The Countdown: Week 8
Finding some mojo in the pool. Had a PB 1000y TT this morning. 15:45 for a 1:35/100y pace. Prior best last year was 16:01. And the best part is that I feel like I was at about 95% effort. Big shout out to Coach R and the propulsive swimming tips in the swim e-Book! Good thing I swam 3x per week in the winter, getting up at 5am to do it. Wait, that was last year. Slept in and biked and ran hard this winter.
I double-checked my distance by swimmng a 100y immediately after the 1000y and turned in a 1:29 for that, which would equate to a 14:50. I was a little sloppy in the middle 100s, so think the 15:45 is accurate (although I was burning it the first 300...). As with many things in life, the dark lining is that I am fighting a case of swimmer's shoulder from (I think) entering with thumb first on my right hand and skewing a bit towards a cross-over stroke with my right arm... focused like crazy on not doing that this morning. Mostly worked, but only did 2000Y total today instead of the 3300 yards... rather be safe than sorry.
Comments
@ Art - Man I wish I was as fast in the pool as you. I'll even take you PB from last year.
I did a 1000 yd TT this am in 18:40, which was a PB for me by :65. Even with a faster time, there was a guy in the next lane who just smoked me like I was a tug boat. Anyway, I'm making progress. I was able to add on 2x500s, 2x300s and 6x50s for a total of 3200 yds, and feel like my swim endurance is building. Now off to run.
Good training this to all!
@ Allen, I know how important it is mentally to KNOW that you can make the distance. I did the exact same thing last year getting ready for IMFL, which was my first.
I headed back to the public pool today to be able to swim in a normal sized pool. Unfortunately I got there late, then it took a while to get my card (I decided to get a pass since I plan to be going there regularly), so I ran out of time at 2200 yds (mental note, leave earlier next time). So I headed home and did my run. Those new training zones are HARD. I didn't quite hit my z4 pace on the second mile repeat, but was pretty close. I'm definitely seeing improvement though, because I remember struggling with this same workout back when my z4 was 20 seconds/mile slower.
Today I did some power yoga in the morning and will probably do Friday's run workout here at lunch in a bit. I guess I will get to see how fun the swim is tommorow when I hit the pool at the same time as my daughter's swim team practice.
Out of curiosity how many of you are swimming most of the workouts with the pool bouy vs. just straight no toys, wetsuit, etc.? I have been doing all my workouts as just a normal swim, but I have seen and heard a number people doing most of it with the pool bouy or something similar to include even some of the coaches. Just curious on people thoughts about it and the longer swims (especially as we are now starting to get up there in repeat lengths and the full distance swim is next week). Just trying to get an idea on if one method may provide a better idea of timing, body feel, etc. for the race when we know it will be wetsuit legal.
From there to the pool. Swim felt good again. Hopefully getting faster.
Then I got the oil in the car changed, picked up my bike from the shop, new chain and cassette plus a tune-up, then off to another bike shop to pick up a new Garmin Edge 500 to replace my broken down LYC.
Barely had time to get the bike off the car and get into work.
@Patrick, I use the buoy all the time. If I didn't my legs would sink too much and me along with them. I know I use it as a crutch, but if it's good enough for Al and Rich, well it's good enough for me. Ok, I know, I need to work on my form. One day. That's what I keep telling myself.
Just out of curiosity, do you guys really get these long rides done @ greater than a .80 IF?! (which I gather it would have to be if you hit the workout as written)...
way to stay strong with the training, everyone.
patrick: i have adopted the no kick swimming that Al Truscott, Rich and others do. i found the buoy makes me tighten my thigh muscles more than i like, so i either go wetsuit pant only or just swim without floatation support. when i swim without floatation support, however, i track my times carefully so that i know that i am swimming horizontally consistently vs. slowing down from legs dropping.
Art: try to do the long rides at 80%. they should be hard and at first you might even blow up and need to call someone to get you. however, you'll adapt. at CdA you'll be going 68-72% depending on what you select, so training at 74% over 3.5 to 4.0hrs gets you a bit too close to what your goal wattage will be on race day. 80% over 4hrs will make 68-72% over 112 miles more manageable for the run. this coming saturday i am going to try for 80-85% for ~72miles with 12K of climbing. the total ride is 114miles, but after 72 it is mostly downhill. i did a 110miler on sunday at 75%, also climbing (7hrs20min).
safe training to all!
gh
@Michael - same thing for me, I forgot to hit Start on the Garmin until 20 minutes into the workout.
Clocked the last few miles in at MP to slightly faster but the last few minutes I was starting to feel it (but that was partially due to pace getting a little faster as I went through the 30 min interval). Felt pretty good and managed to pull out a bit over 17 miles, with some detours and turn arounds through mud, sand, and silt (part of my running trail was underwater still/just dried up from some flooding over the last couple weeks).
Diid get my first chance to hit the longer swim for the week last night and I hear what people are saying that it was a bit tiring. I did manage to hold the pace, but the last one I was starting to feel it.
Hope the training is going well as we get ready to hit a Mother's day weekend of fun and have a fun Cinco de Mayo.
I suffered through the long run yesterday... Really wish I could run like I used to. I have 2 different injuries; an IT issue and a sesamoid thing on the other leg that I have complained extensively to GH about.
I have actually started masters swim again as it's the only way I really stay accountable to good workouts, so that's going well, and I'm looking forward to a solid bike weekend.
Have a great week, guys!
shannon: get the womens new balance mt101, which i recommended before. that plate on the bottom will help shield the sore sesamoids. happy b-day!
still deciding on long run today or regular bike today...might need to be a game time decision.
safe training to all.
gh
I managed to get onto the dirt for about 8 miles of the run and that helped enormously.
Have fun!
@ Shannon - HAPPY B-DAY... Enjoy and it sounds like you got a good run in.
@ Patrick - Nice run. You are really fast on the run. Way to go.
@ Art- I bet that sunny ride was really good for your spirit. Your mojo will come back.
@ GH- I'm doing the "no kick swim" too. If it is good enough for Rich and Al T, that's all I need to know. I find that I must really concentrate on a full body rotation and high elbow. It is coming around.
I did the long run this am. Out the door at 5:25 and 38 degrees - when is it going to get warm in Chicago? Watched the sun come up over Lake Michigan.
I ran 15.1 miles in 2 hours flat. Did 1 x 2 mile interval @ 6:55 pace and 1 x 2 mile @ 7:15 pace. Felt good and had to push the pace to get my HR into Z3. On the EZ stuff, I was cruising along @ 8:15 pace with my HR in Z1. This stuff works. My legs have stiffen up during the day sitting at a desk and in meetings. I'm feelin tired now and ready for a good sleep.
Good luck with your training. Stay healthy.
@GH: I can get above .80 on about 2.5 hours if I burn it... after that? fuhgettaboutit... working on it... trying to raise the right side of my power curve... to use an RnP analogy, I've got a lot of room in my power attic... but a low ceiling that slopes hard down towards the ride side (must be a modern architecture)... house aint so big yet though
@BT (not to mention GH): you got wings? That's really moving in my book... maybe a few years from now I'll be able to do that...
Good day in the pool today (jumbled week... again). Got the 4100y friday workout done... I don't know what is going on, but I've had a bit of a breakthrough in the pool. 4100 yards in ~1:13 of swim time inclusive of v. slow warm-up, cool-down and comfortable pace throughout... curious what the full distance swim will bring... OWS is another animal, but I'll take it... hope this swim mojo continues!
Run today was tough. Legs didn't have much snap in them for the Z2 at the end of the workout. Possibly due to nutrition. Starting to think that a Chobani with a handful of blue and black berries may not have been enough calories 3 hours before the run. Z3 went pretty well. Z1 after that went well too though 5 seconds slower than the first 30'. The last 20' felt like a Z(-1). Just couldn't hold the prescribed pace. Haven't had that happen yet so not too worried.
And who put 4100m on the board for tomorrow's swim workout? That's one evil man I must say.
@Tucker- I saw the 4100m did the math to make sure it wasn't supposed to be 3100 or something... Nope, its for real! I may have to try that no kick thing tomorrow.
I've been making up my own variations on The Plan, smearing the OS and the IM plan the HM hack and an attempt at re-learning how to swim all together now.
As the PNWers know, Wednesday was THE day to get a long dry ride in, so I staged mine from Chambers Creek Golf Course, rode thru Dupont to Yelm and back (4 hrs, 73 mi), and then ran 30 minutes, 3.62 miles, on the trail down to the Sound and back. For those who don't know this place, it is exquisetly exposed to the afternoon sun (no trees, ex-gravel pit, now a world class golf layout), and has mega hills - I ran the "easy" way, which means the first mile is down at 10-20% grades, and third mile is up at a steady 12-14%. I preceeded this with a 40 min/2000 m swim session. I felt great on the run, but was worried, as weather and work conspired to have me doing my long run today.
I didn't know if my legs would be up for a true EN long run 24 hours after a long ride/run, but I gave it a go. First, another 2000m swim in the AM, then 14.2 mi/1:56 in the PM, with 2 x 12' @ HMP, and the last 30 min @ MP. Despite a little mental let down half way thru, I managed to gear up and get it done at my expdected pacing.
@ Micheal - you ran too late or too far south, buddy! I had a dry run from 2-4 PM, and even a little sun at times.
An aside on my swimming - I've switched from 3 longish (70 minutes) workouts to 4-5 shorter ones (45 minutes) each week. Since I can't do anyting except go at a steady pace with my new stroke, what I need is to cement it in with frequency, as higher intensity intrervals aren't possible. I've chucked the pull-buoy for this phase of my swim re-hab, but I'm using the 5mm DeSoto Spped Tube (a 3/4 length wet suit bottom) to help with my "no-kick" style. Actually, I do a two beat kick, but only to maintain proper body rotation, certainly not for propulsion or even to get my feet up. The Speed Tube does that for me.
Again, work is killing me. But I'm managing. Have to put the run in tomorrow. Today, got in 30/30's. Made a breakthrough with bike position. Raised my seat a little bit and HUZZAH. Everything feels better, including the display on my power meter. More info tomorrow.
Kind of a mixed bag for me this week. Was still feeling the effects of the early RR in the beginning of the week. So got through the swim on Monday as best I could. Headed out to Chicago early Tuesday morning. Bruce, yeah, you need some warmer weather. Threw done a few miles on the treadmill at the end of the day.
Finally feeling better on Wednesday, but with no bike, so headed to the pool. Got through about half the workout before I got tossed out by an AquaFit class. Up until that point the swim was feeling pretty good. I am still avg around 25' per 1000m. Hoping that this will continue to improve.
Thursday's long run had to wait until the evening. Headed out to a local trail in the area (Poplar Creek Forest Reserve) with the plan of running the full 2 hours. The running legs have been feeling really well so was looking forward to it. After about 5 miles the skies opened up and I was soaked within minutes. It was a cold, wet rain so decided to bag it once I completed the first loop back to the car. Managed to work in the 2 15' intervals in the first 80' minutes. Overall not a bad run.
Don't know what the rest of the week is going to bring. Flying back home this evening. I have a full day of college finals on Saturday (which I have been preparing for every evening this week until about 1am) and Sunday is Mother's Day. I am back on the road (Detroit) again next week and then off to ToC after that. I am pretty sure I will meet myself coming and going at some point. Hope to get in a few hours on the bike on Sunday and maybe another hour in the pool.
Hang in there gang we are almost there!!
My long run was a bit of a bust this week. I started out feeling good and was hitting my zones. I was going a little faster then my z1 pace, and did 15' of z3. But about an hour in I started having digestive issues (enough said). I finished that loop around Green Lake and headed home. I ended up at 10.1 miles in 1:20. My legs felt good and I think I could have made it through the entire workout, but it wasn't in the cards. I think I might add a run in today to make up the difference.
I started this week off with a Half Marathon in Tacoma, so my run legs were on "vacation" until yesterday. I did the long run but, instead of hitting all the paces I just went and got time on my feet in. 13 miles in 1:58:00. Was still pretty stiff from sundays race, but I know I will be back to normal by monday. Finished todays swim (4100 yards) in 1:15, tough workout. couldn't quite hold the t-pace+ 3 (t-pace= 1:25) for the entire main set. Started to slip away at the end of the 300's and then again at the end of the 200's. Instead of running after the swim, I got on the bike for an hour of 70% FTP ride. Wanted to give the running legs a break until monday. 4.5 hour ride tomorrow with a brick run and then 3 hours on sunday. It should be fairly wet.
nice job, everyone.
i took the day off monday and yesterday!!!
but i feel good. today i'll put in some good work in the sun (79degrees), but not decided what i want to do yet. tomorrow big climbing century, sunday the abp ride on the tri bike. in other words, i'll make those two rest days count by the time sunday is over.
Art: definitely understandable. here's another option to consider regarding the long ride training:
your race goal watts will probably end up being somewhere around 68-72%, not out to 82%. so, if you have difficulty riding at 80% for >2.5hrs, then you can try to riding for 2hrs during your long ride at 80%, doesn't have to be continuous, and then the remainder at whatever you can muster above 72%. of course, your long ride training doesn't have to be 2hrs at 80%, could be 1hr, but the point is to actively work towards a higher % over 68-72%. the objective is to ride at a greater effort than you will during the race, so that on race day you are under control of your destiny. the RR should be to practice what you will do on race day, not necessarily to be another test and then dial it down on race day.
in other words, the best use of the RRs is not to practice until you think you got it right, but rather to practice until you cannot get it wrong.
alternatively, just keep that swim going and you'll have a huge head start!
have a great weekend, everyone.
GH
At least it is done!