In just 2 short weeks, i'll be getting ready for bed in lake placid NY. my bike will be racked already, my gear bags and transition bags will be packed. i'll be anxious and excited and nervous. i'll know i should go to sleep, but my body and mind will fight it.
even if i sleep, i will be having ironman dreams.
my training this time around has me prepared for a great race. i have really cut back on swimming of late. this is for no good reason. but my form is good, and i've done several long ope…
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Added by John Broderick on July 11, 2009 at 10:12pm —
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Had a fantastic training weekend up in Lake Placid. We went up on friday, and got in an hour swim in the afternoon. The underwater lines have been moved, set up now for rowing i think. swimming the loop felt long, and my time was longer than anticipated, so i'm not sure if it was truly just a 1.2 mile loop. but it's so nice swimming in that lake it really doesn't matter!
saturday we got out on the bikes. i did this same training weekend in 2007. that year, riding the course (112 miles) took me…
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Added by John Broderick on June 18, 2009 at 7:50am —
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I am truly enjoying this monday morning of REST. and i'm amazed that i'm not sore and not tired. but it is incredible what your body adapts to, how it gets used to the exercise. you really begin to see with ironman training that your body IS a machine, and that you are capable of things that you never thought possible.
this saturday, i left the house at 6:20am on the bike. rode to wyckoff for a steady/fast group ride around the tri course, got a good paceline with rob/tim/george going and that…
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Added by John Broderick on June 8, 2009 at 9:05am —
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I knew that time would go by quickly. But can it really be only 2 months till the race??
Trainings going very well, with the occasional hiccups that life throws in. Overall, I've made great progress in the last 7 months, and am doing much better that training 2 years ago.
I had a 6-8 week period of just lacking motivation to swim. i would miss a swim workout, or 2, every week, and usually had to cut whatever i was doing short because i got there late and had to get to work. But even with that,…
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Added by John Broderick on May 26, 2009 at 7:24am —
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So, after a long, cold, dark, dreary, drizzly, snowy, cold winter, i think we were all surprised just how hot it was this weekend! Too hot in fact. No time to adjust!! Warm weather is here!
Since November I've been steadily following the program, through ups and downs. Swimming laps. Running with a quick turnover. Single leg drills and high cadence cycling. Heart rate zones, strokes per length, warmups and cooldowns. Variable Gearing drills, Loco swims, strides, tempos, and LSD. (not the drug!)…
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Added by John Broderick on April 27, 2009 at 10:10am —
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i recently posted about my swim workouts, and how i can swim 100's in the 1:20's, so this is how i can "swim so fast".
i was never a competative swimmer. i did "learn to swim" as a kid, and swam and played around in the summers. In college i became a lifeguard, but never really did swim training.
when i got into tri's about 9 years ago, every season i would get in the pool a few times, say a month before the race season started, and just get used to swimming again. i never "trained" or did dri…
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Added by John Broderick on April 9, 2009 at 8:02am —
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The Last 2 weeks have been pretty good training (Weeks 19 and 20). without being too specific, i am back in the pool, but haven't really completed a whole workout in a while. not quite sure why... i just keep getting there late, or lose my motivation half-way through.
But my speed is definately there. Last time i swam, i did a warm up and then 5 100's, all at 1:19-1:20. then i did a cooldown, and swimming at a 1:26 pace felt like i was napping on the couch! anyway our pool is closed (wyckoff y)…
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Added by John Broderick on April 6, 2009 at 8:07am —
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I've had a rough 2 weeks. Trying to squeeze in as much as possible, while taking a 4 day trip to Denver, a trip to the dentist, a few trips for auto repairs, and it's STILL NOT WARM!!
Ran into a roadblock in the pool 2 weeks ago. Felt really sluggish on a workout, and my times suffered. That wasn't what i wanted to see, so i decided to take a week off from swimming.
Which quickly turned into 2 weeks.
so tomorrow will be my first swim workout in quite a while. and i'll have to take it easy in…
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Added by John Broderick on March 23, 2009 at 12:15am —
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Happy to be writing this AFTER my sunday long run. This week (#14 on the plan) has been a tough one!
Although i'm anxiously awaiting the arrival of spring, and above-freezing mornings... i was able to stay focused and consistent this week, which was surprisingly intense!! tuesdays bike ride (on the trainer) had a couple repeats up at 85%! i let out a wimper or two during those efforts trying to maintain the pace... amazing how time slows down at those effort levels! 8 minutes felt .... like....…
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Added by John Broderick on February 22, 2009 at 1:28pm —
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Wow... has it really been 10 weeks since the training officially started?
Things are going well. Swimming is very good... did 12 x 100 this week with all repeats at 1:21 to 1:26, which is faster than i ever got during training in 2007. So i'm way ahead of where i was, and on my way to a sub 1-hour swim i hope!
Training on the bike is getting monotonous. I'm sick of the basement!!! But i stuck with the plan, made every effort to get that damn HR up there, and FINALLY yesterday got outside for t…
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Added by John Broderick on January 25, 2009 at 4:36pm —
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This has been a very difficult week. Not only was is christmas, full of it's commitments, and huge meal after huge meal.... but i also had a healthy and vibrant uncle of mine pass away of an apparent heart attack on christmas eve morning. He had had no complaints leading up to the event, and passed away very suddenly and very unexpectedly.
He was 51.
Never into triathlon, or any racing at all, my uncle enjoyed to run. He had a few loops that he did, 4, 5, and 6 miles, several times a week. a f…
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Added by John Broderick on December 28, 2008 at 8:34pm —
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Happy to say that i am now done with the first month of training. It is my second time using this Ultra-plan, so i knew what to expect. Whenever asked what the training is like... "Consistency" is the word i always choose. It is consistently gradual, to slowly build your body up to be able to handle a day of Ironman.
Month one was very stable. similar workouts, similar lengths, similar training hours. These last 2 weeks had a difference of 3 miles biking, and swimming and running were exactly t…
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Added by John Broderick on December 14, 2008 at 6:24pm —
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So this was my dilemma today. The thought of trying to run an hour on the treadmill made me nauseous. And slogging through the cold rain for an hour? I'm already shivering.
The rain won out. The deciding factor was the commuting time to and from the gym, getting everything ready, etc.... "Just throw on a jacket and go run... you'll be done in an hour!" Actually, this was the second time running in the rain in 2 weeks, and the first time (a light drizzle) was actually very enjoyable.
My big mis…
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Added by John Broderick on November 30, 2008 at 4:42pm —
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So unless i counted wrong (total possibility), "The Llerandi Plan" Ironman training starts on monday, Nov 17th, for the Lake Placid Ironman 2009.
My first ironman was lake placid 2007. I followed the training plan, and i watched my swimming improve immensely. that was probably where i made the greatest improvements.... i started in the pool swimming about 2:00/100, and finished doing 100-repeats in about 1:20. my ironman swim was great, 1:05, 413th place. It was the most enjoyable swim i've eve…
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Added by John Broderick on November 15, 2008 at 8:57am —
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