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IMWISC 2012 Week 14 workouts (6 weeks left!!!)

CarlCarl
in Group Discussion-Ironman Wisconsin 2012

Just think team 6 weeks left and we will be treading water till the sound of the cannon then its elbows, arms, and fist!!!!  Can't wait.....well okay 4 hard weeks left then we get the slow taper.......

I knew today was going to be a struggle for me after racing Saturday and riding hard yesterday but got er done.

I can't tell you how nice it is to have a running partner whom is faster then me and always pushing me for the better.  We knocked out the three one mile repeats all under pace.  We ran a mile and recovered for a quarter.  

After the repeats we recovered a mile then sprinted the straights of the track and recovered if you will on the turns.  The left achilles smarted a little today but not bad.  Must be tied into my plantar fascia some how cause I noticed it a little more tender last night while rolling it with a tennis ball.

Today's Run Workout: http://connect.garmin.com/activity/202258350

Todays swim workout complete......maybe one of the best for me....I might be growing from a baby sperm whale to a toddler.......

Today's Swim: http://connect.garmin.com/activity/202429319

Tomorrow is a swim only-will be good for me.  Need a little recovery before camp this coming week.

See you Thursday 

Comments

  • Beth_SBeth_S
    Carl! You are scaring me! I have lots more fitness to cram into this body. =-)

    Nice run workout! I did a nice open water recovery swim this morning, with lots of drills. I was watching a documentary about Fashion Week, where the personal trainer to the models was having them to lunges and telling them "your brain is in your butt," and "your brain is in your abs." I decided to but my brain in my arms to swim. It works. Perhaps the key to Ironman success is a movable brain?

    See most of you Thursday!
  • CarlCarl

    Great open water swim today. 3800 yards!! Felt like swimming in bath water.



    Got invited to swim with local Tri club at lake Monona this Sunday prior to our long run!! Looking forward it.



    On Facebook there is a group called, Ironman Wisc 2012. Meeting some great locals, etc.

    Get my bike back tomorrow at 10 am.  Just in time to knock out the Vo2 max work.  I have a 2012 Cervelo P3 and have snapped the arm pads twice now.  Apparently it is a issue with this model. 

     LBS also called and told me they removed my speedfil on the down tube cause the rivets were coming loose and had to be epoxied back in.  

    Well will now be running a gorilla cage in back and either a single bottle on downtube or???

  • Doug JohnsonDoug Johnson
    Nice work everyone! Have fun at camp this weekend!

    Monday I swam 4000 yards at the pool.

    Yesterday I did a trail run with a buddy. He has kicked my butt the last 5 years until I joined EN this past fall. I led the run for 2 X .5 mile segments and he wouldn't let me lead again, ha ha. He was getting gassed. I could've ran a lot harder but it was fun to get out there with a friend. Run details: http://connect.garmin.com/activity/202787153

    This morning I hit the pool for 4000 yards. Came home and rode for an hour including 8' of ON time as 1'(1'). Details for the bike ride:
    Entire workout (229 watts):
    Duration: 57:35 (57:39)
    Work: 789 kJ
    TSS: 70.9 (intensity factor 0.864)
    Norm Power: 263
    VI: 1.15
    Distance: 20.335 mi

    Followed by a 4 mile run. I felt really good on this one and did 2 miles sub Z4. Details: http://connect.garmin.com/activity/203120665

    I'm not going to camp so I'll be running long tomorrow. Enjoy your workouts everyone!
  • CarlCarl
    Ran this morning first instead of bricking off the bike. 5.78 miles in 45 min. The 10 min at Tempo pace smarted a
    Little.

    Got out this evening in 105 degree weather and the wind of a hurricane and boy was it a battle. Did 10 min vs 8 at 120%. Really struggled the last 2 but wanted to push it.

    Tomorrow morning meeting crew at track for our weekly session of 200's and 400's. Then off to pool to knock out swim before leaving for Madison. Hope to be at the Clarion by 3 and meet the crew at 4 for very easy run.

    See most of tomorrowimage
  • Bruce ThompsonBruce Thompson

    @ ;Doug and Carl - You guys are killing it.  Careful not to get injured.

    I swam 3400 meters last night.  Per coach P, I took today as a rest day since he wants to make sure I'm fully recoverd from the Racine HIM 10 days ago before the EN WI camp this weekend.  Actually felt strange to not workout, but only stretch and foam roll.  I know, I know....anybody else besides someone in IM training would say that's weird.  But you guys understand.  See all you campers in Madison tomorrow.

  • CarlCarl
    5 miles of sprint work this morning on the track and just finished 5 miles here in Madison. Our last 3 were 7:27, 7:05, and 7:02.

    10 miles for the day and it felt smooooooth........
  • Doug JohnsonDoug Johnson
    @ Bruce, ha ha, it does feel strange when there's not a workout on the agenda. makes me itch for the next day.

    Long run done yesterday. 18 miles in 2:19. Took 6 or 7 miles before I settled into a rhythm but otherwise I felt great. Run details: http://connect.garmin.com/activity/203430364

    Headed to the pool right now for a RR swim!
  • Doug JohnsonDoug Johnson
    RR swim done in 1:11:20. I am satisfied with the time. I believe I'm slower in the pool because I'm not very efficient at turning and most times I take an extra breath. I expect that on race day ill be able to swim under 70' with a similar effort. As the RR went on I could feel myself reaching for the wall a little more and not turning as quickly. I was able to get my 500 yard splits, they are:
    8:33
    8:29
    8:31
    8:23
    8:23
    8:30
    8:37
    8:29
    3:20 for the last 200.

    At the halfway point the time was 35:36, so pretty much an evenly paced swim.

    @Beth, I'm glad I don't have brains in my arms, I probably would've stopped swimming a long time ago cuz it hurts sometimes!

    Now time for more RR (rest & relaxation) until tomorrows RR, haha. Enjoy your workouts everyone!
  • Doug JohnsonDoug Johnson
    well, this is crappy...it's rained 2 days this whole summer and now it decides to do it again on the day of our first RR! I woke up at 4:30 so i could get out there early and now i'm just waiting, looking at radar, and hoping it clears up. It looks like it's gonna be here a while though, may have to push it until tomorrow.

    I hope the weather in Madison is a lot better and camp is going well!
  • Doug JohnsonDoug Johnson
    Alright, I got out there after about 2.5 hours of waiting around! Faced a little bit of adversity today. Power meter started going wonky after about 60 miles. The batteries need changing apparently. Then around mile 80 I got a flat front tire! Good practice for possible race day events. I dealt with them without getting upset and had a really good day otherwise.

    Bike details:
    Entire workout (210 watts):
    Duration: 5:41:26 (5:59:00)
    Work: 4254 kJ
    TSS: 281.2 (intensity factor 0.709)
    Norm Power: 216
    VI: 1.03
    Distance: 112.097 mi

    This is the longest I've ever sat on a bike for! The last 15 - 20 miles was mentally challenging.

    Got off the bike and my legs surprisingly felt really good. Hit all my paces. Run details: http://connect.garmin.com/activity/204004456

    Nutrition felt spot on. Took in around 2200 calories on the bike between Infinit and powerbar gels and chews. No GI issues and no bonking! This is a big confidence booster. Can't wait to see what I can do with a few more weeks of training and a taper!
  • saskatsaskat

     Doug - Way to go! Awesome ride and even with the minor setbacks, like you said, good prep for possible race day events. Doesn't it feel great to get the nutrition right?

    I had a great training weekend with EN and some non-EN folks (great meeting you in person, Bruce & JT!).  Everyone posted some sick numbers from this weekend!  I feel so much more confident about riding the course and holding my watts steady.  I finally had a ride with a VI less than 1.2!  Saturday's ride was 1.08...and I, along with fellow ENer Beth Schwindt, rode the second half of the loop backwards, which resulted in some bigger climbs than going the right way...so I was pretty stoked about nailing that lower VI. I was also able to get my nutrition sorted out as I had some GI issues on Friday. 

    I was pretty tired when I got home from camp yesterday but I was able to muster up some energy for master's swim this morning.  Kicking drills were not fun but managed about 2000m.

    Gonna skip the interval run tonight and instead go for a massage...my legs have been looking forward to it all weekend!  Run intervals tomorrow am and then swimming in the pm. 

    Happy Monday!

    sarah

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