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IMLP - Week 10

Cary BlancoCary Blanco
in Ironman USA 2010

Just a quick note to be sure to check this week's schedule again. There was an update to Week 10 Sunday adding some training that was just pushed out yesterday.

Hope everyone's training is going well.

Stay safe, we're almost there.

Cary

Comments

  • doddsjdoddsj

     What is the change?  I'm on the 20 week plan and there was a change to the bike ride scheduled for yesterday.  The 60 min ride changed to 90 minutes - actually, you could not have done the whole original workout in 60 minutes.  My plan shows 180 ride and 30 min run on Saturday with a 120 min ride and 30 min run on Sunday.

  • Cary BlancoCary Blanco
    I should have mentioned it's for the intermediate IM plan. On Sunday a 120min ride and a 30 min run have been added to week 10/12 - it might have been there already for week 18/20.
  • Coach PatrickCoach Patrick
    I think everyone else is set...as you were!

    P
  • dhalligandhalligan

    I'm a happy man.  The last long run is OVER! Hit the road at 6 and hoped and prayed my calf would be ok and it was.  I was hot and tired, but I got it done.  I've been hacking my run workouts since I took a week off.  Monday I did 12, Tues, I did a 3.5 brick, then intended to run 2hr today, but went for 15 miles instead in just under 2:09.  Not my fastest, but just happy to be able to do it.

    I also had a great ride on Tues followed by an open water swim early Wed am.  I love summer am workouts.

    How's everyone else doing in this final 'hard' week before the taper begins?

    Dave

  • daisymackdaisymack
    This humidity is inhumane. I kept hearing this faint squishy sound on my run this morning - then I realized it was my shirt (that was glued to my body) making a "schlurp" every time I swung my arms. When I actually get outside to train, I can tolerate it - but the weather is making it very hard to motivate to do anything else that I should be doing (like extra stretching, changing the tires on my bike, run last minute errands, etc.). All I want to do is lay prone in front of the AC in as few articles of clothing as is decent (I can't even wear my favorite sweat shorts at this point - TOO HOT!).
  • steveperxsteveperx
    Got my last long run done this afternoon. I kept it to 1:30 per the schedule, but probably could have done another half hour or more. It was a coolday in Boulder today, and I felt really good. Of course, I only did 11 miles, and my endurance wall seems to be at about 14-15 miles, so, I never got to the wall. Still, it was a confidence builder today.
  • Trent ProughTrent Prough
    Last long run DONE!!! I agree with Halligan, happy its over. It was Hot, Humid, and my worst run of the year that I can remember. Don't know what it was for sure. Could have been weather but not likely as I've ran in this before and not crashed like I did today. I couldn't even hold MP in the 2X20 intervals (WHAT'S UP) Just simply no LEGS at all today. Could be from the sufferfest in the heat in the RR on Monday and the dehydration catching up with me or that I've been working outside in this crap (heat index of over 100 degrees) the last couple of days. Oh well hope its just a bad day and nothing to really worry about or dwell on. I just need the taper I think so the body can heal up once and for all (espacially the jacked up hips)
  • mgraffeomgraffeo
    Tweaked my back a few days ago, and decided to bag the long run today. Mad kudos to everybody who got it done!

  • Cary BlancoCary Blanco
    Way to get it done people!

    I was like soup out there today, that I could deal with. But I couldn't get more than an hour without aggravating my Achilles tendonitis - playing it safe and just resting it for a few.

    On a positive note I did an outdoor FTP test this week and i have verified my SWAG'd inspect the bins number with an FTP of 220 (on the nose). Soooo much better than doing it on the trainer. image

    Stay safe everyone!
  • kcb203kcb203
    I've been on vacation on a lake in Minnesota all week. The weather's been perfect. I've swam across the lake four times, gone for four runs, and done a 2 hour ride and a 1 hour ride on rusty old mountain bikes. Best of all, I managed to avoid injury while waterskiing and tubing. Back to reality tomorrow.
  • Trent ProughTrent Prough
    Had a pretty good ride today. Started out really flat and thought Oh No not another workout feeling crummy. Then when I hit my first 20' interval I just felt good and like I could hold FTP pace all day. Well didn't do that but did go .83 IF for 3 hrs. and got in 70.05 miles a new pr for a 3 hr. ride in workouts. Now if only I could run. Tried to run again as I had another set back with the hip issues after thurs. long run and only got in 2 miles at 7:30 pace and since it started bothering me again i called in quits and we'll see if it'll heal up in the taper.
  • daisymackdaisymack
    Trent, you did 70 miles in 3 hours??? You know that rocket boosters aren't race legal, right? image

    Saturday was a comedy of errors trying to get a workout in, but I wound up getting in a solid 3800 meter (long course!) swim. I'm back from a self-imposed two week hiatus because my elbow was swollen and stiff after every swim. Unfortunately, the break (ha!) didn't really help. While swimming itself feels much better, I suffer the rest of the day. I'm just going to have to suck it up and deal with the fact that 1) my swim time will be [expletive] compared to what I would normally be capable of, and 2) I'll have a stiff elbow for the remainder of the race.

    Sunday I got in a very decent long ride and a speedy run. Then I napped for TWO HOURS. Helloooooo taper...
  • DerekDerek

    So i was just thinking the other week how i was able to make it through IM trainining relatively injury free this year.  Spoke to soon.  I dont know if its the pains of the Taper or what but during Sat ride i pulled something in my left buttock.  Wasnt even doing my interval, just riding seady toward the 2nd half of my ride and during a downstroke felt a stabbing pain in my left buttock.  Everytime i would try to go aero after that i would get the sharp pain.  just cruised the rest of the way home and took sunday off.  I guess its better that it happened during the first week of taper than the last.

  • daisymackdaisymack
    Derek, got an ART provider? Have them really dig it out. I've gotten a similar pain in the past and the ART relief is instantaneous. I'm sure you just tweaked something and that it'll be all better in a few. image
  • TracyWoodTracyWood

     Derek- Ditto ART provider! massage?

    ART folks will be on site IM week also

    Just got back from Moo camp. Finally had a successful,albeit, slow RR, but I did it, thanks to Rock tape (Suzanne, i learned a way to tape for posterior tibial tendon if you want me to show you). Anyway, feeling a little more confident going into LP. As I mentioned before, my goal at this point is to just make the best of the day and celebrate that I am able to do any of this again

    Its bubble wrap time people!

    Ok, had a very good mental toughness workout today. Drove from Madison to Baltimore, 850ish miles in 14 hrs- just ME ( Suzanne, NPR was not allowed, but still took at 20-30 min nap in the middle of Ohio.

    It is time for me to sleep

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