10 Weeks To Go
Deep breath! I'm getting simultaneous feelings of not having enough time left/work done for an IM in ten weeks AND starting to feel fatigued after 60 hours of training/2700 TSS points (bike&run only) in the last three weeks. I need to be REAL careful this week to not fall over the edge.
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today is supposed to be the start of week 3 of the recovery plan from IMKY. This weekend I did the following:
Saturday: 50 Mile bike - rode with my GF who just picked up a bike on Friday, was helping her take of the training wheels for the first 15 miles or so, that was at an IF of .62, then i got it in gear and finished up the ride with a cumulative IF of .71.
Sunday: 18 Mile bike, again with the GF, but really hit it better with an IF of.75 followed by a 40 Min Bric.
Monday: 1 hour run. swimming and running tomorrow and trying to follow the plan this week, not doing as much speed work for this week given the legs are still recovering from IMKY.
oh, i and i did yoga for the first time ever on Sunday Morning, THAT was rough!
Did the High Pass Challenge yesterday, 114 miles, 8000' gain, 90 degrees. Finished in 6:13. I had combined my sat and sun rides for that one. Just swam on saturday, to save my legs for the ride. Was planning on swimming and then seeing how the legs felt for the run today, No-Go. Quads weren't having it! Much like Al, I have to ride the razors edge of falling off the deep end. So no run today, probably just swim tomorrow and get my bike and run in on Wednesday. Back to the tri-bike for wednesdays ride. Have been on the road bike prepping for this race since Lake Stevens in August.
Totals for last week: Swim-9200 yards, Bike- 234 miles, Run- 28 miles.
BUILD BUILD BUILD!!!
@David, et al: Plenty of time to get your houses in order! Solid 8 weeks of training before taper left to go and you will see a huge jump in fitness over the next 8 weeks! That's 2 months! Trust the Plan, do the work and you will be ready on race day!
@Steve - How you feeling this week? Still on the edge?
@Scott - Good work. You are gonna kill it at IMAZ. You know you will!
@Al - Not bad for an "old guy."
I took yesterday off. I was tired from the Sunday HIM. Today I will get in the pool . . . . mostly to work on my Speedo tan lines and then run an easy 4 to 6 tonight. Then back at it tomorrow morning and start ramping for the Big Training Day in my Plan for this Saturday.
Nice work all. Everything for me has been going as planned until my interval run last night. Strained my calf 5 minutes into the first z4/5 interval, to the point where I could not push off at all. Luckily for me we have a tremendous resource in Leigh Boyle and I read all about the ijury on the Athletes Treating Athletes site last night. Ice last night and went out and got a roller and trigger point ball this morning to start the recovery. I'm taking 3 full days off and will try to ride this weekend, will swim as normal and potentially get back to running Monday. Skipping the remaining runs this week completely. Fingers crossed.
@John- Took friday off and only swam on saturday. Had a killer ride/race on sunday and then just swam on monday and tuesday. This morning felt 100%- got up at 4:00am and got my 90 minute bike and 40 minute run in before the sun came up. Hit all my paces on the run plus a little extra. Felt great to back on the tri-bike, like an old friend. I sure missed those aero bars.
@Dominic - You are a very smart man. Leigh rocks. Rest and keep us posted.
@Steve - I have a HUGE smile on my face.
No "off the edge" and you nailed it this morning. . . and on Wednesday! WOOHOO! Glad the Sunday ride went well.
I did the 90' bike this morning and mixed it up a bit. instead of the 8, 10 12 intervals I decided to 2.5/2.5 like in OS. I got 12 in all at 110 to 120%. Legs fired and felt really good. Never done those outside and pushing 310+ watts on a flat, smooth road had me going 30+ MPH. Even faster on the downs of some rollers.
I will run tonight with the local run club. Have a bunch of fast friends that do it and I hope to pace with some of them for at least 5 miles at tempo. I always push harder when I run with others.
- 20min at 70%
- 10 x (20sec all out, 10 secs rest)
- 30min at 70%
There will be a big sweat pool on my garage floor. Going to crank out old skool Foreigner, "Dirty White Boy"
Last night I went into the eve thinking I was going to torture myself. Did 2 hour long run, again modified from EN Plan, as 1 mile repeats at 8:20/mi pace with 1 min walk breaks. Though I was happy to be jumping off the treadmill at the 2 hour mark, I was not crawling back into the house. Legs felt pretty good this morning, It's been a LONG time since I ran for two hours. Confidence builder for me.
Looking at the calendar = SCARY how fast things are winding down!
Long run this morning was NOT pleasant. 16 miles, made the zone 3 intervals but on the way back only got a third of the zone 2 stuff done before I was cooked. I didn't take any water with me and it was warmer than expected. Combination of dehydration and the past weeks fatigue, built and bit me. Oh well, next week is a little easier due to the testing so I should be able to bounce back before we ramp up for the final push.
Looking forward to the big day Saturday. One question for the vets.....I have a hard time getting in the swim on big days as the gym doesn't open until 7 and I prefer to get out nice and early. How big of a deal is it to skip the swim? I am a FOP swimmer, probably will be in the 1:00-1:05 range.
Looking forward to the BFD Saturday!
@ Jeremy - Don't sweat the swim; since it sounds like this is not your first IM, you get the picture on pacing and coming out of the water, presumably. Due to work constraints and the weekend weather (working until 8AM Sat, and rain probable on Sun) I will just bike/run 4/1 on Sat, and swim on Sun.
Speaking of swimming, while my speed has never returned, I do seem to be building more endurance than I had going into CDA (when I was 12 minutes slower than my previous slowest IM swim). The two "sprint" sessions this week, which end with 2 x 300 at "any pace" did not tire me out even though I went as fast as I could;' I was still able to swim those 300s at a pace which would leave me "only" 6-7 minutes slower than my last IM AZ swim. The second 200 was 10 secs faster than the first, and my times today were faster than the same workout 2 days ago.
Right now, I'm procrastinating on my Long Run, but with the weather cooler than last week, I'm hoping for another confidence booster.
IMAZ - My first!!!!
@Andrew - What does your Plan say? Many of us have a 1 hour swim, 4 hour bike and 1 hour run in our Plan for Saturday. I always say stick to the Plan . . . . . but since this is your first IM the 100 mile ride may be good for your psyche if you haven't done a century before?
As for me . . . .
Ran 4 miles last night at close to Threshold. Paced on the heals of a friend who was just cruising and I was simply trying to hang on.
This morning I went out for the 2 hour run and got 1:30 done. I am on week 9 of Daniels Run Fornula for Marathon and did the Q1 workout = 5 x 5' @ T pace with 4' rest in between. Ran two miles, got the 5 intervals done and then cruised for a bit then melted. Some residual fatigue from the HIM, I guess. And maybe the T pace run last night didn't help. But the upside is my pacing is picking up on the non-interval parts. More from confidence than anything else.
Will run 6 or so tomorrow and then get ready for the Big Training Day on Saturday.
@Al - IMAZ will be my first IM. I've got a number of HIM and the time is a projection based on my longer swims and HIM races. I may be able to finnagle the swim no Saturday after all...so we'l see.
Well, my run was successful: 2:06/15.4 miles. Hit all the HMP and MP paces and distance. Only thing is, I'm trying to get back in the shape I was in a year ago. I just checked, and my last long run then - Aug 28 - was @ 8:07 pace; this was 8:13. That's my goal for my 2.5 hour runs coming up.
- 1 mile ocean swim
- 90 mile ride down in aero 99% of time on course that mimics AZ very well; flat, a few rollers, and wind
- 60 minute transition run
I'll report success, failures, issues, psyched motivation late Fri afternoon as a potential motivation message for you folks hitting a similar workout on Saturday.
- 1 mile ocean swim
- 90 mile ride down in aero 99% of time on course that mimics AZ very well; flat, a few rollers, and wind
- 60 minute transition run
I'll report success, failures, issues, psyched motivation late Fri afternoon as a potential motivation message for you folks hitting a similar workout on Saturday.
I do not have any where to swim as part of tomorrow's BTD. Should I just do the 4 hopur bike and 1 hour run or add a little time to either?
2 hours on a dreadmill, since you're giving mph paces?That's impressive!
My record, just a few weeks ago when it was 100+ temps here in TX, was 1:40.
5 mile 40 minute run done. Legs felt pretty good today.
Now need to mentally prep for our 6 hour odyssey tomorrow. I can do it, just seriously not looking forward to it.