Week 9
What a difference the weather makes! The weather gods are smiling on the DC area this week. After slugging through a long run last Thursday in miserably humid weather, I did my last 2.5 hour run today. (I had to move things up a day to do my RR on Friday because I'm leaving for vacation first thing Saturday.) The overnight low was about 62 instead of 76 and the humidity was way down. It's supposed to continue like this for the rest of the week. Even though I was thrilled to finally swim outside last week for the first time, I moved back inside on Monday because the outdoor pools were just too damn hot.
Next week, I'll be at a lake resort in northern Minnesota. I'll have access to a mountain bike for a couple workouts, but I'm really looking foward to long runs on country roads and swimming across Pelican Lake. My family started going to this resort when I was 6. We stopped when I was 18, and started going again five years ago when my brother and I both had kids of our own. It's my favorite place on earth. The same family has owned it for 80 years, and nothing ever changes.
www.fairhillsresort.com
Comments
Keith, I also did my LR today, in anticipation of a Friday RR. Did an 11 mile bike TT last night (28:07, a new PR, averaging 265 watts), so I was running on less than 12 hours of recovery, instead of the recommended 36. What can you do, huh?
Run went reasonably well. Felt good for many stretches, and got to work on my focus skills when it got a bit tough towards the end. All in all. covered 18.25 in 2:37. Glad to see the prescribed durations going down from here on out!
Now, about that swim...
Mike nice job on the test, congratulations on the new PR. I share the same feelings in seeing the plans ease up.
Did my bike test today. Dont know if i am just mentally spent or if it was just my legs that are fatigued. I am a HR athlete and tested at 150 BPM today, which is a drop of 10-15 from earlier in the year. Almost all of my tests were 160-165 bpm range. Speed and time per loop of the park where i tested were improved. I'm guessing i should stick with the previously established HR? or should i consider dropping my zones down as a result of todays test? Any input would be appreciated.
Derek
Derek, going by the advice I've seen RnP give others over the years, don't drop your zones. I mean, there's no way you've gotten more out of shape since the last test. You went -faster- right? Either you buggered the test by not pushing hard enough or you're overtrained. Or both. Don't worry about it.
Speaking of overtraining, I am right there on the edge of the abyss. I may look like I'm getting it done and keeping it pulled together but inside I'm curled into the fetal position sucking my thumb. If my body was a pair of eyeglasses, it'd be the crooked kind held together with tape at the nosepiece.
(I work an hour from home - no way to get helmet and do the ride)
Good luck all training g and be safe
Keith - I'm jealous of your vacation. Sounds like a blast. I love places like that.
Mike - Nice job on the TT. Way to go, man. I know it's been a struggle for you. Good to see you on the other end.
Derek - HR is so subjective. Fatigue, hydration, weather, etc, all play a role. Was you perceived exertion the same? If so, like Suzanne said, stick with your old zones.
Suzanne - You should be on the edge. For the love of god you crashed and then did a 6 hour computrainer ride.
Nothing wrong w/ thumb sucking, I've been doing it for the past week along with full on crying. Hang in there.
Cary - good luck on the drainer. I kissed that puppy good bye in early March.
Trent - So, so happy for you man. Not suprised you had a good test. Your resiliency is outstanding. JUST BE SAFE.
After my bitchin' and moanin' last week about my run setback, I had a good night. Did my local tt and pr'd by 20", but my power was 10 watts lower. Must have been the 404 front wheel I ran this week. Then, I RAN ISSUE FREE FOR 3 MILES. WOOHOOO. Keeping my fingers crossed, I'm easing back into it yet again. The run felt great. Nice and smooth.
Keep up the good work, all.
Dave
Dave - nice going - let's hope that calf behaves!
Derek - what was the heat like HR can be so variable?
Mike - wow - nice to have the long run out of the way.
Keith - yes the weather here in NY is in the 70s-80s with low humidity now. Extremely bearable.
Suzanne - hang in there - this is a rough week for all of us, once we get past it it'll be cake until the race. 25 days to go!
As for my test on the trainer. I almost quit 3 times - but I stuck it out - it was the same number as my last indoor test!!! I may do an outdoor test in lieu of an interval session next week. That I did it indoors with only ceiling fans (I do not use air conditioning) on a June day in NY is a testament to my will.
I finished my long run with NO TENDINITIS PAIN! I dug out both calves with the roller and tennis ball last night, iced, and took an extra Celebrex before bed. Ta da! I'm sure I'll feel some soreness tomorrow but am hoping it won't complain quite as much as it did after the last 2.5 hour run.
Was it just me, or was today's run really easy? I know I bitched about the 60 minute interval but it turns out that an hour at Z1.5 is engaging enough to hold my attention. I started off at a 9:09 pace but by the 30-minute mark was holding 8:50 and I ended the interval at 8:48. There's a really steep rabbit trail a half mile from home that usually reduces me to a crawl but I RAN UP today. Yeah, I totally did the Rocky cheer running the last few steps to my back door. Last (really) long run of the year!!!
Cary- heat really wasnt an issue, it was actually the coolest day ive rode in over the past several weeks. good luck with the test on the trainer.
David nice job with the PR, glad to hear the calves were issue free even if only for 3 mi.
Suzanne, David-
just needed to hear someone else confirm what i was thinking. ive been finding that its been harder to hit my zones over the past couple of weeks. Legs feel like they are at Z4 but just cant get the HR to Z4. I agree HR is so variable and that accumulated leg fatigue probably has a lot to do with the poor test. Definitely doing a balance act with being right on the verge or overtraining, but i figured i would just put my head down and suck it up being that taper is a week away.
Sitcking with the old zones. thanks guys.
Lots o' headaches this week so have dropped a few workouts. Also doing the RR tomorrow due to holiday weekend travel plans...have everything set and ready to go.
hang in there, guys! We're almost there!
Hang tough everyone! Taper not far away.
My taper will start after IM Moo rally next weekend. Since I have battled with injuries, taking it a week later.
On Tuesday, I did my longest run/walk to date since being able to run. It was before the heat wave broke, so more walking done than I wanted. It was 90 degrees when i started. Water supply got low. Anyway, I hit 13 miles. I know, not far consider IM is 3 weeks away, but I know there will be walking in my LP plan. knee was good for most part. At the end Posterior tib tendon in my left foot acted up
. Been working on it massaging, ICE etc, better today. I am doing RR tomorrow since I have to work all weekend & Monday
Happy RR weekend everyone!
Yesterday, I replaced the long run replaced with easy hour on the bike, followed by 4 mile run. No problem with the calf for two days in a row and the run felt great.
Just got back from an hour swim in a local lake. What a gorgeous night. Getting ready for my RR tomorrow and will try a longish run on Sunday if all goes well tomorrow.
Enjoy the weekend everyone.
Dave
@trent - I used tegaderm on my hip road rash from my 2 crashed this year - stuff is like a miracle. Glad you fond something for your back/shoulder.
@Dave - great so far with your calf
@Suzanne - no tendonitis =
@Keith - great! You secret is safe here
@tracy - great progress - you're moving and you've got a great weekend coming up.
@steven - 7/25 will be a long day for me too - we'll keep each other company on the run
Life got in the way Thursday and I was not able to get in the long run. P said it's fine to do on Sunday.
Today - I swam 4200yards in the local outdoor pool that I used when I learned to swim - weather was awesome.
One of my buddies that'll be cheering me on 7/25 and signing up for 2011 will do the RR with me tomorrow. IMLP 2011 falls on his 40th birthday
Have a great RR everyone!!
Did my 3800 m swim last night. Never swam that distance without stopping before so didnt know what to expect. Suprisingly i felt stronger during the second half and actually negative split the swim. I think keeping track of the endless laps was the hardest part. Finished at 1:03:27.
Hope everyone has a great weekend! See you all real soon!
1. The 2mm you get from cushioned socks really do make a difference. I remembered to bring every just-in-case tool/drink/fuel/etc. ... EXCEPT socks. An hour into the ride my legs started to cramp up just like they did at the Kinetic HIM. I started thinking, "What on earth is different here...oh yeah!" I bumped the seat down every so slightly and would you believe that fixed it?
2. When you most need an attitude adjustment, one will be provided to you. I really lost my mind at 2:45 and decided that biking for 100+ miles was the most boring, stupidest, crappiest idea ever. Then I ran into a couple from Virginia who had ventured into Maryland for the first time ever and they were all, "These roads are amazing! The scenery is so pretty! We're so glad we're out here!" Then they complimented my bike. I shut up and got a grip.
3. I'm going to start dating Hammer Gel again. A couple of shots in the last two hours worked perfectly in satiating my hungry, hungry belly (in a way that Infinit just can't do).
4. And finally, biking for 6 hours straight is SO MUCH BETTER WHEN YOU'RE NOT ON A FREAKIN' TRAINER!!!
Done and done! RR is done and so am I. Ready to get some running in that I missed last week and bring on the taper.
Did a group RR where Carly and Michele (both somewhat local) came up and we all started from my house and got to chill out after with some food and tales of woe and/or success from the bike and the run.
RR was pretty good, but I think I took in too few cals and not enough water. My run was hot and difficult, but my leg was ok.
Dave
Looking forward to the taper - but not backing off on consuming mass quantities of food.
Completed RR yesterday with little/no incident. 6hrs/106mi on bike at the top of Z1. I'm guessing as a HR athlete we just ignore the speedometer on the bike & monitor cadence & HR and take whatever speed the two gives us???
I was glad to get off the bike & use some different muscles - running the 6mi very easy. I wasn't prepared for how SLOW the pace was supposed to be. My Z1 is 8:08, so the goal was run 6mi @ 8:38. Maybe it was because I was hopped-up on 3 hours worth of caffeinated Powergels or what, but it felt like I could walk 8:38's. Despite really trying to hit that pace, splits were (7:44, 7:37, 7:52, 8:12, 8:17, 8:16).
Good job to all getting it done. I had a good week and with rr on Friday and 2 1/2 run Suday and felt good. I thought I did a good job on my rr because I had an easy 5 mile run off the bike. I got my leggs quickly and flet good. The ride was about 5:38 with one stop for fluids and I rode south of Columbus(Ohio) down in the farm lands and open fields=freakin windy. Never worried about the speed, stayed on the power meter and watts. It's very hard and tempting to want to push in the wind but I didn't. I thought the ride was stupid easy(it's suppose to) and the ride was uneventfull except for talking to the cows out of boredom.
I look at my ride afterward and have a .77 if(too high) and tss of 340ish (way toooo high). So either my ftp is way off or I need to go even easier and with a avg hr of 113 for the ride and my LTTH is around 160 which says easy ride. I'm going to retest today and curious to see what the numbers look like. I had a good run sunday, 1st hr very easy and good pacing per vdot. I ran 16.5 miles over 2:23 and pacing was good. It was a hot day here so felt good with the effort.
Ready for the taper soon.
Started on the bike and the first 56mi loop was good, did it in about 3:04. Doing loop 2 it started to get really hot mid 90's. 15mi in my hr had spiked up to z3-4. And I was feeling the drain. Went on till 105 mi in 5:30 with the last 25miles being considerably slower and painful that my regular pace. Got off the bike and did a 4mi run in 30min that's all I had in me.
Talk about imploding in the hot weather. I was happy with the steady 1st loop, but then it was suffering in the weather. Had to go jump into the lake again after that.