I'm swimming this evening, but got my run in at lunchtime. Instead of 3 x 1, I did 2 x 1.5 at TP. My legs were (are) tired from the weekend, and psycologically, it just felt easier to get them really moving twice instead of three times. :-) Warmup was slow (right at EP, pretty much), and I just said screw it and resolved not to look at my pace much during the intervals and run by feel. Probably not smart, but I didn't want to get all mad at myself if what I was doing was not up to snuff.
TP = 6:38
1.5 mi #1 6:15 pace
1.5 mi #2 6:24 pace
That said, I did kinda avoid the hills of my regular route so the paces are a bit inflated...but still I was glad that it was ok... was rewarded hard for running hard... but on the other hand, I wasn't going to be able to run that pace for an hour...I guess I just thought I was tired enough that it should feel harder than TP usually does, and instead I went faster.
Evening edit: Got the swim done. Mostly pulled, but it felt quite good. I'm trying - at least for a while - to put my swim volume on the high end. 3700 yds tonight.
It's Monday! Got the swim done - do they get harder every week? If so, I'm not looking ahead - just don't want to know - blah - last couple of weeks have felt crappy on the swim. Couldn't get the run in - going to do it tomorrow morning instead of the 40 minute easy run.
Question for the group - when do you integrate open water swimming into the plan? I have the luxury of being able to swim with a group on the IMWI course at least once a week - it can get pretty choppy so it's good practice - but feel like I need more pool time first. The downside is that it's generally just straight swimming, no intervals. I've only done one this year - 1000m swim as part of an aquathon - and Racine 70.3 is in three weeks. I'm not really worried about that swim - I'm not fast but can get through it. Thoughts?
@ Sue - if you look at the swim workouts, some are labeled as speed, others are "endurance". I'd think that substituting open water swims for an endurance workout would be perfectly appropriate. And there is probably very little harm in trading around one swim workout from a given day to another (e.g., switching Mon and Tues swims) in order to accommodate your group.
My week is being moved all around d/t a screwy work scedule this week. Yesterday did the swim and run. Was suprized after the weekend I had how well the run felt. Today (Tuesday) I am doing the swim, then Wednesdays bike and brick run. Wed-I am doing Tuesdays easier run (to include 8 strides)might due Thursdays long run since I will be a the the firestation and then take Thursday off since I am doing Saturdays workout Friday along with the swim before hand. (so swim then 4 hr ride, then brick run) Saturday I am back at the firestation for24 hours so I might go for a very light run or just do Yoga and stretch. Sunday will be the typical 3 hour ride.
Then most important thing is to listen to my body and if it is getting to broke down then to step back and rest.
Hope you all have a great week. Weather looks to be BEAUTIFUL here in Iowa.
managed the run yesterday and felt better than I thought I would... hitting the mile repeat zones. That surprised me, actually. The z1 recovery run today, though, was a different story. it was shear misery. Perhaps because it was already over 80 and humid. Argh!
I didn't swim last night. Boo... I was a bit headachy and just wasn't feeling it, despite it being a work from home day and the outdoor pool opening at noon. I had a lot of admin to take care of (laundry, grocery during lunch, picking up bike after work) that by the time I could go I had nothing left in the tank. Do plan to hit the pool tonight - either at the gym or outside (only open til 7 so it depends on when I get home).
@Sue, I agree, you could trade an endurance swim with the OWS no problem. There are a few RR type swims, I think. There's a big day coming up, I think that has a swim to start us off.
My goal is 2 swims this week... and to actually do all of them as prescribed next week. Dare to dream.
This week I'm getting back on the schedule, sorta, after the weekend in CDA. I did a good bit of running, as my tempo intervals on Friday before my flight, long run on the CDA run course on Saturday, then 7-8mi run on the bike course while I was spectating. Nothing yesterday (feet were killing me after the long run + run + on my feel allll day Sunday).
This AM did 3 x 1mi @ T-pace and will swim this afternoon. I may do a short ride this evening.
This Saturday I drive up to June Lake, CA, mountain town in the Sierras at about 7600ft for an 8 day training camp. Gonna auger myself into the ground. Good times!
did the brick this morning. One big suffer fest on the drainer. I just can't seem to come close to hitting my power numbers. Argh. Wonder how the test will turn out. Hmm... The run was okay. The lower temps (mid to upper 70s) and low humidity made it so much more tolerable than yesterday! I tried to swim last night... about 30 min in there was thunder and lightning and they cleared the pool. Oh well. 1100 yards is better than none. Hopefully I can get a swim in tomorrow afternoon (depending on what my house guests do) and will absolutely swim Fri as I get out of work early and my guests wills be sightseeing.
Speaking of guests, Michele Moreno and Jonnie Diederich are heading to DC. Michele is bringing a bike and I borrowed one for Jonnie. Woo hoo! We'll have a mini-EN training weekend going on here in DC. Catching up with Suzanne Kinsky and Tracy Wood Fri after work for fun. On Sun Tracy and Kate Green will be joining us for a ride.
I was even less able to hit the numbers on this morning's bike than last week. Right at 90%. The run went well, though.
@Becky - Enjoy the weekend! I might hook up with some local ENers this weekend. Last weekend's two long rides got very lonely. I can do saturday, but I'm going to add company to the Sunday ones to retain what sanity I still have left.
OK, so it was 100 degrees and humid all afternoon day today after being beautiful for the last week. I knew running long was going to be tough.
I dutifully did my 2 hours, but it was all slow. Started out at about EP to see how it would go, and rapidly decided even that was a bit too fast. It's frustrating not to be able to do the fast running segments, but I really thought I would be digging a hole to try it...and by the end of the two hours came around, it was clear that trying to run at HMP would have been a bad idea. I hate underachieving, but that's the way it was.
Was stuck at the fire house so got up early and did the 1:50 minute run. Still feeling a bit fatigued after last weekends training and race but finished. 14.3 miles. Hit targets but again really struggled. I think the count down is 8 long runs left.....
nice work on the runs. we had a glorious day in DC yesterday so the run was so nice. Maybe 67 degrees with low humidity (compared to Wed mornings 87 at 7am).
I logged 10.7 in the 1:50 - and hit all the zones and only walked about 4 minutes total during my recoveries. Pretty happy. My foot was a bit tweaked for the rest of the day but I rolled it and rubbed it and also did some calf work, too. Hoping the PF won't come back!
Jonnie and Michele arrived yesterday and we worked on my fit last night. Will probably go for a quick spin after work to see how it works and if any minor tweaks should be made before the 4 hour ride Sat. It's amazing all the stuff he did - initially the seat position/knees, etc was fine, but he didn't like the reach, so we raised the headset, brought the aero bars in, then moved my cleats, which resulted in moving the seat)... we'll see. I was pretty aggressively aero before (Todd from TT does it that way) and had a great time at Eagle Man as a result despite not hitting my power numbers. We'll see what happens now - although I won't be in aero 99% of Moo like I was at EM in June.
I also did today's swim yesterday. So I'm still down 2. I plan to make one up this weekend... and try to get back on target with swimming next week.
Comments
I'm swimming this evening, but got my run in at lunchtime. Instead of 3 x 1, I did 2 x 1.5 at TP. My legs were (are) tired from the weekend, and psycologically, it just felt easier to get them really moving twice instead of three times. :-) Warmup was slow (right at EP, pretty much), and I just said screw it and resolved not to look at my pace much during the intervals and run by feel. Probably not smart, but I didn't want to get all mad at myself if what I was doing was not up to snuff.
TP = 6:38
1.5 mi #1 6:15 pace
1.5 mi #2 6:24 pace
That said, I did kinda avoid the hills of my regular route so the paces are a bit inflated...but still I was glad that it was ok... was rewarded hard for running hard... but on the other hand, I wasn't going to be able to run that pace for an hour...I guess I just thought I was tired enough that it should feel harder than TP usually does, and instead I went faster.
Evening edit: Got the swim done. Mostly pulled, but it felt quite good. I'm trying - at least for a while - to put my swim volume on the high end. 3700 yds tonight.
It's Monday! Got the swim done - do they get harder every week? If so, I'm not looking ahead - just don't want to know - blah - last couple of weeks have felt crappy on the swim. Couldn't get the run in - going to do it tomorrow morning instead of the 40 minute easy run.
Question for the group - when do you integrate open water swimming into the plan? I have the luxury of being able to swim with a group on the IMWI course at least once a week - it can get pretty choppy so it's good practice - but feel like I need more pool time first. The downside is that it's generally just straight swimming, no intervals. I've only done one this year - 1000m swim as part of an aquathon - and Racine 70.3 is in three weeks. I'm not really worried about that swim - I'm not fast but can get through it. Thoughts?
Today (Tuesday) I am doing the swim, then Wednesdays bike and brick run.
Wed-I am doing Tuesdays easier run (to include 8 strides)might due Thursdays long run since I will be a the the firestation and then take Thursday off since I am doing Saturdays workout Friday along with the swim before hand. (so swim then 4 hr ride, then brick run)
Saturday I am back at the firestation for24 hours so I might go for a very light run or just do Yoga and stretch.
Sunday will be the typical 3 hour ride.
Then most important thing is to listen to my body and if it is getting to broke down then to step back and rest.
Hope you all have a great week. Weather looks to be BEAUTIFUL here in Iowa.
managed the run yesterday and felt better than I thought I would... hitting the mile repeat zones. That surprised me, actually. The z1 recovery run today, though, was a different story. it was shear misery. Perhaps because it was already over 80 and humid. Argh!
I didn't swim last night. Boo... I was a bit headachy and just wasn't feeling it, despite it being a work from home day and the outdoor pool opening at noon. I had a lot of admin to take care of (laundry, grocery during lunch, picking up bike after work) that by the time I could go I had nothing left in the tank. Do plan to hit the pool tonight - either at the gym or outside (only open til 7 so it depends on when I get home).
@Sue, I agree, you could trade an endurance swim with the OWS no problem. There are a few RR type swims, I think. There's a big day coming up, I think that has a swim to start us off.
My goal is 2 swims this week... and to actually do all of them as prescribed next week. Dare to dream.
This AM did 3 x 1mi @ T-pace and will swim this afternoon. I may do a short ride this evening.
This Saturday I drive up to June Lake, CA, mountain town in the Sierras at about 7600ft for an 8 day training camp. Gonna auger myself into the ground. Good times!
@Rich - 8 days - holy schmolly - have a good time!
I tried to swim last night... about 30 min in there was thunder and lightning and they cleared the pool. Oh well. 1100 yards is better than none. Hopefully I can get a swim in tomorrow afternoon (depending on what my house guests do) and will absolutely swim Fri as I get out of work early and my guests wills be sightseeing.
Speaking of guests, Michele Moreno and Jonnie Diederich are heading to DC. Michele is bringing a bike and I borrowed one for Jonnie. Woo hoo! We'll have a mini-EN training weekend going on here in DC. Catching up with Suzanne Kinsky and Tracy Wood Fri after work for fun. On Sun Tracy and Kate Green will be joining us for a ride.
@Becky - Enjoy the weekend! I might hook up with some local ENers this weekend. Last weekend's two long rides got very lonely. I can do saturday, but I'm going to add company to the Sunday ones to retain what sanity I still have left.
I dutifully did my 2 hours, but it was all slow. Started out at about EP to see how it would go, and rapidly decided even that was a bit too fast. It's frustrating not to be able to do the fast running segments, but I really thought I would be digging a hole to try it...and by the end of the two hours came around, it was clear that trying to run at HMP would have been a bad idea. I hate underachieving, but that's the way it was.
nice work on the runs. we had a glorious day in DC yesterday so the run was so nice. Maybe 67 degrees with low humidity (compared to Wed mornings 87 at 7am).
I logged 10.7 in the 1:50 - and hit all the zones and only walked about 4 minutes total during my recoveries. Pretty happy. My foot was a bit tweaked for the rest of the day but I rolled it and rubbed it and also did some calf work, too. Hoping the PF won't come back!
Jonnie and Michele arrived yesterday and we worked on my fit last night. Will probably go for a quick spin after work to see how it works and if any minor tweaks should be made before the 4 hour ride Sat. It's amazing all the stuff he did - initially the seat position/knees, etc was fine, but he didn't like the reach, so we raised the headset, brought the aero bars in, then moved my cleats, which resulted in moving the seat)... we'll see. I was pretty aggressively aero before (Todd from TT does it that way) and had a great time at Eagle Man as a result despite not hitting my power numbers. We'll see what happens now - although I won't be in aero 99% of Moo like I was at EM in June.
I also did today's swim yesterday. So I'm still down 2. I plan to make one up this weekend... and try to get back on target with swimming next week.
Happy holiday weekend!