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The Countdown: 15 Weeks To Go

GregSVanGregSVan
in Group Discussion-Ironman Coeur d'Alene 2011

Well, I figured since we are all over the place with different plans, might as well unify with a weekly countdown thread.

I picked up the slack after I took Sunday off due to a nasty hangover. Put in a 2000 yard swim today. Working the drills still and keeping pace with 300y at 4:59 comfortably.

This evening, put in the ABP ride for 1.5 hours. Heres the numbers:

Entire Workout (1:33:42.95):

    Duration:      1:30:09 (1:33:42)

    Work:          838 kJ

    TSS:           86.9 (intensity factor 0.765)

    Norm Power:    161

    VI:            1.0

        Min    Max    Avg

    Power:           0    206    155     watts

    Cadence:         37    115    79     rpm

    Crank Torque:    0    340    166     lb-in



1:10 ish of Zone 3:

    Duration:      1:11:23 (1:14:56)

    Work:          706 kJ

    TSS:           74 (intensity factor 0.791)

    Norm Power:    166

    VI:            1.01

        Min    Max    Avg

    Power:           0    206    165     watts

    Cadence:         37    115    79     rpm

    Crank Torque:    0    340    177     lb-in

Hows it going?!

 

 

Comments

  • pgiesinpgiesin
    Great, this exactly what I needed to see this morning. Had a extremely crappy day at the office yesterday, then an even worse session at the pool and to top it off had an argument with the DW. Up early to travel to a client site today so the ride is going to have to wait. Looking forward to just getting on the bike and doing something right!

    Have a great day all, get it done!
  • J.T. ThompsonJ.T. Thompson
    Well guys(Team) - I got my 2 hours of rehab work in last night. Yes rehab... as I'm diligently working to get my hamstring and knee in shape to ramp up my training. Getting some great advice and workouts from WSM Leigh Boyle and her Athletes Treating Athletes website, so it's coming.

    On the positive side, got in a bike ride outside for the first time in 6 months on Sunday, with minimal leg issues, so moving in the right direction. And my swimming is going along well, as got in 3000m on Sunday.

    Off for some aqua running tonight. Keep up the training!
  • scottwstewartscottwstewart
    I like the idea of doing a weekly countdown thread. This is good way for all of us to support each other while doing different training plans. I did my 60 minute run this morning, which included 2 x 1 mile @ z4 and 1 x 1 mile @ z3. The rest was @ z1. I felt pretty good, although I think I was a little dehydrated. I need to start remembering to bring a water bottle with me to the gym.

    @ JT, it good it see that your getting some good recovery advice. I remember one of Coach R's podcasts talking about the importance to recover hard when you get injured, and it looks like your being smart about it.
  • GregSVanGregSVan

    Good mojo guys!

    Havent got my run in yet today. Battling a freaking sinus infection as of this morning. Will probably still have at it later on the treadmill. YUK.

    @Scott: Just curious, what pace are you running your Zone 4? Can I guess 7 someting? From our numbers, we look like we may be keeping each other company in June.

  • scottwstewartscottwstewart
    @ Greg, my z4 pace is 7:05 min/mile. My plan is to do another run test next Tuesday in leui of the scheduled FTP workout. I want to see if I can bump my zones up a little before Oceanside 70.3.
  • GregSVanGregSVan
    Posted By Scott Stewart on 15 Mar 2011 02:09 PM

    @ Greg, my z4 pace is 7:05 min/mile. My plan is to do another run test next Tuesday in leui of the scheduled FTP workout. I want to see if I can bump my zones up a little before Oceanside 70.3.



    Yup, that sounds about right. I usually go at 7:20-7:30. Make sure you leave me some cookies on the run.

  • scottwstewartscottwstewart

     @ Greg, make sure to load up your fuel belt bottles with milk .

  • alleneskelinalleneskelin
    This is my last week in the JOS plan and then I plan a 2-week transition to the IMCDA race prep. This morning, I decided to get my first swim in to see if I could mimic the techniques I've been watching on all the videos out there. I was surprised at how tiring it was even though I've been doing great on the bike and run for 2.5 months. One area I definitely need to work on is getting a consistent breathing rhythm. I plan to do the JOS run workout later today.
  • tuckermtuckerm
    15 weeks? Yikes. Been getting to the pool a bit myself. Went Monday and Tuesday. Felt much better yesterday. Also bought these paddle things and they really helped me feel the stroke better. In week 20 of the OS so also did 2x15' @ FTP after the swim. I was wiped out. About to hit my 30' easy then a few strides on the treadmill downstairs.
    15 weeks, ugh.
  • alleneskelinalleneskelin
    Completed my JOS run workout tonight (Run MS: 4 x 200, 2 x 800, 4 x 200, 2 x 400 all @ Z5). Kept the rest between intervals to 1 minute. Glad to have that one behind me.

    -- I thought I would post my workouts in both the JOS and the IMCDA forum since I'll only be in the JOS for a few more days.
  • GregSVanGregSVan

    Plague hitting my house for the past three days. Personally battling a raging sinus infection, wife is down for the count, as well as my 15 month old daugther. Did manage to  bang out the 60 minutes on the drainer with 2X10 zone 4 without too much of a problem last night. Today so dead tired. Hoping to get a run in somehow today....

  • Patrick HaydenPatrick Hayden
    Sounds like the plague that hit my house as well. Took me out Monday evening and most of Tuesday. Took my wife out last night and today and caught the kids the week prior. I did manage to get in my run yesterday 5x1/2 mile. Getting ready to head out and take the daughter to swim practice so will get my swim in then and hope to try to squeeze in my bike ftp workout after that.
  • GregSVanGregSVan
    Well, damn near killed me, but got her done. 10 miles at 1:35. Felt great despite the stuffed sinus, three hours of sleep, and challenging patients. Now time for a beer and a passing out.
  • kurshingkurshing
    Yeah, that was a tough run for me too yesterday. Tell you what...on the HIM training you can get away with not really hitting the z1 sections as z2, I would often run a minimum of z2 during the HIM training. I really have to force myself to run the z1 stuff as z1 during this IM training, otherwise it tears me apart late in the week!
  • GregSVanGregSVan

    Looks like the virus decided to jump ship. Feeling great, and just got done with 2000y of the pool. Drills drills drill. Swam my fastest 300y, IN form and not pushing at 4:54. Work it!

  • GregSVanGregSVan
    Wow. Now that really sucked. Totally zonked out this morning. Short of my goal watts during zones, but its done.

    Full Workout (2:30:25.24):
    Duration: 2:30:25
    Work: 1246 kJ
    TSS: 128.5 (intensity factor 0.717)
    Norm Power: 151
    VI: 1.09
    Min Max Avg
    Power: 0 232 138 watts
    Cadence: 30 115 81 rpm
    Crank Torque: 0 304 144 lb-in

    Zone 4 #1:
    Duration: 10:00
    Work: 114 kJ
    TSS: 13.8 (intensity factor 0.909)
    Norm Power: 191
    VI: 1
    Min Max Avg
    Power: 0 217 191 watts
    Cadence: 74 110 84 rpm
    Crank Torque: 0 216 191 lb-in

    Zone 4 #2:
    Duration: 10:00
    Work: 116 kJ
    TSS: 14.1 (intensity factor 0.919)
    Norm Power: 193
    VI: 1
    Min Max Avg
    Power: 0 221 194 watts
    Cadence: 78 112 86 rpm
    Crank Torque: 0 215 191 lb-in

    Zone 3 #3:
    Duration: 17:00
    Work: 161 kJ
    TSS: 16.6 (intensity factor 0.765)
    Norm Power: 161
    VI: 1.02
    Min Max Avg
    Power: 0 186 158 watts
    Cadence: 37 109 85 rpm
    Crank Torque: 0 185 157 lb-in

    Zone 3 #4:
    Duration: 17:00
    Work: 153 kJ
    TSS: 15.5 (intensity factor 0.739)
    Norm Power: 155
    VI: 1.03
    Min Max Avg
    Power: 0 188 151 watts
    Cadence: 49 107 84 rpm
    Crank Torque: 0 215 152 lb-in

    25 minute brick that followed was uneventful. Hows the weekend going guys?
  • kurshingkurshing
    I went on a ride with a buddy who has an FTP of 180, which is well over mine. We did 8, then 10, then 12 minutes at his 95-100% and after an hour I am convinced that my FTP is higher than I have tested at. None-the-less, the the rest of the ride today was TOOOOUUUUUGH. I haven't uploaded it to look at it, but, I am pretty sure I have expanded my vision of what is possible for me.

    However, I am in gret fear of the struggle I will be facing tomorrow!
  • Bruce ThompsonBruce Thompson

    Had a crazy travel week for work - on the road Mon-Thur.  Got one 60' bike wo in on a hotel stationary bike and one solid 5 mile run in that included 4 x 800 @ 6:15 pace.  Swam 2000 yds Friday.  Today I did a "Little Day"  Swam 1500 yds in 32', (yeah I'm slow in the water), rode 75' including 4 x 2.5' on/off @ Z5 HR 164,164,165,166. Then ran 2 miles @ 8:30 pace with 5 x 30" (30") strides at 7:00 pace.  Since I'm racing a HM tomorrow I didn't mind having a couple of rest days (due to travel and meetings) this week as part of mini taper.  I might have done too much today, but what the heck, the HM is a "B" race so I'll run how I feel and the time will be what it is.  Just don't want an injury.  Weather forecast is not fun though:  40* F and 80% chance of rain.  Yuk!  I'd rather have it 10* colder and snowing.

    @ Stephen - Sounds like th OS is paying off for you on the bike.  Way to go.

    @ Greg and all who got the flu - Hope you are better soon.  Rest up and come back even stronger.

    Good luck to all with your training.

  • kurshingkurshing
    Correction, my friend had an FTP of 280...not 180.
  • scottwstewartscottwstewart
    Well I decided to stray a little from my scheduled workout. I kept my bike ride at 3 hours, but decided to practice my pacing for Oceanside (sort of an RR). I did a 20 minute warm up @ z1 (IF = 0.67) then for the rest of the ride tried staying as close to an IF = 0.80 as possible. I ended up being at 0.79, so it was pretty close. I really felt great the entire ride and felt really strong on the brick run. So I think that an IF = 0.80 will be the way to go on race day. I used Ironman Perform during the bike and went with 200 cal/hr and took one Salt Tablet per hour.

    I expect my bike time to be around 3 hours so hopefully this will be a good indicator of how I do on race day. This will be a B race for me, so I don't plan to taper. I'll probably just take it easy for 2 or 3 days prior to the race to get a little rest.

    @ Greg, hopefully your feeling better. The zonking could have been due to still recovering from being sick, so I wouldn't worry too much about that.

    @ Stephen, that sounds like a tough ride. Way to get it done.

    @ Bruce, good luck on the HM tomorrow.
  • GregSVanGregSVan
    Thanks guys. Still hurting unfortunately. Got out 1.5 hours of Zone 3. With breaks, came out at .77 IF. Need to recoup and energize this week.
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