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Week of 6/20 - ON time starts NOW

rah2774rah2774
in Group Discussion-Ironman Wisconsin 2012

Just checking in to say hi. 

I got the run out of the way this morning.  My longest continuous run since, gosh, probably Jan or Feb and the foot feel okay.  Not sure if I'll be able to tackle Th's long run, but I'm gonna try, even that means walking a minute or two of the recovery segments (I walked 1 min of the 2 recovery segments today).

About to head to the pool.  The workout looks cool, I don't remember that one from last year.  But I will say that I lost my swim mojo in Oct or so last year gearing up for FL and I just don't have it back.  Hmm... that's a problem, but I'm gonna have to suck it up for 12 weeks.  Will need your help and support for sure!

Happy training.

Looking forward to seeing lots of you at the rally next month!

Comments

  • CarlCarl
    Any we are off...Run and swim today done. Going to try and do the 4 hour bike ride this Wednesday d/t the fact I am racing a local sprint tri and about 30 of my local tri members are racing and I would like to do well. Going to cool down with a 3 hour bike ride afterwards. Have a great week everyone.
  • DanielaDaniela
    @Carl - What tri are you doing? Good luck!

    Swim and Run done. First run since KS 70.3 and it went well. Good start!
  • manconamancona
    Hey Guys, I'll be here training with you in a few more weeks. I'm trying somthing different this year and not starting IM training until 8 weeks prior to IMWI.
  • rah2774rah2774
    got the run and the swim in yesterday. I don't know about you, but that swim was rough. it looked okay on paper but by the time I was rolling through the 75 sprints I realized I didn't pace it quite right... it took me all 4 sets to try to figure it out. Yikes. Good thing we're doing the same thing tonight. Ha ha ha.

    Plan to run at lunch and swim after work. Woo hoo! Already thinking about where to do my weekend rides. I'm gonna mix it up a bit this year. I'm gonna do my best to stick to my intervals on Sat (although I'll be riding hills) but Sun I'm hoping to ride with a group (or at least a few people better than me) and do my best to keep up. I won't be following the Z3 protocol but I'll certainly be pushing.

    Definitely looking forward to Michele M and Jonnie D's visit next weekend - a bike fit and some good riding with the rockstars!
  • CarlCarl
    Daniela-

    I am racing the Copper Creek, sprint tri. http://www.coppercreektri.com/

    For some reason it always draws a few pros...TJ Tollaksan always races and several elites. It is a great venue and still not to big.

  • DanielaDaniela
    @Beack - I was thinking Sundays would make good group ride days, too. Depending on who goes, they'll push me, or I'll push them. But, Saturdays I plan to do at least the interval part solo, then maybe hook up with others along the ride.

    @Carl - I've heard good things about Copper Creek, but have never raced it. I think it was stormed out the first year. It probably has a good showing because of the $$.

    Cash prizes will be presented to the top 3 male and female athletes:
    First place $1450
    Second place $600
    Third place $425

    I like that the swim is longer than most sprints. Good luck!!
  • rah2774rah2774

    man was the ride this morning rough!  perhaps because I'm still sorta new to my zones (tested at the tail end of the HIM plan, then raced) and perhaps it's my first real ride since taking a week off.  Whew.  I didn't come close to hitting Z4 for the segments.  Yikes! 

    I'm at least happy to say the running is going well.  I'm using the numbers from my first and only run test (in Jan) and my foot seems to be holding up pretty well.  I'm walking for the first 30" of each recovery segment then jogging again.  So far so good.  Monday's 60' run was my longest continuous run since Feb.  Not sure how I'll do with 100 tomorrow, might have to walk a bit more.  We'll see, I'll take it as it comes and hope I don't end up with post marathon legs from the effort!

    And, not surprisingly, I'm a swim down on the week.  That's just how it goes for me.  My swim mojo is nowhere to be found.  But I hope to make up yesterday's swim tomorrow (my telework day) after work.  Will likely take Fri off (as I did last year) and add that swim in over the weekend post long workout, lunch, and nap... it's my one chance to go to the outdoor pool in my neighborhood, which I like to do to even out the crazy tan lines I have going on.  But, at the end of the day, if I swim 2x a week, I'll call it a successful training week.  If I get all 3 in, I'll consider myself a training superstar!

  • CarlCarl
    Today's bike ride had to be done on the trainer and it SUCKED but I am going to chalk it up to getting back into the swing of things. Gave it all and got in the 90 minutes but no where near my target 95-100%.

    Running is going well and feeling strong. Long run tomorrow (1:40) so hopefully a little bit of sleep will produce some mighty mitochondia for me.

    Hope all is going well with your training and see you all soon image
  • DanielaDaniela
    Glad we're all in the same boat. I was at 95% for the first two intervals, then had to drop to 85% for the last two. IF is based off of last indoor test, not outdoor test, otherwise I'd be much further off FTP. But, I felt like I still got in a good workout. Run was really good, though. Looking forward to tomorrow's long run.
  • Sue ChapmanSue Chapman
    I'm on that slow boat as well - ugh - not sure what happened on the bike today - had to break up the intervals to get them done - took all of the mental mojo I had. Run was okay except my Garmin battery died. On to tomorrow - running from home to work - lots of logistics to make that work!
  • William JenksWilliam Jenks
    I lost a $500 pair of prescription sunglasses at Copper Creek the year it stormed out... the winds were so fierce they got carried away from my setup entirely and were never found :-( Spent most of that morning in my wetsuit just to keep warm!

    The last few days, I've been on vacation with the family in South Dakota but since Monday, got in a good 10 mi run and great (hard) 50 mi ride with my son. We decended and then climbed 4700 feet! I'm a bit stronger than he is, so I had to dial it back a bit, but still spent 50 min at 90% power or above. (Because of all the climbing, he put up ~270 TSS!). Back to the normal scheme of things now, though.
  • Sue ChapmanSue Chapman
    Oh Joy - Thursday run done! Intervals nailed, overall the run was sooo much better than yesterday's bike workout. Bonus - an evening free without workouts. Hope everyone has a great weekend!
  • rah2774rah2774

    nice work, Sue!

    Got my run in yesterday morning... ugh it was already 82 at 8am.  It was one soupy mess.  I was a hair slow on my intervals but considering my lack of running base, I'll take it.  My longest run since this winter!  Woot.

    Gonna swim tonight (I promise).    Will do Ts's workout, which from what I can tell was Mon's workout... which was deceptively tough (looked good on paper).  If all goes well I'll be able to do the endurance work outdoors this weekend.  We'll see...

    I spent some time this morning planning my weekend riding.  I think I'll head to Potomac, MD tomorrow for a hilly, WI-esque 60 mile loop.  Not sure if it'll be 4 hours but I think it'll be close enough.  Sun I'm up in the air - go back to Potomac or Columbia, MD for more hills or do a 50 mile loop I like that has some rollers but isn't too terrible.   Hmm... I've never done power workouts on hills so this will be an educational weekend for sure!

  • CarlCarl
    Thursdays run felt great. Netted 13.3 miles in 1:40. A little sore this am in the pool so after the WU I pulled the sets and then finished off with the 50's.

    I am kind of torn about Copper Creek which is a sprint tri d/t the fact I got called out by a few people in the local tri club regarding them putting some hurt on me. I want to rest Saturday and just lay a serious smack down on them but on the other hand we only get so many long days to ride.

    Here is my question: Rest Saturday and drop the hammer in the race Sunday and after the sprint (750 yard swim, 12 mile bike and 5K run) go and bike for 5 hours or do the normal bike and run Saturday but dial it back a little????? Your thoughts please...
  • William JenksWilliam Jenks
    My Thursday run was a little tough, about 10 seconds slow for the intervals, and it just felt like more work than I expected. Maybe leftover fatigue from Tuesday's pretty epic ride...but I must have been on drugs when I wrote it down because I put the time of the intervals as 2 x 15. Maybe I was accidentally looking at the wrong week. Anyway, it's all good.

    I'm still mad at myself about the KS swim, so today I really attacked the swim workout hard. I think, despite my slow time, that I'm in the group that can benefit from fitness, so I'm going to try to be very aggressive about the swims. Today, 3500 Yds and I can still feel it. :-)
  • jzillesjzilles
    Hi all. I'm in with the beginning of the 12 week plan. This week was a bit sketchy with some international travel time up near where the sun doesn't set this time of year. I did get in my Mon swim and run and then a run Tues am before my flight. Missed my swim Wed as well as the mid-week bike session. I got my long run in yesterday (not too bad of a 1:40 run, but I can tell I've been slacking a bit since my HIM on 6/5). Swam this morning which felt good.

    Instead of the planned ride tomorrow, I'm doing 100 mile ride called Bike to the Bay here in Northwest Ohio. It raises money for MS and is a pretty fun ride. I'm doing it solo so that I can set my power and get it done.

    I asked in the micro thread, but I'm not sure if I should do the planned workout and just extend it or to just do an ABP ride. I may have posted too late to get a response from RorP before tomorrow morning.

    Everyone have fun this weekend! Here's to the almost end of week 1!
  • mattsullmattsull

    OK people, my build to IMWI has officially begun. After taking Sunday-Wednesday completely off to recover from High Cliff, I did an easy 1:20 group ride on Thursday and an easy 30 minute run on Friday. This morning I did an 80 mile group ride, roadie style. Ended up with .75 IF. I ran 2 miles at an easy 7:30 pace afterwards. I'm on vacation until the 5th so I am planning on riding 60-80 miles a day for the next 4 days. Playing the running by ear. I may try to get some open water swimming in this week too . . . or not.

  • CarlCarl

    Thanks for the push gang. My 4 hours turned out to be a little wet but great!!! Ended up at 79.8 miles, IF was 79.8, TSS 230, Cadence 86, Pnorm 188, 5 min Pnorm 242 and 20 min Pnrom 220. I did not do the brick run however d/t sprint tri in the am.



    Intervals were RAD....1.002, .97, and .98. Hoping for a FTP bump in the future. I am at 231 and want to be around 250 for WISC.

    • The last one hour my neck and between shoulder blades hurt.....any ideas?

     

    • Tomorrow is a sprint tri followed by the 3 hour bike ride......
  • JustMikeJustMike
    Got my 4 hours in today. IF .77 TSS 240. It was a tough workout! Nailed the work in the early part. Suffered from some stomach stuff in the end. I get hungry half way through and can't figure out a good solid to eat on these rides. Tried a sweet potato today (fail). Skipped the brick.
  • DanielaDaniela
    I couldn't get the first two FTP intervals going, but the third one fell into range. I blame the hills. Everything else was right on. Great brick, too. Nice little shower cooled me off at the end of the bike and for the entire run. Good stuff today! All except the upper back pain getting off the bike. About the same spot as Carl's. I assume it's from the extra time having my head in a non-natural position. Thankfully it didn't bother me on the run.

    I imagine after a few weeks of training, the fatigue will build and these workouts will become much harder.

    Duration: 4:02:52
    Distance: 82.048
    IF: 0.807
    Cadence: 87
    TSS: 263

  • CarlCarl
    What a great week one. The four hour bike yesterday. Followed that up with a sprint tri this am which consisted of a 750 yard swim, 12 mile bike, and a very hilly 5K run. Well overall I PR's by about 4 minutes. The swim was 1:34/100 and landed me a 13:00. Bike I averaged 21.8 mph and came in around 34 min , 78 TSS and IF of .96!!!!....And to the run....holy smokes....worse 5K for me in 10 years. Only thing I can relate it to was the 79 mile bike on Saturday.

    Afterwards a group of us headed out on our 3 hour bike. Got in 67 miles total today including the 12 miles from the bike.

    For the weekend I got in around 140 miles on the bike.

    Great 1st week. Thinking about taking a recovery day tomorrow but we will see. May swim just to loosen up a little. I always say I am taking a day off and dont.

    BE safe out there and train smart team. See you soon.
  • mtlarsonmtlarson
    This Sat. I completed the second stage of the Triple Crown
    http://www.wisconsintriplecrown.com/. with Sue Chapman. Just shy of 100 miles. I am really tired today and haven't been sleeping well over the past week. Did the ABP today but could not stay in my watts. Due to hills? Wind? fatigue? Who knows. Did get in the brick run and that went well. Tomorrow run and swim. I am in OH, so I will have to split up the run in the am and swim after work.

    Hope everyone has a great weekend of training.
  • William JenksWilliam Jenks
    My ride on Sat was pretty much entirely in the wind and rain. Nothing terrible, but enough to slow me down, so the mph stats didn't look that attractive to me... Grrr. But did hit the power marks well, so that was good. But boy that's a tough ride! Run was surprisingly good if only for 30 min, considering how spent I felt from the bike.

    Sunday ride for 3 hr - I was a little conservative - doing the 85% in four half hour segments with several min rest in between, not knowing how I would react and not wanting to dig too deep a hole. But it went well. Felt positively human at the end, compared to Saturday! :-)

    Ready to run tomorrow and give these quads a rest.
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