IM Cozumel 2012.....Week 8/10
Well team we are at the last really working week as I see it. I kind of go off the beaten path the last two weeks and do my own thing. This week for me is no swimming d/t the stitches in the chin but my last high volume running week. Goal of 60 miles.
My week looks like this:
Monday-Interval work: not bad though warmed up for 2 miles at 9:00 then 8:00 miles. Second mile also included 6x30 second speed burst and conentrated on 95-100 strides and on good form. I was able to hit for the first time 10.6 on the treadmill before breaking form. All my runs are done at .5% incline. There are many readings out there about incline and my conclusion is .5% is perfect for me. I then did 12x400's with a .25 recovery. My cool down was nice and easy and included a walk d/t right knee cap started smarting. Large abrasion/bruise from fall last Friday. I then have been soaking in the hot tub for 20 minutes for the heat since we do not have a suana at the gym.
Tuesday-Did an hour ride with Randy Pickard who is wrapping up for Ironman Arizona. We did 10 min wu at 200 watts. Then 3x1 min at 100+% of FTP-, 265, 277, 305. Then 3x6 min at 95-100% of FTP. I just hung out with Randy and when it looked like he was fading a little I moved a head a little to push him. The last ten min was out CD. Ended up with 19 miles at .86 IF. Happy with that. Had a rough Friday, Saturday, and Sunday of biking. Pushed the ceiling on each of those. Started the day with a negative 48 TSB. Yes, I am being careful and listening to the body.
We then did a 4 mile brick off the bike. Again, I listened to the body and didn't kill it. Nice pace at 9:10 ave per mile. Only felt good after 2 miles. Right knee barking and left achilles was tight. Everything played it way out though.
Wednesday-We are moving things around and doing our long run tomorrow. Might smart a little after todays azz kicker. My run this week is 90 minutes. Goal is the first 30 min at 9:00 then the next 30 at 8:30 and the last at 8 min or under.
I am then going to do my mid week spin in the enclosed pool area for heat acclimatization. I do not kill these by any means cause they are really tough on me. After an hour I start to kind of get dizzy. Try to drink as much fluids as my body will allow me.
Thursday-This will be my favorite day of the week. Day #2 of intervals. I will be doing all of them on the treadmill and again at a .5% incine. 1 mile wu at 9 min then mile 2 at 8 min with 6x30 sec strides. The rest if one mile repeats at 6:53 and I will do a .25 mile recovery. Will try and finish out the rest at my HMP.
Friday- This is the weekly 45 min run that incorporates hills. I also do these on a treadmill and start at 1% and slowly up to 4%. The first mile is a wu at 9 min at 1-2% and this will kind of tell me how the body is reacting. Then I never run these more then 8 min miles and when I get to 4% I am usually going no faster then 9-9:15 min miles. I really concentrate on my form and lifting the legs and using my arms to assist in the climb. These leave my achilles a little sore for the weekends battle.
Saturday-This is the prescribed 3 hour ride and 30 min run.
- WU: 20-30' @ 65-70%/Zone1-2/Easy
- MS:
- 2 x 20' (5') 95-100%/Zone4/Hard, then 10' Easy-note I will be breaking the second 20 min FTP into 2x10 min.
- 2 x 35' (2') @ 80-85%/Zone3/Mod-Hard.
- Remainder of available time @ 70-75%/Zone2/Steady
WD: 10' Easy spin.
Followed by a 30 min run to include one mile at TP!!
Sunday-This is the prescribed 2 hour ride and 20 min run
- WU: 20-30' @ 65-70%/Zone1-2/Easy
- MS: Spend as much time @ 80-85%/Zone3/Mod-Hard as possible. Take short recoveries as needed (eat, drink, etc). I break these into 30 min sessions and play games with them.
- WD: 10' Easy spin.
- For the run since its 20 min I always try and run the first 10 min at TP and then the last 10 min at whatever is left.
Week 19 we will see whats on the Agenda but will for sure up my swims. Try and get in a couple 4500-5000 yard days then a couple 3500. Will follow the plan for the bikes and run.
Week 20-This is really my only taper week and I taper hard. I do enough to stay loose and that is it.
I was going to just do this race to finish but now my goal is to try and beat my Wisc time. My down fall is I don't fair well in humidity so will have to just keep it positive up my fluids and calories.
Be safe and see you in a few weeks.
Comments
I went into a 1/2M on Sunday following a hard session the day before. It was pea soup fog, 70 degrees and I ran 3 miles before the race started...I was totally soaked from the 100% humidity. For the actual race, I ran about 8:45-8:50 for 5 miles then the wheels came off...fog did not lift until about 10 miles in. I slogged to the finish (good IM practice), but realized that I wasn't getting enough to drink cause they only filling the cups about 1/3 the way up. At 12 I stopped at a table and drank 5 cups in row...should have done that earlier. We have a cold front coming through tonight and it will be in the 50s Thursday morning so I'm going to do one more long run where weather is not a LIMFAC.
I'm going to take a day off in each of the last 2 weeks.
Nice work on your swimming I seem your 5000 yard day. They feel good, ay. I have to say I actually miss swimming
For the race, my goal in the water is to finish the course before the cut off (I have panic issues - so calm swimming is my only focus); the bike I just need to stick to my plan - I'll be out there for a long time, so I'm just going to focus on my nutrition and power, and cheering you on as y'all fly past me; the run, I need to be careful to eat - I have difficulty taking in calories while running, but I know I feel better if I do, so I kind of have to force myself.
Be safe out there! meow!!
AM - 5 mile easy run in light rain
PM - 36 miles on the drainer w TSS = 102
Well today turned into a reverse brick day but enjoyed it. 16 mile run then a 2 hour bike. Took the lazy way out on the bike though and put it on the trainer and just went.
Run:
http://connect.garmin.com/activity/241063346
Bike:
Entire workout: On the Trainer
Duration: 2:06:04
Work: 1322 kJ
TSS: 121.9 (intensity factor 0.764)
Norm Power: 193
VI: 1.1
Distance: 35.033 mi
Elevation Gain: 0 ft
Elevation Loss: 30 ft
Grade: -0.0 % (-36 ft)
Min Max Avg
Power: 0 403 175 watts
Cadence: 30 117 77 rpm
Speed: 0 23.2 16.6 mph
Pace 2:35 0:00 3:36 min/mi
Hub Torque: 0 13 7 lb-in
Altitude: 724 760 740 ft
Crank Torque: 0 620 190 lb-in
Temperature: 77 80.6 79.8 Fahrenheit
AM ... 3000 yards speed work in the pool, plus 4 mile run as 9:11, 8:18, 8:17, 8:19.
PM ... 75 mins on the drainer. Easy ride w Z2 intervals. Long run tomorrow.
Well today was the famous interval day. I am glad this is my last super hard pushing week. Sometimes I just don't know when enough is enough. I took a week off after IM Wisc where I landed myself an 11:26 there and hit my goal of a sub 4 hour marathon off that technical bike course so I should be ready but I just keep pushing cause it feels like I have so much more in me.
Todays run ended up being 75 min. In that 75 minutes it went like this:
Then came home cause I had it in my head to hop on the drainer and bang out an hour at .65-.70 intensity. Well I made the mistake and turned on TV and TOP GUN was on........so I loaded up the bike shorts with bag balm and damn it off we flew and it looked like this:
Entire workout: Trainer in basement with heat up to ~ 80 degrees.
Duration: 1:00:10
Work: 731 kJ
TSS: 70.9 (intensity factor 0.844)
Norm Power: 213
VI: 1.05
Distance: 18.053 mi
Min Max Avg
Power: 0 623 203 watts
Cadence: 30 109 82 rpm
Speed: 3.1 27 17.9 mph
Pace 2:13 19:19 3:21 min/mi
Hub Torque: 0 16 7 lb-in
Altitude: 797 807 802 ft
Crank Torque: 0 577 208 lb-in
Temperature: 77 78.8 78.4 Fahrenheit
Well today hurt worse then yesterday but that is what pushing is all about!!
Friday was a hill workout on the treadmill.
Then came home and hopped on the trainer and went for an hour while watching some Sci-Fi move:
Entire workout:
Duration: 1:01:17
Work: 693 kJ
TSS: 61.3 (intensity factor 0.777)
Norm Power: 196
VI: 1.04
Distance: 18.02 mi
Min Max Avg
Power: 0 307 189 watts
Cadence: 30 104 81 rpm
Speed: 0 21.3 17.6 mph
Pace 2:49 0:00 3:24 min/mi
Hub Torque: 0 11 7 lb-in
Altitude: 927 940 933 ft
Crank Torque: 0 576 196 lb-in
Temperature: 71.6 75.2 73.4 Fahrenheit
Paul-
Best of luck with RR#2 tomorrow. I do best with about a serious 5 day taper.
See you in a few weeks.