Long Term Goals

I’ve spent a fair bit of time thinking about where things are headed in 2011 and beyond with the fitness game, I’m currently under the assumption that I continue playing it. I still love it, and I’ve enjoyed making a progression through things, but Ironman was a bit of a destination and so future things needed to be sketched from scratch.

I was having all sorts of scenarios play out in my head about this and that and it was hard to sort anything out. Then I decided I needed to sit back and write down a few goals. The Ironman had been on the horizon for a long time before I got really serious about it, it was a multi-season goal, and now it’s multi-season goals that once again are making up the majority of the thoughts rolling around inside my head.

This entry is in two parts: Long Term Goals and a sequel outlining my Specific Athletic Goals for 2011.

Long term:

  • Reclaim balance in my life with sport. I have been trying too hard and it is mentally exhausting. I spent a year with the mental attitude of “pull out all the stops” and I can’t handle doing that anymore. I can create as many good habits as I need to and I can drop all the bad habits that I need to but I can’t live with the attitude that I need to do things that I don’t want to do. The backlash from this is unhealthy. This is also making too many things a point of stress in my life. If I’m going to train like this again I need to make the training stress the only source of stress in my life, because I can’t let myself re-do that period of time, it wasn’t healthy.
  • I need to reclaim a rest day each week with NO training. No easy training days and pretending that they’re rest except for during specific prep for the season’s A race between 8 & 3 weeks out. I’m undecided if this rule applies to a consistent block of running or not. I would like to think that it does apply. If I’m doing a MAF development challenge then I need to plan to double up once a week. I executed my first aerobic development challenge with 6 days a week of running, it found me more than 6 minutes of half marathon PR. The seventh day of training is the less value than the seventh set of workouts. If I need the seventh day worth of workouts then I can fit them into 6 days. In my mind this is quite clearly and if.
  • Make it to Kona
    • 1 hour swim (1:25/100yds)
    • 4:50 bike. (23.2 mph or 37.3 kph) – I think this is approximately 54 minute 40km TT shape i.e. FTP yields 44.4kph in fair conditions.
      • Analytical Cycling says that this is an FTP of approximately 334Watts.
      • I have absolutely no idea where I’m at.
    • 3:15 – 3:20 run (4:45/km or 7:40/mile)
    • transitions
    • contingency time

What it takes? The first two long-term goals are going to require dedication and aren’t always going to be easy, but they’re probably more important than #3. The breakdown of Part 3 goes as follows – to get the Kona slot I think I need to:

  • Treat Ironman as a race with finite duration rather than infinite duration. Unlimited endurance is unnecessary and seeking it drained me too much. Not being tired at the end of Ironman but only being sore is not the fastest way to do this sport.
  • Get my MAF run pace down to 3:50-3:52/km. This will come with consistency, but it might not come within a year. My best recorded MAF test result was at 4:02 this summer, it was a single data-point though and I think I really only achieved a MAF pace of 4:05-4:07.
  • Run a significantly faster marathon than I need to run for Ironman. Goal = 7 min miles = 3h4min
  • Get my threshold swim speed down to 1:22/100yds (10 seconds faster than what I can do now)
  • I am probably good enough to ride this fast if I decided that this was how fast I needed to ride. I could do it, but with not much confidence that I’d be running my best afterward.
  • I need to adopt a bit more of a balanced cycling program so I can strategically race the bike leg. This means I need to improve the short duration end of the power-curve. This is not to be done at the expense of totally giving up the favorable fat burning bias I’ve developed so successfully in 2010.
  • I now want to use a power meter.

In all honesty I don’t think I’ll be ready to race at this level next year. I can get there in the long term but I’m not yet ready to do it next year. Making this realization answered my questions regarding racing Ironman Cozumel in 2011. That time line is too aggressive. I can’t ever be sure I’ll qualify the next time I try Ironman, but I don’t see that it’s worth making all of the sacrifices to try it until I at least think I have a chance. The time/effort/stress cost of it is too high to rush it.

Quarq cinquo FSA SL-K

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