2016 IMCHOO Training Wk August 8 - August 14
Week 15- MUSH WEEK
I am calling this week mush week because some of you did camp week early and some are in run focus week and some well..... we are just along for the ride. ITS ALL JUST MUSH! But we should all be back on the same schedule soon. If you have specific questions, MACRO AND MICRO it up! Those that went to CHOO this weekend, SHARE WHAT YOU LEARNED!!!
If you did do camp week- you can do it again or talk to the coaches about what else to do in the micro forum. Remember to pay extra attention to the Coach Notes in the plans. They will give IMPORTANT information about this week.
ALSO- Coach P did a great video about how to approach this week of training- check it out!, read more in depth in the forums on Race Rehearsal weekends. I would recommend if you have specific questions for Coach Rich or Patrick, GET THOSE IN THE MICRO/MACRO forums NOW! Don't wait to ask them a questions on Friday night for Saturday morning!
Things to Remember:
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Rest! Cumulative lack of recovery can impact race rehearsal - Can take a break Monday or Thursday if you need (If you're going to camp then this works out great as Thursday is your travel day)
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Workouts that are focused and require the most dedication:
Good interval bike
Good Interval run
Think at the start of this week.
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What do I need this weekend to get ready. Get your equipment dialed in.
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Pacing
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Get out there and JRA - 1 hour 1.5 then to steady pace
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Fueling plan
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Run - first three miles LRP plus 30” per mile. First three miles to settle in - mark the transition and take stock of how you feel
Comments
For those of you who went to camp....thoughts on the run course?? ??
I recommend (if possible) you find a hill that is 1/2 mile long with about 125 feet of gain and incorporate that sucker into your run training so you're ready for the Barton hill.
Thanks for the feedback on the bike and run course. I am going to be biking it when i do the swim on 8/27. This week I am exhausted from last weekend workout. That accumulated fatigue has snuck up on me and I have skipped my tues swim (and Monday I cut it in half). I almost felt better by yesterdays run but not quite. This week is a total challenge just in general. I do not feel like my normal training self. Anyone else having a tough week? I listened to the week 14 podcast and it made me feel like the correct choice was extra needed rest.
I will admit, I suffered at Chattanooga. I think a combination of nerves, bike fit and the weather took me out of my "box" and that is not a good place for one to be. The ride back to Pennsylvania not only provided a great opportunity to stiffen, but also some time to think and really make a plan. Here is my plan.
1. I am creating a rolling workout center so that I have no excuse about getting out. So, my Element now has the seats out and all of the gear arranged so I am ready (trying to have proper preparation and 'fewer moving parts' to deal with. There is also a set of workouts posted on the inside of the tailgate. The only thing needed is water to created Gatorade with...
2. I have shared an overview of the training plan with several other triathletes in the area. The idea is that I am now accountable and able to have someone to discuss things with or workout with.
3. After stopping at the bike shop on the way home from Chattanooga, there are two things we found. Fixed one at the shop (seat height) and the mechanic/fitter wants to wait for a week to see if the cleat position needs changed. He is also concerned about leg length. 1/16 of and inch left shorter?
4. My wife told me this is my full time job until school starts. I am to devote 8+ hours a day to getting it all together (gear/workouts/nutrition/etc...).
5. Last, relearn what I thought I knew. Some of the things I thought I was doing correctly may or may not be accurate. Make the necessary modifications. I am not getting crazy, just refining the skills that I have developed.
Back into my box.... Execute the plan.... See you at the finish line!
He writes a workout that will cover ANY ability level - even his.
So, if you are a 60 minute IM swimmer than yes, that is your workout.
If you are a 90 minute IM swimmer, do as much as you can for the time allotted.
I suggest that when we swim on Friday, let's do a 90 minute swim and the distance is the distance.
@Don Well, that makes me feel better, sort of. I've done the prescribed swim distances this week but it's taken me FOREVER. I'm definitely trained for the time it will take to mosey on down the river but I'm praying the TVA will be good to us cause I'm a pokey Joe. 1.5hr on Friday at MAP is a good plan. I'll be following YOU
it takes me forever too Amy! I took a needed break from Tues swim so I have to get in all of Fridays!
We are on week 14 of the plan, correct??
Just back from a run.... It is a wonderful 78 degrees....but it is 89% humidity!!!!! I am hoping the humidity to break tomorrow. Need to switch Friday and Saturday. My brother asked me to go to West Virginia University to drop off my niece for her freshman year...
How is your weather?
@Mark, you're focused and determine, which will lead to very effective training during our peak race prep phase. Post what you're doing and we'll help keep you accountable.
@Amy, Don made a great point on the swim duration. I typically follow that for the workouts except when the Friday long swims start, which just started. I do the full distance for these Friday workouts. I did the same last year and doing 2.4+ miles in the pool really prepares you mentally and your arms. I even use a pull buoy sometimes.
This has been a recovery week for me so far. My legs were trashed after camp. Monday was a total rest day. Tuesday, a massage and easy 4 mile run. Wednesday was my 25th anniversary and we went to to NYC to see Wicked on Broadway (great show). No workouts. Today we're travelling back to VA and I might do a recovery ride or swim this evening. I'm planning a 5 hr ride Saturday and LR Sunday.
Hey Gang, sounds like everyone has had a good week and ready to end it strong this weekend. My days are flipped around different from you'all, so i did the Tuesday swim today (thursday) and im hitting the pool again tomorrow for the monster swim.lol. Anyone been working on their race plan? I will be starting on mine for next week.
When y'all are out there, remember there are people who are rooting for you and don't be afraid to reach out when you need encouragement, it makes a big difference! And remember, we all have #isuck days/weeks ;-) I'm in mine!
Amy --- you are an inspiration to everyone around you. I'm lucky to consider you a friend and thankful we are on the same team! EN rocks because of people like YOU! It takes a lot to reach out like you did in the middle of your workout, that alone is amazing. Then you got it done. Filled your mental toughness tank and powered through. Can't wait to give you a massive sweaty hug at the CHOO finish line!
@Derrek, I am in NC and had spent all of July in MN so I am getting my body used to the southern heat/humidity. I keep telling myself that hopefully in Sept it will not be this same temps so cross our fingers. Then again, I havent' experiences a Southern IM yet!
@Amy. You totally inspired me. I just went through something similar on Monday and earlier this week. I knew it was that fatigue but so was surprised by it. I am still not all back from it .. even took extra rest but I am going to give it my all.. my slow all, but still my all!
@Mariah, THANK YOU!! listening to your words to Amy was very helpful and thanks for your energy. Damn girl.. i can feel it through the computer
Thanks all you guys that gave feedback from camp. I am doing my 2 hr run in about 30 minutes and am including the hill runs that I usually dont do on the long run but here I go... listening to your feedback and using it.
Gotta get my thorughts together for tomorrows morning swim.
Since I am riding to West Virginia University with my brother on Saturday (big day for him.... his little girl is a freshman and he never asks me to do anything with him like that, so...). I am doing the long ride tomorrow. I packed everything in the car, will get out to my starting area and be riding by 7:30. Should be finished with ride and run by 2..... Gonna be a scorcher again, but I gotta do it. 5:30 AM in the river on Saturday to get the swim in before WVU and Sunday I have company..... 2 people are riding with me, one is doing Timberman 1/2 very soon.
Keep smiling. Sooner or later it will be finished!
@Mark Get ready for some bro's tears. Nothing like leaving your kid at college ... i went through it last year. Still gets me teary eyed! You are a good brother for going with
I did my long run last night and boy oh boy... i ran SO slow. I did a hilly course and it was 95 and humid. I physically felt fine but watching the slow pace (between 40-45 slower than normal) was a bit surprising. Mentally, I struggled as the split runs were so nice! My extra rest helped so I felt fine but I think I am sick or something.. my head feels like it is submerged in water and like it is detached from my body. It has been like that the whole week. I can feel my heartbeat in my ears.. is that normal? i am thinking not.
After a horrible Friday in Chattanooga last week, my goal was to show that I am capable of riding/running better. Ugly temperature and nasty humidity last week. Today was pretty much a mirror image of last Friday in that regard. (Got in just as a severe storm hit the area!)
Increased my overall speed by 2.5 mph. Maintained the Bucket of Chicken pace as per Coach Rich and then went Ninja. Monitored heart rate and watched the incline, some very sneaky sections that I rode before and didn't realize they were a 2%-3% grade for a mile or two, And stayed dead center heart rate for the zone two portion of the ride.
The run was slow, but I did not walk any of it.... NO CRAMPS! Love it!
After last week I was ready to toss in the towel, cut my losses. Today I am energized (and wiped out) after this session. The coolest part of today was the route. Two loops (30 miles combined) are the route of the first sprint tri I ever did. The first time was for me. The second time was to assist the race director in checking her markings and looking for areas to be swept and noted in her meeting. This is the seventh time she has run the event. I have not competed in a few years but always go and check the course. I love to hear the new triathletes chat for the next week or two at the Y. It gives me energy. And on the run course I met a friend who moved to Perth a year ago. We did an olympic a couple years ago. He fell off the wagon and told me I have a project..... Told him I have my own project first!
I will be rooting for you all tomorrow. Stay in your box. Remember why you got into this and why you are doing it. You don't realize how many people you inspire, including me. OK. Headed to weigh myself..... Hope I did the hydration right today.
Ok, my husband talked me into not doing my swim and just accept that I am sick. Uggggh. I am still doing my workout this weekend but i think skipping the long swim today is just gonna be what it is. Man... i feel like i am underwater... and all i can hear is my heartbeat. Ok... I know the answer but just tell me that I am doing the right thing by skipping the swim. Uggghghghgghgh.
@Kim, you are doing the right thing Kim. You need to recover so you are able to get the key workouts in that are coming very shortly. The benefit of this race is it's swim course. It's the one leg you afford to enter on race day not fully trained like you would need to be for say IMFL. You'll see on 8/27. You'll be all like "Hey, I'm already there! I just started!" I promise you. Make sure you stay a few ticks below what you would normally go out and do tomorrow if you are not 100%. I would even consider shortening the bike by an hour if you're not feeling it. Be smart. You'll be back quick if you are!
Ooops, forgot to tell y'all what I did today! I did my first open water swim since IMChoo 2014! I went to Lake Lanier where a lot of local triathletes train at a little park with a buoyed off swim area. It did me a lot of good to get into the open water. It was choppy so that was not fun but good in case it isn't great weather on race day. I swam in my skin suit and I am still not sure whether I will go wet suit or skin suit on race day. I really get a lot of speed benefit from a wet suit but I hate having to wait to go last. At least I know I can handle the open water without the wet suit. My take-away from today's swim is that I have to really concentrate on my form when I'm in the open water. I think I loose focus because I'm having to sight or choke on waves. I tend to not keep my legs up and my pull get's wiggy. So, good stuff to keep practicing. I'll be doing this OWS every Friday until the race. I skipped today's run. My legs still feel heavy from yesterday so I gave them a break.
Plan for tomorrow is to start at the a$$ crack of ridiculous on my trainer for 2.5hrs and then when it get's light out finish the next 2.5 out on the hills around my house. I've never been able to drag my butt out of bed for an early workout so wish me luck!
Everything went well with nutrition/energy.
I weighed myself before and after and the difference was 0.0 - literally not even a tenth of a pound difference.
I guess I got the hydration just right!
@Amy, good plan on splitting the bike...I kinda copied you :-)
@Don, way to nail your long bike and brick run.
So, Friday I did an early morning run and long swim that evening. It was my longest straight swim this year and longest swim (total yards) ever and it wore me out. I was very tired afterwards. Saturday I started with a 40 min run at 5:30 am (still very humid but with a slight breeze). Then I did the bike workout as 3 hrs outside, then a longish break and finished with an hour on the trainer. Total 4 hrs/76 miles. Tomorrow will be my long run.