IMCoz 2014 Week 7 - Turning the corner

jimmy augustine

Ok. We have more training days behind us than in front of us. Gulp.

Today was a swim day. A bit shorter and sharper than normal to acknowledge Austin 70.3 this sunday. Nothing fancy just got through it. Some minor aches and pains from sunday. Hoping that they fade by the weekend.

JenHen

Ok - so last week was lame. But I'm finally feeling better - Yay! Had an interval run this morning. I remembered my z4 pace incorrectly though and ended up doing my z4 intervals faster than my z4 pace. I did 2 x 1/2 between z4 and z5, and then 1 mile a few seconds faster than my z5 pace. No wonder I felt like I was working hard. But overall it felt good. Will swim at lunch or late afternoon. My plan is coming together for my camp weekend. Taking Friday off, and riding with a similarly paced friend (for between 90-100 miles - I usually do 90 in 6 hours, and the plan says to stop at 6 hours). Saturday I think I'm going to go to a tiny local lake and do a bunch of short loops. That way if I completely fall apart on Day 2 of long riding, I will never be that far from my car. My plan is to do at least 60 miles, and more if I feel good. Then on Sunday, my running group is running between 12-13 miles, so I think I'll join them for some company, and possibly tack on a few miles before or after the group run. I'm actually excited for the weekend -- it should be fun (tiring, but fun).

jimmy augustine

very nice plan. good to have some other folks about. have plenty of food handy!
tapering a bit for sunday. short bike with 10min of "on" time. 20 min easy run after.

jimmy augustine

today ws run and swim. Run was still pretty tapery. 45min or so with only 10x30sec of hard running.
Then a nice easy 10x200(10) swim. hard to hold back in the water but there will be plenty of time for hammering later...

jimmy augustine

little bit of trainer work. some bursts of intensity. ready to pack the car and go!

JenHen

Woot! Have fun at the race! Doing a 70.3 right now sounds fun!

Since last check in -- short swim, interval bike session on trainer, and short run (at a decent pace for me).

Will plan my food and final logistics for the next three days this afternoon. I'm actually doing a long swim before my long bike...not sure that's the best thing, but this way I can do it in a 50m pool.

quick question: how far is your longest run before an IM?

jimmy augustine

sure. long run. Now remember that I have only done 2 IMs.

For florida last year I did my long runs on thursday and it looks like they topped out at 2:30. I decided after florida that if I was going to keep doing these that I would have to find a way to get more sleep. So I split my running up more. I would do 1:40 in the morning and then as much as an additional hour at lunch. I ran way more over all hours and miles getting ready for texas b/c the run was my weakness in florida. Cant say that it helped as my run was way worse in texas.

If you are interested you are welcome to look at my data in trainingpeaks. My log in is jimmy3993 and my password is 3993

JenHen

Thanks Jimmy! I may take a peak. I think I only see one long run in the plan that is supposed to be 3 hours (or 15-18 miles). I'm slower so that means I'll get in about a 16 mile run. But, I like the idea of getting in at least 18 miles for confidence reasons.

The Thursday long runs have become difficult because the sun comes up so late now. It's hard to get in the hours before work because I don't like starting too much before sunrise for safety reasons. After camp week I may switch over to the minimalist plan, or try dividing the run up.

I've done 2 IMs (the last one 2 years ago). The first (non-EN) I fell apart during the run. The second (with EN) the run felt pretty good. The plan this year is a bit different than the last time though. That being said, maybe I should just trust the plan...

JenHen

My camp weekend is in the books. Mistakes were made. Hopefully, lessons learned. Glad to have it behind me. Now for a small bit of recovery, then back to work.

Hope Austin went well!