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Weekly How'd You Do July 13
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Last week:

>>Masters State Championships this weekend. Race smart, have fun. <<
6 races and 6 podiums. Raced a few races really well and one PR in the 2K. Raced dumb twice, but good lessons to learn before nationals. Small fields, but track is like that. Though in one race, we did have two national champions and I hung in for nearly half the race, so I'm happy about that.

http://photos-d.ak.fbcdn.net/..._7824707_1222509.jpg

This week:

Recover from high intensity weekend. Follow coach's training plan.

clm

clm
Nashville, TN
https://twitter.com/ironclm | http://ironclm.typepad.com
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Re: Weekly How'd You Do July 13 [trackie clm] [ In reply to ]
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You did awesome!

Last week: Subaru Vancouver 1/2IM on Sunday
Swim 1-2 times easy Managed 1 swim
Run 2-3 times 1hr or less, with some pick-ups or intervals. DONE Ran twice, 45min each, with strides
Ride 1-2 times short (under 2hrs) - try for 1 trainer ride and 1 lunch-time hillclimb ride. Done One trainer ride and one shorty day before race.
Race: take the swim and ride easier than Oliver, really try to have a better run this time out... oh and HAVE FUN (of course)
DONE, beat my Oliver time by 15min, even managed a negative split on the run!

This week: Recovery + Moving
Swim 1-2 times easy
Run 2-3 times easy, all sub 1hr
Ride 2 times easy on the trainer.
MOVE!!!

AP

------------------------
"How bad could it be?" - SimpleS
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Re: Weekly How'd You Do July 13 [trackie clm] [ In reply to ]
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Congrats to the two of you! You both rocked it this weekend!

Goals for last week:
1) All workout in when scheduled -- Not so much. Missed a run. My stomach just felt horrible all day on Saturday.
2) Swim strong in my open water swim race on Sat. -- Did well. I swam slower than I thought but still good enough for third in my AG. Would have been 1st if they would have pulled out the top 3 for overall awards :)
3) foam roll/stretch X3 -- FAIL. But I did have an interesting ride on Sunday. Anyone been caught in the middle of a shoot out before? Read the details at Tasha's blog. And for once, she is not embellishing this at all. http://thethighmasterroutetokona.blogspot.com/

Goals for this week:
1) Race strong and have fun at the SOR HalfIM
2) Taper well
3)
foam roll/stretch X3
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Re: Weekly How'd You Do July 13 [instigator] [ In reply to ]
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Holy crap, that's a crazy story! Glad it turned out OK.

clm
Nashville, TN
https://twitter.com/ironclm | http://ironclm.typepad.com
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Re: Weekly How'd You Do July 13 [trackie clm] [ In reply to ]
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Congrats! Which one are you?
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Re: Weekly How'd You Do July 13 [trackie clm] [ In reply to ]
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Last week:

Simultaneously weight trained for 30 minutes with 40 other people as part of recertification at 24 Hour Fitness

Bike: 11 hours for 120 miles. Too many hills. Found out Cathy Morgan's recommendation of the Adamo was a good one if you only ride enough.

Swim: 2 hours; 5,700 yds. Missed 1 workout while traveling. I'm kind of stuck at the 40 min/ 1/2 IM, 1:20 min/ IM plateau.

Run: 5 hours; 27 miles. Lots of trail running keeps my head on straight.

DFL > DNF > DNS
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Re: Weekly How'd You Do July 13 [trackie clm] [ In reply to ]
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5 rides, 7:05 ... goal was 6
2 swims, 2700 yds... goal was 5
6 runs, 50.x miles, goal met

ate too many sweets :P

goals for this week: 5 rides, 4 swims, 6 runs. And survive camper overnight (I hate camp overnights).

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
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Re: Weekly How'd You Do July 13 [tigerchik] [ In reply to ]
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definitely not enough training this week due to friends in town who I wanted to spend time with. This also resulted in very little sleep and too much red wine on multiple nights.
2 swims, neither as zippy as I hoped
3 short bikes, one of them 21mph for 25 miles
2 runs: 1 track workout, 4 x 1 mile repeats in under 6mins/mile then 3 x 400m repeats at 78 secs. Also a 3 mile tempo run.

1 Overall Female Win at a local tri. My bike split slowed from last year, even though I rode my new tri bike while last year I rode a beat up old rode bike, indicating that I need to reacquaint my butt with the saddle. Swim was abysmally slow.

Goals for next week:
getting my booty on the bike
SLEEP!
drinking water during the day and not just iced tea.
focus during swim workouts and not let my mind drift
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Re: Weekly How'd You Do July 13 [Cassie] [ In reply to ]
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THanks! I'm on the right.

clm

clm
Nashville, TN
https://twitter.com/ironclm | http://ironclm.typepad.com
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Re: Weekly How'd You Do July 13 [darkhorsepick] [ In reply to ]
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Congrats on the win!

clm

clm
Nashville, TN
https://twitter.com/ironclm | http://ironclm.typepad.com
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Re: Weekly How'd You Do July 13 [darkhorsepick] [ In reply to ]
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congrats on the win. What's your sport background? You are coming from running it seems? (I know you're a good cyclist too)

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
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Re: Weekly How'd You Do July 13 [trackie clm] [ In reply to ]
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goals: NEED to get 35+km of running in, through at least 4 runs this week. next race is coming up fast!

actually managed 40.3km (just a hair over 25 miles) through 4 runs, without re-injuring my foot, and put in a high-effort run on friday night that gives me great confidence for PR'ing my race on thursday :)

2 swims

done. i farted around a little too much at the first one (tanker came with me) so didn't get the lengths in that i'd meant to, but i did get some very solid drills done. first time working with my paddles for awhile, and i could definitely tell that my form was better than the last time i'd used them, as were my strength and endurance. did another very solid drills set on thursday with less putzing around (tanker didn't come with me ;), so despite low mileage i'm happy with what i accomplished. taught hubby how to draft off the hip on tuesday, too, and spent some time towing him around the pool :p

and try to get 3 solid rides in, seeing if i can't consistently find that incredible power reserve i tapped yesterday.

only got 1 ride in (to the pool on tuesday), so volume was utter crap, but i was able to find that power reserve again and smoke my best time/average speed on the one ride i did. wanted to get at least one more ride in on the weekend, but was too busy.

also have to get my little pool set up this weekend, as we'll be partying in it next weekend for my 30th! :)

done! got it set up and filled saturday, after doing some major pruning back of trees in the yard, and even did the much-needed valve adjustment on tanker's bike on sunday. we're now ready for the party on saturday, and for our moto camping tour next week!

goals for this week: get lots of rest for the 10k on thursday, PR the race, get a run and/or cycle in on saturday before
the party, get the bikes packed up sunday (hopefully get another run and/or cycle in as well) and leave on tour monday morning! will have opportunity to do a couple of open water swims and some hiking while we're away, but will be facing the challenge of trying to eat well while on the road. must remember to make up a big bag of gorp to take along, and tanker has already been warned that we'll likely be buzzing past a grocery store pretty much every day to pick up a bit of fresh fruit and veggies for snacking (can't carry a cooler on our motorcycles).

cheers!

-mistress k



__________________________________________________________
ill advised racing inc.
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Re: Weekly How'd You Do July 13 [tigerchik] [ In reply to ]
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I've been running since 10th grade of high school, and I recently graduated college, where I was mostly a miler/mid-distance runner. Never bike trained formally but it came waaay easier than running did, my body just seems suited to it. No swimming background whatsoever other than splashing around as a kid, but I've been working on it for a few months, and enjoy it despite being slow as molasses. I did one tri in high school and one in college, but this is my first time taking it (sort of) seriously.
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