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2016 IM Maryland Week 16- Rest/Run
Week 16 Rest/Run Focus/ Swim up a storm!
Hey ya’ll!! How did the weekend go?? @ William- I am so so sorry to hear about IMMT but just glad you are ok and still on your amazing journey to IMMD!! @ Al- sounds like an epic weekend of training- how did it go?? @Tim- Way to KILL OOB!! So great to see you! @ everyone- lets hear your reports.
So this week has a few pretty important notes.
Mandatory for Camp Week Completers! You must rest to consolidate the work you have done. If you did NOT complete camp week, you may do the workouts listed beginning on MONDAY.
It also is a Run Focus Week! If possible, aim for 6 to 10 miles more than your "typical" week by either inserting another run day or adding a small amount to every run you do. BUT this is entirely optional, it simply plays into the coaches separate build / taper approach for managing fitness by discipline across your Race Prep phase.
This week you will also have another 4200 yard swim (which will be seen in the following weeks as well). These can be used as Swim Race Rehearsals. Here are a few notes about that…..
Anything that takes your mind off of your form is counter productive
Your primary pacing tool is counting your strokes allows you to focus on technique and you will be in a pace where you can maintain
Set yourself up for the artificiality of the chaos the swim start will have on race day — rather than warm up (since you most likely won’t have that on race day) dive in and swim faster to replicate how it will be on race day then drop into your race pace- however pay attention that you aren’t dropping into a pace that is slower than your goal race pace
You will never be able to fully replicate the “washing machine effect” like race day but work on your mental focus for that effect. Focus on your legs and try not to kick too much.
Only swim as fast as your ability to maintain form.
Practice siting : 50 meter pool site 2x per 50
25 meter pool site 1x per 25
OWS use judgement
Only site with your eyes so you don’t drop no chin out of the water
** Alternative **
You COULD just do this--- Train like you Race
Keep crushing it IMMD Crew!!!!-- so proud of you all
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Last week I ended up with 14 hrs, 912 TSS, 12.5k yes swim , 143 miles bike, and 29 miles run... Kept it all easy except Ended the week with a 4:42 at Rev3 OOB... That was really my first real hard run since last November... The body handled it well and think I'll be in good shape for IMMD. This week is another volume week, kicked off Monday with a zero day but hope to get around 20-21hrs....
Today is what I consider the hardest of all workouts: DOING NOTHING. My muscles don;t feel sore, but I do feel the deep fatigue I would expect after the Camp week, which I finished yesterday. And the plan says rest, so I will not go to the pool, nor run the 3-5 miles my inner voice says I should. I will let the day consolidate the gains, and get back at it tomorrow.
Here's the report from the last 7 days:
I felt good about all the workouts, came in at the numbers I was hoping for, neither under nor over working things. I didn't lose weight, or get dehydrated, which is something I easily do in beefy weeks like this, so my nutrition was pretty good also.
23 hrs, 45 min. PMC: 1288 TSS, CTL to 134, TSB -35, Ramp of 10 for the week.