Week of Aug 27 Training
I started doing this with the Summer HIM group this year and really enjoyed it. It was a great 'virtual' training discussion and way to give and get support. I think it'll be especially great since we actually get to meet in November. So if you want to join in post whenever you can whatever comes to mind. We'll start up a new thread each week, so feel free to pop in and post every day if you like.
Introduction: I live in AZ, about 2 hrs north of Phoenix in the mountains. I've been doing Tri for a little over a year, and did my first IM in St George in 2011. I finished it, but had a LOT to learn about training and executing, which is what brought me to EN. I joined EN in January, and have made huge fitness gains so far. I love it here, so many like minded and smart people. By day I'm a research scientist with US Geological Survey and by night a Dad, Husband and Tri Geek.
I'm just coming off 2 weeks of lazy downtime after my summer HIM, and putting my head on straight for the final
12 WEEKS till IMAZ!!!! 
I've got some trepidation about the volume pop headed my way, but I put the family on notice: Dad is gonna be GRUMPY for a week or so until I adjust. And Ill do my best to save being grumpy for the road.
Todays WKOs
Swim:
No mas. Just couldnt get it going this AM ( its a 4:30 wake-up to get a swim in in time) but I had a great swim over the weekend, so Im not too worried about it. Earlier to bed tonight.
Todays Run:
38min 4.7mi with 2x1mile repeats @ 6:58 6:59. It was hot and muggy but the intervals felt very smooth and fast, which is a good sign.
Comments
Actually got up for my AM swim!
Swim: WU 400, MS1: 4x( 4x150: 75e/25h, 50e/50h, 75h,25e, 100h, 50r) MS2: 1x400 @T +3". 2600total Avg Pace 1:41. Had to cut short MS2 -- pace just started falling off the cliff
Lunch Run: 34min 4mi with 6x30 strides.
#Crickets#
#Tap, Tap# Is this thing on?
Bike:
Got in the first FTP workout in a while, on the drainer
60min, 10' @ 240, 12' @ 238, 10' @ 237, 5' @ 230... hmm watts fell of the cliff too, and my legs were screaming, cut that short and spun for a while to recover.
Run (brick)
27min, 3.5 mi, 3x3' @ 7:00 pace. Weird the run felt awesome, even though I got swamped in a downpour -- rain/sleet/hail/lightening/thunder.
Run: up @ 4:45 to get in the long run before work
15mi 120min with 2x1mi @ 7:05, 3x1mi @ 7:24
Practicing Nutrition ala CoreDiet webinar: 34oz of perform, 3 gels, 1 bananna. ~340 cal per hour = I have never felt so good at the end of a long run.
I did Vineman in July. Took 1 week off then started yoga and swimming in week 2. 3 weeks ago I started the "Get Fast" plan. I was going to start IM plan at week 10, but I don't need the testing for the last week of Get Fast. So I am sort of switching to IM plan as of tomorrow. But I have a 4 day weekend and am thinking about making it a BBW/e unless my DH gets upset.
Also I don't intend to do 3 swims every week. I have been play swimming for a month and am finding it hard to get in the groove of doing sets. I will join Master's in a few weeks to get my swim up to speed, but I am thinking 2 days a week until the last 3 weeks.
Also, when I was training for Vineman, I had a good base since I had tried IMSG (DNF). Due to family commitments June/ July, I had 2 or 3 weekends where I did a hilly 3 hr ride Saturday instead of 4 hrs. And I only did 1 RR. So I may not be hitting the same time markers. Hoping to avoid burnout.
Looking forward to the conversation here.
Yay!
David, 90+ minutes on the dreadmill?!?? Woah. No way I could pull that off, sounds like you're well recovered and ready!
Michele, big summer! how'd Vineman go?
Had a great swim on Friday, 2700 avg 1:43min/100 did the ladder 200,300,400,500,400 + 8x50. Last year could not have held 1:52, so this is good progress.
Today: epic fail 75mi ride turned into 20mi then crash. Im okay, lost some skin. So very lucky. Helmet did its job and gave its life to save mine. But the Tri bike is totaled. Don't know what I'll get done this coming week, hard to imagine clorine or sweat right now. Time to put aero bars on the roadie and spin on the drainer.
Be safe guys!!!!!
Vineman was great. 7 minute PR for me, despite a slow marathon and PM failure. I highly recommend this race.