IRONMAN 70.3 ROCKFORD TRAINING – WEEK 5 WRAP-UP – APRIL 6, 2025
I rarely remember dreams upon waking up, and if I do, I generally can’t remember the particulars. But the other night I was dreaming about swimming. It really wasn’t anything of note, but there I was in the pool, swimming laps. I have a past history of being very straightforward about swimming – I hate it. I consider it something I am forced to do to get to the two things in this dumb sport that I like. Yes, I know that there are duathlons and other biking and running events that don’t even include swimming, but those events don’t have an announcer shouting ” CHRIS – YOU ARE AN IRONMAN!” So, therefore, I swim.
But what was my dream telling me? I haven’t even started swim training yet, as spring has just barely started, and I haven’t opened my pool yet. Was it subconsciously telling me that I need to get after it? I remember actually having a fun time in my dream while I was swimming. Is that a sign that maybe I can find a small amount of joy in swimming? Maybe the only way I can enjoy swimming is to dream that I enjoy swimming.
When I started training for my first Ironman in 2013, I can remember how much time I spent thinking about it. Ironman was the only thing on my mind when my head hit the pillow and the first thing on my mind when I woke up. Daydreaming is dreaming, too, right? I spent a lot of time daydreaming about Ironman, from how long it would take me to how to celebrate the finish. When I’m swimming, thinking about swimming is often on my mind because there’s nothing to distract you from it. I don’t have any fancy underwater music players or earphones. You just hear yourself moving through water and try not to think about how much of a drag swimming is. Well, at least for me, that is what I do.
But no matter how much I think I dislike swimming, there is satisfaction when getting it done. It’s hard to beat the feeling of crossing the finish line in a race, but getting out of the water has resulted in some of my best race-day photos. I’m seemingly just as happy to be done with the swim as I am with the race overall.
Looks like I kinda had fun finishing this swim.
It won’t be long, and I will be back in the pool, putting in laps and daydreaming about the next swim challenge that is coming up in June. Until then, I will keep dreaming that swimming is something to enjoy.
Week 5 Totals: Swims 0 – Bikes 3 rides/63.5 miles – Runs 3/18 miles
IRONMAN 70.3 ROCKFORD TRAINING – WEEK 4 WRAP-UP – MARCH 30, 2025
I was a little concerned about the weather for the weekend, so I thought I might have to shuffle things around again to make sure that I got the important weekend workouts done and not skip them. Sunday looked to be the worst of the weather, so I moved that long run to Friday and did two hours of easy run/walk through 10 miles. Friday was a good day to do it; a little windy, but otherwise, very comfortable.
That left Saturday for the bike as usual. My plan indicated that I was supposed to do two hours and fifteen minutes of riding. A day or two earlier, Jim, a local friend who admins our local bike “club,” posted on Facebook that he was planning a 3-hour gravel ride on Saturday. Three hours was a little more than the 2:15 ride I was supposed to do, but I figured it wouldn’t kill me. I replied that I’d be there and crossed my fingers for good weather.
I normally would have ridden to the normal meet-up location, but since the ride was going to be three hours, I didn’t want the extra 40 minutes of riding. I loaded my stuff into my truck and drove to meet Jim. As I backed out of the driveway, I could see sprinkles of rain on the windshield. It was raining consistently when I met up with Jim and another rider, Dave. I invited Jim into my truck, as he had ridden the half-mile to the school from his house, and we checked the radar. The rain let up enough to begin the ride, but since Jim’s house was on the way, we stopped for him to get some extra riding gear to handle the weather. I was starting to think that this ride was going to be a character builder – one that you don’t want to do, but if forced to do it, you would get it done.
As we began again, the rain had stopped, but what was on the road was spraying our legs, feet, and butts. But it wouldn’t be long before we would dry out from riding and enjoying a nice gravel ride through the Midewin National Tallgrass Prairie. We had no overall plan other than to get to Midewin and then wander through the park, exploring different abandoned roads and trails that none of us had explored before. Jim had realized that his front tire was going flat, and I just so happened to have brought along my new electronic pocket pump, which filled his tire quickly, and thanks to his tubeless tire setup, I think the tire probably had enough sealant in it to stop the leak.
Upon riding through Midewin for a while, we arrived at a newly re-opened trail that had been closed for the past couple of seasons. Jim suggested that we ride over Route 53 and then loop back. I looked at my watch, and it showed 1 hour and 50 minutes of riding. The Gilligan’s Island theme song popped into my head – “A three hour tour, a three hour tour.” If we kept riding further out, this was going to turn into a much longer than a three-hour ride. It was a good thing that I had a stash of extra gels in my bike top tube bag.
Of course, the first bridge we got to said “CLOSED DANGER” or something like that. We crossed it anyway. Building character. The next little bridge we came to was also apparently closed, as it had mounds of crushed limestone piled in front of it. The ground next to it looked wet but possibly passable, so we dismounted and walked through the wet stuff, just barely sensing some water seeping into our shoes. More character building. We rode a little further and came to another bridge that was impassable due to a creek, and we just weren’t ready for that type of character building, so we decided to turn back. Upon getting to the swampy bridge that we had previously just passed, I said screw it and rode my bike through it. It might not have been the most sound idea I have had, but I must have picked the correct gearing to get through it without sinking. We gathered again, and up ahead of us was a single rider stopped, looking at the ground. She was looking at a snake she had narrowly missed and then said hello. After a brief introduction, Kristen said that she was from South Carolina and had recently relocated to the Chicago area and was exploring the preserve. She was headed for the direction we had just turned back from, and she decided to join us as we found an alternate route. Kristen wasn’t any new rider; she shot ahead with us three older guys trying to keep up. She wanted to see the bison, so we headed that way, and we weren’t disappointed. The bison were out grazing in the prairie, and Kristen found them to be worth the trip to the area.
Photo credit to Kristen via Facebook
Kristen decided to visit the park’s visitor center, and we parted ways, deciding to head back to our cars. We got a little turned around, riding a little bit out or our way again (more character building), then finally into the town of Manhattan. We decided to pick up some fuel, but the little eatery that Jim wanted to stop at was now closed. A trip a little bit down the road found us parking our bikes in front of a Dunkin’ Donuts and heading in for a brief refueling. Then it started to sprinkle.
The sprinkling led to consistent rain, and it wasn’t looking good. We opted to ride a busier road as it was a more direct route, but other than the driving rain, we had no further issues.
I had mentioned this character-building ride several times to Jim as we kept making dumb decisions, and each time he said he didn’t need any character building, as he was already a “character.” Aren’t we all?
But the ride did provide a couple of insights for me. If I need to ride in weather conditions that I would normally avoid, I can do it. And, after logging nearly 56 miles, I don’t have to worry about covering that distance in my upcoming race. Twelve more weeks of character-building to go.
Week 4 Totals: Swims 0 – Bikes 3 rides/84.5 miles – Runs 4/23 miles
IRONMAN 70.3 ROCKFORD TRAINING – WEEK 3 WRAP-UP – MARCH 23, 2025
As I headed out the door to wrap up the week with an 8-mile run, I had a couple things on my mind. First, don’t overdo this run. Find a nice, easy pace and settle in for the duration. And second, get this run done before it starts raining!
I found that the comfortable pace I started out with was good, right in the zone of not overdoing anything. But as hustled across the street with the green light, my pace quickened, and the next thing I knew I was running at my usual running pace. Once I was a mile into the run, and also into the hills, I realized that this was not the original plan, I reigned myself back in and got back into a more casual pace.
If you are a runner, you probably have a pace that you run, one that your body just falls into and feels natural. Most people walk at the same pace every time or talk at the same rate as well. Running is no different. Although I am saying pace, what I really mean is cadence. When my buddies and I were training for our first Ironman in 2013, we were wrapping up a long bike with a short run together, and one of them commented that I took a lot of steps. I quickly replied, “Yes, 180 steps per minute.” That I knew how many steps I took per minute was a surprise to him, but unknowingly I had settled into my usual cadence. I was a little faster of a runner than they were at the time, and I had shortened my stride to run with them, but that same cadence or leg turnover remained the same. I had settled into that cadence.
As I wrap up Week 3 of training, I have also found myself settling into the routine of training for a 70.3. That feeling of being in the right zone is where I need to be right now.
Week 3 Totals: Swims 0 – Bikes 3 rides/53.5 miles – Runs 6/26 miles
IRONMAN 70.3 ROCKFORD TRAINING – WEEK 2 WRAP-UP – MARCH 16, 2025
This week was a little turned around for me. The weather was cool some days, then it shot up to the mid 70s and turned windy. Plus, I had to testify in a big local case that ate up my Thursday sitting around waiting to “speak the truth,” as a former coworker used to call testifying in court. I hadn’t testified in a criminal case in probably 15 years, and that one was a huge case. I admit I had a little bit of nerves, as well as just not having the best start to my week in general. So, following the plan meant making some adjustments this week.
My tri bike hasn’t been ridden with any regularity since I raced my last Ironman race in Chattanooga in 2021. Occasionally I would get it down, pump up the tires and take a short spin on it, but it really has just been literally hanging around in the garage from the ceiling. I have been mostly riding my gravel bike, which gives me the option of riding more than just paved trails and roads. It is a comfortable ride and has been pretty dependable. Since signing up for the Rockford 70.3, I knew that the tri bike would be the better choice for the race.
Some people give their bike a name, like “Leroy,” or “Black Beauty,” but I have always referred to my tri bike as my “Pile of Money.” Not very catchy, I must admit, but it is true – tri bikes are stupidly expensive. I lifted it off the hooks where it hangs from the garage ceiling, gave it a good mechanical going over, pumped some air in the tires, and waited for an optimal day to ride it. Since Saturday is my typical long ride day in my plan, the weather looked to be better on Friday to do the ride. It was a warm day, but the winds were straight out of the south, maybe a little southwest, but I figured that once I got to the east/west trail, I wouldn’t need to worry about the wind.
I fired up all my gizmos, put my water bottle in the cage, and threw my leg over the seat to head out. Wow. I have forgotten how uncomfortable tri bikes are. I can’t believe that I have ridden this thing through 5 Ironman races and thousands of training miles. My butt had immediate memory recall. That seat is nowhere near as comfortable as the one on my gravel bike. The gravel bike isn’t as nimble but the tri bike reacts to me doing the smallest little movement. It took a little time to get used to that feeling again. I also couldn’t believe how much faster I felt like I was riding.
Then I hit the cross winds. Riding my tri bike with aero wheels is a little like carrying a piece of plywood on a windy day. But that got sorted out pretty quickly.
Then came the calf muscle cramps! Let’s not forget about how fun those are. People will ask why they get cramps when riding, and many will offer dehydration, or lack of electrolytes, and suggest drinking pickle juice for some crazy reason. Sure, I guess those could be things to look at. But for me, Charlie Horse-type calf cramps always occur at the beginning of a training cycle, when my calf muscles just aren’t ready for the workload yet. There’s a reason why we ease into training with a base phase. It reminded me of when I used to coach youth baseball. At the first practice, I would pitch batting practice and end the day with my arm dragging on the ground. I could never remember to get my arm ready for the season. But by the end of the season, I was in no need of a reliever.
Coming home, a nice tailwind that pushed me up to 30 mph. That was exhilarating somewhat, and definitely put a smile on my face. That is one memory jog that made me feel good about riding the tri bike.
While I was testifying, I soon found the questions to be very familiar and could easily predict where the discussion was heading. I settled in and got through it. And with the tri bike, they say that you never forget how to ride a bike. That might be true, but there is a little more to it with getting comfortable again riding my “Pile of Money.” I’m sure getting reacquainted will be quick. I hope I get reacquainted with swimming as easily.
Week 2 Totals: Swims 0 – Bikes 2 rides/35 miles – Runs 3/14.5 miles
an amazing run 