Ironman Lake Placid : Official Thread (Page 20)

I'm on a similar boat.  Been working with a cold / flu since last Saturday.

Being in training all the time also means you're paying a lot more to the signals your body is telling you.  I clearly remember starting to feel the effect of having a cold / flu last Saturday before the long bike ride.  Yet I cannot remember weather I turned off the coffee maker this morning or not.

early morning WOs, or Late night work outs...

I started my bike WO at 8PM last night

I left work at 9 on Wednesday, but left at 6 last night and ran 8 miles. It was a lot harder than it should have been, but stress and not eating lunch will do that. Tried to go to bed last night early, checked on my work only to find a server had crashed, threw on sweats and went to the office.

Life was good this morning, server was up, data had been crunched, and I remembered lunch. Now I can do a normal day's work, it's Friday, and I can swim and run later.

Tomorrow is an 18 miler, it's supposed to snow and be very cold, so it might happen on the treadmill. I hope not, but if it's icy I'm not taking the chance. I'll ask the guys at the gym for a floor fan, those little treadmill fans aren't going to cut it.

Kudos to all those running in the blistering cold the last couple days.  It's exceptionally warm here right now at 5°.

3.5 hour trainer ride for me today.

A chilly 10 mile run (1:12) today..45 minute bike trainer workout tonight after I get off work.  I did the first hour and a half of the Lake Placid Spinervals last night and loved it!  It was awesome to see the grades and the first 30 miles didn't seem too bad.  I haven't gotten to the big climbs yet though.

For those of you that have raced Ironman and Individual Marathons...what does your marathon time split look like for IM compared to your open Marathon times?  Is there an average amount of time I should add to my marathon time to get an idea of what I could run after the bike?  Just trying to figure out possible time goals (assuming I stay in my Z2 HR on the bike).

The week it was:

1:15 S

3:45 B

1:50 R

A touch under total Fink target, but not bad for being down a run workout.  Had to do a couple hour trainer ride this morning; couldn't stomach the cold.  Hope everyone's long run/ride goes well today!

What do you do for a trainer workout that long?  Do you have particular goals?  I have trouble with making sure a workout that long on the trainer is quality versus junk, and any suggestions are helpful!

Hope it went well.

Wrapped up my week this morning.

2.37 hrs swim
2.61 hrs run
6.28 hrs bike
11.26 total hours

I use TrainerRoad.com for my rides and put a movie in.  The movie is more of a distraction really.  The workout comes from TR and I just follow that.  For yesterday I watched Lord of the Rings - Return of the King.  Need to find some more 3+ hour movies.

This is a recovery week for me so next saturday (2/9) I'm going to throw Band of Brothers in.

Tomorrow is my Day #1, Week #1.  I'm taking today off. 

Number one goal through the next 6 months is to stay healthy and injury free.  Every time I feel myself getting stupid...I need to remember that.  

Happy training, everyone!

Wrapped up my week with a 45 min trainer ride this morning. Some totals for this week;

Swim: 6200yard @ 1:52:00
Bike: 3:06 all indoor
Run: 15.4mi @ 2:18
Strength: 1:15

Week Number 4:

Swim - 0:50 (Pool was closed - added in an extra strength session instead)

Bike - 3:00

Run - 2:55 

Strength - 3:00

Week Number 4:

Swim 0:45

Bike 2:30

Run 2:30

Recovered from the cold / flu but took another hit due to double XP on Black Ops 2 this weekend.  New DLC coming out tomorrow which isn't going to help.

Week 4

4 hours on the bike.

2 hours in the pool.

1.4 hours on the road.

Given the Tour of Sufferlandria, I may not run at all this week. I'm already feeling it in my legs from Stage 3. But I do think the bike fitness gains will far out-measure any run fitness loss.