IMCDA week 15
This has been a pretty quiet group. How did the long runs go today (my had to be put off until the evening)?
How are confidence levels following the race rehearsals?
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This has been a pretty quiet group. How did the long runs go today (my had to be put off until the evening)?
How are confidence levels following the race rehearsals?
Comments
Long run went fine, although I am still struggling with keeping pacing slow enough. I wish I had the $$$ to buy a footpod between now and CdA, but that ain't gonna happen... I will have to rely on the mile splits.
Still, although the times were faster than I wanted them to be, they were consistent. I kept adding more and more walking breaks to try to slow my pace down.
1st 6 miles, target 10:52 --> 10:22, 10:29, 10: 37, 10:38, 10:39, 10:40 (you can see I was trying to make them slower and slower)
Last 9 miles, target 10:22 --> 10:22, 9:56 (whoops!), 10:11, 10:11, 10:07, 10:11, 10:17, 10:13, 10:12
My biggest problem is that my right knee is giving me fits - now of all time! I've run for 25 years with no knee injuries including training for marathons and IM distance, so this is really frustrating. I think I am going to do no running whatsoever next week and just add biking volume - it doesn't hurt at all when I'm biking.
Race Rehearsal went fine. Felt like there were no huge looming problems, but just some litte details to fix.
How 'bout the rest of you all???
So long run went fine yesterday. Took my dog for the first two hours and then did the last 30 minutes solo. Did feel kind of silly running that easy.
Have been busy with work, graduations, and recovery. Doing the local open water 2.4 mile swim (with my daughter) then the 4 hour ride tomorrow.
My plans to do my RR1 in the mountains last weekend got killed by the graduation ceremony for our oldest daughter from App State. Decided that was more important and bagged it.
I did get a decent ride in the mountains Friday and ended up buying an 11-28 cassette for CDA.
@Paul- forfeiting a ride for something as trivial as a graduation for your daughter... where is your dedication????
But seriously, long runs are going well. I'm keeping it at LR+30 for the whole time frankly because my 5k VDOT here would have me matching my open mary PB. Even with a haus OS under my belt, I seriously doubt that's going to happen. Using the whole 5k VDOT minus 2 points mentality gives me something like 8:30-8:40's for LRP which I'm totally good with.
My first race rehearsal was mixed. I rode a new course that was really stop and go and that torqued my mentality more than anything else. I honestly didn't feel like it was "one of the easiest rides" in the plan as many folks say. I also shot low on the calories with an infinit only plan and had to grab a few GUs for the 2nd half. I'm going to have to go with a bit more than the 200-250 range recommended. I was really surprised with how difficult it was to slow down running off the bike, so that data point/EN line was proved. Will have to watch that closely so I don't pop.
All in all, feeling good about what's going on.
Feeling good. Hoping to avoid illness from the coughing patients.
112 miles was fine on the cda course. Sunny day. Need to work on unstable new front wheel.
20 miles on tuesday. Running well. Longest i have run pre-race in years. Vdot dictates this though. Will run a bit shorter in the second long one.
Good luck in the run down all.
Nice job on the RR's Roy, Robin, and James. Paul, that seems like a pretty good reason to postpone for a week!
I did an Oly race yesterday instead of Sunday ride, primarily because this race mimics the CDA conditions so well. Cold lake swim with massed start (58 degrees) and a course with 1300 feet of climbing in 25 miles (very similar to CDA's rolling terrain with a couple big climbs at a gentle grade) and then a run with one big hill that you go up and over.
I got my courage up and started front and center of the massed swim start, that was tough!! All-women's wave starts are definitely much more mellow than duking it out with the guys. It was definitely a "train through" race after the 4 hour bike ride with Zone 4 intervals on Friday!! And I told myself I'd take it easy, but when I was still in the top 3 women headed onto the bike and again onto the run, "easy" kinda went out the window.
My legs were shelled and the fast runners caught me (they would've caught me even if my legs had been fresh, ha ha). Good for AG win and 8th women's OA though.
Nice robin.
Yes maybe we can trade drafts at cda. After i poop out after a few 100s, i can get behind you.
Have fun yasko.
Down from running for a few days. Shin splints after 15 miler tuesday. Hopefully bike will be ok. Feel like fitness is ready for race now so hopefully can hang on to most of it.
Yasko, hubby racing?