IM CHOO Training Wk July 13 - 19 2015
Week 10-- Focus: The Long Run
Greeting EN CHOO athletes! I see that social media and Strava have picked up now that it's laser focus on IMCHOO, thats fantastic!
Keep it up #EN4Keys
This week coaches want you focused on the meat and potatoes of IM, the long run! (duh duh duuummmmmmmm)
Your race day run should be:
- Consistant
- Smart
- Effective
- Sustained Pace
PACING:
No one run will make or break your race but how you look at pacing will.
Focus on sustainable pace.
Set yourself up like a rock star---
- Eat and Hydrate during your workout
- Recovery Shake immediately after
- Compression socks or resting in the first half hour window after. Aim for at least one minute elevated resting legs per mile. i.e. 10 mile run, 10 minutes legs elevated, compression socks and resting.
Recovery sets you up for the weekend volume rides
****** You all are rocking the CHOO forum, keep it up. Ive already heard from multiple people how much the feedback and daily training discussions are helping. You're building friendships that you will LOVE to have out there on race day. The more you know each other the more you might be able to help, and this is the beauty of EN. We are all one big endurance racing family! If you need ANYTHING from your trusty chocolate loving Race Mom (as so many of you already call me) I'm here! ******
Admin check in:
- Make sure you are following all social media for EN and Facebook for myself (this will help me for recap posting after CHOO)
- You have filled out the race excel sheet to the best of your knowledge HERE
- I believe deadline for camp is coming up, contact Coach Rich ASAP and grab your spot. Trust me, you do NOT want to miss this camp. Endurance Nation Training Camps are unlike any other. Worth all the SAU points you will have to use. Information HERE
Comments
Got my swim and run in today. Did the run on the dreadmill for the incline running. I would much prefer to run outside as I have plenty of hills around my house but I don't think I could get the continuous 8' uphill so it was inside today. Also, the days are getting shorter
I think I would get a strange look if I started getting EN Chocolate sponsors!
So ride went fine, but was a bit boring. The first X-Men movie aged well. Escape From LA - not so much!
Weather screwed up my plans but I did get in the short Z4 run intervals on target. 2 x 1/2 mi + 1 mile. I can't do the bike tomorrow so that will have to get shoved somewhere else or merged into another bike wko.
Wow Catherine, way to get that long ride done on the trainer. Building that mental toughness already!
Way to get those run intervals in Kim! BTW, I can't count laps in the pool either without the Garmin!
Another couple of good days of training for me. Short run yesterday to get the legs moving again after the big weekend stuff followed by a good pool session. This morning I had a nice run including the 2 x 1 intervals. Last week I couldn't get myself up to speed, today I nailed them. After work I hit the pool for a long swim. The last 500 yards or so I was really getting fatigued but I plowed through.
Woke up and ran 5 miles this morning. The first mile was a little rough. After last night's long run the legs were a little stiff. They opened up after that and I was able to speed up the pace to the end. After work I had a good long swim. I pulled back on the paces a little bit so that I wouldn't affect tomorrow's workout. I really focused on being deliberate with my form and trying to find my rhythm through the entire swim. I still felt pretty strong at the end due to not pushing the pace.
I'm planning on doing the Wednesday interval ride tomorrow and extending it a little bit and follow it up with a run. If I'm motivated and I get out of my apartment early enough I'll follow that up with an open water swim. Hope everyone's workouts are going well.
My long run was not as great as last week but I did purposefully run slower (per Al T's input that my long runs need to be slower) and adding more hills. Or should I say mountain. I don't think I realized how steep it was but I "ran" all the way except one stop for a few steps to sip some Gatorade. Check it out: http://www.strava.com/activities/347713994
A little ambitious but I did it, slow. My Graded Avg pace was pretty consistent, and much slower (as close to my Z1 target of 12:04 I could get!)
I'll throw in another maybe smaller hill next time. This one wiped me out, so couldn't muster any Z2 miles, but it will make me stronger right?? (Or kill me!)
Tues did the FTP bike with TrainerRoad. Had to make it my own and went with 3x10'. Ended up right at .88 for the entire ride.
Wed long run went really well! I run a fairly hilly 4 mile loop. Thanks to Kim's fantastic thread on running hills during training, I was able to focus more on HR and less on the progressive pace. The last two miles I stuck to the flatter sections to get a bit of z4 work in.
Thursday I made it to the pool a bit late. I swim at the college next to my house, and they're only open 11-1 & 7-9. Barely got in 2500, but felt like it was good work, so better than nothing.
Today Mike Crosby and i did our 4 hour long ride. Minus the flat he got, it was the strongest ride we've had yet. I was looking forward to seeing the numbers, and my Garmin shows only zeros. Wahhhh!! Oh well, I know I ended up around .76 IF which makes me think I REALLY need to test. Now the question is whether or not I wait until test week, or replace a Tues (my Monday) bike.
So just curious about training weight? I know there are plenty of forums on this subject, but I figure I'll start here first. Mike and I both have noticed significant weight GAIN over the past 2 weeks. I'm UP 5 lbs, which I know is more than likely fluid, but COME ON!! It's super frustrating even if I know I'm getting stronger.
Good bike today. I missed the FTP this week so I did that plus a little ABP since I might not get that in this weekend. Lots going on so I'm doing the best I can. (Gotta keep the SAU bank positive!) 25 miles in about 1:30, .89IF Overall: 6' @ 1.21IF; 8' @ .99IF; 10' @ .97IF; 3' @1.03IF, 1:30@ 1.42IF; 30' @ .77IF. Then a short 2 miles brick at about 30" faster than Z1. Then off to my parents to celebrate Mom's b-day a day late.
Afterwards I ran 4 Z1/2 pace with a teammate. I felt as if I didn't really work today.... And then I walked up my stairs. Yep. Felt those a bit. Recovering and back to work tomorrow.
Emily, I can't help with the training weight question. I enjoy too many post training beers and/or Ben and Jerry's. It's bad when you open the pint and just throw the top in the garbage because you know none of the ice cream is going back in the freezer. As far as the FTP testing, I would think you could substitute any of the weekly interval rides with a FTP test if you really wanted to. Or you could just train at slightly higher targets (without the test) and see how it feels. As we get closer to Chattanooga I would guess your target IM wattage is going to be based more on how you performed on the long rides or ABP rides than some percentage of a 20 minute test anyway. Now forget all of that and wait to see what the coach says.
Hope everyone had some decent rides this weekend. My Saturday ride was cut a little short - ran into a buddy on the bike trail with a broken derailleur hanger. Managed to tow him back (he held on to the back of my saddle) to the parking lot and decided to call it a day.
Kane- I hear ya on the ice cream. That's been a weakness of mine lately. I never cared about ice cream much til my wife got pb ice cream w Reese's. yum!!
Carol- sounds like you're working hard, but don't work too hard!
I was a bit off the plan this weekend due to fun (kinda) SAU earning stuff. Bridal shower for wife's friend yest and then tix to see The Long Island Medium at Mohegan today so my long bikes got split across 3 days. 25 miles, 26, and 18. So today started with the minimum run... 2 x 1/2 mi Z4, then the 18 mile Z2-3 bike then a very pitiful 1 mile OWS race. (Backwards tri day!) . It was only my forth swim since Quassy on 6/6 and it showed! Time for a little more swim effort....
Recovered and got in my long run on Thursday. Then family arrived from FL and got in only a 6.5 mile run and 26 mile bike with a day of partying and fireworks.