IM MD - Week 12 / 20 - 9 to go
Happy Monday IM MD peeps! Ready for a test week?? Woo hoo!!! Last week was a little quiet amongst us... how was everyone's Saturday big day? I had kind of a schizo training week - nada (and I mean nada M-F), then weekend warrior Sat-Sun! Do not follow my example!! 
Getting my daughter off to college (early summer semester) took up all my energy (mental & physical) last week, but now... I will be a Zen race warrior for the next 9 weeks! Sat & Sun were great (altho hot!), cramming in the key long workouts - long ride + hour run Sat, and hour swim + long ride Sun.
Have a great week, all, and let's hear how the testing goes!
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oh, and Happy Birthday Sarah!!
and if you haven't already, be sure to read CoachP's article on running using HR - http://members.endurancenation.us/Forums/tabid/57/aft/19301/Default.aspx
I don't know about you all, but up til now, I've used pace, and have really not had the IM run that I think I'm capable of. I'm fascinated by this new (to me) approach, so plan to get majorly re-acquainted with my run HR and RPE in different situations, so I can find that magic HR range to watch like a hawk on IM day.
Ok, back to work!
X2 what Julie said!!! That thread is critically important for folks to start getting their heads around.
As for me, I totally blew up on the run during my Big Tri Day. Heat index was 91 and I felt every single degree on that run. The swim and bike went well, but oh boy, that run was rough. I was soooooooooo thankful for the following rest day!!!
This week I'll be shuffling things around just a little to get in the testing. There's a TT on Saturday (same monthly one I've done as my FTP test for the past 3 months) and I'll use that for the test again this time. I'll also be moving the 5K run test to next Thursday because there is a local 5k race (and by local, I mean I'll be able to run from my house just 1 mile to the start).
But tonight is massage night! Ahhhhhhh.
Saturday actually went really well for me. I swam and felt like it was pretty easy. I rode my bike on my new trainer mostly because I didn't want to be out in the heat of the day but also so that I would pedal for the full 4 hours - which I did but it was HARD. I can't imagine another 2 or so hours. Happily I felt great on the run off the bike. Switching to infinite for my nutrition was amazing, it was the best I have ever felt so I am definitely sticking with that. I have to work out how to get enough for the first half of the bike into a reasonable number of bottles but I don't think that will be too hard. Overall the weekend was a big confidence boost but also a good reminder not to cut the corners on the long efforts - run or bike. I loved Coach P's video message for the week.
I too am juggling this around a little this week as I have to drive up to NJ for a family event Friday night and Saturday but I think I will be able to get everything in.
I'm one part excited and two parts nervous that we are into single digits in the weeks to go column - this is really happening!
ME TOOOOOO!
Sarah, great job at finding some nutrition that works for you. huge on race day. keep practicing.
Julie, the thought of dropping my 7 year old daughter off at college makes me smile and want to cry all at the same time. I think you're good on skipping a few workouts. Now get back to it.
swam long (um, for me that's 45 minutes in my lake), on Friday and then did 4 hours on the trainer and 55 minute run outside on saturday. I didn't eat enough before the bike and probably had too much coffee (is that even possible) before I got on the bike...overall, i'm pleased with the day.
This week has always been a weird one for me for the schedule. I'm going to be a rebel and NOT test this week...I seem to do better with judging my FTP from the bottom up this time of year i.e. how do I feel after going .68-.72 for 4 hours. I will then have an honest conversation with myself after RR1 on where I think I'm at.
I've also been tweaking each week by doing two bike workout during the week and only doing a long ride once on Saturday. Sunday is a medium distance run. Will eventually switch back to doing longer rides on Sunday but historically do terrible at back to back long rides. so figure, just go run...looking back at my files I've typically only averaged about 90 minutes on the sunday rides...so i've moved this time to during the week to free up Sunday.
Sarah - so awesome to have that confidence building weekend; that is SO SO important to remember on race day when the going gets tough ... just remembering "I CAN DO THIS!!" One thing to consider with Infinit is to carry one concentrated bottle (enough for a 1/2), then whenever you go through an aid station, add water and appropriate amount of concentrate to a between the aero bars bottle. Key is to practice this, as proportions are key!!
Have great weeks all!!
Nate- I want to thank you for posting about your decision NOT to test this week. I think that's a very valid choice if you are someone who is pretty confident their FTP and VDOT are already dialed in and won't change from the last test 4 weeks ago. The only thing the 5K test will do for you now is up your training zones (which is good if you have in fact gotten faster), but it won't impact the race day run guidance or plan since that's based on HR anyway. The FTP is similar- except if you have a power meter, you will be using your most currently FTP to establish racing zones. I view the FTP Test as a "low impact" test- it's really not much more than the speed workout you'd have in the plan otherwise. But 5K all out can be more costly.
Sooooo, with all that in mind, I've decided not to do the 5K race after all. I know my speed hasn't really improved all that much since my last race and with the heat/humidity I'm already struggling to hit the run intervals anyway. So sticking with the VDOT I've got through IMMD is fine by me.
Again- thanks for that food for thought! As Coach P says in the video this week "don't follow the plan into a brick wall".
Also, I noticed that CoachP is doing a coach chat today 12:30-1:15 on racing the IM run w/ HR. I'll probably miss it due to a lunch meeting (dang work!), but wanted to make sure you all caught that. And I think they record those so if you miss it today, you can hopefully listen to it on your next trainer ride. ??
I'm hoping to find company for an OWS to get that swim done tomorrow. The idea of being stuck in that 86 degree indoor pool that long makes my head explode.
did 85 minute long run this morning in place of a 5k time trial...can feel the fatigue building. a good reminder to not over-cook the shorter runs during the week...
Goal for tonight and tomorrow is to get a little more sleep than normal so I can really nail the Saturday ride and run...fingers crossed.
I had a great 1 hour OWS after all this morning. It was a solo swim in my backyard with my hubby paddling along in the kayak for safety. I really appreciated his company- especially to watch for boat traffic.
I tried out my new swimskin/speedsuit thingy today too. It felt very comfy, but the chaffing I suffered at the 2.4 mile OWS a few weeks ago from my swimsuit resurfaced. So I gotta remember to bodyglide that area!
Nemo, are you thinking this might be a non-wetsuit swim?
I think it's a possibility. There isn't a whole lot of history with this race at the October date to go from, but water temps got unusually warm very early around here this year. Hopefully it will cool off just as quickly, but I raced 2 HIM's this year that were wetsuit "optional" and so I figure its probably worth the investment for me now that I live farther south.
No- it's meant to go over your kit just for the swim. You pull it off in T1 just like you would a wetsuit.
hitting the water after work today...Friday is my sleep in day for now.
the longer bike fitness will come around for you sarah. Just keep plugging away.
This week is travel week to Medellin, Colombia. Managed to book a hotel with a pool I can actually train in, can't miss any additional swim sessions.
Hope everyone had a good week. Focus, focus, focus, focus...
Have a good one.
Hemlock??? Huh? What am I missing out on!
Sounds like many of us had to switch the Sat ride to Sun. I attempted to get it done on Saturday but the storms came in and I only got in 3 hours Saturday (last one was very wet!). So I did a 4 hour ride with 40 min run yesterday with a good friend. Meant I wasn't doing the intervals, but instead rode steady IM pace- which was probably OK since Saturday included a 30 min TT! I felt great on the ride and the run, my UCAN routine seems to be working really well, but I do get very gassy later in the day- so I gotta figure that out!
Oh- and I picked up some of that BASE salt that they will have on the course to test out. I can't figure out exactly how they plan on distributing it since its not in pill format. BUT, I LOVE it! Mostly, I love the actual delivery system. It's so much easier than fiddling with a little pill and I really look forward to that salty goodness on my tongue every 30 min.
managed 38 running miles for the week. Hoping to break into 40 mile territory this week.
how did we learn about "base salt"? Last time I checked the IMMD athlete guide was from last year. Do you think its just for the run course.
@Nate. Here is what I found in the IMMD FAQs on nutrition...Looks like Base salt offered only on the run.
http://www.ironman.com/triathlon/events/americas/ironman/maryland/athletes/faqs.aspx#faq29
What nutrition will be available on course?
Bike course aid stations will offer the following:
Gatorade Endurance
Water
Bananas
Clif Bar Minis
GU Original Energy Gels
Roctane Ultra Endurance Gels
GU Chomps
There will be aid stations approximately every mile on the run course offering:
Gatorade Endurance
Water
Bananas
Clif Bar Minis
GU Original Energy Gels
Roctane Ultra Endurance Gels
GU Chomps
Chicken Broth (after dark)
Pretzels
Fruit
Cola
Base Salt (location to be determined)