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70 Days to the best day of your life( Make every training day count, stay focused eyes on the prize
So this was a hard week for me due to work.I am part of a team that operates the Nantucket Wine Festival. We do 70 events over 5 days. Anyway i was able to do some sort of workout once a day. My body is tired but now I am focused on Rev 3 Quassy. Is anybody else doing a HIM before IMLP. Stay focused, eyes on the prize...
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I will be racing Quassy with you next week. For some reason, I've never felt less prepared for a HIM...maybe it's that I'm using it as stepping stone to get to LP or maybe it's the fact that there will be little to no taper or recovery...either way, my focus is definitely more towards LP than Quassy.
This brings me to a question for the group. I see that we have a "Big Day" scheduled for this week. Considering I have a HIM on the calendar for next, can that count in place of this week's big day?
@Brad I asked that same question in the Micro Forum and have not gotten a response yet. Since the Big Day is not fitness related more about dialing things in, and having the day after off and then having an 'easy' week using the "How To Insert A Race" plan from the Self-Coaching Wiki, I thought I would go forward with the Big Day. Unless of course I hear differently in the Micro Forum.
--Larry
This week was tough getting everything in. Feeling like I am in constant GO mode...up at 4:00 and I just hit the ground running. Work has just been getting super busy, had extra meetings and stuff going on. BUT I got the work in and feeling good about it. 2 great rides this weekend, but the end of my long ride yesterday was tough...my legs were screaming at me on my climbs. Haven't felt that in a while so I thought it would be good to just skip the low priority swim today. Will get right back at it tomorrow!! I will see you all at Quassy and I am really looking forward to it! I also have a big day on my plan and was wondering what I should do about that....@ Larry and Brad- could you let me know what the response is from coach? Hate to ask the same question again. As Simon says, STAY FOCUSED EYE ON THE PRIZE. (I will repeat this numerous times over the next few days as I continue to juggle!).
I'm not going to be joining everyone at Quassy but I'll be doing the White Mountain Tri (HIM distance) in Franconia, NH the following weekend. I actually just started a macro thread a few minutes ago to see if my plan modifications made sense for the WMT and the IMLP training camp the following weekend. After this past weekend I feel pretty good about being prepared for the WMT.
@Brad, I was going to share with you what he told me, but you got to ask him before I saw this. I asked Coach P the same thing a few weeks back and got the same answer. I'm also doing the full training right up to Quassy and then the recovery week per the Self Coaching Wiki after to get back to IM training plan ASAP.
See you guys at Quassy!
@Larry, great work on the ride and PR, congratulations!
@Laura, IM training is pretty intense. I feel the same way about being on the go all the time. I'm looking forward to the planned day off on Sunday.
4500 yards in the pool today before work. Longest swim of the year. http://connect.garmin.com/activity/503051704
7 mile recovery run including 12' @ MP in the afternoon. http://connect.garmin.com/activity/503095639
As Simon alluded to it can be a hard training day or test youself day ! I too will be doing IMLP. This venue is a really good marker for your legs/lungs and your ability to drive to the finishline. I did this race last year as a "drive hard to the finishline"! Within the race I paid attention to the details fluid, fuel,keep HR from racing away,monitor power(don't burn matches) and stay upright ! It was a blast with all the EN'ers. If you have not had the opportunity to do hill trg of sorts and are doing IMLP this will be a good trg day for you.Looking forward to meeting new members and seeing old warriors again ! Cheers Steve !
I just finished mapping out the "big days" to give my wife fair warning of days I will be out of service. Im switching my big day to next week, and bumping up to 4.5 hours on the bike this Saturday. Hope it works out well.
Im really concerned with the run. SLOWLY coming back from a stress fracture suffered at IMFL last November, but switched to the Hoka One One's and they have been a dream. My long run is only 8.5, but pain free and legs/lungs didn't hate me, so good deal.
I'm gonna jump in this group for some IM training mojo. I'm racing Lake Placid but will be doing Canada on the same day, but its a much smaller group. Due to previous commitments on the weekends ( travel, wedding, anniversary weekend) the long rides have been limited but did manage to get in a 3 hr 60 mile ride this past Saturday. From here on forward, I'll be able to stick to the plan. Got in 3200 in the pool this morning, run will be tonight after work.
Nice work everyone. Keep it up!
I got in 3200 in the pool yesterday. Felt pretty good. Heading out to run shortly before today's pool session.
I'm also doing my big training day this week, even with Quassy HIM next weekend, but I think I'm going to push mine up to Friday to impact family time less over the weekend. It's getting more difficult to fit in the longer sessions and keep everyone happy.
I'm not doing Quassy (it's a little far away... can only make it back to the states once a year:-)) but I've got the St. Pölten 70.3 on the schedule this weekend. The weather is making me a bit nervous - it's supposed to be hot (25-30 C) and humid with the possibility of a storm on Sunday. Last year they had to cancel the swim because the water/air temperatures were too cold and it would be dangerous for the athletes but now it looks like they've swung the other way. If anyone is up early Sunday and feels like tracking me, I'm nr. 1026 :-)
I hit the track before work today and got a good speed wko in. A little over 7 miles including 2 X 1 @ Z4 and 2.5' @ Z2. Felt good but some residual fatigue from Sunday's ride was still in the legs. http://connect.garmin.com/activity/503333504
After work I hit the pool. Was looking to get in 4000 yards but stopped after 3150. I think I strained a muscle in my back under my left arm. I don't think it's anything serious but I stopped before I really hurt myself. The good thing is I found my form. Something clicked after the warmup and I was able to pull off some of my fastest laps of the build so far. I just hope I can remember what I was doing next time I get in the pool. http://connect.garmin.com/activity/503780632
Did my long run this morning. First 60 minutes alone, felt nice and easy. A friend met me for 2nd half. Held right between z2-3 and finished right around z2. Felt good. Sun was shining and I think I had hydrated well last night and this morning. Felt really good and not too tight, out of breath or sore (except a bit of soreness from this residual PF on my right heel). It's not 100% gone, but feels 100% better than 2 months ago. Got in just over 12 miles
Legs felt reeeely heavy Pace/HR/RPE where not lining up....but slowly got better and held my High Z2 low Z3 miles well after the turn back home.
12.5mls 2:00time
Missed Yesterdays AM swim due to massivly tired (didn't sleep well night before)....and somehow miss set alarm and missed today as well-sucks! I need those swims! Only tomarrow then off till MON PM.
Will get a hybrid Bike in tonight ..... only hotel room WKO's <30min till next week then I have Army events TH, FRI am ...so no swim, and more Army on SAT afternoon. Bad timing! <br />
Wednesday long run the day after a bike crash - Well, I won't kid anyone, I was a little stressed all day thinking about the long run. On my way in to work at 4:30 this morning, i was sore all over. My butt is killing me, my pants were sticking to my road rash all day and I really didn't know if I would be able to run. I started out for the run at 3:10 after work. My form was awful for the entire first mile. I was running too fast and things just didn't feel right. I pushed on and held the pace I wanted for the first hour. When it came time to speed up, I needed a minute. I did not have that. I worked hard for the increase of 45 seconds. I held that for the next 30 minutes, but I was really pushing my limit today. I did not have the next increase in me. I lost about 15 to 20 seconds, but kept moving. I finished the run at 1:55:00 and 14 miles. I walked in the house and headed right for the tub. Sat in the ice bath for 20 minutes. That helped. I will be doing low impact workouts until the RR on Saturday.
TT bike is in the shop for some maintenance and it was raining with forecasted thunder/lightning. So I put my road bike on the drainer. I struggled with the ride. I was able to hold Z4 for 5' but after that I just aimed for Z3. I rode for an hour. Overall IF was .80. http://connect.garmin.com/activity/504386165
I bailed on the run. I threw on the sneakers and got ready for it but I felt more like taking a nap so I decided not to push it. I've been getting all the workouts in so I figured it best to call it a day and come back strong for the long run tomorrow.
So...as this was going to be only ride all week..... Did a 30' WU at high Z2 (actually was tough
I did my long run yesterday. Everything went mostly according to plan. 60 min z1 - 30' z2 - 20' z3, although the last 20' my pace didn't change as much from z2-z3 as my RPE and HR. I guess that's the point though. Felt pretty good and drank extra due to the sun/heat.
http://connect.garmin.com/activity/504105779
Today is a swim and I am planning a big day tomorrow so I can free up some family time this weekend, but the weather I'd looking iffy.
Swim done this evening with the intention of doing my BD tomorrow comprised of bike/run. I had moved swim venues recently to take advantage of a Y that has a 50meter pool. I opted not to swim there today since they removed the bubble on the pool and didn't know the staus with the thunderstorms. Swam in a 25yard pool instead and interestingly enough, my splits were a lot faster...not sure why? , but I'll take it.
Weather plain sucks here. Thunder, lightning, and torrential rain. The same is forecast for tomorrow, so not sure how this will play out. Worst case is that I do a nasty long trainer ride followed by run in the nastiness. Weather is most uncooperative this Spring! It may that Quassy next week will be my true big day after all....we shall see. Good training to all over the long weekend.
long run done. legs felt really good and had to hold myself back for the first 7 miles (always a good feeling). mile 8 was a build towards MP then 5.5 at MP. I couldn't hold the last mile of the run at MP so I brought it back down to EZ. http://connect.garmin.com/activity/504986038
So 2 hr bike and 2 hr run....25 min of speed work and a 8 min of actual swim. ....not much accomplished this week
Next week is going to be jacked up too. Not going to test. I already know my watts are down. Run is unchanged. And swim is still a 4 speed event. TT+5 or 15 sec means nothing to me. It's EZ, race, hard & all out. (But that's better than before which was treading or moving