Wednesday, January 31, 2018

More stats!

Last week was another week doing what I need to be doing to build towards IMFL in November.  Still a little light in the swim (I wanted to be around 7,000 yds) and the run (which is the way I roll with my knee at this point), but continued very solid bike training--lots of Zwifting going on--good intensity, I can feel the strength building in my cycling legs....

Swim: 3,500 yards
Bike: 241 miles
Run: 18.5 miles
Time: 21:46

For the month, the same general themes are evident:

Swim: 10,500 yards
Bike: 1,199 miles
Run: 58.3 miles
Time: 95:48 (11:40 in non SBR)

One last thing, my blog just went over 200,000 views....hard to believe (well I know probably about half of this traffic really is to read Judy's blog posts or stuff about Anders, but still....)

Onward and upward!

Monday, January 22, 2018

Good bounce back week

I had a pretty solid week after a slow start.  I was coming off a cold last week and away on work early in the week.  Put together a solid cycling week highlighted by the Zwift Fondo ride on sunday, which was quite demanding with 4500 feet of vertical over just 45 miles.  All told, I rode 69.5 miles on Sunday.  I was also able to get back into the pool.  although I kept the volume low, my 100 repeats averaged under 1:30, which is a good sign.  Also, pretty good week run-wise....

Swim: 4,000 yards
Bike: 299 miles
Run: 15.8 miles
Time: 24:17

Monday, January 15, 2018

Week Two: getting past a cold

I had a bit of a curveball in week 2 with a nasty little cold, which impacted me most of last week (I started to feel it at the end of prior week and my resting HR began to spike, so I knew something was up).  I spent most of one day in bed but was still able to get some work in, although below plan.  I also made the call to stay out of the pool last week while I was recovering.  I'm hopeful this week will return to plan and I can especially get some good efforts in the pool under my belt.

Here were last week's totals:

Swim: 0 yards
Bike: 229 miles
Run: 9 Miles
Weights/Stretch: 1:50
Total Time: 16:45

I've also begun to craft my 2018 race plan.  As previously mentioned, I have one "A" race and that is IMFL in November.  I'm currently (and tentatively) planning a schedule of 9 races leading up to that.  I'm still playing around with the schedule but I have selected and entered two additional races for 2018:

-A reverse Super Sprint (1.5 mile run, 4 mile bike, 250 yard swim) down in VA in late March to kick things off--I want to ease myself back into racing.

-Atlantic City 70.3 in September as part of my final 14 week build up ti IMFL.

Can't wait to lace em up!

For now, I have to stay healthy and stay hard at work rebuilding my triathlon fitness!


Monday, January 8, 2018

2018: Back to Triathlon--Here we go!

2018 Goals

As you might recall, 2017 was intended to be a year where two major phases in my athletic career were mostly wrapping up:  1. I planned IM Arizona to be my 14th and last IM; and 2. our family was to wingman with Anders as he completed his Seven Summits Quest.  I did indeed knock off IM Arizona (albeit, painfully slowly) and as documented here, Anders, with our family in tow, did achieve his dream and summited his Seventh Continental highpoint on Christmas Day.

Mission accomplished, right?  On to something else, right?  I had even started to think 2018 might be the year I attempted to solo ride across the country (I did RAAM a few years back as part of a relay). I also thought about a couple of longer trek oriented things with a wild ass dream of the AT still a (small) possibility.

But then a funny thing happened.  I told Anders shortly after IMAZ that it was my last IM and he was a bit surprised saying that he thought we would do another one together, now that his Seven Summits quest is over.  My response: OK, let's go!  IMFL together is now on the agenda.

As you know, I've been struggling physically ever since our climb in Antartica in the beginning of 2015.  My right leg stopped functioning normally and i was beset with excruciating pain, which ultimately turned out to be Degenerative Disc disease femoral nerve root compression) and was addressed through an epidural.  Then, later in 2015, I had cubital tunnel syndrome, which necessitated elbow surgery.  2015 was a complete wash, in fact at that time I figured my Tri career was over.  I was able to ease back into triathlon with 4 sprints in 2016.

After Nepal this year, I returned with debilitating shoulder bursitis and could not really swim from May to late August.  On top of that, my various struggles didn't seem to help my knee, which probably related to all the climbing, continued to deteriorate.  Further, as I was trying to push past all of this in the build to IMAZ, I tore up my feet pretty badly on some rocks in a Sprint triathlon at the beginning of the swim and couldn't run for 6 weeks.

Frankly, my motivation for IM training and racing was very diminished (what's the point?) and as it turns out, not being fit is not a good plan for trying to race IM distance triathlons--at least when you are 60!

Then Anders asked the question and strangely, the experience of suffering through IMAZ AND still getting there with plenty of time to spare (yes 17 hour cut-offs now have to be considered as I think about this sport) has reignited my IM passion.  And so here we go again!

You can see in my goals at the top of this Blog--I'm going to have 2018 be a year to focus on triathlon once again (after 3 years of not), race a bunch of SC triathlons (hopefully nail my 50th AG career win) and maybe, just maybe, qualify for Kona through the XC program.

1st Week Totals

I have a pretty clear training strategy, which I'll elaborate a bit later this week, but I just finished week one.  I struggled with a cold and had to curtail my swimming but did manage to get a lot of work done, especially on the bike (which is my initial emphasis)--all of it indoors on the trainer (Wahoo Kickr and some junk miles on my recumbent):

Swim: 1,500 yards
Bike: 322 miles
Run: 12 miles
Weights/PT: 3 hours 50 minutes
Total time: 24:20

This biggest change is the intensity I'm already starting to hit with the Kickr as I've entered and become addicted to the world of Zwift.  My FTP is about 210-220 watts right now and my race plan for IMFL tells me I need to get this up to 260-270 watts (15-20% increase) by November.  I believe this is doable given my demonstrated levels of historical FTP (was 295 watts in 2007)

I'll detail my annual plan and targets shortly.

2017 Volume Summary

I did actually train a great deal in 2017--most of it was of very modest intensity, since I wasn't really able to get my act together to race (just three races, 1 AG win).  Really, I was mostly exercising for health reasons (mostly mental).  Also, a majority of the "run" distance was actually climbing/trekking.  Nonetheless, here are the totals:

Swim:121,000 yards
Bike: 9,261 miles
Run: 1,387 miles
Weights/PT: 68 hours
Total time: 1014 hours

This represents on average 19.5 hours/week of exercise or about 2 hours and 45 minutes a day.

My time split was: 57% cycling;   run/climb/trek: 32%;   weights/PT: 7%;  Swim: 4%.

I think the "proper" IM distribution, at least for me is about:

Bike: 50%
Run: 33%
Swim: 12%
Other: 5%

I'll detail my 2018 training approach shortly!

Onward and Upward!







Tuesday, December 26, 2017

Anders did it--He has climbed the highest mountain in each of the 7 continents!

Pretty special time for us Christoffersons!  We climbed from the base of the mountain in Thredbo, Australia and all stood arm-in-arm with him on Christmas day!  It was just under 7 (somewhat harder than expected) hours roundtrip and we covered 13+ miles and over 3,100 feet of vertical!  Here are some pictures:

Our arrival at the airport and the van we would be trapped in for long hours:


At the base of the mountain, after a 6+ hour drive down from the Blue Mountains (we got up at 1:30 am), and after 8 years of hard work--Anders and "The Crew" were ready to go:


Anders at the base of the Merrits Nature Trail, which is where the climb officially began:


Anders, Kara and Alex on the way up:


On the lower mountain it was very foggy!


Anders leading the way (a little mellower path up than Everest!):


A little more than 3 miles to go:


Kosi is just to the left of Anders in this picture:


Pictures of the Crew climbing upward:



We are all very proud of Anders--especially Mom:


And finally, we all touch the Summit pillar:


Anders joins the select few who have ever climbed all 7:



Our family's summit picture:




Some final pictures from our great day:






I'll post a little video in the next couple of days!

Onward and upward!

Saturday, December 23, 2017

Getting ready for number 7!

The whole Christofferson crew is on the ground in Katoomba, Au getting ready to head to Mount Kosciouszko tomorrow to crew with Anders as he goes after his seventh of the seven summits!  We are all very excited for this momentous day!

We left the afternoon of the 21st and all met in LA--Alex and Kara flew for JFK and Judy, Jen and I from PHL.  Both of our planes were late so we had to scramble and got on board (as did our luggage) and joined Anders for the nearly 15 hour flight to Sydney.  So we basically spent an abbreviated 22nd in the air due to crossing the International Date line.

We are in a small resort hotel near Katoomba and went out and nike a couple of times (for a total of 6-7 miles and probably about 1000 vertical feet) after flying in.  The Blue Mountains (where we are) are pretty cool and quite scenic.  The weather was clear and very hot--certainly in the 80s!  Nice family dinner last night and we all crashed pretty early as we were quite tired to say the least!

Today (the 24th over here) we will do some more hiking, hang by the pool, buy some supplies for the climb, etc.  On Christmas morning we are leaving around 2 am and driving the 300 or so miles south of here to the town of Thredbo, where Kosi is.  We expect the roundtrip climb to only take bout 6 hours, we'll be sure to report back tomorrow on how things went and follow up with some pictures and maybe video when we get back to Sydney on the 26th!

All good now and if all goes well we will be submitting in less than 32 hours!

onward and upward!

rc