Workouts- Week of Aug. 27

kimmydct

First time moving legs after Rev3 Maine HIM.  18 miles e-z.  (.71IF)  Been resting hard past couple of days.  Sleeping in and napping on top of it.  Also eating more than usual... Not being a total gluton but def. not watching every bite as usual.  Party is over today!  Back to work tomorrow too.  Still on lighter plan through Thurs. but should be back to full-on IMFL prep by the weekend.  I happen to have a Big Training Day on Sat. which is essentially another HIM with a shortened run.  Maybe I should ask the coaches if I should do that or use last Sun. as my Big Training Day..... 

Nate Parady

Kim,

If it was me, I would consider your HIM as your "big day"...the main point of the big day is to practice nutrition and know what it feels like to be "out" there for a long time...you have basically done this. Go for a long ride practicing pre and during nutrition and call it a day.

I'm taking tomorrow off and doing my big day on Friday. Wife is still out of town, so the car will be packed up with all my stuff so I can hit the beach after i drop off the kid at school. The sheer volume of nutrition is amazing for a "big day"....

Not sure how SAT and SUN will play out. will do at least one more long ride over the weekend. Probably Sunday. Monday will probably be a longer run and swim.

Ordered two more boxes of Power Gels...jeez.

coop6

I'll second what Nate says regarding the btd. And congrats on your race! I raced 8/19, and used the recovery template from the wiki. I think it says to do the Saturday ride time only, then the long run Sunday but double check me. I think next week is a testing week; if you aren't testing maybe you could squeeze in a BTD then?

The Hyvee triathlon is rolling into town here. Itwas cool to see how many pros signed in to use the pool where I train. Haven't seen any myself though. I'm missing out on all of the excitement though, we are leaving town for the weekend. I've crammed a stupid amount of training into a few days, so I'm looking forward to the trip! Did the BTD Tuesday, it went well.

I'm also ordering more power gels and shot blocks

kimmydct

Sarah- I think GreatRaceNutrition.com allows you to pick your flavors (in a mixed case) if you haven't ordered already. Bummer @ missing HyVee. It is fun to see the pros in person. There are quite a few at Rev3 Quassy so I had Rinnie and some others sign my EN visor (so I can't wear it anymore)

Interval bike tonight. I expected to have more difficulty so it went OK.

Z4
10:42 @ .977IF
9:11 @ .90IF
9:31 @ .944IF

The misses in power are more due to terrain (more downhills) than anything else.

Quick easy 1 mi jog around the block after. Tomorrow is "tempo" run and have reached out to Coach P to see what exactly that should look like.

kimmydct

Last night did 4.25mi run @ 10:54 pace (which is like Zone 1 1/2 LOL) Felt OK.



Today did a group ride. (Bagged Big Day per Coach and team input since I just did HIM) Rode 7 miles to the group then about 33 miles with the group. I must not have hit the interval button so no splits but I think the ride to the group was about .75IF. Overall for the 40miles 2:24:xx was .81 IF so the ride with the group was probably at least .85IF+. Avg. moving speed 16.35mph.  Had planned on riding more but couldn't handle the heat. What I lacked in time I made up for with intensity!

kimmydct

Technology is not my friend today. I run with a Polar watch w/ a foot pod that is fairly accurate, sometimes. So I've also been running w/ "Map My Run" on my iPhone and comparing the 2. After about 4.5mi, they were pretty darn close. I stopped the watch, paused Map My Run and visited the "facilities" (ie large tree) on the trail. Resumed map my run and started up the watch again. Had another pause on the iphone for another pit stop. Now the iphone gave me 11mi even in 1:48 at a 9:52 pace. No way, not possible. Watch gave me splits as follows:

4.54mi avg. speed 5.3, time 51:22 (Sounds about right since it included 15' Z3 (10:45ish pace)
7.16 mi, 5mph, 1:26:32 (1 pee break included)

Total of 11.7mi. I think that sounds more like it, we'll go with that....