Yesterday was a serious eye opener. I mentioned that I had run right in the heat of the day and was shocked at how profusely I was sweating on a 6 mile run. Given it was 3x1mile intervals at Z4, but still sweating big time. Did "okay" job at recovery food, but not good enough as played out later.
Went for a swim at 7pm and made it through all the sets until the last 4x200. 1st 2 sets of 200 okay with a little cramp at end of 2nd, but then unbelievable cramps up/down my legs throughout the 3rd set and bailed on 4th set. Obviously my electrolytes had gotten a bit out of whack and I paid the price. Focusing on supplementing that during IMCDA will be critical to a successful day for me. OUCH!!
Running after work today on same route I did Monday, but different shoes. Curious from a leg comfort standpoint and time standpoint. Route is 14 miles and about 2000 feet of climbing and I usually hit it about 1:52 or so.
Ditto the kick in the head on racing in the heat. Sat I did the RR in what ended up being 88F weather. The next morning, I was down 3+ pounds (145 >> 141.6 #), which took me 3-4 days to replenish (mostly fluid). I had to take Sunday and Monday off, and also Wednesday, to fully recover. I think fluid volume is more critical than worrying about electrolytes, although i will be taking Salt tabs with me to CDA.
Had a question about the taper - this is my first IM.
I am driving up to CDA from San Diego - I will try to do a couple of easy runs and get on the bike for 45' a couple of days - should I not stress about not training much during week 12?
I have to say that I love the posts this week and last week... I've learned a lot. Seems everyone has similar questions.
I did the long run. Actually 1:50. Felt sluggish. Managed 30 min of faster running, but seemed to kinda settle in a slower pace. I'm thinking I am not fully recovered from my Sunday RR and Tuesday hard bike. Can't wait to relax a little more next week. Although it seems we are running almost every day. When are we supposed to feel more rested?
Hate to tell you this but a lot of that drive is boring if you go via I5. Just not a lot to see through CA. Once you get up into OR it is much better. In terms of Week 12...there is no fitness to be had during that week, but your body will LOVE you if you take a little time daily to get in a bit of work. Couple hard SHORT intervals to really get blood pumping. Follow that up with a good stretch so you keep your muscles loose, as the legs/back are going to want to get tight sitting in car for 3 days.
Last longer run last night and ran the same course as Monday. Just a shade under 14 miles with 1850 feet of gain in about 1:52. Actually the time difference between Monday and Thursday was 7 seconds! 7 seconds on two different days in different shoes. Both pair felt great so no clear winner yet for race day!
Looking forward to crushing Sat/Sun bike rides and today's swim! Taper really starts on Monday!!!
@ Thomas - I totally agree with Bryan - conventional wisdom is that nothing you do from about 6-10 days out from the race will make any physical difference in your performance. But stretching, getting some 30-60 minute "recovery" rides or runs with 4-8 short (30-60") hard intervals will keep the cobwebs (achy feelings) from forming. There are also a few studies which look at mitochondrial half life, which is estimated at 5-12 days. So keeping the pressure on with those hard efforts may keep those little energy pumps at peak numbers.
I switched the long run and FTP bike work this week, so I could do the weekly TT with my tri club last night. On a gusty flat course, I did 11.1 miles in 30 minutes @ NP of 277. I'm going to divide that by 0.95 to get an FTP of 263, for two reasons. It matches my year end FTP last year, and it gives me a w/kg of 3.978, which is good enough to say 4.0 on our Data Tool, so I can proudly post that now. But I'm not going to use it for the race, I'll probably go with 250 to be conservative.
Thanks Al and Bryan - just don't want to be stressed about missing workouts while doing a quasi family vacation:
We plan to hit Vegas for a night - kids want to see the city, then Zion National Park for a day, and then we may swing over to Butte Montana to see the birthplace and hometown of Evil Knievel (Levi Leipheimer too!). Who knows - we may not have enough time.
Tom - I am making a big road trip out of getting to CDA too - we are driving in from Chicago - I was stressed too about the missed workouts but I'm just moving my plan up a couple of days and doing the workouts on the prescribed days off this week and next week and then not stressing about 2 days off while traveling. I do realize that those workouts are more for my mental health anyway - at this point, I'm as ready as I can be - the rest may actually do me good - . It's going to be fun! Have safe travels out to race site! Lisa
Hi Tom - I live in Libertyville in the north suburbs. I did meet both Matt and Jim (they may not recall though...) at an EN Social this past winter. Seem like great guys and so accomplished!! Have you done IMCDA before? I'm so looking forward to it (well, except for the swim!) - it will be my second IM. Looking forward to meeting you all. Lisa
Glad this is last "hard" weekend on the bike. Legs are pretty toasted. Put up some bigger mileage running this week and am feeling it. Did the 3 hours today, but not exactly as prescribed. Rode a relative hilly route from the house and averaged 209 watts for the whole 3 hours. That includes a couple long descents where I spun the cranks until I ran out of RPM's! My goal watts for race is 190 so averaging 209 for 3 hours put the hurt on me! Really feeling it, but like the hurt! Will hit it tomorrow and the start actively tapering for the big day!
Got the swim in last night and felt pretty good. Will forgoe any more pool swims and only swim in the Pacific until getting to CDA. Want to spend some time in wetsuit and chilly water before getting there!
This is first IM for me. I met Matt when he was out for Caii HIM. Jim was out on business and I took him out on a ride in east San Diego County. See you in CDA!
Bryan - I you on the legs being toast... My ride was ok, I was just tired.
My IT Band has been hurting the last few days. I've been rolling it, so I'm not sure if its the rolling that is keeping it sore or if it is actually sore. I think its a combination. Kinda bumming me out. So, I ran 2 miles and called it quits. Figured no use in making it worse. With Sunday off, I may just swim on Monday to give it 2 1/2 days off. I may lay off the roller so I can try to get a feel of how its doing. At least I have some time before the race for it to get better. ARGH!
Got in a nice 2.5 mile open water swim at Devil's Lake yesterday. It was cold, but nothing as cold as CDA. Felt good to swim continuously for a long distance without having to do flip turns, or stopping to re-group (which is what we normally do in the open water swim class that I've been participating in). Of course, it was nice to not have 2400 other athletes in the water, too.
Tried to do Saturday's bike ride today, but just got 2 hours in. Did all the intervals though, so don't feel too bad about it.
Michelle - I'm sure Devil's lake was better than my swim in Lake Michigan on Saturday - brrrr. I decided to try Lake Michigan to try to prepare mentally for CDA - it was cold, about 58 maybe and VERY choppy. I did 55 minutes in the water and when I got out my fingers were numb and very hard to move. My training partner's hands were PURPLE! I wore neoprene hat and booties though so it was doable but man the choppiness was hard. I certainly hope Lake CDA is better than that! I can hardly believe the race is less than 2 weeks away! I did the long bike yesterday and it felt good to only have to go 3 hours. I plan to drive up to the IM Madison course on Saturday to do one loop for the 2.5 hour ride. Time to start packing!!
Lisa - have a great time in Madison on Saturday! Unfortunately I'll be in Iowa City until early afternoon, and then hoping to get the Saturday bike ride done before I have to give up my bike to TriBikeTransport later that day. I assume you'll be riding in the morning, but if you end up here in the afternoon feel free to call or text if you want to meet up. 608.225.2009.
Thanks Michele - we are planning on riding at around 8:30am and will need to take off right afterwards - when do you arrive in CDA next week and where are you staying?
flying into Spokane on Wed the 23rd, late, staying in a hotel near the airport. Will be in CdA from Thurs thru Tuesday, staying at a house we're renting. 1403 E Ash Ave, just a few blocks from downtown (toward the lake). It's considered the Sanders Beach area. You?
Comments
Yesterday was a serious eye opener. I mentioned that I had run right in the heat of the day and was shocked at how profusely I was sweating on a 6 mile run. Given it was 3x1mile intervals at Z4, but still sweating big time. Did "okay" job at recovery food, but not good enough as played out later.
Went for a swim at 7pm and made it through all the sets until the last 4x200. 1st 2 sets of 200 okay with a little cramp at end of 2nd, but then unbelievable cramps up/down my legs throughout the 3rd set and bailed on 4th set. Obviously my electrolytes had gotten a bit out of whack and I paid the price. Focusing on supplementing that during IMCDA will be critical to a successful day for me. OUCH!!
Running after work today on same route I did Monday, but different shoes. Curious from a leg comfort standpoint and time standpoint. Route is 14 miles and about 2000 feet of climbing and I usually hit it about 1:52 or so.
Ditto the kick in the head on racing in the heat. Sat I did the RR in what ended up being 88F weather. The next morning, I was down 3+ pounds (145 >> 141.6 #), which took me 3-4 days to replenish (mostly fluid). I had to take Sunday and Monday off, and also Wednesday, to fully recover. I think fluid volume is more critical than worrying about electrolytes, although i will be taking Salt tabs with me to CDA.
@ Al-
Had a question about the taper - this is my first IM.
I am driving up to CDA from San Diego - I will try to do a couple of easy runs and get on the bike for 45' a couple of days - should I not stress about not training much during week 12?
Tom
I did the long run. Actually 1:50. Felt sluggish. Managed 30 min of faster running, but seemed to kinda settle in a slower pace. I'm thinking I am not fully recovered from my Sunday RR and Tuesday hard bike. Can't wait to relax a little more next week. Although it seems we are running almost every day. When are we supposed to feel more rested?
@Thomas
Hate to tell you this but a lot of that drive is boring if you go via I5. Just not a lot to see through CA. Once you get up into OR it is much better. In terms of Week 12...there is no fitness to be had during that week, but your body will LOVE you if you take a little time daily to get in a bit of work. Couple hard SHORT intervals to really get blood pumping. Follow that up with a good stretch so you keep your muscles loose, as the legs/back are going to want to get tight sitting in car for 3 days.
Last longer run last night and ran the same course as Monday. Just a shade under 14 miles with 1850 feet of gain in about 1:52. Actually the time difference between Monday and Thursday was 7 seconds! 7 seconds on two different days in different shoes. Both pair felt great so no clear winner yet for race day!
Looking forward to crushing Sat/Sun bike rides and today's swim! Taper really starts on Monday!!!
@ Thomas - I totally agree with Bryan - conventional wisdom is that nothing you do from about 6-10 days out from the race will make any physical difference in your performance. But stretching, getting some 30-60 minute "recovery" rides or runs with 4-8 short (30-60") hard intervals will keep the cobwebs (achy feelings) from forming. There are also a few studies which look at mitochondrial half life, which is estimated at 5-12 days. So keeping the pressure on with those hard efforts may keep those little energy pumps at peak numbers.
I switched the long run and FTP bike work this week, so I could do the weekly TT with my tri club last night. On a gusty flat course, I did 11.1 miles in 30 minutes @ NP of 277. I'm going to divide that by 0.95 to get an FTP of 263, for two reasons. It matches my year end FTP last year, and it gives me a w/kg of 3.978, which is good enough to say 4.0 on our Data Tool, so I can proudly post that now. But I'm not going to use it for the race, I'll probably go with 250 to be conservative.
Thanks Al and Bryan - just don't want to be stressed about missing workouts while doing a quasi family vacation:
We plan to hit Vegas for a night - kids want to see the city, then Zion National Park for a day, and then we may swing over to Butte Montana to see the birthplace and hometown of Evil Knievel (Levi Leipheimer too!). Who knows - we may not have enough time.
Thanks again,
Tom
@Lisa,
Where in Chicago? I spent 8 years living there while going to school. My wife is from Hinsdale and my brother lives in Wilmette.
Have you met Jim Hanson and Matt Ancona?
Tom
Hey Gang-
Glad this is last "hard" weekend on the bike. Legs are pretty toasted. Put up some bigger mileage running this week and am feeling it. Did the 3 hours today, but not exactly as prescribed. Rode a relative hilly route from the house and averaged 209 watts for the whole 3 hours. That includes a couple long descents where I spun the cranks until I ran out of RPM's! My goal watts for race is 190 so averaging 209 for 3 hours put the hurt on me! Really feeling it, but like the hurt! Will hit it tomorrow and the start actively tapering for the big day!
Got the swim in last night and felt pretty good. Will forgoe any more pool swims and only swim in the Pacific until getting to CDA. Want to spend some time in wetsuit and chilly water before getting there!
WOOOOOOOOOOOOOOOOO HOOOOOOOOOOOOOOOOOOOOOOOOO!!!
@ Lisa -
This is first IM for me. I met Matt when he was out for Caii HIM. Jim was out on business and I took him out on a ride in east San Diego County. See you in CDA!
My IT Band has been hurting the last few days. I've been rolling it, so I'm not sure if its the rolling that is keeping it sore or if it is actually sore. I think its a combination. Kinda bumming me out. So, I ran 2 miles and called it quits. Figured no use in making it worse. With Sunday off, I may just swim on Monday to give it 2 1/2 days off. I may lay off the roller so I can try to get a feel of how its doing. At least I have some time before the race for it to get better. ARGH!
Got in a nice 2.5 mile open water swim at Devil's Lake yesterday. It was cold, but nothing as cold as CDA. Felt good to swim continuously for a long distance without having to do flip turns, or stopping to re-group (which is what we normally do in the open water swim class that I've been participating in). Of course, it was nice to not have 2400 other athletes in the water, too.
Tried to do Saturday's bike ride today, but just got 2 hours in. Did all the intervals though, so don't feel too bad about it.