IMAZ Training Wk 10/18 - 10/24
Week 16 Rest/Run Focus/ Swim up a storm!
Hey ya’ll!! How did the weekend go? I loved reading about your plans and seeing some more posts in the forum!! KEEP IT UP!!! So this week has a few pretty important notes.
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Remember you just did a lot of volume - rest is essential
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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 affect” like race day but work on your mental focus for that affect. 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
* ADMIN Don't forget to sign up for Team dinner! It has its own thread with instructions time and date*
Comments
Decided to crank speed up at the pool this morning, I "think" I can do a sub 60' swim, I've been working torward that since a few weeks and this morning was able to do 3975M in 1h01. https://www.strava.com/activities/747517805
That was my goal at IMMT but due to the storm happening, my first half was 1:15/100m and the other half with the waves hitting us brought me around 2:35/100m for a total of 1:45/100m.
Have a nice week ! I see this week as a recovery one as week 17 is the run 180' RR and week 18... well you know what it is
Finished camp with a 15 miler this am starting at 420am on the mill. Looks like a repeat this Thursday. Thankfully my mill belt lube came today. Lucky for me I fly to Hawaii Sunday, so next week's runs, including the 3hr beast, will be in the heat. Bad news, no bike - kauai does not have the roads for it and the ventum will not be here yet. So will schedule another super high volume weekend when I return. Looking forward to swimming with the fishes
@FP, a sub 60' swim is beast mode.
I've slept well the last two nights in spite of the cold, so that's a plus. Also, the cold is impacting my voice far more that anything else, so I'm getting lots of sympathy. Hopefully I've already hit bottom and I'm on my way back up.
No swim for me today. I'll run tonight and hopefully settle back into the normal routine starting tomorrow.
Great work everyone.
@ Betsy...Wow sorry to hear about the crash. I can't believe you finished that workout. I hope you aren't beat up too badly. Take it EZ for a days. A bit of rest won't hurt your fitness.
Good job everyone else. Get plenty of sleep to fight off fatigue, bugs and bruises.
I swam yesterday after work. A 300 warm up, then 15 x 100 yards at 1:40 pace leaving every 2:00. Then 4 X 200 @ 1:45/100 pace, leaving every 4:00, and finished with a cool down 200. Certainly not as fast as FP, but I felt good for me. Then ran 6 at 9:05 average pace with a couple of quicker 1/4 miles. Legs wanted to go faster (a good sign) but I held back...still too soon after IMCHOO to run hard. Then this morning I did 60' on the Computrainer with 10 x 1' at 330 watts @ low cadence (60 rpms). OUCH in a good way.
Stay healthy everyone.
@GL: rented a house in goodyear, told FP he can come over for dinner as he doesn't have a kitchen in his room, thanx for the offer and hope u are doing better
@Betsy: speed recovery from the crash, hate to hear those kind of stories. Healing mojo coming your way
@TEAM: good work out there
as for me, took 2 days off work to do 2 days of big bike volume but one of the twins is develloping chicken pox so stuck at home playing nurse... aaahhhhh....life...
Thanks all.. but I've been a swimmer for all my years at high school, was playing water polo on the national team.. so its just business as usual like biking is business as usual for you. I wish I had YOUR speed on the bike.
@BT : nice work getting it done!
@DS : enjoy hawaii ! at least you can put some swim & run and the nice weather
Since alot of rain is coming in the next 4 days here (about 30MM per days until Sunday morning) I did my weekly LR this afternoon, felt bleh on the start and mojo didnt kick in at all today but managed to finish it. https://www.strava.com/activities/748914804
Will do the 45' swim tonight around 20pm after putting the kids to bed, finally the normal pool open hours are back to normal, the pool next door is finally open 6h20am to 9ham and 20pm to 21pm, that give 2 nice window opportunity, and since its really near, I leave house with swimsuit on me, a t-shirt, swim camp and goggle and just walk the 200m door to door
Keep going and dont forget to rest well, eat well and hydrate well and appreciate this "easy" week before the last 2 upcoming !!
I finished camp on Monday and know I was supposed to rest Tuesday but I had taken that day off from work as well so....did an early slow run with dogs(walk trot sniff piss) then went to the pool and did 4000 yards. Hadn't intended to go that far but it felt good (not FPP fast though) however, started wetronome .05s faster to start, 1500 at that pace, 1500 at goal and for the first time 1000@.05 under goal. I kept SPL steady until last 250when I started adding a stroke. This is same pace I used last IMAZ but I know my SPL has improved.
Had to work today so only got a 30' trainer ride in. 1x18' and I was hitting .9 on the last 9 minutes. I think I was warming up and could've maintained that a second time. No run-saving it for tomorrow, another day off.
I decided to replace my 4yo helmet (I've been lucky with falls, no head bonks) but it was showing wear and tear. New kask bambino pro came this evening -love this helmet and they've really improved it!!
@ Betsy...glad to hear you are ok..
My transition from recovery to hard training continues to go well. Did another hard swim Weds am with my masters class. 2600 yds with various drills, pulling sets and finishing with 6 x 25 yd all-out sprints. Then ran 12 miles Weds night at 8:55 avg pace. This included 12 x 1/2 mile hill repeats (yep every mile was 1/2 mile up a hill and 1/2 mile back down same hill, repeat 12 times). Felt strong for the first time since IMCHOO. This morning did 60' on the Computrainer averaging 190 watts with 9 x 15" pops at 550 watts. That was like Z8 or something. I about walked back out of the gym when I saw what the instructor had dialed up on the screen, but I stayed & did it. Rode the rest periods between the pops at IM race effort - about 185 watts. Feeling a bit tired today so I'm going to skip the run tonight and get some rest. Long swim tomorrow and 100 mile ride on Saturday coming up.
Stay healthy everyone.
@FP - Thanks for posting. I'm #957.
@GL - 2662, that's a great number!
Between the accumulated fatigue of last weekend and this damn cold/cough, I've skipped all of the "optional" workouts this week, but I've gotten everything else done. I decided it's more important to rest up and recover a little more so that I can hit the longer workouts this weekend and hopefully get over this cold.
BK: Tough as nails.
My mini-camp load did not do much harm, though TSB has been -34 to -42 all week. I did a 'fast' swim Tuesday, the standard 2x20 at Z4 yesterday (am certain my FTP is higher, thinking I might retest soon) with TRP brick. Ran out of time so split the LR today - hour this am, will go longer this evening. Feeling pretty solid.
Last few days before I go play on the islands. You guys take care and keep up the work!
@DS-an FTP test now-thats ambitious!
@CM-hope your cold is gone and you have a good weekend wko!
@FP-4degC is less than 40 deg F-I would be on the trainer too! I don't ride outside in Arizona in the winter
@BT-amazing as always! Keep it up!
My bib is 2016. That's a significant number to me as I've been saying IMAZ 2016 was my year to have a shot at KQ-as I turned 60 this year. My 2014 and 15 times easily beat the winner (last year not, but the weather and some other issues, plus my attitude that it was just a long training day made me not care about my time). So I'm feeling magical!
Thursday long run went well but RPE seemed harder than Monday's 2hr run:
1st hour-slow HR pace-5 mi
Next 7 mile goal pace plus 15-30"
Next 2mi-goal pace
Last Mile-goal minus 30"
Total 15 miles-2:50h
Then did 30' swim-felt tired, and contused left 5rib/costochondral junction really hurting. K tape seems to help
Today-4100 yd swim. Chest bothering me a little-seemed to be adding a stroke per length.
1000 @goal + .05 on wetronome
2000@ goal
1000@ goal minus .05 on wetronome
Looking forward to Sonoran parkway loops tomorrow (clean shoulder) with Gary and some local peeps
Yesterday I finally was able to crack the sub 60' swim... i'll keep on building on that, I worked more seriously my swim in that build compare to IMMT where I swam max 100KM in the 7 months before race. If I can do 60' that will be a 20' buffer compare to IMMT time even though the race dont compare.
Also did a 4h30 ride on the trainer.. reactivated netflix account, was happy to find there is a season 2 at narcos
Today planning on doing the 2X20' and follow with a run.
Keep doing the good work !
I booked my flight, arriving on Wednesday.. looking at rental cars from the airport and its like 400$ for 5 days. Is there somewhere I can find cheaper or its really cheaper booking from the airport ?
Thanks!
@FP, I was curious about this post, so I checked Enterprise to see. You're right, the cost is half if you pick up downtown. I image all of the rentals are like this. I could probably pick you up if you need. I know you and David are staying in Goodyear near me, not sure of all of your combined travel plans, but I'd be happy to help you guys out.
I rented 2Miles south of tempe park. (University Inn & Suites)
I will probably take uber to the hotel room and rent a car near the hotel.
Thanks again
100 mi/6 hour bike. Loops in Sonoran parkway, similar to beeline, much much cleaner. It was pretty hot at the end, mid 90s, humidity 18% Gary joined a local friend and me-pic on strava. He got pics of the hot air balloons in the morning and the run over rattler.
I drove to gym for th run after. Parked in a shady spot, put The seat back and passed out for 20'. Then went in and did 60'-45' at goal +30", 15@goal. You will have to believe me as garmen died and there is no strava record. My chest contusion better, barely noticed all day long.
Have a great Sunday all! I will be passing gas for Otho trauma patients (thank god not I'm not one!)
Good job everyone...
@ Betsy...this is your year. Go for it.
@ FP...you have become a fish.
I swam Friday after work. 70' non-stop. Was clicking off 100s yds in 1:50 and able to hold that pace for the full 70'. Didn't bother to count the laps but I figure it was probably about 3850 yards. Next Friday will swim for 80' non-stop.
Today I had good but difficult ride. Rode 92 miles in 4:57. NP197, 186 avg watts. It was 37F when I started at 7 am....Major Brrrrr for like about 2 hours until it warmed up to the mid 50s. My friend ENer Claudia Langarica joined me at 9 am to ride for 2 hours, then did the last hour solo again. I negative split the ride in terms of my watt output. Then ran an EZ 2 miles at 8:57 pace. Tomorrow riding fat bikes for 2.5 hours on the trails with my brother JT who is in town for Northwestern alumni weekend. He will be AZ as my sherpa and cheering the team on. He will bring major mojo to all of us racing with EN.
I knew IMAZ 2015 was going to be bad weather-it was cold and rainy in spring and fall-El Nino. I've known this year was going to be great weather again. But it's official-NOAA and two other predictors have proclaimed-la Nina for southern half of US-warmer, dryer conditions than usual. But, sorry, most of you: colder than normal temps for northern/eastern part of country this winter
@GL - Welcome back. Glad to see that you're training again. The final RR will more than make up for a missed camp weekend. You've got this.
@BK - More great training under your belt. You've got this.
@BT - Amazing how quickly you've come back after Choo.
@FP - Strong swimming (and everything else)!
My week went pretty well as planned until Friday morning. I hit a 6" curb while running and took a dive off of a different 6" curb into the street. I took major skin off of the bottom and the top of my left hand, my left elbow and both of my knees. My left hip is now black and blue and swollen to the size of half of a grapefruit. My right knee is also aching and I have reduced range of motion. Ugh.
Saturday I swam 4400 and felt pretty good. The swimming seemed to loosen me up and it reduced my noticeable limp, at least for awhile. I also managed two hours on the trainer, although I had trouble making my target watts. Last night and this morning I don't seem to be any worse off from the training, so I'm going to take another shot on the bike. No real goal for watts, just a couple of hours of spinning to try and keep things loose.
My main concerns are the pain in my right knee and the Thursday run RR. The hip just feels like a bad bruise with the associated swelling and stiffness. Once I work that out I think it will be fine. The knee, however, feels pretty bad. I'm going to call my ortho on Monday and see if I can get an appointment. It seems unlikely I'll be ready to run 18 by Thursday so I guess I'll reach out to the coaches in the micro and get their input.
I'm pretty pissed and depressed, but that should pass soon enough. If there is a silver lining, it's that this happened now and not later in the build.
As for the road rash-3 weeks to complete healing (personal experience with two of various ages on my left forearm). If you can, keeping them covered and moist helps healing, minimizes scar (it's what dermatologists and plastic surgeons recommend). I use a lot of liquid bandage.
Also, I think I told you this on strava,
Arnica cream (you can get at Whole Foods) really helps with contusion/bruising. I'm well into my tube-especially put it on my hip bruise.
Definitely get your orthopedist input. As well, I use every modality available-wellness chiropractic (day after my crash she said I was all twisted and out of alignment, went 3times for adjustment that week), cold laser (at the chiro office-promotes mitochondrial healing). ART-you guys can all experience it, they have a tent at IM village. I am a big fan. Saw Dr Kevin this week and have weekly appointments until IM as well as regular massage
And as Francis said-ice! But only for 10min at a time. You can repeat every hour for a few hours. Rest to a large degree is obviously out for us, but elevation of knee whenever possible.
K-tape has really helped with my chest T-4/5 rib contusion-something else to consider for the knee.
Hope some if this helps-speedy recovery
I rode long(ish) on Sunday and felt pretty good for the first three hours. I was having trouble making the watts I wanted, but the pain was manageable and I didn't feel like I was doing any damage. The final 1:45 did not go as well, but I'm calling the day a win regardless.
Four weeks to go! See you all soon.
I hit 47 miles running last week, highest total ever! Hawaii is perfect, hit a 5 miler last night. There is a lap pool and some crappy spin bikes available, so I should be set this week.
Ventum arrives this week, stoked, except I am 2000 miles away! Hoping mom-in-law can transport it safely to LBS
What is your plan for tires and tubes on race day? Is beeline a set up for a flat - does that change what you are using?
@Doug nice running, excited to see your bike
@Bruce, sounds like you are back and ready to tear it up
@Francis, great work this week, can I just draft off you in the swim?
@Betsy, fitting number it is your year. You are tough and determined.
I had a great ride with Besty and her friend Mary. Right before we rode on Saturday, I asked how she was doing after the crash and she says “It only hurts when I breathe” - She still drops me whenever going uphill.
First day back, so I rode a little strong to try to get back into the swing. At 5 hours, my legs were tired and it started getting hot out. Called it a day and left them to ride on for another hour. Planned to go to the gym and swim, but was tired, so I bailed. On Sunday, I completed the 3 hour ride along with a Brick run. Very warm here still. Couldn’t get my heart rate down, so I ran/walked. Figured it would be a good strategy for the first mile, but it stayed high. This created a slow split, but I reminded myself that this is practice for race day. All in all, great to get back at it, but my legs are sore this morning.
One more mental thought I had while running yesterday. For those of you that are racing and not posting anything, feel free to jump in here. We could get our training plans anywhere, but we are members of a TEAM for a reason. If it weren’t for the help I received from my the EN-IMAZ team in the last weeks, I may not have been able to race this year. Thank you all and thanks for the support.
You guys are putting in some solid efforts and getting the job done.
@Gary glad you're staying positive and have developed the "won't quit" attitude -- this is just an example of what long course racing is all about. And you hit the nail on the head with the TEAM comment. Keep on keeping' on...we're almost there!!