@Kitima- waaayyyy jealous... sounds like lots of fun!!
Pretty much the same on LR here yesterday- 82 degrees at 5am start, over 80% humidity and picked a hilly course for some variety on run course. So foggy could barely see even at 7am. Got in 2hr - 13.6 miles (woohoo) and sore, sore hips today.
Ended up moving Sat ride to today- lovely headwind back which tacked time on the course so ended up with 5 hr instead of the 4 1/2. Same weather today and tomorrow- some of the hottest this year. Decided no fun riding long on the weekdays- no company. Providing SAG support for the Iamtri group coming in to ride the IMLOU course tomorrow. Legs are toast after Wed night brick/bike, Thur am LR and Fri am Lride. Ouch!
Can't wait to follow the EN peeps at Placid Sun!! Can't believe we are under 60 days out now! WOW!
Thanks for the wishes on quick ankle healing. Today I am wearing heeled sandals and almost walking normally. Only twinges when I step on uneven ground. Typical for me after so many, many ankle sprains.
@ Eric- So sorry about your mom @ Beth- Way to show her! Good job on the FTP! I need that kind of help! @ Marianne- that's a very long swim. I bet you went long.
Did the swim but obviously skipped the run today. Minimal ankle discomfort at start of swim but forgot all about it quickly. Preparing for a long, lonely ride tomorrow.
Friday evening, ladies and gents. I arrived @ ;the gym this afternoon and thought, " I can't do this today, I am tired". 4000 yds and 40 min run later, I was a happy camper. YES, I DID!!
All packed up and ready to go for tomorrow. Will be on AIS @ ;0630 as temps are forecast to be 100 tomorrow.
Rode with Team Boyle this morning with the goal of turning myself inside out to hang on to their wheels. 50 minutes into the ride at the bottom of the Keene hill, my IF = 0.92. Dave says, "Let's do the intervals on this flat part." Intervals?! I thought we just did them. Ha! Okay, intervals it is. Thank you Leigh and Dave for letting me draft pretty much the whole way! I blew up spectacularly on the climb to Wilmington and just watched the IF dropping. Luckily, DH rode up in the car after his mtb ride and I took the rescue ride home. Feeling a bit guilty about cutting the ride short, I agree to go on a trail run with DH to scope out the Xterra LP run course. What was I thinking? I drank a Pepsi then set out on the run without any spare nutrition. The run ended up being a 1:15 trot through the woods, getting lost, running through a bog. I was sooo hungry I almost ate some unidentifiable berries in the woods. A yummy burger and fries with Trent and Chris G brought me back to life. Good times in LP.
back in from a morning, think of the song "had a bad day".....
so no kidding I get 4 hours of sleep cuz my son came home last night.. and friends over and another son showed up and then congested due to yuck lake water closed up my sinuses so I couldn't breathe!
this morning I put a cooler out at 5:10 a.m. at a point 3 miles out from where I parked so that when I did 3 laps, I could refuel and not see my car! then I park my car 3 miles away and on wheels at 5:35 a.m. cuz it is hot down here... vest, wristbands, blinkie light and light all put on and 3 miles later I take off and put in that cooler....
ride the first 25 mile lap trying to stay at an 80.. went out way too slow and first hour only a 60! I htink, couldn't see the Garmin initially! hilly course so practicing flattening the hills. solo but other tri EN friends are out on the same course lapping me but checking on me. I ride the first loop and not comfy on saddle, I know you are tired of hearing that!!! and back at cooler, I potty in bushes!, good still hydrated, eat a Snickers cuz I was hungry, the 2 bananas for bfast were gone, and yes I know I should eat but my stomach was so full and I am not hungry, a problem for sure. back out on the road for 2nd lap.. never felt fast in first lap so for sure not in 2nd!! over the same hills... have to pull over to delete history on Garmin.. bike was set to every 1 miles!!! oh no. yep, oh yes, back on the bike.. 3rd lap, at hour 4 I can feel my head go boom boom, water chunked on it while in motion did not help so got outthe Excddrin Migraine but pulled over to get it out of the baggie! yep I know need to put that somewhere handy. and cars coming so pulled over... okay that takes care of the head. it is starting to get hot out there....but I continue on... rollers make me work... either am too high of power going up or too low going down.. saddle is feeling fine now though! hour 5, start to feel nauseous, enough that I pay attention and I don't push my HR very high at all, not that I was but I make sure of it. very hot outside now.... I know when I head back in that I will be close to 6 hours and it will be a wrap. The thought of getting to 112 miles is beyond me due to queasiness. I drink my now warm Carbo Pro and water!! I don't feel dehydrated but I definitely had an emotional down as the thought of another 7:30 - 8+hr IM ride bogged my brain as I had new $$PM and working so hard on getting it under 7... I calculate my calories and I don't think I was short, but I can see my power drop... and it never did get to average of 80 for the ride! at 3 hours I was at mile 44, and at 6 hours mile 88. last week much harder effort, 50 flat miles was 2:42. I analyze my work load, high for tng, my fatigue also high and and the fact that hills eat my lunch and I continue riding! I was not able to keep my desired time/pace but I wasn't letting go of desired ride length of 6 hours! back at my car, I decided that I would attempt a run.. I potty so still hydrated...yeah I know some of you are saying what??? well it is like this, sometimes I can shake out a flat mood with a good run, or at least spend some time for reflection..... so yep it was noon and I head out for a run. well the first mile took me 14' and I felt a bit shaky!! and I knew the EN GFs would grill me hard if I continued and I am not dumb so yep I walked the rest with only a slog jog in the shade! I texted my husband "how hot is it out here? " and he replies "95 in the shade!"... oh.. well in that case....
I drive back to where my cooler should be and it was not there!!! you gotta be kidding me. I thought of my brand new EN chica hot pink visor that I told Heather to "just put in there" and I was like... no way! I get home to upload my Garmin and now it has my ride data but my run time and mileage in one entry!
**
and I remember that my first race simulations have historically been a bust. I have wrecked and had a migraine on one, had a flat on two other ones and had to have peeps come get me, and been chased by dogs and always have fried while riding in summer heat! I sorta dread them wondering what is gonna happen to me today??! so today I am safe and not feeling bad at all, just my cooler has been taken with all of my bike goodies in it. and my pace was not where I wanted it to be! but my husband had been at home, taking care of my kids so I could ride worry free, I am in good health and next time will attempt a better time!
m
1 cup of coffee, 1 banana driving to ride start. digestive system felt very full. taking extra iron so could be why. another banana on bike, 12 scoops of Carbo Pro (110 cals each scoop) mixed but not all taken, a bit left, hmm, but ate a frozen Snickers at mile 28 for 250 cals.. was hungry and at mile 52 drank a 100 cal coke for the caffeine! my normal foods for an IM. left the car at 5:35 a.m. and rode for 6 hours and got to car at 12:05 so had 30' min of admin.. way too much time. but 6.5 hours gone for calories, would be 450 for food/coke + est 1150 carbo pro = 1600, shoulda had 1430 calories. I think... so maybe a tad too many calories. I ate the banana cuz I had only eaten one for breakfast. hmm, early morning rides are hard on me for fueling. could be why I felt nauseous. I was able to get rid of it though on the run.
UGH! Marianne- today was not the day for anyone to be out there doing a RR- it was miserable out there! You've got the right perspective though, it's just one day- let it go and rest up. You'll have a better race rehearsal next time and then an even better race. HUGS!!!!
Kate and I went up to my old training grounds in Montgomery County to ride a hilly 4.5 hours. Kate had the brilliant idea to do the brick run first before it got too hot. Sooooo glad we did that! There's NO WAY we would have done the run afterwards. It was 99 degrees and something like 110 with the heat index when we finished the ride. The first loop went by OK and we got back to the car, refuled, and headed out for a second/shorter loop. Soooo glad we also did not just repeat that first loop- we woulda been out there for closer to 5 hours and the heat just COOKED us towards the end. We stopped at a rest spot about 12 miles from the end (originally we agreed not to stop- but with the heat we really needed cold water) and we both grabbed a coke. I never drink regular coke- but man did that taste good! And it's amazing how much it helps too.
Anyway, I'm really happy I came up here to train with Kate this weekend. I would have been suffering in the heat all alone- so much better with company!
Team Boyle reporting in. Totally took the first lap too hard, by design mind you (we thought we'd toss in some interval work and then we wanted to chase down this trio of chicks). Ended up with 50 miles in 2:46 and .82 IF. By mile 75 we were done and we dragged in the last 25. total implosion but totally fun. that's why it's training right?? you get to blow yourself up, recover and repeat!
Bumped into Bob A on the road. As always, he flies right by and looked damn strong on the road back into town (despite leaving NH at 2:30 this am to get to LP and THEN ride 2 laps). hahaha.
Guesstimate of IM time: this helped me mentally....
swim estimated 1:40, Bike estimated 7:30 and run 4:55 and let's say 15' for transitions puts me at 14:20 IM time.
thurs I ran, friday I swam and today I rode long... so I can ballpark some times. any faster? and I come in under 14 which would be a PR. as 14:15 at CDA was my fastest.
on a better day? swim 1:30, bike 7:10, run 4:40, transitions 10 = 13:30
any slower? worst case? 6 hours for run. this is me running 1/2 and walking 1/2. bike 8 hours and swim 1:45 = 16 hours to include transitions.
with four weeks left of hard training? I have a clearer picture of where I stand on times. considering the fact that when I started training 14 weeks ago I was not riding more than 30', running more than 1 - 2 and was too tired to swim,,,didn't even know if I could do an IM. so onward and upward.
Marianne- do me a favor and read the last paragraph of your post and then think about what you've done for workouts the last few days. Chica you are wayyyy too hard on yourself. Remember you're not supposed to be rested for a RR.
Everyone else- way to get it done under some tough conditions. Those in LP right now, I hate you so jealous, I miss the riding at home particularly every time I flat here.
Training- did a 1.6 mi ocean swim race this morning. Actually fairly encouraged about how my swim is progressing.
uh huh, yep, I know it, type A, firstborn, driven! there are some drawbacks to this personality! willing to admit it too! smile. just finished rolling, and using tennis ball, icing and have taken a nap... sorted thru when I am coming up to WI too.. so stuff done. be there WED - Monday, driving. Residence Inn, Husband flying in Sat - monday. thanks for the support!
good job to everybody else, ocean swims, long rides and etc. talk at ya later. m
Headed out at 7 am to start that 4.5 solo ride. I decided to sleep until I woke up, thus a later than normal start.
I decided to pretend that my FTP was 200, so that my math would be simple. this would come back to haunt me.
Went out and did all my FTP intervals. Was still feeling good. Pulled out the paper with the ride plan and saw "5x12' @ 80-85%". My first thought was "no way. I wrote that down wrong". But as I pedaled along, I began to think of Rich. And I just knew I had written it down correctly.
Finished those and thought I was fine. TT'd a stretch of road that I hate riding due to lack of shoulder, but it was the fastest way to go. Then from there on out, I was having trouble generating any power. I was hydrated and drinking Infiinit, but somehow I still managed to bonk.
83.8 miles in 4:45.
As soon as I got home, I took a gel and plenty of water. A handful of jelly beans later, I was feeling pretty good. headed out for the run in high humidity and heat. Ankle was sore on downhill, no big deal, I only had 1 more of those, then it was sore on the uphill too. Nothing I couldn't handle.
Then the jellybeans that tasted so good going down, tasted good coming up! WTF!?! But back down they went- luckily to stay. I had planned to only do LRP and the heat would not have allowed me anything faster. 2nd to last uphill the ankle started screaming and I had to stop and power walk. I slog jogged the flat and then power walked the final hill as well.
I am quite the brisk power walker. I think that will be my game plan for IMWI.
Wish I could've gone to LP, but alas I am going to NY next week for family.
I knew yesterday was going to be tough due to dangerously high heat indices. I was AIS @ 0625 and it was barely daylight, but already steamy and thick. Fortunately the first 2 hours of the ride the sun was not too high, so I worked on the intervals then. Worked on the FTP stuff on some climbs and the the 4 x 12s on a good roller stretch I have.
Hydration was a real challenge, as it is impossible to carry enough water on days like this. Fortunately, @ ;about mile 40 I came upon our local women's cycling team : www.velovixens.net/ having a TT. They were kind enough to invite me to do the TT (NOT!!) and give me some water.
I think by then the heat index was about 96 and I decided to forego the last FTP intervals and just ride ABP.The last hour was good mental practice as my box became VERY small. 40 minutes from the car in rural No Ga and I was out of water again. Stopped in @ ;hole in the wall shop (wooden floors, toothless patrons smoking, fans whirring), BUT they had cold water!!!
Finished up the ride with 77 miles in 4:25. A run in the heat (by then heat index of 100) was not for me, so I headed for the gym and did it on the mill.
Paid a visit to my PT yesterday afternoon since my SI joint has been a bit vocal. He did some manipulation, fascial work, and stretching. THis seems to have the joint more mobile and my back spasms have quieted down. I will keep him on my calendar through IMMOO!!
Had a wonderful trip to Maine, and with some help from P have gotten back on the training horse after, essentially, a two-week layoff due to Keith's accident. He's doing really well, BTW. He's still got some recovering to do, but it's like night and day from where we were.
This is where I'm at...
Did 3 long rides (4 hours; 3 hours; 4.5 hours) and the 2 hour run up in Maine. I also ran just about everyday b/c P advised me that with that long layoff I needed to get some frequency back up.. i felt quite good overall--but that 2 hour run in the heat was rough. Did 2 long OW swims. Came home feeling pretty good about it all since riding and running in that terrain up there is very hard for me. Let me tell you, WI hills better not be like THAT!
I knew I was off on my riding and running paces. But when I got home and plugged it all in to WKO+ I got VERY, VERY discouraged. I have not ever run or ridden so slow up there, EVER. And I have years of data to compare. Yes, it was hot. Yes, I was coming off a layoff, but I did not come close to what I normally do up there, which is pedestrian at best.
I going to be honest here...if I have to do WI so slowly, I just don't know that my head is totally in that game. My heart wants to do it, but I'm not the kind of person who likes to just go through the motions to get it done. I know I won't PR that course, but if I'm going to do it AFTER ALL THIS--my physical meltdown and K's accident--I'd at least like to feel that I'm somewhat prepared. I don't feel ready. I'm on my game, but it's the slowest game I've ever been on. It's a 180 on how I felt before FL. Ugh.
So I"m going to go through this week and the RR. I will see how that goes, and how I hold up to it all. Those two weeks I lost did seem to take a toll, and I am just discouraged. But part of me still wants to see it through. Torn, and it stinks. Thanks for letting me lay it all out there. I was getting jazzed again, but these results just set me back.
Linda- I hear what you are saying and it is NOT want I want to hear. As a women's team, we all want you to be there with us, on the course. It might be stinkin' hot, pouring rain, or perfect conditions, but it is all of us together that is getting me through these days. If R and/or P told you to forget it, that would be different. The numbers are what they are, you as well as anyone know that. I am doing the RR on Friday 8/6 on the Cape with Aimee Hendrigan. If you want to work on building more first and then do the RR with us, we would love to have you out there. Hugs to you. Glad Maine was gorgeous.
Linda- I think Michele spoke succinctly for all of us pursuing IMWI. It is having YOU there, not your time or place in the race. That being said, I respect and understand your feelings. You must be true to yourself.
Planning ahead as IMWI seems to have offered up all types of weather. If it should present as a cool, rainy day, what will you guys wear?? Rain jacket? Arm warmers?
I am an arm warmers type, mainly because I have never felt comfortable in any rain jacket. That said, if the temps were low, I might have to reconsider since that would not be enough. Then I would have to purchase a form fitting rain jacket.
Linda, yes ditto on what the girls say, really been looking forward to meeting you.. yes on setbacks, had some myself and yes put some facts and numbers to it all ... let's see how this week goes okay?? yes a lot of work and time away from family to go do an event 1/2 across the States. hard to pull out though when we have been planning all year for this day. too many eggs in one basket not sure, but the basket won't be full without you there. you can see that I was vulnerable and honest about my own personal assessment, but I so have a pic in my mind of all of us gals at the EN dinner... sure would hate it if our morale leader wasn't there! you are part of the EN glue... we all have "bunny" tales
oth, I understand about family/husband/and etc and not being where you wanna be... I do hope that if you decide NOT to do the IM then you would come up for the race weekend. if that would be okay mentally for you. as you know, us EN Chicas understand either way about your decision.. and know that even if at home, you will support us! we love ya and hope that the numbers don't bog you down too much. I also wasn't happy with some of my numbers this week and totally get it! really. shout out to ya though! m
Oh alright! I really want to and I just have to get my head in the proper box. It's hard b/c I like to give it my best go in my best form. This year both those things will be done, but the parameters will have to be redrawn. All part of the hand holding to try to get to that start in one piece.
Oh Linda- I'm catching up late on all of this- if I had read it sooner I would have been on the batphone to you! Please remember, MANY of us are NOT in our top form. Actually, I'd bet most of us aren't. We are doing this because of the amazing experience it's going to be. No matter how fast or slow- the day will simply be magical. And in the end, I would hate for you to have regrets because you didn't come to the starting line to experience it with us. One day at a time my friend, one day and one workout at a time!
OK- I'm off the soap box now :-)
Kate and I have had a fantastic (but challenging) weekend of training together. The 5ish hour drive to/from VA to train in the hills with another ENer is absolutely well worth it for me. The 4.5 hour ride yesterday and 30 min run was done in 99 degree weather with a heat index of 110!! We were toast when we were done and when we got home Kate treated me to the best tunafish sandwich I've ever eaten!!!
Today was the 3 hour ride and again we headed to the hills, this time joining up with a few friends. We road through a section of the local HIM and I got to bump into even more old buddies. After the ride we headed to Starbucks for post ride refreshments and again I bumped into more former riding and running buddies. Simply a wonderful day. I think my favorite part of the ride was when Kate said "Nemo, you need to move back!" Very sweet.
We snuck in a 30 min swim this afternoon as well. Nothing stressful- just some laps to loosen up and it felt great. But the best part was seeing the speedy swimmer dude in the lane next to us with a TRAMP STAMP on his lower back!!! HUH???? I thought I was delirious at first until Kat confirmed I wasn't seeing things! That one goes down in the record books for best laugh at the pool!
Great trianing weekend in the "toaster oven", Alexandria, VA with Nemo. We trained on some of my favorite hills, had to laugh to keep from crying and discovered that COKE is the elixer of Gods at about 4 hours into a brutal ride. Glad everyone is surviving the heat, I hope we get paid back with perfect "PR" weather on race day!
Does anyone know the progression of the long runs after week 8?? Specifically time. I am trying to plan my schedule for the remainder of the training and have through week 8.
Comments
Pretty much the same on LR here yesterday- 82 degrees at 5am start, over 80% humidity and picked a hilly course for some variety on run course. So foggy could barely see even at 7am. Got in 2hr - 13.6 miles (woohoo) and sore, sore hips today.
Ended up moving Sat ride to today- lovely headwind back which tacked time on the course so ended up with 5 hr instead of the 4 1/2. Same weather today and tomorrow- some of the hottest this year. Decided no fun riding long on the weekdays- no company. Providing SAG support for the Iamtri group coming in to ride the IMLOU course tomorrow. Legs are toast after Wed night brick/bike, Thur am LR and Fri am Lride. Ouch!
Can't wait to follow the EN peeps at Placid Sun!! Can't believe we are under 60 days out now! WOW!
@ Eric- So sorry about your mom
@ Beth- Way to show her! Good job on the FTP! I need that kind of help!
@ Marianne- that's a very long swim. I bet you went long.
Did the swim but obviously skipped the run today. Minimal ankle discomfort at start of swim but forgot all about it quickly.
Preparing for a long, lonely ride tomorrow.
Friday evening, ladies and gents. I arrived @ ;the gym this afternoon and thought, " I can't do this today, I am tired". 4000 yds and 40 min run later, I was a happy camper. YES, I DID!!
All packed up and ready to go for tomorrow. Will be on AIS @ ;0630 as temps are forecast to be 100 tomorrow.
Kris Frazier- 50 Days!!
Guess I better get busy deciding what to wear! :-)
A yummy burger and fries with Trent and Chris G brought me back to life. Good times in LP.
back in from a morning, think of the song "had a bad day".....
so no kidding I get 4 hours of sleep cuz my son came home last night.. and friends over and another son showed up and then congested due to yuck lake water closed up my sinuses so I couldn't breathe!
this morning I put a cooler out at 5:10 a.m. at a point 3 miles out from where I parked so that when I did 3 laps, I could refuel and not see my car! then I park my car 3 miles away and on wheels at 5:35 a.m. cuz it is hot down here... vest, wristbands, blinkie light and light all put on and 3 miles later I take off and put in that cooler....
ride the first 25 mile lap trying to stay at an 80.. went out way too slow and first hour only a 60! I htink, couldn't see the Garmin initially! hilly course so practicing flattening the hills. solo but other tri EN friends are out on the same course lapping me but checking on me. I ride the first loop and not comfy on saddle, I know you are tired of hearing that!!! and back at cooler, I potty in bushes!, good still hydrated, eat a Snickers cuz I was hungry, the 2 bananas for bfast were gone, and yes I know I should eat but my stomach was so full and I am not hungry, a problem for sure. back out on the road for 2nd lap.. never felt fast in first lap so for sure not in 2nd!! over the same hills... have to pull over to delete history on Garmin.. bike was set to every 1 miles!!! oh no. yep, oh yes, back on the bike.. 3rd lap, at hour 4 I can feel my head go boom boom, water chunked on it while in motion did not help so got outthe Excddrin Migraine but pulled over to get it out of the baggie! yep I know need to put that somewhere handy. and cars coming so pulled over... okay that takes care of the head. it is starting to get hot out there....but I continue on... rollers make me work... either am too high of power going up or too low going down.. saddle is feeling fine now though! hour 5, start to feel nauseous, enough that I pay attention and I don't push my HR very high at all, not that I was but I make sure of it. very hot outside now.... I know when I head back in that I will be close to 6 hours and it will be a wrap. The thought of getting to 112 miles is beyond me due to queasiness. I drink my now warm Carbo Pro and water!! I don't feel dehydrated but I definitely had an emotional down as the thought of another 7:30 - 8+hr IM ride bogged my brain as I had new $$PM and working so hard on getting it under 7... I calculate my calories and I don't think I was short, but I can see my power drop... and it never did get to average of 80 for the ride! at 3 hours I was at mile 44, and at 6 hours mile 88. last week much harder effort, 50 flat miles was 2:42. I analyze my work load, high for tng, my fatigue also high and and the fact that hills eat my lunch and I continue riding! I was not able to keep my desired time/pace but I wasn't letting go of desired ride length of 6 hours! back at my car, I decided that I would attempt a run.. I potty so still hydrated...yeah I know some of you are saying what??? well it is like this, sometimes I can shake out a flat mood with a good run, or at least spend some time for reflection..... so yep it was noon and I head out for a run. well the first mile took me 14' and I felt a bit shaky!! and I knew the EN GFs would grill me hard if I continued and I am not dumb so yep I walked the rest with only a slog jog in the shade! I texted my husband "how hot is it out here? " and he replies "95 in the shade!"... oh.. well in that case....
I drive back to where my cooler should be and it was not there!!! you gotta be kidding me. I thought of my brand new EN chica hot pink visor that I told Heather to "just put in there" and I was like... no way! I get home to upload my Garmin and now it has my ride data but my run time and mileage in one entry!
**
and I remember that my first race simulations have historically been a bust. I have wrecked and had a migraine on one, had a flat on two other ones and had to have peeps come get me, and been chased by dogs and always have fried while riding in summer heat! I sorta dread them wondering what is gonna happen to me today??! so today I am safe and not feeling bad at all, just my cooler has been taken with all of my bike goodies in it. and my pace was not where I wanted it to be! but my husband had been at home, taking care of my kids so I could ride worry free, I am in good health and next time will attempt a better time!
m
1 cup of coffee, 1 banana driving to ride start. digestive system felt very full. taking extra iron so could be why. another banana on bike, 12 scoops of Carbo Pro (110 cals each scoop) mixed but not all taken, a bit left, hmm, but ate a frozen Snickers at mile 28 for 250 cals.. was hungry and at mile 52 drank a 100 cal coke for the caffeine! my normal foods for an IM. left the car at 5:35 a.m. and rode for 6 hours and got to car at 12:05 so had 30' min of admin.. way too much time. but 6.5 hours gone for calories, would be 450 for food/coke + est 1150 carbo pro = 1600, shoulda had 1430 calories. I think... so maybe a tad too many calories. I ate the banana cuz I had only eaten one for breakfast. hmm, early morning rides are hard on me for fueling. could be why I felt nauseous. I was able to get rid of it though on the run.
Kate and I went up to my old training grounds in Montgomery County to ride a hilly 4.5 hours. Kate had the brilliant idea to do the brick run first before it got too hot. Sooooo glad we did that! There's NO WAY we would have done the run afterwards. It was 99 degrees and something like 110 with the heat index when we finished the ride. The first loop went by OK and we got back to the car, refuled, and headed out for a second/shorter loop. Soooo glad we also did not just repeat that first loop- we woulda been out there for closer to 5 hours and the heat just COOKED us towards the end. We stopped at a rest spot about 12 miles from the end (originally we agreed not to stop- but with the heat we really needed cold water) and we both grabbed a coke. I never drink regular coke- but man did that taste good! And it's amazing how much it helps too.
Anyway, I'm really happy I came up here to train with Kate this weekend. I would have been suffering in the heat all alone- so much better with company!
Team Boyle reporting in.
Totally took the first lap too hard, by design mind you (we thought we'd toss in some interval work and then we wanted to chase down this trio of chicks). Ended up with 50 miles in 2:46 and .82 IF. By mile 75 we were done and we dragged in the last 25. total implosion but totally fun. that's why it's training right?? you get to blow yourself up, recover and repeat!
Bumped into Bob A on the road. As always, he flies right by and looked damn strong on the road back into town (despite leaving NH at 2:30 this am to get to LP and THEN ride 2 laps). hahaha.
swim estimated 1:40, Bike estimated 7:30 and run 4:55 and let's say 15' for transitions puts me at 14:20 IM time.
thurs I ran, friday I swam and today I rode long... so I can ballpark some times. any faster? and I come in under 14 which would be a PR. as 14:15 at CDA was my fastest.
on a better day? swim 1:30, bike 7:10, run 4:40, transitions 10 = 13:30
any slower?
worst case?
6 hours for run. this is me running 1/2 and walking 1/2. bike 8 hours and swim 1:45 = 16 hours to include transitions.
with four weeks left of hard training? I have a clearer picture of where I stand on times. considering the fact that when I started training 14 weeks ago I was not riding more than 30', running more than 1 - 2 and was too tired to swim,,,didn't even know if I could do an IM. so onward and upward.
m
Everyone else- way to get it done under some tough conditions. Those in LP right now, I hate you
Training- did a 1.6 mi ocean swim race this morning. Actually fairly encouraged about how my swim is progressing.
Lynne
good job to everybody else, ocean swims, long rides and etc. talk at ya later. m
Headed out at 7 am to start that 4.5 solo ride. I decided to sleep until I woke up, thus a later than normal start.
I decided to pretend that my FTP was 200, so that my math would be simple. this would come back to haunt me.
Went out and did all my FTP intervals. Was still feeling good. Pulled out the paper with the ride plan and saw "5x12' @ 80-85%".
My first thought was "no way. I wrote that down wrong". But as I pedaled along, I began to think of Rich. And I just knew I had written it down correctly.
Finished those and thought I was fine. TT'd a stretch of road that I hate riding due to lack of shoulder, but it was the fastest way to go. Then from there on out, I was having trouble generating any power. I was hydrated and drinking Infiinit, but somehow I still managed to bonk.
83.8 miles in 4:45.
As soon as I got home, I took a gel and plenty of water. A handful of jelly beans later, I was feeling pretty good. headed out for the run in high humidity and heat. Ankle was sore on downhill, no big deal, I only had 1 more of those, then it was sore on the uphill too. Nothing I couldn't handle.
Then the jellybeans that tasted so good going down, tasted good coming up!
WTF!?! But back down they went- luckily to stay. I had planned to only do LRP and the heat would not have allowed me anything faster. 2nd to last uphill the ankle started screaming and I had to stop and power walk. I slog jogged the flat and then power walked the final hill as well.
I am quite the brisk power walker. I think that will be my game plan for IMWI.
Wish I could've gone to LP, but alas I am going to NY next week for family.
I knew yesterday was going to be tough due to dangerously high heat indices. I was AIS @ 0625 and it was barely daylight, but already steamy and thick. Fortunately the first 2 hours of the ride the sun was not too high, so I worked on the intervals then. Worked on the FTP stuff on some climbs and the the 4 x 12s on a good roller stretch I have.
Hydration was a real challenge, as it is impossible to carry enough water on days like this. Fortunately, @ ;about mile 40 I came upon our local women's cycling team : www.velovixens.net/ having a TT. They were kind enough to invite me to do the TT (NOT!!) and give me some water.
I think by then the heat index was about 96 and I decided to forego the last FTP intervals and just ride ABP.The last hour was good mental practice as my box became VERY small. 40 minutes from the car in rural No Ga and I was out of water again. Stopped in @ ;hole in the wall shop (wooden floors, toothless patrons smoking, fans whirring), BUT they had cold water!!!
Finished up the ride with 77 miles in 4:25. A run in the heat (by then heat index of 100) was not for me, so I headed for the gym and did it on the mill.
Paid a visit to my PT yesterday afternoon since my SI joint has been a bit vocal. He did some manipulation, fascial work, and stretching. THis seems to have the joint more mobile and my back spasms have quieted down. I will keep him on my calendar through IMMOO!!
First RR next Sat!!
Hi Everyone!
Had a wonderful trip to Maine, and with some help from P have gotten back on the training horse after, essentially, a two-week layoff due to Keith's accident. He's doing really well, BTW. He's still got some recovering to do, but it's like night and day from where we were.
This is where I'm at...
Did 3 long rides (4 hours; 3 hours; 4.5 hours) and the 2 hour run up in Maine. I also ran just about everyday b/c P advised me that with that long layoff I needed to get some frequency back up.. i felt quite good overall--but that 2 hour run in the heat was rough. Did 2 long OW swims. Came home feeling pretty good about it all since riding and running in that terrain up there is very hard for me. Let me tell you, WI hills better not be like THAT!
I knew I was off on my riding and running paces. But when I got home and plugged it all in to WKO+ I got VERY, VERY discouraged. I have not ever run or ridden so slow up there, EVER. And I have years of data to compare. Yes, it was hot. Yes, I was coming off a layoff, but I did not come close to what I normally do up there, which is pedestrian at best.
I going to be honest here...if I have to do WI so slowly, I just don't know that my head is totally in that game. My heart wants to do it, but I'm not the kind of person who likes to just go through the motions to get it done. I know I won't PR that course, but if I'm going to do it AFTER ALL THIS--my physical meltdown and K's accident--I'd at least like to feel that I'm somewhat prepared. I don't feel ready. I'm on my game, but it's the slowest game I've ever been on.
It's a 180 on how I felt before FL. Ugh.
So I"m going to go through this week and the RR. I will see how that goes, and how I hold up to it all. Those two weeks I lost did seem to take a toll, and I am just discouraged. But part of me still wants to see it through. Torn, and it stinks. Thanks for letting me lay it all out there. I was getting jazzed again, but these results just set me back.
In your bike clothes, they must have thought you were from the moon! What an image.
Nice work, G, in miserable conditions. It's been HOT here, even in ME, but nothing like that!
Linda- I think Michele spoke succinctly for all of us pursuing IMWI. It is having YOU there, not your time or place in the race. That being said, I respect and understand your feelings. You must be true to yourself.
Planning ahead as IMWI seems to have offered up all types of weather. If it should present as a cool, rainy day, what will you guys wear?? Rain jacket? Arm warmers?
oth, I understand about family/husband/and etc and not being where you wanna be... I do hope that if you decide NOT to do the IM then you would come up for the race weekend. if that would be okay mentally for you. as you know, us EN Chicas understand either way about your decision.. and know that even if at home, you will support us! we love ya and hope that the numbers don't bog you down too much. I also wasn't happy with some of my numbers this week and totally get it! really. shout out to ya though! m
And, Linda-
PLEASE , PLEASE, PLEASE DO IT!!!!!!!!!!!!!
Oh alright!
I really want to and I just have to get my head in the proper box. It's hard b/c I like to give it my best go in my best form. This year both those things will be done, but the parameters will have to be redrawn. All part of the hand holding to try to get to that start in one piece.
OK- I'm off the soap box now :-)
Kate and I have had a fantastic (but challenging) weekend of training together. The 5ish hour drive to/from VA to train in the hills with another ENer is absolutely well worth it for me. The 4.5 hour ride yesterday and 30 min run was done in 99 degree weather with a heat index of 110!! We were toast when we were done and when we got home Kate treated me to the best tunafish sandwich I've ever eaten!!!
Today was the 3 hour ride and again we headed to the hills, this time joining up with a few friends. We road through a section of the local HIM and I got to bump into even more old buddies. After the ride we headed to Starbucks for post ride refreshments and again I bumped into more former riding and running buddies. Simply a wonderful day. I think my favorite part of the ride was when Kate said "Nemo, you need to move back!" Very sweet.
We snuck in a 30 min swim this afternoon as well. Nothing stressful- just some laps to loosen up and it felt great. But the best part was seeing the speedy swimmer dude in the lane next to us with a TRAMP STAMP on his lower back!!! HUH???? I thought I was delirious at first until Kat confirmed I wasn't seeing things! That one goes down in the record books for best laugh at the pool!
That's the truth! I think the theme for the weekend was "Ugh this heat is killing me, race ya to the top?"
Does anyone know the progression of the long runs after week 8?? Specifically time. I am trying to plan my schedule for the remainder of the training and have through week 8.