2016 IMAZ Training Wk Aug 28 - Sept 4
GUESS WHAT IM AZ TEAM?
You are NOW officially in Ironman Training!
At 12 weeks out from Texas, Coach Rich and Coach Patrick have now crowned and officiated you into IM world. Most of you are coming off OutSeason, some maybe Bike Focus, Run Focus, ect.. some of you tested in the last couple weeks and now it is official. The great thing about Endurance Nation Ironman training is, you don't have to kiss your family friends and coworkers goodbye for the next 12 weeks. With effective training for the "everyday athlete" you should still have time for a life outside of compression socks and power meters!
Make sure to watch the videos, podcasts and blogs that are attached to each week of training on the website. They are located on the right side of the your training page. CHECK THEM OUT! Maybe listen to them as you stretch, roll or recover or as you fuel up for a workout.
Thanks for checking in and introducing yourself!! So now lets hear it, make some noise.... Any questions for the team?
Like my picture reminder says.... MAKE SURE TO REST! As the 5th discipline in IRONMAN training, it often gets overlooked. Remember to rest. Your body (and your family) will thank you!
Peace, Love and Sweat!
- Your trusty Race Captain, Marketing Director and Personal Motivator - Mariah
Don’t forget to post on your workouts and keep us in the loop! If you have a pic or video to post remember to use #EN4Keys! Let’s seem some SWEAT! HERE WE GO!!
#EN4Keys
Comments
“You don't become a runner by winning a morning workout. The only true way is to marshal the ferocity of your ambition over the course of many day, weeks, months, and (if you could finally come to accept it) years. The Trial of Miles; Miles of Trials.”
? John L. Parker Jr., Once a Runner
The only difference for us is the urgency, we don't have months or years, we have 12 weeks. And with that, the Week 9 Monday run is in the books and there are only 11 Monday's left until race week.
Make'em count!
https://www.strava.com/activities/693038290/overview
Time will fly for that one
Can I ask WHAT has happened to the website? My formatting now is awful. I haven't been on site recently except to check my plan. My mobile view I was looking at is gone too
I'm still not sure about the whole split run thing. It was nice getting an extra 45 min of sleep this AM, but now I have to run again this evening, which costs SAUs. I guess I'll see how it evolves over the next several weeks.
Hope everyone is getting the work done.
@Besty & @Michael there is an OWS this sunday at Bartlett Lake Rattlesnake Cove 6AM if you are interested. Its put on by Sole Swim Solutions. I don't think I'm going but figured I'd pass along the info.
I am a huge believer in the split long run, and I typically do the second run on the mill. My typical deal is a quality 60-90 run in the am (hills, sprints, neg split, etc), then just very basic, no frill Z1-TRP miles in the evening which are perfect for the mill. I am convinced this is better than a 2+ hour slog. Granted, I really focus on form that second run, cant completely space out, but that evening run is definitely of higher quality mechanics than the 2nd hour of a long run.
This will be an interesting build for me. I am tenetively planning Sat/Sun aqua-bikes. Run 5 days a week (M-F).
Working backwards:
Got 40' run in this am-steady LS(stupid)P for HR control. Split run is good for me as I cannot get up any earlier-had to be on the road to work at 0600. I like running in the dark in the evening so for another LSP run it should be ok for me despite the heat
Wednesday:
Got it done in the morning:
53" on bike-1x10',1x12 both at 1.0 +1W. only 1x4'@1.2(-3W)-man was that hard! Then 15' BRIC run
Tues:
Early, Only time for 1.2 mi run with.5@z4. Got out of work early post call and hit the gym:
Core-planks and push-ups
Dread mill-4 mi. 2@LSP, then 2x.5mi @z4
Pool-2500m. Descends trying to maintain stroke per length within my range and form
Mon-am run done. No swim-stuck at work til 9pm
Got mine done on the Beeline, 0530 start. Great weather, no wind, a little more debris on shoulder but no flats
3.5 hours, 66 miles, 4x 25'@ .8. Remainder .75 as much as possible. Hydration/fuel went well. I've done sweat test and know my needs so skipped that. Also skipped the run today due to heat and time.
Friday-had to sleep in after late thurs run. After work did 20' dreadmill LSP then 4 30" z4 strides. Then 45' pool swim.
Thursday nights second run was the worst. 3 slow miles. Best part was jumping in the pool when done.
Hope everyone is having a great Saturday!!
Had a nice week of training and fine-tuning for Wisco. Had my best 3800m (non-wetsuit) swim on Friday and a very enjoyable 2.5 hr ride + 30 min brick run this morning. Body is feeling healthy and ready to race!
There are more OWS coming up,but it sounds like you are covered.
Holiday weekend and family in town, late night last night-slept in to get a full 7 hours.
Short Run to make up for none yesterday then only 110 minutes on drainer-Bosrstone @.8.
Glad to see all of the AZ people are making it work even with the heat. I don't know how you all manage that, but great job regardless.
I am contemplating pullout out of GF early. Either way headed out for a run this am.
Good work guys, you are already pulling away from the masses.