IMCHOO Training Wk 7/14-7/20
By now everyone should have dropped into the IM plan.... Share your thoughts here on how things are looking....
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By now everyone should have dropped into the IM plan.... Share your thoughts here on how things are looking....
Comments
@Rachel ... Sorry to hear about your crash.... Hoping for the best.... Keep us posted...
Come on peeps , post your work , post your goals (like race weight) hold yourselves accountable , get the banter going , and utilize the best tool here at EN! Sharing and posting your work provides mojo for others and you know that everybody is out there doing the same thing produces an energy you can feel and feed off! Lets hear it!
Since I already did a full IM build for IMTX this year I'm taking a maintenance approach to my fitness....I'm following the structure of a GF plan with not quite as much work as in that plan....However I am doing at least one speed work session in each sport per week and I am making them count ! Volume has been about 13hrs per week with a total TSS around 1000 spread out over 3 bikes, 4-5 swims, 4-5 runs.... Also applying the Racing is Training tact and have raced an OLY , HIM , 2.4 OWS , and a HM in the last 4 weeks....I have 2 more HIM races before IMCHOO and plan to pick up the volume in the first week of August!
I did a HIM in June so I am trying to build endurance and nail down my nutrition.
This shoulder is obviously in charge of my season now, and it's up in the air. Was planning on Door County HIM this weekend, but unless there is a miracle, that is a no go. I figure I'll do what I can until I know otherwise.
I did run last night and if I keep my arm close to my side, it was just a bit sore, but not bad. It was taking my sports bra off after the run that had me cursing.
And yes, let's pick up the mojo on this forum!
@Rachel....Nothing broken= good..... not being about to dress or undress yourself = bad.... heal up quick..... which it sounds like you are already doing!
40 min OWS this am with 2 x .54mile TT's hard , 2nd one was in the pouring rain.... easy 4 mile run on the TM .... 1.5hr Trainer ride w/ 39min @ .96 .... Yep raining in NH....
40 min OWS this morning. Trying hard to work on form but still struggling with it. Swim still ended better than expected though.
2 x 1/2 and 1 x 1 for this evenings run. Total 46 min 8:16 avg pace.
Trying to get focused and back in the groove of things, this race will be here quick!
@Tim -- looking forward to racing in Chattanooga with you. Watched you race in person at Florida last year -- What an awesome day you had!
@Jamie -- Glad to see you racing Chattanooga also. I believe we met at Augusta last year.
My training is going great. 2 weeks ago I managed just under 1000 TSS with had a great 4hr ride. Last week was a little lighter as I did my last Sprint race in Meridian MS. Dropped almost 2 minutes from the previous year, Finished 1st in the 40-44 Age group and 15th overall. New bike, and run PR on that course. Set a new 1000 TT in the pool last week as well.
I had a solid out season and half-ironman cycle back in May and its really seeming to pay dividends as I feel Im really hitting targets in workouts. Trying to focus on nutrition, recovery and getting enough sleep so I can keep it going.
Who's in for the camp next month? I'm looking forward to riding the course.
@Mark - Yes, we met in Augusta last year and you were at the Mellow Mushroom that evening after I finished IMFL, right? I'll be at camp for CHOO also.
I won't be going to the camp but expect lots of feedback and files from the bike/run course in CHOO!
Heavy rain in NH messed up my training and I swapped weds/thurs wko's around to accomodate.... That gave me back to back bike days and man I just don't like those... Struggled with 20min worth of low level v02 and followed it up with an easy brick run...
http://www.strava.com/clubs/101411
Had a good ride and brick afterwards today.
Bike 1:13
Run 35 min
9:32 pace, Avg HR 154
I've definitely made progress on my overall fitness when it comes to the run. This time last year, that pace would have been closer to 10 for the same run. Run was also in the heat of the afternoon and I was able to control my HR even with the higher temps.
@Tim-I joined the Strava group. I like being able to see what everyone is up to. Thanks!
Nice ride Jamie -- Yes, I was at mellow mushroom after IMFL with Patrick and John and Jess Withrow --
I'll check out the Strava group when I get home -- can't load it up right on work computer.
BTW -- had GREAT long run this morning -- 14.2 mile in 1:49. Last 2 miles of "best possible speed" were 7:05 and 7:00
Get it DONE!
Avg Power: 207 W
Max Power: 759 W
Max Avg Power (20 min): 215 W
Normalized Power (NP): 220 W
Intensity Factor (IF): 0.884
Training Stress Score (TSS): 70.9
FTP Setting: 249 W
Work: 684 kJ
Brick run of 35 minutes afterwards just slogging along per my usual run pacing.
Have a terrible chest cold right now and I'm battling just being able to breath with all the mucus in my chest and the hacking cough.
Had to delay my long run this morning to tonight because I was up half the night hacking again. Summer colds just suck but I'm getting some mucinex after work so hopefully that at least relieves the symptoms.
Hope everyone is having some good workouts today!
For me 1:40 long run completed. Time for some red magic juice with codeine I got from the doc then off to bed and hopefully it kills whatever keeps trying take up permanent residence in my chest.
Had a mini training breakthrough yesterday. No official tests but definite training PB's and I have no idea where they came from , specially after not really feeling it on the bike tues/weds.... Maybe it was the recent races and shaking up the order of things this week due to weather? Anyway set a couple swim PB's in my normal OWS TT, and then the 3 x 1 mile run repeats were PB's as well.....
swim http://connect.garmin.com/activity/543347326
run http://www.strava.com/activities/167196888
Today will be a long swim at a very relaxed recovery pace... setting up for the weekends work....
Sorry for the delay in replying. I am back in PA and ready to work. The first day after the run I was a little sore, but nothing out of the ordinary. I woke up the second day and felt like I had run a hard marathon the day before. Very interesting. I enjoyed the trail run but will cut them out until after the IM.
Had a nice , long , very easy 2.2mile swim in warm water, smooth like glass. So relaxing.... That is all!
@Jamie very nice pacing on your long run. I rotate newton gravity and distance like Tim does. I tried Hokas but they destroyed my index toe for some reason so I'm kinda giving up on them.
Work killed my chance to swim today so I'll have to squeeze it in tomorrow after ride maybe use it as a warm-down and just goes nice and easy.
Chest is still a wreck and codeine made me crazy last night with weird dreams so back to NyQuil I guess.
I did run tonight after kids went to bed but it continues to be a struggle.
Avg Power: 166 W
Max Power: 722 W
Max Avg Power (20 min): 214 W
Normalized Power (NP): 198 W
Intensity Factor (IF): 0.795
Training Stress Score (TSS): 240.5
FTP Setting: 249 W
Work: 2,285 kJ
Life took precedence today so no ride. Wife is working in Iowa this weekend and the next so I think I'm going to flip my entire week so I can get my long rides in.
I was able to get today's ride in despite having showers and thunderstorms in the area. It went well overall. The end of the ride involved a little more climbing so I was whipped by the end.
@Jamie... Quality ABP ride.... power looks nice and steady with NO fade!
Good weekend.
Saturday -ride almost 4hrs with an all out 20min interval climb in the first hour, was another lesson in burning matches. I promised myself if I was happy with the interval I could slack the rest of the ride. Netted a new high 20min power and had no problem slacking after that... After 1/2 hour of recovery I was able to build back up to some .70-.85 unstructured work (still including lotsa rest).... Waiting for Heather to finish her ride, went out for a 6 mile brick.
http://connect.garmin.com/activity/544996942
Sunday- easy 1.5mile swim , and longrun- felt really good starting the longrun but never really got it together- just took it easy- How easy? 12.2 miles @ EP+30" YEP!
Back from the family reunion/beach trip. Drug the kayak and my Sherpa to the beach as the sun was rising for a 1 and 1/2 hour swim. Forgot my watch so it was his guess. I am very afraid of what's below the surface, and it did not help when he told me as we were launching the kayak, he "saw something". I swam down current first only because I didn't notice it, but I sure did when I tried to return. I resorted to a mask and snorkel and was able to get back home.
Bike ride on day two (preceded by a 3 mile beach jog) was just at 3 hours and was shorter than I had hoped because I literally ran out of real estate! I got in the middle of a sprint triathlon and had fun passing and being passed. I really wanted to draft off someone and see what they said, but I didn't! I haven't downloaded my numbers but I do know that I am ready to make a new saddle purchase soooon.
Was planning a second bike ride, but my 18 year old daughter is soon off to college and had a 10 mile run scheduled (she's running cross country at App State this fall) and asked me to come along. Luckily we ran my pace (as if there was any other choice) and had a nice humid run.
Last night I started having heal pain and my Sherpa once again came to my rescue and lanced an abscess on my heal. Nothing came out which worries me. I think a shell or splinter is up in there. It hurts to bear weight, but I have tons of work to do from taking two days off, so I am hobbling today. A swim is planned for today but it may not happen. Hoping for a Tuesday swim and run.
Stay fired up, people!
Running is just amazing to me how different it is for every person when I see your EP+30 pace and realize that is my half mary pace on a good day ; )
Yesterday I did my local loop because I did not have time to go too far from house. Mentally I can only do this for 2 hours and even that is pushing it.
http://www.strava.com/activities/168668634
2.2 mile EASY OWS this am.... remainder of the day ... recovery