Workouts- Last 3 weeks
After doing the RR last weekend, and the Hartford HM yesterday, today was last Saturday's bike, but shortened. P said to just do the work, and shorten as needed. I did, but more for SAUs. (Wife has been working on building new deck stairs all weekend while I do my thing. So I cut it short so I could make my famous cheeseburger meatloaf for dinner) Road in the afternoon as it was raining this morning. Total of 35mi in 2.5hrs. Wicked headwinds so that's good practice. Did my Z4 work too. Wasn't as bad as I had anticipated after the HM yesterday but I did have Thurs. rest, Fri. RR swim only.
8' @ .957IF; 10' @ .95IF; 13' @ .90IF. Then 1:18 @ .716IF.
Right lower calf feels tight/sore after HM yesterday. Felt fine on the bike, but then worse afterwards, esp. walking around. Taking ibuprofen and will ice. Will jsut swim tomorrow and Tues. will prob be off.
I feel pretty lame about the bike mileage this week (50) as a result of doing RR last week, and shortening this week. Is this foreshadowing about how I'll feel during the taper? LOL I just have to keep reminding myself about the past 11 months of training building up to this....
Any advice from veterans about handling taper mentally?
Comments
Where is the info about the team dinner, 4 keys talk, etc? I looked around, but couldn't find it.
RR#2 was a grind, much harder on rolling hills in this area. Didn't help that I had moved my 2.5hr run from Thurs to Friday night. So, that probably didn't help the RR.
Trying not to eat everything in the house. Feel like I'm gonna gain 10lbs in the next 3 weeks.
#keepthefocus!
My main goal right now is to NOT get sick and make sure I recover from Last week. I will do Most of the training this week and next but taking today off and just a swim on Tuesday.
With three weeks to go I will "find ways to rest more", pretty sure that's in the wiki somewhere. I'll hit the last of the long runs for sure, on the trainer for the last few bikes but ultimately I'm trying to get all the miles out of my legs and feel fresher come race week.
I'll be using the extra time to do things like clean my bike really well, configure my bike for the race and shipping, and start packing and making check lists.
Kim, when you were down there for the camp, how did you swim. I was suprised to hear during the call that the swim course isn't typically set up until the day before the race or race morning. I'm also not sure I want to swim out into the middle of the ocean with out being supervised.
I'm comparing all this to Lake Placid where I had swam 1 lap of the course 3 times prior to the race at either the camp or two days before the race.
Did I answer your question?
https://docs.google.com/spreadsheet/ccc?key=0At8t0x4dO0EHdGhBVWQydXN3cHNtTHBKUF8tMXVhSUE#gid=9
More details are hopefully pending from Mr. Stark soon......
Kim, yes you answered it...
I'm not going to stress about this. When I get down there I will throw on my suit and splash around for a bit. I want to figure out where the sand bars are at. I'm not going to stress about trying to swim the course on Thursday.
Not to freak anyone out but a coach from the local tri team here in VA just questioned me if I actually thought it would be wet suit legal...key the impending doom music...
today its listed as 79 degrees. I think that means its not legal.
http://www.surf-forecast.com/breaks/Panama-City-Beach/seatemp
What is it that has you worried the most?
RR2 DONE! Glad that is over. results: swim-1:11:15 in 33yd pool no wetsuit (too hot). Took two gels 15 minutes before beginning, did a goggle leak check as my warm up. felt fine throughout entire time but drifted again at about the 40 minute mark... Bike: 111 miles 6:06. Felt great for the first 5 hrs then started with some good old nausea until the end - legs were very tired for the last hour as well. maintained power and VI was 1.04 overall. Run: 6.25 miles 58:35. Continued with nausea for the first 2 miles and it wore off finally. Overall not bad in my mind once i figured out why i had nausea when i didnt change anything from first RR. Come to find out that one of the side effects of an antibioitic i am currently taking for an elbow infection is nausea when taken on an empty stomach - GO FIGURE!!! all that was in my gut was Infinit, salt Tab per hour, and a GU every 1.25-1.5hr.
Sure glad that swim was over this morning as well - not sore, just tired today after walking through Disney World (Hollywood Studios) most of yesterday .
I will be glad to link up for a OWS in Panama City during race week for those interested.
I'm not really worried...I just had a vision of swimming a loop of the course like I did in Placid but I"m OK with it.
The swim is the swim...I will do my best to swim steady and get out feeling fresh.
It hadn't even entered my mind that this would not be a wetsuit legal swim. I guess I'll pack my speed suit and try to block that out of my mind til race week.
?Wetsuits are permitted if the water temperature is up to (and including) 76.1 degrees Fahrenheit (24.5 degrees Celsius) or colder.
?Wetsuits will be prohibited in water temperatures greater than 83.8 degrees Fahrenheit (28.8 degrees Celsius).
?Athletes who choose to wear a wetsuit in water temperatures between 76.1 degrees Fahrenheit (24.5 degrees Celsius) and 83.8 degrees Fahrenheit (28.8 degrees Celsius) will not be eligible for Age Group awards, including World Championship slots or Rolldown slots.
?Full wetsuits are permitted (arms and legs covered).
?The De Soto Water Rover wetsuit is PROHIBITED
Nate, I did this race in 09' and they had the course somewhat set up. I think there was a couple of little bueys out for marking but they don't have the big ones up. Plus, with 3000 athletes down there I promise you will not be out there alone. I remember getting in 2 swims last time with the course marked by little bueys but I can't tell you what days they where. Hopefully this helps!
don't feel bad about tweaking workouts a bit. these last 2.5 weeks are more about staying tuned up and out of trouble. not building. so, IMO, the goal of these FTP workouts is to go out ez, warm up good, hit the work intervals best that I can (ie...daylight, time, lo mojo), cool down, and get home safe and uninjured, ready to recover & rest. I believe we're just revving the engine a bit so that we don't become stale over the last couple of weeks.
and regarding the wetsuit issue, I've heard (now, I've never done this race) that this is pretty typical of the area. I've been told that it hovers right at (or slightly above) 80 but somehow always cools down right before the race. I expect that it will be wetsuit legal. If not, just swim ez, stay in your box, and remember that we'll be much more bouyant in the Gulf cuz it's so thick with the saline!
The bike shop group I ride with sometimes isn't riding tomorrow so I guess I'm solo.... again. Ugh. Was looking forward to the group as I haven't ridden with them for awhile. Actually looking forward to long run Sunday cuz I'm bringing Maggie with me. Not sure if she's ready but I go so slow I'm sure she'll be fine. Will be good to tucker her out!
12' @ .932IF
12' @ .894IF
26' @ .822IF
26' @ .733IF
1:24 @ .70IF
Total 3:16, 41.5mi
Then 2mi run in 27:16 (avg. 13:36 pace) Started out slow which was OK then picked up a bit. Target pace for first 6' will be 13:50 so I can slow 'er down a bit.
Cut my bike down to 1:40 yesterday after the 1/2 hour run. I've been nursing a pain above my knee that only presents itself on longer rides. It's a-ok for the run, interestingly. Trying to be smart and err on the side of rest. I'll swim today and do today's bike tomorrow. I'm actually getting some things done on the honey-do list this weekend, so it's all good! Hope everyone's having a great weekend.
been very busy at work and life. Still getting most of the workouts done as prescribed. Might miss 1 workout a week. But, not stressed about that. At this point, my fitness build is not going to be what makes my day on Race Day. It's my rest & recovery that is priority. So, that's why I'm not stressing. EZ warmups, rev the engine with the FTP work or TP running, then back off and call it a day. Get home safe and sound. Getting home with no injuries = victory for the day. Then repeat!
I slept 11 hrs last night. That means something.
Felt much better on the run today than I did on the bike yesterday. Go figure. Time to clean the house and get some SAUs!
Did the bike today on mtn. bike on flat rail trail. (Skipped the run) 23mi in 1:55.
1/2 RR swim tomorrow then massage.
The biggest worry right now is the damn hurricane. Looks like it should be gone by Wed. when I fly out but you never know...
Safe and smooth travels to all!
Nice massage afterwards relaxed me quite a bit which I needed with all this hurricane trauma going on....