IM Wisc Week #16 workouts
Well I can't tell a lie....I am really struggling and it started last week. I think I went right back at it a little too soon and hard after the tri rally. I racked up some serious TSS while there and had a huge running week also. For some reason I only know one pace here recently and that is all out until there is no more in the tank. It is like my discipline went out the door. I even had to drop a couple of the short runs last week and that is not like me at all.
Last week I had one good bike and then really struggled and just didn't feel par for either of the weekend bikes. It is like the last hour I get almost blurred vision and just a not so good feeling. Almost a BONK feeling but just teetering on the line. I am putting down almost 700 calories an hour so its not that. I am doing Infinit 270 cals an hour, 1 bottle of perfom and hour, one Roctane GU and one Honey Stinger Waffle.
I am working a few double shifts at the firehouse this week and next week so trying to figure a good way to sneak everything in.
Well week #16 and today was only a swim. First of all I had to talk myself into going and starring at a black line again. Once I was there after the 400 WU I almost got out, cried, and went home. I just told myself two more hard ass weeks and then we get to taper. So yep I did finish the swim as written today but just a little slower then usual.
Going to really concentrate on recovery, eating enough clean calories, and making sure I am hydrated.
I noticed a bike test next week. I will be skipping the test and just biking that day. I am going to race at my current FTP and what I have been practicing my RR's at. For me I am sure all the hay is in the barn I just need to stay healthy and on my bike through race day.
Comments
Carl - we're all fighting fatique at this point in the training, but you have an extra dose of it after completing IMSG and going right into IMWI training. Just remember - you are fit, you completed the hardest IM in brutal conditions, you are ready for Wisconsin. You probably need rest right now more than another workout. Your biggest risk right now is getting injured from too much work when tired. Suggest you take a few days off completely and come back fresh physically and re-freshed mentally. Good idea to stay hydrated. Hope this helps.
Last week, I stood down A LOT. Job quitting/school transition won the mental energy game and, honestly, the best workout I had all weekend was a six-mile bike ride to my garden and back where I practiced riding with no hands (my real athletic goal. Who cares about Ironman when you can be a grown woman who does track stands?).
This week I have the luxury of doing a big tri week, so I didn't worry about last week. So far, AMAZING. I've done three workouts today (swim, strength, run) and feel fantastic and excited to go big again tomorrow.
Well not sure really what in the heck happened this morning but my 75 min bike workout turned into a century ride and a record for me.
Met a buddy at 0430 this am and rode for a couple hours then on the way home another training partner was just starting his 3 hour loop so I thought what the heck I'll jump in for awhile. We chatted the entire time and it was actually a great ride. Only a few times did it even feel as if I was working. I DID SKIP THE RUN THOUGH.......
Entire workout:
Duration: 5:10:49
Work: 3390 kJ
TSS: 314.3 (intensity factor 0.784) might feel this tomorrow.....
Norm Power: 198
VI: 1.09
Distance: 100.037 mi
Elevation Gain: 2847 ft
Elevation Loss: 2874 ft
Grade: -0.0 % (-18 ft)
Min Max Avg
Power: 0 581 182 watts
Cadence: 31 112 89 rpm
Speed: 0 35.5 19.3 mph
Pace 1:41 0:00 3:07 min/mi
Hub Torque: 0 35 7 lb-in
Altitude: 714 937 831 ft
Crank Torque: 0 934 171 lb-in
Temperature: 62.6 86 71.2 Fahrenheit
Well that power nap I had an some yummie turkey chili for lunch must have lit a spart in me....I accidentally just ripped off 4300 yards in the pool.....in a descent time for this little guy.....
http://connect.garmin.com/activity/207888296
Wow, Carl! Haha, how many of us can say "yeah, I was only planning on riding 75min but it turned out to be a 5 hour ride instead" Nice! You really are an animal! Uh, can I get some of what you're drinking please?!
Bruce - you are a rockstar for doing the long run after the flight home last week! Way to go!
Beth - how's day 2 of pro triathlete living?
The weekend was good but I've been struggling hard the last couple days. Sat went for a 5 hour ride with some friends. The toe felt ok. I could feel it every time I hit a bump though. Long run Sunday was good but got blisters on a couple OTHER toes so walked a little more the last couple miles home. I've not had good luck with my feet this last week! Good news is I think my luck is changing for the better...blisters have already started to heal and the toe doesn't hurt anymore so I'm hoping to have a good week of workouts...if I could only fight off this fatigue! (Also, gonna take a couple people's suggestions and start using bodyglide on my feet during the longer runs.)
It's been a real struggle to get up when my alarm goes off the last couple days. I've been snoozing for almost an hour after the original time. I missed the master's swim in the morning yesterday and planned on doing OWS after work. I didn't end up getting home until almost 7...wouldn't get in the water until about 7:30 so I just took it as a rest day...felt good after the hard weekend workouts. I also managed to get my house cleaned/organized and finally got some things done that I'd been putting off for several weeks so that felt good.
Same thing this morning...woke up later than intended so instead of trying to get through bike intervals + run, I took Murphy to the beach. I'll go home for lunch and get my workout in...I've had about 4 cups of coffee since 6:30am so I'm READY TO GO!!!
Sarah -- Oh, feet. Glad they are getting better. Body Glide on feet is amazing.
Day Two of the Half Pro Lifestyle: I went to master's practice this morning and am thinking big swim week is a very good idea. I didn't know this until today, but there seems to be this magic river in the water and I can balance my whole body on it -- even my arm. Discovery of magic river also led to swim golf scores lower than I've ever seen.
Then, I did last week's set of bike intervals in my un air-conditioned pain cave, bikram style, followed by a nice set of strides.
Afternoon napping between workouts is amazing.
Beth-
I had another buddy whom had an issue with his adrenal system. I am meeting with my family practice Nurse Practitioner whom seems to take more time and actually listen this week. In the mean time I am starting a GNC Vit Pak from GNC that has all you mentioned in it. Also going to back down the caffeine and see if that makes any diff. Thanks for the reply.
Best of luck with the school transition and training like a pro for the next few weeks. Being a Firefighter I am on 24 hours and off for 48 hours. Love being able to do 2 a days workouts. Do one in morning then eat, take a nap, and go at it again. Makes a big diff.
However, that is coming to an end soon. I also work as a Pediatric Trauma Nurse in a level one trauma center and my hours are starting to ramp back up. Best and worst job ever. .
@ Carl - Wow!! Century ride...I thought you were going to take it EZ. Not sure I want to train with you when you go hard. Your EZ sounds plenty hard to me. Seriously, get some rest.
@ Sarah - Good to hear your toes are better. 2x on Body Glide on the toes. I use it every run on toes and heel.
@ Beth - Sounds like this new lifestyle suits you well. Have fun and good training.
Here is a quick summary of my week so far:
Monday am - 75 minute swim in Lake Michigan. The lake had some nice rollers coming in so it was a little rougher than prior swims. Kinda fun to get bounced around by the waves and keep going. Did 10 x 50 hard strokes, 50 ez strokes. Then just cruised around for a while.
Monday pm - run 5.5 miles with 3 x 1 mile repeats at 7:18, 7:04 and 7;09. Felt pretty good.
Tues am- 75' bike. WU: 20' @ 150w with 6 spin ups. Then 4 x 8' @ 260W (4'). Then 1 x 8' @ 200W. Thought I was gonna die on the last interval @ 260w.
Tues pm - did the Weds swim from the plan. 6 x 400m + WU/CD. Total 2900m. Forgot my swim suit so had to swim in my bike shorts that don't have a real snug waist. They would almost come off when I pushed off the wall, so I didn't push at all. Couldn't go fast so I turned it into a complete technique swim.
Which I've been getting too much...still taking it easy so that my glute will heal up from camp. Hard to look at my bike when I haven't been on it for almost 2 weeks. Well, may not be a PR year for me, but we'll get her done!
Might head into NYC to watch some of the finish of the IMNYC race this Saturday - should be some good inspiration. Keep it up everyone! Not much longer...
Well diagnosed with a severe sinus infection
Yesterday - Wednesday I did get up and do the 45 min hill wko. I did it on the treadmill at 1-4% incline. Actually felt really good. Only swimming today just to stay loose. Biking tomorrow morning. Taking all of Saturday off since I did the century ride on Tuesday and will do Sundays scheduled 3.5 hr ride.
One more hard week team!!! One more
Bruce - Oh, the forgetting gear workouts! Way to get it done. And nice threshold run.
J.T. - Enjoy IMNY. Do you think they will really cancel the swim?
Is anyone actually testing this week?
The half pro life is good. I'm really enjoying swimming every morning. Every workout I've done has been of a much higher quality than usual because I've had the mental energy to focus on what I'm doing. Good things are happening, too. I was swimming with respectable swim golf scores today. (p.s. I love the 910xt as a swim watch)
I'm just in from a long run of two-ish hours with no watch, in the rain. My run form reform school project may actually pay off for Ironman. Slowly, I'm making friends with gravity.
Well got up and met a training partner for a 0345-0600 bike ride before the start of my first 48 hour shift here at the fire department. Slept like a baby thanks to the meds the MD scripted me. Ahhhhh.....Cough syrup with some Codeine a couple beers and zzzzzzzzzzzzzz.
We were 20 miles into the ride and were on the hilliest portion. Going down a hill I didn't see a lip poking out of the road. Well after hitting it then making sure my front teeth were still in place noted the bike to be squirrerly. Front flat tire. First flat tire in 12 years of racing and training. NO KIDDING. Saftely came to a stop. No damage to the wheel or tire. Therefore assuming just the sudden change in pressure from hitting the lip the tube blew out.
Changed out the tubes and took the extender off the old tube and put it on. Used a CO and the air went in and back out. Thought what the hell.....tried it again and the samething. I then remembered the LBS telling me to be sure and carry teflon tape with me in case of a flat. You need to wrap that around the Intertube valve stem and then screw on the extender. I had one more CO left and was giggling cause for St George I had purchased a innertube with an 80 mm valve so I wouldnt have to mess with the tape, etc. Well got the tube out from under my seat and I would be damned if it wasn't the wrong one"(.
Mind you we were out in the middle of nowhere. Luckily a farmer came by and gave us a ride into the closest town. Called my wife to come and get me at 0500. So thankful for her. The 9 yo was not happy she had to get up. I need to build some serious SAU points.
Better now then in a few weeks. Time to restock
Workout ended up being .80 IF for 1:03 minutes. We were exactly at 20 miles. Nice little ride. Will run tomorrow here at the station on the treadmill and then come Sunday ride the scheduled 3.5 hours and run. Looking like rain so hopefully before it hits.
@ Carl - EZ big guy. You still need to beat that bug.
@ Beth - Nice work.
I ran 17 miles in 2 hours 34 mins last night (mostly in the rain) instead of testing. I need the long runs to build durabilty and endurance more than i need to see if I can add a couple of VDOT points. Felt pretty good the whole way. My heel got tender the last 2 miles.
This am went to the pool and felt great. My heel was a lttle tender but my legs were fine. Was gonna put in 4000 meters, but the strap on my goggles broke after 1500. Of course, I forgot an extra pair of goggles so had to call it. Anyway, at least I felt good for 1500. Gonna add in a swim tomorrow to make up the distance.
This mornings bike was good. First 3 hours were at .85 intensity.....Then hooked up with some others and finished out the ride....
Entire workout:
Duration: 5:17:12
Work: 3461 kJ
TSS: 316.3 (intensity factor 0.78)
Norm Power: 197
VI: 1.08
Distance: 100.926 mi
Elevation Gain: 2742 ft
Elevation Loss: 2734 ft
Grade: 0.0 % (14 ft)
Min Max Avg
Power: 0 605 182 watts
Cadence: 30 118 91 rpm
Speed: 0 37.2 19.0 mph
Pace 1:37 0:00 3:09 min/mi
Hub Torque: 0 33 7 lb-in
Altitude: 682 932 822 ft
Crank Torque: 0 1199 168 lb-in
Temperature: 62.6 77 64.0 Fahrenheit
Skipped the brick run but did run 10 miles on the dreadmill at work yesterday.
I capped off half pro week with a five-hour bike ride, and really pushed myself on all the intervals, as written for the week. Success! Head felt great the entire ride, including the parts where I got caught in a construction fence (pro tip: don't ride over orange construction fence). Best part: I finally nailed my nutrition. Skratch labs drink mix + tiny roasted potatoes + tiny pbj.
If I lose my nutrition on the run, I can beg people on State Street for leftover french fries. ;-)