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Week 15 42 days
Execute execute. I know for me life is getting busier and that training schedule is being challenged. Be ready to adjust stay focused. Congrats for those doing the training camp. I am sure it will be invaluable for that day.
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I am with you Simon. I just attended the IMLP camp and even that was crazy busy. Yesterday was a yard work/strength training day. It is really hard to let your legs recover with so much to do around the house. SAU's are sinking fast. Yesterday and today are recovery days for me. However, my personal schedule is intruding on the training plan again so I will be back at it tomorrow. I hope everyone is training well.
@Jen - Good for you wanting to get back in the water. I'm not sure I'd be that anxious to jump in so soon after having a jelly fish on my face. One reason I pretty much have only stuck to fresh water swims - that and the other larger things with dorsal fins
I thoroughly enjoyed camp. Legs are feeling pretty good, but enjoyed yesterday's "rest" day - meaning no training, but plenty of other things to catch up and and keep busy - trying to earn back some SAU points used up this weekend. I plan an easy OWS tonight with my local club - distance, depending on how I feel. There is still something not right in my neck/trapezoid area and is still super painful turning to the right, so not sure bilateral breathing is going to happen today, but will do what I can and call the chiropractor to get fixed up. Tomorrow easy bike/run for time only and hopefully my legs will be up to Thursday's long run.
Camp is definitely hitting me. I didn't feel too bad when I woke up yesterday. I did an OWS recovery swim late yesterday morning. The arms definitely felt fatigued. I took a nap in afternoon. I got a full 8 hours of sleep and still had a really hard time getting up today. Was planning on another swim but I'm pulling the plug in favor of some rest. I'll sleep in again tomorrow and get on the bike tomorrow.
I too am doing week 16x2. I did swim today, only 1.5 miles vs the 3900-4400 yds the plan had, but I maintained an average pace of T-8". Although unfair to compare pool T-pace to an OWS, it was still faster than my fastest race swim pace so I'll take it. Bike and run tomorrow and I hope the legs are up to it. There's much work to do!!
@Brad - I wasn't sure what to do so I went back to week 14 but I guess 16 would make more sense. I guess I got in a few extra intervals on the bike this morning then. :-)
Happened today -no mood to try bike now
2miles into swim....all is well. little niggling pain in "good: shoulder but OK....starting to pick up the pace for a strong finish...
Then ..ouh...Ouh...OUCH....OH MY FKN Shoulder! and was stopped in mid stroke...
in shallow end so stood a min....rubbing what seemed like bicep insertion.... OK doesn't really hurt now..... got 25yrds then wham...swam kinda 1 arm back unable to raise it. only more pain and now whole (subscap, supra spinatis, mid delt) all in spasm.
WTF
Ive missed or had to cut most swims short last few weeks...No Paddles.... backed off all the High shoulder catch focus (Other shoulder doesn't like) no idea where this came from.
NOT COOL.
Well, I am still dragging from camp. Took yesterday off completely. Got on the bike today and my legs still don't have any pop. I was able to hit FTP, just wasn't able to sustain it for any length of time. After the warmup I rode most of the ride somewhere between Z3 and Z4. Overall IF for the ride was .8 and TSS 90. Skipped the brick run. Hopefully this will get my legs going for tomorrow's run. http://connect.garmin.com/activity/523664240
Last SAT was my 3rd longest ride (3rd Century) -ever (AZ IM and a solo-reverse El Tour De Tucson) and despite fighting horrendous gusts and 40 miles of constant diagonal headwind back, I kept my watts pretty darn steady AND averaged a faster MPH than my. GRP 5:19 for 101miles inc WU 30 min and a short CD...then SUN wasn't bad and held Z3 intervals well ....and DID not feel the deep sole sapping fatigue I felt last week. Actually TUES Run felt pretty good and had to constantly force myself to cool the jets (its been3 weeks since my runs have felt "on") Even felt like I had enough energy for the swim today..... (THRS Planed Swim).
Thanx for the well wishes..... I have been stressed over not getting my swims in...now this.... I just have to resign myself to realize I'm "OK"swim fitness wise ( I may not go under 1:10 like I wanted....but that's OK) My form is significantly smoother. and I do get back on track much quicker now despite missing several days..... If I get well enough to swim in a week or two-I'll be fine. I wont push it.
Did my first real workout since the camp. Today I rode 40 miles as close to ABP as I could. I think I could have pushed harder, but I was trying to smooth out the ride and lower my VI. I ended out with a .77 IF for the entire ride. I got my VI down to a workable number. Finished the ride with a brick. I ran 6 miles starting with the first 2 at my goal pace for the start of the run. I had a hard time slowing down and ended up about 10 seconds too fast. The next 4 miles were on a progressive pace where I started at my goal race pace and ran faster for every successive mile. That was a hard workout, but I really feel good right now.
Did my long run today and yeah, it kinda sucked. Ended up doing 15 miles, so that's cool, but I was only feeling the love for the first half. The second half was me just forcing myself to stay out there - not enjoyable like usual. I managed a pretty steady pace, but not what the plan called for, the descending zones typical of a Thursday.
On another note, my family crossed the finish line with me at the Quassy Half 2 weeks ago. We've been nominated for the Family Photo Finish Line contest. If you're on Facebook, you can go here to vote for my photo. The winner receives a free Rev3 race entry. Who doesn't like a free race?!!
https://www.facebook.com/rev3tri/photos/a.10154270464800092.1073741863.339986125091/10154270466100092/?type=3&theater
@ Antoinette -Very cool about the pic! You may be getting into the deep fatigue zone. I was only really noticing it on my runs (Usually my best sessions) ...just things getting sluggish and finding RPE not matching pace. I kept hammering the bike and found even trying to back down/having to back down on the runs wasn't enough. This high volume is sneeky. You might need to dial back some and then -do as I say not do- don't over compensate with KOM bike rides on weekend.
My run was horrid. I could barely get out of Z1. The legs were just dead. I managed 16.5 miles in 2:30. I guess I should be somewhat happy with that. I am looking forward to tomorrows swim. Give the legs a rest.
@Antoinette, way to get through the run, i had a tough time myself. and what a great picture, I voted for you!
Still not 100% from camp. I had grand plans to smoke the run tonight but that didn't happen, ha ha. Ran 10 at my Z1 pace and didn't have much left at the end. http://connect.garmin.com/activity/524270953 I'm hoping that my legs will be back for the weekend workouts.
@David, glad to hear there is some progress with your shoulder, hope that heals up quickly.
Did just over 15 today for my long run. I started out a little slow running with a coworker for the first 3 miles and then slowly picked it a little each mile but never got to Z2. Hoping to get a swim in tomorrow & I have my bike route mapped out for Sat.
I had a small window this morning to squeeze in 2.5 hours and "only" got in 2hr20min. I started in heavy rain and made the mistake of wearing a long sleeve waterproof jacket. It got hot fast and I ended up tying it around my waist which wasn't ideal. Z1 felt not so easy today and after kicking up to z2, it got rough at the 1:45 mark. Legs were heavy and hr was higher than normal. I finished with 17 miles on the nose - the longest run I've done in 1.5 years, so I was happy about that. But, the last mile or two was an exercise in mental toughness. I know I'm fatigued, but the fact that I felt that bad at this distance will push me to train harder in the upcoming weeks to be more prepared. Lastly, I lost over 5lbs on this run and didn't drink nearly enough (20 oz). That was a mistake I won't make again.
My legs were fine on my run yesterday but about an hour in, my stomach started letting me know that it wasn't happy with me and there was not a bathroom in sight. I really picked up the pace on the way back and managed to do another 1:10 with the last 2 km just above Z3 pace.
Swimming this morning had to be aborted about 1500m in due to lightning. I should imagine that there's lightning around all the time because I was cooking on my way into land.
I've got a little sprint race tonight that I had forgotten I signed up for until I got my race packet in the mail - last race before LP. Exciting. :-)
Ill detail more but.... 112mls 6:10 w/ some hills and wind...and 80+ temp. Could have gone under 6hr ...but was "Good" and held off and kept my watts capped in the .72- .75ish range. Run off bike felt good for the most part...did NOT want to go a full 26...or even 13 though. Was hard to hold pace down -noticed the heat for the first time and will definitely be soaking myself down come race day. Cooling sleeves and "dark cooling" tech defiantly noticeable cooling effect. drank as much as I could tolerate but still lost 4 lbs.
The idea of another 6 hr ride tomorrow does not make me happy. I really don't think my neck can tolerate that again. (this is only the 3rd time I've gone 6hrs ever on a bike) [and a IM distance PR by 38min -and felt waaaay better than I did at IMAZ BTW]
Way to tough out those runs everybody! That's going to pay off big time on race day!
in calf. Horrible pain, floated and friend massaged til it subsided.
What causes tbis and more importantly, how do i prevent it from happening
again?