Got in 80 miles and run off the bike yesterday. As expected, my aspirations of getting up super early fell victim to the comfort of my bed and didn't get up until 7am. Decided to do the entire ride on the trainer. Got in a quality ride but am feeling anxious about getting out on the hills. It's go time. I can't wait any longer. I did my run through my neighborhood which is crazy hilly, we are talking two long 7% grade hills over a half mile and then a half mile flat to the front of the hood so I got some good hill running in the heat. Legs felt good the whole day.
I am pushing today's training to tomorrow and dropping tomorrow's swim. I have a work deadline that has to be met and lot's of chores at home to be done. I will hit the hills tomorrow with the bike and run. Hope everyone is having a great weekend!
@All, so good to hear of your week! (I'm not ignoring you...just been busy) @Derrek, @Don and @Mark, y'all are making me look like a slacker after Choo last week! @Mark, glad to hear you are back in a good place. @Kim get well!
I took Rich's advice to heart after last weekend. Stayed in Franklin, TN at my son's after the camp to visit with his family and pick up my wife. Monday was a travel day back (I worked in the passenger seat of the truck as Virginia drove). Took Tuesday off as well. Legs were heavy Wednesday but got in a good bike 2 x 15' @ z4. I took Rich's advice to shift the long run (more on that in a bit), so Thursday I set up Zwift and did a 60' Z2/Z3 ride. Friday was a 3,800 yard swim (all the time I had before work), and that was the first swim in over a week.
Saturday and Sunday here in Arkansas have been very atypical. Instead of being 95 to 105 as it usually is in August, it has rained ALL weekend. Saturday I got out for 55 mile bike ride in the rain in the hills. That was good in that it gave me confidence in my current bike status to know that if it rains at Chattanooga, I can do this, and how to adjust.
Sunday (Today) was that long run I deferred. I took the 2 hours on the schedule for Thursday, looked up my marathon partner, Alison, and mapped out a Chattanooga run ascent simulation course. One of my friends locally who did Chattanooga in 2015 said she wished she had run hills and named a local hill (Overlook) as one that she would run. So the course was pretty flat over the Big Dam Bridge along the Arkansas River for 7 miles and back over the BDB (as we call it). So 7.5 miles in then came Overlook. The run in Chattanooga was 698 feet of ascent in 13.1 miles, and the run from today was 916 feet in 11.6 miles. A little more aggressive on the Overlook ascent, but I'm pretty pleased. Plus Alison finished a 35 mile week with this one. She trains on the hills up Overlook. She was in full on BEAST mode, pacing me the whole way. What a friend!
Sorry for the delayed response gang. REALLY appreciate the run and bike recon and hill repeat suggestions! This week was all about week 2 post race recovery but transitioning into CHOO plan. It was a busy week but I hit my target workouts. Yay! 35 mile run week. I'm on the minimalist plan due to my yearly race schedule and life schedule but for the first week in a loooooong time felt like I had more to give so I put it in hill repeats. Had to drop 1 hour of Saturday's 5 hour bike due to work (taught two fitness classes:Bodypump & BodyAttack) but got 4 quality hours in. I'm trying to work out my schedule where I can get up to Chattanooga the last weekend of August but just don't know if that's gonna happen. I hope so!! Everyone keep up the great work!! Mariah...thank you for your consistent, constant encouragement!! Have a great new week crew!!
So with taking my Friday swim off, i felt pretty good and the head cold was way better starting out for my Saturday 5 hour bike (I did not do the 30 min run before). I went with a group and we did 49 and I decided i would double the loop plus and make it a good 100 miler. However I got lost somewhere around the 80 mile mark and after not getting any cell reception and the several gas stations I stopped at where NO ONE could help me nor had a map (WTF!) and no education beyond the first grade, I finally found a little gas station where 2 people gave me directions. So I ended up going about 105-110 (I turned the garmin off at one point and forgot to turn it on) and added an additional 2 hrs of stopping and asking and repeat some same roads as I tried to back track (I am directionally challenged!). So at almost 100 degrees and an incredible amount of time with no shade I learned two things. One, I was super happy with my bike ride despite getting lost. and two, I was very well hydrated with my gatorade endurance that I have sworn works so well in the heat. One gas station, I got a cup of ice and filled my sports bra with the ice cubes (I do this at all the races and it keeps my body core down). So that was my very long saturday adventure. That was the longest i have even been outside in that kind of heat (again, new to the south!). Oh, and I learned that I am meant for more developed parts of NC... seriously, i could of died out there and no one would of found me. But my face was very sunburned.
And i have my head hung low but I took today's workouts off which has given me the lowest run milage of all time. I spent the day being a non-ironman with my husband. Not great for the training but mentally i don't regret it. A bit afraid of what it did to my run. I felt really good up to week 13 with my running but now concerned that i had such a light week of swim and runs. Ekks, 6 weeks to go!
Kim.....what a CRAZY Saturday ride! My sympathies for getting lost. Sounds like you made the best of it though. If you can ride all day in the NC heat and humidity you should feel good about your bike. But it also sounds like mentally you did the right thing by taking a day to just relax. You can pick up running mileage this week. Hope you feel good today!!
Not sure which is tougher, 5 hours on bike with a run or an 8 hour ride including an unpack at West Virginia University.... Survived both and the ride/run yesterday with the young lady doing TImberman this Sunday. Today I am really tired. So, I am starting out with lots of prepping for the week. I am helping organize a 12 hour benefit walk for a fellow 40 year old teacher diagnosed in February with ALS on Fri-Sun between set up and event. So, planning is key for the week.
I am really trying to take to heart all of the knowledge and wisdom I am hearing/seeing/reading. In the past I tried to do things my way (because I know better). Where did that get me? Working to the minute, working at the intensity, acquiring the equipment needed and, using what will be available on the course rather than my own special brew are all parts of this plan. Spent some time trying to find GE at all of the local shops to no avail. Amazon will have it here on Wednesday, in time for Friday. Also got the Clif Blocks and bars coming. Trying to make it/keep it real.
Just can't forget that it is my year to schedule out anniversary dinner. That should be fine since Sunday is a short day!!!!! Keep Smiling. Just wish I could wake up today!
@Mark, yes i have to buy my Endurance Gatorade online through Amazon but it arrives quickly. I try to be simple with the nutrition and just use what is on the course. But i do carry a bottle of 100 cals/hr of Carbo Pro for easy additional calories that is pure liquid. I think I work best of more than less calories and I can't quite control my Endurance Gatorade intake. I feel like I am drinking ALL the time since i have a front loading bottle with the straw on my front so i just sip as much as i can but i still feel like i can't really get a bottle/hr.
Comments
I am pushing today's training to tomorrow and dropping tomorrow's swim. I have a work deadline that has to be met and lot's of chores at home to be done. I will hit the hills tomorrow with the bike and run. Hope everyone is having a great weekend!
@All, so good to hear of your week! (I'm not ignoring you...just been busy) @Derrek, @Don and @Mark, y'all are making me look like a slacker after Choo last week! @Mark, glad to hear you are back in a good place. @Kim get well!
I took Rich's advice to heart after last weekend. Stayed in Franklin, TN at my son's after the camp to visit with his family and pick up my wife. Monday was a travel day back (I worked in the passenger seat of the truck as Virginia drove). Took Tuesday off as well. Legs were heavy Wednesday but got in a good bike 2 x 15' @ z4. I took Rich's advice to shift the long run (more on that in a bit), so Thursday I set up Zwift and did a 60' Z2/Z3 ride. Friday was a 3,800 yard swim (all the time I had before work), and that was the first swim in over a week.
Saturday and Sunday here in Arkansas have been very atypical. Instead of being 95 to 105 as it usually is in August, it has rained ALL weekend. Saturday I got out for 55 mile bike ride in the rain in the hills. That was good in that it gave me confidence in my current bike status to know that if it rains at Chattanooga, I can do this, and how to adjust.
Sunday (Today) was that long run I deferred. I took the 2 hours on the schedule for Thursday, looked up my marathon partner, Alison, and mapped out a Chattanooga run ascent simulation course. One of my friends locally who did Chattanooga in 2015 said she wished she had run hills and named a local hill (Overlook) as one that she would run. So the course was pretty flat over the Big Dam Bridge along the Arkansas River for 7 miles and back over the BDB (as we call it). So 7.5 miles in then came Overlook. The run in Chattanooga was 698 feet of ascent in 13.1 miles, and the run from today was 916 feet in 11.6 miles. A little more aggressive on the Overlook ascent, but I'm pretty pleased. Plus Alison finished a 35 mile week with this one. She trains on the hills up Overlook. She was in full on BEAST mode, pacing me the whole way. What a friend!
35 mile run week. I'm on the minimalist plan due to my yearly race schedule and life schedule but for the first week in a loooooong time felt like I had more to give so I put it in hill repeats. Had to drop 1 hour of Saturday's 5 hour bike due to work (taught two fitness classes:Bodypump & BodyAttack) but got 4 quality hours in. I'm trying to work out my schedule where I can get up to Chattanooga the last weekend of August but just don't know if that's gonna happen. I hope so!! Everyone keep up the great work!! Mariah...thank you for your consistent, constant encouragement!! Have a great new week crew!!
So with taking my Friday swim off, i felt pretty good and the head cold was way better starting out for my Saturday 5 hour bike (I did not do the 30 min run before). I went with a group and we did 49 and I decided i would double the loop plus and make it a good 100 miler. However I got lost somewhere around the 80 mile mark and after not getting any cell reception and the several gas stations I stopped at where NO ONE could help me nor had a map (WTF!) and no education beyond the first grade, I finally found a little gas station where 2 people gave me directions. So I ended up going about 105-110 (I turned the garmin off at one point and forgot to turn it on) and added an additional 2 hrs of stopping and asking and repeat some same roads as I tried to back track (I am directionally challenged!). So at almost 100 degrees and an incredible amount of time with no shade I learned two things. One, I was super happy with my bike ride despite getting lost. and two, I was very well hydrated with my gatorade endurance that I have sworn works so well in the heat. One gas station, I got a cup of ice and filled my sports bra with the ice cubes (I do this at all the races and it keeps my body core down). So that was my very long saturday adventure. That was the longest i have even been outside in that kind of heat (again, new to the south!). Oh, and I learned that I am meant for more developed parts of NC... seriously, i could of died out there and no one would of found me. But my face was very sunburned.
And i have my head hung low but I took today's workouts off which has given me the lowest run milage of all time. I spent the day being a non-ironman with my husband. Not great for the training but mentally i don't regret it. A bit afraid of what it did to my run. I felt really good up to week 13 with my running but now concerned that i had such a light week of swim and runs. Ekks, 6 weeks to go!
Not sure which is tougher, 5 hours on bike with a run or an 8 hour ride including an unpack at West Virginia University.... Survived both and the ride/run yesterday with the young lady doing TImberman this Sunday. Today I am really tired. So, I am starting out with lots of prepping for the week. I am helping organize a 12 hour benefit walk for a fellow 40 year old teacher diagnosed in February with ALS on Fri-Sun between set up and event. So, planning is key for the week.
I am really trying to take to heart all of the knowledge and wisdom I am hearing/seeing/reading. In the past I tried to do things my way (because I know better). Where did that get me? Working to the minute, working at the intensity, acquiring the equipment needed and, using what will be available on the course rather than my own special brew are all parts of this plan. Spent some time trying to find GE at all of the local shops to no avail. Amazon will have it here on Wednesday, in time for Friday. Also got the Clif Blocks and bars coming. Trying to make it/keep it real.
Just can't forget that it is my year to schedule out anniversary dinner. That should be fine since Sunday is a short day!!!!! Keep Smiling. Just wish I could wake up today!
Thanks @Stephanie..
@Mark, yes i have to buy my Endurance Gatorade online through Amazon but it arrives quickly. I try to be simple with the nutrition and just use what is on the course. But i do carry a bottle of 100 cals/hr of Carbo Pro for easy additional calories that is pure liquid. I think I work best of more than less calories and I can't quite control my Endurance Gatorade intake. I feel like I am drinking ALL the time since i have a front loading bottle with the straw on my front so i just sip as much as i can but i still feel like i can't really get a bottle/hr.
Happy Anniversary