Suffered in the same heat/humidity as mancona this morning for my 2:30 / 20.5 mile long run. Got started at 5:00 to try beat some of it but the dew point was still 72. Hit my 15' HMP intervals right on but I knew I'd be paying for it later. 45' at LRP (7:45) was about 15"/mile slow, then it was time to buck up for the 30' @ MP (what I call my 'Mile 18' during these long run workouts). Given the conditions and the way I was feeling I decided to make it 30' of not slowing down (keep it faster than LRP) but I'd try my hardest to hit my MP (6:36). Ended up getting pretty close to MP averaging 6:48 for the 30' interval. All in all I was pleased with the effort, the fact that I didn't give up and the paces I hit.
Pre-run weight: 167 Post-run weight: 162 Water intake: 120 oz (7.5 lbs) Thought I hydrated pretty well but apparently not.
Massage tonight is going to feel soooooo good!
Swim RR for me tomorrow morning, then heading to Madtown Friday morning for the race sim. Looks like the humidity is going to go away for a couple days around here thankfully!
For all of you doing your long runs tomorrow be careful out there!
I am laughing out loud!!! I am running I think 2 hours with David wonn and my dog Rudy tomorrow at 5:15!!! if that makes any of you feel better! love the pic Nemo!! leaving for fam vacay tomorrow and almost like a chicken with head cut off but organized, I had to sit down honestly! but about to go back at it. packing and etc. so no riding for me this weekend. but did pack my run stuff. Dallas! 6 flags on Friday! and nope I don't like roller coasters. my weight is down too a bit... and husband said "you are looking skinny" = was that good or bad ? dunno but after 26 years of marriage, I didn't ask either! ha. don't wanna scare off the newlyweds here! y'all have a good tng weekend.
I thought my 5:00 ride was early until I saw your post. It was significantly cooler here today... Figures after yesterdays brutal long run.
I hade probably my best interval bike workout of the year with 4 x 10 at .99, 1.0, 1.2, 1.4! Came off he bike feeling great and did a easy 4.1 mile brick run.
Well Matt- send some of that cool air down here will ya? The humidity came back some time mid day yesterday and my run this morning looked a lot more like a death march. OWWWWWWWWW! There's no way I can swim AND run tomorrow and then get the RR done on Saturday without completely crashing and burning. So it's just gonna be the swim. All 2.4 miles of it in a 25 meter pool- ugh thats a lot of laps! If I thought I could get Joe up early enough to "surf" while I swam, I'd consider doing it in the ocean, but I don't want to swim out there in the early morning by myself- too risky.
PS- we must be closing in on T-6 weeks, 'cause I've noticed a significant change in my temperment. I'm getting pretty edgy lately, short with coworkers, and little patience for just about anyone. I need to remind my hubby that the next few weeks will be a challenge for both of us!
PS- we must be closing in on T-6 weeks, 'cause I've noticed a significant change in my temperment. I'm getting pretty edgy lately, short with coworkers, and little patience for just about anyone. I need to remind my hubby that the next few weeks will be a challenge for both of us!
Nice to hear it's not just me!! I could chews nails right now and rapid fire shoot them at just about anyone
Too funny- I am noticing wayyyy much the same (although my co workers would tell you it's lasted longer than the last 1-2 weeks :-) ) I had a conversation with a girlfriend on our long run this morning who's training for LOU. It's her first IM and the fatigue, edgy, cranky thing set in last week. She said she sat her husband down for a talk last weekend and warned him about the next few weeks. On Monday, she was feeling cranky so he went out and came back with lunch. God bless all the DH's and kiddos who put up with us in these days!!
Long run done... 2 hrs 24 mins... HUMID like you wouldn't believe. My clothes must have weighted 10 pds when I took them off- YUCK!! Need to work on my hydrating and getting in the electrolytes on the runs. I nail it on the bike but for some reason, you turn me loose on the run and it goes out the window. Foot, shoulder and calf cramps... drinking up now though!
All of you Moo-ers are doing FANTASTIC! Keep on keepin' on! I can soooo relate to the edgy thing! Can't sit still! Insomnia for several nights now! Gotta learn to turn off the brain! @ Kris, how about turning off that humidity in the Ville, round about August 29th, okay? Thanks!
Nice work getting the long run done in the heat and humidity today!
@Kris - Funny you mention the 10 lbs of clothes as I usually go straight to change after my workout, but yesterday Theresa and Abigail were already so I stopped to talk for a minute and made a huge puddle on the floor in no time at all... I basically seemed like I had just got out of a pool.
@Nemo - the dew point yesterday was 73 and today it was 65 and felt like a world of a difference... hopefully some of that relief will head to the south and east.
BTW - i know it is nothing compared to other parts of the country but we are about to have the 20th day in a row in Chicago over 80, which will be the first time ever that has happened. We have also had more days over 90 this summer than the last 2 combined and it isn't even August yet which is the hotest month typically.
Good job running, everyone! My knee saiding a clear and resounding "no" to running. I think it is still a little bruised. It was ice pack this morning and, hopefully, I'll be able to get long run in tonight, or at least the meaty part of it tomorrow.
I can't swim until the wounds are closed, right?
Yup. Totally in a fog. I was out with one of my friends last night and described how I'm feeling. She told me I sounded like an actor during tech week -- and then got lots of sympathy when she found out my tech week lasts the entire month of August.
Beth, wounds? I think I missed something....did you have an accident?
Got the long run done...not as humid in MN as most of you guys have south of me. Actually very pleasant run from 6:40 am ish to 8:30ish. Cut the run short today due to picking up son after practice. I usually get there earlier, but feeling tired this am...anyhow I'm calling it good. pick up more next week.
Barb---countdown to Lou!!!! I'm glad IM peeps aren't counting down quite yet...not ready...almost....but not yet
Got the long run done, 2:30 but only 15.2 miles. I am pokey. Temp was 74 and humid at start, storms moving in.
First loop had the HMP intervals, did fine, but probably didn't drink enough Heed. Got to bottle stash and had a gu with lots of water. Started 2nd loop feeling good, but this was a much hillier loop. Decided that MP +10" would have to suffice and I was able to hold that. I did break up that interval so that I only ran on flats, otherwise it was uphill and I had to walk or jog. Last 3 miles were just painful, no energy in the legs. I was carrying another gu, but never thought to take it- DUH!
Smoothie, legs up, ice bath, and brief nap before getting ready for work. Went in an hour late as I knew this would really shell me.
Sounds like the heat and humidity are really affecting a huge number of us. Stomach is still "off". Took me 2 hours to get the smoothie down, now sipping on Emergen-C water. Lunch does not sound appealing.
How sore are your legs after a long run? Mine are pretty darn sore today. I'm wondering what's "normal," and if everyone gets some soreness afterwards?
Distressing me to have that quad pain come back a tad--anything over 2 hours, and it starts to happen. Trails in ME were better it seems, even if very hilly. I wasn't as sore after 2 hours last week on the dirt. I would run on that nice trail near my house, but I can't get water when I need it, and I went through ~70 oz yesterday.
Linda- my legs are aching today. The schedule is just piling up on them. Sat/Sun long rides, Mon off, then Tues run intervals, Wed Bike Intervals/Run, and Long run today. I shoulda seen it comming. I did take a quick ice bath after the run- but they are still tender. I've got a massage scheduled for tonight which should help get me ready for Saturday. Please let the humidity drop by then!
Oof. Today was rough. 75 degrees + 80% humidity so just sweating buckets from start to finish. So when does the acclimating start? I'm still dragging ass in the heat. Took in 50 oz of my infinite mixture (approx 140 cals an hour) for the 2:15 and was still down 4.7 lbs. Felt pretty good the first loop and then most definitely slowed on the back half. ended up with a little over 14 miles, hopped in the shower and raced off to work.
So I've gotta ask since most of us are in around the same size and weight. what are you ladies really taking in from a fluid perspective on these runs?? a bottle an hour felt like a lot to me, but obviously not. what do you aim for on race day??
@LP- my legs are definitely sore but that could be the back to back long rides/long run last weekend. To be honest I don't force the intervals on my long runs, at least not for these runs. It kills me going into the weekend if I do. Instead, I target the last 1:45 run and race it more or less to see what my half mary split is. Then I use that for my vdot since it's more accurate than a 5k. Right now, I just get out and run. The terrain around my house takes care of the rest.
@Leigh - Since I'm closer in size to most of the Chicas then to the guys, I'll chime in
yesterday we had similar conditions with a temp of 79 and humidity of 90% at 7 AM. I took in 16oz of water when I got out of bed (after weighing in and peeing), and another 16 oz about 10 minutes later right before I walked out the door to try and "preload" a little. I brought my fuel belt with me that had 32 oz of water and I took every single drop (and wished I had more). When I walked in the door I had another 32 oz as I could tell I was way behind on hyrdration and needed something quick.
Pre run 138.2 lbs, post run 133.0 lbs. Took in 96 oz of water, and still lost 5.2 pounds additional pounds. My simple math says 83.2 + 96 = 179.2 oz lost over 2 hours = so I'll round to 90 oz per hour of sweat loss (~5.5 lbs).
In otherwards 96 oz didn't cut it and I need more in conditions like yesterday. I'm going to continue to try to increase how much I take in and next week I will be stopping mid run to refill my fuel belt. I don't know the right answer, but I'm going to keep trying to increase how much I take in until I can't take any more in, have issues with bloating or the water in the stomach feeling, or finish at the same weight that i start (probably impossible).
I've been closely tracking my weight loss during long runs and in various conditions over the last month (and increasing my consumption at the same time). Yesterday was both the most I've drank and the most I've lost during a run at 5.5 lbs per hour ... FWIW my average as been closer to 3.5 lbs per hour.
I know that doesn't answer your question, but hopefully it gives everyone a data point to use when figuring out what you need to take in.
Beth: Swimming in a well-chlorinated pool with road rash will not hurt the road rash, but people who run the pool, people in the pool may not like it---sometimes there's a rule about swimming in public pools with open wounds. I would NOT swim OWS (except maybe the ocean--and not the part with the oil spill or jellyfish infestation) with road rash. So, yes you can swim with road rash.
Leigh: When it's hot and humid, 50oz of fluid doesn't even last me 2 hours...more like 90 minutes. That hydration pack I wear holds 50 oz. I've bonked spectacularly from dehydration after sucking it dry within 75 minutes and calling Kevin to come pick me up after 1.5 hours on days hotter than 88 degrees. However, I drank barely half of that water (and still had to pee) on the day we ran in Lake Placid. So I guess it depends on the sweat rate. I'm thinking 30-40 oz/hour on hot days (which is temps >85 degrees for me).
Linda: My legs were sore after the long run this weekend. As Leigh said, it was probably the long ride/long run combo. I was hobbling around like I had just done IMLP. I really wish I'd taken the time to take an ice bath, but went and stood on pavement for hours in the sunshine. I run part of my long runs on trails. As for the intervals, if it's hot I'll do the intervals on the trails where it's shady and cooler by running up the hills and flats hard, resting on the downhills. If it's not hot, I'll try to run the intervals on pavement and rest on the trails. I don't look at the Garmin at all on the trails as all the paces will be much slower.
Did 2:30:00 run this morning, got in 20.02 miles at a total average pace of 7:30's. It was quite humid and I also did not get in enough fluids since I lost 4.2 pounds and did not pee at all. Took in about 60 oz.
I felt really good though, everytime I looked at my Garmin I was running faster than I should have. Unfortunately for some reason my data got lost when I was trying to download it. Felt good to hit my HMP and MP numbers, have not been doing that consistant enough.
Took an ice bath right away along with recovery drink then put on compression tights. Legs are very sore and fatigued, but mentally I'm very happy.
Anxious to see how the legs feel for the RR on Saturday after all the training up at LP and this week. Thanks to those who have posted their RR plan, have not had the time to formulate mine yet, but they certainly will help.
@ Bob- where are you doing your RR btw?? methinks Dave and I will be up on the T-man course. good variety of terrain and some good hills to practice staying in the goal gears.
@ Kitima + Mancona- that's a lot of fluids. yikes. I need to start being more dilligent about that. not like the weather isn't perfect to start playing around with different combo's.
Re: being snippy lately...absolutely! I didn't realize it until I read your post, Nemo. I guess it's that time of IM training where all this fatigue and race prep thinking has our brains tapped out. Any other requests, noise, decision to make, etc. and the brain just revolts.
Re: tired/sore legs after the long runs...actually my legs have been feeling amazingly good this year after long runs. In the past couple years I was definitely sore and hobbling around quite a bit. The differences I can point to:
Better nutrition than in years past (a ton more fruits/veggies, very lean meats and good fats. No processed junk at all)
Very focused on recovery (recovery drink/smoothie immediately after finishing, 5-10' light stretching, legs up for at least 15', ice bath for at least 10', compression tights)
Omega-3 fish oil supplements everyday (anti-inflammatory)
Stay off feet as much as possible rest of day, then light stretching in evening
Try to get professional massage every 3 weeks (do self-massage/foam roller almost every night)
So this morning I did my race simulation swim. It didn't go great at all but it gives me a baseline. I was not at all in the right mindset, nor did I fuel up ideally before the session. It was in a 25 yard pool, so that sucked. Anyway, here's the result:
2.4 miles (4200 yards) total time: 1:07:15
1st 1000: 15:31 (pushed hard for first 500 yards)
2nd 1000: 15:51
3rd 1000: 16:12
4th 1000: 16:21
remaining 200: 3:10
I don't like seeing the positive split, but I just wasn't feeling it - neither physically (stroke sucked) nor mentally (attitude sucked). I almost bailed on it about 1500 yards in. Ideally, I'd like to be about 4' quicker on race day, which I think I can do since I really felt like I left a lot of effort out there today. Hopefully better stuff to report after tomorrow ride/run simulation.
Ideally, I'd like to be about 4' quicker on race day, which I think I can do since I really felt like I left a lot of effort out there today.
I think you're right about this. You've been swimming very well and putting a lot of work in. 4200 in a 25 yard pool is not fun, especially if the motivation is not there. When you are tapered and in a wetsuit in Lake Monona, I predict you will be right around 1:00 even! Hey, no pressure though.
Jim- you've given me the mojo I need to get in the pool tomorrow and do those 77 laps! If you can do it, I can!!! Thank you! Good luck with the rest of the RR tomorrow!
I've decided I'm doing the RR in Walden. I'll swim for 1:20-1:25 which is more time than I would need swimming in a pool, but I'll be in my wetsuit so it will be easier. I'd like to swim in my LS one as I will in WI, but I think it will be too warm. Swam long in it in ME, so I should be good.
Boyle friends--I know Fridays are likely bad for you, but I'm willing to meet you any time (early) at Walden if you want to come down. (Boyles and I had very much fun doing the last swim RR together before FL. )
Now I just have to decide where to do the bike RR. I think I just turn my mind off and do loops through Concord--for hours and hours.
at hotel internet in dallas concierge getting somesnacks for Grace andchecking in. drove here with 4 kids made it safely we just went to hotel pool top fllor dallas while guyz at baseball game
not sure what I drink but lots. I take chick broth and IM perform in two small bottles in my short pockets (by desoto) and drink from water fountains. yes on clothes weighing a bunch, did 11 miles this morning, felt good with David and he had watermelon at end, with dog too! so a good run.
back to room, soaking wet.. okay the pool is about 15 yards long and I forgot swim cap and goggles so in reg two piece with kids' goggles and no swim cap I got in for a short swim!! and then we hit the hot tub when the guy got out.... me and Grace!! and reading Fitness magazine... a little break thru Sunday. as you know I have been dogging myself out and now a little fam vacay before school starts!! and yes we went further south to check out the heat here... tomorrow 6 flags!! no really.
@ Leigh, Dave, I wil be doing my RR from my home heading south to Salisbury and then back up the coast into Maine to MT. Aggy and back.
I plan on heading up to do the Timberman course the following weekend with my brother, his RR for the Timberman 70.3. I'm doing the Timberman sprint this year, are you guys going to be racing that weekend?
Comments
Pre-run weight: 167
Post-run weight: 162
Water intake: 120 oz (7.5 lbs)
Thought I hydrated pretty well but apparently not.
Massage tonight is going to feel soooooo good!
Swim RR for me tomorrow morning, then heading to Madtown Friday morning for the race sim. Looks like the humidity is going to go away for a couple days around here thankfully!
For all of you doing your long runs tomorrow be careful out there!
http://www.runtri.com/2007/07/ironman-wisconsin-2007-what-to-expect.html
a friends sent this to me, good info on it. m
I thought my 5:00 ride was early until I saw your post. It was significantly cooler here today... Figures after yesterdays brutal long run.
I hade probably my best interval bike workout of the year with 4 x 10 at .99, 1.0, 1.2, 1.4! Came off he bike feeling great and did a easy 4.1 mile brick run.
Nice to hear it's not just me!! I could chews nails right now and rapid fire shoot them at just about anyone
Long run done... 2 hrs 24 mins... HUMID like you wouldn't believe. My clothes must have weighted 10 pds when I took them off- YUCK!! Need to work on my hydrating and getting in the electrolytes on the runs. I nail it on the bike but for some reason, you turn me loose on the run and it goes out the window. Foot, shoulder and calf cramps... drinking up now though!
@Kris - Funny you mention the 10 lbs of clothes as I usually go straight to change after my workout, but yesterday Theresa and Abigail were already so I stopped to talk for a minute and made a huge puddle on the floor in no time at all... I basically seemed like I had just got out of a pool.
@Nemo - the dew point yesterday was 73 and today it was 65 and felt like a world of a difference... hopefully some of that relief will head to the south and east.
BTW - i know it is nothing compared to other parts of the country but we are about to have the 20th day in a row in Chicago over 80, which will be the first time ever that has happened. We have also had more days over 90 this summer than the last 2 combined and it isn't even August yet which is the hotest month typically.
Good job running, everyone! My knee saiding a clear and resounding "no" to running. I think it is still a little bruised. It was ice pack this morning and, hopefully, I'll be able to get long run in tonight, or at least the meaty part of it tomorrow.
I can't swim until the wounds are closed, right?
Yup. Totally in a fog. I was out with one of my friends last night and described how I'm feeling. She told me I sounded like an actor during tech week -- and then got lots of sympathy when she found out my tech week lasts the entire month of August.
Beth, wounds? I think I missed something....did you have an accident?
Got the long run done...not as humid in MN as most of you guys have south of me. Actually very pleasant run from 6:40 am ish to 8:30ish. Cut the run short today due to picking up son after practice. I usually get there earlier, but feeling tired this am...anyhow I'm calling it good. pick up more next week.
Barb---countdown to Lou!!!! I'm glad IM peeps aren't counting down quite yet...not ready...almost....but not yet
@Kathy - I fell and scraped up my knee yesterday. Nothing major. Just kinda dumb.
First loop had the HMP intervals, did fine, but probably didn't drink enough Heed. Got to bottle stash and had a gu with lots of water. Started 2nd loop feeling good, but this was a much hillier loop. Decided that MP +10" would have to suffice and I was able to hold that. I did break up that interval so that I only ran on flats, otherwise it was uphill and I had to walk or jog. Last 3 miles were just painful, no energy in the legs. I was carrying another gu, but never thought to take it- DUH!
Smoothie, legs up, ice bath, and brief nap before getting ready for work. Went in an hour late as I knew this would really shell me.
Sounds like the heat and humidity are really affecting a huge number of us. Stomach is still "off". Took me 2 hours to get the smoothie down, now sipping on Emergen-C water. Lunch does not sound appealing.
How sore are your legs after a long run? Mine are pretty darn sore today. I'm wondering what's "normal," and if everyone gets some soreness afterwards?
Distressing me to have that quad pain come back a tad--anything over 2 hours, and it starts to happen. Trails in ME were better it seems, even if very hilly. I wasn't as sore after 2 hours last week on the dirt. I would run on that nice trail near my house, but I can't get water when I need it, and I went through ~70 oz yesterday.
Oof. Today was rough. 75 degrees + 80% humidity so just sweating buckets from start to finish. So when does the acclimating start?
I'm still dragging ass in the heat. Took in 50 oz of my infinite mixture (approx 140 cals an hour) for the 2:15 and was still down 4.7 lbs. Felt pretty good the first loop and then most definitely slowed on the back half. ended up with a little over 14 miles, hopped in the shower and raced off to work.
So I've gotta ask since most of us are in around the same size and weight. what are you ladies really taking in from a fluid perspective on these runs?? a bottle an hour felt like a lot to me, but obviously not. what do you aim for on race day??
@LP- my legs are definitely sore but that could be the back to back long rides/long run last weekend. To be honest I don't force the intervals on my long runs, at least not for these runs. It kills me going into the weekend if I do. Instead, I target the last 1:45 run and race it more or less to see what my half mary split is. Then I use that for my vdot since it's more accurate than a 5k. Right now, I just get out and run. The terrain around my house takes care of the rest.
@Leigh - Since I'm closer in size to most of the Chicas then to the guys, I'll chime in
yesterday we had similar conditions with a temp of 79 and humidity of 90% at 7 AM. I took in 16oz of water when I got out of bed (after weighing in and peeing), and another 16 oz about 10 minutes later right before I walked out the door to try and "preload" a little. I brought my fuel belt with me that had 32 oz of water and I took every single drop (and wished I had more). When I walked in the door I had another 32 oz as I could tell I was way behind on hyrdration and needed something quick.
Pre run 138.2 lbs, post run 133.0 lbs. Took in 96 oz of water, and still lost 5.2 pounds additional pounds. My simple math says 83.2 + 96 = 179.2 oz lost over 2 hours = so I'll round to 90 oz per hour of sweat loss (~5.5 lbs).
In otherwards 96 oz didn't cut it and I need more in conditions like yesterday. I'm going to continue to try to increase how much I take in and next week I will be stopping mid run to refill my fuel belt. I don't know the right answer, but I'm going to keep trying to increase how much I take in until I can't take any more in, have issues with bloating or the water in the stomach feeling, or finish at the same weight that i start (probably impossible).
I've been closely tracking my weight loss during long runs and in various conditions over the last month (and increasing my consumption at the same time). Yesterday was both the most I've drank and the most I've lost during a run at 5.5 lbs per hour ... FWIW my average as been closer to 3.5 lbs per hour.
I know that doesn't answer your question, but hopefully it gives everyone a data point to use when figuring out what you need to take in.
Leigh: When it's hot and humid, 50oz of fluid doesn't even last me 2 hours...more like 90 minutes. That hydration pack I wear holds 50 oz. I've bonked spectacularly from dehydration after sucking it dry within 75 minutes and calling Kevin to come pick me up after 1.5 hours on days hotter than 88 degrees. However, I drank barely half of that water (and still had to pee) on the day we ran in Lake Placid. So I guess it depends on the sweat rate. I'm thinking 30-40 oz/hour on hot days (which is temps >85 degrees for me).
Linda: My legs were sore after the long run this weekend. As Leigh said, it was probably the long ride/long run combo. I was hobbling around like I had just done IMLP. I really wish I'd taken the time to take an ice bath, but went and stood on pavement for hours in the sunshine.
I run part of my long runs on trails. As for the intervals, if it's hot I'll do the intervals on the trails where it's shady and cooler by running up the hills and flats hard, resting on the downhills. If it's not hot, I'll try to run the intervals on pavement and rest on the trails. I don't look at the Garmin at all on the trails as all the paces will be much slower.
Did 2:30:00 run this morning, got in 20.02 miles at a total average pace of 7:30's. It was quite humid and I also did not get in enough fluids since I lost 4.2 pounds and did not pee at all. Took in about 60 oz.
I felt really good though, everytime I looked at my Garmin I was running faster than I should have. Unfortunately for some reason my data got lost when I was trying to download it. Felt good to hit my HMP and MP numbers, have not been doing that consistant enough.
Took an ice bath right away along with recovery drink then put on compression tights. Legs are very sore and fatigued, but mentally I'm very happy.
Anxious to see how the legs feel for the RR on Saturday after all the training up at LP and this week. Thanks to those who have posted their RR plan, have not had the time to formulate mine yet, but they certainly will help.
@ Kitima + Mancona- that's a lot of fluids. yikes. I need to start being more dilligent about that. not like the weather isn't perfect to start playing around with different combo's.
Re: being snippy lately...absolutely! I didn't realize it until I read your post, Nemo. I guess it's that time of IM training where all this fatigue and race prep thinking has our brains tapped out. Any other requests, noise, decision to make, etc. and the brain just revolts.
Re: tired/sore legs after the long runs...actually my legs have been feeling amazingly good this year after long runs. In the past couple years I was definitely sore and hobbling around quite a bit. The differences I can point to:
So this morning I did my race simulation swim. It didn't go great at all but it gives me a baseline. I was not at all in the right mindset, nor did I fuel up ideally before the session. It was in a 25 yard pool, so that sucked. Anyway, here's the result:
I don't like seeing the positive split, but I just wasn't feeling it - neither physically (stroke sucked) nor mentally (attitude sucked). I almost bailed on it about 1500 yards in. Ideally, I'd like to be about 4' quicker on race day, which I think I can do since I really felt like I left a lot of effort out there today. Hopefully better stuff to report after tomorrow ride/run simulation.
I think you're right about this. You've been swimming very well and putting a lot of work in. 4200 in a 25 yard pool is not fun, especially if the motivation is not there. When you are tapered and in a wetsuit in Lake Monona, I predict you will be right around 1:00 even! Hey, no pressure though.
Beth - yes doing steelhead on Saturday, that's why i changed up my plan for the week, and ran long on tuesday.... u doing steelhead?
going for 30/30s w/ brick now - not sure i'll be recovered by Saturday;-)
good luck to everybody on RR saturday - sure you WILL rock it
I've decided I'm doing the RR in Walden. I'll swim for 1:20-1:25 which is more time than I would need swimming in a pool, but I'll be in my wetsuit so it will be easier. I'd like to swim in my LS one as I will in WI, but I think it will be too warm. Swam long in it in ME, so I should be good.
Boyle friends--I know Fridays are likely bad for you, but I'm willing to meet you any time (early) at Walden if you want to come down. (Boyles and I had very much fun doing the last swim RR together before FL.
)
Now I just have to decide where to do the bike RR. I think I just turn my mind off and do loops through Concord--for hours and hours.
not sure what I drink but lots. I take chick broth and IM perform in two small bottles in my short pockets (by desoto) and drink from water fountains. yes on clothes weighing a bunch, did 11 miles this morning, felt good with David and he had watermelon at end, with dog too! so a good run.
back to room, soaking wet.. okay the pool is about 15 yards long and I forgot swim cap and goggles so in reg two piece with kids' goggles and no swim cap I got in for a short swim!! and then we hit the hot tub when the guy got out.... me and Grace!! and reading Fitness magazine... a little break thru Sunday. as you know I have been dogging myself out and now a little fam vacay before school starts!! and yes we went further south to check out the heat here... tomorrow 6 flags!! no really.
m
@ Leigh, Dave, I wil be doing my RR from my home heading south to Salisbury and then back up the coast into Maine to MT. Aggy and back.
I plan on heading up to do the Timberman course the following weekend with my brother, his RR for the Timberman 70.3. I'm doing the Timberman sprint this year, are you guys going to be racing that weekend?