Ironman Training Block 3: Remember the Name

 And here we are again, at the end of another training block.  For those of you keeping track at home (please tell me you aren't, it's ridiculous enough how much I navel gaze) we are at the end of block three - or - halfway through this journey of Ironman Iowa (also known as IMBDSM, also known as IMCORN).  This training block has been pretty interesting, to say the least.  Well, if this sort of thing holds your attention.  If not, I'll ham it up with my usual ridiculous banter.  Either way, settle in for the ride! (pun intended)

Physical

Coming into Block 3, I was admittedly a little apprehensive.  Block 2 sucked.  Horribly.  As a one off, I would let it go, but if it held any pattern, I was going to need to rethink a few things about my goals and dedication to this Ironman.  

As someone wise (not me) once said, "If you don't like your circumstances, you can either change them, or your reaction to them" and that's how I treated this block.  Some I couldn't change, like family stuff, and some I really could - like my job (no, I didn't leave my job, but I'm certainly changing the way things operate within it), my social circle (focusing on those that challenge and bring out my best self, and not needlessly drain me), the way I approached training (positive and goal based and...a process...rather than pure failure or success with minutiae) and the company I kept while training (non dramatic, supportive friends).  

Small order, right?  Right.  I was down for this.  Since we focus on those last two for a review of a block, I'll just say that with regard to the first couple (family, work) that although there were a few challenges in the first 3 weeks of the block (the actual build) I did a pretty decent job of compartmentalizing outside stressors and not bringing them into my training. However, with regard to the last two - the positive, global approach to training and the company - this block completely kicked ass.

We can focus on the goal based training for the physical recap - I reminded myself that the goal of Ironman is consistent, steady pace.  And that speedwork on the bike and run were important, but the building blocks were a steady, sustainable pace. This worked out pretty well - while my speed still needs some work in block 4, I'm improving at Vo2 max portion of the bike with my new FTP, which is encouraging, as the bike is my biggest "growth" area.  I admittedly slacked on running speed work this block - for week one, I tabled it for a Bay run (which one could argue was a tempo 16 miler, with seven miles at a sub 8 pace) and for week three, tabled it for my five mile race (which did NOT work - see race report). Live and learn, right? Either way, we have some goals for block 4, which include sticking to a speed work plan - its a weakness, and while it shouldn't impact my Ironman much, it will serve to help the portions of the course where I need to put more effort out (hills) and also help me out for a few shorter races I plan to do pre Ironman as a dry run.  

I will say that this block was a real success for the tempo work and the long sustained work.  I got up to a 4 hour 15 minute ride, and a 16 mile run.  Success.  This does well for the overall "time in the saddle and on my feet" goal - I'm really pleased with my bike so far, and one outdoor ride in the glorious sunshine of a fools spring gave me even more confidence!  While it was windy and a bit cold, my fit seems to be on, I felt super comfortable in the saddle, and if not for parenting duties and the fact that I couldn't...feel my feet, I would have stayed out for hours.  Can't wait for more outdoor riding weather!

The tempo and long stuff for the run was also a huge success, which I'll attribute to a few things - first, a little bit of flexibility on my runs - looking at the mileage and working with the weather and my schedule to get them accomplished, and second, the company I kept. Which leads us to the mental portion of our recap...

Mental

 As many of you know, I love training solo - I did it for fifteen years - but the addition of buddy runs and rides started in 2019 really have upped my game, both in terms of mixing friendship and sport, as well as athletic gains.  This block was FULL of reminders of why I love this sport - I did three long runs with friends - one bay run with my throwback crew (there is nothing like swapping tri-romance drama at 7:30am with a bunch of dudes I've known for fifteen years), one city run with a new tri buddy, Hugo, and one step back run with Blair, a freakin fastie that kept me entertained and going way faster than I should have (famous last words!).  I did some easy runs with Gary, Matt, and Laura, and have a new crew to do long runs with in block 4 that feature sub 3 hour marathoners, curse words, dumpster fire jokes, and beer.  Life is good.  This not only upped my physical game, but also made the training enjoyable - when you spend 15 hours a week training and have a full time job, family and kids - there often isn't as much time as you would like for friendships.  The no filter, long run, sweaty, I'm gonna tell you everything about my life runs are the BEST.  And they were well worth the tweaking to my "plan" and made the block a real success around tempo and long runs.  

I also took the block to focus on the workout at hand, rather than using it as an escape - which was huge.  Usually I channel anger and frustration at workouts, which works sometimes, but also can lead to doing the easy stuff much too fast and burnout on the fast stuff.  Luckily, I got thrown no "sad life" curveballs until the last day of my build - I don't train well when I'm sad, and that left my recovery week for sad training, which is perfect (um, solely for training perspective).  My slow runs rocked out for most of recovery while I jammed out to sad songs - while this is tongue in cheek for life, in a vacuum for training, I nailed recovery, so there's that - we are POSTIVE focused, people!

Emotional

Guys, I'm ready to rock this Ironman.  I feel absolutely spectacular about my whole block and recovered well - and am READY to go.  This upcoming block we will focus on a few things - speedwork, Vo2 max work, and lengthening the run and ride (hopefully outside!)  I'm continuing to monitor my boyfriend Lionel Sanders via Facebook and YouTube (I even earned a stalker top fan badge on Facebook!) and subscribe fully to his 30-40 rule - that the training is not just one or two good workouts, but the ability to string 30-40 consistent workouts together.

I'm monitoring and studying the course.  Bike is up on Rouvy and we will ride it.  I'm connecting with friends that share my passion and dreams and talking to them - whether its fan girling picking the brain of my new superhuman former pro friend about his training, running with my IMCORN buddy, or talking bike components with the husband - its all about the dream.  This block is about what's important right now - the key life stuff, like family and friends - and- Ironman.  I can feel it.  I can taste it.  June 12- eyes on the prize.  

One of my new jam songs that I randomly found while listening to Youtube is called Remember the Name.  Is my new go to "Let's get it done" song, and I'm loving the lyrics of the chorus (it's an excellent run song- check it out!)

This is ten percent luck
Twenty percent skill
Fifteen percent concentrated power of will
Five percent pleasure
Fifty percent pain

and A HUNDRED percent reason to Remember the Name.

The name - IRONMAN.  Let's get it DONE!