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Week 7-9/15-17 Thread
2.5 hour runs today. How did they go? I averaged 10:31 this morning. Felt strong. Total IF of .81.
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2.5 hour runs today. How did they go? I averaged 10:31 this morning. Felt strong. Total IF of .81.
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Averaged 10:42 yesterday. 93 degrees and a heat index of 102. I drank 48 oz of water and 42 oz of Gatorade along with 4 S-Caps. Felt pretty good and kept the pace very even. Second half was 30 seconds faster than the first. At the end of the run my shoes could not have been wetter than if I had stood in a pool of water!
We are Getting close to that taper!!!!!!!!!!!!!!
Good job guys! Got my 2.5 done yesterday with a heat index around 103. I'm ready for the taper- this heat is getting to me!
Well I’m back at full on training. After CDA I recovered for 2 weeks then dropped into week 8 of the plan and went for the durations and toned down the intensity. This week I am trying to hit the work outs per the plan. Then there is that nasty 2.5 hr run.
Did my 2.5 hr run in the heat last night 96 and >100 heat index WOW! I said forget the up front interval work and wanted to just hold a steady pace close to Z1 in this heat. I hit my goal of 8:50 and for all 17 miles. Boy that got rough toward the end. I did a sweat test on this one and averaged fluid loss was 81 oz per hour. I drank ~57 per hour so still lost almost 4 lbs! If we get these heat conditions for LOU I’m not sure I can get the body to absorb much more liquid than I did today. Taking that level of fluid loss out to > 4 hrs would not be pretty!!! Let’s hope we get lucky with a repeat of the weather we had last year!
Matt
Got my run done as well - actually on Wed night (I don't always manage to do the workouts on the right days. Sometimes I wonder if it's more my contrarian nature then anything else - don't tell the coaches!) It was hot here in Beantown, just plain muggy. Was hovering around high z2 for the Z3 sections which was frustrating. Overall avg 9:45ish.
Looking forward to some biking this weekend - that I do manage to do on the right days!
Got mine done this morning. It only got into the low 80's by the time I finished, but it was still good and humid. It was nice to do a workout shielded from the sun for a change... There's only so much we all can take! Glad to read I'm not alone. Ran an 8:45 average pace. Slightly off target, but my fatigue level is quite high. Happy to git r dun.
Ran 16 miles Wed at >100F Heat Index
Swam 3400m yesterday
Today...4.5hr At 185w (only 67%) and ran 3 miles At 9:39m/m....This was absollutely ALLl I had.......felt tired early on...knew it was going to be a tough day.....just considered it a Mental Toughness day
Maybe Im overreaching a bit by the way my body feel! Going to maybe just do short spin tomorrow instead of my ABP ride....dont' want to ride the plan into a wall!
Well see!
With the Heat Index being over 100F for the last several days, there's no problem getting in IMLOU simulation, but afraid maybe it's starting to add some cumulative fatigue by the way my last few days have been
Did the 4.5 hr. bike today in the morning. Plenty hot here in Cincinnati. 240 TSS points (.73 IF). Watched the replay of the Tour de France time trial with my boys. Great fresh summer food in an hour. Ah, the life.
Have a great bike/run tomorrow everyone. We are almost there!!
Wish I had a rockin' report like the rest of you, as you are all doing great!!
You rock, Barb! Forgive yourself... You're still getting it done. Training in the heat is tough. Sometimes a serious bonk can be the best education!
Mark, you will put a bottle of Infinit powder only (no water) in your bike special needs bag. Then when you get that bag about half way through the bike course, get water to pour into the bottle and, voila, cold Infinit! It takes a little longer but is well worth it!
I chose not to go back to Louisville a second time. Sounds like you will definitely know the course.
I did the three hour bike followed by the 30 minute run. Felt good. I thought I was pushing pretty hard on the bike but the Sunday tired legs didn't quite get to a .75 IF, but that's OK!
So, it seems everyone is using Infinit. I am not familiar with it, and looked it up in the web. What formula is everyone using? I have been using the orange flavor Accelerade for years, but found the taste is too strong in hot weather, so will have to try something new. Appreciate some feedback.
@Scott, thanks for the tip! I will definitely do that.
Yep, I had a suffer fest this weekend too! It was 100+ for me on Saturday and Sunday too! Racked up some good TSS but didn't really hit my numbers like I usually do, mainly due to the heat and the fatigue that I'm feeling.
I'm with everyone on the hot Infinite thing, I might be just packing a zip lock of powder too because I just can't seem to take in the hot Infinite and if I do get it down then it usually comes back up. So what I've that works for me in the past couple weeks is that as it gets really hot, I can't take down anything but water. So this is the point where I start get my calories from taking small bites of a cliff bar. For some reason I don't have a problem keeping this down and 1 cliff bar is enough calories for 1 hour so I take my time getting it down. This is just my alternative to calories if for some reason I can't keep down my Infinite.
Just keep the focus, we are almost there!
Another Infinit user here - you guys just reminded me to order one more bag. I don't have a problem with the protein and for me I think it does the job of sating appetite a bit. I did dial down the flavor a lot, mainly b/c I always end up drinking a two hour bottle and it's just too intense.
Yasko you can do a consult call at Infinit - we also have the discount code EN2010..basically free shipping.
Barb! You are the bomb for hitting that course again! I wouldn't beat yourself up about your distance, what you covered actually seems pretty decent. There is certainly no need to do the full 112 in that heat - and it would take too long. Have you gone on the nutrition forums at all for help w/your nutrition execution plans? It may seem counterintuitive, but maybe you over-hydrated this time b/c last time you didn't drink enough? Just think - at each of these rides how you are getting your body acclimated, whether it likes it or not!
Showed up to a crowded pool Monday morning with a lousy attitude. Decided to bag it for a day of rest. Did me good. Nailed my FT intervals this morning and the run felt super easy & smooth. It helps that the humidity dropped after our Sunday storms. Starting to obsess about race day details...
P.S. I've become a believer in FRS. I was skeptical and don't usually use supplements like that, but it sure seems to work for me. Maybe placebo effect... who knows....
Did my 1:15 Bike yesterday.....NP for all was 235w! 85% with my 40min of FTP interval (including rest) was 268w (FTP is 276w) so happy with that.
Did 3500meters swim continuously today (just working on catch) at 1:42/100m
Last week over a 7 day period I totaled running(the way the long runs hit).....I typically ave. about 24mile/week so this was probably why I felt pretty cooked during the weekend.
Two more "work weeks" ....just hangin' in there!
Oh yes, I'm an IM virgin to answer Barb's question; and Yasko, I'm not feeling like my bottle set-up is quite perfect yet, but works so far. I use a single PD front aero bottle w/Infint, usually concentrated at 2x. Then I have water on one downtube. I think I'm going to put another 2x Infinit bottle on my other tube. And I will put a ziploc packet of 2x in my special needs. Will try that on my race rehearsal next week. Sometimes I wish I had the PD double chamber, but alas, I need to stop the buying at some point!!
I love my speedfil bottle and not having to reach for bottles.
Kinda had a rough day today......95F (Heat Index >100F)
4:32 hr Bike
Felt it was going to be rough from the start.
NP155w (only 55%IF) at 17.2mph
At 2hrs was deciding since my watts were fading "should I quit....maybe overtraining" or " should I see if I have the mental toughness to just cover the time"......I went with the mentall test to just see if I could drag myself around for 4.5hr.....I did do it but it was a drag.
I hope it was just the heat/humidity and not over reaching with the training.
Tomorrow will get out eary (temp should only be 80F in the am) and do my 5k test. We'll see how it goes
Way to go Michael. Your mental six pack looks good. Wait, that sounded wierd.
Are we on the same plan? I don't have a 5k test scheduled. I assume you moved your Saturday ride to today. I am headed out early in the am for mine. The heat index hit 117 today here in Savannah. I hope to be done by the time the heat index hits 100 tomorrow!
Did my Saturday ride today. Did sunday ride on Wed. (had the time). Doing intermediate plan. 5k was supposed to be Thurs but moved it to Sat. since only had 1 hr or so to train. (family pool party tomorrow)