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Week of 6/13/11

CarlCarl
in Group Discussion-Ironman Wisconsin 2012

 Recovery week for me following KS 70.3.  Quads and hips are sore.  Masage tomorrow and then a recovery swim.  Going to try and get my 4 hour ride in this coming Saturday but not going to push things.  Still letting the body dictate my recovery and so far this year no injuries compared to about 6 this same time last year.  

Im doing the 12 week Intermediate IM.  Who else is on this plan?

Comments

  • mattsullmattsull

    Thanks for starting the thread, Carl.

    I am tapering for High Cliff HIM this Saturday. I'll take one week transition and then a big bike week. I'll drop into the Advanced IM plan after that.

  • Coach RichCoach Rich

    I continue to adjust/tweak my week to fit what works for me and training opportunities I have here. This is this week:

    • Monday: no legs day! Swam a hard 3200 with EN member Barry Plaga, sub 50' swimmer. I did much better than last week, we even did a "real" swimmer set. I don't write the workouts. I show up, Barry tells me what we're doing, I bitch and moan and then he kicks my ass. Pretty standard...
    • Tues: long run. I did 1:55 as ~1:05 up and :50 down. I'm able to dial in a default MP to HMP effort from ~ mile 2.5-6.5 on this climb, very steep. Ice bath and smoothie, then easy lunch swim of about 20', before recording IMKS 70.3 podcasts with Dan Gilliat, William Jenks, and Carl.
    • Wed: Chantry Flats repeats -- #1 @ 100%, #2 at 105+%, #3 at 90-95%. I think I'm just gonna say fuggit and do these in the hoods vs aerobars. I want to crush the watts on these days and get the aerobar time on the flats and my other rides. Lunch swim with Barry, PM 4-5mi run, easy.
    • Thurs: Run, 3 x 1m @ T-pace, easy lunch swim
    • Fri: AM strides run, Barry Swim
    • Sat: opportunity to ride a mostly flat to rolling 115-120mi down to Pizza Port (great beer) in Solana Beach, take the train and get a ride back home. Good chance to dial in my position at a consistent 75-80%
    • Sun: AM 3 mi run as 2 x 1mi @ T-pace + WU/CD, then 3-4hr climbing ride. I did this this past weekend and the run first worked for me.

    Anyway, as I work myself through the EN plan, my "plan" and what I know works for me, that above is likely what a typical training week will look like when I'm in town -- with the exception of the 5+hr Sat ride. That will more often be a very hard 4hr climbing day.

  • DanielaDaniela
    I took yesterday off. Today I went for an easy drill swim and got a massage. Tomorrow I'm sleeping in and going to my weekly stretching class (I LOVE this class!). Thursday I'll hop on the trainer for some easy spinning, followed by another easy swim Friday. On Saturday I'd like to do a group ride with some tri friends for 3.5 hours to build up to our 4hr ride the following week. Sunday mornings there is a running group that I hope to join for a 90min or so run depending on how the legs feel. Then dropping in to the Intermediate IM plan.

    Last year I made a huge mistake and didn't take enough downtime after my first HIM, and I never felt fully recovered for the HIM I did 4 weeks following. I really plan on listening to my body this year. Thankfully I don't feel nearly as sore this time around to start with.

    @Matt - Good luck this weekend! Hope your weather is as great as ours was in KS.
  • William JenksWilliam Jenks
    I'm going to swim a few times and do easy, unstructured rides and runs in the back half of the week. Starting the 12 week plan after that, but will have to fake the first few days, as I will be on vacation in the Badlands area with family. Plan to bring bike and running shoes. Maybe get a chance to show Chris I can still ride him into the ground even if he can run me under....
  • mattsullmattsull
    Posted By Daniela Williams on 14 Jun 2011 06:16 PM

    @Matt - Good luck this weekend! Hope your weather is as great as ours was in KS.

    Thanks Daniela! The forecast is 73 and cloudy with 10mph winds. Sounds pretty good to me!

  • Sue ChapmanSue Chapman
    Where has the week gone? Work and more work (not the good EN kind but the bring home the $ kind) - just getting in the workouts (20 week Intermediate IM plan) whenever I can. Did an aquathon in Lake Mendota (it's on the opposite side of the Capital in Madison) this evening - 1000 meter swim and 5K run. Took off 20 seconds off the swim from last year (not bad as it's the first time this year I've put my face in the lake water) and knocked off almost 2 minutes on the run - that, I'll take! Horribly Hilly Hundreds on Saturday - 150K (probably do about 130K) - approximately 8000 feet of climbing - hoping for no rain. And, most exciting for me ... picking up my first ever tri-bike (have been on an Orbea road bike) ...
    http://www.trekbikes.com/us/en/bikes/road/triathlon/speed_concept_9_series/speed_concept_9_5_wsd/#

    Have a great, successful, and productive weekend everyone!
  • sotrimesotrime
    Starting 12 wk intermediate plan 1 day early, with long ride tomorrow, due to busy work week and night shifts next weekend. Here we go! Happy training en'ers,

    Shawn
  • CarlCarl

     sweet bike!

  • Coach RichCoach Rich

    Good weekend:

    • Saturday: my first flat to rolling 114 mile ride on the tri bike since CDA'08, from my house down the coast to Solana Beach (Pizza Port, excellent beer and pizza). Put up a 5:14 for the 112. Man, admin stuff like lights, etc really take their toll. Every time I looked down I was going 23-24+mph. Note that rides down the coast can be strongly affected by wind, usually in a good way (this one was, for the most part). The usual neck, shoulder, been on a bike a long time fatigue but other than that, pretty comfortable. I tried to remember to start an interval about every 30' then sit on 80-85% but forgot too several times due to traffic, etc.
    • Sunday: ~3hr climbing ride in the Angeles Nat Forest with about 6k of gain. A few 10-20' 90-95% intervals and the rest of the ride just cruising. Beautiful day in the mountains. 7-8 mile run tonight before dinner.

    Next weekend I'm in CDA, Friday evening through Monday morning, so next week will be a run-heavy week for me. Want to see how I handle 2 x long runs of 2hrs each.

  • s7334s7334

    Matt - I'm basically following the same schedule as you this year, I'm curious as to teh specifics of what you will be doing for your BBW.  Since this will be my first I'm interested in any information you are willing to share.  I may create a mini-matt BBW as my volume will be less I'm sure....

    Any info you share is appreciated!

    Steve

  • mattsullmattsull

    Hey Steve,

    Sorry I missed you at High Cliff. I am trying to figure out my BBW volume right now. I'll be up in southern Michigan on vacation all next week. So I'm thinking I will string together a bunch of 3-4 hour rides in order to be finished earlier in the day. Not sure how many but thinking of around 300 miles total. I'll let you know what I come up with.

    Matt

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