One week down, 17 to go....

We will say today is the end of week 1 (of the final 18 weeks before Ironman Canada.

This week was very eventful. We made the decision to add another marathon into our training program. So, on May 16th, we will be running the Capital City Marathon in Olympia. We figured that we need some longer training runs. Mentally, it will help to have done multiple runs of 26.2 miles before Ironman.

Here's what the week entailed:

Sunday - 6 mile run/35 mile bike/1 mile run

Monday - upper body weights/abs

Tuesday - 70 minute cycling class

Wednesday - 45 min swim (2000 meters)/legs & abs/60 minute spin class

Thursday - 4.5 mile run

Friday - Upper body weights/abs

Saturday will be a rest day and then back at it on Sunday.

Totals:

Swim: 45 min

Bike: 4.5 hours

Run: 1 hr 45 min

Weights: 3 hours

Total: 10 hours

We have had a lot going on this week and I have been feeling tired and sore in the mornings, but once I get to the gym or out on the run, I feel good. I am excited for our training volume to increase. I remember last year, training for the half Ironman, I had a few weeks where I was just wiped out. I would lay my head on my desk at work during the day. After I got past those few weeks, I wasn't so exhausted. Can't wait to get to that place in our training again....the not so exhausted part!!!

This next week I will focus on positive thoughts, quality workouts, recovery and peace of mind. Its time to really kick up my mental game. I need to spend some time visualizing. Never underestimate the importance of your mind!

Rest and Recovery

Trevor and I completed the Whidbey Island Marathon on April 11th. We are registered for the Newport Marathon on June 5th and just signed up for the Capital City Marathon on May 16th. I started to get a little bit of a panicked feeling about "overtraining". In training for any event there is a fine line between enough training and too much training. We are walking that line.

I expressed my concern to our friend Doug. Doug is also training for Ironman Cananda and is doing all these marathons with us. He told me that he thought with the right rest and recovery, we would be fine. Well, I can tell you, rest and recovery have been few and far between for us! I took these words to heart and last night had a 90 minute sports massage.

You may be thinking, "massage....how relaxing". Well, it wasn't. The massages that happen during training are for function, not enjoyment. The idea is to work out any knots or trouble spots in the muscles, to lengthen them, stretch them and let them heal more quickly. I have a great therapist at Massage Envy in Vancouver. I use either Ryan or Jessica and they are good at what they do. I know that I will need to utilize them more over the next few months. We don't have much time for recovery, every day counts.

In the next four months we will do two full marathons, a half Ironman and the full Ironman. Any amount of rest and recovery I can get must be seized!! I have added some new supplements to my routine to help with this.

Here is what I take on a regular training basis:

Protein - in smoothies and as pre/post workout - to keep my muscles strong

Multivitamin - insurance for my body, can't get all these nutrients from food.

Essential Fats - Omega 3/6/9 to regulate hormones and immune function

Glutamine - cell and muscle recovery, immune function

Max ACM - carbohydrate fuel for workouts

Full Blown Extreme - pre workout - better, harder workout - energy

Max Nitro EXT - pre workout - delays onset of muscle fatigue, enhanced recovery

Max Extinguisher - enhanced endurance

Joint Relief - Joint support

Vitamin D - immune function, hormone support

I give credit to my diet and supplementation for getting me to this point in my fitness. Years ago, I would never have been able to train the way I do now, much less train the way I do now and handle all the other stressors in our lives. I don't get sick, I feel good most of the time, I sleep well. These things help.

Here is what I have added to my regular routine to help bridge the distance between where I am now and where I need to be in August for Ironman.

Nitro Pills - dialates blood vessels to allow more nutrients to be absorbed, this also helps recovery.

Glutamatrix - this is a multi-source glutamine with some carbohydrates in it to drive the glutamine into the muscles. This causes total saturation and again allows better recovery.

Creatine - This increases strength, stamina and recovery. I used this last year during training for the Half Ironman and loved the results. I felt strong and lean.

ZMA - zinc and magnesium to help with muscle recovery and hormone levels.

This may sound like a lot. But think about the investment in time and energy towards this goal. To me, it makes no sense to put in all that effort and not get the maximum results, not feel the BEST I can feel. The Ironman isn't just a one day event, it is at least six months in the making. It is 15 - 20 hours per week of training. Everything else we do needs to support that training. I need to spend as much time building up my body as I do tearing it down. These things will help.

I have used many different products over the last few years, some work for me, some don't. I have a very sensitive system and I need to be careful what I add to my routine. The things listed above are the ones that work for me. They may not work for everyone.

So between the training, the supplementation and the massage/recovery, I think I am right on track. Next big training benchmark is the marathon on May 16th. 26.2 miles....its just a training run....right?!

The road to Ironman

Trevor and I have been registered for Ironman Canada since August 29, 2009. We have 18 weeks of training left until August 29th, 2010 arrives. While the end of August seems far away, you know how fast time goes...it will be here before we know it. Please follow our journey along the road to Ironman. I will post weekly updates and share our training, nutrition, thoughts and feelings.

Our journey started about two years ago when we made the transition from runners to triathletes. We had always wanted to do triathlons, but we had one small obstacle...I couldn't swim. For several years, this had been our excuse. I finally decided to face my fear, took a swim lesson and Trevor came along for the ride!! And what a ride it has been! We completed our first sprint distance triathlon in August of 2008 (six weeks after my first and only swim lesson). Sprint distance is a 1/2 mile swim, 12 mile bike, 3.1 mile run. In 2009 we decided to tackle the Half Ironman distance. We completed the Lake Stevens 70.3 Half Ironman on August 16, 2010. Half Ironman distance is a 1.2 mile swim, 56 mile bike, 13.1 mile run. It took me 7 hours, Trevor did it in six and a half.

Immediatley after Lake Stevens, we felt that a full Ironman was just too much. Two weeks later we had signed up for Ironman Canada. The truth is this...there is nothing like the feeling of completing something you never thought or imagined you could do. Once you do that - you want more of that feeling.

We ran the Portland Marathon in October. I finished. Trevor broke his foot at mile 6, that was his finish. For the first time, we trained through the winter for a spring marathon. On April 11th, we completed the Whidbey Island Marathon. We have been swimming and biking to maintain our fitness in those disciplines....now it is time to BUILD our fitness in those disciplines...

This is really where it all gets interesting. The next 18 weeks will take us far beyond any level of fitness we have ever attained. It will include another marathon, a half Ironman and then the full Ironman. There will be weeks where our training load is over 18 hours. We will need to fuel more efficiently than ever before, rest and recover better than ever before and become more mentally strong than ever before.

It is exciting to think of what these next months will bring. It is scary to think of what these next months will bring. Once you do the thing you thought impossible, what excuse do you have for everything else? We'll let you know when we get there. Come along with us. You might think we are crazy. Then again, you might find a little crazy in yourself. If you do - we can help you find an outlet!

Ironman distance is 2.4 mile swim, 112 mile bike, 26.2 mile - doesn't that sound FUN?!

Max Muscle Vancouver PARADE RUN/WALK - May 15th

Registration is now open for the Max Muscle Vancouver Parade Run/Walk! This event will be held on Saturday, May15th - start time is 10 am. The Hazel Dell Parade of Bands starts at 10:30 - the Parade Run/Walk will follow the same route as the parade. Last year, there were 30,000 spectators for this parade! That means there will be tens of thousands of people lining the parade route....the same route that you will be running or walking!! This is a 2.5 mile course

This event is sure to become a community favorite. The finisher's medallion will match the parade's theme each year. This year, the theme is "A Pirate's Treasure", the finisher's medallion will be a skull and crossbones with the event name and date around it. These will become collectors items!

Each participant will get a cotton tshirt, finisher's medallion, goodie bags and treats at the finish line.

After the run/walk, stick around and watch the parade. Did you know that the Hazel Dell Parade of Bands is the 3rd largest parade in the state of Washington? Little Ol' Hazel Dell!!

To register - come into either Max Muscle Sports Nutrition store in Vancouver or register at:
http://www.active.com/running/vancouver-wa/max-muscle-vancouver-parade-runwalk-2010
See you on the 15th!! Can't wait!