Week of 7/4/11...Week 3
- Good morning all and welcome to week 3/12 for those of us following a twelve week plan. Swim and a run this am.
- Quick question regarding the IF for WISC......What are most of you shooting for to ride at for your intensity. Coach is you see this what would your recommendation be?
- ITB been flaring up a little so excited to see how the swim and intervals fair me this am.
- Be safe and train smart.
- See you soon
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* Swim today on the 4th of July went excellent. Could feel my ITB pain in the pool though. Mild right hip pain and some pain with kicking. Therefore, I did all the sprint work and then pulled the 2x300's.
* Then did my run to include 3 x 1 mile repeats on the treadmill today just to test the ITB. Prior to I rolled with the foam roller and stretched. 15 minute warm up to include 4x30 second strides. Note I am wearing a ITB band from see the trainer and I am suprized how well they work. It doesn't allow the ITB to friction rub over my tibia so therefore I have no right knee pain while running and I was suprized that I had no hip pain either. After each mile repeat which btw I hit 6:40's I would jump off the tread and foam roll and then back on. I was very happy with the run. 7.65 miles.
*** I am going to spend some time this week really working out the tight hamstrings which I feel are some of the cause to my tight ITB's. They must be like cousins and when one is mad the other get even more pissed. I see a massage this week, ice, ibuprofen, tennis ball and foam rolling. If this does not work then a call to my sports medicine doctor for a week of tapering Prednisone.
Have a great start to the week team.
BTW I am blogging my workouts on a daily basis please follow along with me and through me a bone every now and then along my journey towards my first IM. Under my name you can click on my blog and it will take you directly to it. THANKS FOR ALL THE SUPPORT AND COMMENTS>
I survived the weekend rides with help from EN teammates from near and far. As you know, Michele Moreno and Jonnie Diederich came in from Madison for the long holiday weekend. We headed to Potomac, MD to ride 70 Sat - meeting up with chica Suzanne Kinsky... darn it that I forgot to get a picture. Ride and run went well (Jonnie and I have just about nailed my fit).
Sun I took them to Columbia, MD to ride the OLY course (fairly technical)... we did 1 loop forwards and I suggested backwards for the second (thinking Jonnie wouldn't think it was hard enough for IMWI). For that ride we picked up a few more chicas, Tracy Wood and Kate Green (and her hubby James). I did remember to get a picture of us that morning (but I don't see how I can paste it in here...)
Anyway, I did manage to get my run in yesterday but shockingly not my swim.
This morning was a suffer fest on the drainer (at least I had stage 4 tivo'ed to watch)... then the 40 min run. happy to say that I hit my targets on all but the first interval! I guess the fit helped... woo hoo.
I'll make up yesterday's swim tomorrow as that's a telework day for me.
oh, and to respond to your question, Carl, I'm thinking about Saturday's ride, too. I just looked at the power calculator and posted a question on the "this week" thread to be sure I'm on the right track. Assuming so, this is what I'm planning on:
the power calculator and it doesn't go as high (slow) as I think I'll likely be. So I guesstimated a 6:30 finish (which is probably a little speedier than I'll be, but I should know more after the RR in WI at the end of July) and an IF of 65%, TSS of 283 -- which aren't on the chart. These numbers seem crazy low (I think gear 2 is my current zone 1)... but this is my first IM with power so I welcome your thoughts. I also can't imagine being able to keep my watts in the specified gears 3 or 4 for some of those hills, but I'll do my best to flatten the course and keep my VI as low as possible.
FTP 183
IF 65%
TSS 283
Half Ironman Wattage Guidance Max
0-.5hrs, slight downhills GW - 5% -- 1st 113
Goal Watts (GW) -- 2nd 119
Long hills (>~3') GW + 5% -- 3rd 125
Short hills (<~1-2') GW + 10% -- 4th 131<br />
Feeling strong again and no ITB issues today. I just need to keep everything in my zones and not be dumb...like today. Tomorrow is out 3rd long run and I am welcoming the 120 minutes with a training buddy at 0400....
Very hot here in Tucson (duh!) but got out for an hour's run with some good threshold intervals.
Thursday long run completed and blogged about it....click on above...leave me a comment or two....needing some mojo......
I looked ahead and no long run next week!!!!!!!!!
Feel like I haven't posted in a while. I was on vacation last week in southern Michigan and did a BBW. I ended up logging 420 miles in 8 days. Never rode longer than 4 hours on any given day. I did minimal running and no swimming. The week before that was almost complete rest post-High Cliff.
This week marks the actual beginning of IM training. I ran for an hour on Monday but didn't do the intervals since I haven't run very much over the last few weeks. Tuesday I hit masters for 3700 LCM and felt great. Wednesday morning I did a group ride. I hit 25 miles @ .857 with Peak60min=241 watts, Peak30=256 and Peak20-267. Strong ride for me and fun to do with the group. I ran 4 miles after that at 7:30 pace. Didn't do the HMP stuff.
This morning was the long run and I got in 15 miles in 2 hours. I was supposed to do 2:10 but since I'm transitioning into the running again, I wanted to be cautious. I felt absoluteyl great. Very leisurely pace. Next week I will start to add some running intensity back in.
I may hit masters tonight. If not, one other day this week.
Nothing like starting a Thursday morning with a 1400 calorie deficit! Chipotle for lunch is in order.
Matt-
Strong work out of you. Enjoy reading others post for some mojo. Digging the big bike week also.
the 2 hour run was brutal for me today.... hot hot hot and humid! I didn't hit my targets, but was about 30" off for each, which I'm totally fine with given the conditions. 11.33 in 2 hours. Not great, but I melted. Happy to say I continued to sweat so I wasn't redlining, but darn was it rough out there.
I had hoped to go swim after my work shift, but the run totally wiped me out. And I'm acclimated. Oh well. It's my longest run of the year and my foot is holding up, so I'm happy.
Trying to figure out how to do the big day Sat as my gym pool doesn't open til 8 and the outdoor pool doesn't open til 12. I will have to wait to swim til post ride/run, which will be about 45 min drive from home, and I suspect I'll be totally wiped out. I may nap then hit it depending on how I feel or do it Sun on our recovery day. Not ideal, but hey, 2 swims this week will be the most I've done in a while (1.5 last week and 1 the week before) so, it's still progress. :-)
Took the bike to the shop yesterday to do the last few things Jonnie recommended: exchange the 80 stem for a 70 and trim the bars ever so slightly so the measurement from tip of saddle to tip of shifters is 74. Hopefully that will keep me from reaching and getting a knot in my R shoulder from shifting. We'll see. I'm running better off the bike already after we brought the headset up slightly and moved the cleat position (and correspondingly the seat)... I know a lot of folks swear by Todd from TT bike fit but I was always skeptical since he can't see me... not to mention it took a lot of time... and at the end of the day, it was way too aggressive for me and was causing pain. I guess a guy who's wife wins her AG in Kona is used to working with superstars not mere mortals like me.
Planning on a day off tomorrow, but if I can make up the swim after work I will... depends on how quickly I can pick my bike up from the shop. (assuming it's done... I sure hope so, otherwise I'm in trouble for my big day).
Had a dream that I had done the bike intervals and the run - so I could sleep in - what a happy dream ... until I realized that I was just hitting the snooze button and the run was still in front of me!! Out the door at 6:15 am - not too hot but humid - soaked by the time I got to work - but it felt good and I hit all of my paces. FINALLY got in an OWS session with one of our local clubs - 35 minutes and tired arms - must make this happen at least once a week and more towards end of July/all of August.
Looking forward to the big RR on Saturday - swim at the Y and use my car as a transition area! Racine 70.3 in just one week - hard to believe!
Carl - enjoyed the blog!
Nice work Brian. 65 miles at altitude should give you a boost? How did you feel adjusting to it?
Ended up modifying my Big Day. Skipped the swim and rode with some friends. They were going 100 so I decided to also. I had an awesome ride. Rode without drafting and came in at 5:01 ride time. We had two short stops to refill bottles. I ran within 10 minutes of getting off the bike and felt great despite the 90 degree weather. Ran 7 miles in a little under 56 minutes. Just under 8:00 pace. I didn't have it in me to run the second half at HMP. I was content with LRP!
After eating a big-ass-double-bacon-cheeseburger and fries then taking a nap, I actually feel pretty good. My legs are very tired but not really sore. Big confidence booster of a day, especially since I came into it pretty fatigued.
I did run an hour after and felt okay. 30 min outt at 10:48-10:22 target (my offficial Z1 coupled with my old z1 bc 10;48 is pretty slow) and 9:20 on the way back. I got 6.08 in in thehour. Fortunately the run was shaded and it wasn't a terribly humid day (it was 90 though) so I survived.
I took the bike to the shop immediately - didn't even go home first... so no swim afterwards as I had plan to be downtown in the evening - so all I had time to do was clean the bike, take a shower, and eat.
Personal stuff didn't end so well... why is it that if I'm in a relationship it goes south during a test week (Dan and I split up in Jan after a year and a half when I was doing my first tests of OS)... Mike and I just split up (last night) after almost 6 months as I'm doing my first round of IM tests. Sigh.
@Becky -that sucks - but way to go getting it done - keep the mental focus! Great run - way to hit the paces - esp. the 9:20 - tried that myself but too hot for that!