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Short Course Week of Oct 6-12

Ralph MooreRalph Moore
in General Training Discussions

It strikes me that I have been out of sync with the training plan weeks all summer.  Why didn't you guys tell me?  Anyway, we are now on the same Monday to Sunday schedule as the training plan weeks.

 

@Peter - When is that Olympic? did I miss your race report or has the race not happened yet?

Last week was a good training week for me, I think I might make it into the top 3 on the Strava tracker.  We will see. Ay other racers besides Peter before the Out Season plan starts?

BTW it was in the 60's here today and it made a BIG improvement in my run pace, even after a long ride yesterday.  Like the cool for running.

Comments

  • Elizabeth HornakElizabeth Hornak
    ....just keeping myself in the haus. I will be here in the SC forum next year too. PF 80-85% gone. Still in run jail. Planning on a 10K, sprint and OLY for next year. I don't see OLY plans, so what do people load? SC and double the work?
  • Ralph MooreRalph Moore
    @Elizabeth, the Olympic distance is considered a "Short Course" and falls under the Short course plan. It will get you where you want to be. Just do the work as the plan says and you will have all you can handle. If the workouts are too easy (I have never found that) you can cut down on your recovery intervals. What usually happens is that you increase your training zones as you get faster so the workouts automatically adjust to become "harder".
  • Peter NoyesPeter Noyes
    The Olypmic is this Sunday. I am now really in taper mode and going a little stir crazy. Like everyone suggested I am focusing on transition practice and relaxing this week. I am going to get a massage tomorrow night which I am excited about. Also doing my best to cut back on food which is the hardest part. Every time I go to the grocery store I am now walking down the freezer section and thinking about what to pick for the ice cream challenge, which I am going to do soon after finishing my race! I will be sure to write up a report and post it here, both of the race and the ice cream challenge!
  • Joe HallatschekJoe Hallatschek
    @Elizabeth - for an Olympic, I add outside time to the Saturday ride to make it abut 2.5hrs or enough on the trainer to make it at least 90'. For the Sunday run, I make the warm-up and cool-down 2mi each to make the run total longer. Other than that, I keep it the same.

    Like Brother Ralph says, you can tweak the recovery. I would rather chew tinfoil first...
  • Jacklyn MooreJacklyn Moore

    Anyone else doing the ICTT? 

    CUz Ralph- your video was great! 2 pints of ice cream. Your hard core! 

    DOn't know if i'll do it. It's my daughters birthday Saturday. It's all about her. image

  • Ralph MooreRalph Moore
    The Ice cream time trial is great fun if you are not in race prep mode. Maybe we need to have new rules where the SC version is 1 pint, the HIM version is 2 pints and the IM version is 3 pints. Now that would be a brainfreeze.

    I vote that Peter could make the best ICTT video ever if he does it at the finish line of his race. It would then be the Olympic ICTT!. My secret is that I have a pint of Ben and Jerry's in the freezer and I have one spoonful after every workout as my "special" recovery food. I can maintain race weight if I keep it to 1 spoonful.
  • Jacklyn MooreJacklyn Moore

    Dang CUZ! 1 spoon full. That's some serious will power! For me it's either all or nothing. So it's usually nothing. I'm not the lean, mean, fighting machine that you are. LOL 

  • Ralph MooreRalph Moore
    ok,
    I guess that I am an aberration but whatever the outcome of my race in 2 weeks, I am not sure that I could be any more excited than I am about making it to the top 3 on the EN strava leader board. With all of the talent in the haus, I am amazed to even be in the same zipcode. it probably doesn't hurt that everyone else is tapering. image
  • Peter NoyesPeter Noyes
    @Ralph What race is in 2 weeks? You are throwing down a lot of volume!
  • Elizabeth HornakElizabeth Hornak
    @Peter - good luck and have fun! Hopefully Sunland, CA will deliver on the weather!

    @Joe and Ralph - thanks for the clarification on the OLY plan.
  • Ralph MooreRalph Moore
    Peter, I went over to the dark side and am doing Beach 2 Battleship Full IM on Oct 25th. My first IM distance race so it should be interesting. I started out as a short course guy and still did several sprints this summer and I just like it hanging out in here with the SC crowd so I never left image Thus the volume. I will say that after just doing Short Course races prior to this year, I was surprised at how smoothly the increase in volume went. If the coaches say I can do it, I am amazed but they are usually right.

    Good luck on your race Peter! Now off to family weekend at Clemson with my daughter. Woo Hoo!
  • Joe HallatschekJoe Hallatschek
    @Ralph - hope the weekend at Clemson went well! As you head into the final two weeks, how is your race prep going? Nutrition plans, travel, packing lists, massage, and the list goes on...

    I can shoot you plenty of "go-bys" if it would help. Looks like you may be the last one to end their 2014 Race season in this forum! We are all pulling for you.

    @Peter - looking forward to hearing how your race went!
  • Peter NoyesPeter Noyes
    Finished the race. Did pretty well, 3rd in AG and 6th overall. Here is the report:

    http://members.endurancenation.us/Forums/tabid/57/aft/16980/Default.aspx

    Thanks everyone!
  • Elizabeth HornakElizabeth Hornak
    Peter,

    congratulations!!!!!!!! Sounds like a well executed race - esp because you were wicked smart about staying in your space to not go after the #2 guy.

    The video for the ice cream challenge was super fun. That challenge is no joke. I should sign my husband up to do the challenge in my place as ice cream is a complete food group for him. How he can eat a half gallon of ice cream in one sitting and still be as skinny as he is is confounding!

    Enjoy marathon training!!!!
  • Ralph MooreRalph Moore
    Nice Race Peter! Strong Execution.

    @Joe : things went well at Clemson except for the part where the cooler of beer got stolen while we were in the game. Oh, well, I didn't drink any anyway so it wouldn't have mattered. As far as race day goes, I have ridden the course once, done two additional RR rides and I feel pretty good about things. I ended up being a little off schedule due to moving and travel but I got the work in so I think I am OK. Nutrition is dialed in, I have been practicing it since my HIM in May but I think I may need to cut down on the fluid if it is cool. Travel is driving 3 hours and hotel reservations are taken care of. Working on checklists now, just did a big bike tune up and have some slight adjustments to do tonight before training ride tomorrow. One last moving truck to Winston this weekend then I start my new Job Monday of Race week. I won't be distracted at all. image
  • Jacklyn MooreJacklyn Moore

    Good luck cuz! Have a wonderful day kicking butt. Can't wait to hear about it. 

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