IM70.3 Florida - The Terrible Two!

Paul Hough

I was bushed from the weekend and slept in today.   Swam 3000 hard effort this evening + a massage.  I'm going to keep pressing the gas pedal through Sunday, then will taper next week.  

Paul Hough

Pressing the IM gas pedal today: 

Tue AM - Did the 4 x 3 mins Hard but with 6.69 miles total
Tue PM - 40 miles on the trainer with 4 x 6 mins at FTP +++.   I need to test...probably up 10 watts or more.

Jeff Horn

Did Hour bike last night in Richmond (zwift)...my own little ABP ride attacking the sprints with IF 0.88.  Had a little brick run after.  Today 3200 in the pool with 2500 straight for distance prep.  Followed up with hour run at Z2 with 5x1km z4 intervals....never done cruise intervals before, but it was pretty fun.  Glad when I was done with #5.  Trying to plan the rest of the week between work Thursday and rain moving in tomorrow.  

Jeff Horn

Oops looks like I was running z5 instead of z4 intervals.  Memorized wrong pace for zones.  Good job dumbass.

Paul Hough

@Jeff Horn - You sound very fit.  I don't pay much attention to the actual zones.  When I see Z5 in the plan, that just tells me to run "very hard".   The only thing I'm looking at on my watch when I do those intervals is how much time is left.  

Today - Ran 16 miles progressively faster.  I was way off the reservation with this run, but there are very few good weather days left and you have to jump on them when they happen so I went for it.   I plan to swim 3500 yards tonight.

Jeff Horn

Wow great run @Paul Hough, money in the bank there.  I have one more long run tomorrow (switched up due to work today) and am targeting hilly north Chattanooga to mentally prepare for the hilly first two miles of the run loop at Haines.  It will be overkill by about 200ft/loop elevation gain but weather should at least be better than all the rain we had today.

Paul Hough

@Jeff - I have to drive to do hill work so it doesn't happen very often as I try to minimize admin time.  This will be my biggest run week of the year as I continue to build IM durability.  Plus, I only need about 4 days to taper for a 70.3.

Thu AM - Sleep in ... yeah!
Thu PM - 28 miles Z2 on the trainer + 2.5 mile easy brick run.
Fri AM - 5 mile run @ TRP.  

Robert Sabo

Bit of recovery this week.  Did Pink Mist this AM then TRP run.  Doing some Zwifting this weekend and getting my gear together and change battteries.  It's getting real.

Jeff Horn

Bagged my run today.  Got home from work late last night and couldn't resist getting on zwift to ride the new route.  Didn't get off bike until 1am.  Then got crushed at work again today, so needless to say I will just rest on the long run.  Gonna ride bikes sat/sun in the zwift.  Next week will be lots of rest.  Getting bike tuneup Monday, so will likely do an admin ride mid week just to make final adjustments.  

Paul Hough

Fri PM - 3800 yards swim

Sat AM - 2.5 hrs on the trainer + 4.2 mi brick run
Sat PM - 1700 yards swim for 12,000 week total

Mark Hickman

Wow, you guys have been killing it this week; I feel like a bit of a sloth.  Had friends in town this week so spent much of it running them all over South Carolina.  Got a swim in Monday morning, 3 miles Wed, and did 2hr bike with 1 mile brick afterward to check out my injury...

Prepping house for painters to come in while in Florida; was taking down curtain rod hardware, jumped off a chair, which slipped, and fell into tv stand.  Smacked right between the shin and knee...hard...and thought for sure I had broken my leg.  Even throughout the day and last night, I was pretty sure I wasn't going to be able to race.  Still a ton of tightness behind knee, IT band, and running down my calf, but seems to be progressively getting better throughout the day.

Plan on soaking the wetsuit tomorrow and going for a spin in the lake a couple times this week to loosen up the seams...and get my shoulders comfortable with the extra stress.  Also plan to get in the pool a few times.  Will continue to monitor the run, and just get in what feels right.  Looking forward to race weekend again, and meeting you all.

Mark

Mark Hickman

@Paul Hough  Mentioned it in the chat app, but did you see the changes to the run course.  Seems like there are quite a few changes.  Mark

Paul Hough

Sun AM - 10.66 mile run for 45 mile week total.  1 wk to Florida and 3 months to the day for Norway!

@Mark Hickman  thx for the heads up.  They removed the NW loop and replaced it with a short loop on 10th St.  I see 2 other very minor changes.  Nothing to fret.  I am amazed at how much you are getting in with a pending move.  That is hard work.  I hope you have a great race!

Jeff Horn

@Mark Hickman glad your house accident is too serious...glad nothing is broken.  You are getting in side TSS for sure with all the moving stuff.  Prob just best to rest your injury, don't push the injury this close to the race.  Swim will be good for it...kick sets with fins to loosen things up.  
@Paul Hough you've been getting the work done for sure man.  Looking forward to seeing some of you guys and gals open the can of whoop ass on this course.  
Got in a couple "races" yesterday on the zwift.  Started with MGCC and I hung on for dear life.  Pushed hard at the end to catch a couple of spots on the field.  Stuck around for ODZ Cat and Mouse and had zero energy out of the gates.  It was all I could do to not unclick my cleats and turn zwift off.  Stuck around to finish but was lapped by @Robert Sabo and the Bs...riding very strong I might add.  Looks like he will crush this race next weekend.  
Had a great 10 mile run tonight.  Did 3 loops near my house with very similar hilly front end to the loop to FL.  Set a really good pace and stuck to it.  That was a mental victory.    Felt like I had another loop in me, but no need this close to race.  Hope you all rest up this week.  See you Saturday.

Paul Hough

@Mark Hickman , @Jeff Horn  I look forward to seeing you at Crispers tomorrow!