Ironman Wisconsin Week 19 wkos's: The good, bad, and ugly of taper time
Hello everyone! The only reason I have enough energy to use an exclamation point right now is that I just finished bike intervals and brick run. I'm tired of 2x whatevers, so I did my 3x6 as two ladders of 1/2/3/2/1 with variable cadence rates. Then I ran some strides.
Like everything during taper is was both a good and terrible workout. Yesterday, I declared I was both too fat and too thin. And it will probably be too sunny and too cloudy today, too.
I forgot how my headspace gets during taper. If history repeats itself, I should be nicely done for race day. Mostly, I'm hoping I don't fall asleep during my seven and half hour photography class today.
How goes taper and workouts for the rest of you?
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Beth-
Nice work getting it done. That's a long class...Best of luck.
After working one of the longest busiest fire department shifts in a long time I new I had better try and knock out the Monday workouts. Note I did come home and try and sleep I just can't sleep well during the day. So after rolling around till about 10 am I got up and hit the gym.
Did the prescribed 45 min with 2x1 mile intervals. Ended with 5.5 miles. Then off to swim, well after talking myself into it. Was sharing a lane with one of the Hy-Vee Pro women doing her workout and after 1000 yards....200 wu and 8x100's I pulled the plug. Just wasn't feeling it and noted the shoulders to be hurting.
Goal is to get some well needed sleep and dream about tomorrows bike and run. Meeting a crew for our usual Tuesday noon swim also.
Really enjoying the 60 min bike with FTP's. .89 IF
Then ran 5.5 miles in 39 min
Topped off with 4000 yard swim-was tired yesterday so pulled the plug after 1000 yards. So today I did Wednesdays swim plus most of yesterday's.
Tomorrow back at the fire station do only Yoga and stretching!!
http://connect.garmin.com/activity/215972575
http://connect.garmin.com/activity/216078474
On my end - got in some good cycling this past weekend and also got in a 2 mile open water swim. Did some updates on the bike too - new chain and new cassette - so she's back to running smooth - also put some new rubber down - the club recommended Vittoria Open Corsa's with some latext tubes - seems pretty good so far. Have to get her to Tri-Bike on Thursday.
Just got back from 2800m in the pool. Did a warm up and then did 50m sprints followed by 50m easy. Good workout. Will be taking it easy on running for a bit - sore hip, but had some ART work on it today and putting some Rock Tape on it, so confident it will come around...
Getting fired up to head to Madison.... Thinking maybe we plan a group lunch after the 4 keys talk on Friday?? Of course I have no idea where, but seemed like it might be a good time.... Thoughts?
If you pin down a spot for lunch would you please update the spreadsheet so we all will know.
Thanks~~!!!!
Had trouble being disciplined today. Meaning slowing down to the EP. Even made myself walk. My body has been wanting to just go to the 8:15-8:30 pace and stay. Seem to be comfortable there even off the bike. Really thinking about going with the flow on race day but then again I remember how mile 22 felt in St. George. Therefore, I will follow the EN guidance.
Weather outlook looking to be a high of 75 with low of 58. I know things can change in a heart beat but with minimal wind and sun that could be BEAUTIFUL!!!!!!!
Headed to the gym to do a 75 minute Yoga class. Then going to roll and stretch a little more. Soak in the hot tub with a few of the senior citizens and listen to some good old time stories. I often wonder how they do an hour class then sit in the hot tub for 30 minutes and not have to piss once.......mmmmmmmmmmmm. With that hope all is well...
Beth-Sounds like a great place to chow......
Got in a 5 mile run tonight - hip was bothering me, so I cut it a little short to do a bunch of stretching and foam rolling....got to get over these last little bothersome nits to be healthy to go....I guess that's a good reason for a taper!
One week out - dropped my bike off for Tri-Bike transport today, so getting very real! Will be fun!....
Howdy gang! Nice work this week everyone! 9 more days to go!!! Count me in for the lunch!
So I tried out a long sleeve wetsuit for the first time this morning b/c I realized my other one, a sleeveless, is too big for me! I thought it was kind of odd that I'd get both legs and a crotch full of water. Not to mention I could probably fit a small watermelon in the chest area! Haha! Anywho, the long sleeve kept me warmer and wasn't as bad as I thought it'd be. My left shoulder started to feel weird about a quarter mile into the swim but then after that I was fine. I managed to squeek out 1.6miles in about 53min.
Riding tomorrow with the new race wheels and visiting my family on Sun-Mon.
Hope everyone has a great (and safe) holiday weekend!
Looks like dinner plans are being made. Lets shoot for 12 at Cooper's Tavern.
Well had to mix up the wko's this week but getting them done as written. Today did the 2.5 hour bike and 30 minute run.
Going to do the 45 min run tomorrow on the treadmill and work on hills prior to my fire dept shift.
Be safe this weekend.
Sarah -- glad to hear the new wetsuit is working out. I inherited my sister's wetsuit because the same thing was happening to her. I'll take the upgrade!
My head is *mostly* on straight to race next week -- which is a good thing. My running and I are still in race plan negotiations, but no matter what, I know I can race on the legs I'll have on race day.
I'm sad I'll miss you all for team dinner on Thursday. I have class until 4:30 and won't be in Madison in time. See you all soon!
Went shopping and rounded up everything. I read somewhere our last 1000 yards and if you breath to the right the sun will be blaring right at you. Tented goggles, check.
I took Sunday off completely per the plan. Wow!! There is a lot of time in the day if you aren't doing 4-6 hour workouts. Did 1 x afternoon nap, and then started packing stuff for Madison. My left lower back has been tight the last few weeks so taking off was much needed. Back feels better today.
Today I did 30' swim in Lake Michigan at dawn. Beautiful sunrise. Lake had 2-3 foots swells rolling in so got bounced around a little bit. I just tried to focus on form, and did 3 x 50 stroke hard efforts. With the waves, it was actually good practice sighting.
Then did a 45' ride @ low z1, 145 avg watts, HR never got above 110. I had some new cables put on the bike last week and this was really a ride to make sure everything was working fine. So I spent a lot of time just shifting thru the gear. Everything is smooth as silk, and good to go.
I'll be heading up to Madison Thursday afternoon and will pick up JT at the Madison airport around 4 pm. Then check in at the hotel and off to the EN dinner. See you there. Travel safely.