!! Week 10 - 12/18 -20: from training to execution !!
Greetings from Hilton Head, SC. Patrick's admin instructions are out. RR #2 is done. Fun, shorter volume work ahead to stay sharp. Many race preparation and execution thoughts. It should be fun!
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We're done with all the key workouts........time to rest up alittle
P
100F this week every day until Friday....My pace running and watts biking has been lower than normal. Gotta think this doesn't reflect fitness and what I'll do on raceday.
Handed bike over for race tuning, new bar tape, etc. New tires bought.
Obsessing about my "one thing."
Thinking through 'what if' scenarios.
Cutting back on starches & caffeine.
Good times...
No worries, Chad. Happened to me, too, as well as with my training partner. Listen to Patrick's podcast this week and blame it on the taper!
Swim and run went much better today.
I second that Dan/Chad - my bike intervals were really rough! One of the worst feeling bikes I've had lately! Thank you, I will blame it on tapering...The good news was that my swim felt great. Led my lane in a last set of 8 x200s - I think my arms felt obliged to do some work for a change and let my legs cruise along.
Two more weeks until travelling!
My FTP level is 260. First 15 min 257, then 249, then 240. I could see the impact of the heat! I finished the ride with my highest NP for a 90 min ride at 229W for an IF of .881.
I wish I knew where that ride came from? Just the prior week I could not make it through the first 20 of the FTP test. Boy our bodies do some strange things as they absorb the EN work plan.
Matt
Should I just completely stand down and take a couple days off because I have my 2 rides tomorrow and Sunday? or just keep fighting threw my workouts and over the course of the next 2 weeks my body will recuperate and be strong and ready.
Need some help on this!
Mowed, the lawn (no real accomplishment I have a large commercial zero turn mower so it is super easy)
Then went and did the ABP ride. .826 IF 1:52 I will do the 3 hr ride tomorrow.
Feeling good
I did a sprint tri today (Lums Pond, DE). Probably not the smartest thing, but I walked away without injury. Averaged 23.5 mph on the bike and 6:12/mile on the run. Apparently my 48 - 49 VDot is set a little low, but I'm still going to pace based on that and heart rate. IM training definitely gave me a new mental edge in this short race. I hadn't done a sprint since 2005. Just felt like I needed to race in advance of IMLou... Had a great time!
@Yasko...bring your wetwuit, but expect 98% chance it will be no wetsuit. The slowness is more psychological........my best wetsuit IM was 1:01 and I did 1:04 nonwetsuit (but did wear a speedsuit)at IMLOU last yr. So not that much difference.
BTW.....if the weather forecast is accurate...so far their saying 93F and sunny on race day .....the EN pacing/powermeter guidelines will be invaluable. Everyone in the race will slow down alittle with those conditions but the ENers will slow down less compared to others! INHO
Current water temperature in the low 80s so unlikely you will get to use your wetsuit. In fact, I did the practice swim there on 6/12 and it was above 78 then. I think most use a speedsuit for this race.
Here is where I got the water temperature info:
http://www.louisville.com/content/swim-ohio-river-louisville-ohio-river-open-water-swim-fitness-and-health
The ten day forecast end on Thu 8/26 at 71 for a low and 89 for a high. The low humidity in the Ohio Valley has been wonderful the last two days so just maybe we get some low humidity for our race. But I am mentally preparing for a high of 90 and plenty of humidity.
Hi Everyone!
How are you?! It's quiet around here..is everyone doing well? I'm heading out to do my run after work today. Looking forward to just having some time to think/visualize. Can't believe I'll be in Louisville in a week! We'll all be getting ready to go to dinner!
I think packing is going to be a week-long process, I may start tonight. On Saturday I drop my bike off at tri-transport. Woo-hoo!
The hay is in the barn people! We're so close!!
I am soooo excited!! Scared too, I will admit, but as you say..the hay is in the barn! Gonna get this sucker done, come hell or high water!!! We WILL be Ironmen on August 29th, 2010!!!! Yeah!!
Looking forward to seeing you and the rest of the crew on Thursday. Safe travels!
IMLOU teammates. With my extra time, I did some quick research on the impact temperature on run times at IMLOU. I looked at the cool 2009 day results vs the hot 2008 race day. I knew the heat was a major factor but I did not expect to see as big an impact as the data suggest. See this post Heat Impact on IM Run Times. EN execution will prevail!
@matt......extremely valuable...need to be the HALL OF FAME posts!!!!