IMCoz 2-14 Week 3 of 12 - Back in the saddle!
After bailing on most of the planned work for sunday, I feel much better today. I am going to take a closer look at my diet. I know that conventional wisdom around here is to fuel training session and to fuel them like you race. I'm concerned that this isnt working for me. I think that it is by and large too much sugar and that I am suffereing for it between sessions and during recovery. Too much high and too much low.
So... I am going to experiment with reducing carb intake in general and raising fat intake in general and only fueling my long bike and some of my long run session. We will see.
Today was short intervals day in the pool. 3000M total with a main set of 24x100(20) at Tpace. Evens with paddles and a pull bouy. Felt pretty good.
GOnna do a bike FTP test in the morning on the trainer. Havent done one in a long time. At the very least it will be a good hard workout.
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Today is a rest day for me. I've got a Big Day coming up on Saturday, so I'm already trying to figure out the logistics of making that work.
FTP test -- ugh -- I mean -- Yay! Good luck!
On the trainer so might be a little understated but I'm gonna stick with it. VO2 power was 275 which compares to an outdoor reading of 288 last september. 20min number of 227 which compares to an outdoor number of 223 last september. So 216 is my numebr that I will try and race with. So, the bottom line is that pretty much nothing has changed in the past year or so. Not good. But there it is.
Gonna go run at lunch.
Ran this morning. 2x1 (2') @ z4, and the rest of the time around z2. Saw a bunch of big spiders on the route - I think that helped me keep my z4 pace.
Will swim later. Swimming later in the day is always a challenge for me - something about me struggles with going to the pool at any time other than the early morning. Hopefully by saying that I'm going here, I'll actually go...
3.6mi run at lunch. Tried to keep the effort level moderate as I have a hard run tomorrow morning and I killed myself in the bike test this morning. Dont want to climb right back in to the hole that I just climbed out of...
Good luck getting into the pool later. Ill be watching for your post!
30min bike with some hardish intervals. 1hr run with 2x1mi z4. Came out more like z3+. Oh well. 2 days of massively reduced sugar. Good stuff.
Today was an hour on the trainer with 2 z4 intervals. This actually felt pretty good. I waited to run until the evening, and did a quick 40 minutes. It was supposed to be z2 out, z3 back. I started a tad slow, then was a bit too fast, and ended up having a hard time at the end. Still working on pacing evenly. I guess I'll have plenty of time to work on that tomorrow for my long run.
I should put a profile picture up. The question mark face is starting to get to me.
"Big Day" on the calendar for Saturday -- still deciding where I'm going to do it. If I stay close to home I'll have a hilly ride - the alternative is to drive a bit and get to a flat part of town. Decisions, decisions....
I hope your big day goes well. Mine blew up.
Today was hr on the trainer then 30min easy run. Held 83% o fFTP for the first 1/2 then got outside and rode the 5min hill in my neighborhood a few times. No idea what my power was b/c the data didnt download. Curious though. Had to rush out the door to work so it will have to wait till tonight.
I'm pretty sure that I will start swimming more. Might add a 3rd session starting next week.
3500M swim set for me today. Nothing fast or flashy. Just stayed in the pool till I got it all done.
13.1 in the morning. It is raining here right now. Should clear over night.
The only session that really don't like is the 4hr bike. Just too darn long. Oh well.
Big Day went well. Swam in a 50 meter pool. It's so much nicer than the 25yard pool I usually swim in. The lane got crowded for a bit, but I always seem to outlast most people in the pool. I think people generally only swim for 30 minutes or so. It seemed like I was cold for the entire hour, which is kind of weird because I usually stop noticing the cold after a bit. Oh well. After the hour swim, I grabbed the bike from my car and went for a 4 hour ride. Had to deal with a TON of people traffic and wind. But other than that it was okay. I chose a beach ride today, and kept reminding myself to look up and around because it was so pretty out. I found myself hungry on the bike (actually hungry right after the swim) -- and I was eating and drinking according to plan, so I may need to revisit that. My VI was 1.05; IF 0.901. I'm still trying to learn the significance of the numbers...
Then I went for my run. Ended up only doing 55 minutes, instead of 60 because I didn't feel like running another 5 minutes, when my car was right there. I thought the run went very well, although I didn't start out in z1 like I was supposed to. Instead I was between z1 and z2 for the first mile, then settled into z2 for the rest -- each a little faster than the one before it. Again I was hungry. Oh, and my left toe started hurting on the bike after 3 hours or so. I have no idea why because I've had the same shoes for a long time with no issues until this year. Kind of feels like when I bruise my toe from running...maybe I need new shoes? I would hate to have to ride another 3 hours with that in a race, so I should figure it out. Oddly it didn't bother me on the run. And the shin thing didn't happen today - Yay!
I may start doing some of my long rides on the trainer. I've done it before, and I know it's not looked upon favorably, but I feel like I can ride more consistently that way -- and I'm sure to do the work I'm supposed to be doing. I did a lot of long trainer rides leading up to my last IM a couple years ago. This year I wanted to brave the real world a little more.
After it all I ate pizza. And it was good.
Saturday was long run. I did 3 laps around my neighborhood. 1 easy, 1 hard and 1 in between. 13.16mi in 2:01. It was a little rainy but at least it was cooler.
Sunday was long bike. Did the first 1:40 on the trainer till it got light then did a 2:20 loop around my house.
I am trying to get my body to rely more on fat for fuel so I have cut back the sugar in my life and in my workouts. I did the run on 2 bottles of skratch labs and the bike on 5 bottles of skratch and 1/2 of a power bar. I was defiantly feeling the lack of sugar but my times and power were the same so I will continue this experiment a bit longer.
A few hours later I did some squats in the garage. I'm trashed.