IM Wisc Week #17 Wko's
Its finally here....the final week before we start our three week slow taper!!!!!!
Well after yesterday's century ride I was not sure what to expect today. Seems like lately I have been riding a roll o coaster.....up and down. Looking back through my notes though this is what I was writing for St. George also. Good thing is I seriously feel like I am starting to peak so let the taper begin.
Todays workouts needed a little Facebook motivation but after reading others getting it done I downed some coffee and protein shake and off I went. My normal track interval training partner was gone today so I decided to just do them on the dreadmill....yes so I cheated a little....
RUN
Did 8.2 miles in 60 min. I warmed up for two miles and included 6x30 sec strides. I then did 5x1 mile repeats and got them all in around 6:30's!!! For my recovery I did .25 miles at 8:30 pace. I have been working on decreasing my recoveries all year and it seems like the .25 miles is about perfect.
SWIM
This felt so damn smooth today and I set a new record for myself. 8,000 yards and overall ave 1:36/100 yards!!! I told myself I was going to pull the entire workout after Sundays bike and todays run but I only pulled for 200 yards....the cool down. Kind of miss read the workout but not by much.
1st wko-200 wu, then did 20x100 (15"), then 18x50 (10"), then a 200 CD. Total of 3300.
2nd wko-1,300 wu, 20x100 as 50 all out and 50 easy, 10x100 at tpace, and 400 cd. Total 4700.
One more day of Prednisone.....ahhhhh...Doing a 5K open water swim in 2 weeks. Looking forward to it.
Wednesday is suppose to be a FTP test. I am going to skip it for a couple diff reasons. Number one-I am comfortable at my current FTP and riding around 3.9 watts/kg. Number two....I am just scared to death of injuring myself by pulling something or laying my bike down. Just not worth it to me. My goal is to race Wisc at .72 IF which will put me around 190 watts.
Thursday is out last run over 2 hours....sweet!!!!! 2.5 hours and I really need to work on following the EN guidance. First 6 miles at LMP + 30 sec then the remainder at EP. I need to make myself walk every mile for 30 steps and drink from the fuel belt. Not wearing during the race cause each mile is like a mini buffet.
Saturday the final RR....My bike is currently at the LBS. I decided against my will to have the 53/39 taken off and the compact 50/34 put back on. I did both training days with the 53/39 and had a good run Friday off the bike. My TSS both days however was a little high but what I did not like was the VI. Would have paid for it around mile 15 on of the run. Also putting on and racing Conti 4000 tires with latex tubes, and after a year getting the bars rewrapped. Had to remove the 42 ounce speedfill which I was so use to using cause it was tearing the nuts out of the carbon. The LBS said that was very normal cause the rivets/screws arent made to hold 42 ounces of water swissing back and forth. I will be using a torpedo mount up front and the cage in the back.
Now to close this ever ending note out...I may follow a few others and only taper hard for the last two weeks. It seems like three weeks is a long time for me and I am trying to throw in extra workouts. I am going to play it my ear. What I will do is just add another century ride and long run into the plan. Really need to pay attention to my diet this time during the taper and stay hydrated.
Hope each of you have a great week. Keep your heads up and be safe out on the roads. To many close calls lately.
Carl
Comments
Beth's EZ Two Week/Three Week Taper Test
Question 1: Beth calls you and suggests we go on a five-hour bike ride tomorrow, perhaps time-trialing up Blue Mound a bit, then cleaning up, having lunch and going on the four-hour walking tour of Taliesin.
Your gut response most closely resembles
a) No (expletive of choice) way, (expletive of choice)! You are insane, Beth!
b) That sounds like fun. Perhaps do a double-header and do a similar ride the second day and add a tour of House on the Rock?
Question 2: Your Ironman racing headspace mostly resembles
a) Slim Pickens riding the A-bomb to glory in "Dr. Strangelove."
b) Mr. Miyagi. I am the picture of patience and discipline.
Question 3: How many times have you fallen asleep as a passenger commuting, reading, or watching television in the last week?
a) More than three. Maybe way more than three.
b) Once. And that was only while reading something like Zen and the Art of Motorcycle Maintenance.
Mostly As? Three week taper for you. Mostly Bs? Two-week.
Rest day yesterday and very, very sore legs on the trainer this morning, but got in a good workout. Strength, a swim, and the brick run later today. I have no idea if I am as prepared to do this Ironman as I was with my last, or if there will be a PR, but I do feel like I've become a stronger, smarter athlete this year. Oh, that attachment to the time on the clock!
Well Prednisone and I love each other. Up at 0200 and out the door from 0300-0534.
Last long run done!!!!
18.33 miles in 2:34. Hellz yes. Legs a little tired for first mile but after that they wanted to go so we went.
Now Wednesday is my 2 hour bike ride.
Thursday will do Friday's RR swim
Friday-Yoga, stretch, and hydrate for Saturday's RR!!
Sunday-back at fire station so will be relaxing.
@ Beth - love the questions - somehow I was looking for the 4 week taper....but I think I'll be stuck with a couple of weeks - just under trained and found 2 weeks worked fine for CDA last year...
So I just came back from the pool - got in a strong 3000m and felt like I could have done more...Shoulder is really coming back from surgery. Now not at all worried I about getting the swim done.
Now just need to get the other two crazy disciplines ready to go and stay healthy! Gotta love the journey!
Keep up the great training everyone....
Whoa, Carl! What happened to taking it easy?! Or wait, maybe 8000 is easy for you
I remember being on Predinose once and the insomnia killed me!
JT - glad to hear the shoulder is feeling better!
Beth - haha, nice test! This is my first IM so I'm mostly A's
Home stretch, folks! I had a great ride at the Dairyland Dare last Saturday. My Garmin said almost 9000 feet of climbing. (BTW, does anyone notice discrepency in data between Garmin Connect and WKO+? I will post on the Power & Pace forum as well but just thought I'd throw it out here as well)
There were points during the ride I was wishing I'd rather be on the IMWI course! Those were the times I looked down and saw 20% grade.
Coach R wouldn't approve but I had to get out of my saddle or risk just falling over! Was able to maintain a VI of 1.09 and IF .738 overall so I was pretty happy with that. I had to take in some extra nutrition that I won't have for IMWI (pbj samich and some soda) in the last 20 miles but overall I felt pretty good. I didn't even need to stop for any coffee on the drive back home after the ride. A little sore on Sunday, but I still went out on my team ride. I actually left the tri bike at home and took the roadie out for a spin...no power data, just an easy spinning of the legs for 40miles.
Monday - only did the first part of the MS at the gym pool for a total of 1800m. I'm still working on the mental toughness when it comes to swimming in the pool for looooong wkos...
Tues - intention was to swim 2 miles in the lake (with fellow ENer Jeff Linkus) but the water was so choppy that we both cashed out after 1 mile (my Garmin actually said 1.25...guess I don't swim as straight as I thought!)
Wed - Rode outside for an hour, wasn't really focused on the intervals just wanted to ride. Came home and got in a 23min brick run a little bit faster than my IM pace.
Gonna try to hit the sack by 9 tonight so I can get up and get the long run in before work tomorrow. Have a massage schedule tomorrow night so that will be my treat. Beth and I are heading up to Madison this weekend for final RR. Plan on doing 1.2swim + 112mi bike + 60min run on Saturday and then running 1 loop of the course on Sunday. I got lost on the run course during EN training rally so it'll be good for me to do the whole course at least once.
Happy hump day!
Did my race rehearsal bike ride today. Went well as decided to head to the hills for some good climbing work. Ended up with 92 miles as had to head home (yes - so I could make my massage appointment!) Felt good getting off the bike - no run as battling with a little foot injury. So the swim and bike are in good shape and the run will be there soon. Looking forward to seeing everyone and racing!
Keep training smart!