Ironman Lake Placid : Official Thread (Page 39)

rummy - 2013-03-30 2:12 PM  Rode the last three miles home with the wind at my back.

Rummy sounds like you have got your training plan all dialed in.  Your post is a reminder to enjoy the journey...Oh, and from what I remember of IMLP, the last line of your post is spot on.  After getting up the last of the three bears, the last 2-3 miles of each bike loop feels like it is downhill with a wind on your back because it is essentially flat and lined by spectators.  Keep that feeling!

My training week is done.  Yesterday I ran with Patrick Pannett...who is lurking somewhere on this thread and beginning a taper for Boston...needless to say it was fast for me and I could certainly, definitely feel the effects on my brick run today.  Ouch.

I would like to try out Perform on my long bike rides and runs. Does anyone know what flavors will be offered on the course?

S 1:15

B 4:35

R 2:15

T 8:05

Up and down week.  Was really fatigued Friday night, so I took Saturday's long run off.  Biking was off all week, but...  GOT TO RIDE IN NICE WEATHER TODAY for almost 3 hours.  Wasn't exactly killing it, but it felt so good to be outside.  Have to get the hours back up over the next couple weeks.

Hope everyone else is doing well; great week Klassman!

It wasn't a great week. Two days were completely off days due to Passover, and then my piriformis decided to act up. I am in taper so mostly played it safe, except for getting sucked into a fast 10 mile run with friends when I should have stuck to the plan of an easy14 miles. I kept saying, "I'm gonna drop back now" but never did. Tried to bike that afternoon. An hour in I went home I was feeling so bad.

I did swim 4km on Sunday, it felt really good to be in the water. Longest swim ever.

Week Totals

If I remember correctly the past two years they had orange flavor on the bike and greenish yellow flavor on the run. However powerbar has quit manufacturing Perform in bottles for sale to the public; but from what I understand they will still be providing it at WTC races. You can of course still get perform as a powder mix, but only in the greenish yellow flavor. It tastes nothing like the bottled stuff, but from the ingredients they seem functionally the same.

There are aid stations approximately every 10 miles on the bike, but if you still need the rear carrier for custom nutritional needs I personally would not plan on putting any of the course stuff in it - instead put your own bottles that you KNOW will stay attached there. Neither the perform bottles nor the water bottles provided on the course fit in cages with any degree of snugness. The perform bottles are bad (that is was actually what was launched at me both times) and the water bottles are the worst.

Recovery week came to a close for me Sunday.  I miss her.  I feel like we had a real bond.  She said she'd be back in 3 weeks...I'm hoping so.

Tonight's workout

W/U 15-20min Easy Z2-Z3 effort,
Include in warm up:
6 x 100m @ predicted 1600m race pace with 1:1, work:recovery.
Then 4 min at Just below Lactate Threshold or about 7/10 effort level.
finish W/U with some drills and dynamic stretching.
.
Main Set:
.
800m At 100% effort, try to run with good form and even pacing but make sure when you are finished the 800 you have nothing left.
.
15min easy recovery, rest or walk or jog but make sure you are fully recovered at the end of the 15min period.
.
1600m At 100% effort, try to run with good form and even pacing but make sure when you are finished the 1600m you have nothing left.
.
W/D 10-15 min easy running or Jogging, soft surface if possible.
.

So far, April is pretty stupid. Cold and blustery out there this morning. I switched today's brick with tomorrow's solo ride, hoping for warmer weather tomorrow morning.

So I tried to punish myself with some intervals at 120% FTP. I didn't hold them and now I feel bad about myself.

Stupid April. 

Yeah, I hear you - so much for March going out like a lamb, right? We had a couple of nice days, but now it is getting chilly again and going to rain for the rest of the week. I am really, really tired of running and riding in the rain....

I am finally feeling a little beat up too. I have a hard set of bike intervals this afternoon then a couple of swim-only days before a century this weekend - first of the year and looking forward to it. It has a very similar profile to the Lake Placid course and the weather looks very promising once we get through this bit.

just popped in to the local coffee shop to grab a cup and this was my horoscope they had posted for the day. Just what I needed before my interval session. Thought it might be applicable to others in this thread, even if you are not a Taurus:

I know, that nice weather last weekend was such a tease, and here we are back in the low 40's and windy. Although I am kind of hoping it's 45-55 degrees on the 15th! Starting to ease back into harder intervals now that I'm tapering.Still can't figure out how the tree pollen count is so high when there still isn't a single leaf.

It's the law of training pain equivalency, as one goes down the other goes up!

I am feeling like it is the twilight zone...  legs a bit dead, a touch tired.

And that is before I took a look at the elevations for Quassy and IMLP.  Think positive thoughts, think positive thoughts...

GETTING CLOSER!!!

even with uncooperative weather, the race is creeping up...keep training people!!

Dale, I did 70 minutes on the trainer tonight but last night I fell asleep at about 8:10 in my four year old's bed.  I'm not sure I can blame that lackluster training -- I missed a brick as a result -- on the weather.  I won't get more fit by laying about...

Great weather this weekend, time to start biking outdoors. My long run is only 10 miles, so that's kind of weird after all those 16-21 milers. I'll probably use that extra time to keep checking the long range weather forecast and other such OCD/taper nonsense.

Enjoyed a couple of easier days getting ready for our first organized century of the year tomorrow - about 5300' of vertical, so fairly close to IMLP. It is mostly rolling with one little climb of about 600' over 5 miles, so nothing terrible. The weather is (finally!) supposed to be very nice. I am looking forward to the ride, but not so much to the 4 x mile repeats immediately following. Sunday is a recovery day. I have been ordered to take the ride much, much easier than last year - those mile repeats hovering in the back of my mind will make that much easier to do as the fasties go off the front.

Safe training everyone - hoping that your weather will also turn the corner soon wherever you might find yourselves!

3.5 hour ride outdoors today in 2C temps - I had hoped I wouldn't see temps like that again this year, but there was no way I was doing it indoors.

75 minute run tomorrow to finish up my recovery week.

I just got an email that IMLP announced their official charity - Leukemia and Lymphoma Society.  This is so special to me, as my 7-year old son finished his long 3.5 year battle with leukemia last May, which is why I finally felt that it was time for me to sign up for LP.  He's had a rough year with long-term side effects and a relapse scare in January, but is still healthy.  I feel like knowing this is the charity will make it an emotional day for me when I see all the TnT people.