Florida 70.3 - Lucky 4 weeks to Go!
The time shift killed me, but I swam 3000 yards tonight doing the speed work in the plan. Longest swim this year.
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2500M this morning at 10x100 (50h/50e), 4x200 (100h/100e), and 1x200 hard.
25 miles in 1:12 on Zwift tonight. Moving Thursday run to Sunday so going to get some extra midweek biking in. Strong and stead she goes!
Good speed swim today @2400yds. 8x100 (h/e) ,8x50 (h/e), 2x300 race pace. Made up some of missed weekend bike tonight. May pick up a bike race tomorrow in the Zwift. Had a niggle in the calf last week so may try the running again by end of week.
I'm still feeling the effects of Saturday. Monday's swim was a nice recovery. Our Master's coach hates Garmins so I never wear mine unless I know he's not on deck
Ran today and boy did I feel heavy and sluggish. I'm sure it will get better with time. Concentrating on eating well and using my Air Relax boots each night to aid in recovery. Looking forward to this weekend's rides. I'm really ready to get outside, but the weather just isn't cooperating. It's still rather chilly here in GA and calling for heavy rain, t-storms this weekend. So Zwift it is!
Swam 3000M this morning, and ran 5 miles tonight to include upping my neighborhood KOM followed by 10 hill repeats (about 41 left steps each). Reminded me that I should be doing those more often to build power and speed.
Busted 90 CTL on TrainingPeaks for the first time ever, and have already done more training in the last two days than I did in weeks 3 and 4 to go last year (I was at 44 365 days ago and only 37 on race day). That's not indicative of too much work this week, but how poorly I prepared in the last few months before last year's race. Looking forward to some much better results this year.
Tomorrow is an easy run or an easy bike; will see what tickles my fancy. Thur is Swim AM/Bike PM; Fri Swim AM/PM opposite of whatever tomorrow is...
Tue AM - ran 7.05 miles w 5 x 3 minutes hard and last mile the overall fastest.
Tue PM - swam 3300 yards per plan, then switched out road bikes on the trainer to get ready for next week's attempt on a 12 mile ascent with 4600 feet...just about 400 ft climb per mile. Don't know if I'll make it up the mountain but I need the road bike with compact crank to have my best shot.
Wed AM - biked the first 59.27 miles (w 2616 elevation gain) of Challenge Roth. My laptop showed 18.7% as I hit the steepest pitch of the famous Solar Berg climb. I imagine it would be a lot easier to go up with thousands of people lining the hill as they do in the actual race ... maybe someday! This is my long ride for the week since I am racing Sunday (which will be the FTP work)..
Wed PM - 45 minutes core/strength at Anytime Fitness
I looked at the 60-64 participation list for Sunday and saw Jeff Cuddeback is in it. He's a former pro who has been selected as one of the top 10 Kona age groupers of all time. At one time, he held 3 separate AG world records at Kona. He was an All American swimmer in college so the start is the last I'll see of him. Joy.
Thu AM - run 14 miles. I feel an Ironman coming on!
Today stuck at work so no long run, rearranging schedule to do Friday with easy bike. Then I guess race practice Sunday for me as the weather is supposed to get to 70 here. What race do you have this weekend @Paul Hough?
Make sure to check the newsletter as I brought up our new protocol - don't want you missing out!!! Happy to answer any questions if you want but lets all jump over to GROUPME!
Wed; rode my first "custom workout" on Zwift as 60' @ 205 with 5-6' on either side as CD/WU. A pretty boring ride, but good to just be able to get in a rhythm; may try it on one of the longer weekend rides.
Swam an 1900M test Thur morning in 34:28. Tried a new stroke with a better feel during my cool down and discovered one that is way faster; unfortunately, I'm not sure I have the muscular endurance yet to maintain it, and seems to put some pressure on the tendon in my shoulder that can give me some trouble from time to time. Will continue to try and work it in. Ran an easy 5 miles in the evening. Easy pace is getting a bit quicker; really liking where I am, but really need to get my long run in this weekend. Prob the least event I'm worried about at the moment, but need to pull off a solid run if I want to achieve some things in Florida.
Swam again this morning; just plain tired so just did 12x100M before I called it. Was using "new" stroke and averaging a good 6-7 seconds faster per 100 than normal. Totaled out for 9200M/10000+yds over 4 swims for the week, which is pretty big for me. Did a short easy 2 mile run before jumping on the bike tonight. Did a warmup and then a Zwift race; got dropped by my group on the big climb, but managed to just stay ahead of some chasers. Zwift and TP told me i had a FTP bump...not too sure how excited I am about that:o) My FTP was 253 and held about 277 avg for 34 minutes of race, putting their estimate at 262. Interesting:o)
Plan to run 2 hours tomorrow morning and then work on the house as I prepare to sell it; one of the bigger projects left is to re-stain the deck and replace a few boards. Have some friends who are looking to get into Zwift, so will likely ride for the short while they are on there, then get to work. Turning out to be a great week for training. Unfortunately, the pool is closed next week, and I have friends visiting the next, so will be a struggle to get much swimming in...will let the shoulder rest anyway.
Have a great weekend.
Mark
Fri PM - 2100 yards swim + 4 mile run
Had a nothing day yesterday due to work which wrapped around last night into today. Got a solid run in after work this evening in awesome 75 degrees by the river. Pushed Z3 for front 40' before relaxing back to z2 home. Run fitness is coming along well.
Saturday prep - easy 3 mile run and 16.5 mile bike (outdoors) just to loosen up. Then packing, etc.
My legs are trashed after Saturday and Sunday long rides on Zwift. Today added a bit of climbing after 2 hours ABP.
Getting on the TM after that what as tough mentally as physically. It's still so cold here in New Jersey that I don't know if I'll get any outdoor rides in.
@Robert Sabo that was a lot of zwifting for you this weekend.
My plan had me doing race prep today. I slept in so it would warm up a bit. 2550 swim with 1k at race pace, then 10x100 at faster than race pace. I was feeling the effort. Went to nearby area for bike ride and then things went to shit. Power meter died 100m into my ride, no backup battery for Quarq. Headunit didn't recognize HR strap so what am I doing? Had to pause and re-pair everything. Once I got going had several mechanical issues, mostly chain suck. Looked like I was wearing black gloves by the time I got going again. Lots of hills and plenty of headwind. Zwift has been good, but nothing replaces open road for steering in the wind with 808s. Wound up with 45 miles or so. Finished with a strong run for me on hilly course. As Ice Cube said it best...It was a good day. Despite bike issues, was just nice to be out of the cave for a while and get some sun. Hope everyone has a great week.
@Jeff Horn - shitty start, but solid ending!