@Joe....your wife was sooooo nice working the finish area last year. Glad your making the race and look forward to meeting you and everyone else too.
On a training note....Finishing the run RR this morning felt good. Got 18 in 2:43:41...LRP is 9:07 and I paced the run well with first 6 all around 9:30 (some little quicker, couple little slower), then 7-15 from 8:58-9:10 range, and able to do 8:34, 8:38, 8:17 for last three. Last years 18 miler was actually couple minutes quicker with the MP intervals they had us doing, but I faded bad the last three miles on that one (9:18, 9:29, 10:10), so I feel better about where I'm at this year with the run.....Vdot a little better than last year also.
Hope everyone's training going well! Taper coming up fast, and race day only THREE weeks from this Saturday.....but who's counting
@Paul - you pretty much just described my day at IMChatt.... I was able to run2min/walk1min the first 15miles, with the exception of the hills. And then it was run1/walk1 for about 10 more.... I am confident you will get it done.
@ Joe - nothing will ever be worse than completing IM Cozumel with a pneumonia last year. I am just not sure what my leg will allow me to do on the run at IMFL. I'm working the elliptical hard and it's getting better but I can only do 10 lbs on a single leg hamstring curl with it...very weak on the pull back and I don't want to risk another collapse. If I can walk jog to a sub 13hr IM that would be great. I just don't want to throw the money away when I can notch another spot towards the LQ. No issues with the leg on the swim and bike.
Sorry to hear Paul, same here. Went to the doc myself yesterday. He ruled out anything serious, but had to shut everything down except swimming since monday...hoping the pain magically goes away, 26 miles is a long way to walk...
@ Matthew - got a referral to a sports doc but the GP thinks I tore/sprained the popliteus muscle behind the knee. Never heard of it but I did some research online and found out than one cause is excessive downhill running...can you spell Powerman Zofingen!!? Ha, at least I know what it is and can more agressively target my rehab. Anyway, this morning I got in 60 mins elliptical + 30mins Arc trainer + 30 mins elliptical. Next Thursday I will do that 60-60-60. So what's ailing you?
@ Paul - just got from from PT, he happens to be a long time Ironman...He thinks minor medial meniscus tear that I aggravated. Feeling better, doesnt bother me swimming/biking, his advice was shut down the running until the race or risk making it worse, but good to go for swim/bike. Maybe the elliptical would be a good substitute for me too..Figure I'll just be dialing back my run expectations, but feel good that I might not be miserable until the run!
@ Paul - actually recommended against water jogging, but elliptical should be fine. I'm just going to focus on my 2 long rides this weekend and race sim ride next week, see how things are feeling. Actually feeling much better today, first night it didn't keep me up!
Has Florida ever been non-wetsuit legal? I think it pretty much makes it each year....but curious for others who have a lot of experience there to chime in.
It will be wetsuit legal...won't even be close. Today is expected to be the last 90 degree day in Tampa. The Gulf is currently 81 here (same as PCB) but will be wetsuit legal by the end of this week with colder morning temps and lower temps throughout the rest of the week. The water temps will continue to fall. I would expect low 70s by race day. Check accuweather.com for the month forecast at PCB.
How is everyone doing this week? I'm having a difficult time this week fitting everything in with work, planning RR and last minute packing. . The weather in Michigan is not cooperating, lots of rain. this is what my week looks like: Not sure how effective it is going to be.
Monday: weights one hour/last weight session until after IMFL.
Tuesday: Off/worked 15 hours.
Wednesday: 5:30 A.M. in pool for a group swim.4500 then,Run, MS: 2 x 1 mile (2') @ z4/TP/Hard. Remainder of time @ z2/MP/Steady.
Thursday
105 min
MS: 60' @ z1/LRP/Easy, 45' @ z2/MP/Steady.
Coach Notes:
Progressive Pace Run -- We start at z1/LRP/Easy, which is your goal pace on race day (get used to it!). Then we build into z2/MP/Steady to raise the effort level as things will get hard on race day. We finish with an optional final push -- no higher than z3/HMP/ModHard -- to simulate the final push to the line. If you are fatigued, you can insert some 30" walking breaks every 2 miles. Nutrition executed as you plan on race day
Past 3 day weekend: Saturday - 100 miles solo in 5:07 (going for 5:00, on track through 91 miles until I suffered a bad inner thigh cramp) Sunday - 60 miles ABP solo in 3:04 + 3000 yards swim + 15 mins water running + 30 mins on the elliptical Monday - 80 miles aerobic in 4:19 + 4000 yards swim + 20 mins water running Rest of the week: Tuesday PM - 30 mins wts + 30 mins elliptical + 30 mins ARC trainer Wednesday - weather dependent long swim + 75 mins on drainer. Attempt 2 mile jog. Thursday - 60 mins elliptical, 60 mins ARC, 60 mins elliptical (nowhere near the recovery cost of a real run!) Friday - swim 2000 yards + maybe a short run Saturday - Great Floridian aquabike (2.4 mi OWS/112 bike) + maybe a short transition run Sunday - begin taper
looks like the knee's not slowing you down too much! same here, took last week off running, rode 225 mostly z2-z3, and iced like crazy. tried an easy run yesterday, got 6 miles in today w no pain! race rehearsal ride tomorrow am!
Matthew - I saw the sports doc this afternoon and have indications of a stress fracture in my left foot and left tibia, plus the torn popliteus muscle. Swimming, biking, water running, and no impact running machines are all fine. Actual running is the unknown. Hoping to get a few PT sessions in before IMFL and then run/jog/walk the marathon in Hokas so I don't do any more damage. Meanwhile, 4800 yards in the pool early this morning. Drainer coming up!
IMFL race rehearsal day at the Great Floridian Triathlon. Did the full aqua-bike plus 2 mile jog...my first steps in 22 days. Lake water was barely USAT wetsuit legal at 77 degrees so I pulled out my shorty which is perfect for those conditions. Warm day in the mid 80s on one of the hardest bike courses around...3 loops of non-stop hills which must be experienced to believe it's in Florida. They even had a time trial section up Sugarloaf Mountain (19% grade) on loop 1 to help destroy you for the rest of the ride. My last 5 weeks have all been over 21 hours. It is now taper time and I am sleeping in tomorrow until I feel like crawling out of bed!
Very excited that I was able to jog 2 miles. Am going to try every other day and go 3-5-7-9 next week. Plus I have PT scheduled so I'm hoping I can at least slow jog (slog) the marathon at Florida instead of walking it.
Great job Paul. Between the taper and therapy,therapy,therapy, hopefully you'll be good-to-go on race day!
Got my RR in also but was in the mid 40's with strong winds out of the North. The day before I was commenting to a fellow IM'er, "at least there's no rain forecasted....cold AND rain is brutal". Well you guessed it, about the last 45' of my first 56 mile loop is a freezing cold drizzle! I honestly was border hypothermic, and don't know what I'd of done if I hadn't been making a stop back home. My hands hardly worked as I got dry clothes on, found some wool winter gloves and got my butt back out there!
Great news Paul! Similar good news here. Got my RR bike in Thursday, details if anyones interested - http://connect.garmin.com/activity/614163435, knee actually started bothering me around mile 60, backed it down for an hour or so, then was able to pick it up again with no pain, go figure. I decided best to skip a run attempt, but got out for 10 easy miles Saturday, and 2x1 at the track this morning. Fingers crossed, might have dodged a bullet.
Hi Everyone! So close to race day! I go from being excited to so nervous. It was really helpful to hear how RRs went. I was only able to do a 5 hour bike on Thursday but finished it on Friday with an hour ride and 6 mile run.
I think this is the first race where I actually feel like doing the training is almost as good as finishing the race!
Hey everyone! If you're racing IMFL this year and are on Twitter join Coach P tonight at the EN Twitter Chat 8pm EST Topic tonight is perfect for you! "Mastering the Taper Monster" Follow #ENTriChat and join the fun, help us promote, meet new trifriends, share your amazing EN knowledge and maybe even win some swag! Follow @TeamEN on twitter and join the fun!
Final week! Paul and Matthew,looks like progress! Juan, body comp ...lots of veggie shakes for me! Mariah,Thanks for the info about tonight chat, will miss the chat tonight due to work. Virginia,I concur its all about the journey to the start line for me.
Finished RR week,didn't realize how tough the week was until Sunday night. Chronic fatigue set in Sunday at 4 P.M. comatose until Monday at 7 A.M. Energized for the week!
Yvette - I hear you on the comotose! Too tired to even get on the bike for a 30 min active recovery ride.
This morning. I jogged 3 miles at 11:12 per mile. Bag on the head slow! Mainly, I was just scared of re-tearing the popliteus muscle. I will go 5 miles Wednesday but a little faster.
Yesterday - new chain on the bike and new aero pads...the old ones were crushed. Didn't know there was a chat tonight, but I know the IMFL course. The only part I fear is the beginning of the swim. Once I get past the 2nd turn buoy (heading back to the beach) on loop 1, it's all cake. But those first two turns are a total scrum...be ready.
Dropped off the bike today for TBT...1st time using them. Felt a little weird driving away from the bike shop where I dropped it off at....the big day is getting very close
Comments
On a training note....Finishing the run RR this morning felt good. Got 18 in 2:43:41...LRP is 9:07 and I paced the run well with first 6 all around 9:30 (some little quicker, couple little slower), then 7-15 from 8:58-9:10 range, and able to do 8:34, 8:38, 8:17 for last three. Last years 18 miler was actually couple minutes quicker with the MP intervals they had us doing, but I faded bad the last three miles on that one (9:18, 9:29, 10:10), so I feel better about where I'm at this year with the run.....Vdot a little better than last year also.
Hope everyone's training going well! Taper coming up fast, and race day only THREE weeks from this Saturday.....but who's counting
Steve, Lots of time for water temps to change, in 2012 we used wetsuits.
Working on this week race rehearsal planning. Have to move the RR to Friday because the weather in Michigan is all about rain.
How is everyone doing this week? I'm having a difficult time this week fitting everything in with work, planning RR and last minute packing. . The weather in Michigan is not cooperating, lots of rain. this is what my week looks like:
Not sure how effective it is going
to be.
Monday: weights one hour/last weight session until
after IMFL.
Tuesday: Off/worked 15 hours.
Wednesday: 5:30 A.M. in pool for a group
swim. 4500 then, Run, MS: 2 x 1
mile (2') @ z4/TP/Hard. Remainder of time @ z2/MP/Steady.
Thursday
105 min
45' @ z2/MP/Steady.
Coach Notes:
Progressive Pace Run -- We start at z1/LRP/Easy, which is your goal pace on
race day (get used to it!). Then we build into z2/MP/Steady to raise the
effort level as things will get hard on race day. We finish with an optional
final push -- no higher than z3/HMP/ModHard -- to simulate the final push to
the line. If you are fatigued, you can insert some 30" walking breaks
every 2 miles. Nutrition executed as you plan on race day
360 min
Friday
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Saturday - 100 miles solo in 5:07 (going for 5:00, on track through 91 miles until I suffered a bad inner thigh cramp)
Sunday - 60 miles ABP solo in 3:04 + 3000 yards swim + 15 mins water running + 30 mins on the elliptical
Monday - 80 miles aerobic in 4:19 + 4000 yards swim + 20 mins water running
Rest of the week:
Tuesday PM - 30 mins wts + 30 mins elliptical + 30 mins ARC trainer
Wednesday - weather dependent long swim + 75 mins on drainer. Attempt 2 mile jog.
Thursday - 60 mins elliptical, 60 mins ARC, 60 mins elliptical (nowhere near the recovery cost of a real run!)
Friday - swim 2000 yards + maybe a short run
Saturday - Great Floridian aquabike (2.4 mi OWS/112 bike) + maybe a short transition run
Sunday - begin taper
RR2 in the books .... Tapper time .... toughest part of race prep for sure ... to maintain body comp over the next two weeks.
Hope to see you all healthy at dinner on the 30th. Looking forward!!!
Very excited that I was able to jog 2 miles. Am going to try every other day and go 3-5-7-9 next week. Plus I have PT scheduled so I'm hoping I can at least slow jog (slog) the marathon at Florida instead of walking it.
Got my RR in also but was in the mid 40's with strong winds out of the North. The day before I was commenting to a fellow IM'er, "at least there's no rain forecasted....cold AND rain is brutal". Well you guessed it, about the last 45' of my first 56 mile loop is a freezing cold drizzle! I honestly was border hypothermic, and don't know what I'd of done if I hadn't been making a stop back home. My hands hardly worked as I got dry clothes on, found some wool winter gloves and got my butt back out there!
The "hay is in the barn"!!!
I think this is the first race where I actually feel like doing the training is almost as good as finishing the race!
Final week! Paul and Matthew,looks like progress! Juan, body comp ...lots of veggie shakes for me! Mariah,Thanks for the info about tonight chat, will miss the chat tonight due to work. Virginia,I concur its all about the journey to the start line for me.
Finished RR week,didn't realize how tough the week was until Sunday night. Chronic fatigue set in Sunday at 4 P.M. comatose until Monday at 7 A.M. Energized for the week!
This morning. I jogged 3 miles at 11:12 per mile. Bag on the head slow! Mainly, I was just scared of re-tearing the popliteus muscle. I will go 5 miles Wednesday but a little faster.
Yesterday - new chain on the bike and new aero pads...the old ones were crushed. Didn't know there was a chat tonight, but I know the IMFL course. The only part I fear is the beginning of the swim. Once I get past the 2nd turn buoy (heading back to the beach) on loop 1, it's all cake. But those first two turns are a total scrum...be ready.