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Training WK April 6 - April 12

Mariah BridgesMariah Bridges
in Races & Places 🏁⛺

Reminder this week- Make sure to watch the Video, Listen to the Podcast and read the link thats on each race week training page

Out of curiosity what other races is everyone else doing this season? 

Have a great week- crush those workouts. 

Comments

  • Nemo BrauchNemo Brauch
    Well, those swim workout sets are getting rather long aren't they?! Couldn't find the Garmin this morning so I had to swim without it (that means I had to trust my own lap counting- eeeeek!). Barely managed to get in the whole workout within 1 hour.

    Mariah- to answer your question, I'll also be doing the Kinetic (aka "Lake Anna") Half 3 weeks before Raliegh as a Race Rehearsal. Otherwise, my next race doesn't happen until IMMD in the fall.
  • John HenaultJohn Henault
    My schedule is Blue Ridge Camp, Raleigh, Chattanooga Camp then Chattanooga for my first IM.

    Last week was the best workout week I've had in quite a while. I managed to get in all of the workouts except for the Sunday run. I hope I can carry it over into this week!
  • drjohnson08drjohnson08
    Raleigh and Choo are my big races this year. Signed up for a local du later this month but not entirely sure i'll race that.

    Got in the pool for an hour swim and later this afternoon did a short run.

    My training has been inconsistent the last few weeks. Going to try and make the next 6 weeks before taper really count. Lets get it done everybody!
  • AnnSloanAnnSloan
    Happy training week.

    While I am not doing Raleigh, I am in for IM choo! I have a local 1/2 on May 31 and then doing Victoria in June. They are close together but my husband said he'd go to Victoria with me so ... Figured what the heck. I love the half distance :-)

    Talking about long swims - I swim with a local team - last week we swam a mile on Tuesday and then did our "monthly" test of 400/200 on Thursday. My mile time was 33:33 a minute faster than 4 months ago. Fastest 400!
  • Nemo BrauchNemo Brauch
    Ann, 1 minute faster? That's fantastic! I miss my masters group.
  • Mariah BridgesMariah Bridges
    @Anna AWESOME Swim time! and Cant wait to see you at CHOO CHOO!

    @john @doug depending on how you look at it you guys either drew the lucky or unlucky straw bc I'll be at all your races haha and poor John gets an extra dose at BRC - say prayers for those guys now is all I'm saying haha

    @nemo I NEVER finish the swim workouts in the a lotted time, so if you even get close, you're a rock star in my book!

    I am doing personal training twice a week now to help shed some weight, so I basically feel like training is already a part time job and its just a half come back--- can't wait to drop into a full so I can have no life whatsoever yay!
  • drjohnson08drjohnson08
    @Mariah, the lucky straw, ha ha. I'm signed up for Syracuse too, but probably won't be able to see you there!

    @Ann and John, looks like we'll be following the same plan for the biggest part of the year!

    Knocked out the run before work today and got the swim in afterwards. Long day, going to hit the sack early.
  • John HenaultJohn Henault
    I got the run done this afternoon. I've been trying to drop some weight (started at 260ish and now at 244), but that effort is hard given the workout schedule. My runs lately have been good but, although today was not "hard," I had only one speed (and it wasn't fast). Since today is my wife's birthday, I decided the smart move was to be home when she got home instead of swimming. Given my schedule, the banked SAUs are gold!

    Mariah, you may be the one who drew the short straw!
  • Nemo BrauchNemo Brauch
    OUCH! Those VO2 sets always crush me! I did them on the trainer this morning partially because it's still too dark in the morning to ride outside, but also because I feel I am far less likely to fall off my bike after a V02 interval when I'm on the trainer (still no guarantee of course). Tomorrow looks like its going to be the longest run so far. Gotta start thinking about fueling right tonight and getting to bed early so I'm ready to hit the streets at o-dark:30
  • drjohnson08drjohnson08
    @Nemo, nice work getting those VO2 intervals in.

    @John, recover hard and get back to it. Finding the right balance of cutting calories to lose weight and fueling workouts appropriately is really challenging.

    I agree, with Nemo, the VO2 stuff is hard. The weather was not cooperating (38 degrees with a steady rain) so i rode the trainer. I started out attempting 6 X 2' but after the first 2 intervals went to 1' intervals. Was originally planning on riding for 90 minutes but got off the bike after 60 minutes because the VO2 stuff crushed me. Went to the gym for the brick run and got in 5 miles at a good pace.

  • Nemo BrauchNemo Brauch
    Doug- 5 mile run after that VO2 stuff is really impressive. I got in the 30 minutes in just under 3 miles and was fine with that!

    I'm pretty happy with how today's long run went. I FINALLY nailed the "progressive" part of the run. The first few miles were quite a bit slower than Z2 as I attempted to shake out the legs from that VO2 stuff yesterday, but I was able to get stronger and faster along the way and nailed the Z3 and Z4 sections at the end. Yipeeee! I'm so looking forward to just swimming/core work tomorrow!
  • AnnSloanAnnSloan
    Nice work Nemo!! That happens to me a lot where even z2 is hard. Since I am on the slower end it seems like such a jump from z1 to z2. Way to hit the hard ones at the end!
    I am not doing my long run this week as I am doing a 10k race tomorrow - it was unplanned - saw it advertised at my work on Tuesday - it's call java jog. Raising money for Ethiopian women of coffee. Starbucks is a main sponsor and since I work for starbucks figured it be a good excuse to get a run in and be late to work! No one will complain - lol haven't done a run test in a long while so figure this will be a good marker for my progress.

    Very bummed as rain is in the forecast for the weekend - so it looks like ling trainer rides- must find movies :-)

    Cheers
  • drjohnson08drjohnson08
    Way to nail the long run Nemo. In my opinion it can be the hardest workout of the week.

    Ann, good luck with the race tomorrow!

    The long run is probably my favorite workout of the week during a race build. Today's run was not a lot of fun to begin with. The weather here has just not been cooperating. It was in the 50's, windy and rainy. The first 5 or 6 miles just felt hard. It got a lot better after that, I think because my body finally acclimated to the conditions and I just accepted it. The rest of the run went well. Looking forward to the legs day off tomorrow too!
  • John HenaultJohn Henault
    After getting a calf cramp after the vo2 intervals last night, I was worried about the long run today. No need! It wasn't fast, but was fairly steady and overall felt good. I got in 11.1 miles on a cool, cloudy day in DC. Luckily I had a slow afternoon and could get out for the run. I'm not sure I'll always be able to do the long run Thursdays, though.
  • Nemo BrauchNemo Brauch
    Nice work John! The Thursday Long Run schedule shift took a while for me to wrap my head around when I first joined EN. I was so used to doing a long run with friends on the weekends instead. But there really is some method to the madness of the schedule, especially once you are training for the full IM. The "Long run" for the IM won't ever be more than 2.5 hours. Sure, that's a lot to get in before or after work, but the alternative is swapping it out with the 2nd long bike on Sunday- and that workout gets up to 3.5 hours! So it's really the easier of the workouts to get done during the week (if you are a Monday-Friday workweek person). My Thursday run right now is mostly in the dark, but as summer comes it will be light again (and cooler in the morning, which is always nice too).
  • John HenaultJohn Henault
    Thanks, Nemo. I am going to have to get creative with ways to do the long run. I try to minimize the impact of my training on my family as much as possible (at least for now), so I may start trying to run to work on long run days after dropping my son off at school. Work is about 13.5 miles form my house, so if I leave clothes in the locker room at work the night before, I think I can pull it off in theory. Of course, pulling it off in practice may be totally different.

    I swam this morning. I felt tired and slow, but I got it done (although I can't upload the swim from my watch yet, so I guess the swim has not yet happened!). One thing that is crystal clear to me is that the pool does something to my brain. Maybe it's the chlorine, but whatever it is, it causes me to forget how to count!
  • Nemo BrauchNemo Brauch
    You and me both! 1, 2, 5, 3, 8??? where am I???

    And with regard to the schedule, absolutely do what you can to minimize impact on the family right now. It's pretty easy for the HIM plan to be shifted around because that Sunday bike is only 2 hours and you could knock that out on a trainer(ick, but you could). You've got a LOT of time between now and when you need to be locked and loaded into getting serious on the IM training plan leading into IMChoo. Earn your SAU's now so you can cash them in 12 weeks before Choo. You will need them later!

    PS- that commute by run idea sounds great by the way!
  • AnnSloanAnnSloan
    Counting laps is not my forte either especially early in the morning!!

    Had a fantastic 10k- 55:20 - 9:12, 9:04, 9:02, 9:05, 8:44, 8:33, finished 8:29. It was really fun! So cool when training pays off!! Pr!!
  • Mariah BridgesMariah Bridges
    So I traveled a lot this week and my knee for some reason didn't want to stop hurting so I decided to rest. The joys of coming back from an injury. Tomorrow I am having my own training mix of a day- PT, Swim and Bike- lets see what happens like my own training science experiment - y'all are crushing it, keep at it and let me live through you
  • Nemo BrauchNemo Brauch
    Fellow knee recovery person here- I have also learned to listen when it talks to me! Good work Mariah

    This coming week is RACE REHEARSAL WEEK!!! Holy cow, that came up fast!
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