The 4 week HIM Training plan or.....

[Wahine]

what not to do.

This should be interesting.

Running: This season has not really gone as planned for me. I used Feb and part of Mar to break down some barriers related to my running. I did that with flying colors... well actually took it a little too far and ended up injured. So since Mar I've had about 6 weeks with almost no running at all but lots of form and cadence work. Got back into running and my recovery pace has dropped by about 45 sec/mile. Well that's good news. The bad news is that my muscle endurance only holds out for about 5 miles then my form falls apart and I start to get sore.

Biking: I've been biking a lot on the weekends. I've gotten in tons of mileage but no intensity to speak of. Power on the bike is my weak link, endurance I got.

Swimming: No problem I've got the distance and I'm swimming faster than I ever have. Don't ask me how that happened, I have no idea. I've only been swimming 1 to 2 times per week, occasionally 3 times. But I have been working a lot on other strokes and intensity when I do swim freestyle.

I've got 4 weeks until my first big race of the year. Knowing that I can't make worthwhile physiological gains over the 10 days immediately prior to the race, that gives me today and 2 weeks including the weekends to train. If I rigidly observe the 10% rule, that won't even get me up to running distance before the race.

The things I've got in my favor:
- 13 years of triathlon training and racing base
- tons of low intensity bike mileage this year which should carry over into my running to some extent
- a kick butt swim if all goes as planned
- a new, lighter bike with a better fit
- a whole different outlook on what my limitations are/aren't

On the surface it looks like a recipe for maybe not disaster, but at least not an ideal race result. But I think I can still pull off a good time at the race. My goal is to get a good long course ranking this year, so I need this race.

Here goes nothing...

[Veronica]

I'd bet on you to do well. :)

V.

[jesvetmed]

Wahine: I'm sure that if anyone can pull it off and do well, it will be you! What is your race? Can't wait to hear the details.
Jes

[teigyr]

I think if anyone can do it, you can.

What HIM are you racing? Is the course hilly?

I think you will notice a huge difference with the new bike. The swim ought to help you a lot too. The running, well, despite the fact you haven't been running as much, I think your body will remember what to do. Time to whip out those super powers :D

[Tri Girl]

What not to do? You crack me up! I think you'll be just fine! :D
Have a GREAT race! :D

[Wahine]

I'm doing the HIM at Pacific Crest in Sun River OR. It's a USAT and Tri NW race, so it'll contribute to my long course ranking.

Bike course is hilly... that's maybe good for me. :D Run course is relatively flat, also good for me. :D

Thanks for the vote of confidence ladies. I was supposed to run yesterday but I got knocked down by a stomach bug this weekend and couldn't pull it off. I'm resting today and I might try again tomorrow.:o

[MM_QFC!]

Hey Yoda - you forgot to mention your secret weapon...your beautiful bike matches your hair! How silly of you to forget that key ingredient! :eek:;):D

[colby]

The best thing about hilly courses are... the downhills!! :D

Do what you can - you know you'll make it, it's just a matter of how fast. We all know you'll be fast, it's just you that needs convincing. ;)

[Wahine]

Update....

This week since I was sick with a stomach bug on the weekend, I managed 4 good running miles... no pain and good solid recovery pace on Tues, 6.25 on Wed morning and then did our tri club workout on Wed evening which has the run at 2.25 miles and I did that run at a sub 7:30 pace. I took yesterday off running and today I have a 3 hour lunch booked so I can do a really slow 13 miler.:D:D I'm a little stiff and sore but no injury pain. It'll be interesting to see how things go today.

And I've only managed to ride my bike 7 miles and swim 2 mornings, plus the short swim at tri club. There really are not enough hours in a day.

Happy training everyone.

[Veronica]

I did that run at a sub 7:30 pace.



Can I just say I hate you now? :p:p

Oh well, a runner I'm not. :)

I totally get it about not enough hours in the day. But next Friday I'll start having lots of free time. :D Yes, it's okay to hate me for that.


V.

[Wahine]

Can I just say I hate you now? :p:p

Oh well, a runner I'm not. :)

I totally get it about not enough hours in the day. But next Friday I'll start having lots of free time. :D Yes, it's okay to hate me for that.


V.


Good, because I do.:p:p

I ordered a new tri suit this morning. Fun!!:D

[Veronica]

Now you gotta tell us about the new suit you ordered. You can't just say you ordered one. :)

How'd the run go?

V.

[LBTC]

Hey, Wahine!

You're going to do great! The butterflies will be there to help you be fast, help your training go perfectly, help you stay totally safe. Anytime you start to feel low out there, training or racing, just remember the butterflies, you'll feel lighter right away!

Hugs and butterflies,
~T~

[Wahine]

The new suit is this tri top (http://2xu.com/triathlon/wt1114a.html) and http://2xu.com/triathlon/wt1223b.html, in blue with white accents.

The run went well. I managed to pull off 12.8 miles in 1:54. That's really good for the heart rate I was at. My lower legs are tired and need to be taken care of but not sore.:D:D

I honestly think I'm faster right now than I was going into Ironman last year.:cool:

Thanks for the butterfly reminder LBTC.

[colby]

The new suit is this tri top (http://2xu.com/triathlon/wt1114a.html) and http://2xu.com/triathlon/wt1223b.html, in blue with white accents.

The run went well. I managed to pull off 12.8 miles in 1:54. That's really good for the heart rate I was at. My lower legs are tired and need to be taken care of but not sore.:D:D

I honestly think I'm faster right now than I was going into Ironman last year.:cool:

All that boring concentrated form work sure paid off!! :cool: indeed. (Let this be a lesson to the rest of us)

I like the new suit, looking at the website, that pink color... :eek:

[Veronica]

I like that suit in pink too.

It's all about the clothes, right. :D

I'm glad your long run went well.

V.

[Wahine]

Huh. My calves are a pretty tight this morning.... How strange.:rolleyes::rolleyes::D

[Pika]

Hope you are rolling on the styro roller or using the stick chickie:)
I don't wanna hear about a pulled calf before your race!
take care of yourself!
tam

[Wahine]

yes Protector Tam. I'll go have some quality time with The Stick right now.:eek:

[Wahine]

Just in case my sig line isn't obvious enough.... I've dedicated this race to fund raising for Athletes for a Cure. I have a link to my donation page below if you're interested.

Thanks.

[rocknrollgirl]

Hi Yoda,
Well, interesting training plan ya got going on here! If anybody can cram for a HIM it is you. It gives me hope for the Xterra I am trying to cram for right now. Keep us posted on how the training is going and be nice to your leg.

[Wahine]

Well, I rode a hard 60 miler on Sunday and that went OK but I was really tired yesterday and again today. I swam 3300 m this morning, was slow and sluggish. So... might need some extra sleep.

I'm doing an Oly this weekend as a warm-up.:D

This is the same one I did last year as part 2 of the double weekend when I did the sprint on Sat and Oly on Sun. It'll be interesting to see how my time compares.

[teigyr]

You might need sleep and relaxation. Good luck on your Oly :D Can't wait to hear about it.

And congrats for making your fundraising goal :D:D:D:D I'm sure you'll exceed your expectations even in that.

[Wahine]

Turns out I got a few friends out there!! So I had to update my goal.:eek: I never would have guessed that would happen.:D

Yup. Once I get groceries, go home and make something to eat then I'll get some rest... at about midnight at the rate I'm going right now. Just leaving work after a marathon day.

[Wahine]

This morning seems like a lovely morning to race.... think I'll go out and do an Olympic Tri.:D:D

Heading out for Blue Lake. I'll have a race report later. I'm excited.

[kelownagirl]

This morning seems like a lovely morning to race.... think I'll go out and do an Olympic Tri.:D:D

Heading out for Blue Lake. I'll have a race report later. I'm excited.

Good luck!!

[Wahine]

Abbreviated report. Really good swim, mediocre bike and really, really good run. Total time: 2:31:54. I run a sub 8 min mile... that was the highlight of my day. Right now I feel really pretty good.

[jesvetmed]

Whoo hoo! :DSub 8 -- not bad for someone who hasn't been able to run much at all! Great job.:cool:

[colby]

Abbreviated report. Really good swim, mediocre bike and really, really good run. Total time: 2:31:54. I run a sub 8 min mile... that was the highlight of my day. Right now I feel really pretty good.

Nice! :D

Saw your HIM in a local "tris/marathons worth vacationing/traveling for" article in our local outdoor monthly - the issue actually had a big picture of the bike on the cover, going up a hill. :) (Can't find it online :()

[Wahine]

Pacific Crest is my first HIM and then I'll do a second in Spokane 5 weeks later, Troika. That's in your neck of the woods Colby!!

[colby]

Pacific Crest is my first HIM and then I'll do a second in Spokane 5 weeks later, Troika. That's in your neck of the woods Colby!!

Yes ma'am, sweet! I'll have to come out and cheer you on, or volunteer. I think 5 weeks is too close to IM for me, though I love racing locally. ;)

I only have a sprint on my calendar after IM, and a marathon in November. Feels so empty, but it seems like everything here happens right in that post-IM window.

Anyway... keep on keepin' on ;)

[Wahine]

OK... it's been a while but I've been trying to train, between having guests at my house and being killer busy at work.

Saturday is the race. I am as ready as I can be and based on my Oly 2 weeks ago, it's far better than I expected. It's supposed to be hot. 90 deg. We've had no hot weather and now, all of a sudden....

It'll make the race harder but ultimately I tend to do better in temp extremes than most and as such this could actually help my placing. Just gotta keep on the electrolyte drink and chug away.

I don't want to post any numbers here. I'm superstitious that way. Lets just say that if I can come close to matching my pacing at the Oly I'm poised for a PR at this distance. Fingers crossed.

Signing out until Sunday evening. Whatever you're doing this weekend, make it fun.:D

[jesvetmed]

GOOD LUCK YODA!!!!!!
Can't wait to hear how it goes.
Jes

[colby]

Woo hoo! Go Wahine! You'll do awesome!! :D

[salsabike]

Have fun, Wahine, and while you're having fun, I bet you'll be doing well!