Shut It Down
Today, had the exact opposite experience. Met a couple people from Nike and one guy from Intel doing IMC at Hagg Lake for another open water swim. Today went a bit longer on the swim (one hour exactly...probably around 2 miles +) followed by a solid run. Since I did a solid swim yesterday, I spent alot of time following feet today during the swim with several race pace bursts- felt good. Starting to feel "comfortable" in the wetsuit which is a plus going into the race this year. I followed up the swim with a 10.6 mile run around HILLY Hagg Lake in 1:19 for a 7:27 pace. That will be my last longish run before IMC...the feet didn't protest too much either. I needed a solid workout after the confidence-crushing workout yesterday!
That is pretty much it for the longer stuff...I will definitely scale back the duration of all workouts in the next two weeks...shut it down as they say. The key workouts this coming week will be 2.5hr brick on Tues / 3hr bike Sat / I will also try to get in 2 open water swims next weekend. The rest of the workouts will be light.
Summary of last two weeks
IMC Training Week 4
This was a recovery week and an opportunity to get rid of all fatigue prior to the 3 week peak / taper. I had two days completely off but I also did a 20 mile run and a solid 3.75 bike during this "recovery" week so it all probably balances out.
11.0 TOTAL Hours
Swim 3.0 Hrs
(9,250 Yrds - 3 swims. Finally got in a solid 1hr open water swim at Hagg Lake)
Bike 3.75 Hrs
(49.5 Miles - 1 whopping ride. Do the math on the ave speed...this ride was all about going up.)
Run 4.25 Hrs
(31 Miles - 2 runs: 20 & 11 miles. The 20 miler was a bit brutal on the tail end. I was definitely feeling the lack of mileage in my legs from 16 on. The 11 miler was a solid hilly run around Hagg Lake in 1:25 (7:44/mile pace), post-swim.)
IMC Training Week 3
(Peak Week 1)
13.75 TOTAL Hours
Swim 2.0 Hrs
(2 swims. Both open water swims at Hagg Lake- approx 1 hr each swim. Nice to get in a couple extended wetsuit swims prior to the race. Hagg Lake even has a buoy line cutting the lake in half which served as a perfect race buoy sighting exercise)
Bike 7.75 Hrs
(120 Outdoor Miles / 2 CT rides - 4 rides: CT Intervals / 37.5 / EZ spin / 82.5 Scaled back my mileage big time this week. I did get in a solid interval workout on the computrainer with some intervals hitting 280watts for several minutes - didn't kill myself but good to get that push. 37.5m ride was 2hr ride portion of a brick workout on Tuesday, 82.5 was the stomach shutdown bike from yesterday.
Run 4.0 Hrs
(31.2 Miles - 4 runs including a 2 hr "long" run of 15.1 miles & hilly 10.6 miler around Hagg Lake today (7:27/mile pace).)
Rest....Recovery...SLEEP...healthy eats...No stress...positive...focus...
*time to breath deep*