2016 IMLP Training WK June 21 - June 28
Week 16 Run Focus/ Swim up a storm!
Hey ya’ll!! How did the weekend go? I loved reading about your plans and seeing some more posts in the forum!! KEEP IT UP!!!So this week has a few pretty important notes.
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It also is a Run Focus Week! If possible, aim for 6 to 10 miles more than your "typical" week by either inserting another run day or adding a small amount to every run you do. BUT this is entirely optional, it simply plays into the coaches separate build / taper approach for managing fitness by discipline across your Race Prep phase.
This week you will also have another 4200 yard swim (which will be seen in the following weeks as well). These can be used as Swim Race Rehearsals. Here are a few notes about that…..
Anything that takes your mind off of your form is counter productive
Your primary pacing tool is counting your strokes allows you to focus on technique and you will be in a pace where you can maintain
Set yourself up for the artificiality of the chaos the swim start will have on race day — rather than warm up (since you most likely won’t have that on race day) dive in and swim faster to replicate how it will be on race day then drop into your race pace- however pay attention that you aren’t dropping into a pace that is slower than your goal race pace
You will never be able to fully replicate the “washing machine affect” like race day but work on your mental focus for that affect. Focus on your legs and try not to kick too much.
Only swim as fast as your ability to maintain form.
Practice siting : 50 meter pool site 2x per 50
25 meter pool site 1x per 25
OWS use judgement
Only site with your eyes so you don’t drop no chin out of the water
Have you read Mike Roberts swim forum post yet? I would encourage you to dive into that... its HERE in regards to your swim
Comments
Working on executing high quality workouts, getting sleep & staying focused on the task at hand in less than 5 weeks. Have a strong weekend planned this coming weekend with an adventure Tri on Saturday (includes a 95 mile bike & solid OWS with a trail run to be detailed in my RR. Planning a big training weekend for July 4 and getting the final pull on this prep done right.
2 swims in the last 2 days of 4000 & 4500 yards... coming into form..
Doing all that was a great confidence builder and i go into the last few week push with a lot of confidence built up that i can actually do this thing--already did the full swim, full bike, and about a 1/4 of the run in one day after all.
@scott--glad you're healing back up. I did a double take at your post last week talking about your injury. Hope nothing else happens on that front but great work nailing everything else. And 5th is nothing to sneeze at!!
how were the road conditions? Had a friend up there who reported they were best they've ever seen, can you concur?
As for my other issue, I anticipate no problems. Kids all leaving for 4-7 weeks, so I will have no interaction, plus i got me a restraining order against the dude... shouldn't be any issues going forward (I'd hope)
Looking forward to more mojo here in the forums & sharing the high quality training we're all doing!
Took off Monday to recover. Yesterday, I jumped back into the plan full speed ahead with a 45' run and 4000+m swim. Bike is set on the trainer for some FTP work today and I think I'm going to pass on the run so that I set myself up for a solid 2hr run tomorrow morning.
Keep up the hard work everyone!
@Scott -- great idea to set up the Strava/EN/IMLP group. will be motivating to see how my training is stacking up against others.
@Danielle -- congrats on the podium! I raced Syracuse last year and agree the run is a tough slog. Looking forward to the RR
@Carole -- awesome that you were able to get up to LP for the camp and some experience on the course. Better idea than last year where the first time I did the Keene descent was on race morning!
The previous two weeks were full of work travel. The first week, I managed to stay on plan and got a good long run done in Houston's heat & humidity. Last week was a bit of a bust training wise, but a cool work trip to Argentina, so that was fun and probably gave me a bit of needed recovery.
This week is off to a good start with 6 wko's so far (2x per day) and back to back 4,000 yard days in the pool, which is likely a first for me. I won't be able to get away for any camps, but I'm targeting a couple long rides for the 4th of July weekend.
Happy Training All!
it is a closed group, I think you can request membership & i can approve you. If you follow me on strava, I can follow you back & then invite you to the group.
@ mike - been following you on Strava - solid WKOs showing up there!
Solid training and a couple of fun races in Ixtapa, Mexico (on the beach, Olympic race) and a Giro dItalia stage that they did in Mexico that was awesome. Trying to add bike miles every weekend to solidify the distance and not too run too much (always afraid of getting an injury as I get close to race day). Also building the swim yardage. Promise to be more active here !
Completed my “mini” camp last weekend with a sold RR ride on the IM Wisconsin bike course on Friday followed by a nice hilly 90+ miles on Saturday & run on Sunday. Very hot here last weekend & when it’s hot my running suffers so I took it easy with the running.
So far this week has been about recovery. I did manage a good run this morning & will get on the bike this afternoon.
@Danielle – Looks like you had a great race last weekend – Congrats. What is this trainer you speak of? It’s summer---get outside :-)?
Three more big weekends left until its taper time. As Al Truscott says “this is where the training happens”
the where, is simply at TTC in Snowmass!
Felt good in mile one (felt like shizz in mile 16) but got er done.. Feeling confident about my intended race day pacing... Two more Long runs left before the taper... now to address that bike!
16.8 miles - https://www.strava.com/activities/618224569
TRP run tomorrow and two brick runs this weekend will hopefully get me over 50 miles of running this week. Staying healthy is the number one priority though.
@Mark, kids are home full time these days so M-F I'm stuck inside for my bike wkos. Luckily I have the weekends to get outside
@Mike, I think we may have met last year in Syracuse? Tough run for sure!
Will need to hack my plan for the rest of the week due to a kids swim meet I need to work on Saturday morning. Plan to do the big day on Sunday instead. Need to figure out what Friday and Sat will look like.
dats scary!
Looks like many/most of us will be racked together in the 700's
Is that new for Ironman?
I think we have our own section because of the EN Club win... not sure if we are by number, or we go to a special area...
@Mariah should have details for us???
@Danielle - be careful what you wish for, fabio is a coming!
Competed in the Sea2Summit Triathlon in New Hampshire. Swim 1.5 miles in a Tidal Inlet of the Atlantic at 5am, Bike 95 miles with 5000+'climbing and a net gain of over 2k'. "run" up to the top of Mt Washington (Tallest in the Northeast) My run pace averaged 28 min/ a mile. This was on the heels of a 17 mile run on Thursday...
Swim: 4.5 hrs
Bike: 9+ hrs
Run: 5+ hrs
Just a couple more weeks to go until taper!
Still somewhat fatigued from last Sunday I was sure how today was going to go. Got up early and was in the pool just before 6am. Beautiful day in VA and there is nothing like swimming in a heated pool outside as the sun is rising-gorgeous! Swam 4000 straight and felt pretty good. Hopped on my bike and took off for an out and back. Best part was the turn around was on a mountain....climb climb climb. Although it was a decent ride, I was discouraged that I didn't hit my targeted numbers. Just couldn't get the legs to do what my brain was telling them to do, which is "go faster!" 5hrs, 85 miles later I hopped off the bike and ran for 40'. It was high noon so the sun was nice an hot. Run was faster than I wanted it to be (even with a quick walking break every mile to drop the HR). Will need to dial it back a few notches in placid for sure.
Great job this week everyone! Let's keep up the momentum...we are almost there!
my totals for the week are
Swim-13,533 yards
Bike -138 miles
Run- 30 miles
TSS - 1279
total bike & run climbing - 11,493'
I missed camp week for a OLY and will be doing a hacked camp week this week as well..
YOU GUYS ARE KILLING IT!!! SO inspiring! I absolutely LOVE to read these posts. I can't wait to see everyone up in LP! Congrats to all who raced and had some epic training weekends!!
This weekend really did not go as planned.....at all. Had some stuff come up on Saturday that forced me to switch Sat and Sun workouts.
So I switched and did my 3 hour ride on Saturday- done and done. Planned to do my BIG day today. Got up and off I went on a long route (new route which I will never do again because I kept getting lost---stupid stupid). 50 miles in I was up in Southwick, Mass and got a flat. Changed it (but took a longggg time...damn back tire) and went to put in the CO2 but instead of going INTO the tire it came out the sides!!! UGH! And shame on me--- I had not replaced my other CO2s that I lent up in LP. SO I was stranded. Big time. No cyclists passing and not close to anything. So called hubby who had to drive 45 minutes to come get me-----then it was 45 minutes to drive home---- Then when I went to put the newly inflated tire on my bike somehow my powertap hub came apart! (this was the back tire by the way). My husband figured out how to get it "clicked" back in..... Finally bike is ready....but I was not---- hungry, hot, and pissed off. So I tried my very best to rally to get back on that bike (now going on 3 hours since my flat). Sucked it up and started out trying to ride again- but had NOTHING. Back was tight- it just seemed useless. I also didn't want to ride when I wasn't fully "with it". Not worth the risk (just had a cyclist killed yesterday in our area- hit by a car). So I pulled the plug. Which off course sent me in a tailwind and complete freak out. I went and did a 50 minute swim and had to get to send my father off back to Georgia. I am freaked about missing bike time (and workout time) Thinking of maybe biking tomorrow??
Trying to get my mind back into a positive place---seeing your awesome posts helps
Thanks for listening to my vent team!!!
Keep pushing!
Last two weeks of focus. I can't help but look ahead and see the final RR weekend of 2 in a row 112 bike days plus a third 56 mile ride on sunday. That schedule is new for this year, right? Is anyone else a little unnerved by that??
@Scott-- you are a beast. congrats on a serious race. And answering an old question that I had missed-- the pavement on the Keene descent is pretty good. The second steep part near the end but before the one lane road/traffic light situation is a little bit chewed up, but there are no major potholes.
@Laura-- everyone has off days, one missed bike--yes, even at this point in the plan-- will not derail you. You're in good shape!!
@Everyone-- Serious workout weeks you all had this past week!! Inspiring. My numbers aren't quite up there, but I'm putting in the most that I think I can absorb, and while I'm in no danger of winning I'm feeling confident I can finish with time to spare. For a first-timer, that'll be enough for me!