IMCDA 2010 Week 6
Hey Campers-
Not sure what plan everyone is on, but coming up Saturday is RR #1. Get in the Wiki for information on how to plan/prep! RR is probably one of the best workouts in the plan. Gets you well on the way with the mental fu! RR coupled with long run Thursday and LONG swim on Friday means planning/prep/recovery very good things to concentrate on.
You will not go into this RR feeling rested. It is another training day but a big one. No hard intervals, but riding at race pace!
Lake CDA water temp = 48.2 degrees. According to my peeps in CDA, there have already been some swimmers in the lake! Hardy fools! Went back and check year over year....5-10-2009 water temp was 41.4 degrees! Less snow means warmer water earlier! Had less snow this year!!
Big ride this last weekend. "Cruising the Conejo" is a supported ride that benefits boy scouts in the area. Lots of fun, but mostly I blew by the feed stations and only stopped to grab what I needed to keep going. Ride time 5:45 for 105 miles with 4 mile run after!
Comments
Lake CDA--brrrr. I remember as a kid waterskiing by the last weekend in April in CDA (without a wetsuit). But I'm no longer a kid. :-) You are right, Bryan, it will warm up, especially since the snowpack is not what it was last year.
@Bryan - On a totally separate note, I'm bringing my wife and kids to CDA for the race. My wife is a meticulous planner and wants to know about local restaurants, does she need a car (staying at the resort), should she be making food reservations now. I see that you use to live in CDA, so I thought you'd be a good resource.
Thanks-
Aaron
@Aaron - If staying at Resort then really no need for car unless you plan on leaving city center. Not sure where team dinner will be, but hopefully right downtown. Great pool at resort, plus lots to do right downtown. CDA is pretty low key when it comes to restuarants and not a big need for reservations. Let me know more what you like to eat and I can recco some spots downtown or within 10 blocks or so. Resort is 200 yds from transition and IM Village/finish line/etc. Great spot to be.
Ran am yesterday/swam last night. Global sales conference this week so lots of folks here at office and lots of meetings. Messing with my training schedule....Dont they know what is important?? Have to get today's swim in tonight!
Donna - Let's hope Ironman 2 is still playing there for the race. I always watch an action flick there the afternoon before an IM, to take my mind off the upcoming agony. That "little" development you are staying in has ALL the amenities. including a nice restaurant (whose name I forget) on the artificial lake.
Transportation options from Spokane AIrport to CDA can be found at this link.
Another good run last night and a solid swim today are complete. I look forward to the run tomorrow.
See you this Sat. Mike and it should be great weather.
Jay L.
Thanks for any advice!
@ Peter
I did the run today too. I was really hurting last week but felt a little better this week - definitely not feeling as strong on the long runs as I did during the ramp to California 70.3 - seriously concerned about 150' run next week. So i feel your pain (or fatigue). I just did gatorade and water today - but in the past I usually take two eGels (I do one at 45' and another at 90').
We're running 2+ hours now, and for some of us, the temps may be going up. I do my long runs on occasion with a younger, faster guy who is a life-long runner, who also does IM CDA every year. He has a habit of failing to qualify for Boston, although he's fast enough, and he also ends up walking the run at the IM, and always has some excuse or other. I run with him because he's a good conversationalist; his conversation pace is equal to about my MP, so he provides an incentive to do the extra work which our plans call for; he runs easy, talks, and I follow, work harder, and listen.
I noticed our last two runs - this guy is going 2 hours +/- with NO FLUIDS. I, on the other hand, bring along a 32 oz squeeze bottle, starting out with gatorade, which will last me about an hour, then I refill as needed. And I still find I'm dehydrated over the next 24 + hours. When I go out in the afternoon, with temps about 70, then my fluid needs can go up to as much as 48 oz/hour. My running partner thinks I'm nuts for hauling all that water with me, but then, I'm not the one doing a marathon last weekend with the following splits: 1:38/2:07. He's convinced he knows how to run, and each failure at a race is a result of some new, unique event, not, maybe, the lack of an adequate nutrition/hydration strategy.
My observation is, for any run over about 45 minutes, hydration is critical, and I always seem to need more than I want to drink. Find a route where you can refill your bottle, or circle back to the house if you have to, use a camelback, Fuel Belt, something on these long runs to get the fluid you're losing. The old sweat rate test is a good idea, and modulating it based on temperature and sun is critical. As to calorie needs, if you're doing a hard workout any closer than 24 hours before the long run, you probably haven't replenished your glycogen stores, and that also might be a factor. So, sure, pack along some Gu, 1-2 per hour.
Since I'm going 2'20" tomorrow, I may use this as a reminder to finally strap on my 60 oz Fuel Belt, so I can carry the Gu packs with me.
@Al - Thanks for the tips. You always have such great advice! I'm going to drink more and take a gel with me. I usually try to avoid gels in training, but that makes sense that we can't replenish our glycogen so fast, considering how much work we are doing.
@ donna @ al
Riverstone is name of development where movie/restuarants are. Bardenay is one restuarant and there is an Azteca as well, plus Red Robin. Cold Stone for ice cream!!
Ride/run after work today. Day 3 of Global Sales Conference and I can feel brain drain! We are turning out some unbelieveable product for size company we are in both performance running, tennis and lifestyle! I will be running IMCDA in a Blade Light Run shoe that is not available until August and it is not even near as cool as the Kwicky Blade Light that is coming Q1 2011. 8.9oz that has the firmness you need but cushioned enough for 26.2 AND you can dump a gallon of water on/in it and it will retain nothing!
Did run tonight in our racing flat! Really wish I was a 140 lb feather so I could go long in them!
Is this the K Ruuz? I took a look on-line, and it seems perfect for me (145#) in an IM, with those fast laces and heel pull.
Long run this am, early. Did not get the 2:20 in because of time constraints....did not want to get up at 4:30, but did get 14 and change in 1:55 which is PR for me for 2 hour run, plus has to be PR for 1/2 Mary since my previous best was like 1:51!
Actually feeling pretty good!
@ Al, sage wisdom regarding hydration. For two hour runs I bring 4 8-ounce Fuel Belt bottles (half gatorade and hAlf water). I like the eGels because of their electrolyte content. I usually will refill another 16 ounces towards the End of the run.
Because I am on call on Saturday I did the swim RR today - I learned that I am not as strong a swimmer as I thought ( I swam in 50m pool slower than I would expect from 25m pool swims) I did 1:09:53 - so maybe with a wet suit I'll drop a couple of minutes from that.
Tomorrow RR# 1
Tomorrow morning will be the Swim RR which I am really excited about. Furthest I have ever swam in my life. And saturday will be the furthest I have ever biked in my life. Cool stuff!!!
@ Al
Love it if you tried the K-RUUZ. Pretty much a racing flat with just a bit of medial posting. At <6oz, some find to be not enough shoe for 26.2! At $85 it is very competitive and in stock! Try online not too sure about retailers we have connected with in GH.</p>
I am going to wear it for a 10k on Sunday, even though it is a rest day per plan!
19.5 miles in 2:47 today. I run loops around a small lake so overshot the 2.5 hour cap. Plus, I need more than 8oz every loop. On three loops I glugged a 20oz Propel. You can't make a long run down here on 4 8 oz bottles.
I tried this run last Thursday, but it was like 80 first thing in the morning and near 100% humidity; and I crapped out at 15.11 miles. Today's low was 71 and the humidity was only 79%...relatively speaking this was fantastic! A "cold front" came through last Saturday night and is keeping us dry this weekend. In fact, I was at Disney Sunday morning running on the Florida 70.3 course. If this weather holds, the folks racing that this coming Sunday will only have to go to the 3rd level of hell during the run instead of the usual 7th.
BTW - I did my HMP and MP portions of the run at Triathlon HMP/MP rather than open HMP/MP. Shoudl I have gone faster?
Long run today @ 2:16, 16.6 mi, 8:12 pace, TSS of 200. These EN long runs are a totally different animal than I'm used to doing. In the past, I would maybe go 1:45 at EP, and then pick it up the last 30-45 minutes. Throwing that HMP (15 min x 2) in at the start makes it an exercise in managing tiredness from there on. And then the final 30' @ MP confirms that these runs are as much about mental six pack as about actually building whatever it is we build physically when we run long. Needless to say, my long runs are averaging about :30/mi faster than what I was doing in previous IM training.
As long as I mentioned hydration and nutrition before, I drank about 30+ oz per hour, and used two gu packs during this run, which was in the sun at 1-3:30 PM, at about 68F.
Tomorrow, I'm going to my local lake after work, and hope the water temp is above 62F, so I can do my hour + swim in a REAL long course environment; each length of the lake is 600 meters.
Good luck to all with their RR's.
Aaron
I will get in my 40 min run later today and then time to get ready for the big bike ride tomorrow.
Swim RR this morning. Slipped into water at 6:15 and out about 7:35. Tiny stop every 1000 yds for hit off water bottle! Bit dehydrated from couple beers last night with sales guys! Pretty confident the fitness is there and just try to build a bit of speed into it. Anything under 1:15 on race day is bonus, but would like to be sub 1:10! Without turn arounds every 25 yds I think it is doable!!
Do know that this exercise in going the distance in the pool is good mental test! I break it down to 4x20 laps and then a few more. I still lose count and end up doing 21+ in a couple sets. Way easier in open water!!
RR #1 tomorrow so everyone get some rest!!
Great job the last few days everyone.
I did the swim today- 3800 meters...
My splits are below for each 500meters: I lost count on 2 of them. Whenever I lose count, I try to go with the lower number that I think it is. Never realized how consistent I was... This is a lot faster than I thought I would be, so its a good result!
8:11
9:53
10:04
8:32
10:03
8:32
8:32
Plus extra 300 meters....
1:08:00 Total time.
I did 150 cal eGels every 45' x 7, and drank 60 ounces of powerade and 48 ounces of water on the ride. Did another 16oz of water and powerade each over the hour of running.
My Goal (70%) is 150watts, so i will probably not get 100 miles in.
First swim in the lake this year. Surface temperature was 68F; 12" deep, it was more like 62. I did 4.5 lengths of the lake (entrance was closed, so I had to enter at the boat ramp and swim out to the other side where I do my laps.) Life-long stroke counter, I did about 2500, which equals the number of strokes I'd take in the pool going 4150 yds. But this was only about 2900 (3200 yds) meters in 55 minutes, showing the amount of REST we get when we swim in the pool compared to open water. I was too bored to go any farther. I just don't know how much value there is in swim training, really.
But the sun was bright, no clouds, little wind, no waves on this little lake, and it sure felt good to be be swimming in a free environment once again - like the first ski run of the year.
I always have to change around the weeks schedule because of my work and my training partner but we did the swim RR on Tuesday night and we swam 4100 in 1hr30 minutes which is just fine for me - we only stopped once during the 3800 portion at the 1900 mark for a swig of g2. Feel good about my swim since my first IM time was 1hr 24 so I hope to do better this year. Doing the bike run rr tomorrow after doing my long run this morning.
Things are going well so far! Congrats to everyone else
@ Peter - I was aiming for 210 watts - but averaged mid 180s (my numbers seemed lower than I would expect for my effort - but I am using an iBike (which I am not sure "sees" the wind real well). The last three hours I was consistently in the 190s. If only I had a powertap. Overall a good ride to have under my belt. But overall it all comes down to watts per kilo - I would gladly weigh 20 pounds less
Tom