Ironman Arizona : Official Thread (Page 15)

When the weeks plan calls for 5 run sessions; 1 day of long running 1:15, 2 days of running 1:00 and another 2 days of transitions (:15 and :30)  It is not reasonable to try to makeup the missing workouts by merging times and distances.  When life collides with the plan I approach the problem as one of prioritization.  Long runs are more important than recovery runs.  Tempo work is more important than a brick.  I score each workout as A, B or C.  With A being the most important.  And I look at each sport and do not schedule two A workouts on the same day.  Then try not to neglect any single disciple for longer than 3 days.  In case of a tie work out your weaker skill.

Good luck getting back on track.

meeeehhhhhhhh....

That's my aprehensive groan to say it's ok.  Usually, trying to extend and/or make up workouts could cause issues.  Doing a 5 hour ride instead of 3 hours to make up a couple missed bikes is probably not a good idea.  Same with runs (at a smaller scale).

However, I tend to go on group long rides and routinely go over my time from 30min to 2 hours.  But I also know I can do that based on 4-5 years and 3 IM's in the books.  So if you feel ok going longer than the plan calls for, then go for it.  Monitor it and if you start missing a couple days of workout afterwards just recovering, then you need to stop.

We are going to miss workouts, so let them go.  If I can fit one in the next day, or swap my recovery day around a little to adjust, I do it.  But I don't try to make up a tuesday ride with a double Sat morning ride.  I just let it go.

Same.  And if I'm in a time crunch, I will make a brick out of a swim/run or swim/bike if I have to.  Usually, the swim workouts work best before work or at lunch.  Then I do my run or bike in the afternoon.

There really is no such thing as "make up" by adding miles or time on to another workout.  That changes the whole perspective of the workout itself, and how you should approach it.  The safest thing to do if you miss a workout is let it go.  Trying to play catch-up will do nothing other than increase your risk of injury.  Missing a workout here and there is most likely not going to affect your overall endurance and training.  Just do not miss too many and make a habit of it.  If you miss long build workouts, it could force you to adjust some of your upcoming long build sessions to get you back on track, but missing a short day or single workout should not be a big deal.

So to answer your question (in my opinion).....yes, it is ill advised to extend long workouts even further to make up for missed workouts during the week.  The extra 30-60 minutes of light effort is not going to do anything for you.

http://ironmanarizona.com/files/2010/09/Arizona_BikeElevation_2012.pdf

This question cracked me up.  It's not that it's not a good question or concern, but i just did IMCDA so in my opinion there is no elevation gain on this course lol.  Obviously there is, but it's pancake flat compared to CDA.

Training is starting to get real for me.  My weekday workouts are getting longer and I'm forced to trim the wasted time from my day.  No more sitting on the couch before bed.  I'm used to 8 hours of sleep a night but will see that slip a bit in favor of putting together a good dinner and having a bit of time to digest and settle down. 

Everything is going well though.  I feel as if I'm improving everyday. 

It's pretty flat, but I'm telling you, it's enough to feel it.  Especially the 5 miles before the turn-around point.

And for some reason, the same road gets steeper every loop you make.  Not sure how they do that.  Probably hydraulics and hinges...  That's it.  hydrualics.

Good news is I'm on the rebound from a knee injury (CM/OA).  As a portion of my rehab, I converted my office desk to a stand up desk.  The extra fatigue from standing is real, but the knee is positively responding.   19 weeks until show time.

None.  

I do 12-week training plans so I'll get going sometime in August for IMAZ.

Anyone know if its possible to sight of the shore for the swim. I do that regularly when I swim here in the lakes, staying inside the wake bouy's. Get close to shore correct, get further away, correct.

It looks like it's possible to be pretty close to the wall for the start, I don't want to be too close, but if I'm 25 yards or so away it'd be easy to sight off of.

It does look like the lake curves down a bit from the map, but the swim goes straight so the shore would actually start to get further away after a bit if I'm swimming a straight line.

I'd still sight every 12 or so strokes like usual, it just seems it might be possible to do it off the shore as well.

Especially on the first (eastbound) leg of the swim it is very easy to sight off the wall,  headed west it is farther away but still easy to see.  Using the buoys and the wall it is pretty easy to swim straight in Tempe Town Lake!