Florida 70.3 - Week 13

[Deleted User] · February 15, 2015 6:17AM

Hey gang - know there's a few of us at least racing this one and believe from next week (13) we're all switching over to the HIM plan.

If you're up for it, lets get these weekly threads going here like in the OS. Found it really motivating to see everyone getting out there throughout the week, and it would be much more focused than the general Strava or EN team feed.

So let's get the part started from tomorrow... 8 weeks to go if you can believe that!

Jan Schorpion · February 15, 2015 8:06AM

@David, Thanks for getting this started. It will be nice to have more people join in on the same training plan. My wife and I have been on the HIM plan for the past 2 weeks due to our upcoming schedule prior to FL 70.3. Training is progressively coming along. Had to change this weekend's training ( rest day today and a long run yesterday) due to other things going on this weekend. Also modifying next week due to a half marathon on Sunday, so I will be doing a 40' run on Thursday and then shifting Sat and Sun workouts to Friday and Saturday. The half marathon will then be my long run for the week. I may be doing this on tired legs but certainly not an 'A' running race so I am treating it more as a brick like we did in the OS where you do a hard run on Wednesdays on tired legs from Tuesday.

David, I also read your micro thread. Last year we lived in Philly while training for the FL 70.3 so we were in a similar situation as you are right now. I agree that doing those long runs on the treadmills was awful, especially week after week. I tried to get outside as much as possible and do the prescribed workouts, but when I had to go on the treadmill, 90-100 min max. The bigger issue I thought was the trainer rides. We were able to get our first outdoor ride in in week 14 ( did 2 hrs). Then we did our first RR in week 17 and RR2 in week 19. Per the EN plan , these are supposed to be in week 14 and 18 I think. The weekend days we couldn't get outside, we did our best to complete the workouts on the trainer, focusing on time spent in zn3, but never did more than 2 hrs. It was tough but because of the enormous base you have built in the OS and the the continued mid- week zn4 work and the quality of the main sets on the weekends, you will be very well prepared for this race.

Did you end up renting a bike for the race?

[Deleted User] · February 15, 2015 11:42AM

Thanks Jan. All good advice and makes sense.
Florida is just the start of the year for me so not too concerned if I need to take some shortcuts.

As for the bike, no, those guys were all sold out so I'm borrowing a bike case from a friend and rolling the dice that it's incognito enough to avoid ridiculous airline fees (fingers crossed). That also meant renting a minivan which I'm not excited about but will get the job done!

Tom Box · February 16, 2015 8:04AM

Thanks David for taking the initiative and getting this started. I was in the swim camp plan the last two weeks and started looking ahead to the HIM plan when I realized when we jump in at week 13 we are already at 3 hour bike rides on Saturdays and 2 hours on Sundays. So I've been building a little more time into my weekend rides so I could be ready for this week. Hopefully this week won't be too much of a jump in volume.

Did the swim this morning and will probably try and fit the core work that I've been trying to continue (although not too successfully ) this afternoon after work.

[Deleted User] · February 16, 2015 5:19PM

Monday swim done.
Nothing fancy but held a consistent 1:58/100yd pace more or less across the workout.
Have to keep working on a more efficient form!

Going to be an interesting week kicking it up into double digit hours while the temps are remaining in the single digits!

[Deleted User] · February 17, 2015 7:23AM

Tuesday Swim done.
Same as yesterday. 2900yd in 60'
Run from lunch today.

Jan Schorpion · February 17, 2015 7:48AM

Did 2300 yds in the pool this morning. Didn't have time for the last 2 x 300 so I did 6x50 sprints on the minute. Planning on doing the main set of the run after work later today

Tom Box · February 17, 2015 8:33AM

I did my run on the treadmill before work today. Got the main set in and then added about 10' of Z1.5-2 to get to 45' total for the workout. Workout said 60' but limited on time this morning and don't want to dig too deep of a hole at the beginning of the week. Will get the swim in after work.

[Deleted User] · February 17, 2015 1:30PM

I too focused on the MS and knocked out 5.5mi in 42'.
Hoping to get back outside sometime soon ... ideally before Florida!
https://www.strava.com/activities/256268978

Keep on rolling crew!

Jan Schorpion · February 18, 2015 3:00PM

Got the 6x 1.5 min VO2 max sets in on the trainer this morning. These intervals always kick my a** way more than 20' at zn4 or so would. Glad that they are done for the week.

Brenda also informed today that I will be the race captain again for this race this year. My wife and I have both raced this course before so feel free to ask questions about Haines city, the race, or anything else. As we get closer to race day, we'll figure out how we can all meet up prior to race day if we want to do that. My wife and I most likely cannot be present for a team dinner because I will have work first on Saturday morning before heading up to Haines City.

[Deleted User] · February 18, 2015 5:02PM

Nice work gang. Got my 6x 1.5's in but had to back off a bit as still under the weather.
Also skipped the run today to rest a bit more before the long one tomorrow.

WU w/ 12' @ 0.87IF
MS: 6x 1.5' @ Z5 (1.20IF target)
Actuals: 1.18, 1.17, 1.18, 1.17, 1.19, 1.19

https://www.strava.com/activities/256840529

Tom Box · February 18, 2015 7:32PM

Thanks for being race captain Jan. Looking forward to meeting you and hearing some of your wisdom about the race.

I got my bike in this morning and the run in this afternoon. I'm on the advanced plan which has you do 2' at 120% (I feel like I'm really probably somewhere between the intermediate level and advanced but want to push myself). I hate this workout with a passion! I can never seem to hit the target watts, even hitting 110% is a struggle sometimes. However, like Jan, I can hit 20' at Z4 a lot easier (still hard though!).

Gonna have to do the long run before work tomorrow...ugh! That means a very early morning!

[Deleted User] · February 19, 2015 1:32PM

Just got the run done over lunch and see on Strava Tom was out there crushing it at 4AM ! That's tough!

Was originally thinking I'd cut it short at 90' but to be so close to the half thought I best just go for it!
13.1mi in 1:41:30 per the WKO. Got tough at the end!
https://www.strava.com/activities/257167476

Jan Schorpion · February 19, 2015 7:15PM

David and Tom , great work getting this week's long run in. It is inspiring to see how others manage a busy schedule and still get it done ( aka 4AM and during lunch) .

I tried to get my ABP ride in today ( switching up workouts because of Gasparilla 13.1 on Sunday). Goal was to hit 2 hrs on the trainer, but the tank was empty after 1:30.

Paul Hough · February 19, 2015 8:41PM

I'm off the reservation on this week's training program due to Work, Weather, and being Worn Out. Easy 7.81 mile run this morning and swam 2500 yards this evening. This week is a run focus week with high volume I'll be running the Gasparilla 15K Saturday at moderate pace...maybe Z3 effort. The weather looks good. More swimming and a 2 hour Z1/2 easy spin on tap Saturday afternoon as well. Then Sunday I'll be back out there jogging the 1/2M with a gazillion other friends. The weather is looking a tad on the warm side for that race ... just working on the run durability. It's been a long haul coming back from last year's run injuries, but I've made good progress.

Tom Box · February 19, 2015 10:14PM

Busy schedule today. Did the run at 4 this morning otherwise it wasn't going to get done. I think its a 3 loop run course so when I bumped from z2 to z3 after 75' I pictured myself starting the third lap. Then tried to bump up to z4 after 15'. Only got to 12.1 miles due to time but it really helped picturing the difficulty of the last few miles.

Good luck with the races this weekend everyone!

[Deleted User] · February 21, 2015 2:41PM

Skipped yesterday's Swim but decent effort this afternoon on the bike and run.

Bundled up for a reverse brick run in this cold NJ weather. 4.3mi in ~31'.
https://www.strava.com/activities/257977427

Then suffered on the trainer for 2:10 struggling to hit the Z4 and Z3 numbers.
Managed to stay in the ranges but generally on the lower end.
https://www.strava.com/activities/258043561

Trying to get my head around another 2 hours down there tomorrow! Will quickly burn through my Hulu queue at this rate!

Jan Schorpion · February 21, 2015 5:59PM

David, way to get that work done on the bike. The workout called for a lot of time in zn4 which is especially hard on the trainer. Good luck on getting it done again tomorrow , it for sure builds great mental strength

Tom Box · February 21, 2015 11:04PM

Got the run and then bike in this morning. I too had trouble with the Z4 stuff. Ended up dropping the intensity down to about 90% on the final two Z4 intervals but then hit the 4X12' Z3 stuff. It was a tough workout and I hope it didn't take too much out of me for tomorrow.

[Deleted User] · February 22, 2015 4:50PM

Run and bike done.
Not sure if it's the run before hand taking it out of me, being out of peak form from swim camp, or just not used to the distance... but feeling rusty.
Really need to hit these consistently the next few weeks!

Run: https://www.strava.com/activities/258544233
Bike: https://www.strava.com/activities/258655973

Tom Box · February 22, 2015 7:36PM

Did the ABP ride today and wasn't sure how it would go when I started. I thought I needed to get at least an hour in and if possible get to as close to the prescribed 2 hours. I ended up doing 1:45 and was able to hold 85% after the warm-up. Today's workout gave me some added confidence for the upcoming weeks of hard workouts.

Jan Schorpion · February 23, 2015 7:41AM

I created a new thread for week 14. It is not showing up on my feed, but shows it is there in the FL 70.3 forum. Anyone else see it? If not I'll create a new one

Tom Box · February 23, 2015 8:09AM

I saw it Jan. Thanks for doing that.

[Deleted User] · February 23, 2015 9:49AM

I can see it as well so all good ... now just need to get to the pool!

Florida 70.3 - Week 13

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