Coach Iron Pete - Men's Success for Tough Times

Second Mesocycle is from January 10 to February 6 This 4 week period concentrates on holding my running to about 45 miles per week. I hope to break 50 miles on the third week, then recover on the 4th week with lower mileage. This should help set myself up with a nice strong base for the rigorous build phases that come after this 4 week period is over. The bike and swim, support disciplines at this time, will remain about the same weekly mileage (4000-5000m of swimming, and 50-60 miles of cycling per week). Weight training is still 2 days per week, with all 4 weeks in its strengthening phase. In summary, here is the portion of the training framework I'll be concentrating on...the swim is in meters, the bike and run are in miles.

This first 4 week period, or mesocycle, was designed to "get back into the routine" of training again. Did I achieve this goal? Yes I did. There were some hiccups along the way, with a big one happening when that epic snowstorm hit right after Christmas, but the hours of shoveling I did *was* a workout in itself, and, although it cannot be officially posted in my training journal, does have to be mentioned. And, although I did not finish the ultra, I can take to account that I did finish 21 miles on a very slippery, snowy, and rough-footed course in 20 degree weather. I have always been vunerable when the thermometer dips below 30 degrees, so I feel that I am really toughening up here. I am sure that if I'm met with the same conditions in the future, I can definitely tackle it better. I have found good rhythm to my daily routine and hope to continue it to the next 4 week period.

M Tu W Th F Sa Su Total Swim Off 2000m Off Off 2000m Off 1000m 5000m Bike 15mi. Off 15mi 10mi 10mi Off Off 50mi Run 4mi. Off 5mi 4mi Off 21mi 6mi 40mi AM Workouts: 1000 meter swim and 6 Mile run on the treadmill No stats on the swim, 1:03:00 on the 6 mile run. Both training was done very easy, all designed to loosen up a pair of tight legs from the run yesterday. And with that, I finish the 4 week training period and start the next tomorrow (January 10).

M Tu W Th F Sa Su Total Swim Off 2000m Off Off 2000m Off - 4000m Bike 15mi. Off 15mi 10mi 10mi Off Off 50mi Run 4mi. Off 5mi 4mi Off 21mi - 34mi RACE: WATCHUNG WINTER ULTRA Result: Did not finish (finished 2 of 3 laps for 21 miles) Conditions: Hazardous ice rutted trails covered with newer snow. Weather: Cloudy sunless day with temps ranging from 18 to 26 degrees. Little wind. Time: 5 hours 15 minutes. Pace was 15 min/mile. I had to make the decision to stop after 2 laps and is never easy to do so. These were easily the toughest conditions I've ever been on, although I have a feeling that this is the norm in the ultra world and that these conditions are tame considering where other ultras are held. That's OK though. Training in tough conditions will help me toughen up, right? Who knows, maybe I'll be out there one year at the Arrowhead 135 in northern Minnesota with temps as cold as 10 degrees below zero because of this race, right? Still, the positives I can take from thi...

M Tu W Th F Sa Su Total Swim Off 2000m Off Off 2000m - - 4000m Bike 15mi. Off 15mi 10mi 10mi Off Off 50mi Run 4mi. Off 5mi 4mi Off - - 13mi PM Workout: 10 mile bike opn Computrainer Course: Apple Duathlon (miles 0-10) Time: 32:02 Speed: 18.7 MPH Avg. Watts: 180 This workout was a final tuneup before the Watchung Ultra 50k tomorrow. With this, I have finished my cycling for this week. The ultra tomorrow would be a good first tune-up to the 100 milers later this year. If I do well here, it would be a good sign that I am on track right now just 4 weeks into my training. Wish me luck.

M Tu W Th F Sa Su Total Swim Off 2000m Off Off 2000m - - 4000m Bike 15mi. Off 15mi 10mi - - - 40mi Run 4mi. Off 5mi 4mi Off - - 13mi AM Workout: 2000 meters of swimming, including 5x200m free with fins with 30 seconds rest in between reps. 200m times: 2:43, 2:46, 2:46, 2:45, and 2:44. Rest of workout was 800 meter warmup and 200 meter cooldown. As for weight training, even though it's a day before the ultra, the training was normal and pulled no punches. Even though 50k is a lot of mileage I cannot keep my eye off the big prizes, Massanutten and Leadville. If that means I go a bit slower on tomorrow's 50k, so be it.

M Tu W Th F Sa Su Total Swim Off 2000m Off Off - - - 2000m Bike 15mi. Off 15mi 10mi - - - 40mi Run 4mi. Off 5mi 4mi - - - 13mi Thursday PM, Bike on Computrainer Course: Ironman New Zealand (Miles 0-10) Time: 34:18 Speed: 17.5 MPH Avg Watts: 180 A very short session on the bike today. From here on in, all sessions are short until the 50k run on Saturday. That will be an extremely long session. :-)

M Tu W Th F Sa Su Total Swim Off 2000m Off Off - - - 2000m Bike 15mi. Off 15mi - - - - 30mi Run 4mi. Off 5mi 4mi - - - 13mi AM Workout this morning was a 4 mile run on Richmond Ave. toward the Staten Island Mall. Course is flat. Time: 37:43 Pace: 9:26 min/mile Try to keep it real easy since this is my last run before the Watchung 50k Ultra. Weather conditions for ultra...tomorrow is predicted 1-3 inches of snow, which shouldn't affect my race. Praying it stays that way.

M Tu W Th F Sa Su Total Swim Off 2000m Off - - - - 2000m Bike 15mi. Off 15mi - - - - 30mi Run 4mi. Off 5mi - - - - 13mi 15 miles of cycling on the Computrainer Course: Ironman Canada, Miles 0-15 Time: 55:34 MPH: 16.2 Avg Watts: 180 The beginning of the course has some very noticeable hills. Otherwise, this was a pretty nice workout. I have 20 miles of cycling to go this week, all easy due to the upcoming ultra.

M Tu W Th F Sa Su Total Swim Off 2000m Off - - - - 2000m Bike 15mi. Off - - - - - 15mi Run 4mi. Off 5mi. - - - - 9mi I'll be updating this on a daily basis, starting today. I aim for transparency for my training and hope that this format works for me and for the people I coach. This morning's workout is 5 miles along the moderately hilly course of College Ave. Total time was 46:22. Felt a little stiff today, but was extremely better than Monday's 4 miler, when I had stomach problems. The 50k ultra for this weekend is on! There might be an issue with weather, but it seems a potential snowstorm might go south of us, which is fine by me. I'll be going extremely easy for this ultra, being nowhere the shape I was last summer. Not yet anyway.