IMCHOO Build 5 recap

I finished this build cycle feeling strong and confident. The 100 miler went really well. I tried out the DeSoto 400 miler bike shorts and had no negative feelings towards them.

I've recovered from my 90-miler induced hamstring ache, and have a number of new exercises to add to my PT regime.

Looking forward, I feel like if I woke up tomorrow and the Ironman was this weekend, I would be able to finish. It would be rough, but I'd finish. Over the next weeks, I want to bring a little more intensity back to my running so I can feel more optimistic about my dream run pace.

Mini-goal assessment

• Go to 2 Monday bootcamps - Success! I think I've gotten this back in my regular habits.
• Do 1 bike hills workouts with unprecendented 4x trippple hill - Success! I even paced it well so the 4th was the fastest. Having a day about 20 degrees cooler than the 3x hill workout helped a lot
• Responsibly address new leg ache with preventative PT - Success! Some new hamstring exercises and some ART and the acute ache has receded.
• Be independent with a long run on the holiday weekend - Success! I aimed for 10-12 miles, and came in at 10.5. Good enough
• Celebrate summer at 4th of July party - Success! Two parties and lots of celebrating! I managed to miss most fireworks, but that can be a goal for next year.

Review of last three weeks

• 2 Monday bootcamp
• 3 Weds strength training
• 2 Yoga
• Swam
• at 6 swim practices
• 3 times at the outdoor 50m pool. Only once was warm enough to feel like staying in a long time though. Brr!
• Ran
• 3 Monday night run lead
• 2 track practice, only one of which was "track"y, the other was 40 minutes easy
• 10 mi long run on "light weekend"
• 16 mi long run on build weekend
• Biked
• 2 flat workouts
• 1 hills workout, and nailed the 4x hill
• 60 mi on "light weekend"
• 100 mi -New longest! I was on my own (within the group) but felt great
• 56 assorted commute miles

Mini-goals for next build cycle

• Visit Mile marker 21 at Skyline
• Do hilly Gran Fondo 100 miler
• Focus on nutrition
• Celebrate recovery with a camping vacation

Skyline Review

I've been to Skyline Drive 3 times and am looking forward to going back out there this weekend. Views like this are what makes it worth the long drive and the climb. Below is a profile of the start of the drive headed south from Front Royal. This makes it look really steep, but it's not actually so bad.

My First Skyline

For my first trip out, I was intimidated, but also super proud of myself after getting to a nice overlook.

Climbed to mile marker 14

Skyline Revisited

My second trip out was a chilly day, but I was hoping to be a good support crew for my friend who was building for IM Mont Tremblant. We were hoping to ride for 4 hours, and made it up to mile marker 14 before getting turned back by the SAGs who were starting to wrangle riders for home.

It was awesome to get so much farther, and also great to feel strong, like we could have biked more, if allowed. Once we got to the park gate on the downhill, we turned around to climb back up for a mile or so to add some more time to the day.

Hogback Accomplished!

My third trip was in August 2014, which could have been brutally hot, but thankfully, it was gorgeous out. With a patient climbing partner, I made it all the way out to mile marker 21, which is the peak of Hogback Mountain.

All the way to Hogback

Happy Climbing!

 A post-Skyline highlight is the visit to Spelunkers for custard. I was able to use the bike-through

Looking forward

 I hadn't noticed until compiling these photos that I also climbed with more company in each of these three outings. That's a great trend!

This weekend I expect to climb to Hogback for a 3-4 hour ride. If I go super fast, I'll add some more climbing from the gate to the visitor center, which would be an awesome new milestone to achieve.

If no other bike practice goes well this summer, I want to remember this one

I've been having lack-luster performance at the Tuesday night bike rides for a few build cycles now.
With the new power meter, I could even quantify how it was going downhill:


5/5 - 12' Z4 - 200W
5/19 - 12' Z4 - 195W
5/26 - 14' Z4 - 196W
6/9 - 16' Z4 - 184W
6/16 - 16' Z4 - 185W

That's a bad trend. My average HR was decreasing as well, so I was mostly just lacking the muscles & will to push harder.

Thankfully, bad days don't last forever and this week's workout had a glorious return to earlier numbers.
6/30 - 20' + 5' Z4 - 194W + 208W

The wind was light, and the temperature was gorgeous, which, combined with feeling strong and confident led to a qualitatively great ride as well


Next week will add a new challenge of a Z5a interval after a long Z4, and then it might be time to try a FTP test again and possibly shift the zones!