2014 IMMT Week 17
Yesterday I took the day off and spend the day with my kids. I took them wakeboarding and got to watch my 11 year old get up on the board for the first time. Now I'm inspired and looking forward to the last FTP test and longest training run of the season. How is everyone feeling? Bring it on week 17.
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I keep thinking about all the people walking the second half of the run... With a little luck and a lot of focus over the next few weeks, I won't be that guy!
:-)
@David - bike is in the shop right now for a complete check-up and a few upgrades. Hopefully back tomorrow.
Left leg feels rather shin splinty right now and has since late last week. But, did I go for my Saturday run even though it was achy? Of course I did - even though I knew better. So, standing down for a few days (and wearing tennis shoes and no flip flops as they seem to exaggerate the problem) except for swimming and TRX. Bike test will wait a few days - I think it's most important to rest it in prep for the Thursday long run RR.
@ david - good reminder on the bike tune up - new tires/tubes/chain are in order...anything for a few more watts :-)
I'm sure we're all feeling the overall fatigue is at its highest level....even minor life stresses seem major...only 1 more week till taper time...thankfully
I am so tired and my quads are crying to the touch. I've iced, stretched, had them deep tissued to get the junk out and nothing. mojo is waning and fear is rising.
18.75miles in 2:38
1st 4 @ 9MIN pace then 2 @ 8:45 then 5 at 8:30 then 2 @ 8:15 then 2 @ 8:05 then 3.75 @ 7:45
hamstring held up pretty well. Not perfect but trying to keep good form and fire the glutes so less stress on the hammy. Longest run in over a year, not counting Challenge AC which was only slightly more running and the rest walking. Hopefully this bodes well for a better run at IMMT.
My answer was to take a couple days off / with a very light schedule. By now - I can't wait for the weekend. Sometimes, you just need to let yourself recover a little. The schedule is really hard right now - I think a lot of us are feeling just like you.
No need to worry... recover then push through this last cycle. By the time you are half way through the taper you will be jumping out of your skin with energy and you will have to hold yourself back.
You've got this - 95% of the work is behind us!
In any case, knocked out 20 miles at a steady 8:20 pace. I really wanted to run faster for my last long run, but as soon as I started out, I knew I'd just have to run by feel and not set any real targets. Slowest long run to date, but I'll take it. This time last year, I wasn't running at all....and hadn't for a month. I kept reminding myself of that when it really started sucking this morning.
Now the real challenge.....making it through the work day without A) falling asleep on my desk or
hang in there all.
let go of the dread. Tremblant is a fun race! and what will happen on the day will happen.
for those of you having problems with the long long runs, perhaps consider shorting them a bit and increasing the intensity. i have had success with caping long runs at 2 hours in the past.
regarding the bike. on your second loop, the second out and back portion. Consider approaching this as a fun treat before you get to start the run. grind up the sequence of small hills, turn around, and have a fun sleigh ride before getting to transition. i really did have fun with this two years ago.
Kori, sounds like a good run in the larger scheme of things considering you did not feel that great. Even if slower for you, it was 20 miles at a steady pace which is all good. I'm looking forward to seeing you again in MT and your final results, which I predict will be terrific! Take care.
Robert, Great ability to descend your miles. I'm sure this will serve you well in IMMT. Looking forward to meeting you there.
3-weeks out to travel day - think I'll be training pretty good till the last week....But will all be fun! Look forward to seeing all soon....
Got the long run done this morning (17 miles), starting at 5:30. Must say it was nice and cool with low humidity (sorry the weather sucked Danielle - the heat and humidity you did it in makes you a Rock Star!). Tried to run the paces but the shin splint (or whatever it is) is now impacting the flexing of my ankle, my mid-foot, and up my shin. Running downhill was almost painful at times. But, had to finish. RICEing like it's my job! On my honor (making the Girl Scout sign), I promise not to do any more running until next week!
On the plus side, I found some used Zipp 404s on Ebay (with the aluminum brake track that I wanted) and they should be here today! Goodbye stock wheels! Yippee!
Also got the 3 hour RR done today, 17 miles. First what I am grateful for: 1.thunderstorms rolled through last night pushing out the humidity and lowering temps about 10 degrees - much better day for this than say yesterday; 2. it's done!
Feel like hydration/nutrition/salt were on track, returned 2.5lbs lighter but don't feel like that impacted the run. With this run behind me I feel like I can see the end of the training tunnel - and that's a good feeling! Long swim tomorrow, another long ride Saturday but they're manageable.
Good work Chris, Sue and Danielle. I'm doing my long run tonite after work. 18 miles staring me in the face.
@ Sue...now get yourself an aero helmet and you'll really save time (and look like a tri geek).
My RR went...well, it went. I didn't reach my goal but ...I got it done. 14.3 miles in 3:23. Yes, there was some walking breaks in there. I feel my nutrition was fine. I've always been slow and I haven't been getting a lot of long mileage in so I think my body is/was just not ready to do more. I just hope I can pull it off race day. Fortunately my cycling has been going well so I'm counting on having plenty of time to do the marathon. Fingers crossed!
I had originally planned to wear my Team Betty kit for the race, but I seriously think I need to wear my EN kit. I'm so looking forward to racing with you crazy kids, that I want to be able to absorb all of the mojo we give each other. :-)
@Bruce-good luck on your 18 tonight!
@Kori-absolutely consider sporting the EN. If I can get my tri top in time, I'm hoping to as well!
Question to the ladies of the group over 35...is it true we are the LAST swim wave???
Happy to get my RR run done this morning. 18.1 miles in 2:55. I did it the way I was supposed to. About 10:15/ mile the first 60', 9:45/ the next 90', and about 8:30/ in last 30'. I haven't run that far in many, many years, so I was actually looking forward to it. This gives me some confidence for IMMT run -- after hitting my watts on the bike, of course.
Be safe.
RR completed today with my sister Trish! 2:45 and 18 miles of quads burning, knees hurting at a 9:06 pace, last week did 17.5 miles at 8:36 pace. I'm toast, my body hates me. wah wah wah. Stood in the chilled lake afterwards to simmer the beasts.
Rich , thank you for the pep talk. I'm taking tomorrow off.
Did a little experiment b=of running by HR only today, with Coach P's permission. The run went well overall, but I don't think I can run that fast on race day. Got my 18 done in 2:53:xx for 9:38's. A very good long run for me, but I don't see it happening on the day. The last 2 miles I pushed, but didn't really go very fast. A little faster, but not fast lol.
I tried something a little different with nutrition and now know to stick with what worked at IMAZ.
Kori...I wore my brand new EN red visor, as I'll be sporting the Fraser Green Kit on race day. But come the run, you all will know I'm part of the cool kid club too.
I'm looking forward to seeing you all in CA!
PS...Chris Love...my mantra on the run still stands. My BUTT hurts! LOL!
I'll be honest, reading all of these reports during the day, knowing that I wasn't going to start my run until later in the afternoon was both motivating and a harsh reminder of what was coming ahead. Well, the wait was worth it, had a great run, and feeling good in the aftermath.
I got super lucky with the weather - 71 degrees, 41% humidity, wind out of the north (ran middle 8 miles straight into the wind)
Plan was to run 9:15 x 6, 8:45 x 8, 8:15 x 4 for a total of 18. Pacing is based off of run paces during training. I have found that I have a tough time keeping up with the paces my VDOT suggests on the long distance courses. To put into perspective - HIM pace in early june was 8:34. It might have been conservative, but I wanted to see if I could a) keep those paces, and b) run the entire time.
Run started out great. The first 6 miles were 9:04 (all downhill), 9:13, 9:12, 9:17, 9:08, 9:04 - I was very proud of myself for staying slow even with the wind at my back.
Next 8 miles - running into wind along the lakefront, 8:54, 8:56, 8:45, 8:40, 8:50, 8:44, 8:48, 8:45. Nailed it. Was very excited to have paced to evenly. HR mid 140's which is where it should be for me to feel comfortable for long distance.
Final 4 miles 8:31, 8:27, 8:30, 8:16. Might have not got down as fast as I wanted, but still was able to get faster than rest of run and muscles felt good. Had typical knee discomfort that came and went around mile 17 - that happened last year at IMMOO too....nothing that I am going to fret about now, maybe more IT band rolling in the next few weeks.
As I approached mile 18 I was all smiles. I felt great. Total time 2:39
Consumed 52 oz of gatorade/poweraid (bought more on the road)...and still lost 3.5 pounds...eep.
To all - great work today...keep it up, we are almost there!
@ Kori - wear the EN kit - so much Mojo to be had - and plus I want to know who is saying hello to me when you pass me on the bike (similar to grand rapids)
@Bruce - how did your run go? if I get that helmet, my new name will be Wilma!
@ red is faster....i just oredr new tires/tubes yesterday.....vittoria w/red stripe & pink latex tubes...and a new D/A chain
one more week of LONG wko's