Jan 21

Weekly Catchup

This week has been a great week for training.  I feel like I am on hitting all three disciplines.  However, this sort of worries me.  I am really happy how things are going, but at the same time, this is technically the off season.  Currently, I am on a schedule of 3 swims, 3 bikes, and 3-4 runs per week. “Official” training doesn’t begin until the end of March.  So, while I feel like I am in a groove, I am worried that I may be doing too much in the offseason.  How do you now when you are doing too much?

On the swimming front, I am slowly finding myself switching to becoming a morning swimmer.  I swore this would never happen as I absolutely hate getting up early.  My job affords me the luxury of not ever having to set an alarm and taking off time at lunch to do an noon swim.  However, this new puppy is not allowing me to live a life of luxury.  His tiny bladder requires an early morning elimination* forcing me up around 5:00AM (2-3 hours earlier than normal).  Because I am already up, I figure I might as well get my swim over with.

The morning swim is fro 5:30 – 7:00 and is a completely different crowd than the lunch time crowd.  You can tell there are more triathletes there based on the number of toys on the pool deck; buoys, boards, fins, water bottles, etc.  So far, I’ve done the morning swim three times and I am getting hooked.  It is nice to get my swim out of the way first thing in the day.  Not only that, but when I get out of the pool, I don’t have a slew of emails awaiting me on my phone.**  The downside to the morning swim is that I am passed out on the couch by 9:30 at night.

Passed out on the floor and isn’t even 9:00.  Pathetic.

My swim this morning was one of my best swims in a long time.  I am working my way through the workouts in the Swim Workouts for Triathletes binder.  This morning’s swim called for a 400yd warm up followed by 4x400yd descending, 400 kick, and 100yd cool down.  This was actually the first time I have swam a set of 400’s – I generally only do sets of 300’s.  I really didn’t know how to pace myself on the longer distance.  I started out slow at 6:40, but worked my way up from there hitting 6:34, 6:19, and then 6:13 on the final set.  I was really psyched to hit the final set at a 1:33/100yd pace. 


On the running front, I have settled into a routine of 5-6 miles on Tuesdays, 8 miles on Thursdays, and then a long run over the weekend not including the runs I do with Jennie.  Despite the cold weather, Jennie has been keeping up her running like a champ.  We got caught in a bit of flurries during our run yesterday.  My Thursday run ended up coming in at almost an hour exactly for 8 miles.  I have been running the same 8 mile course for about 6 months now and am finally hitting 1 hour or less consistently.

Photo Jan 21, 8 51 12 PM Photo Jan 21, 8 51 38 PM 
My cockpit.  And my navigator – asleep at the wheel.

As for biking, I have been really trying to keep up my trainer riding.  I really slacked off last winter and paid for when the season started back up.  Despite the monotony of it, I am doing my best to get in 3 rides a week.  I usually do an hour at time, but I actually suffered through an hour and a half and 2 hours on my rides this week.  Between Netflix watching (watched the Swedish version of the Girl With the Dragon Tattoo and The Girl Who Played With Fire), Kindle reading (just finish John Grisham’s “The Confession”) and Wii playing (Mario Kart and Donkey Kong Returns), the time flies by.

And now for a puppy update.  Bailey has finally learned how to climb up and down the stairs.  My bike is on the trainer in the basement and until today, I had to carry him up and down the stairs.  Now that he has done it once, he likes to show off his new found confidence by barreling up and down the stairs.

*Elimination is a the word all of the websites like to use and I find it hilarious for some reason.
**Once when I got out of the pool after only a 45minute swim, I had 15 awaiting emails in need of response.

Permanent link to this article: http://www.ironmanbythirty.com/2011/01/21/weekly-catchup


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  1. Aimee (I Tri To Be Me)

    I like getting up early to swim too. The lanes aren’t as crowded and the people there are pretty serious about their swimming, so it makes it nice if I have to share a lane with someone. But, it definitely doesn’t work with staying up late because I’m exhausted by 9pm!

    1. Ironman By Thirty (Kevin)

      Surprisingly, the lanes are MORE crowded in the morning than at lunch time. But, in the same case as you, the swimmers are serious about swimming while not being overly serious about it.

  2. Tim

    Great work on all 3 disciplines! I am eagerly awaiting my upcoming training. Loving the music set to Bailey’s stair climber workout!

    1. Ironman By Thirty (Kevin)

      I can’t wait for training to start either! Part of me is thankful that I am not training yet because I think hardcore training would be difficult in this weather. I’m looking forward to meeting you at the relay! Hopefully it is a bit warmer than today 🙂

  3. Colleen Kingery

    Sounds like your workouts are going well. I’m technically in off season too and I’m swimming 3 times a week, running 3 times a week and biking 3 times a week. My body isn’t screaming (although I sleep like a baby) so I’m not worried! I think you’re fine!

    I love the video of Bailey. And it’s awesome how proud of himself he is when he gets to the top! 🙂

    1. Ironman By Thirty (Kevin)

      Thanks for the advice! I think I was over thinking things a bit. Like you said, despite the number of workouts, I really am not ever tired or exhausted like I get during the training season.

  4. Jeff

    The video of the Bailey is awesome! Can he make it back down too?

    1. Ironman By Thirty (Kevin)

      Oh yeah! He’s a champ! His first time going down the stairs was more of a controlled fall due to gravity, but he has gotten the hang of it. Now we have to watch him because he like running up and down them for run. I’m resisting getting a baby gate for him, but it might come to that.

  5. Lisa

    puppy is coming in handy in more ways than one; he’s also a built in alarm clock – an alarm dog, if you will.

    i have an alarm cat that i haven’t figure out how to turn off. she still gets up at about 4am every day. EVERY day. thinks she’s starving and will die if we don’t get up and feed her at that time, i think.

  6. Jon

    “How do you now when you are doing too much?” How long is it taking you to recover? Are you feeling that dull never ending aching sludgy slowness? Or are you feeling sharp? Are you waking up in the morning feeling sharp or flat? Are your times dropping or increasing?

    That video is utterly AWESOME!!! You guys timed the music perfectly with Bailey getting to the top of the stairs. I was totally rooting for him out loud, all alone in my apartment!

    1. Ironman By Thirty (Kevin)

      After reading yours and the other comments, I think I was worrying for no reason. With the training I have been doing, I haven’t felt at all tired or worn out. I’m not ever “sharp” when I wake up in the morning, but I have never been “sharp” when I wake up – I’m a grump! 🙂

  7. Kristin

    Pay attention to the mental aspect of training as well. You’re likely not doing too much physically, but Ironman training gets pretty tough so the offseason and less structured time is great for being mentally fresh and ready to tackle the season. You don’t want to burn out early and not enjoy the Ironman journey.

  8. lindsay

    well the lanes are more crowded in the morning because most people can’t swim during lunch, duh. i imagine most people could barely squeeze in 30mins over lunch after driving to the gym/changing/and shower/change after. i desperately need to get back in the morning habit. last week i got up and did weights twice before work, so that’s improvement. i know i need to run in the am though.

    anyway. that was some awesome video footage. i like the running start he kept having to make. just wait til you have babies. can’t just put them out in the yard to poop. sidenote: josh said yesterday he wants a dog. i said slow down, we can’t even keep a plant alive.

  9. Bdd

    9 is late, you party animal

  10. Matt Oravec

    I love morning swims. Something about the feeling of knocking out that workout and then getting a nice breakfast in just fuels me for the day!

    It’s funny, I look at everyone’s training and I sit here and say, man I am WAY BEHIND everyone else. I have a September race. There is not need for me to start for a couple months. Right now I am going to creep into my base building phase. My body can’t handle a full year of training I have found out. I need to change it up A LOT after about 6 months of training.

    I had a lot of injuries after last fall and I am very hesitant lately.

    Nice job man, your times are great and the swimming is pretty solid at 1:33/100 for those sets!

  11. onelittletrigirl

    I wish I was on your off season plan! Generally, for me, because I am a swimmer by nature, I don’t train for swimming until around 3 months before my first tri and then I get that into the schedule. Right now, I am running (slowly and small distances) and biking once a week but concentrating on my plyo’s and lifting. I think your training right now is solid…and if you don’t think you will burn out, you should stick with it.

  12. Mandy

    I must admit, I skipped most of the blog and watched Bailey run up the stairs like 10 times. SO CUTE!!!

    OK. I read the blog. You have a kindle!! We could share books. I like your running routine, sounds solid. I am trying to convince my lazy butt to get out the door for a 5 miler…I will get there, but BRRR. Awesome swimming, I am such a slow poke! You are FAST!! Great job, IMOO is going to rock. Only 228 days!!!

  13. Derek

    cute pup! and GREAT video…
    still have not put googlereader in play yet – need to do so
    must revisit your post

    and Im impressed with your activities on the trainer!


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