Your so cute I could pinch your cheeks! You calling with your lovely Mom in the car made my day. Thank you. I hope you had a fabulous day hanging out with your Mom. Lucky Son. I too enjoyed our chat.
I see why you are the MASTER at this schedule thing. I LOVE IT! Totally works. It even gives me room to wiggle. Not sure where run mileage is going to land. Will have to see. Still pursuing the 30 mile a week base mileage. Almost there. I have a comfortable base 8-10 mile run now. Heart rate is coming back on line from being sick.
Having both bikes back to back was tough. Spreading them out should allow me to complete them with quality. Will get out on the road as often as weather allows. I feel that my bike needs some TLC right now. I would like to put my running on autopilot and really spend time in the saddle.
Have a great weekend. I gotta hit the pool at O-dark thirty tomorrow.
Now don't get mad but..... I followed the plan but wheres the running.
Run total 11 miles (Hmmmm, I think I missed something) Bike 42 miles (on the trainer. OUCH!) Swim 6000yards (That was a success)
Goal for IM WK2 #2 Run: MORE! Bike: 80+ Swim: 6000y
The run mileage was because of the new arranged schedule. Next week i'll be on course. Did the split run today. It was AWESOME! Nailed the paces with room to go.
Left achilles and right middle calf are bothering me. They're sore. Stretching and massaging. Running makes it better. Will be getting a deep massage next week.
Thanks for everything. Hubs wants on the computor. He has a new toy to show me. Happy Easter!
What I won't do for this sport I love so much. I drink BCAA's and don't complain. I take ICE BATHS post deep tissue massage. SERIOUSLY! What kind of nut job am I?
I went and found my old massage gal who knows how to bring the pain. She spent 90 minutes just on my legs and glutes. Tomorrow my legs are going to be much happier. I see her next week again. Then I should be good. She is going to do her first sprint tri this summer. I gave her the web site and the information about the sprint plans. She loved your video.
As for training. I'm SICK again! Dam seasonal allergies! I should be ready to fly modified tomorrow.
Starting to feel like the living again. Appetite still sucks. Have 1 more week of WK 2 IM training left. Tried to do the long bike today on the trainer. Did 1 hour. HR was fine. Power spot on but my lungs were burning. Took the hint and shut it down. Felt really good to get work done. Tomorrow I swim/run. We'll see how that feels. For this week, while recovering, I will be cutting time down. Intensity looks ok. I'll let my body lead the way.
Weather at the end of the week is supposed to be amazing. Shooting for a long bike OUTSIDE on Friday/Saturday. One thing is going as planned. Stepped on the scale and it read 175 lbs. That's 15 down and 5 left.
Even when you are "down" you are crushing it...nice work!! I really like how you are listening to your body. Continuing to try, but still not forcing anything!
Well! How are your legs doing???? Can you sit regular after all that climbing. Looked amazing.
IM WK2 x3 (Last one)
Summary: Run 8miles, bike 80, swim 2000yards
Only ran on the TM because my lungs were still recovering and a little burning.
Due to fabulous weather Friday and Saturday and heeding your words. I hit the road on my two wheeled stead. Friday was 30 miles along the river with a head wind and about 2000 ft of climb. I know! NOTHING compared to camp. 11,000 ft of climb. GEEZ. Ended up with this ride Having an IF of 1.16 NP 149. It was a HARD ride. Ended up in a group. The senior member stated, " Man! You are a lot stronger than last year!" The guys actually let me pull. NICE!!! It felt really good to just GO! Second ride was 41 miles with IF 1.0. NP 129. I went out by myself looking to climb. Got about 2500 ft in. Thought I did a better job on managing my watts. Guess not. Heart rate was better. I left the house with a icky stomach. Didn't think to much of it. Breakfast didn't bother me. Drank my BCAA's and went. Fueled the same way I did the day before. New I was in nutritional trouble about 20 miles in. Managed to do damage control until I got to a store and had a coke and crackers. That helped a lot. When I took off my arm warmers my arms were swollen. By the time I got to the store I was not feeling good at all. Lesson. Take more food and liquid with me. I stuck to the numbers which wasn't enough. Not for 3 hours of climbing. I was feeling pretty rough so I didn't do the brick. Instead I ate dinner.
I'm slated for BIG day protocol this week. The only good days this week are Tues and Wednesday. Rest of the week is BAD. I am really challenged to find a route that allows me to keep my watts z2-3. I have nothing flat-ish to use. I can't avoid climbing. I will always get about 1500ft. It's constant rollers.
Can I hack the Big Day for mid week if I PROMISE to take a rest day after?
I loved the pictures of everyone at camp. I am so jealous. On a personal note. My hubs has taken a couple weeks off from work. He is finally starting to deal with the demons related to his job. I am always going to put my family first before training. If he needs to go do things. Off we go. I kinda like the dude. Just a little.
Sitting isn’t the problem…the standing is!! And sleep sucks with this sunburn, but I am not complaining…sun is great!
Those are both great rides; yes, you will need to up your "in ride" and "between ride" nutrition plans as you are now pretty much ALWAYS ON for training mode. Good lessons learned. Gotta keep that body happy.
The midweek Big Day is fine…it has to work with your schedule after all! Day off after is mandatory please. Don’t worry about the rollers….just back off going up, pick it up a bit going down. The rollers will teach you how to manage your effort and flatten the course. A critical race day skill!
Glad you enjoyed camp…it was a blast!
~ Coach P
Ps Yes, always take time for that doode. "He’s a keep-ah!" is what we say around these here pahts.
Here is your favorite type of reading! I scanned my nutrition plan from Kyla for my IM. Will be testing it tomorrow for the big day protocol. Thought I would send it too you. See what you thought.
Have a wonderful day. I hope your SUNBURN has eased off.
Thanks! 1 bottle an hour is a good start...if you don't pee while riding, you might need more. Being able to drink more is an asset on raceday. But first let's get you drinking the one.
Note, I recommend switching to Gatorade Endurance (they don't use perform any more) when done with your product..so be sure to read up on that!!!
The Big Day Protocol was a complete and utter SUCCESS! Nutrition plan was a great success. Of course I decided to do it on the hottest day since September. 80 by the time I head out on the run.
SWIM ~ 2450 yards Ate breakfast then hit the pool. Stroke was slow but steady. Just cruised the hour with great form. Out swam my husband by 16 laps. T1 home: 25 minutes. 1 bottle and 1 pb&j, 1 tums.
BIKE~51.8 miles, 2750 feet elevation, average speed 13.8, avg HR 123 bpm, NP 125 watts, Avg Pw 94w We looked at the Santa Rosa profile and picked a route that front loaded the climb as well. Beautiful ride. Wasn't too concerned about speed. Climbed like a billy goat. Biggest focus was road testing nutrition. Negative up the last 20 miles. HR climbed steadily at the end. https://connect.garmin.com/modern/activity/1712959346 Total in: drank 5x27 oz of NBS . Plan was for 4 for the 4 hour ride. Bathroom stop x2. ate 7 granola bars in small bites (880 calories) 6 clif blocks with caffeine in the last hour 72 jelly bellies (200 calories) 1 tums every hour. No stomach issue. I was flat out terrified of another nutritional failure. I was so thankful to have my hubs along with. He had a blast being my two wheeled cheerleader. It was a challenge to eat and drink so frequently. My bars melted into a goo lump. Found that I could tolerate larger snack portions each time. T2 home: 30 minutes, 1 bottle, animal crackers. Felt GREAT! Nice and sweaty. Excellent attitude. Excited to run. Bathroom x1 No swelling noted.
RUN~ 4 miles, Avg.pace 12:43, HR 134bpm, Time 53:34 HOT! Decided to take my camelbak instead of a hand bottle. Had a feeling I was going to need more volume due to the heat. I was right. I was DRIPPING! Mild left hand swelling noted. Once my knees loosened up. No worries. Was slow but felt good. Ran z1-2. Kept a close eye on heart rate because of the heat. Hubs couldn't believe that I wasn't totally shelled! I was tired but didn't feel too bad. I mowed the lawn after wards. https://connect.garmin.com/modern/activity/1712959346
I was so relieved! I finally have a workable nutritional frame work to use. Now i'm excited to GO!
In Kyla plan for the run she wants me to switch to half strength GE after my bottle runs out. I am to have another bottle of NBS mix in special needs. Other than that graze my way to the finish. NO PROBLEM! I wish you could have seen me dancing up the road to the house. I was sooooo relieved. Gained 1 pound.
Mark was so excited when we got done. He was over the moon proud of me. I think he is convinced,now, that I can finish.
I'm still in the after glow! For once I did something big right! I finally understand the shear volume of fluid/calories needed. I felt like a two wheeled vending machine!
Thank you. Kyla is pleased as well. She tweaked the plan a little for the next Big Day test. I am sure glad I have the two of you helping me. What amazing people you both are. Masters of your crafts and just lovely souls. I am starting to see how much I need my team to get me there. You each have a role to play. I have no idea what I will ever do to repay you all.
I plan on doing that bike route weekly. It is a challenging amount of climb with some great technical descents. Will add more climbing in a couple weeks to the route. Can easily add more miles to this loop as directed.
I took the ordered rest day. My legs were sore! Especially my quads. I'm actually really surprised at how sore I am. Don't think it's DOMs. Going to go for a TM this afternoon. Z2-3 x4 miles with strides. Should be fun.
Have a great weekend! I'm going to a baby shower tomorrow. I'd rather go for a run. I don't do the typical GIRL thing very well.
How awesome was this week! The bummer is that I am actually needing some recovery from the big day. Tried to run yesterday - Legs of lead. Ended up doing yoga and rolling. Today, better but still a push. Was able to TRP for 3 miles.
SWIM- 5700 yards, BIKE-70, RUN 14 miles.
Looking forward to next week and some run mileage. Not a high mileage week but FANTASTIC quality. Having my nutrition plan work really has taken a load off my shoulders. I have been really worried. Please read the prior post. I am gushing about YOU!
Today was Tuesday Threshold run. Z3-4. Z3 (10:12) x1mi, then 2x1 at 09:47. Hit my paces like a CHAMP! The second one was gently uphill. Feeling pretty sparky. I had my doubts that I would be able to do it. Nope. I love surprising myself. #workworks#CPR
Tomorrow is Long ride day with the hubs. Going to go find some mountains to climb. I'm in the mood for a view from the TOP!
Long ride complete. 45 miles, 2000 ft climb, IF 0.91, avg hr 124, NP 125 Avg speed 14.0 ( 1 mile/hr faster than last week).
Have a great week! Your getting some serious LOVE on face book today!
So you didn't follow your plan huh? I wonder what Coach P. would say to the P. that didn't follow the plan???
Saturday summary: Fatigue rating 2/10.
Swim: 5000 y Bike: 60 miles (open road. 2000+ feet of climb) Run: 21 miles (WOW. Didn't realise that!) Double run Thursday adds up quick.
Had a massage on Thursday. She worked my legs over pretty good. They needed it. Woke up Friday with both calves tight, sore and fatigued. As I add up the weekly total, it just dawned on me, how far I ran on Thursday. No wonder my calves talked back. I haven't run further than 6 miles/run in weeks. Decided to take a self care day. Did rolling, stretching, compression and hot tub therapy. Calves felt better. Still sore and tight today but better. Continued self care for day 2. Will hit it tomorrow. Quality for this week high. Second run on Thursday was HARD! That was pure mental grit! A 5 mile slog with no get up and go. I don't normally have Sunday off. I will get a bike/run in tomorrow.
Happy Mother's Day!!!!!
I took Mother's day off this year as a gift to my Daughter. She wants to make me pancakes! Children truely are a gift. She made me two little clay pinch pots for my window in the kitchen! I couln't be happier. She's so proud of herself.
@Jacklyn Moore - I hope you enjoyed those pancakes...the split run is sneaky work. If required, you can go ahead and do one Thursday AM and the other Friday AM....but let's see how you feel this week.
I do want to try to get that swim up a bit closer to 7500...what are your thoughts on that?
I don't think I will need to split Thursday up. I think I am finally really adapting to the work. I will make it a goal to swim more. Might need to add in a third swim. That's easy enough. Legs feel great. Will be hacking this week to get a ride outside. Weather is pretty variable again.
OH MY !!!!! That's AWESOME! Where did you find that? Thank you.
Made a dent in your 7500 swim goal today. 3600 yards at 01:47 a 100. Take that! I then hit the TM for the tempo work. Hit my paces. Man the TM does not let you cheat or get lazy!
I see that @Mariah Bridges has fired up the IM Santa Rosa page. WHooopppeee! It's getting real.
Have a great week! Check in on Saturday. Jacklyn
5/18- Just got back from my long ride. Same route as previous two. Came in to my scheduled second stop having knocked off 30 minutes on the ride. Had to add in a 10 mile hill climb loop! "I knocked off 30 minutes!" Can you believe that!!!!!!!!!!! I was a lot smoother this time. Power profile was less choppy. https://connect.garmin.com/modern/activity/1741109819atts. Slow is smooth. Smooth is fast.
SWIM-7,218 ( 18 yards hmmm. All I can say is GARMIN) BIKE-76 miles. Please see previous post on long ride. IT ROCKS! RUN-18 miles.
SWIM- Two longer swims on Tuesday and Friday. Friday was a rough swim due to my lane partner being an ASS! He ended up getting kicked out by the lifeguard. He couldn't handle a GIRL out swimming him. Nasty piece of work. He would kick me as I swam by him.
BIKE- One four hour ride and one two hour ride. Did them back to back on purpose. Weather was great. Felt good too. Nutrition is bang on. Now that it's heating up Going to have to be very careful about hydration while heat adapting. It's supposed to be 94 degrees on Monday.
RUN-Good. Hitting paces well. Legs feeling pretty tired. Split run was totally do able this week. I did the day before the long ride. Much better.
Attitude- GREAT! fatigue 3/10.
I only missed one training session this week. The run after the long bike. Hubs was out of town and Myah wanted a Mom date. So we went and got fruit pies and went to the river. I think she missed me. She never stopped talking! Sweet girl.
Right now i'm struggling with trying to fit it all in. Feeling mildly overwhelmed. Managed to get a little yard work done today. The lawn is so tall I had to us the weed wacker first before I could mow it. I guess I am officially in "training". Have decided to decrease my garden size this year and put half in dormant. Partly because I need to do some repairs and partly because I don't have time. I will be planting lots of tomatoes though. Gotta have them. I have a large farm stand 2 miles from my house.
Question- Where should I be focusing my energy? Bike vs Run. I feel like the run is on auto pilot and the bike is where it's at. A solid bike is the secret to success.
Next week there is a Big day protocol again (wk3). Any advice? Planning to do the same route with about 2700ft of climb. Temp mid 80's on the run. Will need to add in about 20 miles to meet the 4 hour window on the bike.
Have a great week! I really appreciate your guidance and friendship. The pancakes emoji are so cute!
@Jacklyn Moore - You are on a roll...yes...keep it up. That ride is GREAT!!! You are getting stronger and smoother...a great combination.
Your time needs to be on the bike...I am okay with you not meeting the run goals beyond 20 miles if you can continue to grow the bike. Swim as you can. If you only got one swim in on a given week, but you got all the bikes in and 20 miles of running as divided up...score.
You can always "catch up" in swim mileage in the final taper window as needed, but it's putting that other time that matters on the bike...how about you let me know what's sustainable for you time-wise in a week (X hours on Monday, etc) and I can adjust from there!
Saturday Check in Time or better titled "Time to rat myself out."
Week was going great until Thursday when my girl wakes me up at 0430 with a right lower tummy pain. Ended up in the walk in clinic for rule out appendisitus. Labs ok but her abd. xray showed something. Had to take her back Friday for an ultrasound. Talk about a Mojo killer. I missed Thursday and Friday. I ran 1 whole mile on Friday. I was afraid to take my eyes of her. Today she is finally starting to look like herself. I did get my garden planted.
Swim: 0 yards Bike: 48 miles hard fought with nasty wind. 2800ft of climb. Run: 20 miles. Split run done today.
I was out running this morning. It's about 70 degrees. Warmer than i'm used too! Doing the split run protocol. I kept finding myself cruising at 10:00 miles. TRP is 11:16. I guess i will be well rested for Test week next week. I think there's going to be a significant zip code change in both bike and run. Provided I execute well.
Sometimes your the windshield and sometimes your the bug. This week I was the bug. Time to get back at it!
Have a wonderful weekend. Your Instagram pictures are great!
Hey Myah, thanks for posting...Moms are indeed awesome, but don't forget your Mom is the most awesome.
@Jacklyn Moore - maybe we bump up the mileage on the weekend ride(s) once you are through testing? We want to keep the numbers up when Life is rolling in your favor...let me know what's possible.
OMG! Myah is freaking that you answered her back. LOL. Thank you. Made her day.
I'm doing my best but falling short of perfection. Plan for this week;
Tues- Bike test/run-strides x 60" Wed-Swim/run trp x 40" Thurs-Run test/run x60" Fri-LONG ride X 240". Hubs is taking the day off and we are going far afield./ Run x 35" Saturday-Run x 60"/Bike x120"
How does that work? Body comp. holding steady. No further wt loss but feeling good. Tightening up on carbs outside training periods. Debating whether to do the run test. Zones are naturally increasing on there own. Have a great week. See you on Strava.
Comments
I hope you had a fabulous day hanging out with your Mom. Lucky Son. I too enjoyed our chat.
I see why you are the MASTER at this schedule thing. I LOVE IT! Totally works. It even gives me room to wiggle.
Not sure where run mileage is going to land. Will have to see. Still pursuing the 30 mile a week base mileage. Almost there. I have a comfortable base 8-10 mile run now. Heart rate is coming back on line from being sick.
Having both bikes back to back was tough. Spreading them out should allow me to complete them with quality. Will get out on the road as often as weather allows. I feel that my bike needs some TLC right now. I would like to put my running on autopilot and really spend time in the saddle.
Have a great weekend. I gotta hit the pool at O-dark thirty tomorrow.
Best wishes,
Jacklyn
#CPR
Not too much to report. Well....
Now don't get mad but.....
I followed the plan but wheres the running.
Run total 11 miles (Hmmmm, I think I missed something)
Bike 42 miles (on the trainer. OUCH!)
Swim 6000yards (That was a success)
Goal for IM WK2 #2
Run: MORE!
Bike: 80+
Swim: 6000y
The run mileage was because of the new arranged schedule. Next week i'll be on course. Did the split run today. It was AWESOME! Nailed the paces with room to go.
Left achilles and right middle calf are bothering me. They're sore. Stretching and massaging. Running makes it better. Will be getting a deep massage next week.
Thanks for everything. Hubs wants on the computor. He has a new toy to show me. Happy Easter!
~ Coach P
I went and found my old massage gal who knows how to bring the pain. She spent 90 minutes just on my legs and glutes. Tomorrow my legs are going to be much happier. I see her next week again. Then I should be good. She is going to do her first sprint tri this summer. I gave her the web site and the information about the sprint plans. She loved your video.
As for training. I'm SICK again! Dam seasonal allergies! I should be ready to fly modified tomorrow.
Have a great time loving on your gals!
I hope the glutes are as happy as my girls are on vacation!!!
~ Coach P
Starting to feel like the living again. Appetite still sucks. Have 1 more week of WK 2 IM training left. Tried to do the long bike today on the trainer. Did 1 hour. HR was fine. Power spot on but my lungs were burning. Took the hint and shut it down. Felt really good to get work done. Tomorrow I swim/run. We'll see how that feels. For this week, while recovering, I will be cutting time down. Intensity looks ok. I'll let my body lead the way.
Weather at the end of the week is supposed to be amazing. Shooting for a long bike OUTSIDE on Friday/Saturday. One thing is going as planned. Stepped on the scale and it read 175 lbs. That's 15 down and 5 left.
Have a great week.
Even when you are "down" you are crushing it...nice work!! I really like how you are listening to your body. Continuing to try, but still not forcing anything!
Paying attention,
~ Coach P
IM WK2 x3 (Last one)
Summary:
Run 8miles, bike 80, swim 2000yards
Only ran on the TM because my lungs were still recovering and a little burning.
Due to fabulous weather Friday and Saturday and heeding your words. I hit the road on my two wheeled stead. Friday was 30 miles along the river with a head wind and about 2000 ft of climb. I know! NOTHING compared to camp. 11,000 ft of climb. GEEZ. Ended up with this ride Having an IF of 1.16 NP 149. It was a HARD ride. Ended up in a group. The senior member stated, " Man! You are a lot stronger than last year!" The guys actually let me pull. NICE!!! It felt really good to just GO!
Second ride was 41 miles with IF 1.0. NP 129. I went out by myself looking to climb. Got about 2500 ft in. Thought I did a better job on managing my watts. Guess not. Heart rate was better. I left the house with a icky stomach. Didn't think to much of it. Breakfast didn't bother me. Drank my BCAA's and went. Fueled the same way I did the day before. New I was in nutritional trouble about 20 miles in. Managed to do damage control until I got to a store and had a coke and crackers. That helped a lot. When I took off my arm warmers my arms were swollen. By the time I got to the store I was not feeling good at all. Lesson. Take more food and liquid with me. I stuck to the numbers which wasn't enough. Not for 3 hours of climbing. I was feeling pretty rough so I didn't do the brick. Instead I ate dinner.
I'm slated for BIG day protocol this week. The only good days this week are Tues and Wednesday. Rest of the week is BAD. I am really challenged to find a route that allows me to keep my watts z2-3. I have nothing flat-ish to use. I can't avoid climbing. I will always get about 1500ft. It's constant rollers.
Can I hack the Big Day for mid week if I PROMISE to take a rest day after?
I loved the pictures of everyone at camp. I am so jealous. On a personal note. My hubs has taken a couple weeks off from work. He is finally starting to deal with the demons related to his job. I am always going to put my family first before training. If he needs to go do things. Off we go. I kinda like the dude. Just a little.
Talk soon. Your "the bomb" baby.
Sitting isn’t the problem…the standing is!! And sleep sucks with this sunburn, but I am not complaining…sun is great!
Those are both great rides; yes, you will need to up your "in ride" and "between ride" nutrition plans as you are now pretty much ALWAYS ON for training mode. Good lessons learned. Gotta keep that body happy.
The midweek Big Day is fine…it has to work with your schedule after all! Day off after is mandatory please. Don’t worry about the rollers….just back off going up, pick it up a bit going down. The rollers will teach you how to manage your effort and flatten the course. A critical race day skill!
Glad you enjoyed camp…it was a blast!
~ Coach P
Ps Yes, always take time for that doode. "He’s a keep-ah!" is what we say around these here pahts.
Here is your favorite type of reading! I scanned my nutrition plan from Kyla for my IM. Will be testing it tomorrow for the big day protocol. Thought I would send it too you. See what you thought.
Have a wonderful day. I hope your SUNBURN has eased off.
Thanks! 1 bottle an hour is a good start...if you don't pee while riding, you might need more. Being able to drink more is an asset on raceday. But first let's get you drinking the one.
Note, I recommend switching to Gatorade Endurance (they don't use perform any more) when done with your product..so be sure to read up on that!!!
~ Coach P
SWIM ~ 2450 yards
Ate breakfast then hit the pool. Stroke was slow but steady. Just cruised the hour with great form. Out swam my husband by 16 laps.
T1 home: 25 minutes. 1 bottle and 1 pb&j, 1 tums.
BIKE~51.8 miles, 2750 feet elevation, average speed 13.8, avg HR 123 bpm, NP 125 watts, Avg Pw 94w
We looked at the Santa Rosa profile and picked a route that front loaded the climb as well. Beautiful ride. Wasn't too concerned about speed. Climbed like a billy goat. Biggest focus was road testing nutrition. Negative up the last 20 miles. HR climbed steadily at the end. https://connect.garmin.com/modern/activity/1712959346
Total in: drank 5x27 oz of NBS . Plan was for 4 for the 4 hour ride. Bathroom stop x2.
ate 7 granola bars in small bites (880 calories)
6 clif blocks with caffeine in the last hour
72 jelly bellies (200 calories)
1 tums every hour. No stomach issue.
I was flat out terrified of another nutritional failure. I was so thankful to have my hubs along with. He had a blast being my two wheeled cheerleader. It was a challenge to eat and drink so frequently. My bars melted into a goo lump. Found that I could tolerate larger snack portions each time.
T2 home: 30 minutes, 1 bottle, animal crackers. Felt GREAT! Nice and sweaty. Excellent attitude. Excited to run. Bathroom x1
No swelling noted.
RUN~ 4 miles, Avg.pace 12:43, HR 134bpm, Time 53:34
HOT! Decided to take my camelbak instead of a hand bottle. Had a feeling I was going to need more volume due to the heat. I was right. I was DRIPPING! Mild left hand swelling noted. Once my knees loosened up. No worries. Was slow but felt good. Ran z1-2. Kept a close eye on heart rate because of the heat. Hubs couldn't believe that I wasn't totally shelled! I was tired but didn't feel too bad. I mowed the lawn after wards. https://connect.garmin.com/modern/activity/1712959346
I was so relieved! I finally have a workable nutritional frame work to use. Now i'm excited to GO!
In Kyla plan for the run she wants me to switch to half strength GE after my bottle runs out. I am to have another bottle of NBS mix in special needs. Other than that graze my way to the finish. NO PROBLEM! I wish you could have seen me dancing up the road to the house. I was sooooo relieved. Gained 1 pound.
Mark was so excited when we got done. He was over the moon proud of me. I think he is convinced,now, that I can finish.
You can't outperform your stomach, and you did this just right. I love how you are taking EN, making it yours, and just crushing it.
Bonus point to you for having the best hubs.
YAY!!
~ Coach P
Thank you. Kyla is pleased as well. She tweaked the plan a little for the next Big Day test. I am sure glad I have the two of you helping me. What amazing people you both are. Masters of your crafts and just lovely souls. I am starting to see how much I need my team to get me there. You each have a role to play. I have no idea what I will ever do to repay you all.
I plan on doing that bike route weekly. It is a challenging amount of climb with some great technical descents. Will add more climbing in a couple weeks to the route. Can easily add more miles to this loop as directed.
I took the ordered rest day. My legs were sore! Especially my quads. I'm actually really surprised at how sore I am. Don't think it's DOMs. Going to go for a TM this afternoon. Z2-3 x4 miles with strides. Should be fun.
Have a great weekend! I'm going to a baby shower tomorrow. I'd rather go for a run. I don't do the typical GIRL thing very well.
How awesome was this week! The bummer is that I am actually needing some recovery from the big day. Tried to run yesterday - Legs of lead. Ended up doing yoga and rolling. Today, better but still a push. Was able to TRP for 3 miles.
SWIM- 5700 yards, BIKE-70, RUN 14 miles.
Looking forward to next week and some run mileage. Not a high mileage week but FANTASTIC quality. Having my nutrition plan work really has taken a load off my shoulders. I have been really worried. Please read the prior post. I am gushing about YOU!
Have a great week. Talk soon!
~Jacklyn
And I like how you respect it's needs to rest!
So good!
~ Coach P
Today was Tuesday Threshold run. Z3-4. Z3 (10:12) x1mi, then 2x1 at 09:47. Hit my paces like a CHAMP! The second one was gently uphill. Feeling pretty sparky. I had my doubts that I would be able to do it. Nope. I love surprising myself. #workworks#CPR
Tomorrow is Long ride day with the hubs. Going to go find some mountains to climb. I'm in the mood for a view from the TOP!
Long ride complete. 45 miles, 2000 ft climb, IF 0.91, avg hr 124, NP 125 Avg speed 14.0 ( 1 mile/hr faster than last week).
Have a great week! Your getting some serious LOVE on face book today!
Jacklyn
You are really ripping it up...that's a fantastic ride for you...and 2k in 45 miles is NO JOKE!! Woohoo!
~ Coach P
So you didn't follow your plan huh? I wonder what Coach P. would say to the P. that didn't follow the plan???
Saturday summary: Fatigue rating 2/10.
Swim: 5000 y
Bike: 60 miles (open road. 2000+ feet of climb)
Run: 21 miles (WOW. Didn't realise that!) Double run Thursday adds up quick.
Had a massage on Thursday. She worked my legs over pretty good. They needed it. Woke up Friday with both calves tight, sore and fatigued. As I add up the weekly total, it just dawned on me, how far I ran on Thursday. No wonder my calves talked back. I haven't run further than 6 miles/run in weeks. Decided to take a self care day. Did rolling, stretching, compression and hot tub therapy. Calves felt better. Still sore and tight today but better. Continued self care for day 2. Will hit it tomorrow. Quality for this week high. Second run on Thursday was HARD! That was pure mental grit! A 5 mile slog with no get up and go.
I don't normally have Sunday off. I will get a bike/run in tomorrow.
Happy Mother's Day!!!!!
I took Mother's day off this year as a gift to my Daughter. She wants to make me pancakes! Children truely are a gift. She made me two little clay pinch pots for my window in the kitchen! I couln't be happier. She's so proud of herself.
Talk later-Jacklyn
I do want to try to get that swim up a bit closer to 7500...what are your thoughts on that?
~ Coach P
Thanks! I love,love,loved my Pancakes!
Made a dent in your 7500 swim goal today. 3600 yards at 01:47 a 100. Take that! I then hit the TM for the tempo work. Hit my paces. Man the TM does not let you cheat or get lazy!
I see that @Mariah Bridges has fired up the IM Santa Rosa page. WHooopppeee! It's getting real.
Have a great week! Check in on Saturday.
Jacklyn
5/18- Just got back from my long ride. Same route as previous two. Came in to my scheduled second stop having knocked off 30 minutes on the ride. Had to add in a 10 mile hill climb loop! "I knocked off 30 minutes!" Can you believe that!!!!!!!!!!!
I was a lot smoother this time. Power profile was less choppy. https://connect.garmin.com/modern/activity/1741109819atts.
Slow is smooth. Smooth is fast.
IM wk 2 week in review
SWIM-7,218 ( 18 yards hmmm. All I can say is GARMIN)
BIKE-76 miles. Please see previous post on long ride. IT ROCKS!
RUN-18 miles.
SWIM- Two longer swims on Tuesday and Friday. Friday was a rough swim due to my lane partner being an ASS! He ended up getting kicked out by the lifeguard. He couldn't handle a GIRL out swimming him. Nasty piece of work. He would kick me as I swam by him.
BIKE- One four hour ride and one two hour ride. Did them back to back on purpose. Weather was great. Felt good too. Nutrition is bang on. Now that it's heating up Going to have to be very careful about hydration while heat adapting. It's supposed to be 94 degrees on Monday.
RUN-Good. Hitting paces well. Legs feeling pretty tired. Split run was totally do able this week. I did the day before the long ride. Much better.
Attitude- GREAT! fatigue 3/10.
I only missed one training session this week. The run after the long bike. Hubs was out of town and Myah wanted a Mom date. So we went and got fruit pies and went to the river. I think she missed me. She never stopped talking! Sweet girl.
Right now i'm struggling with trying to fit it all in. Feeling mildly overwhelmed. Managed to get a little yard work done today. The lawn is so tall I had to us the weed wacker first before I could mow it. I guess I am officially in "training". Have decided to decrease my garden size this year and put half in dormant. Partly because I need to do some repairs and partly because I don't have time. I will be planting lots of tomatoes though. Gotta have them. I have a large farm stand 2 miles from my house.
Question- Where should I be focusing my energy? Bike vs Run. I feel like the run is on auto pilot and the bike is where it's at. A solid bike is the secret to success.
Next week there is a Big day protocol again (wk3). Any advice? Planning to do the same route with about 2700ft of climb. Temp mid 80's on the run. Will need to add in about 20 miles to meet the 4 hour window on the bike.
Have a great week! I really appreciate your guidance and friendship. The pancakes emoji are so cute!
Your time needs to be on the bike...I am okay with you not meeting the run goals beyond 20 miles if you can continue to grow the bike. Swim as you can. If you only got one swim in on a given week, but you got all the bikes in and 20 miles of running as divided up...score.
You can always "catch up" in swim mileage in the final taper window as needed, but it's putting that other time that matters on the bike...how about you let me know what's sustainable for you time-wise in a week (X hours on Monday, etc) and I can adjust from there!
~ Patrick
Week was going great until Thursday when my girl wakes me up at 0430 with a right lower tummy pain. Ended up in the walk in clinic for rule out appendisitus. Labs ok but her abd. xray showed something. Had to take her back Friday for an ultrasound. Talk about a Mojo killer. I missed Thursday and Friday. I ran 1 whole mile on Friday. I was afraid to take my eyes of her. Today she is finally starting to look like herself. I did get my garden planted.
Swim: 0 yards
Bike: 48 miles hard fought with nasty wind. 2800ft of climb.
Run: 20 miles. Split run done today.
I was out running this morning. It's about 70 degrees. Warmer than i'm used too! Doing the split run protocol. I kept finding myself cruising at 10:00 miles. TRP is 11:16. I guess i will be well rested for Test week next week. I think there's going to be a significant zip code change in both bike and run. Provided I execute well.
Sometimes your the windshield and sometimes your the bug. This week I was the bug. Time to get back at it!
Have a wonderful weekend. Your Instagram pictures are great!
~Jacklyn
@Jacklyn Moore - maybe we bump up the mileage on the weekend ride(s) once you are through testing? We want to keep the numbers up when Life is rolling in your favor...let me know what's possible.
~ Coach P
I'm doing my best but falling short of perfection. Plan for this week;
Tues- Bike test/run-strides x 60"
Wed-Swim/run trp x 40"
Thurs-Run test/run x60"
Fri-LONG ride X 240". Hubs is taking the day off and we are going far afield./ Run x 35"
Saturday-Run x 60"/Bike x120"
How does that work? Body comp. holding steady. No further wt loss but feeling good. Tightening up on carbs outside training periods. Debating whether to do the run test. Zones are naturally increasing on there own.
Have a great week. See you on Strava.
~Jacklyn