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Week 17 :: Bike Test and Last LONG Run
Actually did the Monday run at the gym this morning - something I haven't been doing as I was feeling shelled after the weekends, Felt good yesterday afternoon and this morning so did the 18' up as 3x6' (3'), Swim after work -- a whole lotta sprints 
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I think that part of what I am going through is work related. Friday was a big day for me. I put something together that fixes me financially for 2014. It was a long tough slog to get it done and it is hard to not sit back and rest a bit.
Looking forward to running tomorrow! Swimming and biking - not so much at the moment.
Great job, Jeff. Solid weekend and good start to the week for you.
I'm on the same plan as jimmy today. Taking a rest day, too. Rode well over the weekend, especially Sunday which surprised me, but I am shelled today. started driving to the pool but a thunderstorm whipped up and it was just the excuse I needed to say 'screw it'. gonna get some good sleep tonight and hit it early tomorrow.
Boom.
Rest day + cold front = best run since marathon build last winter. 1:45 covering 11.54mi with 3x1mi Z4 (4) right in the middle. Now for some pool time.
Swim went fine.
Sunday and Monday workouts were bagged due to my foot injury. I was able to get into the massage terrorist yesterday. He spent the whole hour working on my solaris (sp) muscle in my calf and never touched my foot. The calf was causing the pain in my heal. Amazingly, the majority of the pain was gone when he finished. He told me to ice Monday night and resume workouts on Tuesday. The heal still hurt today so I didn't run but will get back in the pool tonight. Foot hopefully will be fine by the long run on Thursday.
The one benefit was that I got two and a half days of rest and I am itching to get back to work.
@Jamie - nice wheels
Bike test tomorrow - UGH!
No FTP bump but considering I thought a drop of 5-10 W was coming it was both a victory and a curse
http://www.trainerroad.com/cycling/...S-FTP-Test
It felt tough but doable (didn't go hard enough?) this go around. Much easier with the 45 degree air in the basement and 2 fans blasting.Did my bike test outside today instead of on the trainer. Me and my trainer just don't get along right now. Besides, I think the new numbers are more realistic for my riding. The old zones just had the heart rate just too low.
Took a step back on my foot. I don't think that I could do a 5k tomorrow much less a 2.5 hour run. Going to change it to a swim instead and let the foot heal some more. Going to have to jiggle the workouts next week in order to get the run in but I have to heal the foot. Biking and swimming don't put any pressure on my heal.
@ Blake - you're right to stay on top of that foot problem....coach P has spoken many times about how important it is to show up healthy but slightly under trained rather than chasing the last few wko's with some nagging injuries.....on race day it's all about execution not fitness
If only there wasnt that pesky 112mi bike ride in front of the run.
wow, Brent! i don't blame you for not wanting to bike after all that running. hopefully you recover quick...good vibes are being sent. and if it makes you feel any better, Tim Cronk (fellow IMFLer) has to do a long swim, a long bike, and a marathon this Saturday. In Hawaii. so, the rest of us have it easy!
May have to do the Sat ride tomorrow. Wife has to work Sat and not sure I can arrange child care.
@ Brent....WOW....
@ Jamie ....my hr seems to behave the opposite...starts out high then settles in nicely....
I noticed my resting HR on Monday at 42 (was in the lower 50's back in Feb/March). I suspect 45-47 is closer to average for me. So the upper 40's as a resting HR isn't that unusual for us Ironfolks.
Run was a tad short today - 15.5 miles in 2:17 or so. The last set of intervals was about 5 min short on EZ and 12' short on M pace. Weather was great, upper 40's to low 50's. Still lost 6 lbs (188.4 start - 185.4 finish and drank 48 OZ). HR was under control but right knee and foot are beat up as bad as I remember Marathon training could be (maybe worse). 105' next week will be a nice cut back.
put an hour in on the trainer this morning. Pulled it from tomorrow's work. Looking like rain this weekend and 4.5hrs on the trainer is more then I can do with any intensity. Gonna hit the pool at lunch. I watched the week 17 video and like the idea of spending a little extra time in the pool during taper. Not a ton mind you. I am looking forward to rest but 20min here or there sounds good. There is a pool 100M from my office so it is easy.
Not sure how my ride went because garmin and powertap were not communicating very well. Dropped 12min of the ride in 30 to 40 second intervals. I think that it had to do with bluetooth on the 510, my smartphone and netflix causing signal problems.
put an hour in at the pool over lunch. No drills today just 300m warm up then the 3x400(30) and 3x300(30) all on RR pace minus 4 or 5. then 4x50 as 25 sprint 25 recover.