Good job all. Looks like everyone is out crushing themselves. What's with these 15' Z3 run intervals? Did I miss something? My Z3 was 3 x 8'. Is everyone advanced here?
Swim felt good today. Started to tire a bit at the end but all in all felt good. After swim had some lunch, then started to build a kiddie cottage for my daughters. Then off to soccer practice for my oldest. I did my "recovery" run from there. Damn the legs were feeling Thursdays run. I certainly didn't venture into Z2 as was an option.
Excited for my 4.5hrs tomorrow on the bike. Good luck all.
Good work everyone. Looks like we have some fast swimmers in this group.
I swam 4200 yds this am. I had to tack on an extra 100 just to prove to myself I could go the full race distance. Did it in 1 hour 30 minutes including the rests. I was ok thru the 300s but I really slowed down on the 200s. Just couldn't hold my pace anymore, but on the positive side, it was the longest swim I've ever done by 700 yds. But holy cow - it's a long way. I skipped the run today - just too much going on at home. My son is racing tomorrow for his high school rowing team, and lots to help get ready. His first heat is at 9:30 and another heat TBD, so not sure how I'm gonna fit in a long ride tomorrow. Plus it is forecasted to rain all day, and yes they row in the rain. Probably do the long ride Sunday @ dawn and hope I'm back early enough to not get in trouble on Mothers Day.
@ GH: thanks for the advice.. will take it completely
Got the long run done today. Couldn't find my Garmin (anyone else get a little spacey during all of this?), but I have a route that I know is 13.1 miles exactly, so just did that. Went a little off the reservation and decided to try and negative split it. It is an out-and-back route, so I just fired up a play list on my ipod and then re-started it when I turned around and tried to get back before I got to the song I was listening to right before I turned around (and for the record, it is a trail that is very sparsley used the time of day I was running...so no safety issues with listening to music Got the negative split I was looking for and managed a 1:52 for the 13.1, which is a PB for me! Rounding up, that's a 40 VDot. So now I have 42.7 for 5k, 41.6 for 10k and 40 for Half (albeit on nothing close to fresh legs given doing Sat's ride on Wed and the 4100y swim yesterday)
Morning gang! Hope everyone has great race of day of training today. Looks like it is going to be a beautiful day here in the North East. I am headed out to spend most of the day setting in a classroom taking my final exams. Was a bit bummed out last night knowing that I probably wouldn't get to ride today. But this is my long-term future so didn't take long to justify missing one day of training.
Fail on the bike today. Rain forced me inside and I haven't been on the trainer for a while. Was going to do today's workout, but managed to basically do the w/u and the z4/5 intervals and called it good after about 1:45. Felt sluggish and not in the game. Will call this the ABP ride and see what tomorrow brings (besides Mother's Day!) Watching the Team TT at the Giro will probably get me going.
Long bike today in the POURING rain, head winds and 48 degrees. 4 hours and 42 minutes only got in 74 miles but this ride had some ridonkulous hills. I got in half the intervals, then remembered the hills that I was going to have to climb later in the ride. I used the hills for the rest of the Z 4/5 work. I was pretty concerned about how I was going to keep my power output around my FTP on larger hills, but this week I swapped out my crank for a compact Ultegra (50/34) and an 11-28 RC. This was my first real ride with it and I was able to maintain an IF of 1.0 for all the hills. There were three 20' hills with grades of 8-14 degrees. Also dialed in my race wattage. I will be able to perfect it next week at the RR in CDA. After the very cold bike had to put running shoes on my frozen numb feet and get in 30' of running. After 1.5 miles I bonked hard and had to walk slowly back home in the pouring rain. Lesson learned, eat more on the bike! Next week I will have two PBJ's in my jersey pockets for the RR. It's a successful ride / run when you come away smarter than when you went in. Tomorrow is 180' bike- but will probably only get in 150' due to the church thing and then Mothers Day.
I was feeling really good about my week....hit all the workouts and made everything fit in between all the work responsibilities and kid responsibilities. Still trying to figure out how to get more sleep.
I am a day ahead on the training plan because my best days to ride long are Friday and Saturday. So, I headed out early for my ABP ride this morning. Intended to ride for 2 hours, then meet up with a friend for a long hill climb for the last hour. Dropped my chain on a small roller and noticed I bent a chain link in the process. Two super nice guys with a chain tool happened to ride by at just the right time, and we took out the bent link. Thought I would be ok to continue on the ride. I accidentally shifted into my 50-28 and totally jammed the short chain. Had to call my hubby to rescue me, missed my connection with my friend, now the bike is at the bike shop and they couldn't get to it today. Hope to get it back super soon, I'm not feeling good about missing the workout today.
Think I will do my first OWS tomorrow. I think the lake where I swim is <55 degrees, so it is going to be cold. Looking forward to having my breath taken away. <br /> Happy late birthday, Shannon!
Had to do my long bike from 9:30pm-2:00am due to family function all day and hosting Mother's Day tomorrow. I felt great and completed the 4:30 with an average of 16mph and 72 miles total. 16mph is currently my T-Pace so I'm looking forward to the RR in CDA next week to see how I do on the race course.
I also received my Infinit order a few days ago so this was my first test of the bike mix. I was able to dial it in with one sip of a double serving from the Profile Design Aerodrink between the aerobars every 8 minutes. I only had about 5 oz of water and lost 4.4 lbs so I will try to add more water next week in the RR.
@Allen-that is crazy. I am usually asleep by 9:30. Can't believe that is when you started riding!
I am suffering from killing myself yesterday, and I am havin to bag today's ABP ride because I am just too exhausted to get out. I would probably end up missing Monday and Tuesday if I forced myself out the door today.
Guess I shouldn't be addin anything to these advanced IM plans...they are for real!
@ Stephen - Wise decision to take a rest day. You've been working really hard and deserve a break. Good strategic move to do it Mother's Day.
@ Allen - 2x what Stephen said. You are crazy for riding until 2 am. How did you stay awake?
@ Stephanie - Hope you stayed warm on your OWS. Brrrr....
@ Steve - 4 hours in the rain!! Pure guts man. I wimped out yesterday and rode indoors for 2 hours just on the threat of rain (of course it didn't rain until 6 hours after I was done).
I rode 93 miles this am. 5:03 rolling time for avg speed of 18.3 mph. Avg cadenace of 88. On the bike at dawn in 38*F temp. It warmed up to 67*F by the end. Had my EN kit on underneath 4 layers @ the start. Was flying the EN colors by the end. Then ran just one mile to see how the legs felt. Not so good for first 2 mins but then they loosened up and I did the mile in 8:55. Probably too fast per EN race execution strategy, so I'll need to be very aware of not going out too fast. But my HR was only in Z1. Still, I think being conservative at the start of my first IM marathon will be the way to go since every stride will be new territory.
Hope everyone had a good weekend. Happy Mothers Day to all the moms out there.
Good job all. @Stephen, don't beat yourself up, we all need a little rest every once in a while. @Allen, that's just silly. @Bruce, ah would love to be there in the flats of IL with you instead of hilly NJ.
Saturday started great for me. Got my bike back from the shop with a new chain and rear cassette. Apparently I needed one. Seemed fine to me but oh well. Knocked out some good FTP intervals in the first hour of my ride. Then met a friend and went to go do some climbing. Thought I was hearing some noises on the bike but shrugged it off. (I know next to nothing about bikes) Then we are riding downhill and my chain just falls off. Ok, well that sucks. Well it happened like 5 more times. I damn near threw the bike in a river. Even got so frustrated I forgot to start my computer again and missed like 30 minutes of riding with a couple nice long climbs in there. Still was a fun ride.
Sunday had to do the family thing for Mother's Day. Then I finished constructing my daughters playhouse. I had started Friday so I really wanted it done. That only left me with 2hrs ABP. Had a really nice ride. Was happy with it. Plus only one chain drop! Bringing bike back into shop tomorrow and punching a mechanic.
Well the weekend went okay for me. Had to swap the ABP ride and the long ride days. Did the ABP ride on Sat and felt pretty good, overachieved on it with some of the hills, but all in all a good ride. The long ride on Mother's day did not go quite as well (although no bike issues). Ended up taking the family to the normal mother's day party early and went to take off on the bike, but ended up going out a bit later then originally planned so it was after lunch that I took off (didn't eat any lunch prior and just a light breakfast). Got out to the point where I was doing the ftp intervals and then got progressively harder until I just couldn't hit the numbers. Tried to spin back up for the z3 work and legs just had nothing in them. Did a little recovery and realized I most likely hand bonked and needed more calories, but never could make it up from there. The last 45 miles were a trudge, but made it back in one piece.
@ Stephanie - Did you do your OWS at Grant Ranch yesterday? I was there....it was 53 degrees! My feet and hands ached until they went numb, then the water felt fine. It wasn't as bad as I thought it would be. Hope it's a little warmer next weekend. I plan to head out there every Sunday morning until IM-CDA. Hope to see you there!
Comments
Swim felt good today. Started to tire a bit at the end but all in all felt good. After swim had some lunch, then started to build a kiddie cottage for my daughters. Then off to soccer practice for my oldest. I did my "recovery" run from there. Damn the legs were feeling Thursdays run. I certainly didn't venture into Z2 as was an option.
Excited for my 4.5hrs tomorrow on the bike. Good luck all.
Good work everyone. Looks like we have some fast swimmers in this group.
I swam 4200 yds this am. I had to tack on an extra 100 just to prove to myself I could go the full race distance. Did it in 1 hour 30 minutes including the rests. I was ok thru the 300s but I really slowed down on the 200s. Just couldn't hold my pace anymore, but on the positive side, it was the longest swim I've ever done by 700 yds. But holy cow - it's a long way. I skipped the run today - just too much going on at home. My son is racing tomorrow for his high school rowing team, and lots to help get ready. His first heat is at 9:30 and another heat TBD, so not sure how I'm gonna fit in a long ride tomorrow. Plus it is forecasted to rain all day, and yes they row in the rain. Probably do the long ride Sunday @ dawn and hope I'm back early enough to not get in trouble on Mothers Day.
Have a good weekend everyone.
Got the long run done today. Couldn't find my Garmin (anyone else get a little spacey during all of this?), but I have a route that I know is 13.1 miles exactly, so just did that. Went a little off the reservation and decided to try and negative split it. It is an out-and-back route, so I just fired up a play list on my ipod and then re-started it when I turned around and tried to get back before I got to the song I was listening to right before I turned around (and for the record, it is a trail that is very sparsley used the time of day I was running...so no safety issues with listening to music
Later,
Pete
Long bike today in the POURING rain, head winds and 48 degrees. 4 hours and 42 minutes only got in 74 miles but this ride had some ridonkulous hills. I got in half the intervals, then remembered the hills that I was going to have to climb later in the ride. I used the hills for the rest of the Z 4/5 work. I was pretty concerned about how I was going to keep my power output around my FTP on larger hills, but this week I swapped out my crank for a compact Ultegra (50/34) and an 11-28 RC. This was my first real ride with it and I was able to maintain an IF of 1.0 for all the hills. There were three 20' hills with grades of 8-14 degrees. Also dialed in my race wattage. I will be able to perfect it next week at the RR in CDA. After the very cold bike had to put running shoes on my frozen numb feet and get in 30' of running. After 1.5 miles I bonked hard and had to walk slowly back home in the pouring rain. Lesson learned, eat more on the bike! Next week I will have two PBJ's in my jersey pockets for the RR. It's a successful ride / run when you come away smarter than when you went in. Tomorrow is 180' bike- but will probably only get in 150' due to the church thing and then Mothers Day.
I am a day ahead on the training plan because my best days to ride long are Friday and Saturday. So, I headed out early for my ABP ride this morning. Intended to ride for 2 hours, then meet up with a friend for a long hill climb for the last hour. Dropped my chain on a small roller and noticed I bent a chain link in the process. Two super nice guys with a chain tool happened to ride by at just the right time, and we took out the bent link. Thought I would be ok to continue on the ride. I accidentally shifted into my 50-28 and totally jammed the short chain. Had to call my hubby to rescue me, missed my connection with my friend, now the bike is at the bike shop and they couldn't get to it today. Hope to get it back super soon, I'm not feeling good about missing the workout today.
Think I will do my first OWS tomorrow. I think the lake where I swim is <55 degrees, so it is going to be cold. Looking forward to having my breath taken away. <br />
Happy late birthday, Shannon!
I also received my Infinit order a few days ago so this was my first test of the bike mix. I was able to dial it in with one sip of a double serving from the Profile Design Aerodrink between the aerobars every 8 minutes. I only had about 5 oz of water and lost 4.4 lbs so I will try to add more water next week in the RR.
Happy Mother's Day to all the mom's in EN!
I am suffering from killing myself yesterday, and I am havin to bag today's ABP ride because I am just too exhausted to get out. I would probably end up missing Monday and Tuesday if I forced myself out the door today.
Guess I shouldn't be addin anything to these advanced IM plans...they are for real!
@ Stephen - Wise decision to take a rest day. You've been working really hard and deserve a break. Good strategic move to do it Mother's Day.
@ Allen - 2x what Stephen said. You are crazy for riding until 2 am. How did you stay awake?
@ Stephanie - Hope you stayed warm on your OWS. Brrrr....
@ Steve - 4 hours in the rain!! Pure guts man. I wimped out yesterday and rode indoors for 2 hours just on the threat of rain (of course it didn't rain until 6 hours after I was done).
I rode 93 miles this am. 5:03 rolling time for avg speed of 18.3 mph. Avg cadenace of 88. On the bike at dawn in 38*F temp. It warmed up to 67*F by the end. Had my EN kit on underneath 4 layers @ the start. Was flying the EN colors by the end. Then ran just one mile to see how the legs felt. Not so good for first 2 mins but then they loosened up and I did the mile in 8:55. Probably too fast per EN race execution strategy, so I'll need to be very aware of not going out too fast. But my HR was only in Z1. Still, I think being conservative at the start of my first IM marathon will be the way to go since every stride will be new territory.
Hope everyone had a good weekend. Happy Mothers Day to all the moms out there.
@Stephen, don't beat yourself up, we all need a little rest every once in a while.
@Allen, that's just silly.
@Bruce, ah would love to be there in the flats of IL with you instead of hilly NJ.
Saturday started great for me. Got my bike back from the shop with a new chain and rear cassette. Apparently I needed one. Seemed fine to me but oh well. Knocked out some good FTP intervals in the first hour of my ride. Then met a friend and went to go do some climbing. Thought I was hearing some noises on the bike but shrugged it off. (I know next to nothing about bikes) Then we are riding downhill and my chain just falls off. Ok, well that sucks. Well it happened like 5 more times. I damn near threw the bike in a river. Even got so frustrated I forgot to start my computer again and missed like 30 minutes of riding with a couple nice long climbs in there. Still was a fun ride.
Sunday had to do the family thing for Mother's Day. Then I finished constructing my daughters playhouse. I had started Friday so I really wanted it done. That only left me with 2hrs ABP. Had a really nice ride. Was happy with it. Plus only one chain drop! Bringing bike back into shop tomorrow and punching a mechanic.