IMLP Training Week 8.( 91 Days until race day)

Simon Shurey

Another week in the bag. Less than a 100 days until an ironman is behind you. Let me know how your training going. If you have any questions, concerns, issues. Have a great week and keep focused. Good luck with Test week.

cdkayak

Last 3rd of Saturday's ride was tough, but overall it was a good weekend. Looking forward to see how the testing goes this week.

drjohnson08

Hey team, not testing this week due to having tested recently in all 3 disciplines. I'll be using the workouts from week 9 as my template for this week. Good luck to everyone that is testing.

3500 yards in the pool before work. Nothing special just trying to build up some yardage over the next couple weeks. http://connect.garmin.com/activity/489234684

6.5 mile run after work including 1.5 miles at MP. I rode long yesterday and that 1.5 mile MP interval was tough! http://connect.garmin.com/activity/489291128

Simon Shurey

@Doug nice work. Keep that focus and energy going.

Simon Shurey

@ Chris you mentioned that last hour was interesting. Just added mileage, fatigue or in need or more nutrition.

cdkayak

Simon - A little bit of each.

I think going beyond the 3 hour mark on the trainer gets a bit rough on the saddle since there is less moving around.  Hoping for better weather soon!  Fatigue was definitely an issue and that was possibly due to a couple of factors; I was transitioning from last year's beginner plan (which had a little more running at the end of the week) to the current plan and I was trying out compression calf sleeves for the first time.

I've also been working on different nutrition to try and get away from perpetuem & it's possible I underestimated.  I just found the nutrition spreadsheet this morning and plan on playing around with that a bit this week.

David Howard

Yea! an accountability thread!
So just finished Swim camp with 4 swims last week -no bike and only on run during my 4 days back home (2 spent flying). I recently tested all 3 sports and if anything might have dropped a bit of fitness so NO testing the remainder this week....I'll go off of the week 7 plan with a few tweaks. -boy quite a jump from outseason....this will be "interesting".

Dang winter won’t die. Nasty out....tread mill...again?..... boy I miss Tucson Warm sun...cool breeze.....dry air.....sigh.

David Howard

@ Simon
Thanx
(about the "less than 100days"...)

I think I just through up a little.....

Simon Shurey

@David Yes when I put it up myself up I was taken aback a little. But as you said this is such a great way to keep the accountability going and the EN mojo

Simon Shurey

@ Chris this is such a great time to get the nutrition dialed in. I for sure find it challenging to stay on a trainer for more than a couple of hours, so fair play to you.

drjohnson08

@Simon, thanks!  Nice work on your 20K!

  

@Christopher, I'm sure you've seen it but there's a great video on nutrition in the wiki featuring Jesse K. from QT2 systems. I definitely recommend it. I watched it 2X.



@David, good to see you posting here!



Another couple of good workouts today. 3500 yards in the pool before work. Definitely felt yesterdays swim and the pace dropped precipitously towards the end! http://connect.garmin.com/activity/489812449



After work I headed to the track for a speed wko. A pretty stiff wind on the front stretch made the run interesting. The pace on my Garmin was bouncing all over the place so I just pushed hard. 2 X 1 @ Z4 (6:13, 6:17) followed by 2 miles @ MP (6:41). Hit the benchmarks and felt pretty good. http://connect.garmin.com/activity/489865589

cdkayak

@Doug, Thanks for the heads up on the nutrition video, I hadn't found that yet.  I'll watch that tomorrow.  Nice pace on the run!  That's mentally tough to get that many miles in on the track.

Did the Bike threshold test tonight, bumped the FTP up 5 Watts.  Makes me feel better after how shot my legs felt at the end of Sat.'s ride.

Laura Becker

Hey all!

Just checkin in. Been super busy lately, and haven't been posting as much as I would like to. But my goal is to make it part of my routine.   Thank you Simon for starting these accountability threads....SO GREAT for mojo too! I can say one thing is for sure, it is so great to read everyone's posts and have a team of such supportive people! This is my first IM and I am quite nervous to say the least.  Having the mojo from EN helps me more than words can say! Been hitting my workouts as scheduled and feeling good about it. Heading to do Quassy HIM as part of my journey to IMLP!   

Keep up the awesome work everyone! 

@ Chris- Congrats on the bike FTP bump!! 

David Howard

Lousy Jersey weather..... Back on the dreadmill..... Forgot my Garmin so paces per treadmill (runs SLOWER than footpod reads/harderRPE/higher HR vs road)
VDOT Z5=7:28 but APFT now moved to end of month so have opportunity to get my 2 mile time down below 14:00.....
Set @ 1.5%
WU@ 0.5ml @9:00
0.25@ 6:30 X1
0.5 @ 6:58 X3
0.25@ 6:30 X1
0.25 RI@ 10-11:00
1ml @ 8:30 x1 Z2
Remainder at 10:00
1:05Total time (inc CD) 6.5mls

IT Bands snapping and hurting quite a bit...... no foot issues ran in well broke in Asics vs the Hookas

Hopefully the weather will improve....got my replacement cleats for MTB shoes.....need to get a couple rides in.....still thinking about doing the XTERRA "King of the Hill" on the 10th (never done one)....just for fun/good open water practice etc.

Simon Shurey

@ David nicely done sir. Nothing beats doing a race getting that racing mojo.

@ Laura see you in Quassy there is going to be a big EN crew there for sure.

David Howard

@ Simon The APFT is my Army PT test Push up, Sit ups (2min) and 2 mile run. I’ve never "Maxed" all events -used to max the run EZ....not so much last few years.
I need 66PU, 72 SU and <14:06 to score 100points in each for my age (46y/o). Last time did PU 56, SU 40 @ 14:35 Run. Was to do it in April but had a concussion then a foot injury that have delayed it ...now pushed till end of next month. SU suck for TRI core strength but make for improved 6-pack look <img src='http://members.endurancenation.us/DesktopModules/ActiveForums/themes/_default//emoticons/smile.gif' align="absmiddle" border="0" class="afEmoticon" /> Also times needed for 2 mile are about 1 min faster than VDOT Z5 pace...and not fit w/ current IM training....but I think 1 good speed day /week will get me to the <14:00. Held off on the PU as my shoulder was givin me heck -just got a cortisone shot and have made some swim tweaks which seem to be helping....so I'm optimistic in getting those #'s up .....SU's have always sucked for me.....we'll see how things go. <br /> As usual my competition is the clock Vs. Myself.

David Howard

Thanx everyone for the MOJO BTW! I surprised myself how much I was missing the camaraderie of seeing what everyone else waz up to etc. (I'm not much of a FB follower). Anyone on Strava? The EN strava group is quite large....any interest in creating a "July/IMPL" strava "club"? BTW I'm trying the Pro (paid) version. Nice additional metrics if you don't have training peaks. I particularly like the fitness/freshness/fatigue graphic (like GC/TP) and the "GAP" score/run analysis (grade adjusted pace) +/- pace adjusted for hills to flat equivalent.

Haven’t seen it in the Wiki...any good adjustments for swimming with bad rotators and shoulder impingement? I’ve found by looking at video, that I naturally do a over exaggerated outside “s” which though traps a lot of water isn’t pushing me forward. Today I adjusted by scooping inward which creates an almost “reverse J” (with R hand) in order to keep a high-ish elbow w/o pain at shoulder. Also I am consciously starting pull with a wrist drop-fingers to bottom-elbow then stays in place vs trying to rotate towards sidewall-as my bodyroll comes around towards hand. This is also partially due to consciously trying to lead hand into water with pinki. I have yet to see what these adjustments look like yet underwater. Feels OK and speed there.

drjohnson08

@Chris, nice FTP bump!
@Laura, follow the plan and you'll do fine!
@Ed, way to get back on the horse, it'll come back to you.

The temperature was hovering around 50 today and it was raining, perfect weather for a ride! Got it done but it wasn’t fun. I was soaked within 5 minutes and my fingers and toes hurt pretty bad by the end. The good thing is that I was able to hit power goals without a problem! I skipped the run after because my feet were hurting. Plenty of time to get that brick in over the next few months.

1 X 15’ & 1 X 10’ @ 1.01 & 1.01

Entire workout (266 watts):
Duration: 1:06:36 (1:07:01)
Work: 1062 kJ
TSS: 91.9 (intensity factor 0.913)
Norm Power: 279
VI: 1.05
Distance: 24.628 mi
Elevation Gain: 177 ft
Min Max Avg
Power: 0 396 266 watts
Heart Rate: 82 159 144 bpm
Cadence: 8 106 83 rpm
Speed: 0 37.8 22.2 mph

http://connect.garmin.com/activity/490421723

David Howard

Swim= 400 drills; 2x( 6x50y @ 1:48/100+1x300y @ 1:50) ; 1x(4x 25@1:10

BIKE:WU 3'stand,12'@ 182w MS: 12'@ 216w,15'@217w,12'@220wMS2: 12'@ 160w
TOT:1:32 time TSS 132
Bike was H-A-R-D real difficult to hold watts.

jenandersen

I'm still on the HIM plan until next week so my workouts are a little different then the rest of you that are on the IM plan. I think the good weather here has been working on my mojo bc aside from a minor meltdown on the group ride with my tri club last night, things have been going well for me.. :-)



I can definitely feel that I need to test again for my run paces since PE isn't quite lining up with what the numbers say - doing the mile repeats in Z4 the other day where Z4 ended up being 9 seconds faster per km than it was supposed to be.



Still no swimming for me until next week so I've been getting a little extra time in the saddle just to try to get comfortable with being on the bike again after my accident. I'm still glacial going around corners but working my way back up.

Almost forgot to add, I had my first race of the season and my first duathlon ever. Just a little sprint distance one: 2.5km run, 20km bike, 5km run. The bike route was super technical and not very well maintained (lots of tree root bumpiness and other debris on the path) but I figured I would finish in about 1:30. Something went screwy with my Garmin (probably user error) so I had no idea of how fast I was going on any of it. I ended up finishing in 1:30:24. Not the fastest of times but I'm pleased that I managed to stick to the paces that were in my head. :-)  I think for the next one I can go even faster since I had so much energy left that I hopped in and ran some of the long distance race with a friend who was having a rough day - they were very lax about who was on the course. Most of the people doing the long distance seemed to have company at one point or another.

bergesan

Hey everybody,

Is everybody ready for the Big Day? I am curious on all your experiences and on how it will work for myself of course.

I did a 10k race today instead of my 5k test. I cannot say that I am happy with it, had some pain in my right hip right after k1 and some sideburning afterwards. Well, definitely not my best 10k run. On the other hand, we are preparing ourselves for 42k and that's a different story

Keep the good work up

Sandro

drjohnson08

@Jen, congratulations on your first duathlon. The OS prepares you really well for that type of race.

@David, you might want to post your swim question in the medical forum. This forum will get a little busier next week and then really hopping after Quassy.

@Sandro, I’m not ready yet but give me 12 ½ weeks and I’m sure I’ll be able to tear something off. Follow the plan and all the guidance and you will do great.

A couple good workouts today. I did the Friday swim this morning before work as I’ll be travelling tomorrow. I got 3500 yards in and I felt really good and strong through 3000 yards. I took the last 500 a little easier. http://connect.garmin.com/activity/491045941

15 miles on the run today and felt pretty good. Did the first hour at easy pace and then gradually picked it up to the finish. Never quite hit MP. It was great to be outside with a little bit of sun! http://connect.garmin.com/activity/491032583

David Howard

Still on WEEK 7....Suppose to be EZ run today...However.... VDOT 42 (10K VDOT) Z1 has HR and RPE of Z2-3 and Z2pace (8:20) is HR Z4 and RPE of HM And consistent with last HM pace. That HM for paces has VDOT of 40 and has waay to slow Z4&5 etc. Id been using 42 for last month of OS for Z3 and Z4 work. Seems like I need to dial back the Z1 and Z2 to the 40 for future runs ..this felt too much like WORK. Not like a mostly Z1 LSD day!

Summary 1:45:0 AVE 9:28
1 9:48
2 9:21
3 9:33
4 9:23
5 9:46
6 9:47
7 8:29
8 8:40
9 8:56
10 9:49
11 10:03
11.3 10:41
miles 8-9 uphill and 10.5-11 CD

Simon Shurey

@ Jen nice job on the Duathlon especially jumping on the course and helping push a friend home.


@ David nice job


Heading to New Orleans for Jazz Fest today. So unable to bike this weekend but will throw in a swim and a run in. I hope the weather is improving for everyone so you can get some quality workouts.
I am just excited that it is going to be 70 degrees.

David Howard

Just some data from the last run GAP pace Zones ("Clasic" Zones based off of last HM time) and HR "Clasic" Zones based on experience of Z5 Z5I may be at 165 now ....So much for Z1 (1 hour)+ 45' @ Z2

 

cdkayak

@Simon, Enjoy the Jazz fest! One of these days I still need to get to New Orleans, it's been on the list for a while.

@Jen, Nice job on the duo!

@Doug, Your slow pace looks like my 5k pace! That looked like a solid 15 miler, nice.

@David, I've had to play around to find the right zones again too. Especially after I had to take almost 2 months off running last fall.

Last night's 5k test went well. 22:02! Knocked 38 seconds off my PB from 4 week ago. And still managed a comfortable run after that to finish up the hour. Very happy with that. Today's strides went well also, now we'll see how the long day feels tomorrow...

David Howard

SWIM: 400WU Drills 6X300 (was suppose to be faster each time but ended up pretty steady -but fast-ish then 8x 50y 25/25 sprint/EZ

RUN: 40' Z2 with 6x 60" hill sprints (plan=30" but did 60 sec each time and @ 5:30-6:00 pace up)

Summary 40:13.3 AVE 8:44
1 9:05
2 8:46
3 8:25
4 8:41
4.60 8:45

David Howard

wow  tough day today....not sure I'm going to be up for another hard ride tomorrow!  I must say....this Kona Firerock "recovery" beer sure tastes good right now

Reverse brick:

RUN

PLAN= 1/2 Z2+1/2 Z3

ME=Decided to start Z2 then go faster each mile for the 35 Planed minutes

Summary 36:37  AVE8:46

1 9:18 

2  8:46 

3  8:29 

4  8:23 

4.17  9:39  CD

BIKE: PLAN= 3x Z4 then 4x8' Z3 w/ cadence changes, Then some Z2....210min

ME= 30' WU with some standing and spins then 1 set Z4 12' then did Spinervals 30.0- 2:20 Z3 focus with my added some Z4 time then did 15 min steady Z2 to round out the 3.5 hours.  HARD  I need to look at the analysis but its likely to show >2 hr Z3 and about 25min Z4 and even 10 min Z5 Lots of cadence changes (Spinervals is good that way...never lets you get to settled into your happy place LOL)

TSS 265 1,945kj

Easier to see:

David Howard

@Simon -jealous. eat some P&Js for me Not so much a Bourbon Street fan but its always a grub fest whenever I go! ( I end up at the Pirate Café a lot too LOL)

drjohnson08

@Christopher, way to crush that 5k!
@David, nice workout.

1st big Saturday in the books. Started out with a 30 minute run and the legs felt great. Ran faster than the plan called for but was still holding back. 4.4 miles in all. http://connect.garmin.com/activity/491886413

Followed it up with a 4 hour ride. Looking at the numbers I pushed a little harder than the plan called for. I’m sure I’ll feel it tomorrow!

Entire workout (232 watts):
Duration: 4:06:27 (4:20:48)
Work: 3436 kJ
TSS: 257.3 (intensity factor 0.792)
Norm Power: 241
VI: 1.04
Distance: 79.895 mi
Elevation Gain: 3969 ft
Min Max Avg
Power: 0 382 232 watts
Cadence: 6 127 81 rpm
Speed: 0 45.4 19.4 mph
Altitude: 88 660 287 ft

http://connect.garmin.com/activity/492218646

drjohnson08

Sunday ride done. 1st 45 minutes were dry and then it started drizzling, and then full on rain. By the time I got back I was shaking. My hands weren't functioning and my toes were tingly. Warm shower definitely felt good.

Entire workout (230 watts):
Duration: 2:57:09 (3:16:01)
Work: 2447 kJ
TSS: 191.5 (intensity factor 0.806)
Norm Power: 246
VI: 1.07
Distance: 56.212 mi
Elevation Gain: 2127 ft
Min Max Avg
Power: 0 467 230 watts
Heart Rate: 89 149 134 bpm
Cadence: 8 124 79 rpm
Speed: 0 44.9 19.2 mph
Altitude: 47 636 276 ft
Temperature: 46.4 60.8 48.8 Fahrenheit

http://connect.garmin.com/activity/492934066