The Countdown: 9 Weeks to CDA
I took a rest day today. Feeling feverish, achy, and someting isn't right in my chest. Don't think it's viral, I actually think it is structural but have no idea what is going on. Maybe I should go to a doctor but who has the time?
Good luck all.
0
Comments
I actually did the swim, most of it, but am thinking I should have just slept as I'm feeling a little funky too and going into what looks to be a few missed nights of sleep at work this week.
Looks like this week is pretty low on the volume, though... so should be manageable??? if I can get through that bike tomorrow on no sleep.
I was going to swim today, but am really feeling yesterday's efforts. Instead I think I am going to go home and take care of some of the logistics for ToC. I have mapped out what I think is a decent FTP test route for tomorrow. I am actually excited to try it out since this will be the first one on the tri-bike.
@ All - Well, gang, it looks like many of us decided to take it EZ today and get some rest. Good job listening to your body. I rested yesterday after the Big Day saturday and thought I was recovered. Not! Did the swim workout this am and felt like the water was twice as dense as normal. I just felt sluggish. I made it thru the workout of 2500 yds but could not do the "descend' on the 100s. I struggled to just hold the T-pace. I guess I should have rested another day.
Hope everyone is feelin more energenic tomorrow.
Actually looking forward to the ftp test in the morning. Hope you hit your numbers on the tests this week and have some good recovery.
I'll admit to today being a "rest" day as well, which for me meant an hour in the gym working my arms, shoulders, and a bit of stretching. I meant to do a 45 min VO2 max set on the bike after work, but I felt so good, I didn't want mess things up for tomorrow's more important workouts, a swim in the morning and a 2 hour run in the PM.
BTW, my "Big Day" in my truncated IM prep work (I'm actually stil doing the OS with added swim and a half marathon hack), was 42 miles biking and 20 minutes running! In a month, though, I'll make up for all of the low volume - stay tuned for my training camp work May 18-June 6.
didn't realize that testing was this week. also didn't realize everyone was taking the day off!
ran today.
will test wed or thursday on the tri bike. will skip the run test, since i am already monitoring my run pace pretty carefully at distance and during the speed work.
will do the swim test.
hope everyone stays healthy and rests comfortably.
gh
My new motto for the next 9 weeks is, "When in doubt...swim!".
Have a good day!
I errored on the side of taking it closer to what my prior sessions have shown my FTP was at to begin with the first 20 minute rep (around 245), then worked to pick it up on the second (250s). Still did not hit it on the head yet, no sick to the stomach, nothing left in the tank feeling at the end and I ended up cranking it up harder over the last 5 minutes, probably could have started that process earlier. I probably could have cracked 250 had RnP been there with the gun to the head, but no such motivation on the trainer at 5:30 am.
No complaints though, but next test I have to get off of the computrain on manual erg mode and drive to a place I can do the ride outside to get those ftp watts (or try to sneak it in on one of the other training sessions where we have some larger ftp repeats).
Have fun with your tests.
1X20: 271w, cadence 91
1X2
1X20: 291w, cadence 88
1X42: 279 (down from 284 at the end of OS) for a w/kg of 3.1
The last 5 minutes of the second 20 was a NP of 319. Clearly left a bit on the table today. Today was harder mentally than physically. Pretty sure that big NP burst at the end was due to a roadie trying to pass me on a hill after I passed him with a "FTP test for me today" comment on my way by. He hung for about 30 seconds, then... adios amigo.
in other news, tried on my new EN gear today. Now I am gonna HAVE TO lose a few more pounds...
I feel like a left a little bit on the table, but not much.
practically took the day off today, so as to not be left out. only swam today.
a bit disturning was that my weight was 161!!! up six pounds since the start of race prep and was 155 last week.
i blame the swimming!!! now that i am doing all pull, i emerge
from the water feeling like i just did bench press and bent over rows, like some meat head! oh well.
Art: i might have to wear your size soon!
Patrick: FTP is usually higher outside, so expect a bump.
Shannon: my FTP has pretty much dropped 10watts and then stayed down there since IMAZ. i feel your pain. tomorrow i do the test around the rose bowl on the tri bike. i'm gonna go by feel since i have not ridden the tri bike with power since IMAZ and have only ridden it once ealier this week, since january or feb. on the toc stage 7 day i rode gmr on the EN road bike at 207watts and it felt about at 80% effort, but i can't believe my FTP is 260!
Scott: great run test! that 15min Strauss like swim combined with >50vdot are great signs of progress.
over and out.
gh
Run test tonight after work...hoping to leave the office a little earlier and getting a vDot bump!
Warmed up and started my TT, all pull. Felt good to start. Strong. Slowed down a little and paused everytime the loudspeaker blared from the child center. I never got called but it cost me some time. Still clocked in at 19:20. Not fast at all, but a bunch faster than I was. Going in the right direction. I think my catch is there, just need to work on positioning.
FTP tomorrow if the rain holds off.
@ Art - If you ever do find a flat spot to do an outdoor FTP test, let me know. If you don't want to shift so much, just vary your cadence on the hills.
@ Shannon - the bright side is you will be able to really lock in your pace on race day - you have a great internal power meter, which will come in handy on the varying terrain, and set you up for a great run.
@ Scott - My Hero! I've always wanted to pop over 50 in VDOT, but never got there. You can feel proud (as wellas fast).
@ Tucker - Elbows up!
Yesterday I had a powerful long run, doing 13 + miles as part of my HM hack. I averaged 8:11 pace, with 2 x 15' @ HMP to start, then 20+ minutes of MP to finish. It was great to see the sun for most of my run, as well as get my times down to the range where they were this time last year. A real confidence booster.
1/3/11 - Ave 15.7 mph
2/21/11 - Ave 18.2 mph
4/27/11 - Ave 19.1 mph
I'm not using the power method so ave. mph seems to be the best indicator of improvement. I also feel like I could have added another mph since I saved a little in the first two intervals as I didn't want to spend everything and kill my run TT and swim TT over the next few days.
@Allen: Nice work!!! Where you going to ride this weekend? The weather is looking good!
Nice work everyone. looks like that rest day payed off.
Al: great to hear you are back to pre-injury times. right on target for may18!
bike test on tri bike today. see below!
also did a 1000yrd swim test 1/2 with buoy and have without:
Swim with buoy 500yrds: 8:33 ---> without ---> 8:36 = 17:09, which is 6 seconds faster than my swim TT last week and this one was a brick after the bike test. starting to feel a rhythm, so maybe i can start trying to get faster soon.
Bike test: felt very good throughout, 248 was first 20min, 242 was next 20min. i guess the 2min rest brought me down to 241. recovered quickly afterwards, which is a good sign of fitness. i think my position on the road bike is not optimal, since my power numbers have been low all outseason. my position on the tri bike IS optimized and i guess it showed today
. now just need to get my weight back down to 152.0lbs and pick up the FTP just a tad more before the race.
time: 42:04.52
NP: 241;
VI: 1.02;
Distance: 15.303;
avg speed: 21.7;
avg HR: 161;
avg cadence: 86;
weight today: 158.0lbs;
watt/kg: 3.37.
All right... I see how this is setting up. Got some pretty strong bikers and runners in here. I'm an ok swimmer... so.. please say hello to me on the bike or run as you pass me by!
All good... just kidding around here... sincerely looking forward to seeing you guys and gals out on the course. However, sorry to say I don't think I will be seeing Scott except maybe on the beach... 15:XX 1000TT!? Part dolphin!? Something tells me that Al finds a way to get back to his old swimming form and I don't see him either...
Oh no!!! I'm getting sick. Someone send some antiviral mojo my way. This week is going to be entertaining as after I get off work tomorrow AM I get on a plane to Boston, am there through Sunday AM hanging with a bunch of stuffy academic types, then will attempt to do at least one bike workout Sunday afternoon. So... I CANNOT get sick. Nooooooo!