Yes, boyz, you are all so ready! And if anything bad happens to you fasties, remember, you have a whole chica train behind you to sweep you up and get you home! But really, we'd rather have you cheering us in at the finish/waiting with beers, hugs, and pizza.
Yes, boyz, you are all so ready! And if anything bad happens to you fasties, remember, you have a whole chica train behind you to sweep you up and get you home! But really, we'd rather have you cheering us in at the finish/waiting with beers, hugs, and pizza.
And a Margarita! Someone please have a Margarita on order for me! Ooooh, and a Chocolate Milkshake with French Fries,,, and............
You guys are hilarious with your banter back and forth. Margaritas fo sho! And lots of ice cream (where's the closest one to the finish line??).
Yes, I set out to do the FTP test today. My PT hub is still giving me problems as it was losing signal during my warm up. So I decided to just do the planned workout (3 x 15') based on HR, time and RPE. About a minute after I started the 1st interval the signal came back on. So I told myself it's FTP time unless the hub loses signal again. It survived until about 2' left in the 2nd interval. However, my legs just didn't have it today. I got a 2 watt increase but based on rides over the last few weeks I know I should be about 10 watts higher. Oh well, it's better to be conservative so I'm going to use the 2 watt increase (295 watts) as my basis for determining my power targets for IMWI. Actually, that's the exact FTP I used to base everything off of for RR #2 anyway and I felt great on the bike and run.
Now to get Saris to fix this damn thing once and for all!!!
Yesterday ended up being a long work day, so no swim. After ANOTHER restless night, I donned the purple silly cow & headed to the pool. KNOCKED those 20*100s out of the park (well, for me).
Stopped by Jamie & Andy's shop, HUB Endurance, to ask them a tire question & got some good advice about the tires I WAS going to use for the race. They suggested I needed something more bulletproof. Ok, ONE more thing to spend $$$ on. To their credit, they did not have the tire I needed, so they weren't trying to make a buck.
If you don't mind me asking: bulletfproof - what tire did they recommend?
I've been using the vredestein fortezza SE, not a single flat (upwards of 2K miles); changed from conti gatorskins. I live in chicago, so you must've heard about how BAD the roads are here.
oh, and as a disclaimer; I do NOT have stocks in that company
Nemo- telling ya, those margarita clif shots - I have em all through the race, and love em. I just wish I can have MORE ;-)
If you don't mind me asking: bulletfproof - what tire did they recommend?
I've been using the vredestein fortezza SE, not a single flat (upwards of 2K miles); changed from conti gatorskins. I live in chicago, so you must've heard about how BAD the roads are here.
oh, and as a disclaimer; I do NOT have stocks in that company
Nemo- telling ya, those margarita clif shots - I have em all through the race, and love em. I just wish I can have MORE ;-)
Hasan- I had been training on Conti 4000s & had changed to Conti Triathlon. They recommended going back to the 4000s. (not a single one in town, so I had to order)
Hey Guys, just a few thoughts quick thoughts on tires.... think of them on a continum (like everythign else) and based on your goals for the day:
If you want bullet proof you get slow and rides like crap (i.e. Gatorskins)
If you want fast, you get a great ride and much less flat protection (i.e. Vittoria EVO CXs)
There are more extreme examples of both, but most are inbeween those two listed above. Latex tubes will also make a huge difference for cheap.
FWIW, I swaer by the Vittoria EVO CX 320s with a 20 in front and a 23 in back. Many many great races on these tires without a problem and they ride awesome. I would not train on them though.
If you are going for a Kona spot you better be on a great tire and latex tube as your competition will be, if not, ride what you like and are comfortable with. For most people the more reliable tires are just fine. At this point, stick with what as worked for you all year.
Also, if you put new tires on makes sure to ride them a few times before the race as A) they break in and it's a great way to test if you pinched a tube installing them.
For post race food... there are many options right on state street. It is very easy to go get a great burger and fries from Five Guys, and then some ice cream or a shake all right on the course. I believe there are also multiple mexican restaurants that you can site outside and watch the race. I recall a good pizza place as well.
Kathy- I didn't know it was done. (Doh!) I can't view that stuff at work so can't get back to you until later. I can tell you I am on compact crank, 11-28 on back, I forget what on front. The cadence gap is between the 3rd and 4th rear cogs, which is where I tend to migrate to, so I do A LOT of shifting because of cadence. I also shift a lot between 39/53 with hills. I have dropped my cadence quite a bit with a lot more trainer riding during this IM training, I used to be a spinner. Sounds like I may be more of a masher.
Ok....I am a masher. I do shift a lot on the course and feel more comfortable in the 53/12-15 range. Except of course when going up Old Sauk, Timberlane and Midtown.....39/27. Guess I will just try to stick with what I have been doing consistently....and spin like heck up the hills!!
I'm not fast, but I often pretend to be. I race on Corsa EVO CX II's (tubies) as well. But as Matt said, they have very little flat protection. I only ride them for racing and about 1-2 weeks before the race typically just to re-aquaint myself with them. I've already flatted one time in the very little time I spend on them but that may have been dumb (bad) luck.
I swam masters yesterday so I didn't do the 20x100's, I think your guys workout sounded a lot more intense than what we did. Just did typical masters style workout with some sprint 50s, 100s, 150s, etc. On the plus side, coach was giving me feedback on my form which is always appreciated.
I did the 1hr run today and am doing the bike tomorrow. My run was fantastic tonight, the humidity finally broke and it was just the most beautiful night, upper 70s, low humidity, cool breeze. Ran 8 miles in 54 minutes (followed by a CD) on an out and back route I like to do. Did 2x1mi intervals on the way out at 6:22 and 6:15. Eased off for a mile then hit the last 3 miles back in at 6:33, 6:28 and 6:25, not a whole lot off of my 5k vdot time but with tangibly lower RPE. Whole run minus the cooldown ended up being at 1.006 IF, makes me consider a vdot bump but much like Jim I think I'd rather be safe than sorry and go with a slightly lower vdot for raceday. I'm sure I won't cross the finish line feeling like I was holding back either way. Anyway, knew I kind of diverged from the plan tonight but was just feeling 'it' on the run, promising myself to not do anything too stupid during taper.
Agree with Matt: Those bomb-proof tires ride harsh and slow. And they are not totally bomb-proof either. I've flatted Armadillos.
Okay. I've been perseverating about my power outage on the last RR. To make sure that I wasn't pulling watts I wasn't worthy of, I did an FTP tonight. I'd not done one since Feb on my Ergomo. Then I went to Argentina, got sick for 5 weeks, fell completely off the training wagon blahblahblah wahwahwah. I put the Quarq on the bike in March and just worked on clawing my way back to my Feb FTP over the summer. The intervals during Race Prep were all within 95-100% of that FTP. So no more guessing: tonight's test = 185. Exactly what it was in Feb, exactly what I had used to determine my zones. Then the official cause of poopy RR: fatigue and lack of solid food for breakfast, I guess.
FWIW, I felt really, really strong throughout my test. I'd have to say the best 2 x 20 I've done so far this season. So I got that going for me, which is nice.
totally having one of those can't get out of my way weeks. area ymca pools closed all week so can't swim till the weekend, totally forgot about a meeting yesterday morning till one of my peeps called to ask if I was on my way (nope! was totally in my pajama's reading EN. ). Need to get back on the bandwagon today. Down to the basement and the trainer! really weird how 180 the weather change is right now. Went from August to early October over night.
The break in the weather feels lovely down here. I skipped the swim to sleep a little later (I can swim in the ocean on the weekend) but I did get up to do the run. Glorious running weather!
Kitboo- I don't know how you convinced yourself to do an FTP Test! Great job, and now you know exactly what you have to work with. You'll be great in Wisconsin!
I'm enjoying the taper. Going to have my hair cut tonight :-)
No- I am not really liking how cold it suddenly got up here in NE. Makes me wear stockings, real shoes, and sweaters to work. But it was nice for running yesterday.
Kind of knew that the rain wasn't going to stop, but had planned to swim anyway. Unfortunately, for the last 2 nights (and days) Max has been so sick. Getting up multiple times a night. Now I normally sleep like the dead and sleep through his pager and phone calls when he is on call. But I must have a bit of a mother instinct cause as soon as he moves, I am awake. I am getting him meds, soup, crackers, whatever. I am also trying to force feed him Infinit. It is the only electrolyte drink we have that he can tolerate. So I am tired. Add the rain and I just decided to treat today like a post- IM day, no workout (OK- I did some core exercises). I might make up the run on Friday, but not the swim.
I bleached the bathroom last night. Not really wanting to get his crud. He was a bit offended. Next time should I just make him clean up the toilet mess??
We are supposed to go see Cirque de Soleil tonight. Not sure if he'll be able to go. Still plan to do bike intervals tomorrow (on the drainer).
I had the BEST interval ride last night!! Amazing what 2 days off & cooler temps will do. Went up to Racoon Mountain (see link) with a group from HUB Endurance. Beautiful ~ 4 mile loop overlooking TN River valley. The loop goes around the reservoir with a good mix of flats and a stout climb. Numbers were great!
I just NEED sleep. I am exhausted, but cannot stay asleep. Awake every 2 hours, hot/cold. ARRGGGHH!!
Gina- Racoon Mountain looks amazing!! I could really use a change of biking venue
Michele-Sorry to hear u have been detoxing your bathroom...prolly a good idea though....you are such a good wife, getting up with your dh and trying to force feed him infinit!! that is funny not sure how one force feeds a man!! heres to hoping and praying you don't get the bug .
Took my time gettin out of de house this am. Dragging my feet, body and mind to the gym and pool. Did all the intervals on tm. Did them at my new TP (9:07; actually 9;05 on tm). I was pumped to do all 3 at that pace and not stop once during the intervals. That shows me I have gotten stronger and my muscles are enduring longer harder paces!! Yippee guess that was what the OS was for. Pool swim felt nice, went by quickly. Long run tomorrow.
Great day today! Did my standard weekly 1.6 mile OWS this morning kicking out my best time ever on that course (been swimming it for the last 2 seasons): 40:18. Theoretically, I should be able to swim the extra .8 miles at the same pace which would add another 20' or so resulting in close to a 60' IM swim. Still confused over my 80' 2.4 mile swim from Saturday but I'm beyond that now. I was probably a little more fired up than usual too since I had something to prove. At least I know I can do it and I'll carry that confidence into the race. BTW, the swim this morning was with a sleeveless wetsuit. Next week I'll experiment with a full length just to see if there are any advantages/disadvantages in terms of my time. I'm definitely leaning towards the sleeveless though due to overheating concerns.
Had a great run today too. 8 miles with 3 x 1 mile all comfortably under my TP: 5:59 / 5:51 / 5:57. 70s and low humidity helped the cause.
Kathy and Nemo- Thanks for the spousal support. He was in the mid-west this weekend. I think he has salmonella, but he can't seem to remember what he ate besides coffee... so I doubt I'll come down with it (as she types with all fingers and toes crossed).
Kathy- Nice job on holding the new VDOT paces. Doesn't it feel awesome to know how strong and fast you are?
@Jim- Glad you are happy with the most recent swim. I am leaning towards sleeveless as well.
Keep it going folks! Good or bad day- we are almost there!!
Swam indoors for the first time since June. Did not enjoy. Beautiful gym and pool, horrible air quality. Workout went fine, but found myself anxious to be done.
Met Coach P for a chat this afternoon--we talk biz issues--and then did the run directly from the cafe we were at. Figured being with P would inspire me (how can he not?), and if I went home chances of getting out the door would be slim as the rain was coming down. Turned out to be WORST run in months. LOL! I was looking forward to it, and think I started out too hot. I'm going to just ignore than one, and move on. Those days happen.
Looking forward to the sun returning tomorrow. Be deluging here since Monday.
smile, good reading about everybody. cooking dinner here.. but wanted to read about everybody. my BFF Cindi is coming race weekend, pretty excited about that as it was her idea that got me started in a tri.... she had the idea in June 2004 and we did a sprint in May 05, now she is not doing them anymore, but she will appreciate the IM scene and gets along with everybody!!! Heather is my other BFF and she is racing and I am her matron of honor... so I am pretty jazzed about them being there.. now oth, my husband is not coming after a frank, honest evaluation of leaving our family at home... I actually have more peace and will be stress free knowing that my kids are being taken care of! it was getting a bit strung out.. with two going there and two staying here and the dog? well, suffice it to say that for the last two days it was not "feeling" right and Linda can attest to my "feelings" and I expressed this to Joe and he said he just wanted to support me.. and would cancel his flight. Big razorback game that weekend too, and a HS football game, and school on the Monday, and well... now I won't have to worry about my kids. even when I ride, I do better when I know where they are and I can ride freely. I am a mom first before Ironwoman and now I can be both. like I said though Cindi is a riot and we cut up all the time, she likes to run, hike, does swim too and bikes but isn't so OCD like me!! so between the two of us??? we will get your whole life story! so be prepared. we go way back to HS and is taking off from her realtor work. She is a knockout too! her husband Best friends with my husband and actually her son was friends with my oldest son and if you remember her son committed suicide Oct 08.. anyways, she is another strong woman that I know and I know you will make her part of the EN gang!! thanks ahead of time. m
Sounds great, m! It will be great to have her there. She'll fit in for sure. Still can't believe that about her son, and think about it every now and then. But for the grace...go we....
Marianne- sounds like you and Joe made exactly the right decision. So glad to hear you worked that out! And yes, I remember the stories about your friend Cindi too, looking forward to meeting her!
Just checking in real quick before I hit the bed in prep for tomorrow's "long" run. Hoping it's going to be a breeze, but I often find that I reset my mental barometer so to speak according to whatever distance I know that I have to do. If it's a 2.5 hour run, the first 1.5 is a piece of cake. If it's a 30 minute run, I find myself looking down at 12 minutes in going "18 more minutes??? you gotta be kidding me!".
...Anyway, had swapped the bike and run, had a really solid run yesterday which basically amounted to 2x1' at TP followed by a 5k vdot test all crammed into one. I didn't get to test last week so I used tonight's 2x20's as an informal test. Took a look at the results in WKO and basically my FTP did not change at all from my last test ~4 weeks ago, however my RPE was lower and my 2x20's were much more even. Last time the first one was like 15 watts higher than the second. No FTP bumps for me, which is A-ok, I'm content with the knowledge that the FTP I'll be pacing with on race day still seems to be spot on.
So we are in the first week of our taper. TAPER MY ASS!!! This weeks workouts have been tough, didn't help that my Tuesdays FTP ride was against a fierce headwind that lasted for 12 miles. Yesterdays 3 X1 mile repeats followed by 3000 yds in the pool was no walk in the park.
I'm not complaining, just sayin ....... I guess the 90 min run and shortened weekend rides actually mark the beginning of the taper.
My head is starting to spin a little, I'm very comfortable with the work I've put in and think I will get to the line with the fitness and confidense that I will need, but it's all the talk about.... these tires are the fastest, these tubes are the best, these sneakers are the lightest and most comfortable, this "product" really helped with my energy and focus.
Of course I want to give myself every advantage to be at my best, I know it's crazy to start thinking about changing things, I guess as I think more and more about race day it's normal to start entertaining these thoughts.
The one thing I don't want when this race is all over is any regrets. I guess that is why I want to do, know, be and have everything possible to make it that special day.
Trevor- you crack me up. Bob- you took the words right out of my mouth, esp when I saw the Tues bike ride on the schedule!
OTOH, I thouroughly enjoyed the 90 min run this morning. Except for an emergency pit stop at the golf course club house (whoops, should not have had that little bowl of high fiber cereal last night), and except for the need to warm up this calf for about 2 miles (it seems it always feels the worst at the beginning of every run these days and then gets better), it was simply a wonderful run. The weather has been picture perfect these past few days. Ahhhhhhh.
And hell yeah- I'm totally starting to go nuts! I'm really looking forward to just sitting down with all my lists this weekend and getting everything organized. Small things I gotta remember to do: - Buy pink nail polish (I never paint my nails, but this is a special occasion) -Transfer lock laces and orthodics to the new running shoes (same shoe model, just new) - Find a safe place in the Bento Box for my cow silly band and figure out if Moo Jo will fit too
I'm with Bob on the "taper". Doesn't feel much like it. Well, maybe this mornings run did. It was sooooo nice out and even nicer to be finished in 1:30!!
Comments
Yes, boyz, you are all so ready! And if anything bad happens to you fasties, remember, you have a whole chica train behind you to sweep you up and get you home! But really, we'd rather have you cheering us in at the finish/waiting with beers, hugs, and pizza.
And a Margarita! Someone please have a Margarita on order for me!
Ooooh, and a Chocolate Milkshake with French Fries,,, and............
Yes, I set out to do the FTP test today. My PT hub is still giving me problems as it was losing signal during my warm up. So I decided to just do the planned workout (3 x 15') based on HR, time and RPE. About a minute after I started the 1st interval the signal came back on. So I told myself it's FTP time unless the hub loses signal again. It survived until about 2' left in the 2nd interval. However, my legs just didn't have it today. I got a 2 watt increase but based on rides over the last few weeks I know I should be about 10 watts higher. Oh well, it's better to be conservative so I'm going to use the 2 watt increase (295 watts) as my basis for determining my power targets for IMWI. Actually, that's the exact FTP I used to base everything off of for RR #2 anyway and I felt great on the bike and run.
Now to get Saris to fix this damn thing once and for all!!!
Yesterday ended up being a long work day, so no swim. After ANOTHER restless night, I donned the purple silly cow & headed to the pool. KNOCKED those 20*100s out of the park (well, for me).
Stopped by Jamie & Andy's shop, HUB Endurance, to ask them a tire question & got some good advice about the tires I WAS going to use for the race. They suggested I needed something more bulletproof. Ok, ONE more thing to spend $$$ on. To their credit, they did not have the tire I needed, so they weren't trying to make a buck.
Bike intervals later today @ Raccoon Mountain.
MUST dispose of the apple pie on the counter!!
Gina,
If you don't mind me asking: bulletfproof - what tire did they recommend?
I've been using the vredestein fortezza SE, not a single flat (upwards of 2K miles); changed from conti gatorskins. I live in chicago, so you must've heard about how BAD the roads are here.
oh, and as a disclaimer; I do NOT have stocks in that company
Nemo- telling ya, those margarita clif shots - I have em all through the race, and love em. I just wish I can have MORE ;-)
OMG - My new one thing may have to be pitcher of margaritas. About mile 22, I may begin chanting it.
Nearest ice cream to finish line would be the chocolate shoppe on state street, I believe.
Tires -- I'm curious, too. John P (Mr. Penny) suggested < a href = "http://www.competitivecyclist.com/road-bikes/product-components/2010-vittoria-open-corsa-evo-cx-clincher-tire-5521.258.0.html">Vittoria EVO CXs, so I ordered those for race day. And they come in a version with a red stripe. I hope they are burly enough.
If you want bullet proof you get slow and rides like crap (i.e. Gatorskins)
If you want fast, you get a great ride and much less flat protection (i.e. Vittoria EVO CXs)
There are more extreme examples of both, but most are inbeween those two listed above. Latex tubes will also make a huge difference for cheap.
FWIW, I swaer by the Vittoria EVO CX 320s with a 20 in front and a 23 in back. Many many great races on these tires without a problem and they ride awesome. I would not train on them though.
If you are going for a Kona spot you better be on a great tire and latex tube as your competition will be, if not, ride what you like and are comfortable with. For most people the more reliable tires are just fine. At this point, stick with what as worked for you all year.
Also, if you put new tires on makes sure to ride them a few times before the race as A) they break in and
For post race food... there are many options right on state street. It is very easy to go get a great burger and fries from Five Guys, and then some ice cream or a shake all right on the course. I believe there are also multiple mexican restaurants that you can site outside and watch the race. I recall a good pizza place as well.
I'm not fast, but I often pretend to be. I race on Corsa EVO CX II's (tubies) as well. But as Matt said, they have very little flat protection. I only ride them for racing and about 1-2 weeks before the race typically just to re-aquaint myself with them. I've already flatted one time in the very little time I spend on them but that may have been dumb (bad) luck.
I swam masters yesterday so I didn't do the 20x100's, I think your guys workout sounded a lot more intense than what we did. Just did typical masters style workout with some sprint 50s, 100s, 150s, etc. On the plus side, coach was giving me feedback on my form which is always appreciated.
I did the 1hr run today and am doing the bike tomorrow. My run was fantastic tonight, the humidity finally broke and it was just the most beautiful night, upper 70s, low humidity, cool breeze. Ran 8 miles in 54 minutes (followed by a CD) on an out and back route I like to do. Did 2x1mi intervals on the way out at 6:22 and 6:15. Eased off for a mile then hit the last 3 miles back in at 6:33, 6:28 and 6:25, not a whole lot off of my 5k vdot time but with tangibly lower RPE. Whole run minus the cooldown ended up being at 1.006 IF, makes me consider a vdot bump but much like Jim I think I'd rather be safe than sorry and go with a slightly lower vdot for raceday. I'm sure I won't cross the finish line feeling like I was holding back either way. Anyway, knew I kind of diverged from the plan tonight but was just feeling 'it' on the run, promising myself to not do anything too stupid during taper.
Okay. I've been perseverating about my power outage on the last RR. To make sure that I wasn't pulling watts I wasn't worthy of, I did an FTP tonight. I'd not done one since Feb on my Ergomo. Then I went to Argentina, got sick for 5 weeks, fell completely off the training wagon blahblahblah wahwahwah. I put the Quarq on the bike in March and just worked on clawing my way back to my Feb FTP over the summer. The intervals during Race Prep were all within 95-100% of that FTP. So no more guessing: tonight's test = 185. Exactly what it was in Feb, exactly what I had used to determine my zones.
Then the official cause of poopy RR: fatigue and lack of solid food for breakfast, I guess.
FWIW, I felt really, really strong throughout my test. I'd have to say the best 2 x 20 I've done so far this season. So I got that going for me, which is nice.
totally having one of those can't get out of my way weeks. area ymca pools closed all week so can't swim till the weekend, totally forgot about a meeting yesterday morning till one of my peeps called to ask if I was on my way (nope! was totally in my pajama's reading EN.
). Need to get back on the bandwagon today. Down to the basement and the trainer! really weird how 180 the weather change is right now. Went from August to early October over night.
The break in the weather feels lovely down here. I skipped the swim to sleep a little later (I can swim in the ocean on the weekend) but I did get up to do the run. Glorious running weather!
Kitboo- I don't know how you convinced yourself to do an FTP Test! Great job, and now you know exactly what you have to work with. You'll be great in Wisconsin!
I'm enjoying the taper. Going to have my hair cut tonight :-)
Fingers crossed on this end! Cool and sunny = heaven for this New Englander.
No- I am not really liking how cold it suddenly got up here in NE. Makes me wear stockings, real shoes, and sweaters to work. But it was nice for running yesterday.
Kind of knew that the rain wasn't going to stop, but had planned to swim anyway. Unfortunately, for the last 2 nights (and days) Max has been so sick.
Getting up multiple times a night. Now I normally sleep like the dead and sleep through his pager and phone calls when he is on call. But I must have a bit of a mother instinct cause as soon as he moves, I am awake. I am getting him meds, soup, crackers, whatever. I am also trying to force feed him Infinit. It is the only electrolyte drink we have that he can tolerate. So I am tired. Add the rain and I just decided to treat today like a post- IM day, no workout (OK- I did some core exercises). I might make up the run on Friday, but not the swim.
I bleached the bathroom last night. Not really wanting to get his crud.
He was a bit offended. Next time should I just make him clean up the toilet mess??
We are supposed to go see Cirque de Soleil tonight. Not sure if he'll be able to go. Still plan to do bike intervals tomorrow (on the drainer).
I had the BEST interval ride last night!! Amazing what 2 days off & cooler temps will do. Went up to Racoon Mountain (see link) with a group from HUB Endurance. Beautiful ~ 4 mile loop overlooking TN River valley. The loop goes around the reservoir with a good mix of flats and a stout climb. Numbers were great!
I just NEED sleep. I am exhausted, but cannot stay asleep. Awake every 2 hours, hot/cold. ARRGGGHH!!
en.wikipedia.org/wiki/Raccoon_Mount...rage_Plant
Gina- Racoon Mountain looks amazing!! I could really use a change of biking venue
Michele-Sorry to hear u have been detoxing your bathroom...prolly a good idea though....you are such a good wife, getting up with your dh and trying to force feed him infinit!! that is funny
not sure how one force feeds a man!! heres to hoping and praying you don't get the bug .
Took my time gettin out of de house this am. Dragging my feet, body and mind to the gym and pool. Did all the intervals on tm. Did them at my new TP (9:07; actually 9;05 on tm). I was pumped to do all 3 at that pace and not stop once during the intervals. That shows me I have gotten stronger and my muscles are enduring longer harder paces!! Yippee guess that was what the OS was for. Pool swim felt nice, went by quickly. Long run tomorrow.
Had a great run today too. 8 miles with 3 x 1 mile all comfortably under my TP: 5:59 / 5:51 / 5:57. 70s and low humidity helped the cause.
90' "long" run tomorrow is gonna feel great!
Meh. Bike workout last night. Good run this morning and wetsuit is packed to swim after work.
Glad to hear about these good workouts.
Kathy- Nice job on holding the new VDOT paces. Doesn't it feel awesome to know how strong and fast you are?
@Jim- Glad you are happy with the most recent swim. I am leaning towards sleeveless as well.
Keep it going folks! Good or bad day- we are almost there!!
Swam indoors for the first time since June. Did not enjoy. Beautiful gym and pool, horrible air quality. Workout went fine, but found myself anxious to be done.
Met Coach P for a chat this afternoon--we talk biz issues--and then did the run directly from the cafe we were at. Figured being with P would inspire me (how can he not?), and if I went home chances of getting out the door would be slim as the rain was coming down. Turned out to be WORST run in months. LOL! I was looking forward to it, and think I started out too hot. I'm going to just ignore than one, and move on. Those days happen.
Looking forward to the sun returning tomorrow. Be deluging here since Monday.
Sounds great, m! It will be great to have her there. She'll fit in for sure. Still can't believe that about her son, and think about it every now and then. But for the grace...go we....
...Anyway, had swapped the bike and run, had a really solid run yesterday which basically amounted to 2x1' at TP followed by a 5k vdot test all crammed into one. I didn't get to test last week so I used tonight's 2x20's as an informal test. Took a look at the results in WKO and basically my FTP did not change at all from my last test ~4 weeks ago, however my RPE was lower and my 2x20's were much more even. Last time the first one was like 15 watts higher than the second. No FTP bumps for me, which is A-ok, I'm content with the knowledge that the FTP I'll be pacing with on race day still seems to be spot on.
Hope everyone has a great run tomorrow.
EDIT: Double post... move along, nothing to see here.
So we are in the first week of our taper. TAPER MY ASS!!! This weeks workouts have been tough, didn't help that my Tuesdays FTP ride was against a fierce headwind that lasted for 12 miles. Yesterdays 3 X1 mile repeats followed by 3000 yds in the pool was no walk in the park.
I'm not complaining, just sayin ....... I guess the 90 min run and shortened weekend rides actually mark the beginning of the taper.
My head is starting to spin a little, I'm very comfortable with the work I've put in and think I will get to the line with the fitness and confidense that I will need, but it's all the talk about.... these tires are the fastest, these tubes are the best, these sneakers are the lightest and most comfortable, this "product" really helped with my energy and focus.
Of course I want to give myself every advantage to be at my best, I know it's crazy to start thinking about changing things, I guess as I think more and more about race day it's normal to start entertaining these thoughts.
The one thing I don't want when this race is all over is any regrets. I guess that is why I want to do, know, be and have everything possible to make it that special day.
Anyone else getting crazy out there?
Bob- you took the words right out of my mouth, esp when I saw the Tues bike ride on the schedule!
OTOH, I thouroughly enjoyed the 90 min run this morning. Except for an emergency pit stop at the golf course club house (whoops, should not have had that little bowl of high fiber cereal last night), and except for the need to warm up this calf for about 2 miles (it seems it always feels the worst at the beginning of every run these days and then gets better), it was simply a wonderful run. The weather has been picture perfect these past few days. Ahhhhhhh.
And hell yeah- I'm totally starting to go nuts! I'm really looking forward to just sitting down with all my lists this weekend and getting everything organized. Small things I gotta remember to do:
- Buy pink nail polish (I never paint my nails, but this is a special occasion)
-Transfer lock laces and orthodics to the new running shoes (same shoe model, just new)
- Find a safe place in the Bento Box for my cow silly band and figure out if Moo Jo will fit too
I'm with Bob on the "taper". Doesn't feel much like it. Well, maybe this mornings run did. It was sooooo nice out and even nicer to be finished in 1:30!!