Week 17: Doing Things

Summary of Week 17

Solo long ride on the tt bike focusing on steep long climb and handling during descent. Nilai - Semenyih - Gtg Peras - TT - K Klawang - Jelebu - Mantin - Pajam - Nilai #ironmantri #ironmantraining #immy2016 #immalaysia

A photo posted by Hafdzuan (@hafdzuan) on Sep 20, 2016 at 12:57am PDT

Training Goal: Maintain realistic Ironman pace on rides
Personal Goal: Complete big week - longest/highest ride on the TT bike and longest/highest run
Distance Covered:172.05km
Duration: 18h16m
Elevation Gain: 2788m
Overall Training Completion Rate (Actual Vs Planned):
94.4%

Swim Time:
1h58m
Swim Distance:
4.7km

Bike Time:
9h12m
Bike Distance:
117.9km
Elevation Gain:
1287m
*For indoor bike - time measurement only
**Including brick

Run Time:
5h15m
Run Distance:
49.45km
Elevation Gain:
1357m
*Including brick (none this week)

Time Spent Doing Strength/Core/Stability Exercises:
1h52m
*Including rest/chit chat

Time Spent Stair Climbing (ascent):
14m11s
Elevation Gain:
144m
*Based on what was recorded

Unaccounted for
~ run drills
~ stair - descent

Training Notes for Week 17:

1) Swim was desperate as expected. Just did the main set on Monday and that was it. Had to move the second session to Thursday since I had a meeting on Wednesday which meant I had to swim on Friday to complete all the scheduled swims. On Thursday, had about one hour, so manage only about 1.1km on Thursday before rushing to KL for an event. Manage to squeeze in lunch somewhere in there and it was that desperate to get the swim done. Did half hour on Friday and skipped the cool down.

2) The long ride was ok. The traffic was calmer considering its the weekdays. There were some crazy elevation so it is by default going to be tough. I didn't have to worry about pushing the intensity because I'm gonna get it. About 5 hours with no gels and felt fine. Had a big breakfast, some dates, 2 bottle of gatorade and it was all good. Lost a water bottle during one of the descend. It was too dangerous too stop so I just have to deal with losing a bottle. Luckily I was quite ok in terms of nutrition/hydration. The spin bike session went as planned. Did a tempo ride and used the warm up and cool down to catch up on Scott Jurek's Eat and Run book. Also a steady state ride to finish off this week's bike workout.

3) The first 18 minute of the tempo run went well. Maybe I went a little too fast, so exploring the right pace would be something I need to start doing as tempo duration gets longer. The recovery run on Saturday was used to recce some trail route near my housing area and of course the 33km long run/race/training/LSD on Sunday. More of that in Race Notes.

4) Midweek brick means spin bike and run as usual. Again, seem to always somehow push the pace up whenever running after the bike. Don't know why but probably because the leg was still in sync with the bike cadence. But, manage to hold it for about 5km so that was good.

5) Did 2 core session and 1 stability session with stretches.

Feeling Notes for Week 17:

1) I am feeling fit. My definition of fit is not fit for a workout but fit after a workout. I feel that If I can survive a big workout and can go on and perform another workout the next day, I fit the definition. I seem to spent less time feeling immobile after a workout and feel I can still push through the fatigue. The mind significantly influences how we feel. My perception had probably altered as I got use to working out with sore muscles. However, the long run/race on Sunday was a bit too much and I am still feeling the after effect 2 days later (Delayed On Set Muscle Soreness).

2) Notwithstanding the fitness gained, I am a bit overwhelmed with training as volume picks up. I've never done so much training before. My wife openly said that this training is starting to bug her. It also got a bit depressed on Thursday as I was having a sub sandwich in the pool's basement carpark alone. And I was rushing too since I got to be in KL and I had like 30 minutes to get there. Don't know whether I'm depressed about having lunch like that or because I had to cut my swim workout short . Probably both. But sometime you just do things and trust it will somehow work out.

3) Logistics still need some sorting out. Got a place to stay at Langkawi. Now just the ferry to sort out and to estimate how much I need for the trip.

4) I'm feeling insecure about the race. Especially with the fact that I'm expecting a baby and also other things outside my control. I have to play by the ear and take it as it comes for the things I have no control over.

5) When I stop and look back, this has been quite a journey if I am to be honest. But I have to look forward and keep going until all of this is over.

Race Notes for Week 17:

1) The idea was that I would use this race as a training run. A LSD or a really long run to log in some mileage with proper hydration/nutrition in place. If I had to do an LSD on my own, nutrition/hydration would be a hassle so this race was perfect. Its also about a month+ before Ironman. It was the furthest I had ever ran since some time. The last probably was the Newton 30km race. Can't remember when was that. So the main objectives were to remain aerobic, fuel well and run as much as I can considering the distance and also the 1300+m of ascent i had to do.

2) I didn't sleep early but I think I slept enough and ok. The race site was close to home so I manage to go through the whole pre-race ritual at home before heading off to the race site. No real rush. Arrived and met with running friends and chat some. Didn't warm up particularly well/at all but decided I will properly run after my hear rate stabilizes and everything warmed up.

3) The race itself was very simple/minimal but had every basic thing a race should have, which I prefer. Except for timing chips. All runners seems cheerful and some looked determined. I didn't feel nervous at all. The weather was perfect and it would later continue throughout the race.  As soon as the race started I could see an array of hydration packs on most runner's which is totally different from road races where most rely on hydration from aid stations. I'm intrigued by that because there are so many ways you can carry hydration and other stuff which was cool. The beginning part of the race was on tarmac and slowly the gradient picks up and before we know it, the climb started.

4) For about 15km, I ran the hills until max heart rate limit was achieved. Then I would walk until it reaches the lower heart rate limit. I did that basically through out and it worked quite well. I do prefer having a more steady heart rate but the elevation didn't allow it. Legs were fine and I ran whenever I can. Everything was going according to plan. After a while runners thinned a little and I was running mostly by myself. I was passed few times and decided not to follow. The first aid station was a relief. Had bananas and watermelon, isotonic and water. This would be my nutrition protocol for the rest of the race. I tucked in some bananas to eat during climbs and to distract my mind from feeling like crap.

5) It got harder after 20km. The climb seems endless. And when we weren't climbing, the descend was like going down to oblivion. It was long and steep. After few times of going up and down, the lack of running mileage caught up. I didn't panicked as I expected this to happen. I got cramps, my legs were sore and felt like noodle. At this point I was walking most the hills and only ran downhill. I took gels and salt pills in between aid stations.

6) The good thing though, was I was able to run downhill so time was gained there. Stretching releases the cramp a bit. The cramps were also manageable as long as I didn't push anything. Before the race, I did thought about pushing the last few kms and that was now out of the question. The cramps/soreness didn't get any worse so I just moved along. Upon reaching an aid station, the complication completely went away. After a few minutes of feeling good it would come back and this was the theme for the last part of the race.

7) I can't remember any specific thing about the race but I do remember the final km. It was down hill, not that steep and I didn't feel any cramps. I thought at that time it was probably the nutrition kicking in. I'm on a downhill tarmac with about less than 3 km to go and saw a runner in front of me. So I picked up my speed with the hope of passing him. Lengthening the stride didn't work particularly well as it induces cramps so I picked the cadence up. After a few minutes I got this really nasty cramps. I walked and it didn't subside. So I stopped and started stretching. I looked back and there was 2 runners charging down.

8) I got two options, I could just let them pass and accept that is a training run and it was. It's not important how I place as long as I got the mileage in. The other option is to suck it up and just run towards the finish line as I only have like 1 km to go at that moment. I've been reading Eat and Run by Scott Jurek and I remembered a quote from the book. "Sometimes you just do things". Don't ask why, just do it. So I ran with the cramps. It was hurting but I know I can run with cramps. I also know those guys must be hurting too. When I reached the finish line I had a little gap and I decided to walk to the finish line. The people there were urging me to run. I think I walked because I was relieved and happy not so much about being tired. It was a long day.

9) I got my medal, the finisher T, and also a 7th place placing card. It was a total suprise since it's not everyday you go out training and get to receive a prize so I was elated. Waited for other running friends to arrive, chatted and just chill out. Got my prize and went back home for some food and rest.

Todays 33km, 1300+ ascent long run was memorable as I got in the top 10. Finished 4h3m according to garmin. It was my bday so what a great way to celebrate by being outdoors running in the wild and at the same time clocked in some run mileage for the IM. Even the cramps were out celebrating the occasion as they kept appearing at different and new places on my legs towards the end. A year older and none the wiser.  #trailrunning #dirtoverasphalt #ironmantri #ironmantraining#ironmantriathlon #immy2016

A photo posted by Hafdzuan (@hafdzuan) on Sep 25, 2016 at 12:22am PDT

10) This race was perfect for my run preparation in Langkawi. Some positive take aways:

• I was >90% aerobic and was running the last part of the race. So from my logic, if I can maintain the same effort minus the crazy elevation during the Ironman I can probably run more than walk;
• I ate like a ton on Saturday as I was celebrating my birthday. It paid dividens as I didn't feel hungry at all during the entire race eventhough I had a simple breakfast. Fueling during the run was also ok with no stomach issues. Nutrition was kept simple during the race and it worked;
•  Being hunted down meant I had to force my way through pain. I also trusted my capacity to finish the distance if I was disciplined enough to hold back which I did. It's also good to know the training is paying off. There's no way I can push my body like I did on normal training runs. So the psychological gains was priceless; and
• I enjoyed the race and it went great. The last part of a running tip or any race tip would always say to enjoy the race. By enjoying the race, I believe our body tends to relax more. It also facilitate having a positive mind. This probably leads to less energy consumption and perception to fatigue/pain. Maybe, I'm not really sure and not an expert on the subject, but I strongly feel it's an important piece of the puzzle.

11) Things I need to work on is pretty clear. More run mileage is needed but I think I probably have enough to complete the Ironman marathon. Another thing is strength. The top runners seems to be running non stop. I probably have the aerobic capacity but lack leg strength. Being a good runner require both to sustain longer and higher effort on the run.

12) I did the race in 4h3m. It was a good race, simple, well organized with great markers. The volunteers at aid stations were awesome. The organizers were great. The route was not as scenic as previous trail runs race I've done but the challenge did it for me. Having timing chip would be better but I got what I wanted from this race and more. The race was close to home as well. Overall it was pretty good. I'll definetely do it again.

13) As far as training is concerned, this would be my final longest run. I don't think I can gain a lot during the remaining weeks of training but I'm sure this race did my run a lot of good. More simulation to follow with the tadonamo IM simulation (2km, 120km, 10km - swim, bike and run respectively). And also a half marathon to get some speed in and at the same time to hopefully go sub 2 hr.

14) 46 days to Ironman Langkawi.

Project IMMY2016 Mid Term Review

"...With each step comes the decision to take another, You’re on your way now, But this is no time to dwell on how far you’ve come...". 

Background

IMMY2016 is "that" project. Never in my previous races had I researched/designed/adopted a plan to finally peak (hopefully) at a particular race. Execution is another thing though. The basis of this IMMY2016 project mid term review would be more on execution rather than the plan which I'd written about. Therefore execution will be the main feature of this mid term review.

Training Progress

1) All data were recorded using the 920XT. Lost workout data are estimated conservatively due to Garmin error (mostly sync error) or human error (basically me screwing up my garmin - not pushing button etc..).

Planned Training Days: 127 days (roughly 5 months/17 weeks)
Training Progress: 73 days (as of Week 16) (57.5%)

Total Distance Covered:1491.26km
*swim/bike/run/brick only

Swim Distance:55.7km
Bike Distance:1172.59km
Run Distance:262.97km

Total Training Duration:145h31m
*swim/bike/spin bike/run/brick/supplementary training

Swim Duration:25h26m
Bike Duration:75h24m
Run Duration:30h04m
Supplementary training duration:14h37m
*Core/Stability/Stairs/Stretch

Total Elevation Gained:11769m

2) Swim Progress as of Week 16

Swim KPI:69.373km
Swim Actual:55.7km (79.9%)

Swim progress was measured using distance.

Most swim workout were done at Presint 6 (P6), Putrajaya pool. Some were done at MMU Pool when P6 pool was closed.

Swim training started off quite easy and low in volume during the base phase which something I've gotten used to during 70.3. The early part of the swim training was focused on doing plenty of kick drills, swimming with paddles, base intervals and so on. Once the volume increases the drills had to stopped to accomodate the longer main sets which took a lot of time. Nearing the peak phase, instead of the speed sets, lactate sets were the main staple of the main set with decreasing rest time between intervals.

Some notable improvements include better form and feel of the water since. In terms of pace, no real significant improvement.

Issues encountered mostly relates to time constraint since all swim workouts were done at lunch time. To fit in everything in about an hour was impossible. The other issue was weather or to be specific - rain. Some session were salvaged by swimming after friday prayers which was hardly the best thing to do. So, due to these constraints, swim training was ranked as low priority.

3) Bike Progress as of Week 16

Bike KPI:67h55m
Bike Actual:75h24m (111%)

Bike progress were measured using time.

Bike routes include the genting peras/semenyih/lenggeng/Mantin/Kuala Kalawang/Titi route, home to putrajaya route, Putrajaya and the IM 70.3 loop. Also did PD. Weekdays bike was limited to the spin bike at KBS Gym.

The road bike was used in the early part of bike training since elevation and comfort was the main focus. The early bike rides were considerably longer and slower to increase aerobic function. In fact, I went over the prescribed target time based on the logic that any bike workout will be deposited in the mileage bank. The TT bike were utilized for brick rides and shorter rides. TT bikes were used for all weekend/long bike workouts after September for adaptation. Spin bike session include short hills and sprint intervals. Near the peak phase, these intervals were replaced with more long climbs simulations and lactate intervals. On non long ride week, most workout include some sort of steady state ride to mimic race day intensity.

Effort during climb has seen significant improvement (less effort). In terms of going long, still need to include some small breaks to remain comfortable on the bike and to stretch out the muscles especially after 130km. It seems like this small breaks plus a big "maintenance" break will be part of the IM bike leg strategy. Seems to require less nutrition especially gels on the bike. Few bottles of sports drink, water, dates seems to be enough.

Training issues are centered around mehcanical stuff like air not going in tyres, wheel off centered from frame etc. loose screws etc. Also the additional time to find all the gears and stuff. It takes sometime about an hour just to get out of the house and ride. And not to forget the servicing and trips to the bike shop. Got better at all the arangements after focusing on only riding the TT bike. Bike training is a big, big hassle. Other issues include the time it takes to complete a long ride which will definitely sets you back at least half a day. But bike training is important as I feel it's my weakest area and the bike ride will determine the IM marathon and eventually overall time. Bike is the highest priority.

4) Run Progress as of Week 16

Run KPI:31h22m
Run Actual:30h04m (95.9%)

Run progress were measured using time.

Ran mostly at Putrajaya 70.3 loop, PCP trail, the hills at Wisma Putra, Shang Ri La, PICC and the straight stretch between PICC and the red mosque. Other route include around the house/anywhere I'm at. Deliberately scheduled run races especially trail run races to push the intensity a bit.

Cadence has picked up and could hold a relatively higher intensity. But for marathon distance this easily could change with nutrition and heat factored in. For the Ironman, walking breaks would be a necessity.

No major issues, but had some lower back problems probably because of the new shoes. Used the minimal shoes for faster sessions and cushioned shoes for longer sessions. By September only racing (cushioned) shoes will be used.

5) Brick was done every week. The consistent running off the bike really help the start of the run and seems to prevent muscle cramps from occurring early in the run. Longer brick session also simulates race conditions/feel and this will really help on race day. Brick was done with all the gear expected to be used on race day.

6) Supplementary training was probably the thing that enabled the quality sessions to be performed in the first place. Strength session was stopped and focus was only on core/stability since lifting weigths etc. would require longer recovery and hence disrupts the training schedule. Also did some foot workout but that was also put aside for the past weeks because of races and big workouts which left me burnout. However, still remain committed to take the stairs up to the office everyday.

7) Had 2 races during the whole period of the training program - Semenyih Eco Trail Run and PD Tri, both of which provided valuable lessons. 2 more races to go to firm up the run.

8) Nutrition during training was pretty awful and this would probably be one of the limiting factor in performing quality workouts. Haven't had the consistency like other part of this training programme. Plan to pay more attention to nutrition as IM gets closer.

Feeling Notes 

1) Life/Balance was ok at first but started to get desperate as IM closes in. Tried my best to fit everything in and made compromises as well. It took quite a toll on those close to me not to mention my self, physcially and emotionally. Whenever I work out, I just shut everything out and focus on getting the job done and dealt with it later. Adopted a "now or never" attitude to motivate me into doing workout. When I'm off training I make sure focus is given entrirely on the family. But it's not enough. I've just spent so much time doing this compared to the foregone time I should've spent with family. This huge tradeoff is something that I could not forsee me doing in the near future unless I find ways to make it work (win-win).

2) As time goes by, the magnitude of properly executing a good IM race was occasionally felt and makes me question the purpose of doing this. In terms of training, it is exactly how I'd imagined it but there were also unforseen consequences. So far, judging by those around me and how myself generally feel, I think it's not that bad. But at a certain point in time, you do wonder. The coming months is going to be challenging and I just have to keep at it.

3) I have to acknowledge the elephant in the room. I'm expecting a newborn 2 days before the race. So there is a big possibility that I won't start the race. It's something that I have to deal with when the time comes but for now I am effortless to do anything about it. I can only focus on training and things within my control. Whatever happens, will happen, for a reason.

5) I'm expecting an intense second half before tapering begins. It'll be a very busy end to this project as logistics, baby stuff, work, training and life in general piles up. Hope everything goes according to plan and if not, I can manage to adjust accordingly.

6) Training continues. 

Week 16: IM Candidate

Summary of Week 16

Went outside and rode our bikes #immy2016 #ironmantri #ironmantraining #triathlon #immalaysia

A photo posted by Hafdzuan (@hafdzuan) on Sep 18, 2016 at 3:10am PDT

Training Goal: Absorb and recover
Personal Goal: Salvage training
Distance Covered: All Activities:289.37km
Duration: All Activities: 15h26m
Elevation Gain: 1677m
Overall Training Completion Rate (Actual Vs Planned):
117.1%

Swim Time:
1h27m
Swim Distance:
3.6km

Bike Time:
10h22m
Bike Distance:
260.34km
Elevation Gain:
1523m
*For indoor bike - time measurement only
**Including brick

Run Time:
2h54m
Run Distance:
25.43km
Elevation Gain:
101m
*Including brick (none this week)

Time Spent Doing Strength/Core/Stability Exercises:
37h04m
*Including rest/chit chat

Time Spent Stair Climbing (ascent):
4m38s
Elevation Gain:
53m
*Based on what was recorded

Unaccounted for
~ run drills
~ stair - descent

Training Notes for Week 16:

1) Only 2 swim session scheduled this week. I didn't want to try and squeeze a swim and ending up not doing it. I've been doing this too long to know it just won't work. Since it's recovery week, swim was focused on form and just going easy. Swam at IM effort. Timing was ok but I think for OWS I'd probably lose more time. The long swim was ok in terms of expended energy and was sustainable. Pace was ok, no surprises there. Foregoing drills to save time has seen speed improvement plateu but swim fitness is improving though at a slower rate.

2) Right after coming back from kampung for the Raya Haji, went straight for a TT ride as a replacement for last week's ride. Still think haven't log enough mileage. As for the ride itself it was ok. There weren't any crazy hills so that's something I have to try and see how that'll effect the average bike speed. The spin bike session was used to maintain and simulate ironman effort. This week replacement ride from previous week see my TT bike going the longest it has ever gone at 120km. Could stay at TT position probably 70% of the time. I was bonking at 100+km. Highly likely due to me purposely experimenting how far I can go without taking any gels.

3) Intervals was tough as expected but rep reduced since its recovery week. The interval session was swiftly followed by a 50 min run. It's not ideal but had to be done to cater for the busy weekend. Ran a simple out and back for 40 min at kampung with focus on cadence and staying aerobic.

4) Brick was ok. No cramps and pace was good. The longer brick sessions simulates the discomfort I'd normally feel on long races. So I was really feeling the effect of the bike on the run. Pacing would be very important on the bike and on the run as well.

Feeling Notes for Week 16:

1) Trying to recover as much as I can this week. Also used this time to reflect on what was done, hence the mid term review. However, went for a longer than prescribed ride to make up for last week and that sort of derailed the whole recovery plan. This was my biggest week yet and its gonna get bigger.

Selamat hari raya aidiladha

A photo posted by Hafdzuan (@hafdzuan) on Sep 11, 2016 at 8:18pm PDT

2) The training itself is not the hardest part. The hardest part is to remain consistent, committed and focused as things get routine/boring and life gets in the way of training. That is by far the toughest part of training - showing up to train. I am pleased though by how everything turned out and also by the fact that this week seems to pick up the slacks of previous week.

3) I'm starting to feel the heat of the Ironman. It's less than 2 months away. While training for the 70.3 and Powerman, 2 months is nothing and time would just fly by. It's actually a month and a half considering 2 weeks is reserved for tapering. I have 2 races coming up and that will occupy my attention and the next thing I know, I'll be packing my gear for the IM. But I can't quite see how the whole thing will turn out. In fact, currently, I'm quite anxious about starting the Ironman. And it's not because I'm not capable of doing the race. More on that in the mid term review.

4) Next week is the Mantin trail run and I'll take a day off work so I can complete the long bike ride. This is so I could have saturday off and hopefully show up fresh for the race on sunday. Looking at Week 17 schedule, plus the race on the weekend, its going to be big but I'm sure big weeks is what every IM candidate will have to go through.

5) Discovered that syncing issues happens after the garmin is charged. So I have to sync everything before the battery runs out or it will not upload on garmin connect after every charge. Sucks.

5)  52 days to Ironman Langkawi.

Week 15: Stimulus

Summary of Week 15

Ugh ... cramps ... #ironmantraining #ironmantri #immy2016 #ironmantriathlon #cycling #spinbike

A photo posted by Hafdzuan (@hafdzuan) on Sep 6, 2016 at 4:24am PDT

Training Goal: Concentrate on getting work out done
Personal Goal: Get work outs done - Big Wednesday/Fri Long Run
Distance Covered: All Activities:  41.2km
Duration: All Activities: 12h51m
Elevation Gain: 299m
Overall Training Completion Rate (Actual Vs Planned):
78.9%

Swim Time:
2h51m
Swim Distance:
7.2km

Bike Time:
4h5m
Bike Distance:
0km
Elevation Gain:
0m
*For indoor bike - time measurement only
**Including brick

Run Time:
4h4m
Run Distance:
34km
Elevation Gain:
165m
*Including brick (none this week)

Time Spent Doing Strength/Core/Stability Exercises:
1h35m
*Including rest/chit chat

Time Spent Stair Climbing (ascent):
14m25s
Elevation Gain:
134m
*Based on what was recorded only

Unaccounted for
~ foot workout
~ run drills/warm up/cool down
~ Stair descent

Training Notes for Week 15:

1) Swim focus was on form this week. Not be too choppy in the water. I'm wasting plenty of energy as it is with poor body position in the water. Plan was to break up the long swim session to complete the volume but manage to complete it in 1 session.

2) This week bike was limited to the spin bike and trying to replicate effort on the road. Sustain comfortably hard effort for a longer duration. Long ride become a whole lot longer and going towards IM pace. However, I have to push forward the long ride next week as I'm all tied up this weekend. Starting to worry for future workouts as volume and life commitments goes up.

3) Run intervals was tough. Every time the watch beeps to indicate the next round of run interval I fear I could not finish it and yet I did. It's quick as well. Less than an hour and you're done. The long run was less painful afterwards. Didn't push anything and just focus on having high cadence. Really felt tired during the few last kms. More arm swings and that helped bring cadence up though it increases the heart rate. Was at zone 2 for the whole run so the trade off was minimal. Was at Kuantan for Raya Haji and did a slow 30 min touristy run just to complete the run training.

4) Mid week brick means spin bike + run. The run was pancake flat and I went comfortably hard. My calf was hurting but it was good as a new 5 km PR was set on my garmin. I'm getting faster but at a cost. Run efficiency still remain something I need to look into.

5) It's almost the start of peak phase so distance and intensity will go up. The first week of a new phase is always the toughest. Every phase provide specific stimulus needed for the body to react/ respond and afterwards adapt to a new level of endurance and strength. Hopefully it'll translate to speed as well though form and efficiency plays an important role in that too. Especially on the run.

6) Having missed the long ride really pulled the overall completion rate down and I do feel this was a ride that I have to simply replace due to its importance.

Feeling Notes for Week 15:

1) It's the last part of the build phase and my sleeps and appetite are going haywire. I notice that this always happen at the start of a new phase or at the end of a phase where volume and intensity are at their current highest. Some days, I'll have trouble sleeping and eating and some other days I ate like Michael Phelps and doze off easily. The body is still adjusting and it's probably some signal that changes are happening. Good or bad changes, I don't know. Speaking of bad changes, I'm also having dull aches and soreness about every other day. I feel like going to a chiro to just crack the hell out of me. Or have a nice massage. I'll probably going to schedule one in the near future.

2) To elaborate further on triathlon (IM to be specific) becoming a capitalist sport, one can observe the yearly technology/gear upgrades showcased and advertised. It is dizzying. As triathletes/consumers, these gears promise speed, strength etc and we feel obliged to get them. But I feel like all of this are just businessmen trying to sell stuff. I mean, there are plenty of gears out there and judging by domestic races, some are won on average/not too expensive gears which makes you wonder. I just have a hard time accepting that I have to "buy" my way for this whole IM experience.

3) Perception is also another thing moulded by what is happening overseas as information are easily available/shared through social media. I believe the majority of them especially training advice are correct but culturally we're very different and it's hard to adopt 100% what they're saying/we're seeing. I do believe that whatever we see on the surface is a manifest of solid principles and foundations. Granted, we are some way behind the westernes, but why can't we form our own opinions on things instead of just accepting that it's the norm because some guy said so.

4) The book born to run acknowledges both of issues of sport becoming a business and how that assimilated in the culture of the US running community. For example, one must acquire a gear in order to succeed. It's branded as the tool for the job. Another example is that, if we don't do what the pros are doing, we're not doing it right. Judging by how some people just do whatever they like/believe and still succeed, I'm sort of in the middle. Do I conform to the idea that I have to do things a certain "accepted" way or should I just go out and do what I like and see what happens. From what I can conclude,  whatever it is, there seems to be a common acceptance that principles will never change regardless of how a businessmen would try to exploit it or what a purist make of it. From all of my information gathering, I try to search for common principles or the why of things and come up with my own opinion. So far, I'm more confused.

5) The economics of triathlon/triathlete consumer behaviour has been on my mind lately as I'm in the midst of calculating the cost of doing an Ironman. I made some simple cost calculation of IM vs a reasonable challenging/satisfying sport like the ultramarathon. Both sport required some gear but running doesn't emphasize on gear so much. Maybe because there are less gear (just good shoes) and the focus is on stuff like comfort and less on speed per say especially fore long distance running. Speed in running is a product of training. So runners are less concerned about being aero for example. I don't know for sure but in terms of sport as a capitalist business, Ironman probably embodies this rather fittingly. The elements are there such as the ads, the "IM" brand, entrance fee and other "products" offered. I'm not sure about ultramarathons though and I'm interested to find out. Though that would be another major project to undertake but running was the reason I venture into triathlons/IM anyway so it's cool to sort of compare both sport.

6) Well, I'm "stuck" training for the Ironman. I guess I got sold with all the ads and sensationalization of IM Kona. But to be perfectly honest, triathlon as a sport, is satisfying but at the same time very, very, resource consuming. It takes a lot to be successful in the sport (hell, even to finish one) and one have to really think hard to attempt to do one. Well if you are a purist at least. If you just enjoy looking cool in aero products, train haphazardly and don't mind paying thousands (plus the time working out) to survive through the whole thing just for the IM title, I guess that's a different story. It's interesting to see IF once I've completed the IM, my perception/view of IM will change.

7) I'm going to do a mid term review maybe after Week 16. It's almost half way through and it's good to visually see progress and what was actually done. I'm glad I've undertaken the effort to record all of this to facilitate the decision making process of doing another IM. Sometime I can be irrational and actually seeing the numbers/hours put in (plus cost .. ouch!) can curb my enthusiasm a bit for proper judgement.

8) Next week I'm off to visit my parents and also have to attend to some personal matters. Again, will try to fit in whatever training I can (salvage mode).

9)  59 days to Ironman Langkawi.

Week 14: Realization

Summary of Week 14

Just get it over with.  #ironmantraining #ironmantri #immy2016 #ironmantriathlon #core

A photo posted by Hafdzuan (@hafdzuan) on Sep 1, 2016 at 4:40pm PDT

Training Goal: Maintain pace as last week threshold and lactate session
Personal Goal: Salvage training
Distance Covered: All Activities: 103.59 km
Duration: All Activities: 12h36m
Elevation Gain: 542m
Overall Training Completion Rate (Actual Vs Planned):
87.2%

Swim Time:
3h17m
Swim Distance:
6.25km

Bike Time:
4h31m
Bike Distance:
66.63km
Elevation Gain:
390m
*For indoor bike - time measurement only and some (insignificant) distance may be recorded
**Including brick (none this week)

Run Time:
3h25m
Run Distance:
30.71km
Elevation Gain:
120m
*Including brick (none this week)

Time Spent Doing Strength/Core/Stability Exercises:
1h19m
*Including rest/chit chat

Time Spent Stair Climbing (ascent):
2m20s
Elevation Gain:
32m
*Based on what was recorded only

Unaccounted for
~ foot workout
~ run drills/warm up/cool down
~ Stair descent

Training Notes for Week 14:

1) Swim this week was quite ok. Testing out lower arm entry position as if I'm digging. Again feels fast but records showed otherwise. Starting to feel like swim training is going to plateu. Fear that it could even revert to slower pace. Maybe it's just a feeling. Didn't complete the full set of Thursday and Friday swim. I think this could very well be the reason that things are plateuing. I've skipped too much drills but I'm left with little choice.

2) Again time is an issue that I have to factor in for this week's bike workout. Did the main set and just cut short on the cool down. Thursday bike ride was quite ok and intense. Due to rain had to skip saturday's bike ride. I felt like I needed the break anyway.

3) Intervals during the haze was pretty tough. It was hot, humid and my legs were still sore from previous long run. Just stuck in and pushed hard. Almost fainted. Foundation run again turned to tempo. But this time deliberately. Ran to a pretty solid pace which if I can sustain for another 11km would see me break that sub 2 hr half marathon. Working towards that and hopefully by October 2016 it'll happen. On Friday did another cadence tempo trying to hit 170 spm which was pretty tough.

4) Brick bike was good. Run not so much. I guess I've used up all energy trying to sustain a reasonable speed on the bike. Worth it though.

5) Overall, metrics are improving and feeling pretty good. All the efforts leads to small gains but as long as I'm improving then I just have to believe in the program.

Feeling Notes for Week 14:

1) I enjoyed this week eventhough I had to reschedule most of my workouts. But it's ok. I could've been working out and having fun but I'm glad I spent some time with the kids. Fina had fever and it was unfortunate, so she was sleepy and weak. For someone who's active it really was sad to see. The parade was a first for us and it was memorable. I was so worked up with how I would salvage this week's training but it turned out ok. The trick is to not plan to far ahead, be flexible and just accept that sometime you just can't fit everything in.

2) Things are heating up and I still haven't done most of the logistics work for IM. I'm going to start sorting that out ASAP and also getting others things done. I am slowly realizing the cost of it all. There's going to be a massive dent in my bank account. So I decided to stop buying things and joining races and save for the big race.

3) Having done plenty of non triathlon things puts everything in perspective. It's a realization that if you spend too much time obsessing about training etc., it could take precedence over stuff that really matters. Yes, you are training for an Ironman but the world doesn't revolve around that.

Arms raised in a V

A photo posted by Hafdzuan (@hafdzuan) on Sep 4, 2016 at 9:49pm PDT

4) There are also a lot of bad races going on right now and I'm glad I limit joining any races especially those with proven bad track records. I mean, triathlon is quickly becoming a capitalist sport. The equipment, the entry fee, logistics cost etc. is really, really high.

5) Nothing much or new to write really. Getting lazy / tired I guess. I think I need a change of scenery. I am seriously considering training for an ultra in 2017. I have to see how the first one goes and adjust my expectation.

6) I'm feeling faster but not as fast as the other guys. Judging by race results there seems to be a higher bracket of athletes hitting crazy numbers. I don't know if I'll ever get there. But I am smashing all of my PR so I just have to keep on going and realize whatever potential I have.

7) 66 days to Ironman Langkawi.