Week 7 IMCDA 2010
Hey campers-
Big week last week with RR#1. Read quite a few and looks like for the most part everyone managed to get it done with minimum of problems. Execution is key. Hope all enjoyed the rest day.
Here is what I did.....
Today was a rest day according to plan. Yesterday was RR#1 for IMCDA and went pretty well, so I thought the SM Classic 10k would be good way to have a recovery run!!!
Same folks that own LA Marathon own this race so they invited me (comped entry) so I took them up on it. Wanted to check it out first hand anyway to see if it was something we wanted to get involved in as a brand next year!
This can be categorized as "doing cool things with your fitness"! Was not there to race or shoot for PR, but to literally enjoy the course, folks and run some fatigue out of my legs.
STATS - 46:13 (i think)
Couple years ago (preEN) this would have been smoking time for me. PR on a hillier course is just over 42minutes. I just cruised through the course and never really got too worked up or out of MP. I did throw down (for me) on the last mile at 6:49 just to see!
Really good race, good venue, good support and great EXPO on Santa Monica Pier at end of race. Do it if you have the chance!!
Comments
Campers-
What a difference 2 weeks makes in water temps...
5-17-2010
53.6 degrees! Up quite a bit from 2 weeks ago, with 5 weeks left to warm. Weather all week was warm and supposed to cool off a bit but I have reports from friends up there that swimmers on course is a daily thing!
Little things, but I've got to do these - got to HTFU. Can it be done???
If this were St. George, we'd be ready to race.
@ Donna, I don't hink those are little things. I struggle at this phase of training in keeping up with my hydration and caloric needs the days of and after anything long, like Thursday and Saturday last week. Stretching and focused work on tender spots are something I do every day. Also, around my mid 50s, I cut way back on ETOH intake, now only a glass of wine every week or so to be sociable with my DW. Otherwise, I have no energy available for AM workouts. And, I pay STRICT attention to recovery nutrition in the 2 hours after ANY workout. If I don't I can't get rev'd up for the next one. I think your changes will make a difference. The bottom line is, if you want the best results available to you, you have to act like a serious athlete, 24/7.
So, can it be done? Yes, I believe all those "little things" do make a Big Difference when it comes to being able to perform the work we expect of ourselves during training, and to perform at the level we hope to on race day. It's actually the reason why I like Ironman racing so much. There are so MANY things, in so many categories, that offer opportunities for improvement, and they will all add up. If that's the definition of HTFU, then, yes, it works!
Donna,
I'm just scraping through as well, must be a Texas thing. To be honest, this is about how I feel every year it's just the first time I've been exposed to reports from people who are crushing their workouts. It gives me hope for the future but I'm not there yet.
Bart
@ Donna @ Bart
How can we help with the mojo?!?! This juncture seems to get to a lot of folks. We have come such a long way and there is still a bit to go but the goal is in sight!
Here is a thought.....
Depending on plan......YOU ARE LESS THAN 3 WEEKS FROM BEGINNING TO TAPER!!!
@ Donna and Bart -
if it is any consolation my mojo is super low - I finally have had a good week (in terms of hitting goal paces on runs, etc.) - but I am really doubting my decision to do my first IM - if I hadn't spent so much time and money I would have bailed by now.
I do try to use other people's training success as a motivator to go out and achieve my goals.
@ Bryan - I am looking forward to the taper.
I did my first 2:30 run today (swapped days for scheduling reasons - second longest run of my life at 17.5 miles - second only to Chicago Marathon 17 years ago) - running is my most challenged sport - so I figure I have one more long run (>90')in week 9 (@2:30 again) and then taper, taper, taper.
Tom
My MAN! That is MY post race meal as well - actually, I have that while driving home Monday afternoon (in Ritzville, Al) after the race. Just don't do what I did last year, which was add some new chicken thing they had, and subsequently lost 4 # (on top of the 3 I lost at the race) from severe GI distress, both upper and lower. Had to miss a day of work, which I never do.
My real post race "meal", which I usually have about 9-10 PM the night of the race, is at Tito Macaroni's (Bryan?) about 200 meters from the finish along Sherman. Each year, I find I can eat less and less, and basically sit with my wife and whoever else shows up and just watch the later finishers from the comfort of their tables.
@ Donna @ Bart @ Paul:
I was out with my 7 year old son riding on a local paved trail that is also used by runners, walkers, etc. Great resource in our area. Goes for like 40 miles. As we were riding we came across this gal who was walking and not all too happy. She had all the long course gear on (Fuel Belt, iPod, spandex, hat, water bottle holder, etc.). My son and I stopped to sit on a bench and take a rest and the runner walked by. I knew that look in her eye and I asked her if she wanted a PowerBar or gel (I had some in my MTB saddle bag) and she said, "I need a ride. I can't go any farther. I have walked the past 2 miles. I'm done." Come to discover that she is training for her very first marathon, ran 22 miles last week and was supposed to run 18 yesterday. She got in 8 plus 2 walking and was done. Her taper starts next week. We had a nice chat about the event as it was my first marathon event also. San Diego Rock N Roll. She ended up calling her fiance to come pick her up.
Long story short, we have all been there. You have been working your ass off for months and you are spent, tired, probably demoralized at times. Believe me, we all know. Thinking about another 3 x 12 on the bike or 3 x 1 mile run session is killing you. We have all been there.
I don't have any real words of wisdom as we all walk the IM path in our own way, but you are writing your IM story and this is only one chapter. Get through it and the next chapter will come. I guarantee it. And in my experience the next is always better.
And maybe this video will help with building a bit of mojo:
http://www.youtube.com/watch?v=9Vrjp2P0GlE
Can't wait to follow you on race day.
John
2009 IM CdA Team Captain
my ftp=214
time 2:22
Norm power 204
ave hr 134
peak 60 norm power =217
peak 30 = 236
So, I actually spent an hour above my FTP. That explains why my legs are sore and tired ;-)
@ Everyone
This is the juncture where the "why" question starts to pop up! We all ask it and answer it in different ways. In the 4 Keys Talk you will hear about your ONE THING! Start thinking now about your one thing. Helps answer the question why and more importantly will give you something REAL to focus on when it gets tough on race day. It will get tough, don't fool yourself that it won't! The immediate and most important thing to realize about this is we are all out there for different reasons. We may ask the same questions, but the answers are all different. What works for one may not work for the other, but know that there is a team of folks here that are WITH YOU and ready to come together to make the day great for everyone!
Look at the is journey like a rocket blasting off....it takes 95% of the fuel to get it going, once going it goes. Race day will be easier for you than most because you are the best prepared. Time is short now so now is the time to really focus mentally.
Why doesn't everyone chime in here with what there ONE THING is.....
@Donna, Bart, Tom, Paul, etc...
Welcome to the brutal part of IM training, where you doubt everything that you're doing and wonder if you're really up for the challenge! It's not at all unusual to feel that way, but don't let it get to you too much. Excellent advice so far from Bryan, John, and Al.
It's been interesting for me to be part of EN this year, this is my first EN year, but 3rd ironman. It's mostly been very motivating to read about how others are doing. Occasionally though, if I start to compare myself to others or if I'm just having a bad day (or week, or month), I find myself feeling like I'm not as far along as I should be. DON'T COMPARE YOURSELF to what others are doing! Yep, you'll have bad days. Yep, you may feel like you're not as prepared as you could be. But keep plugging along as well as you can, and know that you're doing as best you can, given all the other obligations and priorities in your life.
I haven't been on the forums much lately, because I have some crazy chaotic stuff going on in my life right now. I'm really lucky if I hit *half* of my prescribed workouts. Really, that would be a good week. But I'm doing what I can, and I'm trying to see the big picture in that just getting to the starting line of an ironman is an incredible accomplishment that only a small percentage of the population gets to experience. It may not be a PR on race day, and it might be a lot harder than it would have been if my training had been ideal, but participating in an IM is still a big deal. Regardless of how it turns out, we're all very fortunate to even get the opportunity.
So, hopefully you can all try to find some of the enjoyment in the next few weeks of training that inspired you to sign up in the first place. Don't beat yourselves up over having a hard time hitting your workouts, or feeling like crap. Like I was reminded a few weeks after finishing my first IM (which at the time felt like a real slap in the face), "training for an ironman is not normal". It's a journey that we're very lucky to have the opportunity to partake in.
And to those of you who are kicking ass in your workouts and feeling great, keep up the good work!!
@Peter...btw, riding for over 2 hours with an hour of it over your FTP...yeah, that counts as kicking ass...
Looking forward to meeting you all, in just over 5 weeks!
p.s. - maybe posting my week plan here will keep me accountable... have to re-arrange the week as usual, so here it is:
yesterday - attempt to swim thwarted by changed pool schedule, so no workout just went home and mowed the lawn.
today - long run, hoping to get 16-17 miles in.
Tomorrow: pool swim, maybe get the 60 min bike ride done by bike commuting to work.
Thurs: local aquathon race - 1000m open water swim (first time of the season) + 5k run (will use that 5k for vdot test instead of next week).
Fri: pool swim.
Sat/Sunday bike ride and run per the plan.
That would be a GREAT week for me, if it actually happens.
Everyone - Thanks for all the mojo! I know that the hardest part about training is when you're awake in the middle of the night, frozen in IM terrors! I know I'm on a roller coaster - Sunday I sucked, today I ran my fastest mile EVER!!, tomorrow I will suck, Thursday will be AWESOME - I just need Saturday to be awesome too - and hope I am on an AWESOME day for race day. Plus I need to actually plan the execution of rides - take a minute every 20 miles to get off and stretch my back, take some massage gels and actually use them on my back, before it goes into full blown spasm. Plan for the pain and those dark thoughts, and learn to manage them. You will see me at the start, and the FINISH! Al - watch for me from the restaurant -I believe I will be one of those 'late' finishers -
This seems to be the week we need pep talks. Thanks for sharing both your tribulations and how you are overcoming them. "Misery loves company".
One Thing: You can go to the Wiki of the 4 Keys DVD or the race executiion handbook to learn more. But after 15 IM marathons, I've learned, unless I have a Really Good Reason, I would rather walk a lot than run during the last 10 miles of the marthon. So, the one thing is what will keep me running when I want to walk. And the wiki says have Thing A, Thing B, and Thing C (clearly, Rich has not spent a lot of time with Dr. Seuss), because sometimes thie first one has to go by the wayside (say, a specific time goal). Here are mine:
A. Complete the marathon leg faster than the Boston qualifying time for my AG (4:00:59)
B. Set a PR for this course (sub 11:29:00)
C. Beat last year's time (Sub 11:42)
If I do any ONE of these, I will be completely satsified with my race.
Overall time goals may not be the best idea for someone doing their first race, or who does not have competitive reasons for doing the Ironman. But a specific, measureable goal for the marathon will keep your head in the game, I think. Again, doesn't have to be a specific time. Could be, say, "Walk only the aid stations"; "do the last mile faster than the first", or anything that keeps you going ALL THE WAY that you can be objective about.
@ Al
Tito Macaroni's is the restuarant. Right on Sherman and 1 block from finish!
Last year a few of us rallied at CDA Brewing which is 1 block up at 2nd& Lakeside for dinner/beer then went down to finish. Sure there will be several rallying points that will suit all finishing times!
@ Donna - GREAT NEWS! Running your fastest run "EVER" is definitely a mojo builder. Thanks for sharing. Good job!
And similar to Al, my One Thing last year at CdA was to run the whole marathon! I had NEVER run a marathon without walking a few miles. Last year at CdA I did the aid station 30 Steps Plan and most stations only walked enough to take in fuel. Other than that I RAN the whole marathon! The One Thing really works.
Oh, and don't forget to count your Road Kill after mile 18.
Bryan, thanks for bringing this up.
Rock on everyone. I am now going back to being a lurker.
Man is it nice to see that I'm not the only one who is starting to feel nervous/anxious and have I prepared enough to complete this race. I too have had many anxious "non-sleeping" nights worrying about the next few weeks. Much like having your first kid, ignorance is bliss (this is my first IM).
This week has definitely started off slow. I had a crappy swim yesterday (which sucked because my Friday RR swim was the best I every had); I guess you need a bad one to keep you humble. Regardless, I mentally felt like crap yesterday. I got the run done in the afternoon, but I mentally struggled. I kept telling myself that I didn't sign up to do 70% of the IM, so don't stop running and end up 30% short on training. I'm hoping today's swim works out better for me. If you can't tell, the swim is my biggest fear.
One of my biggest goal is to complete the swim in under 2 hours. Hopefully, I realize my Thing A right out of the gate. I have to keep telling myself not to compare my swim times to everyone else or I'll consistently be disappointed. In having this discussion with my wife last night she pointed out that it's OK to have a bad day or week of training after 25+ weeks (factoring in the OS). "Don't beat yourself up" she kept saying. While it sounds good in theory, I'm struggling to put it into practice. Here's hoping that today's swim is solid.
Thing B goal: Run the entire marathon; ideally sub 3:45.
Thing C goal: Cross the finish line with a smile on my face and plenty of thank yous to my wife and kids for accommodating my crazy need to complete this goal!
Good Luck to all and I hope everyone starts to get a mojo boost soon!
Wow!
10k on scheduled day off Sunday kind of showed up in today's run. Had to switch Mon/Tue workouts because of work. Headed out at lunchtime to run the 3x1 mile determined to run all 3 under 7:00/mile...my Z4 = 7:12 and Z5 = 6:49.
Mile 1 was 6:41 (probably my fastest timed mile ever)
Mile 2 was 7:01 - felt okay because into a headwind.
Mile 3 was just a mental battle, felt a bit lightheaded about 1/2 way in, etc. Time was 7:19!
All in all still a great workout for me, just did not hit the goal I wanted. Pushing when it really hurts is so mentally draining, but bulds the mental fu at the same time!! In reality, I am running faster than I ever have in the last 15+ years so I am thrilled. Just want to be faster!
Thing A - Podium. Yes, it's ambitious but I believe I have a shot.
Thing B - Top 10. Probably more realistic than Thing A.
Thing C - "Death before DNF" What the heck...this is the reserve goal if the wheels fall off. As long as I finish, I can claim a course PR!
@ Donna, I'm in Southlake
@ IMCDA team - Really enjoyed reading in your posts. @ Bryan, thanks for getting this started as always.
My mojo walked out the door yesterday morning and I am just struggling to get it back. For me, the combination of focusing on power for 6 hours on the bike this weekend vs hammering with friends and the fatigue I carried into swim/run on Monday put me in a funk. I'm hitting my numbers all around and am ahead of where I was last year, but have started to really look at the "why" as I'm coming down the home stretch. No kidding, I was writing down my "one thing" on the train into work this morning independent of the posts over the past couple of days.
In the past I've been afraid (frankly) of sharing my goals in the case that I didn't achieve them. In the spirit of sharing, I've decided I'll go out on a limb this year and see if it helps me get from this point through the finish line.
First: Don't blow the run because of poor nutrition on the bike. (done this 2 of 3 times now)
Second: Push through mental blocks on the run; i.e. 30 walking steps per aid station, run through the pain
Third: 11:xx finish time. It's a big goal for me, but achievable if 1 and 2 fall into place. No excuses this year.
I have to add that even sharing my goals has gotten me excited about hitting my bike interval session tonight. Again, I appreciate the encouragement from those who've shared their goals as well. It really is kind of liberating and hope more of you will join in.
Enjoy the rest of the week and be safe out there!
Dominic
@Paul - sounds like you need some shoes with great drainage.....suggest looking at K-ONA at www.kswiss.com.
3x(6x30/30) this morning early. Man those hurt! Making us stronger though....right?!?!
Hope everyone is getting it done today!
Yeah - you've recommended those shoes to me before. I have an old pair and a new pair that I bought in Feb...still sitting in the box. I bought them specifically for IMCDA and will run maybe 30 miles total in them before the race. Meanwhile, my favorite training shoe at the moment are Newtons...they are really working for me when I'm pounding the pavement. The K-ONA is just a little too light to wear regularly. Looking forward to trying the Quickly Blade or whatever you mentioned that is coming out next year.
30/30s bite!
My goodness. I am so thankful to have you all as a resource and reference. I have had one of the worst training weeks in a very, very long time. After doing great on last friday's RR swim and my first century ride on saturday followed by a good hour brick run, I have had such a difficult time all week. It started on Monday when I couldn't finish my swim. I was literally a bobber in the water, flailing and thrashing in the water (I am exagerating a bit, but the lifeguard made the comment that my stroke looked a bit off). So then on Tuesday I couldn't do the 60 min run. I could barely do the 30 second strides and then after that I couldn't hardly keep my Easy Pace. Afterwards I went to the local Pond for my first open water swim. Again, things didn't seem right.
I took yesterday completely off. I even left work early, went home and took a 2 hr nap. I am feeling much better but the proof will be the long run I do later today.
As for my One Thing... I thought I had it, but lately I have been questioning everything. So I will spend some time today nailing that down.
Thanks everyone! I am already feeling a lot better.
Long run this am before work......
Every damn step was a struggle and just could not get my legs to turn over. Did 17 in 2:30 which is a bit slow for me based on recent times. Could not muster the intervals as written so just focused on negative splitting the 1st and 2nd hr of the run. Managed that, but not sure why I could not get rolling! Went to be at fairly reasonable time and almost full 24 hrs since workout yesterday morning!!
Just hoping that was my bad one as we round 3rd base and head for home!!
@ Mike - maybe the nutrition issue is those 'Snotblocks". I tried them - once - and near threw up. I love Clif Bars, but the snotblocks would gag a maggot!
@ Mike -
First of all, how can I get a 2.5 hour lunch break?
I don't know for sure what your run pacing was. Mine today called for 25 minutes warm up, then 3 x 10 (5') at HM pace. That's a pretty good effort level, certainly much higher than we have in the IM itself. It may be if you were running at a high effort level, blood flow had been shunted away from your GI tract to the large muscle groups of your legs, reducing your ability to absorb calories. E.g., we don't usually take in even gels during a track interval workout.
During the race itself, I stay away from any calories except those I can drink: Coke and Gatorade only - no gels, much less bananas or pretzels - and I often dilute those with water. Your experience could be a sign that such a strategy is what you will need to plan for on race day.
I do use Shot blocks when I run (or cycle for that matter), but I don't chew "several" at a time. I just let them dissolve in my mouth. One blok lasts 60-80 minutes.
Now, having said all that, I'll tell you what I did today. I did the first two intervals at HMP. Due to the terrain and water source location, after the second interval, I ran EP uphill to my turnaround/water fountain. There, I stopped running, took in one packet of GU, popped another Shot blok in my mouth, and refilled my water bottle. I then ran easy for a minute or two to a stop light, waited another 30 seconds to cross, and then did my third interval. I'm sure all that easy pace and stopping allowed me to much better absorb the calories I took in.
Did it rain down there today - my last hour was in a winter-type shower. I'm getting a bit perturbed by having March weather in May.