IM Ville Mojo Thread- Week 12, 10-16 August
We're deep into the fight, working against fatigue, busy schedules outside of triathlon training, other races, plan tweaks, injuries. Whatever you have going on, stay sane and ask for support if you need it. For those sticking on plan, testing week this week. Get yourself in the right head space and drive forward. For those not testing, stay engaged and let us know how it is going.
If you are testing, understand that one test is just that, one test - a single data point in a long series of workouts. If you do awesome and bump some numbers, work the new zones into your subsequent workouts smartly. If you blow up or have a bad day, do not throw away all the good work you've done until this point. One workout 8 weeks out is not going to ruin your race. All these test do is give us a 'good enough' number for training. You / We won't dial in our planned IM pacing / effort numbers until we start doing longer weekend rides and race rehearsals.
Rock on everyone and keep those posts coming!
Comments
On a separate issue, with the exception of Kona if I ever get there, I think Louisville will be my last fall marathon. I struggle more with the heat than I did when I was younger. Scientists used to think that it was associated with getting older, but new studies note that lower VO2 max correlates with lower heat adaptability. But then again, getting older also correlates with lower VO2 max. Either way, IM training in South Florida really bites in August and September.
@Paul that was a heck of a week you logged last week.
I, too, am going to pass on the FTP testing on the bike. I am considering doing something on Sunday that I want to run by you guys. I am thinking of running a 10k race on Sunday morning before doing the ABP ride. It would simply be moving the Saturday run over one day, The only thing I worry about is the intensity and overdoing it. Maybe, I can just do it for fun, and work my 1 mile zone 4 effort into it.
The other thing that is going on is I am gaining weight...at least on the scale. Last week I was around 186, this morning I was at 191. I need to start monitoring my eating. I realize some of may be water retention or something, but I have also been eating like a pig. Yesterday was bad with tons of pizza, popcorn, french fries, donuts, etc...
I've started using fitness pal again to get myself under control. Also drinking more water and peeing all the time.
7 mile run this morning with 2 @ TP. Actually miked up with some music which created a nice little change. Also seemed to startle (wake up) two of the guards manning gates during my adventures this morning. That's always fun.
@JAY way to go man. 10 minute PR, after minimal tapering and zip lining- Geez. Congratulations on an awesome run. Sounds like your work keeping the heart rate down paid off big time.
Taking the day off today for me. Outside grilling some chicken in this nice Wisconsin weather while it lasts.
@ Stephan - Weekend binge is over, back on the straight and narrow. Me too.
Monday - I swam 3500 yards this morning. I slept through my first and second alarms but my wife saved the day and pushed me out. That is why she is a great sherpa! Tonight - 35 mins in the weight room plus 5K jog in stifling heat.
@ Stephen - I like chicken...
3k after work. Today's entertainment was the scuba folks pacing the deck waiting for the swimmers to finish. Sighing and constantly staring at your watch won't make the time go by any faster (or make me swim any less).
After crashing into the bed at 845 last night, I had to force myself to get on the bike this morning. I did some work, but spent most of the ride just chasing random folk around zwift island. Ended up with 0.81 IF with a 1.15 VI for the ride (translation - I was all over the watts map), so I'll take it. Fatigue is creeping in, as it usually does this time of a build.
Sunday evening was a visit to the new Sierra Nevada Brewery in Asheville for some carb loading. Monday was Carowinds to ride Fury. A good day and fun. Swam 4100 yds today and will be only swim this week. Skipping testing and doing what I can. FTP ride today and split long run tomorrow. Keep working!
Lunch - 2000 SCY swim. Only 750 of this was at hard effort. I think I'm finally learning what they mean by hip-driven swimming as opposed to shoulder driven. I'm trying to make that transition.
Tonight - 6.5 mile easy jog in the gag fest we call summer here.
No testing for me today. I will stick with my test results from 4 weeks ago.
Still felt fatigued from last week, but got out with a slow group ride. I left them for 6 miles of hard riding to get in some VO2 work on some hills. Got in about 30 miles altogether. Been riding my road bike on these shorter rides as it seems to work different muscles. I do like riding my TT bike much more.
Very quiet on the testing front... Anyone out there following this week as written? Bueller, Bueller???
Danielle, awesome jump in FTP. Way to go.
Today:
AM - Swim 3700 yards. Struggled between 1 and 2K on the fast sets...heart was racing which means I'm tired. But I made it through.
PM - Felt much better this afternoon. Got on the bike at 8pm for 10 miles Active Recovery (Spinervals #46) followed by a short 2.5 mile run.
Forecast for tomorrow morning is 80 degrees and 100% humidity. Rain is coming too. If I'm lucky it I will get rained on while running.
Split run protocol - I did 8 miles Thursday morning with 8 planned for after work. Turned out to be a long day at work and didn't get home until after 9, I decided to bag the second run. I did hit 6 this morning and hope to get off work today in time to knock out a swim this afternoon. Fun times all around!
Keep on it everyone.
Today: Got up early to run, but the body immediately went on strike sending me "no effing way" signals. So I went back to bed for another 90 mins. I had just enough time left in the morning to hit Snap Fitness for 35 mins weight session.
Tonight: Slogged through a 10 mile run thinking to myself: 'why does anyone want to do Ironman Hawaii?' Really, if it was just another IM on the circuit it would not even be on my short list. I can think of so many other venues that would be so much more fun and exciting to see.
Friday AM = 4300 yards swim + 4 mile brick run. I am done for the day...hurrah!
Tonight I'm driving to South GA to see my grandkids...plus lots of bike riding in the country.
Yesterday, skipped the test run, and did a long run instead. Was going to go 2 hrs, but ended up with a 10 mile run @ 1:31. It was really hot and humid, and I was running late for work. Had all kinds of excuses.
This morning more excuses, slept poorly and didn't feel like going to the YMCA to swim the 4300, so I will hit that after work today. Perhaps, like Paul, i will do a brick run afterwards, but knowing me...maybe not. I'm actually tired from the 10 mile run yesterday.
Tomorrow, my plan is definately to do the 4 1/2 hr ride. It is going to be a hot one here at 95 degrees. I am still thinking about doing the Kornfest 10k run here in my home town at 8am just to challenge me to run a little faster. I won't go all out but will try to have fun and get a good training run in. We shall see how I feel tomorrow morning. The start is close to the house, so I just have to get up and walk over there.
Hurt Locker must be a good movie. Will need to look into that some time. Title is appropriate for us I think.
@Jay and Paul have a great trip!
Friday night Swim complete, 3500 pull, really? I don't think I've ever seen 1 x 3500 pull before. did it, but it took awhile.
Ran a 10k race this morning for fun, it was super hot, but it motivated me to get out there. Temps are @90 with lots of humidity which we are not used to here in wisconsin. I'm tempted to do a trainer ride for my 4 1/2 today and watch the spinnervals louisville video. That doesn't sound fun though. Neither does the heat. First I am going to watch my daughter play in the marching band at our local parade.
Saturday: 2.8 mile run including 1 threshold, then 97.3 mile ride on country roads of South GA. A 100 mile day.