Week 7 IMLP
The IMLP group has been very quiet. Must all be racking up lots of TSS. Well, now we're in week 7, and boy are those long runs getting long. 
Glad to read about everyone that did the camp and the fun that was had. I still can't believe Suzanne did 6 hours on a computrainer. Holy mental six pack!
Read that my injury comeback run bud, Tracy ran over 10 miles. Awesome. And Keith PR'd the half after two days of riding. Well done.
Here we are in week 7. How's it going so far?
I ran 8 yesterday, 4 today, and swam 3400 tonight. Thank heavens my sister joined me or I wouldn't have sucked it up.
I've got the local TT tomorrow night. First one of the year. Really looking forward to it. I've been doing practice runs as my Wed bike workouts.
How's your week going?
Dave
Comments
Now, this aquabike, on the other hand... :-)
The camp helped a lot to dial in race day stuff so feel more comfortable. Though having only done 2 races this year I am dying to do any race. Is it a bad idea to throw in an olympic C race between now and race day to just get this energy out of the system?
Thursday: Skipped the long run due to travel, but did two easy running laps around Mirror Lake when we got into town. It was an absolute downpour, but kind of fun to run through the puddles.
Friday: The race rehearsal went great. I'd provide some power #s for you, but my brand new Joule destroyed the files. I've got the summaries, but can't get the detailed files off into WKO+. First it's my crappy Garmins, now the Joule. Arrgh. Power meters don't like me. I ended up a bit short (107 miles) due to not knowing exactly what to do to make up the changes on the out and back. I felt great on the run. I was supposed to hold 9 minute miles, and ended up with 8:52 miles. I could keep going forever. It was the first time that an IM seemed doable.
Saturday: I woke up to rain and decided I may as well swim as long as I was going to be cold and wet anyway. I headed down to Mirror Lake by myself at 6 am. I got a little vertigo when I first got in due to the cold water, being alone, and it being dark and overcast. I swam the cable and what I thought was the swim course, but it took me 45' for one loop when I was expecting 36' or so. In retrospect, I think the buoys were laid out for a crew course of some sort. Maybe it's 1000 meters x 2 + 50 meters on the cross leg? That still puts me at 2:02/100 yards, when I should be at 1:43 or so. Oh well. I felt fine, and who cares how far it was.
I got on the bike for a ride down to Wilmington and back up the hill. I was expecting to coast down the hill, but it's flatter than I thought. Total time on the bike was about 1:35. In retrospect, I wish I'd gone down to Jay and back up for some more time.
Sunday: I'd signed up for the LP Half Marathon, and asked Rich on Saturday night whether I should treat it like a race or a long run. He said to race it. So I did, despite the hard workouts Friday and Saturday. 90% of the course is the same as the IMLP run course. I was hoping to hold 7' miles. The first mile was 7:15, and the second was 7:20 (including a 20" bathroom break in the woods). After that, they were all between 6:49 and 7:03 through mile 10. Mile 11 was up the hill on 73 after the turn onto River Rd. and I slowed down a bit to 7:17. Mile 12 was back down to 7:05 and mile 13 was 6:55. I was thrilled with being able to keep up the pace on the last mile because that climb from 73 up to the Oval was steep--about 100' of gain in the last 1/3 mile. I was behind a young woman with a great butt in short spandex shorts and considered staying behind her the rest of the way for the motivational view, but she was slowing so I reluctantly charged on ahead. I passed a guy walking on the uphill and yelled at him to get going. He seemed surprised, jumped about 6' into the air, and started running. He sounded like a freight train--I'm glad I didn't cause a heart attack. As I entered the Oval for the finish, I heard a bunch of people cheering for Keith. I couldn't see who they were, but thought that my EN buddies had come out to cheer me on. As it happens, I was 1 second ahead of Keith Hollis, and they were cheering for him. Oh well, I didn't know that until later. I've never been so tired at the end of the race--that final climb just about killed me. I was so zookered that I considered walking in the last 100 meters. I didn't, though, and held a 6:08 pace for the last .12 for a final time of 1:32:10. My previous PR was just over 1:40. The final pace was 7:02. Arrghh. Just 26 seconds away from 7' miles. If you take away the bathroom break, though, I'm right there. I may go for a BQ in November. Am I nuts? It's 3:15 for my age group.
From miles 7 through 12.5, I was running with a first time marathoner from NC trying to qualify for Boston. (I learned later the course isn't certified, so he probably couldn't have qualified anyway.) He looked strong through 12, but slipped to 3:23 from the 3:04 pace we were holding. Too bad.
Monday: Ran 30'. After running 1 x 13.1 miles Z3/HMP on Sunday, I figured I didn't need the intervals. I did the full 3000 yard swim workout.
Tuesday: The pool was insanely crowded. Why can't people read and understand Fast, Medium, Slow? It ain't hard, people. I got some foot/calf cramps toward the end and called it quits after 2900 yards.
Today: Did the hour bike first thing and will hit the treadmill for 30' at lunchtime. I'm feeling somewhat shagged. The long run tomorrow won't be pretty.
Today I did the 30/30s on my road bike on the trainer. Not sure if it's residual fatigue or working too hard without the benefit of a PM but man those were hard!
I'd told myself I wouldn't do any trail running this close to IMLP due to my irrational fear of a sprained ankle, but after twisting it very mildly yesterday stepping up onto the asphalt path from the packed cinder trail next to it yesterday, I figured the trail couldn't be any worse. So I went to the wooded trails that I've mountain biked and run since I was in 8th grade. Nobody is ever there except for the deer. 39 minutes and no sprained ankles, though I was nervous the whole time. And I'll slip out and swim in the outdoor pool this afternoon for the first time this year.
Good week, I did the long ride and run in the rain this week and relived Lp 08 rainfest. Traing is going well and most importantly, injury free right now and hope to stay that way.