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IMLouisville wko thread, 17-23 Jun
10 weeks to go and still cooking! Lets hear about those workouts.
I got ~7 miles in today with two big hills and some good 80 degree heat (with some healthy humidity as well). Starting to get my heat acclimatization on! Pool session on tap for this evening.
I'm hacking this coming weekend because I missed all of last week's bike work. Saturday and Sunday will be the 'normal' sessions instead of the single big triathlon day. Additionally, with my b'day, family vaca, and father's day all throw in together, I made bad food choices all weekend long. It tasted good, but the scales were not good to me this morning. So is life 
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Oh come on Roy, you could use an few extra pieces of cake!
I tried something new today: Did my swim + aquajog in the AM as usual. Then, because I've been struggling w/ the Tuesday z4 runs after swimming, I decided to do tomorrow's run this evening. I don't usually work out in the evening, so it was a bit of a mental change - and I probably need to pre-fuel a bit smarter - but I was much more able to push myself and hit those targets. I think I might be onto something here ... it'll be interesting to see how this affects tomorrow's swim...
Happy Training everybody
Rainy day today, so I was relegated to the treadmill. Stacked all the work together so went 1 mile warm-up, 3 miles at TP, and then 0.5 mile cool down. Felt good physically and mentally. Music in my ears definitely helped with the last mile. Now if the wife can get home through D.C. traffic in time, I'll hit the pool this evening... fingers crossed.
Life put me on the trainer this morning at zero-stupid thirty. I rolled with the girls in Sufferfest's Hell Hath No Fury. As always, they kicked my butt. 1:05 total ride at 0.92 IF, with 2x20 on 1.0 and 0.97 and 1x 3:30 on 1.06. My legs are toast right now! Now to prep for tomorrow's long run.
Good luck everyone and keep on it!
Aleady did the 3 x 5' Z3 run today and will be tackling the bike this afternoon. I am thinking about HHNF like Roy did yesterday! Sounds like a solid change of pace!
6/18
Run 60' 15WU1, 2*4003, 2*1mile4 @ 1'
Bike 67' 15WU2, Intervals 1*10'4, 1*15'4, 1*20'4 @(3')
Rain/Storm all day. No swim....
@Kate, good to hear your swim went well. Looks like you've found a tweak that works out for the better. That's part of the fun of this game.
@Danny, great mid-week ride. I'm jealous.
Good luck to everyone on your long run (or whatever else you have on the schedule).
Good luck everyone!
@Roy Great Work!!
Finished my long run this A.M. Its nice not having the sun beat on you like a hammer. 90' MS 1*15'/Z2, 2*15'/Z3.5@(5'). Dialed back the work outside of interval work in prep for tomorrow's big day. Total 9.8 Mi Its a calf sleeve day in the car as I make my Fri 6.5 hour commute to Tulsa. Everyone have a great workout tomorrow...
4k yards in the pool this afternoon. Feeling a bit beat.
Good luck to those doing the big day tomorrow!
Hope everyone's big day went well. Drop a note and let us know the good/bad/ugly.
So, big day:
My pool doesn't open until 8am on Saturdays, so I got off to a late start. Swim was a bit of a letdown. Body position was bad, just wan't feeling it. I probably pre-fueled sub-optimally these past few days and I've noticed that as I get older, I just can't wing it anymore. Anywho, got through the drills and added 1,000 to get to 1 hour. I can't get on my bike right at the pool, but drive out of town for safety and sanity, so it was 45 minutes before my butt was in the saddle. The goodness of starting late is that I rode in somewhat simulated race conditions: temps in the high 80s
Bike went pretty well. Looking at the power data, I could have gone harder. That being said, I did 3,661 feet of climbing over 62 miles, so the power data is pretty screwy. I think the LOU bike course has about 2,200 feet of climbing, so I'm hoping for more speed and higher power output on race day... Nutrition worked flawlessly, which I'm superhappy about. I did notice my butt getting sore around the 3-hour mark. Must research chamois creme... Also must remember to keep bike shoes slightly loose and to re-apply sunscreen in t1. I have a lovely "tramp stamp" across my lower back right now...
Took about 4-5 mins in "t2" to load up the bike and get my running stuff on. Run was good. Started in z1 and was able to negative split (that's not hard when you're as slow as I am!), not sure I could have held the pace, but I wasn't exactly dieing after 1 hour either. Quite pleased with that.
So all in all, a good day, definitely some learning, but also happy w/ performance. Hope everyone is doing well!
@ Roy - that's a great idea about keeping a cooler w/ post-workout drinks the car. My water was bout 98 degrees on the drive back home...
@Kate, wrt Louisville elevation gain: I think the advertised gain is for only one lap of the loop. I checked my files and on last year's ride I logged a total of ~4,400 feet of gain.
@Stacey, great job with the swim/run!
Sat Big Day in the books for me as well.
Like Kate the pool didn't open till later, 7:30, and the is for the little ones swim lessons so I sat on deck until about 8:30. Once I got started I felt great in the pool. I followed the workout as prescribed and actually came in @ 55'. I added some CD laps at the end to get to my 60'. The best bike course to ride uninterrupted is about 30' away so I changed at pool and headed out. To my dismay when I walked out to the car the beautiful morning had had changed into about a 25 mph wind out of SW.
My T1 was about 45 min with the drive. Once I got to my spot I was quick and off on the bike. I soon realized this was going to be a tough one on at least half of the course. I am working on my nutrition and trying some different products. I gave Gatorade Perform a try as my on course drink combined with NUUN. The NUUN rocks, the Gatorade not so much.Was too sweet. I also added in the old school power bars. I love them and they added some solid variety to my otherwise liquid buffet. I noticed about 10 miles in my heart rate was about 8 beats higher than normal. I attributed it to the stupid wind I was heading into and at the first turn around I was right. MPH jumped and HR dropped back. It was nice to be out of wind but by this time it was high 90's so it is now hot. At the half way point I had one pee but felt as if my liquid was not on par. Finished 240' with avg HR @ 148. Total miles 67. I do not have any power numbers on road. However I solved that problem moving forward my Quark in on its way. I'm sure I will have lots of questions for you experts.
On to the run. Came of bike, Ate/Drank and changed. Total time about 5' By now it is very very hot. But I knew this was going to be more indicative of what the IML day would be like. I ran on the track so I could keep my fuel near by and practice my 15" walk to eat and drink @ every mile. Why do they make tracks black? The run started out good but once again HR went to Z3 even though I was running Z1 pace. Not good. I found a place where I could manage the rate and stabilize HR. I finished the 60' red lined by heat. Good news is my heart rate returned to normal after about 5' when done. But I feel the culprit was bad fluid intake. I had 5 bottles on bike and 1 during run. I took in 125 oz post work out and still no pee. Looking back I need to add at least one more bottle per hour on bike. On the brighter side I had no cramp or tight muscle issues at all. So the salt factor seems good. Came home rocked the Compex and felt good rest of day. I also took in on average 95 carbs per hour with no stomach issues at all. My salt averaged about 700 mg/h
All in all I would give my day about a c+, boosted by my swim work out. My fueling a b and my fluid intake a d+. Glad I am learning this now and not on race day. Enjoy day off.. Pancakes!!!!!!!!!!!!!!