9 weeks to IMWI
Looking forward to hearing from the weekend campers. Little things like road conditions, etc.
So last week I posted about the weekend race plans and Nemo congratulated me on a new vdot. Gosh, talk about pressure to run a new vdot
Yesterday(its still Sunday in HI) was the second North Shore Swim Series race, 1.2 mi Waimea Bay. I was 8 minutes faster than the 1 mi swim two weeks prior but also moved up some in overall standings and age group standings. Was swimming the last 1/3 of the race pacing off one of the Boca HI ladies with their spiffy new swimsuits so that caused me to push a little harder. There's a bit a of rivalry between the different groups on island and I train(sometimes) and race(sometimes) with Pac Velo which is based out of Island Tri and Bike. More importantly me left shoulder didn't start hurting and I just plain felt better in the water. Next up is Chun's to Waimea, a 1.6 mi swim, in two weeks. It'll be the third year I've done that one. After the swim I rode an hour, mostly to stretch the legs out after not having biked in 1.5 weeks. Couldn't do the 4 hours as I needed a little sleep before going back to work as I had slept less than an hour in the previous day. Got 2 hours in the afternoon before work.
Today's race was the Lanikai Bike Path 8k(really was 5.07 miles per Garmin). Did it last year too and was 3:30 faster this year. Good enough to move me up to top half of females, almost top half overall and 3rd in my age group but I didn't find that out until later. Left after getting my Jamba Juice and tshirt to go get the day's sleepso I didn't get my award. Really figured since I was 10/12 last year that there was no reason, oops. For EN purposes more importantly my vdot increased by 1.9 points(although it still sucks) and I suspect those new training paces are going to be a bit more challenging. I'm happy with how my swim and run fitness are coming along so now I need to make sure that the bike develops properly too so that the run fitness isn't wasted race day. FTP test Tuesday unless the NICU is crazy busy and then I'll do it Thurs as I already did the run.
Recover well campers and test well too.
Lynne
Comments
Swimming
I use Smug Mug and just "discovered" this Animoto software! thought I would share but the 30" ones are free but for $30 you can make unlimited ', which I might do as it was so much fun. Anyways.. this is pool, lake and IMLP 09 race day...
when you see a trio pic, that was me, heather and Leigh Boyle
quartet? me, James, Heather and Kristina (all doing IMWI this year)
duo? me and hubby this year tng at lake
anyways, last week I only walked 8 miles and swam once. I was either tired, no motivation to train and/or trying to get knee and left leg to quiet down. instead I scrapbooked (another hobby of mine), gardened (my other interest!), did housework (not a hobby but my job!), slept, and got my son's bedroom deep cleaned. Basically my house and personal life was organized in ready for camp and then I was able to enjoy my other hobbies and also volunteer at my church with my "extra time." hence the little video above too!
today< I am in my run clothes. I just need to head out. here in a bit. I have gone to Beginner training plan instead of intermed and also looking at making one whole day a rest day per week.
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Here it is- 7:15 am, and I am the only camper left. My flight out is just before noon. I considered going for a run or dipping in the hotel pool, but I decided to have a lonely pity party instead ;-)
Actually, I have spent little time on the forum- EN women and men were here and we even had a coach around so we could pick his brain. So I am catching up. Taking a rest day as my PMC indicates I am sitting at -70!!!
Lots of great food here in Madison. But back to reality soon enough. Please everyone- be safe out there!
This morning's workout? Sleep in. But I'd much rather be on my bike with all the EN campers for another loop of the Wisconsin course. Tonight, I'm thinking easy swim workout.
Oh- and 9 weeks? Single digits??? YIKES!!!!
That's all well and good except for we don't have a long run Thursday. Unless I'm on some bizzaro-world plan this week is supposed to be a test week. I highly doubt I will be up for a good bike test by tomorrow, a run test on Thursday is probably doable but could get impacted if I push my bike test back.
What are your guys thoughts? I was going to ask RnP but I figured someone must already have. I'd be fine with re-integrating myself to a normal week of training, but a test week after last weekend certainly makes things a lot more 'interesting'.
can't believe that the first race rehearsal is already looming on the horizon! Week 6 (of the 12 wk) plan!! Yikes
I would bag the bike test. I can not imagine your legs are ready after camp and it will absolutely affect your run test. I am curious what the othe campers are doing.
Todd
http://animoto.com/play/NVVEg4Q1eKfX578WFi2aeQ
rivertrail Walk
I hadn't thought terribly far:
Monday - recov swim/drills
Tuesday - more swimming/brick run (Wenesday swim)
Wednesday - FTP test
Thursday - Friday's swim
Friday - 5k run -- although I may switch this to Sunday/next week and find a real 5k to do.
Weekend bikes as planned.
What's up with the two bike workouts on the Sunday intermediate plan? Is it a choose your own adventure option?
I hopped in the chat with Coach P tonight and asked about testing this week. He again stressed that this week should be about recovery and did not recommend testing, the extent of the recovery needed depending on how big of hole you got yourself in at camp TSB wise. I'm sitting at about -45 TSB and he did not advise testing, instead focusing on swimming, running technique, etc. I'm pretty stiff today but I don't feel as shelled as I expected, I haven't thrown any real intensity at myself though to see how I'd respond.
With that in mind, I'm think I'm going to hit a light run tomorrow morning with some strides to see how my legs feel, swim over my lunch break. Wed I'll probably swim AM and do a PM group ride on my road bike (sans power) more for enjoyment as my TT bike is in the shop due to a Fork recall (Felt B12). Thursday I *may* take a stab at the run test but not expecting a big result from it, Friday swim, weekend bikes as usual probably since they are both on the shorter side this week. About those weekend bikes, Coach P says to do the 180 min one instead of the 120 on Sunday.
Thanks, Trevor.
Yeah. I've crashed today. Workout changed from AIP to EODD (eyes on Don Draper).
It was awesome to finally meet everyone this weekend and can't wait to see you guys in September. I missed not meeting Kris, Marianne and seeing Linda again.
For those who are not on twitter, here is a quick summary of my weekend. I'll do a full blog post later this week when I have time.
Thursday "Prologue" - The plan was to ride 3 hours easy but T-storms messed that up, so I did a 2000m swim, 30' @ .9 on the road bike to test it out, and then a 60' brick run
Friday "Sprints" - did basically the full IMWI course with Coach Rich and Johnny. I call this the sprint stage because ever technical section or down hill they dropped me and I had to sit at 300-400 watts to catch back up. First 4 hours went well and I did my share of pulling, last 1:10 Rich pulled almost the whole way and I was working just not to get dropped.
Saturday "IM ride day" - rode 3 loops of the course with Jim Hansen, nice and smooth and steady, except for when I got pissed at a some guy that was cut me off on the garfoot descent to get on Jim's wheel and almost hit me at 30+ mph. So I hammered for while to make sure we dropped him.
Sunday "Climbing day" - rode with Hayes and Karin to do a IMWI/HHH/climbing day. We started in Cross Plains, rode the course to Verona, turned around and then did the course backwards all the way around to Mt. Horeb, turned around again and went back to Cross Plains. Except for fun Karin (not me) decided to go up the climb on stage coach, then Hayes brough use up Observatory, and if case that wasn't enough fun I did the Barlow loop from HHH twice in a row (it is 15% with about 3 minutes at 20%).
Monday "Solo day" - rode by myself at home. Legs felt great but overall fatigue had set in. It was a mental challenge and I was starting to get lazy, so 2 hours in I decided to be safe and just ride home.
Ended up with about 320 miles on the bike, 13 miles of running, and 2000 M of swimming in 5 days. Overall I feel great, other than my butt and neck. My TSB is not nearly as low as I expected and only at -40. We'll see how they feel later today and tomorrow.
You forgot to mention that little Sprint you had to do to catch my wheel when I laid down the hammer and passed you :-) HA HA HA! My shining moment of glory!!! Only to be quickly squelched with a "uh, yeah Nemo, how about if I pull!" I sat in for as long as I dared but knew I had to drop out or suffer the consequences! Thanks for the pull!
Oh- and having done just a small sampling of that Saturday ride- I'm simply in awe of the 3 of you!! Freakin awesome WORK!
Hi All!
Seems that I can come down off the ceiling and begin to exhale. As I wrote in the women's forum: Keith is doing remarkably well, and has actually amazed me. Two weeks ago there was risk of head injury fallout, blindness, and looming extensive facial reconstruction. Silver lining after silver lining appeared, and he is recovering beautifully. He looks great too. The swelling is coming down, and the bit of scarring on his brow will add character, I tell him.
What an enormous few weeks.
I was so looking forward to the Moo camp, but it was good to pick up the energy and camaraderie through the posts and pix. I felt the vibe, and tried to share in it through the miles.
Re IMWI--I am taking it one day at a time. I would like to try and get back on the horse and see if I can make it to the line in reasonable shape. There will be disruptions in the training, and I can live with that. All time goals have been relinquished, and this would be about a celebration with my friends. I have to take this on with NO pressure on myself, and get ready the best I can with what time there is left. I lost two entire weeks--just swam 3x. I may make it, and I may not. I have an open mind and heart and will see what happens.
Yesterday I did an FT test. I started riding and felt I needed to drain my tank. Once I got going on the first interval, it's like a stress monster kept building and I kept riding to pummel it to pieces. I had no intention of doing a test, but let myself just be mad at the universe about what happened to my husband. Got a bump of 6 watts in the end.
Today I could not run 15' without walking. Had NO legs, NO breath, nuthin. It was HOT, humid, I'm out of running shape, and have no acclimation. Just going to write it off and move forward and hope that, um, improves.
I hope to be posting more again as life settles down some. Love to all of you, and huge thanks for all your support, good wishes, and prayers.
Linda, so glad to hear Keith is recoverying so well.
Very jealous of all you IMOO campers, sounds like you had a fabulous time. Anyone have any specific hints, advice, warnings of the bike course?
I am in semi-recovery mode like many of you after this past weekend. Competed in a local sprint tri on Saturday placed 11th overall and 1st in the 45-49 AG. It was a pretty hot day but felt pretty good in all 3 events.
Had my son drop me off on the way home and ran the final 50 min. home. Sunday biked 81 miles solo followed by a 1 hour run in some nasty heat. My legs don't feel like my own right now, pretty tired and weak. Need a little recovery time.
Planning on doing the FTP test on Thursday, hopefully will feel recovered by then.
I'll provide my thoughts and let the others share as well.
First- get the course review dealio that R&P put together. I think you buy it from the Store for a few $$, whatever that $$ is, it's worth it.
Second- The IMWI course isn't tough because it has X number of "climbs", it's tough because you have to be paying attention all the time to what effort you are putting out on every little hill. There are lots of little hills that tempt you into thinking "oh, I'll just go a little into the red zone to power over this little one, that won't hurt" and yet that's exactly what WILL hurt you. When in doubt, drop to a lower gear or the small chain ring every time.
Third- as a general rule of thumb, if you are coming up to a stop sign or a sharp turn, get ready to be in the small chain ring cause hidden from your view is a short but steep hill around that corner!
Fourth- There are 2 descents worth seeing before race day. I would recommend driving out to them on race week and having someone drive you to the top so you can ride down them and feel comfy with the line you will take. They are not that bad, but it will help to have done them before race day.
That's enough for now, I'll let others add their thoughts.
Just home from a nice 2800 yd swim to work the kinks out. I am not sure if I am more tired from Camp or the 12 hr drive home.
Glad this is a "rest" week on the schedule.
Linda- I think one day @ ;a time is all anyone (including you) should expect. To coin your own phrase, what you've been through the last two weeks has been a "crucible". Not a single one of us would sit in judgement if you bowed out. And, if you toed the line, we would welcome you with open arms and hearts bursting with joy. Re your run today: You DID do a FTP just yesterday after a grueling 2 weeks. Put the bat away and quit flogging yourself. I might have the same run tomorrow!!
The IMWI course is nothing to be afraid of. Respected, YES. Raced smartly, YES. But all of us know how to ride hills intelligently and that is what has to happen. There are no monster climbs. Certainly some tough ones, but nothing that you haven't seen before. It is a FUN course and that is coming from someone that doesn't necessarily like to climb. Madison and the surrounding countryside are beautiful.
I know that myself or any of the folks that went to camp could answer questions in detail if anyone would like.
The only thing I would add is watch out on G and 92. They are the south west portion of the loop and the longest relatively flat and straight sections of the course. After seeing the other climbs and just finishing the valley view climb, they will seem pretty flat and you will be temped to try and hold your speed.... DON'T FALL INTO THIS TRAP. They are slowly climbing into Mt Horeb and there is usually a slight headwind in on the first loop and a strong one in the afternoon. It is critical that you just hold you target watts/hr at this section and let everyone hammer away trying to hold onto there average speed goal. This is typcially the slowest part of the course for me, and I actually hold a higher average speed by the big climbs becuase of the downhills after and cross/tailwinds.
And, G & 92 are the roughest in terms of road surface. You guys agree??
Yes, but stage coach sure is rough as well... especially when I went over it for the 7th time in 3 days, my butt and hands were not happy
Oh, yeah. Hard to find a decent line on that road.
Nemo-
Which two descents are the ones you think should check out?
Thanks for all the feedback! I have bought the course talk but haven't made it through it yet!
Kris- The descents are Garfoot & Timber Lane.
Timber is a little different, short and steep descent with a very sharp left at the bottom. To add to the fun there is sometime gravel or rocks at the turn. I'm pretty sure even coach Rich hits their brakes on this one. Again, not a big deal, just brake before the turn, then let the brakes go and stick to your line around the turn.
Definitely do both at least once before the race. As an added bonus if you climb back up these the Garfoot one is similar to climbing old sauk, and timber lane is well, like climbing timber lane. This way you get to feel what the climbs are like at the same time.
The descent on Shady Oak has potholes on the right side which can be difficult to see because it's shady (as the name implies).
Good cal, Kit. I forgot about that one. BIG A** pothole halfway down!