Week of 9/17 Workouts
Starting off the thread even though I'm taking today, and probably tomorrow, as rest days. Doing some shifting this week post-IMFL training camp. Won't have my bike back til at least Thurs. and need a couple nights at home for SAUs. Will most likely do long run Fri. and RR on Sun.
0
Comments
Overall, took 352 calories/hour on the bike and more perform and powergels on the run. The run was a non event. went 6.5ish in 58 minutes. Stomach felt fine.
Rest day on Sunday, Skipped the run this morning and will just swim this afternoon.
BTW, powergels are awesome if you haven't tried them. Best part, is they aren't really a gel, but more of a liquid. easy to suck down.
So what kind of differences have you noticed (or not) since switching to the Core Diet pre-race b-fast? I tried it once (granted not early enough per the protocol) and didn't like the results.....
I'm with you on the rest stop thing. I actually added rear hydration to my bike (just for training) so I can carry 4 bottles so I don't have to stop as often and make my loops longer. It's still disruptive though but I don't think there is a way around it unless you have a RR sherpa handing off bottles which ain't happening at least for me.
I'm really loving the powergels as well. Mostly sticking to the fruit flavors but ordered some chocolate and that one has more of the consistency of a GU and it's pretty salty tasting.
struggling a bit with the core diet breakfast, but in all honesty I haven't been doing it 100% as prescribed.
I had at 3am: 1 powerbar, 2 cups apple sauce, 20oz of perform, 1 piece of toast (I didn't have a banana, doh)
By 6:30 I still felt a little full, which I didn't like.
For RR2, I will be strict with a lighter dinner and breakfast will be applesauce, banana, sports drink.
Overall, I think liquid calories are better for me.
On hydration: The cold really through me off, but in reality it was probably very close to IMFL weather. The weekend before it had been high 80s and all of a sudden I was riding when it was in the 50s moving towards the 70s by afternoon. I've always been a good drinkier and pee-er. For RR2, I'm planning to ease into the fluids and go a little more on how I actually feel and how much I'm peeing. of course on race day, after being in the water things will be a bit different. I'll drink until I feel like I've caught back up on hydration.
1 bottle of Perform/hour at a minimum plus 1 or two gels/hour...I feel I need at least 30oz an hour average.
Swim- 6 x 150; 8 x100; 8x 50 all first half sprint 2nd half ez.
Run 2x 1 mi z4 on the mill. Felt pretty good.
Is everybody else doing a race rehearsal this weekend?
Skipped Vo2 bike tonight since bike just got back from FL and didn't have time to put if back together. Took one of the dogs w/ me on 2mile-ish run around the 'hood. She is getting really good on the leash so it was actually pleasant. My left hammy feels a bit tight/sore but only when I walk (feels fine running) Will do a little more stretching/rolling. Don't need any issues!
Knocked out the swim portion of the race rehearsal about an hour ago....4200yds in 1hr 10 minutes and 50 seconds. A few PRs on my rehearsal - fastest ever time and 1st time to swim that distance nonstop. somewhere around the 40 minute mark my mind totally drifted off and the next thing i know it was just over an hour that went by. Cannot wait to get a wetsuit and do this now!!!! lets see how tomorrow goes to complete the RR......
Great swim Michael! I'll be doing it tomorrow and not looking forward to it bu maybe my mind will wander too. (Just not so much that I lose count of my laps since my watch died!)
Really bad run today. Pace was about 13:40. (Target is 12:22 LRP so 12:52 is target for first 6 miles) 12 miles in about 2:40. Way longer than I planned to go time-wise. (My last "good" long run was about 2 weeks ago and my pace average was right around that 12:00 pace and I don't recall it really sucking either. LOL
There are several factors that I think contributed so I will learn from it and move on: (Input appreciated!) 1) Fatigue from training camp last weekend? Long run Sun. so less than a full week since last long run 2) Mid-day Fri. not a usual run time for me- Body not a fan? 3) Underfueled/hydrated? Had standard PBJ about 1 hr prior and had 1 GU and 8oz Perfom + 24oz wate on the run. This is usually fine and it was even cooler today than on other long runs but I ended up being out longer due to slower pace 4) Need for several pit-stops in the woods. Nuff said. 5) NO data. No HR, no pace. I had my "Map My Run" app on my phone but I really missed the constant feedback of the watch. Guess I'm not a good "zen" runner. Garmin 910 on the way! 6) Did Mon run Wed. and Wed. run Thurs. so ran previous 2 days. (Not a lot though)
Beginning to regret signing up for 1/2 mararthon if this is what my running is going to look like! LOL