IM Wisc 2012...Week 11 wko's
Monday: are the beautiful/fun interval sessions on the track for me.
Today was 60 min with the main set being 2x1.5 mile repeats. We recovered 1/2 mile and hit it again. A little sore from the weekends bike wko's.
http://connect.garmin.com/activity/194950526
This was followed up by the scheduled swim plus more. We have been warming up now with 1000 yards for several weeks then doing the scheduled wko and adding more. The person I swim with enjoys up and outs to end our workout----Sprint 100 yards then pull yourself out of the pool and jump back in on the 60. We do 10 of these and by the 5th one I am a mess.
Total yards: 4200
Tuesday wko:
Noted the right itb bugging me a little. OWS this morning but kept it to 1.2 mile then did my itb strength program. Back to ART and ultrasound. Not sure why but those three things make a huge difference for me.
Wednesday WKO:
Coming off a 24 hour shift so couldn't get started at my usual 0400 time. Started at 0730 and it was 86 freaking degrees with a high dew point and humidity.
Bike wko:
Entire workout:
Duration: 1:28:23
Work: 1050 kJ
TSS: 106.8 (intensity factor 0.861)
Norm Power: 217
VI: 1.09
Distance: 29.311 mi
Elevation Gain: 990 ft
Elevation Loss: 1002 ft
Grade: -0.0 % (-11 ft)
Min Max Avg
Power: 0 442 198 watts
Cadence: 35 218 93 rpm
Speed: 0 40.3 19.9 mph
Pace 1:29 0:00 3:01 min/mi
Hub Torque: 0 30 7 lb-in
Altitude: 791 971 885 ft
Crank Torque: 0 701 180 lb-in
Temperature: 82.4 87.8 85.1 Fahrenheit
- FTP's were 8, 10, 14, 10, and 8....Went .99, .98, .96, .99.
- I then only ran for 20 min easy on the treadmill d/t being light headed.
Thursday WKO:
Long Run 2:10...Scheduled in the ER last night so off at 2330 then met the crew at 0400 this am. This weather is out of control it was 84 degrees, dew of .69, and high humidity again. Little trouble breathing at first but then got my grove on.
Run here: http://connect.garmin.com/activity/195946623
You will notice I had a couple burst of speed...well kinda. It was just too hot and humid but overall this run felt great. Relate that to just slowing it down and chatting most of the run with EN'er Randy Pickard and David Green.
Looks like tomorrow is another run but only 45 min. This Saturday scheduled is a BIG TRI ...coming off shift so we are skipping the swim but riding 100 miles then running 6 miles.
Time to hydrate, hydrate, hydrate, hydrate, pee, then sleep.
Comments
Called into work "sick" today! I did yesterday's scheduled bike ride today and nailed it. Most of my coworkers think I'm sick for liking this stuff so maybe that counts, ha ha. Details of the ride:
Entire workout (223 watts):
Duration: 3:34:49 (3:55:44)
Work: 2864 kJ
TSS: 226.9 (intensity factor 0.806)
Norm Power: 235
VI: 1.05
Distance: 70.647 mi
Gonna eat, rest/nap, and then think about hitting the pool later.
Carl & Doug - Nice way to start the week. Good work.
I started the day with a 50 minute swim in Lake Michigan. Perfect weather - sun coming up over the lake, water calm, clear & 64 degrees. After warm up for a few hundred meters, did 10 sets of hard for 50 strokes and EZ for 50 strokes. Then just cruised along for a while. Finished with 5 sprints from buoy to buoy .... Not sure how far I went but call it 2000 meters. Had to get out to get to work. Dang that having to make a living things gets in the way of fun stuff.
Like Carl, I had a date with some run intervals tonight even though it was 91 went i went out the door @ 6:15 pm. Felt the best I have in months. I think my achilles has finally healed as it didn't bother me at all during or after. After EZ 15' WU, ran 3 x 1 mile in 7:10, 7:11, 7:14 with 4' walk/jog in between. Total run 5.5 in 45:15. Completely drenched in sweat when done...awesome.
Swam 3000 yards last night at the pool.
Did yesterday's speed wko this AM. 2 X 1.5 miles @ Z5 and felt pretty good. Awesome case of runner's high afterwards!
http://connect.garmin.com/activity/195274766
Gonna swim tonight at the pool. Have fun with your workouts everyone!
Strength training for me soon -- and then swimming tomorrow as part of a big tri day.
Bruce -- I like how you did the swim workout. I'll be copying it tomorrow. =-)
Beth - Did you race High Cliff? Wasn't it a couple of weeks ago?
Started off with the run this AM. Was humid but not real hot yet. Got in 5.8 miles.
http://connect.garmin.com/activity/195618805
Had some breakfast and relaxed for a couple hours then hit the bike a little after noon. It was warm to put it mildly! I didn't even try to hit the Z4 intervals. Just went for a moderate cruise. Got in 25 miles on a nice loop.
Entire workout (206 watts):
Duration: 1:14:46 (1:17:12)
Work: 918 kJ
TSS: 68.4 (intensity factor 0.75)
Norm Power: 219
VI: 1.06
Distance: 25.278 mi
Have a happy safe holiday everyone!
Happy fourth!
It is currently 101 degrees in Chicago.
Big Tri Day Heat Advisory Style: Trainer intervals in. Dryland swim cords accomplished, along with an hour of yoga/hip stretches. And six-mile run done. I actually stood in the neighbor's sprinkler for a while at the end of this one.
Bruce -- I did do High Cliff. My training mission this year is to learn to err more on the side of hubris than on the side of caution. In that spirit, if anything seems like a good idea, I try it. Thus, big tri week.
It is HOTTER than a firecracker here in Chicago. Had a great workout accompanied by ENer Claudia Langarica. Started the day with 1500m OWS in Lake Michigan and the air temp was already 82* @ 6 am. Water was great though - calm and 63*. There must have been 30 people swimming @ Gilson Beach this am and I knew about 1/2 of them from my Lifetime Fitness club.
Had a 3 hour ride planned but cut it short b/c of the heat and bright sun. It was 86* by 7:15am and hit 104* on my bike computer west of Lake Michigan (for those of you not from around Chicago, it is always cooler by the big lake). Rode 160 minutes, 48.3 miles, avg speed 18.0, avg watts 158. I still got my Z4 intervals in @ 260w but I was drenched in sweat. A concession to the heat was that we would stop and drink for 3' for complete rest to let our HRs come back down instead of continuing to ride on the rest interval. After the intervals, we backed off the pace to keep HR in high Z1 range for the last hour (hence the kind of low avg watts). I drank 96 oz of H2O + 24 oz of concentrated Infinit on the ride for a total of 120 oz, or 7.5 lbs of fluid. Also took 1 S-cap @ 2 hours into the ride. No cramping or gut issues.
Then Claudia and I ran 2 miles in +100 degree heat. Mile 1 @ 9:45pace and mile 2 @ 8:45. HR was @ 140-142 range for mile 1 (that's high Z1 for me) and increased to 149-152 (high Z2) on mile 2. Plan called for 40' but 2 miles was enough in this heat. We both felt fine, in control but no need to go crazy in this heat. We had a super day & called it while we were ahead of the dehydration game.
Both Claudia and I are racing the Racine HIM in 11 days (as part of build up to IMWI) and we expect to have heat like today at that race. Racine has been in the 90s* the last 2 years so it is likely to be hot again.
Claudia doesn't post much on the forums but for those of you who don't know her, she is getting really strong and fast. She ran her 5k test about 10 days ago in 20:52, VDOT of 48. She is in the 40-45 AG and the woman can simply fly on the run, and she is a BQ marathoner. But the bike is her weakness. So I drag her along on rides and make her try to stay up with me - I cut her no slack. She is getting stronger on the bike evey time we ride. WI will be her first IM and if she paces herself well on the bike, she is gonna pass alot of people on the IM run.
Happy 4th to everyone!! Stay cool....
Most excellent work crew. Keep it up and be safe in this heat. 105 here in Iowa today and close to 110-112 with heat index. Very dangerous.
Next week we have FTP and vDOT testing.
Good luck you and Claudia this weekend, Bruce! Carl - kick some booty at the sprint!
I'm also looking forward to meeting more EN folks at the camp in a couple weeks. I'm in Italy on vacation this week and incorporating BBW. Today was day 4. Over the last few days we've averaged about 45-55 miles per day with about 4000 feet of climbing. My legs are so sore! The descents and amazing views make it all worth it though.
I'm taking a break from the saddle tomorrow and will do a long run instead. I know it's not the typical BBW protocol but the 2 other guys in the group (my boyfriend and a 80 something year old from Seattle) want to do a route that is about 115 km and includes a 2 km stretch with 20% average grade. It'd be cool to say I did that but I don't think I'm in any shape to take on a climb like that! I'd probably fall over from going so slow
The riding this week is definitely taking its toll. I'll ride again Saturday and then Sunday we head to Rome for a couple days before coming back to Chicago on Tuesday. I'm hoping the jet lag isn't too bad so I can get back into the regular workout schedule on Wed.
The climbs so far have been tough but manageable. My computer battery is dead and I don't have the right adapter so I can't upload my Garmin data or pictures yet. I wish I would've brought my own bike to have PM data as well. Lesson learned. The toughest part of the last few days though has been trying to manage the asthma in this heat. It's no where near what Chicago has been experiencing but it's still in the upper 80s/low 90s.
Stay cool out there!
Got my long run in this afternoon. Temp was 83 when I headed out but the humidity was significantly lower than it has been and wasn't as oppressive. 17.25 miles in 2:10
http://connect.garmin.com/activity/196137816
@ Sarah - Wow!! Sounds like a nice vacation. Enjoy the sights and the food.
@ Doug - nice run. You were really flying along. You'll be more than ready for Madison.
@ Carl - I don't know how you get up so early to do those rides. Must be a fireman thing. Anyway, good job.
I ran 12.25 miles tonight in 110 minutes. Tough conditions - 95*, and it just had rained so there was still mist coming up off the pavement. Then the sun came out. I ran a 2.35 mile loop around a local golf course that is.4 miles from my house, so it was 5 laps tonight. I brought two 24 oz water bottles, an extra head band and extra socks and hind them on the loop so I can circle back to them each lap. sure need all of that extra stuff, even the socks, tonight. Also, had 20 oz of Infinit on my fuel belt. Took one S-cap after 1 hour. Anyway, after 25' WU, I made it thru the intervals - 2 x12' @ 7:30 pace, then 30' @ 8:50 pace, then 1 x 15' @ 8:15, then 15' CD. Got caught in a major downpour the last .4mile back to my house, but it didn't matter. I was already completely socked with sweat, so the rain just rinsed me off. I'm beat.
Bruce/Doug - awesome work on the runs! I would like to borrow some of your speed please
Was able to find the right adapter and computer battery is all charged up! I decided to suck it up and rode today as well. Heck, I figured I didn't pay to run on the beach right?
Today's ride was a little slower and less climbing than we did yesterday but still tough in some spots (Garmin says we climbed 4700 feet yesterday!) Only one more day of riding and my legs can finally soak in all the hard work from this week!
http://connect.garmin.com/activity/196261071
Bruce - Admire your running tenacity in the heat! And Claudia sounds amazing and like a very good training partner to have around!
Carl - I like this headlamp idea!
Doug - Isn't interval runner's high the best?
Looking at the heat advisories/thunderstorms I switched long run to Sunday and took yesterday as a rest day/strength training. I started today with a beautiful swim in Lake Michigan and look forward to a little leg opener run in the heat after work. I'm on orders to stretch my hip flexors like it is my job and passion to aid in Mission: Running Reform. It is working! No knee pain on the last run and glutes are definitely being activated.
@ Sarah, riding in Italy sounds like fun!
@ Beth, runner's high is great!
Today was our "Big Tri Day"!!! I did the swim yesterday (4500 yards in the pool) with the intention of getting out the door earlier this AM to avoid the heat. Well, I got out an hour later than I wanted to. I almost got hit 2 different times and then 2.5 hours into the race it started pouring, and then thunder and lightning. I don't get scared too easily but I really did not want to be on the road with all of the lightning I was seeing. So I got off the road and stood under an awning of a commercial building. The driveway was gravel and as I turned in my wheel got stuck and I crashed, yay! Just some minor scrapes, no major damage to me or bike, thank goodness. After a 20 minute layover the storm had passed and I was able to finish the ride without any other major hiccups. Ride details:
Entire workout (206 watts):
Duration: 3:58:20 (4:29:17)
Work: 2941 kJ
TSS: 207.2 (intensity factor 0.727)
Norm Power: 212
VI: 1.03
Distance: 76.181 mi
Felt really good coming off the bike and was able to hit all my zones. I wasn't sure if we were supposed to stop after 6 miles or if that is only during the race rehearsal so I did 30' Z1 and 30' Z2. Details here: http://connect.garmin.com/activity/196700630
Aside from a couple incidents on the bike this was a great training day for me and a huge confidence builder moving towards IM Moo. Hope everyone else had a great day out there!
I'm doing mine tomorrow, when it is nicer, so legs are on couch now. =-)
I did my two hour long run this morning. It was 82 degrees and 75% humidity when I left at six a.m. and 92 when I returned. Character built! All my hip flexor stretching is starting to pay off and form is coming along. Surprisingly, I was fine dropping EP to 9:20-9:27 range instead of 9:15s and was fine.
Ended up with 67 miles in 3:57. Everything was wrong from the get go...Heat, minimal sleep, very little breakfast. Therefore, there is no recovery tommorow. 73 in the morning here and I am out the door for a EASY 2 hour spin.
Hope to never experience that again.
Carl - WOW!! Tough day. You made a smart call to get off the bike and get in some shade. Some days Mother Nature wins and we just have to re-group on another day. I think a lesson for all of us is that when the cards are stacked against us (as you put it --Heat, minimal sleep, very little breakfast) we have to realiize that the workout written in the plan just ain't gonna happen and adjust according. Glad you made it home ok and hope you are better tomorrow.
I did a brick on the Racine HIM course with Claudia Langarica and Mike Semmerling. Temp was 73* with a cool breeze blowin in off Lake Michigan. Was in the low 8os by the end of the ride with a strong north wind. We're racing it next weekend and wanted to see the bike course, which was actually very well marked with big flourescent green arrows on the pavement at intersections. Rode 56 miles in 2:55 @ 181 avg watts (IF.72) and 19.0 mph. My HR never got above 140 and I feel that I can ride that course much faster next week. We then ran 3.5 miles in 29 mins. Out into the wind and back with it.
Beth - Nice job on you run. Good luck tomorrow.
@ Beth, nice run, good luck with Big Tri Day.
@ Carl, be careful out there, I don't know how you guys do it in the heat like that.
@ Bruce, nice workout, sounds like you're ready for Racine!
I'm not gonna be able to workout on Saturday or Sunday next weekend so I'm changing up my week a little bit. Also not going to test this week either because I feel my zones are still appropriate. So today I did a speed workout at the track like we would do on a normal monday. 6 X 800 @ Z5. After the warmup and stretching out the legs felt good despite the Big Tri Day yesterday. Run details: http://connect.garmin.com/activity/196967795
Heading to the pool in a little bit for a swim.
Have fun everyone!
Two hours before pool
1.5 hours in the pool. The coaches didn't write an tri practice today, so IM practice for me. Extra hard 2550 yards, plus lane mate splashing around doing butterfly makes for amazing open water swim combat practice.
Then, another two hours on the bike
Pause.
Run. Since I did long run yesterday, I eased up on the run and did four miles easy with strides.
All good! 6.5 hours of workout felt much better than I expected. I did bobble nutrition a bit. I was running low on Skratch labs drink mix so I used the old stand-by HEED and a few KIND bars and gels. I had a little stomach upset after the swim on the bike and a side stitch, but managed to mostly shut that down by taking in a few more calories and water. I tend to not count calories burned during swim practice and I was probably a little dehydrated from the heat wave.
Carl -- I just noticed your sig file quote. I like it. Where is it from?
Bruce - You are so ready for Racine!
Doug - Enjoy the pool!
Great to read about everyone's training....
@Carl - Have been were you were before...good call to take a break under a tree....let your body recover a few days...
@ Brother Bruce - Yes - you are definitely ready for Racine!
@ Beth - nice Big Tri Day
On my end, I'm slowly working my way back into to shape after my medical adventures.... Not following the EN training too closely, just going by what my body can give me... So this weekend, did 3000m in the pool on Friday, biked for 52 Saturday (longest on Tri bike this year) and then ran 11 today in the heat....Figured I'd better train some in the heat as you never know....was fine till the last mile then started to feel it and cut it back.... then went for massage and realized how sore I really am....But feeling good that I'll be on that start line and able to race, so it's coming around...
Looking forward to the camp in a few weeks!