My work holds a 10k race twice a year, it was postponed 2 weeks ago due to rain to today. So yesterday I cut my bike workout a bit short and only did 45' with a 2x10 @FTP, because my legs had been feeling really tired since the weekend. This morning I was feeling pretty good and for the first, oh, 6k of the 10k I was doing pretty good - no vDot increase in my future, but legit for my current vDot, and then my legs went POP! It was literally like the gas had drained from a tank, cardio was still fine, mental energy good, but the legs just couldn't seem to hold pace any more. Had been on pace for ~48:30 or so and ended up with a ~54:45 so something went wrong. With that half-iron this weekend I think my best bet is to take tomorrow and Friday completely off and see how I feel. There's part of me that wonders if maybe I should pull the plug on the HIM too. While it's an open water swim opportunity that's paid for, yadda-yadda, I don't know if I want to start my 2010 season with a DNF in case things aren't going well. Guess we'll see what some rest does for me.
Solid day for me. 2x10 on the tri bike at 211 + 223 watts (my #'s are always better on the tri bike. I must cheat horribly on the road bike but am too lazy to officially deal with all the fit stuff etc so I just tinker around with it myself). then off for a 30 min run. Good morning indeed which is nice since I did nothing yesterday. Got caught up playing with website project stuff and poof. Looked at the clock and was out of time. Oops!
The eldest member of Team Boyle (Bruce) is in town this weekend to run a 1/2 mary with us. Not going to lie. I do believe he's got my number this time. He's gotten quick and my run has gone the other way. I might have to trip him at the line or I'll never hear the end of it!
@Nemo--no swim on the schedule today, but I took yesterday off b/c of the RMR test first hting in the morning with no eating, drinking, or exercise, then I had work. Also, with this thyroid thing, I have good days and bad days as I get regulated. Yesterday, I just didn't feel well at all, so I decided to just go with it. Today, I feel like a bright shining star. Just wanted to get the swim in, b/c I felt so good and I enjoy it. Swam only 1850--just enough to begin the increase to 3x/week, as I am supposed to be doing on the HIM schedule--which I haven't hit yet.
And only because AIP is my new, favorite abbreviation, and you all are rocking the pool workouts, I swam! Now, I am laying on a tennis ball, trying to work out the knots of the day.
OK- I'm an SOI (shoulder on ice) this morning. It's a beautiful day for a ride, but my neck & shoulder are still too painful from the muscle pull to consider dropping into aerobars for an hour. Swimming is out too. I think I'll have to give up my mission to hit 100 consecutive pushups until after IMWI.
okay sounds like everybody is doing well and welcome Bob to this thread and sorry Todd that you have been ill. shingles, way painful I have heard. I am going to pool today with DH, his first since October as he wants to learn to swim... the masters swim coaches are pretty patient. I have PT before that for my shoulder (Nemo)....making some progress! I ran 10 yesterday so I am rolling along this week. Walked 2 in trails with my youngest 2 kids and did afternoon ride of 14 with DH as he has only ridden 4 x since November.... (he had an viral ear infection that affected his balance). It was 91 here yesterday! the heat came right off the pavement and my run got warm but the dog was having more trouble than me. lots f "admin" on the dog, will analyze if he comes with me next time, stopped at water fountains, bathrooms, shade to ensure he was okay although in a.m. yet I was determined to run 10 and work with him to do so. he pulled horribly we have regressed until mile 6!! I put him in the shade so I could finish with lunges, and etc... jumps, sideways stuff and some shoulder exercises (minus the weights). 3 weeks since synthroid change and I feel better. amazing just on the bike, before I could go about 8 miles and be whooped at car.. and yesterday I rode 14 after I had run 10! so I tell you that Michele.....still attempting to get the training done mon - friday... so moving on. will let you know how my 2nd week goes as far as my body taking the work lumped together!! oh yeah got a massage yesterday to work on IT/piriformis and shoulder/arm. husband asked me if it was relaxing and did I enjoy uh no!! painful. but yes it felt good. nice tri IM friend of mine so we nattered thru the painful spots. That was only my first Real massage, have had post race ones. next one is scheduled already after my car ride return from SC in 2 weeks... so now I have been to PT, got steroid, prenizone, anti inflam, rested, doing exercises and have added in massage with my own tennis ball, stick and roller! and I say I am not high maintenance
Getting in the groove. This my first week of consecutive early morning workouts. Have been up before 5 the last 3 days to get things done before my work day. Admittedly, it has been tough getting back in this routine.
But, the long run is in the books and I love getting that done!!! Everyone have a great day!
90' run done wth 5'/30" strategy. Garmin dead this morning, so I'm not really sure how it went. Felt good, went by RPE, running the last 15' continuous. Done, and now I have to get my AIG (a$$ in gear) to get to work!
OK, so what's the approved running abbreviation? FOP (feet on pavement) or AOR (a$$ on road)?
AIP at 5:30 this morning. Gina, you're so right!---it was rough adjusting to the early morning workout schedule but I'm so glad I'm in the groove now.
Beth: What a great test week for you!
Tony: Good plan for a mini-taper for your HIM. What race are you doing? I hear ya about the doing the race...and you're right, it would be a good OWS opportunity. If you're not feeling the race love, no big deal on dropping it. I think it'll depend on what your expectations are if you're not feeling rested.
Todd: Ouch! Shingles in the ear! That's can't be comfortable with swim goggle and bike helmet straps. Hope you're on the mend.
Bob: Nice to have you join! I had no idea you were doing IMWI this year. IIRC, you CRUSHED IMLP last year right?
Leigh: Girlfriend, you are on fire this year! Can't wait to see you fly @ IMMoo. BTW, your ATA website/blog/self-massage series has been sooo helpful. Thank you.
Nemo: Good idea to put off the 100 pushup thingy...Hope your shoulder is feeling better soon. We have Protour boyfriends to stalk in 9 days!
TOC Ladies, you mission, if you choose to accept it, is to ogle lots of protour boyfriends and take lots of pics! The girl cave still has lots of empty walls.
I admire all this swimming! Team IMWI, we are going to be aquatic ninjas by race day!
I love the vibe here. Ran 90 minutes yesterday as I am still in OS officially. Totalled 4 miles at TP (2.2 nonstop as I had flat area). Today was 3x10'@ FTP. Quads were still sore despite ice bath after run, stretching and rolling last night. But I got the bike done and am looking forward to sleeping in tomorrow and my usual Friday night pool session.
Rain on Saturday is still in forecast. Might be swapping things around. I am still in prima donna mode- I don't ride in the rain on purpose. IM training is a different story.
No I can't see past week 4 of training, we need to ping CDA or other peeps earlier than us. When are the epic weekends and Race sims??/ what weeks: that would help. never could figure that Excel spreadsheet out, don't have excel anyways. and I tried the Wiki and well, if you have it figured out, lmk. Thanks. Look at Aug 14 - 17, gotta take son to college and orientation in Nashville. is that our Race sim weekend.?? will readjust.
I swam pain free, fr 20' ish minutes, so good time in the water. also rode my mt bike for first time since Nov 21!! technically still on the state's winning team and first short race is May 30th, rut row!!! oh yeah they finished up the marathon series, won team trophy too!! so anyways I rode it easy on easy trail too! 5 miles!! oh yeah, think I could run it faster...!! but pretty on trail. off road triathlon here in my 'hood where I train on June 26th, Xterra so targeting that for fun and for serious good time at 7 a.m.! it is called Dawg Days or some such, all new this MT biking scene.....and has nothing to do with IM but the food sure is good afterwards!! took dog for run afterwards in the shade...his tongue was still lolling. hey I gotta scoot, about 92 out there and about to grill chicken!! not too humid yet... ha. you just wait to catch up with me in July and August!! I about froze last year at IMLP!! Leigh was witness to my thin blood!! m
M-about 92 out there.....u mean 92 degrees F???? Amazing temps, it is around 50 in Minneapolis. Wishing it was 92 here, love, love the hot, hot weather. Guess AK is the place to live
Thanks, Nemo. So, our long runs fall those weeks? I like to take those days off, so looking ahead.
Hmmmm, what exactly do you mean by long runs? We have a long run every Thursday. But I'm guessing you mean something like any run over X hours (just not sure what you want that X to be). I doubt they have us doing the longest runs on the same weeks as a Race Sim. Then again, they can be kinda mean sometimes!
Thanks, Nemo. So, our long runs fall those weeks? I like to take those days off, so looking ahead.
Hmmmm, what exactly do you mean by long runs? We have a long run every Thursday. But I'm guessing you mean something like any run over X hours (just not sure what you want that X to be). I doubt they have us doing the longest runs on the same weeks as a Race Sim. Then again, they can be kinda mean sometimes!
I bet she means the 2:30s. You know, the ones that make us quake.
Thanks, Nemo. So, our long runs fall those weeks? I like to take those days off, so looking ahead.
Hmmmm, what exactly do you mean by long runs? We have a long run every Thursday. But I'm guessing you mean something like any run over X hours (just not sure what you want that X to be). I doubt they have us doing the longest runs on the same weeks as a Race Sim. Then again, they can be kinda mean sometimes!
I bet she means the 2:30s. You know, the ones that make us quake.
Those or the ones I am referring to. The 2:20s-2:30s.
Comments
My work holds a 10k race twice a year, it was postponed 2 weeks ago due to rain to today. So yesterday I cut my bike workout a bit short and only did 45' with a 2x10 @FTP, because my legs had been feeling really tired since the weekend. This morning I was feeling pretty good and for the first, oh, 6k of the 10k I was doing pretty good - no vDot increase in my future, but legit for my current vDot, and then my legs went POP! It was literally like the gas had drained from a tank, cardio was still fine, mental energy good, but the legs just couldn't seem to hold pace any more. Had been on pace for ~48:30 or so and ended up with a ~54:45 so something went wrong. With that half-iron this weekend I think my best bet is to take tomorrow and Friday completely off and see how I feel. There's part of me that wonders if maybe I should pull the plug on the HIM too. While it's an open water swim opportunity that's paid for, yadda-yadda, I don't know if I want to start my 2010 season with a DNF in case things aren't going well. Guess we'll see what some rest does for me.
Solid day for me. 2x10 on the tri bike at 211 + 223 watts (my #'s are always better on the tri bike. I must cheat horribly on the road bike but am too lazy to officially deal with all the fit stuff etc so I just tinker around with it myself). then off for a 30 min run. Good morning indeed which is nice since I did nothing yesterday. Got caught up playing with website project stuff and poof. Looked at the clock and was out of time. Oops!
The eldest member of Team Boyle (Bruce) is in town this weekend to run a 1/2 mary with us. Not going to lie. I do believe he's got my number this time. He's gotten quick and my run has gone the other way. I might have to trip him at the line or I'll never hear the end of it!
@Nemo--no swim on the schedule today, but I took yesterday off b/c of the RMR test first hting in the morning with no eating, drinking, or exercise, then I had work. Also, with this thyroid thing, I have good days and bad days as I get regulated. Yesterday, I just didn't feel well at all, so I decided to just go with it. Today, I feel like a bright shining star.
Just wanted to get the swim in, b/c I felt so good and I enjoy it. 
Swam only 1850--just enough to begin the increase to 3x/week, as I am supposed to be doing on the HIM schedule--which I haven't hit yet. 
Awww, MooJo is so dang cute
19 sec off last vdot pace, running a) at lunch between meetings, b) in the wind, c) solo, d) with two hills of note.
I'm going to call that vdot held, with a note to test on a real 5k when I can find one.
Gah.
And only because AIP is my new, favorite abbreviation, and you all are rocking the pool workouts, I swam! Now, I am laying on a tennis ball, trying to work out the knots of the day.
okay sounds like everybody is doing well and welcome Bob to this thread and sorry Todd that you have been ill. shingles, way painful I have heard. I am going to pool today with DH, his first since October as he wants to learn to swim... the masters swim coaches are pretty patient. I have PT before that for my shoulder (Nemo)....making some progress! I ran 10 yesterday so I am rolling along this week. Walked 2 in trails with my youngest 2 kids and did afternoon ride of 14 with DH as he has only ridden 4 x since November.... (he had an viral ear infection that affected his balance). It was 91 here yesterday! the heat came right off the pavement and my run got warm but the dog was having more trouble than me. lots f "admin" on the dog, will analyze if he comes with me next time, stopped at water fountains, bathrooms, shade to ensure he was okay although in a.m. yet I was determined to run 10 and work with him to do so. he pulled horribly we have regressed until mile 6!! I put him in the shade so I could finish with lunges, and etc... jumps, sideways stuff and some shoulder exercises (minus the weights). 3 weeks since synthroid change and I feel better. amazing just on the bike, before I could go about 8 miles and be whooped at car.. and yesterday I rode 14 after I had run 10! so I tell you that Michele.....still attempting to get the training done mon - friday... so moving on. will let you know how my 2nd week goes as far as my body taking the work lumped together!! oh yeah got a massage yesterday to work on IT/piriformis and shoulder/arm. husband asked me if it was relaxing and did I enjoy
uh no!! painful. but yes it felt good. nice tri IM friend of mine so we nattered thru the painful spots. 
That was only my first Real massage, have had post race ones. next one is scheduled already after my car ride return from SC in 2 weeks... so now I have been to PT, got steroid, prenizone, anti inflam, rested, doing exercises and have added in massage with my own tennis ball, stick and roller! 
and I say I am not high maintenance
Getting in the groove. This my first week of consecutive early morning workouts. Have been up before 5 the last 3 days to get things done before my work day. Admittedly, it has been tough getting back in this routine.
But, the long run is in the books and I love getting that done!!! Everyone have a great day!
90' run done wth 5'/30" strategy. Garmin dead this morning, so I'm not really sure how it went. Felt good, went by RPE, running the last 15' continuous. Done, and now I have to get my AIG (a$$ in gear) to get to work!
OK, so what's the approved running abbreviation? FOP (feet on pavement) or AOR (a$$ on road)?
Beth: What a great test week for you!
Tony: Good plan for a mini-taper for your HIM. What race are you doing? I hear ya about the doing the race...and you're right, it would be a good OWS opportunity. If you're not feeling the race love, no big deal on dropping it. I think it'll depend on what your expectations are if you're not feeling rested.
Todd: Ouch! Shingles in the ear! That's can't be comfortable with swim goggle and bike helmet straps. Hope you're on the mend.
Bob: Nice to have you join! I had no idea you were doing IMWI this year. IIRC, you CRUSHED IMLP last year right?
Leigh: Girlfriend, you are on fire this year! Can't wait to see you fly @ IMMoo. BTW, your ATA website/blog/self-massage series has been sooo helpful. Thank you.
Nemo: Good idea to put off the 100 pushup thingy...Hope your shoulder is feeling better soon. We have Protour boyfriends to stalk in 9 days!
TOC Ladies, you mission, if you choose to accept it, is to ogle lots of protour boyfriends and take lots of pics! The girl cave still has lots of empty walls.
I admire all this swimming! Team IMWI, we are going to be aquatic ninjas by race day!
I vote for AOR.
Rain on Saturday is still in forecast. Might be swapping things around. I am still in prima donna mode- I don't ride in the rain on purpose. IM training is a different story.
Does anyone know what weeks our longest runs will fall??? Trying to plan ahead.
Errbody good with AOR? I think it keeps the "theme" consistent. As classy as it is.
AOB= Bike (subset is AOD for drainer)
AOR= Run (subset is AOM for 'mil)
(AOT is too confusing cause it could be treadmill or trainer)
And best of all
HOP= Head On Pillow, SLEEEEEEEEEEEEEP!!
How's that work?
That's awesome. My fav is HOP.
I need HOP right now!
Just got up from HOP....that is after my AOR for 120 min!!! Now my feet hurt, but that's ok cuz feels excellent to be done
I think that info is in the Season Plan stuff. I'll do a little digging tonight
I swam pain free, fr 20' ish minutes, so good time in the water. also rode my mt bike for first time since Nov 21!! technically still on the state's winning team and first short race is May 30th, rut row!!! oh yeah they finished up the marathon series, won team trophy too!! so anyways I rode it easy on easy trail too! 5 miles!! oh yeah, think I could run it faster...!! but pretty on trail. off road triathlon here in my 'hood where I train on June 26th, Xterra so targeting that for fun and for serious good time at 7 a.m.! it is called Dawg Days or some such, all new this MT biking scene.....and has nothing to do with IM but the food sure is good afterwards!! took dog for run afterwards in the shade...his tongue was still lolling. hey I gotta scoot, about 92 out there and about to grill chicken!! not too humid yet... ha. you just wait to catch up with me in July and August!! I about froze last year at IMLP!! Leigh was witness to my thin blood!! m
OK, I found it- it's in the Season Planning stuff:
Weeks 2 Go Starting Workout Comment
10 July 5 Big Day Many of us will be a Mooooo Camp, Perfect!
7 July 26 Race Sim
4 Aug 16 Race Sim
M-about 92 out there.....u mean 92 degrees F???? Amazing temps, it is around 50 in Minneapolis. Wishing it was 92 here, love, love the hot, hot weather. Guess AK is the place to live
Hmmmm, what exactly do you mean by long runs? We have a long run every Thursday. But I'm guessing you mean something like any run over X hours (just not sure what you want that X to be). I doubt they have us doing the longest runs on the same weeks as a Race Sim. Then again, they can be kinda mean sometimes!
I bet she means the 2:30s. You know, the ones that make us quake.