IM Wisc 2012....Week 15
5 weeks left!!! Keep plugging away and be sure to listen to your bodies. We put in a lot of work this past weekend.
Thursday looks to be a sweet 2.5 hour run
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5 weeks left!!! Keep plugging away and be sure to listen to your bodies. We put in a lot of work this past weekend.
Thursday looks to be a sweet 2.5 hour run.
Comments
Good work, everyone! It was so nice seeing everyone at camp! Good training and good mojo for the finishing stretch. First one across the finish line buys beers? =-)
Yes - Great to see everyone - will be a fantastic race - and I'm with Beth - first one across buys the beers..!
Did Wed workout today which calls for VO work. My body doesn't like to do VO work on Wednesdays and then follow that up with our long runs on Thursdays. Ecsp this week cause it is a 2 hour and 30 min run.
Worked on shift last night and in 24 hours got ~ 45 min of sleep. Time for a soak, calories, and nappy time. Swimming done: 3200 as: 1000 at 17:44, 1000@16:02, 5x200 at 3:04, and a 200 cool down.
9 min of ON time: Only did minute increments again......329, 353, 328, 355, 322, 323, 330, and 336
Entire workout:
Duration: 1:44:06
Work: 1162 kJ
TSS: 128 (intensity factor 0.873)
Norm Power: 220
VI: 1.18
Distance: 33.917 mi
Elevation Gain: 814 ft
Elevation Loss: 844 ft
Grade: -0.0 % (-30 ft)
Min Max Avg
Power: 0 590 186 watts
Cadence: 30 118 89 rpm
Speed: 0 34.2 19.5 mph
Pace 1:45 0:00 3:05 min/mi
Hub Torque: 0 35 7 lb-in
Altitude: 705 916 814 ft
Crank Torque: 0 1040 174 lb-in
Temperature: 77 82.4 78.6 Fahrenheit
Wednesday workout completed
Swam with a buddy today getting ready for the Hy-Vee Tri. He is working on his stroke as I am still trying to figure mine out. Not the fastest swim but we still got in the yardage.
Then jumped out and ran a for ~ 20 min. Noted the left achilles hurting a little again and the left calf got tight. Called it quits right away d/t the fact we have a 2.5 hour run tomorrow morning. I have to do before work so meeting a few other EN'ers at 0330......The early crew.
Swim Workout:
http://connect.garmin.com/activity/205417451
Brick run:
http://connect.garmin.com/activity/205417459
3:30!! Wow, Carl, you are seriously my hero! It's a struggle for me to get up at 4:30, hell, sometimes even 5:30! Good luck on your run tomorrow!
So I've got a freakishly weird injury story from last night. WARNING: if you get squeemish, do not continue reading.
I was swimming with the masters team last night and was almost done with a set when I pushed off the back wall to come in for the last 25m. Well I guess I wasn't very deep and when I pushed off, my foot slipped and my big toe on my right foot caught the edge of the pool deck. I thought I had maybe only chipped a part of my toenail and it hurt a little but I got out of the water after finishing the set and saw that 85% of my big toenail had come off.
I managed to stay pretty calm and when the coach asked what was wrong I was like "um, my toenail came off" She immediately got grossed out and had to turn away. I got some gauze from the first aid kid and wrapped it up. Needless to say I got my stuff and left. I started driving to a promptcare facility but then wondered what they could actually do? My guess was that they'd just give me some local and pull the nail off, which is not something I wanted to do. So I went to Walgreen's instead to buy some more gauze and iodine. I went home and assessed the damage: one corner had been completely removed from the cuticle/nail bed and the nail was only attached in the other corner, along with about 40% along the cuticle line. The rest of the nail had come up off the nail bed. I put a little iodine on it (which hurt like mutha!) and wrapped it again. I took some ibuprofen and kept it elevated the rest of the night. The pain wasn't terrible. On a scale of 1-10, it was like a 2-3 but I think that was attributed to keeping my weight off of it.
So while I don't really care about the toenail itself, I'm just worried about how it's going to affect my training. I Googled "toenail ripped off and running." I came across a blog called JillWillRun and apparently something similar happened to her early last year. She had some helpful advice mainly one about a gel toe protector. I picked up one this afternoon and will try it out on the run tomorrow. The plan is to stay off of it today though, which means no bike intervals.
I hope I can get through the run tomorrow!
Sarah - sorry to hear this. Suggest you go see a podiatrist asap.
Sarah-
Holy OUCH!!! Seems like in the ER what you did is what we do. If the cuticle portion has not been ripped out it seems like they put the nail back and then cover it with a teflon dressing. Luckily it was just the nail and not a broken toe.
Well sending positive vibes for quick healing and strong training.
See you in a few weeks.
Im not a fan of 0330 start but have no choice tomorrow. I work as a firefighter and we work 24 hours shifts and then off for 48 hours. If I don't get it done before work it just wont get done. I hate to miss the long runs cause for me I feel they are the important ones. However, 0400 is the norm for me for my long rides.
Oh, Sarah! That sounds PAINFUL! I hope toe heals soon -- they usually do, thankfully.
Carl - I think this 3:30 a.m. running sounds like Ragnar.
I my interval run yesterday and turned it into a drill set. Exit interview day and intervals may just never get to exist successfully in the same day. Bike intervals today, however, were fantastic. I'm looking forward to next week, where I get to start school and live a bit like a professional triathlete.
Long run done::::18.34 miles in 2:34!!! Felt actually good. Now to stretch, roll, eat, and sleep.
Happy Hump Day!!!!
Due to work schedule get the joy of doing Saturdays bike tomorrow followed by a 45 min run.
Carl - awesome run numbers!
Beth - yay! Only a few more days and you'll be a student again.
Thanks, everyone! Went in to see foot doc this morning and got some goods news. He said it was slightly infected and put me on a course of cephalexin. Even better news is that he said I can swim/bike/run with no risk of further injury! I just have to make sure to put some iodine on it afterwards and I should be ok.
I didn't even try running this morning since due to the pain but it's already starting to feel better. I won't be able to run tonight due to other commitments but am gonna hop on the trainer for a bit to see how it feels. Long run planned for Sunday. I'm actually more concerned with making it through the weekend with 2 dogs (watching a friend's Ridgeback, along with my own Vizsla)
@carl...
Ive been starting long runs in the middle of the night due to work. I hated it at first...but i kind of look forward to it now...after my eyes adjust, it becomes very still and peaceful. Until some animal pops out in the middle of the trail!
@Carl - just an animal in your training - impressive
On running - have been doing all of mine after work - usually running out a little early and starting around 6pm - thinking this helps with acclimating to the heat...or at least that's what I keep saying to myself....
Swam 1.2m in open water this morning - need to do more open water training - just that much better rehearsal. Ran only 4.5 miles last night - still working out a strained Glute muscle from our camp - ran with my son, which was fun - maybe turn him into a triathlete some day...
Have great weekend of training! Off to rebuild my bike as haven't taken it out of the box from Wis yet...."Now where does this part go???"
@ Sarah - Good news on the toe.
@ Carl - 2x the animal.
@ JT - good job bro
I've been busy at work this week with traveling so haven't had time to post. Here is the short version.
Monday - slept in. easy swm after work to flush out some of the soreness from the ENWI camp.
Tues- slept in (until 6 am) & went to O'Hare to catch a flight. Traveled on business. No workouts.
Weds - Bike 30 minutes with 15' WU then 8 x 1' ON/OFF @ 320w/100w. Then 30' easy run with 4 x 2' @ 7:00 pace.
Thurs - am 2600 m swim @ the Y in the town I was doing business in. Fly home after meetings. Run 16.5 miles in 2 hours 30 minutes in 88* temp. Felt pretty good, but my heel that i injured last Feb was really sore after. Lots of ice while watching Olympics.
Friday - 3500 m swim this am. Heel tender but not as bad as I expected.
Tomorrow - 6 hour ride.
Have a good weekend everyone.