Thoughts on Recovery and July in Numbers

With Rev3 Cedar Point around the corner, I can't help but make comparisons between how I feel right now with just over 5 weeks (eek!) until race day and how I felt leading up to Ironman Florida last Fall.

Overall, I feel strong and I am happy with my training and progress. My volume is down slightly as compared to IMFL training, but my intensity is slightly up. I have to remind myself that it is quality and not quantity alone that matters. I am also doing something I did not do enough of leading up to IMFL - recovery! Coach Carole has been having me do some bigger weekends recently, which means my weeks have been lighter, with a focus on 1) recovery, 2) form and 3) intensity. I think that having adequate recovery makes my workouts later in the week better (big surprise there!) and overall, I am not quite as tired all of the time like I was training for IMFL.

I am also slightly less neurotic as I approach IM #2. I actually had to look up how many weeks are left until race day. I could have told you how many weeks, days and hours were remaining until IMFL at any given moment. It is nice to be in a calmer place now.

July in Numbers
Swim: 23,150 yards in 8:55
Bike: 608.28 miles in 34:57
Run: 111.45 miles in 17:02
Other: 0:15
Total Time: 61:09

Goal Tracking

I forgot to report my progress on my goals last month - likely because at this point, I am really only working towards one of them (Cedar Point). I referenced in my January 1st post on my 2010 goals that in previous years I have focused on just one goal per year and that approach has been successful for me. I think that in 2011 I will go back to that approach. Even though my 2010 goals are smaller and seemed more manageable, there are just too many goals on which to focus!

1. Bible/Church -- I was unsuccessful in my attempt to read the Bible cover to cover in 2010, but I have been dutiful in going to church on a regular basis. I have only missed two days this year (by comparison, I think I went to church 3 times in all of 2009!).

2. Photography -- I invested in a new lens earlier this year and it has been fun to play with, but I haven't worked out all of the kinks yet. I am looking forward to doing Andrew's 6 year old portraits soon as it will give me more time to play with the lens and work on photography.

3. Foam Roller / Stretching -- I do this as needed only now. I need to spend some more time on the foam roller right now.

4. Nutrition -- I have successfully been focusing on recovery nutrition and can see a difference in how I feel post workout and how quickly I bounce back.

5. Strength training -- I would love to do p90x, but I just can't train for endurance events and also focus on strength training. This is something I want to think about during the "off" season.

6. Swim Technique -- My threshold pace has gotten slightly faster, but I still feel like there is a lot more improvement available here. I really think I need a video analysis so I can see what I look like versus what I see others doing.

7. Fun Goals
- Sprint -- post IM, maybe?
- PR HIM -- Did it!
- Cedar Point -- 5 weeks to go!
- Ultra -- This Fall or defer to 2011

Have a a great training month!