Apr 25

First Quarter Report

I have officially finished my first quarter, out of 6 quarters (24 weeks), of training.  Yes, I know there are only 4 quarters in a whole, but what am I supposed to call it? First Sixth Report? Doesn’t have the same ring to it.

Rather than doing weekly reports, I am hoping that I can do these quarterly reports because A) I am short on time and B) weekly reports can get a bit boring.

First, let’s do the numbers.

The Numbers

Running Swimming Biking Core Totals
Number 20 14 16 8 58
Total Distance 100 miles 34,100 yards 388 miles   507
Time 13h20m 10h18m 20h43m 8h20m 52h42m
Average Pace 8:14   3:24    


High Points

There were plenty of high points during this training cycle.  It was the first weeks of training so I was riding on excitement that it was finally happening.  During the first two weeks it took all I had in me to stick to the schedule and not overdo it.

Half Marathon PR

I substituted the Glass City Half Marathon as one of my weekly long runs.  I had 1h10m scheduled but figured if I just took it easy in the half it would be a good substitution.  Well, it ended up being a great substitution, but wasn’t easy by any means.  Pushed to my limit by MattyO, I had a great race and a 3 minute PR.  Overall, it was a great race, but wasn’t to be outdone by…

Awesome blogger meetup

Technically, not training per say, but it was great to finally meet some of the people I have been following for so long online.  It was also a fun way to exchange battle stories and training tips.

Long Bike Ride to Sand Lake

This is one of the workouts that I said to hell with the plan and rode my heart out.  I had 2h45m on the schedule but ended up going almost 3h30m.  The weather was gorgeous and it was my first long ride on Black Rock.  I took the White Pine trail to the end (the end of the paved portion at least) before turning back. I had a very slight head wind on the way out which made the ride back even better.  It is almost a good thing that the paved trail ended in Sand Lake because I think I would have just kept going and going.  It was also a very successful ride nutrition wise.  I am in love with the Gu Chomps and Clif Shot Blocks (a little harsher than the Chomps, but still better than plain Gu).

Going Long in the Pool

This one sort of falls in both the high and low points for the cycle.  On the positive side, I had my longest swim ever – 4000yds.  The first 2100yds were continuous at a 1:34/100yd pace.  The second 1900 was a combination of drills and fartlek intervals.

Low Points

You can’t have high points without low ones to balance it out.

Going Long in the Pool

Like I said, this falls into both categories.  While I never technically skipped a swim workout, I only did 14 workouts instead of 16. Wait, didn’t I just say I didn’t skip any?  Well, because of the pool being closed last weekend (for Easter) and being out of town the week before (for the Half Marathon), I doubled up my swim on two occasions.  I’m hoping that the schedule works out better this next month so that I can spread out the yards a bit more and take it easier on the arms/shoulders.

The Weather

I won’t complain too much in case Mother Nature is listening but the weather has been all over the place.  Rain, snow, windy, hail – we’ve see it all.  Thankfully, I haven’t had to set back up the trainer (a positive), but the wind is slowing eating a way at me.  Luckily, the worst of the weather was during my recovery week which didn’t require as much time outside any ways.

Black Rock-less

I took Black Rock into the LBS last week to address an issue with the saddle. The repair is going to be covered by warranty, I just have to wait for Cervelo to ship a replacement seat.  Technically, I could go pick it up any day and ride it as is until the replacement comes in.  I am just trying to save making two trips.  It wasn’t so bad not having it during the recovery week, but I think I am going to go pick it up tomorrow or Wednesday regardless of if it is ready or not so I have it for my longer rides this week.

What Is Working

Running off the bike

My runs off the bike have been incredible so far.  The first week was tough, but I really settled into the brick workouts by the second week.  I have been consistently knocking out a sub-8 pace on the runs afterwards.  And the best part is that my splits have either been even or negative on pretty much every run – something that is not typical of me at all.

What Isn’t Working

Biking in the wind

I don’t know what I can do about this other than HTFU.  The wind has been brutal on my rides and I just have to suck it up.  I had a ride on Saturday that was uphill and into the wind.  I looked down and saw 10mph on the speedometer as I was pushing with all I had in my.  Sort of defeating, but I know hope that it is making me stronger.


Last, but not least, diet.  I started something new with my training program – keeping track of my food.  I’m not doing anything super hardcore like counting calories or measuring my food, but I am keeping a journal of what I eat in SportTracks (can’t say enough good things about this software).  A day will generally look something like this:

  • Breakfast
    • OJ
    • 2 Scrambled Eggs
    • Fruit salad
  • Lunch
    • Grilled Cheese
    • 1/2 can tomato soup w/ saltines
    • Crackers & Hummus
    • Water
    • Orange
  • Snack
    • Apple
  • Dinner
    • Spicy Veggie Stir Fry
    • Egg Roll
    • Water

I am doing this for two reason.  Number 1 is to keep me accountable for what I am eating and making sure I am fueling my body with good food and not junk.  I know that if I get hungry in the afternoon, I am going to log what I eat.  Do I want to have to log “handful of chips” or would I rather log “apple?” Number 2 is to learn what works and what doesn’t for training.  After reading KC’s last post, I have started to add more eggs to my diet.  I have been trying to make scrambled eggs a couple times a week for breakfast.  I have found that they leave me much more full feeling and energized than cereal or yogurt.

I have also gone all 4 weeks without pop.  I am actually to the point where I really don’t have a taste for it.  The first couple weeks were tough, but now I don’t even think about reaching for it.

The healthy eating and training combined have helped me to lose 5lbs since the beginning of training.  I went from 170 to 165.  My goal for race day is 160 and at this point, I am confident that I will hit that.


Overall, it has been a great first quarter.  I just hope the next 5 quarters go as smoothly.

138 days.

Permanent link to this article: http://www.ironmanbythirty.com/2011/04/25/first-quarter-report


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  1. Matt Smith

    What an amazing first sixth you’ve had. Thanks for a great report. I feel like you know exactly what you’re doing and are sticking to the plan. Your runs sound great right off the bike. I hope it’s that way for you in your race! I felt the same way about amping up the eggs after reading KC’s post. That’s a lot of eggs! I thought about you and the Black Rock yesterday on my long ride. I hope you get her back soon! Good luck with the training.
    Matt Smith recently posted..Fishy- Fishy- Swimmin in the Water

  2. Aimee (I Tri To Be Me)

    Wow..it sounds like your first “quarter” has been awesome! Woohoo!
    I like you laid it out in “what’s working” and “what’s not working”…I may have to use that too! 🙂
    Aimee (I Tri To Be Me) recently posted..A week in review and other things too

  3. kc

    I have to now go back and do a post about WHY i eat no less than 12 eggs a day. I had so many people comment about that one particular item …too funny! Seriously, there is a very valid reason behind it and I will share that sometime this week. I hate the wind and it has been awful here for a while but I’m not going to complain to any of you guys since I know you’ve had it rough with the late snow. HTFU is our new motto from here on out!
    138 days?? OMG!!! Your progress up to this point is spot on.
    kc recently posted..special delivery from a ninja

  4. Derek

    great work! envious you have the long outdoor ride under your belt already….and love your success on the run after the bike, I need to get on that!

    they totally messed up the IMWI volunteer shifts and are re-opening the start of registration for a remarkable THIRD time!

    have a great week

  5. Jeff Irvin

    Wow time is just flying by isn’t it? Seems like just the other day we were all kicking around the idea of Ironman?

    Great start to the plan and don’t worry about the swims. As you get further along in the plan you are going to miss a few more workouts. Your body will require this!!! Once I hit the end of build I realized an extra morning off every now and again paid huge dividends. Just don’t skimp on the weekend long rides and runs!!

    Doing great buddy!
    Jeff Irvin recently posted..Ten Years Ago Today

  6. Elizabeth

    Can you just call it your first month of training? Great job, by the way. Sounds like you are really on track. I am scared to try a tri — the swimming I think scares me the most. I think I need to wait until the rug rats are older before I attempt it though. Of course, I will be ANCIENT by then. I will have to rename my blog Ironman by 50! or maybe Elizatri.
    Elizabeth recently posted..Running for All the Wrong Reasons

    1. Ironman By Thirty (Kevin)

      First month? Now, that would just be too easy. And wouldn’t I have call them “February Months” because they are each only 28 days?

      Swimming was the hardest part to get me into tris. I have always been able to swim for survival, but had never swam for distance or speed. Now that I have been doing it for a couple years, it is absolutely awesome. It (along with biking) has made me a better and healthier runner. By healthier, I mean that I injured/sore less because instead of running 6 days a week, I only run 3-4 days a week,

      PS: I live Elizatri 🙂

  7. Matt Oravec

    Yeah soooo I think you need to eat A LOT more man. You eat less than Heather does LOL!

    We eat a lot of eggs in our house too, for some reason we never get sick of them. Buy them by the 18 and probably go through that every week at least. Hence the chickens haha.

    As for your numbers, wonderful start. Amazing numbers and can’t wait to see what the next few quarters have in store.

    My favorite part of triathlons… running off the bike, it is SO easy and effortless, I just get caught in that, SLOW DOWN NOW trap. Always went out too hard off the bike.

    1. Ironman By Thirty (Kevin)

      I’ve never really been a big eater. Pizza, I can inhale like a college student, but other than that I fill up pretty quickly. I attribute it to the fact that I am a big drinker (not like that). I drink lots of water, milk, Crystal Light, etc. This was one of the reasons I wanted to give up pop – because I was drinking a ton of it. All that liquid leaves me with a full feeling.

      If you ever end up with extra eggs, feel free to ship them over. 🙂 The store had dozen eggs 10/$10. I stocked up and bought 2 dozen – they are almost gone. I think I might have a problem.

  8. Jessie

    I’m sorry Kevin but I am totally stealing this format! Well if that’s ok with you. I think doing recaps, but yet again I hate them. I love how you set this up! I’m with you on the weather conditions. I’m cool with the rain, but going from 70 to snow is a bit much and then the wind. Wind is my running nemisis! Just makes me grouchy! Great quarter (lol) keep it up!
    Jessie recently posted..Weekly Recap

    1. Ironman By Thirty (Kevin)

      Steal away! I’m sure that subconsciously I “stole” pieces of the format from a variety of other blogs myself 🙂 I sort of wish I had more time for the weekly reports because I want to put together a book out of my blog at the end of the journey. Oh well. C’est la vie.

      Good luck with your training and your new job opportunity. Very exciting to follow it.

  9. Scott

    Great report!!! I am not looking forward to bricks, my first is this weekend.

  10. Colleen Kingery

    Great first quarter (or sixth) report! 🙂 And It’s awesome to see so many positive things. Looks like you are right one track, if not ahead! As for the wind, yes, HTFU. No, I’m kidding. Just look at it as hill training or something. That’s what we flatlanders do when it’s really windy.

  11. jon gilchrist

    Good work my man. that first sixth looks damn good!
    jon gilchrist recently posted..When Are You Happiest

  12. lindsay

    8 core workouts? that’s pretty slack. how long are these quarters? 4 weeks? you can do better than this kevin.
    lindsay recently posted..boston and other things

    1. Ironman By Thirty (Kevin)

      At least I wake up with my alarm in the morning so I’m doing better than you 😛 haha.

  13. onelittletrigirl

    You can’t have high points without low ones. I love it!

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