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2016 IM CDA- Week 16- Rest, Run Focus, Swim up a storm!
Week 16 Rest/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.
Mandatory for Camp Week Completers! You must rest to consolidate the work you have done. If you did NOT complete camp week, you may do the workouts listed beginning on MONDAY.
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
** Alternative **
You COULD just do this--- Train like you Race
Keep crushing it CDA Crew!!!!--Let's hear all about your training!
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Camp week in the books. I decided to take Friday off from work since I got caught up by Thursday afternoon.
Friday 106 mile bike, 5.5. mile run (Flatted at mile 90 so I headed home instead of doing the whole 112. The run was better than expected.)
Saturday 101 mile bike and 2.4 mile run (the bike was tough)
Sunday 13.8 mile run and signed up for Alaskaman Extreme Triathlon in 2017 http://www.akxtri.com/ (the run was hard but I was able to get faster as I pushed it at the end)
I'm glad tomorrow is a rest day!!!