IMWI 2012 Week 13 Workouts
After taking Saturday and Sunday off I did Saturday's bike ride today. The first 3 hours went well, the last hour was tough but got it done. Ride details:
Entire workout (225 watts):
Duration: 4:02:26 (4:25:59)
Work: 3256 kJ
TSS: 250.9 (intensity factor 0.796)
Norm Power: 242
VI: 1.08
Distance: 83.466 m
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Recovering from The Awful Chest cold, but am fine today. Hello, V02 Max with the new bike numbers. Hit everything beautifully and am off to strength training and am going to try very, very hard to sneak a run today, too.
@Beth - take it easy on the cold - strength work sounds like a good idea...
I had a good weekend of training - did 3000 in the pool Friday and then rode for 4 hours on Saturday with fellow EN'ers John & Jess Withrow, Pete Joachim and Tucker McKeever. Then went out and did 3 hours of steep hills on Sunday with John and Pete again, followed by a 5k brick - felt pretty good..
Got out today for an hour on the bike in 95 degrees - was able to hit my workout...can't post any numbers - having some computer issues with my Joule...
Racing an Oly this weekend as the first race back (a tri with a swim) since my shoulder surgery - should be fun, but not really expecting much as haven't been training too much for speed, but will be good to throw on a chip and jump into a lake.
Keep up the great work and at least Beth, will see you soon at the camp....
Beth - glad to hear you are on the mend! Summer colds are no fun.
Doug - nice ride!
JT - good luck and have fun this weekend!
It's been a little rough trying to get back into a routine after coming back from vacation last week, especially with the hot weather. I'm slowly getting back on track this week and looking forward to the camp next weekend.
Tried to run Mon morning but walked more than I ran due to insanely high humidity. Swam in the PM with fellow ENer Jeff Linkus and then got the 2x1mi in on the dreadmill. Swam with masters again Tues pm with lots of pull drills. My arms felt like they were gonna fall off by the end of the session but felt really great in the water. The 2 week break really helped with my breathing and form. VO2 went well yesterday morning but had to skip the run due to timing. In the PM, did a 'bootcamp' style workout with some friends at the bike shop - 1min each jump rope and squats x 3 rounds. then another min of each: arm circles forward, backward, in/out, side raises. The arm stuff didn't seem hard at first but by the 3rd min in, my shoulders were burning! It reminded me of my childhood when my brother and I would get in trouble and our punishment would be to stand in the corner with our arms raised above our heads.
Running the Rock and Roll Half on Sunday so doing the ABP ride tonight. Given the forecast it might turn out to be a 3 hour ride on the trainer.
@ JT, good luck at your race this weekend
@ Sarah, welcome back from vacation, good luck at your half on Sunday
I've been crazy busy this week so haven't posted. I imagine that's how it is for everyone training for an IM though. Just have to get used to it.
Tuesday AM ran a 4 mile recovery run to get the legs going again after the long ride on Monday. Details: http://connect.garmin.com/activity/200702197
Tuesday PM - 4000 yards in the pool as 200 WU, 20 X 50 sprint/50 recovery, 3 X 500, 300 CD
Wednesday PM - Brick workout. 8' of ON time as 8 X 1'(1') with IF's ranging from 1.28 - 1.32 Details:
Entire workout (214 watts):
Duration: 54:42 (1:15:56)
Work: 695 kJ
TSS: 63.3 (intensity factor 0.849)
Norm Power: 258
VI: 1.21
Distance: 18.627 mi
Ran 4 miles after and it felt really good. Details: http://connect.garmin.com/activity/200702200
Thursday (today) did the long run. My background is in running and the long runs are probably my favorite workouts of the week! I felt really good today and got in 14.5 miles. Details: http://connect.garmin.com/activity/201003181
@ Beth and Sarah - Welcome back to training.
JT - call me after your race.
After 4 days of taking it EZ after the Racine HIM, I got back on the IMWI training bandwagon this morning. Swam 4100 meters in 85 minutes, including breaks. Holy cow - its a LONG way to swim. That is by far my longest swim since IMCDA 13 months ago. Overall, felt better than I expected and my arms/shoulders feel fine now. Riding 85 miles tomorrow, then getting a massage. Ride again on Sunday.
Have a good weekend everyone.
Bruce -- Enjoy riding and post-ride massage. Ahhh.
Doug -- Long run is also my favorite workout. Athough I'm not buying this super-slow one as written in this week's workout. Race pace for an hour of it = mind numbingly dull.
I wanted to get this week's run interval workout in, so I did it today. 5x.5 miles at 7:27 and hit 7:07/7:17/7:14/7:50/7:45. Can you tell it was a little windy when I turned around to do intervals four and five. Like"the water from Buckingham Fountain was misting 200 feet away from it" windy? I've been working on my running form and it is really starting to pay off. Legs are starting to feel amazing.
The weekend plan is to ride five hours Saturday and then splash around in the lake a bit. Sunday, my other favorite workout, bike/master's team/bike.
4200 yards in the pool today. The last 700 yards was tough, wow.
Entire workout (218 watts):
Duration: 4:04:22 (4:12:31)
Work: 3183 kJ
TSS: 240.8 (intensity factor 0.774)
Norm Power: 235
VI: 1.08
Distance: 83.178 mi
These rides don't get any easier. Just gonna rest and recover today and get back at it tomorrow. Have fun with the training everyone!
Good work everyone. Doug - that's a nice ride. Did you ride all 83 miles by yourself?
After swimming 4100 meters yesterday morning, last night I added a 7 mile run after work in 63 minutes for 9:00 avg pace. Legs are still heavy from the Racine HIM I raced last sunday. Ran an ez 30' WU @ 9:30 pace, then threw 8 x 30" strides at 7:45 pace. Legs felt ok but no pop in them.
This am rode 65 hilly miles with ENers Mike Semmerling and Claudia Langarica, plus Tim Ward - a local guy representing the US in the World AG Championship in New Zealnad in the 50-55 AG for the sprint distance. Needless to say, Tim is very fast . I averaged 191W, but avg speed was only 17 mph since we did many hill repeats on short very steep hills. Then we ran an EZ 20' @ 8:45 pace. My legs are toast. Not sure I'm fully recovered from Racine HIM. May take it EZ again for a few days so I can be ready for the EN IMWI camp coming up next week.
Nice work out of you all.....
Back from vacation and we had a blast but it was nice to sleep in my own bed again.
Backed off the training a little to spend more time with family. Still banged out a few days though.
Lots of hill work!!!! Welcomed back in the VO2 stuff. I am not a fan at all but they are what assist me the most in raising my FTP. Swam once. My swim is where it is and not going to get any faster.
Did my last sprint tri of the year and had great results. Goal was to kill the swim, try and set a new FTP on the bike, and hope to hell I could run.
Well the swim was 997 yards(according to the 910x) and this was completed in ~ 15:35 so happy with that. 3rd fastest swimmer in the age group and 39/258...Note the age group here was 30-39. I am at best MOP swimmer.
4th fastest bike split on the bike in my age group and 11th out of 258th. The good news is bumped my FTP 8 watts....278 now!!!! Well the run was a different story....boy did I pay for it here.....but finished.
This morning we decided to get out early and knock out most of Saturdays bike wko. Wanted the chunk of FTP work. Note these were done at the previous FTP though. We did 12 min@.99, 17 min@1.067, 8 min@1.088, 10 min@1.00, 6 min@1.098, and 5 min@1.002. Ended up riding 57.7 miles in 2:47 with overall IF .87. Tomorrows interval work could be interesting cause the quads are shot..........
When I got up this AM my legs were still shelled from yesterday's bike ride. Was supposed to do 1 mile at HMP but I could only get to MP plus a few seconds, and that was going downhill. Slow run details: http://connect.garmin.com/activity/201772293
After running with my legs feeling like crap I was not at all motivated to do today's bike ride so i ate some breakfast and laid on the couch for a couple hours. Finally got around to prepping the bike and got out around noon. Surprisingly the legs didn't feel that bad when I first started. I didn't make it 3.5 hours but I did ride just over 2.5 and got in 2 hours of ABP. So overall I'm not really too disappointed in today's ride. Details:
Entire workout (235 watts):
Duration: 2:36:24 (2:41:56)
Work: 2201 kJ
TSS: 163.4 (intensity factor 0.798)
Norm Power: 243
VI: 1.03
Distance: 54.789 mi
Have a great rest of your weekend everyone!
@ Doug - Nice work. I admire your ability to do all your workouts on your own. That's some willpower & motivation you got.
I rode again with Mike Semmerling. We rode from his house up into southeastern Wisconsin. Pancake flat compared to yesterday. We were both feeling it from the hill repeats so we started out ez. My knees were a little tender so I made sure I rode all day in an easier gear at higher than normal cadance. I don't have any data since my computer battery died right at the start of the ride. Actually, it was kind of refreshing to just ride based on RPE and not being a slave to a computer screen. In total we rode 3.5 hours. Mike's computer said we did 65 miles @ 18.5 mph. I do know we negative split the ride as on the way back home we came upon 3 other tri guys, and of course the competitive juices got going. Mike and I pulled them along for 20 minutes at a faster pace than we had been riding. Kind of fun to just see if we could drop them. Eventually, 2 did drop and 1 guy finally did do a pull. Finished the ride with a nice chocolate Muscle Milk at Mike's house. Mike is getting much stronger on the bike and he finished 8th in his AG @ Racine HIM last Sunday.
Bruce, Doug -- Nice work! Bruce, those hill repeats sound brutal, but fun! Where did you find hills to do these repeats?
Me -- Workouts done. Ugly, but done. New ftp, huge balance/position epiphany on the run, and resigning from my job (I'm starting an MBA/Master's of Design program on August 3) was a recipe for a very character building weekend of working out. I got it done. Character built.
J.T. and Sarah -- How were the oly and half marathon?
Looking forward to seeing Bruce, J.T., and Sarah at camp on Thursday! How is everyone hacking their weeks?
I'm thinking
Monday - swim/strength
Tuesday - swim/run-intervals
Wednesday - bike intervals/moderate fun
Thursday - swim/easy run
Before - Friday - Big bike/little run
Saturday - Big bike/little run
Sunday - 10 mile race recon run (My favorite variation of this is to make it a 12-miler that ends at Lazy Jane's in Madison for scones.)
So yes - had my first race since last year today - NJ State Olympic - and Let's just say lady luck was not with me today. Things were going fine till I realized I was on the 3rd bike loop of a 2 loop race....Let's just say that took a little mo out of the sails, but I kept going figuring it was good training for IMmoo
Then coming into T2, long story short, I crashed about 50ft before the dismount line. Nothing broken except my pride and helmet, but did get some nice road rash - so headed out on the run bleeding from a few different spots, and after taking a few miles a little slower to make sure no real problems, negative split the run....So my overall time stunk compared to others, but at least some good exercise.
@ Beth - as for this week, I think I'm taking a few days off to recover and heal a little but am liking your schedule for next weekend - always up for a new pastry shop!
Welcome back, Carl! Way to go on the FTP bump and good luck with the intervals tomorrow. I know how you feel!
@JT - Yikes! Glad to hear no broken bones. Way to go on negative splitting the run though!
@Beth - Excellent on FTP bump! Your schedule for this week sounds great. I think I'm going to copy your Mon & Tues
Awesome workouts everyone! I didn't end up running the Rock and Roll half today. What happened? Well, yesterday I rode out in Barrington with a friend of mine and we ended up doing 76 miles. It was only supposed to be 72 but we kept getting lost. We never got too far off the route but it was just frustrating b/c we just kept on getting off track. It was getting warm and we were running out of water & nutrition. We made it back to the city around 3 and I dropped Amy off at the bike shop and we hung out there for a little bit. I got home, showered and by the time I went online to check what time the packet pickup was over, it was already over. To be honest though I was a little relieved that I didn't have to wake up super early to be at the race site by 6:30. I slept in a little and ended up going for run with Murphy. It was nice and overcast, perfect for a long run! Another reason I was glad I didn't do the race: my legs were pretty beat up from yesterday. It would've taken a lot for me to finish a half mary today. I only ended up getting in about 10 miles and that included a 30min break at the dog beach halfway through.
I feel like a tool for missing the packet pickup but oh well, I still got in a good workout and put it in my lessons learned file.
Looking forward to seeing some of you folks at camp this week!
J.T. - Glad you are okay! And only an Ironman in training would do an extra loop! The olympic distance bike rides are really just too short, aren't they?
@ All - In case you didn't know, my brother JT is still recovering from a very nasty crash last Sept + surgery in March. He broke his collar bone and damaged nerves in his shoulder in the crash. During the surgery to repair the nerves, he had a stroke. Yes, you read that right - a stroke that impacted his face muscles, tongue and vocal cords. He is nearly recoverd from the stroke. Still the last he needed was to CRASH again in his first triathlon after all that, but crash he did. He still ran a 50' 10k split after getting up off the pavement. Anyway, he is one tough dude, has an unbelievable attitude about overcoming adversity, and those of you attending the EN WI camp this weekend will get to meet him.
I started the week with a nice swim @ 5:45 am in Lake Michigan. Water calm, 69*. After 300 meter WU, I did sprints from buoy to buoy. They usually were about 40-60 stokes apart, so I'm figuring 50-75 meter sprints. I rested at each buoy 15", then went again. Did 12 of these. Then swam a steady 1200 meters to the Wilmette harbor breakwater and back.Then did 8 more buoy sprints. Then a short CD. I didn't have my garmin so not sure of the distance but probably about 2500 meters total.
After work I ran 5.5 miles in 45:00. It was 94* and about 75%RH. Did a 16' wu with 3 strides. Then 3 x 1 mile at 7:05, 7:08, 7:03 with 4' ez jog in between intervals. Then ez jog home. Legs felt good, seemed to be fully recovered from Racine HIM.
I hope everyone has a good week, and looking forward to meeting many of you at the EN WI camp.
@ Beth - Wow!! Resigning from your job and going to grad school.... tell us about it. What school?
Hi Bruce -- Thanks for asking. I'm so excited about it! I'm going to the Institute of Design at IIT. Last fall, I started to apply for MBA programs. When visiting schools, I found out the design school does what I *thought* MBAs programs taught. Basically, I'm going to innovation school.