Evondo's Group - FULL (Page 123)

Trin2bfast - 2009-10-01 9:45 AM End-O-Month... assessments!

Who's game?

September was not my best month as far as volume goes, thanks to a chest cold that set me back a week...but I did build some good bike confidence with a solid century ride and 60 miles in Chappel Hill going up and down some hills.
The last few days have shown me that my run fitness (cardio wise is still good ~ but anarobically, I have taken a couple steps back)  Leg strength (endurance wise) will have to get some last minute attention this month.  October is a crucial month ~ with some needed intensity, then focus on some fine tuning, then head into Taper with as much confidence as I can muster!  That is the remaining goal before November!

I am excited about October and nervous about what follows.... but it is a good nervous!

Happy (TIRED A$$) Thursday peeps!

Trin2bfast - 2009-10-01 9:45 AM End-O-Month... assessments!

Who's game?

September was not my best month as far as volume goes, thanks to a chest cold that set me back a week...but I did build some good bike confidence with a solid century ride and 60 miles in Chappel Hill going up and down some hills.
The last few days have shown me that my run fitness (cardio wise is still good ~ but anarobically, I have taken a couple steps back)  Leg strength (endurance wise) will have to get some last minute attention this month.  October is a crucial month ~ with some needed intensity, then focus on some fine tuning, then head into Taper with as much confidence as I can muster!  That is the remaining goal before November!

I am excited about October and nervous about what follows.... but it is a good nervous!

Happy (TIRED A$$) Thursday peeps!

evondo - 2009-10-01 10:20 AM Something caught my eye in your assessment, Oct plans including intensity.... Right now (5 weeks out), your focus should be on volume, volume and more volume. If I were in your position I'd focus on getting as much distance as time allowed into my body at Z2-3 HR for the next 3 weeks. Then reduce slightly on week 4 and let my body recover completely on race week. You're at a point in the season where the focus should flip from intensity to volume.

As you approach a race your workouts should get more and more like what your race is. If you're doing an IM, then volume at lower HR is what's needed for sprint/olympic high intensity is needed.  For a HIM intensity workouts switch to tempo/threshold, if you notice I haven't done a run interval workout in a while. Just something to think about...

Trin2bfast - 2009-10-01 10:52 AM I will be getting in as much volume as possible and not at Z's 4-5 necessarily.  What I was refering to is focused effort, no excuses, miss as few workouts as possible, and garner the intensity in my mind towards what is to come.  Fitness, there isn't enough time to really improve on where I am at, recover and be at peak for IMFL - that I know.  It is simply three weeks to sharpen what I have, maybe increase my endurance just a tad, and build confidence headed into taper.  I don't have any interval training in mind... but I typically only run at marathon race pace and sometimes just below that... As far as that goes, my remaining runs won't change, except I will fit in atleast a 15 miler before taper.

Bike - 60-80 will be all that I will do between now and then... no more centuries.  The intensities for these rides will be faster than what is planned for Florida... Swim, well that is simply in sustain mode...although I haven't felt like I have sustained much at all there... but Sunday will be a good day to feel good in the water.  I will do at least 2 full distance wetsuit swims between now and taper.  This Sunday I will not be in the wetsuit.  

With my schedule... a few HIT sessions 60-90 minutes is better than a missed workout for me.  I am way behind the 'Planned' amount of training for this distance...but I still feel confident about what I have done, how I feel and what I am capable of... For the next three to four weeks, for me it is simply about quality over quantity.  Next year WILL be much different than this year, and I think it will better suit me (mentally & physically)! 

KelliD - 2009-09-30 1:16 PMAwesome on the saddle!  I'm in need of a new saddle of not gonna start testing them out until the off-season/next season.

I don't know the rate at which they've added more 70.3-brand races in the past, but it seems like a lot have been added for 2010!  Mooseman, Lonestar, Boulder, Syracuse, and Branson!  I would LOVE to go to Boulder, but that doesn't exactly fit with my plan of attempting to limit travel to races next year.  I'm also slightly tempted to go back and tackle Timberman again next year, and it's the 10th anniversary for the race so it should be a good one.  Torn on a 2010 HIM.  And I'm regretting not registering for Eagleman...I totally knew this would be the case.

Speaking of TX though, depending on some possible winter vacation plans & airfare, I may be heading to Dallas for a half marathon in March.

Newtons1st - 2009-10-02 10:52 AM I need to get my legs back and ready to race. I know I wont be gaining any but jsut need to get them in the right mindset to run and bike. Any hints on the best plan for being sick 2 weeks out and getting ready to go?

KelliD - 2009-10-05 10:07 AM Just in case anyone missed the Intimidator's TL from the weekend, I'd like to note she smoked us all.....running 17 miles in a mere 70 minutes!!! 

Nicole83 - 2009-10-05 12:36 PM Oh you all think you're SO funny dont you?

Yah, that's what I get for trying to update the TL before coffe this morning.

It's been corrected.  My snail-like pace is now appropriately reflected.

evondo - 2009-10-05 9:19 AM Nothing fast and no finishing workouts feeling like you're completely drained. Keep a positive attitude, you're not under trained simply well rested and you need to prolong your fitness while staying rested

You can probably keep your bike mileage near the same, maybe reduce a little bit.  For the run, don't make those legs sore if you can avoid it especially the end-of-week run. I'd reduce the last run you have for the week to ~3mi easy.

On race day your goal should be no soreness in the legs at all.  When you race the olympic remember this is a different animal than a sprint, 10K after the swim/bike is a lot more difficult than the sprint's 5K, pace accordingly. 

KelliD - 2009-10-06 8:19 AM Went to court last night for my ticket (which I still think is completely ridiculous).  I don't think I could have been any luckier!  One of my friend's who's a cop in NJ called the cop who gave me the ticket and was able to get it reduced to a $25 parking ticket!  The full penalty would have been 3 points on my license and a $235 fine.  So, so so happy!!!

KelliD - 2009-10-06 8:19 AM Went to court last night for my ticket (which I still think is completely ridiculous).  I don't think I could have been any luckier!  One of my friend's who's a cop in NJ called the cop who gave me the ticket and was able to get it reduced to a $25 parking ticket!  The full penalty would have been 3 points on my license and a $235 fine.  So, so so happy!!!

Betsy0706 - 2009-10-06 11:14 AM That's awesome news!  It always helps to know people in high places.  I still think it's ridiculous you got a ticket in the first place.