14 weeks to IMWI
hey it is Monday!! I hope you had a great training weekend, whether it be for a HIM, IM or if you just raced! 
please report here!
Ladies, if you check in women's forum, look for EN visor thread! to get the link to purchase a special visor!
Men< EN visors are available in the "Store"...
Local Michele is busy checking out restaurants for our team dinner pre race and so EN tradition is the Thursday before the Ironman to get together with team, coaches and family members, supporters and have dinner. You don't want to miss this if you are new to EN. so Plan for Thursday. We will have more details later, but book it on your calendar!
Once again, the IM Camp in Madison? I will be there Thur - Sunday but using 12 hours on thur and 12 hours on Sunday to drive! with some of the other Arkansas members to include my husband. This is July 8 - 11? 
so look at FB or EN camp if you don't know about this one.
I am getting serious about getting new gear for the worn out stuff on my bike and me! hopefully by now all of you have had medical checkups 
so your body is good to go so now is time to look at your bike, run and swim gear! You have 14 weeks to work thru all of that!
Hoping that you are dialing in your nutrition as well.. this is the time to over eat or undereat and NOT on race day! 
*****
I know Nemo and myself would love to see some pics of where you train, your bike?, vacay, or other! nothing worse than showing up to a restaurant for a group dinner and not KNOWING anybody.. so make it easier on yourself by using the next 14 weeks to get to know the other EN team members! your race day will be enriched and so will your training!
******
okay so my hubby uploaded 70 - 80's music and honestly I can't wait to go run today to listen to it!! classics...
."Oh Mama, I am in fear for my life...." __________________________?
"I would climb any mountain..." _______________________________ ?
Comments
Last week of HIM training, racing on Sat June 12th!!! Finally!! Tapering week for me, so it will be nice. Easy swim this am with some core stuff...otherwise in rest mode until sat!
Oh- and Men, FYI, Dave Boyle has actually ordered a pink EN Chica Visor for HIMSELF as well! Yup, Dave will be racing in the Pink Visor as a sign of support for all the Chica's. So don't be bashful if you want one too :-)
Marianne- I need to seriously update my running playlist! The old tunes are great but, well, getting a bit old :-)
I can not believe that we are that close to race day. Since when did 14 weeks seem like it was a short amount of time.
Marianne, I will do my best to get pics up, but I will be easy to spot in Madison. I will be the guy who has three little kids in tow who will continuously be asking mommy or daddy if they can go play. They might also be heard saying that this is boring..
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Many months ago, I promised to get my blog going again as it really is a way for me to get out thoughts about training and life. I think that it keeps me honest and on track. It really helped with my last IM training. Thanks to your motivation it will be appearing very soon.
I think my last post was all about how excited I was that training was going well. I think I sort of jinxed myself. I got in all my workouts, but with a huge fatigue load in my body. I know it has been really hot and humid here in the midwest, but I am not sure that is a good excuse. I was not able to hit my power or pace number and it was a real blow to the ego. I am trying to remember that this is really just the beginning of training for me.
With that in mind I do have a couple of questions for people who are clearly smarter than me.
1. If you are using WKO+, how are you handling your swim and TSS?
2. Can anyone point to a primer on WKO+ and all the info on stress and rest before I begin my taper?
3. Why when I hit return does this forum always double space?
Thanks for the help and keep up your good work.
Todd
Oof. 14 weeks?
Time for me to start being more dilligent and getting it done. I've been a total slacker the past two weeks. The first was after ToC and last week I was just buried at the office and putting in all kinds of extra hours with the shortened holiday week.
So new goal- do every workout this week! Planning to do an impromptu RR for the Patriot half this upcoming weekend to check out the goal watts and paces to see what they feel like. Not going to taper for this one. Just going to reshuffle the week a little and see how it all shakes out.
It was really nice to just get out and race this weekend. Course was crazy short and all kinds of course traffic so it was fun to just hammer and have fun without any care for pace or watts or nutrition.
I did my 3x1 mile (4) + practiced race pacing for High Cliff. It felt really good. I traded yesterday and today's workouts because Saturday afternoon's massage left me seriously sore! Oddly, all my swimming muscles were the problem. Isn't that supposed to be what we do to relax. =-)
Todd -- If you find the WKO+ guru tutorials let me know. I still have trouble downloading stuff half the time. And, my sister and head sherpa will likely be bringing the little ones, so your little ones might have company.
Marianne -- thanks for the reminder to go through gear!
My huge goal for the week? Try out the aero helmet outside. I think everyone looks cool in aero helmets, but, for some reason, I think I look like a major dorkoid. Tomorrow, I think I'll set the alarm for five and try out the darned thing before most people are awake. I will also summon my inner Adelaide Stephenson, and remember that you can't lead a calvary if you think you look stupid on your horse. I look awesome on my horse. I look AWESOME on my horse. Plus, if Rich finds out I even thought about leaving the free speed of the aero helmet and wheel cover at home in the closet, I'd surely be punched in the ovaries.
North Shore Swim Series starts the 26th of June with the Raging Isle Sprint(1 mi) from Sunset Beach to Pipeline. Total of 4 races increasing from 1 mi to 2.3 mi. Winter surf breaks, summer swim races. I'll post some pics as Waimea Bay(the finish for 3 of the races) is beautiful. It's the site for a surf competition that is held periodically called "The Eddie" which is invitation only and waves must hit a minimum of 20 ft. This past December they hit 30 and the contest was on for the first time in 5 years.
Lynne
Kris and Lynnette: Can't wait to hear about the races!
Are you guys & gals taking a 1-2 week transition before the 12 week Race Prep?
I feel like I already took that transition after ToC...
I did Rev 3 on Sunday and am recovering from it. It was a tough race and I am just glad I finished it! I just hope the hills of Wisconsin aren't like those hills in Connecticut!!
I'm a little beat up from the race and training so will take it a little easy this week.
Joanna
Nemo, with you, yesterday's swim was sweet @ a mere 1800!
Beth- you will love your aero helmet. I just bought a louis garneu superleggra and have used it twice outside...fits like a glove, much better than my road helmet...love it! Dorkoid fo sho, but who cares, i sure don't-- cuz like Kris said, "speed is the new sexy
" Oh and you mentioned not having tried the wheel cover yet...I tried mine on awhile back and discovered it was rubbing on the cassette, hub and rd. Not good, so got some feedback from wheelbuilder. Anyhow, if you find you have any of these issues pm me and I will pass along what wb recommended.
Okay...Finally! FINALLY!!! I had a good run. 3 x 1 mile intervals all nailed at tempo. It's the best run with intervals I've had since OS LAST YEAR. I'm so stinking happy! Legs felt good. Cardiovascularly felt good. Just my feet hurt from new orthodics. I get blisters all the time at races so I figured it was an opportunity to build some mental toughness and run through the pain (indeed I had a big blister on both feet). It's never too late to have a good workout.
Kris - LOL -- Seriously.
Okay-- It rained today, so Thursday is the day of aero helmet love.
The 30/30s? Rocked. The pool. More like that workout sunk like a rock.
Kitima -- Rock. Star. Way to go, chica!
Nemo-thanks for the answers. They helped. I will see what I can figure about the WKO.
Kitma - I know right where you are coming from. I finally had a break through workout today. I have been really struggling to get back some pace and power that I lost since IM CdA last year. Today, I nailed my run. I was to do 4 x 1 mile and I have been using 5:55 as my t-pace. I hit it during a 5k, but have not been able to keep the paces in workouts. Well today, I held back for the first two, 5:59 and 5:53, , sped up for the last 1/4 mile of the third, 5:49, and let it hang out during the last half of the last 5:42. I felt strong throughout the entire workout. It reminded me of what it felt like to have my body is do what I want.
Todd
PS - to all who read this, please forget about the times, they are all relative. It is really about finally feeling good. I hope it lasts
Todd: There's a thread on the old 3.0 EN forum about WKO+: www.endurancenation.us/en_forums/showthread.php
Verna was really good at navigating around WKO...her post is about halfway down the first page.
HI all!
Reading evrything, but trying to stay off the computer a bit these days.
Great runs Kitima and Todd. So great to read that. Sharing good news is always part of the deal around here.
Good week so far. I backed off a lot last week b/c th old fatigue monster was about to bite off my head. Last Wed. I was just too fried for bike intervals so I took the day off, it stormed on Saturday, and with HS graduation on Sunday it ended up being an unplanned week off the bike completely. Seems no harm was done.
Back at it this week with a great swim at masters on Monday, hit the bike intervals (12' 10' 8') at FT +4-5 over yesterday with a brick run. Today's LR (going to storm again tomorrow so I moved it), got me a 15K total--5K w/u with Cali (which is perfect for her and me), then a 10K loop with MP and HM pace work.
I have not completely or comfortably dialed in when and how to back off when I need to (lots of mental anguish when I do), but I'm getting closer. The thread Al Olsen put up is a great primer for me to try a few things differently. I may do the 2x/week swim as Rich mentioned recently, then in the last 5 weeks, bump it up to 3x in a final push. It will save me time, fatigue, and I think my swim is good enough.
Carry on, WI peeps! Love you guys!
smooth and easy long run for me this morning. wasn't really feeling the speed work so enjoyed it instead.
but! I did come across this on my ipod and totally cracked up. The song is called "Legend of a Cowgirl" and is mid 90's alternative/college poppie kind of song. Fun to run along to and it has probably one of my favorite lines ever..."I think I'll cook my dinner while I shine my gun".
to tell you how old school this is...I had to tape it off the radio when I was a lil freshman in college!
download
we just have it out of the house, so to DL it login as temp + 4download as the password. enjoy.
Even though I'm not racing IMWI this year, I consider it my hometown race and will be there all weekend with you guys.
Since I don't have a group to train with and you guys have awesome weekly threads, can I join you guys?
Matt--YES!!!! Please do. You would be an awesome energy checking in here regularly!
So, I'm in my "having fun" plan right now and considering racing three triathlons (Sprint/HIM/Sprint) in the next three weeks just to see how the body handles it.
I started loosely following the HIM plan last week with week 6 so that it will end with Racine 70.3. After that I will actually get serious and start the IM plan. Prior ot that I did a mini BBW and managed to get my TSB down to -40ish.
This week goes so far...
Monday swim
Tuesday was 25 30/30s + some 85% and a MP brick
Wednesday I pretty much crushed myself as I blindly followed the long run that was written in the plan and hit a new training milestone in the process . Good thing I had time for an ice bath and compression tights. I don't plan to run that long again until the IM plan.
Thursday pulled off another 25 more 30/30s + some 85% and a EP brick - legs were definitely heavy
Tomorrow is probably going to be 3 or 4 x 1mi @ HMP and a swim
Saturday Long Ride/brick
Sunday I'm racing a local sprint tri on very tired legs
I'm really looking forward to the Wisconsin camp and can't wait to meet many of you out there. That weeknd is going to be my BTW so I intend to ride and run a lot...and if someone forces me to I may swim too.
Hi Matt! Glad to have you here.
I got my aero dork on this morning and tried out the helmet. Once I adjusted the thing, it was actually quite comfortable. It feels like my ski helmet, without the fuzzy ear pads. Kathy and Kris -- I thought of you the entire time. Thanks for the encouragement.
Tonight - AIP for 16x100 and 8x25 hard/easy alternating workout. After the distance stuff, I'm oddly looking forward to this swim.
Leigh -- I look forward to checking out the song. Will it inspire me to dig out the old college flannel shirt?
@ Beth.- awwww...I'll break mine out if you do??
AHHHHHHH!!!!!! Somebody please help my legs. They are very tired. I had what is becoming an all to typical long run Thursday. Marianne, at one point you asked what I do, well here is an animated description. Starting at about 4:30am my phone begins to ring, I talk a little bit then try to get back to bed. It seems as though every 15-20 minuites someone different is calling. Then @ 5:00am I get the news, you will be late for your long run. You see I am OB/GYN. I am not sure why, but nature seems to play cruel little tricks on people by having them deliver @ the worst hours.
Sooooo, up to the hospital, deliver a beatiful baby girl, do all the paper work and sprint out the door to try to get my run in. I make it to the park, knock out 90 minutes/13 miles and within 1 hour I am in my office seeing people. And worst of all I forgot my recovery tights. I really think I might be geting to old for this stuff. Just had to vent. And for what it is worth it was a prettty nice run. 
Todd
PS - Matt pleace come by often and leave just a teeny tiny bit of speed each time you visit.