IRONMAN LOUISVILLE 2017 TRAINING
WEEK 15 – June 26 > July 2
Week 15 is OVER! And we are officially halfway through the 30 week training plan for Ironman Louisville 2017!
Although you can divide the calendar in half, it really isn’t halfway done in my mind. The first half of training contained the base and build phases of training, weeks of training that weren’t as intensive as what is ahead of me. For instance, the longest ride of the previous 15 weeks was Saturday’s four hour ride. The four and a half, five, five and a half, and six hour rides are yet to come. If you are dividing up the hours or miles of the training, you would probably see the halfway point being somewhere near Week 18, maybe? I dunno, I overthink this stuff too much. Anyway, there is much more training ahead in the next 15 weeks than there was in the previous 15 weeks. But it is comforting to know that we have hit the halfway point, even if there’s tons of work yet to come.
Training this week went well. I did everything but the Friday swim. I’m hoping to do more swimming while we are on vacation at our lake home this next week. I think I will benefit from more open water swimming than pool swimming anyway. I need to dial in pace while in the open water. I always seem to go too hard right at the start. Thankfully in my two previous Ironman swims I was was able to recognize that and dial it back until I found my groove.
My running is going okay. I find my pace to be a little slow, but it doesn’t concern me. I’m trying not to further damage the left hamstring, which is still pretty sore. Probably as a result of the two 5K races and the sprint triathlon in which I gunned it hard. I can’t turn that off. Time to start stretching more, something I have been neglecting lately.
The bike is also going pretty good. I’m easily holding a 16-18 mph average on my rides, depending on the effort the plan calls for. Shorter rides I tend to hammer more. Saturday’s four hour ride got me about a half mile shy of 70 miles, but I rode a few extra minutes to put me over the 70 mile mark. I ended up with a 17.3 mph average for that ride. I got a little dehydrated after, so I will need to focus on that as well. I had two full bottles of Gatorade and my fuelselage filled with water. I also stopped with a half hour to go and refilled a water bottle. Still wasn’t enough.
All in all, a good ending to the first 15 weeks.
2 Swims – 4200 yards this week / 43900 yards total
4 Bikes – 110 miles this week / 9143 miles total
7 Runs – 34 miles this week / 429 miles total