2016 IMCHOO Training Wk July 4 - July 10
GUESS WHAT CHOO CREW?
You are NOW officially in Ironman Training!
At 12 weeks out from IMChattanooga, Coach Rich and Coach Patrick have now crowned and officiated you into IM world. Most of you are coming off maybe Bike Focus, Run Focus, ect.. some of you tested in the last couple weeks and now it is official. The great thing about Endurance Nation Ironman training is, you don't have to kiss your family friends and coworkers goodbye for the next 12 weeks. With effective training for the "everyday athlete" you should still have time for a life outside of compression socks and power meters!
Make sure to watch the videos, podcasts and blogs that are attached to each week of training on the website. They are located on the right side of the your training page. CHECK THEM OUT! Maybe listen to them as you stretch, roll or recover or as you fuel up for a workout.
Thanks for checking in and introducing yourself!! So now lets hear it, make some noise.... Any questions for the team?
Like my picture reminder says.... MAKE SURE TO REST! As the 5th discipline in IRONMAN training, it often gets overlooked. Remember to rest. Your body (and your family) will thank you!
ADMIN NOTE: If you aren't aware, I'm not only your Race Captain but the Marketing Director for Endurance Nation..... so if you have any questions, bug me, I'm here, it's literally my job. You're starting your training on July 4th Holiday.... EKKKKK how is that going to go over at the cookout? I can just see it now "No, he isn't here, he is out on a bike ride.... but we need to save him 4 hotdogs, 2 hamburgers and 3 beers because he will be hungry when he gets back" haha
Have fun everyone, its going to be an amazing journey!
Don’t forget to post on your workouts and keep us in the loop! If you have a pic or video to post remember to use #EN4Keys! Let’s seem some SWEAT! HERE WE GO!!
#EN4Keys
Comments
Traveling part of this week in Omaha to visit my daughter and the grandkids. No pools open tomorrow on July 4th that I could find so I might substitute a Zwift ride since I brought the bike trainer in the truck. Looking at the week the goal is to get good sessions in for all the scheduled workouts. I'm 3 weeks off the pulmonary edema (lung bleed) and I feel great keeping most of last week to full intensity.
Here we go Choo team!
I am cleared to swim (from my shoulder injury) this Wednesday.
I plan to run and maybe get in my pool and do some light water exercise.
I'm still nervous about getting on the bike outdoors again...
Time to get it rolling! Excited to be in the final 12 weeks. Let's get there!
Woke up late after my first adventure of pulling a 30 foot camper from PA to CHATTANOOGA. Hoping to find a place to swim today. If not, i will run along the river. First time in Chattanooga. Anybody have any suggestions of things to do (other than training) to keep my wife happy on our vacation?
HAPPY 4TH OF JULY!
@Mike great to meet you here. Look forward to meeting you face to face soon.
@Mark, the aquarium is supposed to be very good albeit a little pricy. I hear that you can find discounts on Groupon or the like from time to time. Also, Lookout Mountain is a nice place to visit and have lunch. Bring the camera and be a tourist. Last year we volunteered and stayed at the Choo Choo hotel. Neat old train station around which it is built. There was a bar next door with very good pizza, and I will go back there. You can park and take the local public transport around the downtown area for free.
After yesterday's 'cycling on the river' workout with Chattanooga Cycle Boat (5 miles, really flat, 45 minutes+), today was a serious run and swim day. Ran first luckily. Tried to beat the heat, but beat the rain instead. Ran from Ross Landing transition up to Hunter Art museum and then made the loop across the river. Neat area up on top by the museum. Lots of galleries and at least one cool looking pastry shop. Then I came off the bridge and ran straight out the river walk and it was really nice. Swam for an hour at the Downtown YMCA (306 W. 6th Street). If you are a member at home, they honor your card up to 12 visits in a month! And, 5:30 AM - 8PM, lap pool. I didn't count but I think there were 6 lanes. Temp was nice and cool. Then, Rebecca and I went to Collegedale for an important meeting with Little Debbie at the factory store. I got the greatest t-shirt with Swissy and Oatie embroidered with Little Debbie's name stitched below. Almost picked up a bunch of swiss roll duffle bags (they look just like the chocolate covered treat, except bigger, made of fabric and have handles for carrying!) for all of my EN teammates. But my wife gave me that 'look', s I put them back. Back at the camper and listening to the rain fall. First real rain in weeks for Chattanooga, so I will not complain. If you want me to check anything out while I am here and try to give you a description, let me know. I'm feeling like there is a lot of work to do, but am not nearly as anxious as I have been. Now if I could get the bike replacement finished so I can get re-fitted!
Ha! love the wive's "look"!! Thanks for thinking of us!!
I will be taking it real easy in the pool for a few weeks while my shoulder heals.
Right now, it's feeling really good. I am lucky to have a quick recovery so far.
WHOOO HOOO!
I took it really easy, did 950 yards.
No pain from the shoulder. I could feel some stiffness in the shoulder joint, but I was able to make the full range of motion without pain.
Ran for 60 min after.
@ Mark - sounds like you and your wife are enjoying your Choo vacation and you're getting some good training ... That's awesome! I'm taking you up on your offer to scout things for us :-), my husband and I will be at the EN Choo training camp and have read that there is a local group that swims in the river on Wed. evenings. Could you please see if you can find out more about this? Much appreciate it! Tx Giselle
Guess what Giselle and everybody... If you happen to be in Chattanooga on Wednesday evening around 5:30, there are 2 options for Tennessee River swimming. The Chattanooga Open Water Swimmers leave from Collidge Park. It appears that they swim up river and then return to the launch. From what I could see, They are escorted by paddle boarders. The group that I went with left from Erwin Marina, just south of Ross Landing. We boarded a boat, headed up stream 2.4 and then swam down stream. It was a really group of 19. Escorted by the boat and 2 jet skis. BTW - the "boat" is 38 feet long! Lots of fun. Looking to hook up for a group ride on the route probably Saturday. And, Hunter Art Museum was neat, but Rembrandt's Coffee House in the art district was awesome....
Anyway the swims got missed so far this week as did the 2nd part of the long run. So this morning I thought...I'll run this morning hitting every hill I normally avoid in our neighborhood. Normally a 4 mile loop is around 200 feet of ascent. Today, 4.3 miles run without regard for pace (it is what it is) was over 450 feet of ascent and kicked my butt. Much harder than I thought...I guess I'll have to do that again. Plus at 5am it was 82 degrees and 86% humidity. Drank 32 oz of fluid and still lost 2.4 lbs. By my calculation I would have to ingest about 14 oz every mile to stay even. Not sure if that is anywhere near practical.
Anyway, the rest of the week was pretty good on the workouts, either on the bike trainer or running in weather that was around 70 degrees with lower dew points.
Rehydrating now to prep for our long bike in the morning.
Today I had my second swim post injury. Got in 1400 this time. Still going easy pace. Everything is back on track. My CTL in Training Peaks is now at the highest it's been all year. I managed to keep it level during the first two weeks of the injury by doing trainer rides and walks on the treadmill with big incline in a sling. I am so glad to be out of that dang sling!
I got an email from Coach Rich asking about my camp status - I decided to keep my reservation, suck it up and do the camp. I'm looking forward to meeting you guys there.
Hey everybody going to camp! Check this link out... Exciting info! Taking care of the important things!
http://chattmag.com/restaurant-week/
Hope all is well... Really hot here in Chattanooga today, again - 97.... Riding the course tomorrow with a small group.
Oh and welcome to the south (97 degrees).
Rode one loop with the group this morning. I am excited to get home and plot out a few race specific routes on home turf. It really reminds me of the river valley I ride back in Pennsylvania. Lots of rollers and some flat-ish segments. I did not find anything too scary as far as highly technical or intense long climbs. We left at 6:30 and the thermometer in the truck said 53 degrees. By the time we were finished riding and telling stories in the parking lot, it was up to 76 (around 10).
Respecting the swim - Wednesday was really choppy - roughest some of locals have seen this year. But, it was good.
Respecting the bike - Not as intense of a course as my previous 2 attempts (Louisville and Lake Placid), but it is 116 miles.
Respecting the run - Love the scenery and can lose focus. Must remember this is 26.6 miles.
One more day here before leaving. The folks at the Downtown YMCA and this group of Triathletes have been a blessing!
PS - I got a photo of my new bike texted to me. It is out of the box and in process. The shop brought hired the tech that built my first bike back for the project.