Week of Oct 15th. IMAZ week #16. One Month To GO!
Training plan shake up for me this week as I'll be on a multi-family get away this weekend: Houseboat trip on Lake Powell!!!! So ready for a little break. Lake trip means some really, really nice and long OWS Friday and Sat, but also squeezing a lot into M-Th. Luckily this is a little bit easier of a week in the plan.
I'm thinking a swim and short run today. Run intervals tomorrow. Long Bikes on Wed, Thurs (ugh more trainer riding early). OWS on Fri and Sat. Long run Sun.
Hope everyone has a great week.
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Wow, legs are roasted from Saturday Intervals......then Sunday's ABP ride, but happy with the results from the weekend! Swim is going to be 'just make it thorugh' this evening! Keep up the good work all, we are getting close!
Dont know if Dan's on the Int plan, but the Int plan has a 5k test this week instead of the long run. Dont know why, I wouldn't be testing this close anyway.
Seem back in the game. Good weekend's training. Swim this AM. will see how the bike intervals good tomorrow. Well rested. ETc.
Not sure if this has been posted before, but this website gives daily, hourly water temp of Tempe Town Lake. You can watch the daily temp average declining trend between now and race day.
http://www.tempe.gov/wx/TownLake.aspx
@David - Thanks for the link, water looking decent at 74 right now.....
I am recovered from my weekend stupidity. Took yesterday off to earn SAUs and get a massage. Changing the week around to be convenient for me. Glad to have a week off from long run.
Took the bike in for cassette change (going to 12/25, I have had an 11/28 for my hilly races this year), tune and cleaning. Should be ready by the weekend and for the race. Riding the road bike this week for intervals. That will be a nice and comfortable, love my road bike.
We are so close! hang in there team!
I'm tired. My most predictable sign of overreaching is not sleeping well. Have not slept well last 2 nights, Oh well.
@michael J. hope you get your much needed rest soon.
I really changed it up last week due to my shin injury (no run for two weeks) and travel. Just returned from Kona yesterday which was a blast-I worked on the pier with the dive shop that sets up and takes down the water course. As my husband (he spends his summers working for this dive shop as a dive instructor) worked hard last wed-fri setting up the course I got to swim at the pier and ride the queen k-and Friday i did the whole course (my garmin read 5000 yds) and rode 60 miles to Kawaihai and back (I've never done the rode to Havi). Saturday was a rest day (all I had to do was deflate and put away all the 'flugels', then watch the pros come in. Oh, I did cheer Coach P, Al and Dottie out of T1 too!) and Monday a travel day, got one last 2 hr ride in sunday. I didn't have a power meter so it had to be HR/perceived effort riding-felt a little naked.
And today, after the intervals, I did the 20 min bric run and YEA! no shin pain so I'm back to running only missing one long run. Instead of a 5k test thursday, I will probably run 2 hours to make some of it up.
I'm changing my plan a bit this week to do the B2B iron race as a relay. I'm doing the swim and the bike and then tacking on a 60' run afterwards. Basically doing my race rehearsal this weekend instead of next. I had a great run on Saturday after the long bike and set a new 5k #. I'll be using that number as my test for this week as it was a little over a minute better than my last test time.
@Robin: Great News. Amazing what a day or two of recov. makes.
@Michael: Good Diagnosis. Rest up.
@Betsy: Yay! Sounds like Kona what just what the DR Rxd!
@Shawn, Dusty, Bryan: Killin it guys way to go!
@David: Thanks for the link, I didn't know about that one.
I'm shuffling workouts around to get a weekend family trip in. Did my 4hr ride yesterday on the trainer in 2 blocks, one before and one after work. My legs are toast now, so I dont know if I can get back on the trainer for my ABP ride today. I may save it for sunday when I get back, and get in a run instead. Looking forward to boat trip on Lake Powell trip this weekend, some of the best OWS you can do anywhere, plus no biking or running!
Hang tough, be safe!
Hang tough all.
Lake temp balmy so far.
Have fun swimming in Lake Powell
Swimming 3200 yards x3 this week. Shoulder pain is there but manageable. The best part is speed is pretty close to normal. Off by a few seconds but I will take it.
Envious of those going to Arizona for training.
@Michele: glad to hear you are swimming with little pain-and have your speed! I am running but only wish I could say I had my speed
@Rian and David-look forward to seeing you next weekend at the 2nd RR in tempe. There is a planned run (10k I believe) around the lake afterwards
@Michael-hope you are getting needed rest
Got my 2 hour run in today as I said I would-no pain but speed was lacking. My pitbull Emma wasn't happy about that!
hop in on a 5kish and the results are 5 point Vdot gain (07/05/12 was my last test) with and overall time for 3.24mi of 00:21:19=6:35 pace per mile!!!!! placed 4th in AG.
This was my 1st event of the year. So I was pumped to be in the mix. @ mile 2 I was foaming at the mouth and giving it all I had!!! As you know our legs aren't well rested
I don't want the improved VDOT!!!!!!!!!
EN data tool gave me a VDOT of 49?