Oh yes- Linda is right, time to make sure you are getting those daily vitamins! Don't forget to take your multi!
And on a similar note, for those of you with Powertaps, consider replacing the battery some time in the next week or so. It might not really need it, but I usually do it before the big race just to be sure. One less thing to freak out about!
Hasan: So how was your FTP test? Hope you CRUSHED it.
Matt: Good to hear this week is better than the last. As for AG info during the race...I'm just so happy that you, Theresa, and little Abigail are gonna be out there. I think I'll be so distracted by all the pink speedos that I won't comprehend much else.
Heather: Very nice job on the watts/kg!
Leigh, Linda: Way to git'r done with the long run! The lower temps and less humidity sure did make a difference today compared to the last long run.
Last long run in the books for me tonight! My pace was all over since I ran on a hilly route: the miles with the downhills were nice and fast, the miles on the climbs were as so as 11 min/miles. Yikes! I haven't downloaded the Garmin to WKO to see what the NGP were. Seems like 20 oz of fluid/hour is good for 75 degrees and less humidity for me. After 10 years of triathlon, I'm finally getting a grasp of what my sweat rate for different conditions is. I ran the entire run on pavement tonight. (Ran the last long run entirely on trails) Holy crap! What a huge difference! After the last long run (which was 90 degrees with alot of humidity), I felt really good and springy in the legs. Today at 2 hours my hips were aching. Alot more niggles though my feet were with less blisters (I think my feet slide around in my shoes more with trail running). Anyhoo, just so stinkin' happy that's done!
Godspeed to everyone doing the long runs tomorrow and the FTP tests today! Good PSA about the vitamins and taking care of ourselves. It's time to be really diligent about our health: eating well, sleeping enough, getting massage...just plain old being nice to our bodies and minds as we've been asking alot of both in these last few weeks.
Great work today everyone! Seems like some successful long runs and FTP tests happened today.
As for me, I was planning on knocking one last FTP test out of the park today. Based on rides the previous few weeks I expect a bump and was eager to see what I could put out. So I got prepped (bike, body & brain) and set out. As soon as I pulled out of the driveway I noticed my Powertap wasn't reading the hub. I pedaled around for a while but nothing. I calmly came back inside and decided to switch out the batteries in the hub and CPU thinking that it would be smart to do this before race day anyway (YOU MAY WANT TO THINK ABOUT DOING THIS TOO!). Unfortunately, that didn't work. I tried everything over the next hour to no avail and finally called Saris. The only thing they could offer is to send the wheel/hub/CPU to them and they would repair it. I explained my need for the wheel by Saturday for my RR and they committed to having it done for me on Friday. Luckily, I will be in Madison (where Saris headquarters are located) so I will pick up from them when I get in town, so no worries there.
Unfortunately, I wasn't going to see new FTP numbers today but I decided to go out and do the 2 x 20 anyway. So I went old school and drilled myself for 40' using a stopwatch and RPE. WIsh I could see the results because I rode angry and hard. Oh well, it was a great workout and a great exercise in dealing with adversity while trying to keep my cool. I'm trying to stay positive and focused these next 4 weeks so this was a good test.
Long run tomorrow! Another hot & humid morning forecasted...perfect.
nice job everybody on the FTPs and long runs (already? really?)
Jim - glad you had a SOLID workout, you'll have PT for the weekend, and you can always aqueeze in an FTP before the race, right?
Kitima - nice job on ur run, as for my FTP, wouldn't call it a crush, but still a decent effort, considering it's my first. here goes the story: came into this test very ready to kill it. I had a miserable 5kTT last week, and should've done much betterm but didn't pace. At my weight (190), I needed to put out some crazy watts, it's my only chance for something at madison. biking is my only decent p[art. I'm a slow swimmer and runner. unfortunately, still don't have a PT, so bound to do the FTP on a computrainer in a basement. started off strong, and slowly faded, even though I tried pretty hard not to fade too much. since no PT yet, then no WKO, so I had to rely on somebody to help me out with the power analysis; who else but THE MANCONA himself. he was kind enough to do that for me. since I averaged 245, including the fadeout, I thought the Pnorm would be much lower, and didn;t have a slightest clue what everyhing would be like.... until I got Matt's reply, which made me one happy person
Duration: 42:00
Work: 616 kJ
Norm Power: 248
VI: 1.01
Distance: 14.849 mi
Min Max Avg
Power: 99 333 245 watts
Speed: 13.7 25.3 21.2 mph
Pace 2:22 4:22 2:50 min/mi
I think I'm mentally ready for tomorrow's run, even though my body might not be.
g'nite everybody
keep those reports coming, they're the only thing carrying me recently....
Nice work Hasan, way to push it even though it got really hard. As you test more, you learn how to test better, how to pace better and how to suffer more. Your FTP will continue to climb not only from getting stronger but also from improved peddling technique and better execution.
Great work everyone. I'm glad I'm not the only one feeling tired achy and grumpy. I had many stumbling blocks all day yesterday trying to get to my bike ride. It seems the slightest little bump in life right now just about shuts me down. I had my bike in the shop for a couple of cable adjustments (rear brake & rear derailer) and a chain cleaning. I was late getting to the shop which set me back getting home to get my ride going. When I finally got on the bike about two blocks away from the house I realized my front sprocket would not change gears. Come to find out the cable was completely disconnected from the derailer. I'm not sure if the bike shop did this or it just happened. I turned around headed home to try and get the cable back on. After 30 min. of adjusting I had it functional at least. I felt like I should just call it a day and be good for it! My wife convinced me that I should ride so I did. I'm so grateful that she is supportive of me. I had a good warm up and then crushed the test. I felt strong the entire time. I positive I had an FTP gain. I absolutely had nothing left after the 42. min. test. I get home all excited to see the data but my computer would not recognize my device. I opened up the cradle for the PT and the circuit board inside had a burnt spot on it. Sucks! I ordered a new cable now I'm hoping to find someone who has a cable I can borrow for 5 min so I can download.
I hope everyone running long today crushes it. Have a great day!
Eric and Jim: That sucks about the PT mechanicals! However, if it had to happen I'm glad it's showing up NOW instead off on race day.
Hasan: Nice job! An indoor FTP when the weather is nice is mentally hard. Those tests are a real exercise in mental toughness and PACING. The more of them you do the better you'll pace them and not have a fade.
One more PSA: Bike tune-ups. I found myself shifting constantly on the IMWI course---front and rear derailleurs. Now is the time to have a thorough inspection of your bike's drivetrain to make sure all parts are functioning efficiently. If cables have to be replaced, the new cables will stretch and need to be readjusted. Same goes with checking the headset---there are alot of turns on this course and a stiff/seized up headset will make steering a challenge. Lastly, check the tires. I volunteer at a local HIM every summer as Bike SAG/support---every year someone blows out their incredibly threadbare, old (like ANCIENT!) tire. They all say,"I didn't think it was that old." Well, when the white threads are showing the tire is OLD and needs to be replaced. For race tubulars with sealant, check that there's still enough sealant in them. For those racing with disc wheels, don't forget the "crack pipe" for inflating the tires.
Eric- how frustrating!!!! UGH! I hope you can find someone with a cable so you can get the data. Maybe call your LBS? Where do you live?
This group has been sooooo helpful during this final push to the goal line. I'm really appreciating the support! I did my final 2:30 run today and am happy to report my calf is OK. It started out tight and complaining. I was a little worried at first and almost shut down the run (thinking I could do it next week if I had to) but then I remembered that it felt that way at the beginning of the run last week too. So I continued forward. Both the calf and I felt better the farther I went. I haven't looked at the WKO data yet- but I'm going to guess I neg split that run, which is pretty cool.
Drank 35oz (taking sips at every mile) but lost 2.5 lbs on the run- of course it was 80 degrees with 85% humidity, and I was dripping wet at the end of the run- so I guess I have to factor all that in. I just can't see myself drinking anymore without causing upset tummy issues.
@Eric - OMG I am crying for you, technical malfunctions bring me so down (mainly because I'm helpless to fix them). You got the work in though.
@Jim - I WOULD have been crying if I were you trying to fix that darn thing (see comment above). The f-bombs fly (and stuff usually too) when this girl can't get those gadgets to work, especially with the limited wick we're all operating on right now.
OK, 18-miler in the bag, 2:37. Actually ran pretty well but am concerned with how much stuff hurts. Lower back (or top of piriformis I guess), hamstring, hips, felt better running fast than slow but at times just felt like one of those wooden dolls whose joints go the wrong way. Rather disconcerting at this stage of the game. I keep telling myself a little rest will fix everything...
Posted By Heather La Freniere on 19 Aug 2010 09:49 AM
OK, 18-miler in the bag, 2:37. Actually ran pretty well but am concerned with how much stuff hurts. Lower back (or top of piriformis I guess), hamstring, hips, felt better running fast than slow but at times just felt like one of those wooden dolls whose joints go the wrong way. Rather disconcerting at this stage of the game. I keep telling myself a little rest will fix everything...
Sounds like it is time for a massage or two, plus some serious time with the foam roller. I get the same way towards the end of any peak in training. I like to think of it as my body's way of telling me I did a great job preparing and now it's time to focus on recovery and being ready to race in a few weeks.
Likewise, that really sucks to hear about the mechnical problems Eric & Jim, I can somewhat sympathize but I didn't have the same mental toughness to still go out and hit my 2x20's despite them.
Just a quick warning though, Long Crazed Rant to Follow:
I was one of those who actually planned on doing the FTP test this week but I chickened out—sort of. I was late getting out of work last night which is always a big deal for me on Wed. nights knowing that the Thursday AM long run is just around the corner. I finally got my bike out of my car at 6pm and found that my front valve extender was no longer synced with the presta valve. I’d twist the extender but there was absolutely nothing I could do to get it to open the presta valve inside. I was immediately kind of PO’d having just switched back to my tubular race wheels to reacquaint myself with them in the final weeks building up to WI. They have been nothing but a tremendous pain since getting them. First they were too wide for my brakes so I had to get new brakes then I’ve had problems with tires and my LBS and problems with valve extenders and brake rub and on and on and on. While I was fumbling with this wheel all I could picture was a giant clock ticking down representing how much sleep I would get before the long run tomorrow, and even worse thinking about dinner. I wasted probably at least 20 minutes on the wheel before I gave up, called a friend that lived near by and borrowed a spare clincher training wheel to run, popped it back on my bike but by this time I did not feel that I had time to ride out to the flat area where I like to do my FTP tests, everything within an hours reach of me was rough roads, stop signs, hills, etc. With an uncharacteristic rage in stomach I set out for the biggest hill I could find and just hammered myself doing hill repeats. Kept hammering the whole way back to the car at which point I lost one of the springs on my front skewer on the ground, one of those very minor and insignificant things that can add insult to injury when you are already in a bad mood. I got my bike in the car, saw the impending sun set and headed out on my brick run. There was no 10’ LRP warm-up for me, went straight into MP and kept dialing it down towards HMP, ran 2 miles out and turned around and ran the 2 miles back closer to TP.
Wed night’s results: 65’ bike at 0.986 IF followed by a 28’ (4.1 mi) run at 0.97 IF. Brick run splits were something like 7:30, 7:15, 6:40, 6:20. During the run I had the distinct feeling of like a freight train accelerating, with every step building a momentum that could not be stopped. It is a fantastic feeling if you get it, but I don’t all that often.
As expected, made it home at about 8:30ish, was trying to make dinner, unload car and gym bags, shower, make preparations for tomorrow all at once. Ate dinner at 9:30, tried to eat something bland since I knew I’d be going to bed soon. Got to bed as soon as I could and woke up the next morning immediately feeling nauseous as I always do when I eat and then go to bed immediately after. Was up at 4:30 but it took me another 45 minutes to get myself out the door after quite a bit of time hovering in the bathroom trying to determine if I was going to throw up or not.
After all that though, the long run was pretty uneventful. Started out with an EFS/water mix, refilled at a few water fountains, hand one gel at about the 1.5 hour mark. Couldn’t hit my goal pace for the middle hour, I felt my legs had it in me but every time I ratcheted the pace down into the mid 7’s where I wanted to me I would immediately feel nauseous and had to dial it back. But the great news was that when 2.5 hours rolled around while I was by no means unhappy to be done I had the distinct “Is that all?” feeling, I definitely could have gone longer had I needed to. Ankles, feet, knees, everything feels much less beat up than in weeks past. It wasn’t a fast run by any means, but ended up with ~18.5 miles in 2:30 for a total of 191 TSS at about 0.81 IF I think. There were a few hills so overall Norm Graded pace was like 8:05 if that counts for much.
Phew, ok I commend anyone who makes it through that mess of a rant but glad to get it out of the way and even more glad to be almost be at taper time! Looking forward to being out on the course this weekend to boot. Keep up the great work everyone.
2:30 in the books. Nemo, since you posted to Facebook that you were out to run, I got to imagine that you were a few minutes ahead of me, and I was following you in on those last two MP intervals. Thank you for that!
Hasan -- Good work!
Eric, Jim -- Way to get in the workouts through mechanical failure. Lesser Ironman would have bagged their workouts. You two? Rock stars.
Long run crew, love hearing the tales and feeling lucky to be in your company.
The long run is in the books. . Not stellar, but consistent. I had posted over on FB, I think this was the hardest yet, due to fatigue, body complaints, and the weather trying to get one last punch in!!
I felt pretty good the first hour and was hydrating every 5-10 min. Have been dealing with some high hamstring tightness on the right all year and it was talking from the outset. Then my left knee REALLY started hurting @ ;about 1:05 (knee with torn meniscus). I stopped and stretched some and slowed my pace. Was kinda ticked thinking I was going to have to cut the run short. You know, the old, "do I push through or stop so I don't get injured more". Back to the car @ ;1:35 for more fluids and decided to keep going. The pain had lessened a bit, but remained.
Finished up @ ;2:30, not quite as far as I had hoped, but felt it wiser to stop. Down 3.5 lbs post run, despite taking in 60 ounces.
Good, good work everybody!! Sorry about frustrating mechanical issues.
Good job on the LR Gina, Nemo, Trevor, Heather, Beth.
I was out there with you this morning, almost wasn't though. Last night Max really wanted Chinese food. Go to our usual place, but I got something new. Hours later I am sound asleep and wake up nauseated. I take a LARGE handful of Tums to no avail. I hate throwing up and was having anxiety as I could feel the need. But Dr. Max had me take some Prilosec and voila!! I fell back to sleep. Woke up fine and on time. Out for the run and stomach cooperated. But was the body every ACHY! I decided to include a trail portion to run part way around the lake at sunrise. I hit that section at 1:40 and all of a sudden, everything hurt worse. All of that shifting around for trail running really woke up some of the stiffer areas. I did not enjoy the sunrise over the lake. I just wanted to get back to the pavement. DOH!
I wore my purple Moojo and a glance every now and then made me smile.
Yesterday's FTP test proved I am no better than I was before. At least I am steady.
Long run done. Started out with legs feeling like bricks Middle of run was great. last part not so much. Like Gina, wanted to go further but happy just being done. Way to push through peeps
NICE JOB everybody, on the runs. It looks like i need to step it up later today ;-)
Trevor, sounds like both a solid Brick yesterday, and a solid run this morning, despite everything. keep it positive. All I've been telling myself is that any incident that happens now, is just one less incident that will happen race day ;-) All that being said, it must've been very frustrating - allo we to complain: yesterday got to the computrainer to do the FTP testing sometime after 2pm, set everything up, dressed, bottle filled, etc. where's the trainer skewer?!?!? UGHHHH somebody must've taken 'em. go to closest LBS, don't have one, so call a couple of other bike shops, until I find one, and come back. All in all, about an hour wasted, at which point I had some work to get done, and scrapped the FTP till later in the evening. Had I started off with my endeavors in the evening, I wouldn't have found a LBS with a metal skewer for the trainer, and would've never gotten an FTP!!!!
Cool stories folks. I'm happy to see everyone getting things done, especially this last long run.
I was really looking forward to getting out this morning for mine. The last 2:30 run for the IM season and it looked like a good one to test my nutrition strategy after a few tweaks over the past several weeks - no HMP intervals, just a lot of LRP and steady/tempo type pacing.
Felt comfortable running the first 60' at goal IM/LRP pace (7:45) - beautiful sunrise this morning. After reading Matt's post yesterday about his run I spent a lot of time just running, no glances at the watch, no thinking about RPE, just running while taking in the scenery and taking pleasure in the fact that I can do this stuff - awesome!
Spent the next 60' running steady - right in the middle of LRP and MP (7:10). Nailed it. Refilled at a drinking fountain at the 1:50 mark and I felt a twinge in my left knee (opposite leg to the one I had problems with a couple weeks ago). Started running again and it loosened up, but it's a little painful now. I know it's my tight IT band that is the culprit so I scheduled a massage for tonight. Our bodies are definitely in need of some recovery and repair (I like your theory Matt!).
Anyway, the 2:00 mark rolled around and kicked up the pace to MP (6:36) for the final 30' (my "Mile 18"). I suffered but I got it done averaging 6:31 for the final 30'. I know that if I can nail all of these long runs like I have been doing consistently the past several weeks I have a sub-3:30 IM marathon in me. It's all mental now.
Time to prep for the RR, then off to Madison tomorrow. Focus, focus, focus (and sleep!)...
It's like the Inspiration Station every time I check in here. Wonderful to read about everyone's great efforts!
@Michele and everyone--my stomach turned for a different reason today. One of my main clients is making some very bad decisions, and I think it's going to effect my role there. I won't be gone, but I think the entire cadre of staff et al will be cut back. Not sure on the details, but it will likely all shake out the week before WI. Ugh. When I was talking with the Director in confidence today about what he's thinking and planning, all I could think of was nooooooo, don't tell me this NOW!!!! I really don't want this stress rolling around in my head.
thought I could do my long bike today but rainstorms prevented me from going more than 66 miles which actually took quite a bit of time so I wont tell you how long, I made several U turns to avoid upcoming rain on roads and actually did get caught so now I am ready if race day it is storming! yep I had to laugh, my first attempt at the RR was 88 miles and one of our hottest days and today I think was the wettest day, but yes cooler!!! so I had the wind cuz it was about to storm and hilly but I sat on my bike for 60 miles!! after the first 30', my DH called me, the Garmin said delete history and I had to go to the bathroom!!! I know funny. then after that, it was business and I had my mind made up that if no other reason of burning calories from the vacation binging of gluten, carbohydrate, sugarry foods were coming off as I have said goodbye to my children as they start school! forget tng for IM, this has gotta come off! ha. why I was the only rider out!! I wonder why.... and just as I pulled back to my car, the deluge died down to spitting status so I ran 2.5 as my supposed run with the dog was more of a 3 mile walk this morning! I love to run in the rain anyways, and I was soaked and my shoes sloshed but I felt back to my normal state of being. and I was reminded on why I actually sign up for an Ironman per year. the endurance stuff gives me plenty of time to think, pray and lull over stresses and if I have the time or opportunity, no matter if I am tired.. as a Mom you gotta grab the time when it comes your way! and don't come back until you feel better! which I did and went to Whole Foods for some gluten free foods and back to clean eating of salads and the like instead of choc covered raisins!! came home and dried off my bike and all other gear and wiped down my bike "lucky" lovingly like a horse owner... come to find out my brakes work well on wet roads, tires didn't slide and I am ready now for hot or wet. just not cold on race day!!
anyways, right now I have a fair long run and a fair long bike in the bank!!! ha ha... and if opportunity allows, I will ride long again on Saturday or early next week.... I also have a doc appt next week to check thryoid cuz I suspect something is up with that.... so today was a mental battle over fatigue, stress and low power numbers with the recently uploaded "Requiem of a dream" song playing in my mind!!
Awesome work on the Long Run everyone! In some ways I'm jealous that you guys have done you last long run and I am 4 weeks behind... but then again I could use the extra 4 weeks still.
When I got out of bed this morning it literally hurt to walk down the stairs, therefore I decided this was a good recovery day for me. I went out and just ran by feel. One of my slowest runs of the year but I got slighly faster each mile and felt significantly better after finishing then started. I'm currious why this week I had zero soreness the day of my long run but it hit me hard the next day. Pretty much all year I have been sore the afternoon after my AM long run.
I had an outing for work at a Wrigley Field roof top this afternoon, so I spend about 5 hours in the sun, eating bad and getting dehydrated. Then drove straight from the game to masters (then sat in traffic for 2:00).... so basically I'll call it 7 hours of heat acclimation. Got to masters and felt like crap but was determined to do the full workout or throw up whichever came first. It was a 3400 Y workout and right in the middle of the main set there was a 500 FS and I had to do it on 7:30, ended up coming in at 6:59 which is 1:24/100 and a new record for me at that distance. Considering this was part of a 2000 Y main set with very little rest I'm pretty confident my 1000 yard T-pace is continuing to drop. Just like the bike and run... work works in the pool as well.
Really solid run Jim, I can only dream to be comfortable at those paces at this point. It's kind of funny the way things work, locally I'm one of the faster guys in my AG even though I haven't been at this all that long (but then again, neither have most of the guys in my AG), but when I read your and Matt's workouts I sometimes feel slow as dirt. It's not all bad though, you guys, well everyone here really, are evidence that work really is speed entering the body, hard word and dedication yield very real results and I really enjoy reading about the crazy limits you all push yourselves to.
I set out with the goal not just to finish my first Ironman, but to really take it al in and enjoy the full Ironman experience from start to finish. I'm competitive by nature and sometimes I lose track of what's important, obsess over individual workouts, guilt trip myself for perceiving that I cut some corner. Perhaps I should save my "everything will come together" speech for after the final RR, but the mere fact that I'm preparing for RR#2 really helped me put things back into perspective. Year(s) of hard work for many of us all coming up to the home stretch. So I suppose with that, good luck to everyone who may be doing their RR swim tomorrow, good luck to everyone else on Saturday and hopefully I'll see a few of you out there on the course this weekend, I'll be flying EN colors all day.
Marianne- I don't know how you balance it all! You've done this before though, so you know how the drill works and you'll be just fine on race day even if you didn't get the "perfect" last long run/ride done.
Matt- WOW, those swim times really have come down! That's fantastic! This new Masters group seems to be the Goldilocks "just right" that you were looking for.
Back and finally over the stomach flu! Definitely take every precaution possible in the next few weeks to take care of yourselves! All the long run stories have me excited to start training again and do the RR this weekend. Good luck with them, and I know I'll see a bunch of you out on the course And second the be safe!!!
Since my last swim RR was a bust, I decided to give it a good go today. I was worried that there would be wind, but nope. Put on that new, sleeveless wetsuit and got moving. This is my first time ever in a sleeveless and I just might never wear a full sleeve again for water over 65 degrees. It was awesome. I had to pick easy to sight points for my turn around, so I actually swam 2.5 miles. Did it in 1:18:54. Really makes me think that the last iron distance race had misplaced buoys, becasue I swam 1:05 and I don't think I slowed that much. Either way, I was happy and realy enjoyed the swim despite not having music.
Prepping for tomorrow, doing RR#2 solo on a rolling course. Should be interesting.
RR#2 Swim done - had a very strong swim, had the lane to myself until 3000 meters! I thought I had miscounted last time and today rather confirmed it, I finished 1'03 for the 3,800 meters (vs 59 min high last time). I'm 98% confident I counted right (might have gone100 over?) whereas last time I'm pretty sure I was under by 100 due to some annoying lane partners distracting me in the last few laps. Went out hard the first 200 m and then sat back and just cruised, holding form and even trying to keep the flips tight (unlike last time) and then really brought it in for the last 500 m, that felt good. The best part is that with taper and buoys, seeing the shoreline, etc. you get really jazzed for the last 1,000 m, unlike the last 1,000 m all alone in a pool, and can put your head down and bring it home.
@Matt - agreed about making a few dates with the black foam roller this weekend and have the massage scheduled for next week. Geez, even the bottoms of my feet are sore. (And nice work on your swimming!)
Good luck on the RR's tomorrow, hope to see some of you in Madtown.
The best part is that with taper and buoys, seeing the shoreline, etc. you get really jazzed for the last 1,000 m, unlike the last 1,000 m all alone in a pool, and can put your head down and bring it home.
Comments
It better be.
And on a similar note, for those of you with Powertaps, consider replacing the battery some time in the next week or so. It might not really need it, but I usually do it before the big race just to be sure. One less thing to freak out about!
YES,YES, YES on vitamins, immune boosting supplements and
HAND GEL!!!!!!!!Slather that stuff on
You guys are just Killing it! So happy for all of you
. I know you are all tired and achy but taper just a few days away-
I don't want you guys to get what I had
so Super duper hand washing and hand gel a must
GO TEAM GO
Matt: Good to hear this week is better than the last. As for AG info during the race...I'm just so happy that you, Theresa, and little Abigail are gonna be out there. I think I'll be so distracted by all the pink speedos that I won't comprehend much else.
Heather: Very nice job on the watts/kg!
Leigh, Linda: Way to git'r done with the long run! The lower temps and less humidity sure did make a difference today compared to the last long run.
Last long run in the books for me tonight! My pace was all over since I ran on a hilly route: the miles with the downhills were nice and fast, the miles on the climbs were as so as 11 min/miles. Yikes! I haven't downloaded the Garmin to WKO to see what the NGP were. Seems like 20 oz of fluid/hour is good for 75 degrees and less humidity for me. After 10 years of triathlon, I'm finally getting a grasp of what my sweat rate for different conditions is. I ran the entire run on pavement tonight. (Ran the last long run entirely on trails) Holy crap! What a huge difference! After the last long run (which was 90 degrees with alot of humidity), I felt really good and springy in the legs. Today at 2 hours my hips were aching. Alot more niggles though my feet were with less blisters (I think my feet slide around in my shoes more with trail running). Anyhoo, just so stinkin' happy that's done!
Godspeed to everyone doing the long runs tomorrow and the FTP tests today!
Good PSA about the vitamins and taking care of ourselves. It's time to be really diligent about our health: eating well, sleeping enough, getting massage...just plain old being nice to our bodies and minds as we've been asking alot of both in these last few weeks.
As for me, I was planning on knocking one last FTP test out of the park today. Based on rides the previous few weeks I expect a bump and was eager to see what I could put out. So I got prepped (bike, body & brain) and set out. As soon as I pulled out of the driveway I noticed my Powertap wasn't reading the hub. I pedaled around for a while but nothing. I calmly came back inside and decided to switch out the batteries in the hub and CPU thinking that it would be smart to do this before race day anyway (YOU MAY WANT TO THINK ABOUT DOING THIS TOO!). Unfortunately, that didn't work. I tried everything over the next hour to no avail and finally called Saris. The only thing they could offer is to send the wheel/hub/CPU to them and they would repair it. I explained my need for the wheel by Saturday for my RR and they committed to having it done for me on Friday. Luckily, I will be in Madison (where Saris headquarters are located) so I will pick up from them when I get in town, so no worries there.
Unfortunately, I wasn't going to see new FTP numbers today but I decided to go out and do the 2 x 20 anyway. So I went old school and drilled myself for 40' using a stopwatch and RPE. WIsh I could see the results because I rode angry and hard. Oh well, it was a great workout and a great exercise in dealing with adversity while trying to keep my cool. I'm trying to stay positive and focused these next 4 weeks so this was a good test.
Long run tomorrow! Another hot & humid morning forecasted...perfect.
nice job everybody on the FTPs and long runs (already? really?)
Jim - glad you had a SOLID workout, you'll have PT for the weekend, and you can always aqueeze in an FTP before the race, right?
Kitima - nice job on ur run, as for my FTP, wouldn't call it a crush, but still a decent effort, considering it's my first. here goes the story: came into this test very ready to kill it. I had a miserable 5kTT last week, and should've done much betterm but didn't pace. At my weight (190), I needed to put out some crazy watts, it's my only chance for something at madison. biking is my only decent p[art. I'm a slow swimmer and runner. unfortunately, still don't have a PT, so bound to do the FTP on a computrainer in a basement. started off strong, and slowly faded, even though I tried pretty hard not to fade too much. since no PT yet, then no WKO, so I had to rely on somebody to help me out with the power analysis; who else but THE MANCONA himself. he was kind enough to do that for me. since I averaged 245, including the fadeout, I thought the Pnorm would be much lower, and didn;t have a slightest clue what everyhing would be like.... until I got Matt's reply, which made me one happy person
Duration: 42:00
Work: 616 kJ
Norm Power: 248
VI: 1.01
Distance: 14.849 mi
Min Max Avg
Power: 99 333 245 watts
Speed: 13.7 25.3 21.2 mph
Pace 2:22 4:22 2:50 min/mi
I think I'm mentally ready for tomorrow's run, even though my body might not be.
g'nite everybody
keep those reports coming, they're the only thing carrying me recently....
Nice work Hasan, way to push it even though it got really hard. As you test more, you learn how to test better, how to pace better and how to suffer more. Your FTP will continue to climb not only from getting stronger but also from improved peddling technique and better execution.
Nice work !!!
I hope everyone running long today crushes it. Have a great day!
Hasan: Nice job! An indoor FTP when the weather is nice is mentally hard. Those tests are a real exercise in mental toughness and PACING. The more of them you do the better you'll pace them and not have a fade.
One more PSA: Bike tune-ups. I found myself shifting constantly on the IMWI course---front and rear derailleurs. Now is the time to have a thorough inspection of your bike's drivetrain to make sure all parts are functioning efficiently. If cables have to be replaced, the new cables will stretch and need to be readjusted. Same goes with checking the headset---there are alot of turns on this course and a stiff/seized up headset will make steering a challenge. Lastly, check the tires. I volunteer at a local HIM every summer as Bike SAG/support---every year someone blows out their incredibly threadbare, old (like ANCIENT!) tire. They all say,"I didn't think it was that old." Well, when the white threads are showing the tire is OLD and needs to be replaced. For race tubulars with sealant, check that there's still enough sealant in them. For those racing with disc wheels, don't forget the "crack pipe" for inflating the tires.
This group has been sooooo helpful during this final push to the goal line. I'm really appreciating the support! I did my final 2:30 run today and am happy to report my calf is OK. It started out tight and complaining. I was a little worried at first and almost shut down the run (thinking I could do it next week if I had to) but then I remembered that it felt that way at the beginning of the run last week too. So I continued forward. Both the calf and I felt better the farther I went. I haven't looked at the WKO data yet- but I'm going to guess I neg split that run, which is pretty cool.
Drank 35oz (taking sips at every mile) but lost 2.5 lbs on the run- of course it was 80 degrees with 85% humidity, and I was dripping wet at the end of the run- so I guess I have to factor all that in. I just can't see myself drinking anymore without causing upset tummy issues.
@Eric - OMG I am crying for you, technical malfunctions bring me so down (mainly because I'm helpless to fix them). You got the work in though.
@Jim - I WOULD have been crying if I were you trying to fix that darn thing (see comment above). The f-bombs fly (and stuff usually too) when this girl can't get those gadgets to work, especially with the limited wick we're all operating on right now.
OK, 18-miler in the bag, 2:37. Actually ran pretty well but am concerned with how much stuff hurts. Lower back (or top of piriformis I guess), hamstring, hips, felt better running fast than slow but at times just felt like one of those wooden dolls whose joints go the wrong way. Rather disconcerting at this stage of the game. I keep telling myself a little rest will fix everything...
To the pool tomorrow!
Sounds like it is time for a massage or two, plus some serious time with the foam roller. I get the same way towards the end of any peak in training. I like to think of it as my body's way of telling me I did a great job preparing and now it's time to focus on recovery and being ready to race in a few weeks.
Likewise, that really sucks to hear about the mechnical problems Eric & Jim, I can somewhat sympathize but I didn't have the same mental toughness to still go out and hit my 2x20's despite them.
2:30 in the books. Nemo, since you posted to Facebook that you were out to run, I got to imagine that you were a few minutes ahead of me, and I was following you in on those last two MP intervals. Thank you for that!
Hasan -- Good work!
Eric, Jim -- Way to get in the workouts through mechanical failure. Lesser Ironman would have bagged their workouts. You two? Rock stars.
Long run crew, love hearing the tales and feeling lucky to be in your company.
Ice bath in. Vitamins taken. Purell nearby.
The long run is in the books.
. Not stellar, but consistent. I had posted over on FB, I think this was the hardest yet, due to fatigue, body complaints, and the weather trying to get one last punch in!!
Heat inde* 88, 84% humidity, 76 dewpoint. Criminy!! Thank goodness for generali*ed cloud cover.
I felt pretty good the first hour and was hydrating every 5-10 min. Have been dealing with some high hamstring tightness on the right all year and it was talking from the outset. Then my left knee REALLY started hurting @ ;about 1:05 (knee with torn meniscus). I stopped and stretched some and slowed my pace. Was kinda ticked thinking I was going to have to cut the run short. You know, the old, "do I push through or stop so I don't get injured more". Back to the car @ ;1:35 for more fluids and decided to keep going. The pain had lessened a bit, but remained.
Finished up @ ;2:30, not quite as far as I had hoped, but felt it wiser to stop. Down 3.5 lbs post run, despite taking in 60 ounces.
Good, good work everybody!! Sorry about frustrating mechanical issues.
Stay healthy peeps!!!
Good job on the LR Gina, Nemo, Trevor, Heather, Beth.
I was out there with you this morning, almost wasn't though. Last night Max really wanted Chinese food. Go to our usual place, but I got something new. Hours later I am sound asleep and wake up nauseated. I take a LARGE handful of Tums to no avail. I hate throwing up and was having anxiety as I could feel the need. But Dr. Max had me take some Prilosec and voila!! I fell back to sleep. Woke up fine and on time. Out for the run and stomach cooperated. But was the body every ACHY! I decided to include a trail portion to run part way around the lake at sunrise. I hit that section at 1:40 and all of a sudden, everything hurt worse. All of that shifting around for trail running really woke up some of the stiffer areas. I did not enjoy the sunrise over the lake. I just wanted to get back to the pavement. DOH!
I wore my purple Moojo and a glance every now and then made me smile.
Yesterday's FTP test proved I am no better than I was before. At least I am steady.
Swim only tomorrow!!! YIPPEE!!!
Long run done. Started out with legs feeling like bricks
Middle of run was great. last part not so much. Like Gina, wanted to go further but happy just being done. Way to push through peeps 
NICE JOB everybody, on the runs. It looks like i need to step it up later today ;-)
Trevor, sounds like both a solid Brick yesterday, and a solid run this morning, despite everything. keep it positive. All I've been telling myself is that any incident that happens now, is just one less incident that will happen race day ;-) All that being said, it must've been very frustrating - allo we to complain: yesterday got to the computrainer to do the FTP testing sometime after 2pm, set everything up, dressed, bottle filled, etc. where's the trainer skewer?!?!? UGHHHH somebody must've taken 'em. go to closest LBS, don't have one, so call a couple of other bike shops, until I find one, and come back. All in all, about an hour wasted, at which point I had some work to get done, and scrapped the FTP till later in the evening. Had I started off with my endeavors in the evening, I wouldn't have found a LBS with a metal skewer for the trainer, and would've never gotten an FTP!!!!
keep the mojo flowing, peeps
I was really looking forward to getting out this morning for mine. The last 2:30 run for the IM season and it looked like a good one to test my nutrition strategy after a few tweaks over the past several weeks - no HMP intervals, just a lot of LRP and steady/tempo type pacing.
Felt comfortable running the first 60' at goal IM/LRP pace (7:45) - beautiful sunrise this morning. After reading Matt's post yesterday about his run I spent a lot of time just running, no glances at the watch, no thinking about RPE, just running while taking in the scenery and taking pleasure in the fact that I can do this stuff - awesome!
Spent the next 60' running steady - right in the middle of LRP and MP (7:10). Nailed it. Refilled at a drinking fountain at the 1:50 mark and I felt a twinge in my left knee (opposite leg to the one I had problems with a couple weeks ago). Started running again and it loosened up, but it's a little painful now. I know it's my tight IT band that is the culprit so I scheduled a massage for tonight. Our bodies are definitely in need of some recovery and repair (I like your theory Matt!).
Anyway, the 2:00 mark rolled around and kicked up the pace to MP (6:36) for the final 30' (my "Mile 18"). I suffered but I got it done averaging 6:31 for the final 30'. I know that if I can nail all of these long runs like I have been doing consistently the past several weeks I have a sub-3:30 IM marathon in me. It's all mental now.
Time to prep for the RR, then off to Madison tomorrow. Focus, focus, focus (and sleep!)...
It's like the Inspiration Station every time I check in here. Wonderful to read about everyone's great efforts!
@Michele and everyone--my stomach turned for a different reason today. One of my main clients is making some very bad decisions, and I think it's going to effect my role there. I won't be gone, but I think the entire cadre of staff et al will be cut back. Not sure on the details, but it will likely all shake out the week before WI. Ugh. When I was talking with the Director in confidence today about what he's thinking and planning, all I could think of was nooooooo, don't tell me this NOW!!!! I really don't want this stress rolling around in my head.
anyways, right now I have a fair long run and a fair long bike in the bank!!! ha ha... and if opportunity allows, I will ride long again on Saturday or early next week.... I also have a doc appt next week to check thryoid cuz I suspect something is up with that.... so today was a mental battle over fatigue, stress and low power numbers with the recently uploaded "Requiem of a dream" song playing in my mind!!
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When I got out of bed this morning it literally hurt to walk down the stairs, therefore I decided this was a good recovery day for me. I went out and just ran by feel. One of my slowest runs of the year but I got slighly faster each mile and felt significantly better after finishing then started. I'm currious why this week I had zero soreness the day of my long run but it hit me hard the next day. Pretty much all year I have been sore the afternoon after my AM long run.
I had an outing for work at a Wrigley Field roof top this afternoon, so I spend about 5 hours in the sun, eating bad and getting dehydrated. Then drove straight from the game to masters (then sat in traffic for 2:00).... so basically I'll call it 7 hours of heat acclimation. Got to masters and felt like crap but was determined to do the full workout or throw up whichever came first. It was a 3400 Y workout and right in the middle of the main set there was a 500 FS and I had to do it on 7:30, ended up coming in at 6:59 which is 1:24/100 and a new record for me at that distance. Considering this was part of a 2000 Y main set with very little rest I'm pretty confident my 1000 yard T-pace is continuing to drop. Just like the bike and run... work works in the pool as well.
Really solid run Jim, I can only dream to be comfortable at those paces at this point. It's kind of funny the way things work, locally I'm one of the faster guys in my AG even though I haven't been at this all that long (but then again, neither have most of the guys in my AG), but when I read your and Matt's workouts I sometimes feel slow as dirt. It's not all bad though, you guys, well everyone here really, are evidence that work really is speed entering the body, hard word and dedication yield very real results and I really enjoy reading about the crazy limits you all push yourselves to.
I set out with the goal not just to finish my first Ironman, but to really take it al in and enjoy the full Ironman experience from start to finish. I'm competitive by nature and sometimes I lose track of what's important, obsess over individual workouts, guilt trip myself for perceiving that I cut some corner. Perhaps I should save my "everything will come together" speech for after the final RR, but the mere fact that I'm preparing for RR#2 really helped me put things back into perspective. Year(s) of hard work for many of us all coming up to the home stretch. So I suppose with that, good luck to everyone who may be doing their RR swim tomorrow, good luck to everyone else on Saturday and hopefully I'll see a few of you out there on the course this weekend, I'll be flying EN colors all day.
It's RR#2 day for me today with Leigh and Dave. See you on the flip side!
Matt- WOW, those swim times really have come down! That's fantastic! This new Masters group seems to be the Goldilocks "just right" that you were looking for.
Good luck Linda, Dave, and Leigh. Please be safe!
Since my last swim RR was a bust, I decided to give it a good go today. I was worried that there would be wind, but nope. Put on that new, sleeveless wetsuit and got moving. This is my first time ever in a sleeveless and I just might never wear a full sleeve again for water over 65 degrees. It was awesome. I had to pick easy to sight points for my turn around, so I actually swam 2.5 miles. Did it in 1:18:54. Really makes me think that the last iron distance race had misplaced buoys, becasue I swam 1:05 and I don't think I slowed that much. Either way, I was happy and realy enjoyed the swim despite not having music.
Prepping for tomorrow, doing RR#2 solo on a rolling course. Should be interesting.
RR#2 Swim done - had a very strong swim, had the lane to myself until 3000 meters! I thought I had miscounted last time and today rather confirmed it, I finished 1'03 for the 3,800 meters (vs 59 min high last time). I'm 98% confident I counted right (might have gone100 over?) whereas last time I'm pretty sure I was under by 100 due to some annoying lane partners distracting me in the last few laps. Went out hard the first 200 m and then sat back and just cruised, holding form and even trying to keep the flips tight (unlike last time) and then really brought it in for the last 500 m, that felt good. The best part is that with taper and buoys, seeing the shoreline, etc. you get really jazzed for the last 1,000 m, unlike the last 1,000 m all alone in a pool, and can put your head down and bring it home.
@Matt - agreed about making a few dates with the black foam roller this weekend and have the massage scheduled for next week. Geez, even the bottoms of my feet are sore. (And nice work on your swimming!)
Good luck on the RR's tomorrow, hope to see some of you in Madtown.
Soooooooo true!!!