Big race rehearsal this weekend- doing the 2.4, 112, and 1 hr run. That's a lot of exercise, which means that I need a lot of motivation to get through it. That is where this evening's purchase comes in.

I have been hunting down this particular brew for a while, after hearing rumors about it. I have finally located it in the sense of finally stumbling upon the the Loch Ness Monter or Big Foot or something. Oscura- a coffee beer brewed by Furthermore brewing out of Black River Falls, WI. All I can say is that post swim/bike/run yumminess will await me!

On another note, got in a great 2 hr run today. My best long run so far, and I am excited to get in over two hrs next week before things start coming down. I am absolutely thrilled that I could not only run, but had minimal ITB issues. In fact, I felt GREAT for the last hour of my run. I am finding that I have more problems when I am running slower for the first parts, and when my gait changes into 'faster' mode, I feel fine. I don't have any paces since I have tossed pace out the window for my long runs since I am just trying to keep the ITB at bay and get the time in, but all in all I know it was a good clip for the last half. Nutrition and hydration went well- my plan that I am dialing in on for IM Florida is using a lot more caffeine than I have in the past, and I am testing the waters for using caffeinated gels on the run to keep my buzz going that I will have from the bike. It felt great!

This weekend will be the 'big test' of everything for the race. After all of the intensity that I have been doing on the bike, I am actually looking forward to doing some LSD-type work without anything resembling at or above FTP. I really haven't done this for a long time, but after pounding out 8-12 hours of really mostly intervals of some sort all of the time week after week, I know that this will feel like a breeze in comparison (well, as much as 6 hrs on a bike can feel like a breeze). The 'stupid switch' seems to be working really well this week- my runs, swims, and bike have so far flown by as far as duration; however, I am thinking that some new tunes for the iPod may be in order to help with the solo boredom factor.

The elusive perfect workout...

So, I don't have much going on in my life besides work and training until Nov 1. All work and no play makes me a dull girl. Oh well. I may be dull right now, but it will hopefully make me a fast(er) ironman! :)

So today I had my usual Tuesday fun- 1:30 of some pretty tough bike intervals followed by a runoff of 30 min. In this mess was some short z3 work to warmup, 3x12min @ z 4-5 (5'), and 2x4'(3') @ z5. In other words a lot of pretty hard stuff spent pretty close to or above FTP. Intervals are a love hate thing to me, I like doing them because they push me out of my comfort zone and I like the feeling of accomplishment achieved in such a short duration of a ride, but you know, they're work. Normally they get done, they hurt a lot, and they are what they are. Today, for some reason, the numbers just came- I felt great on the bike!! Don't get me wrong, my RPE was the same, I still had snot hanging from my nose, I still tasted that little bit of vomit at the end of each session, and every duration felt like forever, but today, my legs just said- sure! we can do that!! A rare feeling, but one that was savored like a fine wine or the bloom of an orchid due to the exclusivity and rarity of the experience. The experience that we chase after for an entire season hoping that we can elucidate what creates this beyond hoping that the planets and stars align to our favor. This bike was followed by the weightless runoff around the neighborhood- again, felt great!

notes taken on today (to hopefully replicate this...):
- food: b-fast, drink of orange juice (for Fe supplement), greek yogurt c/ granola, lychee black tea, multivit, vit C pill, vit E pill, Fe pill, zinc, ecchinacea (can you tell that I am determined not to get sick for IMFL :)...) lunch: Trader Mings (Joe's) kung pao chicken wrap, plum, pre ride- small handful of fruit snacks (hey, I think its the same as a gel!), H2O for the ride
- pre ride: 15 min nap
- weather: around 80, sunny- wore tri race kit c/ arm warmers to work out any kinks before this weekends race rehearsal
- setup: front training rim, rear H3 due to rear training tyre needing replacement, wicked fast 11-21 (or 23?) cassette to keep up steam on flat/ downhill sections and to make sure I can only keep a cadence of 60 on anything that resembles a hill. :)
- finally dialed in on a saddle height position this last week after much change- much higher now, and much more comfy aero, working great so far, and would never guess that I would feel good in this position.

So, that's it, I have finally become a real tri- geek by only talking about MY training on MY blog, and topping it off with talking about MY food. AHHH!!

Life update...

- yeah, so it has been, er, a bit since 4 July. The fact that I haven't posted is good- that means that I am very busy working, having fun, and making myself faster for the upcoming Ironman Florida

- A big shout out to two friends who became Ironmen right here in Madison last weekend. My friend Andy put together a very strong and solid sub 12 race after breaking T2 in his neck 1.5 weeks prior. This is for real- turns out is was a stable fracture and he was able to race- what an emotional rollercoaster during taper time! Jeremy finished sub 10 for an awesome race, and dialed in 38th overall in his first ironman! Way to go!

- For me training has been going well. It is that time of year that everything is ramping up and I feel as though I simply just work, s/b/r, and do laundry to feed my addiction. Emotionally, it is the hardest part of IM training. I am exhausted, hungry all the time, and ready to hop into bed and pass out every night. With that being said, I wouldn't trade it for the world. I know that I am doing the right thing when I feel like this, and all of these 'deposits in the bank' are worth it for the withdrawal that I am going to make in November.

- It is funny how you get to know your body. I find that my body likes to pack on muscle at this time of training, which I don't really like. I am not a weenie triathlete to begin with- I don't need any cosmetic bulk to be hauling around a race course!!! It doesn't make me look cut, just sort of bigger. My clothes fit the same, it is just a slight increase in kg. Not fun, and I am trying to adjust my cho/pro/fat composition to avoid this without sacrificing recovery. Any insight is appreciated.

- As far as training, I am happy with where my swimming is. The 50m outdoor pool that I had been swimming at and spoiled in has closed for the summer, and the lakes are funky enough from the warm weather that they really aren't a healthy option. I am now stuck in 'regular indoor pools' but it is reassuring to have my times to refer to from where I was previously in 'regular' pools. Things are looking good, and I feel as though in the next few weeks, I can solidify what I need to do to have a good swim in FL. Biking is great- I am riding longer, harder intervals and T work that I ever have. Trying not to freak about the change in kg because FL is flat, and that I have raced my previous IMs heavier. I have some race rehearsals coming up soon that I am looking forward to, and I have found some great flat land to train on around here (a rare thing) to get myself used to being in aerobars for a really really long time. Just trying to dial in my position, nutrition, and pacing to have the ride of my life. Running is great- I feel like my stride and cadence is improving. Psychologically, my long runs have been dialed back in the pace department to keep some IT problems at bay when my volume was going up which I don't like. But I don't like even more is having to hobble home halfway through a run b/c I am in so much pain- win some and lose some I guess. Has delightfully worked so far, and hoping to conservatively visit my good friend M pace again really soon.

- The rest of life is great. Visited family in ND over Labor Day- saw many people who I haven't seen in a while. Great family and wonderful to see them.

- Work is great- I love my job, patients and dentistry.

- Have had some good company visit Madison, and have been enjoying getting to know some of the restaurants in my new home town better. Life is good.

- crashed on my bike last week coming home from a long ride in rain and 60 deg. It was one of those days where I needed to put on my 'tough girl hat' to get out the door. Ride went great- hit the #s spot on despite the conditions. 1 mile from home- bam!- his something hiding under a small puddle of water in the road (culprits- pothole, manhole cover, sidewalk paint), and slid across an intersection on my right side in the middle of rush hour (bike still attached, naturally). Thankful that a car didn't hit me. Bike ok for the most part, water acts as a great lubricant to minimize road rash, bumps and bruises, a jacked up neck, and a headache for a week. Fortunately things are healing well. I will be ok and my headache is finally gone after some worries. Just thankful it was not worse- training now resumed full force.

- So my life is pretty unidirectional right now; however, I know that it will be worth it when all is said and done. With that being said- after much much much contemplation- i signed up for Ironman Wisconsin next year. I can not pass up the opportunity to roll out of my own bed and compete in an Ironman with some 'home field' advantage.