Training Wk May 5 - May 10
We are 4 weeks out. Yes. I just said that.
What is on your list to fine tune? What is still on your mind as not completed? Get that out of the way this week so you can go into taper and race week focused.
Make sure you register for the Raleigh Webinar that is this week Wednesday 5/6
https://attendee.gotowebinar.com/register/5875209962104949506
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Seriously, I finally got in an OWS yesterday afternoon and that was one of my big "to do's" I got checked off the list. My wetsuit is a bit tight- but not so much that I think I'd need a new one just yet.
I'll be doing a modified version of Week 18 this week because I'm doing Kinetic this weekend. Great way for me to really do a "race rehearsal".
As for training this week, I'm shelled from the Blue Ridge Camp and will take a day off to absorb all of that stuff, then hopefully jump back into the pool with some limited running the rest of this week. Then it's back to the regularly scheduled program until the race. Wow, four weeks is not a lot of time to finish getting ready for this thing in Raleigh!!
Or is it just me.
@John, recover hard, I'm sure you'll have a nice fitness bump coming from camp! Sounded like a tough 4 days!
The last week I've been able to get back on track. Speed workout on the TM done this AM before work. After work I had a great swim in the pool.
today 15 mile run on the TM before work and a swim after work. looking forward to the legs day off tomorrow.
4000 yards in the pool this morning before work bringing my total for the week to 13,000 yards. I think this is the biggest swim week i've had since summer 2013. Needless to say, my arms are fried.
Took today off and of course the weather outside is amazing...argh, I want to bike or run
Nice pool work, Doug. I hope Danielle and Nemo have a great time at Kinetic. I was signed up to do that race last year, but a broken leg ruined my plans.
@Nemo it was a pleasure to finally meet you and I hope your day went well. Was that run torture or what???
Hope everyone's RRs this weekend are going well!!! Keep up the great work!
Practice swim and bike ride on the course done today. Water was very choppy due to the Tropical Storm. Lots of folks either bailed out from the start or soon after. I ended up forth(AG) by less than a minute, and did not push it at all. Should have! went 39:30 on a course where the turn bouys were being blown around by the wind. Have no idea how long it really was. Hope we don't have this on race day.
The bike course has been modified this year from the past 2. So, if your used to those, its different. The 1st half is the same, more or less and is fast, especially if we have a SW wind, like 2013. The roads are good through about mile 35. After that, the roads turn to crap with many potholes and large wheel eating cracks. There will be plenty of carnage on these for those not paying attention. This is also where the new course comes into play. There are many rolling hills here and those who use their power meter wisely will be rewarded come run time. Those that over cook these hills will pay the price! There are plenty of opportunities to get aero and make up time on the down sides of these as long as the novices stay to the right, and you are watching out for pot holes. I initially thought the new course had more elevation, but after comparing it to the previous races and training rides, its a draw. Probably still fatigued from BRP Camp and a 60 mile ride yesterday.
If we ride this course EN style, we will fair well come run time. Best I've been able to do on it was a 1.1VI Going to try to beat that this year.
@Mariah- I saw that your RR didn't quite go as well as you had hoped, but dang, I had no idea that swim was so rough! Sounds like your head is in a good place though, so I'm glad to hear you are on the right path moving forward.
@Dave- thanks for that confirmation about the potholes! That's exactly what I was thinking when I did the race recon but I couldn't quite remember where they started. It's so easy at that part of the ride to "zone out" a little, so the reminder to stay alert is much appreciated. And yeah, holy crap I hope there isn't a TS going on on race day!
@Danielle- it was so great to see you in transition and on the course at Kinetic! Way to go with AG award too! It got pretty hot on the run but every time I saw you, you still looked strong!
As for me, I did Kinetic Half IM this past weekend and was very pleased to be back at the long course races again! I realized that's the first Half I've done in 3 years! WOW. Also, first long course since my knee surgery and I had absolutely no knee pain during or post race- so I'm super happy. I have some nutrition things to work on over the next 3 weeks (mostly tweaking, but much needed tweaking) and also have GOT to be better at pacing at the beginning of the run. You think a 1 mile strait up hill out of T1 would help you slow down, but nooooooooo! I have GOT to contain that energy coming off the bike and save it for the last mile instead of using it up on the first. My time was pretty much what I expected (a little faster on the bike than I thought- but I think the course is a little short) so that's all good too. All in all, very confident building! Now for a little recovery time and then it's back to drill!
@Nemo, welcome back to long course racing and congratulations on the finish! Glad your knee didn't bother you, that's great!
@Dave, thank you for the information on the bike course. Nice work on that swim, I heard it was pretty bad!
I had a good weekend of training. Short run with some intensity Saturday morning before a 3:16 ride at .82 IF including 50' of FTP work (ouch). I was at my parrents for mother's day so i skipped the run yesterday and shortened the ride a little. Rode 2 hours. The first 30' was spent getting my legs back from Saturday, another 30' at IM pace and the last hour I put in some good Z3 work to bring up the overall IF to .75 for the ride. Very happy with that. The temps got warm for us up in NY this past week which i was very happy with, just to simulate what we could face on race day. Saturday was in the high 80's with humidity hovering around 80%.
@nemo - yep my RR didn't go well but its the best this knee will do - Ive decided this will be my last long course race this season while I heal up- even if I can't finish IMRaleigh I need to focus on my healing my knee, working on body comp etc so I will go into November OS strong and ready to crush 2016 Ironman!
@danielle you're basically a beast on two feet- never doubted your ability for a second- can't wait to see what else the season has in store for you
@doug - you're focused and dedicated- nothing is off limits for you in Ironman world!