Week of Sept 24th -- IMAZ week 13
Hope everyone has a spectacular week!
'Slept in' today to catch-up after a weekend on a sleepless sofa at the in-laws. Ill report on wkos later today.
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Hope everyone has a spectacular week!
'Slept in' today to catch-up after a weekend on a sleepless sofa at the in-laws. Ill report on wkos later today.
Comments
five hours of drainer on saturday. intervals around race effort.
12 mile run yesterday. intervals around race effort.
Doing the different thing with two ironmans this year already.
Ready to race.
Last week had a BBW: 11.5 hrs (TSS 750) on Bike (4 rides)
Swim 9500m
Run 1.5hr total (this week will be alot more running and less on bike)
Really feel I'm absorbing the workouts well!!
Decided to move Monday swim to Sunday (permanently) so I can get in my friend's hot tub after. Goal is to do at least 1 OWS per week through end of October. But since I am a big cold weanie, I am suspecting it will only be another 3 weeks. I will need to add the heated shirt VERY soon. More because of air temp, water is still low 70's.
So for me, every Sunday, for a while, will be a mini tri.
So yesterday was OWS with friends. We usually swim for about an hour. We sort of tour around the lake. This time we stopped at the town beach nearest our friends private beach ( a short 5 minute swim). Some folks are still sans wetsuit, so they challenged us weanies to remove our wetsuits and make the short swim in the bathing suit. I took the challenge and was not overly cold. But the guy that towed my wetsuit for me decided he would not make that suggestion again as it was quite heavy to pull behind him.
Did 2 hrs on the bike in absolutely perfect weather. Had a stiff headwind at times, figured this was good IMAZ training. No trouble holding ABP watts. Easy run after.
I am ready to race as this is IM build #3 on the year for me. But I am not burned out on training, probably because I have not been swimming. This will be my first week of swimming, but I am being nice to my shoulders and not doing any interval work, just long sets to keep up with my friends.
Good for everyone doing lots of biking. Sounds like fun.
Don't forget to add your info to the IMAZ form. John sent the link in the last EN Update. I have it at home if folks can't find it.
I am back home and ready to do this weeks training. I did today's work over the weekend, 10 mile run saturday, and yesterday my first day in the water in two weeks. I am thrilled to report that 6 intense sessions on the triton swim trainer paid off - I felt strong, with a great catch and pull, and like I hadn't missed a swim workout. I cut a few seconds off my T100 on the test (and being a slow beginner, I need a few more off). My swim coach recommends I continue on it once a week and he has made a believer out of me. I did 2 hours on the drainer this am before work to try and make up for all the hours I missed on the bike over the weekend- 15 min x2 95-100% FTP, then remainder 80%.
I will be doing my first 6 hour ride this Saturday, as there is an organized, supported ride on the Beeline. Looking forward to it. With a 4000m swim scheduled Friday and add another run sunday before I take call-this will be a BTW.
Air temp 46
Water 69.8
Sleeveless wetsuit and regular cap. Bottle of hot water dumped into the wetsuit just before getting in the water made a difference, also having some calories- which I do not normally do, but it's the best way to stay warm.
Was not cold getting out.
Unfortunately right shoulder hurt with every reach during the last 10 minutes. Not enough to make me stop swimming, but enough to remind me that I can not do any speed work if I want to get to IMAZ healthy enough.
How was your swim?
Everyone is crankin! Good work!
@Betsy: Yay! Back in the water. No more potting plants till after IMAZ for you!!! Wanna hear about the beeline ride and the support. Hope to do the one on RR#2
@MIchele: Jealous of all the OWS you're getting in. I may have to try the hot water trick.
@Dottie, Michael, Dusty great jobs on the BTW or BBW.
@Robin: Looking forward to hearing your assesment of your training plan for IMAZ and its effectiveness. Good work.
@Amy, hows your BTW coming?
No OWS this past weekend, schedule did not permit. I did get to swim outdoors in the pool in PHX in the evening. Dropping 5000 ft makes a difference, I was 2" faster per 100m over my 100yd cruising speed, and felt relaxed and strong, so whats that: 4"/100yd. Bonus!
2 3200yd swims this week working with a Tempo Trainer to pick up my stroke rate, feeling it now in the shoulders. Will shoot for OWS Friday morning.
Got the brick in this AM: 50min on the Drainer for VO2 work and 30min snappy run with 10' of z3 pace.
Feeling pretty peppy now, actually looking forward to the long stuff coming up.
Next wkd plan on doing a mini camp by myself in Ptown if anyone is heading there (doubt it, but worth a try). 6 weeks out, right, so like the camp I went to in LP 6 weeks before the IM. If only AZ was closer!
Then the following weekend I get to ride with Michele, and she is so good about going out at daybreak so I can spend some time with my kids on Sat & Sunday (hey, at least it's not 5am anymore
@Dottie- Looks like rain tomorrow, scattered rain through weekend. I am planning to ride outside as long as it's not too bad (more worried about safety than getting wet). Hope you have a great time in Lake George and P-town. Looking forward to having a riding partner soon enough. Your SAU bank is low! You might want to consider keeping the ride time to the minimum suggested (3 hrs Saturday, 1.5 hrs Sunday). You are actually very much ready since you did IMLP.
@Amy- great job! Some mental training and focus is good. Good luck.
Long run today. Another great run. Had the light on for the first hour and change. Days are getting short, sun rises later, sigh. I prefer longer days.
--Sunday--90 min "sweet spot Trainer Road ride..forgot how much harder and intense the trainer is..bitch!
--monday--6 mi run--quick pace
--tuesday--rest---mentally KNOW I need rest, but really wanted to do something..but hung on and rested all day
wed--60 min Trainer Road ride---it was hard..but felt good afterwards
thursday--10 mi run 8:30 pace..legs were much more tired than they should be at that distance and pace...still recovering obviously.
I did 2 back to back Tri's last year..IMOO and IMFL, and clearly remembering that it took a full month before I actually felt good startinig and finishing workouts..tired yes, but not an overall malaise that should not be there...it will all come together soon...looking forward to 3 or 4 weeks of training, then the taper. it is why I like doing 2 back to back. not much real training for the 2nd one...yeah!...oh yeah..I guess I should start swimming next week!
Woot! OWS for fun this morning! Water ~66f, air ~58f. 3800yds easy pace 74min, bit slower than last OWS, but it was more about distance than time today. Hit with a headwind on the return trip, definitely affected the pace, but good practice for dealing with chop. Shoulders held up well. First time in a long time I've gone over 10,000yds for a week.
Sat- lots of rain and wetness. Decided to hit the trainer. Watched a couple of movies and the time passed nicely.
@Rian- great on the OWS. Did you put the hot water in the wetsuit first?
@Michele: Not this time, still not cold enough yet I think. 66 was plesant with the suit. But i'm packin a thermos next week for sure. We're loosing a couple degrees a week here since its hitting freezing temps at night now.
@Amy: Good Work! Hope it went well this week, lots of long hours to go solo.
@Brian: Smart to ease back in, not about fitness/volume work for you anyway right, just keep the blade sharp!
@Dottie: Putting the hammer down on those long rides. Great work.
Trying to workout cramps and knots in my right shoulder (what I get for breathing one side only) may have to get a massage oh no!
Yesterday hit the trainer for the first 2 hrs to do all my z4s then out on the road for the last 2hr. Serendipidously met up with ENer Will Hayes after the first 20 minutes and we whiled away the z2 time together. Sooooo nice to have someone to converse with while riding!!! 75miles 3:56. ~19mph avg. NP 195 first half, NP 168 second.
Think today is a stand-down day, motivation ebbs and flows week to week, so more concerned about getting to Nov 18th with a good head, than with the volume. Plan lots of streching regardless.
Amy- Nice job on the BTW. It should give you a nice bump at the perfect time. Don't forget to recover.
Rian- A massage is essential!
Our nights are dipping into the 40s. We lose 0.5-1 degree per day now.
Moved Monday swim to Sunday:
Swam just over an hour this morning, OWS, 67 degrees. We swim around the lake stopping at beaches for 2-3 minutes at a time. I wouldn't get cold at all if we didn't stop. Sleeveless and just a regular cap.
Did a short run before the swim. Legs felt tired.
Went home in the rain and hit the trainer again. Could only make 2 hours and it was a struggle to hold 80%. I chalk it up to the FTP bump.
Plan for tomorrow is to run without doing intervals, I need a recovery day or 2.
Amy: Contgrats! Awesome week and to finish with a century! Get some rest!
Took a recovery day sunday. Glad I did. Had an awesome MTB ride (just noodling along) with wife and dog, on a perfect fall day. Just what the DR Rxd.
Weekend in NY was fun! All wedding and a bit of rain. No room for trainer in the car, so the bike came, but didn't get any riding in. I put in a hard week last week and needed the recovery, so I'm hoping all good. Off for a run now and I'm really hoping this weekend is good riding weather. I hate long trainer rides! Have a good week everyone and RR!
Standing down for at least a couple days other than swimming.
The season catching up.
Hi all, sounds like everyone is putting in good training.
I made it through BTW-long run thursday, felt good, then first 4100m swim-EVER! on Friday, and 6 hour ride on the Beeline saturday.
Many of us started early, about 5:30 so had first half hour in dark, by the time we were on the Beeline itself dawn had arrived. The support was at the beginning at Tri sports (just south of Rio Salado/Mill, the actual start), at the gas station at McDowell where you turn on the Beeline, then at the turn around at Shea (11 miles). They had water, gaterade endurance, and food. I used my own liquid nutrition and just used the support for water. I concentrated my infinit in one bottle for the day-I thought it was hard to get the dilutuion right. I am going to use Rich's suggestion in the nutrition wiki for next time-have two bottles with 3 hr dilution in each-on race day you have the second bottle in special needs bag. I had to be at work at noon so I had to turn around at the gas station and miss my last 22 mile loop up to shea and back-put in almost my 6 hours (OK-I'm in the less than 18.5mph group-planning to survive IM, not break any records.) I felt great until the last hour when I started to get the queasy stomach and no pee-it was getting pretty hot by then too. I only had my nutrition bottle and aero bottle and really think I didn't have enough water. I will take an extra water bottole next time. I was able to hydrate well afterwards and felt fine-although I don't recommend to anybody a 6 hour ride then running off to work-hard to change gears and focus!
@Betsy - Nice work! That's awesome that you get to ride the course! I concentrate my Infinit over 2 bottles for a 6hr ride and it works very well for me. I find that if it's warm out I will also need to take in close to the majority of my aero bottle of water each hour as well. The amount of water you concentrate with for the 3hr bottle really isn't all that much. I set my alarm on my Garmin to go off every 15 minutes and take two sips of my fuel. Then sip on water in between the fueling intervals. I too am a less than 18.5mph gal and found that this past 100 miles I was short on fuel and I suffered a bit at the end so I think I may put an additional 1hr Infinit bottle in my special needs bag.