Short Course 20-26 May
Hey! I saw that this thread is still not up yet, so here we go!
Seems as though we have several EN'ers doing Short Course variants this summer, e.g., Get Faster and Run Focus. Since this forum tends to get small, recommend you all stay here and continue posting as long as you would like vs. starting a new forum. Had to say that since this is my 3rd year doing SC and it has gone the same each year. 
@Kim - although the IMTX focus for next year has me thinking, just looking at the temps this year has me backing up quite a bit. At the very least, I will do the IMTX camp since it is only 3hrs away. My plan is also to do IMFLA in '15 when I age up to 55-59. I did it in '09 and think I can execute better after training with EN for four years and getting my speed back with these SC programs. 
@Aleksandar - sorry to hear about the race. WTC is going to refund? Or at least let you sign up next year free? 
Comments
Night off to hit the dog park w/ the pups tonight. Back to it tomorrow night.
vacation's over and all of those two a day workouts are a thing of the past.
First day back at work from 6:45 till 8:30 no workout for me today.
Swim in the AM so that should help get me on track.
As for abandoning the short course forum, I just got here. I like it here and although I might one day do a HIM, I am not sure that I will ever be anything but a short course guy.
So you can't get rid of me that easily.
@Aleksander tough luck on the race. Lots of weather events lately.
have a great week team!
Rocked the 2x20' @FTP ride this morning. Actually bumped up my FTP by 7 Watts ... this is the 2nd time I've done that! Seems that outside riding agrees with me. The 30 min run at Z3 out and Z4 back that followed was a challenge but completed, I'm feeling pretty good - carrying a bit of fatigue but ready to race.
Good timing too as my SC Season starts this weekend - not counting the 5K race this past Saturday, where I set a PR by more than 30 seconds! Work Works! This Saturday I have a Duathlon 2-18-2 (C Race); Then next Weekend is my first Sprint Triathhlon - Lake Mills, WI (C Race); And then on June 9 is the Elkhart Lake Olympic Tri (A-/B+ Race). Last year I bonked on the run due to poor nutrition - hard lesson but well learned - now I pay real close attention to it in all races over a 75 min.
What races does everyone else have coming up?
Thanks guys, bummer it is, but it is ok. We move on. Just a few notes on SC plan and prep. I felt very well prepared with some data to back that as well as subjective feel. I did reduce several workouts during taper as I felt I needed to reduce stress and allow for more recovery. I did feel really good in the days leading and on the race day itself. I think, it is a solid plan.
GF adv, week 1. I am skipping all the testing and moving on, little adjusting here and there as my bike training was on minimal, OS type volume, now I need to carefully turn the volume of bike up.
Monday: AM Bike ride 2hrs@175 NP, TSS 78, IF .64, PM swim with team, own production, some fast 100s, 15 of them, all in 1:13-1:10 SCY. 3000SCY in 1:05, lots a rest between subsets as kids swim a lot of mix stroke, I do little but try to conserve legs.
Tuesday: per plan MS 2x20min(4min)@FTP, 1hr 45min ride, NP 230W IF .85 cad 89, TSS 128, finally outdoors
int 1 : AP 275W NP 276W IF 1.02 VI 1.00 cad 92 HR 156/164
int 2 : AP 271W NP 272 W IF 1.00 VI 1.00 cad 91 HR 162/168
Run after, 4mi@EP, all at 8:00pace+ 5x strides
Not bad. I'll take it. Coaching tonight and having fun watching swimmers crank out repeats of 400IM, always a pretty sight.
Since it is my production, they will hate me, I know it, but will love me come July/Aug meets.
Today was bike at 3 X 1'(1') @Z4 plus 2 X 20'(4') @Z4 on the trainer. I was in Z4 AVHR and AVSPD until about the last 10' when I let the speed drop and just went on HR. my "pain cave" was 78 degrees with about 90% humidity and I was melting even with the fan on high! The run was an easy 25' @Z1 (thanks RnP).
@Jim - a 2-18-2 duathlon is a really sweet distance! Based on your recent run PR and bump on the bike, you seem ready to rock this one!
My next race is June 22 - another local sprint at 500m swim, 13 mi bike and 3.5mi run. I did really well last year and am looking forward to executing better on the bike!
Ralph- I know what you mean by work schedule, I struggle too when I am on the road. Do your best. I found with less frequency, I go hard when I can train. It seems to work, just no more time for easy days.
Joe- sprints hurt, period, during and after, it hurts me just to think about it. I will take my 4:40 HIMs any day over sprint.
That's a hot room you got, mine is 70F steady+big fan, so my FTP indoors is the same as outdoors as my conditions are similar.
Jim- I love those 2x20min bumps. I find them real more often that just a test.
Jamie- pretty graph for sure, nice n/s of power, masters kick ass, I hang with 11-12 year olds, get my bottom delivered to me all the time.
Today, AM, peaked into week 2 of GF adv, week 1 has a test but instead of test, per coach's suggestion, do favorite workout, so I thought I bridge the gap to next week.
7mi in 51min, 7:18 pace, rTSS 90.3, IF .98 with NGP 6:46
MS: 2x1mi(4min)@TP, int1 6:22 pace, int 2 6:16 pace, 1x800m(2min)@TP, 6:18 pace, 1x400m@ 6:14 pace, 2min easy, than 6min@HMP 6:51 pace.......enjoyed it, nice weather, little windy, but no strain at any point.
My races are:
July: 14th Shawnee-Mission Triathlon, just shy of olympic distance, 21st Lawrence triathlon, olympic distance
August: Jackson County sprint
September: HyVee triathlon, Rev 3 Branson HIM
October: Soma triathlon or B2B half
Tuesday 180 swim with 1200 drills in the AM felt better than usual (I'm not dead yet!)
Evening Run 4 miles first mile at MP Z2, second mile zone 5 (7:00 pace), third mile divided into 2x 400 sprints at Z5 with recovery at Z2 in between, then Z2 home.
Then Thai food
@Aleksander swim times like that make me hurt just to think about it. Strong Work!
@ Jim Good luck this weekend!
Joe- Glad to hear you didn't melt during that WKO. Thats crazy! I'm pretty lucky.. my pain cave stays close to 60 year round. We finished our basement a couple of years ago and I think that helped insulate it very well!
Jamie- Good work in the swim! Even if they kick your a$$, it makes you stronger to train w people faster than you. (And that is most people in my case!)
Aleksander- Looks like you're on the "one-a-month" race schedule like me!
Ralph- MMmmmm thai food! Haven't had that in awhile. Anything w/ peanut sauce is OK in my book!
Short FTP bike last night.
10'@ .89IF
8' @ .93IF
8' @ .91IF
Total of 15.8 mi in about an hour. I rode on a paved trail but there are still stop signs at some intersections and that really throws off the intensity on these shorter intervals. Guess I have to ride harder to make up for it in between!
Skipped the swim tonight, I may try to make it up at some point, but not sweating it. Did 4 x .5 mile on the treadmill and tested out my new Adidas Boost sneaks. Love 'em so far. Need to take 'em on the road before I commit and take the tag off! Target pace 9:53. Intervals done @ 9:44, 9:40, 9:38, 9:34.
Here's the race schedule for the rest of the year:
June 1 - Rev3 Quassy Oly- super hilly
July XX- Sprint
Aug. XX- Oly- Flat!!
Sept.- Sprint (5th time doing this race... My first tri back in '09)
Oct.- Hartford Half Marathon
Later guys!
Did the 2X 1.5 @ Z4 today and put in a total of 6.5 of good strong work. Averaged 8:09/mi then 7:43/mi. At work during lunch i got in the 2300m swim workout. I was looking at just getting home and chillin' and getting to bed early, when my wife called me at the end of the work day and said some out of town friends were downtown and she wanted us all to go out to dinner. So, from work I went downtown and hung pretty tough and actually was sociable.
@Jamie - like that workout. Very strong - plus a 3000 yd masters workout. well done.
Now to get back to work and think about that ride home...
Thursday, per GF adv+ swim with the team.
Bike 100min, AP/NP 197/221 IF.82 TSS 110, MS 3x10min(4min)@FTP
int 1 AP/NP 273W/273W, IF 1.01 VI 1.0 cad 91 HR 144/150
int 2 AP/NP 274W/274W IF 1.01 VI 1.0 cad 92 HR 146/152
int 3 AP/NP 276W/276W IF 1.02 VI 1.0 cad 91 HR 148/153
PM swim own production, MS 3x1000@14:00........pretty controlled and enjoyable.
Today will be run and swim, than looking forward to Saturday's brutality of 2x20+10min on.......been a long time since I did that.
AT- Great bike! I don't think I've ever seen 2 x 20 + 10' ON. Sounds evil! Good reason for me to stick with INT plan for a while...
Great swim and belated Thurs bike this afternoon. (Gotta love 1/2 day Fri!) 16 x 100. Def. getting faster.... Hope it translates into faster race time. I usually swim very convservatively in races but I think this is a year to push it jsut a bit, as long as I'm feeling comfortable.
Then I did 10' ON on the spin bike at the gym. It has power, but not sure how accurate it is. I rode it like it was though and aimed for 212+ watts. Easily hit that.
Feeling strong and loving the taper! (Its my strongest discipline in tri.
Did 3 X [5'(1')@Z5+1'] for a total of 15'@Z5 and then 3 X 4'(1')@Z3 for a total of 63' then ran at a 10'/mi pace for 4miles. So, even though it was raining hard, I still got in a fairly good workout.
Just prepped the Boston Butt for smokin' on Memorail Day. Although it is 10lbs and it'll last me a year, it is a tradition I love! Happy Saturday all!
I am out of town traveling with my daughters softball team. Yesterday I did my long run doing laps Round the park for 7 miles. Today was 400 sprints. Interesting that my heart rate rarely comes below zone 4 when I am doing the "off" between the zone 5 400s. I feel good so I keep going. Today I set a new max HR while doing 400s at a 6:04 pace. It is work but it seems to be working.
Long bike tomorrow since it is like a weekend
Today was 74 degrees and 97% humidity and I ran slower than Wednesday doing the same workout, but my AVHR was way, way higher. So, with faith, I know that since I busted my butt, this will make me a better runner!
Now to kick back, read the paper, and then get in that jacuzzi with a Scotch as a reward for a hard week of training!
Also since my usual terrain is flat as toast, running in the hills might have contributed to the increased HR. I can certainly tell from the HR trace when I was going uphill.
Saturday's Duathlon (2-21-2) went pretty well for me despite the cool, windy conditions. I set a 2mi PR on the 1st run w/ a time of 13:25 - first time under 7 min/mi. I had a strong bike at 22.3 mph avg and kept the Power around FTP levels. It took several minutes to get back my running legs for the 2nd 2 miler. I was at least hoping to be no more than 30 sec per mile slower than Run #1 so I kept pushing it. I finished run#2 with an acceptable 14:12. My overall time was 1:25:xx and I won my AG (60-64).
I did experience a bit of a strangly (cool) phenomenon on the last 2 mi - it's an out and back with the 1st mile slightly down hill making the return mile slightly up hill. When I made the turn I noticed my cadence picked up and it felt like I was running downhill - but it's uphill! - albeit "slightly" up hill. My cadence was quick and my pace was up too. Not sure why or how but it felt pretty good - considering. It was like being in the zone - my hope is that it's not just a once in awhile occurrence. Anyone experience anything similar?
@Ralph - that reminds me of a RnP podcast about raising the roof (VoMax), then the ceiling (LTHR), then the roof again (VoMax). Sounds like you are raising the roof just fine to allow for a raised ceiling!
Thanks Joe. I know that the OS made a huge positive difference as I've never worked that hard or at that intensity. Work - works!
And I think I've learned to Suffer well.