Back at it today officially. Switched yesterdays mile repeats till today. 2x1 at 8:08 +8:02. 60' and a little over 7 miles. Legs feel good so I'm happy that I stayed the course and resisted the urge to chase people down at Patriot on the run. Need to be consistent with these. I've been slacking on the quality runs and just doing the work and cutting them super short. Can definitely feel the difference in my run versus a few months ago. Soooo...1 down. 11 to do (or however many till taper).
Hey Jim, would you like to share some of your goals with the group so we'll know how hard to slap you if you get off track.
I personally enjoying hearing others goals and aspirations, so as to better understand their journey and share in their accomplishments.
OK, my absence from the forums has me floundering a bit. Apparently I have 2 EN user IDs. I was wondering why my profile pic and signature didn't come through on my last post so I logged out and signed in under a different username and I got them back - so I guess I'll stick with this log on.
Anyway, to answer Bob's question...KONA (there ya go Ancona - it's out there now!)
swam today in the local lake, warm and brown! cant see a thing! fog on the lake in early morning and while outthere felt thesun rise on my right! very bright! down and back. just one time today. then took Rudy for the 40 easyish run called for and let him run loose in the open field where I go. so hot that he would wait for me under the shade tree and when I got there he would run to the next tree!!! froth coming from his mouth, he made a beeline for the car and laid down in the water puddle bythe wheel from the office building sprinkler! anyways, doc visit today and I get in thryoid resutls in a few days but my iron is a tad lower than EAster! so he says take 2 iron pills per day!! says I have been a 12 since 1993! so I hang out there.. but since I am tng, should get it higher! I had already drank coffee, exercised and my sitting in chair heart rate was in the low 60s. nice to be healthy!! so I went to store, bought a steak and had my 16 year old grill it for me!! not sure if that would Paleo, zone, Atkins or what!!??? lol... but also bought broccoli too. so y'all keep me honest by reminding me to take my iron pill!!! I have been tired the last week so knew something was up. my ride on Saturday was very tiring!! well I gotta scoot as I have gone by the appliance store, grocery store, Petsmart (for prong collar btw), unloaded, done housework and about to head out again for son's doc appt with ortho doc!! I am literally sweating in a sundress! that is how we do it in the south!!! sandals, dress and hair up.. and yes with mascara!! ha ha. and oh, my toenails have a cute little flower painted on the big toes!! camp is in two weeks??? oh my. I better get in shape and get "ironed" up!!!
and yes I am gonna do a 40k TT this sunday!!! my first!! okay so I have the powertap and the Garmin and I need to read up on power testing as it will be my first.... tips for me?? on either the distance, the race or the power test from such?? apparently not many women race the TT, not sure why but will find out but I had to say no to my ltd mt biking racing career also this weekend!! anyways gonna go scout out the TT course tomorrow morning. flat with ridges in the road... but a secret is to pick out some line along the edge, so the local experts tell me.
Whoa, Jim, that's a nice big goal!!! It will be awesome to be in Wisconsin with you to watch you get that slot! :-)
Marianne- Just pace it like you would one of your HRM 2x20 tests (with out the break of course). It's a 40K TT, right? Just set the "Start" button on the Garmin and then hit "Stop" when you are done, don't worry about hitting split or anything inbetween. The TT is long enough that you can use it as your FTP. I'm still trying to get my ducks in a row so I can do a TT this weekend too- I'll keep ya posted!
@Jim - I'm glad you put it out there. Now the group knows and will hold you accountable. You have the fitness in all three sports to do it. Just follow the plan for the next 12 weeks and execute the EN way, that you have proven you can.
@Marianne - I would just build your effort accross the 40k. If you 40k time is close to 60 minutes, you would want to start just a little under FTP and finish just a little over if possible. Since you don't know your FTP yet, I would start a little under your Z4 heart rate, hold that for the first half and then crush the second half the best you can. The ride it's self is just like an olympic distance race, you just don't have to swim or bike :-). It was hard for me to push myself in the TT I did as my body kept wanting to save something for the run even though I knew I didn't have to run.
Hey Jim, would you like to share some of your goals with the group so we'll know how hard to slap you if you get off track.
I personally enjoying hearing others goals and aspirations, so as to better understand their journey and share in their accomplishments.
OK, my absence from the forums has me floundering a bit. Apparently I have 2 EN user IDs. I was wondering why my profile pic and signature didn't come through on my last post so I logged out and signed in under a different username and I got them back - so I guess I'll stick with this log on.
Anyway, to answer Bob's question...KONA (there ya go Ancona - it's out there now!)
thanks for advice about 40k, okay yes on olympic distance and yes no running afterwards. shoot I haven't raced anything.. since IMLP!!! been rehabbing.. smile. it starts at 7 a.m. on Sunday, fingers crossed, I am signing up for masters/female/ over 45! not sure what that means as there is also cat 1,2,3 4. gotta wear a jersey, that part I got. ha. okay will press start on Garmin and right now the bike splits are every mile but at least I get data! gotta figure out how to pair the HR monitor with the Garmin, so nope haven't been wearing one.!!! now how long to warm up??? I am truly a crockpot. do you have a routine?? what I was thinking is ride for about an hour easy then moderate and then do some of those pick ups that we do.... it is already 80 at 6 a.m. so that part won't take long, but honestly I need a fair bit of warming up.. I guess that "masters female over 45" has something to do with it!!! ha. and what about nutrition, i know think Olympic, but for those I would have some water and also carbo pro. but at that high heart rate?? rip a GU, or what?
shoot I can tell you what to do for an IRONMAN but a bit nervous about this!! and that is why I sign up for them, out of my comfort zone and it forces me to have a breakthru!!
These sprints are killing me! Ouch! Got AIP 5:30 last two mornings, knocked out the 2 X 1 mile repeats (strangely nervous to do those again- not sure why 7:40 and 7:51) did them at local track and second lap these lady strollers (walkers would be an improvement for what they were doing- they stopped every other lap to drink from their giant slurpee cups and kept crossing into my lane- yikes). It's HHH (hot, humid and hotter!) here and forecast calls for continued 90+ degree weather. Doing the bike on Wed this week due to scheduling but likely will have to pull it back to Tues. Can't get it in before work and body doesn't like hard bike workout Wed night and long run early TH morning combo.
Hooray for everyone putting in the time! I was thinking of each and everyone of you to pull me through sprint set #3 & 4 this morning!
Personally, I warmed up about 15 minutes easy then a few 1' pickups at FTP then many 5' at 85% and I was ready to go, but I'm 29 and don't need much warm up time. I took one GU about 15 minutes before the race started and only took one water bottle with me. I ended up only drinking about 4oz of it, but I wanted it just in case. That said, it was about 40 degrees with 30 mph wind and rain, so slightly different conditions :-)
In cycling they have a Category system instead of the typical age groups in triathlon. Most people start out in cat 5 and if you win or place in X number or races you are upgarde to Cat 4 and so on.
Well, this morning I actually did 75' on the Computrainer. I didn't do the prescribed set but tried to keep my wattage steady and in the comfortable range. I felt pretty good at the time even though I missed riding in aero, but I've been paying for it all day. I keep getting pain in my thigh everytime I get up and walk around or when I'm sitting for too long. It's a sharp enough pain that I'm gritting my teeth as I'm walking around the office. I'm hoping that it's just the blood flowing through the contusion and that's a good sign.
Kitma: Yes, I did crack the helmet so I ordered a new one on Sunday. And no it's not an aero helmet, just the regular old Giros Ionos.
Matt: I know 12 weeks is a long time but I'm a complete back-of-packer and need every second of that training. But I'm trying not to stress over it. It could have been a lot worse.
I'm going to try the elliptical at the gym tomorrow and hoefully I won't get the same pain as I did today.
Got that swim in! 2800, with everything slower than yesterday! So nice to be swimming outdoors at my summer pool. Just cleaned the kitchen counter off from breakfast. It's almost 8 pm. LOL! Must be 12 weeks to IM!
Hitting the bike on the trainer in the morning, as some torrent is supposedly going to pour down on our heads. Then off to the glaucoma specialist--are you kdding me? Pressure in my R eye is up, so I have to go see this guy. If it's not one thing, it's another. Not sure how all this keeps happening b/c I think I'm still only 29! Oh wait, that's how long I've been married!
I warmed up about 15 minutes easy then a few 1' pickups at FTP then many 5' at 85% and I was ready to go, but I'm 29 and don't need much warm up time.
** this is why we love you Matt!!!.... this makes me smile, and in fact, it will make me smile tomorrow as well. shoot, it takes me 15' just to get the bike out of car and on wheels..!! shoes, helmet and etc. then 15' riding is nothing... okay on the pickups and then the 5' is a good idea. it takes me about 1200 swim yards for a warm up!!, 3-4 miles for a run warmup and on the bike a good 30' - 40' of riding at least!! now you know why the Ironman is a good thing for me!! but okay I like the 5' drills. okay on GU and a bit of water, I drink a lot and use it as a treat/baby bottle so will fill up my aero bottle!! and yes it is hot down here, yesterday it was 102 a new record so at 7 a.m. it will be about 88 and humid. **** I'm 29 and don't need much warm up time
I am not!! ha ha. okay this still makes me laugh. oh and the other thing, you are so darn sweet to think that I can cover a 40k in one hour!! that tickled me too! that would be 6.2 x 4 = 24.8 miles. You just keep it coming and your support I am sure will be felt down here. smile.
Linda Oh no on the glaucoma!! this is ridiculous. ha ha. oh my goodness, this is the next subject that will make me laugh out loud. if you can't see IMWI course then you won't know about the hills right?? lol.
okay my bike is now packed in my car and my tshirt drenched with sweat so came in and changed. talk at ya later. still smiling..... "I am 29".. love it love it.
Linda- I read your post about swimming in the outside pool and thought "oh I'm sooooo jealous". Then I remembered I just did my swim in the ocean. OK, I guess I shouldn't complain much!!
Gotta get to bed, tomorrow's Brick day and it's gonna be a toughie for me!
OUCH!!!!!!! That's all I have to say about the Bike intervals this morning! It's been a long time since I've done a real "EN" bike workout! Time to toughen up!
@Joanna - Fingers crossed that the healing process is speedy. Take care of yourself.
@Linda - I started swimming in my town's outdoor pool this week, too! So nice to be outside.
@Nemo - I'm so jealous of your location...ocean swim - nice!
@Marianne - You're going to have a blast at the TT. Enjoy yourself and RIDE HARD!
I got the bike workout done this morning also. As was Linda's case, I was relegated to the trainer due to the monsoon of the storm we were having. It's been a long time since I put in a quiality bike workout in the pain cave but it actually went pretty well. Total workout was 90' with 55' of FTP intervals. Average IF for the intervals was .97 so I'm happy with that effort after racing last weekend and really not doing any FTP work for the last 3 weeks.
No time for the brick run so I'll be doing an easy 40' run at lunch then off for a MASSAGE!! Can't wait!
Only had time for 60' this am and was heading for the basement when the sun came out. wooho!! switched gears and went out to hammer my weekly TT route vs. Dave.
21.5 miles in 1:01:02. Must....crack....hour...mark... That has been a goal for 5+ years now and I'm so damn close I can taste it. Will keep chipping away, at least I hope too!
Squeezed out a few more watts for the hour with an NP of 249. Toasted. Will run tonight after work.
@Leigh - you are so close, keep pushing and you will break 60 minutes.
@Jim - .97 for 90 minutes, that is one solid workout and time for an FTP test ;-)
@Marianne - I would much rather say an hour for a 40k and have you push to do your best that put another number out there in your head. Even if 1 hour is not realistic at all. I really believe that our performance are sometimes limited by what we think we should be able to do. You don't have to do anything after the TT, so pushas hard as you can and you have nothing to lose. Either way you will get a great workout in and have a good idea of what your FTP could be.
As for me, well, I slept in. I felt like crap and was up a few times over night, so when the alarm went off at 5:00 and I heard/saw the storms outside I went back to bed. I'll get my run in at lunch, hopefully outside, but if not I'll do it on the treadmill.
It's been a loooooooooooong road back to these kinds of numbers, so my apologies for rattling stats off.
As a little back story, I got there in '08 but was on a poorly fit bike with minimal aero benefits. Was great for hills but not fast on the flats in otherwords. In '09 I swapped to a more aggressive bike set up but couldn't even come close to the old numbers (30+ watt difference). Really started to question if the old ones were inflated because I was on a small bike or even more likely that my old ergomo was just completely wrong (even if it was the same as Nemo's PT wheel that I borrowed for IMFL). I was cool with that. Consistent and reliable numbers were the important thing. Flash forward to now and it's so weird to see them again.
I still have two little spacers to go and am easing my way through them. 4 lbs till goal race wt. In the mean time, time to get my run mojo back. I've been in bike mode since the ToC so time to start balancing it back out.
Leigh: Rattle the stats away! I like hearing a good comeback story as I am way off form this season compared to last year before I got hurt. Hearing about your victories gives me hope!
Jim: That's a good goal---I would like to buy you a Hawaiian shirt when you achieve it!
Nemo and Marianne: Good luck at your TT's this weekend. Tap into your inner Cancellaras!
Linda: Glaucoma?! Pffft! Hopefully it's remedied with some simple eyedrops...
I am riding the trainer tonight regardless of the weather (which I think is supposed to be hot, humid, with thunderstorms). I find that I can concentrate on hitting my watts indoors without the distraction of traffic.
Most folks are realy hitting it hard and doing great. Pace yourselves! Really inspiring!
@Joanna- A crash totally sucks. And I can NOT believe no cars were involved, just 3 cyclists! I hope the Sunday rider had the decency to stop and apologize!
As for me- after trashing myself at the Patriot HIM, I took Sunday completely off. Monday and Tuesday were swim only days. I absolutely adore swimming in the lake early in the morning. It is so serenely peaceful. There are usually other swimmers about, but we all do our own things. Absolutely NO running for me. My quads and hamstrings were PAINFUL. Had my regular massage Monday night and she spent much of the time on my legs. Last night I got on the foam roller and I was near tears it hurt so bad, not my ITB, just my anterior quads. Ugh! TP ball in hamstrings was a good pain.
This morning was my first EN intervals on the trainer in 4 weeks. I knew it would be ugly. I was looking for 95% and was able to get there but I was standing at times. Out for the BRick and hit my paces. My legs were sore at speed, but hill climbing was no problem (phew, I live at the top). Not convinced that tomorrows long run will be doable, but I'll give it a try.
In '09 I swapped to a more aggressive bike set up but couldn't even come close to the old numbers (30+ watt difference). Really started to question if the old ones were inflated because I was on a small bike or even more likely that my old ergomo was just completely wrong (even if it was the same as Nemo's PT wheel that I borrowed for IMFL). I was cool with that. Consistent and reliable numbers were the important thing. Flash forward to now and it's so weird to see them again.
Leigh- I gotta tell ya, this gives me huge hope! I love Fiona, and I'm faster and more comfy on her, but my power numbers are no where close to where they were on Calvin or Hobbs. Thanks for the inspiration to just keep working at it!
Kit- I am with ya on the trainer. Although, it is torturous a@ times, it provides the ability to focus on the numbers
Linda- WHAT?? Glaucoma. Enough is enough.
Nemo- Your first real bike workout?? Watcha been doing all season
Leigh- You oughta smack down WI with those numbers. Can't wait for you to nail it.
OK, so I feel like I can take a deep breath. Finally saw orthopod this am about my knee and MRI results. Yes, I have a small meniscal tear. Yes, I have some cartilage loss under my patella. Seems I have some muscle imbalance making my patella track wrong. No, I don't have to have surgery. Yes, I can keep training up to MOO. Then it is time to gear it down.
In the meantime, lot's of strengthening and stretching.
I have moved Wed bike/run back to old Tues style. Wed is just too close to the long run for me to get enough recovery.
Hee Hee, Nemo see my thread in Clubhouse and the rest of you check in too... "Guess our 40k TT times"!!! inspired by you Matt... ha. WHAT? says Nemo!!!! I can hear her now. uh huh, y'all can guess our times and whoever gets the closest and no offense if you guess too slow or too fast!!! then we will send you a thankyou. nope I am not racing against her,,, so no smack talk between the chicas...!
And Nemo and Marianne to PRs (fast, fast PRs) on a TT course. Love to side goals.
Gina -- I'm glad your knee isn't as bad as you thought.
Body is still feeling a little oogy, so I did some serious drill work in the pool last night and stopped this morning's interval workout in the pain cave after an hour. I felt a little too good on the brick run (and added extra time because I got lost on the way to the farmer's market), so I think it is back to the regularly scheduled workouts tomorrow.
Mixing things up a bit on last night's run. Had good success over the winter adding in some trail runs so last night's 45 min run hit the trails. Had some great friends (thanks to my friend Julie!) to run with. Pretty humbling when you can't keep up with the dogs but consoled myself with the fact they have 4 legs to my 2 (he he he )
This is the course we did the trail race on Sat in the pouring rain and it was a blast. Here's the creek we had to cross during the race
Looks tame now but Sat it was full to the brim! Happy to report there were no snake sprints like last weeks run out here (little black gardner snake- I'm fine with snakes as long as I don't have to see them!)
Forecast calls for hottest day of the year so far today. Can't wait for bike/brick (note sarcasm in voice ) Hoping for a cool breeze!! I see a smoothie for supper in my future!!
Comments
Hey Jim, would you like to share some of your goals with the group so we'll know how hard to slap you if you get off track.
I personally enjoying hearing others goals and aspirations, so as to better understand their journey and share in their accomplishments.
Back at it today officially. Switched yesterdays mile repeats till today. 2x1 at 8:08 +8:02. 60' and a little over 7 miles. Legs feel good so I'm happy that I stayed the course and resisted the urge to chase people down at Patriot on the run. Need to be consistent with these. I've been slacking on the quality runs and just doing the work and cutting them super short. Can definitely feel the difference in my run versus a few months ago. Soooo...1 down. 11 to do (or however many till taper).
OK, my absence from the forums has me floundering a bit. Apparently I have 2 EN user IDs. I was wondering why my profile pic and signature didn't come through on my last post so I logged out and signed in under a different username and I got them back - so I guess I'll stick with this log on.
Anyway, to answer Bob's question...KONA (there ya go Ancona - it's out there now!)
swam today in the local lake, warm and brown! cant see a thing! fog on the lake in early morning and while outthere felt thesun rise on my right! very bright! down and back. just one time today. then took Rudy for the 40 easyish run called for and let him run loose in the open field where I go. so hot that he would wait for me under the shade tree and when I got there he would run to the next tree!!! froth coming from his mouth, he made a beeline for the car and laid down in the water puddle bythe wheel from the office building sprinkler! anyways, doc visit today and I get in thryoid resutls in a few days but my iron is a tad lower than EAster! so he says take 2 iron pills per day!! says I have been a 12 since 1993! so I hang out there.. but since I am tng, should get it higher! I had already drank coffee, exercised and my sitting in chair heart rate was in the low 60s. nice to be healthy!! so I went to store, bought a steak and had my 16 year old grill it for me!! not sure if that would Paleo, zone, Atkins or what!!??? lol... but also bought broccoli too. so y'all keep me honest by reminding me to take my iron pill!!! I have been tired the last week so knew something was up. my ride on Saturday was very tiring!! well I gotta scoot as I have gone by the appliance store, grocery store, Petsmart (for prong collar btw), unloaded, done housework and about to head out again for son's doc appt with ortho doc!! I am literally sweating in a sundress! that is how we do it in the south!!! sandals, dress and hair up.. and yes with mascara!! ha ha. and oh, my toenails have a cute little flower painted on the big toes!! camp is in two weeks??? oh my. I better get in shape and get "ironed" up!!!
and yes I am gonna do a 40k TT this sunday!!!
my first!! okay so I have the powertap and the Garmin and I need to read up on power testing as it will be my first.... tips for me?? on either the distance, the race or the power test from such?? 
apparently not many women 
race the TT, not sure why but will find out but I had to say no to my ltd mt biking racing career also this weekend!! 
anyways gonna go scout out the TT course tomorrow morning. flat with ridges in the road... but a secret is to pick out some line along the edge, so the local experts tell me.
Marianne- Just pace it like you would one of your HRM 2x20 tests (with out the break of course). It's a 40K TT, right? Just set the "Start" button on the Garmin and then hit "Stop" when you are done, don't worry about hitting split or anything inbetween. The TT is long enough that you can use it as your FTP. I'm still trying to get my ducks in a row so I can do a TT this weekend too- I'll keep ya posted!
@Marianne - I would just build your effort accross the 40k. If you 40k time is close to 60 minutes, you would want to start just a little under FTP and finish just a little over if possible. Since you don't know your FTP yet, I would start a little under your Z4 heart rate, hold that for the first half and then crush the second half the best you can. The ride it's self is just like an olympic distance race, you just don't have to swim or bike :-). It was hard for me to push myself in the TT I did as my body kept wanting to save something for the run even though I knew I didn't have to run.
Like we couldn't figure that one out!
thanks for advice about 40k, okay yes on olympic distance and yes no running afterwards. shoot I haven't raced anything.. since IMLP!!! been rehabbing.. smile. it starts at 7 a.m. on Sunday, fingers crossed, I am signing up for masters/female/ over 45! not sure what that means as there is also cat 1,2,3 4. gotta wear a jersey, that part I got. ha. okay will press start on Garmin and right now the bike splits are every mile but at least I get data! gotta figure out how to pair the HR monitor with the Garmin, so nope haven't been wearing one.!!! now how long to warm up??? I am truly a crockpot. do you have a routine?? what I was thinking is ride for about an hour easy then moderate and then do some of those pick ups that we do.... it is already 80 at 6 a.m. so that part won't take long, but honestly I need a fair bit of warming up.. I guess that "masters female over 45" has something to do with it!!! ha. and what about nutrition, i know think Olympic, but for those I would have some water and also carbo pro. but at that high heart rate?? rip a GU, or what?
shoot I can tell you what to do for an IRONMAN but a bit nervous about this!!
and that is why I sign up for them, out of my comfort zone and it forces me to have a breakthru!! 
Hooray for everyone putting in the time! I was thinking of each and everyone of you to pull me through sprint set #3 & 4 this morning!
In cycling they have a Category system instead of the typical age groups in triathlon. Most people start out in cat 5 and if you win or place in X number or races you are upgarde to Cat 4 and so on.
Well, this morning I actually did 75' on the Computrainer. I didn't do the prescribed set but tried to keep my wattage steady and in the comfortable range. I felt pretty good at the time even though I missed riding in aero, but I've been paying for it all day. I keep getting pain in my thigh everytime I get up and walk around or when I'm sitting for too long. It's a sharp enough pain that I'm gritting my teeth as I'm walking around the office. I'm hoping that it's just the blood flowing through the contusion and that's a good sign.
Kitma: Yes, I did crack the helmet so I ordered a new one on Sunday. And no it's not an aero helmet, just the regular old Giros Ionos.
Matt: I know 12 weeks is a long time but I'm a complete back-of-packer and need every second of that training. But I'm trying not to stress over it. It could have been a lot worse.
I'm going to try the elliptical at the gym tomorrow and hoefully I won't get the same pain as I did today.
Got that swim in! 2800, with everything slower than yesterday! So nice to be swimming outdoors at my summer pool. Just cleaned the kitchen counter off from breakfast. It's almost 8 pm. LOL! Must be 12 weeks to IM!
Hitting the bike on the trainer in the morning, as some torrent is supposedly going to pour down on our heads. Then off to the glaucoma specialist--are you kdding me? Pressure in my R eye is up, so I have to go see this guy. If it's not one thing, it's another. Not sure how all this keeps happening b/c I think I'm still only 29! Oh wait, that's how long I've been married!
**
this is why we love you Matt!!!.... this makes me smile, and in fact, it will make me smile tomorrow as well. shoot, it takes me 15' just to get the bike out of car and on wheels..!! shoes, helmet and etc. then 15' riding is nothing... okay on the pickups and then the 5' is a good idea. it takes me about 1200 swim yards for a warm up!!, 3-4 miles for a run warmup and on the bike a good 30' - 40' of riding at least!! now you know why the Ironman is a good thing for me!! but okay I like the 5' drills. okay on GU and a bit of water, I drink a lot and use it as a treat/baby bottle so will fill up my aero bottle!! and yes it is hot down here, yesterday it was 102 a new record so at 7 a.m. it will be about 88 and humid.
****
I'm 29 and don't need much warm up time
I am not!! ha ha. okay this still makes me laugh. oh and the other thing, you are so darn sweet to think that I can cover a 40k in one hour!! that tickled me too! that would be 6.2 x 4 = 24.8 miles. You just keep it coming and your support I am sure will be felt down here. smile.
Linda Oh no on the glaucoma!! this is ridiculous. ha ha. oh my goodness, this is the next subject that will make me laugh out loud. if you can't see IMWI course then you won't know about the hills right?? lol.
okay my bike is now packed in my car and my tshirt drenched with sweat so came in and changed. talk at ya later. still smiling..... "I am 29".. love it love it.
m
Gotta get to bed, tomorrow's Brick day and it's gonna be a toughie for me!
@ Beth ran with my "rented"
Great work everyone.
@Linda - I started swimming in my town's outdoor pool this week, too! So nice to be outside.
@Nemo - I'm so jealous of your location...ocean swim - nice!
@Marianne - You're going to have a blast at the TT. Enjoy yourself and RIDE HARD!
I got the bike workout done this morning also. As was Linda's case, I was relegated to the trainer due to the monsoon of the storm we were having. It's been a long time since I put in a quiality bike workout in the pain cave but it actually went pretty well. Total workout was 90' with 55' of FTP intervals. Average IF for the intervals was .97 so I'm happy with that effort after racing last weekend and really not doing any FTP work for the last 3 weeks.
No time for the brick run so I'll be doing an easy 40' run at lunch then off for a MASSAGE!! Can't wait!
Only had time for 60' this am and was heading for the basement when the sun came out. wooho!! switched gears and went out to hammer my weekly TT route vs. Dave.
21.5 miles in 1:01:02. Must....crack....hour...mark... That has been a goal for 5+ years now and I'm so damn close I can taste it. Will keep chipping away, at least I hope too!
Squeezed out a few more watts for the hour with an NP of 249. Toasted. Will run tonight after work.
@Jim - .97 for 90 minutes, that is one solid workout and time for an FTP test ;-)
@Marianne - I would much rather say an hour for a 40k and have you push to do your best that put another number out there in your head. Even if 1 hour is not realistic at all. I really believe that our performance are sometimes limited by what we think we should be able to do. You don't have to do anything after the TT, so pushas hard as you can and you have nothing to lose. Either way you will get a great workout in and have a good idea of what your FTP could be.
As for me, well, I slept in. I felt like crap and was up a few times over night, so when the alarm went off at 5:00 and I heard/saw the storms outside I went back to bed. I'll get my run in at lunch, hopefully outside, but if not I'll do it on the treadmill.
It's been a loooooooooooong road back to these kinds of numbers, so my apologies for rattling stats off.
As a little back story, I got there in '08 but was on a poorly fit bike with minimal aero benefits. Was great for hills but not fast on the flats in otherwords. In '09 I swapped to a more aggressive bike set up but couldn't even come close to the old numbers (30+ watt difference). Really started to question if the old ones were inflated because I was on a small bike or even more likely that my old ergomo was just completely wrong (even if it was the same as Nemo's PT wheel that I borrowed for IMFL). I was cool with that. Consistent and reliable numbers were the important thing. Flash forward to now and it's so weird to see them again.
I still have two little spacers to go and am easing my way through them. 4 lbs till goal race wt. In the mean time, time to get my run mojo back. I've been in bike mode since the ToC so time to start balancing it back out.
Jim: That's a good goal---I would like to buy you a Hawaiian shirt when you achieve it!
Nemo and Marianne: Good luck at your TT's this weekend. Tap into your inner Cancellaras!
Linda: Glaucoma?! Pffft! Hopefully it's remedied with some simple eyedrops...
I am riding the trainer tonight regardless of the weather (which I think is supposed to be hot, humid, with thunderstorms). I find that I can concentrate on hitting my watts indoors without the distraction of traffic.
This is a busy forum!
Most folks are realy hitting it hard and doing great. Pace yourselves! Really inspiring!
@Joanna- A crash totally sucks. And I can NOT believe no cars were involved, just 3 cyclists! I hope the Sunday rider had the decency to stop and apologize!
As for me- after trashing myself at the Patriot HIM, I took Sunday completely off. Monday and Tuesday were swim only days. I absolutely adore swimming in the lake early in the morning. It is so serenely peaceful. There are usually other swimmers about, but we all do our own things. Absolutely NO running for me. My quads and hamstrings were PAINFUL. Had my regular massage Monday night and she spent much of the time on my legs. Last night I got on the foam roller and I was near tears it hurt so bad, not my ITB, just my anterior quads. Ugh! TP ball in hamstrings was a good pain.
This morning was my first EN intervals on the trainer in 4 weeks. I knew it would be ugly. I was looking for 95% and was able to get there but I was standing at times. Out for the BRick and hit my paces. My legs were sore at speed, but hill climbing was no problem (phew, I live at the top). Not convinced that tomorrows long run will be doable, but I'll give it a try.
Leigh- I gotta tell ya, this gives me huge hope! I love Fiona, and I'm faster and more comfy on her, but my power numbers are no where close to where they were on Calvin or Hobbs. Thanks for the inspiration to just keep working at it!
Kit- I am with ya on the trainer. Although, it is torturous a@ times, it provides the ability to focus on the numbers
Linda- WHAT?? Glaucoma. Enough is enough.
Nemo- Your first real bike workout?? Watcha been doing all season
Leigh- You oughta smack down WI with those numbers. Can't wait for you to nail it.
OK, so I feel like I can take a deep breath. Finally saw orthopod this am about my knee and MRI results. Yes, I have a small meniscal tear. Yes, I have some cartilage loss under my patella. Seems I have some muscle imbalance making my patella track wrong. No, I don't have to have surgery. Yes, I can keep training up to MOO. Then it is time to gear it down.
In the meantime, lot's of strengthening and stretching.
I have moved Wed bike/run back to old Tues style. Wed is just too close to the long run for me to get enough recovery.
Train on folks!!
All right, so we are getting
Jim to Kona
Leigh to sub 1 hr on her time trial course
And Nemo and Marianne to PRs (fast, fast PRs) on a TT course. Love to side goals.
Gina -- I'm glad your knee isn't as bad as you thought.
Body is still feeling a little oogy, so I did some serious drill work in the pool last night and stopped this morning's interval workout in the pain cave after an hour. I felt a little too good on the brick run (and added extra time because I got lost on the way to the farmer's market), so I think it is back to the regularly scheduled workouts tomorrow.
This is the course we did the trail race on Sat in the pouring rain and it was a blast. Here's the creek we had to cross during the race
Forecast calls for hottest day of the year so far today. Can't wait for bike/brick (note sarcasm in voice
) Hoping for a cool breeze!! I see a smoothie for supper in my future!!