@Jacklyn Moore - happy Fourth of July to you too! I hope you had a great day in better weather.
I am sure the fatigue is mounting, a huge part of getting ready for race day is developing the mental strength to keep going even though you think you can't. Your body 100% can, it is stronger and full of more potential than you could ever imagine… Sometimes we have to get out of our own way. The rides will continue to get harder, but continue to focus on nutrition and that will help. Proper early pacing is also key.
Also watch out for the long run… It is a doozy! You will need to recover like a champ… Good luck!
You gotta look at this long run! Temp 85 degrees in the last hour. Did a three lap Loop with a cooler at the house. Geee Grasshopper is learning from master! Need to put on arm coolers sooner. I am trying to heat adapt. It's working. I am taking Friday to recover like a Boss. I am going to go for a recovery swim. Only have 1 hour to get it done. Nothing fancy. Just need to loosen up. Hips are TIGHT!
I LOVE my boco trucker! Haven't run in it yet but it's NICE!
Figured this was my last long ride for intensity. So hubs and I went for GOLD. We strung together 4 of the harder climbs in the area. Total climb 3640ish and 64 miles. Felt great through the entire ride. Could have gone longer! If I feel this good at IMSR life will be GOOD! I can't believe that I climbed those climbs! #2 was the hardest. WOOT WOOT!
@Jacklyn Moore - I love the picture of you in the trucker, thank you! I'm super excited for your workouts, but I can't actually see them. It looks like you have them sent to be private or something… So you'll need to toggle the visibility so that I can view them.
I feel like your system is coming together, and that it's time for us to start thinking about your race plan and final rehearsal ride.
We need a place for you can ride a flat course for somewhere between six and eight hours. Can you make that happen this week?
Tu-Long run Wed-Long bike-210" Thur-Swim OWS/run Fri- RR swim/run Sat-RR bike/run * Is it better to put the the RR bike and the long 210" bike back to back? The only day I have poor wiggle room is Wednesday.
Ride 6-8 hours. Oh ya. Already figuring out the logistics. I have a 25 mile loop that is as flat as this place gets. It's so boring!!!!! It has a bathroom and free water. I have Mark and Myah on tap for an aid station too. There's a park on the river where we go swimming. They are going to set up for me. Weather looks mild for Saturday. 85 and a slight breeze. I am assuming that you want me to follow the RR plan. 112 miles or 6 hours. The last time I did this it did not go so well. Super high heat and wind. I only managed 85 miles and the run. I really want the 112 miles.
When we got home on Saturday. I was standing at the head of the driveway and smiling. That's the single biggest ride i've ever done. I felt great and my attitude was great. I had no energy lags. No black cloud moments. I was really gung ho to test myself. I asked myself " Can you run after that?" My answer was an enthusiastic YES! Could I be fitter sure BUT i'm not nursing any nagging anything or an injury. This is the fittest of my life and i'm ready to rummble. This is my last week to put on BIG mileage.
I have been working on my race plan. It keeps getting simpler each time I try something.
@Jacklyn Moore - hey, no worries! I think your plan looks perfect… No need to do those rides back to back at this point. Take a minute to go back and revisit the data/notes from the last attempt. I bet you've learned a lot since then and I'm much smarter. A 25 mile loop is perfect, mentally break it down in your head… Once you get through four loops, the last 12 miles will take care of itself.
You have had so many breakthroughs so far this year, it's hard to keep track! The most important thing you can have one ready stay is your positive mental attitude and your ability to problem solve. Those two things are what will carry you through to the finish!
WOW! What a week. Town hall, Santa Rosa web thing. They were both a blast. Found the strategy for the bike course interesting. Tried to apply the free speed principal on my RR ride yesterday. I was faster lap 3 and 4 than 1&2.
Wk 10 in review. Beware Tapering athlete.
RR run- 15 miles- Pace was spot on. HR was lower than last week. Put on arm coolers sooner. Was NO BIG THING. RR swim OWS- 4300 yards. pace 2:00/100. Felt very comfortable in choppy water. NO BIG THING. RR bike- 113 miles. 60-85 degrees. Windy. Aide station every 20 miles for refill and wet down. 14 mph, IF 0.67, NP 99 watts. Avg HR 127 bpm. 8 hours elapsed time. Kept things steady and smooth. I was pretty tired when I got home. Got sick to my stomach after I got home. I think I slowed down to quick. Weight pre/post =. Still felt thirsty. Was still sweating though. Small amount of peripheral swelling. Santa Rosa temperature and wind mirror Roseburg. I can tell when 3 pm hits by the wind. I was mentally tired but my HR and power said I could go farther. I was actually surprised when I climbed the hill home. I expected my HR to go sky high but it didn't. Was actually lower than when I normally climb the hill. Average HR over the last hour was 133 bpm. So pace off the bike will be 133 bpm ish. Nutrition: light. Averaged 170 calories/hr. My tummy really likes PB&J. Ate one at 3 hours and felt great. I had steady energy. tums x1 every lap. I didn't want to eat when the temperature started to climb. I forced myself to eat. Is that normal?
Wk 11 plan
Follow the plan as wrote and clean my house! Weed my garden! Pick blueberries. We told Myah about where I am taking her after SR to say thank you. There's a six flags water park about 30 miles from Santa Rosa. She gets up to 4 days there if she wants. We have a hotel a couple miles away. I bought my very loving and fantastic husband a new tablet today to say thank you. What can I do for you to say thank you, besides finish? We've been on this road for four years! A fair amount of water under the bridge.
Have a great week! I'm looking forward to a clean house. ~Jacklyn
@Jacklyn Moore - you might not be a professional triathlete, but you are a pro endurance nation athlete! Getting your chores done while training? That's just insane. you are setting a crazy high bar that I feel are a few others will be able to surpass on this team.
What a great week of training for you! Confirms how solid you are across the board and your ability to earn that "free speech" on the bike ride at the end will prove critical on race day.
The more you can work on not working but maintaining speed will prove critical to your ability to run well (and eat early on the run).
I like how you went after the cooling stuff earlier… That will be critical. As for the nutrition phenomenon you experienced, it is not unheard of. Over the course of the day as you can see more fluids it becomes harder and harder to eat.
But you still need some calories. On the bike you absolutely need to continue eating so that you have the energy for the run. The only Delta will be if your stomach starts to push back a little bit and you need to add more time between your normal eating times.
On the run I expect that you should only be able to eat comfortably for the first 6 miles. After that you're going to need something you can eat to get some calories as well as Coke/sports drink.
This situation is why having extra salt pills on the run is important so you can consume some to offset your sloshy stomach if all you can do is drink.
you don't need to do anything special for me, this journey has been my reward. Getting a picture of you behind the finish line with your fam will be enough to bring a smile to my face!
You are full of wit tonight! Told Mark about the finisher picture. Hope I have the brain cells to gang sign.
I'm starting to really doubt my ability to do this. Yes, i know, it's all part of taper. Just worried. The funny thing is it's the bike that worries me. Not the run. I have absolutely no doubt that once my feet hit the ground i'll be good to go. Just motor to the end.
Tomorrow I will finish my race plan and submit to the team.
@Jacklyn Moore - it's OK to have doubts now, but on race day you are a robot. You go up the hill that's your best possible specified zone and then you go down the other side.
My guess is because of the terrain there will be times where seems like you will not make it, but then they'll be times when you are fine.
Do yourself a favor and drive the course, I hope you have time. This will help you become familiar with the layout and critical points. As we discussed earlier, your mission is to always be peddling. Evem if it's 50W on a downhill, it will add up to keep you rolling over the next hill and up the next one much faster. If you get so tired that you end up coasting a ton because of poor execution, then you could be in trouble.
You are just the voice I need sometimes. Plan to drive the course three times. We will be driving into Santa Rosa via the bike route and then again on Thursday for swim and then on Friday for bike drop off. Race plan is posted. I am SUCH a good doobee. I think I have a pretty solid well used plan. I just need to get there and start working.
The bike is a long time to be in your own head. What kind of mantras do you say to yourself? I have a tendency to redecorate my kitchen over and over again. Currently researching concrete counters.
Have a great week. Hope you have time to look at my plan. TTFN~Jacklyn
@Jacklyn Moore - I am so out of pocket this week, if you could please post the link to your plan here that would be great and save me a lot of time. I'm currently doing all of this while driving right now so it's a bit hectic.
Honestly, I find that the bike on race day goes by very quickly for the first half. You are tapered and you are not swimming any longer, which gets most people very excited. Plus there's a good amount of people around you which gives you something else to focus on, someone else to chat too, something to distract you. Of course, you will be a machine and still keep up with your proper zones an excellent nutrition, right?
I think asking the team for their mantras is a great idea! For me, I typically break the bike down into several sections in my head. In your case it may be between towns or by miles. Then I have something to think about in each section. Something fun, and something that will help me on race day like get aerodynamic you bonehead! Or sit tall and breathe for your belly while climbing. I wish I had something far more sexy like "crushed the course!"
The most important thing you can do is just keep moving. On the swim, just keep moving those arms. On the bike, just keep turning those legs, like you said, once you get to the run you'll be all set we just need to get you there. I'll look forward to that link soon!
I cried watching the LP finish line! Did you see the 70 year old women first timer! She was beautiful. I hope I finish ealy enough to go back and be part of the golden hour crew.
Please see prior post for race report link. Sleep well.
IMSR did not go as planned. Such is life. So on to plan B. I will post a IM build post summary later. Even though life conspired against me I am still proud of all my work and how many huge goals I crushed.
I have signed up for a HIM September 8th, 2017. Can't let all this work fade away! I get home from San Francisco on Friday. How do I transition and hold my fitness for Best in the West? I have run this HIM before. It's HOT and HILLY! Perfect. Stomach is still very touchy. Walked today. Plan on a short run on the path in the morning.
@Jacklyn Moore your resiliency is both impressive and inspirational. On words it is!
There's not a great deal to change as you don't have the fatigue of raised 100 body… Although you do have the stress of the week and the recovery afterwards with your family.
Once you get back, I said you plan on getting out on Saturday and Sunday for us and easy rides, no pressure. Then by Monday load up the beginner half plan to end on the 70.3. That will give us some guidance as to what the general outline is...and then you and I can talk about making modifications are required.
It's important to remember that you're very fit right now, fitter than you've ever been to heading into that half. So we don't need to go nuts with your training, simply make it more distance specific and keep up your momentum.
Good Morning from foggy, cold Santa Rosa!Yep I said COLD!
Sounds good. Myah has BIG plans for the water park. As I side note. Not getting to toe the line doesn't even make my top 10 worst days ever. It sucked but oh well. I have met some amazing people. Who have been so kind. Talked with a family from Utah last night. It's just fun times. Myah has made some great new friends too. I don't TRI for the finish line. I TRI for the life it gives me.
WIll get back at it when I get home. Have a great day. Thank you for everything. Myah is having a blast bragging about my NONE ACCOMPLISHMENTS! LOL
WOW! What a trip. We had a blast. San Fran. is amazing. Had a great time with family. Some i've never met. So i'm itching to get back at it. Loaded up the Half intermediate. I think i've had enough rest for awhile.
Because I tapered and then had a week off I was a little concerned about what my fitness was going to be like for today's long ride and brick. Man no worries. Did a z3 ride today. Easy! The run was easy too. Should I do a fitness test or just adjust manually? I was running 09:45 with a HR of 131 bpm. I climbed the hill at 234 watts with HR of 144 bpm. Wasn't sucking wind for either one. I like this alot!!!!
@Jacklyn Moore - Great to have you back, and happy to hear the trip was awesome. Yes you can adjust the zones up a little bit maybe a couple of watts and seconds per mile but I would suggest keeping the heart rates relatively the same.
I don't know about you, but this time of year the weather has such a radical impact on my ability to push hard that sometimes it's not Necessarily fitness or recovery as much as it is a great weather day.
next step is to get you back on some consistency to see how that plays out. I think you are really going to enjoy the transition back to the half training plan!
I don't have a lot of time to figure out how to race HIM. Spent months learning IM. Granted nothing learned is ever a waste, but I know this is another animal. It's been two years since I did a HIM. Wiki here I come.
The big challenge is to simplify my race plan. Nutrition especially. I know during this HIM i am pretty much self supported. Their products are HEED/HAMMER. Yuck. There's one aide station on the bike at the turn around. They only have water. But the run is every mile with ice and a cooling tent. This course is a hilly bastard and it's always HOT! The run is hilly but somewhat shaded. I am so excited to do this! I think I might even be able to actually race it. Not just survive the course. Novel concept I know!
Consistence is everything. Yesterday was kinda a break in training session. Calves are a little sore and tight. No biggie. The air quality here is getting worse by the day because of all the fires. I am very sensative to the smoke. I get bronchitus easily. So i'm trying to stay inside mostly. Unfortunately I have to run tomorrow. Wind is supposed to change direction and blow south. We'll see. The pool is closed for repair for the next week. Got in a long swim today. Felt pretty smooth. Got a riddle for you.
There's 6 lanes in the pool. Each lane has 1 swimmer. 5 lanes male, one lane female. Five older men come in to swim, one at a time. Which lane do you think they ALL had to get into? You get one guess.
The light here has changed. I find fall and early winter to be amazing time to be outside having fun with my fitness. Have a great week. Looking forward to watching you race soon. Hope you can track down a front wheel.
@Jacklyn Moore - yes it is a different beast, but so are you. Your Pedegree has significantly changed since the last time you raced a half, so while there are some fine-tuning you should definitely be confident. I like how you're already thinking about how to hack the situation to keep yourself fueled and on point for race day.
Good luck with the training, if you need to miss a day to keep yourself healthy overall I support that. Bronchitis is nothing to mess around with!
I love your riddle… Clearly you have a magnetic personality.
Guess what? Actually you'll never guess. I'm going to Lake Placid as a sherpa. My hubs punched his IM ticket. HAHAHa. This is going to be fun. He is currently trying to talk himself out of it. HEEhee.
Man it's a challenge to find housing already. We've tried Air BnB. Waiting to hear from another owner. We are hoping for a small place with a kitchen. No worries about food poisening again. Myah really excited. She wants to see Niagara Falls.
Trainings going OK. Air quiality finally cleared up and I was able to crush a two hour ABP ride yesterday. PR'd the big climb.
Hope taper week is going well. Looking forward to watching you have fun.
Jacklyn - sounds like you are already enjoying the nuances of Lake Placid. There are not a ton of places right in town that will give you exactly what you want, but usually there are people on the Team who share houses as well so that might be an option if you check the Lake Placid forum.
Glad to hear you're back into your groove and I hope the air quality improves as summer comes to a close. I have to believe there's some kind of connection there with the season.
if you are already crushing the a BP rides that means you're back into a good groove. I hope you're able to put together a good week as your next step.
Good news. We booked a two bedroom condo on the North end of Mirror lake. The owner is lovely. He and Mark talked shop for over an hour. He's mailing us a bunch of information on things to do. I hear we can ride the bobsled track. I am so going to do that. I remember when the Jamaician team ran. What an awesome dream. I also want to go stand on top of the ski jump where Eddie the Eagle flew from. I will have to say that Lake Placid Olympics is my favorite one. When normal people with extraordinary dreams were still able to fly. I think I am watching Cool Running tonight.
This week is going to be great. My daughter finally gets her night brace! Air quality is still boarder line. Huge fire at Crater Lake. Not expected to control until October. I am just glad that I was able to ride that climb so well. I was wondering.
Week 9 of the Int. HIM plan. Looks like race rehearsal week. Focus for me this week is ride, ride , ride. IF I can get a day with decent air quality I will fudge the plan and ride. Next week I am camping on the coast for 4 days. Good place to run with a steady 3 mile climb (6 mile loop). Planning on run focus next week. Did 3" z5 intervals on the TM. HR said fast enough but RPE said TOO SLOW CHICA! It was really hot, muggy so HR was jacked.
My reading this winter just arrived. "The Brave Athlete. Calm the F---Down and rise to the occasion." What an interesting read. It's clinical enough to keep my nurse happy but easy to understand.
@Jacklyn Moore - fantastic! You guys are going to love the area… If there ever was a sister city here on the East Coast to match your home, this is it.
Do your best with the rAce rehearsal in the air quality, we will should be fit but we also want you to stay healthy. :-)
The Run Focus to speak sounds perfect. I can't think of a better place to train them out on those trails just remember to bring all your nutrition to keep yourself happy!
Ps - night brace! Super cool... I bet that will take some adjusting, but I know she can do it. She is totally badass.
Man It's been awhile. Watched you crush IMMT. Great event. Congrats. The new tracker was awesome. Absolutely addictive actually.
Training has been totally off. Went camping last week. Ran once then got sick. Feeling better. We are now surrounded by fires. The smoke is so thick that I can't see the sun. My truck is covered with ash. So far no breathing issues. My eyes are pretty swollen and watery. Going to the YMCA to swim and TM today. 1.5 weeks until d-day. Attempting to stay healthy. Hubs put in new furnace filters yesterdays. It's supposed to be 104 degrees today with the smoke. YUK!
So my hubs punched his first IM ticket for Lake Placid! It's going to be an awesome trip. He's really excited. He did a home based HIM last week.(i had been encouraging him that he needed you. He was saying he didn't.) When he finished the run, the first thing he said was ," I need a Coach." Baahaaa. I also told him not to run with straight water too. Took him a couple miles to find out why. Yep. Wife 2 Hubs 0. He has agreed to seek you/teams guidance. Trying to figure out how to sign him up. The web site keeps thinking it's me so it blocks him.
Race plan for HIM done. It's just a paired down IM plan. Less moving parts.
School starts next week too. BOOO.
Talk later! Pray for rain please. ~Jacklyn
PS- Just saw the Bend, Oregon summer camp post! Oh ya. I was planning on doing Pac. Crest HIM next year. Perfect!!!! Might as well make it a week. HAHAH
@Jacklyn Moore - what with all the rain down in Texas, it's hard for me to imagine that you are surrounded by fire. I hope everyone is safe and that things get back to normal for you soon. I thought of you today when I saw some guy working on his yard with this incredible double filter breathing apparatus that look like scuba equipment. Maybe there something like that in your future!
while you're training has been off, let's not forget just how much good work you have done already this year. All we need for you to do is to get sharp... race day will take care of itself!
We would love to have you have you join us, you need to first log out of Endurance Nation so he can visit the website on his own. Or he needs to do it from a different computer. Once he signs up we can set you go to the couple's rate. #winning
yes, the camp looks incredible! I'm so excited that we can support/encourage all the amazing athletes in your geographic area.
Very funny! You didn't get a picture. I hear breathing things like that are good for VO2 training? I was watching the Houston area on the news. Did you see the story about the Cajun Navy? What an amazing group of people. I want to help but what can I do. Sending money doesn't really do anything because they can't get the supplies in. I guess pay my taxes and let FEMA do their job. I can't imagine. Do we have any members in that area?
My race will take care of it self. I'm super excited.
I'm excited for LP. I'm excited about Bend camp. I'm excited about 2018. What an amazing year it is going to be.
Comments
The rides will continue to get harder, but continue to focus on nutrition and that will help. Proper early pacing is also key.
https://connect.garmin.com/modern/activity/1839232987
You gotta look at this long run! Temp 85 degrees in the last hour. Did a three lap Loop with a cooler at the house. Geee Grasshopper is learning from master! Need to put on arm coolers sooner. I am trying to heat adapt. It's working.
I am taking Friday to recover like a Boss. I am going to go for a recovery swim. Only have 1 hour to get it done.
Nothing fancy. Just need to loosen up. Hips are TIGHT!
I LOVE my boco trucker! Haven't run in it yet but it's NICE!
Have a great time!
Saturday long ride
How's this for a ride!
https://connect.garmin.com/modern/activity/1842918811
Figured this was my last long ride for intensity. So hubs and I went for GOLD. We strung together 4 of the harder climbs in the area. Total climb 3640ish and 64 miles. Felt great through the entire ride. Could have gone longer! If I feel this good at IMSR life will be GOOD! I can't believe that I climbed those climbs! #2 was the hardest. WOOT WOOT!
I feel like your system is coming together, and that it's time for us to start thinking about your race plan and final rehearsal ride.
We need a place for you can ride a flat course for somewhere between six and eight hours. Can you make that happen this week?
This week in a nut shell week 10:
Tu-Long run
Wed-Long bike-210"
Thur-Swim OWS/run
Fri- RR swim/run
Sat-RR bike/run
* Is it better to put the the RR bike and the long 210" bike back to back? The only day I have poor wiggle room is Wednesday.
Ride 6-8 hours. Oh ya. Already figuring out the logistics. I have a 25 mile loop that is as flat as this place gets. It's so boring!!!!! It has a bathroom and free water. I have Mark and Myah on tap for an aid station too. There's a park on the river where we go swimming. They are going to set up for me. Weather looks mild for Saturday. 85 and a slight breeze. I am assuming that you want me to follow the RR plan. 112 miles or 6 hours. The last time I did this it did not go so well. Super high heat and wind. I only managed 85 miles and the run. I really want the 112 miles.
When we got home on Saturday. I was standing at the head of the driveway and smiling. That's the single biggest ride i've ever done. I felt great and my attitude was great. I had no energy lags. No black cloud moments. I was really gung ho to test myself. I asked myself " Can you run after that?" My answer was an enthusiastic YES! Could I be fitter sure BUT i'm not nursing any nagging anything or an injury. This is the fittest of my life and i'm ready to rummble. This is my last week to put on BIG mileage.
I have been working on my race plan. It keeps getting simpler each time I try something.
Tell me what to do oh GU RU!
You have had so many breakthroughs so far this year, it's hard to keep track! The most important thing you can have one ready stay is your positive mental attitude and your ability to problem solve. Those two things are what will carry you through to the finish!
see you at the webinar tonight!
Wk 10 in review. Beware Tapering athlete.
RR run- 15 miles- Pace was spot on. HR was lower than last week. Put on arm coolers sooner. Was NO BIG THING.
RR swim OWS- 4300 yards. pace 2:00/100. Felt very comfortable in choppy water. NO BIG THING.
RR bike- 113 miles. 60-85 degrees. Windy. Aide station every 20 miles for refill and wet down. 14 mph, IF 0.67, NP 99 watts. Avg HR 127 bpm. 8 hours elapsed time. Kept things steady and smooth.
I was pretty tired when I got home. Got sick to my stomach after I got home. I think I slowed down to quick. Weight pre/post =. Still felt thirsty. Was still sweating though. Small amount of peripheral swelling.
Santa Rosa temperature and wind mirror Roseburg. I can tell when 3 pm hits by the wind. I was mentally tired but my HR and power said I could go farther. I was actually surprised when I climbed the hill home. I expected my HR to go sky high but it didn't. Was actually lower than when I normally climb the hill. Average HR over the last hour was 133 bpm. So pace off the bike will be 133 bpm ish.
Nutrition: light. Averaged 170 calories/hr. My tummy really likes PB&J. Ate one at 3 hours and felt great. I had steady energy. tums x1 every lap. I didn't want to eat when the temperature started to climb. I forced myself to eat. Is that normal?
Wk 11 plan
Follow the plan as wrote and clean my house! Weed my garden! Pick blueberries. We told Myah about where I am taking her after SR to say thank you. There's a six flags water park about 30 miles from Santa Rosa. She gets up to 4 days there if she wants. We have a hotel a couple miles away. I bought my very loving and fantastic husband a new tablet today to say thank you. What can I do for you to say thank you, besides finish? We've been on this road for four years! A fair amount of water under the bridge.
Have a great week! I'm looking forward to a clean house.
~Jacklyn
But you still need some calories. On the bike you absolutely need to continue eating so that you have the energy for the run. The only Delta will be if your stomach starts to push back a little bit and you need to add more time between your normal eating times.
On the run I expect that you should only be able to eat comfortably for the first 6 miles. After that you're going to need something you can eat to get some calories as well as Coke/sports drink.
This situation is why having extra salt pills on the run is important so you can consume some to offset your sloshy stomach if all you can do is drink.
you don't need to do anything special for me, this journey has been my reward. Getting a picture of you behind the finish line with your fam will be enough to bring a smile to my face!
I'm starting to really doubt my ability to do this. Yes, i know, it's all part of taper. Just worried. The funny thing is it's the bike that worries me. Not the run. I have absolutely no doubt that once my feet hit the ground i'll be good to go. Just motor to the end.
Tomorrow I will finish my race plan and submit to the team.
Thanks for everything. I really mean it!!!!
My guess is because of the terrain there will be times where seems like you will not make it, but then they'll be times when you are fine.
Do yourself a favor and drive the course, I hope you have time. This will help you become familiar with the layout and critical points. As we discussed earlier, your mission is to always be peddling. Evem if it's 50W on a downhill, it will add up to keep you rolling over the next hill and up the next one much faster. If you get so tired that you end up coasting a ton because of poor execution, then you could be in trouble.
The bike is a long time to be in your own head. What kind of mantras do you say to yourself? I have a tendency to redecorate my kitchen over and over again. Currently researching concrete counters.
Have a great week. Hope you have time to look at my plan.
TTFN~Jacklyn
The most important thing you can do is just keep moving. On the swim, just keep moving those arms. On the bike, just keep turning those legs, like you said, once you get to the run you'll be all set we just need to get you there. I'll look forward to that link soon!
Sorry. Forgot to add it to my post.
Bike is all ready to go. New rubber and chain. Have a safe trip.
~ Jacklyn
Please see prior post for race report link.
Sleep well.
IMSR did not go as planned. Such is life. So on to plan B. I will post a IM build post summary later. Even though life conspired against me I am still proud of all my work and how many huge goals I crushed.
I have signed up for a HIM September 8th, 2017. Can't let all this work fade away! I get home from San Francisco on Friday. How do I transition and hold my fitness for Best in the West? I have run this HIM before. It's HOT and HILLY! Perfect. Stomach is still very touchy. Walked today. Plan on a short run on the path in the morning.
Thank you for all your help.
~Jacklyn
Once you get back, I said you plan on getting out on Saturday and Sunday for us and easy rides, no pressure. Then by Monday load up the beginner half plan to end on the 70.3. That will give us some guidance as to what the general outline is...and then you and I can talk about making modifications are required.
Have fun at the waterpark!
Sounds good. Myah has BIG plans for the water park. As I side note. Not getting to toe the line doesn't even make my top 10 worst days ever. It sucked but oh well. I have met some amazing people. Who have been so kind. Talked with a family from Utah last night. It's just fun times. Myah has made some great new friends too. I don't TRI for the finish line. I TRI for the life it gives me.
WIll get back at it when I get home. Have a great day. Thank you for everything. Myah is having a blast bragging about my NONE ACCOMPLISHMENTS! LOL
WOW! What a trip. We had a blast. San Fran. is amazing. Had a great time with family. Some i've never met. So i'm itching to get back at it. Loaded up the Half intermediate. I think i've had enough rest for awhile.
Because I tapered and then had a week off I was a little concerned about what my fitness was going to be like for today's long ride and brick. Man no worries. Did a z3 ride today. Easy! The run was easy too. Should I do a fitness test or just adjust manually? I was running 09:45 with a HR of 131 bpm. I climbed the hill at 234 watts with HR of 144 bpm. Wasn't sucking wind for either one. I like this alot!!!!
Hope your staying cool.
Jacklyn
I don't know about you, but this time of year the weather has such a radical impact on my ability to push hard that sometimes it's not Necessarily fitness or recovery as much as it is a great weather day.
next step is to get you back on some consistency to see how that plays out. I think you are really going to enjoy the transition back to the half training plan!
I don't have a lot of time to figure out how to race HIM. Spent months learning IM. Granted nothing learned is ever a waste, but I know this is another animal. It's been two years since I did a HIM. Wiki here I come.
The big challenge is to simplify my race plan. Nutrition especially. I know during this HIM i am pretty much self supported. Their products are HEED/HAMMER. Yuck. There's one aide station on the bike at the turn around. They only have water. But the run is every mile with ice and a cooling tent. This course is a hilly bastard and it's always HOT! The run is hilly but somewhat shaded. I am so excited to do this! I think I might even be able to actually race it. Not just survive the course. Novel concept I know!
Consistence is everything. Yesterday was kinda a break in training session. Calves are a little sore and tight. No biggie. The air quality here is getting worse by the day because of all the fires. I am very sensative to the smoke. I get bronchitus easily. So i'm trying to stay inside mostly. Unfortunately I have to run tomorrow. Wind is supposed to change direction and blow south. We'll see. The pool is closed for repair for the next week. Got in a long swim today. Felt pretty smooth. Got a riddle for you.
There's 6 lanes in the pool. Each lane has 1 swimmer. 5 lanes male, one lane female. Five older men come in to swim, one at a time. Which lane do you think they ALL had to get into? You get one guess.
The light here has changed. I find fall and early winter to be amazing time to be outside having fun with my fitness.
Have a great week. Looking forward to watching you race soon. Hope you can track down a front wheel.
Jacklyn
I love your riddle… Clearly you have a magnetic personality.
onwards!
Guess what? Actually you'll never guess. I'm going to Lake Placid as a sherpa. My hubs punched his IM ticket. HAHAHa. This is going to be fun. He is currently trying to talk himself out of it. HEEhee.
Man it's a challenge to find housing already. We've tried Air BnB. Waiting to hear from another owner. We are hoping for a small place with a kitchen. No worries about food poisening again. Myah really excited. She wants to see Niagara Falls.
Trainings going OK. Air quiality finally cleared up and I was able to crush a two hour ABP ride yesterday. PR'd the big climb.
Hope taper week is going well. Looking forward to watching you have fun.
~JAcklyn
if you are already crushing the a BP rides that means you're back into a good groove. I hope you're able to put together a good week as your next step.
PS thanks for the well wishes!
This week is going to be great. My daughter finally gets her night brace! Air quality is still boarder line. Huge fire at Crater Lake. Not expected to control until October. I am just glad that I was able to ride that climb so well. I was wondering.
Week 9 of the Int. HIM plan. Looks like race rehearsal week. Focus for me this week is ride, ride , ride. IF I can get a day with decent air quality I will fudge the plan and ride. Next week I am camping on the coast for 4 days. Good place to run with a steady 3 mile climb (6 mile loop). Planning on run focus next week. Did 3" z5 intervals on the TM. HR said fast enough but RPE said TOO SLOW CHICA! It was really hot, muggy so HR was jacked.
My reading this winter just arrived. "The Brave Athlete. Calm the F---Down and rise to the occasion." What an interesting read. It's clinical enough to keep my nurse happy but easy to understand.
Is your family going with you to MT?
Have a great trip.
~Jacklyn
Ps - night brace! Super cool... I bet that will take some adjusting, but I know she can do it. She is totally badass.
Training has been totally off. Went camping last week. Ran once then got sick. Feeling better. We are now surrounded by fires. The smoke is so thick that I can't see the sun. My truck is covered with ash. So far no breathing issues. My eyes are pretty swollen and watery. Going to the YMCA to swim and TM today. 1.5 weeks until d-day. Attempting to stay healthy. Hubs put in new furnace filters yesterdays. It's supposed to be 104 degrees today with the smoke. YUK!
So my hubs punched his first IM ticket for Lake Placid! It's going to be an awesome trip. He's really excited. He did a home based HIM last week.(i had been encouraging him that he needed you. He was saying he didn't.) When he finished the run, the first thing he said was ," I need a Coach." Baahaaa. I also told him not to run with straight water too. Took him a couple miles to find out why. Yep. Wife 2 Hubs 0. He has agreed to seek you/teams guidance. Trying to figure out how to sign him up. The web site keeps thinking it's me so it blocks him.
Race plan for HIM done. It's just a paired down IM plan. Less moving parts.
School starts next week too. BOOO.
Talk later! Pray for rain please.
~Jacklyn
PS- Just saw the Bend, Oregon summer camp post! Oh ya. I was planning on doing Pac. Crest HIM next year. Perfect!!!! Might as well make it a week. HAHAH
while you're training has been off, let's not forget just how much good work you have done already this year. All we need for you to do is to get sharp... race day will take care of itself!
We would love to have you have you join us, you need to first log out of Endurance Nation so he can visit the website on his own. Or he needs to do it from a different computer. Once he signs up we can set you go to the couple's rate. #winning
yes, the camp looks incredible! I'm so excited that we can support/encourage all the amazing athletes in your geographic area.
~ Coach P
My race will take care of it self. I'm super excited.
I'm excited for LP. I'm excited about Bend camp. I'm excited about 2018. What an amazing year it is going to be.
Thank you my super duper Coach!
yes, faith in humanity restored....but fear of Mother Nature increasing exponentially.
the future looks bright!!!