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Week of 9/10 Workouts

kimmydctkimmydct
in Group Discussion-Ironman Florida 2012

Swim last night in crowded pool.  Shared a lane with a woman swimming with a snorkel... VERY slowly.  Random strokes, including breast which makes lane sharing extra fun!

2 x 500, 2 x 400, 2 x 300 at some pace.  (My swim watch battery just died so I focused on form and avoiding the snorkeler)  I made the executive decision to bail on tonight's VO2 bike and brick run for some SAUs since I'm going to IMFL camp Thurs-Sun.  I think the only way to get out of my SAU hole is to buy the wife a convertible... Seriously.

Comments

  • coop6coop6
    Funny that you mention the snorkeler... Every time I decide to do a swim test, someone 'interesting' gets in my lane. There is a frog kicking snorkeler at my pool, she's a treat. Fortunately the pool walking dude in the voluminous see-through shorts hasn't been around in awhile. I'm sure that added at least 30 seconds to a previous test. Most of my swim PR's can be attributed to a lack of entertainment.

    Looking forward to hearing about your camp experience.
  • Doug HerrDoug Herr
    That's great about the SAUs. I (half) joked with my wife that I'd consider it a success if I make it to Nov. 3rd still married and employed!
  • Kate SitlerKate Sitler
    Kim - I had a "friend" in my lane during that same workout the other night!! She was doing the variety of strokes to include breast...but the best part was when she started the tuck jumps at the wall!!! Talk about turbulence!
  • novaavantnovaavant
    Had a good long run this morning. Over the two hour time I was able to negative split the back half which just doesn't happen that often with my weak run. I think I've come to the conclusion that I have to do most of these workouts early - this morning was 4:15. By the end of a day of working and running around with kids after work I always seem to have a sub-optimal or no workout at all.

    Been playing around with the Core fueling and it I'm getting used to it now and am having better workouts. Was watching the week 13 screencast and it was funny to watch Coach Rich talk about the minimalist fueling for long course. I wonder if they will want to re-shoot those videos in light of many people having success with taking more fuel on board per the Core Webinar protocol.

  • John WithrowJohn Withrow
    Alarm went off at 4:05AM this morning... Was on a 4:30AM train. Started my run at 5:40AM. It was totally beautiful in NY Central Park, mid-60's, no humidity. I did 13.1 miles in 1:52:00 with 2 friends and talked the whole time. Didn't really look at my Garmin during the run, but my average pace ended up being like 20 seconds per mile under my LRP and I felt great at the end.

    My nutrition for the whole run was a warm flat 20 oz. bottle of Coke that I was carrying in my lumbar fuel belt. I'm trying to "learn" to how to drink Coke since everyone says it's like the magic bullet after mile 20 of the run.

    This was the first workout I felt "good" about since IMNYC. We still have several good weeks to build fitness for this puppy.
  • Nate ParadyNate Parady
    was in bed last night by 8:30pm...Up at 4:10 and was running by 4:35. Felt cool this morning and actually wore gloves.
    Nailed the easy pacing for the first hour. stopped back by the house for more gatorade, refilled the 5oz flask with gel/gatorade and off i went for another hour. Stopped to walk a number of times to start learning how walking affects my AVE pace numbers.

    Was one of the best 2 hour runs I've had in terms of staying within my easy pace. Negative split back to the house. The run really hammered home the benefits of going out easy.

    Saw two shooting stars while I was out. Totally dark out, moon was out, stars shining. One of those mornings that remind you why you love doing what we do.

    1:59 and around 14 miles....
  • John WithrowJohn Withrow
    Nice run Nate! I guess I'll have to draft off of you on the bike, then try like hell to keep up with you on the run! image
  • kimmydctkimmydct
    Nice EARLY work everyone. Day 1 at camp complete. 45 min swim (thrilled to report no jellyfish sitings) 62 mi ride around .675IF then whopping 2.5mi run in about 33 mins which is target pace for first 6 mi. I'll be lucky to do that for the race. Walked a bit. I def started too hard on the bike but was trying to keep with the group. I lost them on the only hill (bridge) on the course so I slowed down for the remainder of my solo ride. Yup it's flat. Some wind but able to do 16 mph with avg power around 103. It was pretty hot today so I'm sure cooler weather in nov will help. Plus I'll be doing 90% of my running at night. Had some issues with right foot being numb and big toe hurting but I think it is a seat adjustment needed. 100 mi tomorrow. Gulp. I can't wait for the fitness gained this weekend to be realized. I'm feeling very apprehensive about the race....
  • novaavantnovaavant
    Kim, what a great job! You will definitely gain some fitness from the sound of the plan they have laid out. 100 miles is a great ride and even better on the race course. That alone will give you a mental edge to kwhop is the course sets up. I hope you get to ride the last 10 miles coming back by the condos that people always say is the windy section so can gauge that effort. I'm right there with you on the run, I ran 12 miles on Thursday in 2 hours but was thrilled to be making progress. You will do great on the run just stick to your guns and keep it up. Foot numbness on the bike is sometimes just shoes being too tight. As the day gets longer and hotter some swelling occurs. I usually will loosen my shoes more as the day gets longer, just something else to check.
    Good luck tomorrow and enjoy the day!
  • novaavantnovaavant
    Kim, what a great job! You will definitely gain some fitness from the sound of the plan they have laid out. 100 miles is a great ride and even better on the race course. That alone will give you a mental edge to kwhop is the course sets up. I hope you get to ride the last 10 miles coming back by the condos that people always say is the windy section so can gauge that effort. I'm right there with you on the run, I ran 12 miles on Thursday in 2 hours but was thrilled to be making progress. You will do great on the run just stick to your guns and keep it up. Foot numbness on the bike is sometimes just shoes being too tight. As the day gets longer and hotter some swelling occurs. I usually will loosen my shoes more as the day gets longer, just something else to check.
    Good luck tomorrow and enjoy the day!
  • coop6coop6
    Good luck with the 100 miler, Kim! Take some Tums on the ride. If the numbness you are having is hotfoot, Tums is the magic cure.

    I rode long yesterday, and a big vulture buzzed me as he was flying out of a tree by the side of the road. Scared me half to death! That was one big, ugly, overly optimistic bird.
  • kimmydctkimmydct
    Hung with the group for 25 mi today then lost then got again (after a shortcut to catch up) then re-lost. 90mi total in a little under 6 hrs. Need to download joule for data but I think I was like .72if. Bit too high but I used a lot of energy trying to grab and hang on to wheels in front of me. Short 2mi run after. Then lunch then a late afternoon swim. It was very choppy unlike yest. At least I know I can handle whatever on race day. I need to NOT ride my bike for a long time. Saddle is not my friend.
  • Doug HerrDoug Herr

    Great job, Kim.  Awesome that you can train on the course.  That should help give some peace-of-mind, having some experience on the course.  Good luck tomorrow!

  • Nate ParadyNate Parady
    great job at the camp....It will pay off for sure..
  • kimmydctkimmydct
    Plan was to run 1 loop of the run course on Sun. Started with a briefing at the race start pointing out where transition, tents, etc. would be on race day. Headed off to start running at 7:45ish. Already getting too hot for my taste by then. No HR, no pace as my watch died. Figures. LOL I ran the first hour with just one Perform refill stop. Felt OK, just hot. Prob a 12:15ish pace (which is my target) Started addng some walking breaks as time went on. A few more stops for water/Perform/GU... More walking. Getting hotter. Told the coach I may need a pickup since we had to get back to the house by 11. (I was the slowest of the training group) I made it to about mile 10 in about 2.5 hrs. One potty stop. So avg about 4mph. Not good. I will proactively walk on race day (and in future RRs). Maybe run a mile, walk a minute. We'll see how that goes. I'll experiment with running/walking ratio. The heat killed me so I'm looking forward to running at night for the race!
  • kimmydctkimmydct
    Plan was to run 1 loop of the run course on Sun. Started with a briefing at the race start pointing out where transition, tents, etc. would be on race day. Headed off to start running at 7:45ish. Already getting too hot for my taste by then. No HR, no pace as my watch died. Figures. LOL I ran the first hour with just one Perform refill stop. Felt OK, just hot. Prob a 12:15ish pace (which is my target) Started addng some walking breaks as time went on. A few more stops for water/Perform/GU... More walking. Getting hotter. Told the coach I may need a pickup since we had to get back to the house by 11. (I was the slowest of the training group) I made it to about mile 10 in about 2.5 hrs. One potty stop. So avg about 4mph. Not good. I will proactively walk on race day (and in future RRs). Maybe run a mile, walk a minute. We'll see how that goes. I'll experiment with running/walking ratio. The heat killed me so I'm looking forward to running at night for the race!
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