2016 IMWI Training July 18 - July 25
I'm going to say very little in the introduction as I believe every person on this team has a great deal of value to add after this past week!!! SOOOO let’s hear it!
I want to hear all about your training weekend and what you learned.
Let me know if you need ANYTHING at all!! Let’s GET IT!!
SIDE NOTE: I'm at IMLP this weekend, send team mojo their way! AND Race Captain side note (kinda tempted to pull the IMTX trigger.... It was announced today... but anyway, back to all things MOO)
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Good luck at IMLP Scott!
Last week had work travel, so focused on run during week. Was able to bike 6 hr Sat and 4 hr Sun. No swims!
Ran and swam last night and got a run in tonight just before the rain came!
53 days to go folks!
Happy Wednesday Peeps!
@Alan - nice work negotiating the work week, getting creative, and finding a way to get work done! Amazing to do this stuff on top of earning a paycheck! That is true IM work IMO!
Ok, Monday was a bit of a swim slog for me as I was clearing out the weekend training fatigue/cobwebs: https://www.strava.com/activities/645340435
Tuesday was a survival day of SBR intensity:
Early morning Z4 intervals in heat: https://www.strava.com/activities/646034100
Lunch swim in 50M pool: https://www.strava.com/activities/646451170
Late afternoon trainer hell (Z4 work): https://www.strava.com/activities/646826373
That sucked due to fatigue. Had to move that up to Tuesday evening given Wed travel/work. Painful to get through given the prior run/swim fatigue from the day and the crazy work stress in between.
I'll be in a hotel rest of week and improvising over the weekend on the workout front.
How is everyone doing mentally? It is about this place in the plan when things can start to become a grind. Anyone not having fun yet?
Important to try and protect that aspect of your arsenal. Don't look to far ahead on the schedule to avoid being overwhelmed. Focus on the day, the workout, the interval at hand. Rest, nap, laugh, smile in between. Keep the head healthy and everything else falls into place. Let that part fall and nothing works right.
Think about that this week. Post your feelings, come here for support, and find your greatest strengths and improvements supporting your team mates along the way.
KMF all!
Thanks for all the great post and tips.
I’m a IM newbie looking for some advice on wheels from the seasoned veterans.
I bought a pair of used Zipp 404 Firecrest tubulars couple years ago before I ever knew there was a difference between tubular or clinchers. I have only used them once last year for my HIM. As I have been learning more about the world of IM, I have gotten conflicting advice about using the tubluars for an IM. I am curious to hear your recommendations.
Since this is my first year of serious biking and using a power meter, my FTP is pretty low, so I am looking for all the technical advantages I can get on race day.
I have my HIM this Sunday and am heading to Madison next weekend for the Brick Adventure hope to meet some of you there.
Jonathan
Jonathan. I have been racing on tubulars my whole life because that is what I have. Although this may seem simple, I would worry more about executing the best race you can. I have made some pretty bone head mistakes in a five minute period that cost me my whole race.
And to those who didn't see my post. I had a great weekend of long rides and and open water swims. 85 miles of hill and nothing but clear smooth 68 degree northern Michigan water. Best part was an overall win in small local sprint tri. It came as a surprise, but everything just felt great. I was at 22.5 MPH for the hilly 20.5 mile course and ran 6:10's until I knew I had the race won and slowed down to enjoy the moment. It was special. Kids and family were there. Even the local paper did a story on the race. Really good mojo that I needed.
Oh And I just finished a 4,000 SCY Swim all at < 1:28 pace. bad news is calfs are starting to get tight. Off to the foam roller and bed
@Alan, nice job keeping the training up despite travel. I was in Chicago all last week for work and got to experience some of this humid running you've all been telling me about. Also didn't get any swimming or biking in
@Shaughn, I had a similar experience with my Monday swim this week. I ended up cutting it short and I felt like I was sinking for a lot of it. I really appreciate your advice on protect the mental game. We're getting into some tough weeks here and it's good to keep that positive perspective.
Jonathan - Good luck at the HIM this weekend!
@Todd, impressive results at the sprint! Sounds like a great ego boost!
As for me, like I said, traveled all last week so I only did running. Was able to get 8 hours in on the bike this last weekend though which felt good. Only one swim in the last two weeks, but it's the thing I'm least concerned about so I'm okay with that.
Sending good vibes to you all for some killer long runs tomorrow!
Morning run was a little rough. 80 degree at the start and I can not guess the humidity. I am not able to do the evening run due to work so I suffered through a modified Long run. 14.2 miles A 7:41 pace. I had to adjust my paces down as I wilt in the heat. I am built for cold weather races. May try to sneak in a little run on the TM if work allows.
I agree with SS - Keeping good mojo is very important at this time of the trainig cycles. Don't forget about the mini victories along the way. I try to find some good in everythin wo I do. And yes, it is harder in some then others.
Been slogging through the work this week. Finally starting to get my swims in... Today will be a challenge. I'm not ready for a 3500 straight swim. My form breaks down in the 4-500 range. I'm going to try to see how many 500's I can do to get the distance in.
Yesterday I got two run sessions in and was pretty happy with the results giving the temps. In the morning I did 10 with a little push toward the end and at night I added 7 more. Started the morning at 4:30 AM and the temp was already in the 80's with a heat index over 90. I ran pretty solid picking up the pace a little in the last two miles. I was drenched when I got home.
https://www.strava.com/activities/648361091/overview
The night session was a little intimidating. When I went to start the temp said 93 but felt like 100 with 16MPH winds! I dragged my feet a bit... then finally psyched myself up enough to get out the door. Once I started I didn't think it was bad... winds were gone and the temp had dropped and there was a lot of shade. I set out slow to keep the HR in check and was surprised how well I felt at just under 9/ pace. Usually the HR will start to rise just after the two mile mark... not yesterday though... tried to speed up the last two...hr went up a bit... but the legs wanted none of it.
https://www.strava.com/activities/648361091/overview
New Ventum should arrive this afternoon. I'll take it to the LBS after I get done with todays WO. They're suppose to build it up and fit me Monday... hopefully the adjustment process is quick. I'd love to ride it for camp week the weekend of 8/4... we'll see how it goes...
@ EE - agree 100% with your swim modification! I don't know how you do it! Amazing Split run day with a WORK day in between! Just incredible! Keeping our IMWI mojo meter high my man!!
I am in NYC working and improvising on the wkos as much as possible. Completed split runs yesterday before and after ALL DAY board meeting...
Run 1: https://www.strava.com/activities/648528798
Run 2: https://www.strava.com/activities/649451723
Friday a.m. EZ run: https://www.strava.com/activities/649451740
Run 1 went well with cooler temps but had to fight people and obstacles on the way out and on the way back in.
Run 2 had temps in the 90s but it went fine considering all things.
Friday EZ run was really not EZ. Legs were hammered basically.
Half a day of meetings here, then bike assembly in Hotel room followed by ride hopefully....
SS
Posted this in June by mistake:
Hi all,
I was supposed to be in Placid this weekend however have been sidelined with perhaps a tear in my sacrum/tailbone area. It was never actually Dx even after seeing 5 Specialists. Anyways, convinced WTC to let me transfer my foundation spot to MOO. I'm not following my intermediate plan exactly because I really want to do at least one race this year. If I push it too much, I'll be out so I am approaching from an execution angle rather than #'s.
In 2014 my watch was torn off in the swim approximately where everyone moo's around the first turn. I didn't know my time until I crossed the finish line in 12:30. I spent about 18 minutes doodling in transitions so even if I dial back my 4:17 marathon I can perhaps
do about the same as 2014. Of course I'd like to do better but this funky injury I heard can take up to a year to get better.
VERY important If Nulo puts a sample of dog food in your swag bag PLEASE don't leave it in your hotel room for house keeping to throw in the trash! I am trying to get Nulo to put drop boxes in IM Village so Dane County Animal Shelter os any animal rescue can use the food! I spoke with Nulo back at IMAZ last year and they still haven't figured out how to execute this idea.
Super excited to meet/see everyone. My workouts are on Strava.
Moo,
Dana
Been a while since I've checked in. Took a week off of running due to my calf. Went to my chiropractor and got a massage on my legs and that did the trick. Despite all my stretching, I still need something extra. Going to start getting leg massages on a regular basis from now until I-Day to keep the calvs in check - a frequent problem for me.
Planned on riding 100 tomorrow, but once again life gets in the way. Wife had to go out of town for a funeral. Even though my kids are getting older 13 and 11, I don't feel comfortable being gone on my bike for 5+ hours while they are at home be themselves. So tomorrow, I think I'm going to hop on my trainer for 2ish hours and then head out for a 6 mile run. Wife comes back tomorrow night, so Sunday I'm hoping for a nice long ride.
Have a great weekend and be safe out there!
Chris
Was surprised to have a pretty easy run...even able to pick up the pace for the last two miles...
https://www.strava.com/activities/649645874
Bike was OK... a pretty consistent effort across the two hours... Winds had picked up in the afternoon... and did I mention the heat? Made me think KMF had flown back to TX with a stop over in KC!
https://www.strava.com/activities/649849633
But what I was most happy with was the swim. Rested a bit after the other two WO's and then headed to the pool after dinner. Like I said in my post yesterday... I'm nowhere near able to handle 3500 straight without a big drop in the form... so I opted for 500's. Was able to nail 7 of them with :45 rest between. I was able to stay in the 1:40's like that (which is my goal each time in the pool this year). Every other year I've started at about 1:50's and see my paces slow as I add yardage. This year I focused on swimming better... dropped my average paces into the mid/low 1:40's. This year I won't add yardage until I can hold the pace. Has me a bit scared of what the results will be... and if I'll be ready... but I'm committed to it...
https://www.strava.com/activities/650097346
Happy Sunday afternoon IMWI peeps!
Tough week for all of us I believe. Just keeping up with Ed E. alone is almost more than any IM in training can handle....
Trying to implement a Big Bike Week while traveling and working can be the straw that breaks the camel's back.
Got all the work stuff out of the way by Friday 2:00 pm and went to my hotel room here in NYC, assembled the bike, then went out for a Friday 2 hour Recon ride.....crazy to bike in Manhattan on a Friday afternoon to say the least
....but those were the cards I had to play with.
Saturday ride was LONG: https://www.strava.com/activities/651034905 more elevation than I am used too and again tough to get out of the city but it got done.
Today was a last shot of fighting NYC traffic, dead legs and getting it done early enough to have sufficient time to pack bike and make it to the airport
Sun Part 1: https://www.strava.com/activities/651963725 accidentally in Trainer mode for 1 hour.
Sun Part II:https://www.strava.com/activities/651964021 3 hours with GPS
Bike PT pedals not working, even with new batteries, so, no power stats
No running this weekend given my logistical restraints....first priority was to get the Big Bike Week done while traveling, nevertheless, got in ~30 miles Monday - Friday.
Looks like next week is a Run Focus Week - I think I just threw up in my mouth.............
Had one of my best weeks of training this past week. Finished the week north of 20 hours (a first for me).I hope to keep it going through this run focused week.
Saturday... 90 miles
https://www.strava.com/activities/650991151
https://www.strava.com/activities/652072265
Fatigue is starting to rise...but fitness is getting up there. Looking back... I'm about 10 days ahead of where I was in my IMTX build last year. My CTL topped out at 147 before that race...We'll see if I can push that up a bit here over the next few weeks!
) , Wednesday went great as scheduled on the trainer, Thursday's run was good (I am running 3 times a week same time per Coach P vs. reg. schedule) a little off tummy wise post dinner, then bad day Friday. Got the 4300y done early in my lake, a little sick again, then between the heat and my gut, rode only 67 miles in 3:50 (slow!) until my fluid ran out. I had planned for 5 hours, but nope. Scrapped the short brick. Got really nauseous post ride, drank my baby coke and napped immediately post shower. Which is not the norm at all for me. Luckily, even though very hot again, I had a good day Saturday. 91 miles with 4200ft of elevation, but again it was so stupid hot, I scrapped the short brick. Did a very ez spin for and hour then hopped on the TM (raining!) for my last run of the week yesterday (all 8 miles this week) and surprised at how ok the legs felt. I'm sure I will start feeling it as I actually you know, do the work.
We hosted another party last night and the rest of my Sunday was in party prep mode. Snuck updates on our teammates racing in LP and CA when ever I could. Amazed as always as the badassery accomplished!
I've been terrible about posting the past 2 weeks, but that's mainly since I've been trying to fit in the workouts around a busy work schedule. This week likely will be even worse (on call for inpatient service; not sure how to fit the weekend rides around that yet...).
). I think this is the most I've ever put in within one 7 day period. For the weekend rides, I got in 5 hours/83 miles on Saturday (https://www.strava.com/activities/650861371) in pretty miserable conditions, and backed it up with 2 hours/37 miles Sunday (https://www.strava.com/activities/651870866). Not quite keeping up with some of you, but I'm fairly happy (although my A$$ isn't...).
Workouts are all on Strava (https://www.strava.com/athletes/6262511), but a total of 18:33 of workout time last week (per TP; Strava calls it 19:04
Like Ed, TP and I agree that my fatigue is rising, but that my fitness is better than it has previously been.
Current predicted CTL peak is 164.8, which is 50 points higher than I've ever seen. My body isn't quite sure about these negative TSBs, but I keep moving it forward, thanks to support from you folks.
Keep up the great work, all!
Busy week last week with travel, was down in Dallas for work - did not get a run in, but did manage some bike sessions in the hotel 'gym'. Had major flight problems due to Southwest and ended up spending Thursday night on a cot at DFW. When I finally got home on Friday I felt hung-over despite having drank only water. The 'travel hang-over' persisted through Sunday morning. I did get a run and bike trainer session in on Saturday and a 70ish mile bike in on Sunday.
Thinking about 'Camp Week' and deciding whether to stay local or hoof it up to Madsion and hang out with all the cool kids...
Now this is the type of postings/work we need! Incredible efforts this week. I am just extremely impressed and somewhat humbled by the way you guys get this stuff done while holding down a job and staying married!! This is not easy stuff!
Very important to go easy today, Monday, after that explosion of work last week so that you can get back to it downstream. I will most likely check off the swim today only. For this run focus week, read the details the coaches have posted. Very important: you want to add 7 - 10 miles more than your normal run week to date ONLY......more than that and you could set yourself back via an injury or illness which is obviously not the ideal thing to do at this point in the game. In other words, you just came off a big work week, be smart about going into this week with a Run Focus build. Stretch yourself BUT don't doing anything stoopid that will set you back for the following week's CAMP. We are in tricky business territory here beginning to walk that thin line of driving fitness while balancing it with too much.
Looking below, PMC charts are showing some BIG work and controlled stress. Looks like you guys are right were you need to be at this point from my view. Posting mine below as well.
Week 13 was Epic!
Time to start again!
Agreed about this weekend - this group has a lot to do to keep up with the IMC and IMLP ENers, but we have some great people with which to do it!
For me, I'm starting to feel the benefits of some hard work over the past 6 weeks. My running is finally starting to come around after time off following St. George 70.3 due to injury. As the great band Chicago sings, "I'm feeling stronger everyday!"
I've been focusing on the nutritional element on the bike the past couple weeks and this is really paying off from a performance standpoint. The weather is hot 24/7 now so it's been an absolute killer to hold decent power for a 4+ hour ride. I feel like i'm finally locked in for the long hauls and have a good plan for race day.
Swimming is getting better now that I've made a few friends at the pool who are training for various events. One of which was a sprinter in college who absolutely hauls ass. It's fun to watch him go and try to keep up for 25m stretches, haha.
All in all, my body is feeling good but the heat certainly takes its toll this time of year in AZ. I feel like I spend a big portion of the day endlessly drinking to rehydrate. Any of you folks in hot climates got any tips. Seems like a never ending task. I'm sweating right at 5 lbs. per hour while running and not too far off that on the bike in these temps well into the 90's/100's.
Keep up the awesome work everybody!!
Swim and bike are progressing just fine. Run, as always, is my weak link. Only ran 11 miles last week trying to nurse my calf back to health. Hoping to get to 20 this week....
Life got in the way this weekend, so I did my long ride Sunday going 75 miles. Half the ride was done at Ironman pace while the other half I was pushing the whole time. I really like that approach as I think it simulates the pain on the back half of the ironman bike. I've done this on a few rides this year and think I will stick to it. On Saturday, I rode 2 hrs on my trainer with 1.5hrs (3x 30 min) of it at 85% of FTP, then followed up with a 5 mile run. Wanted to run 6 miles, but it was so hot and humid, that I physically started feeling like crap. Thinking I might change the Sunday outdoor ride to this type of WO going forward - indoor trainer 2hr ride at 85% FTP followed up by a 6 mile run.
@chris... Good job working around the friction. Hitting the long ride after a beast of a trainer session on sat!!???!!! You make me feel like a wimp... I haven't seen 85% forever...good work
You all are amazing. Challenging yourselves, pushing the limits, cutting yourselves some slack, getting massage. So much good stuff happening.
I had a good week overall. Had to change some things up with the weather being weird here over the weekend. I ended up on the trainer for two days which lowered my total time on the bike. I can only take that for so long. My stages power meter has been acting up and all of my tri shorts are getting holes in them. I can't figure out if it is my saddle, or body posture changing. Anyway, gonna get a new power meter tonight and talk to my bike guy about my saddle position.
Swimming is where I have been skimping the most. I have not felt like getting up early to swim. I do have a sore rotator cuff and I am getting through the summer with just doing one long swim each week. I feel confident in being able to finish the swim in 1:15 but I am worried that it may wear me out more than normal since I haven't been swimming 2x 3x a week.
Run volume is up for me, but my intensity is down. I struggle with the z2-5 stuff these days.
Keep sending out the positive vibes.