IMCDA Week 17
Hope everyone's having a great Memorial Day weekend. This week we've got the FTP test and RR#2, last big week here folks!!
Our outdoor pool just opened the 50 meter long lanes 
, so I'm off to run and swim at noon. The prediction for my RR day is 72 and mildly breezy, which I'm hoping will mimic perfectly our conditions on race day ;-)
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Planning on going to Wenatchee, WA next weekend to do the Apple Century to do the Race Simulation.
Lots of swimming recently due to leg injury. Open water swim today hopefully.
No running for one week and will continue this until the Race Simulation. Shin splints one leg. Seems to be healing.
Pool running today. First time.
Will do my long run tomorrow in the pool. Try for 2 hours pool running. Got my waterproof ipod thing.
Hoping to get RR #2 in on Friday before I leave for a conference. Gonna have to juggle the schedule a lot in the next couple weeks to meet out of town commitments.
If all goes well, my new bike will be built by Thursday, and I'll have seen the last of my equipment gremlins for this race.
Spent the weekend in CDA. Rode the course on Sat. Very windy day, and I didn't feel super springy in the end. In the first loop, the climb didn't seem to be bad at all, just a long gradual hill, then, cross wind scared the heck out of me during the descent. Being small does not help, but my larger hubby even had to break. After the climb, we had some tail wind, and of course, as soon as we turned around, it was just bad head wind. I haven't looked at my power data yet, but I felt I wasted some energy there. I needed to summon some mental strength for the second loop to finish it up. We opted to do the run on Sunday, and ran about 15 miles. Boy, the run is not flat either. I can really see people can do damage on the hills during bike, and blow up on the run. One more thing I need to look at is calorie intake. In my past 4 IMs, 200 cal per hour always worked fine during bike for me but I just didn't feel strong this time, and I was wondering if the wind was the factor that I needed to add a bit more... I was never hungry, but just didn't have much energy.. Any suggestion?
Feeling demoralized today. After a week off, I went for my 60 minute run yesterday and pulled the plug at 30 minutes. Leg is back to hurting again and it reared its ugly head pretty darned fast. Don't know what I'm going to do right now, spent sleepless night thinking over options.
OTOH, swimming and biking feel fine. So I may just have to resign myself that the marathon will be a lot of walking
@ Robin, keep the faith. As coach Rich would say, let your injury be your coach, and reassess you race goals!
For this week, dropping the bike off at Athlete's Lounge to get its pre-race service then have to go out of town til Thursday so I plan to do some running and swimming. RR swim on Friday will hopefully be at a 50m pool and then ready to do a master-level execution of the 112 mile bike and 1 hr run on saturday. I got a new HR monitor that will alert me if I get out of certain zones. Sweet!
Good luck everyone.
Yasko. Yes maybe nutrition. Maybe energy depletion from anxiety from wind and downhills. For me, paying attention to relaxing in the winds and downhills is key. Break as much as you need to stay comfortable on the downhills. Downhills should be better during race with road with no cars.
Other robin, i don't know your leg issues, but i did my 2.5 hour run in the pool today due to shin splints for one week. I plan on only pool work this week for swim and run, And see how the bike/run go on saturday.
@Yasko, that wind can be a booger. When I rode the course I was amazed at how much the wind depleted me (and where I live it's normally fairly windy, but not like THAT)
@OtherRobin - are you running in the shallow end, or using a floaty thing in the deeper water? I'm thinking I might do this for the long run this week. Unfortunately, my SwiMP3 player only works if my head is submerged, so it will be a loooong 2.5 hours without some tunes...
Robin. Yes feet not touching bottom and using floatation belt. Luckily i had ipod thingy.
did my last long run of 2.5 this morning as I had to move things up by a day as our daughter #2 graduates Saturday.
Felt good throughout and held my pace fine, legs got more sore in the last 15 minutes then they have been, but likely still fatigued from the biking this weekend.
Nice work getting it done early Paul!
well did my 4200 tt race rehersal. Was expecting about 1:20 based on how training had been going.
Did it in 1:13:50 or right at 1:45/100. No fitness issues with the swimming at all, although legs felt fatigued from yesterday's long run.
Gearing up for tomorrow's RR.
I do have to admit to feeling some REAL fatigue. Between daughter's graduation Saturday and family in town, likely going to take weekend off. (except maybe a short run or Z1 ride) I am finding that I really don't even want to have a complete day off ... ... ...
suspect that is my endorphine addiction ... ... taper should be good ... and tough
Nice work on the swim TT Paul, looks like you blew away your estimated time by a good margin!
I did the long run today. Good news is: I ran 2+ hours. My knee hurt a bit, but it didn't feel any worse on the 12th mile than it did on the 1st. I guess that's a confidence builder for me. I'm hopeful that I will not (possibly, fingers crossed) be walking the CdA marathon...
2nd good news is that I tried out my new Zoot IceFil arm coolers. I went out right in the heat of the day at 80 degrees (hey, stop laughing you southerners, that feels hot after all the 62 degree rainy weather we've been having!). I had no heat issues whatsoever and my pacing wasn't any slower than normal. That's awesome. I never sweat so I don't cool off, but these gave me the feeling of sweat evaporation and cooling.
Bad news is that I still suck at pacing. Goal was 10:52 for 1st 6:
9:55, 10:14, 10:35, 10:42, 10:49, 10:50 - it took me the whole 6 miles just to dial in my pace
2nd 6 miles, Goal: 10:22
9:59, 10:21, 10:08, 10:18, 10:16, 10:17
Considering the heat, I was happy to easily negative split the run.