Options
IMCoz 2014 Week 4 of 12 - Building the machine
I was a little slow getting out of bed this morning after the weekend's beating. But post swim I feel much better. The swim itself was a tad on the slow side. Like someone put jello in the water. But, it got done and these longer sessions asre starting to seem normal.
3500m in total. My swim vol and distance are up from my past two builds but my run vol is not. I ran a ton getting ready for texas. not sure if I will be trying to match that again or not.
I may try and add a 3rd shorter swim on tuesday. dunno.
0
Comments
Jury is still out as to a short swim at lunch today or a nap. game time decision.
I like looking at cadence - I'm a slow runner, but paying attention to cadence during long runs helps me not daydream. 94 seems really fast!
I wonder where everyone else training for Coz is...
Everyone feeling great?
I'm really looking forward to this race - #3 this year - #4 overall. Look forward to meeting you all!
I did a half ironman in July, then did the get faster plan for a few weeks before dropping into the the 20-week plan with 12 weeks left (hmmm...does that even make sense? )
So far all is going well. This is a testing week for me -- hoping to see some improvement, even if just a bit. Fingers crossed!
Opted to go with power nap over extra swim today. got a good 30min of actual sleep. My kids will appreciate this as I get a bit cranky if I dont sleep enough. Never mind the fact that the reason I havent slept enough at night is because the little one has been in to talk to me in the middle of the night the past few nights...
@Jimmy - sounds like a good plan!
@Jimmy and @Rich: Congrats on the IMFL spots!
I did my bike test yesterday, and I had an FTP increase of 10%. I'm really happy about the bump (especially because my numbers are so low to begin with). Since that means I'm officially stronger than the last time I raced in Cozumel, I'm hoping that means I'll be a bit faster.
Swim day today, then run test tomorrow.
@Rich - Yup. See you in FL! I never win anything so this was nice.
Training today got a little sideways. The morning went as planned with a 30min bike with 3x4(3)@ 110% of FTP on th trainer then a 1hr run with 2x1mi Z4. Well, not quite Z4 but solid enough.
Lunch was to be a little bit of swim and some strength. But Our largest client was in town and if he wants to go to lunch, I go to lunch. Tonight I am taking my 8 yr old out to see a traveling show of Beauty and The Beast so there will be no evening make up of the misesd session. No worries though. If I was going to miss something, this would be the one I'd pick to miss.
I'm about to bug out early and take advantage of a halfway decent day to squeeze a bike in. I live in MI - will be relegated to the trainer soon... trying to get as many outside rides in as possible.
Today was 1hr trainer with 5x3(4) @ 240w which is an IF of 1.1. then gather as much time at 170w as I could muster which is my target watts for Austin 70.3 at the end of October. Then a 30min run Z2 out Z3 back.
Lunch run might become another nap...
I had my running test this morning, and ran my fastest 5k ever. My vDot increased from 30 to 33
It's so nice to see that I've gotten stronger/faster. But, I have a feeling my workouts are going to start feeling that much harder now...
Naps are good. I've taken one everyday this week...
4 1/2 hour ride done. 40 minute run will happen after the sun goes down. The rides seem to be getting extra long now...sigh
Didn't swim yesterday - felt a bit defiant and did a core/cardio video instead. :-/
Then a run with 15x30 fast 30 sec recover with cadence over 100.
Got my run done last night. Waited for sun to set, but it was still 90ish degrees. Will do the same thing tonight.
Like you I did 3:30 on the trainer this morning -- a steady ride. I was feeling tired so I dialed it back a bit. Watched a Mission Impossible movie and the beginning of the last Star Trek to battle the boredom. Thank goodness for Netflix.