IMCoz 2014 - Week 1 of 12
We are coming towards the end of week 1 of 12 in the race prep phase for IMCoz. How is everyone feeling? This weekly thread will be your place to post the good the bad and the ugly and to check in with the work that the group is doing.
Work, Family and an extra 70.3 at the end of October forced me to start last week so I am doing the week 2 workouts this week. I am using the Intermediate Minimalist plan. I am also running a modified schedule. Lots of arthritis in my family and I am much more comfortable running and less prone to getting hurt if I bike first. So with that, here is what my week looks like:
Monday – Long swim session focused on shorter sets. I am only swimming 2x per week right now so I make sure that I get as much time in the water as I can handle.
Tuesday – 1hr trainer session on the bike. The Tuesday bike session in the plan followed by a 30min run w/ Z4 intervals
Wednesday – 30min trainer w/ VO2 intervals followed by 1hr run session with the intervals from the Wednesday run from the plan
Thursday – 1hr trainer session like the Thursday session in the plan followed by 30min run as Z2 out Z3 back. Then a lunch time strength training session.
Friday – Long swim focused on longer sets.
Saturday – Long run. 2hrs this week. Sunday run from the plan. Gets me done in time to be at kids soccer games and take them ice skating / give my wife a break.
Sunday – Long bike. 4hrs this week and getting longer. I’m only doing 1 per week so it needs to be a doozie. Saturday bike from the plan. Sunday evening strength conditioning session.
So far, I like the minimalist plan. I am not a kona hopeful outside of eventually being a legacy so this needs to be fun for me and ok with the family. Plus it is IM #3 in a 13month period so I am hoping I can make this plan work.
With that said. My next trick will be to get out of here at 230 so that I can go get my swim done. Will report back after.
Comments
Week 1 has been good for me. This will be my third IM, but I didn't race last year, so it feels like my first again. I'm using the IM Beg. plan, and am pretty slow in all three disciplines. Because I have had iron deficiency issues in the past (and it seems I need a bit more recovery time), Coach P gave me the okay to rest on the Monday swim days. I didn't do that this week, but will from here on out. Here's what this week has looked like for me:
Monday: 2700yds (did the workout as written)
Tuesday: 2800yds (did the workout mostly as written); 45 min run as in the plan
Wednesday: 1 hour on trainer - use TrainerRoad so I can do the Interval sessions in the plan, followed up with a 25 minute run -- I ran this in Z1 then Z2 back, but was supposed to do Z2 then Z3 back.
Thursday: 90 minute run started super slow, but each mile was faster than the previous one.
Friday: 2700yds - tried to do the workout as written, came close.
Coming up...
Saturday: I have a 4-hour ride. And a 30 minute run. It's supposed to be in the 100s here this weekend, so I'm hoping I don't melt.
Sunday: I have a 3-hour ride, and a 60 minute run (low v-dot means more running for me). 100+ temp heat, should make this interesting. Even the morning are warm.
This is actually the first time I'm doing swim workouts as written. Before I used to just swim because I only really had one speed -- super slow -- and I was focused on just getting very comfortable in the water. Now I finally feel like I have a couple speeds, and am attempting to do the workouts in the plan. I may not do the workouts perfectly, but I'm doing my best - and I am pretty happy with my improvement so far.
Right now I'm in this weird phase where I feel stronger in the water, but weaker on my runs, and just okay on my rides. I'm hoping it's just part of the ups and downs of training, and soon I'll start to feel stronger all around. Mentally I feel great, but then I look at my watch, and sigh. It may just be a sign of needing a bit of rest - the Monday rest days will likely be good for me.
Stay safe (and cool) this weekend!
Today's swim is done. 3300M total as
400 warm up then 400 300 200 300 400 picking up pace along the way then 4x200 negative splitting and 5x100 negative splitting.
www.trainingpeaks.com/av/ULFZDXES7FS2IUK2CBZGDBM72I
Way to get the run done Jimmy!
Today is long ride day. 1:35 on the trainer till it got light out at IF of .73 then 2:20 outside at .77
Time to play w the kiddos.
Today I rode 2 1/2 hours outside then did the final 30 minutes on the trainer. Ran an hour this evening (with the second half faster than the first). Week 1 (of 12) is in the books. Yahoo! Time for some rest.