IMCHOO Training Wk 8/3 - 8/9 2015
Week 13 - Half anyone?
Does anyone have a 70.3 this weekend? Coaches like to have you break up your race season into A, B, C races and this is traditionally the last weekend you can have a 70.3 leading up to your full.
Camp is in two weeks - getting excited to see everyone. I believe there are still 2 spaces left if you have a friend who wants to come and train on the course with Coach Rich or if there are any EN'rs left still on the fence about signing up. Any questions, don't hesitate to ask myself or Coach R.
Admin notes: We have added a EN Family Facebook page - Forum link HERE and a family GroupMe for race weekend. I would really like to know who of the CHOOCREW is bringing family, kids etc. I have a couple things planned and before I let you know the details I would like a ballpark of how big and awesome our posse will be.
Keep being awesome EN'rs - Crush those workouts!
Comments
Started the week off right with a 5 mile run this morning. After 8 hours of hard riding this weekend the legs didn't have a lot of pop but I was able to pick up the pace after the 1st mile. After work I put in 3500 yards in the pool for my longest swim in 2 weeks. I forgot my Garmin so I don't know what my paces were, however, I felt pretty strong throughout.
Still gaining weight. Officially gave up booze until race day. Realized yesterday I weigh within 3 lbs of Rhonda Rousey... And we're the same height. So I guess if this IM thing doesn't work out, I can give UFC a shot.
Also - I was thinking about giving up booze... Not sure I can do that:-)) Well, I can cut down for sure!!! You are motivating me!
1. Less Sugar/less calories (we are getting an over dose on that with course nutrition)
2. Easier to keep a handle on my hydration
3. Mental game was SOLID! And we all know we need every bit of mental game ninja status in this IM world we live in
Obviously I know plenty of people that alcohol isn't an issue during their training, but those were my two (or three) cents
Now let's be realistic. I am about as likely to give up triathlons as I am alcohol. It's not a problem, it's a passion. And by "it's" I mean both triathlon and alcohol.
On a more serious note, I feel like I'm starting to hit a training stride. Test week last week put a hurt on me, but a trip to see my wife's family in Michigan found me bringing a bike and having a great ride with EN teammate Rich Stanbaugh in Michigan. Today saw a 6+ hour drive from Michigan to our lake house in Western Maryland. We got here late, I spent a while in the hot tub with rain falling on my head and beer in hand, but was planning the WKOs for the week. I will adjust a little given travel, but will hopefully get a long swim and run tomorrow, a bike on Wednesday, and then will be back on plan when I get back to the DC area on Thursday.
Keep up the good work folks. CHOO is coming much quicker than I want to admit, but it will be here lickety split, rickety tick like! I look forward to seeing a lot of you at camp in two weeks.
Last week was a bit of a blur........ My week had me scrambling to find, and purchase a new production computer for my business since my 2010 mac pro decided to give up the ghost :-(. That combined with the added stress of being slammed busy, and no machine to get the work done on, really threw my training off. I got my ftp test done, and my long rides in but that was about it. This week has started off with a bang..... Went to drop my bike off at LBS for new cables guides and the once over, prior to heading to camp next week, only to find that I have a pretty significant crack in the Top Tube :-( Thank God it didn't blow apart while I was going downhill at 45 mph! Luckily found a replacement frame that will be here Friday, and then its up to my LBS to work a miracle swapping stuff over, re-cabling etc prior to Choo Camp. When it rains it POURS sometimes! Heres hoping to a bit less stressful rest of the week!
John, not sure how i missed you last week. Rich is one of my riding buddies. I think we managed a couple hundred miles while i was home.Maybe the next time your in Michigan.
I just finished IM Canada - brutal due to cold rain, even pro's dropped out due to weather. I feel really good to have completed it (my 2nd) and my husband and I are still in Canada celebrating our 30th anniversary.
I will send Patrick a note as to when and how to drop back into training now that I feel recovered.
Did anyone else on the Choo team do Canada?
Thanks all...
Lauren
Last weekend wrapped up nicely. Raced a fun OLY in Frankenmuth that had a big pro purse prize, lots of local teammates and friends and accordion players in lederhosen on the run course! I had a good placing (6th OA and 1st AG), but not really a good race. Legs weren't really geeked to race after a five hour ride Wednesday and the long run on Thursday. Thats cool...IM is the focus. Rode JRA with a few harder pick ups Sunday for three hours with my sister from another mister Cathleen. Swam a nice 3500y yesterday and had a good TH run this am. Some stress junk came up yesterday and may prevent my swim. I'm ok with it. My swim is not my issue lol.
Not sure about you guys, but I'm struggling this week. Legs are heavy, and it's taking me a while to get warmed up. @Carol im on the same plan, just a day ahead so I can make sure to be around for family stuff on the weekend.
Bike yesterday was brutal. 2x20 turned into 1x20 and 1x5. With my long run today I figured I'd focus a bit more on recovery. I'm thinking Mitchell did a number on me last week and I've yet to bounce back.
Only 98% humidity and temps on their way to 98 degrees. Ugh. Wish me luck!
@ Emily -- good luck! After this year training in the summer heat, I think I'm done with fall Ironman races. It's just too taxing, dealing with the heat. Of course, seeing how awesome the CHOO group is, I'll probably be registering for 2016!
With regards to training through the heat/summer, I am hoping to get some kind of speed/RPE/heart rate boost during the IM. I know hope isn't a valid training strategy, but Chattanooga by the end of September has to be better weather wise than the Deep South in July/August.
For those of you that read my IMLP report, the update kinda sux, but has some hope in it...
The short version is I was on Prednisone last week and had an MRI on Saturday. The Steroids wore off on Sunday and Monday, Tuesday + this AM were the most painful days of my life, and that is saying A LOT
The MRI showed a significant Herniation of the L4/L5 disc. Today I received my first (and hopefully only) steroid injection to the epidural cavity.
I managed to get three swims in last week, tomorrow I will do a good powerwalk of a few miles and I hope to be on the bike trainer this weekend. if all goes well, i will have to do a slow build for two weeks, which is good as I am going to Shenandoah in a week and a half, and can do a big tri week once there, though, I am certain, i will have to be careful. In the meantime, I have adjusted the cockpit on the tri bike to be more upright, and that seemed to help with the one ride I did last week.
Let's cross fingers, do a "back" dance and pray this works! within the next two weeks, my ability to do IM Choo will crystalize..
Need to get my 2 hour run in in the morning before work. Since I need to be at work by 7 that means starting my run at about 3:45AM! Ugh. On the treadmill! Double Ugh!
Hello IM Choo peeps -
I am finally checking in. Been keeping up with the training just not able to get in the posts. Training is going well. Started my IM build in week 10 per my training plan. This is my first IM - I have completed two 70.3's. I completed my first century ride last Sat (Wolf Ride - 106 miles in Columbia, IL). Glad to get that first test ride under my belt.
PRO run went great today. The best I have felt on a PRO run since starting with EN in September 2013.
Today I focused on validating my expected pacing for the race.
1st 60 mins: goal was 10:10 - actual 10:11 (race goal for 1st 8 miles: 10:00 - 10:10)
2nd 40 mins: goal was 9:45 - actual 9:46 (race goal for 2nd 8 miles 9:40 - 9:50)
Last 20 mins: goal was under 9:30 - actual 9:20 (race goal for 3rd 8 miles 9:20 - 9:30)
I also tested nutrition plan and it worked well
Sip IM perform every mile (cooler day) - every 1/2 mile (warmer day)
1 gel at 60 minutes (and every 60 minutes going forward)
Suck on cliff block at mile 8 (supplement with salt and additional blocks on warmer days)
This worked well today - felt like I could continue to run for 2 more hours - will continue to validate these pacing ranges
Looking forward to my second century this weekend in Chatooga, GA - anyone else doing this event this Saturday?
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My tri bike was in the shop this week and I had to use my road bike (powerless I might add) for my Wednesday ride. I have to say it felt weird. I felt so upright and having no power was not fun....oh and no Di2 on my road bike either. I think it's time for a new road bike. I am now a Di2 snob.
One thing I haven't commented on is the alcohol/ice cream thing....I live in New Orleans and not drinking/eating good food like ice cream is just not an option. You may as well take away my will to live. Just wanted to put that out there.
Have a good weekend everyone!
Brandon
Yesterdays long run felt just as hard as the last couple weeks, but was a bit slower overall. My late to the party volume pick up is starting to show up.
Love the humor and seriousness of these posts. Choo is going to be fun.
OK. I think I may have an injury but I am in denial. I have put this in my micro thread and am waiting to hear from coach P. Or perhaps it is a cramp that keeps happening?
Keep in mind I am 12 days out from completing IronMan Canada. Did not know what I should be doing (duh - I now realize there is a post IronMan training...)
Anyway - went for my second run after recovering - or so I thought. 60 minutes in and my right calve locked - like the rubber band decided not to stretch. Ouch! I walked, hobbled / ran gingerly and slowly ran home. Rested and iced for 4 days, and then today ran - same thing though I was able to work through it by changing my position. However, - it still hurts. Like a tight knot. Especially when I try to stretch it by lifting my toes. Feels like a plum (knot) is in my lower calve closer to my inner ankle.
Anyone else had this? Ideas? Biking and swimming do not bother it.
Thanks and appreciate the input.
Second, I would recommend finding an ART therapist/sports med trainer to take a look at it and get some stem or possibly dry needling done? It sounds agitated, but luckily not torn or you wouldn't be able to do anything. Full disclosure, I am far from an expert in this minus the issues I've had with my hamstring doing similar things.
My long run on Wednesday went surprisingly well considering the heat and humidity. I've finally found what works for fueling and pacing for now. I'm interested in seeing how much the weather affects my splits. @Doug thanks for sharing that run thread. I focused on HR and keeping the line steady.
Yesterday I swam with a local Masters group just to give myself a bit of change to avoid burnout swimming solo at my pool. Lesson learned. Wear sunscreen on your back when swimming outside. I ve been swimming indoor or with a speed suit this entire summer. I didn't think about it and now my back is tomato red from 2 miles outdoor - ha. Whoops.
Today I nailed the bike. 5 hours, just over 90 miles, didn't lose any weight. 1 bottle of Gatorade an hour, 1/2 BB every 45 min or 2 carb chews. Afterwards, I went and ordered the biggest cheeseburger ever. First cheeseburger I've eaten in almost 3 years. And it was worth every calorie.
@Lauren, I don't have an answer for you regarding your calf. The glutes, hamstring, IT band, knee, calf and plantar fascia are all very tightly connected. If it were me I would really focus on rolling and stretching and self-massaging the heck out of that entire chain of parts.
@Emily, glad you figured out the fueling and the HR strategy worked for you. Way to crush the run and ride! Take care of your back!
This has been a pretty good week for me. I was out of town for a couple days but still managed to get the Wednesday ride/run in and the Thursday long run. I got 1190 feet of elevation in a 16 mile run on Thursday! Most of the time it would take me 2.5 -3 weeks to get that elevation, ha ha. Yesterday I was able to manage another run but due to the accumulating lack of sleep over the past week I did not have enough energy to get to the pool. This AM I knocked out another 5 miler with 1 at TP. After a quick nap i'll be getting on the bike for a ride.
Today's bike was hard. Looked innocent on paper but damn. I went into thinking, I'll be smart and start the intervals targeted at 75% and creep up to 80%. Nope. Legs said, maybe 75, but maybe less. Total ride was 53 mi in 3:38 ride time at .70IF. Another rough ride. Weird cuz Z4 intervals on tues were great even after 100mi ride Sun. With a lighter week, my legs shoulda been ready to go! Hoping for better luck with the long run tomorrow.....
This week was difficult with a ton of travel (all family and vacation related, though). Last Sunday I rode in Ann Arbor, Michigan with EN'er Rich Stanbaugh. Tuesday I ran in Western Maryland. Thursday's long run was my first commute by running shoes from DC to Alexandria, VA. Friday was a short run on the Maryland Eastern Shore, then yesterday was a ride on the Eastern Shore since we are visiting friends here for the weekend. The changes in latitudes help the changes in attitudes, but typically result in too much food/alcohol intake! This weekend has been no exception.
Also, my knee started hurting last Sunday on the ride in Michigan. It got steadily worse over the course of the week until yesterday I couldn't push the pedals down with my right leg without significant pain and had to abandon a beautiful ride at 30 miles. Now it is swollen and very angry at me. I will try to get into the doctor early this week since I am heading to the CHOO camp this week. I'm looking forward to meeting new teammates and re-connecting with ones I've met previously.
Keep up the great work guys, CHOO will be here soon, whether we are ready for it or not.
Well, yesterday's ride sucked to put it bluntly so my expectations for today's run were pretty low but it was perfect! Did 10 miles with my wife on the rail trail. Great weather, pacing, nutrition and hydration. https://connect.garmin.com/activity/860281644
Finished strong!