The Swim
Good swim workouts this week including an "extra" swim a few hours after my long run where I just swam easy and focused on drills, executing proper form and control. Also had a nice open water swim where I just swam a steady Ironman-type effort. Feeling smooth again this week.
The Bike
Continuing to find it tough to hit the FTP intervals and sustain 300 watts or greater. The thought has crossed my mind that with my new very lean body composition I may have loss some muscle, i.e. strength, and have a tough time willing my legs to find and hold these hard efforts. Or maybe I'm just being a sissy. Either way, I'm focused each and every bike workout to keep at it and give it all I got to extend the amount of time I'm in the 300 watt zone.
I did have some nice long rides over the weekend in Michigan, including a beautiful evening ride along the Lake Michigan shoreline communities and East to my in-laws' lake house just north of Kalamazoo. Andrea dropped me off about 80 miles from their house as we were driving to Michigan for the 4th of July weekend. Then Sunday morning I rode one of my favorite routes around the Gun Lake/Yankee Springs area - very "Madison-esque" with plenty of rollers and some challenging, steep climbs.
The Run
Running is clicking along pretty well right now. I had the best long run of the year on Wednesday hitting every single interval and feeling really good doing it. Even after the run my body and legs felt awesome. In the past, my body and legs have hurt after these long efforts. Now, probably due to the increased emphasis on my nutrition, stretching, core strengthening and body composition, I haven't been feeling any bad residual effects of these serious workouts.
I also ran a 5K with my brother-in-law the Saturday of 4th of July weekend in Richland, MI (Pace for Poverty 5K). Since I had finished a 80 mile ride only 12 hours before the race I wasn't sure the effort I could lay down but in the end I was pleased with what I put together: a new Vdot (55.3) and only about 20 seconds from a personal best (18:23). I was happy for Lonnie - he set a personal best!!
Body Composition
Still maintaining 169-170 lbs which is just a pound or so above where I think I'll be for race day. I'm finding my body is craving higher volumes of food but I'm still eating the same foods: lean meats, lots of fruits and veggies and no processed foods.
Here are the day-to-day highlights for the week:
Monday: 5:00am run with 3 x 1 mile at 6:08 pace. Then a 50 minute lunchtime swim getting in 3,000m of lots of hard intervals. Good start to the week!
Tuesday: "Grind-it-out" ride this morning with 4 x 10' at FTP followed by 4.5 mile brick run with 3 x 4' at 6:20/mi pace (half marathon pace). Legs never really woke up.
Wednesday: Nailed the long run on this beautiful morning (low 50s, sunny and no humidity): 15.5 miles in 1:50 with 3 miles at marathon pace and 4 miles at half marathon pace. Had an easy lunchtime swim with drills and a focus on good form.
Thursday: 60 minute early morning swim in the outdoor pool with tons 'o intervals. Easy lunchtime run with strides.
Friday: Open water swim in the morning crusing along for 1.6 miles at Ironman intensity. During drive from Chicago to Michigan I got booted from the car near the MI/IN border and biked the 80 miles to the in-laws' lake house in 3.5 hrs.
Saturday: New Vdot in local 5K this morning. Not where I wanted it to be but hard as I could go on 12 hrs rest after 80 mi ride last night.
Sunday: 3 hour ride at .8 IF - just a steady/hard ride through the Michigan countryside.
Data for week 2 of Ironman prep phase:
Time spent training: 15:28
Time spent at or above FTP on bike: 38'
Time spent at or below LTHR pace on run: 63'
Avg bike Intensity Factor (% of FTP) = .783
Mileage: 208 (Swim: 9.5K, Bike: 162 miles, Run: 40 miles)
Training Stress Score (TSS): 1099
Chronic Training Load (CTL): 117.4 TSS/d
Training Stress Balance (TSB): -29.6
Weight: 169.5 lbs
Functional Threshold Power (FTP): 293 watts
Vdot: 55.3 (Pace for Poverty 5K: 18:23)
Performance Management Chart (PMC) through 26 weeks of training:
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