IM Louisville Warm Up Thread (Week 7)
Ladies and Gentlemen, Boys and Girls, Children of All Ages... Get ready for the most spectacular training group of all time!!!!!
I'm posting a warm up thread to spread the word, get some chatter going, and to prep us for the first 'official' IM Louisville workout thread next week. We've got folks still doing some other stuff/races right now, however, a good many of us will drop into the testing week of the IM plan next week.
While its still early to think about race execution, here's a couple of things to get your juices started:
1. If you haven't listened to Coach Rich's new power webinar, take a listen here. Some slight tweaks in EN power philosophy and some context behind some of the training sessions later in the workup. Also good gouge for later once we start thinking about the race.
2. Here's the EN IM Louisville page. Course specific webinar, information, and some archived race reports.
3. If you haven't (and I know there are a few of you out there) that haven't introduced yourself, do so on this page.
4. Some general use items that I'm blatantly plagiarizing from another race group's warm up thread (hey, if it ain't broke...)
- On Social Media? Follow, Share, Spread the word about training with EN using #EN4Keys and tagging us on all platforms:
- Twitter - @teamen ---- Instagram - @teamendurancenation ------ Facebook - www.facebook.com/endurancenation
- Use email friend@endurancenation.us to get a friend to train with you and EN (they get a free month and so do you)
- Nudge all current EN members that you know are racing the VILLE to chime in on the weekly forums
- Check the box to follow the entire IM Louisville forum so you don't miss a single announcement
5. In case you need some motivation, here's a look at 2013 and 2014. M.O.T.O.!!!!!
Whether you are a salty veteran (pun intended) or a fresh first timer, I highly encourage you to join in the banter and mojo that are the weekly threads. I'll drop new a new thread each Sunday night (Japan time) to get us going. Shiny numbers and distances are nice; but what's more important is the consistent work and accountability that threads encourage. Don't be scared away by Timmy Racer's big numbers: jump in, share the love, and let us know how you are doing. We will all have ups and downs during the new few months. You can give and take mojo when you least expect it. Don't lurk, come on in and join the conversation. This is what the Haus is all about.
Let's do this!
Comments
Thanks for the links! good stuff in here.
I did load up the IM plan this week, but slept in this morning. Have some kind of pain near my ribs/chest area, have an idea how that happened. But will probably will make a doc appointment to make sure Also need to figure out the deal with my powermeter which has been snoozing for a week. The tri shop guys were supposed to call garmin, but nothing heard from them, so I will be hounding garmin today.
Struggling a bit with the run some EIA stuff, but swim and bike are going pretty well.
Just loaded up my IM Plan after returning home from a 2 1/2 week vacation to Europe where I only ran (and mostly zone 1 pace). It was SAU time celebrating 25 years of marriage. I did go on two fun bike rides with my wife around the rivers Rhine and Amstel and one fun swim in the North Sea.
So, today's 3000- 3800 yard swim ended at 2250. I hadn't really done any swimming for almost 3 weeks and got to talking after my 6 x 300s and then just lost steam.
Looking forward to getting in my bike rides this weekend.
Feel good about the running I did. I actually got in 38 miles last week and enjoyed running in several German cities. I got in one hard zone 4 run in Frankfurt the morning of the IM Frankfurt. I felt really bad for those racers with the temperatures breaking German records in the near 4oc mark (over 100F). I watched some of them run for a little while but it was too hot to watch. It looked horrible.
Looking forward to getting my training mojo back up. I am signed up for the Toughman Minnesota in two weeks. Wonder what my FTP will be next week. Bet it has dropped.
We've got this!
M: Sharp pain in chest which apparently was caused by the usual culprits - my lungs. No workout, but a nebulizer treatment helped. I've been told I probably need a week of steroids, but doc agreed I could try the inhaled corticosteroid + albuterol combo and see if it worked. Didn't do any of the speedier stuff to help my lungs recover.
T: 1:10 bike with 10, 12, 10 a bit faster + 2.5 run
W: 2200 swim + 6 run.
Thu: Missed run friend's dad died and went over there
Fri: 2400 swim + 4.5 run
Sat: 47 miles bike, have yet to download data.
Sun: 11 mile run, it was pretty awful I struggled and now I know why, have a fever right now. Which blows.
There is some crap at work too that is stressing me out. Not the best week. But that's how it goes. Life happens.
Tomorrow's workout will also likely be skipped, unless I feel much better.
@Anu, hope the stress of work and your pain lighten up soon.
I had a pretty good weekend, hitting both bike rides a little under my power goals, but close enough. It was nice being on the bike again after a couple weeks off.
Long distance athletes seem to be the creatures that think the way to heal a sick body is with an 'easy' one hour workout. To most normal humans, a one hour workout regardless of intensity is a one hour workout... Don't be 'that guy'.
Had a solid weekend with biking hitting my goals with long ride and abp ride.
Yesterday, I ended up skipping my swim. I went home after work, ate too much food and then crashed at about 7pm. I was wiped out. I think the traveling finally caught up to me.
Got in a good run today at Lunch and am trying to get psyched up for the bike test tonight.
Thinking ahead to the weekend. I am seeing a conflict in the numbers. One says 4 hour bike ride, and other 210 minutes. I'm guessing that it should be 240 minutes and that is what I will go with.
I'm still in the HIM plan but drop into IM plan next week. This weekend started well with a 2.5 hour ABP ride on Sat but fell apart on Sunday due to a riding partner's flat tire that wouldn't repair. Time constraints put an end to the day after an hour of riding. This week work has me juggling the workouts so I ran Monday and swam today. Was gonna test this afternoon but legs were tired and decided to do a sweet spot ride and test on Thursday. Friday is a RR run so should be 11-13 miles before work. Nothing like the 0415 alarm. Keep on pushin y'all!
Kicked in and Got the FTP test done with my feet and mind dragging. Not sure it was smart to run at lunch today and have the bike test in the evening. Felt strong during the run, not so much during the bike. V02 was 344 down from my last time of 352, and the 20 minute test was 307 down from 312. Overall, I'm glad considering how I was feeling. Can't complain. Felt good to be done with that. I am not one that enjoys that test!