2017 IM Wisc Week 16- Reflect and Run
Week 16 Rest/Run Focus/ Swim up a storm!
Hey ya’ll!! How did the weekend go? Let’s get the mojo flowing in here!! WE ARE GETTING CLOSE!!!
Mandatory for Camp Week Completers! If you did a camp of some sort…… You must rest to consolidate the work you have done. If you did NOT complete camp week, you may do the workouts listed beginning on MONDAY.
It also is a Run Focus Week! If possible, aim for 6 to 10 miles more than your "typical" week by either inserting another run day or adding a small amount to every run you do. BUT this is entirely optional, it simply plays into the coaches separate build / taper approach for managing fitness by discipline across your Race Prep phase.
This week you will also have a swim race rehearsal.
Remember: 4400 yard swim - Anything that takes your mind off of your form is counter productive
Your primary pacing tool is counting your strokes allows you to focus on technique and you will be in a pace where you can maintain
Set yourself up for the artificiality of the chaos the swim start will have on race day — rather than warm up (since you most likely won’t have that on race day) dive in and swim faster to replicate how it will be on race day then drop into your race pace- however pay attention that you aren’t dropping into a pace that is slower than your goal race pace
You will never be able to fully replicate the “washing machine effect” like race day but work on your mental focus for that effect. Focus on your legs and try not to kick too much.
Only swim as fast as your ability to maintain form.
Practice siting : 50 meter pool site 2x per 50
25 meter pool site 1x per 25
OWS use judgement
Only site with your eyes so you don’t drop no chin out of the water
Think at the start of this week.
What do I need this weekend to get ready. Get your equipment dialed in.
Remember zones and pacing
Fueling plan
LETS CRUSH THIS WEEK TEAM!!!Let’s hear you!! How’s everyone doing???
** Alternative **
You COULD just do this--- Train like you Race
Comments
Yes we did just finish camp week. I think everyone did Lake Placid or will be doing Mont Tremblant this year. Doesn't seem to anyone left for Wisconsin.
Anyway, I had move some workouts around for my camp week but still had a quality swim, bike & run on Saturday followed by a good bike yesterday.
Good work MS and Mark!
@M.S.
Agree totally, no legs for biking yesterday. Todays long run may be "interesting" as well.