Week 4
Did anyone else do the optional swim this morning? I felt like two days off in a row was too much, so I did it. I felt really slow, though. Maybe I shouldn't have.
A quick question: The intermediate plan has a 3 hour ride scheduled for this Saturday and 2 hours on Sunday, but the beginner and advanced plans have 4 hours on Saturday and 3 on Sunday. Is this a typo? I asked RnP in the admin forum but haven't heard back yet.
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I am doing the swim around 5 tonight before i go to work. I am doing the big day this Thursday.
Yesterday, i did my first tri in 2 years due to my injuries. The plan was to start and finish. It was the Columbia tri, in Columbia, MD. Great race. I started and finsihed, it was slow, but no expectations for the day. My longest run since I was able to start running again. That was a run walk, very hilly, but that is where I plan on doing a lot of training for LP. I had a couple " twinges" in my knee during the run, but makes me think about my form. Good news in no pain or swelling last night, no problems today. My quads are a little sore, but overall good. I am hoping to do race report tonight if work is not too busy.
kieth- I think Patrick answered your question in fix the plan thread.
Tracy, congrats again on the race!
Glad to have a test validate the recent bump from the mean maximal curve. New FTP = 243. 1 watt higher than my season peak last yer.
How'd it go for everyone else?
Mike
No bike test today for me, only HR on the bike and just settled on new zones 2 weeks ago. Thought I would leave well enough alone. I did get in swim/run yesterday and will swim tomorrow. Plan to swap thursday 5K for race on Sat so long bike after work Thurs
Feeling a bit more confident after completing the big training day Sat. So glad that as this is my first IM I'm actually having fun with this still!!
@Suzanne - I'll take hot and humid in PR over hot and humid in DC any day.
There was a 5K held on my street, so, couldn't really pass up the opportunity on Sunday, the scheduled rest day. Took Monday off and am going to swim tomorrow and Friday. I was planning to rest on Wednesday since I did the 5K Sunday but wife is due with a baby any moment. I figure I might cram what I can in now and take the day or two off when the kid shows up. I have no idea how I am going to manage everything but I very likely will be doing my 4 hour rides on a trainer for a couple weeks. It isn't by the book but I do what I can and it works for me.
I had to do my FTP test on the trainer this morning. I didn't really have a choice. I know you need to use inside FTP for inside training and outside FTP for outside but I'm just going to have to plan on riding at the top end or a little above the ranges for my intervals. It should help compensate for the indoor/outdoor discrepancy and give me moral boost if I feel like I'm crushing my workouts. I am just worried I'm sandbagging it since I haven't been able to do a test outside yet. I will say I felt stronger than I did doing the test in the OS. I can certainly tell there is a little boost in my endurance the past couple of weeks.
Keep plugging away.
Legs felt like bricks initially but after a warm-up felt decent. Saw a good 12 watt (283) bump since my last test in jan, so all that OS training definitely paid off. My concern is my lthr dropped significantly from 162 to 148. Wondering if that suggests I might need to repeat the test at a later point. Just second guessing if I could have generated more watts on fresher legs, and had a slighter higher lthr .
It was great day to be out, though! 86 and humid. I rode near Lake Ontario, so it was a little cooler and a head wind on the way back.
Lesley, this is a testing week, so go out and give it a shot. Even if your number doesn't move (which it may), it's still a heck of a workout.
I did my 5k run this morning. Was just hoping to go around 18 flat, a little slower than my best test this winter. Right on pace through 2 miles, I went to take it up, but had no push left in the legs. Speed tapered off quite a bit, but I decided that I was finishing it, regardless of the pace. Came in just over 19, which, all things considered, isn't bad. It's not going to change my estimate of my Vdot, but it's still one heck of a workout.
Looking forward to the T-pace test tomorrow. How'd it go for everyone else?
Mike
Hey folks, I'm recovering from the Tour of California trip and last night, did my first workout since last Friday. It was my first run in almost 2 weeks since I did no running in CA. Last night's run was a slugfest. I did 6.4 miles and felt heavy legged for the first half, but better on the second half.
Since battling a running injury beginning in early Feb, I have no expectations for LP. Just a hope that I can get some running frequency in with a some longer runs, but I don't think I can work up to a 2.5 hour run before LP. My longest run was 10 miles, two weeks ago.
I actually had a few moments of not wanting to do LP earlier this week. I think it was mainly because I was fatigued from ToC and the travelling, but after last night's run, I'm back on board.
Keep up the good work, everyone.
Dave
Dave- I am with you. About 10 days I was questioning LP. I have also battling injury,. Doing my olympic distance tri on Sunday changed it.
Like you, I have little expectation for LP, especially the Run. After sunday, I decided to go for it and accept it. up until then i have been wishywashy and lacking confidence. i also won't get to 2 1/2 hrs before LP, but this is turning into my 1 thing "Yes, I CAN" - for all the people who have told me over the last year maybe I should give up running and tris- No, I won't- not yet
So Dave, we can be return from injury buddies
Off for some long pool running
Patrick
August 11, 2009: 16:53 (1:41/100 yards)
March 26, 2010: 17:00 (1:42/100 yards) (this was after only a couple weeks in the pool after the winter off)
May 28, 2010: 16:16 (1:37.6/100 yards)
It's interesting that all the hard work in the pool for the last three months has resulted in a net time improvement extrapolated over 2.4 miles of (drum roll) . . . 3 minutes and six seconds. Which is the same time gain as going from 18.51 mph to 18.67 mph on the bike. Do you think that I would have been better off swimming once per week and biking an extra two hours per week to gain that .16 mph for the same time savings? The answer is probably yes.
@Suzanne...nope, up on Lake Road through Webster and Pultneyville. I can ride almost directly north from my house and hit Lake Road, so nice and flat!
Flipped a few things so I could jump in a local 5k tomorrow and have some time with visiting family!
Will report back...
2 point vdot bump! Woo hoo!
Enjoy the saturday everybody!
Sunday was the 2 mile race. I've done it several times before and knew that I wasn't nearly as trained as I've been in recent years. My ultimate goal at some point in my life is to break 50 minutes - I've come very close - but was thinking I'd maybe go 53ish today. Nope! 58. I was shocked, in a bad way. I'm still scratching my head over this... I did the 1.2 at a HIM in May in 25 (consensus at the race was that the course was a little short, but still).
Today was the ABP ride. I woke up and took the dogs out at 7 a.m. and it was already in the 80s and humid. Uh oh. I got on the bike at 9 a.m. and made a deal with myself to go at least one loop, or about 1:15, and stop if I couldn't take the heat. After my disastrous cramps in the HIM in May, I've made good friends with salt tablets and I really think these saved me today. I'm proud to say I did really, really well on fluids and have the bathroom breaks to prove it. The heat was manageable - I didn't feel that bad while moving but anytime I stopped for a red light I felt like my back and shoulders were on fire. I'm doing ABPs as 15/2 intervals. Every rest interval I'd guzzle water and treat myself to a Sport Bean (it's the little things that count, yeah?); every other rest interval I'd take a shot of gel and a salt tab. In the end, I did 55.5 miles in 2:57, a PR for that distance and not shabby given warm up and the 2 minute rests - and I walked off the bike feeling fresh as a daisy. And then proceeded to celebrate Memorial Day by sitting my ass in a baby pool and lawn chair for the rest of the day, but that's another story...
Anyway, a real mixed bag. Not entirely sure what it all means. Is this just me in the weeds of training? Or side effects of yet another work trip earlier this week? Or the result of mixing up the order of workouts? Or all of the above? We'll see... hope everyone else enjoyed a long, sunny weekend!
Had to swap some things for the weekend. The spouse wanted to go camping in saranac lake, I was happy to comply. Did an easy 1 1/2 hr bike ride on friday , just to get the legs loose. On sat drove up, and did a shorter 2 1/2 hr bike ride, with some wonderful hills around saranac lake which I will remember cursing fondly. Being from closer to the coast never get to do such hills.
On sunday did a 1.4 mi open water swim, the water was nice and warm it felt great. Followed it by 86mi ride mainly on the course. Was really windy from upper jay back into town. Took a break in town, and then rode back to saranac lake.
On monday just did a morning run, since we had to drive back.
I felt fine for 2.5 on Sunday, then did the hour run with 5 x .5 z4 Monday morning and felt good. This was all intersperced with trips to Busch Gardens and Water Country USA with the kids. I didn't make the Monday swim, though, unless you count floating down the Hubba Hubba Highway in a lifejacket for an hour as a "swim." I probably went about 2.5 miles. Does that count?
I managed to get yesterday's run in today, but not either of the swims. I have WAY too much going on right now. Not the best timing to be racing an IM but it is what it is. Felt good, hot out but nice breeze off of the lake.
Planning on getting the run done in AM and ride after work tomorrow. Going to be HOT for that long run after work on Thursday!
Anyone going to the camp?? I had already paid (entirely too much) for a camp before I got turned onto EN so I will be going up this Thursday. Very excited but wish I would have been able to go to the EN camp. just started with power and I know there would have been a lot of great resources to learn more. I am supposed to be doing Eagleman that weekend but am not to thrilled about it. It was just a 'for fun' race but now I feel like my weekend could be better spent riding long and staying home.