OK- I peaked around. Don't ask me how I got this- it's a "don't ask don't tell" dealio
Longest runs (from what I could figure out) are done on
8/5
8/19 (same week as a Race Sim- those devils).
I didn't see anything longer than 2:20 in the plans. That's consistent with the "changes we made to the plans" podcast the guys put out several months ago.
okay so 16 Aug is when we take Andrew to college so will readjust that one, either using that weekend as taper or as recovery! yes I mean 92 degrees! my pool has been open since 1 April! I am already tanned and my flowerpots need watering 1 - 2 per day! running in shorts and cycling in singlet/short and no socks no gloves! but not stinkin hot yet. nope that is 100 +.. like last year's Race sim??? the hottest day of the whole year!! so ya know August 16th will be that way. okay I am sick but I like the 2:20 runs!! look forward to them. yes Big day july 5th will save for camp weekend and jul 26th? hmm.. maybe so. AK = alaska and AR = Arkansas a common mistake but nope I am not in AK!! hee hee, not sure if I could as it gets dark so early there. like Idaho on IM??? unbelievable, light at 4:30 a.m., hard to get used to that and dark at regular time. weird to me. and not humid in ID either... so between those two it felt different. Arkansas is very nice right now. I am finishing running when it is about 80 and sunny. the earlier in the morn more humid... so 98% is not uncommon! but I started running June 04 so it just feels like homecoming to me. my heat tolerance is over 106 I am unable to run.. over 100 is quite labored and takes a bunch of water and walk breaks.. but 90ish at IMKY 07 felt good! I carry some water and will also "drop" some water or other on my route and do and out and back and there are water fountains on the Rivertrail but spaced maybe every 2.5 miles which is not enough for me. if running. I will freeze water and then use that too back in my cooler or "drop" those in hidden bushes sorta!! anyways it works. okay enough about the heat!! now 50 is nice running weather though... esp if racing. PT said that pushups should not aggravate arm so will go back to them, ease into them. m
Race sims for St George were 3 weeks and 6 weeks out, not 4 and 7. I'm at work so I can't look up when 2:30 runs were but will when I get home tomorrow and post to thread. Did work off 12 rather than 20 week plan so that may make a little difference.
So to introduce myself. I'm Lynne, an IM SG DNF so I have some Ironman sized unfinished business and a Moo style solution. Have worked out the time off which was going to be the problem so Moo here I come. It'll be my 7th start, 6th finish with 3 being Placid and 2 previous Moo. Loving the chatty vibe of the Moo crowd as SG was quieter, I'll need the external reinforcement as I'll be on nights from June 2(6) through July 27th. I live in HI and am a rising third year pediatrics resident.
Ride em Cowgirls! Here's to coach Rich at mile 18- except that's a pretty dark portion of the course if anyone is out a wee bit of time so it may ruin the effect. Guess we'll just have to all be fast
Posted By Kitima Boonvisudhi on 06 May 2010 07:44 AM
Bob: Nice to have you join! I had no idea you were doing IMWI this year. IIRC, you CRUSHED IMLP last year right?
Kitma, yes I did do LP last year which was my 1st IM. I thought I was going to be a 1 IMer and done ( so did my wife) But I had so much fun in the hills of NY I thought I would do it again. And fortunately my wife and family loved the event so much they wanted me to do another as well.
Since LP was full when we came to this decision, and I like those hilly courses, I decided to head to Moo land for #2.
AOB today at 3:30 for a 2 hour drive to join Coach P, Leigh B and Mike Grafeo for a 5-6 hour bike in the hills of NH ( Mooseman 70.3 course) Looking forward to some great riding and EN comraderie !!
Welcome Lynette, sorry to hear about the DNF, love to read more about your thoughts on UT??? it is on my radar. but like you I don't like cold water...... took forever at CDA 08, water was 58 but colder in race rehearsals there. anyways, love to hear your thoughts about the logistics of getting to UT.... since I am in AR... and what you thought about scenery, etc. okay more coffee! m
AOB @ 6:15 for 30/30s and a 20 min brick run. Why is it I can run so much faster off the bike? Seriously, I just think I'm jogging along but the Garmin says something else entirely! It's just amazing to me.
I think I'm gonna need a spreadsheet to remember all the intervals in tomorrows ride!! This is Beg HIM Week 7 (out of 12), a 3 hour ride with:
8' (3') @ FTP/z4-5 10' (3') @ FTP/z4-5 15' (3') @ FTP/z4-5 4 x 10' (2') @ 80-85%/z3; for each interval include 2' standing WITHOUT spiking watts or effort, ie, standing for position change only. Remainder of ride time is @75-80%/z2, in the aerobars, practicing steady riding: no surges, constant power, etc.
I'm with you on running fast off the bike -- I think LRP just doesn't computer after threshold pace and 30/30s.
Long workouts - I'll own up. Ones like that get written on my arm.
Posted By Nemo Brauch on 07 May 2010 09:05 AM
AOB @ 6:15 for 30/30s and a 20 min brick run. Why is it I can run so much faster off the bike? Seriously, I just think I'm jogging along but the Garmin says something else entirely! It's just amazing to me.
I think I'm gonna need a spreadsheet to remember all the intervals in tomorrows ride!! This is Beg HIM Week 7 (out of 12), a 3 hour ride with:
8' (3') @ FTP/z4-5
10' (3') @ FTP/z4-5
15' (3') @ FTP/z4-5
4 x 10' (2') @ 80-85%/z3; for each interval include 2' standing WITHOUT spiking watts or effort, ie, standing for position change only.
Remainder of ride time is @75-80%/z2, in the aerobars, practicing steady riding: no surges, constant power, etc.
Posted By lynnette johnson on 07 May 2010 01:46 AM
Race sims for St George were 3 weeks and 6 weeks out, not 4 and 7. I'm at work so I can't look up when 2:30 runs were but will when I get home tomorrow and post to thread. Did work off 12 rather than 20 week plan so that may make a little difference.
So to introduce myself. I'm Lynne, an IM SG DNF so I have some Ironman sized unfinished business and a Moo style solution. Have worked out the time off which was going to be the problem so Moo here I come. It'll be my 7th start, 6th finish with 3 being Placid and 2 previous Moo. Loving the chatty vibe of the Moo crowd as SG was quieter, I'll need the external reinforcement as I'll be on nights from June 2(6) through July 27th. I live in HI and am a rising third year pediatrics resident.
Ride em Cowgirls! Here's to coach Rich at mile 18- except that's a pretty dark portion of the course if anyone is out a wee bit of time so it may ruin the effect. Guess we'll just have to all be fast
Lynne
Welcome, Lynne!! Thrilled you are joining the MOO fun. And congrats on the up and coming Chief year . (My partner is starting PGY4 OB-GYN).
I write on my forearm too. it works. and comes off. Hiked this morning with GFs. not on EN plan!! smile. I have determined to factor in non IM GFs.... as you get tunnel visioned and pressed for time but I need their support, laughter and fun too... so I encourage you to consider your best non IM friends and scheme on how to include them.. great balance in life and they wanna hear about your progress anyways.... we actually didn't find the correct trail..!! hilarious, but we had fun anyways. I am all about not getting burned out and one way is to relax but being so active hard to do nothing right?? so do something active yet you don't have to be ON!! ..... m
I write on my hand to remember the run workouts when outside, works great! AIP for endurance swim of 3500....Yikes took me way too long!! Oh and before that AOM for 30....was supposed to be 40, just got plain bored and opted out of last 10! Did some core and was done for the day.
Just signed up as a volunteer. I'll be a bike handler on the morning shift. I should see all of you as you're heading out on the bike! I did this shift lasy year and it was a blast!
Just signed up as a volunteer. I'll be a bike handler on the morning shift. I should see all of you as you're heading out on the bike! I did this shift lasy year and it was a blast!
YEAH!!!!! Oh boy, someone to look forward to seeing. That should get me out of the water faster!!!
Nemo, if you decide to be captain of the team I will co it with you, like Carrie and I did for IMLP. you would be good at it and I can support, I am no good at bib numbers or tracking or spreadsheets..... so if you decide to do it, then know that I have your back. just a thought. Rich is looking for somebody. you are good to know stuff and I am good to know other stuff!! ha. okay signing off, doing a 5k with my mother tomorrow morning... planned a hike up and down local mt on Sunday with my family and have bought picnic food for 50% chance of rain and weather has cooled.. yep only 55 at race start tomorrow, I will freeze now!! y'all take care, no wrecks or new injuries!! also if you are a gal reading this, check out IM WI visor thread in women's forum. don't let me forget, before June 1st...I don't own a hot pink visor but that is my fav color! have some shorts/top that color and I only wear headsweats.. so sounds good. m
AIP 5:30am for 3000 yds with Masters group- always glad to have that done. Have almost same ride as Nemo coming up- Wk 16 of HIM plan. Temps have been in the upper 80's but cold front moving through tonight and highs Sat & Sun will be low 60's. Low will be in the 40's so hoping it won't be too bad. Enough of those peel the paint days coming up in Jul/Aug here in KY!
Thanks for volunteering Matt, it will be good to see you out there again this year.
Yesterday I did the Mooseman 70.3 course with Coach P and Dave Halligan. Everything that has been written about the Halligan is fact. He is one strong, powerful dude. Coach P demonstrated the importants of execution, a valuable lesson drilled in my head once again.
This course has one nasty hill in it, Coach P said there is no IM in the country that has a harder climb, and this is a 2 loop course. Our sadist coach made us do 3 loops, it was a sufferfest but one helluva workout.
It was great for me to ride with the bigs guns, watch their riding style/ technique and pick their brains. And of course enjoy a post workout meal.
Leigh, what was your opinion of the course and the hill?
Busy couple of days for me. Yesterday went up to meet up with the EN gang. Was a little late (totally left my bike shoes at the house and had to go back!) so just headed out with my friend Alton.
We did one loop of the new Moose course and then ventured off, rode down 106 (rollercoaster road but no potholes and nice shoulders), flipped it and came back. Ended up with 72 miles and change. It was my first long ride of the year on my tri-bike, and the numbers were funny. as usual my FTP is a good 10-15 watts over the one for my road bike. Downloaded the data and it was .87 or something crazy for 4.5 hours in the saddle. Uhm...not. Was working hard in the wind but not that hard. Will have to get around to a formal test one of these days. Probably post ToC though.
Anywho, to answer your question, Bob. I like the new course. The hill is a beast and is going to call lots of people out who show up with discs and an 11-23 because they didn't do their homework. That being said, that completely changes the game on race day (happy I'm only doing the oly!). The course is much slower especially if it's windy. maybe that's just because I haven't played on it enough to really push it on the downs, but definitely would be a 3:30ish split for me to be able to run well off of it. Supposedly there's a single loop that this course is the bridge for the 2011 edition. How about you??
Fast fwd to today. Team Boyle in action at the Big Lake 1/2 Mary. cold and rainy (perfect for us cold weather fans!). The boys did awesome. Big PR for Dave in 1:25:xx, Bruce stayed ahead of me with 1:53:xx and I brought up the rear in 1:54:xx. All in all, I was happy with the day. Neg split the run by about 20 sec/mile and got down below 8' pace for the last two (was doing everythng to try and catch the Elder Boyle. could see him but could not for the life of me catch him!!
Hope everyone else is having a good weekend! Will be back on the Moose course tomorrow with some friends. my legs are whipped right now. will totally be the anchor with them.
Fast fwd to today. Team Boyle in action at the Big Lake 1/2 Mary. cold and rainy (perfect for us cold weather fans!). The boys did awesome. Big PR for Dave in 1:25:xx, Bruce stayed ahead of me with 1:53:xx and I brought up the rear in 1:54:xx. All in all, I was happy with the day. Neg split the run by about 20 sec/mile and got down below 8' pace for the last two (was doing everythng to try and catch the Elder Boyle. could see him but could not for the life of me catch him!!
Forgot your lasso huh? If you'd only put the magic Wonder Woman race belt on Gal- if that's a 3:30 course for you, I'd hate to see some of the other times coming off there. Sounds like a super weekend! Now time to put up the tootsies & rest!
I got a PM asking about where the VO2 fell out and figured others would answer on main thread since others may care too. Bike- week 5, 6, 7 of 12 for 30/30 Run- never
Testing Bike- 1, 4, 9 Run- 1, 4 Swim- 3
Hope this helps for the hyper-planning types of which I am one of. Still hacking up my lungs, really ready to be done being sick and to get back to training had to turn down doing a nice hilly ride today.
Lynne- I imagine several days of rest are well in order for you! We are going to be sooooo blessed to have you along for this ride! Thanks for all your insight!
Yo.. I will mail out poster in the new week, got a pic of me and Heather with it. will upload pics too. my mother got 2nd in her AG at today's 5k walk! she is 69 and her first 5k and is now scheming on when she ages up next year!! lol. she also knows the other lady is one year younger than her.. how quickly they learn!! anyways. I am actually tired. been gone all day and nope didn't get a door prize but 1500 women racing a 5k, meant we had to wait awhile for awards but chatted with friends while sunning my legs!! my sister also did it, her 2nd 5k ....
Go Team Boyle! Did Bruce ride Mooseman yesterday? If not, he is so toast, if you actually taper, Leigh.
Marianne - Congratulations into turning your mom into a racer!
This morning it was crappy biking weather, but perfect running weather in Chicago. So I laced up the shoes and got in the scheduled intervals + for my first double-digital run of the year. I used a variation of the run 5/walk for 30" with purpose to fantstic effect. All the running was MP/HMP or faster and it felt great!
Comments
OK- I peaked around. Don't ask me how I got this- it's a "don't ask don't tell" dealio
Longest runs (from what I could figure out) are done on
8/5
8/19 (same week as a Race Sim- those devils).
I didn't see anything longer than 2:20 in the plans. That's consistent with the "changes we made to the plans" podcast the guys put out several months ago.
So to introduce myself. I'm Lynne, an IM SG DNF so I have some Ironman sized unfinished business and a Moo style solution. Have worked out the time off which was going to be the problem so Moo here I come. It'll be my 7th start, 6th finish with 3 being Placid and 2 previous Moo. Loving the chatty vibe of the Moo crowd as SG was quieter, I'll need the external reinforcement as I'll be on nights from June 2(6) through July 27th. I live in HI and am a rising third year pediatrics resident.
Ride em Cowgirls! Here's to coach Rich at mile 18- except that's a pretty dark portion of the course if anyone is out a wee bit of time so it may ruin the effect. Guess we'll just have to all be fast
Lynne
Welcome, Lynn!
Here's the link to the IMWI Cowgirl:
http://farm4.static.flickr.com/3497/3942246920_1a966f6bc1_m.jpg
And please, please make Rich's pink speedo glow-in-the-dark, for anyone out then.
Day of (mostly) rest for me. AIP later tonight. And I survived the first bike workout with new zones!
I think I'm gonna need a spreadsheet to remember all the intervals in tomorrows ride!! This is Beg HIM Week 7 (out of 12), a 3 hour ride with:
8' (3') @ FTP/z4-5
10' (3') @ FTP/z4-5
15' (3') @ FTP/z4-5
4 x 10' (2') @ 80-85%/z3; for each interval include 2' standing WITHOUT spiking watts or effort, ie, standing for position change only.
Remainder of ride time is @75-80%/z2, in the aerobars, practicing steady riding: no surges, constant power, etc.
I'll never remember all of that!!!
YEAH!!!!! Welcome Lynne! So glad to have you join us!
I write on my hand to remember the run workouts when outside, works great! AIP for endurance swim of 3500....Yikes took me way too long!! Oh and before that AOM for 30....was supposed to be 40, just got plain bored and opted out of last 10! Did some core and was done for the day.
Just signed up as a volunteer. I'll be a bike handler on the morning shift. I should see all of you as you're heading out on the bike! I did this shift lasy year and it was a blast!
YEAH!!!!! Oh boy, someone to look forward to seeing. That should get me out of the water faster!!!
How many cowgirls does that make now?
We need to get you added to the poster list as well. I think you need some IM mojo!
@Matt- Thank you! Really looking forward to seeing familiar faces out there!
I need to get those dates in my book. Get an hour or so off work to recover. Like that's enough!
Lynne
It was great to be AIP today after being sick for a couple of days.
Keep up the good work ladies and gentlemen!
Thanks for volunteering Matt, it will be good to see you out there again this year.
Yesterday I did the Mooseman 70.3 course with Coach P and Dave Halligan. Everything that has been written about the Halligan is fact. He is one strong, powerful dude. Coach P demonstrated the importants of execution, a valuable lesson drilled in my head once again.
This course has one nasty hill in it, Coach P said there is no IM in the country that has a harder climb, and this is a 2 loop course. Our sadist coach made us do 3 loops, it was a sufferfest but one helluva workout.
It was great for me to ride with the bigs guns, watch their riding style/ technique and pick their brains. And of course enjoy a post workout meal.
Leigh, what was your opinion of the course and the hill?
Busy couple of days for me. Yesterday went up to meet up with the EN gang. Was a little late (totally left my bike shoes at the house and had to go back!) so just headed out with my friend Alton.
We did one loop of the new Moose course and then ventured off, rode down 106 (rollercoaster road but no potholes and nice shoulders), flipped it and came back. Ended up with 72 miles and change. It was my first long ride of the year on my tri-bike, and the numbers were funny. as usual my FTP is a good 10-15 watts over the one for my road bike. Downloaded the data and it was .87 or something crazy for 4.5 hours in the saddle. Uhm...not. Was working hard in the wind but not that hard. Will have to get around to a formal test one of these days. Probably post ToC though.
Anywho, to answer your question, Bob. I like the new course. The hill is a beast and is going to call lots of people out who show up with discs and an 11-23 because they didn't do their homework. That being said, that completely changes the game on race day (happy I'm only doing the oly!). The course is much slower especially if it's windy. maybe that's just because I haven't played on it enough to really push it on the downs, but definitely would be a 3:30ish split for me to be able to run well off of it. Supposedly there's a single loop that this course is the bridge for the 2011 edition. How about you??
Fast fwd to today. Team Boyle in action at the Big Lake 1/2 Mary. cold and rainy (perfect for us cold weather fans!). The boys did awesome. Big PR for Dave in 1:25:xx, Bruce stayed ahead of me with 1:53:xx and I brought up the rear in 1:54:xx. All in all, I was happy with the day. Neg split the run by about 20 sec/mile and got down below 8' pace for the last two (was doing everythng to try and catch the Elder Boyle. could see him but could not for the life of me catch him!!
Hope everyone else is having a good weekend! Will be back on the Moose course tomorrow with some friends. my legs are whipped right now. will totally be the anchor with them.
Fast fwd to today. Team Boyle in action at the Big Lake 1/2 Mary. cold and rainy (perfect for us cold weather fans!). The boys did awesome. Big PR for Dave in 1:25:xx, Bruce stayed ahead of me with 1:53:xx and I brought up the rear in 1:54:xx. All in all, I was happy with the day. Neg split the run by about 20 sec/mile and got down below 8' pace for the last two (was doing everythng to try and catch the Elder Boyle. could see him but could not for the life of me catch him!!
Forgot your lasso huh? If you'd only put the magic Wonder Woman race belt on
Gal- if that's a 3:30 course for you, I'd hate to see some of the other times coming off there. Sounds like a super weekend! Now time to put up the tootsies & rest!
Bike- week 5, 6, 7 of 12 for 30/30
Run- never
Testing
Bike- 1, 4, 9
Run- 1, 4
Swim- 3
Hope this helps for the hyper-planning types of which I am one of. Still hacking up my lungs, really ready to be done being sick and to get back to training
Lynne
Lynne- I imagine several days of rest are well in order for you! We are going to be sooooo blessed to have you along for this ride! Thanks for all your insight!
Thanks Lynne! Just what I was looking for!
Go Team Boyle! Did Bruce ride Mooseman yesterday? If not, he is so toast, if you actually taper, Leigh.
Marianne - Congratulations into turning your mom into a racer!
This morning it was crappy biking weather, but perfect running weather in Chicago. So I laced up the shoes and got in the scheduled intervals + for my first double-digital run of the year. I used a variation of the run 5/walk for 30" with purpose to fantstic effect. All the running was MP/HMP or faster and it felt great!