HIM Week 10 - Eagleman
hi! hope everyone got through testing last week with flying colors! since I'm an HR athlete - no bike test for me. I opted against the swim RR/test... it's been hard for me to get 3 swims a week and I thought my time would be better spent doing the endurance work from earlier in the week on Friday than the "test."
Had to fiddle with my weekend workouts since my parents were in town and the DB had a race (Columbia) - but I will call the weekend a success. Did my pool work today. Not too bad. My takeaway: I stink at flip turns. But after reading a thread on the benefit and watching some you tube how-to's, I thought I'd suck it up and do em. Some were better than others. Some were just down right awful (I turned too early and missed the wall completely), but by the 50's I sort of had a rhythm going and did more fairly well than I didn't. Michael Phelps I am not, but hey, at least there won't be any flipturns to contend with during any race I do!
Comments
crazy, 19 days til the race. Nemo, I'm sure you'll be recovered and back on eastern time (is that what you're on) by the time the weekend rolls around!
I did the swim last night. 3000m of speedwork. 1:05 - granted I lost some time fiddling with my swim cap. it ripped as I was putting it on (I just hate those darn things), but I needed it to keep my goggles on... so I made the best of it... but every so often I'd have to stop to pull it down a bit as it was riding up/off my head.
Oh, and per another thread I decided to suck it up and try to do flip turns. Suck is the operative word. I need to build some time in to the end of my workouts to do the drills I saw on a you tube series... some were okay (but I twist early), some I missed the wall altogether. At least I didn't get water up my nose, which is a huge accomplishment.
will do the hour drainer ride tonight... tomorrow will be a pre-work run and a post-work swim.
Looking forward to meeting Kate (and perhaps others) at the RR this Sunday in Cambridge!
Good news is that I've got company for the RR (totally unusual!). The RD for the OBX Tri wants to test out the proposed HIM route and asked me if I'd ride it for my RR. Managed to get 2 other guys who wanted to check it out too- Perfect! It's a double out & back - so I'll have an option to refill the water bottle back at the car.
Hey, EMers!
Was out of town last week on biz travel. Was able to get some halfway decent runs in on the hotel treadmill. The hotel said they had a "lap" pool but when I got there it was only 50 feet long. So I actually did laps of 12 stroks and turn, 12 strokes and turn. Better than nothing I guess. Could've used a pool iPod for that!
Getting back on the HIM plan this week. Was able to get the Fri-Sun long rides in last weekend so I now feel like I've got enough distance in my legs for the bike. Have not really been able to hit my FTP intervals since the OS but overall I feel good enough about the bike. Swim is probably as good as it'll ever get for me. Hoping to really see gains on my run this year as that area was my big "breakthrough" this OS.
Speaking of the run, quick question about the RR. I recall last year's RR protocol was first 3 miles at your "target pace" plus 30 seconds but this year it says first 3 miles at your LR/EZ pace plus 30 seconds (which is significantly slower). Am I remembering that wrong or is that new for this year? What are you guys planning to do for that?
Looking forward to the RR on Saturday. Need to get the aero bottle back on the front of the bike. Becky, I'll be doing endless laps down at Hains Point with the iPod on. Have fun riding the course in Cambridge. Let us know how the headwinds are blowing. Last year I think they were really bad between 40-50 miles.
18 days!
-Chris
Chris,
That run pacing is definitely wrong. From what I gather it is MP +30secs for 3 miles, then 7 at MP then whatever you have left!
Are you for real about those winds? That is crazy!
Tucker
Hey Chris - Tucker is right... but I only know that bc I followed the written directions for the first RR (being new to EN and it being my first RR). When I posted my results one of the coaches weighed in and commented that my first 3 miles should have been at MP +30... I had done Z1 +30. But I appreciate your note - I thought I got it wrong, after reading the coaches note I went back to the schedule, it read LRP +30... so I was utterly confused that I've misunderstood the lingo all along. Apparently not - and the write up is wrong.
Today was a scratch for me folks. Just tired. Now that the weather is turning warm I haven't been sleeping well (I guess it's AC time)... I suppose it will all work out since I'm doing the RR Sun instead of Sat. I'm still planning on the long run tomorrow since it's my telework day and will swim in the afternoon. Fri will be today's run and Friday's swim. Sat will be Friday's shorter run... then the RR Sunday. Assuming I can remember all that.
Let me know (per the other thread) if you're down for dinner race-eve. And if so, if you have a recommendation on a place. Right now the places with the most reviews on Yelp are in Easton... but if someone has a strong opinion I'm good with whatever. I know it will be me +1, Kate, and 1 other person (name is escaping me), and possibly a family of 4 (name also escaping me)...
I'll definitely keep you all posted about the winds in Cambridge... when I was out there in April is was absolutely brutal! Fingers crossed that all the bad stuff will be behind us for race day... Chris enjoy HP - I did my first RR there... with the DB meeting me for the last hour and the run, which helped a lot!
Thanks for clarifying on the run pacing. That definitely seemed way too slow vs. last year. I love the 3-7-3 racing formula but at mile 10 during last year's EM, instead of "picking it up" with whatever I had left my goal suddenly became "try not to slow down too much."
I'm still up for the pre-race dinner as long as it's after 5pm. My number one priority after packet pick-up and bike racking will be watching the US-England World Cup match (which won't end until after 4:30pm). Last year we ate at a Mexican place right on the water (the little inlet/marina not far from the race site) but would be up for whatever as long as it's not too far. Pasta is always good so Italian works fine for me. It would be 4 of us (me, wife, 2 boys).
Becky, I did my RR at Hains last year too. Started and finished from my house in Arlington so did the run from there. Forecast looks nice for Saturday. Hope that holds!