IMCoz 2014 week 5 of 12 - first 1/4 of second 1/3

jimmy augustine

Ok Monday here we go.
Swim day for me. 3000m as 400 wu then 8/50 (10) w paddles, them 60x25(10) with 3 fast and 1 recover. Then 3x200(15) medium hard them cool down. 10 seconds rest is not enough time to really think about how uncomfortable I am.

JenHen

Monday was a rest day. And it was needed. Really wanted to throw in a nap, but that didn't happen. Did the volume increase this year, compared to a couple of years ago? I don't think my weekend rides were quite as long when I trained for an IM in 2012 as they are this year. Last weekend maybe me really wonder if the minimalist plan would be a better fit for me...but I'll stick with the regular plan for now. I just keep telling myself that work works, and the more time on my bike the better.

Ran this morning: 2 x 1/2 @ z4 then 1 x 1 mile @ z4 - rest at z2. Nervous to be using my new numbers for this, but got the work done. Will swim tonight. The planned workout is to do 3400, but since I skipped my T-pace swim test last week, I'll do that today.

jimmy augustine

@Jen - yes! Vol went up! Do what you need to do. Training plans are static. Remember that we are self coached.
Also - great dog!
Today was power intervals on the bike, a quick high cadence run and some strength. Main bike set was 15x1min on 1min recover. The on time was 40 to 45RPM max effort up a hill.
Then fast 15min run w a cadence of 101 then 10min cool down jog at 93.
Lunch was some single leg strength work. I am pretty imbalanced!

JenHen

@Jimmy - wow! Your cadence is high! Also - great job with your intervals! Single leg strength training? Whenever I think of being imbalanced I think of the Freddy Rodriguez character in the movie Lady in the Water who only works out one side of his body...

And thanks for the sanity check about volume increasing. I was starting to think I was going nutty. About the dog- Thanks! That's Penny, and you're right -- she's great!

I just made my Tribike Transport reservation and geesh - I have to deliver my bike by Nov. 9th. That seems crazy early. It's also the Sunday before the final race rehearsal. I guess I'll be switching some things around. In the meantime I'll cross my fingers that the drop off date gets pushed back a bit. Thankfully I have my road bike to train on, but I'll lose my power meter, and will have to switch to HR training.

jimmy augustine

Jen- I only hit that cadence if I am focusing on it!
Today was swim day. 30x100 on 2:00 send off. Using paddles and a pb. Letting the legs rest today.

jimmy augustine

ok. Hour on the trainer followed by 30min run in the books. GOnna go and try and get video of my swim and run recorded. I'm guessing that I dont look like the athlete that I feel like...

JenHen

Finally got my swim test done and happy to say that my t-pace increased. I'm still pretty slow compared to the masses, but faster than I was so I'll take it. Did an interval session on the trainer yesterday. The training plan had a MS1: 2x 15' (5') @ 95-100%/Zone4/Hard then MS2 (Optional):3 x 5' (3') @ 110%/Low Zone5/Hard-Very Hard. I did the first main set, but was only able to do 1 of the 3 intervals in the optional main set -- my legs weren't having it. I opted out of the optional run, due to time constraints.

This morning I ran my 60 minute run that is usually on Sundays -- zone 1 out, zone 2 back. I'm planning to do another trainer session this evening.

Right now I'm planning on doing a last-minute half marathon on Sunday just for fun. That means I'll miss the 270 minute Sunday ride...which is why I'm hopping back on my bike this evening. I guess I'm trying my own version of a minimalist-type week...

Swim video?!? That sounds fun! I can't wait to hear the results.

jimmy augustine

4000M in the pool today. 400M warm up then 3 rounds of 1200M as 400 hard, 400 moderate and 400 easy. Biggest swim week ever. Sadly, that isn't saying much.
Tomorrow is long run day for me. It is supposed to rain but the temps will be in the 70's. Pretty sure I will just run in the rain.

JenHen

Wow! I've never had a session that long. I generally only do 3800m twice leading up to the race. This time I'm going to do it more than twice though. I'm a weak swimmer, so taking that much time in the pool can only be done on a limited basis.

Enjoy the rain!

jimmy augustine

ran a couple of hrs with intervals. towards the end the temp dropped 15 degrees the wind picked up and it started pouring. It was really really awesome.
Hope ur weekend is a good one.

JenHen

Long bike + short run on Saturday, long run on Sunday. For some reason a bit tired all weekend. Took both workouts a bit easier than planned. Today is a rest day. Hopefully, the rest will recharge me.