IMCDA 2010 Week 5
Hey Campers-
Water temp is within .5 degree of last week = No chang.
@Donna - Would use Al's data for elevation gain. Two loops, but what make this tough is gain does not come "at once"! There is just roller-roller-roller for 20+ miles x 2! Add that to the "gradual" gain all the way from CDA up to town of Hayden (7 miles x 2) and you get the picture.
Going to just swim today and so swim/run tomorrow. Bit fried after racing Alcatraz yesterday and spending 7 hours driving back.
Race report is up.
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Comments
Bryan - Great race. Well done!
Everyone else, hope you had a great weekend. We ended up with two very nice days for riding so I took full advantage of it with 92 on Saturday and a 30 minute run followed by the prescribed 2hr ride on Sunday. This was the weekend that I was mentally focused on getting heavier mileage in, so I was pretty pleased.
I was also looking ahead at the 12-week IM prep. Can it really be true that our first Race Rehearsal is at the end of week 6? I just checked last year's plan and it was at weeks 8 and 10. Week 6 just sounds very early. I would be curious to hear what your plans call for if they are any different.
Have a great week all!
Dominic
With Hurricane Man on Saturday, I moved this week's 4100 yard swim up to this morning. Now I was feeling it. I think my arms were more tired from 9 hrs in the aero position this weekend than from Sunday's swim...and although it was 5:30am, the pool water was up to 85 due to the hot weekend. UGH. Plowed through. I haven't looked ahead, but I guess I'll be doing a similar weekend in 2 weeks. Bring it.
Bryan - whatever the male equivilent of SuperMom is, you're it. I got tired just reading your report. The race seemed like an afterthought - a very exhausting after thought.
I did a Half Marathon yesterday - same one I've done the last three years, and I was 30 seconds faster this year, so my run training seems on track. I'm using the VDOT from the race (=47) for my IM race pacing, which seems more doable than the higher one I get from my winter 5K. Work and the race yesterday are scrambling my training schedule this week. Today was the 30/30 bike intervals, and a swim. Now that I got the T Pace last week, I actually have to use it, huh? For I cheated by about 5-10 seconds on some of the rests. For the six intervals, I was a total of six seconds over the recommended T + 3 sec pace. AND, my left rotator cuff twinges are disappearing! Tomorrow, the 3 hour bike, and a brick (calves not ready for running today.)
I'm going to test the local lake water temp this week - usually we can swim outside by now, but we haven't really seen the sun the past four weeks, so I'm doubtful it will be over 60F
Did the swim yesterday and swim/run today. Well have not run yet, but swam this morning. Not sure how people gauge "speed" when standing on the pool deck watching you swm and deciding if they want to ask to "circle" swim in the lane. 3x today someone got in lane with myself and lady that was splitting lane with me so we accomodated to circle swim. 1) guy does not even ask just gets in a starts swimming.....BREASTSTROKE and WALKING.....WTF?!?! He did 200 yds and after I passed him going same direction the 4x with a good splash kick he got out and left! 2) Guy asks, gets in and does his thing.....no problem 3) Guy asks and lady and I start circle swimming, but after 3 laps I don't see the guy and look over 3 lanes and there he is!
Is there no manners anymore?!?! Always willing to accomodate another swimmer but don't totally screw the rythym of someone else's workout!
RANT OVER!!
At least I had time to get most of my swim in. Did 3000 of the 3400 the plan called for.
Well I did Friday's swim and run yesterday - first time over 3000m in a quite a while. Fortunately finished 3900m in under 1:14 so that bodes well for CdA.
I increased my vdot last week from 43 to 45 which really hurt today - I did Thursday's long run for scheduling reasons. I made the 3 x 8' at my new HMP but could only sustain 16' (vs 20') at my MP at the end. It hurt alot.
Hope everyone else's week is going well.
Tom
3x1 miles repeats yesterday after work hurt! Could feel Escape From Alcatraz in my legs for sure. The climbing and descending of that run was tough. did not realize how tough until running yesterday. Got it done, but it was also about 83 degrees after work and the heat was killer. Still adjusting.
Looking forward to bike/run at lunch. Loving the work!
@ Peter - I think I've had to circle swim only once or twice in the past 3 years in our masters program. Splitting a lane is common though. We just throw our toys down on the lane we need to share and yell at or tap the person when they turn. Fortunately, we all know each other and everyone is great about it. It's good not to have to experience the BS Bryan did.
Hope everyone elses runs went well today.
Good run....blown recovery! Just walked into building when my boss says "need you for 5 minutes"! I say, want me know dripping wet with sweat after 2 hour run or quick shower.
Anyway, quick shower, grab power bar and vita water and we go through some of the presentations for next week's global sales conference. 5 minutes is 1.5 hours and we start new presentation, etc. Moral is I neglected the "recovery" food, hydration aspect of long/hard workout and feeling it right now at 8:30pm.
Run was 1:34 and covered a bit more than 12 miles. Not bad, but hotter than hell and took nothiing to drink! Gotta plan the work so I can work the plan.
Looking forward to hard swim in am followed by some lunch time hill striders!
Hope everyone has a great ride this weekend.
Fair warning: I did Saturday's ride/run yesterday, Following the workout as written left me with a TSS of 270, IF of close to 80%. Despite good hydration and enough calories, and a perfectly fine 30 minute run afterwards and good recovery nutrition and rest later in the day, I still was drained today, and couldn't do more than 5 minutes of my AM swim workout before I said, "This isn't going anywhere", and devoted the rest of the day to just eating, drinking, and attending to my real life job. Good luck to those of you who will try to do the ride as written on Sat AND do Sunday's ride for three hours; I hope you fare better than I did. I'm actually looking forward to next week's race rehearsal, which should be at an easier pace!
I know my training is getting into the drain zone when my weight starts to drop. Down 3-4 # in the past two weeks; it may be time to add bacon to my breakfast routine again! Also time for me to pay close attention to day-to-day recovery needs - don't want to get anywhere near an over-reaching hole at this critical stage of training.
Today's marquee training event was the "HURRICANE MAN 2.4 MILE ROUGH WATER SWIM" in 1:11:48. This is a USA Swimming sanctioned race off of St Pete beach. USA Swimmers (the fast kids) go first, then USMS Men, then USMS women in 2 mins waves. I'll guess about 150 swimmers total in the long course (there is a 1000m option which tends to draw more people). It goes like this...swim out to the first buoy, turn left, then the next buoy is about 2.4 miles down the beach...just swim and make sure you don't get too far from the coast. They have boats, kayakers, and lifeguards on surfboards to keep you from swimming to Mexico. They said there was a beneficial onshore current near the beach but the waves were breaking in the shallows and I couldn't get my form down until I was in deeper water (w no current) so I stayed about 100+ yards from the beach. I tried to draft, but it was tough holding peoples feet in the swells. And you had to sight at the top of a swell to see anything. I tried several times to catch the feet of some of the fast young ladies torpedoing by me, but could only hold on for 200-400 yards. At about 1.5 miles they started moving us closer to the shore and I was now fighting a strong current in some places that made me feel like I had a bungee cord on my feet tied to an anchor. But the time was great for me and I only chugged one mouthful of salt water. Anyway, this was my RR swim for IMCDA. In May 2008, I swam Hurricane Man in 86mins then IMFL that Nov in 68 mins (I have no idea how I pulled that out). With hopefully calmer waters and a wetsuit (the gulf was about 78-79 this morning), I would love to crack 65 mins in Idaho.
Did a 5 mile brick run after the swim. No bike today...I've got plenty in the bank and it's SAU time. I'll pick up the 3 hour bike tomorrow.
@AL - My weight only drops when I cut back on the carbs. Seems no matter how much I work-out, my weight won't budge unless I'm really conscious of the intake!
Good job all! Totally blown week for me due to work. Pretty much got in one swim, one interval bike, and one 30 minute run. Work and travel had me busy until about midnight every night all week, and I couldn't pull away. Heading out for my long run today, and should be able to get a 4 hour ride in tomorrow afternoon, perhaps a brick run. Another tough couple of scheduling weeks coming up do to mid-week travel, but I think I'll be OK as long as I get one swim, the interval bike and runs, and the long run and bike RR. Everything else is expendable this week.
BTW - does anyone know when the second RR is? It used to be 2 weeks out, but not quite sure now.
Dom
Tom
@Al - thanks for the warning - tough bike today. hope legs come back tomorrow.
Just did the 4:30 bike - brought my poor neighbor along for the ride - he is about 15 pounds above fighting weight - and had to ride back to him on half of the intervals but he held on to my wheel for a good number of them.
ended up riding about 80 miles with 2700 feet of elevation gain and hit my FTP targets in the low 300s for the z4-5 intervals.
run felt pretty good - actually ran the first 15' about 35" faster than my EP and hit my HMP pace for the last 15' (wish I knew my target was supposed to be only at MP).
anyway - I think my Intermediate plan has a typo - only 120' listed for ride tomorrow (I figure it should be 3 hours) but I think I will enjoy only two hours in the saddle.
hope everyone else's workouts went well.
Tom
7 more weeks to go, and I'm not dead yet, so, 7 more weeks to go.
Ah, yes! "What doesn't kill you makes you stronger."
My screwy schedule this week had me doing the long run. I couldn't figure out how much to do - the numbers added up to 2 hr 10 min, and the heading was 1 hr 50 min. Ended up going 2:06. Spent the middle hour running with a group off road up and down hills, so that had to do for the HMP; then I did hit the 30 min @ MP, and felt a serious soreness in my things, after the HM I ran last week. I had to stop running, so I got to walk along puget sound with Mother's Day families for a mile to get back to my car. Beautiful day here, 66F and clear, just about perfect.
My week 5 training went pretty well although I had an endoscopy on Tuesday. The doc said I have a hiatal hernia and wanted to schedule surgery. I said, "whoa, wait a minute doc. Can this wait til sometime in July???" He then suggested another treatment plan and said I might not need surgery afterall. Gee, doc, don't scare me like that.
After the medical procedure I felt really groggy so I skipped the swim on Tuesday. Wednesday's bike & run went well. Thursday's long run started out a little rough. I was having a hard time keeping my LRP/EP but after about 4 miles things started feeling better. I got in 10 miles in about 1:50. Friday's morning swim I was really tired. Felt completely depleted the first half of the workout. Was thinking about packing it in, but just like flicking a lightswitch, I felt great and pounded out the rest of the workout. In fact, the last 3x200 sets I made into 1x600 and maintained my T-pace +3" for the duration. Felt great.
Saturday's bike ride was later in the day and due to the winds and dodging thunderstorms I did just 3:30 and got in 55 miles. Skipped the 20 minute run afterwards. Sunday was a beautiful day and took it easy getting in 50 miles in 3:15.
This week I am heading to Oakland on business. I will do today's run and swim before heading to the airport, then do my long run on Wednesday, swim Friday (RR) and then the big 112 bike/1 hour run on saturday!!!!
Good luck everyone.
Saturday/Sunday were big days!
Signed up for a century on Saturday called "Crusing the Conejo". Fully supported ride so go to do 105 w/out having to plan on where to stash food, etc. Plan called for 4 hours but ended up riding 5:40. Broke a spoke on back rim, knocked wheel a bit out of true, so stopped at bottom of big climbs to open brake calipers, then stopped at top of big descents to close caliper so I had brakes!!
All in all a good day. 340 TSS with .80IF. Pretty fried at end but managed a 4 mile transition run after. Lots of folks stopping at every feed station and yakking, etc. I had my head down and hammered....I was training and it was pretty social ride. Saw some folks I know but did not hang with them. Got in my transition run, plus some bbq chx by the time most folks doing the century got it. There was a metric century, 35 mile and 20 mile option. Great fundraiser for the boy scouts.
Sunday was shorter ride, only about 1.5 hours. Too much going on with Mother's Day and getting rental house cleaned. Scrubbing walls so when family gets here it shines....SAUs!!
@ Mike - as a minimally invasive surgeon who enjoys doing laparoscopic antireflux surgery and paraesophageal hernia repairs I am very reluctant to recommend antireflux surgery to my patients. let me know if you want my take on it.
Tom
Thanks.