I split the difference since I hate to test, but keeping P's "recovery" in mind, I did a 90 minute run. It was awesome. I thought the quads were in revolt as they really hurt while running the first 3.5 miles of hills. Then I had over 2 miles of flat and was hoping for MP. I looked down and I was CRUISING at TP. I ended with better than TP for that 2.2 mile section. Next flat was only about 3/4 mile and again was hoping for MP and was slightly faster than HMP. All uphill home for 2.3 miles and I was better than LRP, so it was very cool. Of course the humidity had dropped so I was not dripping and only lost 1.6 lbs.
So- for those that slayed them selves testing, how did it go? 2 hour runners- how was the run? We are sooooooo close!
really happy with my last two blocks and confident in my long runs to date. I've got 6 in the 2+ hour range so not worried there. feel like I need the reality check of a vdot so used today as my 45' run with the uphill strides to loosen up and tomorrow is game on- test morning. fully prepared to take a hit, but hey- time to start arriving at my should versus could paces.
Trevor: Sorry to hear about the break-up! I hope all the training will be a good outlet for you. I trained and raced my first HIM in the $hit storm of a divorce---it was pre-EN so I was doing 2-3 hour trainer rides at zone 2 in Feb. Even those rides were a nice way to burn off emotions and a good time to think.
Robert: Welcome! That's quite a weekend of training you've had! What's Vision Quest (besides that movie with Matthew Modine and Linda Fiorentino from the 80's)?
Jim: Doode you are so ready for this race! You're like an arrow pulled all the way back in the bow right before it's ready to fly off and hit the bull's eye. Very excited for you!
I'm going with Michele's plan---I hate testing. Despite my inconsistent training this season, I did manage to do every single long run as somewhere (a podcast? a blog post? chat room?) it was burned into my head that the long run was the most important workout of the Race Prep week. Soooo, a 90 run for me tonight---maybe with some intervals if I'm feeling frisky.
Godspeed and all tail wind to those who are testing and running 2 hours!
SInus headache MUCH improved this morning, thankfully!!
Headed out the door just before 7, temp/humidity same song, same verse (79 degrees, 74 dewpoint). It took me a good 40 min to get warmed up, legs felt "sore" and I had to repeatedly tell them to "shut up".
Despite taking in 32 ounces fluid, weight down 3.4 lbs after run. Time to rehydrate.
Each in our own way, each at our own level of ability are sounding really, really solid. SO inspiring!
I opted for the 2 hours today as I feel somewhat underbaked in the run, given the disruption I had in early July. Anywho, today was the best 2 hour run in forever. Got HIM pacing in when two women were gaining on me from behind. Just picking it up to that degree let me drop them, and not get passed. Hey, when you're out there by yourself, you hang onto anything for motivation.
Well, I wrote a long response and then hit submit and the browser crashed...so frustrating. Here is the cliff notes versions...
Yesterday sucked again with a slow swim followed by a slow run, but at least I got them done.
This morning my legs finally decided they want to cooperate again during a easy run with 3 x 1 mi @ below TP thrown in for fun. My mood is now SOOO much better.
I'm looking forward to everyone's long run reports. It was another crazy humid and hot morning here.
Up next - Long Ride with Jim to kick my ass, followed by ABP with MattSull to kick my ass again ... I can't wait and love having people to train with.
Also, I found out earlier this week I will be working with SpiderTech (a precut Kinesio tape company) for the rest of the year to test out their products and see if they can help me control the plantar fasciitis and achilles issues I continue to have come up. I'm excited as it is a great opportunity to meet with the Doctor that fonuded the company and created the products. If you have questions about their products, let me know.
Trevor & Jennifer- thanks for passing that info along! Looking forward to hearing how those who did the 5K did this morning!
Matt- looking forward to hearing how the SpiderTech stuff works. I've just ordered a box of Kinesio tape for my calf and compression guards too. I'm taking all the help I can get!!!
Speaking of which, I did something completely different from everyone this morning. Since I didn't do the 2:30 run last week, I wanted to see if the calf would hold up to it this week. The plan was to do multiple 4 mile loops which wouldn't leave me farther than 2 miles from home in case I had to shut down the run at any point and walk home. First sign of trouble and I told myself I'd stop.
I woke up at 5:00 to T-storms but checked the radar and it looked like they were already mostly moved through the area so I decided to go for it. Gina- I feel your pain with the humidity! Geeze, I was dripping wet within 10 min of the run and it wasn't raining! The calf seemed to be a little achy in the beginning but I took walk breaks every 10 minutes and it seemed to be holding up OK- so I continued forward. It felt better the farther I went and so I was able to get in all 2:30 of the run. Not gonna lie, that was probably the slowest and hardest 2:30 I've ever done. In my prior life, a 2 hour run would have been a "baseline" run- just the minimum ya do for maintenance. Ugh. And an evil little voice in the back of my head is trying to convince me that I haven't done enough running to get through this race. But I'm doing my best to tell that voice to "SHUT UP!"
One more Big Run, right? I've got one more to build a little more confidence. I can do this.
Tan evil little voice in the back of my head is trying to convince me that I haven't done enough running to get through this race. But I'm doing my best to tell that voice to "SHUT UP!"
In my case, that's partly true.Sigh. But your evil little voice and minie will just have to sit by the side of the road in Madtown and watch us get it done. How about that?!
Tan evil little voice in the back of my head is trying to convince me that I haven't done enough running to get through this race. But I'm doing my best to tell that voice to "SHUT UP!"
In my case, that's partly true.Sigh. But your evil little voice and minie will just have to sit by the side of the road in Madtown and watch us get it done. How about that?!
Tan evil little voice in the back of my head is trying to convince me that I haven't done enough running to get through this race. But I'm doing my best to tell that voice to "SHUT UP!"
In my case, that's partly true.Sigh. But your evil little voice and minie will just have to sit by the side of the road in Madtown and watch us get it done. How about that?!
I'm imagining a bench with all our little triathlon doubts and demons, all arms crossed and wearing dunce caps, have to watch while we all, of course, RULE.
Hello! I was in Denver at HQ the last couple of days so I've been out of the 'loop' so to speak. Found a Y near my office in Littleton, CO to do my 8x400s in the pool yesterday. First of all, it was a rather lousy pool, could not hit a flip turn to save my life, water was very warm and the walls were rounded so it was impossible to gauge, very frustrating. To conclude the vent, swimming at altitude is a bee-atch. By the last 400 my arms could barely move.
Got home around 10 pm last night, no real dinner, went to bed and got up at 5'30 for the 2 hour cut-back run. I think this was my problem, mostly mental, I'm thinking it's so 'short' and no Z3 intervals, just a long warm-up and some Z2 stuff. Well it was 78 degrees with 68% humidity at the start of the run. I really struggled to hold the Z2, hamstring tight and sore, legs not wanting to move, brain really wanting to stop. I was so fired up for last week's long run and I was very mentally engaged, today, not so much. Now my stomach is a mess, can't eat anything and when I weighed myself it was a number I don't ever recall seeing on the scale.
Heat warnings through tomorrow night for Chicago-land. Awesome. At least tomorrow is a swim.
I'm imagining a bench with all our little triathlon doubts and demons, all arms crossed and wearing dunce caps, have to watch while we all, of course, RULE.
I'm imagining a bench with all our little triathlon doubts and demons, all arms crossed and wearing dunce caps, have to watch while we all, of course, RULE.
Better be a BIG bench!!
Definitely needs room for more!
@Nemo- Where is the jumping, clapping, smiley when you need her!??! So glad the calf did well for your run. Now you are as slow as me!
Swim only tomorrow- except for Leigh- she'll be crushing her 5k VDOT test!
Remember, P said day off OR EZ form swim. That advice I will go with. I'll do my LP recovery swims and prolly cut out at 1500. How is this a recovery week, I ask you? I see what they mean, but it sure hasn't registered that way for me.
Swim only tomorrow- except for Leigh- she'll be crushing her 5k VDOT test!
That's the hope, but fully expecting a drop with the cumulative fatigue and that's fine. I've been using interval work as a guesstimate but this will be a good measure and a mental toughness workout to suck it up. Haven't formally done one since the OS and have been using a 1/2 mary split from May that I definitely couldn't run right now.
I was looking ahead a little past the second RR. I still have a solid week that week with decreased rides so will have the 2:30 next week and a 2:00 to play with the following week.
Tan evil little voice in the back of my head is trying to convince me that I haven't done enough running to get through this race. But I'm doing my best to tell that voice to "SHUT UP!"
In my case, that's partly true.Sigh. But your evil little voice and minie will just have to sit by the side of the road in Madtown and watch us get it done. How about that?!
I'm imagining a bench with all our little triathlon doubts and demons, all arms crossed and wearing dunce caps, have to watch while we all, of course, RULE.
Remember, P said day off OR EZ form swim. That advice I will go with. I'll do my LP recovery swims and prolly cut out at 1500. How is this a recovery week, I ask you? I see what they mean, but it sure hasn't registered that way for me.
Big bench is right!
With you LP-honestly did not register recovery week until I read Jennifer's post last night about the test vs long run..... Gonna do 1500 tomorrow and call it a day.
Skipped vDot test this morning...opted for long run. Managed 110 minutes....almost 11 miles. Hot and drenched....not sure what humidity was, not as bad as u southern peeps have to deal with. I am thankful for that. Glad to have that done, as always. Swim only tomorrow.....heavenly only a mere 1000-1500 tops Those 400 repeats are making me crazy....sooooo dang boring! More fun in OW, but I am such a pansy when it comes to swimming alone....just won't do it. Michele, I tell ya you are one tough chicka....swimming alone all the time....especially with a creepy guy on shore.....that would have scared me sh**less!! That prolly would have been my last time at that particular place....glad to hear he was not there this past week.
Kathy- I have been scaring my mom since I was a teenager. I grew up swimming in a lake about 1/4 mile from home. My mom can't swim, but made darn certain we all could. In the days before floats marked the swim area and lifeguards on shore, I'd swim across the lake to where the rich summer folks hung out at a nice dock. It was all of about 5 minutes there and another 5 back. My mom would freak the entire time. To me it was just peaceful. I feel the same now about the lake where I swim, as long as it's not too crowded. Weird people on shore always make me nervous, I doubt that will change either. If I wasn't so lazy, I'd go to Walden and swim with Linda, but the drive is 3x as long (15 minutes vs. 5 minutes, I'm pathetic, I know).
Kathy- I have been scaring my mom since I was a teenager. I grew up swimming in a lake about 1/4 mile from home. My mom can't swim, but made darn certain we all could. In the days before floats marked the swim area and lifeguards on shore, I'd swim across the lake to where the rich summer folks hung out at a nice dock. It was all of about 5 minutes there and another 5 back. My mom would freak the entire time. To me it was just peaceful. I feel the same now about the lake where I swim, as long as it's not too crowded. Weird people on shore always make me nervous, I doubt that will change either. If I wasn't so lazy, I'd go to Walden and swim with Linda, but the drive is 3x as long (15 minutes vs. 5 minutes, I'm pathetic, I know).
Guess u gotta do what works for you. I hear ya though, 15 vs 5---big difference when you are just trying to get the workouts done and do other stuff, like work! We prolly shouldn't tell ur mom about the creepy guy
I'm imagining a bench with all our little triathlon doubts and demons, all arms crossed and wearing dunce caps, have to watch while we all, of course, RULE.
Better be a BIG bench!!
Hmmmmm, how about a football stadium full? So when you are running through the University of Wisconsin football stadium (which is empty- no spectators) we will all imagine our silly little doubts sitting there in the front row seats looking like fools with all our EN Supporters who are tracking us online at home sitting just one row behind them bopping them all on the heads with a big wack a mole mallets! Take that you stupid little doubt!!!
Those evil doubts have NO room in our Haus... they aren't big.. they are small... think Horton hear a Who small... we can't even see them, we can't hear them... all we can hear is chicka laughter...
The plan had me doing a 2:05:00 run today and a 2:35:00 run next week. I decided to flip/flop them. I'm doing the Timberman sprint next weekend and I'm opting for the easier week next week rather than this than this.
I did 21 miles in 2:35:51, it felt good running steadier with the only HMP being in the last 30 minutes.
Just came down with my daughters stomache virus, I feel like crap, please just let me throw up. Tomorrow will probably be a forced day off. Definately ok with that as long as I'm ready for the weekend rides.
My body is ready for the taper, my mind agrees, I think the timing of everything has been good One more long hard weekend of riding, then the volume starts decreasing.
Way to put those Deamons in their place, just keep focusing on all that hard work that we have all put in which started way back in Nov/Dec/Jan. You've put in the time, trained harder and smarter than most. 4 weeks of intelligent training left, no one, no thing can take that away.
Be confident, finish strong, believe in yourself and your abilities !!
15 vs 5'??? wow, I drive 25' to my murky lake! girl??? go up there with Linda!! ha I am out the door to go ride Sunday's ride today, doing Thurs run tomorrow, did Sat ride yesterday. then off sun = tues when I take Andrew to college... might can run there on campus, not sure. anyways....looking forward to getting some sleep in the hotel!! m
Nice swim this morning. The pool is starting to get crowded though as the locals are starting to train for one of the OBX Tris (Half/Oly/Sprint) which is one week after IMWI. I'm gonna have to think about swapping my run/swim workouts to do the swim first over the next few weeks so I can avoid bumping into them. Not that it's crowded or anything, but these are southerners and it's downright rude not to chat for a good 10 min with each one at some point during your workout. That makes the workout soooooooooooooooo long!!! When I get to the pool I wanna be in and out!
These are good for me because I hate them. anywho, not pretty and I wanted to walk after every...stinking...lap, but...got it done. held onto my current zones and vdot (39 somethin) so I'm happy with that. gives me my numbers for the big dance.
total time 24:28 (7:54 avg pace) as 1) 7:54, 2) 7:50, 3) 7:46 and whatever the rest was where I eased up and victory lapped it in so I didn't keel over in front of the oncoming yards crew (did it at the local HS track).
so that's one metric reeled in. next up- figuring out what my FTP actually is. I've been nursing a sick PT so need decide if I stay with the zip wheel or go back to the training wheel. planning to play with both over the weekend and the less bipolar one wins going into the test next week.
wanting a good run, I did the exact opposite. I basically messed it up, but need some input from you peeps. I did it in a 25:19, new vDot of 37.74 (improved over 37.1 previously). however, since I dropped from 7:30 pace in the first mile to an average 8:10
SOOOOOO frustrated and any other face you can think of.
so my question is, would this be an overestimate of my pace vs underestimate. I don't want to use this new vDot, and then burn out later on long runs - my long runs so far have been VERY comfortable. or should I just squeeze in another vDot sometime next week, where I can actually learn how to pace myself?!?!?
Comments
So- for those that slayed them selves testing, how did it go? 2 hour runners- how was the run? We are sooooooo close!
sticking to the recovery/plan this week!
really happy with my last two blocks and confident in my long runs to date. I've got 6 in the 2+ hour range so not worried there. feel like I need the reality check of a vdot so used today as my 45' run with the uphill strides to loosen up and tomorrow is game on- test morning. fully prepared to take a hit, but hey- time to start arriving at my should versus could paces.
Robert: Welcome! That's quite a weekend of training you've had! What's Vision Quest (besides that movie with Matthew Modine and Linda Fiorentino from the 80's)?
Jim: Doode you are so ready for this race! You're like an arrow pulled all the way back in the bow right before it's ready to fly off and hit the bull's eye. Very excited for you!
I'm going with Michele's plan---I hate testing. Despite my inconsistent training this season, I did manage to do every single long run as somewhere (a podcast? a blog post? chat room?) it was burned into my head that the long run was the most important workout of the Race Prep week. Soooo, a 90 run for me tonight---maybe with some intervals if I'm feeling frisky.
Godspeed and all tail wind to those who are testing and running 2 hours!
SInus headache MUCH improved this morning, thankfully!!
Headed out the door just before 7, temp/humidity same song, same verse (79 degrees, 74 dewpoint). It took me a good 40 min to get warmed up, legs felt "sore" and I had to repeatedly tell them to "shut up".
Despite taking in 32 ounces fluid, weight down 3.4 lbs after run. Time to rehydrate.
1 more big run peeps!!
Each in our own way, each at our own level of ability are sounding really, really solid.
SO inspiring!
I opted for the 2 hours today as I feel somewhat underbaked in the run, given the disruption I had in early July. Anywho, today was the best 2 hour run in forever. Got HIM pacing in when two women were gaining on me from behind. Just picking it up to that degree let me drop them, and not get passed.
Hey, when you're out there by yourself, you hang onto anything for motivation. 
Let's say it again-- 1more big run!!!!
Yesterday sucked again with a slow swim followed by a slow run, but at least I got them done.
This morning my legs finally decided they want to cooperate again during a easy run with 3 x 1 mi @ below TP thrown in for fun. My mood is now SOOO much better.
I'm looking forward to everyone's long run reports. It was another crazy humid and hot morning here.
Up next - Long Ride with Jim to kick my ass, followed by ABP with MattSull to kick my ass again ... I can't wait and love having people to train with.
Also, I found out earlier this week I will be working with SpiderTech (a precut Kinesio tape company) for the rest of the year to test out their products and see if they can help me control the plantar fasciitis and achilles issues I continue to have come up. I'm excited as it is a great opportunity to meet with the Doctor that fonuded the company and created the products. If you have questions about their products, let me know.
Matt- looking forward to hearing how the SpiderTech stuff works. I've just ordered a box of Kinesio tape for my calf and compression guards too. I'm taking all the help I can get!!!
Speaking of which, I did something completely different from everyone this morning. Since I didn't do the 2:30 run last week, I wanted to see if the calf would hold up to it this week. The plan was to do multiple 4 mile loops which wouldn't leave me farther than 2 miles from home in case I had to shut down the run at any point and walk home. First sign of trouble and I told myself I'd stop.
I woke up at 5:00 to T-storms but checked the radar and it looked like they were already mostly moved through the area so I decided to go for it. Gina- I feel your pain with the humidity! Geeze, I was dripping wet within 10 min of the run and it wasn't raining! The calf seemed to be a little achy in the beginning but I took walk breaks every 10 minutes and it seemed to be holding up OK- so I continued forward. It felt better the farther I went and so I was able to get in all 2:30 of the run. Not gonna lie, that was probably the slowest and hardest 2:30 I've ever done. In my prior life, a 2 hour run would have been a "baseline" run- just the minimum ya do for maintenance. Ugh. And an evil little voice in the back of my head is trying to convince me that I haven't done enough running to get through this race. But I'm doing my best to tell that voice to "SHUT UP!"
One more Big Run, right? I've got one more to build a little more confidence. I can do this.
In my case, that's partly true.Sigh. But your evil little voice and minie will just have to sit by the side of the road in Madtown and watch us get it done. How about that?!
DEAL!!!! Thanks Linda- I needed that.
I'm imagining a bench with all our little triathlon doubts and demons, all arms crossed and wearing dunce caps, have to watch while we all, of course, RULE.
Hello! I was in Denver at HQ the last couple of days so I've been out of the 'loop' so to speak. Found a Y near my office in Littleton, CO to do my 8x400s in the pool yesterday. First of all, it was a rather lousy pool, could not hit a flip turn to save my life, water was very warm and the walls were rounded so it was impossible to gauge, very frustrating. To conclude the vent, swimming at altitude is a bee-atch. By the last 400 my arms could barely move.
Got home around 10 pm last night, no real dinner, went to bed and got up at 5'30 for the 2 hour cut-back run. I think this was my problem, mostly mental, I'm thinking it's so 'short' and no Z3 intervals, just a long warm-up and some Z2 stuff. Well it was 78 degrees with 68% humidity at the start of the run. I really struggled to hold the Z2, hamstring tight and sore, legs not wanting to move, brain really wanting to stop. I was so fired up for last week's long run and I was very mentally engaged, today, not so much. Now my stomach is a mess, can't eat anything and when I weighed myself it was a number I don't ever recall seeing on the scale.
Heat warnings through tomorrow night for Chicago-land. Awesome. At least tomorrow is a swim.
Keep it up everyone.
Better be a BIG bench!!
Definitely needs room for more!
@Nemo- Where is the jumping, clapping, smiley when you need her!??! So glad the calf did well for your run. Now you are as slow as me!
Swim only tomorrow- except for Leigh- she'll be crushing her 5k VDOT test!
Remember, P said day off OR EZ form swim. That advice I will go with.
I'll do my LP recovery swims and prolly cut out at 1500. How is this a recovery week, I ask you? I see what they mean, but it sure hasn't registered that way for me. 
Big bench is right!
That's the hope, but fully expecting a drop with the cumulative fatigue and that's fine. I've been using interval work as a guesstimate but this will be a good measure and a mental toughness workout to suck it up. Haven't formally done one since the OS and have been using a 1/2 mary split from May that I definitely couldn't run right now.
I was looking ahead a little past the second RR. I still have a solid week that week with decreased rides so will have the 2:30 next week and a 2:00 to play with the following week.
RULE....LET'S OWN THIS AND DO IT!!!!
With you LP-honestly did not register recovery week until I read Jennifer's post last night about the test vs long run.....
Skipped vDot test this morning...opted for long run. Managed 110 minutes....almost 11 miles. Hot and drenched....not sure what humidity was, not as bad as u southern peeps have to deal with. I am thankful for that. Glad to have that done, as always. Swim only tomorrow.....heavenly only a mere 1000-1500 tops
Those 400 repeats are making me crazy....sooooo dang boring! More fun in OW, but I am such a pansy when it comes to swimming alone....just won't do it. Michele, I tell ya you are one tough chicka....swimming alone all the time....especially with a creepy guy on shore.....that would have scared me sh**less!! That prolly would have been my last time at that particular place....glad to hear he was not there this past week.
Onward peeps....yup 1 more long run
Guess u gotta do what works for you. I hear ya though, 15 vs 5---big difference when you are just trying to get the workouts done and do other stuff, like work! We prolly shouldn't tell ur mom about the creepy guy
Hmmmmm, how about a football stadium full? So when you are running through the University of Wisconsin football stadium (which is empty- no spectators) we will all imagine our silly little doubts sitting there in the front row seats looking like fools with all our EN Supporters who are tracking us online at home sitting just one row behind them bopping them all on the heads with a big wack a mole mallets!
We will run by them laughing all the way!!
"Wack a mole mallets" Insert the IMAPOSER laughing smilie here!!
The plan had me doing a 2:05:00 run today and a 2:35:00 run next week. I decided to flip/flop them. I'm doing the Timberman sprint next weekend and I'm opting for the easier week next week rather than this than this.
I did 21 miles in 2:35:51, it felt good running steadier with the only HMP being in the last 30 minutes.
Just came down with my daughters stomache virus, I feel like crap, please just let me throw up. Tomorrow will probably be a forced day off. Definately ok with that as long as I'm ready for the weekend rides.
My body is ready for the taper, my mind agrees, I think the timing of everything has been good One more long hard weekend of riding, then the volume starts decreasing.
Way to put those Deamons in their place, just keep focusing on all that hard work that we have all put in which started way back in Nov/Dec/Jan. You've put in the time, trained harder and smarter than most. 4 weeks of intelligent training left, no one, no thing can take that away.
Be confident, finish strong, believe in yourself and your abilities !!
I am out the door to go ride Sunday's ride today, doing Thurs run tomorrow, did Sat ride yesterday. then off sun = tues when I take Andrew to college... might can run there on campus, not sure. anyways....looking forward to getting some sleep in the hotel!! m
5k test this am
These are good for me because I hate them. anywho, not pretty and I wanted to walk after every...stinking...lap, but...got it done. held onto my current zones and vdot (39 somethin) so I'm happy with that. gives me my numbers for the big dance.
total time 24:28 (7:54 avg pace) as 1) 7:54, 2) 7:50, 3) 7:46 and whatever the rest was where I eased up and victory lapped it in so I didn't keel over in front of the oncoming yards crew (did it at the local HS track).
so that's one metric reeled in. next up- figuring out what my FTP actually is. I've been nursing a sick PT so need decide if I stay with the zip wheel or go back to the training wheel. planning to play with both over the weekend and the less bipolar one wins going into the test next week.
5 K this am. 78º 85% humidity, 70º dew point.
wanting a good run, I did the exact opposite. I basically messed it up, but need some input from you peeps. I did it in a 25:19, new vDot of 37.74 (improved over 37.1 previously). however, since I dropped from 7:30 pace in the first mile to an average 8:10
SOOOOOO frustrated
and any other face you can think of.
so my question is, would this be an overestimate of my pace vs underestimate. I don't want to use this new vDot, and then burn out later on long runs - my long runs so far have been VERY comfortable. or should I just squeeze in another vDot sometime next week, where I can actually learn how to pace myself?!?!?
-hb