Long run in. Intervals hit, but LRP was a lot closer to EP than where I like it to be. I was running in Matt's weather. The legs were seriously screaming at the end, but I bought them a blueberry-mint-cider smoothie and a recovery whole wheat blackberry muffin at the farmer's market, so, hopefully, they will forgive me.
Now, I just need to find a place at work where I can put my legs up on a wall without flashing everyone. Lady clothes. So overrated.
I got the Brick done today and I channelled Marianne when the intervals on the bike got tough. I knew M was doing her FTP test so I just kept saying "Come on Marianne, just a little farther- keep pushing!". I hope the encouragement reached you Marianne- but if not- it helped me anyway!
I swear I should never run unless it's following a one hour interval ride. My fastest and easiest runs are the brick runs after these rides. I'm throwing down Z4 pace without even trying for the entire 20-30 min, vs the Monday "intervals" when I struggle to maintain Z4 pace for 1 mile intervals. What's up with that????
Lynette- that swim race sounds awesome! what a great event to have in your back yard! Good luck!
Matt- I was thinking about you when I watched TDF yesterday and they were talking about how the riders won't really rest on the "rest day" today because if they do, the body goes into recovery mode and it makes it very hard for them on the next ride. Pretty interesting. I wonder if some of that is what you were facing.
Nice job cranking out some tough long runs Matt and Beth - I was out there with you guys in the same hot/humid conditions. More on that below...
But first, I did my interval bike (30/30s!) and brick run yesterday morning. I haven't visited with my trainer in so long so that was a nice change of pace, as were the 30/30s. Ended the 60' ride with 15' at .80 IF then had a nice 4.5 mile brick run with 10' at TP-HMP pace.
Later in the morning yesterday I decided to make this week a Big Swim Week. So I hit the pool at lunch and knocked out my longest session of the year - 4100 SCY (Friday's workout per the 12 week IM Advanced plan). Man, it was tough, especially after having a hard 3300 yard swim the day before. My lats and triceps were screaming by the end. Ended up finishing the workout in 1:07 which gives me confidence I can do the IM swim at or below 1:05 (my goal).
This morning's long run: 18.1 miles in 2:10. Went a little fast on the 2 x 12' @ HMP (was actually under my TP on both). Started really feeling the fatigue set in during the 45' slog at LRP. I was drenched in sweat and trying to drink as much as possible with the very few water stops available on my route (ended up getting in ~80 oz). Then had to end with 30' at MP - I really had doubts I could make it the whole 30' at MP but I ended up averaging 2" below MP. My mental mindset when the MP interval started was that this is Mile 18 - it's gonna hurt, HTFU! When I got halfway through this interval I was picturing mile 22, then with a few minutes to go I was hammering down State St into the finish chute knowing that I had put in the required effort for Kona qualification. I was wasted after finishing but actually feeling great now. Ended up losing 5 lbs so hydration is priority for the rest of the day.
Hitting the pool again at lunch today - this time nice and easy with lots of drillwork. Should get in a total of 13K for my BSW - we'll see if this little experiment helps my swim at all in the coming weeks.
Matt- I was thinking about you when I watched TDF yesterday and they were talking about how the riders won't really rest on the "rest day" today because if they do, the body goes into recovery mode and it makes it very hard for them on the next ride. Pretty interesting. I wonder if some of that is what you were facing.
That's exactly what I've been discovering. I used to think I hate rest days because of my type-A personality. Last I'm fairly confident I took less than 5 days off for the entire year. I ran everyday of every vacation and I even ran the day after most races (except IMWI when I took a day off). When my body felt it really needed the day off I did, but most days I just felt better if I worked out.
This year I attempted to be better about rest days in the OS. It went ok. I took significantly more days off than ever before but the results were mixed. Some days after a rest day I would come back and set a new FTP or have an awesome run, other days I just felt like crap and was pissed I took the rest day. So, naturally, I have slowly shifted back to my zero rest day thing and for the most part it's going pretty well.
The one thing I will add is even though I don't take rest days, I do take a recovery day about ones a week. Typically this is drill focused swim and a 30 - 45 minute run at whatever pace my body goes on it's own as I just watch my form, cadence and time and don't pay any attention to my speed.
@Jim - Nice work. Hitting HMP and MP during a 2:10 run is pretty challenging under normal conditions... nailing in the heat and humidy is awesome! Sorry to everyone else, but I'm starting to thing that for Jim's sake a hot/humid IMWI might be best as you seem to handle it really well, and your competition is going to completely blow up on the run.
Sounds like everyone is working hard! To be honest, I'll take a hot and humid day for IMWI over the drenching downpour of IMLP a few years back.
@Marianne- Hope the FTP test went well. @Nemo- I hear you on cheering for someone else even if it's an internal mental thing, it helps.
I had my "easy" morning of "just swimming". This time I did not cut it short. Did every last stroke. Follwed it with core work, and hope to do pushups tonite or tomorrow nite.
These days of "just" one workout are nice. It's a mental break from planning the transition and getting to work on time.
Still waking up before the alarm, even though I feel like I could sleep longer and by the end of the work day I want a nap.
Sorry to everyone else, but I'm starting to thing that for Jim's sake a hot/humid IMWI might be best as you seem to handle it really well, and your competition is going to completely blow up on the run.
Actually, those are the exact conditions I'm hoping for!
for the guys Facts First, as translated via David Wonn who was there with me this morning.
FTT NP115 VI=1.02 149bpm 88rpm 18.3mph: 13 miles 6.3 each 20 minutes
****
Here is the rest of the tale...
I didn't have rested legs as y'all know and decided I needed some numbers for next week's race sim, so David agreed to meet me at 6 this morning and other WI girlfriend Jo was out there training as well and another new but fast roadie, Dev. so I am in good company. David reorganizes my Garmin for avg power and on the spot power, HR and time... four little bitty screens!!
off we go to LR side of the Rivertrail to a section of road that is flat and straight but with some traffic and potholes. hot and humid but hey who cares by now.. just warm! we do some 1' drills and my power goes from 200 - 250!! too hot! we did some 30" intervals and I take off too fast...
okay so the three of them get started on their workouts and I press Start and 1:45 later it says "delete history" it is so small writing that I can't even make it out. so stop my bike, read it and then delete history.. and then ride off....
avg power is only 85 and I work and work and ride and ride and it is not budging!! David told me I would be 120ish and I can't come off of 85. now I keep riding .. right??
about 4 miles later I realized that I had never pressed START again... so no recording! one quick decision and suck it up buttercup you need 40' of testing.... and I get started and grunt out to dAvid what I had done.. only 4' into it....
thought I could hold 122 but it started to fade and by the end of that interval all I was seeing was 118 avg on my Garmin 310xt.... I knew I had another set, I hit lap for 2' recovery and I take a drink of some stuff... and started again, making a couple of uturns as the road is not quite long enough for a full 20'.... my power was lower than 118, 114! aargh, I saw it creep up to 115 but not any higher in the avg. I was delirious with pain, my saddle felt like it was on fire and my new shoes rubbed my left ankle! nobody was out now. as David had to leave for work and I was just riding, probably felt like labor as I think I was groaning out loud! possibily grimacing too!
got to minute 38 and bore down and gave it everything I had to minute 40 and then hit stop and then thought wait I need twomore minutes so pressed start again and hit it for 2 more mins!!! (Nope I didn't need that two more mins as lap button had done the calculation for me!!)..
so I think I rode hard for close to an hour! I was whooped... head hung over and collapsed on my bike and eeeked over the bridge back to my car! careful not to touch anything on my garmin in fear I would lose the data!!
looked forward to a run... it is always a treat and now pretty steamy outside, but I have a flat, shaded route that I can enjoy in a U shape for about 4 miles. so me and the IPOD and one water bottle headed out and oh picked up the random dum dum lollipops I had in my car!! just sucking a lollipop running as no care in the world!! yes I bit off the stick!! and the more I sweated the easier the run became cuz I didn't wear my Garmin cuz I didn't want to lose the power data!! listened to some favorite songs and back at my car thought you know if more shade were available, I could run longer!! always a good feeling, Stretched eating blueberries and drinking hot coffee!! looked up into the clouds underneath the shade tree and thought now this is heavenly!!
so I have proven that although I am not a gadget girl,, you guys here in the forum and people here locally help me "get it done!" m
Great job Marianne! It will go more smoothly next time for sure. And now at least you have a number to start using for the workouts. I can guarantee that FTP is gonna take a huge bump on the next test before our final RR!
@Nemo ECMO is a pump that we use in the ICU to "rest" really sick lungs and/or hearts. It is similar to what they use in the operating room during open heart surgery. @Lynne, nope not a NICU nurse. I am a nurse in the Cardiac ICU at Children's National Medical Center in Washington DC. We are going to have two sheep on ECMO, one on VV and one on VA. I am really excited about learning how to run the pump because we have alot of ECPR in my ICU. Wow, I can't imagine the logistal nightmare of transporting a kid on ECMO back to the mainland. Where do you send them? @Marianne great job on your FTP test. @Matt can't wait to read your race report.
Sounds like most of us are training in crazy heat. Keep up the great work!
I'll take hot and humid over wet and cold any day Jim. I'm there with you.
Me 2! Raced in wet, cold weather in June = a miserable girl! Hoping IMWI is sunny and hot! Did my Sat brick today as I will be out of town this weekend with my two youngest boys at the long course abc finals meet Will be fun to chill and watch them perform for a change. Ended up running the 30 minutes at noonish....rarely run at that time of day and yep hot! But, oh not complaining, I love summer!!! Tomorrow long run........
Kate- most of our kids go to Rady Childrens in San Diego, the team that comes approx 5 weeks a year is from there. One of my patients went to Stanford so it's not exclusive though.
I'm of two minds on the hot, humid versus wet, cold. I've done multiple IM races in the wet, cold including Moo 2006 and it wasn't pleasant. I train in the hot, humid. We think it feels cold when it's in the 70s here. So I'm relatively heat adapted but I know I would race faster if it's cooler or use less effort to sustain the planned bike wattage and therefore run better. I've also got the cool weather stuff after my hypothermic experience at a few of them. So I guess I'm hoping for the perfect day- upper 60s, low 70s, dry and little wind. I'm not in the ballpark for a Kona slot so I would like PR conditions even if it means other people will be faster too.
Did the 30/30s and T run today and had a brain flash about the schedule which I should have figured out 7 weeks ago. I'm doing the Sat ride tomorrow when I'm off and the Sun ride on Fri because I don't have to be in until noon and can sleep Thurs night. I'll then do an easy run and the swim race on Sat and the long run Sunday. The long run will come after a work night but it's only two hours of work works rather than 4.5 so I can still sleep angood portion of the day. I think the biggest reason I didn't do this before was I was trying to do the local team group ride on Saturday but I'll miss it with the swim race anyway. Really feel the next 7 weeks will be crucial to having a great day by EN and my definition at Moo.
Yes I don't like the cold either and will be ready for hot, humid but ready for any weather as IM normally have one extreme or another!! Le'ts just say it is 80 on the run, that will feel cool to me. 90, will be still be okay.. at about 95, not so good and by 100 it is a get to the water~fest! Ran this morning and so making forward motion! m
It's amazing how much a good workout can help the Mojo and attitude. After the disappointing race and long run recently, I was starting to worry but I'm getting back on track.
This morning I rode 1:20 with an IF of .93 including 55 minutes of FTP work as (10@.96, 15@.98, 20@.99, 10@1.01), then did a less than 1 minute transition to the brick run. Started out with 1 mile at EP, and then did the 2 and 3 at MP, nailed all of them and ended up with 3.25 miles in 20:00.
However the best part ... I felt good the entire time and could have kept going if I didn't have to go to work.
My race report is up in the race reports forum if anyone is interested and I will also get it on the blog as soon as I have time.
@Marianne, nice work on tired legs! I am 100% convinced your FTP is higher based on some of your other workouts, therefore I would use 120 for your FTP for the RS and see how it goes. Also, like Nemo said I'm sure you will see a nice bump on your next test from both learning how to test better and also resting before.
@Marianne- OMG! New gadgets are so frustrating! You handled it well. Congrats on the results.
Throw me in for hot and humid IMWI 2010- fine.
Ran this morning. I planned to do 2:10 as I had to change the schedule around so am doing 2:30 next week. Picked my loops, hid my 2nd bottle. Hit my HMP intervals fine. Felt great. During the 2nd LRP portion I was trying to figure out the best route for the MP interval, I stepped on a rock. "POP" went that left ankle. Managed to stay on my feet but OWEE! Walked for 2 minutes until pain was less, then set off planning to head home. Of course this happened at the furthest point from home. After a few more minutes, I felt pretty OK. Decided to try the MP interval. It actually went OK. Then I headed home.
I have had many ankle problems through the years, but this was my first in quite a while. Ice pack and elevation, then ice bath. Stiffened up a bit. Walking with a limp at work, Icing and have it elevated on a stool under the desk when not in an exam room. Not going to run tomorrow unless pain is minimal. Swelling is minimal and no bruising, my ankles are nothing but scar tissue.
Oh Noooo- Michele, take care of that ankle! Healing vibes coming your way!
I got the 2 hour run done this morning and felt better as the run went along. In fact, the first HMP interval I was hitting something closer to MP and thought "it is what it is". But on the second interval that was supposed to be MP I was able to hit something closer to HMP. So I got the workout done- just not in the right order :-)
Looking forward to heading to DC tomorrow night to hook up with Becky and Kate for some riding in the hills this weekend. It will be sooooo nice to have a little company for that 4.5 hour ride- even if those ladies are waaaaaay ahead of me! Besides, it will be lots of fun to track the IMLP folks on Sunday with other ENers around. Go Team!
beth - what farmers market did you get those yummy delights at??? Sounds awesome. I'm sure it's some cool place in the city, right? Not by chance our puny little market in Evanston???
Long run today was hard - legs very tired. 13.35 miles in 1'52. Hit the Z2 and 3 intervals fine but boy was it hard to maintain Z1. What is that about?
Not looking forward to all that swimming tomorrow, even as a strong swimmer, it's wearing me out! Longcourse meters is, well, longer than short-course yards, and that is part of it, I'm sure and this is my first summer training longcourse. It's awesome and good for me in the long run, but in the meantime, I'm whining.
Nice job on the long runs folks! @Michele - sounds like you're doing the right things to mend that ankle. Of course you know this but stay on top of it and don't push it if it's not feeling normal.
Tough day for me today. I think yesterday's long run left me pretty flat and fatigued. I felt great all day after the run yesterday but getting up this morning and out the door to the pool was a chore.
I did manage to get in the 3300 meter workout. On the first 500m interval I was shocked at how slow I was. I chalked it up to the fatigue and just told myself to do what I could - "it is what it is!". Then I remembered I was swimming in a 25 METER pool which isn't my typical venue. Doing the conversions my times were right on pace.
Did a 5 mile easy run at lunch to keep the legs turning over. It was a challenge to get going but once I got a couple strides done I felt better. Now I'm just plain sleepy!
Quality sleep is definitely in order tonight so I can hit my usual big Friday workouts...1.6 mile OWS in the morning (will bring my total for the week to 14.5K) and my long ride and brick run in the afternoon. Supposed to be the hottest day of the year here tomorrow, too! Perfect for prepping for a hot/humid IWI that we all seem to prefer.
Knocked out the long run early due to the W E A T H E R!! I think globally everyone seems to be dealing with the oppressive heat and humidity. Pace was ~ 15 secs slower/mile, but it is what it is. Also, my SI joint seems a bit flared up of late. Made appt with manual therapist for Saturday and will look forward to his help.
Looking at the hottest 3 days yet coming up here ( heat indices to be 105+)Will be AOB early Saturday!!
Everyone keep up the hard work. Michele, take care of that ankle!!
thanks guys! okay I am doing my race sim this Saturday and not next (will be in Dallas)... so about to take a nap, forcing myself, and will do my race sim swim tomorrow fingers crossed and no run and then a high of 99 on Saturday so will start at 5:45 a.m. on Sat. pretty dark here before that, contemplating putting on some lights though! anyways, yes I will be safe and working out route details and etc. my right IT band was twinging today (a historic pain for me) and my left glute/ham!!! so I have used an ice pack, in compression socks now, taken an anti inflamm and while on air mattress in pool, took water hose spewing cold water and put it right on my knees! okay so that felt pretty good! I know I thought of y'all! now this is the way to ice your legs!! but did some 1.5 hour endurance grocery shopping to completely do my legs in!! anyways.. fingers crossed for a recovery! I have just eaten a nice dinner of fried okra, fresh tomatoes and some other stuff! I told you I am friends with the people who man the RV at the park where I train, and they have a garden!! so when I finish a workout, often I find a grocery sack full of fresh vegs (gina) so banana pepper and the like! and today David, ENer gave me fresh peaches! so although stinkin hot, I do love the food! been popping iron pills too! ha. I hear everybody talking about heat and fatigue so I am not alone! good! even the dog is laid out! "the dog days of summer are upon us!" m
Heather -- The Green City Market. But I do love the Evanston farmer's market on Saturdays.
Jennifer - Yeah. That Monday swim is tricky. Wanna be OWS swim friends on Mondays? Maybe company will get it done? PM me.
Marianne - Nice work!
Nemo - Love that you get to ride with company!
Michele -- Owie! Take care and rest up! We need that knee in Wisconsin.
For those of you not on Facebook, I did an unplanned FTP test today. Since I hosted a giant party for work yesterday, I took the afternoon off today, mostly so I could get in Sunday's bike ride. I got out to ride, but was still wicked tired from dealing with all sorts of crazy party crisis, and the bank clock was ready 87 degrees -- along with the windy and humid, and looking like it is going to storm any minute. I made an executive decision to cut the bike short by an hour, but to do more meaty work. The path was uncharacteristically clear, so I did my 4x5x30/30s into a fiesty crosswind. It started raining at the turnaround, so I decided to push the rest of the ride hard to try to stay ahead of the storm. The rain stayed on the south side, but just as I was starting to speed up, I see a woman on a Trek road bike, with toe clips, an ipod, and no helmet at my side. She decides to match my speed instead of falling back. So my inner Ricky Racer takes over. I wasn't sure I *had* a Ricky Racer before this afternoon. I push hard. She follows stays on my tail and passes me at dumb times, like flying by at a stop light and taking risky turns around the Navy Pier tourists. I keep catching her. She keeps staying on my tail. This continues until the turn-off to my house -- almost exactly forty minutes. So. Much. Fun.
There was a lot of spiking, but I have a new ftp -- up 16 points to 194.
Patience and discipline? Whatever. I'll save it for race rehearsals.
And, um, when you are racing down, a narrow path in a major urban area c. 21-24 mph., wear a helmet. Just do it. I will also admit there was no way on earth I was going to let beach cruiser girl get the best of me while I was in my tri-girl carbon fiber bedecked best. No. Way. The other cool thing? This was an excellent test of bike handling skills. And I'm feeling way better about them. The path is really curvy, and I actually started to feel myself do the split second ahead weight transfer from skiing that makes one curve and corner better there. I also went out thinking this was going to turn into a cover the power meter and just go for a bke ride sort of workout. Legs obviously wanted to play.
Great work everyone. It was a long very draining day with Mom's funeral this morning and lunch at my Grandma's afterwards. The last couple of days have been a blur. I have been able to stick to the training schdule though. It seems while training everything is clear in my head. My running has felt great lately. I did not get the long run in today until 8pm. At first I really didn't feel like running but after 20' at Z1 I felt great even with the heat and humidity. I was able to hit and hold the Z3 intervals. I even had enough left at the end of the run to hit the MP pace. I'm looking forward to the long rides this weekend. Keep up the hard work everyone.
Ahhh, the heat- my best friend and worst enemy. On Monday I knocked out the run feeling awesome, getting my TP work done feeling like I was doing my running all day pace, and in some significant heat. Feeling proud of myself, I go out for my long run last night, and just don't have it, the heat is screwing with my stomach, my head, everything, definitely one of those "it is what it is" runs. Which I would have been ok with, if my legs didn't feel like they were run over with a truck! I actually woke up at 2am to get ice pack for my knees, from a dead sleep. Hoping a little unscheduled rest day today will be enough!
Eric-sorry to hear about your Mom. Beth- good idea, I need to get to OSB ASAP. Thinking a big swim week might be in order for me. And nice job on the FTP! Everyone keep up the good workouts! And watch out for the heat (and crazy accompanying storms) this weekend when getting in your work!
Eric- all I can say is I'm sending thoughts of peace. I hope the long rides provide you with a little emotional healing time.
Jennifer- you are right, it's like one day the heat feels OK, but the next day it feels like death. As a matter of fact, that's what today was like. I had no real trouble with the long run yesterday- but 40 minutes of Z1 running today felt like a death march! Ugh. Glad it's done though!
Beth- Holy Freakin Cow, that' s one nice new FTP Girlfriend!!!! Can you send that toeclipped helmetless chica down here to chase me for a while? :-)
Wow Beth, that is one heck of a gain ... Nice Work!
I was on cloud 9 this morning after my swim. Did my normal 2000 SCY workout with half drills and half intervals and finished up at 26:49 which is about what I have been doing for the last few weeks. However I wasn't tired at all, so I decided it was time for an impromptu 1000 TT. Ended up coming in at 13:44 which is actually about equal to my NEXT years goal off 1000 M in 15:00.
The pool I swim at has SCM indoor pool that I have measured and is accurate, but I have always questioned the outdoor pool as I seem to go faster outside. I asked the pool director and she says the outdoor pool is 25 yards exactly so I have trusted her but dropping 34 seconds off a 1000 TT in 2 weeks seems a little much (I went 15:34 in the indoor SCM pool).
So I measured the outdoor pool with my feet as I was in shock and needed to confirm... 78 steps. Did the math just now, 78 steps * 10.5 inches = 819 inches / 12 = 68.25 feet / 3 = 22.75 Yards. CRAP, no wonder why my outdoor swims have been so great, the pool is 2.25 yards short!!!
With the adjusted distance of 910 yards instead of 1000, my pace was actually a few seconds slower than my last test...but that is ok as I know my swiming is still improving.
From now on, I'm only testing in the indoor pool even though I like swimming outside so much more.
UGH, Matt- what a doggie downer! I always laugh at the indoor pool when one of the tourists drops in for a swim (usually a college swimmer here on vacay with the 'rents). They hop in, do a few warmup laps (screaming by me like I'm treading water), and then stare at the clock all befuddled. I enjoy smiling at them and saying "Meters!" The relieved look on their faces says it all!
David took this photo. by holding camera way out... right after we finished.
Yesterday: 5:30 a.m. pitch black and the blue lights of the bridge were twinklin.. bugs were flying about at the beginning of a 82 degree run start! we ran towards the lit bridge for illumination and then bore left along the river, chatting the whole way until I realized that the sun was coming out and to put on the sunglasses! a humid morning and bounce goes David's water belt, good thing I thought at mile 1.4 as I wanted a walk break! the mini cliff bar, stuck in my throat and seemed hard to digest, I know why I dn't actually buy them, but it was a race freebie. onwards running with sweat dripping. I kept wiping my face and twisting my wristband to find a dry spot. the sweat stayed put on my back and shoulders as there was little wind but at one point there was a breeze and it felt good. We ran to right past the drug rehab and they were loading up in a bus to go somewheres. flipped it and started back. refueling with water at the skate park and about that time my right IT and even my left hamstring were pinging telling me that I had gone over 10 miles! my internal Garmin! David did his three 8' intervals with me slogging behind him, his wet footprints from his sweat filled shoes left footprint marks for me to follow. I noted the pattern and ran on feeling the heat come on as well. Water, and more water and I felt hydrated and I took in two GUs..plain so no recoil from their flavor. I dare not look at the Garmin as I was sure the pace would be sickenly slow. I took a quick peek and knew well, it was faster than a walk pace so I would continue! running by other walkers with sweat covered tshirts and capri pants. Mile 11 felt like I was on mile 21.. all of the day's previous workouts were piled up on my two legs! concrete legs moving over hot sidewalk but the river looked so glorious that it took my mind off the pain of running! Finishing up, with a final push to the "sign" and with some welcomed walking to the cars....
and that was how I got to enjoy some cut up cold, juicy sweet watermelon that David brought me! 12.45 miles. 1:09 to turn around and then 1:03 on the way back. not speedy but got it done! I gave David some Ironman Perform too and he gave me a bag of fresh peaches and I ate 5 in one day!!
Friday:
I did my race sim swim today. and again not speedy and I was in the water for one hour 55'.. nope I am not kidding. actually lost track of time!! and was surprised myself.!! hard to know exact distance but still a BOPer swimmer! I did 3.5 laps of a local lake...with first lap feeling slow and achy in right arm, this is normal and again takes me awhile to get warmed up! 2nd lap, I had to sneeze twice, nasty water, get a foot cramp and readjust my swimcap that seemed to be stuck on my right ear! 3rd lap.. finally and I thought of Michele on her swimming vacays as I couldn't see a thing in the water but did think that swimming excursion would be cool! did the 1/2 lap and then headed back into shore! everybody else had left!! duh... and I came out of the water like I had been to another world!! got my mat and stretched out on the dock nobody there and with a slight breeze laid there doing that T yoga pose, like laying on the mat gazing at the clouds above and blue skies.. and really coulda nodded off to sleep! I wasn't shaky or ravenous either... like in the past long swims, just got out of the water and calmly ate a banana! and got my thermos of coffee and stretched!! I had been surrounded by fast peeps lapping me.. but they had only done 1 - 2 and when they left, I was peaceful with my pace!
going to get my stuff together for tomorrow after I finish housework.. I know all i talk about is training but actually I am a stay at home Mom and chores, groceries, cooking and parenting is what I really do!! I start laundry when I get up and not finished yet! run the D/W twice and we have 2 fridges, 1 freezer and 2 sets of D/w... five kids. and neighbors and one dog and a DH that travels a lot! Yesterday $220 at the grocery store and that won't last too long so I go to store 2 x week for big and probably fill in another time with fruit/dairy! cleaners, bank and other errands to include haircuts and medical are mine too... so I gotta scoot. and yeah lots of cooking. last night I fried okra! thought of you bEth.... and had fresh tomatoes, chicken, corn, watermelon and sauteed banana peppers! this morning I cooked bacon, eggs and toast so yep just the basics!! tonight BBQd chicken wings and it is 100 out there!
Eric: Sending a big hug to you and your family! I'm glad that the training is a good outlet for you.
Marianne: Nice work on the first FTP test! Pacing those things is half the battle.
Michele: Ouch on your ankle! I've twisted both ankles so many times I think my feet are connect to them by mere thread of tendons. Try taping your ankle for a couple of days--it may help with the proprioception.
Beth: Yipee! on the new FTP!!
Matt: How long did you spend with the one on one coach? Your gains in your swim this season are great so I was wondering about the time investment (for myself).
I'm here in Lake Placid staying with Coach P and family, Trent, Alessandro and his friend Tony...Rode one loop of the course this morning with the DH and Kevin Walter then caught up with many EN pals right before the 4 Keys Talk. The water in Mirror Lake is cold enough to make it wetsuit legal---swam one loop with no wetsuit as I don't really like wearing my wetsuit. It shrinks in the butt region every year. It's just wonderful hanging out with my EN peeps---Coach P's kids are very sweet. Going out to dinner with Leigh and Dave right now...
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Long run in. Intervals hit, but LRP was a lot closer to EP than where I like it to be. I was running in Matt's weather. The legs were seriously screaming at the end, but I bought them a blueberry-mint-cider smoothie and a recovery whole wheat blackberry muffin at the farmer's market, so, hopefully, they will forgive me.
Now, I just need to find a place at work where I can put my legs up on a wall without flashing everyone. Lady clothes. So overrated.
I got the Brick done today and I channelled Marianne when the intervals on the bike got tough. I knew M was doing her FTP test so I just kept saying "Come on Marianne, just a little farther- keep pushing!". I hope the encouragement reached you Marianne- but if not- it helped me anyway!
I swear I should never run unless it's following a one hour interval ride. My fastest and easiest runs are the brick runs after these rides. I'm throwing down Z4 pace without even trying for the entire 20-30 min, vs the Monday "intervals" when I struggle to maintain Z4 pace for 1 mile intervals. What's up with that????
Lynette- that swim race sounds awesome! what a great event to have in your back yard! Good luck!
Matt- I was thinking about you when I watched TDF yesterday and they were talking about how the riders won't really rest on the "rest day" today because if they do, the body goes into recovery mode and it makes it very hard for them on the next ride. Pretty interesting. I wonder if some of that is what you were facing.
But first, I did my interval bike (30/30s!) and brick run yesterday morning. I haven't visited with my trainer in so long so that was a nice change of pace, as were the 30/30s. Ended the 60' ride with 15' at .80 IF then had a nice 4.5 mile brick run with 10' at TP-HMP pace.
Later in the morning yesterday I decided to make this week a Big Swim Week. So I hit the pool at lunch and knocked out my longest session of the year - 4100 SCY (Friday's workout per the 12 week IM Advanced plan). Man, it was tough, especially after having a hard 3300 yard swim the day before. My lats and triceps were screaming by the end. Ended up finishing the workout in 1:07 which gives me confidence I can do the IM swim at or below 1:05 (my goal).
This morning's long run: 18.1 miles in 2:10. Went a little fast on the 2 x 12' @ HMP (was actually under my TP on both). Started really feeling the fatigue set in during the 45' slog at LRP. I was drenched in sweat and trying to drink as much as possible with the very few water stops available on my route (ended up getting in ~80 oz). Then had to end with 30' at MP - I really had doubts I could make it the whole 30' at MP but I ended up averaging 2" below MP. My mental mindset when the MP interval started was that this is Mile 18 - it's gonna hurt, HTFU! When I got halfway through this interval I was picturing mile 22, then with a few minutes to go I was hammering down State St into the finish chute knowing that I had put in the required effort for Kona qualification. I was wasted after finishing but actually feeling great now. Ended up losing 5 lbs so hydration is priority for the rest of the day.
Hitting the pool again at lunch today - this time nice and easy with lots of drillwork. Should get in a total of 13K for my BSW - we'll see if this little experiment helps my swim at all in the coming weeks.
That's exactly what I've been discovering. I used to think I hate rest days because of my type-A personality. Last I'm fairly confident I took less than 5 days off for the entire year. I ran everyday of every vacation and I even ran the day after most races (except IMWI when I took a day off). When my body felt it really needed the day off I did, but most days I just felt better if I worked out.
This year I attempted to be better about rest days in the OS. It went ok. I took significantly more days off than ever before but the results were mixed. Some days after a rest day I would come back and set a new FTP or have an awesome run, other days I just felt like crap and was pissed I took the rest day. So, naturally, I have slowly shifted back to my zero rest day thing and for the most part it's going pretty well.
The one thing I will add is even though I don't take rest days, I do take a recovery day about ones a week. Typically this is drill focused swim and a 30 - 45 minute run at whatever pace my body goes on it's own as I just watch my form, cadence and time and don't pay any attention to my speed.
@Jim - Nice work. Hitting HMP and MP during a 2:10 run is pretty challenging under normal conditions... nailing in the heat and humidy is awesome! Sorry to everyone else, but I'm starting to thing that for Jim's sake a hot/humid IMWI might be best as you seem to handle it really well, and your competition is going to completely blow up on the run.
@Marianne- Hope the FTP test went well.
@Nemo- I hear you on cheering for someone else even if it's an internal mental thing, it helps.
I had my "easy" morning of "just swimming". This time I did not cut it short. Did every last stroke. Follwed it with core work, and hope to do pushups tonite or tomorrow nite.
These days of "just" one workout are nice. It's a mental break from planning the transition and getting to work on time.
Still waking up before the alarm, even though I feel like I could sleep longer and by the end of the work day I want a nap.
Actually, those are the exact conditions I'm hoping for!
Power Test report:
for the guys Facts First, as translated via David Wonn who was there with me this morning.
FTT NP115 VI=1.02 149bpm 88rpm 18.3mph: 13 miles 6.3 each 20 minutes
****
Here is the rest of the tale...
I didn't have rested legs as y'all know and decided I needed some numbers for next week's race sim, so David agreed to meet me at 6 this morning and other WI girlfriend Jo was out there training as well and another new but fast roadie, Dev. so I am in good company. David reorganizes my Garmin for avg power and on the spot power, HR and time... four little bitty screens!!
off we go to LR side of the Rivertrail to a section of road that is flat and straight but with some traffic and potholes. hot and humid but hey who cares by now.. just warm! we do some 1' drills and my power goes from 200 - 250!! too hot! we did some 30" intervals and I take off too fast...
okay so the three of them get started on their workouts and I press Start and 1:45 later it says "delete history" it is so small writing that I can't even make it out. so stop my bike, read it and then delete history.. and then ride off....
avg power is only 85 and I work and work and ride and ride and it is not budging!! David told me I would be 120ish and I can't come off of 85. now I keep riding .. right??
about 4 miles later I realized that I had never pressed START again... so no recording! one quick decision and suck it up buttercup you need 40' of testing.... and I get started and grunt out to dAvid what I had done.. only 4' into it....
thought I could hold 122 but it started to fade and by the end of that interval all I was seeing was 118 avg on my Garmin 310xt.... I knew I had another set, I hit lap for 2' recovery and I take a drink of some stuff... and started again, making a couple of uturns as the road is not quite long enough for a full 20'.... my power was lower than 118, 114! aargh, I saw it creep up to 115 but not any higher in the avg. I was delirious with pain, my saddle felt like it was on fire and my new shoes rubbed my left ankle! nobody was out now. as David had to leave for work and I was just riding, probably felt like labor as I think I was groaning out loud! possibily grimacing too!
got to minute 38 and bore down and gave it everything I had to minute 40 and then hit stop and then thought wait I need twomore minutes so pressed start again and hit it for 2 more mins!!! (Nope I didn't need that two more mins as lap button had done the calculation for me!!)..
so I think I rode hard for close to an hour! I was whooped... head hung over and collapsed on my bike and eeeked over the bridge back to my car! careful not to touch anything on my garmin in fear I would lose the data!!
looked forward to a run... it is always a treat and now pretty steamy outside, but I have a flat, shaded route that I can enjoy in a U shape for about 4 miles. so me and the IPOD and one water bottle headed out and oh picked up the random dum dum lollipops I had in my car!! just sucking a lollipop running as no care in the world!! yes I bit off the stick!! and the more I sweated the easier the run became cuz I didn't wear my Garmin cuz I didn't want to lose the power data!! listened to some favorite songs and back at my car thought you know if more shade were available, I could run longer!! always a good feeling, Stretched eating blueberries and drinking hot coffee!! looked up into the clouds underneath the shade tree and thought now this is heavenly!!
so I have proven that although I am not a gadget girl,, you guys here in the forum and people here locally help me "get it done!" m
@Lynne, nope not a NICU nurse. I am a nurse in the Cardiac ICU at Children's National Medical Center in Washington DC. We are going to have two sheep on ECMO, one on VV and one on VA. I am really excited about learning how to run the pump because we have alot of ECPR in my ICU. Wow, I can't imagine the logistal nightmare of transporting a kid on ECMO back to the mainland. Where do you send them?
@Marianne great job on your FTP test.
@Matt can't wait to read your race report.
Sounds like most of us are training in crazy heat. Keep up the great work!
Me 2! Raced in wet, cold weather in June = a miserable girl! Hoping IMWI is sunny and hot! Did my Sat brick today as I will be out of town this weekend with my two youngest boys at the long course abc finals meet
Will be fun to chill and watch them perform for a change. Ended up running the 30 minutes at noonish....rarely run at that time of day and yep hot! But, oh not complaining, I love summer!!! Tomorrow long run........
I'm of two minds on the hot, humid versus wet, cold. I've done multiple IM races in the wet, cold including Moo 2006 and it wasn't pleasant. I train in the hot, humid. We think it feels cold when it's in the 70s here. So I'm relatively heat adapted but I know I would race faster if it's cooler or use less effort to sustain the planned bike wattage and therefore run better. I've also got the cool weather stuff after my hypothermic experience at a few of them. So I guess I'm hoping for the perfect day- upper 60s, low 70s, dry and little wind. I'm not in the ballpark for a Kona slot so I would like PR conditions even if it means other people will be faster too.
Did the 30/30s and T run today and had a brain flash about the schedule which I should have figured out 7 weeks ago. I'm doing the Sat ride tomorrow when I'm off and the Sun ride on Fri because I don't have to be in until noon and can sleep Thurs night. I'll then do an easy run and the swim race on Sat and the long run Sunday. The long run will come after a work night but it's only two hours of work works rather than 4.5 so I can still sleep angood portion of the day. I think the biggest reason I didn't do this before was I was trying to do the local team group ride on Saturday but I'll miss it with the swim race anyway. Really feel the next 7 weeks will be crucial to having a great day by EN and my definition at Moo.
Lynne
This morning I rode 1:20 with an IF of .93 including 55 minutes of FTP work as (10@.96, 15@.98, 20@.99, 10@1.01), then did a less than 1 minute transition to the brick run. Started out with 1 mile at EP, and then did the 2 and 3 at MP, nailed all of them and ended up with 3.25 miles in 20:00.
However the best part ... I felt good the entire time and could have kept going if I didn't have to go to work.
My race report is up in the race reports forum if anyone is interested and I will also get it on the blog as soon as I have time.
@Marianne, nice work on tired legs! I am 100% convinced your FTP is higher based on some of your other workouts, therefore I would use 120 for your FTP for the RS and see how it goes. Also, like Nemo said I'm sure you will see a nice bump on your next test from both learning how to test better and also resting before.
Throw me in for hot and humid IMWI 2010- fine.
Ran this morning. I planned to do 2:10 as I had to change the schedule around so am doing 2:30 next week. Picked my loops, hid my 2nd bottle. Hit my HMP intervals fine. Felt great. During the 2nd LRP portion I was trying to figure out the best route for the MP interval, I stepped on a rock. "POP" went that left ankle. Managed to stay on my feet but OWEE! Walked for 2 minutes until pain was less, then set off planning to head home. Of course this happened at the furthest point from home. After a few more minutes, I felt pretty OK. Decided to try the MP interval. It actually went OK. Then I headed home.
I have had many ankle problems through the years, but this was my first in quite a while. Ice pack and elevation, then ice bath. Stiffened up a bit. Walking with a limp at work, Icing and have it elevated on a stool under the desk when not in an exam room. Not going to run tomorrow unless pain is minimal. Swelling is minimal and no bruising, my ankles are nothing but scar tissue.
Very happy with the run otherwise. Swim tomorrow.
I got the 2 hour run done this morning and felt better as the run went along. In fact, the first HMP interval I was hitting something closer to MP and thought "it is what it is". But on the second interval that was supposed to be MP I was able to hit something closer to HMP. So I got the workout done- just not in the right order :-)
Looking forward to heading to DC tomorrow night to hook up with Becky and Kate for some riding in the hills this weekend. It will be sooooo nice to have a little company for that 4.5 hour ride- even if those ladies are waaaaaay ahead of me! Besides, it will be lots of fun to track the IMLP folks on Sunday with other ENers around. Go Team!
beth - what farmers market did you get those yummy delights at??? Sounds awesome. I'm sure it's some cool place in the city, right? Not by chance our puny little market in Evanston???
Long run today was hard - legs very tired. 13.35 miles in 1'52. Hit the Z2 and 3 intervals fine but boy was it hard to maintain Z1. What is that about?
Not looking forward to all that swimming tomorrow, even as a strong swimmer, it's wearing me out! Longcourse meters is, well, longer than short-course yards, and that is part of it, I'm sure and this is my first summer training longcourse. It's awesome and good for me in the long run, but in the meantime, I'm whining.
Tough day for me today. I think yesterday's long run left me pretty flat and fatigued. I felt great all day after the run yesterday but getting up this morning and out the door to the pool was a chore.
I did manage to get in the 3300 meter workout. On the first 500m interval I was shocked at how slow I was. I chalked it up to the fatigue and just told myself to do what I could - "it is what it is!". Then I remembered I was swimming in a 25 METER pool which isn't my typical venue. Doing the conversions my times were right on pace.
Did a 5 mile easy run at lunch to keep the legs turning over. It was a challenge to get going but once I got a couple strides done I felt better. Now I'm just plain sleepy!
Quality sleep is definitely in order tonight so I can hit my usual big Friday workouts...1.6 mile OWS in the morning (will bring my total for the week to 14.5K) and my long ride and brick run in the afternoon. Supposed to be the hottest day of the year here tomorrow, too! Perfect for prepping for a hot/humid IWI that we all seem to prefer.
Knocked out the long run early due to the W E A T H E R!! I think globally everyone seems to be dealing with the oppressive heat and humidity. Pace was ~ 15 secs slower/mile, but it is what it is. Also, my SI joint seems a bit flared up of late. Made appt with manual therapist for Saturday and will look forward to his help.
Looking at the hottest 3 days yet coming up here ( heat indices to be 105+)Will be AOB early Saturday!!
Everyone keep up the hard work. Michele, take care of that ankle!!
Heather -- The Green City Market. But I do love the Evanston farmer's market on Saturdays.
Jennifer - Yeah. That Monday swim is tricky. Wanna be OWS swim friends on Mondays? Maybe company will get it done? PM me.
Marianne - Nice work!
Nemo - Love that you get to ride with company!
Michele -- Owie! Take care and rest up! We need that knee in Wisconsin.
For those of you not on Facebook, I did an unplanned FTP test today. Since I hosted a giant party for work yesterday, I took the afternoon off today, mostly so I could get in Sunday's bike ride. I got out to ride, but was still wicked tired from dealing with all sorts of crazy party crisis, and the bank clock was ready 87 degrees -- along with the windy and humid, and looking like it is going to storm any minute. I made an executive decision to cut the bike short by an hour, but to do more meaty work. The path was uncharacteristically clear, so I did my 4x5x30/30s into a fiesty crosswind. It started raining at the turnaround, so I decided to push the rest of the ride hard to try to stay ahead of the storm. The rain stayed on the south side, but just as I was starting to speed up, I see a woman on a Trek road bike, with toe clips, an ipod, and no helmet at my side. She decides to match my speed instead of falling back. So my inner Ricky Racer takes over. I wasn't sure I *had* a Ricky Racer before this afternoon. I push hard. She follows stays on my tail and passes me at dumb times, like flying by at a stop light and taking risky turns around the Navy Pier tourists. I keep catching her. She keeps staying on my tail. This continues until the turn-off to my house -- almost exactly forty minutes. So. Much. Fun.
There was a lot of spiking, but I have a new ftp -- up 16 points to 194.
Patience and discipline? Whatever. I'll save it for race rehearsals.
And, um, when you are racing down, a narrow path in a major urban area c. 21-24 mph., wear a helmet. Just do it. I will also admit there was no way on earth I was going to let beach cruiser girl get the best of me while I was in my tri-girl carbon fiber bedecked best. No. Way. The other cool thing? This was an excellent test of bike handling skills. And I'm feeling way better about them. The path is really curvy, and I actually started to feel myself do the split second ahead weight transfer from skiing that makes one curve and corner better there. I also went out thinking this was going to turn into a cover the power meter and just go for a bke ride sort of workout. Legs obviously wanted to play.
Can I have one of her for every ftp test?
Now, I just have to hold my new watts.
Eric
Eric-sorry to hear about your Mom.
Beth- good idea, I need to get to OSB ASAP. Thinking a big swim week might be in order for me. And nice job on the FTP!
Everyone keep up the good workouts! And watch out for the heat (and crazy accompanying storms) this weekend when getting in your work!
Jennifer- you are right, it's like one day the heat feels OK, but the next day it feels like death. As a matter of fact, that's what today was like. I had no real trouble with the long run yesterday- but 40 minutes of Z1 running today felt like a death march! Ugh. Glad it's done though!
Beth- Holy Freakin Cow, that' s one nice new FTP Girlfriend!!!! Can you send that toeclipped helmetless chica down here to chase me for a while? :-)
I was on cloud 9 this morning after my swim. Did my normal 2000 SCY workout with half drills and half intervals and finished up at 26:49 which is about what I have been doing for the last few weeks. However I wasn't tired at all, so I decided it was time for an impromptu 1000 TT. Ended up coming in at 13:44 which is actually about equal to my NEXT years goal off 1000 M in 15:00.
The pool I swim at has SCM indoor pool that I have measured and is accurate, but I have always questioned the outdoor pool as I seem to go faster outside. I asked the pool director and she says the outdoor pool is 25 yards exactly so I have trusted her but dropping 34 seconds off a 1000 TT in 2 weeks seems a little much (I went 15:34 in the indoor SCM pool).
So I measured the outdoor pool with my feet as I was in shock and needed to confirm... 78 steps. Did the math just now, 78 steps * 10.5 inches = 819 inches / 12 = 68.25 feet / 3 = 22.75 Yards. CRAP, no wonder why my outdoor swims have been so great, the pool is 2.25 yards short!!!
With the adjusted distance of 910 yards instead of 1000, my pace was actually a few seconds slower than my last test...but that is ok as I know my swiming is still improving.
From now on, I'm only testing in the indoor pool even though I like swimming outside so much more.
David took this photo. by holding camera way out... right after we finished.
Yesterday: 5:30 a.m. pitch black and the blue lights of the bridge were twinklin.. bugs were flying about at the beginning of a 82 degree run start! we ran towards the lit bridge for illumination and then bore left along the river, chatting the whole way until I realized that the sun was coming out and to put on the sunglasses! a humid morning and bounce goes David's water belt, good thing I thought at mile 1.4 as I wanted a walk break! the mini cliff bar, stuck in my throat and seemed hard to digest, I know why I dn't actually buy them, but it was a race freebie. onwards running with sweat dripping. I kept wiping my face and twisting my wristband to find a dry spot. the sweat stayed put on my back and shoulders as there was little wind but at one point there was a breeze and it felt good. We ran to right past the drug rehab and they were loading up in a bus to go somewheres. flipped it and started back. refueling with water at the skate park and about that time my right IT and even my left hamstring were pinging telling me that I had gone over 10 miles! my internal Garmin! David did his three 8' intervals with me slogging behind him, his wet footprints from his sweat filled shoes left footprint marks for me to follow. I noted the pattern and ran on feeling the heat come on as well. Water, and more water and I felt hydrated and I took in two GUs..plain so no recoil from their flavor. I dare not look at the Garmin as I was sure the pace would be sickenly slow. I took a quick peek and knew well, it was faster than a walk pace so I would continue! running by other walkers with sweat covered tshirts and capri pants. Mile 11 felt like I was on mile 21.. all of the day's previous workouts were piled up on my two legs! concrete legs moving over hot sidewalk but the river looked so glorious that it took my mind off the pain of running! Finishing up, with a final push to the "sign" and with some welcomed walking to the cars....
and that was how I got to enjoy some cut up cold, juicy sweet watermelon that David brought me! 12.45 miles. 1:09 to turn around and then 1:03 on the way back. not speedy but got it done! I gave David some Ironman Perform too and he gave me a bag of fresh peaches and I ate 5 in one day!!
Friday:
I did my race sim swim today. and again not speedy and I was in the water for one hour 55'.. nope I am not kidding. actually lost track of time!! and was surprised myself.!! hard to know exact distance but still a BOPer swimmer!
I did 3.5 laps of a local lake...with first lap feeling slow and achy in right arm, this is normal and again takes me awhile to get warmed up! 
2nd lap, I had to sneeze twice, nasty water, get a foot cramp and readjust my swimcap that seemed to be stuck on my right ear! 3rd lap.. finally and I thought of Michele on her swimming vacays as I couldn't see a thing in the water but did think that swimming excursion would be cool! did the 1/2 lap and then headed back into shore! everybody else had left!! duh... and I came out of the water like I had been to another world!! got my mat and stretched out on the dock nobody there and with a slight breeze laid there doing that T yoga pose, like laying on the mat gazing at the clouds above and blue skies.. and really coulda nodded off to sleep! I wasn't shaky or ravenous either... like in the past long swims, just got out of the water and calmly ate a banana! and got my thermos of coffee and stretched!! I had been surrounded by fast peeps lapping me.. but they had only done 1 - 2 and when they left, I was peaceful with my pace!
going to get my stuff together for tomorrow after I finish housework.. I know all i talk about is training but actually I am a stay at home Mom and chores, groceries, cooking and parenting is what I really do!! I start laundry when I get up and not finished yet! run the D/W twice and we have 2 fridges, 1 freezer and 2 sets of D/w... five kids. and neighbors and one dog and a DH that travels a lot! Yesterday $220 at the grocery store and that won't last too long so I go to store 2 x week for big and probably fill in another time with fruit/dairy! cleaners, bank and other errands to include haircuts and medical are mine too... so I gotta scoot. and yeah lots of cooking. last night I fried okra! thought of you bEth.... and had fresh tomatoes, chicken, corn, watermelon and sauteed banana peppers! this morning I cooked bacon, eggs and toast so yep just the basics!! tonight BBQd chicken wings and it is 100 out there!
m
Eric: Sending a big hug to you and your family! I'm glad that the training is a good outlet for you.
Marianne: Nice work on the first FTP test! Pacing those things is half the battle.
Michele: Ouch on your ankle! I've twisted both ankles so many times I think my feet are connect to them by mere thread of tendons. Try taping your ankle for a couple of days--it may help with the proprioception.
Beth: Yipee! on the new FTP!!
Matt: How long did you spend with the one on one coach? Your gains in your swim this season are great so I was wondering about the time investment (for myself).
I'm here in Lake Placid staying with Coach P and family, Trent, Alessandro and his friend Tony...Rode one loop of the course this morning with the DH and Kevin Walter then caught up with many EN pals right before the 4 Keys Talk. The water in Mirror Lake is cold enough to make it wetsuit legal---swam one loop with no wetsuit as I don't really like wearing my wetsuit. It shrinks in the butt region every year.