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Workouts week of Aug 6
...a sign of my new commitment: I'm starting this week's thread. :-)
Got in the pool this morning. Bummed that masters is off for a month, but I do recognize that everyone needs a vacation. It's just badly timed for me.. :-)
LCM 4000m total
- 300 swim
- 400 kick (fins, for strength)
- 3 x 300 pull, big paddles for strength on ~4:45
- 10 x 100 as 50 hard/50 easy on 2:00
- 10 x 50 build on 10 sec rest
- 5 x 100 variable (15 h, 20 e, 15h, 25 e 25 h) on 15 sec rest
- 400 small paddle swim to get form back in cool down
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I got in a 3000M swim early
500WU swim
8X100M 50 sprint, 50 easy
4X200M negative split with paddles
2X300M with paddles t-2 secs on last 100
CD 300M with bouy
Mon AM ... Woke up groggy and legs felt practically paralyzed like a fallen Redwood. The absorb-o-meter was pegged from the weekend surge so I blew off the morning swim.
Mon PM ... 25 mins core work followed by 7.69 mile run. My garmin crapped out early on this runs so I measured it w map my run. I got this one in entirely in the rain so was able to push the pace.
Nice swim @ Shaughn.
Paul- Great rain run!
My swim was cut short by my shoulder acting up. I fell off my bike 5 yrs ago trying to walk/run the dog while on the bike (DUMB!) and got yanked over the handlebars and landed on my left shoulder. Never went to Dr. as it wasn't that bad but it does act up tonight. Apparently, assorted high elbow drills don't help matters, which is probably why my left elbow is a bit lame. I won't push that technique in the future, it is what it is. I'll get a good massage tomorrow and hopefully break up some of the scar tissue/tightness that is there and I'll try to swim again Fri.
Yeah, the masters group is really just a few guys hung onto a youth club that has 100 kids. Their cycle just ends this time of year. Oh well.
Didn't have time for the scheduled 90 min ride FTP ride, so I took about 15 minutes pretty easy and just resolved to hammer as much as I could for the remainder of an hour, pretty close to FTP
Ended up IF 0.88, VI 1.06., 76 TSS. 21.2 mph ave, which is pretty good for me.
http://connect.garmin.com/activity/207589611
I know in theory I should have spent an hour in the pool and 90 on the bike, but the pool is only open at certain times, and that dictated life a bit. Because of travel later this week, I'll probably do the long run tomorrow morning. My guess is that it probably won't be quite as aggressive as written, but I need the longishness more than a shorter faster run. Just know this from experience.
Overall 2785 yd in 50:10 (avg pace 1:33/100yd, excl rest intervals). Avg efficiency 36. Bethesda pool…23.75yd long, so with the Garmin set to 24 yards the reported paces are about 1 sec/100 faster than actual.
Paces:
W/U 400 – 1:39
MS:
- 8x100(20) as 50 sprint / 50 easy – 1:28, 1:28, 1:28, 1:29, 1:29, 1:29, 1:29, 1:29
- 4x200(20) neg split – 1:32, 1:32, 1:32, 1:31
- 2x300(30), last 100 at t-pace minus 2-4" – 1:34, 1:34
C/D 300 – 1:38
http://connect.garmin.com/activity/207588828
@ William - my typical "masters swim" is just pool access from 5-7am with a lifeguard, aka, do your own thing. There are triathletes and ex-collegiate swimmers. The latter group of about 6 guys hang out in 3 lanes at one end, and the rest of us weenies just do whatever we feel like. It's been that way for the 6 years I've been doing this. But it's only 5 mins from my house as opposed to 30 min drive to a 'real' masters group.
Week 6 Get Faster 60' ride this morning:
V02 intervals for breakfast (12') Legs felt fatigued for these from Sunday 62 mile ride........had to hold it to 1' intervals....
Entire workout (223 watts):
Duration: 1:03:31 (1:03:39)
Work: 848 kJ
TSS: 79.3 (intensity factor 0.868)
Norm Power: 253
Hill repeats tonight........
Wow everyone is bustin it out! Nice!
I get tired just looking @ Matt and Paul's swim workouts
@Kim, I think you'll find your S.O. much happier with you doing early AM workouts, mine is... but you're are likely to be more hungry late in the day...I was. I had to up the protein intake at breakfast and that really helps carry me through the whole day. Just in case the tummy rumbles on you later, something to try!
I'm in final taper for my one and only HIM this sunday, so I'm getting antsy.
Yesterday: 1600yd swim w/ 6x150 @ race pace with last 50 easy recov ( ~1:36), 8x25 easy/fast alt.
Today: OWS 1000yd (ish) easy (ish) 16:30' Wet suit was trying to choke me out the whole time, I guess I didn't get it hiked up enough putting it on. ugg.
30' Run @ Lunch
Have a Great Day!
As I alluded to yesterday, I know that for myself, I need a bit of over distance training to do my best...and that my travel schedule needed to put the "hard run" to today instead of Thursday. On this week's schedule is a 5K test and no long run. But the truth is that I know where my VDOT is (at least close enough), but I know I need a bit more by way of long runs and race-specific running (where a 5K test is clearly neither). Hope to get in a good hour run or two with a HMP segment while traveling.
So I went out on a long run this morning. The plan was to run even, fairly easy pace. I knew that an FTP ride 12 hours before wasn't the way to throw a lot of HMP in there...
So, I ended up going 16.3 mi in 2:11, for an average of 8:03 pace. rTSS 169, IF 0.83.
Splits are pretty darn even (after a slow first mile), taking into account a few hills (don't how up well on the trace. Oh well) Couple traffic stops and a couple stops to wash down gels at drinking fountains are reflected in the HR drops on the Garmin site:
http://connect.garmin.com/activity/207732673
The biggest feature was that HR went up from around 140 after warmup to mid 150s. It got warmer, and of course I got a bit tired. But it's all good. LT HR is in mid 160s.
Lunchtime swim from EN HIM wk 9. All I can say is that I didn't drown.
After that run my legs are pretty tired tonight even just after that evening swim. Will be good to get a day off from run/bike tomorrow (Wed).
Overall 8.81 miles in 1:04:01, 7:16 avg pace. A couple of short water stops. The first recovery was 5' because I had to get through a tunnel to start the second interval. The third and fourth intervals were uphill and the pace on the third was a fail plain and simple. Current z4=6:45, z3=6:52, z2=7:09.
Warmup: 19' @7:15
MS: 4x7'(4') @z4 -- 6:33, 6:37, 6:50, 6: 41
(4' recoveries 7:50, 8:19, 8:27, 8:30)
Remainder time
- 5.5' @7:21
- 3' @7:47 on some strange uphill sidewalk
http://connect.garmin.com/activity/207947835
@ Matt - same weather system here. The humidity is just awful. Tomorrow's long run will be hell ... may have to do it in 2 parts.
Tue PM - Bike Brick. 60 mins on the drainer followed by 3 mile run. Bike included 3x1min Z4/5; 1x15min Z4, 2x5min Z4, and 3x2min Z4
Wed AM - Aqua Brick. 3200 yards SCY followed by 4 mile run. Swim included 500 warm-up, 5x200, 5x100, 10x50, 1x500, 200 cool down.
I started reading Iron War (a few pages here and there) to get motivated for the iron grind. I'm only a few chapters into it, but it's very good.
QUESTION: I take a lower volume week after 3 hard weeks. Should I race during that week to get a high quality workout in when I'm not tired? I'm thinking about a low key short course race (1/2, 20mi, 10K) on August 25. Tell me your thoughts!
Tues PM - 5 miles t-mill hill repeats done as: app.strava.com/runs/17085085
8 X 1' - - 2 X 1' @ 4%, 8.2 mph, 2 X 1' @ 5%, 8.2 mph, 2 X 1' @ 6%, 8.2 mph, 2 X 1' @ 7%, 8.2 mph
Wed AM swim : 3,200M (8 X 400M)
Z4 run intervals this evening............................
@Paul: I think that distance is great. I know you'll go at it hard (how could you not!) but the distances are short enough that total tss would be equiv to a mod/hard WKO for HIM training. Go for it. You might follow-up with an additional hour or so on the bike of z2/z3 after the race, and feel good that it was a solid Saturday effort. my 2c.
Easy run last night 4.5 mi 35:00 w / 3x3' @ 7:20
Today: Stand Down. Already feeling nervous energy building...gonna be hard not to do anything today.
Just a swim for me today as I am about to jump on a plane and had a hard last few:
5 x 500 scy as
-swim
-swim with paddles
-alternate hard/easy 25s
-swim just short of race pace
-descending 25s (recov, form, race pace, sprint) 5 x through (but continuous swim)
Then
20 x 25 hard/sprint on 30 sec take off.
Overall 2689 yd in 47:08 (avg pace 1:35/100yd, excl rest intervals. Avg efficiency 37.
Paces:
W/U 200 – 1:37, then rested for 1:00
MS: 6x400(30) – 1:35, 1:36, 1:35*, 1:34, 1:35, 1:34
C/D 150 – 1:38
* the asterix indicates one miscounted and added an extra 50
http://connect.garmin.com/activity/208186245
The bike in retrospect was too easy. I did not quite hit the z4 numbers from my ftp test of a week ago.
Ready to run 90min tomorrow AM.
On friday I am traveling to florida to visit family. Bike is packed as there just happens o be a sprint on sunday. Looking forward to getting some bike vol in as well as my step dad is a cyclist. Fun fun.
A bit concerned that my longest run was only 9 mi and my HIM is in 2 1/2 weeks. I'm sure I didn't do much longer than that prior to my 1st HIM so its probably fine. Once I switch to the IM plan, I am going to have to move my long runs to SUnday as I don't have enough daylight to get in more the 90 mins (now) and that will get even shorter. What are your thoughts/experience on what the minimum longest run should be for IM prep?
After my swim then a few meetings I went out for my scheduled 45 min run. Instead of running my normal trail in DC I decided to do the tourist thing and run the Capitol Mall and monuments. The only issue with that route is the number of tourists you need to dodge and the number of traffic lights. But it was good to change the scenery for once.
Wed PM ... Bike 1 hr on the trainer at high Z2. Always feels easy to start but takes concentration to maintain as time goes by.
Thu AM ... 10 mile run. Made it this week without getting sick to my stomach or having to walk any.
might get in the pool at lunch. Some swim time seems to help me with recovery after longer runs. Besides, tomorrow is a travel day and I doubt I will get anything done training wise.
My morning run this morning was also around white ophouse and the mall but kinda slow due to bad travel and planning. Had eaten virtually nothing between 3 pm the day before and the run and I didn't have anything but some water and a couple sugar packets (!) before going out in the morning. Just kinda sluggish as ou might imagine. The traffic patterns that I dont know well didn't help either. Lots of stops.