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IMCHOO Training Wk 8/4 - 8/10

Mariah BridgesMariah Bridges
in Ironman Chattanooga

I've been working on my mental game even more lately by watching other athletes and the things they say and how those words turn into actions. What I'm noticing is even those words out loud "I'm hungry, I'm tired, It's hot, It's cold, this is a big hill, etc etc" all that negativity will lead to poor performance or quitting too early. Stop all lines of thought that lead to an outcome other than completely dominating your workout. And when those days come when things just don't come your way (which they will) dust it off, try again and smile knowing the next day has your name written all over it! I know as a team we work hard on our mental game but I challenge everyone to take it one step further, notice your words, they become actions. Speak positivity and amazingness into your workouts, your training, your sleep. You are CRUSHING these workouts and your team is backing you! 

Have an awesome week fellow CHOO members and lets hear about those workouts! 

Comments

  • tim cronktim cronk
    @Mariah - Very well said . I'm a big fan of the "mental game" being the 5th discipline .... Right after swim,bike,run, nutrition... But you really put it into the perspective from the training/preparation phase!

    Wrapped up last week with a 1.5mile swim and my first 2hr run yesterday.... Got a long swim planned this am and a day off the legs.
  • William CrawfordWilliam Crawford
    Today was a 1.5 mile OWS. A great way to start the morning!
  • David AmbroseDavid Ambrose
    I got in a good 4.5 hour ride today with goal of having the highest NP over the last 60min of the ride. Got it done! Powered the last hour and survived with a big feeling of hunger. I realized afterwards, the last hour was also the hour I took in the fewest calories.
  • David AmbroseDavid Ambrose
    Yesterday (Tuesday) was an unexpected rest day due a party event I attended. Instead of some swim and run yesterday, it was several glasses of nice red wine at the party. The rest day must have did some good [or the red wine was a booster of secret fueling image ] as today things just clicked and I felt strong and refreshed during the workouts today.

    A good 10K tempo run during lunch break, then a great pain cave bike session after work.
    Bike: 80min, with main set of 3 x 15min at 93%. Total session IF=85%
  • Mark RobertsMark Roberts
    Long run done! My week has been a little off because starting coming down with a cold Monday afternoon -- Had to cut short several workouts Tuesday and Wednesday but felt good this morning and knocked out 16 mi in 2:02. Hopefully can continue to fight off the cold and be ready to hit it this weekend.

    @ David -- Good long ride!
  • William CrawfordWilliam Crawford
    @Mark and David - nice work!

    Also finished the long run - 3 loops for a total of 14 miles. I felt good the entire time and found a cadence that felt right today. I did pick it up for the last mile.
  • jodigregjodigreg
    Long run done also. My mileage is not as high as you boys, but I got my 1 hour 55 minutes in the book. I finished in 93 degree heat. I turned it up the last 20 minutes and missed my zone 2 but was able to hold a faster pace than zone one. I hope the heat was the reason I couldn't hit the numbers.
  • steven cummingssteven cummings
    I did my long run this morning in the dark....first one since IMCDA. I was a little worried to see if I still had my long run intact so I took it a bit easier earlier on and felt surprisingly good towards the end. Just a quarter mile shy of 13 miles in 1:55!

    http://connect.garmin.com/modern/activity/559266108
  • tim cronktim cronk
    Nice long runs yesterday everybody!

    Felt pretty good this week getting in some speed work .... 40 min FTP on the bike tuesday , and 3 x 1 @Z5 run on weds , couple hard swims , the rest was all easy...Saw a Black Bear on my run yesterday and had a bit of a drawn out ride when Heather got a flat that ruined a tire ... Hard to get motivated to go back out after that but neither one of us were gonna say "lets just call it a day".... Did a long swim this am and calling it a rest day for the legs.... Sat/Sun will be hard!
  • David AmbroseDavid Ambrose
    Looks like everyone is progressing well. Congrats.

    I have had a strange week. I am calling it strange because during this week I have completed some great bike and run workouts feeling stronger than I have in some time. The body just seems to be in sync right now. I'm not sure what secret sauce is causing this. The workout efforts are smooth and relaxed ---- I'm hoping it last another 7-8 weeks image. I will test the swim feeling during an open water swim this weekend.

    Today ran 10 miles during extended lunch break. I set out to run easy pace, by feel, to get in some miles. I have a good sense of a relaxed comfortable run pace and that is the feeling I was maintaining during the run today --- easy breathing, enjoying the sights and sounds of the outdoors. My surprise was checking watch at the end of the 10 mile run which indicated I averaged a 8:16/mi pace and all my mile splits were within 4 secs/mi variance from each other ---- Crazy! That pace would have been a very hard effort a month or two ago. A strange week indeed for me --- training-wise. Please IM gods.... allow me to be as relaxed and smooth on race day! image
  • tim cronktim cronk
    @David.. Nice run... You must be at race weight? Sometimes late in my IM build I'll hit a couple runs that feel like that, its like I'm floating along with almost no effort... And it usually coincides with reaching or just dipping below race weight....
  • William CrawfordWilliam Crawford
    @Tim - nice work! Did the bear make you run faster?

    @David - x2 what Tim said -my body lets me know when I hit race weight. Nice work with the run!

    Today was an 85 mile ride. Rode the first hour easy but rode the rest at my HIM number. I felt good the whole time. Tomorrow should be a 2 mile OWS followed by a 20 mile bike and a 3 mile run.
  • David AmbroseDavid Ambrose
    A 16 mile long run today. I started too late in the day (10am) -- slept in! The heat index was killing me and sapping all energy by mile 13. Last three miles was a contest between overheating and keep putting a foot forward.
  • tim cronktim cronk
    @Skip.... 85 miles ABP is no joke... well done!

    @David ... 10 miles and 16 miles 2 days apart, that is IM durability right there!

    Friday- OWS only day off the legs.....
    Saturday- easy 5 mile run pre-breakfast.... 4.5hr ride @ IF .78 , VI 1.005 yep AP179/NP180.... ride was 25minutes longer than last week and 1 watt higher
    Sunday- 1.5 OWS pre-breakfast.... 15.6 mile run.... 1.5 miles longer than last week but 9 sec per mile slower...
    Monday Plans... OWS only day off the legs as usual!
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