2017 IM Arizona Week 12- Check in and Testing
Week 12 - Be a Scientist
Hello Arizona Crew! Here were are in week 12! Hope everyone had a great BIG DAY!! Let’s hear about it!! I know some posted in other weeks- but lets all get in here this week. I really love seeing your posts---let's get the mojo flowing!!
This week is a test week. The coaches want us to focus on the following:
- Measure
- Gather Data
- Don’t forget to Sweat Test
When you head to an Ironman event, you will see lots of athletes suffer because they did not know something as simple as having a nutrition plan. However- in the “haus”, EN’rs know how important EXECUTION is because we practiced and show up prepared. Lots of little things can take a toll on you over 140.6 miles. Having muscles be so tight on the run from poor form on the bike. Not knowing sodium totals to account for the change in temperature on the course. Not knowing their power meter numbers, not knowing their heart rate numbers in case power meter fails, etc. Coach Patrick has said how important it is to have multiple "A games" because so many things can change within a race. This is what we talk about when we say "stay inside your box" You can adapt and change to the things outside of your control on the course but that comes from testing, gathering data about your body, how it reacts to nutrition, heat, cold, rain etc. And those results are gathered now. Be a scientist, a student of your body as an athlete in this sport. This is another reason why posting in the forum and weekly training recaps is critical!!!
Here are the sweat test rules in case you forgot or haven't done one in awhile
1) Weigh yourself nude right before a run.
2) Run at race pace for one hour, keeping track of how much you drink (in ounces) during the run.
3) After the run, strip down, towel off any sweat, and weigh yourself nude again.
4) Subtract your weight from your prerun weight and convert to ounces. Then add to that number however many ounces of liquid you consumed on your run. (For example, if you lost a pound and drank 16 ounces of fluid, your total fluid loss is 32 ounces.)
5) To determine how much you should be drinking about every 15 minutes, divide your hourly fluid loss by 4 (in the above example it would be 8 ounces).
6) Because the test only determines your sweat losses for the environmental conditions you run in that day, you should retest on another day when conditions are different to see how your sweat rate is affected. You should also redo the test during different seasons, in different environments (such as higher or lower altitudes), and as you become faster, since pace also affects your sweat rate.
Coach Patrick does a GREAT video this week on managing your long run and all its effects. CHECK IT OUT! He explains how to get the most out of it with the least amount of impact on everything else.
P.S. Ya'll Rock - Now go out there and crush it!
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Comments
i put in a solid week last week with 16:50 on the clock and 970tss. Highlights included a 1:50 treadmill run from the basement of the Encore resort in Las Vegas and a 3.5hr trainer grind at home. I am especially happy about last week's work as it had to get done around a 2 night trip to Las Vegas to celebrate the mrs's 40th bday.
In terms of "lowlights", I can't stop comparing my lack of fitness to where I was a couple of years ago. Weight is up, numbers are down. I'm just not carrying the same fitness momentum into this build. I'm also sick of hearing myself complain about it. Telling myself to let go of it and move on for the 100th time.
ive got this week planned out and am ready to go. Good luck all!