Before I
get into the day’s workouts, take a minute and click on the following link from
my October 31st 2010 workout (10/31/2010 Alarm SNAFU).
The important phrase to remember is, “Gets us every time” Well, it
happened again!!!!
Here is
what I was supposed to do:
·
5.5
hour ride. Today is about practicing
pacing and nutrition. Try to minimize
the stops and plan your route for water.
·
After
30 minute warm up: 3 x 45 minutes at IM
Effort--15 EZ
·
30
min steady:
·
2
x 20 at 70.3 effort with 10 EZ.
·
Remainder
at steady pace
·
Challenge
yourself to maintain your avg speed for this section of the ride.
·
15
min brick off the bike:
·
8
min out EZ
·
Neg
split back
Based on
the information provided for the bike ride, this was the absolute perfect
opportunity to get out and to a dry run on the actual IM course. Almost everything was going to be in
play. Aero helmet, bento box, Gu,
Powershot, water, etc. The ONLY thing not
in play were Carlos’s Zipp disc and front 808 tubulars that I’ll be using on
race day. Before making the 30-40 min
drive to Tempe, I had to coach the ONE Masters swim team from 7AM – 8AM.
With all
of this in mind, let’s go back to that lovely alarm clock of ours. As our bedroom fills with the early morning
activities of birds chirping and the sun rising, Kristi turns to me and asks
what time it is. “5:20”, I said not
fully understanding what was going on. “That
can’t be right”, she says, “It’s too light.
Are you sure?” That’s when it
hits us both….we’ve been duped yet again.
Now my brain goes into immediate overdrive. I was planning on getting up early, having a
nice breakfast to fuel for the upcoming workout, rack my bike, and get all of
my stuff together so I could be out the door at 6:30AM. Typically, I do most of the detail work the
night before (getting gear together, freezing water bottles, racking the bike
on the truck, etc), but since I was getting up early, I planned on doing it in
the morning. So, I now had to do all of
that stuff within 10 minutes so I could be on time to coach practice. It’s this exact scenario when things get left
behind and kill rides or races. I was
able to get out the door by 6:40, but about 5 miles down the road, I realized
that I left my bike pump at home. Oh
well, hopefully the tires were full enough from my ride on Thursday. If not, I’d have to use a CO2 to cap ‘em off.
I made it
to practice just a hair late, but since Frank was there to coach too, I don’t
think anybody really cared. As I got
back in my truck after practice, I realized that I didn’t have nearly enough
water and had to make a stop at the closest store. With the necessary liquid in hand, I finally
hit the road towards Tempe.
So as not
to bore you with the minutia of the entire ride, I will give you my notes to
Carlos here:
“Rode
steady at very near race pace the entire time. Felt strong. Was running late in
the AM, so only breakfast was 1 banana, 2 mini Clif bars, coffee, and water. On
bike nutrition=1500cals (500 cals of EFS, 400 cals Power Shot, 6 GUs)”
Want to
find out how I did? You can click here
for the data (IMAZ Course Recon)
Once back,
I did a quick T2 and headed out for that quick brick. Not much to go over on a small workout like
this, so, once again, here are my notes to Carlos:
“Felt very
comfortable for this quick brick.”
Click here
to see the results (Quick Brick Data)
His
response:
“Nice. You are ready!”
Monday,
October 29th – DAY OFF
Tuesday,
October 30th – RUN, BIKE, & MASSAGE
Had the
following AM run workout:
·
W/U
20-30min easy / mod pace with drills and strides included.
·
Main
Set: 4 x 5min @ upper z3 with 3min recovery between sets
o Each of the 5min sets should have
30sec at
o Total work should be 20min
o W/D with left over time
And here
are my notes:
“Brutal run.
I knew right from the start that it wasn't going to be pretty. My legs are
still very tight/tired/sore from Sat & Sun workouts. There was no way that
I would have been able to put in the required 4x5 efforts today. I ran this how
I felt.”
With
Carlos’ response:
“Good call”
After the
run, I was supposed to do the following recovery spin:
·
On
mostly flat road or trainer, just spin in small chain ring.
·
Purpose
of the workout is to keep bike frequency, and to flush lactate from previous
workout.
·
30
to 60 minutes depending on how you feel and on time.
Um, yeah,
I just didn’t do this at all. Instead, I
headed up to Mike’s so he could work his voodoo magic on my leg again.
Wednesday,
October 31st – SWIM & RUN
Did the
following 4150 yard swim with typical results: W/U-800S, 750P M/S-8x50S, 400S,
6x50S, 300S, 8x50S, 200S, 4x50S, 100S, 8x25S C/D-100S.
Thursday,
November 1st – RUN & RIDE
AM Run Session:
·
Hill
Running Fartlek Type - 1 hour 15min.W/U 20min Easy with stride outs + dynamic
stretching..
·
Main
Set: Mixed Hilly Terrain, soft surfaces if possible @ Z2 & Z4 effort, just
under 10km race pace but in an unstructured way. Run 50% on, 50% off with
on-periods ranging between 1min and 5min in duration.
·
Hills
should not be too steep and the surface where ever possible should be soft,
i.e. grass or dirt).Take your time on the downhill sections so that you do not
over stress your legs.
·
W/D
10min Easy
My notes:
“8.31
miles in 1:12:17 (8:42 pace). Another
great run (for me)! Was comfortable the entire time and could have kept the
pace for much longer.”
PM Bike Session:
·
Warm
up 15 minutes – Spin-ups -- 3 x 30 seconds at each speed: 90 rpm, 100 rpm, 110 rpm
·
Main
Set: 4 x 8 min at 60-70 rpm Focus on
engaging the full leg and turnover. 3-5 min recovery.
·
Cool
down with time remaining.
My notes:
“In the
interest of time, I only got in 3 of the 4 repeats. Truth be told, I didn't
even want to do this ride, but forced myself. There isn't much to say about it
other than, "Blah"
Friday,
November 2nd – SWIM
Did
Bartlett again. 2.44mi = 4294 yards.
1:23 per 100yd average.
Saturday,
November 3rd – RUN
Had to
take care of my longest run this year! A
2:15 workout with the following instructions:
·
W/U
20-30min easy + drills (make sure drills are focused towards your identified
weaknesses. Include: In the W/U 2-3 up
tempo efforts strides of 30sec-1min duration, (The goal is to get heart rate up
to but not exceed Lactate threshold.)
·
Main
Set: 3 x 12min @ upper z3 with 5 min easy good jog form between sets, focus on
your weak areas in form during the sets.
·
W/D
with left over time, try to focus on holding good form in the W/D with a high
cadence, soft surface if possible.
Here is
what I had to say:
“Another
fantastic run (for me)! I felt strong the entire time. 1 gel pre-run, 1 gel
each at miles 3,6,9,&12. Sips of water with gels. Could have used a few
more calories towards the end.”
And Carlos’
response:
“Nice!! You are fully capable of carrying sub 9 pace
for the entire run. Start prepping your
mind for that”
Seriously?!? WOW!
That’s HUGE for me! If you
recall, my goal for the stand alone RNR Marathon last year was to average a 9
min/mile. Is it possible that I can do
it in an IM? If Carlos thinks so, so be
it. This is starting to get real.
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