WK 9 IMTX Runnin' Down a Dream
Week 9 is upon us! Very long run this week so respect the lower volumes up front in the week!
Some ABP trainer work last night for me: http://www.strava.com/activities/132434919 felt I was very tired mentally.....
Swim mostly with buoy this morning: http://www.strava.com/activities/132615821
Make sure your name is on the Bib lists just posted on IMTX website......
Good luck this week!
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Pretty tired today... Hit the pool for 4000yds but it was all easy and mostly with toys... I was amazed at how tired my arms felt having not swam for a week.... Goes to show how much you use them while running LOL.... Still dealing with my plumbing issues at the house and found more (dishwasher) .... Getting an education... But it sure is giving me a headache and certainly don't need this crap... Oh well watching the Boston Marathon and waiting for a plumber!
@ JA....I count 506 in our AG. Mind-boggling for me.
@JL, no worries. You just need to beat 501 of them to get to Kona. And I'm sure only a few in that group are former pros, are currently on PEDs or plan to draft on the bike.
Looks like SS, RS and I only have to tangle with 322 in our more advanced/experienced AG.
With a swimcap and goggles on, they all look the same. Once you are on the bike you will be too busy passing people, trying not to draft and looking at girls (sorry ladies 112mi is a very long way). On the run, you wont be sure what lap they are on and after a while they will get kinda blurry anyway. Count on 40 of them not to start the race and another 50 not to finish.
Had a really great pool session today. No speed records were set. But I felt like I had some energy and agression in the water for the first time in a long time. I am partial to the 50 sprint / 50 recover format for 100M repeats because that is how I tend to swim them anyway...
Now to be a value added employee for a few more hours.
Bib#225...
Finished my Camp Weekend today (Friday-Mon)..with 15 solid & progressive (8:45-7:45) miles on the TM...feeling much better than I would have expected....
Monday swim done. That sucked. I hate 50/50's and 25/25's because they take me forever with all the required rest b/w sets. 3800 yds in 1:28. Really starting to dread the pool
.
What is the point of the FTP test tomorrow? Having a hard time getting motivated for it. Don't feel like there is any way I can go but down from last test. Is that the point?....to require me to reset my goal watts? I feel like I know what I can safely ride at. I guess it's a good FTP session regardless of the results?
I saw last fall when he "signed off". Not sure why. His sign-off was cordial and he mentioned he'd look for us (not me!) at IMTX.
Fri. 4x1000m. Swim. Felt good. No blanking reason to not beat my texas race time.
Sat with 5 hr kickr and 6 mile run. Hard to practice 60 oz per hour of fluids when not 90 degrees.
Sun. Fast 13 miles.
Last long long run this sun. 20 continuous planned.
Work it all. Not too much. Not too little.
I am running tomorrow but when I do my interval bike session on Wednesday I don't plan to test.
@ RS...thanks.
@ JA....that's kinda what I was thinking too.
Just IMHO...I'm not retesting either...and have not tested at this point in the plan over 4 seasons...I'm a week behind y'all anyway on the schedule and will skip to week 18 next week leading up to RR#2......I'm working off my long ride and RR Watts....though...I am going to try and push the Watts up on my RR#2...and see how it feels......then decide on my Race day targets.................
Cheers...
hopped on my bike this morning ready to test. didn't expect much of a change in results, but wanted to work the mental muscle, as I had difficulty motivating myself to test outside to OS last year
started out the 5' set feeling good, but became discouraged when my average power started trending to my goal for the 20' section of the test. i pushed as hard as I could, but mentally I was defeated. at some point, I remembered that during my long ride this weekend, the PM didn't turn on immediately and came on mid-ride. i was having real trouble hitting my goal watts for the intervals and should have put 2 & 2 together on Saturday, but it finally clicked this morning that I might have to re-calibrate my PM...
i did so and finished out 20' at ~0.85. was also able to sync up my RPE with wattage and HR, so feeling much better about my race day plans on the bike. was good for me to read the comments about specificity from Tim, as that's what it's all about at this point
all in all, not a bad wko and looking forward to the swim+run tmw and LR on Thursday
Wow. I thought I was the only one skipping the bike test. I've spent the last several weeks honing my 112-mile pacing. Not gonna let a 20-minute estimate on fatigued legs create artificial doubt at this point. I'll just do the typical 2x15 @Z4 tomorrow morning on the Maiden.
Slept a lot the last two nights. A little tired again this morning, which is great because it means last week's big volume (for me) worked. But I still got a nice 6-mile run in this morning, with 2x1 Z4 thrown in. Surprisingly, they were pretty easy. First one into the wind (6:42), second one with it (6:28). Can't keep pace with all the run speedsters here. Hell, I can't even run with Simmons any more. But it's good for me 3.5 weeks out.
FTP Test: http://www.strava.com/activities/132962610/laps
Level set the FTP for Long Course execution - not fun at 5:30 a.m. w/fatigue but decided to just see what would happen and I believe the intensity is good regardless......
Came out with 290 NP (95%) for the 20' about 10 down from last test but expected that given the slow twitch base I have been building over the last several weeks and I believe that is more aligned with my IM Execution FTP if you will........
.......day by day at this point peeps.......
SS
1:40 run. 10.86mi with 2 x 1/2 mi intervals at 7:54 and 7:34 paces and then a mile at z4 pace 8:09. I am going to grab another 40 to 60 min of running later in the day. I am really excited about this split run thing that I have tripped over. Last week I covered 39mi. Which is the most ever for me by 5mi. I have been slogging thru marathons since 2009 and never covered that much ground. And it only took 6 hrs of running to get it done. It may have gotten too late in this train up for the effects to really take hold but I will get to this schedule faster next time.
Sooo I plan to replicate last weeks running and attempt to bike harder / longer around it before I start cutting back next week.
Im also not doing the 3 hr run test. I've done plenty of them. Instead I am going to focus on hitting my target paces and hitting that 40th mile this week.
I will keep my eyes open this week for signs of fatigue and there will be no more z5 heroics.
In college used to run doubles/split workouts all the time...75-100mile weeks...don't know why I don't consider them now...interesting both Jimmy and Tim utilize them to increase volume safely....rigth now in the cylce I don't feel like I need the additional volume....but....if I did...I'm glad y'all raised it ...I guess its a bit of an aha moment for me...thanks...and X2 on the importance of staying healthy from this point in....hash on!
Feeling pretty trashed yesterday afternoon even after a swim only day off the legs day.... So this am I picked a TR ride with sweetspot work 88-95% intervals and then I added some extra warm up to it.... Found it extremely difficult to hit the intervals and backed off even more on the last couple but slowly ramped them up as time went on... 4 mile brick run on the TM finished up an inside wko day..... Feeling much better now....
http://www.trainerroad.com/cycling/rides/915121-Northpack-
Here are my tests since the beginning of the year:
1/21/14 – 216
2/18/14 – 218
3/18/14 – 223 (Felt weak during test. Either fatigued or improperly fueled, or both)
4/16/14 - 230 (On the second set of Z4 work after 15 minutes, I decided to go as hard as possible
for 5 additional minutes. The result was 20 minutes with a NP of 243. I knew my
FTP could be even higher, so I planned to test today.)
4/22/14 – 253
I am going to take the advice already given here and base my race upon numbers which I have already been able to achieve comfortably in practice. However, I am going to test the new FTP over this weekend’s rides just to see how I feel.
Last Saturday’s 5hr ride, I had an NP of 179 watts and I was pretty well spent. That was .78IF based upon an FTP of 230. 179w would only be .71IF at 253. Based upon that, there is no way if I were racing today that I would have a good run following 179 watts/.71.
Yesterday was 60 min on trainer as z1 and 10x1 at z4/5 just to get the legs going and heart rate up.
3800 yrd swim avg 1:47 as intervals of 200-400.
5 mile IM pace run at night with my run club.
Tomorrow is bike and swim.
Keep up the good work peeps! I can't believe we only have a couple weeks left! Yee-haw!!!
Painfully
@ CK...congratulations! That is a hefty bump (and any bump up right now is impressive, regardless of your prior tests).
3700 yd swim done. I sooo much prefer the longer tempo sets to those 50/50's. I tend to kick too much when 'sprinting' and get really fatigued.
Run went surprisingly well. I didn't think I'd be able to do 2 x 1mi Z4, but it really wasn't any more difficult than usual.
http://app.strava.com/activities/133191533/laps
Dreading the FTP sets tomorrow though. I'm having some serious 'mind-over- matter' issues right now. Unfortunately, work is really stressful right now....don't they know I'm trying to train!
Question for you vets.....I've heard "don't leave anything your bike or run SN bags....you aren't guaranteed to get it back". Is that true?...or likely? I'm thinking I need to have a dry pair of shoes/socks in my run SN bag. I have new Newton's and a pair that is ready to retire (same exact shoe). I don't mind losing the old ones, but not the new ones! They aren't cheap. I guess I should start with the old ones, then change at RSN....if I never see the old ones again, no loss? Advice?