IMSG training Week 4 & 5

I am never that keen on combining training week summaries and there is usually something that I forget from the first week, some great (or awful) moment in an workout that I would want to capture and communicate, not so this time for the simple reason that Week 4 was a bust. It started out well enough but per my last post a sore throat on one day was Bronchitis by the end of the week.  Two workouts for the week followed by five days sick and a sixth rest day, the week was basically a wash. So started week 5.
While I was still pretty “chesty” I decided to avoid the pool and substitute the swims for weights. I managed a couple of weight sessions but nothing greater than usual. One brick bike/run had to be cut short (read no run) as I ran out of time. With that being said it wasn’t all bad. Instead of the brick I decided to retest my FTP using TrainerRoad and despite being sick had a pretty good result upping it from 240 to 251. I also had a short pyramid run session which involved ramping up through my zones over three miles resulting in 8:45, 7:45 and 6:45 and then maintaining that over for varying elevations 4%/1% incline over tenths of a mile I did end the week strong with a 3.5 hour brick; 3 hours on the trainer and 56 miles in the bank and a 30 minute run on the treadmill. I was pleased with that as anyone knows riding a trainer is all riding…there’s no coasting!
I rode this at 120% for the first 90 minutes and 130% for the second and ended up with roughly a 3 minute negative split over the 56 miles. My best time for this distance is still from Vineman in 2:52 so to get close to that on a trainer is somewhat pleasing

So basically Week 4 was essentially a write off, hoping to build on Week 5 onwards!

Vote for me me me!!!

I have been nominated for an award…dun dun dun!

Needless to say it’s always nice to have unpunctuated rambles noticed! To vote, click this image, this will take you to page with all the nominees, it’s a bit overwhelming so my advice is Ctrl F and then search for “quad”…voila!

Thanks!

Still here…

“Rumors of my death have been greatly exaggerated” Mark Twain

Well it’s not quite that bad but it’s nearly two weeks since my last post.The truth is that there I was merrily starting my training plan and I picked up a sore throat that turned into a cough which became bronchitis! Fun times resulting in 5 days off from training! Added to which my workload has suddenly gone through the roof and after a couple of days off work sick and I was well and truly on the back foot.

That being said a swift kick in the pants with some antibiotics brought me back to life and a restful weekend in Las Vegas was a good R&R prescription. I took this week off from swimming just to get me into the clear and I am feeling a 95% recovered now.

I am still looking to fall into  the “groove” with my training plan for IMSG70.3 in May and there is only 12 weeks to go! For IMAZ I really felt at one with the training but this time around I am seem to be struggling, it’s something quite intangible it may be because last year everything is new? I do think that is a factor along with it’s winter, yes we do have them here! It’s cold, dark and in recent days rainy. It’s no way a pity party but just an observation of how I feel.

The race is practically sold out, there are literally less than 10 slots less I have been told. The Pro list has expanded with the Likes of Craig Alexander, Andy Potts and Sebastian Kienle; the current men's 70.3 World Champion. On the female side Leanda Cave who currently holds the World Champion titles at the 70.3 and Ironman distance, Linsey Corbin and Meredith Kessler, the list is longer but this gives you an idea of the line up. I am assuming the turn out is also to do with the fact that the race is the US Pro Championship.

Some of my other plans for the year are changing but I am rolling with the punches and thinking long term, more info on that when things firm up a bit.

Finally I will leave you with this, it just flat out made me laugh…

I want cake!