Week 5 of 12 IMAZ - Time in the Saddle
Welcome to training block 2 and Week 5! Getting this far injury free and sane is an accomplishment in and of itself. Don't be shy lurkers, I know you are out there, you're team needs you, so time to start sharing and raising the Team IMAZ mojo meter as we begin to crank up block 2!
Good luck Iron Peeps!
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And, all you team members we haven't heard from, chime in and let us now how you are doing!
Yesterday's long run today, snuck in between rain showers. 14 miles, 2:02, did the Bruce Thompson Long Run Hack, 4 x 1 mi @ MP (1 mi @ LRP). I was aiming for 7:47s. I did this on a rail trail, 1-2% steady grade, Down, Even, Down, Down: 7:32, 7:47, 7:33, 7:25. HR avg=119, max =134.
Now I'm resting up for another 105 mile ride, Vail-Aspen tomorrow. 3 more days here, then home for a week of steady work.
@Jen and Al great job on the long runs!
@Joe, the optional work should be based on how you feel and your goals. If you are feeling good and rested now, hit the z5 work, but just know there's the potential for being extra fatigued downstream. This is what you should watch for and be ready to modify if it comes up. For me we haven't had much FTP work lately so I'm willing to hit it this week but my goals also include lifting my ftp a little bit more in the next couple weeks. The key workouts for the bike really are the z2+ intervals on saturday, and the z3 abp ride on sunday, those will do the most to prep you for the race, so you want to avoid shutting out those workouts by being overworked, if you can. Only you know your body well enough to make the call. As for OWS, Id say no more than 1 a week, and make that a steady paced effort akin to z2, use it for pacing endurance and sighting practice. Its too hard to do interval work well in OWS and you need those to keep your speed and technique, so keep going to the pool 2x a week!
Lunchtime run with hill repeats little below par, but I got out there, so theres that. Trying to make sure I'm caught up and more rested. Pushing my swim off to T, W, F instead of MTF, so I could sleep in today.
I agree 100% with this, and would only add that hitting the long runs as written, along with the run interval work, are also key workouts which need to be of highest quality. If you are doing "optional" or "low priority" wkos and not able to meet the requirements of the long run, than the optional and low priority stuff must be dropped. Far better to simply bag those "extra" workouts than not get the full value from the key workouts. I treat the key workouts the same as I do a race - full mental jacket, proper nutrition and pacing, rest as needed before and after. Come race day, the actual event almost seems easy.
2:02:38 and 12 miles run at 10:12 pace (This was real close to time predicted by VDot from last weeks 5k). This is still over a minute a mile slower than last year before the injury ... BUT 40 seconds faster than anything over 7 miles this year. HR at 121 was 4 beats below Tempo range.
But the pace was getting difficult to sustain. My running is not in the same ballpark as my cycling ;-(
@Jennifer - very SOLID long run finishing strong!
@Rian- hill repeats will only make you faster - bad for the competition.
@Joe K. - 2X20s are scary every time you do them. I always have to take a double look and get my head wrapped around that. Most cannot do the 2X20s right and still pull off the 3X5s and if they do, you can bet that long run the next day is going to hurt!
@Al - good luck on the road to Vail - jealous !
@David - way to get the long run checked off for the week!
Lunch long swim yesterday for me: http://www.strava.com/activities/198110588
Afternoon hill strides with heat: http://www.strava.com/activities/198158186
Early morning 2X1s with no heat: http://www.strava.com/activities/198158186
Onward!
Tired.... The paradox of heavy Ironman training is that you need more sleep, but have less time.
I kept hitting snooze on Monday. I got to the YMCA near my office a little late only to find that the pool was crowded as all heck and they kick everyone out for the old lady swim class at 7:00. Boo! I did some core work and planned to bail a bit early so that I could hit the good pool near my house on the way home. Of course, that didn't happen. It never happens. But I had time to get flowers for my anniversary and have BLT's with the family before heading off to Cub Scouts for the night.
Today - Was still tired, but managed to get in the water by 5:30. Today's swim workout was NOT 60 minutes. I'm just sayin'.... I hit that treadmill for a solid 45 minute run as written. Nailing both workouts first thing in the morning is a great feeling.
I forgot to include the STRAVA link: http://www.strava.com/activities/198201915
2:02:38 and 12 miles run at 10:12 pace (This was real close to time predicted by VDot from last weeks 5k). This is still over a minute a mile slower than last year before the injury ... BUT 40 seconds faster than anything over 7 miles this year. HR at 121 was 4 beats below Tempo range.
But the pace was getting difficult to sustain. My running is not in the same ballpark as my cycling ;-(
I haven't started swimming yet because, to be honest, I just don't have the time. I figure 6 solid weeks of swimming and i'll do ok. (am I crazy?)
Sounds as if everyone is doing great. Keep up the good work.
@Peter - I hear you on the soccer, I also coach 2 teams with 2-4 games every weekend. Playing havoc with my schedule. Looking at long run Thursday then long bike Friday and ABP ride Saturday. (games this weekend are Saturday afternoon and all day Sunday)
@JoeK, way to go on the bike wko, that is one of the tougher ones out there.
@Peter, yup its time to get in the water!
@DaveW, Nice job! Keep working the running, you will get back there, the more z2 and z3 you can handle the faster your z1 will get back on track.
@Shaughn, I get tired just reading about your workouts. Way to go!
Got my swim and run done. It was hard getting up and to the pool this morning @5am, but I had a fairly easy technique wko with 3k to do. My lunch time run was great. I did 3x1mile @ z4 and added 6.5 mi to the week's totals. Hit my target pace (6:21, 6:22, 6:23) I added a mile repeat and am dropping the one on saturday, as its just too much to get that z4 in on saturday.
Keep on trucking'!!!
Today: Leave the house @ 0630, drive with wife Cheryl to Eagle CO, where she meets two friends from Vail, who are going on an all day hike. I drive on to Vail, leave the car for Cheryl to drive home after hike, and set off for Aspen, 104 miles away. I did this the other direction last week. The analytics say the total elevation gain was 4800-5300, but it's really downhill 8400' >>5700' over 62 miles, then 42 miles back up to 8400'. It's 1-2% the whole way, except for the first mile (-11%) and the last 5 miles (maxes out @ 17%, a mile of 7% at the end.)
I was just under 6 hours each time I did this, covering the first 98 miles (the non-steep part) in about 5:25 each time.
Strava trivia…you might know that Lance Armstrong has a house here and rides the roads and trails during summer/fall. There is a Strava segment of that 17% max gradient I mentioned, rising 142 feet in 0.2 miles. I am # 201 on the KOM @ 1:56; Lance is #9 (?!?) @ :53, # 1 is :43.
@Joe K and Peter-kudos to the soccer Dads! Way to keep it in perspective and what's really important; don't give up those precious moments for a wko!
@Paul-see ya Saturday on the Beeline! Us slower pokes are starting at 0500
@Rian-you are FAAAAAASSSSSSSTTTT!!! Those are some quick miles
@Joe S-I hear you! If it doesn't get done in the morning, not likely to happen!
@David, sounds like you are coming back from that injury!
Since I raced Sunday, I took yesterday off, no swim.
Got today's run in before work-2x 1mi at z5 (7:58): 7:58,7:54. Wasn't sure I could do it after the last few weeks of slower numbers in the humidity but it was cool this am??. Stuck at work late tonite so will probably swim later in the week
Keep up the good work all!
@Joe K. - fantastic work pulling off that bike intensity workout! Tough stuff! Went through my own little hell this morning: http://www.strava.com/activities/198826685
@ Al - looking at your ride, realizing the elevation profile and the climb AT THE END of the century ride the last few miles, sounds grueling yet well executed on your part.
@Rian - well focused/executed 3X1s - pure WORK!
@Betsy - strong work so soon after the Oly hitting those Z4 intensity intervals on the run! Hard to do that after a race!
I did get in a lunch swim yesterday: http://www.strava.com/activities/198542086
Ran out of time after the bike this morning so have to find a way to run later today!
Happy Wednesday all!
@Betsy - Heck of a run after just one day off after a solid race.
@Rian - You're a beast dude. Keep rocking it.
@Al - That's some serious climbing
@Joe K. - I'm consolidating my week to take Sunday off as well. Coach P. gave me the following advice in my micro thread "If you do Thursday and Friday as we outlined, then I would probably just keep Saturday pretty short either an easy hour and a half ride or as close to ABP as you can. If you took the day off though too, earn extra points, that's fine by me. You'll simply be stronger the next week. :-)"
I normally have to flip-flop the Tuesday and Wednesday workouts to accomodate the wife's work schedule. She was off today so I actually did the brick as written.
Bike - Still getting used to my new zone numbers after last week's test. After the standard EN warmup, I just barely scraped the bottom of zone 4 for both 15 minute intervals. Given that and the fact that I'm riding Friday and Saturday, I skipped the optional zone 5 stuff.
Run - I took a new route this morning because they're doing road constrution on my usual beaten path. I chased my zone 2 pace the whole way out. I found my legs on the way back and nailed zone 4 on the return. I didn't check elevation, but I think the route had a bit of a slope even though it felt pretty flat. Regardless - I'll take it!
Got home in time to have breakfast with my boys before school. Feels good to get both WKO's done first thing in the morning.
Keep getting it done everyone. Every mile counts!
PSA: On my long ride yesterday, I was making it a continual point of emphasis to stay aero all the time. Except for the first and last few miles, this was a very gentle ride in terms of easy gradient, minimal curves, no traffic, no towns, no lights, so I could hold position for miles and miles at a time.
The PSA is this … the IM AZ course will reward those who are prepared to stay aero the whole way. On the third loop, there are many folks who have given up the fight, being unwilling or unable to stay low. It (staying aero) will make a BIG difference in either your total time and/or your exhaustion level (both mentally and physically) coming off the bike. But the biggest point is this: I was working hard to keep my head as LOW as I could, tucked between my shoulders. I could easily tell the difference, not only in the loss of the sound of wind by my head, but also in how much easier it felt to ride the same speed with my had down, looking maybe ten-15 feet in front of me, instead of holding my head up above the rest of my body.
On the long rides coming up this weekend, and all future long rides, my advice is to make it a continuing point of emphasis to (a) stay aero for longer and longer periods of time and (b) practice riding with your head as low as possible, thinking of keeping it below the plane of your back (might not happen, but work on the feeling.) You will be rewarded immensely on race day for the effort and the training.
@Joe-way to get it all done! And z4 at the end of it all-strong work!
@Shaughn-great job on the 'hellish' ride today
I had my own little hell this morning- 2x 15' @ .99,1.0. Only had time for one 5'@-1.1 so gave it my all-1.14! I was still panting on the drive to work.
I got home after 9pm last night from work so never got to yesterday's swim-will probably get that in later and skip today's run??
@Shaughn - way to stay motivated on the trainer and kill the 2 x20' and the Bonus 3 x 5' intervals
@Betsy - nice running soon after your race
@Rian - wow - great run intervals - its a shame you couldn't be more consistent on the 3 x 1 mile - losing a second on each succeeding mile ;-). I need to be hitting those run intervals - but my left hamstrings says don't you dare!!!
My legs were kinda dead for the FTP Intervals - when they feel like that I either have to dig in and hit it or bag it so actually went harder on the first 20 minutes than planned, but then started factoring in the BigDamBridge100.com ride for Saturday and did a more sedate 15 minute interval -
20min at 107% FTP - Quarq had a lot of drop outs for about 3 minutes & a traffic stop, so had to guesstimate power with WKO analysis
15min at 91% FTP
I had a awesome run yesterday with intervals. I'm finally feeling like I am getting somewhere with my running. Biking today also went great, hitting all my intervals maybe a little to easily. I have recently added in some strength exercises to help with my hamstrings and glutes, but nothing to crazy, just feels good to stretch/strengthen specific areas.
Up next - long run in the pm, have to work at the hospital tomorrow am.
@Mary - Way to get it done!
Long run today was stellar. The weather was perfect. Any time I can ditch my shirt on a September morning in Minnesota I'm happy. The first hour was great. I felt like I was chasing my pace all through the zone 2 portion of the run. My endorphins kicked in the last 25 minutes and I managed a zone 3+ pace, but didn't have enough in the tank to hit zone 4. Still a great day though. The good weather (70's) sticks with us through the weekend, and then all bets are off.
I rode hard on Saturday and then Garmin Express skipped my ride during upload and now it will not upload at all. This was the first ride I’ve done in a long time that included significant climbing. Additionally I rode at a pretty high intensity, so I was really looking forward to seeing the ride data. Oh well, shit happens and we can’t sweat the small stuff.
Yesterday was my first trainer ride against my new, significantly higher, FTP… I actually felt pretty good and my heart rate stayed in check through the 3x5 Z5 portion. The run after went well also. I started out a little fast but then got that sorted out and negative split the remaining miles. The only downside was that I didn’t finish until 8:30PM and my long run is Thursday morning.
No problems on the long run today! Actually I’m really happy about my execution today. The total was 14 miles in 2:00 and that was split nicely across Z1, 2 and 3 as desired. I did bump up into Z4 a little at the end as I held pace back up the hill to get home but I’m not concerned. The 14 today plus the 5 from yesterday is 19 miles in an 11 hour time span, so I’ll be happy to put my feet up tonight and get some rest!
One other note, I’ve just added a local HIM to my schedule – Waterman’s Half in Indian Head, MD. Coach pointed me to the wiki and I’ve worked out how I’m going to incorporate this into my plan. I’m pretty excited as this was my first ever HIM back in 2012. It will be interesting to see how I stack up against my fitness from May of this year and also against that first half!
Keep up the great work everyone!
@Peter, that 2nd hour is brutal. I pretty much just go for it and hang on as long as I can. Nothing better than running in the rain! Good job.
@Clark, Nice! Welcome back! I'd be wary (Im sure you got cautioned by RnP) of a HIM this late if you use it for anything other than a big day type of training day, pay careful attention to your recovery! Good Luck!
Great job on everyone killing the long run and the FTP wko! Tough back to back days.
Did the FTP wko yesterday in my 'high-altitude' mod, knocking down the first 20' % a little (90-95%) and breaking the second into 4x5' sets @100-105. Thats a far as I got. Good swim last night 3x1000 @ 1:36 pacing pretty solid, did the last 2 with pull buoy. Hit the road in the dark this am ~5:30 and did 16mi again in 1:56. HR was a tick higher this week and a little harder to hold my z2/z3 paces, so I think I'm showing some fatigue. Looking forward to a little rest. I may not run tomorrow and do an easier swim.
@ Peter / Rian / Clark / Joe - you guys are killing me! Nailing those long runs, negative splitting and doing it with a cumulative load.....some call that leading!!
Yesterday's afternoon run: http://www.strava.com/activities/199029235
Long Run on rolling hills this morning: http://www.strava.com/activities/199249811
Long run went well, not too fast, but my focus was execution and negative splitting and that all came together with some already tired legs. Only 60 degrees here this morning which made a huge difference in my ability to stay focused. Up until about 4 days ago we where not going below 80 degrees and had extremely high humidity levels to deal with each morning.
Does anybody have a big stick? Gonna need one in the morning!
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Great work everyone. Up tomorrow is November Project then a swim.
I started late this am and finished at 9 when it was really hot (again, just like my run in the oly sunday.)
I had a great first hour settling into a nice z1. The second therapist hour(ok only, 50 min) started out with two solid z2 miles then I blew up in the heat, struggling to keep it z1.5. No negative split today. Even the usually bullet proof pit bull Emma sagged right along with me!
Im Feeling a little guilty since I haven't swam since the race sunday. Too many late days at work and today's make up didn't happen. Plan to get in all of tomorrow's swim plus have a lesson in the afternoon. Better get to bed