IMLou wko thread, 03-09 June
All right all you Louisville peeps, its go time. Lets get those engines firing. Rain here in NOVA so it looks like a treadmill run for me today. Hoping to get into the pool this afternoon. How about you?
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Great day here. My pool this A.M. was smooth as glass. Have to be in Houston this evening so its lunch run for me. Everyone have a great day..
Found a break in the rain today and got outside for my hill run. 5.4 in ~42 with a good bit of climbing. Got some good heat and humidity in as well so that was fun.
Get after it everyone!
Lunch run in the books. 60 min 15' WU Z1. 4*30" 5K pace. 12' 3.8% grade @ Z4. Z2 remainder of time.81 degrees, 55% Humidity. Sunny and nooooo wind. Ran Kisatchie National Forest. TSS IF score @ .72
Here we go! Got today's swim in the books this AM. Followed it by an aquajog instead of outside run to prevent fatigue build-up, plus swim+run days are hard for me logistically.
Some lady on the pool deck asked if I was there for the water aerobics class - really, I'm 31! No, I'm here to do some lap swimming even if I'm slow and probably look like I'm trying to kill animals while "sprinting". haha Really enjoyed the workout to stretch out after last weekend's 70.3. Legs are stiff and sore, knees are a little angry. ice ice ice
Keep on it everyone!
Keep on the gas everyone (and let us know how its going)!
Hoping that since I live in South Alabama.. the 100% humidity and hot temps are preparing my training partner Rickie and I for IM LOU!!
I have nightmares about the hills... but from what I have read and heard from those who have done it... a great venue and a great ride!
challenging...but fun.. Hope you are all doing well.. seems not far off for us!!
Welcome Kristan.
Lots of EN peeps have Louisville race reports up. If you get some time, search through here and you can see what other folks thought about the course/venue. http://members.endurancenation.us/F...fault.aspx Personally, I love it!
Good luck with everyone's long run tomorrow!
Thank you for all the time you put into your report! I look forward to meeting you in August! War Eagle!!
kc
@Kristan, War D@&* Eagle right back at ya!
13.2 in 1:42 at lunch today, with gels at 4 and 8. I didn't do great with the hydration, only taking two cups at ~ 9 miles. Need to ensure I do better than that next time. I'm adjusting the long runs to a straight steady pace run instead of the assigned intervals this cycle. Personally, in my build for Texas, I didn't feel the intervals inside the long run were ideal for me because I was having to slow down way too much during the recovery phases. So I'm testing this protocol out to see how that pans out come August.
Good luck every body and keep those posts coming.
@Roy Great workout!! I experience the same issues with recovery time between intervals as well. I have discovered that even though it does blow up my run for that day. My regular run (no intervals) is much more efficient and lower HR. Training my body to maintain its form while putting out more has seemed to help me at lower pace. I look forward to see how your approach works for you. Rain/Lightning here most day so far. Moving my run till this evening.....
Got 4k yards in the pool this afternoon with a mix of 1/2/3/4 hundreds. One of the goals for me this build is 10k (minimum) a week in the pool, split among three swims. 1st week good! In the past, I think I have underestimated the physical cost of the IM swim on the eventual outcome of the day. Regardless of the advertised "felt fresh" that a lot of peeps give after the swim, 2.4 miles of swimming is still 2.4 miles of swimming and I believe it takes some juice out of the rest of the day.
Get after those rides this weekend and make sure you let us know how they went!
Had a great swim this evening! Pool was just the right temp, workout was just the right mix of hard and easy. Dare I say I'm starting to like swimming
Have taken this week off after 70.3 last weekend. My (self) coach failed me with Mt Mitchell, Horsey Hundred, and 70.3 on consecutive weekends. Left knee let me know that was a mistake. Have taken this week completely off running and biking. Tried a run last night but it was still no-go (quads, not knee). Will do some low watts on the bike tomorrow morning and do small loops close to the car so I can quit before things get out of hand. No worries - I'll get everything put back together here in a couple days and will hit the workouts prescribed, hopefully by mid-way through next week.
Ran first today, 4 miles in 30 minutes, started at EP and then built the speed up on the way back. Cut the bike short today at 3 hours (I have a bike fit this afternoon). Got the assigned 4x25 in at 0.77 each. Pushed the last 30 minutes pretty hard and ended up with a total ride IF of 0.77 (broken record, I know). Last 45 minutes spent with some liquid sunshine coming down. It actually felt good.
Good luck everyone. Replacing tomorrow's work with a 1 hour team ride to hook up with some local EN peeps. Should be fun!
On a different note: I downloaded the IMLOU course talk and started listening to it last night. I'm not done yet, but there's some really good stuff in there. I highly recommend it. Happy training everyone
Saturday in the books. 30' Run @z2 .75 IF. Decided in place of intervals on the bike I would take to the hills. 4:07:00 total time @ .76 IF. Nice day temp wise but the wind was brutal. Sustained 20 mph out of the south. Felt really good today, hope I have some left for tomorrow. Have a great evening everyone,
Saturday in the books. 30' Run @z2 .75 IF. Decided in place of intervals on the bike I would take to the hills. 4:07:00 total time @ .76 IF. Nice day temp wise but the wind was brutal. Sustained 20 mph out of the south. Felt really good today, hope I have some left for tomorrow. Have a great evening everyone,