12 Weeks to IMWI. IT'S ON WEEK!!!!!!!!!!
Oh.......My.........GOD! This is it, it's ON Week folks! Holy crap, time to get serious!!!
I got the Swim done this morning but ran out of time to get the run done too before work 
I gotta work on the scheduling of that 'cause getting a run done after work is always a bit risky for me. OTOH, my tummy never feels great after the swim, so interval runs afterwards always cause GI issues. I'll have to figure something out soon- it's T-12!!!!
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I'm in Richmond, Va this weekend for my DH's Xterra. The pro athlete stalking continued as I met and got my picture taken with my off-road triathlon heroes: Conrad Stoltz, Melanie McQuaid, and Shonny Vandamlingham (who is also my hero from the days of NORBA!). They were all racing on 29ers! Anyhoo, I was inspired to continue my body composition improvement plan as I'm only about 10 pounds away (but many many watts and Vdot points) from the pro gals. So while I may never be as fast as they are, I can at least look as good in my tri suit.
I've had a crappy start to Race Prep. I got in a bike crash yesterday and suffered some injuries. Nothing is broken, at least nothing is indicating that to me. I was riding in NYC on my way home from a ride when one of those Sunday cyclists crossed the crosswalk in front of me without looking. I swerved to avoid her and lo and behold, one of those lovely delivery guy cyclists was right on top and me in my blind spot and he ran his bike into me and caused me to crash. I landed on my right side, bounced my head against the pavement but didn't lose consciousness. I got up right away as it's not a good thing to be laying on Riverside Drive on a Sunday afternoon. I hauled my bike out of the road and helped the delivery guy up and out of the way. After assessing my bike damage, I realized that neither of the wheels would spin. Crap! Luckily I had a credit card and $25 that I always carry on my person. I carried the bike up to Broadway and caught a cab home.
Once home, I was finally able to assess my physical injuries. I wish I could post the photos here but they're probably too graphic. I have a large road rash on the right side that's swollen, a couple of scrapes on the ankle and outside knee, and of course the right elbow is torn open. After cleaning it up, I hobbled to the pharmacy to get bandages for my elbow. I then carried my bike to the bike store where they assessed that both my wheels were out of true and my shifter was a little damaged. It didn't look like my frame suffered any damage but they will assess it just to make sure.
So, I am lucky in that I did not suffer worst physical damage, although this is going to mess up my training. No pool this week with this open wound.
I don't know if I'll be able to run with the thigh contusion either. But, I'm going to try and get on the Computrainer tomorrow.
I am just thankful that I was on my road bike and not my tri bike. I would have been really, really upset if my Zipps were trashed.
Well, that's enough whining. With my infection last week and this crash, I hope that I got all of this bad mojo out of my way so I can really start preparing for IM MOO.
Joanna, sorry to hear about your crash, I feel your pain and frustration. Give your body the time it needs to heal, I'm sure it won't be long.
Good luck !!
Marianne- yeah, I'm thinking maybe I should make Monday an OWS day. If the weather is good I'll head to the ocean after work. If not- it's back to the pool. I just gotta check the pool schedule to be sure I can get lap swimming done in the afternoon. Ugh, I'd really just rather be done with the whole workout befire U get ti wirj un the AM. I need to find a buddy to meet me or something, that would help.
Johanna, oh my word what a way to end up on a Sunday afternoon and the beginning of race prep!! Sorry bout the crash and injuries...can't imagine riding in NYC with all the crazy drivers and business.....you are brave to tackle that environment
that would not be my cup of tea....hope you heal up soon and get back at it!
Slept a lot yesterday after sat HHH, wasn't sure how I would feel today. But, really only my quads are a bit sore and some residual fatigue, but other than that today's workout felt good. got it all done except 300 yards on the swim...had to quit and pick up son#4 at WSA class. Feel like race prep is just more of the same stuff I had been doing for half training, so onward we go! Good job everyone
@Joanna -- so glad you are okay...please take it easy right now. Will take at least 24 hours for any bad mojo to show up, so be ready for that!
Patrick
Yikes! sorry to hear about the crashes Bob and Johanna. rest up and recover!
Woohoo! pumped that it's "on" week. swapping my days around a little here this week since I've got meetings all over the place for some reason.
Was AIP this morning. 2900 yds and it's been aaaaaages since I've swam that long. Felt good. No time to run today so will shuffle that around somewhere this week.
Kitima -- excellent bike celeb stalking.
Joanna - -Ouch! Take care of yourself. But I am glad to hear your tri bike and zipps are safe.
Everyone else -- excellent work! Nemo, I don't like to run after swimming because I like to think of swimming as un-doing the damage from running.
Ugh. Doc advised me to stand down another day. Today's challenge is to NOT swim or run. Because I have a race to avenge! I do get to have a fun weekend of riding. I'm my sister's partner in an adventure race in Madison on Saturday, so I can do my ride on the Madison course. And then on Sunday, there's the Swedish Days organized ride. I like when I get to do my workouts with company and snacks.
Decided to do hour run before work and hour swim at lunch time today which worked out very well since it was 91 degrees today at mid day. Tough doing that first mile repeat at 5:30 in the am but I guess it is better than suffering with that heat.
Great to hear everyone fired up and ready to work hard. Train smart and be safe !!
Bob- I wish I had gone your route! I ran after work today but it was sooooo hot, just couldn't do the intervals. So I swapped the easier run tomorrow for today. I'm gonna get up and get that interval run done tomorrow morning though!
Marianne- good luck with your TT. I'm still trying to see if I can get registered and find a ride and all, so I'm not totally set, but nice to know I have the option!
Thanks everybody for the well-wishes! The doctor gave me the once-over and nothing appears to be permanently damaged and I will not need stitches on the elbow. He said I have a little bleeding internally in the thigh but it's not a big deal and to expect that it will drain down the leg. But he told me no swimming till my wounds scab over and probably no running for a week.
I'm going to try the Computrainer tomorrow morning and see how it goes. I won't be able to ride aero but if my leg doesn't hurt too bad I might be able to manage a good 60 minutes at least or until the pain gets too bad.
I hope everybody else gets in good workouts!
Joanna
I'm in Iowa this week with no pool or lake available. Managed to get the run in and good. It was hot and humid here. I had a high school cross country runner with too which made the 3- 1 mile intervals awesome. He stayed right on my heels which made me run hard all three intervals. Ready for another run tomorrow.
Keep up the hype and the good work everyone!
Eric
Eric- gotta love having those HS Kids at the track chasing you down! Must have made the workout much more fun.
I got the 2x1M repeats done this morning. And folks, that would mark the FIRST official run workout with intervals that I've done since my whole calf injury thing began! Sure wasn't as fast as it used to be, but man did it feel good to be doing a real run workout again! Even if it was brutally hot!
Beth: Rest up now---revenge for High Clif will be sweet!
The HS pool where I typically swim AIP @ 5:30am is closed for a month. So AIP is now at 8pm at a local college pool for 5$ a swim. I'm still getting up early just to keep the habit going which means AOB by 5am tomorrow.
Go team Moo! Be safe, wear sunscreen, and stay hydrated out there!
Hey IMWI Group...
@Joanna - good to hear you are ok after the crashes. 12 weeks is still a long time, take time to recover as needed.
@Kathy - very impressive HHH 200k this weekend. That is a serrious ride.
@Beth - love the new signature :-)
As far as my update, I'm now 4 weeks out from my first A race of the year, and then I start my 12 week IM prep.
Yesterday I got a solid swim and run in, and today it was time for an FTT. First one of the year outside in the aerobars. I ended up 2 watts lower than my last one from 2 months. My weight is also down 3 pounds so overall I'm pretty pleased and just over 4.6 w/kg at the moment. 18 watts and 2 pounds to go by IMWI 2011!
Duration: 42:24 (42:32)
Work: 666 kJ
TSS: 65.1 (intensity factor 0.993)
Norm Power: 282
VI: 1.04
Pw:HR: n/a
Pa:HR: n/a
Distance: 15.903 mi
Elevation Gain: 198 ft
Elevation Loss: 217 ft
Grade: -0.0 % (-20 ft)
Min Max Avg
Power: 0 441 271 watts
Cadence: 17 104 75 rpm
Speed: 0 32.2 22.5 mph
Pace 1:52 0:00 2:40 min/mi
Altitude: 740 822 790 ft
Crank Torque: 0 638 313 lb-in
I attempted a brick run after and it was tough but I got in 4.6 miles in 30 minutes.
Joanna, Nasty!!!! So sorry you crashed like that. How are you feeling today?
For me, I'm stickin' with P's advice that for me, with my recovery and physical comeback, the only thing that matters is getting to the line in WI. SO for me, every decision I make is based on how I feel I can get there best prepared. I took Sunday off after the AB. In retrospect, I did give the ride a solid effort for 3+ hours, plus the swim. Yesterday, I didn't feel ready to hit mile intervals in the run, so I just did the swim. Today, I ran 6, but just at MP and HIM pace. The legs still do not have any mile reps in them. Swim coming up later today.
Feeling good overall.
Nervous a tad that this race is only in 12 weeks. I am used to doing IM in Nov! This seems around the corner! Excited and hopefult hat I'll be ready!
Hey Nemo my mile repeats yesterday were the first since my calf injury 9 + weeks ago, certainly not as fast as I would have liked but hoping the speed will return soon. Felt good mentally to complete.
My continuing drama with my elbow since my crash last Thursday is that it has become completely infected with the broken bursa filling up my entire forearm and hand. Since the pain has gotten increasingly worse I figured I would call the ER Doc that drained it 3 weeks ago after my last bursa injury and ask what I should do.
Before I had a chance to call him, he called me with more results from the fluid that he had drained from my elbow. He told me that I tested positive for Lyme and needed to go on a 3 week course of antibiotics, and that will also address the current infection in my arm.
What next? Fortunately none of this is keeping me from training, although the training is not helping the inflammation in my arm. This to shall pass.
Did my 1:35:00 bike ride this morning on my trainer. I feel I can push the intervals harder indoors and can better focus on form. I plan on continueing to do one trainer session a week . Will do the 30 min. run later today, no time for a brick before work today.
Nice job, Matt! Would that be the dropping a pound a year plan?
Joanna - I'm glad you are okay!
Eric - I bet high school cross country runners could rent themselves out to triathletes as pacers for a fundraiser. How cool that you had one!
Nemo - Welcome back to 2x1 repeats. I noticed these are written as zone 4-5 instead of just plain old zone 4. I'm guessing R was responsible for that.
Me -- I successfully stood down last night and watched "Dollhouse" instead of working out. I'm glad I did. It took me longer than usual to warm up for this morning's short run, but it is in the books. I'll swim after work at the gym pool, around eight, when water aerbocs is done.
{{{Bob}}}} Lyme disease too? Jeez. All you can do, is what you're doing. Rock on, keep it steady, and you'll come out the other side. What a wicked year you've had!
Got the run and swim done this am. That set of 100's 4x sprinting was hard!! I muched preferred to do the 2x400...that felt like a cool down after the previous set! Run was nice outside...beautiful weather and temps this morning...ah I love summer
Now grocery shopping to feed my starving boys! have a super day everyone!
Gina, hopefully you can find a belt and somewhere to do some deep water running. It has certainly helped me in the past when I've been unable to pound the pavement due to injury. It can be quite the cardio workout if you push it.
I used the kenesio tape in the last tri I did on my elbow and hip flexor area, it definately helped.
Good luck !!
Gina: I am sending soft tissue healing vibes to you right now! And anti-Borrelia vibes to Bob!
Matt: Was your FTP test 2 months using the Quarq?
@Kitima, yes I have been using the Quarq and Garmin Edge since December for all of my FTP tests. The only difference is the one two months ago was instead on the computrainer sitting up and this one was outside mostly in the aerobars (except a few climbs and in intersections).
FWIW, the few tests that i did with my CT, PT and Quarq were all very similar numbers, with the PT reading the highest, CT the lowest and Quarq in the middle IIRC.
I'm taking a mini-transition week after completing a half Ironman this past weekend. Early this week is just swimming and low intensity cycling. I'll throw in an easy run tomorrow and start hitting the intensity again by the end of the week on the bike. I plan to do the long run on Thursday but all at Z1/LRP unless I'm feeling particularly "snappy". My legs never felt bad after the last weekend's race but I wanted to do this modified week for nothing more than a mental break from structured training - not that I feel I need it but I know I'll regret not doing it by the time the 2nd race rehearsal comes around.
I'm also really looking forward to the Madison camp - only 2 weeks away!!! It's going to be a blast and can't wait to meet many of you in person. Keep up the good work and be safe and smart out there.