Home Ironman Coeur d'Alene 2010

IMCDA 2010 Week 3

Ok boys and girls-

Since no one has started the weekly thread...I am doing it.  Consider me the "mayor" for IMCDA 2010 EN Style!  Starting next week I will do weekly lake temp updates and answer any course/town questions you might have.  Having done race several times and lived there for last 18 years maybe I can help.

Will find place for team dinner on Thursday night (when Coach Rich gets to town) and let you all know. 

Start using these weekly threads to update training, questions, suggestions, etc. 

And go...........

Comments

  • Hey Bryan - Thanks for getting this started.  hard to believe we're only 9? weeks away now.  It's my first time transitioning straight from the out season right into a 12 week race prep.  My long run essentially went from 75 minutes to 120 almost overnight, and it's a little painful still.  Seem to be hitting all the numbers, so can't complain though.

    I was wondering what everyone's basic schedule was - are you all aligned for swims M-Tu-F, Bike W-Sa-Su, and Long Run on Thursday?  I'm considering swapping my Wednesday bike with my Thursday long-run just due to scheduling problems.  Wondered what you all were doing? 

    We're also creeping up on time for a big bike week.  Things are moving so fast, yikes!

  • Yes, thanks for the kick start, Bryan. We must be all hunkered down and working hard, it's so quiet in this group. I just got back from a week in LA, where I had the luxury of training along the Pacific Coast Highway from Santa Monica through Malibu, and up into the mountains, while doing my running along the strand. Weather was perfect!

    My only training issue is 50+ years of swimming must finally be taking its toll - my left rotator cuff has felt sore and weak for 8-9 months now, so I've backed off to about 2hr 30 min of swimming weekly, where i used to do 3-3.5 at this stage of training. And I think the flip turns last week gave me a stiff lower back, which I'm still trying to recover from.

    @ Dominic - the Long Run is really the most draining element of training. Unless you recover super quickly (like, you're 20-something), I'd think trying to do those bike intervals (which are the SECOND hardest thing we do) the day after a long run would be a real challenge. It's hard enough doing those two longer bikes back to back at the intensity levels recommended. So Thursday run - Friday active recovery - Sat/Sun bike rides is a pattern that makes a lot of sense to me. But sometimes life doesn't let us train rationally. So if you can't make that schedule, just pay a LOT of attention to recovery needs after the big workouts: Long Run, bike intervals, and Saturday's Ride/Run.

  • I'm doing the Lonestar Half as my BIG DAY this Saturday- I'm amazed that I've gotten this far and feeling pretty good. Send me some run mojo.

    Did anyone see Andy Potts time at NO - a two hour bike split- yikes, his overall time will be my bike split.
  • @ Al - Thanks for the insight.  Very good point on the bike intervals following the long run.  I wasn't focused in on the fact that I wouldn't be able to hit the same intensity for bike intervals on tired legs.  I'm moving my long run to Sunday this week (scheduled day off), and will move to a Thursday morning schedule for the next 8-9 weeks.  That's very do-able.  Hope the rotator cuff gets better.

  • Bryan,

    Thanks for starting this thread!

    Training is going well. I am trying to stick to the plan as closely as possible, getting my workouts done in the morning. Biggest issue I have had so far is long run day. After the Wednesday bike intervals and brick run, I have a hard time getting up early Thursday morning for the long run. The last few weeks I have chosen to sleep in an extra 2 hours and do that run at night. Seems to be working well and the extra couple hours of sleep make me feel so much better.

    I am going to Florida tomorrow for a 4-day weekend at the beach with BFF and her family. Taking my bike, wetsuit, and plan to get the workouts done early before everyone is ready to head to the beach for the day.

    Next weekend is Beast of the East half ironman in Hiawassee, GA. Back to the hills in preparation for CDA.

    Looking forward to the group dinner and meeting all of you in CDA!!

    Wendy
  • @ Wendy - Here's my theory on long run timing. I do my long runs starting around 1-2 PM, so I get used to running in the afternoon, which is what I'll be doing in the race! I have the luxury of getting Thursdays off to do that. So, a long run in the afternoon, especially if it's warm, is a GOOD idea, as that's what we'll be doing in the race.
  • All - I'm deep into the program with some adjustments. Got back from a trip to Nashville yesterday afternoon and ran 16 miles in the PM...about 80 degrees and humid. I was able to avg about 8:10 miles through 12, then slowed from dehydration. Like Al said, the run is definitely the most draining part. In fact, my shoes were squishin' after just 5 miles because they weren't draining. Time to drill some holes in the soles. I loved Coach Pat's advice for long run recovery...e.g., get into dry clothes right away. Spoken like a true northerner. My post run/ride recovery in Tampa is a little different. It starts with...get something to drink right away. Continue drinking while dripping sweat. Then I take a milk jug out of my trunk that I keep filled with water...strip down to run/bike shorts only and take a one gallon shower. Now dry off and drink some more...then head to Smoothie King. That's the ticket! Our temperatures are climbing and we'll be moving into the upper 80s before May with summer humidity close behind. That makes the long runs much harder. Anyway, I'm holding myself together and looking forward to the two weeks post IMCDA.
  • Today's long run was in ideal conditions - overcast, mid 50s at 2 PM. Did 15.3 mi in 2:05, with 2 x 15 min @ 7:00 at the end of the first hour, and 1 x 20 min @ 7:25 at the end of the 2nd hr. This was far and away the fastest 2 + hour run I have ever done in training - and I felt good while doing it. I guess that "fast, then far" scheme is working for me. I'm eager to see what I do in my half-marathon race a week from Sunday - last two years I've gone 1:34 and 1:37. If I go faster, the downside is I'll have to run faster in CDA!
  • @ Paul

    Might I suggest the K-Swiss K-ONA or Keahou II.  Both are great shoes and come complete with holes for draining water/sweat out of the shoes.  Also has the Air Flow system which is pretty simple but remarkable for keeping the feet cool.  Actually is just some holes in the front of the shoe! 

    Long run today when I got home from work.  Right at 2 hours and a bit over 14 miles!  Knew I was in trouble early because I really did not have anything substantial for lunch.  Went 20' warm up and then 2x15' at 7:20's then 1x30 and 1x20 with 4' intervals.  Going to run a 1//2 Marathon in CDA at Memoria Day Weekend and would really like to go sub 1:40!  Seems doable just working backwards from today's numbers.  Knock 9 minutes from today's run for 13 miles and 1:00/mile faster puts me at 1:37!

    Just thinking.....

  • Bryan - I wore the K-Swiss KONA all last year and have a new one in a box in my closet. I'll be breaking those in the month before IMCDA. I used to train in Adidas Clima Cools which had drainage ports in them, but they stopped making them. Most of the shows that drain don't have enough support...so I'll drill. Wed I stopped three times to wring out my socks...yuck!

    Good luck on your half. I'm hoping it's a lot drier at IMCDA than Tampa. I did the Boise 70.3 last year and it rained hard during the bike. Go figure!
  • Argh... I got the family cold yesterday, so no long run for me. Between the 8 month old and the 4 1/2 year old bringing things home, I didn't stand a chance. Anyways. I put in a 3 hour nap instead of the run. ;-) I did run 1:20 today and felt ok.
    On Sunday I am doing the first race rehersal. I live in Davis, CA and the Tour of CA starts stage 2 here, so they are doing a charity ride this weekend of the same 115 mile course. I figured it would be a good chance to ride that far (i've never ridden more than 70 and that was last weekend) with aid stations and support if needed. So, hopefully I will have all the nutrition and every thing dialed in. basically sticking with 4 or 5 scoops of Infinit in 3 bottles and collect water at the aid stations for the bottle in my aero bars. thats what worked at IM 70.3 oceanside. Then I'll use the bike check at the end to store my bike while I go on the 45 min or hour run. Hopefully I will feel better by Sunday.
  •  

    GOOD LUCK DONNA!!  Can't wait to hear about your race on Monday.

  • Hi All - I am doing well with the plan despite a crazy life schedule of grad school and student teaching (signing up for an IRonman during this time was not the smartest move I've ever made!), not to mention having 3 busy children! - however I am doing it - I often have to work out at 4:30 am which is rough but its the only way to do it. It also means plenty of trainer time and treadmill time. However, I feel good and feel on track. I often have to move the schedule around though because of life. I prefer when I can keep the long run on Thursday mornings but it doesn't always happen. Thanks for starting the thread!
  • Holy CR--!

    Not sure what plan everyone is on but mine called for 60' swim, 240' bike and 60' run.....

    Was really looking forward to drilling this workout.  Pumped up, good rest last night, etc.  Decided to do the swim in Pacific Ocean so headed out to Zuma Beach early and swam about 5 lifeguard towers up turned around and came back.  Not quite an hour but water was cold!  When I came out of water dude on the beach said a sea lion was following about 10 yds behind me the whole way!  This was highlight of workout and downhill from there!

    Drove to office and got ready to roll.  Planned on bike/run from office because location is superb, shower is there and have to be to a party out this way by 6pm.  Decided to do a bit of a reverse from normal route and go out Malibu Canyon to PCH then go N to Pt. Magu and through valley, over mtn to Hidden Valley and back to office for run.  Bike slayed me.  Not sure what was wrong.  Legs felt so flat. Not sure if it was riding solo, wind or long run from Thursday.  First 2.5 hours were okay and held watts, but then I had to climb Potrero Rd and it killed me.  Had to stop 2x and I never stop.  Limped back to office and went for the run, but was totally fried.  Made it about 2 miles.  Could not see the sense in a workout that was going to do nothing for me fitness wise!

    Will download numbers later.  Maybe answer is in there...

  •  @Lisa - You are a HERO! Getting to the starting line and finishing at CDA will be two supreme accomplishments, given your over full life at this time. Here's to continued success juggling it all.

    @ Bryan - No that doesn't sound good. Sounds like a long-term recovery issue. That Thursday run was hard for me, I took over 24 hours to get back to what I felt what a properly hydrated state, and I was running in low 50s, with no sun. Luckily the weather and family commitments are dictating a Sunday Big Day for me. I wonder if you had sufficient re-hydration from that Thursday, or got sufficient recovery on Friday?

  • Did the Swim/Bike/Run today -  and boy I am tired.

    I swam about 2600m in 52' and then headed out for a 70 mile ride in 4:01. Missed my goal watts of 210 (199) but sat at IF of .79 and TSS of 193.  Also did about 2500 feet of climbing and it was windy - which helped me negative split my ride by 11 minutes.  Came back to the car at the pool and did a 60' run - it is pretty hilly around the pool - something like 500-600 feet of climbing and only got in 6.6 miles.  But did nail a 1 1/2 mile section of flat at my MP goal pace of 8:15 and negative split the run.

    Looking forward to resting tomorrow. Hope everyone else had a good training day.

  • @ Bryan, Al & Thomas - our pool doesn't open until 1000 on weekends and the gulf is too far, so I did the bike/run only today. Did my standard 83 mile route in a record 3:59...mostly into a steady headwind on the return trip. This was more than 10 mins faster than my previous best...totally stoked. Then I drove to a local trail that's on the way home and ran 6.56 miles in 54 (8:15 pace). Pretty hot by then! I would have swam but I couldn't miss the expo for St Anthony's triathlon. It's tough enough to pass on a major race in your back yard, but at least I could attend the expo and help the economy! image

    Bryan - I lived in Thousand Oaks many moons ago and worked in Santa Monica. Your posts bring back memories.
  • Think I figured out most of Saturday's misses...

    226 TSS for 3:40 in the saddle and only 63 miles.  Lots of climbing and lots of wind.  Be interesting to see what FTP is when we test on Tuesday.  Maybe I am shooting too high. 

    @Al - Think you are spot on about hydration.  Thursday run was pretty killer.  Pee was not good color when done biking  yesterday and that is on top of three bottles. 

    Good work everyone!

  • Warning to 1st timers on this course, reading the wiki post from Rich: read what he says not as what to do, but as what NOT to do. Specifically this part: "So, this is your rythmn on the hills: wow, check me out, bombing down this hill with good visibility and, wheeee, I'm holding 34mph across the this flat into the next hill that I can see. Hmm...doesn't look so bad, I think I can power up this...hammer, hammer, hammer but, DOH! false flat...that's ok, feeling good I'll stay on the gas, I've got a tasty average speed and wanna keep it" The idea, of course, is to follow the standard EN hill climbing protocol, NOT to hammer up each of the > 20 short steep hills each lap.

    Today, I did the Big Day trio. I was expecting sun, but it was very filtered, so a dry day in the  mid-upper 50s. Swim was fine, 2850 meters in an hour. Drove to the park to meet a younger tri newbie (early 30s means he's a tyke to me) who wanted to get some time in the saddle, and was willing to sit in at my pace. I pulled him the whole way, but at least had some company. 65 miles, 2865' of climbing, 3:45, NP 186, IF .736, TSS 205m HR 102 (yes, that's One Oh Two). One mildly amusing interlude: we stopped to pee at a truck weigh station about 2:30 in. I tried to prop my bike on the curb and it slowly fell over; I caught it before anything really hit. But when we started up again, I was getting gapped by this guy who'd been barely keeping up with me, and my HR was going up into to 110's. Was I starting to bonk? At the next stop light, I check to see if my tire was low, but in the process noticed my front brake had been jammed against the wheel - must have gotten jammed over in the pseudo fall. I had adjusted it the day before, putting the bike back together after my trip to LA, and must not have tightened it enough.Gave it a twist, and resumed my rightful place in front.

    The run was in Pt Defiance park, a hilly, wooded large urban park jutting into Puget Sound at the northern tip of Tacoma. Basicially out and up for 3.7 miles @ 8:56, then back and down @ 7:27. No fluid or fueling issues, felt good the whole day, and didn't even nap two hours after, as I sometimes need to do if a long workout is too hard for my current fitness level. Next week, recovery, and a half marathon on Sunday.

  •  @Paul-

    My pool opened at noon - needless to say, family wasn't happy that I came home from doing case at hospital and then started a 6 1/2 hour evolution that got me home at 7pm on Saturday night. I almost dropped the swim which would have been better on the home front.

  • So, my big day was the Lonestar HIM in Galveston. I was really nervous as I am NOT READY, but I did make a list of why I was going to be out there - and it helped alot. Swim was super choppy ( they cancelled the swim the day before) and it took me forever, but luckily I am comfortable in water and just kept plodding along. I have got to learn how to swim straighter----- Bike was great - windy but newly paved road - no hills. And I- me- Little Miss slowpoke got a drafting penalty - at 15 mph - I was about 3 bike lengths - the course was pretty crowded and it was tough to keep the distance. BUT! I biked the entire 56 without a stop and my back held together - which is huge for me. Run just plain sucked - it was almost 90 - great support and water stops - four loops of the same course - felt like a hamster and walked alot. Got to see my hubby on the run - he did a 5:58. I'm just thrilled I started - and finished - 8:06- yikes yuck!. Don't quite have any speed, but I'm old enough to be most of your's mothers (except AL).
    This was the big checkpoint in this Ironman quest - I had to finish, without the back and knee problems I've been having - and I've already recovered pretty well and got a slow swim in today - so BRING ON CDA!!!
  • @ Thomas - YOU DA MAN! Fortunately, I get SAUs simply by taking the frau to dinner. It's like -- "Honey, I'm going to be swimming, biking and running all day; but hey, would you like to go to dinner late on Saturday and maybe watch a movie with me Sunday?" Bam, life is good and she is 100% behind me.
  • Thanks for starting this thread!!

    Training has been going well overall. I did my big day on Saturday. It rained all day so this was an indoor event.

    1 hour swim – 3400 yds total with 2000 at 1:40 and then a 500 @ 1:36. Best pace this season. Went home and got on the tribike on the trainer and loaded up the CDA real video on the computainer and got to work. The new Joule made it easier to hit 30 min wattage targets that I had set out. Nailed them at  70%, 71%, 72%, 73%,74%, 76%. IF = .72 and TSS= 203.   Some time the hills were a bit of relief as I could get up out of the areo position for a bit. Seeing the course before I get there and riding the hills helps with the pre race confidence level.

    Transitioned to the dreadmill for the hour run. A outside left knee tendon was bit sore and it finally warmed up after 30’. The second 30 min dialed it back to only 10 ‘ at Z2 and 20’ at the midpoint between Z1 and Z2. 

    All in all a good day.   I need to keep an eye on that outer knee situation. It seems to be bike based. On the long run last week it finally warmer up at 50’ in and felt good for the rest of the run.

    Matt
  •  @ Donna - Way To Go! "Just keep moving forward" is the best motto for the day, I'm told. As to the penalty, as I learned last year, Ironman is going from an educational mode to an enforcement mode in their approach to marshalling the racers. 

  • Donna - AWESOME job!!
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