Fred D's Ironman/Half-Ironman focused Mentor Group --CLOSED (Page 43)

You still get two gold stars, as my wife would say

Sprint - a little sore for 2 days. 

Oly - Sore starting about 2 days out to about 5 days out

For these I just train through and around them.  No planning.

HIM - Don't get as sore as an Oly, but I get a deep fatigue that lasts about a week.  I pretty much know that my training is going to be tough for the following two weeks, and don't really feel right and spritely until 3 or so weeks out.  This and last year the HIM have been A races, as opposed to races leading into an IM, so I do try to plan around those.  That said, I race more for fun than anything else, so if there is a race I really want to do that is near to a HIM (i.e., Alcatraz Challenge or something similarly unique), I'll go ahead and do both.

IM - only done the one

Recovery:  Usually for an Olympic I will take the following day off and then just do a couple days of light recovery workouts and by Thursday I am ready to resume regular training and intensity.

HIM is usually about the same although I force myself to take a full week of easy/light recovery workouts and to mentally be ready to prepare for the next race.  I feel like if I rush back in after a HIM that I struggle and get burned out especially late in the year so taking the full week really light helps.

1:30 run, which I am going to knock out in just a bit and some strength training this evening.

I've been losing weight, which I am super excited about.  I haven't been doing anything special to lose weight though.  About this time last training cycle I was gaining weight and went into my HIM 5 pounds over what I felt I should be (always good on a hilly course) and I'd love to have that reversed for this race.  5 pounds on my frame is a lot.  I'm only 5'3"

Good morning!

today i did a super short spin of 30  mins as prescribed by the plan which is perfect since i stayed up later than i intended last night.  Going for a short swim tonight.  

i can't believe its the end of the month already.

Kim, congrats on the weightloss!

Hey Gang,

The Tri Gang kind of catchy.......      

I have a swim on today.  Did a 90 min CT ride yesterday with 3x20’ @200w.  I am keeping my intensity lower so all power is capped at 200w.  Real good and smart advice from a good friend.

I am a firm believe in super low intensity exercise after a race as soon as possible.  Walking or easy short swims work well for me.  I didn’t race at all 11’ so before that if I was properly trained for the race I recovery well.  Example for Ironman LP 10’ I swam 1200yds 3 days after the race, the 4^th day I biked 30 miles and ran 3.5 mile on the 5^th. 

capped? What is the thought process here?

Aside from the dentist, that sounds like a stellar day!

Early morning for some short/intense intervals on the bike this morning and strength and core. This rounds out my month, with which I am pleased. Here are my final numbers:

Remaining bike miles to reach 2012 goal: 1797.19 (163.8 monthly average)

Remaining run miles to reach 2012 goal: 953  (86.6 monthly average)