Posted By Bruce Thompson on 21 Apr 2013 02:05 PM <p>The TTT is 4 weeks from this weekend. Today I'm doing a TTT mini RR...this morning I swam 2200 meters (WU then, 10x 200 with 20" rest between each 200), rode 25 miles on the trainer @ 225W (low Z3), then ran 3 miles on TM with 1.5 miles @ 9:06 pace (Z1) and 1.5 miles @ 7:50 (Z2) pace. Resting now and then later today I'm going for an outdoor 25 mile ride followed by another 3 mile run. Trying to get use to doing 2 race efforts the same day to simulate the Saturday of the TTT which has us doing an Oly in both the morning and afternoon.</p>
Wow, holy smokes that is some serious race-specific prep...I'm just now transitioning from the OS and am WAY behind. My approach to the TTT is to treat it as an epic weekend en route to Kansas. But I like the idea of some "2 race per day" simulations. I may try that next weekend although my family situation does make it difficult. One thing I'm going to for sure do is some swimming on the heels of hard biking and running. My kids have swim lessons at 2pm on Saturdays so next week I'm planning on some lap swim after my morning long brick and see how it turns out. I was thinking this weekend that the TTT is right around the corner...it's too real now!!
I feel like such a wuss looking at what you all did. :-)
I did a half marathon today.
PR from a couple years ago 1:28:52 Today's race: 1:29:30
PR race was under very, very nice conditions. This race was done with temp around 40 (which was ok) on a much windier (= lots of wind) day on a much windier course (= lots and lots of turns) and some long sections on some maintained trail. The latter is comfortable (no roots, etc), but slower to run on....so while I would have liked to set a PR, I view these two races as pretty close to equivalent.
The good news here is that my 5K and 13.1 mi VDOT score are pretty much identical. (around 19:30 5k corresponds to this HM time.)
Ok so I did my 2nd workout session today. My wife was out of town for the weekend and my 17 year old daughter doesn't want to be seen hanging out with her dad, so I had plenty of time to do the TTT "double brick" (Matt - enjoy being with your kids now as the day will come). Outdoor Bike - 21 miles at 191 avg watts (high Z1), 18.7 mph, avg cadence 89, avg HR 132, avg temp 53*F. I just cruised along and my legs felt ok, better than I expected. Then hopped off the bike for a short run. Outdoor Run - 3 miles at 8:39, 8:36 and 8:40 pace. HR was between 128-133. Again, legs felt better than I expected, but they are getting stiff now. All in all, a successful day.
@ Bruce - Wow, that's quite a day of training. Nice work! When racing i do walk the aid stations but didn't do that yesterday. I was taking in a few ounces of perform about every other mile. Good call on the sweat test. I have not tested myself but that will help me to dial in my hydration.
@ William - Great race! Sub 1:30 on a windy day is no easy achievement. Hell, it's not easy on a day with no wind. Way to go!
I'm not usually into "making up" workouts but since I wasn't going to do the ABP ride until the evening today I decided to do a short 25' run to my parents place before brunch this morning…not really a "make up" for the missed 30' brick on Thursday or missed 45' run on Friday, but a little extra run time nonetheless. It was point to point into a headwind but I ran it hard and built up some appetite for the brunch at least.
The run didn't sabotage the ABP ride – actually the ride tonight was a good one. Unlike last week I didn't do the brutal 60' interval to start and instead chunked up the 105' post-warmup as a more reasonable 45'(3'), 30(2'), 25' to make an even 120' ride. Although the room FELT really warm in fact it was quite a bit cooler than last week, topping out at 71.6 degrees vs. last week's 75.2. My HR was a lot lower and in general I didn't feel too bad for the whole ride…although the last 10' ALWAYS seems to feel super-hard! Amazingly my HR was rock solid…identical in every interval and with a max of around 10bpm lower than last week.
Bike – overall 120', NP 215, IF 0.845. Warmup of 10' easy/z1 then 2x1'(1')@z4, then 1' easy. Then the main set:
Comments
I did a half marathon today.
PR from a couple years ago 1:28:52
Today's race: 1:29:30
PR race was under very, very nice conditions. This race was done with temp around 40 (which was ok) on a much windier (= lots of wind) day on a much windier course (= lots and lots of turns) and some long sections on some maintained trail. The latter is comfortable (no roots, etc), but slower to run on....so while I would have liked to set a PR, I view these two races as pretty close to equivalent.
The good news here is that my 5K and 13.1 mi VDOT score are pretty much identical. (around 19:30 5k corresponds to this HM time.)
I'll post a RR elsewhere.
William... nice race. well done.
Ok so I did my 2nd workout session today. My wife was out of town for the weekend and my 17 year old daughter doesn't want to be seen hanging out with her dad, so I had plenty of time to do the TTT "double brick" (Matt - enjoy being with your kids now as the day will come). Outdoor Bike - 21 miles at 191 avg watts (high Z1), 18.7 mph, avg cadence 89, avg HR 132, avg temp 53*F. I just cruised along and my legs felt ok, better than I expected. Then hopped off the bike for a short run. Outdoor Run - 3 miles at 8:39, 8:36 and 8:40 pace. HR was between 128-133. Again, legs felt better than I expected, but they are getting stiff now. All in all, a successful day.
@ Bruce - Wow, that's quite a day of training. Nice work! When racing i do walk the aid stations but didn't do that yesterday. I was taking in a few ounces of perform about every other mile. Good call on the sweat test. I have not tested myself but that will help me to dial in my hydration.
@ William - Great race! Sub 1:30 on a windy day is no easy achievement. Hell, it's not easy on a day with no wind. Way to go!
The run didn't sabotage the ABP ride – actually the ride tonight was a good one. Unlike last week I didn't do the brutal 60' interval to start and instead chunked up the 105' post-warmup as a more reasonable 45'(3'), 30(2'), 25' to make an even 120' ride. Although the room FELT really warm in fact it was quite a bit cooler than last week, topping out at 71.6 degrees vs. last week's 75.2. My HR was a lot lower and in general I didn't feel too bad for the whole ride…although the last 10' ALWAYS seems to feel super-hard! Amazingly my HR was rock solid…identical in every interval and with a max of around 10bpm lower than last week.
Bike – overall 120', NP 215, IF 0.845. Warmup of 10' easy/z1 then 2x1'(1')@z4, then 1' easy. Then the main set:
45'(3') @ z3 – NP: 222 (IF 0.873), VI 1.00, HR 150/156, cad 91
30'(2') @ z3 – NP: 221 (IF 0.871), VI 1.00, HR 150/156, cad 91
25' @ z3 – NP: 221 (IF 0.870), VI 1.00, HR 150/156, cad 91
http://connect.garmin.com/activity/301489784
Run – overall 3.87 miles in 26:01 (6:44 avg pace), HR avg 161 / max 178
- House to the Path: 8.75' @6:40
- Path southbound: 11.75' @6:37
- Path to parents' house: 5.5' @7:05
http://connect.garmin.com/activity/301424195