IM MD Week 14 / 20 - 7 to go
Happy Monday all! Just listened to this week's video and panicked... it was about this weekend's Race Rehearsal, only... this week is not a Race Rehearsal! Whew... I'm not sure what this weekend will bring for me, as my daughter is moving back into her college dorm in Dallas. So far, hubby has move in duty (I moved her out last May.) But, my mommy guilt is starting to sprout. 
We'll see... if not, then more hours on the bike - 5 on Sat and only 1.5 on Sun - piece of cake! Hoping my mid week long run is lots better than last week (which was cut short due to dang tummy issues after surprisingly picking up the pace as prescribed for miles 7 - 10.)
Nemo - take care of that knee!!
Sarah - how was the long trainer ride and work weekend?
Jim - nice AG1 and always, lessons learned!
Nate - c'mon... paintball, then long bike ride, you can do it! just kidding... enjoy a non-tri Saturday!
Comments
anyways, this will be something good for me to ponder as I attend my training class tomorrow and listen to the instructor talk about Government Contracts.
are we all getting ready for RR1. Time to start really thinking about what you are going to do for this day in terms of nutrition, bike pacing, and any new gear you are going to race in. Also make sure your big day is on your families calendar so they know you are going to be gone and then pretty much "tired" when you come back.
Seriously though- totally agree with you about starting to think about that RR now even though it's not until next week. Time for us all to really get serious thinking about how we are gonna execute on race day so we can practice it.
Also- FWIW, I realized the "Camp Week" that is scheduled for next week is just one week before Labor Day and thus there might be an opportunity to move it to the following week to take advantage of a "free" day off work (vs using a vacation day for that Friday long ride). When I asked Coach Rich about it a few weeks ago in my Macro thread, here was his response (I'm sharing in case any of you might have similar thoughts/ideas):
- Do the wk15 camp schedule on the weekend of wk16
- However, for ^this^ wk16, I'd probably (1) the long run on Thurs, (2) Fri = RR swim and short run, (3) Sat and Sun are per wk15 Fri and Sat schedule, (4) Monday of wk17 = another long swim and run.
- In other words, while it's valuable to use the holiday weekend, doing the camp week as big stuff on Sat, Sun, Mon (especially long run Monday) starts bleeding ^that^ into the wk17 schedule, creating friction in wk17, etc. So doing the wk16 long run on Thurs vs wk17 Monday allows you to preserve the integrity of wk17
I'm looking forward to the camp weekend - I did decide to head over to Cambridge since i am so close and I think it will be huge confidence boost.
Looking even further ahead, do we really have big Saturdays in back to back weeks on Sept. 12 and 19? I am trying to plan my schedule and want to make sure I am looking at things correctly!
Have a great week everyone!
Assuming you stick with the "Big Camp/RR#1" week as next week. Then I see the following for those weeks (on the INT plan)
9/12: 5hr Bike/40min run
9/13: 3.5hr Bike
9/19: Race Rehearsal #2 (really important!)
9/20: REST DAY!!!!
Instead of a big camp week for me I'm going to stick to trying to just really nail longer rides from RR1 to RR2. and maybe add one mid week long ride of 2-2.5 hours. I'm really just guarding against the burn out. I've always thought it a fun challenge and really great fitness boost doing Thurs long run, Friday Long swim, Sat RR...That's a lot of endurance work in 3 days. and the weekend before RR2 with a 5 hour ride 40 min run is just about equal to a RR.
Sarah, smart by backing off on your run....do whatever it takes to heal that thing up, ice, heat, advil, message. And a trip to the race venue is a great idea. Will help boost confidence and settle race day nerves.
Sooooo- with all of this in mind, like Nate, I've also decided the "Camp Week" is just going to be asking a bit too much of my body right now. I had thought of putting it off one week (as I mentioned earlier to take advantage of labor day)- but that only gives me 2 weeks to the next RR and not a lot of recovery time between. Instead, I'm going to fall back to the "old plan" model (heck, worked great for me 3 times before, right?) and will make the following adjustments to "Camp Week" (per the wiki guidance).
Do the long run, slated for Sunday, on Thursday.
Bump the RR swim from Thursday to Friday.
Do RR #1 (112 ride / 1 hour run) on Saturday.
Sunday OFF to recover.
Monday back at the regular plan.
WOW... I've been wondering what all this "camp week" stuff is... finally looked ahead and now I know! yikes!! I'm with Nemo and Nate; I just don't think I could fit all that in, logistically, physically, and mentally. I also am going to do what Nemo's doing - typical RR week: long run Thu, RR swim Fri, RR#1 Sat, nothing (yippee!) Sun. I should be really rested too, as I did decide to fly to Dallas this weekend to move my daughter in to college, so... not much training for me this weekend; just family stuff!
and only in our little Ironman World would doing the below relative to a "camp" weekend make you feel "lesser"somehow. its still so much work.
Do the long run, slated for Sunday, on Thursday.
Bump the RR swim from Thursday to Friday.
Do RR #1 (112 ride / 1 hour run) on Saturday.
Today's long run I was out the door at 4:30. really humid. I was totally soaked by the end. drank 44oz of sports drink and that was probably not enough. came in aright at 2:07
I even made it to my 8am class on time.
In the meantime, if you haven't been following the "Defining a good run" thread, you should know that the coaches have updated and modified the race execution guidelines as a result of those discussions. The new guidelines can be found in the wiki here, be sure you get your head wrapped around all of this before next week!
http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Defining+A+Good+Ironman+Run+Using+Heart+Rate