2017 IM Louisville- Week 16- Reflect and Run
Week 16 Rest/Run Focus/ Swim up a storm!
WOW!!! AWESOME WORK LAST WEEK!!! Some serious, serious training was done and I loved reading about your progress! Keep it up. Head up, rest up and head into this week strong. Let’s keep 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 LOUISVILLE TEAM!!!
** Alternative **
You COULD just do this--- Train like you Race
Comments
Last week was a good one, 900TSS, 42KM of run - I didnt manage correctly the run as I wanted to cap at 32KM, but didnt swim at all. Got some good quality bike sessions mostly focusing on execution and get that VI low with a steady power.
Pools are now finally reopened in Montreal, they were all closed last week for annual cleaning.. I also forgot to check the Fall schedule which really sucks - they close 45' earlier than during summer, so that means I need to plan accordingly for my 3 big swims (M-W-F).
On my side I am planning on doing a full RR on Friday, will probably do it on Zwift. Also planning on doing a "long" 90' run on Sunday and depending on how it goes, will be doing 2X90' for weeks 17 and 18.
Still 3 weeks of work to go ! train well and be safe outside !!
@Francis Picard - I agree, time is flying by!
@Scott Dinhofer - interested to see what you out this week in the run.
Drove home from Chattanooga today. It was super-cool racing in a championship event, I had a lot of fun. Decided to push the run leg -- will rest and take a few easy days -- hopefully picking it back up Thursday.
Here's a short video race report:
https://www.instagram.com/p/BY4DVKQHtHuTVYpDlIXKIFTJH2-g4M6QXRZOnw0/?taken-by=paulc.swbiru
Rode the trainer to spin the legs out. Meh.
About what I expected
Getting the proper amount of sodium is never easy. On a cool day our bodies won't need as much ... but we still need a lot more than on a normal day. My plan is to drink GE in the first 3 hours (one GE and one water per hour), then switch to water only for the remainder. So that means I'll need to add salt regardless of race-day temperature.
What about gels and blocks ... do you use those?
I hear you on the granola bars. I have used them on long rides but I can see where they would cause problems on the IM run.
The pb&j would be frozen and be in special needs which I think is 65 miles. That and a coke. Coke always seems to work wonders for me if my gut is a little off.
I have used gels and blocks before. They have been in the back of my mind for some easily digestible calories on the bike and run. I need to get some and see how they work so going to do that. Again though, I am thinking that I will have to be careful with my calories from fluids vs other stuff to make sure I don't get too much and cause problems with digesting it all. I think in the past I have tried to consume too many gels/blocks with the GE and that has caused problems. I still have a lot to dial in but continuing to do that.
I like your plan. You are an experienced and smart racer so I know you know what works for you. Thanks for all of your input and suggestions on getting my plan dialed in.
I still have not seen your video. Been without power and internet since 2pm Monday. Using the phone as best I can but even with that the coverage here is horrible and I keep forgetting to look at it when I am out.
My plan was to throw out a place to meet for carbo loading breakfast on Friday, good chance to talk about the course, ask questions of each other, etc.
pick a post race meet up time/ venue.
anything else?
@Brian Smith, safe travels and get it in when when you can
Another great week, I can feel the fatigue stacking it up, but am keeping it away with some solid recovery protocols. Shaping up to be another 40+ mile run week. Things are shaping up nicely!
Did a full RR yesterday, really starting to see dividends of the bike focus work I've been doing since IMMT. I was able to cover the full 180KM in 5h10 (ok, its on zwift but, the delta to IRL for me is about 5-10' more outside)
Back to 12k of swim
Back to 44km of run - I will NOT exceed 50KM during this week, my peak will be next week where I will be splitting the 3hrs run by 2 days of 90' run each.
Bike: its been 2 weeks in a row of over 11hrs, including 2 zwift races
So fat this week I am aty 17h and 1378TSS, which tomorrow EN ABP ride on Zwift, should end the week at 19h and 1500TSS.
Really felt tired last night but had a good night sleep
We still have 2 weeks of work!
The beginning of this week was recovery and then ended on a great note until today's long run. LOL. Saturday was RR swim, 5 hr bike and 40' run. I felt super good on the run and kept my HR within 5 bpm of my avg bike HR. Then, today's long run was tough on tired legs and near 100% humidity. Got in about 13 miles/1:50:xx. Actually, this LR was good practice for running on tired legs, maintaining good form and mental focus.
@Francis Picard, why are you splitting the 3 hr run over two days? Since my longest continuous run in many weeks has been 1:50:00 (today), I'm hesitant about jumping to a 3 hr run and might split it as well. Although the split LRs added up to 15-16 miles, I'd be going from 13 miles run to 18 of continuous running.
Going thru 3hrs will have me run 36-38km, which is not a good idea... He suggested me
to split the total time in 2 days, so that will be it.
@Derrek Sanks there seem to be opinions all over the place on the long run. It seems more of the vets and WSMs believe the 3hr run is over rated. For me, it's more of a mind boost than it is a fitness boost.
I can't wait to tow the line with you all. On to week 17!
However, on Saturday I burned an entire carton of matches on the bike workout -- rode the IM Lou course on the trainer as part of the 8 x 25' Z3. It was hard; hrTSS was crazy high. Ran 14 today with heavy-and-dead legs
@Paul Curtin - recover well, these next two weeks are big volume. BTW, I tried the Skratch Hydration Recovery twice and Hyper Hydration about consuming it about 30-40 mins pre long bike/run workouts. Both had no ill-effects and both seem to help with hydration. The Hyper Hydration had an awful taste while the Hydration Recovery tasted great. I plan to stick with the Recovery and might try two servings this weekend. Thanks for the recommendation.
On the Skratch Labs product ... you like the Rescue Hydration mix, correct? That's my favorite. They have one called Endurance Recovery mix but that's more for post-workout. And yeah, I can't stomach the Hyper Hydration mix on race day ... too big of a vomit risk.