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Week of August 1
Read all the posts from you guys. Lots of work going on and fitness being driven from what I can see. Jane, want to congratulate you on your HIM! I know that last hour was not fun, but you drove it home and are now a veteran!
Completed my 3,200M swim this morning:
http://connect.garmin.com/activity/103339652
Matt please be easy on me, I try in the water.......
Had a successful RR Sat:
I had a 3 hr bike RR and 1 hour run. Hit a .77 IF through mile 56 then noodled around for another 6 miles before the run. 20.0 mph up through mile 56 on about 2,000 ft of elevation. So I basically had a very good, steady RR ride with the IF right where I want it in order to run.
Entire workout (222 watts):
Duration: 3:09:40
Work: 2531 kJ
TSS: 177.6 (intensity factor 0.752)
Norm Power: 233
VI: 1.05
Distance: 62.021 mi
Elevation Gain: 1929 ft
Elevation Loss: 1987 ft
Min Max Avg
Power: 0 422 222 watts
Heart Rate: 82 156 138 bpm
Cadence: 30 159 77 rpm
Speed: 0 36.9 19.6 mph
The run was fine up through mile 5. Don’t get me wrong, it was very hot and legs were tired but I was mentally managing it. I walked every 1.5 miles while I drank my fluid then picked up running again. Had a 8:33 pace on both the first and second laps but given the back end loaded grade on the second half, I negatively split the run easily on a normalized graded pace with a 9:07 and 8:05 NGP first half, second half respectively. So, happy about that but the second half was miserable, especially the last 1.6 miles…..due to the heat 100 degree heat index when I finished up.
Good luck this week all! (I am in week 15 of 20)
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Comments
so 24 hours later I am trying to figure out what went wrong, how to improve next time (the weather, which I think was a major factor, today is perfect for me - overcast and 72*F). COMMENTS/FEEDBACK PLEASE!!
Swim - 2 mins slower than Muskoka last fall - the water was v cold - 60*F - but I think the bottom line with the swim for me is that I just don't do very much training. I dislike the workouts/don't know how to do them and swimming in public lane time is v frustrating. I think I need to join a masters swim group through the OS. This season, it is what it is.
Bike - 27 min pb. was perfect, stayed in the watt box the entire time (in fact, had trouble getting to the upper end of Z3). Very pleased over all. BUT, I didn't put on sunscreen after the swim (I had it on before swim). The course had ZERO shade, and it was full sun. I also didn't consume both bottles - only one. I was probably dehydrated. I usually go through two bottles on a 90K ride. However, I peed in transition (through my shorts and on the spot. more detail than you needed to know, but it warmed me up!) adn an hour into the bike I also peed, so I was convinced I was well hydrated. I also peed 3K into the run. tummy upset at 2:45 so I skipped my last GU - was that an error? I usually take a GU every 30 mins on bike and that works well. Gatorade in bottles. THe GUs were warm - that was unpleasant.
Run - 13 min on last time - total death march. 90+*F, no shade. Again, no sunscreen at transition (medical didn't have it either, and when they did - spf 15!). I started off in Z3, but slowed myself to Z1, but then felt dizzy and unable to pick it up after 3 K. my heart rate was alarmingly high when I got to Z2 or 3 - in 3 it should be about 135 - but it was topping 155. so when I figured my run was going to be what it was going to be, I walked until my HR went to 130, then ran until it went to 140, then walked, etc. with 7K to go, my garmin ran out of juice, so I started counting steps - 50 walk, 100 run, 50 walk, 100 run. So I think on this one, it was dehydration, no protection from the sun and I also don't do well in the sun. Could I train harder in full sun? maybe.
so overall - my nagging question is - should I have backed off on the bike and had a better run? I haven't downloaded my data yet, but I am sure my NP was well below 130 - very very easy. I'll download shortly and repost.
Good news - absolutely no mechanical, bio mechanical, chafing, equipment issues. and I practiced tire changing alot!!
I would appreciate direct and unflinching feedback!
Jane
PS - Muskoka Half, which I was going to skip, is now on the sched
PPS - times were so slow, had I stuck around for the roll down I would have likely gotten an LV slot. times 15-60 mins off last year.
Jane, can you give me your total IF on the bike as well as the Cal/hr consumed on the bike up to the Stomach issue?
My total IF was .754
cals on first 2:30 - 1120 cals
cals after 2:30 (last 50 mins) - 323 cals
That seems like a LOT of calories. I don't consume much during races so am probably an outlier, but 1120 is almost 300/hour, and in fact more like 500/hour because you don't eat when you swim. If that's what you do in training and race rehearsals then maybe you can handle it, but I could not.
I also wonder if elevation has anything to do with the performance. Calgary is ~3,500 feet and you do all of your training in Toronto which is at ~250 ft. I don't have a ton of experience with elevation issues but I do know that when I did a vacation in Colorado last year (slept at 9500 ft) and rented a bike, I did not do too badly on the biking but my running suffered tremendously -- literally I ran a 5k in ~23 mins and my 5k PB a couple of months earlier was close to 20 min. Elevation can mess with you physilogically in a lot of ways. I wouldn't rule it out.
IF is fine but Caloric intake did the number on you Jane. Need to cut back to 200/hr on calories, 600-900 mg sodium / hr and more water during the bike.
Hitting the run in those temps needs to be Z2 + 30 secs for miles 1-3 + 30-60 secs more if temps are above 80 degrees then drop what ever that pace is by 30 secs if you are able at mile 4.
Try to practice this during your rides and Race Rehearsals. Practice allows you the time to dial in the formula.
Matt, chime in and tell'em your IF, cal/hr, etc on your very successful HIM.
SS
Swim tonight- 20 x 100 (50 sprint, 50 easy)
Ouch, that was rough. My sprints were roughly :50 and the easy about 1:00 (my t-pace) although got a little slower towards the end, but not as slow as I would have suspected. I do like the shorter/faster sets though.... just not so many of them! GOod thing my watch counts laps & sets!
Btw I find the T2 gatorade is KEY. I do this in my "T2" for all brick workouts. I literally pound the whole bottle in 20 seconds. In the HIM I had do do it while running but it only took a couple of minutes and I didn't spill much at all.
On the HIM bike the IF was 0.83 and TSS 165.7. So right in the EN recommended zone...I was shooting for 0.85 but undercooked a bit, probably due to the heat.
The swim was good. Comparing to the identical workout on June 6, all paces were faster except the warmup and cooldown. I found the "last 50 as a sprint" to be much harder than the "first 50" or "first half" like in the other workouts.
I had to share a lane with someone for the last 10 minutes of the workout…it turned out to be none other than fellow EN-er Ed Gross!
Overall 2950 yards in 49:12. Last time I did that workout it was 50:18. So not a huge difference, frankly.
Paces:
Warmup 200 – 1:44
4x200(30), last 50 of each as sprint – 1:42, 1:43, 1:44, 1:43
5x150(30), last 50 of each as sprint – 1:38, 1:40, 1:41, 1:40, 1:41
6x100(15), negative split – 1:35, 1:38, 1:37, 1:38, 1:38, 1:37
8x50(15), 25 sprint / 25 easy – 1:28, 1:32, 1:32, 1:34, 1:32, 1:34, 1:34, 1:32
Cooldown 100 – 1:44
http://connect.garmin.com/activity/103496749
I think Matt did it right - look at his results. I would definitely err on the low side of calories with the HIM. 200/hr max on the bike in my opinion. IM is a different story. On IM your HR is lower and you are going longer. A lower HR allows you to process more calories and you need'em for the longer period. I did 250/hr on my bike IM and it was enough to allow me to run the entire marathon on 150/hr and not stop. With HIM, you are running at higher intensities and cannot process as many calories for that very reason. I have done 8 HIM and always hold it to 200/hr and I weigh 177 lbs.....I train the same way as well......when I go over 200/hr and hit IFs of .80+ I begin to experience stomach issues on both the bike and the run at HIM intensities.....
I ate 6 Gus in 3 hours, so 200 an hour and one 20 oz bottle of diluted Gatorade. So 200 cals total there. 800 cals in 3.5 hours. Then 3 Gus on the run... Let's call it 1000 cals for 6 hours/ 150 per hour.
This all works in training and in training if I do less i bonk big time.
In less intense heat I will try drinking more and eating less!
Thanks for the feedback!
That makes more sense Jane, how about the sodium content in mg /hr? If it's hot and you are sweating alot, you need to replenish at 600-900 mg per hour depending how much you are sweating........that requires adding additional salt tablets in hot weather.......Lack of sodium will take you down quickly during the run ......I've been there....
Got in my Speedwork treadmill 3 X 1s yesterday afternoon. Was slowing moving out of bed this morning. Have a 3,400M swim only this afternoon. Will be105-108 (before the heat index) degrees outside where I will do this one.....TG I will be in the water..........!
http://connect.garmin.com/activity/103469278
Good luck today peeps! Be careful/smart with this heatwave!
So drink both my bottles, stick with number of GUs, try a salt tablet. And don't worry if I have to get off to pee twice on bike (i think it's just a fact for me in these things).
Shaughn - so hot!! yikes.
off to Seattle for the second round of interviews for that job at the Symphony. I am the leading candidate. Wish me luck guys!
You're certainly not the first person to ask me that. A buddy of mine who I run with all the time keeps saying the same thing. But no, I don't get any "sloshing". It's happened once or twice, but I think it must take a lot more than a 16.9oz or 20oz bottle of Gatorade. Perhaps it's because I don't drink enough on the bike so my body absorbs the gatorade really quickly. I'm not sure.
HR was high, I assume due to the humidity. Decent cadence although you can see it declined over the course of the run.
Z2=7:19, z3=7:01, z4=6:53
Warmup: 10' @ 7:20
4x7'(4') @z4: 6:31, 6:30, 6:28, 6:32
(4' recoveries: 7:16, 7:18, 7:24, 7:20)
"Remainder time": 3' @~7:03 then 5'@6:44
http://connect.garmin.com/activity/103625430
Now onto the swim workout tonight…
Cheers,
Matt
But here's the thing that really excites me - I really held back on the bike. If I can get my IF to .85, I'll start to go sub 3 for the bike, then after the next OS - get my NP to 200 and there is no stopping me!
Took a late lunch and got in 3,000M outside. Warm swim. Had to re-fill my water bottle at 1,500M . Car said 110 degrees
returning to the office………..water was probably 86-90 degrees! Dallas is boiling! Moving forward!
It's a balance Jane, what you gain on the bike is many times more than offset on the run. Best approach is to work hard to lift your FTP over time. Always, always practice in training as much as possible......You rocked your first HIM, you are only going to get faster with time. We (team) need to make sure you get there the smartest way possible!
Z4 18'- avg bpm- 155, 3mi, +450ft
Z4 20'- avg bpm- 150 (More descent on the way back, not much pushing to do, just holding on at 30+mph) 4.5mi +306ft.
I honestly don't know if 450ft. in 3 mi. is significant but it felt challenging nonetheless. Felt pretty good on the hills, which is rare! Based on avg. bpm for first interval, could have pushed more although RPE felt much higher than avg. bpm indicates. On one of the flat sections, bpm was like 165, but RPE was like a 4.
Skipping swim tomorrow (i usually only do 2 or the 3 in the plan per week) to have dinner at the parents. (PAUs vs. SAUs? LOL) Have to show some love to my cheerleaders.
In any event I got all 3400 yards done in 1:00:04, which is 36 seconds faster than the last time I did that workout (June 6). That improvement is nowhere near the improvements I've been seeing in other swim workouts, so that tells you something about how tough it was in the pool tonight (as an aside, I'm loving the comparability now that I'm repeating parts of the plan that I did a month and a half ago!).
Paces:
Warmup 300 – 1:44
MS1: 6x400(30) – 1:46, 1:46, 1:46, 1:47, 1:48, 1:51
MS2: 6x100(15), 50 sprint / 50 easy – 1:37, 1:40, 1:42, 1:43, 1:41, 1:43
Cooldown 100 – 1:43
http://connect.garmin.com/activity/103757806
@ Matt, way to dig deep and get it done! Would love to have your "not feeling well" swim times.
Completed a .88IF for 60' on the bike and exceeded paces on the run - weird........91 degrees at 7 am for the run portion ...
.........will probably pay the price during tomorrow's long run...
SS
It was very windy from the north so I went south for the warmup, then did 2x6 z5 intervals going north into the wind, then turned around and did a blisteringly fast 15' FTP interval back southbound (avg 26.3 mph!!), then 2x6 z5 again northbound into the wind, then 8' FTP heading back to where I get off the path for home. Also I had some "bonus intervals" – the first time due to a miscount, and the second time because I had to cut one short and underperformed due to pedestrian traffic.
Overall 1:34:18, IF=0.951
W/U 20': 10' then 4x3'(1') @z4 then 2' easy.
z5 intervals, 120%=298
6x30": 338, 342, 350, 338, 344, 369
7x30": 383, 359, 366, 377, 359, 379, 397
Southbound FTP interval: 15'(4') @z4 – AP 257, NP: 258 (IF 1.041), VI 1, cadence: 88, HR: 157 (max 165), 26.3mph
6x30": 331, 357, 371, 306, 384, 363, 363
6x30": 356, 400, 320, 377, 355, 373
Southbound FTP interval: 8' @z4 – AP 253, NP: 254 (IF 1.023), VI 1, cadence: 89, HR: 159 (max 165), 25.3mph
http://connect.garmin.com/activity/103850838
@shaughn, my cruddy run was completely due to dehydration and the heat. no question.
Just on my way back from a second round of interviews in Seattle - they definitely want to hire me! Let's hope the offer is worthwhile (I've already checked this with the headhunter, so should be okay).
Seattle is GORGEOUS. And best of all, I'll be close to EN legend Al Truscott, who lives in Gig Harbour.
Making me think of Cour d'Alene - has anyone here done it?
Back to training on Friday - I am on the red eye tonight!
Cheers
Jane
@ Jane, good luck with the job prospects!
@ Matt - .95+ IF for 1:38 = FTP bump on the next test bro! When do you test again?
The numbers don't tell the whole story due to multiple stops for inactive recovery. It was extremely humid. I stopped at a 7-11 and downed a Gatorade midway through. By the beginning of the third 15' interval my stomach had major issues. I made it through the interval without stopping but then stopped at a restroom and had a rather lengthy session. It was so "lengthy" that my Garmin started it's countdown to power-save mode. Interestingly after the stop I felt like a new man and was shot out of a cannon – I threw in two more z4 intervals and ran them feeling better and at a lower HR than the main intervals beforehand. I felt like I could have kept running for quite a while longer, in fact.
Total: 13.11 miles in 1:30:01, elapsed time 1:47:47.
Z2=7:19, z3=7:01, z4=6:53
Warmup: 10' @ 7:08
3x15'(5') @z3/4: 6:33, 6:41, 6:43
(5' recoveries: 7:23, 7:16, 7:20)
9' @ 6:48, 2' recovery 7:49
7' @ 6:46
http://connect.garmin.com/activity/104023315
Now off to ORD for a quick business trip before the weekend workouts!
Cheers,
Matt
3 mi- 32:41, avg bpm 161, max bpm 167. (This is my Z4 based on HR and Z3 for pace) I don't really have a Z1 or 2 for running.... as soon as I start running, I'm in Z3 HR.
3 mi- 31:03, avg bpm 160, max 168 (Negative split is easy on the trail since there is a slight incline for first half, then I have gravity on my side coming home) Still pretty pleased considering my fastest 3mi test time is 30:00!
Kim and Matt, both of you keep posting strong, consistent stats!! Glad you guys are in the haus!
Did my swim this morning:
http://connect.garmin.com/activity/104209329
Slow and steady................
SS