IMSG 2010 Week 4 of 12 training and social thread

Carrie Chavez

I am in complete denial that IM is getting closer and closer.  I don't feel ready and need to really buckle down and get my swims in and the long bikes as well as those intervals....they are brutal I tell you. One positive thing is the aero bars and I are good friends and I can stay in them forever so I am getting ggod practice with that.

We did the Vdot thing Sunday at a race. I revalidated my Vdot with 3 sec improvement for 19:47 for 5K, Steve 16:50 for 5K, which is a 42 second improvement!!  He is A-M-A-Z-I-N-G...nuff said.

So today we did our track session of a made up workout of 3 x 1 mile at TP with 400 meter recovery between each. My TP is 6:51 and I ran smooth and steady at 6:39, 6:34 and 6:32.( a bit fast but my legs felt great).  Steve ran around 5:40 for his.

No FT tests for us. We are just training and trying to hang on to our old numbers. Have a busy week and not at all interested in testing.

Looking forward to hearing about your workouts.

CC

ht001

Yep. No testing here either. I got my swim in yesterday, but today really felt tired. I think it might be the weekend of long riding, running, and driving catching up with me. I am hoping to get out of work with enough time to hop on my bike and give it a spin outside!!! It's flat out beautiful today here and I'm stuck inside at work! Boo! Oh well. Let's hope we get more days like this over the next month and a half.

You will sooo be ready, Carrie. No doubt in my mind! Remember we still have 7 solid weeks of work to do. And either way, we will have a BLAST out there in this race!

Unknown

After the weekend in St G, I kept telling myself that we have around 2 months left to prepare for this beast of a course. It does help the mental anguish a little bit. Today, it is freakin snowing again, and it is scheduled to snow all week. That means NO outside bike and stuck on the drainer (i mean trainer). I can feel the muscles in my hips from climbing on the bike and running up the hills. You just do not get that same sensation on the trainer indoors. I gotta get to the hills and get some hurt in my body.

ht001

I did it...I rode outside!!! Left work earlier than I should have but, can you blame me!?!? Lots of fun to just hit the road instead of sitting in the boring old basement. UGH!! I definitely feel some fatigue in my legs from this weekend.

LynneJ

Nice to see I'm not the only one bagging the testing and just getting some work done. Did yesterdays swim with a T pace test rather than the first portion of the main set. The locals and swim team kids were whining about the cold pool with broken heater, it was around 75 I'm actually planning on getting a neoprene cap for the St George swim since its going to be so much cooler than I'm used to. My sister wanted to run after work so we did 3 mi. Today she had off so we drove to the North Shore and rode from Haleiwa to Waimea Bay and back for warm up and then the real work began. 4.7 miles of climbing, 1000+ vertical feet and for fun 20 mph headwinds and/or crosswinds. The crosswinds actually freaked me out a bit on the way back down and I sat up and started riding the brakes when I hit almost 45. Not like me, I'm usually a pretty fearless descender but we've had some nasty winds the last 3 days. Plan to swim tomorrow, do packet pickup forSaturdays biathlon and eat dinner at Dukes on Waikiki beach. Enjoying my week off so far.

Lynne

hodag91

Good to see that everyone is putting in some strong work in the last week!

The long training day on Saturday went pretty well, I rode a little over 4 hours at about .73 and then ran an hour. The best part was that the buddy of mine who is also doing St George hasn't really been biking that much (total runner), and he has always been stronger then me on the bike.  When we started riding he went out strong, I just let him go and rode with in the watt range (z1-z2 for this ride according to the training plan)  the whole time.  During the first hour he was getting pretty far ahead of me especially on the up hills.  But by 1.5 hours in we were riding at about the same speed. By the end of the 2.5 hours he was falling behind pretty badly and after 3 hours he was so far behind that it was ridiculous.  I am hopeful that this is a foreshadowing of what is going to happen at St. George.  I mean don’t get me wrong, I always tell him that he should do a better job pacing him self; but he just like to punch his way through as hard as he can and always beats me on the way.  Maybe he will start to listen to me if I can crush him at St George



I was a little pooped after the big day though, Swam only on Sunday and Monday.  Tuesday was a 30min easy run and then swim.  I had decided I wasn't going to test this week since I had just finished the Power Clinic not too long ago and for the run I am just trying to hold on to the last vdot high since I wasn't able to run much during the first couple weeks. Today's plan was 2x15' at z4 and then a 30min run after. the 2x15' became 7.5', 5.5’ and then 7'. After the first 4 min for the interval I knew I was in big trouble.  Just don't feel like I anything in the legs.  I was somewhat expecting this though.  I mean I have been feeling pretty good for the last couple weeks so I knew some lows were coming.  Anyway, I bagged the bike at 45min and went for an easy 30min run.



Over the last year I have really learned that there are really good days and really bad days and I shouldn't let the bad ones bother me and just move forward from there.  I can almost believe it now...



Have a great week everyone!

 

Unknown

Olivia and Lynette,

I'm jealous!!! Good move taking off early from work to ride outside. That is my kind of priorities. Just like the old Nike commercial use to say "you'll never get home from a run and say I wish I'd stayed home", well the same goes for leaving work early. You will not look back at your life and be glad you stayed at work. You will be happy you took the time to ride.

Allan