Monday, September 1, 2008

Hawaii Ironman World Championships 2008: The 1st Kona Update

Leading up to this year's 2008 Kona event, I'd like to post my training as an attempt to keep myself honest and give you, the reader, a bit of an inside glimpse at my personal training regimen.

This trip to Poland (see previous post, written in a vodka-fogged state, but thoroughly spell checked) was my "last hurrah" before jumping into my Kona training hardcore. As is the bane of many an Ironman triathlete, I am somewhat concerned about one injury that crept up during Ironman Canada on August 25 - a hamstring strain.

The strain related inflammation has subsided, but it has now been eight days since the race, and I cannot climb stairs without a sharp stabbing pain in the left lateral knee (close to IT band attachment), cannot run for more than two minutes, and cannot ride a bike without the same sharp stabbing pain. I still have 2 days before arriving back into the States to begin my training for Hawaii, so I'm keeping my fingers crossed, icing, stretching, and staying off my feet. I will also visit the doctor when I get home.

Based on anticipating another week before the leg is ready for heavy bike volume, and the fact that I am already signed up for a couple more races before the big day, here is the tentative plan for Hawaii:

Week of August 31 (return from Poland on Sep 3):
Run (Thu/Fri): Light 20-30 minute aqua jogging or outdoor jogging, depending on knee status.
Bike(Thu/Fri): Very light 30 minute spin session. 4-5x 90s accelerations on Friday's workout to test knee.
Swim (Thu): 500m warm-up, 10x100 on the 1:45
Swim (Fri): 500m warm-up, 20x50 on the :45-50
Race (Sat): Palouse Sprint Triathlon
Endurance (Sun): 75lap endurance ladder or 1 hour open water swim, 2 hour light ride depending on knee, 90 minute run

Week of Sep 7
Run: 3-4 45-60 minute runs (depending on whether cycling is possible yet): at least 1 mile-repeat workout, 1 hill repeat workout, and one 90-120 minute run "off the bike" on the weekend if not racing Black Diamond Half Ironman.
Bike: Dependent on knee. Need to do 6-12 minute long tempo hill repeats to prep for Kona, likely on backside of Argonne (total, 75-90 minute workout). Will also be doing higher intensity VO2 max workout indoors (1-4 minute intense intervals, 60 minute workout) with humidifier/heat fan. If knee is good, will try to ride 3-4 hours on the weekend.
Swim (45-60 minutes each): 1: 400-800m interval sets; 2: 100m sprint repeat/skills workout; 3) 60 minute endurance or pool open water swim
Race: May race Black Diamond Half Ironman in Seattle. Won this race last year and have free entry. Will probably skip all other workouts this weekend if I race it.

Week of Sep 13: Taper week for National Age Group Championships - sorry, can't share all my secrets. Will train a total of 7-8 hours.

Week of Sep 20 (high volume week):
Run: Will do long run *early* in this week, as soon as legs are recovered from Age Groups. Long run will be 20-22 miles, probably at hottest time of day. Other runs this will be lighter, to maximize recovery. Weekend some speedwork/hill repeats. 4 runs total this week 45-60 minutes long, other than long workout.
Bike: Continued VO2/hill tempo work. Will ride every day this week for 45-75 minutes.
Swim (1 hour each): 1: 300-600m intervals; 2: 100m sprint repeat/skills workout; 3) tempo endurance swim (1000-1500m intervals); 4: open water endurance workout

Week of Sep 26:
Begin Hawaii Taper (late taper, but my fault for racing Age Group Championships). Plane leaves on Oct 4th. 3 hour indoor Computrainer bike ride with full heat and humidity on Oct 3rd. Total training volume for this week 10-12 hours.

Week of Oct 4: Hawaii Taper in Kona. Total workout volume with be 4-5 hours.

If the hammy heals, this should be a good race. Typically, I would try for a couple more volume weeks and a 3-4 week taper, but time is finite!


Spokane Al said...

Good luck buddy. I hope things come together for you so you can rock at Kona and your other races as well.

I will be looking forward to reading your stuff on your progress.

M-Dot said...


So I don't have a hammie problem but, for your knee maybe yo could go down to the great guys at U-District and have them use ultrasound and the gameready pack on your knee.
That's what it took for my it/knee problem to heal. Just once a week but, cause where your office is and it's so convenient maybe that could help and you'd find yourself on the fast track to Kona?

Good luck have fun see ya soon. Hope the wedding went well.