IMWI 2012: Week 10 Training Thread
Morning, crew!
Happy Week 10! Time to joyously cram fitness into the IMoo piggy bank!
How go this week's workouts?
I'm recovered from the High Cliff 70.3 and, magically, this morning I woke up at five and was ready to run. Special thanks to the "nice lady' who had the french press ready to go and laid out my running clothes and made sure the ipod and Garmin were charged last night.
This morning's run? Not bad. I'm in running reform school, so I switched my 2x1 milers to 4 x 1/2 milers, so I could be extra, extra diligent about watching form. Outs were solidly fast - 7:11s and backs were on pace at 7:30s, but into a headwind.
Cake on the ipod inspired a few extra strides on the way back to the house:
https://www.youtube.com/watch?v=X5KmB8Laemg
Comments
Did Monday's intervals on the track vs treadmill. Had a great workout. Then we went and swam 4250 at the local 25 yard pool. The plan was building on 200's and to repeat x 3. Wow those jumped on me. We then did a few other drills and had a great time.
Today, Tuesday we did a 2 mile OWS followed by the scheduled 40 min run with strides. Trying to only swim once in a pool during the week and the other 2 as OW.
Have a great day
I skipped the workout yesterday (wasn't mentally in it) and instead I used the time to organize/clean my kitchen and my bedroom. Before last night it looked like my closet and dresser exploded all over my bed! It made me feel much better getting that out of the way and I was ready for my run this morning. Since I missed the speed work yesterday I did that this morning and will be going to masters later tonight.
I'm heading out on vacation Thurs afternoon so my goal before then is to hit my workouts as prescribed and then into BBW next week!
cheers,
sarah
Did an easy 30' ride on the bike yesterday to get the legs moving and blood flowing. Today was a little more stiff as expected and swam 3000 yards in the pool. I feel like swimming really helps me recover more quickly. Good luck with your workouts all!
Carl -- Wise OWS swimming plan. I'm trying something of the same. More open water can't hurt, right?
Sarah -- Are you getting to do epic biking in Italy?! Tell us more!
Doug - Recover well!
I'm off schedule, due to masters team, but did Thursday workouts yesterday -- 4x10 indoors was . . . entertaining. I, do however, really want to kiss my bike fitter and will bring him lots of beer next time I visit the shop. New position definitely = new watts. I may have to sneak in an ftp test. . . .
@ Beth I had a Retül fit and nothing compares!!!! He had me dialed in. Current FTP 260. FTP's were: .99, .98, 1.003, and 1.007. It felt like I was biking without a chain and my heart rate never went over 165.
Now if I could just get my swim a little faster. I'm a mop swimmer but with bad form. Ave 100's=1:34'ish. When I get tired by right elbow drops. Really been working on it but it's fried to memory.
Nutrition I found a love for strawberry stinger waffles. I've found I'm better around 350 cals/hr. mile 90 I have a 6oz bottle of Coke I've been drinking and hits the spot
@ Carl, those stinger waffles are pretty good. If they weren't expensive I would buy them and eat them as snacks.
The stiffness is all gone today but the legs still feel heavy. Did a 25' run this am. Pace was between Z1 & Z2.
http://connect.garmin.com/activity/193273662
Then this afternoon took the bike out for a spin. Did 10' of Z4 work after the WU and then tried to keep it around Z3 when I could. Legs didn't have a lot of pop but I got a bunch done in Z3.
Entire workout (217 watts):
Duration: 1:13:07 (1:16:10)
Work: 941 kJ
TSS: 79.4 (intensity factor 0.821)
Norm Power: 240
VI: 1.11
Distance: 23.424 mi
Oh, Carl. We will be swim friends. I spent last summe working my way up to the back of the MOP. Solid MOP goal for this year! I've discovered that no one told me I needed to be medially rotating my shoulders, though, which I feel is swim form magic for me. Master's team in the a.m.!
My bike fitter used his bike ninja skills for initial fit and then scanned everything with the Retul. It was really cool! I love having such detailed bike notes!
Week 10 long run done!!! It was 83 degree here in Iowa at 0630. Made for a harder then usual run. We threw the speed work out and just ran. Ended with 13.87 miles in 1:53. Glad its over and yes I count the long runs down.
Have to do Saturdays Bike and run tomorrow cause I am back on shift Saturday. We are cooling off at the end with a nice OWS. Boy the bike workout is a tough one.
Scratch the swim I was talked into my second 4400 yard swim tonight, felt good but tired and hope to sleep like a baby tonight.
Sundays bike and run we will do as we celebrate my Bday
http://connect.garmin.com/activity/193759771
Good job everyone!! Keep it up.
I'm having a good week after racing the Pleasant Prairie Oly last sunday (finished 3/24 in 55-59 AG). Did an EZ 1500m swim on Monday.
Tuesday am did a bike Z3 workout of 3x11'(4') @ 220W and 100W on RI, then ran 5.5 mi @ 9:00 pace in pm.
Weds: am bike intervals 4x8'(3') @ 260W and 130W on RI, pm did Tuesday's swim workout for total of 2500 m.
Thur: am slept in. pm - long run after work in 97*heat. Did 4x2.5 mi loopsaround a local golf course + 1 extra mile for total of 11 mi. The battery on my Garmin died (forgot to turn it off last night so it was on for over 20 hours) in the first 1/2 mi so I had to run based on RPE. I just crusied along at a pace I felt I could hold for 11 miles. In each loop I did one "about 1/2 mi" pick up. Not sure of the pace but i just ran at a faster clip. Anyway it felt both liberating and constraigning to run without pace or HR data. I drank 48 oz of water + 20 oz of Infinit during the run. No cramping or any problems. Overall, successful run in the heat. Also, my left heel was fine.
Saturday's 4 hour bike done today(on shift at firehouse tomorrow x 24 hours) and cut to 3.36 d/t some well needed rain. Love riding in rain but not the lightning. Plan was 2x20 min FTP then 5x15 min at .8-.85.
FTP's were: .99 and .98. Nailed all the 15 min sessions also. Not sure but the .80-.85 seemed harder for me today.
Ended with 67 miles at .825 IF.
Yep the type A personality got a holf of me went back out for another hour on bike. Ended with 86.7 miles overall intensity of .845. Happy now. Actually going to do a stand alone run tomorrow morning.
Carl -- way to kick to big bike -- and way to be smart and not ride in the thunderstorm.
Long run, some swimming, and a short run down for me! My return to master's team wasn't nearly as terrible as a thought it would be -- and the coach on deck promised to kick my booty back into good swimming shape and even went as far as proposing a bike route for Sunday that will allow me to ride for three hours and get to 9 a.m. master's practice.
Alrighty. How go the weekend workouts?
Saturday - Four hour and change bike ride. Beth learns the lesson that trying out a very new bike fit and a new tri short necessitates her remembering chamois cream. Ouch. But, hey! I'm faster! I also rode with real time IF for the first time. .65 counting all stops. I think I need a route with way fewer stops.
Sunday - As an experiment, I biked 12 miles to master's swim ABP, swam for 1.5 hours, and then biked another 27 miles -- mostly ABP, except in areas of high tourist congestion, like Navy Pier. I was on the road bike, so no power data -- all by feel. I think I'll do a variation of this next Sunday, too. I'll get in that litte 20-minute run later, when it is not thunderstorming.
@ Beth - Nice work.. I don't know how you folks who live in Chicago can get a good bike ride in. Way too much traffic for me.
Here's my weekend. Saturday I went to Cary IL with ENer Claudia Langarica (also racing IMWI) and rode 75 miles in just over 4 hours. Did lots of hill repeats on the March Madness half mary course + 2x18' @ 260w and 2x15'@ 230w. Avg speed 17.6 and 198 avg wastts. Then we ran 4 miles in the mid-day heat (90*) and sun in 36:30.
Today I met ENer Mike Semmerling and two other guys in Gurnee IL and rode 65 miles in southern Wisconsin. Avg speed 19.7 mph but only 186 avg watts as we did a lot of paceline riding. Came home took a nap. Then went for a swim. 1900 meters, mostly consisting of 200 and 300 repeats.
OWS in Lake Michigan tomorrow @ 6 am kicks off the next week.
How is everyone else doing?
Ate a little breakfast and then tried to hit the 4 hour ride. Started late and didn't get it all in, was getting hot, and had some other stuff going on. Details here:
Entire workout (211 watts):
Duration: 3:18:29 (3:37:33)
Work: 2495 kJ
TSS: 196.6 (intensity factor 0.782)
Norm Power: 228
VI: 1.08
Pw:HR: n/a
Pa:HR: n/a
Distance: 64.198 mi
With about 2 miles to get home I saw a red EN jersey on the opposite side of the road going the other way. Turned around and met teammate Joe Crispino training for IMLou!
Today I started out on the 3.5 hour ride and just couldn't get my head into it. Quit after about 4 miles. Gonna call into work tomorrow and do todays workout. I think it's gonna take a couple weeks for me to get used to the higher training load!
Nice work and what fantastic fun meeting up with fellow ENers on rides!
@Bruce - Early and south on the Lakefront Path is actually rather nice. But the IGO car reservation is getting made for Saturday's ride so I can avoid the traffic next week (and maybe find some hills).