do with time or pace and everything to do with staying focused, steady and getting it done. I broke it down into 4 out and backs and looped back to my car after the first 2 loops. The first half of the ride went by so quickly and when I stopped at mile 48 to refill my bottles and grab some food, I could really feel the heat. I caught a glimpse of myself and after seeing how red I was in the face, I decided I would slow things down and take the last half of the ride easy.

The third loop wasn't the most fun. I felt really uncomfortable on the bike and was starting to worry about how much further I still had to go.  It was hot, I was so thirsty and the hooha was talking to me. I decided to make one more pit stop at my car after this loop for some more water and chamois cream. When I set out for the fourth and final loop, I was so ready to get this done! The last loop went well, although I would be lying if I said I wasn't ready to get off the bike. My lower back was getting tired, my neck was tired and my legs were definitely ready for a break. I ride a flat path to practice being in aero the whole time so there's really no coasting or rest time for the legs. Anyway, when I got back to the lot where my car was parked, I was at a little over 97 miles. I thought about stopping since I was already over the distance I was suppose to go, but being that close to 100...I just couldn't!! I passed the lot and added on the final 2ish miles.

I finished with 100.37 miles in 5:42 (average 17.5mph) and felt really good! My legs were tired but not shot or shakey by any means. I just felt overall a little worn down, which I would think is expected after 100 miles. My back was really hurting me when I got home but only when I bent over. It didn't bother me when I was walking around so I'm not too concerned about it being an issue on the run. And while it was a little sore the following morning when I woke up, it wasn't an issue on my long run. Which by the way, went really well. I was expecting it to be a sufferfest after riding 100 miles the day before, but it wasn't at all. In fact, my body felt pretty good and what bothered me the most was the damn humidity.

Post long run on Sunday, I felt great. In fact, it's probably the best I've felt all summer after a weekend of crazy long workouts. It amazes me how your body can adapt to this and how it becomes almost second nature.

So, overall, a great August and an even better start to September!! Next big thing is my second brick this upcoming weekend; 80 mile ride and 15 mile run. Can't believe I'm not anxious or nervous about this...in fact, I'm almost excited for it. Bring it on!

Less than 2 months to go...