Week of Oct 22nd. IMAZ training week #17 -- RR#2!!!!
Okay gang, RR#2 this week. Getting my ducks in a row. Salt stick on its way. Time to true up wheels and put on my disk cover. Looking forward to meeting Betsy and Dave this Sat for our RR on the course!
Got a great OWS this weekend @ Lake Powell. Water was low 70's air was high 70's. Beer was ice cold....
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And it's going to get cold here!
Rats!.....I put a post on the Micro Thread yesterday just to get a coach opinion of what I should do if it's a trainer I guess I can go 6 hrs on a trainer, but I'm going to see what they say.
@Rian- two questions, what are the proper protocols for a dust storm should that present itself on our race day bike leg? Would it be similar to stop, drop and roll? Snickering but serious ;-) And can you talk to me about Salt Sticks? I have only taken Endurolytes.
@Michael and Amy- I did my IMSG RR#1 entirely on a drainer. It was not that bad as I just kept a steady video stream, Rescue Me all seasons in order. I did 2/3 of IMSG RR#2 on drainer. Once the day warmed up, I rode outside. Lots of video.
I am not planning to do a full RR. I can't replicate the heat and dry conditions, plus I have already done 4 this year, and I am not planning to change my nutrition plan. Vineman was similar temps and humidity.
Currently I am in run jail. Have an ortho appt Wednesday. I am not an alarmist. I usually blow off every ache and niggle of pain. But I was woken Sunday by left leg pain and I could not bear weight on that side. I suspect a degenerative labral tear. I did some aqua jogging yesterday. Not as boring as I thought. But I am a people watcher. It helped me be able to walk. In the mean time, NSAID, ice, Tylenol, heat.
The plan in my head is that if I take it easy, I can run the marathon. I am hoping he will tell me to give it time and if it isn't better in 1 week, then get cortisone so I can get through this race and Ragnar in January. After that, I will lay off whatever to heal. I don't think it is a traumatic tear, I was just walking when I first felt pain. But this bites.
@Rian and David-looking forward to seeing you saturday too. ETA? A group of us met about 5 am last time and actually started at 5:30 in the dark, to get out of the sun earlier, not sure yet if thats an option this time
@Michael-I did my 240 w/o saturday completely on the drainer-its doable (listened to my daughters complete hip hop running playlist-I like Usher and Pit Bull now!)
@Amy-you are making the right decision-SAUs!
@Dottie-I bet you had 'leaf peeping' experiences on your rides?
@Michele-sorry to hear about your new ache-hope its not a tear!
OK- you guys aren't going to believe this-I am not sure I will make it to the starting line alive. Yup-another accident. I rode the beeline sunday by myself. They have repaved the 4 mile stretch from McDowell to Gilbert Road and there is a rumble strip and about 4 inch lip along the shoulder. (During the race we ride the road). I came upon a big pile of broken glass, swerved to miss it and hit the rumble strip(not the first time) but somehow (happened so fast) front tire hooked the lip and I went down. Got up and finished the ride (only halfway through at that point)-good road rash on my left arm- will keep me on the land swim trainer for a few days. Big hematoma on my left hip-not going to run til it doesn't hurt. Nothing broken nor did my helmet hit the pavement. My swim coach has a triathlete he coaches who did the exact same thing saturday-and broke his collar bone. Of interest-the headwind both loops heading south from Shea was vicious-I actually had better times going north, which is the slight uphill part. The headwind was worse than any that I experienced in Kona. The temp was pleasant-not nearly has hot as the RR I did 3 weeks ago
Good luck healing everybody with the various issues.
i certainly am using a disc. Remember the front wheel is the bigger factor. But my 185 lbs makes this issue less of a problem.
"race sim" this weekend good. 5 hr trainer and cake 4.5 mile run per heart rate.
Be safe everyone.
@Betsy-Man girl, the hits just keep coming! Stay safe!
@Betsy and David: I was thinking of wheels rolling by 6, just so its light enough to see. I'm willing to go earlier if you both want. Will Hayes is also joining in the fun too.
@Michele and Betsy: Hope you both are okay. Betsy that accident and your injuries are just like the one I had in september. Scary. Glad you came out okay.
@Amy: Salt Sticks are capsules just like endurolytes except it takes about 5 endurolytes = 1SS. Salt stick sells a dispenser which you can mount multiple places on the bike or carry on a belt on the run. Takes the pain out of dealing with all those E-lyte pills. Ener swear by them. This is my first time using them.
Dust Storms -- Squint and hang on.
Disc Cover -- It'll be my first time, but I'm using it for the RR this weekend. I've heard except for a full on cross-wind 90 to the bike they always help. We'll see.
Lake Powell -- I highly recommend this as a place to visit! Yes its man made, but there are few places more visually stunning than this place with the sandstone towers and slick rock being lapped by crystal clear blue water. Will Hayes' family and mine and another non-tri family rented a house boat for 3 days as a 'never let go of summer' trip. We scored a weekend of Indian summer weather, and no one wanted to leave. If anyone has an inclination to visit there, talk to me, we go camping there many times in the summer with our ski-boat. I can give some good info. I'll see if I can post a pic or two.
Have a good one!
Thanks all! I am feeling confident that I will start IMAZ. I do NOT want to walk the entire marathon. I get slight pain going up down steps one at a time, but yesterday I couldn't even do that! So every day is progress. Appt is tomorrow. Not thinking, jogged down hall of clinic. No show stopping pain, but a reminder that it probably wasn't my best idea. Totally bummed about Thursday long run. I totally view that as my day to eat anything. Now I am really focused on diet to prevent weight creep. So excited for this day to come!
Is anyone planning on doing a pre race swim on Thursday or Friday in a near by lake? Beings the water is 50 Deg here in Iowa its been almost a month since I have been able to do a OW swim and would like to get more than the Saturday OW under my belt.
Please let me know if anything comes up.
@Randy-I'd be willing to do OWS one of those days. Sajuaro lake is closer, just about 5mi up the Beeline from Shea. Bartlett lake is bigger but another half hour away. I've been to both, but if time isn't critical I like Bartlett better. I think Dottie has mentioned interest in an OWS out of tempe town lake
@Michele-I will send positive thoughts your way for your ortho appt. I may be sidelined also for Thursdays long run-I need to (force myself) to let the inflammation in my left side subside instead of making it worse-want to be ready for Saturday.
2 things:
1. Rich says I can go less on trainer this weekend BUT I will do Distaster workout from TrainerRoad, which if done to perfection is 310TSS for 4:10......gonna make it a tough 4 hrs!
2. Did long run today. Just an easy run/walk at 16.8 mile (2:47) ran continously the last 3 miles.
I did my RR#2yesterday ouch. I pushed it to see how body would react and it went ok but I would of failed the run at mile 15-16 it felt like. NP 178 TSS 336 IF .76 Run Avg 9:44 for 6 miles. Total bike time 5:52
My estimated race numbers should of been NP 165 TSS 296-300 IF .70
I think I will.split the diff and look to race at 168-170 NP Run pace I am going to try and hold as close to 10m/m as possible. I don't do the 30 sec/6milesc slower run cause it will slow down naturally anyways.
@MJ: Good Lord Man. I do not envy that workout.
@ Brian: Nice bump! I didn't do the test, I am curious about my watts, they seem to be creeping up in the workouts, but I know I'd just stick with my current FTP anyway.
@Randy: Way to go! Planned numbers sound good in relation to the test.
Great Final LOOONG Run this AM. 17mi 2:25. Every week I'm astounded at what a HUGE difference carrying perform and gels makes on that long effort. I shudder thinking about all those long runs in years past where I just took a little water, and crawled my last miles home, always thinking I needed to be fitter! Ha!
@Betsy and Michele: Hope you are recovering well.
Let's GO everyone!!!
RR #2 Ironwill bent not broken
!! Lost the key on the ride. Back door was unlocked so I hopped in the car and thought what to do since I have no spare key (don't ask). My car key was in a zip lock bag w/ 5ft of toilet paper a sample packet of utter cream. So I decided to push on and refill bottles w/ Ironman perform. Found the zip lock bag w/ key 30 min into ride. Because that is where I started to eat an Ironman power bar. Having 2 zip lock bags in the same pocket not smart. Talk about finding a needle in a hay stack. I picked up 3 FLATS with in 5hr. The wife came and picked me up took me back to my car and dropped me off. With the Garmin on the bike with the wife no way was I calling her for the second time. Ran/walked Ankles very sore from last weeks 5k race that I PR by 1min and 33 seconds witch put me in 4th in my AG group. Got in the run but a much slower pace. All in all I was happy that I stayed in the my box on the bike despite the conditions. Bring on the TAPER!!
For the bike the goal was 3 loops witch equal 112 miles in 6hr w/ car as aid station.
7am start to ride w/wind 20mph 55f with wind chill 40f toes frozen (this is vegas?) didn't have the right gear.
took me 2hr to go 18miles. Due to the steady climb like AZ ,HEAD wind and staying in the BOX. On the way back is was easy with tail wind. The up side with the winds is that it forced me to stay more arrow.
Got to the aid station (car) no car key
@ MJ your Mental game must be IMAZ ready!
@ Betsy will see you at the starting line Your taper starts Just a little sooner.
@Rain nice Last long run
@ Amy good call on the SAU points
Keep the rubber side down every
I did my race rehearsal last weekend so I'm doing last weekends rides this saturday. Good luck to all doing the race rehearsals this weekend!
@dave I'm going full dress rehearsal: race tires, wheel cover, aero helmet, en kit. See what shakes out. I haven't gotten any info, other than what's on the Facebook page. We'll look for you at the sign in.
@Shawn EPIC RR. The race will be wayyyyy easier I think!
@dusty good job on the run! Enjoy the rides this weekend.
@Rian and David-did you seem Tim's email about tomorrow? He is still recommending 5am for us slow people (me) so I will likely be there by 5 and starting by 5:30. parking is in the covered lot west of tri sports which is Mill and Rio Salado. Interestingly, he mentioned it will get insane on Rio Saldado after 9:30 with tailgaters for the evening game-may be best to do an extra loop on the beeline and forget the middle loop McDowell to Rio Salado turn around. He has support at the start, gas station at McDowell and at the northern shea turn around.
Completed my RR bike/run yesterday. Was provided with some very similar (I hope) IMAZ weather conditions. Sunny, temps climbing from mid 60's to 79 degrees and moderate winds. Pace remained steady throughout course of the bike. Relatively flat course with a few rollers and slight grades. Lot's of traffic though since it was a Friday. Run off the bike was good. Two things I have noted in these RR's and am wondering if anyone else has had the same experience:
1) On the bike, I generally tend to get into a "slump" where things start to feel tough, body parts start to annoy me and mentally I start to take a downward slide between the hours of 3-4. After 4, things get better. Does this happen to anyone else? I am fueling consistently every 15 min. from the get-go. It may be water in-take. I may not be taking in enough initially on the ride. I tend not to sip it as consistently as my fuel.....
2) I feel enormously better at the end of the hour run than I do when I get off the bike. Just thought that was kind of funny since technically I am an hour further into killing myself!
Hope y'all have successful days today. I'll be here with my feet up thinking of you! Can't wait to hear about the Tempe ride!
Amy - what you are experiencing is normal. Myself and many others have observed that we hit a rough patch 3-4 hours into the RR. In fact, this is when I seem to have trouble in an IM race too, not just in the RR. When this happens, I make sure I'm fueled and hydrated a little extra...just top off the tank, so to speak, so you can eliminate that as a cause. Then I change my position on the bike. I'll get out of the aero bars and stand up for brief periods (like 30 seconds) and try to stretch my hamstring muscles, swivel my neck around to give the neck muscles a break, shift to an easier gear and increase my candance (or vice versa) while maintaining the same watts, maybe stop and take a pee. Just change up a few things briefly to get your thinking about something else and to change your body position.
And yes you will most likely feel better an hour into the run than just coming off the bike. Your leg muscles will have adapted to running, just remember that you still will have a long way to go after the first hour. So don't burn all your matches in the first 2 hours. As WSM (and age group course record-holder for IMAZ) Al Truscott once said to me "We run fast at the end of the race, not at the beginning". If you follow this pacing advice, you will pass many people in the last 6 miles of the IM run, and it feels AWESOME to do so.
Hope this helps. Good luck in AZ.
@ Amy I get the same feeling due to my neck letting me know that it wants a break from the arrow position. This a place were I have and will take a caffeinated gell and sit up for a few seconds give my body a break and then get back to kicking some butt.
Avg Power: 161 W
Max Power: 543 W (not sure how that happened.)
Max Avg Power (20 min): 196 W
Normalized Power (NP): 180 W
Intensity Factor (IF): 0.692
Training Stress Score (TSS): 320.4
VI: 1.16. I guess I really need to work on the VI. I could see the numbers fluctuating a lot but thought I would be more even.
Then did a nice run around Tempe Town Lake: 6 miles @ 9:00 pace. Maybe a touch fast, but I did not add the 30"/mile.
We're getting close. Hope everyone had a great day!.