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2018 Florida 70.3 Tri Club Championship; 6 weeks to go (Race Rehearsal Week!!)

Mark HickmanMark Hickman
in Races & Places 🏁⛺
Race rehearsal week is upon us!!  Kinda looking forward to it, but maybe not:o)  Looking to get the entire thing on Sat as soon as the pool opens at 1000.  

5.2 miles run tonight at somewhere between TRP and Z2.  Tomorrow goal is to swim in the morning, and do bike Z5 intervals and short brick after work.  Traveling Wed/Thur so not sure how much I'll get in (8 hours driving each day).

Mark
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  • Rory GuminaRory Gumina
    My pool is not available Sat. @Mark Hickman so I'm plng to pre-fatigue with a 30 min. Run instead, then B & R Race Rehearsal (but with trainer and treadmill ... + space heater and no fan ... to give a little taste of FL).

    Should get a 2hr run outdoors today though ... with a tiny bit of Spring making a brief appearance in upstate NY! 
  • Mark HickmanMark Hickman
    @Rory Gumina You might ask coach about pre-fatiguing with a run; something I've never done over quite a few race rehearsals if I couldn't get to a pool that morning.  Nothing wrong with just doing the swim the day before and then the bike/run on Saturday.

    Traveling next couple of days so had to move some stuff around.  Got the speed work done in the pool this morning; 2500m.  Rode for 30 minutes this evening, then decided to jump in on a Zwift race; little over an hour at around .94ish.  Amazing how races can bring out the competitive edge to push the effort.  Really hoping I can get a few runs in the next couple of days.

    mark
  • Paul HoughPaul Hough
    I'm back in Tampa today, but could not get up this morning.  @MarkHickman, I know how you feel -- I've driven all over the Panhandle the last few days.

    Mon AM - ran 4 miles in Callaway (part of Panama City, Fl) then drove to meetings in Fort Walton Beach.  Couldn't work out in the evening because I drove to Pensacola for dinner with my daughter.
    Tue AM - ran 5 miles in Fort Walton Beach then into the office for a 2 hour meeting.  Then I drove to Panama City Beach Aquatic Center for 2500 yards.  Then drove back to Tampa.  
  • Rory GuminaRory Gumina
    Thx @Mark Hickman! ... and agree the Zwift races help get wko's to another level.

    Nice job getting the runs & swim in @Paul Hough while still prioritizing Family and work!

    My 2-hr run yesterday was a nice improvement vs the one last week, and 2,200 yd swim this morning also felt good ... both confidence boosters!  Though at the moment I'm having a motivation lull for tonight's brick ...  :#  
  • Virginia EdmondsVirginia Edmonds
    I will be swimming the day before the bike and run.  Heading to a local hilly trail for both.  It might actually be chilly for my rehearsal
    I am pretty excited to be racing with everyone.  I have only had that chance once before and b/c I was so new to the team, I did realize what a treat it was.  
  • Paul HoughPaul Hough
    No brick for me tonight.  Because I was rested I thought I would attempt another qualification ride in Rouvy to get to the next level (I am currently "Elite" working on "Regional Class").  So, I did a 30 min easy warm-up ride, then the assigned route:  33.4 miles in the Italian Alps with 5709 feet elevation gain.  Geez that hurt.  I wasn't sure if my legs were going to make it, but I had the AC down to 68 degrees and was popping salt pills on each climb.  That completes 6 out of 7 requirements to move up.  
  • Jeff HornJeff Horn
    Just pulled trigger on this race.  Looking forward to improving from last year.
  • Rory GuminaRory Gumina
    Nice job with your Rouvy wko @Paul Hough! ... and Excellent news @Jeff Horn!

    Like you @Virginia Edmonds I've only raced one other Team EN event but it was incredibly motivating to have so many of us racing, and of course @Coach Patrick, @Mariah Bridges, and @Brenda Ross support!

    39 days out! ... RR#1 ahead! ...
  • Coach PatrickCoach Patrick
    via Email
    So pumped to follow all of you on your journey!!

    I won't be there myself, but Mariah will be sure to make the weekend an
    incredible experience.

    Keep up the good work!!!

    ~ Coach P
  • Paul HoughPaul Hough
    @Virginia Edmonds - so where is your hilly local trail for your RR?  San Antonio?  

    Well, I'm off the reservation as usual.   My legs were burnt toast after last night's ride in the Alps so I only ran 6 miles this morning.  We are going to have a 'cold' front this weekend, so I'm going to do the long run Sunday when the temperature will be in the low 50s instead of the low 70s we had this morning.  I went to Anytime Fitness this evening for 45 mins of weight and core.   No RR for me this weekend, partly because I have a 5K scheduled Sat morning and partly because I've done 20+ HIMs and kind of have the drill down.  But you can bet I'll be getting the work in ... because Work Works!


  • Rory GuminaRory Gumina
    via Email
    Right with you Paul ... instead of 2,200 yd swim this morning I spent the
    time clearing a foot of snow from overnight storm! :-o
  • Paul HoughPaul Hough
    @Rory Gumina - ha, ha, ha!

    Fri AM -  2700 yard swim per plan!  Plus 30 min run.   Done for the day!!
  • Virginia EdmondsVirginia Edmonds
    RR swim today.  Bike and run tomorrow
    Paul, I am riding the end of the Suncoast trail near Crystal River

  • Paul HoughPaul Hough
    edited March 3, 2018 4:29PM
    @Virginia Edmonds ... from my house to the top of the Suncoast trail and back is 112 miles.  It is my standard route when I am in my Ironman build phase.

    Sat AM - WOB 5K in 24:00 chip time, plus 1mile warm up and 1.5 mile cool down.  I am going long on the trainer now doing the bulk of the IM Sweden course. I raced there in 2013.  This video was taken the day before IM Sweden 2016 so all the Ironman signage is up.  I want to see the Viking.graveyards again. Just amazing how the trainer technology is advancing.  But I do need to start getting outside once a week starting next weekend.  I built bike #5 this week ... first with Di2.  And my primary tri bike should be out of the shop this coming week with a major upgrade to Sram eTap.

    Good luck to everyone on their race rehearsals today.
  • Jeff HornJeff Horn
    I'm not really on the 70.3 race plan, still in OS.  Gonna move my long run to tomorrow and do it off the bike.  Gonna do ODZ century at 5:30 @2.5 w/kg then into 1:30 run with 2mi @z4.  Should be a good race rehearsal.  Need to dial in my nutrition.
  • Virginia EdmondsVirginia Edmonds
    Completed the RR today.  I was able to negative split the run.  
    Running a 10K race over our very high bridge in the morning.
    Paul, I also use the Suncoast for IM rides, but I do loops on the 12 mile trail in Starkey Park :)
  • Rory GuminaRory Gumina
    @Paul Hough - Nice job in your 5K!  I went to eTap last year and love it!
    @Jeff Horn - tons of work for you! ... RR and then some!
    @Virginia Edmonds - nice job on your RR run!  Good luck in your race!

    Completed my RR yesterday ... all indoors ... + space heater, and no fan ... not race-day FL but best I can do.  Ride wasn't exactly to plan, but recovered on the Run.  Nutrition plan not bad but prob. need to drink more (got 3 bottles in for the entire effort) ... also will add Base salt for RR#2.

    Just realizing that my first outdoor ride may not happen till I land in FL for the race ... what could go wrong?  :D
  • Jeff HornJeff Horn
    @Rory Gumina I like the indoor Lionel Sanders indoor training/space heater race prep.  Just as much mental as it is physical torture.  Way to get it done.
    @Virginia Edmonds not sure i have ever negative split a run but working on it.
    @Paul Hough i think I am like @Rory Gumina and may not get outside to ride.  Love the safety of the basement. I know it doesn't compare to outside. Probably get a race tune up on my bike and do a short spin outdoors to make sure all is go.  

  • Paul HoughPaul Hough
    @Virginia Edmonds  - I like the trail through Starkey park but repeat loops isn't going to do the trick for me.
    @Rory Gumina - I'll let you know what I think about the etap later this month.  I'm racing the Great Clermont Oly on 18 Mar with that bike.

    Sun AM - Ran 2 hours and 1 second to catch up on the long run.  Made 13.11 miles which was really, really good for me these days ... large thanks to the dry cool weather we had.   

    Sun PM - Swam 2800 yards which was yesterday's assigned workout...another make up.  My return to swimming is going well with the last 4 weeks progressing from 3000 to 5000 to 6500 to 8000 yards this week.

    Sun Bonus - 60 mins recovery ride on the trainer @ 55% FTP.  I'm under 120 days until IM Norway and this weekend started to feel like I'm moving towards the bigger volume weeks.




  • Mark HickmanMark Hickman
    Team,

    Great to see so many of you crushing your workouts and race rehearsals.  My week has been a bit wonky...travel and work meant no workouts on Thur/Fri.  Set out to do the race rehearsal on Saturday, but guts were reeling from what I think was a mild case of food poisoning.  Rode 2 hours on Sat, and ran 10 miles today.  Run felt super good, likely in part to what I discovered was about a 5-6lb weight drop...hmm need to figure out what I ate for a second helping:o)

    But, the weekend long run thing works for me, so going to alter the race plan a bit to do a couple of extra bikes during the week with the scheduled bike on Saturday, and Thursday's run on Sunday.

    But not this week; first sprint of the SC Tri Series in Parris Island, SC on Saturday so I'll be winging the week a bit to keep the fitness up while tapering a bit for the race. 
  • Mariah BridgesMariah Bridges
    Everyone sign up for post race beers? Free if you're a registered Tri Clubber!! So lets drank! 
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