David, beautiful pictures of hawaii and family!! One of my goals in life is to get to hawaii with my family
Gina.....sad to hear about your dog : ( It is never easy to lose someone or a pet we love. We own a yellow lab, he will be nine I think this summer...biggest baby u ever saw...boys don't like to take care of him...but love him more than words can express. The day he passes will be very sad, with tears I expect even from those that think that boys don't ever cry!
Wousa on the 200 sprints this am!!! I had forgotten what those felt like. Now I know why I dropped the swim yesterday in favor of something more fun Liked the mixed workout though, sprints and endurance....at least makes it interesting. Run on the mill for 4 miles. Done for day and off to the grocery store. Keep up the good work everyone
Did my 1:15:00 4 X 10' intervals on the trainer this morning. I think that run yesterday in the heat, and the weekend rides zapped me more than I thought, did not even come close to hitting the watts I should have. But pushed as hard as I could and got a great workout in. Will do the run later today.
Question: If you are pushing as absolutely hard as your legs will let you but are not hitting the zones/ watts that you should, are you getting the same benefit as hitting your watts on fresh legs ??
Labels for Davids pics 1. Diamond Head from Kapiolani Park 2. Section along the coast between Sandy's and Hanamua Bay, by where the bagpipes where practicing 3. Makapu Point overlooking cockroach bay back towards Waimanalo
Did run this morning and it went surprising well considering I don't know when I last did two days in a row and I had a busy overnight monitoring a kid I admitted to the PICU so got little sleep. Nap time now and maybe a swim later, if not i'll do it tomorrow as my days off are Weds and Thurs nights. 365 days to no longer a resident from tomorrow.
Gina, sorry about you furry son. That can be a big hit mentally so take the time you need.
Question: If you are pushing as absolutely hard as your legs will let you but are not hitting the zones/ watts that you should, are you getting the same benefit as hitting your watts on fresh legs ??
Could mean you aren't fully recovered from the last workout. Or it could mean you haven't gotten enough sleep. Or it could mean your FTP is set too high. Or it could mean you have a B12 deficiency. Or any number of things- the list goes on and on! Seriously though, was this a one time event or has it been going on for a while? What else is going on in your life?
David- those pics are awesome! Thanks! What a beautiful family.
Did my 1:15:00 4 X 10' intervals on the trainer this morning. I think that run yesterday in the heat, and the weekend rides zapped me more than I thought, did not even come close to hitting the watts I should have. But pushed as hard as I could and got a great workout in. Will do the run later today.
Question: If you are pushing as absolutely hard as your legs will let you but are not hitting the zones/ watts that you should, are you getting the same benefit as hitting your watts on fresh legs ??
I'm not 100% sure, but P told me at one point to a) not worry if this was only happening with one workout, b) not worry unless I was 20 points or so off ftp. Maybe it depends on how far you were off and how you decide to recover from today's bike workout?
I got my ride in at lunch and my legs were on today. Did 3 x 15(3') in the aerobars with two at 1.01 and one at .98. Plus averaging over 23 mph during a workout with no aero gear was pretty cool. However when I got home I noticed that my nice white seat was stained from the new kit I got from a LBS. Lesson learned Pactimo shorts and white saddles don't get along. For over a full year I have had zero issues with Zoot or Desoto shorts on white saddles.
I was pretty upset I ruined a saddle but reality very quickly set in when I heard the horrible news about Keith. Now I am just glad I had a safe ride and all I can think about is wishing the best to the Patch family.
I'm feeling better after being able to run yesterday and this morning with bearable pain. My elbow/arm wound finally stopped oozing and I got AIP and did 2400. I was going to do the swim workout but the run with 90% humidity right before killed me so I just did a straight 1600 with the appropriate warm up and cool down. I just finished the 75' on the bike and am planning to tackle my long run tomorrow morning.
I had a tough weekend with having to do both rides on the Computrainer and being completely bummed out by how slow I was riding the IM MOO course. AARGH.
But I'm not going to focus on that and just concentrate on getting the workouts done.
I did sign up for Rhode Island since it happens to coincide with the weekend that calls for 1 hr swim, 4 hr bike and 1 hr run. I'l just walk the rest of the run once I hit that one hour mark.
Marianne: I love that you already signed up for IM Texas. My heart is set on doing a foreign IM next year otherwise I would consider that.
Nemo: I hope you're still considering doing RR with Kate and I. I'm going to take the train to DC unless I can find a cheap car rental.
Had a strong ride Sat and my bum could tell it Sun. With the new bike fit, my beloved Adamo & I it seems will be parting ways. Windy and stoopid hot & humid here both days. Had a storm chasing me in Sat which helped keep the effort consistent. Lots and lots of folks out riding the IM course on Sun so fun to see many old and new friends.
Come the Monday run I had to dig deeper than deep but extremely happy to have taken time off last week's times (specially after 2 hard bikes). I've done last 2 weeks Mon runs on the tracks and like the feedback of knowing where I am every 1/4 mile. Also a sweet 2 mile trail behind the track to get the warmup in!!
@Leigh- get down with your bad sprinting self!!! The 200 sprint liked to have killed me! I just keep saying to myself- pretend it's the swim start and you are trying to get ahead of the pack.
Legs and life just a bit too much today so doing Tues swim tomorrow am. Wanted to do bike today but new cables are in order and something had to give. It is abt 10 degrees cooler than has been (90+ for 11 straight days) so will enjoy workouts a bit more this week!
@M- Thinking abt TX. The more 90+ days, the more I like having serious training over pre-summer!
The 200 sprint liked to have killed me! I just keep saying to myself- pretend it's the swim start and you are trying to get ahead of the pack.
Werd!!! I couldn't bear the thought of those 200's again today (I swapped the Tue/Wed workouts this week) and so I did last weeks 100 sets instead. Even those are tough, but holy cow 200 sprint is just nutty!
On a brighter note- I got the run and swim done again before work this morning. That system seems to be working out well for me and frees me up to spend the evening with my hubby. With all that has been going on around here lately, I'm taking stock in my personal relationships a bit more!
Been so busy the last 2 days, haven't been on the forum. I need to hunt down info on Keith! Hope he is OK!
Yesterday I did the bike- run BRick. FELT GREAT! Finally getting back to the pre-vacation FTP numbers. Hit the intervals on the run and felt great. Despite the humidity it was an awesome workout.
Had the afternoon off and was hanging with friend from out of town. So great, but up late (thought that would happen which is why I swapped Tues/ Wed workouts). Just so much going on that I have not been able to go to bed when I am tired. I have to get stuff done! So cutting 1.5 hours of sleep per night caught up with me today. I woke before the alarm and just kept changing it until I decided I was not swimming or running today. TSB is -30, but sleep is the bigger issue for me. Will get in core work this afternoon but I am not planning to make up the workout.
Back tomorrow for the long run. Sounds like fatigue for those mixing in racing. Give yourself time!
@Gina- Tears and hugs. I know I cried for days when I did the same a few years back. Know you are in my thoughts.
I'vs had some nice workouts here lately. I think it might have something to do with the nice weather over the past few days. Because of work, I had to move my swim into the 25 yrd indoor pool near the hospital. Nothing like a 25yrd pool to make you feel like you are flying. I can not seem to keep that feeling when doing my workouts in the 50m pool.
I had to bag the brick today due to late night/early morning deliveries that left me with 3 hours of sleep. In my fatigued brain, I decided to take my intervals outside which is something I generally do not do except on weekends. I live near a city center and it is hard to find a good place ti ride without stop signs/lights etc. It is really hard for me to keep the power up on the short steep down hills. I will try to report back tonight when I get home.
I am busy search the wiki for big bike weekend info. Since I am on call the weekend everybody will be in Madison, I will be staging my own this weekend.
@Gina - Sorry about your dog. They are members of the family so it really hurts to go through what you did the other day.
I feel weird posting about my workout today in light of Keith's and Linda's scary situation, but it sounds like everyone is holding up okay. It definitely puts things in perspective for me.
I headed out the door just before 5am this morning for my long run in some phenomenal weather (low 50s, no humidity, no wind): 1:50, 15.5 miles with 3 miles at MP and 4 miles at HMP. Legs felt so much better than yesterday. Turnover was great, form felt awesome and I had a smile on my face for most of it. I found myself having to pull back the reigns several times on my pace to stay within a pace zone. Better yet: very little post-run leg fatigue and no nagging twinges that I seem to get after these long runs. Hope this continues. May hit the pool over lunch for some drillwork.
All the racing and yesterdays hard bike ride/run caught up with me big time today.
Wednesday morning is long run day for me and my legs hurt just trying to get out of bed. I knew I didn't have time to pull off a long run at lunch or tonight so I sucked it up and went out hoping that maybe my legs would lossen up if I just went easy for a while. Sometime they do sometimes they don't/
Well, 15 miles later they still hurt even more and I never even got within the same zip code as my MP or HMP. I did at least manage to average just under my LRP and run for the full time though. I'm also glad I didn't quit and got the workout done.
Tomorrow is a new day and I'm thinking I may actually not take a rest day from running/riding this Friday.
okay, I need a kick in the butt. confession- I totally slack on the weekday brick run. almost never do it. I always justify it as I just killed myself for an hour, do I really need to drag myself down the street just say I did it??
that being said...I know it's a frequency thing. time to stop slacking.
Matt -- on the white saddle, try q-tip and a) alcohol, b) ivory/other mild soap, c) bleach, and rinsing with water
Joanna -- welcome back! And hard core riding on the computrainer.
Jim-- glad to hear the legs are feeling good! Since you are a bit ahead, you seem to be the barometer for how workouts will feel for me this week.
Short run in this morning, with plans to get my AIP early enough tonight so I can be sleeping long before ten. Those 200 sprints really are fun and brutal. I have a feeling I'm going to start feeling like a real swimmer after a few weeks of these.
Todd -- Am I remembering correctly that you are in the Chicago area?
People attending IMWI camp, any thoughts on how to hack next week? Marianne, have you heard anything from the coaches?
okay, I need a kick in the butt. confession- I totally slack on the weekday brick run. almost never do it. I always justify it as I just killed myself for an hour, do I really need to drag myself down the street just say I did it??
that being said...I know it's a frequency thing. time to stop slacking.
Yeah, me too.
So I'll kick your butt if you kick mine about it for the next 11 weeks...
Beth says, " 200 sprints are fun and HHH is a walk in the park (translation ) Dearest, I am beginning to think you like to suffer! Thanks for making me smile
Matt, bummer bout the white saddle stain....I dream about a white saddle someday...but never thought the shorts might stain it..one more thing to consider when making a purchase. Hope what Beth said does the trick!
80' in the saddle (on the trainer) + brick done. Easier for me to ride trainer during week and then just run from home. I am then available if anyone needs me...and with all the bike accidents lately....the saftey of the pain cave is rather soothing. Have a great rest of the day everyone.
100 lashes with a wet noodle to you both Kitima and Leigh! HA HA HA! Seriously, I am often tempted to skip that run too- I justify it by thinking I'll do it later in the day and then I don't do it. The funnything is that I actually run better and feel better when I do that run right off the bike. So part of it is just taking the first few steps (oh, and getting my butt out of bed early enough- that's probably the biggest factor!)
OK, I missed the saddle stain issue. What caused the stain? Do I really want to know?
Beth- good Q about next week! I need to give that some thought. We'll be doing lots of riding, so maybe more run focus stuff eraly in the week? I probably need to plan a major fasting diet so I can eat all this glorious food I keep hearing about!
Beth - only a little bit. I live in St. Louis. However, my father for the longest time lived in Evanston. It was a great place right on the water and a few steps away from the bike path. I sure miss it. The only thing was that when exercising, I was always by all these crazy Cub fans.
Great to see everyone is working hard and getting it done. I have been out (no training) since Friday last week. I came down with a severe sinus infection. I'm starting to feel better today and I'm hoping for training tomorrow. I'm so looking forward to next weekend.
I'm ok with the brick it's the Tues run I have issues with. I turned it into a trail run last week and likely will drop it this week. Just had too much life stuff needing to be done last night and can't work it in today. I'm shelled after 2 long ride days, 2 hard swims and the hard Mon run. Ok- maybe it's in my brain that they are hard but right now the legs don't agree!
Hoping to buzzz out early and pick up the bike. Needed new cables!
On next 10 day schedule Sat- normal 4 hr ride + brick Sun- 3 hr ride Mon- add the 1 1/2 hour bike, 1 hr swim and 1 hr run to make my own mini tri! (which is basically the Sat workout) Tues- reg schedule- Swim/run Wed- travel day Thur- Sat- will have ton consult latest schedule- thinking Th- Swim/Run, Fri- RR Bike & yoga Sat- Bike- 1 loop + run, Sun- maybe run- travel day
Did the brick, first time this training period and now three days in a row running. My legs are actually feeling fine, what gives? Did modify the bike this morning as I rode the road bike and did 4 X Auloa Rd, a 1.3 mi 5-12% grade climb. Planning to do the Aloha State Games road race entitled Pineapple loops from Hell on July 18 rather than ABP ride that day. The women do two loops so 28 miles with approx 3000 ft of climbing. Should be an experience so between that and the Moo course I thought a little hill training was a good substitute this morning. Did the brick run on the dread mill to set the paces and really felt like the Z3 was holding back.
Haven't decided if I'm doing yesterdays swim this afternoon or not after nap. I should but don't want to. It's a vicious cycle, I don't want to swim so I don't but then I whine when I don't swim as well as I should. Duh.
1. see my Knee post in Medical! I can see the funny side of it 2. new bike shoes, not comfy yet so now have a bandaid on left ankle. and also right foot seemed cramped today! 3. moved cleats back to eliminate hot feet but now right one feels not quite right! 4. new saddle was not comfy but not bad. Bontrager. did bike intervals and did the first 2 but third one was right foot numbness and left foot blister!! lol 5. biked and ran with hubby. swam with kids the 2600, might be a tad short. but okay I got the meat in. 6. did some run videos this morning and went running downhill, felt an electrical impulse of pain up my left leg and so now it hurts too in a small circle in sit bones, lower glute area.!!! but swimming sorta helped the bulge in knee go down a tad and helped loosed up the leg too. smile. took a break from actual" training" to figure out this issue and have now become a Leigh groupie with her great website!! 7. got very hungry swimming 1:15 - 2:30 and then went grocery shopping, now need to put away. 8. My long run tomorrow, I am gonna just do what I want!! walk, or run or whatever! and the same thing with riding so that by camp I will be used to new saddle and be fit and not whine anymore!!!! m
1. see my Knee post in Medical! I can see the funny side of it
2. new bike shoes, not comfy yet so now have a bandaid on left ankle. and also right foot seemed cramped today!
3. moved cleats back to eliminate hot feet but now right one feels not quite right!
4. new saddle was not comfy but not bad. Bontrager. did bike intervals and did the first 2 but third one was right foot numbness and left foot blister!! lol
5. biked and ran with hubby. swam with kids the 2600, might be a tad short. but okay I got the meat in.
6. did some run videos this morning and went running downhill, felt an electrical impulse of pain up my left leg and so now it hurts too in a small circle in sit bones, lower glute area.!!! but swimming sorta helped the bulge in knee go down a tad and helped loosed up the leg too. smile. took a break from actual" training" to figure out this issue and have now become a Leigh groupie with her great website!!
7. got very hungry swimming 1:15 - 2:30 and then went grocery shopping, now need to put away.
8. My long run tomorrow, I am gonna just do what I want!! walk, or run or whatever! and the same thing with riding so that by camp I will be used to new saddle and be fit and not whine anymore!!!!
m
Sorry M, lots of things to get working before camp! Most important though is you....take care of that knee, especially tomorrow for long run
Maybe it was in honor of Keith Patch, but my bike intervals (yesterday) were the best this season. Hitting watts I haven't seen since '08!! Did my brick run in 90 degree heat. Not sure I could hang for a long run in that temp, but every week I try to do a little.
Up this morning for 40 min run and knocked out 2800 in the pool this afternoon. (The 200s are tough!!).
WOrking on my mental mojo for Thurs long run. Plan on being out the door by 0530. Gonna be 67 in the morning, should be a nice change!!
@ Marianne- I bumped your message in the coach thread and still need to check if RnP responded about how to hack next week with camp. Also, I am bringing 6 or 8 saddles to camp. I had forgotten that we had so many until you mentioned bringing stuff that you don't want/ need.
Did the long run this AM. 53 degrees, no humidity. I wore a tank top and on July 1, my hands did not warm up until the last 10 minutes! I used Marianne's trick and stashed a bottle on my way out. Gotta remember to pick up the empty tonight. I am slow, but I hit my paces unless I was on a long hill. 11.5 miles in 1:52. Legs up and ice bath before work. Feeling pretty good. Riding with THE HALLIGAN this weekend. Well- watching him rapidly disappear up ahead is more like it.
@Michelle it was cold here as well. I was freezing for the first 30 minutes of my ride. I didn't bother checking the weather since it is July now and we had one of the hottest Junes ever.
My legs are still trashed from all the racing/ Tuesday FTP work, Wednesday Long run. In fact it actually was hard to get my leg over the seat this morning and get on the bike. But somehow I have some bike Mojo. Did another 3 x 15 at FTP with IFs of .98, 1.01, 1.02 ... in fact I went for a 4th but blew up and only held .92. Ended up with .93 IF for 1:15, but it hurt to get off the bike so I decided not to do a brick run.
Awe, Michelle, I'm so jealous you get to ride with Halligan. He's such a great guy!
If we don't see anything from R&P in the forum on hacking next week (and the week after), we can always swarm them on the Monday Chat Room session :-)
The weather here finally broke as well- beautiful 75 degree low humidity stuff for my long run. Sooooo much nicer than last week. The 2 HMP and MP intervals were much easier to do this time around (although I'll admit, I still was happy that it was just 2 hours of running and not any longer!)
A great weather day here in St. Louis as well. 5:30 am 64 degrees, little wind and little humidity. The long run went really well. I have tweaked the zones a little bit ( with permission form the coaches.) It really seemed to help.
I ran into a few folks from my local club doing there long run and I could not resist the temptation. I jumped in with them for about 2 miles so I could share a little company. The only problem was that they were running a little too slow for my liking. In the end, I still had a great workout. 15.25 miles over the 1:50. The legs feel good, the compression tights are on and I am killing time since a patient did not show up to the office.
I am trying to do a mini big bike weekend over the 4th. I will keep you posted as to how it goes.
Comments
David, beautiful pictures of hawaii and family!! One of my goals in life is to get to hawaii with my family
Gina.....sad to hear about your dog : ( It is never easy to lose someone or a pet we love. We own a yellow lab, he will be nine I think this summer...biggest baby u ever saw...boys don't like to take care of him...but love him more than words can express. The day he passes will be very sad, with tears I expect even from those that think that boys don't ever cry!
Wousa on the 200 sprints this am!!! I had forgotten what those felt like. Now I know why I dropped the swim yesterday in favor of something more fun
Liked the mixed workout though, sprints and endurance....at least makes it interesting. Run on the mill for 4 miles. Done for day and off to the grocery store. Keep up the good work everyone 
Did my 1:15:00 4 X 10' intervals on the trainer this morning. I think that run yesterday in the heat, and the weekend rides zapped me more than I thought, did not even come close to hitting the watts I should have. But pushed as hard as I could and got a great workout in. Will do the run later today.
Question: If you are pushing as absolutely hard as your legs will let you but are not hitting the zones/ watts that you should, are you getting the same benefit as hitting your watts on fresh legs ??
1. Diamond Head from Kapiolani Park
2. Section along the coast between Sandy's and Hanamua Bay, by where the bagpipes where practicing
3. Makapu Point overlooking cockroach bay back towards Waimanalo
Did run this morning and it went surprising well considering I don't know when I last did two days in a row and I had a busy overnight monitoring a kid I admitted to the PICU so got little sleep. Nap time now and maybe a swim later, if not i'll do it tomorrow as my days off are Weds and Thurs nights. 365 days to no longer a resident from tomorrow.
Gina, sorry about you furry son. That can be a big hit mentally so take the time you need.
Lynne
Could mean you aren't fully recovered from the last workout. Or it could mean you haven't gotten enough sleep. Or it could mean your FTP is set too high. Or it could mean you have a B12 deficiency. Or any number of things- the list goes on and on! Seriously though, was this a one time event or has it been going on for a while? What else is going on in your life?
David- those pics are awesome! Thanks! What a beautiful family.
I'm not 100% sure, but P told me at one point to a) not worry if this was only happening with one workout, b) not worry unless I was 20 points or so off ftp. Maybe it depends on how far you were off and how you decide to recover from today's bike workout?
I was pretty upset I ruined a saddle but reality very quickly set in when I heard the horrible news about Keith. Now I am just glad I had a safe ride and all I can think about is wishing the best to the Patch family.
OK, I'm baaack!!!
I'm feeling better after being able to run yesterday and this morning with bearable pain. My elbow/arm wound finally stopped oozing and I got AIP and did 2400. I was going to do the swim workout but the run with 90% humidity right before killed me so I just did a straight 1600 with the appropriate warm up and cool down. I just finished the 75' on the bike and am planning to tackle my long run tomorrow morning.
I had a tough weekend with having to do both rides on the Computrainer and being completely bummed out by how slow I was riding the IM MOO course. AARGH.
But I'm not going to focus on that and just concentrate on getting the workouts done.
I did sign up for Rhode Island since it happens to coincide with the weekend that calls for 1 hr swim, 4 hr bike and 1 hr run. I'l just walk the rest of the run once I hit that one hour mark.
Marianne: I love that you already signed up for IM Texas. My heart is set on doing a foreign IM next year otherwise I would consider that.
Nemo: I hope you're still considering doing RR with Kate and I. I'm going to take the train to DC unless I can find a cheap car rental.
maybe google on how to clean white saddle
foreign IMs in future! ha
scooting... tired and hubby home from outta town.
will ride new saddle tomorrow!
Come the Monday run I had to dig deeper than deep but extremely happy to have taken time off last week's times (specially after 2 hard bikes). I've done last 2 weeks Mon runs on the tracks and like the feedback of knowing where I am every 1/4 mile. Also a sweet 2 mile trail behind the track to get the warmup in!!
@Leigh- get down with your bad sprinting self!!! The 200 sprint liked to have killed me! I just keep saying to myself- pretend it's the swim start and you are trying to get ahead of the pack.
Legs and life just a bit too much today so doing Tues swim tomorrow am. Wanted to do bike today but new cables are in order and something had to give. It is abt 10 degrees cooler than has been (90+ for 11 straight days) so will enjoy workouts a bit more this week!
@M- Thinking abt TX. The more 90+ days, the more I like having serious training over pre-summer!
Werd!!! I couldn't bear the thought of those 200's again today (I swapped the Tue/Wed workouts this week) and so I did last weeks 100 sets instead. Even those are tough, but holy cow 200 sprint is just nutty!
On a brighter note- I got the run and swim done again before work this morning. That system seems to be working out well for me and frees me up to spend the evening with my hubby. With all that has been going on around here lately, I'm taking stock in my personal relationships a bit more!
Been so busy the last 2 days, haven't been on the forum. I need to hunt down info on Keith! Hope he is OK!
Yesterday I did the bike- run BRick. FELT GREAT! Finally getting back to the pre-vacation FTP numbers. Hit the intervals on the run and felt great. Despite the humidity it was an awesome workout.
Had the afternoon off and was hanging with friend from out of town. So great, but up late (thought that would happen which is why I swapped Tues/ Wed workouts). Just so much going on that I have not been able to go to bed when I am tired. I have to get stuff done! So cutting 1.5 hours of sleep per night caught up with me today. I woke before the alarm and just kept changing it until I decided I was not swimming or running today. TSB is -30, but sleep is the bigger issue for me. Will get in core work this afternoon but I am not planning to make up the workout.
Back tomorrow for the long run. Sounds like fatigue for those mixing in racing. Give yourself time!
@Gina- Tears and hugs. I know I cried for days when I did the same a few years back. Know you are in my thoughts.
Packing the bike tonight!! Wish me luck!
I'vs had some nice workouts here lately. I think it might have something to do with the nice weather over the past few days. Because of work, I had to move my swim into the 25 yrd indoor pool near the hospital. Nothing like a 25yrd pool to make you feel like you are flying. I can not seem to keep that feeling when doing my workouts in the 50m pool.
I had to bag the brick today due to late night/early morning deliveries that left me with 3 hours of sleep. In my fatigued brain, I decided to take my intervals outside which is something I generally do not do except on weekends. I live near a city center and it is hard to find a good place ti ride without stop signs/lights etc. It is really hard for me to keep the power up on the short steep down hills. I will try to report back tonight when I get home.
I am busy search the wiki for big bike weekend info. Since I am on call the weekend everybody will be in Madison, I will be staging my own this weekend.
Todd
I feel weird posting about my workout today in light of Keith's and Linda's scary situation, but it sounds like everyone is holding up okay. It definitely puts things in perspective for me.
I headed out the door just before 5am this morning for my long run in some phenomenal weather (low 50s, no humidity, no wind): 1:50, 15.5 miles with 3 miles at MP and 4 miles at HMP. Legs felt so much better than yesterday. Turnover was great, form felt awesome and I had a smile on my face for most of it. I found myself having to pull back the reigns several times on my pace to stay within a pace zone. Better yet: very little post-run leg fatigue and no nagging twinges that I seem to get after these long runs. Hope this continues. May hit the pool over lunch for some drillwork.
Wednesday morning is long run day for me and my legs hurt just trying to get out of bed. I knew I didn't have time to pull off a long run at lunch or tonight so I sucked it up and went out hoping that maybe my legs would lossen up if I just went easy for a while. Sometime they do sometimes they don't/
Well, 15 miles later they still hurt even more and I never even got within the same zip code as my MP or HMP. I did at least manage to average just under my LRP and run for the full time though. I'm also glad I didn't quit and got the workout done.
Tomorrow is a new day and I'm thinking I may actually not take a rest day from running/riding this Friday.
that being said...I know it's a frequency thing. time to stop slacking.
Matt -- on the white saddle, try q-tip and a) alcohol, b) ivory/other mild soap, c) bleach, and rinsing with water
Joanna -- welcome back! And hard core riding on the computrainer.
Jim-- glad to hear the legs are feeling good! Since you are a bit ahead, you seem to be the barometer for how workouts will feel for me this week.
Short run in this morning, with plans to get my AIP early enough tonight so I can be sleeping long before ten. Those 200 sprints really are fun and brutal. I have a feeling I'm going to start feeling like a real swimmer after a few weeks of these.
Todd -- Am I remembering correctly that you are in the Chicago area?
People attending IMWI camp, any thoughts on how to hack next week? Marianne, have you heard anything from the coaches?
Yeah, me too.
So I'll kick your butt if you kick mine about it for the next 11 weeks...
Beth says, " 200 sprints are fun and HHH is a walk in the park (translation
) Dearest, I am beginning to think you like to suffer! Thanks for making me smile 
Matt, bummer bout the white saddle stain....I dream about a white saddle someday...but never thought the shorts might stain it..one more thing to consider when making a purchase. Hope what Beth said does the trick!
80' in the saddle (on the trainer) + brick done. Easier for me to ride trainer during week and then just run from home. I am then available if anyone needs me...and with all the bike accidents lately....the saftey of the pain cave is rather soothing. Have a great rest of the day everyone.
OK, I missed the saddle stain issue. What caused the stain? Do I really want to know?
Beth- good Q about next week! I need to give that some thought. We'll be doing lots of riding, so maybe more run focus stuff eraly in the week? I probably need to plan a major fasting diet so I can eat all this glorious food I keep hearing about!
Beth - only a little bit. I live in St. Louis. However, my father for the longest time lived in Evanston. It was a great place right on the water and a few steps away from the bike path. I sure miss it. The only thing was that when exercising, I was always by all these crazy Cub fans.
Keep it up.
Eric
Hoping to buzzz out early and pick up the bike. Needed new cables!
On next 10 day schedule
Sat- normal 4 hr ride + brick
Sun- 3 hr ride
Mon- add the 1 1/2 hour bike, 1 hr swim and 1 hr run to make my own mini tri! (which is basically the Sat workout)
Tues- reg schedule- Swim/run
Wed- travel day
Thur- Sat- will have ton consult latest schedule- thinking Th- Swim/Run, Fri- RR Bike & yoga Sat- Bike- 1 loop + run, Sun- maybe run- travel day
Haven't decided if I'm doing yesterdays swim this afternoon or not after nap. I should but don't want to. It's a vicious cycle, I don't want to swim so I don't but then I whine when I don't swim as well as I should. Duh.
2. new bike shoes, not comfy yet so now have a bandaid on left ankle. and also right foot seemed cramped today!
3. moved cleats back to eliminate hot feet but now right one feels not quite right!
4. new saddle was not comfy but not bad. Bontrager. did bike intervals and did the first 2 but third one was right foot numbness and left foot blister!! lol
5. biked and ran with hubby. swam with kids the 2600, might be a tad short. but okay I got the meat in.
6. did some run videos this morning and went running downhill, felt an electrical impulse of pain up my left leg and so now it hurts too in a small circle in sit bones, lower glute area.!!! but swimming sorta helped the bulge in knee go down a tad and helped loosed up the leg too. smile. took a break from actual" training" to figure out this issue and have now become a Leigh groupie with her great website!!
7. got very hungry swimming 1:15 - 2:30 and then went grocery shopping, now need to put away.
8. My long run tomorrow, I am gonna just do what I want!! walk, or run or whatever! and the same thing with riding so that by camp I will be used to new saddle and be fit and not whine anymore!!!!
m
Sorry M, lots of things to get working before camp! Most important though is you....take care of that knee, especially tomorrow for long run
Maybe it was in honor of Keith Patch, but my bike intervals (yesterday) were the best this season. Hitting watts I haven't seen since '08!! Did my brick run in 90 degree heat. Not sure I could hang for a long run in that temp, but every week I try to do a little.
Up this morning for 40 min run and knocked out 2800 in the pool this afternoon. (The 200s are tough!!).
WOrking on my mental mojo for Thurs long run. Plan on being out the door by 0530. Gonna be 67 in the morning, should be a nice change!!
Did the long run this AM. 53 degrees, no humidity. I wore a tank top and on July 1, my hands did not warm up until the last 10 minutes! I used Marianne's trick and stashed a bottle on my way out. Gotta remember to pick up the empty tonight. I am slow, but I hit my paces unless I was on a long hill. 11.5 miles in 1:52. Legs up and ice bath before work. Feeling pretty good. Riding with THE HALLIGAN this weekend. Well- watching him rapidly disappear up ahead is more like it.
My legs are still trashed from all the racing/ Tuesday FTP work, Wednesday Long run. In fact it actually was hard to get my leg over the seat this morning and get on the bike. But somehow I have some bike Mojo. Did another 3 x 15 at FTP with IFs of .98, 1.01, 1.02 ... in fact I went for a 4th but blew up and only held .92. Ended up with .93 IF for 1:15, but it hurt to get off the bike so I decided not to do a brick run.
Recovery day is coming soon :-)
If we don't see anything from R&P in the forum on hacking next week (and the week after), we can always swarm them on the Monday Chat Room session :-)
The weather here finally broke as well- beautiful 75 degree low humidity stuff for my long run. Sooooo much nicer than last week. The 2 HMP and MP intervals were much easier to do this time around (although I'll admit, I still was happy that it was just 2 hours of running and not any longer!)
A great weather day here in St. Louis as well. 5:30 am 64 degrees, little wind and little humidity. The long run went really well. I have tweaked the zones a little bit ( with permission form the coaches.) It really seemed to help.
I ran into a few folks from my local club doing there long run and I could not resist the temptation. I jumped in with them for about 2 miles so I could share a little company. The only problem was that they were running a little too slow for my liking. In the end, I still had a great workout. 15.25 miles over the 1:50. The legs feel good, the compression tights are on and I am killing time since a patient did not show up to the office.
I am trying to do a mini big bike weekend over the 4th. I will keep you posted as to how it goes.
Todd