7 weeks to IMWI
47 days, 22hrs, 46min to be exact!!!
Ittt'sss Monday. How is everyone doing? I had TOTAL race brain last night, couldn't sleep at all. Dragged myself outta bed and knocked out the run at 530. It is just MISERABLE down here with the humidity and I am praying for a break soon.
I posted this in the 8 week thread, but will add here:
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.
Have a good day !!
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Just came in and am sopping wet. There's a bit of a break here--I mean, it was only 72 out
, but the humidity is a bit better. Struggled in the run today after the first tempo mile. Just couldn't get it going smoothly after that. Heavy legged--I think it's risidual from all those stinkin' hills last week. Didn't fight it, and got it done.
AIP this afternoon.
How can this race be in 47 days? I feel like I need 447 days.
@Linda - I completely understand what you are thinking, just continue to keep your head up (like you are so well) and do the race simulation. You will know what you should do when the time comes. Just don't let your head talk yourself out of it too soon.
@Kit - In hindsight, getting injuried in masters and being forced by a doctor to take off 2 months from swimming was the best thing that could have happened. After the 2 months off, I went straight in for a swim assessment with the absolute best instructor I could find in the area. He spend over an hour and half fliming my swimming from 6 different angles (above and below water), then we compared those in slow motion to video of what I should be doing. He than gave me a set of drills and cues to work on while swimming. For the next 4 months, I focused on the drills he gave me, swimming with good technique and using the forearm fulcrum and tempo timer he felt I needed. I went back to see him 3 more times, about 5-6 weeks in between, and we did the same process, video analysis and then focus on drills. That's it, I've been swimming significantly easier than ever before but really really focused on making each and every stroke prefect. At my last lesson I just got the feedback that it is now time to start working harder as my technique is solid and now it is just going to take hard work to get faster.
As far as workouts....
Friday - I started on a high after an amazing swim, then figured out the pool was 2 yards shorter than the said it was so I was pretty bummed all morning. Used that to motivated myself to run hard at lunch. Heat index was 96 and I nailed 3 x 1mi @ TP 5:41, 5:37, 5:37!
Saturday - T-storms, flooding, and pooring rain so I got on the trainier. Man did that suck. Hit 10',15', 20' at my outdoor FTP, then pulled off 60' total at 85% with a few short recoveries and than absolutely died, as in could not move the pedals. So I sat on the ground next to the bike for about 15 minutes to pull myself back together and then got out inbetween storms and got a 10 mile run in at EP.
Sunday - Jim H came out to ride with me. I absoultely crushed myself for a little over 3 hours thanks to having the motivation of having Jim out there. Unfortunately, tired legs made it so my IF was only .79 for the full ride. I finished up with an easy 30' brick run.
Monday - I was actually cold this morning as the temp was only 68! Legs were VERY tired and sore, but I got out did a slow first mile and slowly picked it up. Finished with 3 x 1 mile @ TP as 5:43, 5:35, 5:17! I think the 5:17 may be the fastest I have run a mile by myself so I'm pretty excited. Plus I wasn't even shelled and cooled down at around MP to finish off the run.
Friday - Run in. Bagged the swim. I got out of work late and realized I was going to cry in the pool if I went to work out. Maybe the fitness bag was full enough this week.
Saturday - Bike ride completely thwarted by thunderstorms and it was 85 degrees in my pain cave. Um. No. I made a very, very hard decision to not do this workout. And that was the sanest thing I did all week. Instead, I dug out my house. While I was hanging up fancy party clothes, taking seating charts, books, travel mugs, swim suits, lease paperwork, apartment addresses, etc., out of bags, I realized I had a stupid busy and stressful week. Maybe the fitness bag wasn't completely full, but the life bag certainly was. I stretched while watching Mad Men. I got all the dishes in the dishwasher and all the laundry in a laundry basket. The head felt much better. I hate it, but life won over workouts this week. And I definitely need to clear my dance card as much as possible until race time.
Sunday -- Morale oly. After the High Cliff DNF, I needed a completed race on my legs before IMWI. My sister had signed up for the Iron Abe Oly, because she needed to get back in the water after her crazy race of getting a concussion on the swim two weeks ago. Both of us just needed to finish to declare victory on the day. Goal accomplished! As a bonus prize, I have a really good one-mile swim, sans wetsuit, under my belt (I didn't know this until the race was over, but Jo was right behind me most of the time and I got a few more good swim form pointers.). This was the first swim I've done where I've been completely happy and never really panicked about anything. I finished the swim and kinda wished I could do another lap of the course. Huge victory. A solid bike ride on a very windy course, where I channeled Mancona, turtled my head and stared at the powermeter and the hub of my front wheel most of the time), and a good run. I wish the run would've been faster, but it was hot and seriously, seriously humid, and I quickly realized my new MP/HMP were about a minute slower than they usually were. Tiny race (they started all the women in one wave), but I came home with my first hardware! Second age group. Hey, hardware is hardware. And mine was handed to me be an Abraham Lincoln impersonator. Not a bad day at the races.
I'm looking forward to a week of training where I don't have to throw major parties and kick people off committees!
And roll call. Who's doing their race rehearsal on course this weekend? I believe we have Pam, Sheryl, Kathy, and me so far.
Linda -- You can just go back to being a scared Ironman newbie like me! I'm not quite sure how the next few weeks of training is going to get me through this seemingly giant race, but it keeps working for everyone else. I keep thinking about the run course, with all its loops. Knowing I get to see all of you, I keep thinking about how much that wil help in getting everybody home. We're a team and that's what we do, right?
I'm in for RR this weekend. I ended up riding a hair over 5 hrs Fri due to a nasty headwind and miscalculation on miles. By the end I was stir crazy so can't say I'm looking forward to almost 6 on the bike coming up. Praying for some cooler less humid temps. Right now plan will be to hit the pavement 6am!
Congrats again Beth- that's just amazing!
Matt- so cool that you and Hayes have each other to train with and push each other. That's priceless.
I am home from a weekend of training in DC with Kate and had a blast- her hubby James is HYSTERICAL!!! Best quote from him over the weekend came after seeing me at the Netbook tracking IMLPers and sheepishly trying to hide my obsession about it by considering leaving the netbook behind when we left for dinner. He simply said (with a bit of a twang in his voice), "Darlin, I have two words for you.......Be You!". HA HA HA!
I'm hoping to summon the energy to run before dinner tonight so I can get that workout in. But I admit- I'm feeling pretty tired from the drive home. We'll see.
Regarding the Race Rehearsal this weekend= is it just me or does anyone else out there feel woefully unprepared for a full RR????? I admit I'm thinking about going a little rogue and pushing it off a week. I just don't feel ready to be out there for 6 hours yet!
Happy week 6 everyone! Was out of town all weekend at a swim meet for my youngest two boys in a cute little town called Winona, MN. So, did my long bike on Wed and Sat did an hour run around a lake there....very nice paths...loved the change in venue
Sunday I took off....which I needed. Today run, swim and core class done!! Now onto other fun stuff like laundry and doc appt for boy #4....yes there is life beyond IM training.....I am glad, it keeps me from being so absorbed in training....which I can easily be.
Beth, are you driving up on Friday night or Sat? Sheryl and I are arriving on Friday night and staying at Clarion. Biking from the Clarion....planning on doing the stint, 2 loops and stint. Run an hour from Clarion, then shower there and head for home. If Sheryl has already mentioned this stuff, discard this info. I haven't been on in awhile.
Beth- nicely done!
Kathy- I'm incredibly jealous, I love Winona - went to Winona State University for two years- and spent many afternoons running the lakes.
Nemo- I agree about the RR. Rode 5 hours on Sunday after I also scrapped the Saturday ride due to the massive rains, and after was thinking, ugh, I need a boost before that RR. Decided to do a switch this week and next weeks rides and do a Sprint this Saturday to boost the mojo
Planning on RR this weekend, but I am watching the extended forecast. If it looks like the weather will cool slightly, I may bump it to next weekend.
Pool closed this afternoon due to heavy T'storms.
. Glad I knocked out the run early this am!
Kathy- I'm incredibly jealous, I love Winona - went to Winona State University for two years- and spent many afternoons running the lakes.
Jennifer- cool, I didn't know you went to Winona State! Looked like a really nice campus and loved running the lakes!! Great paths...so fun to change my venue....get tired of same ole same ole
I didn't realize Winona was in a valley with cliffs all around....it was beautiful! Kind of reminded me of the terrain in Northern PA. Have you biked the hills there? I was thinking there are prolly some ginormous ones around there!
no I don't know progression of runs, maybe do the chat room tonight at 7 my time??
congrats on race!
wow on cold weather, haven't seen that low in awhile
me? hoping that the WI run is hot, cuz I got that pacing down baby! I ran this morning in warm temps and had no pains! yep I do better all sweaty and drippy apparently! and also much slower, I don't even do intervals in this heat..sorry. just sayin'. when I can feel the head pound, I back down... and today I swam 2.6 lake laps - maybe 3000 and then ran 9.76 with my dog! starting that run at 8:15 a.m. it was already steamy so figured out a shady route for 8 of those miles! but yes, dripping down my shins into my socks and my sunglasses fogged or I had to stop several times to wipe off so i could see! that head sweats visor does nothing down here except shade! listened to IPOD (one bud in the other out) the whole time, and only saw one questionable dude today that said Hey to me... not quite weird but yet I had my antennae up and ready to sprint if need be. helps having a big dog to run with. the girls out there know what I mean. so my safety message, if you feel the hair stand up on the nape of your neck, even if it is sweat laden... listen, and pick up your pace! know your exit route! work those eyes in the back of your head! anyways a good tng Monday.... m
No offense all, but I'm glad to hear others had heavy legs this morning! Had much difficulty hitting Z4 on the run and yesterday's "work" ride? Well, uninspiring, I think I'm tired???
Am toying with coming up to do the course for RR also, but will be there the following weekend so not sure I'm up for that much travel.
@Matt: on Saturday morning Mike showed me your FB post about riding inside due to rain and I almost cried. I looked at him and said, no way. I sat looking at the radar until about 9 am and decided it was clearing out. Got 80 miles in OUTSIDE but that meant brick run at 3 pm, 88 degrees. Good times. You are my hero and yet nuts (I think I already made that comment this morning).
Spent my lunch 'hour' at Fleet Feet Sports -Piper's Alley to hear Chrissie Wellington give a little talk and do some Q&A. She's everything everyone says, deeply devoted to excelling in her sport and using her success to advance other issues important to her. She signed a pic of my 8 yr old daughter holdiing her own hardware from a little tri at Northwestern Univ. yesterday, where she placed 3rd in her AG (nice job Beth!). Very cool.
Ok this is a really stoopid question late in the game of posting....but how in the heck does one post a reply with just part of a quote rather than quote the whole comment????
You mean like this?
I just click quote, and then delete the text I want to omit. Then I hit the down arrow and hold it so the cursor moves out of the reply box and my pearls of wisdom appear below. At least that's how I do it. 
Hi Y'all... IM cowgirl wanna be here (hoping for 2011)... I've cleared it on my schedule and with the BF that i can come race weekend to sherpa and, importantly, sign up for next year's race! I priced out airfare and it's not bad at all... so, I was hoping someone had an extra bed or couch or cot I could crash on... or know of someone who might. My plan is to come in sometime Friday - hopefully early evening (after working a half or full day) and leaving Monday mid-afternoon, after hopefully securing my spot in next year's race. Not planning to rent a car - assuming I can catch a cab to/from airport and where I sleep will be close enough to walk to race events... of course I'm happy to pay my share (and if a car is needed, to chip in for that as someone will be getting me to/from the event)... Let me know - send me a PM. thanks!
@ Becky-I looked into roll-away beds at my hotel, they don't allow due to fire hazard. Nemo said the rooms i'm staying in are small.
Carrie himel may be looking for a roommate. i was looking into it for her. Barb is going to stay at my hotel,I believe.
To everyone else- keep up the good work through these really HOT days. You guys are all doing so well. I can't wait to cheer you all on
Testing what u said Linda....
It worked....thanks Linda
amazing, you can teach an old dog new tricks 
Life was getting in the way of training today. Not that I am complaining as the ankle is still a bit tweaky.
Did the swim using my new flotation buoy so that rowers can see me. But I was out there so dang early, I was all alone!!! Run clothes over bathing suit and off I went for the run. I managed 20 minutes with TP intervals of 1 for 1/2 mile and 2 for 1/4 mile. Basically did 1/3 of the run. Too bad. Had to get going.
@Beth- Congratulations on the hardware! Well deserved.
Keep it up folks!!
I made myself laugh about the swim workout yesterday--actually, all the swim workouts in general. Thought I'd share....
I brought the workout with me to the pool, sat on the edge and thought, I am not the swimmer Rich must think I am. LOL!
Those workouts just fry my brain, and take for-ever! Just like last time through the IM training, I have begun instituting some LP-tweaks as needed. Got the 3000 in yesterday, but doubled the warm-up and swim it straight through timed. Did the 6 x 150 as indicated, then pieces of the remaining sets to my liking, and end with a 500 pull. Anyone else find them mentally tough and tiring overall? And I like to swim!
Moving things around this week, due to weather. Doing a short frequency run and the Wed. swim today. LR tomorrow before the crazy humidity comes back with storms on Th. Bike on Th, then rest of the week as written!
eek! 7 weeks!? the time sure is flying.
Solid weekend in the books and totally cracking up about the upcoming RR this weekend!
Long OWS yesterday before heading home from LP and 7 mile run this am with 2x1 mile repeats. It's always funny how some of the workouts that start out bad end up great. Running down to the track, shins were sore, calves tight. Get there, stretch out and get to work and voila. 2x1 at 7:55 and 7:49. Haven't seen that in a long time! Packed it in after two and ran home. Looking forward to the 30/30's tomorrow. Haven't done those since the OS.
Wow, this past weekend's efforts tired me out. I am very grateful to my wife and family for giving me the time to get them done. Unfortunately, the rest of the weekend I was very grouchy! Hopefully taking my kids to a really fun park and buying them DQ Blizzards afterwards made up for my poor mood! I went 82 miles in 4:40 on Saturday followed by a three mile run. I am gaining confidence holding off side stitches, which I know I will get Sept 12! I also took a 2+ hour nap Saturday afternoon - much needed. On Sunday I rode for a couple hours - much of which was stop and go on a trail through Minneapolis. I followed that up with mowing the lawn and picking weeds!
Monday morning I just could not bring myself to go to the pool. I decided instead to get to work early (I am way behind... so much to do). I got to work at 6:30 and realized I forgot my wallet and ID badge. Doh! So, I completely wasted 90 minutes I could have used swimming.
I got yesterday's run in today - 7.25 miles in 55 or so minutes, including 3 miles at sub 7 pace which I am happy about. That pace is faster than my z4, but I think I tested poorly the last time I tested. I saw a beautiful sunrise over some big, huge rain clouds... pink and blue, rays of sunshne. I felt very blessed to be out and to have the physical ability to run, bike, and swim like we all do.
I am hoping to find a pool with lap swimming tonight. I don't usually get in my Tuesday swim, but need to start nailing this until the race.
BTW, I am working on a spectator guide I'll share with everyone. I emailed it to Patrick for his feedback and a place to stick it (I cannot upload a doc to the forum) since I can't figure out how to share it with everyone. Anyone know a good, free file hosting service??? It is a pretty big file. Stay tuned.
Thanks, all!
And good work, everyone!
Kathy and Sheryl -- I'm up on Saturday, starting in Verona and riding loops. Because the construction on the stick annoys me. Riding it once was enough!
The Oly produced lots of lactic acid soreness. Weird. I thought yesterday's run was likely going to be a bust, but the legs had a different idea. I did a very kind, slow warm-up. Those 30" strides hurt! Then, the 3x1 milers weren't bad at all. It may have helped that it felt at least twenty degrees cooler than Sunday's run. I even got a nice MP jog back to my haus.
I did the sprint set this morning. I got out of the pool wobbly. Does that mean I sprinted fast enough? Linda, I am with you on the swims! I look at every workout at think, wow, Rich must think I'm a real swimmer.
I'm really hoping the chiro is running late today because taking a napping on the Spine-a-lator sounds like heaven.
Went to the pool at lunch and lit it up - followed the Monday workout from the plan and got in 3,000 SCY with a total of 1250 yards of all-sprinting. Man that workout felt good. Two speed workouts that I call "Money in tha Bank!".
Got on the trainer this morning at 5:00am for 60' with 4x(4x30/30) then 15' at .8 IF. Transitioned to a steady tempo brick run with focus on form. It seems my dog (7 y.o. yellow lab) is seeing some fitness gains, too as she was keeping up with my pace much better than she has the past couple months!
I'll try to swim later today if I can fit it into my busy work schedule.
Long run tomorrow morning, then spend the rest of the day with my family - my son turns 2 tomorrow! Plan is for breakfast at his favorite diner that makes Mickey Mouse pancakes, then the county fair that started today for some rides and maybe the pool in the afternoon.
Oh, and I will be in Madison on Friday riding the course for my race sim. Looking forward to that and seeing any fellow ENers banging it out.
I also love to swim, but I am doing only OWS. I stroke count and it is like meditation, not tedious, but there is no way to know if I am swimming too far (yeah right) or too short. I thought I would enjoy some sprinting yesterday, but that wasn't the case. I am a lazy swimmer. I just love the feel of the water, especially when it is glassy.
Did the Wed bike- run this AM. No ankle pain, even to touch. But then run up and down hills, and the ankle is screaming. I need to stick to an every other day run schedule for now.
Fatigue is huge, but I only really feel it when I get up in the morning or after work. I am fine as long as I am moving. Anyone else?
Hi all! I thought I posted last night... but apparently I didn't hit submit or something. anyway... I'd like to come to sherpa and sign up for next year. I've priced out airfare and it's not crazy high... so I'd need a place to sleep (Fri-Sun nights) - does anyone have an extra bed or cot or know someone who does? I'm not planning to rent a car - figuring I can take a cab to/from the hotel and we'd be close enough that I can walk to the race venue, etc... of course I'm willing to chip in for costs. Please let me know (send me a PM). Thanks!
Jim- I'm also sooooo happy to hear everyone else is feeling the same as I am this week! Whew! I couldn't get that run done yesterday, so I did it this morning. Michele, I can totally relate to your "more tired when I stop moving" feeling. I woke up feeling like I simply wanted to roll over again, but I got my butt out of bed and once I was running I felt fine (helped significantly that the wind finally changed directions and the humidity has dropped!). I'll get the swim done after work- hopefully in the ocean.
Oh- and Jim, Mickey Mouse Pancakes were my favorite as a kid! Enjoy celebrating your sons b-day!