Week of 10/1- heading into RR#1
Hey Everyone!
Thought I'd kick this off right by talking about REST!
Last week was a heavy dose of training. By Saturday afternoon, my legs were feeling the new FTP. On Sunday the run was no problem, although the legs felt tired. Swim (moved from Monday) was fine. But that ABP ride- I could barely hold 80%. So falling asleep early last night was a sure sign that I needed rest. I slept almost 9 hours. Skipped today's run. Plan is to be back at it tomorrow.
How are you doing?
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Thanks Michele for starting up the week!
Did the big sleep on Friday Night. Cost me half a SAU since I didn't get my ride done early saturday
, but we both agreed I needed the rest. Slept 11 hours all the way till 9am. I havent done that since I was a teen. Made it a great day on saturday. Rebuilt my SAU on sunday with a nice easy MTB ride with wife and the dog. (I knew there was nothing left in the legs for an ABP ride)
Today I must be well rested: my eyes popped open @ 4:40, 5 minutes before the alarm, and I was ready to go to the pool! Good swim. 2800yds -- lots of split sets: half sprint/half recov. I felt strong.
I was iffy on how the run would go @ lunch: 3x1 @ z4, but once I finished the first mile in perfect pace, I knew it was a no brainer. 'Nother awesome fall day here: warm, blue sky, no clouds, light breeze! Great day to train.
Have a great week!
I'm looking forward to meeting every one and will try to check in here a little more often for the next few weeks.
Will be cool to see you there Matt A.
Standing down for a couple days. Has been a long ironman season. Will swim but otherwise take tues/wed and maybe thursday off. Significant fatigue.
Good workouts this past weekend. I am doing these coach directed repeated weeks. Long bike on saturday which I will probably continue doing on the drainer. Hard but more time effective then hittng the road and really can practice the full nutrition. Difficult to carry ten bottles. And appropriate for a flat course.
Long run on sundays. 12 miles this past. Holding at 15 miles starting next week building to faster then race pace. (vdot 56).
Bear in mind the idea that I already have two ironmans this season and don't really need race sims. We will see.
Michelle C., being in the same boat, might you want to do a quick coach consult asap?
We're gonna have a fun time in AZ!
I did IMFL last November and IMLP this past July. Both great races, but I am remembering now that fall training is hard with kids back to school and lack of light. But, hey-gettin' it done for the most part. Great swims the past few weeks. Bad weather last weekend caused me to miss the biking and out-of-state without trainer. But, if weather holds up I'll be doing a BBWkd, just as we did leading up to IMLP.
New running zones are a bit scary, but I am close enough and improving daily, so that's all good! I'm hoping some of that sunshine in AZ stays around for the end of November!
Have a good RR everyone!
With two IM races already this year, my *opinion* is your best bet is to jest get to AZ with as little fatigue as possible so holding back right not to recover is a good call. Unless you have a specific issue you are trying to address or your are changing something in your nutrition/pacing plan, no need for the race sims since you have already raced two IM pus the sims for those.
@Dottie - that lack of light thing gets me everyone fall, it sure makes it tougher to fit everything in so I end up just doing most of my training inside.
Swim yesterday was my first time in the pool since May. O-M-G! I forgot just how boring that can be. No Master's that early. Since I have been cut back on swimming by my shoulder, I wanted to see how far I could get. I made 3200 yards in 1:05 (had to go to work). Slow for me, but now I am sure I can complete the swim without pain.
Bike and run today were good. I am loving the weather here as far as training goes. Overcast means the temps stay up. Meaning OWS temps are not declining too rapidly and I don't need an outfit change going from the bike to the run.
As Matt A advises- I won't necessarily be doing RR this weekend. I've done 3 this year so far. I am dialed in. Just trying to decide what to do instead. Since my buddy Dottie is still AWOL for training together, I need to make it up as I go.
Rested Monday, swam yesterday and modified the bike w/o to just doing steady z3 effort vs. VO2 stuff today with only a 15 minute brick run. Should now be recovered from last weeks BTW and plan on hitting the long run tomorrow. Guess we'll see then if I am truly recovered. Does anyone else seem to stiffen up significantly when they back off? I feel like the Tin Man when I slow down to recover. Spent a good amount of time stretching today and can't wait to go get some more ART next week.
Matt. Ok thanks. Yes a real life 112 miles will seem easy.
Michelle. Ok sounds like you have a handle on things. Yes I am keeping a close eye on things. Balancing as best one can.
Sounds like everyone is being very smart with their fatigue and recovery!
Time constraints shortened my run this morning to just under 2hrs -- but legs felt very good and snappy had a hard time keeping it down to IM pace.
Tomorrow full OWS, with Will Hayes. Looks to be cold and choppy, hope its not too bad, but always good practice. Then Sat RR#1 here in Flag, means more hills than Tempe, but we are simulating with a 3x out and back course on the flatest stretch of road we can find.
David Ware, Will Hayes, Besty Kantor ( I think?) and I are doing the RR#2 on the course Oct 27th with support -- $25 per person. If anyone else is going to be here that weekend take a look at: https://www.facebook.com/events/200616390068307/ or http://www.excelandbeyondcoaching.com/calendar/ and consider signing up to make it easy on yourself.
Have great RRs this weekend for those who are doing them!
Long run done! 134' (I guess I could've run around my house for the last minute
in 1" less than EP, and that's including walking and water fountain stops. Tired legs today due to switching up a bit of training days, so that's a good sign-can run that speed on tired legs. Hoping the weather holds up for some nice outdoor riding this weekend!
Great job on the completed RR! Wish I could hit 100 miles in under 6 hours! Good luck to everyone doing it this weekend.
Another fun OWS! I won the temperature contest today with my "666" guess. It was 66.6 degrees. I am not using the heated shirt or Neoprene cap. Just added ear plugs and was fine. Can't decide if I want to run this evening.
@Dottie: last year wind factor seemed to be lower than I've heard about years past. Almanac says last years race day conditions:
Temp: Hi: 74f Lo: 54 Winds: 5-15mph with max gust @ 18mph. Highest hourly average was at 3pm -> 10mph (Given thats the hours average, i'd say that was fairly gusty out there on the course during that time) But all in all not really too bad, but you never know what you're gonna get. Fall can be windy out here.
@Amy: x2 Protein? or too concentrated/not enough liquid. I've been sticking to Perform for those reasons. Nunn and Endurolytes wont give you any cals, and I'd worry about that unless you up the gel intake, but you'd need to up the fluids to make sure those gels are being absorbed in a timely manner. Of course sometimes its just a bad day for GI, based on the meals the day before.....
Ugg, no OWS for me this am. GI issues, so I thought it better not to be trapped in a wetsuit in the middle of the lake, if you know what I mean. I'll see how the day progresses and may try to do a make-up in the pool later. Prepping for RR#1 tomorrow too, so may opt for total stand down to make sure I can do that. RR bike is way more important to me than the swim.
Good Riding this weekend!
@Ryan-that is cool. Found info for IMFL last year (11/5). It was especially gusty coming back into town.
For comparison, I guess!
http://www.almanac.com/weather/history/FL/Panama City/2011-11-05
We had awesome weather today, mid 70s and sunny. I went for the run after all. Also decided to do the RR tomorrow as the weather will be a dry mid 50 rising to mid 70. Very similar to IMAZ. This will probably be a one and done RR as it will only get colder form here on out. And our weather goes to crap tomorrow night.
MC posed a thread on Rehearsal results here if you want to read and write and report: How did your RR go?
Same old. 5 hour drainer yesterday. 15 mile run today. Ready to race NOW. Will try not to bugger it up in the last six weeks.
@Robin. Hang in there man. You've had an incredibly long and HARD year. I cant even imagine what its taken to stay in the game all year like you have. It sounds like your battle now is holding off the mental fatigue, so treat that very seriously. Rest, recovery, and finding ways to make the workouts fun or challenging are going to be hard now, but worth the effort. Because you're at the tip of sharp end already, I can imagine the fear of loosing your fitness by backing off now is worrisome. But because of where you are fitness wise, its really the mental sharpness and hunger thats going to make the goal achievable come race day; so you've got to strike that balance now more than ever. You can do this. This is the race, flat n fast, a course tailor made for you I think. And you have 1000's of hard miles under your belt this year already! Stay sharp, but rest up. We're pulling for you!
Thanks Rian.
Yes I took last week's weekdays off except swimming.
So am throwing in rest as needed.