Week of Sept 10th -- IMAZ week #11 Big Tri Day
'Nother week in the books. Staring down the barrel of a Big Tri Day coming up on Saturday.
AM swim was hosed by a flat tire which took me 30 minutes to change in the dark due a comedy of errors involving two jacks and lots of swearing. I'll look for a redo after work.
PM Run: 5.8 mi w3x1mi @ 6:58 (yeah right. I guess I dug a bigger hole on my Sat Bike than I thought 6:55, 7:01, 7:24)
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I did my bike/run WO (Wed) this morning and doing my long run tomorrow then its pool time on Thursday AM.
My bike WO went amazingly well this morning felt strong for some reason I was very pleased with that. I smell a new FTP coming in a few weeks possibly.
I also took Friday off work so I could do my 1-4-1 and just do a hour easy run of Sat AM so this is working out good this week so far...
Have a great day!!
Of course since I am not swimming, I had today off as well. Well if you can consider core and plank work "OFF".
I will swim Saturday, but no intervals, just steady. Rehabbing the shoulder is coming along. I'd rather have a slow swim than a DNS.
@Dusty Sorry to hear about your son's fall, I can only imagine how scarry that must have been.
@Randy lookin good man, keep at it.
@Michele: x2 on Sunday off. Im not so sure about the 3hr ABP ride after 4hr on Sat on regular weeks. I may be taking more sundays off.
@Betsy: OUCH! Frustrating set back for sure, but we've got plenty of time yet to go. heal well! Have you looked at Active Release Therapy for help on the hammy? Trigger point kind of thing. Had really good sucess with it on my IT band problems. Cant say enough about it. I'm sure theres a trained therapist in your area, their usually a chiro, but could be sports med too.
Got in the pool monday night, changed it up to a 14x100 @ TT-2 (10" rest) + 3x200 @ TT-2 (30" rest). I've read some good stuff on repeat 100s just below TT pace with short rest. Kinda like a FTP Bike workout, for raising the roof. It was a good workout. But too sore/tired for Tues swim. I seem to be battling some fatigue, and I'm really trying to focus on integrating more rest.
Tues: off
Wed:
Bike on the trainer. Wow its been awhile since i did FTP WO on the trainer, that was harder than I thought it would be. Tried to peg my old FTP watts, but dropped off in the last 10 minute set, so I'm thinking I need a new test or to drop my FTP down by 10-15 watts.
Run: 5.5 mi 45min 3x5' @ 7:04 ( 7:06, 6:55, 6:58)
Keep truckin!!!
@Michele -- Nice! Did you steal my mojo?
I should have listened to empty echo where my mojo should have been this morning and gone back to sleep. I think Michele said somewhere else if she doesn't wake up before here alarm, she knows things are off. That should have been my clue this AM. Got through half my run, and could not get it going. Ended up calling it after my 1st lap back to the house for more perform. I took the rest of the day off and napped and took EmergenC. Tough call these days when to push and when to back off. You wouldn't think resting would be a challenge.
I got it done with sore hami-doing exactly what they say in WIKI-let the injury be the coach and volume before intensity, or as my PT says, only run as fast as it doesn't hurt. So, LRP and even 30 s slower, the whole way. The nice part is we are having a mini cool wave in the Phoenix valley.
Tomorrow big day should be interesting-breaking up the bike with my scheduled 2000m workout on the swim trainer at my swim coach's studio. It looks like this crushed finger will keep me out of tempe town lake next week too (thursday 1500m splash and dash; sunday Nathan's olympic).
@Rian-I have done A-stim, structural integration (SI) and lots of stretching and massage. I was reading about ART just yesterday-plan to look into that too, especially now since you say it helps
Was a all very doable until the run and my legs were still screaming at me from thursday's 2 hour run effort....struggled through and the last 30 mins of the run I was able to pick up the pace - rather staggeringly !
Now to eat :-)
See my race report. Half iron yesterday.
Bike power not there but speed seems to be with new extreme aero position.
Still doing my own coached plan for the two weeks. I'll probably post separately about what I'm doing in this lead up to the third iron of the year.
@Robin: great execution yesterday, I'd say you're ready for IMAZ. Should be a great course for you.
@Ellen: WTG!
@Betsy and @Dusty: Awards for the indoor Trainer WKO. Mental toughness!!!!
Big Tri Day yesterday with ENer Willard Hayes. We both had very good execution. We had perfect weather, cloudless only lightly breezy, started in the 50's and only got to 75. We drove out to our local HIM course and started with an OWS. Lake was probably 8-10deg colder than last month, but we're hitting 30's at night already. We did the bike as 2ish loops out and back, so we could refuel at the truck after 2hrs. I tried to take in 1.5 bottles of perform ~40oz an hour + 1/2 powerbar every 30min. Last 1.5 hrs on the bike I started get the urps, which I think means too much powerbar. I may slide that to 40min, and switch to gels late in ride. I was tired hitting the run, but worked to go @ just faster than LRP, just to see where I was. 20oz of perform and a gel to start and at 30min. Nutrition went down fine, but was wishing for some plan ol water by the end.
Swim: 58min 1.9mi I went very relaxed and easy and felt fantastic! Had some of those beautiful moments when its all just movement and meditation.
Bike: 4:12, 79.5 mi, Avg 18.9mi/hr, 2800ft gain. 173NP, 163AP, 1.07vi, IF 70.4. Im happy with those numbers, the VI is high but we have steep climbs and descents and a few stops to refuel pee etc.
Run: 7mi, 1:00 (8:27, 8:13, 8:19,8:14,8:33,8:40, 9:12) Walked each mile 20-30sec, except for last mile walked twice. Was wiped out by the end.
Happy with the execution, but was wiped and was down 3.5 lbs so 2%: which makes me think I need more aggressive hydration and fueling.
Thanks.
My Big Tri Day went well.
Swim: 1.5 miles 48 minutes
Bike: 60 miles 3:40
Run: 6 miles 1:00