Training WK April 13 - April 19th 2015
Big week ahead..... remember to have all your nutrition ready to rehearse, lay out all your gear, test it before hand and my personal favorite GET LOTS OF SLEEP! (I seem to have the hardest part with this)
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Big week ahead..... remember to have all your nutrition ready to rehearse, lay out all your gear, test it before hand and my personal favorite GET LOTS OF SLEEP! (I seem to have the hardest part with this)
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I am traveling with the family from Thursday until Saturday night. I am going to try to do my swim RR on Thursday morning before we leave, a long run Friday morning while out of town, then take Saturday off.
As for the bike RR and brick run, I am moving that to Sunday. Unfortunately, Sunday is also the 10 year anniversary of us losing our son, so I will try to do the ride and run after visiting his grave site. Since he is buried at Quantico National Cemetery, I may do the ride on the Quantico Marine Corps Base and forgo car conflicts, which will be nice for a change.
Last week was a great training week. Raleigh will be here before we know it!!
I also had a great week of training last week, my first solid one in this HIM build. I juggled a little travelling myself over the weekend to visit my week-old nephew at my parents house.
So far so good this week. A light run yesterday and a swim. Today I got the speed session in before work but did not make it to the pool. I'll fit a 3rd pool session in sometime over the weekend probably.
Definitely looking forward to our 1st race rehearsal, hopefully the weather cooperates.
I wonder if we are getting to the weeks in the plan where things just start to click. That is how I felt last week, and hopefully will feel the rest of the week. It is nice to have that feeling knowing that Raleigh is only hop, skip and a jump away.
If anyone is interested, I posted a link to some healthy mostly vegetarian recipes in the Nutrition forum.
Oh yeah, and it's raining so I get to run in the rain. Woo Hoo!
Have a great week all- I am running a 5k this week- depending on todays run, might turn it into a 10k but since I am limited to running only this week bc of travel we will see what happens.
One day at a time
@Ralph- thanks for the recipes! I'm envious of the hills you now enjoy over there on the west side of the state!
It's gonna be windy and cold for the long run tomorrow and with the sun not coming up until 6:30, I have little options for finding shelter from the wind. I'm ready for summer!
I've mapped out my ride and run for the RR this weekend. Planning to roll right from the house to minimize the admin stuff. I've roughly sketched out my race rehearsal plan on paper and now just need to finalize a few things and type it up. I'll have the missing pieces after tomorrows long run. My HRM battery died last weekend and I finally got it replaced, whew, just in time!
I am going to swim open water today- well, attempt. Lets see what happens shall we? Haven't done an OWS in over 6 months
Drafted out the Race Rehearsal Plan. I like lots of details in my plan and having everything written up in one place so I can just follow along and make sure I've got it all done. Below is a copy/paste of the doc for those who might be interested.
Friday:
5:30am: Race Rehearsal Swim @ YMCA. Try not to go crazy from so many laps!
9:00am Breakfast. Last time to eat any real fiber. Normal oatmeal bfast.
12:00pm Big Lunch (Breakfast food, eggs, pancakes, etc)
5:00pm Light Dinner (salmon, salad, potato)
6:30pm Pack bottles and nutrition and recovery drink. Set out Breakfast for the next day. Set up Garmin for “Race” view vs “Training” views. Clear memory & Charge Garmin. Set Alarm. Set up “T2” transition area.
Saturday
5:00am Wakeup Call. Eat Breakfast- Coffee, Oatmeal, Peanut Butter, and a Banana.
5:45am Weigh In, Get Dressed, apply sunscreen,relax, let morning ritual take place
6:00am 1 Scoop UCAN
6:30am Last chance for BR Break and then roll!
Bike: Estimate 3.5 hours
Bike Route: 56 miles strait from home. Down to Bodie Island Lighthouse & back, then the 3 bridges loop through Manteo. Very flat route with option to refuel at Whites convenience store if necessary half way. If its windy, will have to alter this route to hit Southern Shores instead.
Bike Gear:
• 3 water bottles (one up front, one on frame, one in pocket)
• Flask with 3 scoops UCAN in pocket
• Garmin on bike
• Cellphone in pocket
• Salt Stick filled with 5 tablets
• Toolbag on back with tire/tube/cash
Bike Pacing FTP = 135
Time
Power
HR
0-0:30
95-100
Max 150
0:30-3:30
105-110
Max 155
Bike Nutrition Plan
Amount
Carbs
Salt
H20
Cals
UCAN
3 scoops
60 g
390 mg
0
240
SaltStick
3 caps
0
645
0
0
Water (20 oz bottles)
3 bottles
0
0
60 oz
0
Per Hour
20g
345 mg
20 oz
144
UCAN at 1:00, 2:00, and 3:00 mark
Saltstick at 0:30, 1:30, and 2:30 mark
Water every 15 minutes
T2
No Rush, stay calm and reload the sunscreen.
Run: Estimated 1:00
Run Gear
• Flask of GU
• Water Bottle w/hand carrier and Salt Tabs
• Shoes & Visor
• iPod (RR only, not on race day)
Run Pacing
Watch the Garmin carefully heading out of T2. Forced walk breaks each mile. I view these as “Max” paces vs “Target” paces: I can go slower, but just not faster.
Pace
HR
Miles 1-3
10:05
165
Miles 3-6
9:35
175
Run Nutrition Plan
Amount
Carbs
Salt
H20
Cals
UCAN
2 scoops
40 g
260 mg
0
160
SaltStick
1 caps
0
215 mg
0
0
Water (20 oz bottles)
1 bottle
0
0
20 oz
0
Per Hour
20g
345 mg
20 oz
80
Finish!!!!
• Weigh in
• Recovery Drink while showering
• Download and analyze the data and results
Bottles are made, cloths laid out, ready to rock and roll!!!
Alright, time to talk results.
I had a lucky/freak no wind day for this workout which was great! But the humidity is back! I was actually glad for that too- I kinda like the heat and appreciate having a few solid workouts in hot weather before race day so all good there.
I did a pretty good job monitoring and reigning myself in on the bike. In fact, looking back I may have controlled myself a little too much because my NP never got over 105 (where target for the majority of the ride was 105-110). So at face value it seems I need to give myself a little more wiggle room, but I think the hills at Raleigh will present enough challenge to make that all sort itself out.
My nutrition went mostly well- except I crammed breakfast and the UCAN too close together. So now I know that! I also remembered a little late that the UCAN really gums up overnight in the fridge and topping it off with water is usually a good idea. I think I'll add that to my checklist for race morning.
The run. Lord knows what happens to me on these things but I have the hardest time trying to run my easy pace off the bike! This has been a problem my whole career. My PE just doesn't match my actual pace at all. I mean, when your 6 mile RR run pace (including forced walk breaks every mile AND an extra unplanned walk break to adjust the ipod) is only 15 seconds per mile slower than the 10K pace you raced at just a few weeks ago- well you got a problem! Recall, the plan was first 3 miles at 10:05, next 3 miles at 9:35. Here's what really happened: 9:13, 9:17, 9:43 (looks good right? no, this was the ipod break and the UCAN fueling mile), 9:10, 8:58 (WTF?), and finally, after having a come to Jesus meeting with myself, 9:38. I gotta find a way to really reign myself in on the run in those first 3 miles.
Alright, time to talk results.
I had a lucky/freak no wind day for this workout which was great! But the humidity is back! I was actually glad for that too- I kinda like the heat and appreciate having a few solid workouts in hot weather before race day so all good there.
I did a pretty good job monitoring and reigning myself in on the bike. In fact, looking back I may have controlled myself a little too much because my NP never got over 105 (where target for the majority of the ride was 105-110). So at face value it seems I need to give myself a little more wiggle room, but I think the hills at Raleigh will present enough challenge to make that all sort itself out.
My nutrition went mostly well- except I crammed breakfast and the UCAN too close together. So now I know that! I also remembered a little late that the UCAN really gums up overnight in the fridge and topping it off with water is usually a good idea. I think I'll add that to my checklist for race morning.
The run. Lord knows what happens to me on these things but I have the hardest time trying to run my easy pace off the bike! This has been a problem my whole career. My PE just doesn't match my actual pace at all. I mean, when your 6 mile RR run pace (including forced walk breaks every mile AND an extra unplanned walk break to adjust the ipod) is only 15 seconds per mile slower than the 10K pace you raced at just a few weeks ago- well you got a problem! Recall, the plan was first 3 miles at 10:05, next 3 miles at 9:35. Here's what really happened: 9:13, 9:17, 9:43 (looks good right? no, this was the ipod break and the UCAN fueling mile), 9:10, 8:58 (WTF?), and finally, after having a come to Jesus meeting with myself, 9:38. I gotta find a way to really reign myself in on the run in those first 3 miles.
@Nemo, awesome preparation, wow!
I had a successful day as well. I actually started my day off with a RR swim. My pool changes the lanes to the 50 meter length on Saturdays and that's always a nice treat for swimming. A long T2 and I was off on the bike. I did an out and back route and the wind was blowing hard. I had a tailwind going out and averaged close to 28 mph. On the way back it was crazy. My bike was blowing all over the place and the pace slowed down considerably. The run went well too. The only thing was I forgot to pack a hand held bottle for Gatorade and a gel. Around mile 5.5 is when it hit me and I started to bonk. I finished the run. All in all a good day of training!
Danielle, I'm sure you'll figure out the nutrition. FWIW, I stick to a schedule that I write down on a little cheat sheet I put in a pocket. That way whenever I forget or my head wanders, I have something written down to follow.
Sounds like we ALL need to work on slowing those first few miles down! It's pretty easy to completely blow up your race by not getting that part right. Let's all keep each other honest about it at the next RR!