Kris, trail run looks refreshing! Love the idea of crossing a stream...adds a lot of character to the run and these days we need all the character we can find to keep the mojo flowing!
Got the 90 minute bike done on the trainer this am....raining here...then sun came out and finished the brick! Long run tomorrow....I have not run long for about 3 weeks because of the tapering and then transition....tomorrow will be interesting
Gina, so happy to hear about that as you well know!
Kris, gorgeous pix!
Nemo and m--put your heads down and go! I got a bit of a racing bug after the AB on Sunday. I'd love to do a good 'ol sprint, but I'll put the mojo into training.
Can't even discuss the eye thing, but am getting huge chica support behind the scenes, which brings me to tears of gratitude. Just another journey, another opportunity for growth, and another puzzle to figure out. It will be fine in the end.
OK, it was Murphy's Law this morning. Had to go to the eye doc, so I was foooocused on getting it done. Started to rain hard when I got up, so I decided to get on the CT. Cannot get it to connect to my bike. Wasted 20+ min trying this and that. Keith is at the gym. Then, duh, just did it in ERG. (Hey, it;s hard to think at 6 am sometimes. ) Figured I was still "recovery moding" this ride anyway, so to get the brick in I had to cut it short. 1x12 and 1x10 was enough, and better than nothing. Stepped out into soup to run for 25' with puppy.
PS--Keith asks, "did you reboot?" Too simple. I had to change comports, and everything on and off except the computer itself.
I can't believe we are 12 weeks away from IM. I am glad to be joining the group. I seem to be recovered from Eagleman and getting into the groove of longer workouts. I had to swicth my schedule up a bit, typical for me as my work schedule is crazy. Today I did my long run, 100 minutes! I woke up early and it still felt like a sauna here in Northern Virginia. Joanna and I are planning our first RR. She is taking the train from NYC to join me in the hills. Not sure where everyone else lives but if you want to join us in the Washington DC area it will be fun.
Oh Linda, you are having one heck of a crazy day!!! I say tomorrow you "reboot" and start over fresh!!!
Kate- I might just consider joining you ladies. I've been trying to figure out if I should come up there for just a normal weekend of riding to get as much hill practice as possible, or make it a Race Rehearsal weekend. Keep me posted on your plans.
Oh- and this crazy heat/humidity is killing everyone on the east coast! So everyone- get up nice and early tomorrow to knock out that run, it's gonna be a hot one!
here is the meat of the workout..so know your paces . the rest of it is zone 1 and it even says zone 1 or walking at the end... MS: 2 x 8' (4') @ z3/HMP, 20' @ z1/LRP, 15' @ z2/MP
Have fun!! i will start at 5:30 a.m. tomorrow morning. m
Bike ride was ... good today. I liked the 10, 15, 20, 10 intervals but being here in Iowa made it difficult on unfamiliar roads. I keep running into stop signs and traffic lights. Nothing like my little town when I can get outside the city in less than 5 min. Brick run felt good. I'm ready for tomorrows run.
Long run in the books for this week. Initially the legs were not cooperating and I was worried. But by the time I started the intervals, everything was fine. Hit my pace times for HMP and MP. LRP between those was on a stair step uphill (hill, flat, hill, flat, hill) so I gave myself some slack there. Feeling good. 10' in the ice bath helped.
Now don't hate me, but it wasn't humid here. A refreshing breeze was blowing. 64 at start 70 by the time I got home. Tomorrow is recovery, um, I mean swimming. DOn't forget your core work!
I had to do my ride last night on the trainer which was a real shame because about 6-7pm a cold front finished moving through and for the first time in what feels like weeks the temp and humidity were actually bearable. It would have been a beautiful ride. I however didn't get out of work until past 8 so had to bring it inside before sunset. Woke back up at 4:50 to meet 2 others at the trailhead for the 1:40 run starting at 5:30. One guy was late so I ended up only doing about 1:32/12mi before I had to scoot back to the car to make it in time for work. Having just gotten back on the IM bandwagon after taper and HIM it's going to take me a few more weeks yet to settle back into the longer milleage runs.
I'm with Leigh! Holy HHH!!! 82 degrees when I got home--sun blazing. I have zero acclimation Found my "run-all-day pace" then slowed it down to "run-all-day-in-this-heat" pace. No Garmin so it was RPE and time on the feet. Have no idea who far, but I do know when that sucker read 1:40, not one more step.
I put this on FB, but I have to put it here too. Cracked me up....
Taylor drove by when I had ~7' to go. I SO would have jumped in the car. I ask why he didn't say hi. Answer, "That was you? Didn't think it was. That person looked pretty good." LOL! How does he think I usually "look"? Gotta love the teenage boys.
Long run done! All good, except I couldn't seem to hold MP. Weird. Eleven miles in the books. While surprisingly not humid in Chicago, I was seriously salty when I got in. Next time, I take the s-caps.
Good job cranking out the long run in what sounds like some very soupy conditions for many of you.
We were lucky in the Chicago area this morning as it was actually much cooler, lower humidity and a nice breeze. My plan was to run the entire 100' at Z1/LRP to continue the recovery from last weekend's HIM, but the legs were feeling decent so I ended up following the prescribed workout. Hit all my paces and had a solid run just short of 14 miles. Z2 felt better than Z1 - I remember this was my case last year, too, but I wasn't concerned about it since it was a HIM year. I gotta get my body used to spending a lot of time in Z1 this year. Anyone else experience this? 10' in the ice bath reading the paper felt great.
Tomorrow is OWS in AM, then long bike in the PM (gotta love summer hours!).
Long run done also! Took my youngest son to the pool by 7 for practice, then left from the parking lot. Had to be back by 8:30ish...just made it @ 8:37...with 6 minutes to go...so only got 94 min @ a distance of 9.43 miles. First long run since tapering for HIM...felt good, beautiful morning...not humid which is really nice! Sorry all u peeps that have to put up with hot, humid weather...guess minnesota isn't so bad....in the summer that is Like Michele said, swimming tomorrow and a core class....nice to only have "one" planned workout!
After reading the " you need more sleep" thread from yest. I decided to listen to my body and sleep in. Body liked the sleep but big mistake getting a late start with the heat. Weighed myself pre and post run- lost 4 lbs exactly, and that was with drinking along the run.
Ran 1:40:00 intervals were tough, heat and wind did not help, 12.8 miles total. Fried by the end, jumped in pool and then 20 min. ice bath greatly helped with recovery.
My run fitness needs some work after the nagging injuries I've been dealing with, hopefully it will not take long to return to where it was after the OS.
Going to the lake tomorrow for an enjoyable swim, will feel like a training vacation day.
Since I slept in yesterday I had to do my long run last night, which would have been fine if it was not for the storms we had here.
I started my run at 5 PM and it was a heat index of 92 with 80% humidity, about 30 minutes in the temp dropped about 10 degrees, I started to head home and then it started to pour and even hail a little. At least I was only in the heavy rain/lighting for about 5 minutes. After drying off, I did the rest of the run on the treadmill watching the news and tornado warnings and watches.
1st run 6.1 miles in 39:39, 2nd run 6.8 miles in 40:00
This morning the weather was awesome and almost cold. I got out on the bike at 5 AM, and managed to pull off 3 x 10 @ .97, .96, and 1.01, followed by over 4 miles in 26 minutes. After an FTT/brick on tuesday and solid run last night I'm surprised I was able to pull it off.
My legs are now pretty trashed as they were burning walking up the stairs from the train this morning, I even had to grab the handrail. Love that feeling as I know I got a good workout in this morning.
I may have to make tomorrow a swim only day since I am racing again this weekend.
oh yeah, forgot to mention that i dropped 6 lbs during my 1:20 run last night. That's almost 4.5% of my body weight. I always knew I was a heavy (and salty) sweater, but jeez. I made up all 6 pounds with dinner and about 10 glasses of water after though.
Today was the first real test of my knee in 2 weeks (no long run last week) I kinesio taped it and it worked amazingly well! The temp was 76ish with about 90% humidity and I got going about 5:45. I was back @ ; my house after 1:35 so called it day there. As my goal is to get to the line in Madison, no Z3 pace work for me.
I had ordered some Perform to give it a try and I like the taste. Not as sweet or concentrated as Gatorade Endurance. It will surprise me if folks don't care for it.
Soaking, soaking wet @ ; the end of the run, down 2.2 lbs. I did the sweat test calculations and in this heat/humidity I need WAY more fluid than I am taking in.
Matt- I am confused, are you doing IMWI before Kona????
Matt- that's a lot of water weight to lose! YIKES!
Gina- great news on that knee! Yeeha! I gotta remember to talk to my body guy about kinesio tape for my calf too- he's offered to tape it for me but I keep forgetting to get it done.
Bob, Kathy, Jim- I'm sooooo with you! Looking at the schedule tomorrow with "only" a swim has given me a huge smile!
Re: kinesiotape. I was a huge skeptic when it first came out 3-4 years ago, but I'm such a firm believer in it now and use it on most of my patients. The great thing about the stuff is that it is user friendly and the websites have gone out of their way to help ANYONE learn how to put it on for a wide variety of sports injuries. If you've never seen it before check out kttape.com or rock tape. Both have video's, pictures and print outs to show you what it's all about.
@Gina - nope, just Kona (even though I was registered for IMWI 2010 as I was not confident I would get a Kona spot last year). I missed having a group to check in with this year, so I decided to join you guys since you are all very active and I felt I could contribute with my knowledge of IMWI. I plan to race IMWI in 2011 again as well.
@Nemo - i know, I was shocked that I could loss that much. Maybe my 24 oz of water per hour plan during my IM is not quite enough
@Leigh - it alwasy feels like nap time to me... but at the moment I'm much more concerned with getting lunch.
Leigh- still having the calf/quad issues (tightens as I run- calf first then bottom of quad) had chiro adjust last night and she said my right tibia was a bit forward and put it back (don't ask me how u move a bone but..) Think taping around the knee might help? Too hot in the recovery socks and the 2Xu just don't help (besides looking totally geeked out :-)
Big hand to everyone on pushing through those long runs! Sounds like hot & humid are the order of the day for everyone! Over 80 at 5am this morning but it's done- yah!!! Knocked out the 90 min bike last night and continued to sweat for easily another hour. Good ride, thinking legs are finally coming back after KS. Still thinking I'm going to continue taking one of the shorter runs each week to the trails. Keeping the mind & body healthy & happy!
I am racing home from this client to curl up with Cali. I sure hope she's in a snoozy mood. SOOOO want a nap. Not desparate for one, but it sounds yummy if I can fit it in.
I am racing home from this client to curl up with Cali. I sure hope she's in a snoozy mood. SOOOO want a nap. Not desparate for one, but it sounds yummy if I can fit it in.
Way to get those long runs done first thing the am, team!
I was on the trainer last night---my bike fitness is finally coming back! No run this am as it was still storming...so I'll be racing home to get that done before the post-work fade sets in and the magnetic forces of my couch pulls my a$$ permanently into it.
Ahhh team it is Friday! Swim workout piece of cake I also manged to get a core conditioning class in after....i love these kind of days How was everyone's else's friday?
I think you only get to do two minute intervals if they are at 120%.
Feeling good after AIP this morning. Althuogh my evil sleeping in plan seems to have been thwarted. The pool is oddly crowded at seven! Next week, I'm thinking five a.m. and maybe back to bed?
Tomorrow, I get to do a loop of the IMWI course for a bike workout and then an adventure race with my sister for the brick. In costume. And then the Swedish Days ride. I'm thinking 72-miler. I do love when I get snacks with my ABP rides!
What does everyone have planned for our first weekend of big Ironman biking?
Comments
Kris, trail run looks refreshing! Love the idea of crossing a stream...adds a lot of character to the run
and these days we need all the character we can find to keep the mojo flowing!
Got the 90 minute bike done on the trainer this am....raining here...then sun came out and finished the brick! Long run tomorrow....I have not run long for about 3 weeks because of the tapering and then transition....tomorrow will be interesting
Gina, so happy to hear about that as you well know!
Kris, gorgeous pix!
Nemo and m--put your heads down and go! I got a bit of a racing bug after the AB on Sunday. I'd love to do a good 'ol sprint, but I'll put the mojo into training.
Can't even discuss the eye thing, but am getting huge chica support behind the scenes, which brings me to tears of gratitude. Just another journey, another opportunity for growth, and another puzzle to figure out. It will be fine in the end.
OK, it was Murphy's Law this morning. Had to go to the eye doc, so I was foooocused on getting it done. Started to rain hard when I got up, so I decided to get on the CT. Cannot get it to connect to my bike. Wasted 20+ min trying this and that. Keith is at the gym. Then, duh, just did it in ERG. (Hey, it;s hard to think at 6 am sometimes.
) Figured I was still "recovery moding" this ride anyway, so to get the brick in I had to cut it short. 1x12 and 1x10 was enough, and better than nothing. Stepped out into soup to run for 25' with puppy.
PS--Keith asks, "did you reboot?" Too simple. I had to change comports, and everything on and off except the computer itself.
Kate- I might just consider joining you ladies. I've been trying to figure out if I should come up there for just a normal weekend of riding to get as much hill practice as possible, or make it a Race Rehearsal weekend. Keep me posted on your plans.
Oh- and this crazy heat/humidity is killing everyone on the east coast! So everyone- get up nice and early tomorrow to knock out that run, it's gonna be a hot one!
MS: 2 x 8' (4') @ z3/HMP, 20' @ z1/LRP, 15' @ z2/MP
Have fun!! i will start at 5:30 a.m. tomorrow morning. m
Keep up the good work everyone.
Eric
Now don't hate me, but it wasn't humid here. A refreshing breeze was blowing. 64 at start 70 by the time I got home. Tomorrow is recovery, um, I mean swimming. DOn't forget your core work!
Oh man, I missed that walking part when I read it last night! Could have really used it today- UGH! HOT & HUMID! Sooooooo glad I got it done early!
Eric, where are you at in Iowa?
I had to do my ride last night on the trainer which was a real shame because about 6-7pm a cold front finished moving through and for the first time in what feels like weeks the temp and humidity were actually bearable. It would have been a beautiful ride. I however didn't get out of work until past 8 so had to bring it inside before sunset. Woke back up at 4:50 to meet 2 others at the trailhead for the 1:40 run starting at 5:30. One guy was late so I ended up only doing about 1:32/12mi before I had to scoot back to the car to make it in time for work. Having just gotten back on the IM bandwagon after taper and HIM it's going to take me a few more weeks yet to settle back into the longer milleage runs.
I'm with Leigh! Holy HHH!!! 82 degrees when I got home--sun blazing. I have zero acclimation Found my "run-all-day pace" then slowed it down to "run-all-day-in-this-heat" pace. No Garmin so it was RPE and time on the feet. Have no idea who far, but I do know when that sucker read 1:40, not one more step.
I put this on FB, but I have to put it here too. Cracked me up....
Taylor drove by when I had ~7' to go. I SO would have jumped in the car. I ask why he didn't say hi. Answer, "That was you? Didn't think it was. That person looked pretty good." LOL! How does he think I usually "look"? Gotta love the teenage boys.
Long run done! All good, except I couldn't seem to hold MP. Weird. Eleven miles in the books. While surprisingly not humid in Chicago, I was seriously salty when I got in. Next time, I take the s-caps.
We were lucky in the Chicago area this morning as it was actually much cooler, lower humidity and a nice breeze. My plan was to run the entire 100' at Z1/LRP to continue the recovery from last weekend's HIM, but the legs were feeling decent so I ended up following the prescribed workout. Hit all my paces and had a solid run just short of 14 miles. Z2 felt better than Z1 - I remember this was my case last year, too, but I wasn't concerned about it since it was a HIM year. I gotta get my body used to spending a lot of time in Z1 this year. Anyone else experience this? 10' in the ice bath reading the paper felt great.
Tomorrow is OWS in AM, then long bike in the PM (gotta love summer hours!).
Long run done also! Took my youngest son to the pool by 7 for practice, then left from the parking lot. Had to be back by 8:30ish...just made it @ 8:37...with 6 minutes to go...so only got 94 min @ a distance of 9.43 miles. First long run since tapering for HIM...felt good, beautiful morning...not humid which is really nice! Sorry all u peeps that have to put up with hot, humid weather...guess minnesota isn't so bad....in the summer that is
Like Michele said, swimming tomorrow and a core class....nice to only have "one" planned workout!
After reading the " you need more sleep" thread from yest. I decided to listen to my body and sleep in. Body liked the sleep but big mistake getting a late start with the heat. Weighed myself pre and post run- lost 4 lbs exactly, and that was with drinking along the run.
Ran 1:40:00 intervals were tough, heat and wind did not help, 12.8 miles total. Fried by the end, jumped in pool and then 20 min. ice bath greatly helped with recovery.
My run fitness needs some work after the nagging injuries I've been dealing with, hopefully it will not take long to return to where it was after the OS.
Going to the lake tomorrow for an enjoyable swim, will feel like a training vacation day.
Since I slept in yesterday I had to do my long run last night, which would have been fine if it was not for the storms we had here.
I started my run at 5 PM and it was a heat index of 92 with 80% humidity, about 30 minutes in the temp dropped about 10 degrees, I started to head home and then it started to pour and even hail a little. At least I was only in the heavy rain/lighting for about 5 minutes. After drying off, I did the rest of the run on the treadmill watching the news and tornado warnings and watches.
1st run 6.1 miles in 39:39, 2nd run 6.8 miles in 40:00
This morning the weather was awesome and almost cold. I got out on the bike at 5 AM, and managed to pull off 3 x 10 @ .97, .96, and 1.01, followed by over 4 miles in 26 minutes. After an FTT/brick on tuesday and solid run last night I'm surprised I was able to pull it off.
My legs are now pretty trashed as they were burning walking up the stairs from the train this morning, I even had to grab the handrail. Love that feeling as I know I got a good workout in this morning.
I may have to make tomorrow a swim only day since I am racing again this weekend.
Today was the first real test of my knee in 2 weeks (no long run last week) I kinesio taped it and it worked amazingly well! The temp was 76ish with about 90% humidity and I got going about 5:45. I was back @ ; my house after 1:35 so called it day there. As my goal is to get to the line in Madison, no Z3 pace work for me.
I had ordered some Perform to give it a try and I like the taste. Not as sweet or concentrated as Gatorade Endurance. It will surprise me if folks don't care for it.
Soaking, soaking wet @ ; the end of the run, down 2.2 lbs. I did the sweat test calculations and in this heat/humidity I need WAY more fluid than I am taking in.
Matt- I am confused, are you doing IMWI before Kona????
Gina- great news on that knee! Yeeha! I gotta remember to talk to my body guy about kinesio tape for my calf too- he's offered to tape it for me but I keep forgetting to get it done.
Bob, Kathy, Jim- I'm sooooo with you! Looking at the schedule tomorrow with "only" a swim has given me a huge smile!
Re: kinesiotape. I was a huge skeptic when it first came out 3-4 years ago, but I'm such a firm believer in it now and use it on most of my patients. The great thing about the stuff is that it is user friendly and the websites have gone out of their way to help ANYONE learn how to put it on for a wide variety of sports injuries. If you've never seen it before check out kttape.com or rock tape. Both have video's, pictures and print outs to show you what it's all about.
anyone else feel like it's nap time??
@Nemo - i know, I was shocked that I could loss that much. Maybe my 24 oz of water per hour plan during my IM is not quite enough
@Leigh - it alwasy feels like nap time to me... but at the moment I'm much more concerned with getting lunch.
Big hand to everyone on pushing through those long runs! Sounds like hot & humid are the order of the day for everyone! Over 80 at 5am this morning but it's done- yah!!! Knocked out the 90 min bike last night and continued to sweat for easily another hour. Good ride, thinking legs are finally coming back after KS. Still thinking I'm going to continue taking one of the shorter runs each week to the trails. Keeping the mind & body healthy & happy!
I am racing home from this client to curl up with Cali. I sure hope she's in a snoozy mood. SOOOO want a nap. Not desparate for one, but it sounds yummy if I can fit it in.
Naps are always yummy! Hope u get one
I was on the trainer last night---my bike fitness is finally coming back! No run this am as it was still storming...so I'll be racing home to get that done before the post-work fade sets in and the magnetic forces of my couch pulls my a$$ permanently into it.
Yes, Leigh...it's TOTALLY nap time!
Put this is in "fix the plans" thread, but just want to point out to the Beg peeps an error in tomorrow's bike:
Activity #1504 Bike 210
Intervals are
1x10
1 x2
1x 16
I can safely assume the second on is 1x 12 right? 1 x 2--yeah, if only.
Ahhh team it is Friday! Swim workout piece of cake
I also manged to get a core conditioning class in after....i love these kind of days 
How was everyone's else's friday?
I think you only get to do two minute intervals if they are at 120%.
Feeling good after AIP this morning. Althuogh my evil sleeping in plan seems to have been thwarted. The pool is oddly crowded at seven! Next week, I'm thinking five a.m. and maybe back to bed?
Tomorrow, I get to do a loop of the IMWI course for a bike workout and then an adventure race with my sister for the brick. In costume. And then the Swedish Days ride. I'm thinking 72-miler. I do love when I get snacks with my ABP rides!
What does everyone have planned for our first weekend of big Ironman biking?
Going with the plan. 3.5 hours tomorrow with the intervals as best as I can muster. 3 hour APB ride on Sun. Oof. Here we go.