might be mistake because if you move forward a couple of weeks to our next full race rehearsal, it is just a regular swim set. I will ask in micro forum
2000M in the pool today. Yeah. The tegaderm didnt stay on. At least the piece on my elbow didnt. Some drills, some paddle/pull with fast 100's in between. Feel pretty cooked. Forarm stings pretty good right now.
3x1mi(4) Z4 right in the middle of a 1:45 run. Hit the intervals but lost about 6min of the filler time. 2 to a nature break and 4 to helping a couple of girls who had driven off the road and into a ditch. Gonna try and get some pool time in at lunch.
had a nice training weekend...tempo run sat a.m....2.1 mi ows sat p.m.....75 mi ride @ .79 sun a.m....2900 yd swim yesterday.....3x1 later today....temps are looking good all week i might get another ows this coming wkend.....looking ahead to thur long run....2x(25 + 40)...yikes...those 40' will be a mental challenge....i'm really trying hard to focus on those long z2 intervals....@ LP i lost mental focus during the run...not @ FL though
@ JA that's some nice work to insert z4 into a long run....not to worry about the lost 6 min
Work interrupted plans yesterday - run at lunch ended up at 8:30pm last night and no swim. Oh well - least concerned about the swim and only did 2x1mi but a tad faster than T pace and felt "comfy".
FTP work on the trainer - ugh - about 80 in our basement and muggy outside. Sufferfest about to happen...
Weather for the LR isn't looking much better tomorrow. Will do like last week - probably dial MP paces back 20" and work hard to hold those.
got my 3x1 yesterday @ local HS track...been awhile since i've been doing laps....15 mi ride to work this a.m. for some extra credit...can't believe how warm/humid it is....will do my bike z4 stuff on the way home
got in 6x400M in the pool yesterday after work. This morning gave my best shot at the 8 12 20 bike. I was on a triner and the watts were light. Long run tomorrow morning.
Got word back from coach P that we do indeed have a full RR swim this friday and a third one in a couple of weeks.
Jimmy - thanks for the follow-up on the swim. That was SO mind numbing I am not sure I can do it again this Friday...
I am probably doing it as an OWS as I need more time in the wetsuit. Will have to come in late as it isn't light here until almost 7am and the lake is 45 min away...
a last minute schedule change rerouted me from a planned 90 min ride to 58 min hammerfest....ended up 58 min @ .998....that included 5 min w/u & c/d....legs were feeling wobbly for awhile....onward we go to our long run later today....weather looking like 70 w/scattered with t/showers
I'll try to hit ows for the RR this wkend....the pool is so BORING it becomes a mental game more than physical
1:30+ this morning on indoor track as there was threats of T-storms. Got in the w/up, 25' @ EZ (a tad quick) and 41' @ MP. Took 5' recovery then started next 25' EZ and right hip started feeling off (320 right turns will do that) so decided the last hour will be tonight - 20' EZ then 40' at MP.
2:24 run this morining. Had a hard stop at 8am to get some work done and just didnt quite get out the door fast enough. 15.21mi done.
This workout was really tough. I was a few sec / mi fast on the first MP split and 14sec per mi slow on the second. It didnt help that I ran it as 45min sections of MP instead of 40 but that isnt why I didnt it the paces during the 2nd set. It was just too hard for me today. 80 degrees before sunup. Some days are just like that.
Tomorrow is a massive day for me in terms of work. I will either have a great year o ra mediocre year based on how tomorrow plays out. Hoping I will be able to get my swim in.
@Jimmy and Greg - Make that 3 of us with same results on the this morning. First set was good but second set was much slower. Once the sun got up, the cool was gone and suck set in. I manged to get the entire 2:30 in for a distance of 15.37 miles. High temps suppose to drop after Sunday here in SC so that will help a bit.
Lets just hope that scenario that's playing out along the gulf coast over the next few days does NOT correspond with our week there!
my LR went pretty well....30' z1 + 40' z2 + 20' z1 + 40' z2 +10' c/d = 2:20 .....my ass was dragging when done....i'm thinking fri = off and hit my swim RR over the wkend when i can get to the ows
@ JU I hear ya on the # of turns when on the track....sometimes i reverse direction every other mile to avoid sore knees/hips
hey guys we're all doing alot of work leading to the thur run...no reason to feel bad about not hitting your zones exactly....only a couple more weeks of hard work then it's TAPER time
If anyone is planning on using My Athlete Live for live tracking, you need to order by 11/10 as they will be closed for 10 days but they will still get orders out.
@ jimmy, Greg, and Jamie...make that FOUR of us for this mornings run. Second set was pretty tough. I thought it was just me, and the fact that I was in a torrential downpour and that my shoes were probably a couple pounds each Also, I wanted to hit 18 miles (just for a mental victory) and figured it would only put me 2-3 minutes over, but it ended up making an already tough 150 min. Run into a 160 min. run....ouch!! I'm LIKING the mojo in this thread, especially in these final few weeks.... Looking forward to taper!!
well, that swim was mind-numbing. never gone that far in a pool. And it looks like I cut it 100 yards short, too, as I only did 4300 yards, so now I have to go back and do it all over again tonight. just kidding.
Bib #2066 here. I don't know why getting a bib number is exciting, but it is!
3800M in 1:15:56. About 80 sec faster than last week. But it sure felt like more work than that. 39:50 for first 2k. This actually took out both of my times for my HIM RR swims last year. Gave time back between 2k and 3.4k then pushed a bit harder over the last 8 min. I dont think that I will work that hard in the water on race day.
Comments
That looks like a RR to me
Did Friday's race rehearsal today because of work. Longest swim that I have ever done. The swim is going to be a mind game as long swims are BORING.
Race rehearsal write up is posted in the forums. Any comments are appreciated.
Gonna try and get some pool time in at lunch.
@ JA that's some nice work to insert z4 into a long run....not to worry about the lost 6 min
FTP work on the trainer - ugh - about 80 in our basement and muggy outside. Sufferfest about to happen...
Weather for the LR isn't looking much better tomorrow. Will do like last week - probably dial MP paces back 20" and work hard to hold those.
This morning gave my best shot at the 8 12 20 bike. I was on a triner and the watts were light. Long run tomorrow morning.
Got word back from coach P that we do indeed have a full RR swim this friday and a third one in a couple of weeks.
I am probably doing it as an OWS as I need more time in the wetsuit. Will have to come in late as it isn't light here until almost 7am and the lake is 45 min away...
I'll try to hit ows for the RR this wkend....the pool is so BORING it becomes a mental game more than physical
1:30+ this morning on indoor track as there was threats of T-storms. Got in the w/up, 25' @ EZ (a tad quick) and 41' @ MP. Took 5' recovery then started next 25' EZ and right hip started feeling off (320 right turns will do that) so decided the last hour will be tonight - 20' EZ then 40' at MP.
This workout was really tough. I was a few sec / mi fast on the first MP split and 14sec per mi slow on the second. It didnt help that I ran it as 45min sections of MP instead of 40 but that isnt why I didnt it the paces during the 2nd set. It was just too hard for me today. 80 degrees before sunup. Some days are just like that.
Tomorrow is a massive day for me in terms of work. I will either have a great year o ra mediocre year based on how tomorrow plays out. Hoping I will be able to get my swim in.
Lets just hope that scenario that's playing out along the gulf coast over the next few days does NOT correspond with our week there!
@ JU I hear ya on the # of turns when on the track....sometimes i reverse direction every other mile to avoid sore knees/hips
hey guys we're all doing alot of work leading to the thur run...no reason to feel bad about not hitting your zones exactly....only a couple more weeks of hard work then it's TAPER time
2.5 hour run tonight was on dead legs. Been a long week and still have the long swim tomorrow.
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Bib #2066 here. I don't know why getting a bib number is exciting, but it is!
39:50 for first 2k. This actually took out both of my times for my HIM RR swims last year. Gave time back between 2k and 3.4k then pushed a bit harder over the last 8 min.
I dont think that I will work that hard in the water on race day.