The Countdown: 13 Weeks (The Big Day 1)
So folks how is the training coming and hows this week treating you?
Last week went really well for me and I hit/slighlty exceeded all my numbers. Looking forward to some testing this week to see where I am sitting at now from a VDOT and FTP perspective (although since I missed most of the OS it is lower then where I left off last year 
 
For those of you on the IM plan are you ready for your "Big Day" on Saturday? Doing anything special to prep for it?
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what's the 'big day'?
@scott: 15:10 for 1000yrds!!! i did my 1000yrd test for rich's poll and did an 18:00...
never done a 15:10. great job! oceanside if the waters are calm, is still a tough swim especially for that small segment where you are not protected by the harbor. you'll do fine, but probably not at all the same as CdA lake swim. even the wave start keeps it really mellow in terms of traffic.
nice work everyone.
i rode the bike today up short hills and managed a 0.89IF 1hour 06minute ride.
GH
It doesn't matter as much for those of you still in your transition, etc. phases, although we have the second big week in 4 weeks so we will all get to rinse and repeat then.
As for me now that I have the FTP test done the game plan is to clean up the bike tomorrow, swap off the wheel for the trainer, etc. My infinit arrives on Thursday, and already checked the pool schedule so hope to have the ducks in a row here soon.
Thanks a bunch for getting the week started up guys. Things going well. Flip flopped the rides this weekend, and did 1.5 ABP on Sat and 3 hour ride on Sun. No problems there. Hit the pool Monday and right on pace for 2300 yards, avg about 4:50 for 300y.
Today, boarded the pain train for the FTP. Despite feeling like I was dying, just squeezed out 1 more watt for a new FTP of 211 and ratio of 3.2w/kg. I guess it makes sense since I have been doing less interval riding than prior. Im just happy not to be going backwards.
Im on the last week of the general prep plan, so nothing special other than another three hour ride this weekend. Then I start the 12 week intermediate plan...which looks crazy.
Despite gaining on the bike and swim, still stuck at vdot of 45 for the run. I dont expect any movement during testing this week, but I'll try my best. My boss at work has decided to help me out with my workouts. I probably should have taken him up on the offer earlier in the outseason, especially since some of his former clients/trainig partners are Alberto Salazar, Steve Plascencia, and Bill Rodgers!!!
Yes, FACEPALM for me. Just to intimidated to go out running with an almost 60 year old guy running 6:00 easy. Hoepfully some excitement next season.
You guys have fun with that "Big Day"! I can't wait for mine in week 4.
Rough week for me. My little one has been sick so I haven't gotten much in the way of workouts in this week besides a couple runs on my treadmill. Hope to get a bunch done these last few days of the week.
And on an unrelated note, is Al T ever going to join us over here? Or do AG winners have their own groups? I kid of course, Al is the most generous with his time.
Just finished up my 5k test and the clock shows 21:13. Fastest 5k PR. I had a 20:01 once, but I had to break in the middle once for a medical emergency at the track and then restart...so that doesnt count. Happy to be going into the season faster than I finished the last one.
Ok, so ready to hear something mind blowing? Remember how I said my boss was going to help me with my training? I sent him an email with my vdot score for today. He comes running in my office with a folder full of ORIGINAL test data from Jack Daniels, the guy who developed the vdot score.
Turns out he worked with him out in Mammoth Lakes for a while doing research. Nice to have good company at work!
Good stuff! Looking forward to May thru mid-June for you folks. That's when all the RR's, possible high volume weekend over Memorial Day and other fun stuff happen.
@ Van - That is really cool about the original VDOT research. Love to hear more about it. Nice work on your 5k test. Sounds like you are making great progress.
I got a massage yesterday for my sore rt hip flexor. Therapist said my rt lower back was tight as a drum and could be causing the problem. Funny but it didn't feel tight until she started digging on it. Ugh! Though she was driving a knife thru me. Well, it sure seems to have worked. Hip feels much better today. I was able to do the transition ride 2x8' (2') @ Z4 HR 150-155 range + balance @ Z3 HR 144-149. I stayed out of the aero postion to be safe, but my legs felt good. I added on a 2 mile brick run @ 8:30 pace (HR 142) and hip felt fine. Not sore later at work either after sitting in meetings for several hours. Tomorrow I'm going to swim - just drills and then lots of stretching. Therapist gave me some other stretches and I got some from Leigh Boyles' site too. It is forecasted to be 55* and sunny in Chicago on Saturday so we may finally have some decent riding weather. Yeah!
Can't wait to see how it feels after being cooped up all winter in the OS.
nice job on the 5k's, guys!
Bruce: no need to get down in aero for a few weeks, just keep up with the re-hab.
I got the tri-bike ready for action today and will start riding it next week. actually, will be splitting time with the road bike (interchanging crank with quarq per Mancona's video) , since I have big climbing centuries scheduled throughout race prep.
ran strong with my wednesday running group yesterday. so, run is ready for race prep.
not much swimming yet, so that'll be the big shocker to my system next week.
AND....just had my last In-N-Out cheeseburger combo, until after IMCdA!!!
good luck to all those racing Oceanside!!
GH
Shaping up for a good week. Fastest non race 1000y at 16:18. 1:38/100y. Down from 17:01 less than a month ago.
Did I mention I love those drills. I finally have eough strength I think to get a grip on this "over the barrel" idea.
4 hour trainer ride tomorrow. FUN.
Greg: 16min!! for 1000yrds. congrats! i am keeping my fingers crossed that this race prep i can approach those numbers.
gh
@ all - good training. Some nice test results going into the 12 weeks.
@ GH No In-N-Out Burgers!! That is some discipline you have.
I'm trying to talk myself into no chocolate until after CDA and the chocolate is winning.
@ Tucker I took a look at the first 2 weeks of the plan too. Holy Cow!! The run volume alone is as much as I trained for the Boston marathon. Hope I don't break into a thousand pieces. I may play hooky on one of the shorter (non-brick) runs each week to give my knees a break, but I sure can't skip the bike or swim workouts. Well I guess that's why they call it an Ironman.
On my end, did first really hard ride coming out of rehab for the hammy today.... Group ride for 54.3 miles with 2650 ft gain. Was struggling to hang on - just really out of shape.
Anyway...thought I was never getting off that bike, and I was happy to start running when it was finally time!
Hope you guys had a great day of it too!
nice work guys. keep it going.
i managed another 0.89IF ride today, for 93minutes. that makes 2 rides at 0.89, which is always a good sign of an FTP increase on the way.
tomorrow a big climbing day at abp pace.
i'm motivated to keep up with all you 16minute 1000yrd swimmers! will do my best starting monday.
have a great sunday and congrats to those who raced oceanside today!
gh
@ Vicki, I had a similar experience my first week of the Ironman Training plan. I honked about 20 minutes into the long run. I didn't adjust my calorie intake with the bump in training volume. You'll quickly figure out what your body needs to take this high volume stuff.
I just finished Oceanside 70.3 yesterday, and it went pretty well. I went out too hard on the run and blew up, but still managed a 1 hour 53 minute PR over this race last year and 20 minute PR for a HIM. I'll post a detailed race report on the forum later today.
@Gil, you go get that FTP bump!
I rode on my TT bike for the first time Saturday. Just 2 hours and about 35 hilly miles. Rode with a buddy of mine who is a much better athlete but I was able to pull away from him whenever I wanted. Felt good. Hit a couple flat stretches where I was able to open it up. My LYC is not downloading so I can't say exactly what I was putting out but pretty sure it was 280ish and higher. Next weekend hopefully will be even better.
@Vicki- What's good about having several Big Days and race rehearsals is that you get another chance put the right pieces in place for a good training day. No doubt you learned a few things, and in that regard the Big Day did exactly what it is meant to do.
@Stephen- Nice job on the massive PR! Looking forward to the race report. Sounds like the pro races were pretty exciting. With reigning IMCDA champ Potts getting the win.
@ All - It seems that everyone had a productive weekend. Either good workouts, races or important learning that will pay off later. Good luck this week.
@ Scott - Nice job on the Oceanside. Almost 2 hours better than last year. You're in a new league.
@ Vicki - I've had the same experience as you did this weekend. I learned more about myself and how to be ready to race from a bad bonk than from any good day. I'm sure it was no fun during the ride, but the experience will make you wiser and a better racer.
@ Patrick and Michael - Nice job on your Big Days. Sounds like you got good knowledge about your fitness without sustaining any injuries. A good day indeed.
@ GH and Tuck - You both are getting stronger. Good work
@ JT - Great to see you getting your training ramped up. Just keep making steady progress.
I had a good weekend. On Saturday, I did a "Medium Day". Swam 1500 yds. I just did drills and focused on form. Didn't time the swim but kept on eye on the clock and my 50 yds splits were as good as ever and I didn't feel like I was working hard at all. I guess working on technique does pay off. Then did first real outside ride of the season as it finally hit 50* in Chicago, but very windy. Did 40 miles @ 18 mph avg pace with 2 guys training for Racine 70.3. We talked alot and rode mostly in Z2 with some Z3-4 thrown in. Then I ran 3 @ 8:30 pace. Had to tell myself to slow down as I would find myself going @ 8:00 pace. No problems with the hip at all.
Today I ran 7 miles with 2 x 1 mile @ 7:00 pace. I was expecting legs to be a little heavy from the day before but I felt good. The run was tomorrow's run moved forward by a day. Then off to church. In the afternoon I rode 29 miles @ 16 mph avg pace, spinning ez @ 90 cadence and kept my HR in Z1 the entire time. I know RnP don't think much of Z1 rides, but I just wanted to make sure I didn't aggravate my hip. Stayed out of the aero position most of the way but did get into it for a minute several times. No problems with hip during the ride and it feels fine post ride. Extra stretching seems to be working.
It has been crazy this week at our house as we are having the kitchen remodeled and all the hardwood floors in the house sanded, re-stained and re-finished. My DW has made several reallly good meals with just a hot plate and microwave, but bananas, Power Bars,cereal and Domino's pizza have been the primary dishes the past week.