Birkierunner's Group - FULL

Hi Tammy

You're in !!  It looks like you've done a great job of keeping your training log up to date.  I'm going to take a look at your past race results to get a feel for where you are right now.  From there, we can talk some more about your goals for '07, especially the half iron and half marathon.  You might want to start mentally ranking your goal races as far as most important (A race) to least important (C races).  I look forward to working with you! 

Jim K.

Hi Melinda!

You are now #4 in our group - Welcome.  Besides, how could I turn down a fellow English setter owner? (we also have 2 black Labs).  The BT site has a tremendous wealth of information to help you get started, so I see my job as simply pointing you in the right direction so you don't waste a lot of time.  A sprint distance by fall is VERY do-able considering you're already running 4-5 times/week.

Getting your log started is the first chore we need for you to do.  Simply check out this link and follow the directions for the training log (item 3): http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=327

Before we go much further I'd like to know a little more about where your fitness is right now.  You can either post answers to these here, or PM me if you would rather do it that way. How much did you bike this past summer/fall? What type of bike do you have?  Sounds like you like to swim - how often do you swim and how much?  Have you done any running races (5k or 10 k) lately and what was your time?  Once we get a feel for your baseline, we can pick out a sprint program for you - the BT site has pre-packaged plans.  To that end, it would be good to review this article also: http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=19

I look forward to working with you!

MSIronman...you're in!  And, we now have 5 in the group.  Including myself, Tammy (tripletmom01), and yourself that makes 3 from Wisconsin - not enough to call ourselves Team Wisconsin.  Sarah (Speedy Chica) is from NC, so in the spring she will be bragging about her bike rides in warm temps as we are still bundled up here in WI.  Mike (Shermbelle) and Melinda (BeStill), where are you from ?

MSIronman, it sounds like you have an ambitious year planned with 2 HIM and 2 marathons.  By Ironman MI do you mean Steelhead?  What are the 2 marathons you plan on?   As I've asked others in previous posts, it would help if you could send me some recent race results so that I know where you're at right now.  You can either respond here, send me a PM, or fill out the races in the race results section of your blog - that might be best because then I can see how your splits stack up in your AG.

I was going to wait until we had a full group before I start posting much more on approaches to training, etc.  I've been putting together my intro in my head during training runs but haven't put pen/mind to paper yet.  Its coming soon.  I have some PM's in my inbox that I will get to to answer your questions.

One thing I can say up front is that although I'm not a coach, and don't pretend to be one, didn't even stay at a Holiday Inn Express last night, etc. etc., I know that I can help point each of you in the right direction, or at least be able to answer questions for you.  If I don't know the answers I'll be able to find them quickly.  I'm really excited about helping each of you reach your goals for 2007.  This is going to be a blast!

MSIronman - do you mind if I ask your first name?  Just easier to type.

Sounds like you've built a solid running background.  If you take your recent 10k times and look up your VDOT value (a measure related to your aerobic profile involving lactate threshold and VO2max) in Daniels' Running Formula book you get a VDOT of about 39.  Using the same VDOT table, a value of 39 would predict a 3:55 marathon, which is not too far off from your actual performance this past October.  Having this information is extremely valuable in developing your 2007 program. Using your VDOT value I can help you set up your run training intensities (if you don't already have Daniels' book).

As for a fall marathon, I can highly recommend Twin Cities (I've done it 3 times).  It sells out quickly so be sure to visit the race website and be aware of when registration opens.  Balancing 2 HIM and 2 marathons in a season can get tricky, so we will need to discuss what your priorities are for the season.

Regarding IM WI 2008, you have the advantage of living in Madison. You can go on site the Monday following the 2007 race (Monday is Sept. 10) and register without having to hassle with registering online and possibly getting shut out.

OK folks, the holidays can get hectic and everyone is busy, but let's get some momentum going as we head into the New Year.  I still need to jot down some general thoughts on endurance training.  But, until then feel free to shoot me any questions you might have. 

Remember, the only stupid questions are the ones that never get asked........

MSIronman - 2006-12-27 9:21 AM It's Tom.

Ah, much faster to type "Tom".

I'll be putting together some "suggested reading" in my training summary post, but until then I would highly highly highly recommend you visit Gordo Byrns site and read his articles in the gTips section http://www.coachgordo.com/gtips/index.html.  Most of these are geared towards Ironman racing, so you and Shermbelle should get some good tidbits from the articles.  Sarah, Melinda, and Tammy...I'll point out some good articles on Gordo's site, as well as other sites, that will apply to all triathlon training, regardless of race length.

Actually, I'm a little more concerned about the turnaround time between MadCity and your A race at Steelhead.  Although MadCity is a C race it will still take recovery time and then buildup to Steelhead.  Have you already registered for MadCity?  Steelhead registration is open now, but I don't know how quickly it fills up. 

OK young lady , in your introductory post you said you sometimes need to be put in your place, so get ready for some "tough love"

I've been looking through your logs and the words FAST and SMOKIN' are used quite often.  You're on a quest for a sub-22 5k.  Nothing wrong with that, and we'll get you there, but I can guarantee you won't get there by running FAST in every workout.  Based on your 5k PR, your threshold/tempo training runs should be done at about a 7:33/mile pace (you said a 7:40 pace is way too slow for you).  So, most of your workouts are being done likely at or faster than your lactate threshold if you are shooting for 7:00 or so.  There will be times when you will want to be at or slightly below your LT, but NOT for every run.  We need to have some longer runs done at a slower pace in order for you to recover from you more intense runs.  If you are always doing intensities too fast, day after day, your body will start to break down.

OK, I would suggest that we need to mix in some longer runs done at a slower pace - more like in the 9:00/mile range.  You're probably grimacing right now, slamming the keyboard, yelling "NO FREAKIN' WAY Jimbo....I can't stand to go that slow".  Trust me.  Your easy days need to be easy...ridiculously easy.....so easy you could fall asleep easy. Alright, I'm exaggerating but you get the point.

The likely reason you are slowing down after the first couple of miles is that you went out too fast (with no warmup), blood lactate built up - which forces your body to slow down.  Once you slow down your body can clear the lactate and then you will be able to pick up the pace again...which will likely be too fast and the cycle will repeat. You need to start out training runs slower and then ease into the target pace.

So, for your New Year's Eve race you need to have a proper warmup.  DO NOT do the entire warmup "really hard" as you suggest.  That will only build up lactate before the race even starts.  Starting about 30-45 minutes before the start do an easy 1-3 miles.  Then you should do several striders of about 100-150 yards in length.  Striders are done by gradually picking up the pace until you near the end of the 100-150 yards nearly sprinting, but don't get too carried away - keep good form when you're doing it.  Make sure you are warmed up before attempting the striders.  Finish up your warmup no more than 8-10 minutes prior to the race.  Otherwise you'll get cold and stiff.  A 5k race is tough because you're basically going hard the entire distance - its over before you know it.  A 22 minute 5k is running about a 7:05 pace, so don't over-do it in the first 1-2 miles or you'll pay for it in the last mile.  Let me know if you need any clarification on any of this.  Hope it helps. 

Promise

Nope!!

This is a classic example of why Arthur Lydiard (famous New Zealand coach) had beginner runners run by time not distance.  He found that if a runner ran a particular route all the time the runner would always try to run it faster than the time before, rather than doing the workout as it was originally planned.

Don't worry, we'll set up workouts where you can run FAST.  Good luck in your race.