2016 IM Maryland Week 15- CAMP WEEK!

Laura Becker

Week 15- Camp Week/ Race Rehearsal
Ok IM Maryland Crew- You have made it to WEEK 15! WOOHOO!! With each week comes a little more excitement for the BIG DAY! So let’s talk about this week.  It’s camp week which means more thought and planning for the weekend.  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:


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)


Workouts that are focused and require the most dedication:


Good interval bike
Good Interval run


Think at the start of this week.


What do I need this weekend to get ready. Get your equipment dialed in.


Pacing


Get out there and JRA - 1 hour 1.5 then to steady pace


Fueling plan


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


Keep on CRUSHIN’ it Maryland Team!!!

tim cronk

Hey IMMD campers good luck with your big week.

I had a big week last week... Actually 6 days since I took Monday off... 21.5 hrs , 1267 TSS , 9200yds Swim , 282 miles Bike , and 40 Miles Run... Taking it easy this week and racing Old Orchard Beach HIM on Sunday... Then going to get one more big week in after that!

cldavis

My camp week is done! Day 1: Did long swim on Tues night due to logistics. Day 1 (Wed) - was suppose to be the 112 bike & 60 min run, however I got a horrible migraine 2 hours into the bike and held on until 5 hrs. I then made the decision to pull the plug as I was having extreme head pain & was making poor choices. Lesson learned that I should always have my migraine medicine with me, I have not had one in a couple of months so I had not been carry my meds with me. Day 2 (Thus) - felt better. Did 3.5 hrs bike and a 60 min run. Day 3 (Fri) - Long run, felt good in the beginning half was holding pace and nutrition was on schedule. Towards the end started having knee pain in my right knee - this occurred last week during a long run. I have been injury free for over a year so hopefully this is nothing and some rest/ice will help this weekend.

Overall, I don't think I am up to the same level as I was before IM Florida so I'm not feeling as confident. I really need a good race rehearsal next time as this one was cut short on the first day.

Hope everyone had a great camp week! can't wait to hear!

Al Truscott

My Camp Week runs thru next Tuesday. Today, I did a local HM - it starts a couple of miles from my front door, so it seemed a shame not to incorporate it as my long run. So I did a couple of miles warm-up, then the 13.1, together in just under 2 hours. I figured I could hit 1:43-5, given my state of fatigue and current fitness, and wouldn't ya know, I came in @ 1:43:57. Two days earlier, I had biked up one of the local Big Hills, in Olympic National Park. the first and last 15 miles being a rolling bike path along sea level, then about 18 miles up and down to 5242'. Yesterday, a 75 minute continuous swim in the lake, which I will repeat tomorrow, Both those are accompanied by a 45 minute run. Monday, a 112 mile "Gran Fondo" - type ride, meaning it has elements of a mass start and timing. It goes through the Cascades south of Mt Rainier, up the eastern flank of Mt. St Helens, with 8200' of elevation gain claimed. The timing is to the high point/half way of the ride, and if I get there between 3.5 and 4.5 hours, I'll get a silver medal (whoopee!). If I could do that under 3.5 hours - which I know I can;t, as I did most of the course about 4 weeks ago - I could make Gold. I'll try for a one hour brick after that, and follow up on Tuesday with a local 56 mile ride and shorter brick. I'm curious what my six-day (Thurs-Tues) CTL will be.

This is all very tiring, so I'm hoping it will set me up well for a good performance race day.

William Crawford

My big camp week was supposed to be racing IMMT and then recovering. However, I did not have a vest, jacket, or arm sleeves with me on the bike and as you have probably read, it was cold, rainy, and windy. I became so cold my entire body was shaking and I was not in a good place. I was fearful of crashing and injuring someone else or myself so I ended my race at around mile 25 of the bike.

I am not sure what I should be doing training wise at this point, but I have spoken to Coach P and pasted in the micro forum so I should be back to work this week. I did ride 1:45 on the trainer yesterday to try to acclimate to the flat IMMD course. I do not have any flat roads near me so the trainer is not a bad option. We live two hours from Cambridge and I think Kathy and I will drive to Cambridge the next two weekends to ride the course. If anyone else wants to join us, please let me know and we can set up a time to meet. I know the plan it to ride on Sunday both weekends (our oldest daughter has cross country meets the next two Saturdays so Saturday does not work).

I hope everyone has a solid week of training and I look forwarding to reading about it.