Did my trainer ride in the office yesterday afternoon: COMPLETE power outtage. Ha! What was I thinking? I could barely hold 85% and limped in with an IF = 0.72. Soooo, no running any tempo intervals tonight. Just easy running (no Garmin) with the dog on soft trails for 1 hour. If Scooby wants to stop and sniff, I shall humor him.
Gina: What a lovely run!
Being in aero while riding through traffic: I don't like it either. If there's alot of intersections (even if I have right of way), I won't be in aero. So I've taken to starting my ride super early and try to pick roads with wide shoulders. I still haven't found the perfect stretch of pavement for a decent outdoor bike test yet. Too bad there's no velodrome in Victor, NY!
@Bob- think you & I are on exact same schedule here. Also doing Ks next week and had just been chatting today abt the 1-2 week transition. Will let you know when I figure out exactly but here's my thoughts thus far.... With IM plan going down to 12 weeks, I am expecting some immediate intensity/volume, so jumping into the cold pool instead of dangling toes from side. With that thought in mind, I am going to likely follow the same flow in terms of what types of workouts what day (ie swim M-W-F) but leave the structure of the workout loose- use it more as a technique focus - swim drills, run drills, bike handling etc and the weekend rides will likely be a group ride (as much social as anything). I will take the runs easy (since that's were the impact lies) and if I need to sleep in vs a workout, I will. Rest and proper recovery will dictate above all. Know that I'll need every physical and mental nugget of strength and discipline for the weeks that follow.
All- good job on the long runs! I had a whopping 1 hr run and for once, truly excited at beginning of run (vs the end). I have had a bit of muscle strain issue I've been working through so I did insert a few walk breaks in and I am HAPPY to report this week has been the BEST my leg has felt in 2 mons. WOOHOOO!!!
@Beth.... I love the way you think! 2X on the spa day! Think I'll schedule a pedicure right now!
long run = fail. cut it short to an hour (totally snuck home through the woods) and will save the real long run till the weekend. earlier in the week I had some lofty goals of jumping back in, but time to revise those and do no harm instead.
OMG Leigh, I'm so happy to hear this!!! Sorry, but it's true! I went out to do my long run after taking Mon/Wed as total rest days and my legs were just slugs- I also cut it short at 1:10. Interesting because if you look at my TSB at this point, I should be fully recovered and ready to rock the world. But there is definately some serious "puffyness" still left in these legs!
Bob- I used to be sooooo affraid of OWS, but like you, I now can't wait to get back out there! The ocean is a bit rough and still a little cool, but I think I'll be able to dip in with the wetsuit this weekend. I might try to get it in on Friday before all the tourist arrive. My quiet beach town is about to get busy for the summer
Everyone- just another friendly reminder that Rich is upping the price of the Chica visor on June 1, so make sure you get your order in this weekend!
Those of you that will be doing the 12 week program into IM Wis, will you be doing a one or 2 week transition period prior to and if so what do you plan on doing during that period?
Hi Bob!
I will taper closer to 2.5-3 weeks. I did that last time for FL and did not regret one minute of rest. It took me until Tues of race week (FL is on a Sat.) to feel, "there it is, I'm good to go." Everybody is different and I need to bring it down big time. I think I was +40 TSB. That said, I will the start of the 12 week plan in early June to build in rest and recovery during the plan, and allow for the longer taper.
Linda, I wasn't asking about the taper ( I am also planning a 3 week taper) I was wondering about the 2 weeks prior to starting the 12 week program. I plan one swimming,biking and running during this 2 week transition period just curious what others have in store for intensity and volume.
As of now I think I will just go by feel and have no concrete time or volume goals, see how the legs feel following Mooseman. I do want to start that 12 week program with fairly fresh legs but more importantly a fresh mind ready to really push the program.
No worries, Nemo. Dave also fessed up to being pooped this morning. we were having breakfast and I asked about his 11 miler and he finally cracks up and says "uh...yea. I called it at 7."
Don't you love looking at the PMC though?? My bike and run should both be totally good, but nope. legs just feeling heavy and me just feeling sleepy.
what's yours and Dr. Kitboo's plan for the weekend??
what's yours and Dr. Kitboo's plan for the weekend??
Uh...that's Kitboo, MD. hahaha!
My legs are toast for anything with intensity. So here's my plan:
Thurs: 60 min trail run @ Epace with some uphill strides
Fri: 90+ mtb ride---there's always V02max/anaerobic intervals with these even with an "easy" ride + 30 min run easy with drills
Sat: "Long ride"---2-3 hours. I'll try an FTP interval, but I won't be disappointed if I can't hold it for more than 2 minutes. Worse case scenario, I'll noodle around at IF = 0.65-0.70. The weather is going to be nice for once so I hate to not be outside in the sunshine (and making stoopid Vit D!)
Sun: "ABP" ride---2-2.5 hours. Once again, no dreams shattered if I can't push 80-85%. Okay with noodling again. + 45 min trail run @ Epace with some strides.
Monday: Long run---try for 80-90 minutes. Maybe 3-4 0.25 mile intervals at tempo depending on how I feel.
I would throw in some swimming, but the pools are closed this weekend and I'm not sure about OWS here yet.
Plan??? I need to have a Plan??? :-) HA! Thank goodness we're all feeling this way!
Friday: Swim- probably at the pool, although an OWS isn't totally out of the question Saturday: HIM Race Rehearsal (EEEEEK). 56mile ride at very low intensity so that should be OK- it's the 6M run afterwards I'm worried about. I'll see how I feel after the ride and will bag the run if things don't feel right. Most important- I need to not freak out if this RR doesn't go well and just be OK with it. Sunday: 60' bike with some "pick ups" to see how the legs feel in the AM and an OWS in the afternoon if at all possible. Monday: try to return to "normal" schedule again. That means a swim & run. I'll try for an OWS again here.
Bob -- I'm on the super-sized OS. No transition for me. I'm racing Saturday and starting the 12-week plan on Monday.
Tonight -- I went out for a run and started with a limp -- literally. Super-tight hamstring and aching left knee, which never aches. Tell-tale sign of it is time to call this workout and take myself home. There will definitely be yoga in the a.m.
I have had a good weekend of training, in honor of Beth and other WI peeps, I have nicknamed it the "hilly one hundred" as I rode 50 hilly yesterday and ran 2.5 and then rode 52 hilly today! husband came with me and it worked out that I "added on" at the end of each ride and "added on" to the brick run so it was a winWin for both of us. I hope your weekend was good too. Here is the article that I have been anxiously waiting on! http://www.arkansasonline.com/news/2010/may/30/iron-woman-20100530/
going to do my first OW swim with hubby and others tomorrow and will run beforehand.
Beth- I'm not liking the sounds of that hammie dealio one bit!! Take care of yourself and rehab that thing before you even think about doing any more racing!
Marianne- sounds like you are well on your way with the training for IMWI. Great article too BTW.
Kris- I sure hope we get the "here's your free sample" in the mail some time soon! I'm hoping it sits better on my tummy than Gatorade ever did- just couldn't drink that stuff at all.
Comments
Gina: What a lovely run!
Being in aero while riding through traffic: I don't like it either. If there's alot of intersections (even if I have right of way), I won't be in aero. So I've taken to starting my ride super early and try to pick roads with wide shoulders. I still haven't found the perfect stretch of pavement for a decent outdoor bike test yet. Too bad there's no velodrome in Victor, NY!
M - Click "Add Reply" option.
Next to the font color button, P added a smiley button.
Click on it, and the whip guy is there.
Yes, G, we do all want to be you. It sounds so beautiful!
Overcooked athletes -- do we need to enforce spa day?
All- good job on the long runs! I had a whopping 1 hr run and for once, truly excited at beginning of run (vs the end). I have had a bit of muscle strain issue I've been working through so I did insert a few walk breaks in and I am HAPPY to report this week has been the BEST my leg has felt in 2 mons. WOOHOOO!!!
@Beth.... I love the way you think! 2X on the spa day! Think I'll schedule a pedicure right now!
OMG Leigh, I'm so happy to hear this!!! Sorry, but it's true! I went out to do my long run after taking Mon/Wed as total rest days and my legs were just slugs- I also cut it short at 1:10. Interesting because if you look at my TSB at this point, I should be fully recovered and ready to rock the world. But there is definately some serious "puffyness" still left in these legs!
Bob- I used to be sooooo affraid of OWS, but like you, I now can't wait to get back out there! The ocean is a bit rough and still a little cool, but I think I'll be able to dip in with the wetsuit this weekend. I might try to get it in on Friday before all the tourist arrive. My quiet beach town is about to get busy for the summer
Everyone- just another friendly reminder that Rich is upping the price of the Chica visor on June 1, so make sure you get your order in this weekend!
Linda, I wasn't asking about the taper ( I am also planning a 3 week taper) I was wondering about the 2 weeks prior to starting the 12 week program. I plan one swimming,biking and running during this 2 week transition period just curious what others have in store for intensity and volume.
As of now I think I will just go by feel and have no concrete time or volume goals, see how the legs feel following Mooseman. I do want to start that 12 week program with fairly fresh legs but more importantly a fresh mind ready to really push the program.
LOL! Bob, sorry about that! That's what you get for reading and replying at the crack o' dawn!
No worries, Nemo. Dave also fessed up to being pooped this morning. we were having breakfast and I asked about his 11 miler and he finally cracks up and says "uh...yea. I called it at 7."
Don't you love looking at the PMC though?? My bike and run should both be totally good, but nope. legs just feeling heavy and me just feeling sleepy.
what's yours and Dr. Kitboo's plan for the weekend??
Uh...that's Kitboo, MD.
hahaha!
My legs are toast for anything with intensity. So here's my plan:
Thurs: 60 min trail run @ Epace with some uphill strides
Fri: 90+ mtb ride---there's always V02max/anaerobic intervals with these even with an "easy" ride + 30 min run easy with drills
Sat: "Long ride"---2-3 hours. I'll try an FTP interval, but I won't be disappointed if I can't hold it for more than 2 minutes. Worse case scenario, I'll noodle around at IF = 0.65-0.70. The weather is going to be nice for once so I hate to not be outside in the sunshine (and making stoopid Vit D!)
Sun: "ABP" ride---2-2.5 hours. Once again, no dreams shattered if I can't push 80-85%. Okay with noodling again. + 45 min trail run @ Epace with some strides.
Monday: Long run---try for 80-90 minutes. Maybe 3-4 0.25 mile intervals at tempo depending on how I feel.
I would throw in some swimming, but the pools are closed this weekend and I'm not sure about OWS here yet.
Friday: Swim- probably at the pool, although an OWS isn't totally out of the question
Saturday: HIM Race Rehearsal (EEEEEK). 56mile ride at very low intensity so that should be OK- it's the 6M run afterwards I'm worried about. I'll see how I feel after the ride and will bag the run if things don't feel right. Most important- I need to not freak out if this RR doesn't go well and just be OK with it.
Sunday: 60' bike with some "pick ups" to see how the legs feel in the AM and an OWS in the afternoon if at all possible.
Monday: try to return to "normal" schedule again. That means a swim & run. I'll try for an OWS again here.
Check it out.. we'll have a new drink on course. Say bye-bye to Gatorade Endurance. Good thing I just didn't order more....
www.slowtwitch.com/News/Get_ready_for_Powerbar_PERFORM_1359.html
Bob -- I'm on the super-sized OS. No transition for me. I'm racing Saturday and starting the 12-week plan on Monday.
Tonight -- I went out for a run and started with a limp -- literally. Super-tight hamstring and aching left knee, which never aches. Tell-tale sign of it is time to call this workout and take myself home. There will definitely be yoga in the a.m.
going to do my first OW swim with hubby and others tomorrow and will run beforehand.
Marianne- sounds like you are well on your way with the training for IMWI. Great article too BTW.
Kris- I sure hope we get the "here's your free sample" in the mail some time soon! I'm hoping it sits better on my tummy than Gatorade ever did- just couldn't drink that stuff at all.