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6 Weeks from Lake Stevens

SwanieSwanie
in General Discussion

Back On The Horse.

My IMCDA transition is winding down and found myself back in the pool this morning. My paces were a little off, I will chalk that up to my 9 days off. Tomorrow I will go with the prescribed workout but not push the run paces too hard. I hope to be back to normal workouts by Saturday.  Hope you all are getting your work outs in just 6 weeks left!

Comments

  • scottwstewartscottwstewart
    I am also easing back into training this week post IMCDA. I did a quick run last Friday and my legs felt surprisingly good, so I can tell I'm recovering much quicker then I did after IMFL last year. My plan is to do the bikes and runs as planned but move one of the swims to Saturday morning and make it an OWS to practice my siting a little more.
  • alleneskelinalleneskelin
    I'm planning to start on the bike only this week and gradually add the run back in next week. I'm taking it super easy to give my knees time to fully recover from IMCDA. My plan is to gradually start the run next week and see if my knees stab. At that point, I will make the decision on whether Lake Stevens is in the cards for me this year. If not, I'll still plan to do the RR with the team and attend on race day to root on the team. But hopefully my knees will be okay and I can do the race. For swimming, I will probably do the same as Scott and just see if I can squeeze in a few weekend OWS's before the race.
  • SwanieSwanie

    @Allen- even though you're not sure if you are going to compete at Lake Stevens, can you fill out the race information sheet in the Race Central Section? Click on the Lake Stevens Info tab. Thanks.

  • alleneskelinalleneskelin
    Done, thanks Steve.
  • thugbusterthugbuster
    Still enjoying the Kauai sunshine and down time. I have run twice this week, both five milers. First one was a solid EP run, even though a fellow triathlete who I ran into down here ran with me and probably kept me from going sub EP. Second run was also five miles but closer to MP. Finally, some real heat training!!!! Things feel good! Will run a few more times before I head home this weekend. Plan to do the prescribe bike workouts this weekend back home. Will always be ready to ride with our local crew, let me know!
  • SwanieSwanie

    @Michael- what day do you return?

    Wednesday workout- nailed the bike workout, 3x (6x30/30) and the rest at 85%- finished at 84.3%. So i will call that successful. The run workout called for 10' of HMP and could only produce MP but went for 20' instead. The run felt surprisingly good considereding what I did to myself 10 days ago.

    I wasn't planning on getting back into a run workout until next week, but with Chelanman next weekend I wanted to get a few good quality runs in. I will do the long run tomorrow but probably won't push the interval work portion too hard.

  • thugbusterthugbuster
    Steve: I'm back Friday night. Back on the bike Saturday!
  • SwanieSwanie

    My sister and I are riding from Orting to somewhere (possibly Pt Defiance) for a 60 miler if you are interested. It probably won't be super fast, but will be a good run nonetheless. Leaving from her hose at 6:30a- let me know if you want to join us.

  • thugbusterthugbuster
    Sounds like a perfect first ride back, but that may be a bit early for me, especially if my brain is still in Hawaii time (3:30 am). Are you riding Sunday?
  • SwanieSwanie

    Sunday, I will be riding 2 hours and then a 30 min run- but that will be even earlier...you lazy bum!

  • alleneskelinalleneskelin
    My chiropractor thinks he knows what is causing my knee issues. He has been able to fix my lower back issues that no other chiropractor has come close to fixing so I trust him. Turns out my feet don't sit level and need more support on the inside arch. He says this is likely what is causing a pull on the outside bones where they connect to the lower outside of my knee. He did a lot of adjustments to loosen up the joints and gave me some shoe inserts to try. I definitely notice a difference wearing them in my shoes. So I'm hoping this will help enough that I can get my knees in condition for running by Lake Stevens.

    Tonight was the first time I got on the bike since IMCDA. Took it easy with about 30 minutes at Z3. I think I'll gradually work into the bike the rest of this week and then start slowing working into the run workouts next week.
  • thugbusterthugbuster
    Allen: I waited too long before I saw a foot dr last year. Don't hesitate to have a specialist do a full foot workup to see if custom orthotics would be appropriate. Dr. Lo in Tacoma came highly recommended and I was not disappointed.
  • scottwstewartscottwstewart
    This week I've been easing back into training and haven't really followed the HIM training plan. Tuesday was a nice 4 mile run. I left without my watch so I don't know how fast I was going, but it felt like a 7:30 min/mile pace (which is a little slower then z2 for me). Yesterday I did a 90 minute bike ride where I just pushed as hard as I could the whole way, just for fun. I ended up at an IF = 0.96. This surprised me a little, and I'm thinking it might be time for an FTP test. Looking at Saturday's scheduled ride there is 33 minutes of z4-5 intervals right after the warm-up, so I might just bump that up to 40 minutes and make it an FTP test.

    @ Allen, hopefully your chiropractor is right. It definitely makes sense that improper support in your feet could cause knee issues. I hope you'll be racing along side the rest of us at Lake Stevens.

    @ Steve, who starts a weekend ride at 6:30am or earlier? Seriously.
  • SwanieSwanie

    @Allen- glad you are making progress on your running. Orthotic have helped a lot of people get back to running. Hope it works for you. So now go and register for Lake Stevens- think positive!

    @Scott- It's the only way I can make Ironman training fit into family life. But after 3 years I'm kind of used to it.

    Thursday's Workout- in a word....it "sucked". Schedule for a 120 min run but didn't want to push it too much since coming off of IM 11 days ago. I planned on doing to intervals (3x12' @ 6:52) but if zone 3 wasn't coming then I would take whatever I had to give. The first inteval I nailed a 6:50 pace for the 12', then the next interval I could only hold a 7:10 (zone 2) and on the third interval I slowed to 7:24. By this time I was 7.5 miles from my truck and my legs were SPENT. Suffered the next 7.5 miles at 9:05-9:40 pace all the way back to the truck. I probably should have held off on this intense of a workout for another week, but since i am doing Chelanman next weekend I wanted to get some work in this week so I can mini-taper next week.

  • alleneskelinalleneskelin
    First run tonight since IMCDA and first run on the orthotic shoe inserts. Ran about half a mile at 9:00 with no knee pain at all so I'm keeping my fingers crossed. Sometimes I feel a very light stab when walking down stairs but at least a short run didn't produce any stabbing. Then jumped on the bike for about 20 minutes of Z3. Next week I'll probably get a few hour plus bike workouts in and a few 1-2 mile runs and see if the knees continue to hold up. If they feel good after that, I'll sign up for Lake Stevens. Luckily it sounds like Lake Stevens doesn't sell out so I can wait a little longer to see if my knees recover enough that I won't chance injuring them.
  • scottwstewartscottwstewart

    Just finished a nice 2-1/2 hour ride and ended up adding an FTP test. I bumped my FTP up to 236 from 219 my last test and 186 from the December OS! That puts me up to 3.58 watts/kg!



    Now I'm just hoping my running starts picking up again. I've been struggling a little with higher intensity stuff since IMCDA, but I figure that's all part of the recovery process.

  • SwanieSwanie

    Saturday- Got in 65 miles with my sister (also training for LS). Np came in at 220 and IF = 76%. Got in all of the work. Although found some rough roads near Pt Defiance, I am hoping I didn't do any damage to my bike. We went a little long but her plan called for a few more miles than our "time" plan. It was a beautiful day for a long ride.

    Sunday- Slept in and took the wife out to breakfast. (see scott I can sleep in sometimes) and then went for an afternoon ride. Got in about 32 miles at 77%. Came across a roadie who wanted to show me how much faster roadies are than Tri-guys. Needless to say we hammered it for about 5 miles at 30-32 mph riding from Orting towards Puyallup, switching the lead back and forth until he turned off to go home. Guess I got my work in on this ride as well. Finished the ride off with a climb up South Hill.

    I am racing at Chelanman next saturday (half Iron distance) so this week is a mini taper. I am going to OWS swim tomorrow night if any local guys are interested. Call me at the shop at 253-840-2250.

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