Home Ironman Louisville 2010

!! 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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Comments

  • Hi Scott! Wondered where you've been! I'm getting fired up to get this puppy done!! Excited!
  • We're done with all the key workouts........time to rest up alittle

  • stay sharp, rest up, and be SAFE out there. No getting lost in visualization exercises in the middle of your bike rides!!!

    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.

  • Race plan in process of transforming from scratched out notes to typed document.

    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...

  • I need to take a picture of it or scan it but last yea,r I scratched my race plan out with a crayon at a restaurant on a bar napkin. It is in our beach bag, I just saw it the other day. Pretty cool because I nailed all the goals.
  • Wow! just did my biking workout and man was it awful. I have no idea what happened, I just could not even get close to my ftp. Pulled the plug at about 12 min into the second set Fist set of 15 avg was 225 (ftp is 240) second set I was around 220 at 12 minutes and just pulled the plug because I was getting pissed. I know that I'm fatigued but I thought I would be recovered with 2 days off. Hopefully my body will start catching up!
  • 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!

  • Yesterday I had one of those rare days where hard work was almost fun. My that doesn’t happen often!!! My 90 min ride yesterday in 107 degree heat index was the strongest 90 min ride this season! Go figure??

    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
  • 90min run last night went pretty bad. I was hurting after the warmup, it was over 100 so that did play a role. I'm still feeling reeeeaaaaaaalllllllllllllllyyyyyyyyyy weak and I'm not able to finish my workouts do to fatigue. For instance last my last night 10 mile run felt a 20 mile run. Is this normal, does everyone else feel this way?
    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!
  • Chad, from listening to Patrick's podcast for this week, and all of the advice I got the other day in the ladies' forum, you should back off. As they said, the hay is in the barn. If you need to back off because your body is telling you, then do it. You don't want to hurt yourself at this point in the game! I too, have felt weak, achey, slow, tired, etc. I think it is 90% taper and 10% heat! This has been an unGodly summer! Relax, write up your race plan, start getting your lists out for what to take, etc. Give your body time to rest! Believe me, I have asked this same question, and this is the advice I got from EVERYONE. Take care of yourself Chad! Hope this helps!
  • Chad take a few days off
  • Thanks Barbara and Dan, I knew the answer to my question but I think I just had to hear it from someone else. I guess the little voice in my head just keeps yelling at me telling me: I can't start to back off now, I'm at the end, if I back off now then I'll peak too early, suck it up and quite crying, and so on. Barbara you are right, I'm not going to gain any fitness in these workouts so just back it down. Thank you for helping me tell that little man in my head that I need to back it down. See you all in 2 weeks!
  • Had a sweet 5k today 17:39 3rd OA, actual distance per my garmin and others was 3 miles. vdot bump of a little but not enough to change anything.
    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
  • Dan - A good day!! That "Feeling Good" is a wonderfull thing!
  • 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!

  • I swam in a lake without a wetsuit for the first time in my life today. Boy, I was much much slower even with AquaSphere speedsuit. Does everyone see the big difference? Maybe because I am not a strong swimmer... A bit discouraged. Wish Ohio river were not that warm!! There is no chance the water temp. would be lower than 78, right??? I will pack my no-sleeve wetsuit JIC.
  • @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

  • Yasko et al
    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.
  • Thanks, Scott for the info. I will suck it up and be ready image
  • 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!!

     

  • Hey Aimee! I too, have started packing my stuff today. Gone through my lists and will start packing race gear. Plan to get some groceries for the cooler in the car, this weekend. School starts again on Monday, so I will be crazy busy with that, until I leave Thurs. a.m., for Louisville. I was supposed to run 70 min. today, but didn't. I may run tonight, but not worried if I don't. I am battling an ear infection right now!!! Got Amoxicillian from my doc yesterday, and am taking those for 10 days. Don't know if I should swim Master's in the morning or skip, to give antibiotics time to kill the infection. Worried about this, with swimming in the river. Have no idea how or why I got this now, of all times!
    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!!
  • Hello all, I hope I am not the only one getting the butterlfies a bit more than a week before race day. I am going to race a sprint tomorrow just to take care of the race bug. I look forward to seeing everyone upon arrival Thursday.
  • No Richard, you are definitely not the only one! I am dropping off my bike to ship tomorrow and I am starting to get anxious too!

    Looking forward to seeing you and the rest of the crew on Thursday. Safe travels!
  • Butterfly farm here!
  • 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!

    See you all in LOU.

     Matt
  • @matt......extremely valuable...need to be the HALL OF FAME posts!!!!

  • Great information Matt. The heat in 08 kicked my butt but I was not racing EN style.
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