I need to switch my long run to Friday and move my Friday swim to Thursday because the pool where I swim will be closed on Friday. Does this sound like a doable plan or will it mess my weekend up? I would post this in the micro forum but I don't think Coach P will get me an answer in time.
Chris, if it were me, I'd run tomorrow so I'm fresh for the big riding weekend. Swim is 10% of the race, and one swim isn't important. But the remaining few long runs and rides are key. But if you swap them, only negative is you might be a little flat on your weekend ride(s). Either way, don't fret it. The decision won't have a big long-term effect.
Can't keep up with SS.....I opted out of the brick run last night, in lieu of a nap! 2 x 15' Z4 on trainer turned into 1 x15 Z4 and 1 x 15' 0.91....legs were just on fire. Actually sort of looking forward in a sick way to long run today .
The insanity continues...the winter that wont end! Fresh spring time dumping of snow last night. 7.5 inches!!! Seriously??
Back on the tm for me for my long run I guess... 17 miles and shagged .25 for a grand total of 17.25 in the 2:30 per the plan. Actually felt really good!!! That is really sick.
Back on the trainer Sat for another 5 hr ride. Yippee.
Dipped into the 140's for the first time in 25 years or so. Unfortunately, it's because I lost 2.8 lbs on today's soaker of an 18.6-mile run. 86% humidity at the start. Shorts and socks soaked by Mile 3, sweat waterfall over the brim of the cap started at Mile 5 and never stopped. 12 FB bottles of Perform apparently wasn't enough. Last couple of miles actually kinda sucked. Man was not meant to run in these conditions. Fortunately, TX shouldn't be anything like this.
@ Annie....I don't know how you do it. I'm losing my mind and I can ride/run outside!
@ MR....nice job. I usually don't have that much humidity to deal with, and am still soaked. Are you stopping periodically to refill your FB bottles or do you just have a stockpile that you fill ahead of time? I get tired of running around the block 6-8 times after my FB runs out (~8miles).
@JL, when I run at the beach, there are drinking fountains and bathrooms every couple of miles, so it's easy if you bring extra Perform powder. Today, I did three 6-mile out-and-backs from home, re-filling each time. Next week, I'm going to the beach.
first run session completed. 1:40 with first hr a bit hotter than Z1 then 33min at z3 then last 7min coold down z1. Ran by feel only. Turned out to be overpacing. I figure that is ok because I have to insert a 3.5hr work related rest break between the first 1:40 of the run and the last 1hr of the run so I might as well go for it a bit. Coach is ok with me splitting the runs up like this but I have never done it this way before. Wonder if it will work. Over all, my run vol will more than be there and the intensity will be there as well. Just broken up more.
And I am pretty well convinced that Annie is an android.
Run session 2 in the books. Most run sessions, something hurts - an achillies, a knee, something. Or it is too hot. Or too windy. My second run today was my best of this trainup and the most fun in a while. 70 degrees and overcast. 7.1Mi in 1 hr. 4 laps of a 1.77mi loop. Lap 1 at z2, lap 2 at z4, lap 3 at z5 and a cool down lap 4 at a between z1 and 2.
So totals for today are 2:40 run time, 17.9mi. This is really good for me.
Ya gotta looooove Thursdays! 2nd to last long one (before it counts) in the books. Got in 17miles in 2:25. Ice bath, check. Compression on, check. Fingers crossed I recover well tonight before swim tomorrow. My Friday swim always stinks from long run fatigue.
Holy Mother of God! Iron peeps getting IT DONE!! Long Runs completed on top of a heavy load!!
@ MR - Fantastic fitness driving long run under insane conditions!! Can't wait for your race performance!
@ EB - Nailed the long run with strong pacing today! WTG!
@ JA - staying consistent like this will only make you faster bro! Nice work!
My Long run complete: http://www.strava.com/activities/131290797 I had nothing compared to MR's weather....mine was 65 degrees and 80% humidity with light drizzle.......however, legs extremely fatigued from what I did to myself Mon - Wed....followed this run up with a 1.25 mile cool down......hope I can get out of bed tomorrow....
Wow lots of nice looking long runs from the team today!
@Jimmy I am a fan of the split runs similar to what you are doing. I did those for IMFL last year and had intentions to do them for IMTX. Will probably only do split runs the next 2 Sundays at this point.
Still traveling from AZ to NH with ETA tomorrow afternoon sometime. Getting in 3-4 miles run every AM/PM before and after sittting in car all day so staying active and its great recovery from my big week in AZ.
@Jeff Leslie... Congrats on signing up for another IMMD.... 2-3weeks apart IM's are easy, there is nothing to do except recover and race again, it is what it is.... You get 2 for 1... Now 4 months apart is good but you have to train again and that is where the mental mojo comes into play getting psyched up to do it again.... I am doing CHOO 4 months after IMTX and my plan is to go into maintenance mode capping my longride @ 3hrs and longrun @90 min, going to race a HIM in JUNE , JULY, AUG to stay sharp, and then not really do an IM build but a 4 week longride/longrun build then 2 week taper into CHOO....
Long run done. What on earth was I thinking earlier today when I was sort of looking forward to this....had I forgotten about the Z2/3 second part ? I think so.
Wednesday Run on the treadmill - Tightness in left calf is getting worse and feels more like a knot now. Stretched it out a couple times during the walking part of the run to get through the run. Icey hot, ibuprofen and lots of water after the run. http://www.trainingpeaks.com/av/GRAR3DPO473D6FJPFPBIQ4RRME
4000 yds done in 1:08. I took advantage of the wall (long underwater streamline each time), so I really don't anticipate this come race day. It felt good though to maintain 21-23 strokes per 25yd consistently for the duration. I swear there is always one direction that just feels harder! Anyone else notice that when counting strokes? Weird thoughts when you're in the drink for over an hour...
3800m swim done. Went to a pool I don't normally use, as it's 25m instead of yards. Outdoor pool, heated.....supposedly/usually. Was cramped for time (meeting the wife for lunch date!) and got to the edge and dipped my toe in as I donned cap/goggles. Holy ice water!....is this water directly from the Artic Ocean? No time to go to another pool though. Took me a good 5 minutes to get in and still nearly had a panic attack the first 25m. Sprinted the first 400 (Ok....I don't really have a "sprint", but suffice it to say I was trying to get warm). Even in full sun, I never warmed up....goose bumps underwater the whole time. Thumbs and index fingers on both hands were numb/tingling by the end (why just those 4 digits?). I don't even want to think about the other shrinkage factor.....I may never be the same though ! Was too cold to get bored. Swam with faster tempo than usual to try to stay warm, but only ~1min slower than last week in the swimskin. Wish I'd had a wetsuit today! Now for some yard work.
Found out afterwards that there is a problem with the heater....they meant to post signs at the pool entrance doors, but forgot?
Nice work in the pool today everyone! Wow! I should have lots of people to draft off...
After pulling the plug Wed after 1500 for a severe case of "Iwantoitofthispoolnowitis" I came back today with my 2nd over 4200 yard swim in a long time. 4200 as Wed interval workout. Avg pace at 1:47/100. This was not a hard interval session. More of a strong, find a solid pace workout. Felt good. Was focusing on 1400 at a time to mentally simulate the approx 3x1400 legs of the course. It helped to visualize in my mind where I would be on the swim course.
Tomorrow is another 5 hr trainer ride followed by a short run. Please pray that this is my last long trainer ride...I can't take it much longer! Lol!!
Over the past week or so I have noticed that I have 3 settings: Training, Eating, and Sleeping. I am starting to daydream about having a normal life again. Must be close to race day.
That kinda sucked carrying the fatigue from yesterday.......but what can a guy do when everyone else is knocking it out of the park regardless................so just put my head down and moved forward!
Happy Holidays All! Be careful about running over that Easter Bunny on those long rides tomorrow!
Got a late start on the swim because the jacka$$ boss (me) wouldn't let the dept go until 4:00. Got the full 4,250 yards done. Bad news is, I'm actually getting slower (1:03:35). Good news is, I went with my Tyr tri shorts only today and only gave up a minute to last week's speed suit RR. Either way, it appears my sub-60 days are behind me. Oh well, maybe my 5:40 bike days are also a thing of the past.
Comments
Work is hectic closing the quarter....getting the plan work done.....
Tues evening swim: http://www.strava.com/activities/130703523
Wed 2 X 16s: http://www.strava.com/activities/130949680
Wed Run: http://www.strava.com/activities/130997415
Can't keep up with SS.....I opted out of the brick run last night, in lieu of a nap! 2 x 15' Z4 on trainer turned into 1 x15 Z4 and 1 x 15' 0.91....legs were just on fire. Actually sort of looking forward in a sick way to long run today
.
http://app.strava.com/activities/131062185
T - 1 month today!
Registered for IM Maryland last night too.
Back on the tm for me for my long run I guess... 17 miles and shagged .25 for a grand total of 17.25 in the 2:30 per the plan. Actually felt really good!!! That is really sick.
Back on the trainer Sat for another 5 hr ride. Yippee.
Keep it up peeps!!!!! 1 month!!!!! Yee-haw!
@ Annie....I don't know how you do it. I'm losing my mind and I can ride/run outside!
@ MR....nice job. I usually don't have that much humidity to deal with, and am still soaked. Are you stopping periodically to refill your FB bottles or do you just have a stockpile that you fill ahead of time? I get tired of running around the block 6-8 times after my FB runs out (~8miles).
And I am pretty well convinced that Annie is an android.
So totals for today are 2:40 run time, 17.9mi. This is really good for me.
@ JA.....1.77 miles at Z4 and then Z5? During a split long run?
http://www.strava.com/activities/131286792
Holy Mother of God! Iron peeps getting IT DONE!! Long Runs completed on top of a heavy load!!
@ MR - Fantastic fitness driving long run under insane conditions!! Can't wait for your race performance!
@ EB - Nailed the long run with strong pacing today! WTG!
@ JA - staying consistent like this will only make you faster bro! Nice work!
My Long run complete: http://www.strava.com/activities/131290797 I had nothing compared to MR's weather....mine was 65 degrees and 80% humidity with light drizzle.......however, legs extremely fatigued from what I did to myself Mon - Wed....followed this run up with a 1.25 mile cool down......hope I can get out of bed tomorrow....
Rest hard all!
@Jimmy I am a fan of the split runs similar to what you are doing. I did those for IMFL last year and had intentions to do them for IMTX. Will probably only do split runs the next 2 Sundays at this point.
Still traveling from AZ to NH with ETA tomorrow afternoon sometime. Getting in 3-4 miles run every AM/PM before and after sittting in car all day so staying active and its great recovery from my big week in AZ.
@Jeff Leslie... Congrats on signing up for another IMMD.... 2-3weeks apart IM's are easy, there is nothing to do except recover and race again, it is what it is.... You get 2 for 1... Now 4 months apart is good but you have to train again and that is where the mental mojo comes into play getting psyched up to do it again.... I am doing CHOO 4 months after IMTX and my plan is to go into maintenance mode capping my longride @ 3hrs and longrun @90 min, going to race a HIM in JUNE , JULY, AUG to stay sharp, and then not really do an IM build but a 4 week longride/longrun build then 2 week taper into CHOO....
Making good progress this week
Yesterday : 2.4 miles swim in 1:22 hrs done as a RR
http://connect.garmin.com/modern/activity/481468893
Today : 14.65 miles in 2 hours of continuous running negative splitting (mostly z1.5 until last few miles done at z2)
http://connect.garmin.com/modern/activity/481891553
Long run done.
What on earth was I thinking earlier today when I was sort of looking forward to this....had I forgotten about the Z2/3 second part 
? I think so.
http://app.strava.com/activities/131375501/overview
Way behind on uploading my results. So let me catch-up.
Monday Swim - 4300 M swim per the plan. http://www.trainingpeaks.com/av/4NZGVIYDEGYV6G743OYAMOAE2Y
Monday Run - Did Tuesday's run on the treadmill per the plan on Monday. Started feeling a lttle tightness in the left calf. http://www.trainingpeaks.com/av/VAPQ6557LEDKTGQAKCPZLI3MLQ
Tuesday Swim - 4400 M swim per the plan. http://www.trainingpeaks.com/av/MEXTP6QPJRFP5CVMVHSMJ7DXJU
Wednesday Run on the treadmill - Tightness in left calf is getting worse and feels more like a knot now. Stretched it out a couple times during the walking part of the run to get through the run. Icey hot, ibuprofen and lots of water after the run. http://www.trainingpeaks.com/av/GRAR3DPO473D6FJPFPBIQ4RRME
Wednesday Bike - Followed the plan for the bike work out. It's cold again, so back on the trainer. Good workout. http://www.trainingpeaks.com/av/FERPXVQKSXRVPLX66QKV3K5UXI
Thursday Swim - 200 warm up and 3800 straight with 200 cool down. http://www.trainingpeaks.com/av/ZWNCSTNCXCT3ZZQZYLYW5NZ7TI
Thursday Run on the treadmill per the plan. Massage before the run. Knot seems to get gone, no issues on the run. http://www.trainingpeaks.com/av/TTARGY4BEH5FD5IQZA6BIQMM4A
You guys & gals are great...absolute motivation!
4000yds. this morning to kick off my big weekend....
QUESTION: any thoughts about upside/downside/issues with doing the second days ride on a road bike v tri-bike? ...
(I only ask because I just purchased a new Trek Madone...never really had a road bike...thought it might be to ride...)
Keep it going everyone!
Still a PR by 15 sec or so.
3800m swim done. Went to a pool I don't normally use, as it's 25m instead of yards. Outdoor pool, heated.....supposedly/usually. Was cramped for time (meeting the wife for lunch date!) and got to the edge and dipped my toe in as I donned cap/goggles. Holy ice water!....is this water directly from the Artic Ocean?
No time to go to another pool though. Took me a good 5 minutes to get in and still nearly had a panic attack the first 25m. Sprinted the first 400 (Ok....I don't really have a "sprint", but suffice it to say I was trying to get warm). Even in full sun, I never warmed up....goose bumps underwater the whole time. Thumbs and index fingers on both hands were numb/tingling by the end (why just those 4 digits?). I don't even want to think about the other shrinkage factor.....I may never be the same though 
! Was too cold to get bored. Swam with faster tempo than usual to try to stay warm, but only ~1min slower than last week in the swimskin. Wish I'd had a wetsuit today! Now for some yard work.
Found out afterwards that there is a problem with the heater....they meant to post signs at the pool entrance doors, but forgot?
After pulling the plug Wed after 1500 for a severe case of "Iwantoitofthispoolnowitis" I came back today with my 2nd over 4200 yard swim in a long time. 4200 as Wed interval workout. Avg pace at 1:47/100. This was not a hard interval session. More of a strong, find a solid pace workout. Felt good. Was focusing on 1400 at a time to mentally simulate the approx 3x1400 legs of the course. It helped to visualize in my mind where I would be on the swim course.
Tomorrow is another 5 hr trainer ride followed by a short run. Please pray that this is my last long trainer ride...I can't take it much longer! Lol!!
Have a great weekend all!!!!
Great job everyone. Very motivating. Everyone is just getting it done!!
I had to adjust my training plan and do 2 hr runs, 1 day apart per coach P. I had to still account for last Fri's run.
Here's Mon's 2 hr run:
http://connect.garmin.com/activity/482379549
Wed's 2 hr run:
http://connect.garmin.com/activity/482379570
Sat's 5 hr bike - 2,917 ft elevation gain. I had to get it in yesterday:
http://connect.garmin.com/activity/482379620
Followed by today's 4,200 yd RR swim: 1:05:15. A 10 sec improvement from last week. Shoulder still banged up.
http://connect.garmin.com/activity/482379648
@ Tim- per your question from before. Should I line up in the 1:02 estimated swim time on race day? That's what I was thinking of.
Keep it up peeps!!! Be safe out there.
Over the past week or so I have noticed that I have 3 settings: Training, Eating, and Sleeping. I am starting to daydream about having a normal life again. Must be close to race day.
Swim complete: http://www.strava.com/activities/131636818
That kinda sucked carrying the fatigue from yesterday.......but what can a guy do when everyone else is knocking it out of the park regardless...........
.....so just put my head down and moved forward!
Happy Holidays All! Be careful about running over that Easter Bunny on those long rides tomorrow!