Sunday, November 08, 2009

Supertaper

I was going to go with Super Slacker but that seemed harsh. I truly believe in the "less is more" mantra of tapering so I guess I've done nothing wrong. This week was supposed to be a reduction in training volume and I came in pretty far under that goal. Whatevs!

I was actually doing fine through the week but this weekend a big cold rainstorm smacked the Northwest and ruined my long run and long ride. I could have been more prepared for the weather but it's been really unpredictable lately and I honestly thought I was going to be ok. Turns out I had to call Zach and have him come pick me up half way through my long run (meaning I was as far as possible from home) because the temperature dropped a good 5 degrees and the rain was coming down in buckets and horizontally. Zach actually had to avoid some flooded out sections of road to reach me. Yikes. I've NEVER called it quits during a long run in 5 years of running, and believe me I've had some awful runs. So this says something about the weather! I was going to finish the run up on the treadmill but I was shivering so bad and figured, F it, I'm tapering anyway. I took a long hot shower and Zach made pumpkin pancakes and we snuggled on the couch and watched the Godfather. Then we went to a friend's for dinner and then to Sarah's fabulous karaoke birthday fest where I took some ownership of a little Stevie Wonder, Bryan Adams, and Janis Joplin. What fun!

Today (Sunday) it was weirdly cloudy and I took the "Heavy rain at times" prediction seriously and just avoided riding outside altogether. It was supposed to be a 3 hour ride and I managed 1 1/2 hours on the trainer (watching Godfather II). Zach and I had a wonderful lazy Sunday for the most part and it was awesome.

So this weekend was cut WAY short, but I really don't think it matters. The important thing is that I feel good. I'm relaxed and positive and ready. I've got all my lists in order and all the details ironed out and there's very little left to do before we leave for Arizona.

Also the 15 day weather forecast on Accuweather.com officially reaches my race day of November 22 and it looks perfect (starting out at a low of 49 and reaching a high of 74). It will certainly change a lot in the next couple of weeks but so far, so good.

Have I mentioned that the day I participate in Ironman Arizona will also mark the 12th anniversary of my first date with Zach? That's right. On November 22, 1997 we went to see Starship Troopers together in Helena, MT. He held my hand in the movie and we had our first kiss in the car after). The rest is history! Awwwwww.

So here is my pathetic/awesome taper week:

Monday: rest

Tuesday: also rest

Wednesday: Swim
4100 yards/1:30
I swam 4000 yards (actually 4050 because I miscounted, but figured it out later by my watch splits) straight. Meaning I didn't stop swimming for nearly an hour and a half. I adjusted my goggles while treading water and I didn't do any other strokes besides freestyle. This was to get a good prediction time for my IM swim and I'm really glad I did it. I think I'll be able to do the swim in about 1:35:00 which is a little slower than I would have guessed, but that's fine. A couple minutes on a day like that is nothing.

Wednesday: Bike
23.8 miles/1:28:50/16.0 MPH
Springwater out and back x 3 on a windy day

Wednesday: Run
5.0 miles/41:15/8:15 average pace
Where did that come from? It felt very easy and I was a little confused. My last mile was 7:48. Awesome but weird.

Thursday: Bike
1:35/trainer

Friday: Run
6.5 miles/58:23/8:59 average pace
Zach rode along with me on his mountain bike

Friday: Swim
2000 yards/45:00
Easy swim at the gym

Saturday: Run
9.68 miles/1:30:42/9:22 average pace
Long run cut short by freezing cold rainstorm.

Sunday: Bike
1:30/trainer
Less is more. Less is more. Less is more.

totals for taper week 1

swim: 2:15 (6100 yards)
bike: 4:35 (24 miles and 3 hours on the trainer)
run: 3:10 (21.18 miles)

total training volume: 10:00

2 weeks to Ironman Arizona!!!!

14 comments:

the gazelle said...

I know you're going to be awesome! I'm so glad I got to see you & hear you belt out your awesome tunes last night.

Alisa said...

12 year date-a-versary! Awesome!!!!! I'm waiting for a post of cute old pictures of you two.

Less is more, almost every training book will tell you to relax and taper--you're doing great. With all your high volume weeks you are so prepared to kick the IM in the booty!

Plus, you could always go into music if for some reason you need a career change, you're a little rockstar!

Hope you enjoy your book distraction, I'm so curious to hear what you think.

Susan said...

I think you're ready to go...like they say, extra work during the taper can only hurt you! The most important part is to rest up and get ready to go! So excited for you. :)

kristen said...

It was the exact same rainstorm up here on Saturday. Brutal. I ran a measly 6 miles and it was miserable. Started dumping around mile 2. Ugh. Good call on your part. Thank goodness you had your phone!

Your so ready!!! Happy dateaversary :)

aron said...

sounds like the weekend was JUST what you needed after a HUGE week last week. besides my runs I was pretty mellow this weekend and got a lot of laying around and it was SO nice!! its great when the weather makes for a good excuse for it too!

keep up the good tapering :)

D10 said...

You put all the hard work in a little extra rest will help your body recover and be in top form for IRONMAN. Pumpkin pancakes sound wonderful.

Petraruns said...

You're doing absolutely great - taking some time to power down is SO necessary especially after all this training. Got to get some juice back in your box sweetie and it sounds like you're strong anyway. Pumpkin pancakes .. hmmmmmmmm

Ewen said...

You arranged that well! I reckon you might just get another kiss after storming down the finish chute at IM Arizona.

10 hours is still a decent volume, and agreed, less is more at this stage of the game.

I hope the dry days outnumber the wet ones this week. By the way, that's why Oregon is green (in case you didn't know)!

Mir said...

I love that your date movie was Starship Troopers. LOL! Oddly enough, I went to that movie on a date too. Luckily though, I did not marry that guy.

Whoo on the super taper...can't believe it's getting so close!

Marathon Maritza said...

You have put the hard work in already, so a supertaper is super! You are gonna do great and the rest will pay off!

I CAN'T WAIT TO SEE YOU IN 10 DAYS!!!!!


P.S. Hmmmm I wonder which Janis Joplin song you sang....hmmmm, what could it be? what could it be?.... ;-)

Dragonfly on the Water said...

Good omen on the "date". Sounds like a good week for you even with the rain & a wonderful week-end!

Sarah said...

You really did own that machine!! You rock - literally :) I'm SO glad you were there!!!

So - kissing on the first date, hu? hussy :)

M. Brooks said...

It has been great to read about your training thus far. Can't wait for the race report in a few weeks...you will do awesome!

ShirleyPerly said...

You did the right thing!! The worst thing would have been pushing that run to the point of injury or sickness. Get to race day 100% healthy, that's the most important thing between now and then. You have put in the work and soon it will be PAY DAY!!