@Jacklyn Moore - that plan looks great!! I say that you skip the run test...I would prefer you get the split run done, as that run volume is more important than anything else. If the split run doesn't work in the schedule, then just do what you can.
No run test. Is there some where down the line when you want me to run test?
I stepped on the scale and i'm down 1.5 pounds since last week.! 5 pounds to go. Something went right last week! Ya me.
Here's something for you.
"Excellence is never an accident. It is the result of high intention, sincere effort, intelligent direction,skillful execution and the vision to see obstacles as opportunities." So this week I plan on being EXCELLENT! What's your plan???
Always the bright side -- awesome!! Those long rides are a real change for you from what's "normal" and that's why you were seeing such great results.
I suspect we will see similar games for the run, but I don't really need you to do the test just yet. Perhaps we testing again in a few weeks, but for now I prefer that you continue to consist of work to be done to prepare you for the long run on race day. That session is simply more important!!
Thank you! What other side is there? I have seen the dark side. I chose to not live there. Maybe visit but never stay long. I have to many wonderful blessings to enjoy.
I agree about seeing similar bump in the run. My concern is not knowing what pace to run at SRIM.
I love long rides. I live in such a beautiful place. I had gotten complacent because the trainer is so convenient. Don't expect the new zip code to be that much of a stretch. I was already riding in that area anyhow.
Swim: 7650 yards Swam 4300 yards at 01:51/100 yards. Bike:60 miles, + bike test. Put on my Aero cover and boy is that cool! Run: 21 miles
As to why my run miles are less than I planned. Wednesday night I stood up and did something to my right knee. Knee was pretty sore. So I swam instead of the planned bike on THursday. Held off on the run. Did self care ie-ice,compression, nsaids. Friday knee was still sore, so I taped up and went for my long bike with hubs. Did a five mile test loop to check my knee. Felt ok as long as I didn't get out of the saddle. We went on a challenging ride with HUGE rollers. Did great. 2800 ft of climb. When I got home my knee got pretty stiff so I elevated and iced instead of running. This morning taped up and went out for split run. Did a long slow warm up. My walk breaks were a little longer. Knee felt great. Stayed off of hills and just did flat land. Pace was fantastic! Was cruising at 10:00. Ended up with 6 miles. Three hours later my knee still feels good. Slightly stiff. Plan to get in run #2 here shortly. I have one tender spot on the medial aspect of my knee. No ROM issues. Will see chiro Tuesday for ultrasound and laser therapy. Other than missing the two runs I have no plans to cut back or lay off. Taping feels pretty good.
I hope I made good decisions on caring for this goofy injury.
@Jacklyn Moore - I am excited about that long swim as well as your long ride. Those numbers are starting to add up and look good.
Great call in caring for your knee. Most injuries are done just like that, you are beat up and tired and you just "tweak" it. I'm glad you were able to rest and adjust your week. Please keep me posted, and consider keeping it again today with elevation and ice just to be safe.
Saw My chiro yesterday. He thinks I have a mild case of patella bursitus. So ice, compression, elevation etc.... He wants me to lay off for a couple days. I said Nope. I will dial it back a little. I have no pain, swelling or soreness. If there was an ouch I would agree. I know that wk 7 is coming.
Went for long ride today. Rode with my new zipcode and SMOKED it! Pr'd multiple climbs today. Hubs got his butt rode into the ground. Knees feel stiff. Weather is going to get yucky this week. So went longer than planned. Was ordered 120 min we rode for 180 min. Plan on running later after I ice my knee. I have a massage tomorrow. https://connect.garmin.com/modern/activity/1783985904
Speaking of Week 7/8. Due to family logistics, I can't go to bike camp. I still have the time off. So I am planning on killing the plan. Myah out of school and i'm farming her out while I do this. I'm actually pretty nervous about the volume.
Running doing ok. Tempo run yesterday was tough. I don't think I was as hydrated as I could have been.
Have a great week. OH! I'm a new Grandma! Little Boy Moore. SO now I have two little people running around. Life is tough.
@Jacklyn Moore - thank you for the update. I have to start off by saying that I saw the baby pictures of mine, so adorable! Congratulations!
Something like bursitis is just a result of the training load. If we can help you get over this hump, you should be OK but the self care stuff remains. Lots of icing after every ride please.
I don't really feel the need for you to do a lot of her running. I will take consistent running at TRP if the intensity becomes a problem.
As for next week, just approach it one data time. No individual session is more important in the week. But week itself, the sum of the parts, is greater. Just makes my decisions and be as consistent as possible!
Thank you! I haven't been able to hold him yet. They go home today. Did you know that today is "National Sexy Grandma Day!" Seriously. I did not make this up. You know that Facebook is always correct.
I think I understand how you want me thinking about wk 7/8/9. Tory, my chiro, has me on a short leash. No worries.
I just put my bike into the LBS for her tune up and all around go through. Won't have her back until Saturday. So swim and run it is. That's one of the reason's we went long yesterday.
Feeling really strong and smooth in all areas. Did long swim today. 4900~ 1:49/100 yd. That's a 3 second improvement over last weeks swim. I'm in a good head space even though i'm scared spitless. Dang there's a lot of moving parts.
Seeing as how Rich is stepping down, how is that effecting Santa Rosa? Is he still going to be there?
@Jacklyn Moore - it is definitely a lot of moving parts, but you're doing a great job of managing the mall. And listening to your body, which is not something that everyone here inside the team actually does! :-)
As for the question about Santa Rosa, I can't answer that just yet. He will not be there… He is officially done with all official work for EN. We are scrambling to find other options that don't break the bank!
Thank you. I appreciate the directness and honesty. Now I have an idea as to what i need to do to prep my little family for. I have not idea what to say to you. All I can say is I'm sorry. I hope this isn't the end of your relationship all together. I know how i'm feeling. Please let me know if there's anything i can do.
Swim- 7200 yards Did 4700 yards at 01:39/100. That's 3 seconds faster than last week. Ya me! BIKE- 70 miles 30 miles on the trainer. Just a steady ride. Had an amazing open road ride with hubs. Dropped him like yesterdays new! PR'd several climbs with my new zip code. Ya me again! RUN- OOPPPS. 12 miles. Knees are really tight after riding. Running was stand alone runs. Ran 1.5 hours yesterday for 7 miles at TRP/z2. Felt pretty good.
KNEES- Icing and stretching. Had a great massage that helped a lot. Have upped my massages to weekly until wk11.
Body comp.- This is cool. Down to 173. # pounds from goal. Ran into a biking friend I haven't seen in about 5 months. First thing out of his mouth was," Dang girl! You look FIT!" Is that perfect or what!
I try to not mood train. Reading about Rich leaving was difficult. I am concerned, as are others, about the work load placed on you. We are such a needy group of toddlers.
@Jacklyn Moore - Always great to see your updates, thank you! As I go through your progression, you were hitting the big things with the exception of the long run. You continue to make smart decisions which is great. Let's keep an eye on those knees from those runs and decide if we need to adjust the work out placement moving forward.
The biggest thing you're doing right now is continuing the body composition. That's like having an extra work out go really well so we want to keep that up as best you can. This is where consistency becomes your friend. Super pumped.
Thank you also for your concern and thoughts about me. The team has been amazing, and everyone is 100% concerned as to whether or not I can handle the work. I won't lie, I am intimidated. I'm doing a great deal of work here behind the scenes but I promise not to drop any balls. This is tricky because as a triathlete I have zero hand-eye coordination, but I promise to do my best!
LMAO. But you have the foot speed to chase the ball you drop!
I am just concerned about work/life balance. Especially since you work from home. But you have just a little experience at this. I have no doubt you will do your best. We all adore you. Not to worried about that.
I am such a chicken. My knees act up after I ride. They seem to do fine when I run. I need to pluck my feathers and get the bricks done. I have been hacking the long ride into early in the week due to weather and so hubs can ride with me. Bike date kind of stuff. I am wondering if that earlier long ride in the week isn't setting me up. I also have been trying to protect Saturday as a low time commitment because it was the only day off with Myah. School is out on Thursday. So not as much of an issue.
This is week 6/12. Run focus. I am going to try and hit the workouts as wrote. No hacking except for Friday. No swim. Going to take my girl to Eugene to celebrate school getting out. Saturday looks like a good day to ride long per the weather forecast.
Got called off this morning. So unexpected day off. Going to go swim here in a little bit. Picking up the swim I normally would have missed.
@Jacklyn Moore - Thank you so much for the vote of confidence! I think once I can get my mom settled back home, things. If anything is been stressful in the last four weeks, it's been her recovery from surgery. I'll definitely use all of your mojo there.
That's interesting news about your ride. I don't have your date in front of me, but I'm wondering if it's a function of your cadence? If your cadence is lower than 85 or close to it, it's possible you're putting a little extra stress there through the knees.
I'm not saying change your whole ride, but maybe focus on a slightly higher cadence in the last 30 to 45 minutes? Something to think about when you have to run off The bike. Let me know!
You are in soooo much trouble! What's up with MOM?! Fairs fair. I tell you all my bumps in the road. What is the ETA for Mom coming home? How can I help? I completely understand. It's so hard to be the caregiver for the ENTIRE family. I know your hitting your training but is training helping you care for your spirit too? You are a fantastic son. Don't forget that. Also don't forget to accept help from family and friends. Being an island sucks! Been there. Sending healing MOJO to Mom!
Already thought of the cadence strategy. Going to implement it tomorrow. My cadence is usually 80-90. But with my new zipcode it may have slipped a little. Changed by bike comp. to have cadence with power.
@Jacklyn Moore- fair enough, but usually I keep those things to myself. :-)
My mom had back surgery and was in rehab for two weeks before she developed a blood clot in her leg and some clots in her long's. She was remitted for a week and put on heparin. Instead of discharging her back to rehab, Hospital sent her home! So we are scrambling to accommodate her as she lives alone.
So far, so good. Just a lot of stress making sure she's in a good place and still is independent as she wants to be. Thankfully we only live about an hour away. I think I will be much better once I get to camp this weekend and can focus on being more "normal." There is such a thing as normal, right?
I know you do but it's MOM! Bless her. What a huge thing for her and you. I have had her on my mind for a couple weeks. Now I know why. Please given her my best and a hug. Mom's are the best. I'm sure she remembers when you were fighting to spread your wings and she was trying to keep you safe. Lifes a circle. Sounds like she's doing ok. Being at home will force her to get up and move and speed her recovery and improve her strength. If your worried about at night sign her up for medic alert. It's by the month and has some great benefits.
Normal? HAHAHA. Let me know when you figure it out.
Bike camp. NUTS! Wish I could be there. So close yet so far:( Does that mean your going to be at IMSR????
Was on the trainer last night. Did a reverse brick. Got on the trainer for 60". Focused on cadence. As soon as the cadence would drop below 85 my knees would talk back. Not bad when my cadence was higher. Knees tight this morning.
Have on the deck the long, 2 hour run. Will let you know how that goes. Running has been feeling fine. For some reason I haven't been able to hit my paces very well. Myah and Mark both have a virus. I hope it's not coming for me.
Thank you so much for the kind words about my mom. We do have that medical alert and it does give us both huge peace of mind.
Clearly that cadence thing is your friend, so we have to make sure it's front and center on your computer for when you're riding outside.
We have a camp this weekend in Lake Placid, the East Coast version. We canceled the West Coast camp because nobody was signed up. So I am excited for camp but I am not going across the country! Enjoy your weekend!
OOPPs. Thought you were flying over to the West coast. Ya know the banana belt. Seriously. I have baby bananas on my banana tree. They're about 3". This is going to be fun to watch.
Take a look at this!!!!!!!!! I was faster and stronger at the end. I am starting to see that I have an endurance engine. Until I get to 4-5 miles i'm just not warmed up. Knees barked at 9 miles but settled down. Hubs found me and followed me the last mile and said my gait looked smooth and foot strike was good. He said I looked strong and sexy! https://connect.garmin.com/modern/activity/1799380913
Kyla thinks the root of my swelling issue maybe my low dietary sodium. She had me load up with the salt shaker yesterday. Had no swelling until mile 8. Then it was very mild. Good sweat rate and mildly salty. No grit.
Have a great time at camp. Whose bringing the s'mores? I like banana boats personally. Still jello. Someday.
Looks like your having fun at your 50/50 LP camp! Happy Fathers Day!
2017 IM Wk 6 Summary
Not too bad. Feeling pretty happy but tired with this week. Hit all but one session. Swim- 7000 yards ( slow and flat this week. GO figure)
Bike-85 miles Todays, 210 minute ride was pretty good. Started out tired and very nervous. Able to ride 65 miles, IF 0.71 avgHR 131, avgPW-121w, climb 2500 ft. Was unable to get my 920 to transfer the file. Sorry. Knees did ok. Maintained a higher cadence. Was able to spend more time aero, that seemed to help. Nutrition good. Hydration good. Slight swelling noted. Rest stop x2 as planned.
Run- 28 miles. Long run Thursday was GREAT! 11 miles. I have come to the conclusion that I have a slow to get moving engine. Takes about 3-4 miles. Negatived up the run. HR was steady. I was so happy with this run I ordered a new pair of running shoes! https://connect.garmin.com/modern/activity/1799380913 Practiced filling my aero bottle, taking tums on the fly, and unwrapping my bars. I hope you have a great time at camp.
Took Tuesday OFF! My attitude was BAD! Went off the reservation and spent the day playing with the family. Much improved.
Wednesday- Went for my first OWS at Cottage grove lake. My wetsuit and I started off on a bad foot. After multiple short swims to just get used to the wet suit. I was ready to get it done. 3000 yards in choppy water. Felt pretty good. Slow. 02:14/100. Was sighting a lot. Hubs said i looked good. Smooth. Took awhile to settle down and SLOW down. Thursday- Big bike/run day. Goal 112 miles. Will be lapping a 20 mile circuit. About as flat as I can get. Estimated temp to peak at 89. Friday- same. Temp 97. Hope to be done before that hits. Saturday- Long run. temp 102! Yep. EARLY EARLY run. Sunday- OFF. Going camping for a couple days. Be back on the reservation on Tuesday. Have a great place to run.
@Jacklyn Moore - that plan looks perfect! Remember, the hotter it gets the more you need to drink. So please pack your car/personal aid stationwith as much stuff as possible. If you have extra no salt pills, bring those two as you might need one per hour. So excited to hear how it goes… I know this is huge for you!
Headed out as planned Thursday am. We were on the road at 0700. Wind was already a little gusty but not bad. Temp 61. Had a small breakfast. Stomach was a little off. Didn't feel too sparky either.
We had decided on a 24 mile loop that was relatively flat. Plan to do 5 loops.
Lap 1- mile 0-24 Tired. High heart rate. Took a while to settle in. Had a "lets get it done attitude. No joy." Lap 2- 24-48 Better. Good pace. HR 125-133 bpm. Average pace 17 mph. Wind was starting to get much stronger and temp was up to 80. On point for fluid volume and nutrition. We even found a good spot to refill our water bottles. Have peed twice. Lap 3- mile 48-72 Really windy. Gusts are fierce! Temp 85+. HR still good. Backed off power and pace a smidge due to wind and temp. Still on point hydration and food. Have started cliff bloks early for added sodium and calories. Have also started emergency jelly beans. Stomach has started to feel yucky. Jelly beans have helped with my stomach so onwards. Lap 4- mile 72 to home. It was like riding in a blast furnace. 18 mph gusts. Power is starting to fall off. Partly because i have to small ring it because of the wind. Hands are swelling. Wetting my jersey with water. We get to the turn around and my stomach starts cramping. Time to go home. Hoping to rescue this and still get the run in. Pushed fluids on the ride home. Laid off the solids. Total 78 miles and 5 1/2 hours in the saddle. https://connect.garmin.com/modern/activity/1813110142. Lap 2,3 https://connect.garmin.com/modern/activity/1813090682. Lap 1
t2 home- Felt ok. Had my T2 snack and headed out. Temp 96. Took camel bak. Wore arm coolers that have been soaking in the fridge and put ice under my hat/sports bra. Took a small bottle of water for rewetting.
Run: You weren't kidding about SLOW! Holy cow. Maintained HR 130's. Pace was 12:11's. Started out SLOW and settled in. Could feel that my stomach wasn't happy but nothing bad. Drank 24 oz of elixir. Actually felt quit comfortable thanks to my arm coolers. Total 3.5 miles. https://connect.garmin.com/modern/activity/1813192086
If this was Santa Rosa I would have been in damage control. I have no doubt that my GI issues would have worsened. When I got home from the run I had some chicken broth. That helped.
HR never uncoupled on bike or run. YET. My stomach has been unhappy all week. Nothing I can point too. The heat wasn't that bad but the wind was hard to handle. Mentally and bike handling. I can't help but wonder if i'm prepared for IMSR. I know I still have time but really. We'll see what next weeks race rehearsal shows. Right know i'm about to cry.
This morning got up at 0530 to hit the road. Drank a glass of water. Stomach cramped immediately and i went back to bed. Hubs was not heart broken. Stomach is still unhappy. Decided to lay low today. Plan to get the long run in tomorrow in the am before it's 107! Summer is officially here.
I know that I have another shot at this next week. My knees did great.
One good thing. If I had rode today I would have missed snuggling my new born grandson. So maybe the cosmos had other plans.
Crushed my long run! I am sooooooo happy. Hit paces like a champ. Stomach was crampy at the start. Decided to go semi solid and elixir. I added an extra scoop of powder d/t the heat index. Scant swelling noted. Ate 1 blok per mile. Temp 70-95 degrees. Thank goodness for arm coolers. What a difference the arm coolers made. I put them on for the second hour of the run. WOW! I am convinced. You can totally see the heart rate drop in the profile. They're really sexy too. https://connect.garmin.com/modern/activity/1813192086
My Garmin dropped 1 mile. It's actually 12.5 miles. It felt great! Needed this boost.
Still wondering if I have the chops to make it through. I guess that's pretty normal at this time. I am the only one who can decide.
Camp week complete. Good volume not great results but considering my father in-law is now down with a GI issue. Not much I could do about it. I think I coped well.
Is it PC to wear a camel bak during the marathon? With my touchy tummy I was thinking about trying to keep to my own liquids. Just a thought.
@Jacklyn Moore - thank you for the detailed report. These longer rides at this point in your training are the hardest. Do you have fatigue in your system as stress of an impending event. This puts undue expectations on your body and can make focusing on the process much harder than necessary.
However, I think you made some excellent adjustments and did really well (Process Always Wins).
Anytime you ride in 85+ degrees you really have to die your expectations back and focus on nutrition. We have no idea what the weather will be like arrested, but you're doing the right thing to prepare for the heat and the wind. Bottom line: if the weather is that nasty you will be one of the few who are 100% ready!
I am a little concerned about how crappy your stomach is out of the gate, especially in the morning. I suggest that you start weighing yourself before and after these longer sessions especially in the heat. If you stand on the scale in the morning before you get dressed and then stand on the scale afterwards post shower, you will have a sense of just how much fluid you lost. Every pound lost is about 16 ounces of fluid that you need.
Also on the run, I do want to keep and I am his hands. In addition to the arm coolers, I suggest that you run with the rseaver bag or some other bag of ice in your hand. That will really keep you cool and help offset the problem. Yes, this is true even for training runs where the swelling might happen. Will be good for you to see if there's any effect.
Honey I'm HOME!!! Three days at the beach was wonderful. Stomach is much better. Ran today along the ocean. Racked up 5.5 miles. No big deal. I told Mark, " One of these days I will discover some faith in myself and my ability to get it done." A lot of negative self talk. Starting to create my race plan.
I have been forgetting to weigh myself pre/post. Thank you for the reminder. Plan for this Week 8 B.IM: Wed- OWS and short run. The OWS will take most of the day. Focus on smooth stroke and relaxing. Thurs-Race rehearsal. Bike long/Run Fri-Long bike/run Sat.- Long Run and the end of vacation. WAHHHH!
Temperature and wind moderate.
How's your Mom?
Have a great week. ~Jacklyn
Had a great OWS. ~3300 yards. Much smoother and faster. We surprised Myah with a lake kayak. She loves it! She told me I can go OWS anytime I want too! It was fun having her next to me. Trying to find ways to keep her engaged and involved. Two weeks left.
Week 8 was tough. Bike is killing me. My butt hurts! So now I've graduated to week 9. My mojo is pretty low. I'm tired but i'm still putting one foot in front of the other. Total: Swim 3500 yards OWS, Bike:80 miles, Run: 25 miles
Plan for week 9: Tues-Bike 210"- going to go shake up the route a little and have some fun climbing. Happy 4th of July. Going to be up LATE. Wed.-OWS swim rehearsal. Thurs-Run long 3 hours. Fri- optional day off or move Saturday here. Sat-Bike 300"/run.
These longer bikes are getting harder to fit in. I know it's a couple more weeks. We'll make it. Mark and Myah went to Tri sports and ordered their EN SWAG. Myah wanted to make sure EVERYONE knows where she belongs! I keep telling you that she has some serious hero worship for you.
Comments
onwards!!
No run test. Is there some where down the line when you want me to run test?
I stepped on the scale and i'm down 1.5 pounds since last week.! 5 pounds to go. Something went right last week! Ya me.
Here's something for you.
"Excellence is never an accident. It is the result of high intention, sincere effort, intelligent direction,skillful execution and the vision to see obstacles as opportunities." So this week I plan on being EXCELLENT! What's your plan???
Have a great week. Adore you!
~Jacklyn
FTP test done. Not just done but CRUSHED! 28 pt bump in FTP. Now that's legit! Biggest bump i've ever had. Now to get to work.
HEHEHEHEH.
I suspect we will see similar games for the run, but I don't really need you to do the test just yet. Perhaps we testing again in a few weeks, but for now I prefer that you continue to consist of work to be done to prepare you for the long run on race day. That session is simply more important!!
I agree about seeing similar bump in the run. My concern is not knowing what pace to run at SRIM.
I love long rides. I live in such a beautiful place. I had gotten complacent because the trainer is so convenient. Don't expect the new zip code to be that much of a stretch. I was already riding in that area anyhow.
Have a wonderful adventure. So jello!
Swim: 7650 yards
Swam 4300 yards at 01:51/100 yards.
Bike:60 miles, + bike test.
Put on my Aero cover and boy is that cool!
Run: 21 miles
As to why my run miles are less than I planned. Wednesday night I stood up and did something to my right knee. Knee was pretty sore. So I swam instead of the planned bike on THursday. Held off on the run. Did self care ie-ice,compression, nsaids. Friday knee was still sore, so I taped up and went for my long bike with hubs. Did a five mile test loop to check my knee. Felt ok as long as I didn't get out of the saddle. We went on a challenging ride with HUGE rollers. Did great. 2800 ft of climb. When I got home my knee got pretty stiff so I elevated and iced instead of running. This morning taped up and went out for split run. Did a long slow warm up. My walk breaks were a little longer. Knee felt great. Stayed off of hills and just did flat land. Pace was fantastic! Was cruising at 10:00. Ended up with 6 miles. Three hours later my knee still feels good. Slightly stiff. Plan to get in run #2 here shortly. I have one tender spot on the medial aspect of my knee. No ROM issues. Will see chiro Tuesday for ultrasound and laser therapy. Other than missing the two runs I have no plans to cut back or lay off. Taping feels pretty good.
I hope I made good decisions on caring for this goofy injury.
Have a great week. See you in week 5!!!!!!!!
~JAcklyn
Went for long ride today. Rode with my new zipcode and SMOKED it! Pr'd multiple climbs today. Hubs got his butt rode into the ground. Knees feel stiff. Weather is going to get yucky this week. So went longer than planned. Was ordered 120 min we rode for 180 min. Plan on running later after I ice my knee. I have a massage tomorrow. https://connect.garmin.com/modern/activity/1783985904
Speaking of Week 7/8. Due to family logistics, I can't go to bike camp. I still have the time off. So I am planning on killing the plan. Myah out of school and i'm farming her out while I do this. I'm actually pretty nervous about the volume.
Running doing ok. Tempo run yesterday was tough. I don't think I was as hydrated as I could have been.
Have a great week. OH! I'm a new Grandma! Little Boy Moore. SO now I have two little people running around. Life is tough.
Talk later my Coachy, Coach.
As for next week, just approach it one data time. No individual session is more important in the week. But week itself, the sum of the parts, is greater. Just makes my decisions and be as consistent as possible!
I think I understand how you want me thinking about wk 7/8/9. Tory, my chiro, has me on a short leash. No worries.
I just put my bike into the LBS for her tune up and all around go through. Won't have her back until Saturday. So swim and run it is. That's one of the reason's we went long yesterday.
Feeling really strong and smooth in all areas. Did long swim today. 4900~ 1:49/100 yd. That's a 3 second improvement over last weeks swim. I'm in a good head space even though i'm scared spitless. Dang there's a lot of moving parts.
Seeing as how Rich is stepping down, how is that effecting Santa Rosa? Is he still going to be there?
Have a great week!
Swim- 7200 yards
Did 4700 yards at 01:39/100. That's 3 seconds faster than last week. Ya me!
BIKE- 70 miles
30 miles on the trainer. Just a steady ride. Had an amazing open road ride with hubs. Dropped him like yesterdays new! PR'd several climbs with my new zip code. Ya me again!
RUN- OOPPPS. 12 miles. Knees are really tight after riding. Running was stand alone runs. Ran 1.5 hours yesterday for 7 miles at TRP/z2. Felt pretty good.
KNEES- Icing and stretching. Had a great massage that helped a lot. Have upped my massages to weekly until wk11.
Body comp.- This is cool. Down to 173. # pounds from goal. Ran into a biking friend I haven't seen in about 5 months. First thing out of his mouth was," Dang girl! You look FIT!" Is that perfect or what!
I try to not mood train. Reading about Rich leaving was difficult. I am concerned, as are others, about the work load placed on you. We are such a needy group of toddlers.
Have a great week.
~Jacklyn
I am just concerned about work/life balance. Especially since you work from home. But you have just a little experience at this. I have no doubt you will do your best. We all adore you. Not to worried about that.
I am such a chicken. My knees act up after I ride. They seem to do fine when I run. I need to pluck my feathers and get the bricks done. I have been hacking the long ride into early in the week due to weather and so hubs can ride with me. Bike date kind of stuff. I am wondering if that earlier long ride in the week isn't setting me up. I also have been trying to protect Saturday as a low time commitment because it was the only day off with Myah. School is out on Thursday. So not as much of an issue.
This is week 6/12. Run focus. I am going to try and hit the workouts as wrote. No hacking except for Friday. No swim. Going to take my girl to Eugene to celebrate school getting out. Saturday looks like a good day to ride long per the weather forecast.
Got called off this morning. So unexpected day off. Going to go swim here in a little bit. Picking up the swim I normally would have missed.
Onwards!!!!
That's interesting news about your ride. I don't have your date in front of me, but I'm wondering if it's a function of your cadence? If your cadence is lower than 85 or close to it, it's possible you're putting a little extra stress there through the knees.
I'm not saying change your whole ride, but maybe focus on a slightly higher cadence in the last 30 to 45 minutes? Something to think about when you have to run off The bike. Let me know!
Already thought of the cadence strategy. Going to implement it tomorrow. My cadence is usually 80-90. But with my new zipcode it may have slipped a little. Changed by bike comp. to have cadence with power.
You are fantastic!
So far, so good. Just a lot of stress making sure she's in a good place and still is independent as she wants to be. Thankfully we only live about an hour away. I think I will be much better once I get to camp this weekend and can focus on being more "normal." There is such a thing as normal, right?
let me know re the cadence change!!
Normal? HAHAHA. Let me know when you figure it out.
Bike camp. NUTS! Wish I could be there. So close yet so far:( Does that mean your going to be at IMSR????
Was on the trainer last night. Did a reverse brick. Got on the trainer for 60". Focused on cadence. As soon as the cadence would drop below 85 my knees would talk back. Not bad when my cadence was higher. Knees tight this morning.
Have on the deck the long, 2 hour run. Will let you know how that goes. Running has been feeling fine. For some reason I haven't been able to hit my paces very well. Myah and Mark both have a virus. I hope it's not coming for me.
Have a safe trip to Santa Rosa. So jello!
Jacklyn
We have a camp this weekend in Lake Placid, the East Coast version. We canceled the West Coast camp because nobody was signed up. So I am excited for camp but I am not going across the country! Enjoy your weekend!
Take a look at this!!!!!!!!! I was faster and stronger at the end. I am starting to see that I have an endurance engine. Until I get to 4-5 miles i'm just not warmed up. Knees barked at 9 miles but settled down. Hubs found me and followed me the last mile and said my gait looked smooth and foot strike was good. He said I looked strong and sexy!
https://connect.garmin.com/modern/activity/1799380913
Kyla thinks the root of my swelling issue maybe my low dietary sodium. She had me load up with the salt shaker yesterday. Had no swelling until mile 8. Then it was very mild. Good sweat rate and mildly salty. No grit.
Have a great time at camp. Whose bringing the s'mores? I like banana boats personally. Still jello. Someday.
Jacklyn
#IMSR#CPR
2017 IM Wk 6 Summary
Not too bad. Feeling pretty happy but tired with this week. Hit all but one session.
Swim- 7000 yards ( slow and flat this week. GO figure)
Bike-85 miles
Todays, 210 minute ride was pretty good. Started out tired and very nervous. Able to ride 65 miles, IF 0.71 avgHR 131, avgPW-121w, climb 2500 ft. Was unable to get my 920 to transfer the file. Sorry. Knees did ok. Maintained a higher cadence. Was able to spend more time aero, that seemed to help. Nutrition good. Hydration good. Slight swelling noted. Rest stop x2 as planned.
Run- 28 miles. Long run Thursday was GREAT! 11 miles. I have come to the conclusion that I have a slow to get moving engine. Takes about 3-4 miles. Negatived up the run. HR was steady. I was so happy with this run I ordered a new pair of running shoes! https://connect.garmin.com/modern/activity/1799380913
Practiced filling my aero bottle, taking tums on the fly, and unwrapping my bars.
I hope you have a great time at camp.
~Jacklyn
Took Tuesday OFF! My attitude was BAD! Went off the reservation and spent the day playing with the family. Much improved.
Wednesday- Went for my first OWS at Cottage grove lake. My wetsuit and I started off on a bad foot. After multiple short swims to just get used to the wet suit. I was ready to get it done. 3000 yards in choppy water. Felt pretty good. Slow. 02:14/100. Was sighting a lot. Hubs said i looked good. Smooth. Took awhile to settle down and SLOW down.
Thursday- Big bike/run day. Goal 112 miles. Will be lapping a 20 mile circuit. About as flat as I can get. Estimated temp to peak at 89.
Friday- same. Temp 97. Hope to be done before that hits.
Saturday- Long run. temp 102! Yep. EARLY EARLY run.
Sunday- OFF. Going camping for a couple days. Be back on the reservation on Tuesday. Have a great place to run.
Have a great weekend.
Headed out as planned Thursday am. We were on the road at 0700. Wind was already a little gusty but not bad. Temp 61. Had a small breakfast. Stomach was a little off. Didn't feel too sparky either.
We had decided on a 24 mile loop that was relatively flat. Plan to do 5 loops.
Lap 1- mile 0-24 Tired. High heart rate. Took a while to settle in. Had a "lets get it done attitude. No joy."
Lap 2- 24-48 Better. Good pace. HR 125-133 bpm. Average pace 17 mph. Wind was starting to get much stronger and temp was up to 80. On point for fluid volume and nutrition. We even found a good spot to refill our water bottles. Have peed twice.
Lap 3- mile 48-72 Really windy. Gusts are fierce! Temp 85+. HR still good. Backed off power and pace a smidge due to wind and temp. Still on point hydration and food. Have started cliff bloks early for added sodium and calories. Have also started emergency jelly beans. Stomach has started to feel yucky. Jelly beans have helped with my stomach so onwards.
Lap 4- mile 72 to home. It was like riding in a blast furnace. 18 mph gusts. Power is starting to fall off. Partly because i have to small ring it because of the wind. Hands are swelling. Wetting my jersey with water. We get to the turn around and my stomach starts cramping. Time to go home. Hoping to rescue this and still get the run in. Pushed fluids on the ride home. Laid off the solids. Total 78 miles and 5 1/2 hours in the saddle.
https://connect.garmin.com/modern/activity/1813110142. Lap 2,3
https://connect.garmin.com/modern/activity/1813090682. Lap 1
t2 home- Felt ok. Had my T2 snack and headed out. Temp 96. Took camel bak. Wore arm coolers that have been soaking in the fridge and put ice under my hat/sports bra. Took a small bottle of water for rewetting.
Run: You weren't kidding about SLOW! Holy cow. Maintained HR 130's. Pace was 12:11's. Started out SLOW and settled in. Could feel that my stomach wasn't happy but nothing bad. Drank 24 oz of elixir. Actually felt quit comfortable thanks to my arm coolers. Total 3.5 miles. https://connect.garmin.com/modern/activity/1813192086
If this was Santa Rosa I would have been in damage control. I have no doubt that my GI issues would have worsened. When I got home from the run I had some chicken broth. That helped.
HR never uncoupled on bike or run. YET. My stomach has been unhappy all week. Nothing I can point too. The heat wasn't that bad but the wind was hard to handle. Mentally and bike handling. I can't help but wonder if i'm prepared for IMSR. I know I still have time but really. We'll see what next weeks race rehearsal shows. Right know i'm about to cry.
This morning got up at 0530 to hit the road. Drank a glass of water. Stomach cramped immediately and i went back to bed. Hubs was not heart broken. Stomach is still unhappy. Decided to lay low today. Plan to get the long run in tomorrow in the am before it's 107! Summer is officially here.
I know that I have another shot at this next week. My knees did great.
One good thing. If I had rode today I would have missed snuggling my new born grandson. So maybe the cosmos had other plans.
#CPR
Crushed my long run! I am sooooooo happy. Hit paces like a champ. Stomach was crampy at the start. Decided to go semi solid and elixir. I added an extra scoop of powder d/t the heat index. Scant swelling noted. Ate 1 blok per mile. Temp 70-95 degrees. Thank goodness for arm coolers. What a difference the arm coolers made. I put them on for the second hour of the run. WOW! I am convinced. You can totally see the heart rate drop in the profile. They're really sexy too.
https://connect.garmin.com/modern/activity/1813192086
My Garmin dropped 1 mile. It's actually 12.5 miles. It felt great! Needed this boost.
Still wondering if I have the chops to make it through. I guess that's pretty normal at this time. I am the only one who can decide.
Camp week complete. Good volume not great results but considering my father in-law is now down with a GI issue. Not much I could do about it. I think I coped well.
Is it PC to wear a camel bak during the marathon? With my touchy tummy I was thinking about trying to keep to my own liquids. Just a thought.
ONWARDS!
PS- Please see prior post.
Anytime you ride in 85+ degrees you really have to die your expectations back and focus on nutrition. We have no idea what the weather will be like arrested, but you're doing the right thing to prepare for the heat and the wind. Bottom line: if the weather is that nasty you will be one of the few who are 100% ready!
I am a little concerned about how crappy your stomach is out of the gate, especially in the morning. I suggest that you start weighing yourself before and after these longer sessions especially in the heat. If you stand on the scale in the morning before you get dressed and then stand on the scale afterwards post shower, you will have a sense of just how much fluid you lost. Every pound lost is about 16 ounces of fluid that you need.
Also on the run, I do want to keep and I am his hands. In addition to the arm coolers, I suggest that you run with the rseaver bag or some other bag of ice in your hand. That will really keep you cool and help offset the problem. Yes, this is true even for training runs where the swelling might happen. Will be good for you to see if there's any effect.
I have been forgetting to weigh myself pre/post. Thank you for the reminder.
Plan for this Week 8 B.IM:
Wed- OWS and short run. The OWS will take most of the day. Focus on smooth stroke and relaxing.
Thurs-Race rehearsal. Bike long/Run
Fri-Long bike/run
Sat.- Long Run and the end of vacation. WAHHHH!
Temperature and wind moderate.
How's your Mom?
Have a great week.
~Jacklyn
Had a great OWS. ~3300 yards. Much smoother and faster. We surprised Myah with a lake kayak. She loves it! She told me I can go OWS anytime I want too! It was fun having her next to me. Trying to find ways to keep her engaged and involved. Two weeks left.
Week 8 was tough. Bike is killing me. My butt hurts! So now I've graduated to week 9. My mojo is pretty low. I'm tired but i'm still putting one foot in front of the other.
Total: Swim 3500 yards OWS, Bike:80 miles, Run: 25 miles
Plan for week 9:
Tues-Bike 210"- going to go shake up the route a little and have some fun climbing. Happy 4th of July. Going to be up LATE.
Wed.-OWS swim rehearsal.
Thurs-Run long 3 hours.
Fri- optional day off or move Saturday here.
Sat-Bike 300"/run.
These longer bikes are getting harder to fit in. I know it's a couple more weeks. We'll make it. Mark and Myah went to Tri sports and ordered their EN SWAG. Myah wanted to make sure EVERYONE knows where she belongs! I keep telling you that she has some serious hero worship for you.
Have a great holiday!