T-16 weeks: "Base 2 Week 2 - Longer Rides and Longer Runs"

Dear Papa, and dear Reader,

With everything that's happening in the US and the resulting fear and outrage that we're experiencing, I'm grateful to say that at least training is moving along the way it is supposed to, which keeps me somewhat balanced and grounded in these challenging times. No surprises or breakdowns this week, training was smooth, and despite the longer hours on the bikes and runs, I'm doing well and continue to feel strong.

Right now, I am sitting at our kitchen table, looking into the sun coming through the trees, and listening to the birds outside. It's only a little hint of spring, but I'll take it! As you can see in this picture of me climbing back up the hill from a short recovery run, the snow has melted and disappeared in most areas. But unfortunately it might not last: The forecast says that we will have more winter moving through the area this week - I have to say I'm about done with the snow and the cold and can't wait to get back outside on two wheels.

This week I pushed my long run from 10 miles to 12, a level that I will stay at for at least a few weeks before building further. The Speed Development plan I'm following with the Montgomery County Road Running Club actually calls for more mileage faster than my Ironman plan, so I'm always a little conflicted which one to prioritize. Technically, it should be good to add more mileage and push my long runs out as soon as I'm able. On the other side, I don't want to put too much fatigue on the system if the plan is putting emphasis on biking right now, which it feels like it does. I'll have to continue to go with how I feel and be deeply connected to my body. Fortunately, it's talking to me really clearly, well and often!

I'm loving my long runs with Maryam! I'm so glad I have her to do those with me in that Speed Development group. On our run yesterday at Lake Needwood, we talked for 2 hours straight, and I learned so much about her life, her background, and her incredibly deep and fascinating story. I love people! Which is why these group training sessions are so helpful to me! Getting lost in the world of another human being, learning about their life, their hardships, their convictions, and their strength is so inspiring to me and made the workout fly by, despite it being 20% longer than the previous long run!

Another super fun workout this week was the speed workout with SDP at the Gaithersburg HS track! We had around 200 people doing tempo training on the track at the same time - as chaotic as that sounds, it was a total party! In the picture, you see me with Coach Janet on the right and Allyson, who's in my pace group, on the left. Despite the cold and the dark, the lit-up track made us feel like we were the stars of a track meet, and it made pushing for those intervals all the easier!

As you can see in the graphs to the right, my fitness is continuing to build! Look at the 365-days view. This time last year, you can see my fitness starting to drop right after we received the call that you will not be making it, and we traveled to Germany to stay there all the way up to your funeral. After that, you can see me building back up to the races. This year, I started from a different level after off-season, and I'm already at the level I was at for one of the first races in 2024. In the 90-days view, you can also see the impact of the recovery week and the way it's giving me some air for some time before I continue to build. This season will be a long long season - first the big Ironman in Hamburg, and later that year, the Half Ironman World Champs in Marbella. That will put the start of my off-season to late November, at which point I will be so ready to stop pushing! But for now: Everything is going according to plan, and I couldn't be more excited for the big race!

Let me log this weeks stats real quick, as this little piece of accountability always helps get the workouts done: 15 hours total net workout time, including 2 hours and 6,400yds of swimming, 8 hours and 140 miles of riding (long bike ride now at 3h), 24 miles and 4 hours of running (long run now at 12 miles / 2h), and 1h of strength training.

This week's picture is a fun one from our annual family vacation in Vrouwenpolder, Netherlands! You can see our white Volkswagen van in the back in front of the house that we stayed in, you and Mama on the tandem with Tim in the front and Michel seemingly hidden in the back. I think Steffen had asked me if he can ride my bigger bike, so I was riding his - he must be to my right.

I loved these vacations in the Netherlands! We were always with at least 3-4 other families with kids, and usually Oma and Opa were there as well. Every single year it was such fun, and with 10+ kids, we never ran out of fun things to play while you guys could hang back and enjoy some time with your friends. Such fond memories!

I dreamed of you several nights last week, Papa! In every single dream, we were just interacting normally and as if nothing happened. They weren't memories are when I was young, they felt like they were occurring right here and now. Yet, there was no sadness in them, not when I was dreaming nor when I was waking up. It is wonderful to have these connections with you in my dreams! I'm so scared of forgetting things or feeling like it's normal that you're gone. I never want this to be normal, and I never want to stop being sad. But in a way, it is a relief to just be encountering the thought of you without that burning feeling in my throat.

You're the best, Papa! Jim just said this again when we talked about you walking in the door, how much he appreciates and admires how you've shown up in life. You have really had quite the love for your family and your children. I'm so grateful for that and for you.

On to Base 2 Week 3 - and then, a recovery week again! :)

Talk to you soon,

Kathrin

P.S. Dear Reader, if you have comments, questions, memories, or thoughts to share, please leave a comment (and leave your name in the comment so I know who it's from). I would love to hear from you!

Go to the full list of blog posts or read more about the project Ironman for Papa