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2014 IMMT Week 16
Awesome race rehearsal reports from last week! Campers get to have a day or 2 to absorb the volume from the week end. The rest of us are back at it, depending on your circumstances. My back is feeling better from a morning massage from my wife. She's wonderful and you will all get to meet her at the race dinner. Don't forget to start ordering stuff for the race so you get it shipped in time to pack. Hoping you all have a good week 16.
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nice work everyone.
almost back to full gas two weeks post bike wipeout. hit my full bike workout saturday. almost full length long run on sunday with good intervals (note I am doing a somewhat coach personalized plan).
as of today, I can finally swim without bad chest/back pain.
remember to hit your post workout nutrition and hydration.
hone in on your race goal bike power. doesn't matter what your ftp is now. does matter what watts you can hold for your projected bike time.
@ Robin...."does matter what watts you can hold for your projected bike time"...i've seen others (cronk) reference similar statements...can you expound or point where to read more....not sure i totally understand this....holding watts for 6.5-7 hrs isn't the same as holding watts and then ready to run 26
I agree with this ^^ as well. At this point, your 5 or 6 hour power is more important than your FTP. Certainly we need our FTP to train and to get an "estimate" of what we "should" be riding to (NP wise) on raceday. But this number should be refined and proven through your race rehearsals or other similar long rides. What really matters for the actual race is the shape of your power curve (i.e. does your endurance support "x"% of your FTP for your expected "y"hr bike split). RR1 should have given you a pretty good idea. Did you feel great? Did you overcook? Now RR2 can be used to either go a little harder, a little easier, or exactly the same depending on what you learned from RR1 and what you are trying to accomplish.
The first 60 mins felt pretty good, but that Z2 set felt super hard, like, so hard that my brain and legs were at odds the whole run. Recovery protocol from camp was followed, so I'm not sure whether I just need to HTFU, or realize that sometimes the body is still absorbing hard work, so when you throw some more at it, it's like"More HARD WORK????? I'll teach you, I'll make it feel HARDER!!"
Anyway, short of laying down beside the pathway in hopes of dying so that a groundhog would eat me for dinner, because that what I wanted to do, I had no choice but to finish the session. I didn't hit all my zones to a T, but it got done, despite the Meh of it all.... I can't lie, really happy that next week is our longest run before race day.
@ Nicole...good work. It is supposed to be hard at this point in the training. The Z2 and Z3 efforts in the long run are to simulate what you'll feel at the end of the IM run, but without destroying your legs by asking you to run 20+ miles in training. In my almost 4 years with EN, the Z2 & Z3 effort at the end of the of the long run is the MOST important training session we do for an IM. It is what sets EN apart from other programs and is what sets up ENers to keep running at the end of an IM while most everyone else is walking. On race day, your racing self will thank your training self for working hard in the long training run.
Sounds like you are on track for a solid race. Well done!
You know I'm totally kidding, don't you? You'll have plenty of company on the course to keep the 4-footed spectators back in the cheap seats.
True story though. I stuck around for the midnight festivities, mainly because I actually could instead of lying comatose in a bed somewhere, and that meant a long walk in the dark for me and my wife back to our car. Going up this hill on the run course we came upon a deer standing in the wide strip of grass between the road and a paved walking path. He was just grazing there calmly. When we got to about 10 feet from him he looks up as to say "Hey guys, be cool. There's plenty for everybody." He didn't scamper away and just watched us shuffle on by. Never been that close to a live deer before.
Okay. All joking aside, yes, it is a ski resort in the mountains. There will be wildlife around in that beautiful area. Have I heard of any incident involving wildlife during the race? No. I suppose it is possible but do not worry about it. Not at all. Not even those pikes in the lake. Good fishing though.
Oh! That's right! I forgot about them wolverines. Shame on me! UM '91, '95
Question for you smart experienced folks: what do you think the least amount of miles someone should run before an IM? I know the coaches say to stop running after a set time, but as a slow runner (well, shuffler really) I'll never surpass 15 miles in a practice run. It makes me nervous going into a marathon with only 15 miles as my longest run.
I believe just run the long run time regardless. Wiki has a thing on this topic.