If you missed Part 1 of the Time Traveling series, you can check it out here. In the second part of this series, I am going to look forward to the upcoming year: my training plan, race schedule and goals.
The Training Plan
Following the success I have had following Matt Fitzgerald’s training plans for the half IM distance, I have decided to use his plans again for the IM training. Last weekend, I sat down and decided on using the Level 7 plan from The Book. The plan is described as the plan the author used for his first Ironman. It starts with 7,300 yards swimming, 5 hours 15 minutes of biking, and 2 hours 38 minutes of running peaking to 13,625 yards swimming, 10 hours 20 minutes biking, and 4 hours 44 minutes of running. At this point, seeing those peak numbers is a bit intimidating.
I am scheduled to officially start training on March 28th for the 24 week training program. Until then, I am in maintenance mode. I don’t have a schedule yet, but I think I am going to create a generic schedule to keep me from going into hibernation. It won’t be anything too difficult or strenuous, just enough to make sure I am keeping up on my running/cycling/swimming during the winter months.
The hardest part of the plan is going to be 4 times a week at the pool. I enjoy swimming, so that isn’t the problem. The problem is that the pool has limited hours. I swim at the local high school pool and it doesn’t offer as many hours as a gym would offer. But, at only $150 for a year, you can’t beat the price. I’ll be able to continue my Monday, Wednesday, Friday swim schedule as normal, but will have to figure out when I’ll be able to swim on either Saturday or Sunday – the weekend hours seems to change frequently. Hopefully once the weather warms back up next spring, I’ll be able to do my weekend swim at the lake instead.
If you want to see the full training schedule, you can click here or scroll through the training calendar on the sidebar. Note: You’ll have to jump to March 2011 before there is anything listed. Each day has the code from The Book, but the event details will actually show what I have to do.
The Race Schedule
This is still a work in progress, but I have already started to look at what training races I’ll be doing next year. My training plan calls for 3 races: a sprint (June 18th), Olympic (July 16th), and HIM (August 14th). On top of that, there are a few other races I’ll throw in so that I can work on my nutrition and race strategy. If anyone out there is going to be at any of these races, let me know so I can look for you!
Resolution Run (December 31st). This is a 4 mile New Years Eve run that I have done the past couple of years. It is only a mile away, which is nice. I am going to try and convince Jennie to run it with me this year. She doesn’t know this yet though. Well, now she probably does, I guess.
Heart and Sole 5k This is a Valentine’s Day run that I am going to try and get Jennie to run with me. Rather than placing based on your own time, you place based on your combined time.
Irish Jig Another local race that Jennie and I will probably run. It is pretty big for a 5k, so they split up the men’s and women’s races into separate races. This means that I can do my 5k and then sneak into Jennie’s 5k and run with her.
I really want to do a spring marathon. BDD is trying to convince me to do the Glass City Marathon. I did this one a couple years ago, and while I had a good race, the rest of the weekend was a disaster, so I’m not sure I want to go back. Although the idea of meeting up with BDD and possibly Matty-O is tempting. So, if anyone knows of a good spring marathon (preferably in the Midwest), I’m open for ideas. I don’t know if I could take Matty-O kicking my butt as he goes for BQ time.
Grand Rapids Triathlon (June 5th). This is the inaugural year of the GR Triathlon. They are going to be offering sprint, Olympic and Half IM distances. Even though it is going to be early in my training, I think I am going to shoot for the HIM. Jeff gave me some good advice to tackle the swim and bike and then walk/jog the run so I don’t do too much too soon.
Johan Trifest (June 18th). Technically, I have a sprint schedule for this day, but I haven’t found an actual sprint race nearby, so this is going to have work. My coworker raced Johan this year and enjoyed it. It is relatively hilly, so it should be a good training.
Reeds Lake Run 10k/5k (June). Another local race. This will be the fourth race of the year located around Reeds Lake. We’ll both be doing this one as well. I’ll probably do both the 10k and 5k as the 10k starts 45 minutes after the 5k.
Tri Del Sol. This might end up being on July 16th this year, although they haven’t released a date. The schedule calls for an Olympic distance, and this is more of a long sprint – not quite an Olympic. It might do the trick though.
Grand Haven Triathlon. If Tri Del Sol doesn’t work out, I may do this one instead. It is a decent course, but it is a slow course. There is .75 mile run from the end of the swim to the transition area, which really eats into your time.
Millennium Triathlon. Not sure about this one. It is a really fun sprint, and it is a blast to be able to go pedal to the metal the entire way, but I’m not sure it really fits my training schedule, so I might skip it.
Ironman Steelhead 70.3. (August 14th) I am super excited that this one worked into my schedule. The past couple of years, it has been at the beginning of August, but it got moved to the middle of August this year and coincides with the August 14th race I need.
Ironman Wisconsin. (September 11th) The Big Kahuna. Be there! All the cool kids are doing it!
- The primary goal is to finish Ironman Wisconsin. I have a tentative time goal in mind, but I’m not quite ready to share with the group yet. I really just want to train my ass off and to do my absolute best. I want to be able to cross the finish line with the tank on empty knowing that I gave it my all.
- I’ll keep this quote in mind as I train, “Life is not a journey to the grave with intentions of arriving safely in a pretty well-preserved body, but rather to skid in broadside, thoroughly used up, totally worn out and loudly proclaiming … WOW! What a ride!” That is how I want to cross the finish line.
- I need to really figure out my nutrition needs. With races up to the HIM distance, you can almost fake your nutrition and get by. This won’t work in the IM distance though. I am going to buy as many different products as I can this spring to see what I like and go from there. Personally, I really like “real” food – PB&J, trail mix, etc., so I am going to try and work out a strategy to incorporate that into my biking.
- Not to get injured. While I suppose this is somewhat out of my control, I need to make sure that I don’t over do it with my training and listen to my body. This will be the most training I have ever done, so I need to be able to differentiate between being tired and being hurt.
So, there you have it. That is the game plan for 2011. I can’t believe that it is still 2010 and I have a game plan for 2011. My procrastinating high school self would be thoroughly disappointed.
What does everyone else’s 2011 look like?