Still recovery/transition here too as 12 week plan starts next week. Is driving me NUTS that I can't see the plan until then.. what's up with that??? AIP again 5:30am for a swim lesson. Some good pointers and drills for me to incorporate into my warmups. Heat index well over 100 here for day #4. Ran 8 miles last night in the dripping heat... looked like a went for another swim, only with shoes! Still having some minor issues with calf/quad that think is from a weakness in the right knee so takes a good 1-2 miles to get rolling. Decent run though and I beat the rain in (man what a storm too!) Still finding myself wanting to munch too much on bad/filler stuff so need to focus on alleviating stress different venue.
I had a solid swim today in a 50m meter outdoor pool. I was not counting laps, but I guess I got in around 2000m. It was a nice "victory" to simply get to the pool since it was my first time in this pool (new routine, new location...). I didn't bring enough to eat afterward, so I spent the morning eating my lunch!
Yesterday I had a nice ride on the trainer (it was rainy) and a good run. I tried to take it easy since I had my HIM last Saturday. I was glad to get the work out in without straining myself. I hurt my toe in my race, so it was good to test it and see if it would cause problems.
I peeked ahead to this Saturday's workout - ouch: one hour swim, four hour bike, one hour run. Wowsa!!! I'll have to sleep through my daughter's recital if I hit that workout.
ace rehearsal dates- 1st July 31 2nd Aug 21 Revision to Ironman plans this year put them 6 and 3 weeks out.
Lynne
Thanks I had it as August 28th.. Todd good you just keep on posting! see if we step back me and Nemo then y'all will step up! now just to up the ante, you will need to post a pic or a video or some such. I mean sure start the thread but don't leave us hanging....!
good on Races, can't wait to hear how it goes.! I am set for the Sat big day but personally would prefer to just race! but not one long enough close enough!
I will be interested to see how/or if the 12 week plan is diff from the 20 week plan. well need to pack up my stuff for tomorrow meeting a GF early for a bike ride.
Sitting at the gate waiting to get seat assignment on redeye to Salt Lake with connection to Boise. Headed to Boise for District 8 section on perinatal pediatrics annual conference. I have a poster presentation of my research project. Missed the swim today as I needed to pack and nap. Had 1.5 hrs of sleep since 0530 Tuesday morning. Had fun at the triplet delivery last night. I a 2nd year almost 3rd got the littlest most depressed baby and her resuscitation went very well. I actually have more confidence doing neonatalogy(babies were preterm too) than the almost graduating third year. How did that happen? Anyway plan to sleep on the flights and the run my vdot on the Greenbelt in Boise tomorrow. Weather looks perfect and there will be no flat tires with a vdot unlike yesterdays FTP. I did enough to confirm that my working guess was pretty accurate though so now I have a starting point. Lynne
I'm burried at work but wanted to check in to say hi. Swam yesterday and did an easy ride today. My legs are starting to come back from Eman, but I still feel fatigued. Hopefully I'll be ready to hit it hard with you all starting next week!
Lynne- Triplets, how cool! Good Luck on the vDot
Dave- Ouch is right! Isn't that the workout I did last weekend? I think I'll skip it this time around!
Kris- I don't know how your keeping your head above water with the wedding, work, and training!
Matt- curious, do you do both Position and Propultion drills? That's a lot of drills! I generally try to do the Position Drills during a workout. Obviously I need to do more, my swim sucks!
Bob- that sounds like an amazing ride, can't wait to see pics!
Todd- Great job on the FTP!!! Perfect timing for that little bump!
OK- that's all I have time for- catch up with y'all later!
I started off cautiously this week because of my infection so I've been fudging a little on the workouts. I decided not to do my FTP or the 5k time trial this week or for that matter the quasi-half IM on Saturday. I didn't think that I would get good results on FTP or 5K time trial so I will just put it off till the next go-around. I did next week's brick workout this week and did hill repeats (YUCK) and did 3600 in the pool this morning.
I want to focus on building up my core strength so I tried a new class called Core Fusion. Bad idea since it really didn't work out my core. I didn't feel the burn in my core, my thighs and calves, on the other hand are screaming at me. I'm going to go back to Pilates and will get a reformer session in today. Hopefully I can sneak a session in once a week.
This Saturday will be a 3.5 hour bike ride and then a bike fitting! I want to get it dialed in for IM MOO.
@nemo, i do every postition and propultion drill at every workout no matter what, however sometimes I only do a 50 of each drill and other times I do more depending on how much time I have. The two other thing the swim coach I am working with has me doing is to swim a little with Forearm Fulcrums when I am tired to build the right muscle memory. Also, he likes me to swim with a tempo timer as he noticed my stroke rate changed a lot, especially as I got tired. We spent sometime trying different rates and figured out what we think is best for me. Now I warm up, do my main set, and cool down with the tempo timer most of the time. He has me doing much more technique than main set work as fitness and strengh is not my issue, if I am not focused on my form I go right back to bad habits.
I had an awesome morning, went out and rode a little over 30 minutes away from home at my HIM Gear 1 and then back at HIM Gear 2. Watts were almost dead on when I downloaded the file and I covered 23.3 miles :-) Did a quick 30' brick after with a mile at each of my HIM paces and and finshed at the target average. Ended up going 4.92 miles in 30 minutes. The best part was my legs felt great the entire time and my pre workout weight was only 1.2 pounds over my goal race weight for the year!
In celebration of "long run day", a timely article from our own Coach P on running in the heat. Guess I either have perfected turning off the alarm in my sleep or I just plain forgot last night so I am banished to Long Run doom in the heat of the evening. Temps 63 this am, 89 later today! Guess I'll re-read this article!
Lynette- triplets - wow! Think your job could be the best and the worst one- you are one tough gal!
Nemo- I didn't do much last week and felt good I had given myself permission to do what worked and what I felt like last week. I definitely endorse the 2 week decompress between plans. Gave me one week to psychically recover and one week to mentally recover.
Joanna- Leigh has some EXCELLENT core stuff posted. I'll see if I can track down the link for you.
Did 1 hr bike last night and starting to feel smoothness in my pedal stroke (at times, not 100% yet). Can't get total time to clear off PT head so guess I'll make a call to Saris @ lunch. Would love to have the Juele but car decided it needed A/c repair worse so....
Good job on your FTP test, mine didn't quite go so hot but that was what I expected. I had a fantastic May where my FTP reached an all time high of 260 and I felt like it had plenty of room to go. April on the other hand was not so good, my weekend long rides were sabotaged nearly every week in April leading up to KS 70.3 for a variety of personal, work and other mini-crisis, including my infamous RR that ended in the ER. My bike fitness as suffered further since the race, more traveling, not so much riding. With this in mind I set out to re-test and be OK with the result no matter what it is, I just wanted an honest assessment so I could get back in the game for IMWI and start kicking butt again. Unfortunately, a flat tire cut my time short so after fixing and completely losing my warm up I had to cut my intervals short so I could make it back home in time, ended up doing 2x15' (1') instead of 2x20' (2') with a pNorm of 255. I'm not sure how much the shorter intervals affected my numbers, I actually felt much better on my second 15' having warmed up sufficiently from the first interval, I wish I had more time and more road because I think my average would have been higher had I gone for the full 20. In either case, I'll shave a few % off my result for going short and say my new FTP is 245, 15 watts down from the end of April.
All hope is not last though, this is my first week back of solid training after the afforementioned over-taper and I'm looking forward to regaining lost ground... now it's time to see how much my VDOT has suffered, oh joy!
I am still recovering from Sat century so met a GF a bit slower than me, there has to be a better term than that.. anyways, practiced a DU course that she wants to do and some rolling hills, with one short but stiff climb. I rode to it and we go way back, like our 21 year olds sons were in preschool together and she started running when I did, so we laughed and laughed and were the only two chicks out there on bikes! I mean I can't tell you how hilarious she is.. so anyways, a good ride! 33 miles and I was back home, so already hot so cleaned my bike, as I had to get thru one pesky muddy puddle or get hit by a car, hmm?? so chose the puddle! anyways, did some weights and some abs in my garage, I call it the garage workout.. bike, core and then swept out garage, tidied it up and then deadheaded flowers and pulled some weeks and watered the plants, and dripping wet with sweat, "hot yoga" has nothing on this! and my sweet daughter age 9, is very handy, and she made me two eggs! I like to be outside gardening and doing other stuff out there as I feel like it helps with heat acclimation plus if already sweaty might as well stay outside and get the outside cleaned up. Gardening is great for stretching as well, bending over to deadhead or pull out weeds.. and so I have no weeds in my manicured beds!! I hope you have a good day! out the door to have lunch with my mother and looking forward to some coffee with her at my favorite bakery! hard as I am still eating gluten free! yep my stomach likes that best! so I get the soup or salad. my weight is almost there but really I don't "watch what I eat" as in calorie counting. I do love summer! I mean I really do. fresh fruit and produce and so hot that you aren't hungry anyways, unless you swim!! ha. I wore a hideous bright red shorts and my IMKY singlet so I wouldn't get run over this morning... what possessed me to buy red voler shorts, I have no idea, but they match! and you can spot me...!!! lol. to get home, I cycle down a somewhat busy road so I always make sure to pop out of aero position and wave to cars on the right as they want to pull out! I get an acknowledgement from them..... I signal a thanks with the nod of my head or wave too. and I LOVE it when big trucks pass me on the left and i can cycle a bit faster and catch their draft!!! well now that I think of it, I just love to ride my bike!!! any pace. Have a GREAT DAY!! I love training for an Ironman and hope that you receive joy this week as well. If you wake up with the sun, and are able to laugh before 7 a.m. then you just know that your day will be great!!! and a prayer of Thanks while listening to the birds chirp is divine. yep, I love it. m
Just got home from my epic ride in the White mountains. Got 115 miles in with some pretty significant climbing. Had a great time and some excellent training.
Unfortunately it rained much of the ride. At mile 20 I went over some railroad tracks that were raised about 2 inches and ran diagonal to the road. My tires hit them and I crashed. Landed right on the elbow that I had septic bursitis in 3 weeks ago that I had to have drained (it figures), it blew up like a balloon. Also slightly separated my left AC joint, sprained my thumb and got some nasty hip and knee road rash. Since we were right across the street from a health club, I was able to get cleaned up, compressed the elbow and finished our ride. Could only ride in the aerobars with my right arm, but I managed.
Fortunately none of these injuries will keep me off the road, assuming the bursa does not get infected again.
My wife is not to happy with me, but I did learn another biking lesson about wet train tracks.
I wish I lived closer to the mountains, you can not help but become a better rider with all that climbing.
My last 3 rides all over 50 miles have been in the pouring rain, I want some dry weather, please !!!!!!
Oh no Bob, you and Trent P riding in rain over RR tracks. yep I can understand your wife not happy with you. smile. I am doing a lake swim tomorrow morning crack of dawn. Hey I am so excited I looked ahed to next week and my plan week 9 has an extra run in it from this week! so now we get to run mon/tues, thur and saturday! m
OUCH! Bob that doesn't sound like it was fun at all. Glad to hear it wasn't any worse!
I ran this morning- first time since Eagleman. Legs felt OK so hopefully I'll be fully recovered and ready to rock the workouts with you all next week!
I did the Big day, 1 hour swim, 4 hour bike (60 miles in 3:55) and 1 hour run 4.11 miles in 55'. I finished and bank sign said 100!! hot here. anyways, I remember now>.....
my shoulders and neck a bit more tired due to swimming beforehand, and yes nutrition as you are a bit more hungrier... and with longer day, need to good about hydrating and eating even when stinkin hot. pace fell with heat but I slogged it out, and enjoyed running thru a new $$ neighborhood!, rode with tri friends and was last one in, really, due to tired legs and the calibre of the great people I hang out with!! anyways a hilly route which is good for me.... I hope y'alls workouts went well.
Had a nice ride this morning followed by a short run. Still just "recovery" mode, but a nice little punchy workout. I thought I'd join some locals for an ocean swim this afternoon- but that got interrupted by a flat tire! Mom was with me and took pics so here is one for your amusement.
Today was Big Day #1 for me as well, I found it pretty challenging. Swim went well, swam in an 50m outdoor pool but forgot what the EN swim workout was supposed to be, ended up swimming about 2300m with a MS of 3x500s. Pool is <5 mins from my house so I drove home, changed quickly and headed out the door. Had pre-mixed my nutrition the night before and pulled my bottles from my fridge, threw them on the bike and went. Rode the first 2 hours with a friend which was nice, he was a bit slower but perhaps that just helped me from going out the gate too fast. The second 2 hours of the ride were much more difficult for me, coming from racing halfs recently I'm used to just being able to power through my bike workouts in 2.5-3hrs, found the long ride alone to be psychologically imposing, nasty headwind section didn't help either. Ended up 4:04, 77mi, about 220 TSS @ .75 IF. I was fried when I got home, sun really took a lot out of me and when I came in to change (wore bibs on the bike) I really had to struggle to convince myself to leave the AC. I ended up hopping in the shower for a cold rinse for <1min but washing off the salt and chlorine and changing into fresh clothes really did a lot to perk me back up. Grabbed a cold bottle of water for the run and back out the door, not the speediest transition but still probably <10 mins. Run was a struggle, but my actual run did not feel bad, if I was on level ground and in the shade I felt pretty damn actually, but once I got out into the sun again I atrophied fast. Ran until I ran out of water and started to feel kind of lightheaded, was back home after about 50 min, really hard to get this run done at high noon on a sunny day for me. </p>
Since getting back I've been hungry nearly nonstop, but I actually feel pretty decent. Having just resumed actual IM training for the first time after my last half this was a pretty big wakeup call for me as to just how hard IM training and racing is, but trying to stay positive and enjoy the new challenge.
Nemo, funny pic! I don't even know how to get a car tire on... reminds me of the time a GF and I are driving to a lake swim that we we gonna do at 6, on the drive there.. pitch black and my tire goes out on my suburban, I pull into a gas station but too early so you guessed it, looked around for a guy that might know how to change a tire, He did and worked there and so I paid him and we went to our lake swim! Trevor, waht about next time, transitioning out of the A/C. so never go inside, then you don't have the mental battle of leaving the A/C. Also you note a mental drift from the time your friend left you to the rest of the ride, and plus the heat. Also during the bike ride did you already tell yourself, "Iam gonna run>" and then you never have the mental decision at the end as it has already been made... Okay I carried one small gel flask with water and then a small yellow waist belt size bottle filled with chicken broth and I carried a 16oz water bottle that I dropped at 3/4 mile. I also drink a Gatorade, water or Caprisun after my bike right before I run and also drink some water. this is from my car. Today I stopped in at a country club golf cart maint shack and got some water. then on the way back, found that water bottle and got that too. Yes very hard in the heat. yes hard on the bike when heat zaps you. did you pour water over your head??? that helps me. well okay, glad yo got it done. m
Marianne, Trevor that is some great work in that heat, way to get it done !! I love (not really) training in crazy weather, heat, wind, rain, because you never know what race day is going to throw at you. I think it really helps you mentally knowing you've been there, done that and survived it.
It reminds me of my favorite triathlon saying " I do today what you won't, so I can do tomorrow what you can't"
Decided to take this fathers day off from training, just going to go for a nice long walk on the beach. Still banged up and swollen from my crash on Thursday. 12 week program starts tomorrow, sooooooooo psyched and ready !!!!!
Most epic event I have ever done.....Horribly Hilly Hundreds 200K (124 miles)....this course makes IMWI look like chump change! Oh my word, I can't believe I actually finished this thing...someone commented to me as I was walking the last climb into the park...wow he said I can't believe you did that ride on a tri bike!! Never, ever, ever again will I tackle a ride like that without a road bike...tri bikes just are not made to do those kind of climbs. Another painful lesson learned
Happy Father's Day!! yes the plan said rest day, and I was soo looking forward to it!! but woke up anyways early but stayed put.. as I got in bed at midnight as we had our HS reunion last night and then had to pick up some of our kids still afterwards. anyways. gonna go do some trail work here in a bit on a mt bike trail with my team as my husband will be out of town starting today! Ihope you have a good one! m
Me - Total DNF at the High Cliff 1/2 by nutrition error. Lesson one? Even if you having downgraded your race to a "D" race, you still need to eat like it is a "A" race. But I did learn I can ride my watts, in aero, after puking twice and having a very, very upset stomach. I bailed before the run, thinking there was no way nutrition was in line to run a 1/2 mary instead of trying to do a death march run. Lesson two? I think any weekend can only have one diva activity -- college reunion weekend + out of town guest + half ironman = too much activity! I'm disappointed, but do get to start training on Monday believing I have a lot of work to do before IMWI -- and that is not a bad thing.
Trevor- great job getting back out there after taking a little break in the AC. That had to be TOUGH!
Kathy- AWESOME!! Hmmmm, maybe I need to put HHH on the calendar for next year.
Beth- so sorry about the DNF, but I think you had a few great lessons learned there. It's soooooo easy to try to pack all sorts of things into a weekend and over do it. You made the right decision by backing out before the run.
Beth- That sounds like a nightmare! Hope you are feeling better. Kathy- Nice job finishing, but a tough lesson to learn. Totally the reason I bought a road bike this spring.
Completed the big day today, felt like garbage when I woke up. I spent the week in Breckenridge with family, did some great altitude running and swimming (is it possible to feel like you're going backwards in a pool???) and got home from airport at sea level at 11 pm last night with like 80% humidity, vs lows in the 30's up in the mountains!! Hence the garbage comment, anyway, - 3,000 yds in 50 min (1,000 yrd swim in 14 flat), bike 84 miles in 4 hrs 15 min, but think the computer has gone crazy, that's too many miles, I'm simply not that fast, so I will map my ride later to confirm, then a brutal 7.3 mile run in 60 minutes, was able to bring it back at z2 but with the whole world able to hear me coming, I was wheezing that bad, HR through the roof coming home as well. The lungs were grateful for full oxygen, but the humidity seemed to offset it. Still feel like garbage, stomach just not right since I woke up. Possibly related to the 3 am wake up call from 4 yr old with croupy cough? Ah, good times.
Day 1 of official Ironman plan starts tomorrow - here we go!!!
Nemo, HHH next year....ummm, only if you want to suffer
Beth....so sorry to hear about your nutrition problems! 12 weeks out from IMWI...plenty of time to figure fuel out. Totally agree with you bout too much planned for one weekend.....having all that activity would have done me in as well. Rock on you will arrive on race day prepared
Michele, you are so right about the road bike. While most of the climbs were tough, it seemed to me that the folks on the road bikes were working a little less hard than I was I had a 12/27 on, but 11/28 would have been nice
Since Wisconsin allocates Kona slots for the subsequent year, does anyone know if they assign slots based on your age group this year or your age group the following year? At USAT nationals that are in the preceding year before worlds, you compete in your current year age group, but any world ITU slot allocations are assigned based on your age the following year. If WTC follows that policy, I may do Wisconsin in 2011.
Thanks for all the feedback on my Big Day, going forward for the next one I'm definitely going to do a few things differently in response. First, no more changing clothes if possible, will wear tri-shorts for the entire thing. By neccesitating changing clothes between the bike and the run it just offers one more opportunity to talk yourself out of the run and just call it a day right there. The same goes for using your house as a staging point, if I had driven somewhere to do the big day I don't think there would be as big of a struggle to convince myself to continue. Once you reach the safe (and cool!) confines of home, it felt oh so much harder to go out again.
Next time I think I'm going to avoid the house entirely until it's all through, or if not at least limit myself to throwing my bike in the garage, grabbing my shoes and perhaps a fresh bottle and right back out the door.
Since Wisconsin allocates Kona slots for the subsequent year, does anyone know if they assign slots based on your age group this year or your age group the following year? At USAT nationals that are in the preceding year before worlds, you compete in your current year age group, but any world ITU slot allocations are assigned based on your age the following year. If WTC follows that policy, I may do Wisconsin in 2011.
Paul- You may want to post this in the General forum to get a few more eyes, but my understanding is that you compete & get slots at Wisconsin based on your age group on the day of the race (not the age group you would be if you were to race Kona). The Ironman rules don't say this specifically, but it also doesn't add any notes about the extra complexity of figuring out who would be in what AG the next year either. Here are the rules from the Ironman Wisconsin website:
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At least one Kona slot shall be allocated IN FULL-DISTANCE EVENTS to each five-year age-group category in which any age group athlete sends in an application, both male and female, per the age group categories listed. Ford Ironman 70.3 California has limited Kona slots available and will allocate them as fairly as possible. Be aware that some age groups may be combined for the allocation of a Kona slot at the sole discretion of the race director. PLEASE CHECK FOR THE LATEST INFORMATION ON KONA SLOT ALLOCATION AT RACE REGISTRATION.
At least one Clearwater slot shall be allocated in Ironman 70.3 events to each five-year age-group category in which any age group athlete sends in an application, both male and female, per the age group categories listed.
If there are no athletes entered in the race in a particular age group, then that slot will be moved to the largest populated age group in that same gender.
For additional age group slots, slot allocation shall be representative of the actual number of age group applicants in each category in the race.
As an example, if 8% of the age-group applicants are females 40-44, then 8% of these slots would be allocated in the female 40-44 category.
Please note that at 10 percent of Ford Ironman World Championship slots at full-distance events are allocated to Professionals..i.e. 80 qualifying spots, eight are reserved for pros.
Note: All athletes must be present at Hawaii Registration to claim their spot!!!!!
Thx Nemo...oh well. I'm planning on racing age group nationals next summer in Vermont at the top of my age group. They will score me for awards in the M50-54 but treat me as 55 for the 2012 ITU worlds. So effectively they run 2 sets of age groupings (50-54 for awards & 49-53 for worlds; 55-59 for awards & 54-58 for worlds; and so on). It's complicated, but it aligns the slot allocation with the same group you will be racing the following year. I wish WTC did the same.
Comments
I had a solid swim today in a 50m meter outdoor pool. I was not counting laps, but I guess I got in around 2000m. It was a nice "victory" to simply get to the pool since it was my first time in this pool (new routine, new location...). I didn't bring enough to eat afterward, so I spent the morning eating my lunch!
Yesterday I had a nice ride on the trainer (it was rainy) and a good run. I tried to take it easy since I had my HIM last Saturday. I was glad to get the work out in without straining myself. I hurt my toe in my race, so it was good to test it and see if it would cause problems.
I peeked ahead to this Saturday's workout - ouch: one hour swim, four hour bike, one hour run. Wowsa!!! I'll have to sleep through my daughter's recital if I hit that workout.
1st July 31
2nd Aug 21
Revision to Ironman plans this year put them 6 and 3 weeks out.
Lynne
Thanks I had it as August 28th..
Todd good you just keep on posting! see if we step back me and Nemo then y'all will step up! now just to up the ante, you will need to post a pic or a video or some such. I mean sure start the thread but don't leave us hanging....!
good on Races, can't wait to hear how it goes.! I am set for the Sat big day but personally would prefer to just race! but not one long enough close enough!
I will be interested to see how/or if the 12 week plan is diff from the 20 week plan. well need to pack up my stuff for tomorrow meeting a GF early for a bike ride.
Lynne
I'm burried at work but wanted to check in to say hi. Swam yesterday and did an easy ride today. My legs are starting to come back from Eman, but I still feel fatigued. Hopefully I'll be ready to hit it hard with you all starting next week!
Lynne- Triplets, how cool! Good Luck on the vDot
Dave- Ouch is right! Isn't that the workout I did last weekend?
I think I'll skip it this time around!
Kris- I don't know how your keeping your head above water with the wedding, work, and training!
Matt- curious, do you do both Position and Propultion drills? That's a lot of drills! I generally try to do the Position Drills during a workout. Obviously I need to do more, my swim sucks!
Bob- that sounds like an amazing ride, can't wait to see pics!
Todd- Great job on the FTP!!! Perfect timing for that little bump!
OK- that's all I have time for- catch up with y'all later!
I started off cautiously this week because of my infection so I've been fudging a little on the workouts. I decided not to do my FTP or the 5k time trial this week or for that matter the quasi-half IM on Saturday. I didn't think that I would get good results on FTP or 5K time trial so I will just put it off till the next go-around. I did next week's brick workout this week and did hill repeats (YUCK) and did 3600 in the pool this morning.
I want to focus on building up my core strength so I tried a new class called Core Fusion. Bad idea since it really didn't work out my core. I didn't feel the burn in my core, my thighs and calves, on the other hand are screaming at me. I'm going to go back to Pilates and will get a reformer session in today. Hopefully I can sneak a session in once a week.
This Saturday will be a 3.5 hour bike ride and then a bike fitting! I want to get it dialed in for IM MOO.
Have a great rest of the week everybody!
Joanna
I had an awesome morning, went out and rode a little over 30 minutes away from home at my HIM Gear 1 and then back at HIM Gear 2. Watts were almost dead on when I downloaded the file and I covered 23.3 miles :-) Did a quick 30' brick after with a mile at each of my HIM paces and and finshed at the target average. Ended up going 4.92 miles in 30 minutes. The best part was my legs felt great the entire time and my pre workout weight was only 1.2 pounds over my goal race weight for the year!
www.active.com/running/Articles/3-W...e-Heat.htm
In celebration of "long run day", a timely article from our own Coach P on running in the heat. Guess I either have perfected turning off the alarm in my sleep or I just plain forgot last night so I am banished to Long Run doom in the heat of the evening. Temps 63 this am, 89 later today! Guess I'll re-read this article!
Lynette- triplets - wow! Think your job could be the best and the worst one- you are one tough gal!
Nemo- I didn't do much last week and felt good I had given myself permission to do what worked and what I felt like last week. I definitely endorse the 2 week decompress between plans. Gave me one week to psychically recover and one week to mentally recover.
Joanna- Leigh has some EXCELLENT core stuff posted. I'll see if I can track down the link for you.
Did 1 hr bike last night and starting to feel smoothness in my pedal stroke (at times, not 100% yet). Can't get total time to clear off PT head so guess I'll make a call to Saris @ lunch. Would love to have the Juele but car decided it needed A/c repair worse so....
Good job on your FTP test, mine didn't quite go so hot but that was what I expected. I had a fantastic May where my FTP reached an all time high of 260 and I felt like it had plenty of room to go. April on the other hand was not so good, my weekend long rides were sabotaged nearly every week in April leading up to KS 70.3 for a variety of personal, work and other mini-crisis, including my infamous RR that ended in the ER. My bike fitness as suffered further since the race, more traveling, not so much riding. With this in mind I set out to re-test and be OK with the result no matter what it is, I just wanted an honest assessment so I could get back in the game for IMWI and start kicking butt again. Unfortunately, a flat tire cut my time short so after fixing and completely losing my warm up I had to cut my intervals short so I could make it back home in time, ended up doing 2x15' (1') instead of 2x20' (2') with a pNorm of 255. I'm not sure how much the shorter intervals affected my numbers, I actually felt much better on my second 15' having warmed up sufficiently from the first interval, I wish I had more time and more road because I think my average would have been higher had I gone for the full 20. In either case, I'll shave a few % off my result for going short and say my new FTP is 245, 15 watts down from the end of April.
All hope is not last though, this is my first week back of solid training after the afforementioned over-taper and I'm looking forward to regaining lost ground... now it's time to see how much my VDOT has suffered, oh joy!
Just got home from my epic ride in the White mountains. Got 115 miles in with some pretty significant climbing. Had a great time and some excellent training.
Unfortunately it rained much of the ride. At mile 20 I went over some railroad tracks that were raised about 2 inches and ran diagonal to the road. My tires hit them and I crashed. Landed right on the elbow that I had septic bursitis in 3 weeks ago that I had to have drained (it figures), it blew up like a balloon. Also slightly separated my left AC joint, sprained my thumb and got some nasty hip and knee road rash. Since we were right across the street from a health club, I was able to get cleaned up, compressed the elbow and finished our ride. Could only ride in the aerobars with my right arm, but I managed.
Fortunately none of these injuries will keep me off the road, assuming the bursa does not get infected again.
My wife is not to happy with me, but I did learn another biking lesson about wet train tracks.
I wish I lived closer to the mountains, you can not help but become a better rider with all that climbing.
My last 3 rides all over 50 miles have been in the pouring rain, I want some dry weather, please !!!!!!
I ran this morning- first time since Eagleman. Legs felt OK so hopefully I'll be fully recovered and ready to rock the workouts with you all next week!
my shoulders and neck a bit more tired due to swimming beforehand, and yes nutrition as you are a bit more hungrier... and with longer day, need to good about hydrating and eating even when stinkin hot. pace fell with heat but I slogged it out, and enjoyed running thru a new $$ neighborhood!, rode with tri friends and was last one in, really, due to tired legs and the calibre of the great people I hang out with!! anyways a hilly route which is good for me.... I hope y'alls workouts went well.
m
Had a nice ride this morning followed by a short run. Still just "recovery" mode, but a nice little punchy workout. I thought I'd join some locals for an ocean swim this afternoon- but that got interrupted by a flat tire! Mom was with me and took pics so here is one for your amusement.
Today was Big Day #1 for me as well, I found it pretty challenging. Swim went well, swam in an 50m outdoor pool but forgot what the EN swim workout was supposed to be, ended up swimming about 2300m with a MS of 3x500s. Pool is <5 mins from my house so I drove home, changed quickly and headed out the door. Had pre-mixed my nutrition the night before and pulled my bottles from my fridge, threw them on the bike and went. Rode the first 2 hours with a friend which was nice, he was a bit slower but perhaps that just helped me from going out the gate too fast. The second 2 hours of the ride were much more difficult for me, coming from racing halfs recently I'm used to just being able to power through my bike workouts in 2.5-3hrs, found the long ride alone to be psychologically imposing, nasty headwind section didn't help either. Ended up 4:04, 77mi, about 220 TSS @ .75 IF. I was fried when I got home, sun really took a lot out of me and when I came in to change (wore bibs on the bike) I really had to struggle to convince myself to leave the AC. I ended up hopping in the shower for a cold rinse for <1min but washing off the salt and chlorine and changing into fresh clothes really did a lot to perk me back up. Grabbed a cold bottle of water for the run and back out the door, not the speediest transition but still probably <10 mins. Run was a struggle, but my actual run did not feel bad, if I was on level ground and in the shade I felt pretty damn actually, but once I got out into the sun again I atrophied fast. Ran until I ran out of water and started to feel kind of lightheaded, was back home after about 50 min, really hard to get this run done at high noon on a sunny day for me. </p>
Since getting back I've been hungry nearly nonstop, but I actually feel pretty decent. Having just resumed actual IM training for the first time after my last half this was a pretty big wakeup call for me as to just how hard IM training and racing is, but trying to stay positive and enjoy the new challenge.
Trevor, waht about next time, transitioning out of the A/C. so never go inside, then you don't have the mental battle of leaving the A/C. Also you note a mental drift from the time your friend left you to the rest of the ride, and plus the heat. Also during the bike ride did you already tell yourself, "Iam gonna run>" and then you never have the mental decision at the end as it has already been made... Okay I carried one small gel flask with water and then a small yellow waist belt size bottle filled with chicken broth and I carried a 16oz water bottle that I dropped at 3/4 mile. I also drink a Gatorade, water or Caprisun after my bike right before I run and also drink some water. this is from my car. Today I stopped in at a country club golf cart maint shack and got some water. then on the way back, found that water bottle and got that too. Yes very hard in the heat. yes hard on the bike when heat zaps you. did you pour water over your head??? that helps me. well okay, glad yo got it done. m
Marianne, Trevor that is some great work in that heat, way to get it done !! I love (not really) training in crazy weather, heat, wind, rain, because you never know what race day is going to throw at you. I think it really helps you mentally knowing you've been there, done that and survived it.
It reminds me of my favorite triathlon saying " I do today what you won't, so I can do tomorrow what you can't"
Decided to take this fathers day off from training, just going to go for a nice long walk on the beach. Still banged up and swollen from my crash on Thursday. 12 week program starts tomorrow, sooooooooo psyched and ready !!!!!
Happy Fathers day to all you EN dads out there.
Most epic event I have ever done.....Horribly Hilly Hundreds 200K (124 miles)....this course makes IMWI look like chump change! Oh my word, I can't believe I actually finished this thing...someone commented to me as I was walking the last climb into the park...wow he said I can't believe you did that ride on a tri bike!! Never, ever, ever again will I tackle a ride like that without a road bike...tri bikes just are not made to do those kind of climbs. Another painful lesson learned
Excellent work big day, people!
Kathy -- Congratulations for doing the HHH!
Me - Total DNF at the High Cliff 1/2 by nutrition error. Lesson one? Even if you having downgraded your race to a "D" race, you still need to eat like it is a "A" race. But I did learn I can ride my watts, in aero, after puking twice and having a very, very upset stomach. I bailed before the run, thinking there was no way nutrition was in line to run a 1/2 mary instead of trying to do a death march run. Lesson two? I think any weekend can only have one diva activity -- college reunion weekend + out of town guest + half ironman = too much activity! I'm disappointed, but do get to start training on Monday believing I have a lot of work to do before IMWI -- and that is not a bad thing.
Kathy- AWESOME!! Hmmmm, maybe I need to put HHH on the calendar for next year.
Beth- so sorry about the DNF, but I think you had a few great lessons learned there. It's soooooo easy to try to pack all sorts of things into a weekend and over do it. You made the right decision by backing out before the run.
Kathy- Nice job finishing, but a tough lesson to learn. Totally the reason I bought a road bike this spring.
Completed the big day today, felt like garbage when I woke up. I spent the week in Breckenridge with family, did some great altitude running and swimming (is it possible to feel like you're going backwards in a pool???) and got home from airport at sea level at 11 pm last night with like 80% humidity, vs lows in the 30's up in the mountains!! Hence the garbage comment, anyway, - 3,000 yds in 50 min (1,000 yrd swim in 14 flat), bike 84 miles in 4 hrs 15 min, but think the computer has gone crazy, that's too many miles, I'm simply not that fast, so I will map my ride later to confirm, then a brutal 7.3 mile run in 60 minutes, was able to bring it back at z2 but with the whole world able to hear me coming, I was wheezing that bad, HR through the roof coming home as well. The lungs were grateful for full oxygen, but the humidity seemed to offset it. Still feel like garbage, stomach just not right since I woke up. Possibly related to the 3 am wake up call from 4 yr old with croupy cough? Ah, good times.
Day 1 of official Ironman plan starts tomorrow - here we go!!!
Nemo, HHH next year....ummm, only if you want to suffer
Beth....so sorry to hear about your nutrition problems! 12 weeks out from IMWI...plenty of time to figure fuel out. Totally agree with you bout too much planned for one weekend.....having all that activity would have done me in as well. Rock on you will arrive on race day prepared
Michele, you are so right about the road bike. While most of the climbs were tough, it seemed to me that the folks on the road bikes were working a little less hard than I was
I had a 12/27 on, but 11/28 would have been nice 
Kathy: Good job on the HHH. I would never ever sign up for something called that so kudos to you for finishing it!
Beth: I'm with you on the stomach issues and trying to sort somehting out for IMWI. But we've got 12 weeks!!
Next time I think I'm going to avoid the house entirely until it's all through, or if not at least limit myself to throwing my bike in the garage, grabbing my shoes and perhaps a fresh bottle and right back out the door.
Paul- You may want to post this in the General forum to get a few more eyes, but my understanding is that you compete & get slots at Wisconsin based on your age group on the day of the race (not the age group you would be if you were to race Kona). The Ironman rules don't say this specifically, but it also doesn't add any notes about the extra complexity of figuring out who would be in what AG the next year either. Here are the rules from the Ironman Wisconsin website:
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At least one Kona slot shall be allocated IN FULL-DISTANCE EVENTS to each five-year age-group category in which any age group athlete sends in an application, both male and female, per the age group categories listed. Ford Ironman 70.3 California has limited Kona slots available and will allocate them as fairly as possible. Be aware that some age groups may be combined for the allocation of a Kona slot at the sole discretion of the race director. PLEASE CHECK FOR THE LATEST INFORMATION ON KONA SLOT ALLOCATION AT RACE REGISTRATION.
At least one Clearwater slot shall be allocated in Ironman 70.3 events to each five-year age-group category in which any age group athlete sends in an application, both male and female, per the age group categories listed.
If there are no athletes entered in the race in a particular age group, then that slot will be moved to the largest populated age group in that same gender.
For additional age group slots, slot allocation shall be representative of the actual number of age group applicants in each category in the race.
As an example, if 8% of the age-group applicants are females 40-44, then 8% of these slots would be allocated in the female 40-44 category.
Please note that at 10 percent of Ford Ironman World Championship slots at full-distance events are allocated to Professionals..i.e. 80 qualifying spots, eight are reserved for pros.
Note: All athletes must be present at Hawaii Registration to claim their spot!!!!!