IM Wisc Week # 18 Wko's.....the slow grinding taper
Well team we made it to the taper....congrats. Now to stay injury free and sick free. The sickness hit here a couple weeks ago. Severe sinus infection that turned into an even sweeter bronchitis. Love the tight chest and wheezing.
Well after the race rehearsal I had the pleasure of working 48 hours in the fire house. I decided there would be zero workouts but Yoga and stretching. Felt good to stand down for a couple days.
Came back today and had an awesome bike and swim.
Bike Wko:
http://connect.garmin.com/activity/213246150
Followed the bike wko with Wednesday's scheduled swim. Felt really good but towards the end the toes were cramping up.
Will do Mondays swim tomorrow after the scheduled interval run.
Be safe out there!!!!
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Well after hitting the alarm and deciding to lay in bed just a few more minutes turned into an hour and missed working out with the swim crew. I find it easier to swim with a group vs just me and the black line.
Well the swim felt awesome. 4500 yards with ave 1:33/100.
Then decided to run my intervals on treadmill today with 1-2% incline. 60 min and 8.12 miles. Did 5x1 mile repeats with a .25 mile recovery. Quads a little sore from yesterday's bike.
Tomorrow's long run is 90 minutes...so can we really call that a long run. Need to stay disciplined....only 90 min and that's a promise.
Happy Hump Day!!
Well Carl it seems like the workouts have tired everyone out so much that they have n0 energy to write a post.
So I'll try to fill in some of my recent days starting with last Saturday. I spent the weekend in Madison training.
Sat- did the Madison Open Water Swim race in Lake Monona. Water was calm, 74*, clear sky, air temp was 60* at start of the race. It is a 2 loop 1.2 mile course. I swam 1:18, 2nd in my AG. It was a PR for this distance, but 2-3 minutes slower than I was hoping. I ran out of gas in the last 400 meters, and even got out sprinted to the finish by 2 people. I felt kind of bad about that (I hate losing a sprint finish to anyone) until I look up the results and found out that they both were more than 20 years younger than I. After the swim, Mike Semmerling and Claudia Langarica (who both did the swim race also) drove out to Verona and rode 2 loops of the IMWI course. Averaged 177 watts. It was the first time Claudia had ever ridden the course so we went a little slower on the 1st loop to explain the upcoming turns, climbs and especially the descents to her. I felt pretty good the entire way except for some tightness in my left lower back. Enjoyed a nice dinner and a beer at Gray's Tired House.
Sun - Rode 2 more loops on the IMWI course. On the 1st loop I was targeting 175 average watts and rode 177. On the 2nd loop, I targeted 180 watts and rode 181. Back felt better. Then Mike and I ran 6 miles at 9:22 pace which is our EZ pce +:30. we walked 30 steps after each mile. We did pick up the pace to 7:45 in the last 1/2 mile just to see what it felt like. All systems go.
Mon - Slept in and got 8 hours of sleep. Rested the entire day, no workouts. Stretched & foam rolled in the evening.
Tues am - did the swim workout. 3000 meters in 70 minutes. I added in a few extra rest minutes to make sure I could hit the intervals.
Tues pm - ran 6 miles with 3 x 1 mile at 7:03, 7:07 and 6:58, that's Z4 pace for me. I was surprised how good I felt. Lower back and left heel fine.
Wed am - woke up feeling tired and flat. The plan said bike intervals 3 x 15' @ ;260W (what kind of a taper is that?)-- no way that was happening so I didn't even try. I did 1 x 8' @ 250 W, and then 4 x 4' (2') @ 250w. Felt like crap the entire time. Did a long stretch after. At work, I nearly fell asleep in a meeting and my legs were heavy all day.
My lower back was also tight and sore. I'm on the edge of injury.
Wed pm - Went for a swim & didn't think I could do the wo as written. Was just going to do a short swim to shake out some of the lactic acid. Strangely, I felt pretty good once I got in the water so I did the wo. Go figure!! Maybe it was the 2 power bars I ate during the drive to the pool. Did 3000 meters in 70' with a few extra long rest breaks in between sets.
I need to rest and take it ez.
I hope everyone else is enjoying the taper...
I do think this week mus have tired everyone out. I started classes this week. I now have empathy for everyone with a crazy work week who trains for Ironman but it has felt fantastic to get to use my brain so much.
Last weekend's race rehearsal? Fantastic.
This week, I've gotten in my swims and am feeling good there. I have a goal of teaching myself to swim straighter and not make breathing an event and just get it into rhythm before racing. Biking? I also modified that interval set. Running? Saving long run for the weekend.
http://connect.garmin.com/activity/213939080
So been getting in as much as I can....This past weekend, did 3 hours on the bike on Saturday and did some hard intervals. Felt pretty good. Then on Sunday did the RR...Went out in hills and did over 8000 ft climbing in 92 miles. Best thing is that I think I finally nailed my nutrition - thanks to the Core Diet Webinar.
Took Monday off due to family stuff - swam 3000m on Tuesday - felt pretty good. Will make the swim. Last night had family stuff, but was able to get in 45 minutes on the bike - did some intervals and legs are coming around.
Have the long run later today/night - hoping it goes well as have been fighting some planter fac issues lately...we'll see.
Starting to feel very real when I have one more week with my bike before I have to give it to Tri-Bike.... Will be a great adventure!