Beth-yay, know what u mean about the construction on stick being annoying....very narrow road and no shoulder made for a harry part, I was glad it was short!Maybe see u on the loops If not have fun and be safe as possible.
Michele-yep same as you....the fatique sets in if I stop moving! Otherwise I am getting used to just being fatiqued. I'm thinking feeling fatique is part of IM training, so we must be doing it right
David-good for you to knock out the long rides last weekend, especially with family stuff going on....it gets to be a tough balancing act with family. Where do u ride? I live in Brooklyn Park and ride out county 30 to 19. Then 19 to 24 and back. I may start adding more county rodes because that route is just 4. I like it cuz it is a mixture of flats and hills. You doing RR this weekend in the Cities or on the course?
Swim done this am. Though, ran out of time had to pick up my son from practice. I LOVE TUESDAYS!!! One workout seems like heaven!
okay so I am swimming in lake, 3x week! ha. at this distance, to be honest a 25 yd pool and even last week's 50m pool seem tedious counting laps and mentally more challenging since I am boper swimmer, and like Michele, I love the feel of the water and like to zone out while swimming! so I hit the dirty lake at 6 a.m. mon/tues/friday and then if it calls for runs, I run afterwards... so yes I have tweaked those swim workouts. they took longer time wise by me figuring out the math, solo swimming at that...and I know he spent a lot of time on those, now next year when it will be too cold for lake swimming then I will go there, but I can swim solo in a 25 yd pool or meet people at a lake that one lap is estimated 1200 yards. the lake is closer to me too, 25' drive where the pool is 35' drive.. so you can see duh! hit the lake, running solo so i drop in at my favorite Rivertrail on my drive home and run with the dog and without any mental turmoil, hardly.... I have done my workouts which feel joyful! once I figured out my actual IM guesstimated time? took the pressure off.... I have just 7 weeks of doing what I love to do best... a personal retreat out there.... training and being outside. love it.
NEXT!!! Yep, I am feeling the same fatigue. Short, short fuse right now Linda described it to a tee on FB as a "haze"!! I am curious where everyone's TSB is hovering these days? Sunday I was -46 and took a needed rest day, Monday - 31, today - 33. Only got to run yesterday due to Tstorms closing the pool.
Going to hit the pool later today, long run in am due to some scheduling issues, and bike Thurs. I am 90% that RR #1 gets bumped to 8/4 in hopes of a "cooler" day. This saturday forecast @ 97 degrees and that would be a recipe for disaster for moi'.
I think Michele Moreno was going to put together some type of spectator guide as well. With hers and David's, family should be all set!
Beth: Congrats on your podium finish and redemption from High Clif!
Matt: Thanks for the input on the swim. I'm in the middle of debating with my DH about ROI on improving swim splits for adult swimmers (we who have not been swimming since infancy). I think there's much more to gain with improvement of technique, but since he hates swim drills he disagrees. Your experience proves me right.
Jim: Mickey Mouse pancakes are a great birthday breakfast!
David: Thank you in advance for making up a spectator guide!
Solid weekend of training in LP indeed. The interval run is scheduled for this afternoon for me. As for fatigue, it has set up seemingly permanent residence in my house. Not much is getting done except laundry for technical clothes. There are alot of loose ends flapping around in life right now: dishes, housework, bills. Yardwork is non-existent---I'm figuring it's more natural and organic. Ha!
Beth congrats on the podium finish. maybe the next time I will log on my workout - this is way too complicated (and intimidating ;-)) for me.... jk good luck training everybody
Ugh, totally agree about the swimming. Aside from the awfulness of counting the laps in a 25m pool, I realized today that something must be wrong with my catch cause my right elbow is killing me. I love being in the water, but find it very frustrating at times!
maybe the next time I will log on my workout - this is way too complicated (and intimidating ;-)) for me.... jk
good luck training everybody
Hasan, no worries or pressure to post. Just do what you can or want....we are all different. Some more chatty than others, others short and sweet. Do what works for you! Glad you found the thread and welcome to the IMWI group We are all in this together for better or for worse...depending on the day and the workout!
30' frequency run this morning, and 3400 stinkin' yards this afternoon. Actually, the swim felt great; run not bad either. LP-tweaked those swim sets today, but did the work. Longer sets in a workout like that feel better to me.
Knocking out that 2:15 sucker tomorrow morning before the really nasty HHH comes back in tomorrow afternoon into Thurs. It's supposed to be brutal. Let you know how that goes.
Re TSS, last Thurs I was -37; Sat -41. Took Sunday off and didn't ride. Feel much better now.
Re the fatigue--I laughed at myself when I finished the swim today, b/c I didn't feel like climbing the ladder to get out of the pool--felt too tired. I also find I don't like going up and down the house stairs much either, and sometimes try to avoid it. Seems too arduous.
Good on you David for finessing the balancing act. I know how tricky that can be.
Hasan--jump in any time! We are the least intimidating group you'll ever meet. We're just trying to get it done, balance work and fam, and have some fun along the way. Great to have you on board. I'm one of the chatty ones.
So I did my run tonight in the woods on trails, figuring I would charge up every hill and push hard on the flats and that effort would be my intervals. As many of you know, I really like birdwatching and looking around at trees, plants, and wildflowers in the woods. I figured I'd get my Nature Girl on while resting on the descents. On one of the rooty, rocky downhills I am gingerly picking my way down when I hear some rustling in the bushes. I get a little closer...rustle rustle...it sounds like an animal bigger than a squirrel, rabbit, or woodchuck...rustle, rustle...I think,"Hmmm, possibly a pervent serial killer?!" Now the pepper spray comes out. I get even more close...rustle rustle...then CRASH! A teeny tiny fawn with the white spots all over him comes running out of the brush. Nature Girl almost pepper sprays BAMBI! Sheesh.
David-good for you to knock out the long rides last weekend, especially with family stuff going on....it gets to be a tough balancing act with family. Where do u ride? I live in Brooklyn Park and ride out county 30 to 19. Then 19 to 24 and back. I may start adding more county rodes because that route is just 4. I like it cuz it is a mixture of flats and hills. You doing RR this weekend in the Cities or on the course?
Kathy - I live in S. Mpls, so sometimes I go out to Inver Grove Heights or take the Midtown Greenway and other trails to Wayzata. But those routes have too many stop signs and lights. Last weekend I drove out to Stillwater to ride the Square Lake course (26 mile loops). However, I forgot to download the course to my Garmin, so I made up my own route, eventually found 95 and went up to Taylors Falls and back. I stayed on 95 for probably 65 of the 82 miles which meant I did not get lost, but was bored. This weekend for the RR I'll do the Square Lake course. I would love, love, love to get out to Madtown again to ride the course, but I've spent enough money lately (new helmet, new saddle, swim punch card, Infinite, protein powder, and possibly some wheel covers).
I got in maybe 3000 in the pool last night. The water and air temp were very warm. I modifying the master's work out since all I know is freestyle and pushed it pretty good for a few laps. It was interesting feeling different ineffecincies in my stroke on the laps I went 100%. In other words, I felt some things I do not feel when I noodle along at 75% effort - which is what I typically do. Good stuff... lots of potential for stroke improvement.
I have been offline as I was in LP cheering on the gang. Everybody did great, awesome day to race there.
Did the bike course on Saturday , then followed the 112 with a 30 min brick. Saw Leigh and Dave Boyle out there. Beautiful course but certainly hilly.
Sunday did the course in reverse and saw Trent and the Halligan on both loops crushing it. There is a 6 mile climb doing the course in reverse, took me 38 min. to do. It was a struggle on some tired legs.
Monday ran most of the run course, 11 miles, 1:20:00 then swam for 40 min on the course, best place to swim anywhere.
After Monday's workout stood in line keeping my brother and Coach Patrick company while they waited to sign up for next year.
Did Wed. VO2 max ride and brick yesterday. Threw in an extra 40 min run this morning at zone 1 just to log some miles and will do my swim today at lunchtime.
Losing weight and feeling good, can't wait for long run tomorrow.
Posted By Kitima Boonvisudhi on 27 Jul 2010 09:26 PM
Nature Girl almost pepper sprays BAMBI! Sheesh.
Thanks Kitima! I needed that laugh this week. The mental picture alone is priceless!
@Gina- thanks for the links. More info makes me feel much better!
Still recooping from last week so knocked off Monday. Nothing, I mean, nothing left in the legs. Did speedwork run last night after it rained so yes - super humid, but a hair cooler temps than last week. Was happy (and frankly a bit surprised) to be just a bit under the pace on the intervals (yah!!) Swam this am and agree on the intensity of the swim workouts. I'll either have no arms/shoulders left or I'll crush the swim this year. Whew!! I'm moving the Fri RR swim to Sun in hopes of getting a OW swim with distance to it. Bike/brick on tap for tonight then moving that back to Tues. Just works better for me and my legs. Looks like another HHH run for tomorrow. Thinking this is where we top out on the runs- 2 1/2 hrs. Gina- did you ever find out the progression on the long runs?
Bob- that sounds like it was a fun AND productive weekend! I gotta think about putting IMLP or IMWI on my calendar for next year as a Sherpa. I really enjoyed going to Lou last year.
Kris- I hear ya on the legs! I did the Brick today and felt great, but I know that Long Run tomorrow is gonna be pretty rough. I've already got ice stocked up for the post run bath.
I'm still wrapping my head around the race rehearsal this weekend. I think I've picked out a reasonable route that won't have me riding in too much beach traffic but also won't have me outside cellular service for long periods. It's a delicate balance!
I had a great Brick this morning. I've always liked 30/30s, they just seem "fun" to me in a way that FTP intervals never do. The one nice thing about getting up at the crack of dawn to do these workouts is that you actually get to see the crack of dawn! I decided to stop and take a picture for you guys this morning:
Yesterday I decided not to workout in the morning and instead I played with Abigail for 2 hours before work while Theresa slept in. We had fun working on Abigails standing skills and some very assisted "walking" accross the room. She already has a great forefoot strike as she likes to stand on her toes :-)
At lunch I got out and did some strides and a solid run in the sun, heat and humidty. Last night I tried out a different masters program. On the positive side, I swam 3600 M in under an hour so it was by far the longest swim I have done in a while and the time flew by. However I was going to masters to have people to chase, but instead I was the fastest one there of 7 people....go figure. I know there has to be some faster swimmers in the area I just need to find them.
Long Run this morning. Of course I came home pissed off as I didn't hit a single target pace. My 2 x 12' where at 6:04 and 5:58 so over 15 sec per mile slow, and MP at the end was almost 30 sec per mile slow. On the positive side though, I finished strong and still averaged under my goal IM pace. Checked the weather when I finshed, it was 79 and 90% humdity at 7 AM....not hot, but not exactly cool either.
I definitely have a love/hate relationship with the weather at the moment. I love all the humidity and heat during the day as it is going to help me acclimate, however I find it very frustrating that I'm not hitting my target paces and my long runs are slower than last year (even though we had a much cooler summer).
David-good for you to knock out the long rides last weekend, especially with family stuff going on....it gets to be a tough balancing act with family. Where do u ride? I live in Brooklyn Park and ride out county 30 to 19. Then 19 to 24 and back. I may start adding more county rodes because that route is just 4. I like it cuz it is a mixture of flats and hills. You doing RR this weekend in the Cities or on the course?
I would love, love, love to get out to Madtown again to ride the course, but I've spent enough money lately (new helmet, new saddle, swim punch card, Infinite, protein powder, and possibly some wheel covers).
Yep, can relate to spending freeze on tri stuff!! The gear is way to much fun to buy :  Have fun on square lake course and it won't cost you nothing : O)
Is everyone doing 2:15 tomorrow? My plan says 120....just wondering cuz Gina and Linda did 2:15 today....maybe my plan is wrong? I am on week 6 of 12 intermediate. RR this weekend right? Just want to make sure I am following the right week.....Gina and Linda u are messing with my mind I'm ok really......
Bob- that sounds like it was a fun AND productive weekend! I gotta think about putting IMLP or IMWI on my calendar for next year as a Sherpa. I really enjoyed going to Lou last year.
Kris- I hear ya on the legs! I did the Brick today and felt great, but I know that Long Run tomorrow is gonna be pretty rough. I've already got ice stocked up for the post run bath.
I'm still wrapping my head around the race rehearsal this weekend. I think I've picked out a reasonable route that won't have me riding in too much beach traffic but also won't have me outside cellular service for long periods. It's a delicate balance!
I had a great Brick this morning. I've always liked 30/30s, they just seem "fun" to me in a way that FTP intervals never do. The one nice thing about getting up at the crack of dawn to do these workouts is that you actually get to see the crack of dawn! I decided to stop and take a picture for you guys this morning:
2:15 in the books. Not a bad run--solid B/B+. About 30" per mile slower than '08, but whatcha gonna do? I'm giving it my best shot, and that's all I got at the moment. Glad that's done.
@Matt--I smile every time I read people changing the rules on themselves re the weather--and I have been as guilty as anyone. Seriously, dude, read any reputable report/article on the effects of heat and humidity on pace. No way are you going to run the same speed with a 70+ dew point. Or if you do, you won't last any length of time. That's simply a physiologic reality, not a bad performance on your part. Really, take a minute to search the NYT or the Science of Sport blog on the effects of H & H. You'll feel lots better with perspective and solid fact. Come Fall, or when this breaks, you'll perk right back up.
@Bob--how can you do all that??? WOW, what a weekend. I'm envious of you folks who can pack it on, and come back wanting more. In my next life. Impressive, and it sounds like a lot of fun.
Nice pix, Neems. I should have posted a pic of me in the ice bath, in my running cloths and down jacket, with Cali giving me the you-are-crazy head tilt, then drinking the water and crunching the ice cubes.
Kathy- I am on same plan as you. 2:15 is on my schedule. I think some changes were made and it depends on when you printed your schedule. Example: Sunday ride (just passed). When I printed it, the schedule said 2 hours. When I logged on Sunday afternoon, AFTER the ride, the schedule online said 3 hours.
Nemo- Very pretty pics. Best time of day! Guessing that is your backyard.
So tired last night. I laid down at 9:30 and I was out! Best night of sleep I have had in quite a while. 8 hours later I still felt tired but at least I woke up.
Got out for my swim. I will admit, I am a lazy swimmer. All of that "T-pace minus 3 seconds" or whatever, I just ignore that part. I know- I would never do that on the bike or run unless I had injury or fatigue, but swimming.... as I said- lazy. I figure if I put in the distance I am good. Today, I decided to see what I could really do. (I swapped things around, so this may not have been your Tuesday swim). For me it was 6x400 (and I forget the pace instructions). My goal was to to try and be consistent across each individual 400 and also across all 6. Normally my 400s come in around 7:00. Today was a good day. They all came in at 6:23-6:35. I was quite surprised but happy. The 6x100 that came after with 50 sprint/ 50 easy, was a lot less fun.
As I said, I have rearranged my schedule due to family obligations. I am doing my first 2:30 run tomorrow. Arranged to go in to work 1 hour late so I can nap after that effort. Working on my route so I only do 2 big loops. Starting to see the light at the end of the tunnel. Although I really wish summer would never end.
@Linda - thanks, it's just my personality I am racing in H&H and therefore I feel I NEED to be able to hit my targets in H&H and I do not want to use the heat as an excuss after the race. I actually have hit my TP or faster a few times in 90+ temps recently during 1 hour runs so I know I am acclimating. I just usually enjoy long runs and have no problem hitting my paces, but this year has been different because of the crazy H&H summer we are having. In the long run I know this is good for me though as I'm pushing harder and my body is adapting to the conditions. Now I just need a hot Aug and Sept as well with maybe one cold dry long run so I can get a mojo boast before the race.
Nice pix, Neems. I should have posted a pic of me in the ice bath, in my running cloths and down jacket, with Cali giving me the you-are-crazy head tilt, then drinking the water and crunching the ice cubes.
Yes- You should have taken a pic! Maybe I'll get Joe to take a pic of me tomorrow doing the same after my long run, only it will be Otto sitting there with the "huh?" look on his face and trying to fish out the ice with his little paw.
Kathy- Kate is on the same plan and noticed the same discrepancy when I was with her this weekend. She looked up the workout again and found they must have "fixed" it because it now reads 2:15 when she looks at it online.
@Kris- I just looked. I am on Intermediate, week 14 (week 6 for shorter version). It says 2 hours, my older printed version says 2:15. (Can't remember when I actually printed it). But if you did 2:15 last week, why stress? It's all good. We'll get there!
Kitima -- I'm glad you didn't mace Bambi -- but what a fantastic thing for nature girl to spot on her ride.
Matt -- No cold weather back! Do you remember all those days of miserable, cold, windy bike rides? We don't want those back.
Nemo - Beautiful!
Hasan -- Glad you found us! You're racing Steelhead this weekend, right?
Int plan peeps: Plan says 2:00 for long run.
30/30s in. Brick run almost complete. I tripped over decorative cobblestones and have very icky gashed/bruised knee. Stupid cobbles. Taking it easy today, because I don't want to miss long run tomorrow.
Woweee, my post on FB created a firestorm of IM athlete panic!! Eeeerbody just follow your plans, I think we are all doing something different.
2:15 LR done today secondary to many issues that forced a schedule juggle. The temp was 77, but fortunately the dew point was down 2 points to 72. That is still humid, but made a huge difference!!! I felt really solid the first 1.5 hours, but started to fade in the last 45 min. I think I should have done another Powergel and will certainly next week. Took in 40oz h20 and weight still 4lbs down from pre-run.
Definately am bumping RR to next wknd!!
Good luck to all you peeps doing your LR manana !!
Kathy- Kate is on the same plan and noticed the same discrepancy when I was with her this weekend. She looked up the workout again and found they must have "fixed" it because it now reads 2:15 when she looks at it online.
Weird-cuz I just looked up both the 20 week plan and again at the 12 week and they both say 120 min. Now I'm really confused, but if Kate and Michele both saw 2:15....then probably just do that. Really 15 min isn't that much more.
Comments
Beth-yay, know what u mean about the construction on stick being annoying....very narrow road and no shoulder made for a harry part, I was glad it was short! Maybe see u on the loops
If not have fun and be safe as possible.
Michele-yep same as you....the fatique sets in if I stop moving! Otherwise I am getting used to just being fatiqued. I'm thinking feeling fatique is part of IM training, so we must be doing it right
David-good for you to knock out the long rides last weekend, especially with family stuff going on....it gets to be a tough balancing act with family. Where do u ride? I live in Brooklyn Park and ride out county 30 to 19. Then 19 to 24 and back. I may start adding more county rodes because that route is just 4. I like it cuz it is a mixture of flats and hills. You doing RR this weekend in the Cities or on the course?
Swim done this am. Though, ran out of time had to pick up my son from practice. I LOVE TUESDAYS!!! One workout seems like heaven!
Rock on everyone!
okay so I am swimming in lake, 3x week! ha. at this distance, to be honest a 25 yd pool and even last week's 50m pool seem tedious counting laps and mentally more challenging since I am boper swimmer, and like Michele, I love the feel of the water and like to zone out while swimming! so I hit the dirty lake at 6 a.m. mon/tues/friday and then if it calls for runs, I run afterwards... so yes I have tweaked those swim workouts. they took longer time wise by me figuring out the math, solo swimming at that...and I know he spent a lot of time on those, now next year when it will be too cold for lake swimming then I will go there, but I can swim solo in a 25 yd pool or meet people at a lake that one lap is estimated 1200 yards. the lake is closer to me too, 25' drive where the pool is 35' drive.. so you can see duh! hit the lake, running solo so i drop in at my favorite Rivertrail on my drive home and run with the dog and without any mental turmoil, hardly.... I have done my workouts which feel joyful! once I figured out my actual IM guesstimated time? took the pressure off.... I have just 7 weeks of doing what I love to do best... a personal retreat out there.... training and being outside. love it.
NEXT!!! Yep, I am feeling the same fatigue. Short, short fuse right now
Linda described it to a tee on FB as a "haze"!! I am curious where everyone's TSB is hovering these days? Sunday I was -46 and took a needed rest day, Monday - 31, today - 33. Only got to run yesterday due to Tstorms closing the pool.
Going to hit the pool later today, long run in am due to some scheduling issues, and bike Thurs. I am 90% that RR #1 gets bumped to 8/4 in hopes of a "cooler" day. This saturday forecast @ 97 degrees and that would be a recipe for disaster for moi'.
I think Michele Moreno was going to put together some type of spectator guide as well. With hers and David's, family should be all set!
Matt: Thanks for the input on the swim. I'm in the middle of debating with my DH about ROI on improving swim splits for adult swimmers (we who have not been swimming since infancy). I think there's much more to gain with improvement of technique, but since he hates swim drills he disagrees. Your experience proves me right.
Jim: Mickey Mouse pancakes are a great birthday breakfast!
David: Thank you in advance for making up a spectator guide!
Solid weekend of training in LP indeed. The interval run is scheduled for this afternoon for me. As for fatigue, it has set up seemingly permanent residence in my house. Not much is getting done except laundry for technical clothes. There are alot of loose ends flapping around in life right now: dishes, housework, bills. Yardwork is non-existent---I'm figuring it's more natural and organic. Ha!
Just found this @ simplystu.com. Video of run course !! This is the same guy that did the video Matt Sullivan linked us to.
http://c3.libsyn.com/media/20214/ss46.m4v?nvb=20100727173907&nva=20100728174907&sid=189a54cdd13b8550b711c2011afa7
congrats on the podium finish.
maybe the next time I will log on my workout - this is way too complicated (and intimidating ;-)) for me.... jk
good luck training everybody
Hasan, no worries or pressure to post. Just do what you can or want....we are all different. Some more chatty than others, others short and sweet. Do what works for you! Glad you found the thread and welcome to the IMWI group
30' frequency run this morning, and 3400 stinkin' yards this afternoon. Actually, the swim felt great; run not bad either. LP-tweaked those swim sets today, but did the work. Longer sets in a workout like that feel better to me.
Knocking out that 2:15 sucker tomorrow morning before the really nasty HHH comes back in tomorrow afternoon into Thurs. It's supposed to be brutal. Let you know how that goes.
Re TSS, last Thurs I was -37; Sat -41. Took Sunday off and didn't ride. Feel much better now.
Re the fatigue--I laughed at myself when I finished the swim today, b/c I didn't feel like climbing the ladder to get out of the pool--felt too tired.
I also find I don't like going up and down the house stairs much either, and sometimes try to avoid it. Seems too arduous. 
Good on you David for finessing the balancing act. I know how tricky that can be.
Hasan--jump in any time! We are the least intimidating group you'll ever meet. We're just trying to get it done, balance work and fam, and have some fun along the way. Great to have you on board. I'm one of the chatty ones.
Nice week of work shaping up, peeps. Onward!
Another simplystu video. This one shows transition!
Kathy - I live in S. Mpls, so sometimes I go out to Inver Grove Heights or take the Midtown Greenway and other trails to Wayzata. But those routes have too many stop signs and lights. Last weekend I drove out to Stillwater to ride the Square Lake course (26 mile loops). However, I forgot to download the course to my Garmin, so I made up my own route, eventually found 95 and went up to Taylors Falls and back. I stayed on 95 for probably 65 of the 82 miles which meant I did not get lost, but was bored. This weekend for the RR I'll do the Square Lake course. I would love, love, love to get out to Madtown again to ride the course, but I've spent enough money lately (new helmet, new saddle, swim punch card, Infinite, protein powder, and possibly some wheel covers).
I got in maybe 3000 in the pool last night. The water and air temp were very warm. I modifying the master's work out since all I know is freestyle and pushed it pretty good for a few laps. It was interesting feeling different ineffecincies in my stroke on the laps I went 100%. In other words, I felt some things I do not feel when I noodle along at 75% effort - which is what I typically do. Good stuff... lots of potential for stroke improvement.
LMAO!!!! That's hysterical!
I have been offline as I was in LP cheering on the gang. Everybody did great, awesome day to race there.
Did the bike course on Saturday , then followed the 112 with a 30 min brick. Saw Leigh and Dave Boyle out there. Beautiful course but certainly hilly.
Sunday did the course in reverse and saw Trent and the Halligan on both loops crushing it. There is a 6 mile climb doing the course in reverse, took me 38 min. to do. It was a struggle on some tired legs.
Monday ran most of the run course, 11 miles, 1:20:00 then swam for 40 min on the course, best place to swim anywhere.
After Monday's workout stood in line keeping my brother and Coach Patrick company while they waited to sign up for next year.
Did Wed. VO2 max ride and brick yesterday. Threw in an extra 40 min run this morning at zone 1 just to log some miles and will do my swim today at lunchtime.
Losing weight and feeling good, can't wait for long run tomorrow.
Thanks Kitima! I needed that laugh this week. The mental picture alone is priceless!
@Gina- thanks for the links. More info makes me feel much better!
Still recooping from last week so knocked off Monday. Nothing, I mean, nothing left in the legs. Did speedwork run last night after it rained so yes - super humid, but a hair cooler temps than last week. Was happy (and frankly a bit surprised) to be just a bit under the pace on the intervals (yah!!) Swam this am and agree on the intensity of the swim workouts. I'll either have no arms/shoulders left or I'll crush the swim this year. Whew!! I'm moving the Fri RR swim to Sun in hopes of getting a OW swim with distance to it. Bike/brick on tap for tonight then moving that back to Tues. Just works better for me and my legs. Looks like another HHH run for tomorrow. Thinking this is where we top out on the runs- 2 1/2 hrs. Gina- did you ever find out the progression on the long runs?
Bob- that sounds like it was a fun AND productive weekend! I gotta think about putting IMLP or IMWI on my calendar for next year as a Sherpa. I really enjoyed going to Lou last year.
Kris- I hear ya on the legs! I did the Brick today and felt great, but I know that Long Run tomorrow is gonna be pretty rough. I've already got ice stocked up for the post run bath.
I'm still wrapping my head around the race rehearsal this weekend. I think I've picked out a reasonable route that won't have me riding in too much beach traffic but also won't have me outside cellular service for long periods. It's a delicate balance!
I had a great Brick this morning. I've always liked 30/30s, they just seem "fun" to me in a way that FTP intervals never do. The one nice thing about getting up at the crack of dawn to do these workouts is that you actually get to see the crack of dawn!
I decided to stop and take a picture for you guys this morning:
It may be flat here, but it is beautiful.
Yesterday I decided not to workout in the morning and instead I played with Abigail for 2 hours before work while Theresa slept in. We had fun working on Abigails standing skills and some very assisted "walking" accross the room. She already has a great forefoot strike as she likes to stand on her toes :-)
At lunch I got out and did some strides and a solid run in the sun, heat and humidty. Last night I tried out a different masters program. On the positive side, I swam 3600 M in under an hour so it was by far the longest swim I have done in a while and the time flew by. However I was going to masters to have people to chase, but instead I was the fastest one there of 7 people....go figure. I know there has to be some faster swimmers in the area I just need to find them.
Long Run this morning. Of course I came home pissed off as I didn't hit a single target pace. My 2 x 12' where at 6:04 and 5:58 so over 15 sec per mile slow, and MP at the end was almost 30 sec per mile slow. On the positive side though, I finished strong and still averaged under my goal IM pace. Checked the weather when I finshed, it was 79 and 90% humdity at 7 AM....not hot, but not exactly cool either.
I definitely have a love/hate relationship with the weather at the moment. I love all the humidity and heat during the day as it is going to help me acclimate, however I find it very frustrating that I'm not hitting my target paces and my long runs are slower than last year (even though we had a much cooler summer).
Yep, can relate to spending freeze on tri stuff!! The gear is way to much fun to buy : 
Have fun on square lake course and it won't cost you nothing : O)
Is everyone doing 2:15 tomorrow? My plan says 120....just wondering cuz Gina and Linda did 2:15 today....maybe my plan is wrong? I am on week 6 of 12 intermediate. RR this weekend right? Just want to make sure I am following the right week.....Gina and Linda u are messing with my mind
I'm ok really......
One word.....JEALOUS!
2:15 in the books. Not a bad run--solid B/B+. About 30" per mile slower than '08, but whatcha gonna do? I'm giving it my best shot, and that's all I got at the moment. Glad that's done.
@Matt--I smile every time I read people changing the rules on themselves re the weather--and I have been as guilty as anyone. Seriously, dude, read any reputable report/article on the effects of heat and humidity on pace. No way are you going to run the same speed with a 70+ dew point. Or if you do, you won't last any length of time. That's simply a physiologic reality, not a bad performance on your part. Really, take a minute to search the NYT or the Science of Sport blog on the effects of H & H. You'll feel lots better with perspective and solid fact. Come Fall, or when this breaks, you'll perk right back up.
@Bob--how can you do all that??? WOW, what a weekend. I'm envious of you folks who can pack it on, and come back wanting more. In my next life.
Impressive, and it sounds like a lot of fun.
Nice pix, Neems.
I should have posted a pic of me in the ice bath, in my running cloths and down jacket, with Cali giving me the you-are-crazy head tilt, then drinking the water and crunching the ice cubes. 
I ended up doing 2:15 last week- just the way the route ran, especially with heat factor.
Nemo- Very pretty pics. Best time of day! Guessing that is your backyard.
So tired last night. I laid down at 9:30 and I was out! Best night of sleep I have had in quite a while. 8 hours later I still felt tired but at least I woke up.
Got out for my swim. I will admit, I am a lazy swimmer. All of that "T-pace minus 3 seconds" or whatever, I just ignore that part. I know- I would never do that on the bike or run unless I had injury or fatigue, but swimming.... as I said- lazy. I figure if I put in the distance I am good. Today, I decided to see what I could really do. (I swapped things around, so this may not have been your Tuesday swim). For me it was 6x400 (and I forget the pace instructions). My goal was to to try and be consistent across each individual 400 and also across all 6. Normally my 400s come in around 7:00. Today was a good day. They all came in at 6:23-6:35. I was quite surprised but happy. The 6x100 that came after with 50 sprint/ 50 easy, was a lot less fun.
As I said, I have rearranged my schedule due to family obligations. I am doing my first 2:30 run tomorrow. Arranged to go in to work 1 hour late so I can nap after that effort. Working on my route so I only do 2 big loops. Starting to see the light at the end of the tunnel. Although I really wish summer would never end.
Yes- You should have taken a pic! Maybe I'll get Joe to take a pic of me tomorrow doing the same after my long run, only it will be Otto sitting there with the "huh?" look on his face and trying to fish out the ice with his little paw.
Kathy- Kate is on the same plan and noticed the same discrepancy when I was with her this weekend. She looked up the workout again and found they must have "fixed" it because it now reads 2:15 when she looks at it online.
@Kris- I just looked. I am on Intermediate, week 14 (week 6 for shorter version). It says 2 hours, my older printed version says 2:15. (Can't remember when I actually printed it). But if you did 2:15 last week, why stress? It's all good. We'll get there!
Matt -- No cold weather back! Do you remember all those days of miserable, cold, windy bike rides? We don't want those back.
Nemo - Beautiful!
Hasan -- Glad you found us! You're racing Steelhead this weekend, right?
Int plan peeps: Plan says 2:00 for long run.
30/30s in. Brick run almost complete. I tripped over decorative cobblestones and have very icky gashed/bruised knee. Stupid cobbles. Taking it easy today, because I don't want to miss long run tomorrow.
Woweee, my post on FB created a firestorm of IM athlete panic!!
Eeeerbody just follow your plans, I think we are all doing something different.
2:15 LR done today secondary to many issues that forced a schedule juggle. The temp was 77, but fortunately the dew point was down 2 points to 72. That is still humid, but made a huge difference!!! I felt really solid the first 1.5 hours, but started to fade in the last 45 min. I think I should have done another Powergel and will certainly next week. Took in 40oz h20 and weight still 4lbs down from pre-run.
Definately am bumping RR to next wknd!!
Good luck to all you peeps doing your LR manana !!
Weird-cuz I just looked up both the 20 week plan and again at the 12 week and they both say 120 min. Now I'm really confused, but if Kate and Michele both saw 2:15....then probably just do that. Really 15 min isn't that much more.