2017 IM Maryland- Week 16- Run/Rest/Reflect

Laura Becker

@Vicki McKinnon How are you doing?? Where is everyone?? 

Week 16 Rest/Run Focus/ Swim up a storm!

1. 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.

2. 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

Vicki McKinnon

I'm doing well although work is busy for the next two weeks so trying to find some balance. Work, eat, train and sleep repeat!

Vicki McKinnon

Where are all our MD IM peeps?

Donnacha Holmes

Hi @Vicki McKinnon I'm racing IMMD too. I guess its time i joined the group and said hi. I'll be flying over from Ireland to compete in this my 6th Ironman. Looking forward to a good race. I know there are another few EN guys on here racing IMMD too so hopefully we can all get together and say hi as a team on race week. Not long to go now! 

William Crawford

@Vicki McKinnon I am also racing IMMD. This will be my 4th time racing MD. Love the course and the town. We are racing IMChoo so it will be interesting to see how much I have left for MD. 

Definitely interested in trying to meet up in Cambridge. We are staying at the Hyatt. 

Vicki McKinnon

Hi @Donnacha Holmes and @William Crawford, 

Wow Donnacha traveling from Ireland, that is awesome. Safe travels and hope to meet you.

Hi William, I've heard IM MD had some weather issues the last couple years. I hope this year is good to go. I'm sure you will do great. 

Looking forward to meeting you both and safe training and safe travels!

Vicki

Donnacha Holmes

Thats great @Vicki McKinnon we'll try and meet up race week for sure. What day do you guys arrive? I'll be arriving on Monday night, October 2nd and @William Crawford I'm also staying at the Hyatt. Hopefully the weather doesn't become an issue for us this year. See you both in Cambridge. 

William Crawford

We will arrive Thursday morning. My wife and I are manning one of the booths to answer questions for first time athletes. I plan to wear EN gear so if you are around please stop and say hello.